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