Legs:
• 4 Sets of 5 Deadlifts (as heavy as
possible)
Rest 2-3min. Between Sets

Chest:
• 8-10 Incline DB Bench Press with a
40X40 Tempo. Rest 90sec
Repeat For 4 Total Sets
* Tempo is 4 seconds down, 0sec. at the
bottom, 4 seconds up, 0 sec. at the top
Each rep takes 8 seconds.)

Back:
• 5 min. to get as many Strict Pull-Ups
as possible
You may switch your grip at any time

Shoulders:
• 3 Sets of 10-12 Arnold Presses
Rest 90sec. Between Sets

Triceps:
• 4 Sets of 12-15 Incline Single DB
Skull Crushers
Rest 60sec. Between Sets

Biceps:
• 4 Sets of 12-15 Supinated DB Curls
(Heavy as possible). Rest 60sec. Between
Sets

Legs:
• 10 Lateral Barbell Lunges on each side. Do
not alternate. Complete side and then the
other. Rest 90sec. After the second leg. Repeat for 4 Total Sets

Chest:
• 20 Incline Incline Bench Press Rest 60sec. Repeat for 4 Total Sets

Back:
• 12-15 Banded Lat
Pull-Downs
Rest 90sec. Repeat for 4 Total Sets

Shoulders:
• 12-15 Wide Grip Barbell Upright Row
Rest 90sec. Repeat for 4 Total Sets. (1-2
hand spaces outside of shoulder width)

Triceps:
• 12-15 Banded Tricep Pull-Downs
(underhand grip)
Rest 60sec. Repeat for 4 Total Sets

Biceps:
• 10-12 Reverse Grip Barbell Curls
Go as heavy as you can today. Rest 60sec. Repeat for 4
Total Sets

High Intensity Full Body Day!
Legs:
• 100 Barbell Back Squats
Immediately into;
• 100 Barbell Hip Thrusts
* This weight is much lighter than last weeks
100 rep squat. Ideally the same weight for
both movements here AND you are done
in 12-15min. range

Chest:
• 100 Barbell Incline Bench Press

Back:
• 100 BB Penday Rows

Pick 2-3 movements and perform them as a superset

Shoulders:
• 100 Lateral DB Raises

Triceps:
• 50 Tricep Push Ups

Biceps:
• 100 DB Curls

Abs:
• 1min. Plank
Immediately into;
• 25 Banded Ab Pull-Downs
No Rest. Repeat for 4 Total Rounds

Legs/Back/Chest Superset:
• 8-10 Heel Elevated DB Goblet
Squats with a 30X0 Tempo
• 8-10 DB Rows
• 12 DB Bench Press
Rest 90sec. Repeat for 4 Total Sets

Shoulder/Abs Superset:
• 12-15 BB Behind the Neck Push Press
• Max Effort DB Seated Knee
Tucks
Rest 90sec. Repeat for 4 Total Sets

Bicep/Tricep Superset:
4 Rounds:
• 1min. of Flat Bench DB Skull
Crushers (2 DBs)
• 1min. of DB Hammer Curls
(curling both DBs at the same
time)
1min. of Rest

Legs:
• 8-10 Single Leg RDL’s on each leg (barbell).
Rest 90sec. Repeat for 4 Total Sets

Chest:
• 8-10 Barbell Incline Bench Press. Rest 90sec.
Repeat for 4 Total Sets

Back:
• 12-15 Barbell Bent Over Rows (supinated)
Rest 90sec. Repeat for 4 Total Sets

Shoulders:
• 40 Barbell Strict Press
• 30 Barbell Strict Press
• 20 Barbell Strict Press
• 10 Barbell Strict Press
* Rest 60sec. Between Sets
* Go up in weight after each set
* Start LIGHT
* It’s ok if you break a few times, it’s expected, just
keep it short

Bicep/Triceps:
• 12-15 Crossbody DB Bicep Curls
Immediately into;
• 12-15 Double DB Tricep Extensions
Rest 60sec. Repeat for 4 Total Sets

Abs:
As fast as possible...
• 40 CrossBody Toe Taps
• 40 Sit-Ups
• 30 CrossBody Toe Taps
• 30 Sit-Ups
• 20 CrossBody Toe Taps
• 20 Sit-Ups
• 10 CrossBody Toe Taps
• 10 Sit-Ups

High Intensity Full Body Day!
Legs:
• 100 Sumo Deadlifts

Chest:
• 100 DB Incline Bench Press

Back:
2 Rounds:
• 25 Chin-Ups (underhand grip)
• 25 One Hand Bent Over Rows

Triceps:
• 100 Elevated Dips

Biceps:
• 100 Banded Curls
* We did a lot of pulling already on back,
so this will to be a little
more easy on your biceps.
Enjoy!

Give yourself 10min. to finish each 100
rep station. If you don’t finish in that
time, you need to move
on. Whenever you do finish, rest 2-3min.
and move onto the next station. If you
pick the right weights or amount of
resistance, this should take
anywhere from 50-60 min.

Legs/Chest:
• 10 Bulgarian Deadlifts on each leg
Immediately into;
• 15-20 Crush Press
Rest 90sec. Repeat for 4 Total Sets

Back:
• 10-12 Incline DB Row
Rest 60sec.
Repeat for 4 Total Sets

Shoulders:
• 3 Sets of Bent-Over Rear Delt Raises
to failure
Rest 90sec. Between Sets
* Use a weight that will get you in the 20-30
rep rang each set

Superset:
Biceps:
• 12-15 Zottman curls
Rest 60 sec. Between Sets
Repeat for 4 Total Set
Triceps:
• 12-15 Double DB Overhead
Extensions
Rest 60sec. Between Sets. Repeat for 4
Total Sets

Legs:
“Death by Back Squats”
Min. 1) 1 Back Squats
Min. 2) 2 Back Squats
Min. 3) 3 Back Squats
... Until you reach minute 12 or you fail. Use
50% of your 1 rep max back squat for
the weight

Chest/Back Superset:
• 15-20 Plate Flys
Immediately into;
• 10-12 DB One Hand Rows
Rest 90sec. Repeat for 4 Total Sets

Shoulders:
• 10-12 Bullet Proof Shoulder Complex’s
Rest 90sec. Repeat for 3 Total

Triceps:
• 15-20 Flat Bench Skull
Crushers
Rest 60sec. Repeat For 3 Total Sets

Biceps:
• 12-15 Standing Alternating DB Curls
Rest 60sec. Repeat For 3 Total Sets

Abs:
3 Sets of:
• 1min. Weighted Plank
1min. Rest

Legs:
• 6-8 DB RDL (right)
• 6-8 DB Step Ups (right)
• 6-8 DB RDL (left)
• 6-8 DB Step Ups (left)
Rest 90sec. Repeat For 4 Total Sets

Chest/Back/Ab Superset:
4 Rounds:
• 12-10-8-20 Incline DB Bench
• 10 BB Rows (Keep em clean!)
• 20 DB Russian Twists
1min. of Rest

Shoulders:
• 12-15 Single DB Press
Rest 90sec. Repeat For 4 Total Sets

Triceps:
• 12-15 DB Tate Press
Rest 60sec. Repeat For 4 Total Sets

Legs/Chest Superset:
• 12-15 DB Deadlifts
Immediately into;
• 12-15 Incline DB Crush Press
Rest 90sec. Repeat For 4 Total Rounds

Back/Bicep Superset:
• 12-15 DB Penday Rows
Immediately into;
• 12-15 DB Hammer Curls
Rest 90sec. Repeat For 4 Total Rounds

Shoulders:
• 12-15 Wide Grip Barbell Upright Row.
Rest 90sec. Repeat for 3 Total Sets. (1-2
hand spaces outside of shoulder width)

Triceps:
• 20 Banded “Push” Downs
Immediately into;
• 20 Banded “Pull” Downs
Rest 60sec. Repeat For 4 Total Sets

Bonus!
Calves:
5 Rounds:
• 30se5. of Calf Raises (right side only)
• 30sec. of Calf Raises (left side only)
30sec. Rest
* Holding 1 DB on the same side your doing
raises on. Go as heavy as you can and keep a
good and controlled movement. No super fast
rushed reps on these!