Legs (Week 3, Day 4)
Cable Pull Throughs - 4 x 8 w/ 50 (HARD-LIMIT)
Seated Smith DL
95 x 4
135 x 4
185 x 4
225 x 4
275 x 4
295 x 4
315 x 4 (HARD-LIMIT)
Reverse Band Box Squats (Doubled Reds)
315 x 3
315 x 3
315 x 3
315 x 3
315 x 5 (HARD-LIMIT)
Reverse Band Arch Back Goodmornings (Doubled red bands) - 5 x 4 w/ 185 w/ 2 sec pauses (CHALLENGING)
Bad Girl Machine - 5 x 10 w/ 100 (HARD-LIMIT)
https://www.instagram.com/p/B2iTelpgFt8/?utm_source=ig_web_copy_link
Chest & Shoulders (Week 3, Day 5)
Speed Bench
185 x 3 close grip
185 x 3 standard grip
185 x 3 wide grip
185 x 3 standard grip
185 x 3 close grip
185 x 3 standard grip
185 x 3 wide grip
185 x 3 standard grip (CHALLENGING)
Standing Lateral Raises
slight cheat
27.5s x 12
27.5s x 12
27.5s x 12
27.5s x 11 (LIMIT)
Machine Rear Delts
60 x 25
65 x 20
70 x 15
75 x 12
80 x 9 (HARD-LIMIT)
Cage Press
45 x 3
95 x 3
115 x 3
140 x 3
145 x 1 (LIMIT)
https://www.instagram.com/p/B2p6sMxg9Fb/?utm_source=ig_web_copy_link
Biceps, Triceps, & Abs (Week 3, Day 6)
Occluded Straight Bar Curls w/ fat gripz
40 x 10
40 x 10
40 x 10
40 x 6
40 x 4/30 x 10 (LIMIT)
Hammer Curls w/ fat gripz - 4 x 8 w/ 17.5s
Reverse Curls - 4 x 15 w/ 40
Rope Pushdowns w/ fat gripz - 6 x 12 w/ 25 (LIMIT)
EZ Bar Lying Extensions w/ fat gripz
40 x 10 + 10 JM presses
3 x 20 w/ 30 (HARD-LIMIT)
Seated Rope Crunches
47.5 x 12
47.5 x 12
47.5 x 12
47.5 x 10 (LIMIT)
Swiss Ball Pike Ups
Yellow ball x 12
Yellow ball x 12
Yellow ball x 12
Yellow ball x 10 (LIMIT)
Legs (Week 4, Day 1)
Seated Leg Curls - 4 x 10 w/ 100 (HARD)
Squats
45 x 6
95 x 6
135 x 6
175 x 6
205 x 6
225 x 6
245 x 6
265 x 3
Leg Press
unloaded x 10
1 pps x 10
2 pps x 10
3 pps x 10
4 pps x 10
5 pps x 10
6 pps x 10 (HARD-LIMIT)
DB Lunges - 4 x 10 per leg w/ 40s (CHALLENGING)
DB Stiff Leg DL - 3 x 10 w/ 95’s (HARD)
https://www.instagram.com/p/B2sEfhsgh3A/?utm_source=ig_web_copy_link
Chest, Triceps, Shoulders, Abs, & Calves (Week 4, Day 2)
Banded Dyna Body Press - 8 x 4 w/ 1pps + doubled black bands (LIMIT)
Flat DB Press
20s x 12
40s x 10
60s x 6
80s x 6
90s x 6
100s x 6
110s x 3 (LIMIT)
Floor Press
45 x 3
95 x 3
135 x 3
175 x 3
205 x 3
225 x 3
245 x 2 (LIMIT)
Rope Pushdowns w/ fat gripz - 5 x 12 w/ 28 (CHALLENGING-HARD)
Close Grip Pushups - bw x 37 in 90 sec (LIMIT)
EZ Bar JM Press w/ fat gripz - 4 x 10 w/ 40 (HARD-LIMIT)
Prone Butterfly Laterals - 3 x 25 w/ 2.5s
Seated Cable Rope Crunches
52.5 x 12
52.5 x 12
52.5 x 11
52.5 x 8 (LIMIT)
Seated Toe Raises
50 x 7
50 x 6
40 x 8
40 x 8 (LIMIT)
https://www.instagram.com/p/B2uzIeOgpNp/?utm_source=ig_web_copy_link
Back (Week 4, Day 3)
Chest Supported Incline DB Rows - 4 x 8 w/ 70s (HARD)
DB Rows - 3 x 8 w/ 80 (CHALLENGING-HARD)
Banded DB Pullovers
35 + black band x 10
35 + black band x 9 (LIMIT)
V-bar Pulldowns (slow and controlled)
115 x 10
130 x 7
115 x 10 (LIMIT)
Deficit DL w/ 144 in chains - 5 x 3 w/ 185 (CHALLENGING)
Back Extensions on GHR - 30 lb DB x 14/bw x 7 (LIMIT)
Legs (Week 4, Day 4)
Squats w/ 120 in band tension in wraps
Doubles up to:
265 + greens x 2 (HARD)
DL w/ 68 in chains
315 x 1 (MODERATE)
Reverse Hypers
150 x 15
150 x 15
150 x 10
150 x 10 (HARD-LIMIT)
GHR
Reverse Green band x 11
Reverse Green band x 10
Reverse Green band x 7
Seated Leg Curls - 60 x 30 + 10 partials (LIMIT)
Belt Squat Marching
90 + green band x 50 steps per leg
90 + green band x 40 steps per leg
90 + green band x 30 steps per leg (LIMIT)
Chest, Shoulders, & Triceps (Week 4, Day 5)
Close Grip Bench
190 x 6
190 x 6
200 x 6
210 x 7 (LIMIT)
Incline DB Press - 50s x 34/8/8 (LIMIT)
DB Rear Delt Flyes - 4 x 15 w/ 15s (CHALLENGING)
Standing Lateral Raises
5s x 20
10s x 20
15s x 15
20s x 12
25s x 10 (HARD-LIMIT)
Chest, Biceps, & Triceps (Week 4, Day 6)
Speed Bench w/ bands - 8 x 3 w/ 135 + green bands (MODERATE)
Straight Bar Curls w/ fat gripz (3 sec negatives) - 5 x 8 w/ 40 (HARD-LIMIT)
Arm Supported DB Curls w/ fat gripz - 4 x 8 w/ 12.5s (HARD-LIMIT)
Brachioradialis Curls - 4 x 15 w/ short bar
Rope Pushdowns w/ fat gripz
30 x 12
30 x 12
30 x 12
30 x 12
30 x 12
3 x 10 (LIMIT)
Bench Dips
2 plates/90 x 20
2 plates/90 x 14
2 plates/90 x 10/45 x 10/bw x 10 (LIMIT)
Legs (Week 5, Day 1)
Cybex Lying Leg Curls
95 x 10
95 x 9.5
90 x 10
90 x 10 (LIMIT)
Squats
45 x 10
95 x 6
135 x 6
175 x 6
205 x 6
235 x 6
255 x 6
275 x 6
295 x 2 (LIMIT)
Leg Press
unloaded x 10
1 pps x 10
2 pps x 10
3 pps x 10
4 pps x 10
5 pps x 10
6 pps x 10
DB Lunges - 4 x 10 per leg w/ 40s (HARD-LIMIT)
DB Stiff Leg DL - 3 x 10 w/ 75s (CHALLENGING)
Chest, Triceps, Abs, & Calves (Week 5, Day 2)
Banded Flat Hammer Strength Press
55 + doubled black bands x 4, 4, 4, 4, 3 (LIMIT)
50 + doubled black bands x 4, 4, 4 (LIMIT)
Flat DB Press
25s x 10
45s x 8
65s x 6
85s x 6
100s x 6
110s x 4 (LIMIT)
105s x 6 (LIMIT)
Floor Press
45 x 3
95 x 3
135 x 3
175 x 3
205 x 3
220 x 3
235 x 3 (LIMIT)
Rope Pushdowns w/ fat gripz - 5 x 12 w/ 30 (HARD)
Close Grip Pushups - bw x 41 in 90 sec (LIMIT)
EZ Bar JM Press w/ fat gripz - 4 x 10 (HARD)
Leg Press Timed Toe Presses
0.5 pps x 25 in 60 sec
0.5 pps x 20 in 60 sec
0.5 pps x 16 in 60 sec
Seated Cable Rope Crunches
52.5 x 11/42.5 x 10/32.5 x 10/27.5 x 11 (LIMIT)
Back, Abs, & Calves (Week 5, Day 3)
Chest Supported Rows - 4 x 8 w/ 75 (CHALLENGING-HARD)
DB Rows - 3 x 8 w/ 70 (CHALLENGING)
Banded DB Pullovers
35 + black band x 12
2 x 10 w/ 40 + black band (LIMIT)
V-Bar Pulldowns - 130 x 10 (CHALLENGING ON BICEP)
Banded Facing Away Pulldowns
70 + green band x 10
70 + green band x 9 (LIMIT)
3.5" Deficit DL
4 x 3 w/ 185
185 x 9 (LIMIT)
Banded Hyper Extensions (triple drop set)
1 black, 2 reds, and 2 greens x 10
1 black, 2 greens x 9
greens x 7
bw x 6
Hanging Leg Raises - 4 x 8 (HARD-LIMIT)
Seated Toe Raises (10 sec rest) - 10 x 35/25/20/15/10 = 100 total reps
Cardio (Week 5, Day 4)
Legs (Week 5, Day 5)
Seated Leg Curls (60 sec rest) - 6 x 12 w/ 70 (CHALLENGING)
SSB Squats w/ 127 in chains
65 x 6
65 + chains (192) x 6
115 + chains (242) x 6
155 + chains (282) x 6
185 + chains (312) x 6
205 + chains (332) x 3/1/1/1 (LIMIT)
Belt Squats
Unloaded x 6
45 x 6
90 x 6
135 x 6
180 x 2
135 x 6/4/2 (LIMIT)
Bulgarian Split Squats - 3 x 8 + 15 sec isoholds w/ 40 (MODERATE)
Belt Squat Marching
45 + doubled green x 38 per leg
unloaded + doubled green x 50 per leg
Chest, Shoulders, Abs, & Calves (Week 5, Day 6)
Speed Bench w/ bands - 8 x 3 w/ 135 + doubled reds (CHALLENGING)
Incline Bench
45 x 6
95 x 6
135 x 6
165 x 6
180 x 6
190 x 5 + 1 (LIMIT)
Incline DB Press - 70’s x 19/50s x 12 (LIMIT)
Seated High Incline Smith Press
95 x 8
115 x 8
125 x 8
135 x 7
135 x 6
Incline DB Front Raises
12.5s x 9
10s x 14
10s x 14 (LIMIT)
Banded Machine Lateral Raises (3 sec negatives)
2 x 8 w/ 20 + red band
2 x 6 w/ 20 + red band (LIMIT)
DB Rear Delt Flyes
17.5s x 15
17.5s x 15
17.5s x 9
15s x 15 (LIMIT)
Sit ups
bw x 25 in 60 sec
bw x 7 in 60 sec
Seated Toe Raises (10 sec rest between sets)
20 x 15/12/10/8/6/4/2/4/6/7
Biceps, Triceps, & Abs (Week 5, Day 7)
EZ Bar Curls w/ fat gripz - 5 x 8 w/ 40 (CHALLENGING)
DB Curls w/ fat gripz
3 x 8 w/ 15s
1 x 6/4/2 w/ 15s (LIMIT)
Wide Grip EZ Bar Reverse Curls - 4 x 15 w/ 30
Rope Pushdowns w/ fat gripz
3 x 12 w/ 30
30 x 8/25 x 4
2 x 12 w/ 25 (LIMIT)
Bench Dips
90 x 20
90 x 14
90 x 12/45 x 12/bw x 10 (LIMIT)
Single Arm Reverse Grip Pushdowns - 2 x 10/5/3/2 w/ 12.5 (LIMIT)
Sit ups
bw x 25 in 60 sec
bw x 12 in 60 sec
bw x 8 in 60 sec
Legs, Abs, & Calves (Week 6, Day 1)
Cybex Leg Curls - 4 x 10 w/ 95 (LIMIT)
Squats (Beltless, 90 sec rest) - 8 x 3 w/ 235 (CHALLENGING)
Leg Press
unloaded x 10
1 pps x 10
2 pps x 10
3 pps x 10
4 pps x 10
5 pps x 10
6.5 pps x 10 (HARD)
Smith Rear Foot Elevated Split Squat - 4 x 10 w/ bar (LIMIT)
DB Stiff Leg DL - 3 x 12 w/ 75’s (CHALLENGING-HARD)
Sit ups (30 sec rest)
bw x 10
bw x 10
bw x 10
bw x 2
Standing Calve Raises
10 x 8
30 x 8
50 x 8
70 x 8
90 x 8 (CHALLENGING-HARD)
Chest, Triceps, & Biceps (Week 6, Day 2)
Banded Flat Hammer Strength Press
50 + doubled blacks x 4
50 + doubled blacks x 4
50 + doubled blacks x 4
50 + doubled blacks x 3
40 + doubled blacks x 4
40 + doubled blacks x 2
25 + doubled blacks x 4
25 + doubled blacks x 4 (LIMIT)
Flat DB Press
25s x 8
45s x 8
65s x 8
85s x 8
95s x 8
105s x 7 (LIMIT)
Floor Press
95 x 3
135 x 3
175 x 3
205 x 3
225 x 3
235 x 3
240 x 2 ( LIMIT)
Rope Pushdowns w/ fat gripz - 5 x 12 w/ 25 (LIMIT)
Close Grip Pushups - bw x 31 total in 90 sec (LIMIT)
EZ Bar JM Press w/ fat gripz
45 x 10
45 x 10
45 x 10
45 x 9 (LIMIT)
EZ Bar Curls (30 sec rest)
45 x 10
45 x 8
45 x 6
45 x 4
45 x 2 (HARD)
Seated DB Curls - 15s x 12 (MODERATE)
Pinwheel Curls
15s x 10
15s x 10
15s x 10
15s x 9 (LIMIT)
Back, Abs, & Calves (Week 6, Day 3)
Chest Supported Rows - 4 x 8 w/ 75 (HARD-LIMIT)
DB Rows - 3 x 8 w/ 75 (CHALLENGING-HARD)
Banded DB Pullovers
45 + black band x 10
45 + black band x 9 (LIMIT)
Hoist Lat Pulldowns (Top handles, just outside shoulder width)
3 sec negatives
3 x 10 w/ 105 (LIMIT)
3.5" Deficit DL
5 x 3 w/ 225
275 x 1
315 x 1 (LIMIT)
Barbell Hyper Extensions
145 x 7/bw x 8 (LIMIT)
Hoist Ab Machine (20 sec rest) - 125 x 12/6/4/4 (LIMIT)
Standing Calve Raises (20 sec rest) - 90 x 8/4/3/3 + 30 sec isohold + 10 sec neg + 10 sec stretch (LIMIT)
Standing Calve Raises (3 rounds = 1 set)
Round 1: bw x 10 + 10 sec isohold
Round 2: bw x 10 partials + 10 sec isohold
Round 3: bw x 10 partials + 10 sec isohold
Cardio (Week 6, Day 4)