Barbell 01-02-23
Monday
General Prep Upper
Superset, go every 2 minutes, increase weight throughout as possible
10-9-8-7-6-5-4-3-2-1 Bench Press & Strict Pullup
3 x 10 Bent Over Row
3 x 10 Dip
3x20 Tricep Extension
Tuesday
Dynamic Lower
10 x 2 Back Squat w/ Chains or Bands
10 x 1 Deficit Deadlift w/ Chains or Bands
Superset:
3 x 10 Stiff Leg Deadlift
3 x 5 Glute Ham Raises
3x10 Single Leg Hamstring Curl
Thursday
Max Lower
3 Rep max High Box Squat
10x3 Conventional Deadlift @ 70-80%
3x12 DB Russian Step Up
Barbell 12-26-22
Monday
2 Waves of
8-3-1 Bench Press
*30 Band Curls & 30 Pull Aparts b/w each set
Finisher
3 Rounds
10 DB Hammer Curls
10 DB Rev Curls
20 Lateral DB Raises
20 Front DB Raises
Tuesday
2 Waves of
8-3-1 Back Squat
Finisher
3 Rounds
Walking Lunge Down & Back
Lateral Band Steps Down & Back
50 DB Frog Pumps
Thursday
2 Waves of
8-3-1 Sumo Deadlift
Finisher
3 Rounds
8 SA Deficit Sumo DL
50m Suitcase Carry
-Repeat 2nd Side-
1:00 Weighted Plank
Barbell 12-19-22
Monday
2 Waves of
15-5-2 Bench Press
*30 Band Curls & 30 Pull Aparts b/w each set
Finisher
3 Rounds
10 DB Hammer Curls
10 DB Rev Curls
20 Lateral DB Raises
20 Front DB Raises
Tuesday
2 Waves of
15-5-2 Back Squat
Finisher
3 Rounds
Walking Lunge Down & Back
Lateral Band Steps Down & Back
50 DB Frog Pumps
Thursday
2 Waves of
15-5-2 Sumo Deadlift
Finisher
3 Rounds
8 SA Deficit Sumo DL
50m Suitcase Carry
-Repeat 2nd Side-
1:00 Weighted Plank
Barbell 12-05-22
Monday
3 Waves of
10-6-2 Bench Press
*10 Strict Pull-Up & 30 Pull Aparts b/w each set
Finisher
3 Rounds
8 Barbell Curls
8ea DB Curls
50 Band Curls
30 Front Plate Raises
Tuesday
3 Waves of
10-6-2 Back Squat
Finisher
3 Rounds
8 Jumping DBall Squat
12 Dual DB Squat
25 VMO Squat
Thursday
3 Waves of
10-6-2 Sumo Deadlift
Finisher
3 Rounds
20 Snatch Grip DL
20 Stiff Leg DL
20 Snatch Grip Dimmel
Barbell 11-21-22
Monday
3 Waves of
5-3-1 Bench Press
*10 Strict Pull-Up & 30 Pull Aparts b/w each set
Finisher
3 Rounds
8 Barbell Curls
8ea DB Curls
50 Band Curls
30 Front Plate Raises
Tuesday
3 Waves of
5-3-1 Back Squat
Finisher
3 Rounds
8 Jumping DBall Squat
12 Dual DB Squat
25 VMO Squat
Wednesday
3 Waves of
5-3-1 Sumo Deadlift
Finisher
3 Rounds
20 Snatch Grip DL
20 Stiff Leg DL
20 Snatch Grip Dimmel
Barbell 11-14-22
Monday
3 Waves of
3-2-1 Bench Press
*10 Strict Pull-Up & 30 Pull Aparts b/w each set
Finisher
3 Rounds
20 DB Bench
20 DB Bicep Curl
20 Kettlebell Swing
Tuesday
3 Waves of
3-2-1 Back Squat
Finisher
3 Rounds
20 DB Lunge
20 DB Biicep Curl
20 DB Push-Ups
Thursday
3 Waves of
3-2-1 Sumo Deadlift
Finisher
3 Rounds
20 DB Front Squat
20 DB Lunge
20 DB Bicep Curl
Barbell 10-17-22
Monday
5 x 3 Wide Grip Bench
3 x 5 Close Grip Bench
3 x 8 DB Bench
*in-between each set, 12 db bent row & 25 lite plate arrows
Tuesday
A. 8 Sets, add small weight from last week, heavier accessories
Every :45 2 Speed Squats w/ bands or chains. focus on speed
B. 2 x 10 Dual KB Front Rack Walking Lunges
C. 2 x 10 Pause Banded (around knees) Hip Thrust
Thursday
3 Supersets, build to heavier from last week
A. 5-5-5 Conventional Deadlift
12-15 DB Bench Press
B. 3-3-3 Deficit Deadlift
10 Stink Bugs / Strict HSPU
C. 3 x 20 Dual KB Sumo DL
10 Barbell Bench Press
Barbell 10-10-22
Monday
heavier weight than last week
4 x 8 Wide Grip Bench
4 x 8 Close Grip Bench
4 x 8 DB Bench
*in between each set of bench 10 Chin-Ups & 20 Pull Aparts
Tuesday
A. 10 Sets, add small weight from last week, heavier accessories
Every :40 2 Speed Squats w/ bands or chains. focus on speed
B. 3 x 10 Dual KB Front Rack Walking Lunges
C. 3 x 10 Pause Banded (around knees) Hip Thrust
Thursday
3 Supersets, build to heavier from last week
A. 12-10-8-5 Conventional Deadlift
12-15 DB Bench Press
B. 5-5-5-5 Deficit Deadlift
10 Stink Bugs / Strict HSPU
C. 3 x 20 Dual KB Sumo DL
10 Barbell Bench Press
Workout of the Day 09-26-22
Monday
same weight as last week, add reps
3 x 12-15 Wide Grip Bench
3 x 8-10 Close Grip Bench
3 x 15 DB Bench
*inbetween each set of bench 10 Strict Pull-Up & Suitcase Carry down and back
Tuesday
A. 10 Sets, add small weight from last week,
Every :45 2 Speed Squats w/ bands or chains. Same weight across, focus on speed
B. 3 x 20 Dual DB Front Rack Walking Lunges
C. 3 x 20 Pause Banded (around knees) Hip Thrust
Thursday
3 Supersets, added volume from last week, similar weights
A. 2 x 12, 2 x 10 Conventional Deadlift
12-15 DB Bench Press
B. 2 x 12, 2 x 10 Deficit Deadlift
10 Stink Bugs / Strict HSPU
C. 3 x 20 Dual KB Sumo DL
10 Barbell Bench Press
Barbell 09-05-22
Monday
A. 5 x 2 Strict Press (heavier than last week)
Supersets (heavier than last week)
B. 3 x 5 Strict Pull-Up & 10 Single DB OH Tricep Ext
C. 3 x 5 Dual DB Bent Row & 10 Barbell Pull Over
D. 3 x 5 Chin-Up & 8 Close Grip Bench Press
Tuesday
A. 5 x 2 Pause Back Squat (heavier than last week)
Supersets (heavier than last week)
B. 3 x 8 Dual KB Squat & 10 Hip Thrust
C. 3 x 5ea Dual KB Front Rack Rev Lunge & 20 Frog Pump
D. 3 x 8 Dual KB Deadlift & 20 GHDSU
Thursday
A. 5 x 2 Conventional Deficit Deadlift (heavier than last week)
Supersets (heavier than last week):
B. 3 x 5 Stiff Leg Deficit Deadlift
C. 3 x 5ea Staggered Stance RDL
D. 3 x 5 Snatch Grip RDL