WEEK 1
DAY 1: DELOAD DAY
SLED DRAGS
4x100 steps forward
Just a deload to set up for later in the week!
2x100 steps backwards
BAND LEG CURLS
4x20
3 SET SUPERSET
Reverse Hypers: 20 reps
Lat Pulldown: 20 reps
DAY 2: HEAVY BENCH DAY
BENCH PRESS
Gear People: 2-board 1 Rep Max w/ one finger closer grip
Raw People: 1-board 1 Rep Max w/ one finger closer grip
Raw People - make sure to pause, gear people stay patient!
GEAR
PEC DECK
2x25
BAND PUSHDOWNS
100 reps
BAND PULL APARTS
100 reps
RAW
DUMBBELL BENCH PRESS
Set of 20 reps, then go up in weight until you can’t make 20 reps
V-BAR PUSHDOWNS
3x15
OVERHEAD BAND TRICEP EXTENSIONS
4x15
PUSH-UPS
To failure
DAY 3: SQUAT DAY
SQUATS
Gear People: full gear squats to a 1 Rep Max
Take all three attempts that you would at a meet
Raw People: Comp squat 1 Rep Max
Take all three attempts that you would at a meet - self explanatory!
GEAR
REVERSE HYPERS
3x20
SIDE BEND AB
3x20
RAW
LUNGES WITH DUMBBELLS
3x12
LEG EXTENSIONS
3x20
REVERSE HYPERS
4x15
HANGING LEG RAISE
4x15
DAY 4: SECONDARY BENCH DAY
FAT BAR BENCH PRESS
40% + 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
JM PRESS
4x20
BAMBOO BAR OVERHEAD PRESS
3x15
SEATED DUMBBELL REAR DELT
3x15
SEATED SIDE RAISE W/ CHAIN
2x25
PEC DECK
2x25
PLATE RAISE
2x25
BAND PUSHDOWNS
100 reps
