WEEK 1
DAY 1: DEADLIFT DAY
RACK PULL
Pin 2 to a 1 Rep Max
If you don’t have a normal power rack, you just want this basically 2-3 inches below the bottom of your knee
BARBELL ROW
4x10
CABLE ROW
3x15
DUMBBELL RDL's
4x15
BACK EXTENSIONS
4x15
BAND LEG CURLS
100 reps
REVERSE HYPERS
4x20
CRUNCHES
100 reps
DAY 2: HEAVY BENCH DAY
FOOTBALL BAR BENCH PRESS
3-board 1 Rep Max
Raw people make sure to pause, if you don’t have a football bar just do a close grip
DUMBBELL ROLLBACKS
8x8
PUSH-UPS ON DB HANDLES
4x12
ROPE PUSHDOWN
4x20
LOW CABLE FLY
2x25
PEC DEC
2x25
BAND PUSHDOWNS
100 reps
BAND PULL APARTS
100 reps
DAY 3: SQUAT DAY
CAMBERED BAR BOX SQUAT
60% + 25% chain for 2x2, then work up to 2 Rep Max
Chains should be about half deloaded when sitting on the box or in the hole
Fatigued maxes are fun!
ELEVATED HEEL GOBLET SQUAT
3x12
ELEVATED FRONT FOOT DB SPLIT SQUAT
3x12
SINGLE LEG LEG EXTENSIONS
3x20
REVERSE HYPERS
3x25
LEG LIFTS
50 reps
DAY 4: SECONDARY BENCH DAY
FAT BAR BENCH PRESS
35% + 25% band for 9x3
Raw folks pausing first rep of each set
Alternate grip every set - under 300 benchers use micros, 300-400 use minis, 400+ use monsters
INCLINE DUMBBELL BENCH PRESS
3x20
SEATED DUMBBELL OVERHEAD PRESS
4x12
DUMBBELL SIDE RAISE
3x20
PUSH-UPS TO 2-BOARD
3x20, DB pec 3x15
DUMBBELL REAR DELTS
2x20
BAND PUSHDOWNS
100 reps
