POWER PHASE 6! MAX OUT

Chest/Tricep/Light upper back

Seated rows: 4×10 (warm up)

 

Flat bench Barbell:

3-2-1 PROGRESSION

Roughly: 4 sets of 3, 2 sets of 2, 3 sets of 1 working up to a sub max ALL WORKING SET

-Rest between sets: As much time as needed to recover

 

Close Grip Bench press with chains:

3×6 Touch and go rep

-90 second rest between sets.

 

Flat bench D bell:

10×10 HEAVY AS POSSIBLE

-90 second rest between sets

 

EZ BAR Skull Crushers:

4×8

-90 second rest between sets

 

V bar push downs:

4×20

-1 min rest between sets

 

Reverse grip Straight bar push downs:

4×10

-1 min rest between sets

 

Rope push downs:

2xFAILUE

30 second rest between sets

 

 

 

 On this phase, you will be Deadlifting heavy every other WEEK. Week 4 working up to a MAX. The opposite weeks Which will be week 1 and 3 you will be Speed deadlifting and SPEED BOX SQUATTING Using accommodated resistance at 75% of you 1 rep weight. This includes the free weight plus bands/ chains.

IF YOU DEADLIFT SUMO, you will deadlift SUMO on weeks 2 and 4. Weeks 1 and 3 you will Deadlift CONVENTIONAL.

 IF YOU DEADLIFT CONVENTIONAL, you will speed deadlift CONVENTIONAL on weeks 1 and 3 also.

 

High bar speed squats on 14’’ box WITH BANDS 75% (If you have a SS bar USE IT in place on straight bar)

6×3

-90 second rest between sets

 

Conventional Speed Deadlift:

5×2 WITH BANDS

-60 second rest between sets

BOX JUMPS: (These are to be done with a weight vest or dumbbells if possible. Pick a box height that is relatively “Easy” using NO WEIGHT then add weight. Focus on explosiveness off of the ground.)

4×5

-60 second rest between sets

 

Top End Conventional Deadlifts:

4×20 USING 30% of your 1rm

-60 second rest between sets

 

GHD:

5×10 ADD WEIGHT AS NEEDED

-90 second rest between sets

 

Leg curl machine:

6×10

-60 second rest between sets

 

 

 

Shoulders/ back

 

Seated Barbell press BEHIND HEAD: GO to ear lobes

2×8

2×6

-90 second rest between sets

 

Front Raises:

3×15

1×10

-60 second rest between sets

 

Upright rows<> Shrugs:

4×10

-60 second rest between sets

 

Double underhand seated rows:

4×12

4×8

-60 second rest between sets

 

1 arm Dumbbell rows:

3×12

2×6

-60 second rest between sets

 

Face Pulls with Rope:

3×20

2×15

-60 second rest between sets

 

 

 

 

 

 

 

Dynamic bench:

 

Seated rows:

5×10

 

Floor press:

3×5

1×3

ALL WORKING SETS

-As much rest between sets as needed

 

Incline D bell:

6×10

-60 second rest between sets

 

Weighted Dips:

100 TOTAL REPS (NO MORE THEN 15 PER SET!)

-90 second rest between sets

 

Reverse Grip Straight bar push downs:

5×10

-60 second rest between sets

 

Rope push downs:

3xFAILURE

-60 second rest between sets

 

 

Back/Bicep/Shoulders

Pull ups:

5×10 ADD WEIGHT AS NEEDED:

-As much rest between sets as needed

 

1 arm ISO pull downs:

3×15

1×10

-60 second rest between sets

 

Pull downs behind head

3×20

2×8

-60 second rest between sets

 

Straight bar curls:

3×10

1×8

-60 second rest between sets

 

Preacher curls:

2×20

1×12

1×6

 

Machine burn out: (Use any favorite bicep pull machine to burn out)

3xAMRAP

-60 second rest between sets

 

-60 second rest between sets

  IF YOU WEAR WRAPS, USE WRAPS ON WORKING SETS WITH AN- ** mark beside the working sets

 

Squat: ALL WORKING SETS IN WRAPS

3×5**

1×3**

-As much time needed between sets to recover

 

Front Squats: NO WRAPS

3×5 Heavy as possible

-As much time needed between sets to recover

 

Box jumps: Weighted

4×5

-60 second rest between sets

 

Bulgarian split squats< Super set > Leg extension:

4×15 EACH

-60 second rest between sets

Chest/Tricep/Light upper back

Seated rows: 4×10 (warm up)

 

Flat bench Barbell:

3-2-1 PROGRESSION

Roughly: 3 sets of 3, 1 sets of 2, 3 sets of 1 working up to a sub max ALL WORKING SETS!

-Rest between sets: As much time as needed to recover

 

Close Grip Bench press with chains:

3×4 Touch and go rep

-90 second rest between sets.

 

Flat bench D bell:

10×8 HEAVY AS POSSIBLE

-90 second rest between sets

 

JM PRESS:

4×8

-90 second rest between sets

 

OH Tricep Part ways:

4×10

-1 min rest between sets

 

 

V bar push downs:

4×15

-1 min rest between sets

 

Rope push downs:

2xFAILUE

30 second rest between sets

 

 

 

 

Tuesday:

 On this phase, you will be Deadlifting heavy every other WEEK. Week 4 working up to a MAX. The opposite weeks Which will be week 1 and 3 you will be Speed deadlifting and SPEED BOX SQUATTING Using accommodated resistance at 75% of you 1 rep weight. This includes the free weight plus bands/ chains.

IF YOU DEADLIFT SUMO, you will deadlift SUMO on weeks 2 and 4. Weeks 1 and 3 you will Deadlift CONVENTIONAL.

 IF YOU DEADLIFT CONVENTIONAL, you will speed deadlift CONVENTIONAL on weeks 1 and 3 also.

 

DEADLIFT: In your strongest stance:

1 set of 6 (Working set must be heavy)

1 set of 4 (working set must be heavy)

1 set of 2 (Working set must be heavy)

-As much time is needed between sets to recover

 

Goodmorinings:

4×6  (These should be working sets HEAVY but not EXTREMLY heavy work on sitting back- forcing the weight into your HAMSTRINGS)

-As much rest between sets as needed

 

BOX JUMPS: (These are to be done with a weight vest or dumbbells if possible. Pick a box height that is relatively “Easy” using NO WEIGHT then add weight. Focus on explosiveness off of the ground.)

4×5

-60 second rest between sets

 

45 degree back extension holds: (Using weight, bar loaded, or holding a plate)

4×5 holding for 5 seconds each rep

-60 second rest between sets

 

GHD:

5×10 ADD WEIGHT AS NEEDED

-90 second rest between sets

 

Leg curl machine:

6×10

-60 second rest between sets

 

 

 

Shoulders/ back

 

Seated Barbell press:

2×8

2×6

-90 second rest between sets

 

Barbell upright rows:

3×12

3×8

-60 second rest between sets

 

Side Raises< superset> Shrugs:

4×10

-60 second rest between sets

 

Chest supported rows:

4×10

4×6

-60 second rest between sets

 

1 arm Dumbbell rows:

3×10

2×6

-60 second rest between sets

 

Bent over back fly’s with dumbbell:

3×15

2×10

-60 second rest between sets

 

 

 

Dynamic bench:

 

Seated rows:

5×10

 

Floor press CLOSE GRIP:

3×5

1×3

ALL WORKING SETS

-As much rest between sets as needed

 

Incline Barbell:

2×8

2×6

-90 second rest between sets

 

Weighted Dips:

100 TOTAL REPS (NO MORE THEN 15 PER SET!)

-90 second rest between sets

 

V bar push downs:

6×12

-60 second rest between sets

 

Rope push downs:

3xFAILURE

-60 second rest between sets

 

 

 

 

Back/Bicep/Shoulders

Pull ups Double underhand:

5×10 ADD WEIGHT AS NEEDED:

-As much rest between sets as needed

 

Pull downs behind head

3×20

2×8

-60 second rest between sets

 

1 arm seated rows:

3×15

2×10

-60 second rest between sets

 

Straight bar curls ON PREACHER BENCH:

3×10

1×8

-60 second rest between sets

 

Alternating Dumbbell curls on incline bench:

4×10 EACH ARM

 

Machine burn out: (Use any favorite bicep pull machine to burn out)

3xAMRAP

-60 second rest between sets

 

 

 

 

IF YOU WEAR WRAPS, USE WRAPS ON WORKING SETS WITH AN- ** mark beside the working sets

 

Squat: ALL WORKING SETS IN WRAPS

2×5**

2×3**

-As much time needed between sets to recover

 

Front Squats: NO WRAPS

3×5 Heavy as possible

-As much time needed between sets to recover

 

Box jumps: Weighted

4×5

-60 second rest between sets

 

Bulgarian split squats< Super set > Leg curls:

4×12 EACH

 

Belt marches:

3×2 mins

Chest/Tricep/Light upper back

Seated rows: 4×10 (warm up)

 

Flat bench Barbell:

3-2-1 PROGRESSION

Roughly: 2 sets of 3, 1 sets of 2, 3 sets of 1 working up to a sub max ALL WORKING SETS!

-Rest between sets: As much time as needed to recover

 

Close Grip Bench press:

3×4 Touch and go rep

-90 second rest between sets.

 

Flat bench D bell:

10×6 HEAVY AS POSSIBLE

-90 second rest between sets

 

JM PRESS:

4×8

-90 second rest between sets

 

Skull crushers with EZ Bar:

2×12

2×8

 

OH Extensions with EZ Bar:

3×10

-1 min rest between sets

 

Rope push downs:

2xFAILUE

30 second rest between sets

 

 

 

On this phase, you will be Deadlifting heavy every other WEEK. Week 4 working up to a MAX. The opposite weeks Which will be week 1 and 3 you will be Speed deadlifting and SPEED BOX SQUATTING Using accommodated resistance at 75% of you 1 rep weight. This includes the free weight plus bands/ chains.

IF YOU DEADLIFT SUMO, you will deadlift SUMO on weeks 2 and 4. Weeks 1 and 3 you will Deadlift CONVENTIONAL.

 IF YOU DEADLIFT CONVENTIONAL, you will speed deadlift CONVENTIONAL on weeks 1 and 3 also.

 

High bar speed squats on 12’’ box WITH BANDS 75% (If you have a SS bar USE IT in place on straight bar)

6×3

-90 second rest between sets

 

Conventional Speed Deadlift:

5×2  NO BANDS 75% 1 rm

-60 second rest between sets

 

BOX JUMPS: (These are to be done with a weight vest or dumbbells if possible. Pick a box height that is relatively “Easy” using NO WEIGHT then add weight. Focus on explosiveness off of the ground.)

4×5

-60 second rest between sets

 

Top End Conventional Deadlifts:

4×20 USING 30% of your 1rm

-60 second rest between sets

 

Leg curl machine:

8×10

-60 second rest between sets

 

Belt marches:

3×2 mins

 

 

Shoulders/ back

 Seated Barbell press behind head:

2×6

2×4

-90 second rest between sets

 

Front raises < super set > Side raises:

4×12 EACH

-60 second rest between sets

 

Side Raises< superset> Shrugs:

4×10  EACH

-60 second rest between sets

 

Seated rows:

6×10

-60 second rest between sets

 

 

1 arm Dumbbell rows:

3×8

2×6

-60 second rest between sets

 

Face pulls with rope:

3×15

2×10

-60 second rest between sets

 

 

 

 

Dynamic bench:

 

Seated rows:

5×10

 

Close grip floor press:

3×4

1×2

ALL WORKING SETS

-As much rest between sets as needed

 

Incline Barbell Close grip:

2×6

2×4

-90 second rest between sets

 

Weighted Dips:

100 TOTAL REPS (NO MORE THEN 15 PER SET!)

-90 second rest between sets

 

EZ bar skull crushers:

3×12

2×8

-60 second rest between sets

 

Reverse grip straight bar push downs:

3×15

 

Rope push downs:

3xFAILURE

-60 second rest between sets

 

 

 

Back/Bicep/Shoulders

Pull ups:

5×10 ADD WEIGHT AS NEEDED:

-As much rest between sets as needed

 

Pull downs Double underhand

6×10

-60 second rest between sets

 

Seated rows:

3×10

2×6

-60 second rest between sets

 

Straight bar curls:

3×10

1×8

-60 second rest between sets

 

Alternating Dumbbell curls on incline bench:

4×10 EACH ARM

 

Machine burn out: (Use any favorite bicep pull machine to burn out)

3xAMRAP

-60 second rest between sets

 

 

 

Saturday:  IF YOU WEAR WRAPS, USE WRAPS ON WORKING SETS WITH AN- ** mark beside the working sets

 

Squat: ALL WORKING SETS IN WRAPS

3-2-1 Progression WORK UP TO A SUB MAX NEXT WEEK WE WILL HIT A MAX REP!

SO LEAVE ATLEAST 1 IN THE TANK!

-As much time needed between sets to recover

 

Front Squats: NO WRAPS

3×5 Heavy as possible

-As much time needed between sets to recover

 

Box jumps: Weighted

4×5

-60 second rest between sets

 

GHD:

4×10

-90 second rest between sets

 

Bulgarian split squats< Super set > Leg curls:

4×15 EACH

 

Belt marches:

3×2 mins

Chest/Tricep/Light upper back

Seated rows: 4×10 (warm up)

 

Flat bench Barbell:

Work up to a 1 rep max: Keep sets and reps LOW!

SET A PR!

-Rest between sets: As much time as needed to recover

 

 

Flat bench D bell:

8×6  HEAVY AS POSSIBLE

-90 second rest between sets

 

Standing fly’s:

3×15

-1 min rest between sets

 

 

V bar push downs:

6×15

-1 min rest between sets

 

Rope push downs:

2xFAILUE

30 second rest between sets

 

 

 

 

 On this phase, you will be Deadlifting heavy every other WEEK. Week 4 working up to a MAX. The opposite weeks Which will be week 1 and 3 you will be Speed deadlifting and SPEED BOX SQUATTING Using accommodated resistance at 75% of you 1 rep weight. This includes the free weight plus bands/ chains.

IF YOU DEADLIFT SUMO, you will deadlift SUMO on weeks 2 and 4. Weeks 1 and 3 you will Deadlift CONVENTIONAL.

 IF YOU DEADLIFT CONVENTIONAL, you will speed deadlift CONVENTIONAL on weeks 1 and 3 also.

 

DEADLIFT: In your strongest stance:

Work up to a 1 rep max! Keep sets and reps low!

SET A PR!

-As much rest between sets as needed

 

 

45 degree back extension:

3×15

-60 second rest between sets

 

 

Leg curl machine:

6×10

-60 second rest between sets

 

This day will be short due to maxing out- go home eat and get ready to max out squats on Saturday

 

 

 

Shoulders/ back

 

Barbell upright rows:

2×12

3×8

-60 second rest between sets

 

Side Raises< superset> Shrugs:

4×10

-60 second rest between sets

 

Chest supported rows:

3×10

2×6

-60 second rest between sets

 

Bent over back fly’s with dumbbell:

3×15

2×10

-60 second rest between sets

 

Keeping the intensity/ overall work volume lower this week due to max outs.

 

 

 

 

 

 

 

Dynamic bench:

 

Seated rows:

5×10

 

Flat bench barbell:

3×10

1×6

-As much time as needed between sets

 

Dumbbell fly’s On Flat bench:

4×15

-60 second break between sets

 

Cable cross overs:

4×10

-60 seconds between sets

 

V bar push downs:

6×12

-60 second rest between sets

 

Rope push downs:

3xFAILURE

-60 second rest between sets

 

 

Back/Bicep/Shoulders

 

Pull downs:

3×15

2×8

-60 second rest between sets

 

Pull downs behind head:

4×15

 

1 arm seated rows:

3×15

2×10

-60 second rest between sets

 

 

 

Straight bar curls ON PREACHER BENCH:

3×10

1×8

-60 second rest between sets

 

Alternating Dumbbell curls on incline bench:

4×10 EACH ARM

 

Machine burn out: (Use any favorite bicep pull machine to burn out)

3xAMRAP

-60 second rest between sets

 

 

 

 

Saturday:  IF YOU WEAR WRAPS, USE WRAPS ON WORKING SETS WITH AN- ** mark beside the working sets

 

Squat: ALL WORKING SETS IN WRAPS

WORK UP TO A 1 REP MAX!

Keep sets and reps LOW!

SET A PR

 

Leg extensions:

4×25

 

Bulgarian split squats< Super set > Leg curls:

4×12 EACH

 

Belt marches:

3×2 mins