Perform the workouts below for the next 4 weeks, then move on to the next phase.
Rest
400 meters lunges
GDH- 4x10
Abs- 100 reps
Box Squat- to a heavy double.
Deadlift triples up to a heavy single (1RM for the day). Your choice sumo or conventional
Flat Bench: Pyramid 10, 8, 6, 4, 3, 2, 6 - use the calculator
4 set Tri-Set
Dips- 4-5 sets of 10, use weight if needed
GHD- 4 sets of 10
AB Wheel or weighted crunch- 100 reps
Lunges 200-400 meters
Front Squat- 5 count pause- up to a heavy single
Close Grip Bench- 1 count pause- triples to a heavy single
Barbell Military Press- 5x5
Barbell Rows
Weighted Pullups
GHD- 4 x 10, holding 1-2 plates if needed
ABs- wheel or weighted crunch for 100 reps total
Lunge- 200-400 meters
Back Squat to a Max- triples to a heavy single (1RM)
- Use bands if you have them
Optional Accessories:
Weighted Dips- 4 sets of 5
Barbell or DB Military- 3 sets of 3-6 reps
GHD 4 sets of 10 (use weight if needed)
Ab wheel or weighted crunch- 100 reps total
Lunges- 200-400 meters
Front Squat- Optional.
- Up to a heavy double
Flat Bench- 1 count pause
Weighted Dips
4 sets:
Wide grip Lat pull down- 12 reps
30 sec rest between exercises.
Finisher: 5 sets
GHD/back extension- 4 sets of 10- use weight if needed
Abs- 100 reps either wheels or weighted crunch
lunges- 200-400 meters
Back Squats- use specialty bar if you have it (SSB, Cambered bar, buffalo bar, etc.)
Military Press- 5 sets of 3 reps
High pulls 4 sets
5- 8 reps
6 set Tri-Set
GHD- 4 sets of 10- weighted if needed
Abs- 100 reps- wheels or crunches
Active Recovery/Rest Day.
You can also choose to work on weak areas, or one of the options below
Your Choice:
Empty Barbell Workout- Link
OR
Bodyweight Workout:
100 of each:
400 meters Lunges
