$6/ month daily strength training with BonSchroGO!

BONSCHRO-GO

DESCRIPTION

Welcome to BonSchroGO!!

You will have the opportunity to test your 1rms 2/20-2/22.

The next training block will start 2/27.

This daily strength training offers 5x training options a week (plus one optional shoulder day).

If you train less than 5x a week I would suggest performing just the main barbell work when you combine days.

Make sure to tag me and #BonSchroGO in your training videos!

5 count paused bench press

4x4

Performed between 58-62% Pause is ON chest.

Narrow grip tempo bench

3x12

rpe 10 5-6 count descent

DB floor presses

4x20

rpe 9, should feel like you can maybe do one more rep. Superset with xamrap paused push ups

Barbell curls 30s

3x through

10 reps in the bottom half, 10 reps in the top half, 10 full reps = one set.

DB fold ins

3x15

Superset with x25 banded tricep push downs

V ups

4x30sec

Superset with x10sec flutter kicks

Deadlift

3x8

Performed at 58% of your estimated deadlift 1rm

Deficit deadlifts

4x4

Performed at 55% Stand on bumper plates or equivalent height

Barbell glute bridges

4x15

RPE 9, should feel like you can do one more rep

Pendalay rows

3x15

rpe 8-9, should feel like you can do 1-2 more reps

Single arm DB rows

4x15 each arm

rpe 8-9

Pull ups

4xamrap

4 sets until failure, 45sec rest between sets

REST DAY

Bench press

3x12

Performed at 52-58%

1 1/4 bench press

4x3

Performed between 55-60% Bring bar to chest, press up 2-3 inches, control back down to chest, then all the way up = one rep.

DB incline presses

4x25

superset with x20 db chest flys

Seated single arm db curls

4x15

Then -10lb for 1xamrap set

Lying single arm db skull crushers

4x15

Superset with xamrap weighted push ups. If getting more than 15 increase the weight

Weighted hip touches

4x20 each side

rpe 8-9, should feel like you could do one - two more reps

Squats

3x12

Performed between 52-58%

Above parallel pause squats

4x5

Performed at 52-58% Squat to depth, come up and hold for 2 counts just above parallel, then all the way up to = one rep

RDLS

4x20

Superset with x15 hip circle air squats

Lying db ham curls

4x15

rpe 9-10, should feel like you can only do 1- no more reps. If you have a machine you can use a machine here!

Single leg glute bridge holds

5x5 5 sec hold each leg

Lateral adductor slides

4x8 each leg

2nd REST DAY or...

Strict presses

3x12

Performed at 58-60% of estimated strict press 1rm

Seated db military presses

4x20

rpe 9-10, should feel like you can do one or no more reps

Standing db lateral raises

1x 50/40/30/20/10

Use ascending weight on every set. I usually start with 5-8lbs

Z presses

3x15 each arm

Superset with x25-30 banded or cable face pulls

Hanging abs

4xamrap

4 sets until failure superset with x10-15 V ups

Pause squats

5x4

Performed between 62-65% Hold one full count in the hole.

Front squats

4x8

Performed between 60-65% Of estimated front squat max

Heel elevated tempo goblet squats

5x15

rpe 9-10, should feel like you can do maybe one more rep. 5 counts down.

Front foot elevated weighted bulg split squats

4x20 each leg

RPE 8-9, Stand on bumper plate height or equivalent

Weighted step ups

4x12 each leg

rpe 8-9 Stepping to 8-12" height stair or box

Weighted hip touches

4x15 each side

Weighted side plank position, lightly touch hip to the ground (DO NOT RELAX) then return to neutral = one rep

5 count paused bench press

5x4

Performed between 60-62% Pause is ON chest.

Narrow grip tempo bench

4x12

5-6 count descent rpe 10, (can do NO more reps!)

DB floor presses

3x25

rpe 10, heavy as you can Superset with xamrap weighted push ups. If getting more than 15, increase the weight.

Seated single arm db curls with iso hold

4x10 each arm

One arm does curls while the other maintains contracted position, superset with x10 double handed curls at the end of each set

Standing OH DB tricep extensions

3x20

rpe 10, superset with x10 db fold ins

Flutter kicks

4x30sec

Superset with x10 V ups

Deadlift

4x8

Performed between 62-65%

1 1/2 deadlifts

4x4

Performed at 60-65% Pull to the knee, control back down to the ground, then all the way up = one rep

Barbell glute bridges

4x20

rpe 10, heavy as you can!

Bent over barbell rows

4x20

rpe 10, heavy as you can!

Weighted pull ups superset with regular pull ups

3xamrap

If getting more than 12 on weighted portion, increase the weight!

Standing lat push downs

4x15

Can also use cable machine or band/pvc pipe!

REST DAY

Bench press

4x12

Performed at 55-60%

1 1/4 bench press

5x3

Performed between 55-60% Bring bar to chest, press up 2-3 inches, control back down to chest, then all the way up = one rep.

Chest supported DB rows

4x20

rpe 10, superset last round with xamrap pull ups

Seated bent over lateral db raises

4x20

With -10lb dropset xamrap. EX: 20 reps with 30lbs then x amrap with 20lbs

Banded or cable face pulls

3x20

Superset with x20-25 banded pull aparts

Hanging abs knees to chest

5 xamrap

5 sets until failure

Squats

4x12

Performed between 55-60%

Tempo squats

5x5

Performed between 55-60%, 5 counts down

RDLS

5x25

Weighted walking lunges

4x15 steps each leg

Use challenging weight!

Weighted single leg rdls

4x15 each leg

Weighted planks

5x30sec

superset with x10 -15 V ups

2nd rest day OR......

Strict presses

4x12

Performed at 58-60% of estimated strict press 1rm

Seated Arnold presses

4x20

superset with x15 standing front plate raises

Kneeling single arm landmine presses

4x15 each arm

If no landmine attachment just wedge a barbell in a corner. rpe 10

Seated single arm db lateral raises

4x20 each side

rpe 10, then -10lb dropset for 1xamrap set

Chest supported I's & 2 T raises

3xamrap

For every one I rep, perform two T reps. Won't need super heavy weight

Pause squats

3x4

Performed between 65-68% Hold one full count in the bottom

Tempo front squats

3x4

Performed between 60-65% of estimated fsq max, 4 -5 counts down, fast up

Heel elevated tempo goblet squats

5x20

rpe 10, heavy as you can. 4-5 counts down, fast up

Front foot elevated bulg split squats

4x20 each leg

Front foot stands on bumper plate or equivalent height

Weighted side planks

3x35sec each side

Hanging abs knees to chest

5xamrap

5 sets to failure! Make sure to maintain hollow hold positioning.

4 count paused bench press

3x4

Performed between 62-65%. Pause is on the chest!

Larsen press

4xamrap

Performed at 62% *Legs straight out!

DB incline presses

5x25

Superset with xamrap weighted push ups

Barbell curls 30s

3x through

10 reps in the bottom half, 10 reps in the top half, 10 full reps = one set. Heavy as you can!

Lying single arm dk skull crushers

4x15 each arm

superset with x20 banded tricep push downs

BW dips

3xamrap

Can use dip attachment or on a bench with feet elevated

Deadlift

3x7

Performed at 65-70%

Pause below knee deadlifts

3x3

Performed at 62-65% Pull to knee, pause for two full counts, then all the way up to finish the rep.

Pendalay rows

4x15

rpe 9-10, should feel like you can MAYBE do one more rep

Single arm db rows

5x20 each arm

rpe 10

Pull ups

5xamrap

Superset with x20 banded or cable face pulls

Weighted hip touches

4x25 each side

Rpe 9-10

REST DAY

Bench press

3x10

Performed between 58-62%

1 1/4 bench press

4x5

Performed between 58-62%

Chest supported Db rows

5x20

rpe 10

Standing lat push downs

4x20

superset with xamrap pull ups

Chest supported I's & 2x T raises

3xamrap

3 sets until failure. I usually use 10-12lb dbs

Copenhagen planks

3x40sec each side

Superset each round with x10 sec hollow hold

Squats

3x10

Performed between 58-62%

Above parallel pause squat

4x5

Performed between 65-68% Squat to depth, come up and hold one full count just above parallel, then all the way up to = one rep

Barbell glute bridges

4x20

rpe 8-9

Weighted single leg rdls

4x15 each leg

Lateral adductor slides

4x10 each leg

Superset with x20 hip circle air squats

Hanging abs knees to chest

4x30sec

Superset with x15-20 V ups

2nd rest day OR......

Strict presses

3x10

Performed at 58-62% of your estimated strict press 1rm

Seated strict presses

4x4

Performed at 60-62% of your estimated strict press 1rm

Z presses

4x20 each arm

Superset with x15-20 seated front plate raises

Standing lateral raises

1x 50/40/30/20/10/5

With ascending weight every set!

Cuban presses

4x12

Superset with x25 banded pull aparts

Pause squats

4x4

Performed between 65-68% Hold one full count in the bottom

Tempo front squats

4x4

Performed between 60-65% of estimated fsq 1rm, 4 -5 counts down, fast up

Heel elevated tempo goblet squats

4x15

heavier than last time

Elevated front foot Bulgarian split sq

4x20 each leg

Front foot stands on a bumper plate or equivalent height

Weighted walking lunges

4x15 steps each leg

Copenhagen planks

4x30sec each side

Superset each round with x15 sec hollow hold

4 count paused bench press

4x4

Performed between 65-68%. Pause is on the chest!

Narrow grip tempo bench

2x8

RPE 10

Db floor presses

4x20

superset with 15-20 seated single arm db curls

Weighted push ups superset with unweighted push ups

4xamrap

If getting more than 15 reps increase the weight

Seated overhead db tricep extensions

4x20

Superset with x25 banded tricep push downs

Weighted planks

4x45sec

rpe 10

Deadlift

3x6

Perform between 68-75%

Pause 1" off ground deadlifts

4x4

Performed between 60-65%. Hold for one full count as soon as you feel the weight break the ground

Barbell glute bridges

4x15

Heavy as you can

Barbell rows

4x15

Heavy as you can

Weighted pull ups superset with regular pull ups

4xamrap

If getting more than 12 reps increase the weight!

Cable or banded face pulls

4x20

rpe10

REST DAY

Bench press

3x8

Performed between 62-68%

1 1/4 bench press

5x5

Performed between 60-62%. Bring bar to chest, press 2-3 inches, control back down to chest and then all the way up for one rep.

Chest supported db rows

4x20

RPE 10, superset xamrap pull ups

Single arm paused db rows

4x15

Hold 2 counts at the top

Seated bent over lateral db raises

4x15

With -10lb 1xamrap dropset on every set. EX: 15 reps with 30s, then immediately into as many as you can with 25s.

Copenhagen planks

4x30sec each side

Superset with 15-20 V ups

Squats

3x8

Performed at 62-68%

1 1/4 squats

3x3

Squat to depth, come up to parallel then control back down to depth, then all the way up for one rep. Performed at 60-65%

RDLS

4x20

rpe8-9

Lying db or machine ham curls

4x20

Then -10lb for 1xamrap set

Lateral adductor slides

4x10 each leg

Use anything that will slide on the floor!

Weighted hip touches

4x20 each side

Superset with x10sec hold at the top

2nd rest day OR.....

Strict presses

4x8

Performed at 62-68% of your estimated strict press 1rm

Seated strict presses

5x4

Performed at 60-62% of your estimated strict press 1rm

Seated Arnold presses

4x15

Superset with x15-20 front plate raises

Seated single arm db lateral raises

4x20 each side

rpe 10 Superset with x15-20 banded pull aparts

Chest supported Is and 2x T raises

4xamrap

For every one I rep, perform 2 T reps. I use 10-12 lbs

Pause squats

5x4

Performed between 65-68% Hold one full count in the bottom

Front squats

5x5

Performed between 65-70% of estimated fsq 1rm

Heel elevated tempo goblet squats

4x15

rpe 9-10, 4-5 counts down

Weighted Bulgarian split squats

4x25 each leg

rpe 9-10

Weighted step ups

4x20 each leg

I use 25lb dbs

Hanging abs

5xamrap

Five sets to failure, superset with x30sec weighted plank

4 count paused bench press

5x4

Performed between 65-68%. Pause is on the chest!

Larsen press

2xamrap @65%

rpe 10

DB floor presses

4x15

heavier than last time! Superset with 15-20 db chest flys

Weighted push ups superset with unweighted push ups

4xamrap

If getting more than 15 reps, increase the weight!

Lying single arm db skull crushers

5x15 each arm

Superset with x10-15 db fold ins

Weighted side plank

3x40sec each side

rpe 10, pick a challenging weight!

Deadlift

4x6

Perform between 70-75%

Deficit deadlifts

5x4

Performed at 60-65% Stand on bumper plate height

Barbell glute bridges

4x25

heavy as you can!

Pendalay rows

5x15

rpe 10

Pause single arm db rows

4x12

Hold 2 counts at the top

Standing lat push downs

4x15

Superset with xamrap pull ups

REST DAY

Bench press

4x7

Performed between 65-70%

1 1/4 bench press

2x4

Performed between 65-70% Bring bar to chest, press 2-3 inches, control back down to chest and then all the way up for one rep.

Bench press

2xamrap

at 62%, rpe 10

Chest supported DB rows

4x15

heavier than last time, superset with x20 cable or banded face pulls

Chest supported I's & 2x T raises

3xamrap

For every one I raise do 2 T raises, Superset with 15-20 banded pull aparts

V ups

4x30sec

Superset with x15sec flutter kicks

Squats

4x7

Performed at 65-70%

Tempo squats

3x3

Performed between 62-68% 4-5 counts down

RDLS

4x15

rpe 8-9, heavier than last time

Weighted walking lunges

4x20 steps each leg

I used 25lb dbs

Weighted single leg rdls

4x20 each leg

Superset with x20 lying db ham curls

Hip circle air squats

4x30

2nd rest day OR...

4x7 Strict presses

Performed at 65-70% of your estimated strict press 1rm

Seated strict presses

5x5

Performed at 60-62% of your estimated strict press 1rm

Standing Db military presses

4x20

rpe 10

Z presses

4x20 each arm

Standing db lateral raises

1x 50/40/30/20/10/5

With ascending weight each set

Around the worlds

4x15 each direction

Superset with x15 front plate raises

Pause squats

3x3

Performed between 68-72% Hold one full count in the bottom

Tempo front squats

3x4

Performed between 65-70% of estimated fsq 1rm

Heel elevated tempo goblet squats

5x15

rpe 10, 4-5 counts down

Bulgarian split squats

4x25

Elevate front foot on bumper plate. Rpe 9-10

Leg extentions

4x20

Can use band or machine if available

Weighted hip touches

4x30sec each side

Superset with x15sec flutter kicks

4 count paused bench press

3x3

Performed between 68-72%. Pause is on the chest!

Narrow grip tempo bench

4x8

rpe 10, 4-5 counts down

DB incline presses

5x15

rpe 10, superset with xamrap paused push ups (2 counts in the hole)

Seated single arm db curls

4x15 each arm

Then -10lb for 2xamrap sets

DB fold inds

5x15

Superset with x30 banded tricep push downs

Weighted Russian twists

4x30sec

Superset with x15sec flutter kicks

Deadlift

4x5

Perform between 72-78%

Pause 1" off ground deadlifts

4x3

Performed at 65-68% Hold pause as soon as you feel the weight break the ground.

Barbell glute bridges

4x20

Rpe 10

Bent over barbell rows

4x15

rpe 10

Weighted pull ups superset with regular

3xamrap

If getting more than 12 on weighted portion, increase the weight!

Banded or cable face pulls

4x30

REST DAY

Bench press

3x6

Performed between 70-75%

1 1/4 bench press

3x4

Performed between 65-70% Bring bar to chest, press 2-3 inches, control back down to chest and then all the way up for one rep.

Bench press

3xamrap

At 62%, rpe 10

Chest supported DB rows

4x15

rpe 10, superset with x20 banded pull aparts

Chest supported I's & 2x T raises

3xamrap

Superset with standing lat push downs x15-20

Hanging abs knees to chest

5xamrap

5 sets until failure, superset with 15-20 V ups

Squats

3x6

Performed between 70-75%

Tempo squats

4x3

Performed between 62-68% 4-5 counts down

RDLS

4x20

rpe 10, superset with x15 db hamstring curls

Weighted single leg rdls

4x15 each leg

Lateral adductor slides

4x12 each leg

Superset with x20 hip circle glute bridges

Single leg glute bridge holds

4x4 4sec hold each leg

2nd REST DAY OR...

Strict presses

4x6

Performed at 70-75% of your estimated strict press 1rm

Seated strict presses

4x4

RPE 9-10

Standing Arnold presses

5x15

Superset with x15 standing db lateral raises

Kneeling landmine single arm presses

4x20 each arm

rpe 10, if no landmine attachment available, put barbell in a corner

Seated single arm db lateral raises

4x20

Superset with x25 banded face pulls

Weighted hip touches

4x20 each side

Superset with x10sec hold at the top

Pause squats

4x3

Performed between 68-72% Hold one full count in the bottom

Tempo front squats

4x4

Performed between 65-70% of estimated fsq 1rm

Heel elevated tempo goblet squats

4x12

rpe 10, 4-5 counts down

Bulgarian split squats

5x25 each side

Elevate front foot on bumper plate for full ROM

Weighted step ups

4x20 each leg

Copenhagen planks

3x35sec each side

Superset with x30sec V ups

4 count paused bench press

4x3

Performed between 68-72%. Pause is on the chest!

Bench press

3x8

Performed at 65-68%

Narrow grip tempo bench

2x7

rpe 10, 4-5 counts down

Barbell curls 30s

4x through

10 reps in the bottom half, 10 reps in the top half, and 10 full reps = one set. rpe 10

Seated single arm db curls

4x12 each arm

Then -10lb for 1xamrap set, then another -10lb for 1xamrap set

Seated overhead db tricep extentions

4x15

Heavy as you can, superset with x20 banded tricep push downs

Deadlift

5x5

Perform between 75-80%

Pause below knee

3x3

Perform between 68-72% Hold 2 counts below kneecap, then all the way up to finish one rep

Barbell glute bridges

4x15

rpe 10, , superset with unweighted single leg rdls x15

Pendalay rows

4x12

rpe 10

Chest supported db rows

4x20

rpe 10

Standing lat push downs

4x12-15

Superset with xamrap pull ups

REST DAY

Bench press

4x6

Performed between 72-78%

1 1/4 bench press

4x4

Performed between 65-70% Bring bar to chest, press 2-3 inches, control back down to chest and then all the way up for one rep.

Bench press

4xamrap

Performed at 62%, rpe 10

Paused single arm db rows

4x12

Hold 3 counts at the top

Chest supported I's & 2x T raises

4xamrap

For every one I raises, perform 2 T raises

Hanging abs knees to chest

4xamrap

Superset each round with x30sec weighted plank hold

Squats

4x6

Performed between 72-78%

Tempo squats

4x4

Performed between 62-68% 4-5 counts down

Tempo rdls

4x15

5 count down on the eccentric

DB hamstring curls

5x15

rpe 10

Lateral adductor slides

4x12 each side

Superset with single leg glute bridge holds x5each leg hold 5 sec

Weighted planks

4x45sec

Heavy as you can, superset with x15 weighted toe touches

2ND REST DAY OR....

Strict presses

5x6

Performed at 72-78% of your estimated strict press 1rm

Seated strict presses

2x8

rpe 10

Seated single arm db military presses

4x15 each arm

rpe 10

Seated bent over lateral db raises

4x15

with -5lb xamrap dropset each set EX: 15 reps with 30s, immediately into amrap with 25lb dbs

Standing db lateral raises

1x50/40/30/20/10/5

Use ascending weight each set

Around the worlds

4x20 each direction

Superset with x25 banded pull aparts

Pause squats

5x3

Performed between 70-75% Hold one full count in the bottom

Tempo front squats

5x4

Performed between 68-72% of estimated fsq 1rm

Heel elevated tempo gob squats

5x12

rpe 10, 4-5 counts down

Weighted bulg split squats

4x20

Elevate front foot on bumper plate for full ROM, heavier than last time

Weighted walking lunges

4x12 steps each leg

Superset each round with x20 hip circle air squats

Weighted plank

3x45sec

Superset with x15sec flutter kicks

4 count paused bench press

5x3

Performed between 68-72%. Pause is on the chest!

Bench press

2xamrap

Performed at 68%

Narrow grip tempo bench

3x7

rpe 10, 4-5 counts down

Db floor presses

4x12

Superset with xamrap weighted push ups

Seated single arm db curls

4x12 each arm

Then -10lb for 1xamrap sets Then - another 10lb for 1xamrap set

Hanging abs knees to chest

5xamrap

Superset with x15-20V ups

Deadlift

4x4

Perform between 78-82%

1 1/2 deadlifts

3x3

Performed at 65-68% Pull to the knee, control to the ground, then all the way up = one rep

Deadlifts

2x7

Performed at 60%

Barbell glute bridges

5x15

rpe 10

Bent over barbell rows

5x15

rpe 10

Double handed db rows

4x20

Superset with xamrap pul ups

REST DAY

Bench press

5x5

Performed between 78-82%

1 1/4 bench press

5x4

Performed between 65-70% Bring bar to chest, press 2-3 inches, control back down to chest and then all the way up for one rep.

Bench press

3xamrap

Performed at 62%

Chest supported Db rows

4x12

rpe 10, heavier than last time, superset with x15 standing db upright rows

Paused single arm db rows

4x15 each arm

Hold 2 counts at the top, rpe 10

Hanging abs knees to chest

5xamrap

Superset with x15-20 V ups

Weighted side planks

3x30sec

Superset with x15 hip touches (Lightly touch hip to ground then return to neutral side plank position)

Squats

5x5

Performed between 78-82%

Above parallel pause squats

3x3

Performed between 68-70% Squat to depth, come up and hold above parallel, then all the way up for one rep.

RDLS

5x15

rpe 8-9

Weighted step ups

4x20 steps each leg

Lying db hamstring curls

4x12

Superset with x20 hip circle air squats

Copenhagen planks

3x35sec

2ND REST DAY OR...

Strict presses

5x5

Performed at 75-80% of your estimated 1rm strict press

Seated strict presses

3x10

rpe 10

Seated Arnold presses

5x15

rpe 10, superset with x10-15 front plate raises

Seated single arm db lateral raises

4x15 each arm

rpe 10

Z presses

4x20 each arm

Cuban presses

4x12

rpe 10, superset with x15 banded face pulls

Pause squats

3x2

Performed between 72-78% Hold one full count in the bottom

Squats

3x6

Performed at 70-72%

Tempo front squats

3x3

Performed between 72-75% of estimated fsq 1rm

Heel elevated tempo gob squats

4x10

rpe 10, heavier than last time, 5 counts down

Weighted bulg split squats

5x20 each leg

Heavy as you can!

Hanging abs

5xamrap

Superset with x30sec weighted plank

3 count paused bench press

3x2

Performed between 70-75%. Pause is on the chest!

Bench press

4xamrap

Performed at 62%

Narrow grip tempo bench

4x7

rpe 10, 4-5 counts down

DB incline presses

4x12

rpe 10, superset with xamrap weighted push ups

DB fold ins

4x20

Superset with x25 banded tricep push downs

Seated single arm db curls with iso hold

4x15 each arm

One arm curls while the other stays in a contracted hold

Deadlift

5x4

Perform between 78-82%

Deficit deadlifts

4x3

Performed at 65-68% Standing on bumper plates or equivalent height.

Deadlifts

3x7

Performed at 60%

Barbell glute bridges

4x12

rpe 10, heavier than last time!

Pendalay rows

4x15

rpe 10 heavy as you can

Tempo pull ups superset with regular pull ups

5xamrap

Use assistance if getting less than 4 tempo pull ups!

REST DAY

MERRY CHRISTMAS!!!!!

Bench press

5x4

Performed between 80-84%

1 1/4 bench press

3x3

Performed between 68-72% Bring bar to chest, press 2-3 inches, control back down to chest and then all the way up for one rep.

Bench press

3xamrap

Performed at 68%

Chest supported Db rows

5x12

rpe 10, superset with x15-20 front plate raises

Paused single arm Db rows

4x12

2 counts at the top, rpe 10

Standing lat push downs

4x15-20

Superset with x20 banded face pulls

Squats

5x4

Performed between 80-84%

Above parallel pause squats

4x3

Performed between 68-70% Squat to depth, come up and hold above parallel, then all the way up for one rep.

Tempo rdls

4x12

5 counts down

Weighted walking lunges

4x20 steps each leg

Lateral adductor slides

4x12 each leg

Singe leg glute bridge holds

4x4 4 sec hold each leg

Superset each round with x20hip circle glute bridges

2ND REST DAY OR.....

Strict press

5x4

Performed at 78-82% of your estimated 1rm strict press

Seated strict press

2x8

rpe 10

Kneeling single arm landmine presses

4x15 each arm

If not landmine attachment, wedge bar In a corner! Superset with x20 seated db military presses

Standing lateral db raises

4x20

Superset with x20 front plate raises

Around the worlds

4x15 each direction

Superset with x25 banded pull aparts

Pause squats

4x2

Performed between 72-78% Hold one full count in the bottom

Tempo front squats

4x3

Performed between 72-75% of estimated fsq 1rm

Pause goblet squats

4x12

2 count pause in the bottom, rpe 8-9

Weighted front foot elevated Bulgarian split squats

4x20 each leg

Heavy as you can

Weighted planks

4x1min

rpe 10

Hanging abs knees to chest

5xamrap

5 sets to FAILURE

3 count paused bench press

4x2

Performed between 70-75%. Pause is on the chest!

Bench press

4xamrap

Performed at 68%

Narrow grip tempo bench

2x6

rpe 10, 4-5 counts down

Db floor presses

5x12

Superset with xamrap weighted push ups

Barbell curls 21s

3x through

7 in the bottom half, 7 in the top half, 7 full reps = one set.

DB fold ins

5x15

Superset with x30 banded tricep push downs

Deadlift

3x3

Perform between 80-83%

Pause 1" off ground deadlifts

4x3

Perform between 68-72%

Deadlifts

3x8

Performed at 52%

Barbell glute bridges

5x12

rpe 10

Bent over barbell rows

4x15

rpe 10, superset with xamrap pull ups

RDLS

4x20

REST DAY

HAPPY NEW YEAR!!!!

Bench press

3x3

Performed between 82-86%

1 1/4 bench press

4x3

Performed between 68-72% Bring bar to chest, press 2-3 inches, control back down to chest and then all the way up for one rep.

Bench press

1xamrap

Performed at 70%

Chest supported Db rows

4x12

rpe 10, superset with x15 front plate raises

Paused single arm db rows

5x12

Hold 2-3 counts at the top

Weighted hip touches

4x20

Superset with x10sec hold each side

Squats

3x3

Performed between 82-86%

Above parallel pause squats

5x3

Performed between 68-70% Squat to depth, come up and hold above parallel, then all the way up for one rep.

Squats

2xamrap

Performed at 68%

RDLS

5x12

rpe 8-9

Lying db or machine ham curls

4x20

rpe 9-10

Weighted planks

4x1min

Superset with x15 sec hollow hold

2nd REST DAY OR....

Strict presses

4x3

Performed at 80-84% of your estimated 1rm strict press

Seated strict press

3x8

RPE 10

Seated Arnold presses

4x12

rpe 10, superset with x10 cuban presses

Standing lateral db raises

1x50/40/30/20/10/20

Ascending weight every set except the last 20 reps

Chest supported Is and 2x T raises

4xamrap

For every one I rep perform 2 T reps. I use 10-12lb dbs

Seated single arm db lateral raises

4x20 each arm

I use a 12-15lb db

Pause squats

5x2

Performed between 72-78% Hold one full count in the bottom

Tempo front squats

5x3

Performed between 72-75% of estimated fsq 1rm

Paused goblet squats

5x12

2 count pause in the bottom, rpe 8-9

Weighted bulg split squats

4x25 each leg

Weighted step ups

4x15 each leg

Heavy as you can!

Weighted hip touches

4x15 each side

Superset with x10sec hold at the top

Paused bench press

5x2

Performed between 72-78%. Pause is on the chest!

Bench press

2xamrap

Performed at 70%

Narrow grip tempo bench

3x6

4-5 counts down, rpe 10

DB incline presses

5x12

superset with x15 Arnold presses

Barbell curls 30s

4x through

10 reps in the bottom half, 10 reps in the top half, 10 full reps = one set. rpe 10

Lying single arm db skull crushers

4x12 each arm

rpe 10

Deadlift

4x3

Perform between 80-83%

Pause below knee deadlifts

4x3

Performed at 70-72%

Deadlifts

3x8

Performed at 52%

Barbell glute bridges

4x10

superset with x20 hip circle glute bridges

Pendalay rows

4x12

rpe 8-9, superset with xamrap pull ups

Copenhagen planks

3x35sec each side

REST DAY

Bench press

4x3

Performed between 82-86%

2" board presses

2xamrap

Performed at 86%

Bench press

3xamrap

Performed at 70%

Chest supported DB rows

5x12

Superset with x20 banded face pulls

Chest supported Is and 2x T raises

4xamrap

For every one I rep, perform two 2 T reps. Rpe 10. I usually use 10-12lb dbs

Standing lat push downs

4x15-20

Superset with xamrap pull ups

Squats

4x3

Performed between 82-86%

Tempo squats

3x3

Performed between 72-78%

RDLS

4x10

Walking weighted lunges

4x20 steps each leg

Superset each round with x20 hip circle air squats

Ham curls

4x15

can use a DB or machine, superset with x12 lateral adductor slides

Hanging abs knees to chest

5xamrap

5 sets until failure, superset with x30sec of V ups

2nd REST DAY OR Strict presses

5x3

Performed at 80-84% of your estimated 1rm strict press

Seated strict press

4x8

rpe 10

Kneeling single arm landmine presses

4x12

Rpe 9-10, if no landmine attachment available put the barbell in a corner

Seated DB military presses

4x20

Superset with x15 front plate raises

Around the worlds

4x15 each direction

Superset with x20 single arm db lateral raises each side

Weighted plank

4x1 min

rpe 10

Pause squats

2x1

Performed between 80-82% Hold one full count in the bottom

Front squats

2x4

Performed between 75-80% of estimated fsq max

Tempo front squats

2x2

Performed between 75-80% of estimated fsq 1rm

Paused goblet squats

4x10

2 count pause in the bottom, rpe 8-9

Bulgarian split squats

5x25

Elevate front foot on bumper plate for extra ROM

Weighted side planks

5x30sec each side

rpe 10

Pause bench press

2x1

Performed between 80-82%. Pause is on the chest!

1 1/4 bench press

2x3

Performed between 70-75% Bring bar to chest, press 2-3 inches, control back down to chest and then all the way up for one rep.

Narrow grip tempo bench

4x6

4-5 counts down, rpe 10

DB floor presses

4x10

Superset with x15 db fold ins

Weighted push ups superset with unweighted push ups

4xamrap

If getting more than 12 on weighted portion, increase the weight

Lying single arm db skull crushers

5x12

Superset with x15 banded tricep push downs

Deadlifts

3x2

Perform between 82-84%

1 1/2 deadlifts

3x2

Performed at 68-70% Pull to knee, control to the ground, then all the way up for one rep

Deadlifts

2x6

Performed between 60-65%

Barbell glute bridges

5x10

rpe 9-10

Bent over barbell rows

4x15

rpe 10 , then -10lb for 1xamrap set

Tempo pull ups superset with regular pull ups

5xamrap

As many tempo pull ups as you can, then immediately into as many regular pull ups as you can, 3 counts down on the eccentric portion.

REST DAY

Bench press

5x3

Performed between 82-86%

2" board press

3xamrap

Performed at 86%

Bench press

2x5

Performed between 78-82%

Single arm paused db rows

4x12 each side

hold 2-3 counts at the top, rpe 10

Chest supported DB rows

4x10

rpe 9-10

Standing lat push downs

4x15

Superset with 25 banded or cable face pulls

Squats

5x3

Performed between 82-86%

Tempo squats

4x3

Performed between 72-78%, 4-5 counts down, quick up

RDLS

5x10

Superset with x25 hip circle air squats

Weighted step ups

4x15 each leg

rpe 8-9

Hamstring curls

5x15

On machine or can use a dumbbell

Hanging abs

5xamrap

Five sets until failure, superset with x30sec weighted plank hold

2ND REST DAY OR...

Strict presses

3x2

Performed at 83-86% of your estimated strict press 1rm

Seated strict press

2x7

rpe 10

Seated arnold presses

4x15

rpe10, superset with x15-20 front plate raises

Z presses

4x15 each arm

rpe 9-10

Standing lateral db raises

1x 50/40/30/20/10/5

Use ascending weight for each set (can go back down if you're feeling spicy)

Chest supported Is & 2x T raises

4xamrap

For every one I raise do two T raises. I use 10 or 12 lb dbs

Pause squat

3x1

Performed between 80-82% Hold one full count in the bottom

Front squats

3x4

Performed between 75-80% of estimated fsq max

Tempo front squats

3x2

Performed between 75-80% of estimated fsq 1rm

Paused goblet squats

5x10

2 count pause in the bottom, rpe 8-9

Weighted walking lunges

4x20 steps each leg

heavy as you can!

Weighted side planks

4x30sec each side

Superset with x30sc V ups

Paused bench press

3x1

Performed between 80-82%. Pause is on the chest!

1 1/4 bench press

3x3

Performed between 70-75% Bring bar to chest, press 2-3 inches, control back down to chest and then all the way up for one rep.

Narrow grip tempo bench

2x5

4-5 counts down, rpe 10

DB incline presses

4x10

Superset with xamrap body weight dips

Barbell curls 21s

3x through

7 reps in the bottom half, 7 reps in the top half, 7 full reps = one set. rpe 9-10

Seated single arm db curls

4x12 each arm

then -10lb for 1xamrap set

Deadlift

4x2

Perform between 82-84%

Pause 1" off ground

3x2

Perform between 70-75%

Deadlifts

3x6

Performed between 60-65%

Pendalay rows

4x12

rpe 9-10

Standing lat push downs

4x12-15

use pvc pipe & band if no machine avail. rpe 10, superset with x20 banded face pulls.

Weighted pull ups superset with unweighted pull ups

5xamrap

REST DAY

Bench press

3x2

Performed between 83-87%

2" board press

4xamrap

Performed at 87%

Bench press

3x5

Performed between 78-82%

Chest supported Db rows

5x10

rpe 9-10

Standing lat push downs

4x15-20

Superset with x20-25 banded pull aparts

Chest supported Is and 2x T raises

4xamrap

For every one I rep you do, perform 2 T reps

Squats

3x2

Performed between 83-87%

Tempo squats

3x2

Performed between 75-78%, 4-5 counts down, quick up

Weighted walking lunges

4x15 steps each leg

Heavy as you can!

Hamstring curls

4x12

On machine or can use a dumbbell rpe 9-10

Hip circle air squats

4x20

Superset with x20 hip circle glute bridges

Hanging abs

5xamrap

Superset with x30sec V ups

2ND REST DAY OR....

Strict presses

4x2

Performed at 83-86% of your estimated strict press 1rm

Seated strict presses

3x7

rpe 10

Kneeling single arm landmine presses

4x12 each arm

Superset with x15-20 front plate raises. If no landmine attachment, just set barbell in the corner.

Seated single arm db lateral raises

4x20 each arm

rpe 9-10

Around the worlds

4x25 each direction

Superset with x12 cuban presses

Weighted planks

4x1min

Superset with x15sec hollow hold

Pause squat

4x1

Performed between 80-82% Hold one full count in the bottom

Front squats

4x4

Performed between 75-80% of estimated fsq max

Tempo front squats

4x2

Performed between 75-80% of estimated fsq 1rm

Paused tempo goblet squats

4x8

4-5 counts down, 2 count pause in the bottom, rpe 8-9

Front foot elevated Bulgarian split squats

4x20 each leg

rpe 8-9

Copenhagen planks

4x30-45sec each side

Paused bench press

4x1

Performed between 80-82%. Pause is on the chest!

1 1/4 bench press

4x3

Performed between 70-75% Bring bar to chest, press 2-3 inches, control back down to chest and then all the way up for one rep.

Narrow grip tempo bench

3x5

Rpe 10

Db floor presses

5x10

Superset with xamrap weighted push ups

Seated single arm db curls

4x12

Superset with lying single arm db skull crushers x12

Db fold ins

4x10

Deadlift

4x1

Perform between 83-86%

Pause below knee deadlifts

3x2

Performed at 72-74%

Deadlifts

2x5

Performed between 62-67%

Barbell rows

4x10

rpe 9-10

Barbell glute bridges

4x12

superset with with x15-20 Db rdls

Paused single arm db rows

4x12 each side

Hold 2 counts at the top, Superset with xamrap pull ups

REST DAY

Bench press

4x2

Performed between 83-87%

4" board press

2xamrap

Performed at 90%

Bench press

2xamrap

Performed at 72%

Chest supported DB rows

4x10

rpe 10, superset with xamrap weighted push ups

Seated bent over lateral db raises

4x15

With xamrap -10lb dropset EX: 15 with 35lbs then amrap with 25lbs

Banded pull aparts

4x25

Squats

4x2

Performed between 83-87%

Tempo squats

4x2

Performed between 75-78%, 4-5 counts down, quick up

Squats

2xamrap

Performed at 68%

RDLS

5x10

rpe 9-10

DB or machine ham curls

5x12

rpe 9-10, superset with x20 hip circle air squats

Weighted planks

4x45sec

Superset with 10-20 V ups

2ND REST DAY OR...

Strict presses

5x2

Performed at 83-86% of your estimated strict press 1rm

Seated strict presses

3x6

rpe 9-10

Seated DB military presses

4x12

rpe 9-10

Standing lateral db raises

1x 50/40/30/20/10/5

Use ascending weight every set. Can go back down if you're feeling frisky ;)

Front plate raises

5x15

Superset with x15-20 db lateral raises

Hanging abs knees to chest

5xamrap

5 sets until failure, superset with x15sec flutter kicks (on the ground)

Squats

2x1

Performed between 86-88%

Squats

4x4

Performed at 75-78%

Front squats

3x3

Performed between 78-82% of estimated fsq max

Paused tempo goblet squats

5x8

4-5 counts down, 2 count pause in the bottom, rpe 8-9

Elevated front foot Bulgarian split squats

4x15 each leg

rpe 8-9, heavier than last time!

Weighted hip touches

4x20 each side

Superset each round with x10sec hold at the top

Bench press

2x1

Performed between 86-88%

4" board press

3xamrap

Performed at 90%

1 1/4 bench press

3x2

Performed between 72-78% Bring bar to chest, press 2-3 inches, control back down to chest and then all the way up for one rep.

DB incline presses

5x10

rpe 9-10, superset with xamrap weighted push ups (if getting more than 12 increase weight)

Seated single arm db curls

5x12 each arm

Then -10lb for 1xamrap set

Single arm db skull crushers

5x15

Superset with x15-20 banded or cable ticep push downs

Deadlift

2x1

Perform between 87-90%

Pause below knee deadlifts

4x2

Performed at 72-74%

Deadlifts

3x5

Performed between 62-67%

Barbell glute bridges

5x12

rpe 9-10

Pendalay rows

5x12

rpe 9-10

Standing lat push downs

5x15-20

Superset with xamrap pull ups

REST DAY

Bench press

3x1

Performed between 86-88%

4" board press

4xamrap

Performed at 90%

Bench press

3x5-6

Performed at 75-78%

Chest supported db rows

5x10

Superset with xamrap weighted push ups

Chest supported Is & 2x T DB raises

4xamrap

For every one I rep, do 2 T raises. I use 10 or 12lb dbs

Banded pull aparts

5x20-25

Squats

3x1

Performed between 86-88%

Squats

3x6-7

Performed between 72-75%

RDLS

4x8

rpe 8-9

Weighted walking lunges

4x12 steps each leg

heavy as you can!

DB ham curls

4x10

rpe 9-10

Weighted planks

5x45sec

Superset with x15 sec flutter kicks

2ND REST DAY OR....

Strict presses

4x1

Performed at 85-88% of your estimated strict press 1rm

Seated strict presses

4x6

rpe 9-10

Kneeling landmine single arm presses

5x12

rpe 9-10, if no landmine attachment available just put barbell in a corner

Z presses

4x12 each side

rpe 9-10, superset with x25 banded pull aparts

Seated single arm db lateral raises

4x15 each arm

Superset each round with x10 around the worlds each direction

V ups

4x30sec

Superset with 15-20sec hollow hold

Pause squat

3x1

Performed between 81-83%

Front squats

4x3

Performed between 78-82% of estimated fsq max

Tempo front squats

3x2

Performed between 72-78% 4 -5 counts down

Elevated front foot Bulgarian split squats

4x12

heavy as you can!

Weighted step ups

4x12 each leg

heavy as you can!

Weighted hip touches

4x20

Superset with x10sec hold at the top

Paused bench press

3x1

Performed between 81-83%. Pause is on the chest!

1 1/4 bench press

4x2

Performed between 72-78% Bring bar to chest, press 2-3 inches, control back down to chest and then all the way up for one rep.

Bench press

2xamrap

Performed at 72%

Db floor presses

4x8

rpe 9-10, superset with x10 single arm lying db skull crushers

BW dips

5xamrap

superset with x30 banded tricep push downs

Hanging abs

5xamrap

DELOAD DEADLIFTS

3x3

Performed at 62%

Pause 1" off the ground deadlifts

3x3

Performed at 58%

RDLS

3x12

rpe 6-7, moderate weight, should feel like you can do 3-4 more reps

Single arm db rows

3x10 each arm

rpe 6-7 moderate weight

Weighted side planks

3x30sec each side

REST DAY

Bench press

2x1

Performed between 88-90%

Bench press

4x4

Performed between 75-78%

Bench press

4xamrap

Performed at 72%

Barbell rows

4x8

rpe 9-10

Chest supported DB rows

5x8

rpe 9-10

DB incline presses

5x8

rpe 9-10

Squats

2x1

Performed between 88-90%

Tempo squats

3x3

Performed at 75-78%, 4 counts down

Squats

4x4-6

Performed between 72-75%

Tempo paused gob squats

5x8

rpe 9-10, 4 counts down, 2 counts in the hole

DB or machine ham curls

4x8

rpe 8-9

Lateral adductor slides

4x12 each side

REST DAY

DELOAD squats

4x4

Performed at 60%

Pause squats

3x3

2 counts in the hole Performed at 58%

RDLS

3x10

rpe 6-7

Weighted walking lunges

3x10 steps each leg

rpe 6-7

Weighted side planks

3x30sec each side

DELOAD bench

4x4

Performed at 60%

1 1/4 bench press

3x3

Performed at 58%

Db floor presses

3x10

rpe 6-7

Seated single arm db curls

3x10 each arm

rpe 6-7

Unweighted push ups

3x8-10

rpe 6-7

REST DAY

REST DAY

TEST 1RM SQUAT

TEST 1RM BENCH

If you choose NOT to test then perform....

Squats

3x6

Performed at 65-70%

Bench press

3x6

performed at 65-70%

Weighted bulg split squats

4x15 each leg

DB incline presses

4x15

superset with xamrap paused push ups

Banded pull aparts

4x25

REST DAY

TEST 1RM DEADLIFT

TEST 1RM STRICT PRESS

If you choose not to test then perform...

Deadlifts

3x6

Performed at 65-70%

1 1/2 deadlifts

3x3

Performed at 60% Pull to knee, control back to the ground, then all the way up tp = one rep

Strict presses

3x7

Performed at 62-68%

Seated strict presses

4x3

Performed at 60-65%

Seated db military presses

4x12

Superset with x20 db lateral raises

REST DAY

Bench press

3x7

Performed at 68-70%

5 count paused bench press

3x3

Performed at 62-65% Pause is on the chest.

DB incline presses

3x15

rpe 7-8

Lying single arm db skull crushers

3x15 each arm

rpe 8

Weighted push ups superset with unweighted push ups

3xamrap

Hanging abs knees to chest

3xamrap

3 sets to failure

Squats

3x6

Performed between 65-70%

Pause front squats

3x3

Performed between 62-65% (of estimated fsq 1rm) 3 counts in the bottom

Tempo heel elevated goblet squats

3x12

5 counts down

Weighted bulgarian split squats

3x12 each leg

Hip circle air squats

3x20

superset with x45sec weighted plank

REST DAY

NEW TRAINING BLOCK STARTS TOMORROW!

Bench press

2x12

Performed between 55-60%

1 1/4 bench press

3x3

Performed between 55-60% Bring bar to chest, press up 2-3 inches, control back down to chest, then all the way up = one rep.

DB floor presses

3x20

DB fold ins

3x15

Seated single arm DB curls

3x15 each arm

Then -10lb for 1xamrap set

Banded tricep push downs

3x25

rpe 10

Squats

3x8

Performed at 60-62%

Tempo squats

4x4

4-5 counts down, performed at 60-62%

RDLS

3x15

rpe 7-8

Weighted walking lunges

3x15 each leg

rpe 8-9 I use 25lb dbs

Weighted planks

3x30

Superset with x10-15 V ups

Weighted hip touches

3x15 each side

Weighted side plank position, lightly touch hip to ground without losing tension and return to neutral position = one rep

REST DAY OR.....

Strict presses

3x12

Performed at 55-60% of your estimated strict press 1rm

Seated arnold presses

3x15

rpe 7-8

Around the worlds

3x15

Tracing your head with a plate, taking shoulders through full ROM, superset with x15 db lateral raises rpe 9-10

Banded pull aparts

3x20

rpe 9-10

Copenhagen planks

3x30sec each side

Superset with x10-15sec hollow hold

Pause squats

4x4

2 counts in the hole, performed between 58-62%

Tempo front squats

3x3

Performed between 58-62% 5-6 counts down

Pause goblet squats

3x15

hold 3 counts in the hole

Weighted step ups

4x12 each leg

I used 25lb dbs

Weighted single leg rdls

3x10 each leg

rpe 8-9

Hanging abs knees to chest

4xamrap

Superset with x10-15 V ups