WEEK 1
DAY 1: DEADLIFT DAY
DEADLIFT
2-inch deficit at 45% + 25% band for 8x2
Make sure you are holding these are the top, most people will used doubled minis unless you pull over 700
SNATCH GRIP ROW
4x8
CABLE ROW
4x15
BACK EXTENSIONS + BAND ROW
3x15
TOES TOGETHER SEATED LEG CURL
4x20
SINGLE LEG GLUTE BRIDGE
3x15
REVERSE HYPERS
2x10 with 2 second hold each rep
REVERSE HYPERS
1x20
DAY 2: HEAVY BENCH DAY
BENCH PRESS
Straight bar 2-board + mini band 1 Rep Max
Raw people - make sure you are pausing these
SAME SETUP AS CLOSE GRIP
4x8
INCLINE DUMBBELL BENCH
3x15
OVERHEAD CABLE TRICEP EXTENSIONS
4x15
LOW CABLE PEC FLY
3x15
HIGH CABLE PEC FLY
3x15
BAND DROP SET PUSHDOWNS: 3 SETS
20/30/50 reps
DAY 3: SQUAT
CAMBERED BAR BOX SQUAT
55% + 25% chain for 8x3
Chains should be about half deloaded when sitting on the box
LEG PRESS ON TOES
4x15
BAND AROUND KNEE GOBLET SQUAT
3x20
TEMPO LEG EXTENSIONS
5/5/5 tempo for 3x10
SIDE LUNGES
3x15
REVERSE HYPERS
4x20
DAY 4: SECONDARY BENCH DAY
BENCH PRESS
Close grip bench work up sets of 8 to a heavy set of 8
This is a pump day and a day to get a bit of a body builder style workout in!
FOOTBALL BAR INCLINE BENCH
4x15
SINGLE ARM SEATED DUMBBELL OVERHEAD PRESS
4x15
CROSS BODY MICRO BAND REAR DELT
4x20
DIAMOND PUSH-UPS + BANDS
4x20
BAND PUSHDOWNS
100 reps
BAND FACE PULLS
100 reps
STANDING CABLE ABS
4x20
