Day 37

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Back Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength Superset

DB Bench Press (4 x 10)

Chin-up (4 x 8)

D. Conditioning

5 x 300m row/ 1 minute rest between intervals

Day 128

A. Max Effort

Bench Press (1RM)

B. Accessory Work

DB Bench Press 2 x MAX

C. Superset

4 sets of,

Seated Row x 12
rest 30s
BPA x 15
rest 60s

D. Vanity Work

Three sets of,

Preacher Curl x 8
rest 30s
Bulgarian Split Squat 1 1/2 reps x 12 (Each leg)
rest 60s

Day 60

A. Warm-up

PRONE SHOULDER ROTATION WITH BAND (1 x 10 reps)

BLACKBURNS, AKA "Y-HANDCUFF" (1 x 10 reps)

KNEELING THORACIC EXTENSION (1 x 10 reps per side)

STATIC LAT STRETCH (1 x 20-30 sec. per side)

B. Superset

INCLINE DUMBBELL BENCH PRESS (3 x 8) 6-sec. eccentric (lowering)

*Use 20% 1RM of your normal bench press*

rest 20 sec.

ECCENTRIC-FOCUS NEUTRAL GRIP LAT PULL-DOWN (3 x 5/ per arm)

pulling down with both arms and raising with only one arm.

Rest 90s 

C. Strength Circuit

Three sets of:

Seated Overhead Press with Dumbbells x 10-12 reps
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps
Rest 45-60 seconds

D. Vanity Work

Superset your favorite Bicep and Tricep exercise (3x12) 

Day 2

A. Max Effort Movement

Bench Press - work up to today's 5RM

B. Accessory Movement Superset

4 Sets of,

DB Bench Press x 12

Rest 30s

Seated Row x 12

Rest 30s

C. Vanity Work Superset 

3 Sets of,

EZ Preacher Bar Curls x 12

Rest 30s

BW Skull Crushers x MAX

Rest 60s

Day 95

A. Strength

EMOM x 14 Minutes:

Odd: 3 Rep Deadlift

Even: 3 Muscle Ups (6 Pull ups + 6 Dips)

B. Accessory Work (Superset)

Four sets of,

DB Bench Press x 12

Barbell Row (Underhand Grip) x 12

C. Vanity Work (Superset)

Three sets of,

Hammer Curls x 12

Med Ball Push-Ups x 15

Day 91

A. Max Effort Movement

Strict Chin up (3 x MAX reps)

B. Horizontal Push/Pull Superset

DB Single Arm Bench Press (4 x 12-15)

Rest 30s

Underhand Grip Seated Row (4 x 12)

Rest 30s

C. Accessory Work

Incline DB Squeeze Press (3 x 10)

Rest 30s

Decline DB Pull Over (3 x 10)

Rest 30s

D. Vanity Work

Close Grip Preacher Curls (3 x 8-12)

Day 89

A. Bench

DB Single Arm Bench Press (4 x 10)

B. Vertical Pulling/ Rear Delt Superset

Neutral Grip Lat Pull-Down (4 x 12)
Rest 30s
TRX Scarecrow (4 x 12)
Rest 30s

C. Medial Delts

Strict Press (4 x 10)

D. Shrug

Overhead Barbell Shrug (3 x 12)

E. Vanity Work

TRX Bicep Curl (4 x 12)
TRX Skull Crusher (4 x 12)

Day 75

A. Squat

1 Pause Front squat + 1 Regular Front Squat - Work up to a heavy set 

B. Bench

DB Bench Press (4 x 12-15)

C. Horizontal Pull/Rear Delt Superset

4 sets of,

Neutral Grip Lat Pull-Down x 8-12
TRX Scarecrow x 8-12

D. Medial Delts

4 sets of,

L-Seated DB Press x 8-12

E. Traps/Arms Tri-set

DB Shrugs x 25
Barbell Curls x 8-12
Straight Bar Push-Downs x 15-25

Day 46

A. Squat

Front Squat – Work up to a heavy single

B. Superset

Single Arm DB Bench Press (4 x 8, across)

Rest 30s

Pendlay Row (4 x 8, across)

Rest 60s

C. Metcon (Distance)

20 Rounds of: 

Tabata Row 

Day 37

A. Squat Complex

2 Front Squat + 2 Back Squat

B. Bench

DB Bench Press (4 x 10)

Rest 90-120 seconds between sets. 

Go as heavy as possible.

Last set is a drop set, perform Max Reps with your weight, drop, hit Max Reps with about 70% of your starting weight, then perform Max Reps with about 50% of your starting weight.

C. Vanity Work

Superset: 3 Sets of

Seated Incline DB Curls x 12

rest 30s

Rope Cable Push-Downs x 15

rest 30s

Day 23

A. 5 Rounds NOT for time of:

500-400-300-200-100m Row
5 Bench Press (225/135)
10 Bent Over Row (155/95)
15 Weighted AbMat Sit-Ups

B. Three sets of,

DB Bench Press x 8-10

Rest 30s

Seated Row x 12

Rest 60s

C. Three Sets of,

DB Floor Press x 20

Rest 30s

Band Pull Aparts x 20

Rest 60s

Day 8

A.) Bench

Bench Press (4x2,4x3) @ 80%

B.) MetCon (AMRAP) x 12 minutes,

10 DB Bench Press (60/40)
30 Double Unders

C.) Accessory Work

10-1
Strict Ring Dips
Ring Rows (Feet on box)

D.) Tabata

Hand Release Push-Ups

Day 186

A.) Four sets, not for time of:

DB Bench Press x 10

Pendlay Row x 10 (demo)
Push-ups x 10
Side Elbow Plank Crunches x 10 (each side)

B.) MetCon (AMRAP) x 8 minutes

10 Burpees 

10 KBS (70/53)

2 minute rest into:

MetCon (AMRAP) x 5 minutes

30 Double Unders

10 KB SDLHP (70/53)

Day 179

A.) Bench Press (4-4-4-4)

Warm-up as needed. Rest 2-3 minutes between sets.

75% x 4
80% x 4
80% x 4
80% x 4

B.) DB Bench Press (2 x max)

1 x 15-20 reps – leave one or two in the tank.

1 x Max reps – go to failure.

C.) Single Arm DB Rows (10,9,8,7,6...1) 

(Each side, no rest)

D.) Superset: 4 sets of,

Neutral Grip Lat Pull-Down x 10

TRX Scarecrow x 12

E.) Core: 3 sets of,

Barbell Rollouts x 12

MB Slams x 20

Cross Body Mountain Climbers x 40 (20 per/side)

Day 162

A.) Every two minutes, for 10 minutes (5 sets):

Front Squat (5-5-3-2-2)

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Immediately followed by…

B.) Every two minutes, for 6 minutes (3 sets):

Back Squat x 10 reps (Add 10lbs to last week)

C.) Four Sets of:

DB Bench Press x 6
-Rest 30s

DB Single Arm Row x 10
-Rest 60s

D.) Four Sets of:

Weighted Stationary Dips x 6

-Rest 30s
Strict Pull-Ups x MAX

-Rest 60s

Day 136

A.) Max Effort Exercise - work up to a max set of 3-5 reps:

Bench Press

B.) Supplemental Exercise – perform 2 sets of max reps 

(Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).

DB Flat Bench Press 

C.) Horizontal pulling / Rear delt superset - 

(Perform 3-4 supersets of 8-12 reps of each exercise.)

Seated cable rows x 8-12

- rest 30 seconds

Face pulls x 12

-rest 30 seconds

D.) Joe D's "3-6-12" Badass Biceps Builder

1.) Eccentric Chin-ups (close, underhand grip): 3 reps, 10sec. each lowering

2.) 1½ rep Incline Dumbell Curls: 6 reps

3.) Band Curls: 12 reps

- Rest 10-15s between each exercise. 

- Rest 3 minutes between each tri-set.
- Repeat for (3) tri-sets.

- DEMO

Day 133

A.) Squats

3×3 Pause Front Squats, hold the bottom position for 10 seconds

B.) “The Big Clean Complex”

6 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

C.) Five sets of:

DB Bench Press x 5

- rest 30s

DB One Arm Row x 10

- rest 60s

Day 121

A.) Chin-Up 

Take 8-10 sets to work up to 3RM

B.) Chin-Up x MAX (BW)

1 set for max reps with your bodyweight

C.) Four sets, not for time:

DB Bench Press x 10

Seated Row x 10

Knee Tucks to Hollow Body Hold x 15

D.) For Time:

500m row then

Five Rounds of:

5 Pull-ups

10 Push-ups

15 Air Squats

Finish with 400m run.

Day 91

A.) Pull

Weighted Chin-Up (Work up to 2RM)

B.) Max Rep Test

Chin Up x MAX reps @ BW

C.) Five sets of:

DB Bench Press x 5, across
Rest 30 seconds
DB One Arm Row x 10, across
Rest 60 seconds

D.) Conditioning (Demo)

EMOM x 20 Minutes

Even: Calorie Row (20/15)
Odd: 10 Alternating DB Snatches (70/50)

Day 81

Strength

A.) Clean Complex

Hip Clean + 2 Hang Clean + Split Jerk

- Work up to today's heavy set

B.) Every 30 seconds x 4 min: 

Hip Clean into Thruster @ 70% of max Clean & Jerk

Superset

C.) Five sets of:

DB Bench Press×6 (across)

rest 60 seconds

Barbell Pendlay Row x 8 (across)

rest 90 seconds

Conditioning

D.) For Time,

10-9-8-7-6-5-4-3-2-1

Strict Press (95/65) *No rack*

Strict Pull-up