MONDAY Max-Effort Upper Body

Max-Effort Exercise work up to a max set of 3-5 reps in one of the following
exercises:
Thick bar or regular barbell bench press
Barbell floor press
Rack lockouts / Suspended chain lockouts
Incline barbell bench press (regular grip or close grip)
Close-grip bench press (index finger on sooth part of bar)
!eighted chin-ups
Board presses or foa presses
Chain bench press ("recoended for not-so-skinn# bastards)
Band bench press ("recoended for not-so-skinn# bastards)
Re$erse band bench press ("recoended for not-so-skinn# bastards)
Supplemental Exercise perform 2 sets of max reps in one of the following exercises.
(Choose a weight you can perform for 15-20 reps on the 1st set. se the same weight for
!oth sets an" rest 3-# minutes !etween sets$.
%lat &B bench press (pals in or out)
Incline &B bench press (pals in or out)
&B floor press (pals in)
Barbell push-ups ('earing 'eighted $est)
Blast strap push-ups ('earing 'eighted $est)
(Criss-cross) chain push-ups
(Triceps death)
Chin-ups (don*t perfor these if #ou chose to do 'eighted chin-ups for #our first
exercise)
Horizontal pulling / Rear delt superset - %uperset one exercise from &'roup 1( with one
exercise from &'roup 2.( )erform 3-# supersets of *-12 reps of each exercise.
+roup ,
&B ro's
Barbell ro's
Seated cable ro's ($arious bars)
T-bar ro's
Chest supported ro's
+roup -
Rear delt fl#es
Scarecro's
%ace pulls
Seated &B (po'er cleans)
Band pull-aparts
Traps )erform 3 + # sets of *-15 reps of one of the following
exercises:
&B shrugs
Barbell shrugs
Safet# s.uat bar shrugs
Behind the back barbell shrugs
Elbow flexor exercise - )erform 3-# sets of *-15 reps of one of the following
exercises:
Barbell curls (regular or thick bar)
&B curls (standing)
Seated Incline &B curls
/aer curls
0ottann curls
Iso-hold &B curls
TUESDAY Dynamic-Effort Lower Body
Jump training choose one of the following exercises an" perform 5-* sets of 1-3
,umps:
Box 1ups
2ertical 1ups
Broad 1ups
/urdle hops (1up o$er hurdle and land on ground)
Box s.uat into box 1up
&epth 1ups (onto box)
!eighted Reacti$e box 1ups
nilateral exercise !w/ added R"M# choose one of the following exercises an" perform 2-3
sets of *-10 reps:
Bulgarian split s.uats3 front leg ele$ated (holding &B*s or 'ith a barbell)
Barbell re$erse lunge3 front foot ele$ated
Barbell re$erse lunge '/ knee lift (front foot ele$ated)
Step-ups (box height slightl# abo$e knee)
Hip extension exercise choose one of the following exercises an" perform 3 sets of *-12
reps:
45-degree h#perextensions
Re$erse h#perextensions
6ull-throughs
S'iss ball back bridge 7 leg curl
+lute-ha raises
Roanian deadlift
%or'ard sled dragging3 upright posture (8 sets of 89 #ards)
$eig%ted &bdominals choose one of the following exercises an" perform # sets of 10-15
reps:
&B side bends
:ffset barbell side bends
Barbell Russian t'ists
;o' cable or band pull-ins
/anging leg raises
!eighted S'iss ball crunches
Spread-eagle sit-ups (holding &B o$er chest)
Standing sit-ups (using a band or a high pulle#)
THUSDAY epetition Upper Body
Repetition Exercise choose one of the following exercises an" perform 3 sets of max reps
OR # sets of 12-15 reps:
%lat &B bench press (pals in or out)
Incline &B bench press (pals in or out)
&B bench press on S'iss ball (pals in or out)
&B floor press (pals in)
6ush-up $ariations
Chin-up $ariations
Barbell bench press (55-<9= of ,R>)
'ertical pulling / Rear delt superset - %uperset one exercise from &'roup 1( with one
exercise from &'roup 2.( )erform 3-# supersets of *-12 reps of each exercise.
+roup ,
;at pulldo'ns ($arious bars)
Chin-ups (don*t perfor these if #ou chose to do chin-ups for #our first exercise)
Straight ar pulldo'ns
+roup -
Rear delt fl#es
Scarecro's
%ace pulls
Seated &B (po'er cleans)
Band pull-aparts
Medial delts choose one of the following exercises an" perform # sets of *-12
reps:
&B lateral raises
;-lateral raises
Cable lateral raises
&B ilitar# press
&B side press
Traps / &rms superset - %uperset one exercise from &'roup 1( with one exercise from &'roup
2.( )erform 3 supersets.
+roup , ()erform *-10 reps$
&B shrugs
Barbell shrugs
Safet# s.uat bar shrugs
Behind the back barbell shrugs
+roup -
Barbell curls (?-,9 reps each set)
&B curls (?-,9 reps each set)
Seated Incline &B curls (?-,9 reps each set)
/aer curls (?-,9 reps each set)
0ottann curls (?-,9 reps each set)
Iso-hold &B curls (?-,9 reps each set)
&B triceps extensions (,9-,5 reps each set)
Triceps pushdo'ns (,5--5 reps each set)
(rip / )orearms choose one of the following exercises:
!rist roller (--8 sets of --8 reps)
Thick bar or hea$# &B holds (--8 sets of ax tie)
6late pinch gripping (--8 sets of --8 reps)
Captains of Crush gripper (8 sets of ax reps each hand)
Rice digs (8 tied sets)
!"DAY Max-Effort Lower Body
M&*-E))"RT +,)T @ work up to a max set of 3-5 reps in one of the following exercises:
Box s.uats (regular bar3 safet# s.uat bar3 cabered bar3 buffalo bar)
%ree s.uats (regular bar3 safet# s.uat bar3 cabered bar3 buffalo bar)
Straight bar deadlifts (traditional st#le3 suo st#le)
Trap Bar deadlifts
Rack pulls (partial deadlifts)
Tire flip @ (reeber3 #our ax-effort lifts don*t necessaril# ha$e to be liited to
1ust barbell exercisesA)
-,+&TER&+ M"'EME-T @ choose one of the following exercises an" perform 3 sets of --12 reps:
Bulgarian split s.uat $ariation (holding &B*s or 'ith a barbell)
Re$erse lunge $ariation
Step-up $ariation
!alking lunges
Back'ard sled drags (8 sets of 89 #ards)
%or'ard sled drags3 45-degree angle (8 sets of 89 #ards)
H&MSTR,-( / ."STER,"R /H&,- M"'EME-T @ choose one of the following exercises an"
perform 3 sets of *-12 reps:
45-degree h#perextensions
Re$erse h#perextensions
6ull-throughs
S'iss ball back bridge 7 leg curl
+lute-ha raises
Roanian deadlifts
%or'ard sled dragging (upright posture)
#ro$nd-%a&ed' (i)(-rep a%domina* circ$it Example: sprinter sit-ups, V-ups, toe touches, hip thrusts.
Perform 10-20 reps of each exercise and go through the circuit 2-3 times. Rest 1-2 minutes between circuits.