Bronze Level MashJacked Powerbuilding 3-Day Program

[memb_contact fields=”FirstName”]!

Here’s the current week of your MashJacked program.
(If you have any questions about any of the details of this program, email coaching@mashelite.com)

[memb_has_any_tag tagid=”Week25,Week26,Week27,Week28″]

Week 25

Day 1

Back Squat: 90% of 3RM for 2×3
Barbell Lunges: 3×10
superset
Wide Good Mornings: 3×10
Pull-ups: 3×10
superset
Dips: 3×10
Woodchoppers (band or cable): 10-20 reps x 3-4 sets (start at lower end and build in reps/sets/weight each week)

Day 2

Front Squat: 90% of 3RM for 2×3  no pauses
Bench Press: 90% of 5RM for 2×5
Military Press: 90% of 5RM for 2×5
Tri-Delts: 3×10
superset
Barbell Shrugs (HEAVY): 3×10
Banded Pushdowns: 3×15
superset
Banded Face Pulls: 3×15

Day 3

Deadlifts: 90% of 5RM for 2×5
Single Leg RDLs: 3×8 each leg
superset
Rear Leg Elevated Split Squats: 3×15 each leg
Side Plank with Banded Row: 3×20 seconds each side
superset
Pavloff Presses: 3×10 each side
Barbell Ab Rollouts: 3×10
Unilateral Farmer Carry: 3×20 yards each
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week24,Week25,Week26,Week27″]

Week 24

Day 1

Back Squat: 3RM, then -5% for 3 and 10% for 3
Barbell Lunges: 5×10
superset
Wide Good Mornings: 5×10
Pull-ups: 5×10
superset
Dips: 5×10
Woodchoppers (band or cable): 10-20 reps x 3-4 sets (start at lower end and build in reps/sets/weight each week)

Day 2

Front Squat: 3RM with first rep paused 5 seconds, then -10% for 2×3 (no pauses)
Bench: 5RM, then -20% for max reps
Military Press: 5RM, then -20% for max reps
Tri-Delts: 5×10
superset
Barbell Shrugs (HEAVY): 5×10
Banded Pushdowns: 5×15
superset
Banded Face Pulls: 5×15

Day 3

Deadlifts: 5RM, then -15% for 3×5
Single Leg RDLs: 5×8 each leg
superset
Rear Leg Elevated Split Squats: 5×15 each leg
Side Plank with Banded Row: 5×20 seconds each side
superset
Pavloff Presses: 5×10 each side
Barbell Ab Rollouts: 5×10
Unilateral Farmer Carry: 3×20 yards each
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week23,Week24,Week25,Week26″]

Week 23

Day 1

Back Squat: 3RM, then -5% for 3 and 10% for 3
Barbell Lunges: 4×10
superset
Wide Good Mornings: 4×10
Pull-ups: 4×10
superset
Dips: 4×10
Woodchoppers (band or cable): 10-20 reps x 3-4 sets (start at lower end and build in reps/sets/weight each week)

Day 2

Front Squat: 3RM with first rep paused 5 seconds, then -10% for 2×3 (no pauses)
Bench: 5RM, then -20% for max reps
Military Press: 5RM, then -20% for max reps
Tri-Delts: 4×10
superset
Barbell Shrugs (HEAVY): 4×10
Banded Pushdowns: 4×15
superset
Banded Face Pulls: 4×15

Day 3

Deadlifts: 5RM, then -15% for 3×5
Single Leg RDLs: 4×8 each leg
superset
Rear Leg Elevated Split Squats: 4×15 each leg
Side Plank with Banded Row: 4×20 seconds each side
superset
Pavloff Presses: 4×10 each side
Barbell Ab Rollouts: 4×10
Unilateral Farmer Carry: 3×20 yards each
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week22,Week23,Week24,Week25″]

Week 22

Day 1

Back Squat: 3RM, then -5% for 3 and 10% for 3
Barbell Lunges: 3×10
superset
Wide Good Mornings: 3×10
Pull-ups: 3×10
superset
Dips: 3×10
Woodchoppers (band or cable): 10-20 reps x 3-4 sets (start at lower end and build in reps/sets/weight each week)

Day 2

Front Squat: 3RM with first rep paused 5 seconds, then -10% for 2×3 (no pauses)
Bench: 5RM, then -20% for max reps
Military Press: 5RM, then -20% for max reps
Tri-Delts: 3×10
superset
Barbell Shrugs (HEAVY): 3×10
Banded Pushdowns: 3×15
superset
Banded Face Pulls: 3×15

Day 3

Deadlifts: 5RM, then -15% for 3×5
Single Leg RDLs: 3×8 each leg
superset
Rear Leg Elevated Split Squats: 3×15 each leg
Side Plank with Banded Row: 3×20 seconds each side
superset
Pavloff Presses: 3×10 each side
Barbell Ab Rollouts: 3×10
Unilateral Farmer Carry: 3×20 yards each
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week21,Week22,Week23,Week24″]

Week 21

Day 1

Back Squat: 5RM, then 2 sets of 90% for 5
Goodmornings: 5 sets of 10 reps
Heavy DB Lunges: 5 sets of 10 each leg
Hamstring Curls: 5 sets of 10
Sit ups: 20 superset with pull-ups: 10 x 3

Day 2

Bench: 5RM, then 2 sets of 90% for 5
Military Press: 5RM, then 2 sets of 90% for 5
DB Incline Bench: 10 superset with DB around the worlds: 10 x 3
Lying DB triceps extension: 10 superset with Dips: 10 x 3
BB Curls: 10 superset with chin ups: 10 x 3
DB Front Raises superset with DB lateral raises superset with Delt raises for 10 x 3 superset with kb shrugs 10 pause at top x 3

Day 3

Deadlift: 5RM, then 90% for three sets of 5
Pendlay rows: 15 superset with RDLs for 15 x 3
Single arm DB rows: 15 superset with band or cable rows: 15 x 3
Plank rows: 20 each side superset with band pull aparts: 10 superset with pull-ups: 5 pause at top and lower slowly x 3 sets
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week20,Week21,Week22,Week23″]

Week 20

Day 1

Back Squat: 5RM, then 2 sets of 90% for 5
Goodmornings: 5 sets of 10 reps
Heavy DB Lunges: 5 sets of 10 each leg
Hamstring Curls: 5 sets of 10
Sit ups: 20 superset with pull-ups: 10 x 3

Day 2

Bench: 5RM, then 2 sets of 90% for 5
Military Press: 5RM, then 2 sets of 90% for 5
DB Incline Bench: 10 superset with DB around the worlds: 10 x 3
Lying DB triceps extension: 10 superset with Dips: 10 x 3
BB Curls: 10 superset with chin ups: 10 x 3
DB Front Raises superset with DB lateral raises superset with Delt raises for 10 x 3 superset with kb shrugs 10 pause at top x 3

Day 3

Deadlift: 5RM, then 90% for three sets of 5
Pendlay rows: 15 superset with RDLs for 15 x 3
Single arm DB rows: 15 superset with band or cable rows: 15 x 3
Plank rows: 20 each side superset with band pull aparts: 10 superset with pull-ups: 5 pause at top and lower slowly x 3 sets
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week19,Week20,Week21,Week22″]

Week 19

Day 1

Back Squat: 5RM, then 2 sets of 90% for 5
Goodmornings: 5 sets of 10 reps
Heavy DB Lunges: 5 sets of 10 each leg
Hamstring Curls: 5 sets of 10
Sit ups: 20 superset with pull-ups: 10 x 3

Day 2

Bench: 5RM, then 2 sets of 90% for 5
Military Press: 5RM, then 2 sets of 90% for 5
DB Incline Bench: 10 superset with DB around the worlds: 10 x 3
Lying DB triceps extension: 10 superset with Dips: 10 x 3
BB Curls: 10 superset with chin ups: 10 x 3
DB Front Raises superset with DB lateral raises superset with Delt raises for 10 x 3 superset with kb shrugs 10 pause at top x 3

Day 3

Deadlift: 5RM, then 90% for three sets of 5
Pendlay rows: 15 superset with RDLs for 15 x 3
Single arm DB rows: 15 superset with band or cable rows: 15 x 3
Plank rows: 20 each side superset with band pull aparts: 10 superset with pull-ups: 5 pause at top and lower slowly x 3 sets
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week18,Week19,Week20,Week21″]

Week 18

Day 1

Back Squat: 5RM, then 90% for 5
Heavy DB lunges: 10 each superset with Goodmorings: 10 x 3
Sit ups: 20 superset with pull-ups: 5 x 3

Day 2

Bench: 5RM, then 80% amrap
Military Press: 5RM, 80% amrap
DB Incline Bench: 10 superset with DB around the worlds: 10 x 3
Lying DB triceps extension: 10 superset with Dips: 10 x 3
BB Curls: 10 superset with chin ups: 10 x 3
DB Front Raises superset with DB lateral raises superset with Delt raises for 10 x 3 superset with kb shrugs 10 pause at top x 3

Day 3

Deadlift: 5RM, then 90% for 5 x 3
Pendlay rows: 10 superset with RDLs for 10 x 3
Single arm DB rows: 10 superset with band or cable rows: 10 x 3
Plank rows: 20 each side superset with band pull aparts: 10 superset with pull-ups: 5 pause at top and lower slowly x 3 sets
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week17,Week18,Week19,Week20″]

Week 17

Day 1

Back Squat: 5RM, then 90% for 5
Heavy DB lunges: 10 each superset with Goodmorings: 10 x 3
Sit ups: 20 superset with pull-ups: 5 x 3

Day 2

Bench: 5RM, then 80% amrap
Military Press: 5RM, 80% amrap
DB Incline Bench: 10 superset with DB around the worlds: 10 x 3
Lying DB triceps extension: 10 superset with Dips: 10 x 3
BB Curls: 10 superset with chin ups: 10 x 3
DB Front Raises superset with DB lateral raises superset with Delt raises for 10 x 3 superset with kb shrugs 10 pause at top x 3

Day 3

Deadlift: 5RM, then 90% for 5 x 3
Pendlay rows: 10 superset with RDLs for 10 x 3
Single arm DB rows: 10 superset with band or cable rows: 10 x 3
Plank rows: 20 each side superset with band pull aparts: 10 superset with pull-ups: 5 pause at top and lower slowly x 3 sets
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week16,Week17,Week18,Week19″]

Week 16

Day 1

Back Squat: 5RM, then 90% for 5
Heavy DB lunges: 10 each superset with Goodmorings: 10 x 3
Sit ups: 20 superset with pull-ups: 5 x 3

Day 2

Bench: 5RM, then 80% amrap
Military Press: 5RM, 80% amrap
DB Incline Bench: 10 superset with DB around the worlds: 10 x 3
Lying DB triceps extension: 10 superset with Dips: 10 x 3
BB Curls: 10 superset with chin ups: 10 x 3
DB Front Raises superset with DB lateral raises superset with Delt raises for 10 x 3 superset with kb shrugs 10 pause at top x 3

Day 3

Deadlift: 5RM, then 90% for 5 x 3
Pendlay rows: 10 superset with RDLs for 10 x 3
Single arm DB rows: 10 superset with band or cable rows: 10 x 3
Plank rows: 20 each side superset with band pull aparts: 10 superset with pull-ups: 5 pause at top and lower slowly x 3 sets
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week15,Week16,Week17,Week18″]

Week 15

Day 1

Back squat: 10RM
Single leg squats: 5 x 15
Calf raises: 5 x 15
Kettlebell single leg extensions: 3 x 12
RDL’s: 3 x 12 supersetted with good mornings: 3 x 10
Seated calf raises: 5 x 15
Bodyweight rear leg lunges: alternating 10 each leg until you do 100 total lunges.

Day 2

Deadlifts: 10 RM
Weighted pullups: 5 x 12
One arm dumbbell rows: 5 x 12
Band rows: 5 x 12
Bent over rows: 10 wide supersetted with 10 close
Lat pulldowns: 5 x 12
Back hyper extensions: 5 x 12
DB pullovers: 100 reps

Day 3

Incline bench: 10 RM
Bench: 5 x 12
DB flys: 5 x 12
DB incline bench: 5 x 12
DB close grip bench: 5 x 12
Cable or band flys: 100 reps

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week14,Week15,Week16,Week17″]

Week 14

Day 1

Back squat: 10RM
Single leg squats: 5 x 15
Calf raises: 5 x 15
Kettlebell single leg extensions: 3 x 12
RDL’s: 3 x 12 supersetted with good mornings: 3 x 10
Seated calf raises: 5 x 15
Bodyweight rear leg lunges: alternating 10 each leg until you do 100 total lunges.

Day 2

Deadlifts: 10 RM
Weighted pullups: 5 x 12
One arm dumbbell rows: 5 x 12
Band rows: 5 x 12
Bent over rows: 10 wide supersetted with 10 close
Lat pulldowns: 5 x 12
Back hyper extensions: 5 x 12
DB pullovers: 100 reps

Day 3

Incline bench: 10 RM
Bench: 5 x 12
DB flys: 5 x 12
DB incline bench: 5 x 12
DB close grip bench: 5 x 12
Cable or band flys: 100 reps

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week13,Week14,Week15,Week16″]

Week 13

Day 1

Back squat: 10RM
Single leg squats: 5 x 15
Calf raises: 5 x 15
Kettlebell single leg extensions: 3 x 12
RDL’s: 3 x 12 supersetted with good mornings: 3 x 10
Seated calf raises: 5 x 15
Bodyweight rear leg lunges: alternating 10 each leg until you do 100 total lunges.

Day 2

Deadlifts: 10 RM
Weighted pullups: 5 x 12
One arm dumbbell rows: 5 x 12
Band rows: 5 x 12
Bent over rows: 10 wide supersetted with 10 close
Lat pulldowns: 5 x 12
Back hyper extensions: 5 x 12
DB pullovers: 100 reps

Day 3

Incline bench: 10 RM
Bench: 5 x 12
DB flys: 5 x 12
DB incline bench: 5 x 12
DB close grip bench: 5 x 12
Cable or band flys: 100 reps

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week12,Week13,Week14,Week15″]

Week 12

Day 1

Back squat: 40% for 5, 50% for 5, 60% for 5
BB lunges: 10 each leg superset with BB good mornings for 10 x 3 sets
3-minute planks superset with 5 pull-ups x 3 sets

Day 2

Bench press: 40% for 5, 50% for 5, 60% for 5
Military press: 40% for 5, 50% for 5, 60% for 5
DB bench press for 10 superset with DB flies for 10 x 3 sets
Lying triceps extension for 10 superset with bench dips for 10 x 3 sets
BB curls for 10 superset with 10 weighted chin ups x 3 sets
10 DB front raises superset with 10 DB lateral raises superset with 10 DB rear delt raises superset with KB shrugs (pause at top) x 3 sets

Day 3

Deadlift: 40% for 5, 50% for 5, 60% for 5
Pendlay rows for 10 superset with RDLs for 10 x 3 sets
Single arm DB rows for 10 superset with band rows for 10 x 3 sets
Plank rows (normal or side planks with a band row) for 10 each arm superset with band pull-aparts for 10 superset with pull-ups for 5 (pause at top and lower slowly) x 3
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week11,Week12,Week13,Week14″]

Week 11

Day 1

Back squat: 65% for 5, 75% for 3, 85% for near-maximum effort (do at least 1 rep, stop a rep short of failure)
BB lunges: 10 each leg superset with BB good mornings for 10 x 3 sets
3-minute planks superset with 5 pull-ups x 3 sets

Day 2

Bench press: 65% for 5, 75% for 3, 85% for near-maximum effort (do at least 1 rep, stop a rep short of failure)
Military press: 65% for 5, 75% for 3, 85% for near-maximum effort (do at least 1 rep, stop a rep short of failure)
DB bench press for 10 superset with DB flies for 10 x 3 sets
Lying triceps extension for 10 superset with bench dips for 10 x 3 sets
BB curls for 10 superset with 10 weighted chin ups x 3 sets
10 DB front raises superset with 10 DB lateral raises superset with 10 DB rear delt raises superset with KB shrugs (pause at top) x 3 sets

Day 3

Deadlift: 65% for 5, 75% for 3, 85% for near-maximum effort (do at least 1 rep, stop a rep short of failure)
Pendlay rows for 10 superset with RDLs for 10 x 3 sets
Single arm DB rows for 10 superset with band rows for 10 x 3 sets
Plank rows (normal or side planks with a band row) for 10 each arm superset with band pull-aparts for 10 superset with pull-ups for 5 (pause at top and lower slowly) x 3
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week10,Week11,Week12,Week13″]

Week 10

Day 1

Back squat: 60% for 3, 70% for 3, 80% for near-maximum effort (do at least 3 reps, stop a rep short of failure)
BB lunges: 10 each leg superset with BB good mornings for 10 x 3 sets
3-minute planks superset with 5 pull-ups x 3 sets

Day 2

Bench press: 60% for 3, 70% for 3, 80% for near-maximum effort (do at least 3 reps, stop a rep short of failure)
Military press: 60% for 3, 70% for 3, 80% for near-maximum effort (do at least 3 reps, stop a rep short of failure)
DB bench press for 10 superset with DB flies for 10 x 3 sets
Lying triceps extension for 10 superset with bench dips for 10 x 3 sets
BB curls for 10 superset with 10 weighted chin ups x 3 sets
10 DB front raises superset with 10 DB lateral raises superset with 10 DB rear delt raises superset with KB shrugs (pause at top) x 3 sets

Day 3

Deadlift: 60% for 3, 70% for 3, 80% for near-maximum effort (do at least 3 reps, stop a rep short of failure)
Pendlay rows for 10 superset with RDLs for 10 x 3 sets
Single arm DB rows for 10 superset with band rows for 10 x 3 sets
Plank rows (normal or side planks with a band row) for 10 each arm superset with band pull-aparts for 10 superset with pull-ups for 5 (pause at top and lower slowly) x 3
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week9,Week10,Week11,Week12″]

Week 9

Day 1

Back squat: 55% for 5, 65% for 5, 75% for near-maximum effort (do at least 5 reps, stop a rep short of failure)
BB lunges: 10 each leg superset with BB good mornings for 10 x 3 sets
3-minute planks superset with 5 pull-ups x 3 sets

Day 2

Bench press: 55% for 5, 65% for 5, 75% for near-maximum effort (do at least 5 reps, stop a rep short of failure)
Military press: 55% for 5, 65% for 5, 75% for near-maximum effort (do at least 5 reps, stop a rep short of failure)
DB bench press for 10 superset with DB flies for 10 x 3 sets
Lying triceps extension for 10 superset with bench dips for 10 x 3 sets
BB curls for 10 superset with 10 weighted chin ups x 3 sets
10 DB front raises superset with 10 DB lateral raises superset with 10 DB rear delt raises superset with KB shrugs (pause at top) x 3 sets

Day 3

Deadlift: 55% for 5, 65% for 5, 75% for near-maximum effort (do at least 5 reps, stop a rep short of failure)
Pendlay rows for 10 superset with RDLs for 10 x 3 sets
Single arm DB rows for 10 superset with band rows for 10 x 3 sets
Plank rows (normal or side planks with a band row) for 10 each arm superset with band pull-aparts for 10 superset with pull-ups for 5 (pause at top and lower slowly) x 3
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week8,Week9,Week10,Week11″]

Week 8

Day 1

Back squat: 1RM, then 90% for 3
DB walking lunges: 10 each leg superset with BB good mornings for 10 x 3 sets
Weighted situps for 20 superset with 5 pull-ups x 3 sets

Day 2

Bench press: 1RM
Military press: 1RM
DB bench press for 10 superset with DB or cable or band flies for 10 x 3 sets
Lying triceps extension or skull crushers for 10 superset with dips for 10 x 3 sets
BB curls for 10 superset with 10 weighted chin ups x 3 sets
10 DB front raises superset with 10 DB lateral raises superset with 10 DB rear delt raises x 3 sets
10 DB or KB heavy shrugs (pause at top) x 3 sets

Day 3

Deadlift: 1RM
Pendlay rows for 10 superset with RDLs for 10 x 3 sets
Single arm DB rows for 10 superset with band rows for 10 x 3 sets
Plank rows for 10 each side superset with band pull-aparts for 10 superset with wide-grip pull-ups for 5 (pause at top and lower slowly) x 3
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week7,Week8,Week9,Week10″]

Week 7: Deload Week

Day 1

Back squat: 3 sets of 3 at 65%
BB walking lunges: 10 each leg superset with BB good mornings for 10 x 3 sets
Weighted situps for as many reps as possible superset with 5 pull-ups x 3 sets

Day 2

Bench press: 3 x 3 at 65%
Military press: 3 x 3 at 65%
DB bench press for 10 superset with DB flies for 10 x 3 sets
Lying triceps extension for 10 superset with bench dips for 10 x 3 sets
BB curls for 10 superset with 10 weighted chin ups x 3 sets
10 DB front raises superset with 10 DB lateral raises superset with 10 KB shrugs (pause at top) x 3 sets

Day 3

Deadlift: 3 x 3 at 65%
Pendlay rows for 10 superset with RDLs for 10 x 3 sets
Single arm DB rows for 10 superset with band rows for 10 x 3 sets
Plank rows (normal or side planks with a band row) for 10 each arm superset with band pull-aparts for 10 superset with pull-ups for 5 (pause at top and lower slowly) x 3
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week6,Week7,Week8,Week9″]

Week 6

Day 1

Back squat: 3RM, then 90% for 3
BB walking lunges: 10 each leg superset with BB good mornings for 10 x 3 sets
Weighted situps for as many reps as possible superset with 5 pull-ups x 3 sets

Day 2

Bench press: 3RM, then 80% for as many reps as possible
Military press: 3RM, then 80% for as many reps as possible
DB incline bench press for 10 superset with DB around-the-worlds for 10 x 3 sets
Lying DB triceps extension for 10 superset with dips for 10 x 3 sets
BB curls for 10 superset with chin-ups for 10 x 3 sets
10 DB front raises superset with 10 DB lateral raises superset with 10 DB delt raises superset with 10 KB shrugs (pause at top) x 3 sets

Day 3

Deadlift: 3RM, then 90% for 3 sets of 3
Pendlay rows for 10 superset with RDLs for 10 x 3 sets
Single arm DB rows for 10 superset with band rows for 10 x 3 sets
Plank rows for 10 each side superset with band pull-aparts for 10 superset with wide-grip pull-ups for 5 (pause at top and lower slowly) x 3
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week5,Week6,Week7,Week8″]

Week 5

Day 1

Back squat: 3RM, then 90% for 3
DB walking lunges: 10 each leg superset with BB good mornings for 10 x 3 sets
Weighted situps for as many reps as possible superset with 5 pull-ups x 3 sets

Day 2

Bench press: 3RM, then 80% for as many reps as possible
Military press: 3RM, then 80% for as many reps as possible
DB bench press for 10 superset with DB or cable flys for 10 x 3 sets
Lying triceps extension for 10 superset with bench dips or regular dips for 10 x 3 sets
BB curls for 10 superset with DB hammer curls for 10 superset with 10 chin ups x 3 sets
10 DB front raises superset with 10 DB lateral raises superset with 10 DB delt raises superset with 10 DB or KB heavy shrugs (pause at top) x 3 sets

Day 3

Deadlift: 3RM, then 90% for 3 sets of 3
Pendlay rows for 10 superset with RDLs for 10 x 3 sets
Single arm DB rows for 10 superset with band rows for 10 x 3 sets
Plank rows for 10 each side superset with band pull-aparts for 10 superset with wide-grip pull-ups for 5 (pause at top and lower slowly) x 3
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week4,Week5,Week6,Week7″]

Week 4

Day 1

Back squat: 3RM, then 90% for 3
BB lunges: 10 each leg superset with BB good mornings for 10 x 3 sets
Weighted situps for as many reps as possible superset with 5 pull-ups x 3 sets

Day 2

Bench press: 5RM, then 80% for as many reps as possible
Military press: 5RM, then 80% for as many reps as possible
DB incline bench press for 10 superset with DB around-the-worlds for 10 x 3 sets
Lying DB triceps extension for 10 superset with dips for 10 x 3 sets
BB curls for 10 superset with chin-ups for 10 x 3 sets
10 DB front raises superset with 10 DB lateral raises superset with 10 DB delt raises superset with 10 KB shrugs (pause at top) x 3 sets

Day 3

Deadlift: 5RM, then 90% for 3 sets of 5
Pendlay rows for 10 superset with RDLs for 10 x 3 sets
Single arm DB rows for 10 superset with band rows for 10 x 3 sets
Plank rows for 20 each side superset with band pull-aparts for 10 superset with pull-ups for 5 (pause at top and lower slowly) x 3
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week3,Week4,Week5,Week6″]

Week 3

Day 1

Back squat: 5RM, then 90% for 5
BB lunges: 10 each leg superset with good mornings for 10 x 3 sets
20 situps superset with 5 pull-ups x 3 sets

Day 2

Bench press: 5RM, then 80% for as many reps as possible
Military press: 5RM, then 80% for as many reps as possible
DB incline bench press for 10 superset with DB around-the-worlds for 10 x 3 sets
Lying DB triceps extension for 10 superset with dips for 10 x 3 sets
BB curls for 10 superset with chin-ups for 10 x 3 sets
10 DB front raises superset with 10 DB lateral raises superset with 10 DB delt raises superset with 10 KB shrugs (pause at top) x 3 sets

Day 3

Deadlift: 5RM, then 90% for 3 sets of 5
Pendlay rows for 10 superset with RDLs for 10 x 3 sets
Single arm DB rows for 10 superset with band rows for 10 x 3 sets
Plank rows for 20 each side superset with band pull-aparts for 10 superset with pull-ups for 5 (pause at top and lower slowly) x 3
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week2,Week3,Week4,Week5″]

Week 2

Day 1

Back squats: 5RM, then 90% for 5
BB lunges for 10 reps superset with RDLs for 10 reps x 3
Sit-ups for 20 superset with pull-ups for 5 x 3 sets

Day 2

Bench press: 5RM, then 80% for as many as possible
Military press: 5RM, then 80% for as many as possible
DB incline bench press: 10 reps superset with DB flys for 10 x 3 sets
DB behind the neck triceps extensions for 10 superset with bench dips for 10 x 3
BB curls for 10 superset with chin-ups for 10 x 3
Tri-delts for 10 superset with kettlebell shrugs for 10 (pause at top) x 3

Day 3

Deadlift: 5RM, then 90% for 3 sets of 5
Pendlay rows: 10 superset with RDLs for 10 x 3
Single arm DB rows for 10 superset with band or cable rows for 10 x 3
Plank rows for 20 each side superset with band pull-aparts for 10 superset with pull-ups for 5 (pause at top and lower slowly) x 3 sets
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week1,Week2,Week3,Week4″]

Week 1

Day 1

Back squats: 5RM, then 90% for 5
Db lunges for 10 reps superset with good mornings for 10 reps x 3
Prisoner squat jumps for 10 superset with sit-ups for 15 superset with pull-ups for 5 x 3 sets

Day 2

Bench press: 5RM, then 80% for as many as possible
Military press: 5RM, then 80% for as many as possible
DB bench press: 10 reps superset with DB flys for 10 x 3 sets
Rock and rollers for 10 superset with bench dips for 10 x 3
BB curls for 10 superset with chin-ups for 5 x 3
Tri-delts for 10 superset with med ball twist for 30 x 3

Day 3

Deadlift: 5RM, then 90% for 3 sets of 5
Bent over rows: 10 superset with RDLs for 10 x 3
Single arm DB rows for 10 superset with band rows for 10 x 3
Plank rows (normal or side planks with a band row) for 10 each arm superset with band pull-aparts for 10 superset with pull-ups for 5 (pause at top and lower slowly) x 3 sets
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