DENSITY: The Boom Boom Performance Power-Building Method
CONTENTS
1. Accumulation Phase: ............................................... 5
2. Intensification Phase: .............................................. 7
3. Peak Phase (Realization): ......................................... 9
Supplementation. ..................................................... 10
Nutrition.................................................................. 11
Community. ............................................................. 11
The Warm Up Protocol .............................................. 12
Powerbuilding, Phase 1 – Accumulation, Week 1 & 2 ..... 14
Powerbuilding, Phase 1 – Accumulation, Week 3 & 4 ..... 18
Powerbuilding, Phase 2 – Intensification, Week 5 – 8 ..... 23
Powerbuilding, Phase 3 – Peak/Realization, Week 9 – 10 28
A Favor… From You, For Me. ....................................... 33
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DENSITY: The Boom Boom Performance Power-Building Method
Welcome to Density, the Training Program that is designed to help you create
the most powerful and aesthetic body possible. My name is Cody McBroom,
Owner and Head Coach of Boom Boom Performance – the Lifestyle Based
Fitness and Nutrition Online Coaching Platform and Media Company.
This, Density, is the second ever-training program we’ve launched. Many of
you have already purchased and ran through Functional Muscle, the very first
training program we’ve launched. If that’s you, this is the perfect progression
to keep your gains moving forward.
And if you are not a Functional Muscle Trainee, this is still a perfect program for
you – assuming you’re looking to build an impressive physique that not only
looks well defined and athletic, but is actually powerful, strong, and dense
too.
I do not believe in being stuck in one single dogmatic approach. I do not believe
you need to be tied down to training like a bodybuilder or a powerlifter. I do
not believe you must-be a CrossFitter or an Olympic lifter in order to practice
explosive movements.
I believe that an optimal human being can and should perform in multiple
modalities through their training journey. I also believe that’s actually how you
achieve a dense physique (when I think dense, I imagine a profession athlete
or a greek god – someone who has muscle and can show for it too).
Now, that’s not to say there isn’t merit to periodizing to focus strictly or more
so on one specific goal while just maintaining the others. There are times for
that, but when we want to achieve an aesthetic body that is dense to touch,
strong in the gym, and can perform like athlete on the field or court…
There’s a specific way to plan your training, so that you’re optimizing things in
sequence while never fully losing focus or abilities in the other modalities. This has
been known for a long time and practiced by the top strength coaches in the industry.
Which is why in this program there are the following 3 specific phases.
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DENSITY: The Boom Boom Performance Power-Building Method
1. ACCUMULATION PHASE:
This phase is 4 weeks long, split into 2 separate 2-week blocks. The focus
here is very hypertrophy, mass building, focused. Each muscle will be hit
twice a week, which is the minimum amount of frequency to optimize the
anabolic growth signal.
One thing to take note of here is that even though this may be the
minimum frequency for maximizing growth – it’s also, in my opinion, the
most optimal. This is because when we tap into 3 and 4 times a week
per muscle group, it becomes hard to create a lot of volume per session
and although that total weekly volume is the biggest key to muscle –
there’s a lot to say about per session volume as well. This is how we
optimize time under tension, metabolite fatigue (pump training), more
tissue breakdown per stimulus, etc…
So for that reason, during this phase we’ll be sticking to 2x a week per
muscle group while focusing heavily on finding a mind muscle connection
during each and every rep.
The intensity is a bit lower than traditional strength development training,
but the volume is a bit higher to cater to the hypertrophy focus in this
specific phase. You’ll notice more pauses, negatives, specific tempos,
super-sets, higher rep sets, and even some intensification methods within
the sessions.
This phase comes first because:
• We want to build a solid foundation of muscle mass prior to the strengthbuilding phase.
• This phase helps you spend time slowing down, to practice the skill
behind the lifts.
• You cannot master a lift until you can control the lift with your muscles.
• You’ll be strengthening tendons and joints before moving into heavier
loads.
• It will help you build the mind muscle connection, which is HUGE for
longevity in the gym.
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DENSITY: The Boom Boom Performance Power-Building Method
2. INTENSIFICATION PHASE:
This is the second phase, which is also 4 weeks long but this time split into a 3
week intensity progressing block and a 1-week deload block to follow. In this
phase, you’ll notice that the frequency increases even more – this is because
as the intensity drives up, meaning your loads increase, you will not be able to
perform a single body part or half of the body for as long per session. You can
only beat your upper body up with heavy weights for so long before we risk
injury or sacrifice joint integrity!
The main focus for you during this phase is to progress the weights used in
the compound lifts every single week. This will be easy as there are specific
percentages to use per set, taking away the guesswork on how much load
should actually be used in each exercise. If you do not know your 1RM (1 Rep
max), you will not be able to calculate how much weight to use – if that’s you,
use this calculator to determine what that could be.
It’s imperative that you keep a workout log, journal, or use the excel sheet
that comes with this program. If you do not record your weights, we cannot
guarantee that you will progress those weights!
At the end of the 3 weeks, you’ll have progressed weight on your compound
lifts significantly and hopefully the assistant exercises that follow as well. At
this point, it’s been 7 full weeks of pushing hard… time to rest. This is where
the deload week comes into play. During the deload week, you’ll simply be
lowering the intensity on your compound lifts and I would highly suggest that
you drop down 10-20% on all loads used for your assistant exercises as well.
What this is going to do is give your nervous system a break. Heavy loads used
during strength training will tax the nervous system, because strength and
power development is such a neurological thing. But even hypertrophy work
done in a high volume fashion can wear on the nervous system, too. And all of
the above can take its toll on the hormonal system, joints, tendons, skeletal
and muscular tissue, and even your mental well-being.
Training is a stress! We cannot forget that and we need to understand that
every stress needs it’s chance to fully adapt, so we can elicit change and
continue to bring on stress in the future without overloading our system.
I’m explaining this so you do not skip the deload week, because I know there
are trainers, gym rats, and hard headed meat heads out there reading this
thinking, “Pfff… Deload?! Not for me, bro!”
It is for you, if you want the best results. Science proves it and elite coaches
use it, so trust the program – follow the deload. You’ll thank me when the next
phase comes around.
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DENSITY: The Boom Boom Performance Power-Building Method
3. PEAK PHASE (REALIZATION):
This is the phase where we put the peddle to the floor and test what you’re
made of! Or, more like, test what you’ve built during the last 8 weeks.
See, muscle is great and all… but what’s the point if you can’t use it to be
strong and powerful?
Add to that, I’ve seen some really impressive physiques that came to me
because they were stuck and the reason they were stuck, was because they
we’re prioritizing getting stronger. So we tested, built strength, and retested.
What happened? Well, they got stronger. Duh.
But they also busted through a plateau and built more muscle.
Strength is also the absolute best way to maintain muscle mass during a cut,
so even if you’re someone on this program looking to lose fat – this is key for
you as well.
During this phase you will test all 4 compound lifts. Your bench, squat, deadlift,
and overhead press. Each week, you’ll test 2 of these lifts and you will have
1 full week of zero testing between the first and second 2 compounds being
tested. The reason for this is simple, if you did all 4 compounds back to back in
one week… your nervous system would be fried and your numbers would suffer.
We’re here for PR’s. Plain and simple. And because of that, it’s going to be most
optimal to test 2 lifts, an upper and a lower body lift, back to back – then take
about a full week before returning to the other 2 compound lift tests.
All your assistant work will be movement and pump oriented, which serves
the purpose of deloading the nervous system and joints while maintaining the
anabolic signal to keep building and recovering.
And remember, when you’re working up to your 1RM – you need to slow down!
Do not rush your ramp up sets, take your time and focus on perfecting your
technique so you’re truly ready for the lift. Safety is SO important here.
An easy way to ramp up for a max squat or bench, would look as such:
Bar x 15 -> 50% x 6-8 -> 60% x3- 4 -> 70% x 2-3 -> 75% x 2 -> 80% x1
-> 90-100% x1
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DENSITY: The Boom Boom Performance Power-Building Method
SUPPLEMENTATION.
Supplements are the last 10% when it comes to what gets results, if that.
Because training, sleep, and nutrition are the 3 components that need to be
your highest priorities. But because supplements still matter, I’m going to break
down exactly what I’d recommend taking going into this training program.
Vitamin-D – The higher percentage of almost all communities around the
world are low in Vitamin-D, which is a vital vitamin/hormone needed in order to
hormonally function optimally. I suggest 5,000 I.U.’s daily with a fat containing
meal.
Fish Oil – Just like Vitamin-D, most people are deficient or could at least use
more omega-3 fatty acids. For that reason, we recommend supplementing with
2-3g of combined EPA/DHA daily in order to optimize joint, insulin, hormonal,
and metabolic health.
Creatine Monohydrate – Creatine monohydrate is one of the supplements that
has truly stood the test of time, which makes it a cornerstone recommendation
for anyone trying to build muscle, recovery faster, get stronger, and according
to some newer studies even have better cognitive focus. Supplement with 5g
daily.
Caffeine – This is the original pre-workout and is the only ingredient inside
any pre-workout supplement sold in your favorite nutrition store that actually
provides stimulation to fire up your workouts. We suggest taking anywhere
from 100mg to 300mg 30-60 minutes prior to training.
Magnesium – A great nutrient when it comes to getting a full recovery, both
neurologically and physically (muscular). The issue with magnesium is that we
don’t get enough in our typical foods and the types you see on shelves often
don’t give us what we want (just some serious toilet time). We suggest 200400mg of glycinate, malate, citrate, taurate, and threonate.
Zinc – When deficient in Zinc, which can be common, a lot of pretty important
hormones are increased and benefits begin to happen. Testosterone, IGF-1,
Insulin Sensitivity, Cognition, Libido, Thyroid, and more can all improve when
we supplement with Zinc (if deficient prior). When deficient, we recommend
25-45mg daily.
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DENSITY: The Boom Boom Performance Power-Building Method
NUTRITION.
Nutrition is an extremely individualized process and I do not believe in templates
or cookie cutter dietary approaches, which is why I’m only going to give a
couple recommendations here.
The first and most beneficial option, is applying for Nutrition Coaching. This is
where a coach at Boom Boom Performance will completely individualize your
specific macronutrient needs to ensure top-level performance, health, and
adherence. This is what separates good results from great and coupling this
Elite Level Training Program with an individualized dietary approach – leads to
the highest level of results.
Click Here Now to Apply for a Nutrition Coaching Consultation Call.
COMMUNITY.
The last thing to cover before we start digging into the training content, where
you’ll learn the exact system you’ll be following for the next 10 weeks, is the
community we’ve built for anyone who is using one of our training systems.
So, make sure you join The B.B.P. Private Facebook Forum before you go any
further! This is where all the others using this exact program and/or Functional
Muscle will be at, too. It’s also where you can ask me any and all questions you
have regarding the program and your journey, to make sure you’re getting the
best possible results.
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DENSITY: The Boom Boom Performance Power-Building Method
Last but definitely not least, THE WARM UP PROTOCOL.
Before every single lift, you should be priming your body for success. But that
doesn’t mean you need to become a yogi or spend 30 minutes doing mobility.
I’m a huge proponent of a very simple, yet structured, warm up that you can
bang out in 10 minutes or less WHILE priming your body to perform at it’s
absolute best.
Below is the exact warm up protocol I suggest to use for the entire 10-week
training program. Complete this entire thing, one single round through, in this
exact order.
MOVEMENT
REPS
NOTES
VIDEO
Shin Boxes
10 Reps
Slow and controlled – focus on mastering the
movement and opening up your hips
DEMO HERE
Spider Man
Lunge w/
Thoracic
Rotation
10 Reps
Again, focus on slowing down and enhancing the
stretch – open up the thoracic spine with the
rotation while avoiding rotation in your low back/
hips.
DEMO HERE
Hip Flexor
Stretch
5 Breathes
Per Side
Rear foot can also be elevated on a bench – push
your hips forward by squeezing your glutes,
pulling ribcage down, and exhaling your breathe –
exaggerate the length of each exhale
DEMO HERE
Frog Pumps
25 Reps
Create maximal tension in glutes – full hip
extension
DEMO HERE
Pigeon Pose
Glute Stretch
5 Breathes
Per Side
Same exact concept as the hip flexor stretch –
only difference is you’re breathing through your
glute stretch
DEMO HERE
Band Pull Aparts
25 Reps
Keep elbows locked out entire time – create
tension/pump in your upper back – band to chest
DEMO HERE
Band Over and
Backs
10 reps
Keep elbows as close to locked out as possible
– tension on band as you go through the entire
range of motion
DEMO HERE
Band Pull Aparts
10 Reps
Keep elbows locked out entire time – create
tension/pump in your upper back – band to chest
DEMO HERE
Swissball
Hamstring Curl
25 Reps
Drive hips to ceiling, keeping the hips completely
locked out entire time as you control the
movement with your hamstrings
DEMO HERE
Yoga Push Ups
25 Reps
Push hips up/back, heels to floor stretching calves
and focusing on protracting shoulders by pushing
floor away at the top of each push up
DEMO HERE
Seal Jacks
25 Reps
These are designed to be explosive and to prime
your CNS
DEMO HERE
25 Reps
These are designed to be explosive and to prime
your CNS – do not sit onto toes, keep entire foot
planted on floor every time you land and jump up
DEMO HERE
Prisoner Jump
Squats
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DENSITY: The Boom Boom Performance Power-Building Method
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DENSITY: The Boom Boom Performance Power-Building Method
Day 1
a.) Side Star Plank
b.) Reactive Jump
Squats
BB Squats
a.) Double KB Front
Squats
b.) GHR or Nordic
Glute Ham Raise
a.) DB Step Ups
b.) Swissball
Hamstring Curls
a.) Weighted Sit Ups
Sets
RPE
x
Scale
Reps
3x15-20
Sec./
8
Side
3x6
3
Rounds
of 1-6
Contrast
Reps
4x6
4x5
3x8/
side
3x8-10
3x8-10
3x20-30
b.) Hollow Body Hold
Sec.
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10
9
9
9
9
10
8
10
Rest
Period
Notes
VIDEO
DEMO
0
Keep tension in core and
glutes – avoid any rotation
of the body/hips
HERE
0.75
Should be explosive and
very responsive, soon
as you’re landing on the
ground you’re absorbing
and then exploding back
up
HERE
2.0 – 3.0
Perform 1 rep at 90%
of 1RM, rest 2 minutes
while you unrack 10-15%
of the weight. Perform
6 reps with the 75-80%
of 1RM load – after this,
rest another 2-3 minutes
before starting the process
again – each round will
have 2 sets, a set of 1 and
a set of 6
FRONT
BACK
BOX
0.5
5-0-1-0 tempo – very slow
and controlled movement
– focus on time under
tension here
HERE
1.5 – 2.0
Control negative as slow
as possible while firing
glutes – assist self up –
this is an eccentric focused
exercise
HERE
0.5
Stay tall – control
negative – drive through
top foot’s heel – do not
alternate legs, keep 1 leg
up there until complete –
then switch sides
HERE
2.0
3-1-3-1 tempo – a lot of
tension here – hips stay
locked out
HERE
0
Constant tension in abs
– control negative slowly,
explode up in the positive
– on floor or decline bench
1.0
Reach legs and arms out,
full extension – ribcage
down, lower back pressed
into floor
HERE
DENSITY: The Boom Boom Performance Power-Building Method
Day 2
Sets
x
Reps
RPE
Scale
Rest
Period
Notes
VIDEO
DEMO
Band Giant Set
3x30
9
1.0 – 2.0
10 over and backs, 10 face
pulls, 10 band pull aparts –
focus on upper back
HERE
2.0 – 3.0
Perform 1 rep at 90% of 1RM,
rest 2 minutes while you
unrack 10-15% of the weight.
Perform 6 reps with the 7580% of 1RM load – after this,
rest another 2-3 minutes
before starting the process
again – each round will have 2
sets, a set of 1 and a set of 6
HERE
0.5
5-0-5-0 tempo – very slow
and controlled movement
– stop when arms meet
parallel/90 degrees – full
lockout
HERE
2.0
Full ROM – chest to bar –
control negative – pause
at top – let lats stretch at
bottom position – this is an
eccentric focused lift – slightly
hyperextend as you get to top
0.5
You should be leaving 1-2 in
the tank on this every single
set – push DB’s together as
you press them up
HERE
2.0
This is a filler between sets
– focus on opening up your
clavicle, to get most out of the
stretch – keep it in your pecs
HERE
0.5
Alternate grip, one supinated
one pronated – row 5 reps,
with control and max tension
– switch grip, 5 more
2.0
Mini-band around wrists
– DB’s in hands, thumbs
pointing up – raise into a Y
while ripping band apart
0
As fast as possible – add 5
reps weekly – keep barbell
close to body, “dragging” up
torso
BB Bench Press
a.) Seated DB
Military Press
b.) Chin Ups
a.) DB Squeeze
Press
b.) Pec Stretch
a.) Mixed Grip BB
Bent Row
b.) Victory Raise
BB Drag Curls
3 Rounds
of 1-6
Contrast
Reps
4x6
4x5
3x8-10
2x30 Sec.
3x(2x5)
3xAMRAP
50 Reps
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9
9
9
8
10
8
10
10
HERE
DENSITY: The Boom Boom Performance Power-Building Method
Day 3
a.) Elbow Plank
b.) Tall Kneeling
Straight Arm Pull
Downs
BB Hip Thrust
Sets
RPE
x
Scale
Reps
3x15-20
10
Sec.
3x12-15
3x6
8
7.5
Barbell DL
(Trap Bar,
Conventional, or
Sumo – Pick 1)
3 Rounds
of 1-6
Contrast
Reps
9
a.) DB Bulgarian
Split Squat
4x6/side
9
b.) Single Leg Hip
Thrusts
4x8-10 /
side
8
Rest
Period
Notes
VIDEO
DEMO
0
This is max effort tension,
driving elbows into the floor
HERE
0.5
Drive elbows low – target lats –
slight elbow bend is necessary
– let shoulders rise at top,
stretching lats
1.0
Pause at top of each rep for
2 seconds – firing glutes and
pulling ribcage down – do not
overload this, create difficulty
by creating mind muscle
connection (TENSION – INTENT)
2.0 – 3.0
Perform 1 rep at 90% of 1RM,
rest 2 minutes while you unrack
10-15% of the weight. Perform
6 reps with the 75-80% of 1RM
load – after this, rest another
2-3 minutes before starting the
process again – each round will
have 2 sets, a set of 1 and a set
of 6
2.0
Very Slow tempo on this one –
pause at the top, while driving
heel into floor and opposing
knee towards the ceiling
HERE
10
2.0
a.) Sprinter Sit Ups
3x10/
side
8
0
Constant tension in abs
1.0
Max out on these! But control
the movement, avoid swinging
– tuck tailbone as you crunch up
– this is a hanging knee raise,
with the focus of bringing knee’s
to your elbows
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CONV
HERE
3x30
10
SUMO
5-0-1-0 tempo – very slow and
controlled movement – stay tall
– drive through front heel
Band Hip Abduction
Complex
3xAMRAP
TRAP
0.5
This is a glute burnout – seated
on a box with a mini band
around your knees – lean back
on the box and perform 10
hip abductions, stay tall and
perform 10, lean forward and
perform 10 – control tempo and
do not rush, create a pump
b.) Hanging Knee ‘s
To Elbows
HERE
HERE
DENSITY: The Boom Boom Performance Power-Building Method
Day 4
RPE
Scale
Rest
Period
Notes
VIDEO
DEMO
a.) Hanging Hollow
Hold
Sets
x
Reps
3x30
Sec.
7
0.5
Pronated grip, palms facing
away – hang, letting lats
fully stretch – angle feet out
slightly and deep breathe
while keeping core tight
HERE
b.) Wall Press Dead
Bug
3x3/
side
7
1.0
Lie close to the wall – hands
overhead/behind head,
pressing into wall as hard as
possible, while you exhale
and pull ribcage down
HERE
BB OHP
3
Rounds
of 1-6
Contrast
Reps
9
2.0 – 3.0
Perform 1 rep at 90% of 1RM,
rest 2 minutes while you
unrack 10-15% of the weight.
Perform 6 reps with the 7580% of 1RM load – after this,
rest another 2-3 minutes
before starting the process
again – each round will have
2 sets, a set of 1 and a set of
6
HERE
a.) DB Bench Press
4x6
9
0.5
5-0-1-0 tempo – very slow
and controlled movement –
45 degree elbow flare – full
lockout
b.) DB Chest
Supported Row
4x8
10
2.0 – 3.0
45 degree elbow flair – pull
shoulders back, chest up
off the bench, prior to each
row – slower tempo – 4 sec
pause on rep 4 and 8 – NOT
alternating
HERE
a.) ½ Kneeling
Landmine Press
3x8-10
/side
9
0.5
Knee that’s down is pressing
bar up/forward – full scapular
protraction at top of each
rep – keep abs and glutes
engaged
HERE
b.) TRX Face Pulls
3x8
8
2.0
Pause at top of each rep for
2 seconds – find mind muscle
connection to upper back
HERE
a.) DB Hammer
Curls
b.) Close Grip Push
Ups
50 Reps
10
0
As fast as possible – add 5
reps weekly – use 30lb DB’s
_
10
_
Every time you set down the
hammer curls, you need to
crank out an AMRAP set of
close grip push ups – then
move back to curls – do this
until you reach the rep count
on curls
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DENSITY: The Boom Boom Performance Power-Building Method
Day 1
Sets
x
Reps
RPE
Scale
Rest
Period
Notes
VIDEO
DEMO
a.) Side Star Plank
3x15-20
Sec./Side
8
0
Keep tension in core and
glutexxxs – avoid any
rotation of the body/hips
HERE
0.75
Should be explosive and
very responsive, soon
as you’re landing on the
ground you’re absorbing
and th en exploding back
up
HERE
2.0
I would suggest
performing at least 1-2
warm up sets prior to
jumping into this – once
you get to a heavy set
of 4, start climbing up in
reps as you slowly peel
weight off the bar
b.) Reactive Jump
Squats
BB Squats
a.) Double KB Front
Squats
b.) GHR or Nordic
Glute Ham Raise
a.) DB Step Ups
3x6
Descending
Pyramid –
4,5,6,7,8
4x12
4xAMRAP
3x12/side
10
9
9
10
9
BOX
1.0
HERE
1.5 – 2.0
Still focusing on
controlling the
movement, going for as
many reps as possible
eac h round
HERE
0.5
Stay tall – lockout at top
– drive through top foot’s
heel
HERE
HERE
3x15-20
10
2.0
No tempo here, but keep
tension in the hamstrings
– do not lose intent
behind the movement
a.) Weighted Sit Ups
3x12
8
0
Constant tension in abs
– control negative slowly,
explode up in the positive
b.) Hollow Body Hold
3x30-40
Sec.
1.0
Reach legs and arms
out, full extension –
ribcage down, lower back
pressed into floor
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BACK
No strict tempo here, but
NEVER rush a movement
– the goal of a squat is to
control it, not bounce at
the bottom
b.) Swissball
Hamstring Curls
10
FRONT
HERE
DENSITY: The Boom Boom Performance Power-Building Method
Day 2
Sets
x
Reps
RPE
Scale
Rest
Period
Notes
VIDEO
DEMO
Band Giant Set
3x30
9
1.0 – 2.0
10 over and backs, 10 face
pulls, 10 band pull aparts
– focus on upper back
HERE
2.0
I would suggest
performing at least 1-2
warm up sets prior to
jumping into this – once
you get to a heavy set of
4, start climbing up in reps
as you slowly peel weight
off the bar
HERE
1.0
No strict tempo here, but
NEVER rush a movement
– pause at the bottom
and press back up, don’t
bounce at the bottom
HERE
BB Bench Press
a.) Seated DB
Military Press
Descending
Pyramid –
4,5,6,7,8
4x12
9
9
b.) Close Grip Lat
Pull Downs
4x10
9
2.0
Use neutral grip V-shape
handle – each rep, go
through a full range of
motion
a.) DB Squeeze
Press
3x12-15
9
0
Maximal tension in pecs –
push DB’s together as you
press them up
HERE
2.0
This is a filler between
sets – focus on opening up
your clavicle, to get most
out of the stretch – keep it
in your pecs
HERE
0.5
Straight bar attachment –
palms down – pause for 5
seconds on every 5th rep
– full range of motion –
row to sternum
b.) Pec Stretch
a.) Pronated Grip
Seated Cable Row
2x30 Sec.
3x15
10
9
b.) Victory Raise
3xAMRAP
10
2.0
Mini-band around wrists
– DB’s in hands, thumbs
pointing up – raise into a Y
while ripping band apart
BB Drag Curls
50 Reps
10
0
As fast as possible – add 5
reps weekly
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HERE
DENSITY: The Boom Boom Performance Power-Building Method
Day 3
Sets
x
Reps
a.) Elbow Plank
3x15-20
Sec.
b.) Tall Kneeling
Straight Arm Pull
Downs
BB Hip Thrust
Barbell DL
(Trap Bar,
Conventional, or
Sumo – Pick 1, Do
Not Change Weekly)
a.) DB Bulgarian
Split Squat
b.) Single Leg Hip
Thrusts
3x12-15
3x6
Descending
Pyramid –
4,5,6,7,8
4x12/side
4x15/side
RPE
Rest
Scale Period
10
8
7.5
9
9
8
Notes
VIDEO
DEMO
0
This is max effort tension,
driving elbows into the
floor
HERE
0.5
Drive elbows low – target
lats – slight elbow bend is
necessary – let shoulders
rise at top, stretching lats
1.0
Pause at top of each rep
for 2 seconds – firing
glutes and pulling ribcage
down – do not overload
this, create difficulty by
creating mind muscle
connection (TENSION –
INTENT)
2.0
I would suggest
performing at least 1-2
warm up sets prior to
jumping into this – once
you get to a heavy set
of 4, start climbing up in
reps as you slowly peel
weight off the bar
2.0
No tempo, but never
rush a movement –
drive through heel –
keep tension in glutes/
hamstrings entire time
HERE
10
2.0
a.) Sprinter Sit Ups
3x15/side
8
0
Constant tension in abs
1.0
Normal hanging knee
raise – once in top
contraction, extend legs
straight out and control
negative
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CONV
HERE
3x30
10
SUMO
1.0
Band Hip Abduction
Complex
3xAMRAP
TRAP
No strict tempo here, but
NEVER rush a movement
– stay tall – drive through
front heel – full ROM
This is a glute burnout –
seated on a box with a
mini band around your
knees – lean back on the
box and perform 10 hip
abductions, stay tall and
perform 10, lean forward
and perform 10 – control
tempo and do not rush,
create a pump
b.) Hanging Knee
Raise + Straight Leg
Negative
HERE
HERE
DENSITY: The Boom Boom Performance Power-Building Method
Day 4
a.) Hanging Hollow
Hold
b.) Wall Press Dead
Bug
Sets
x
Reps
3x30 Sec.
3x3/side
RPE
Scale
7
7
Rest
Period
Notes
VIDEO
DEMO
0.5
Pronated grip, palms
facing away – hang,
letting lats fully stretch
– angle feet out slightly
and deep breathe while
keeping core tight
1.0
Lie close to the wall –
hands overhead/behind
head, pressing into wall
as hard as possible,
while you exhale and
pull ribcage down
HERE
HERE
HERE
BB OHP
Descending
Pyramid –
4,5,6,7,8
9
2.0
I would suggest
performing at least 1-2
warm up sets prior to
jumping into this – once
you get to a heavy set
of 4, start climbing up in
reps as you slowly peel
weight off the bar
DB Bench Press
4x12
9
1.0
Full range of motion –
45 degree elbow flare
2.0 – 3.0
Neutral grip – hand
supporting on bench
or rack – this is a max
effort row, so some
swinging to complete
the 20+ reps is normal
READ
0.5
Stagger stance slightly –
foot back is on the side
of pressing arm – run
this through full range of
motion
HERE
2.0
Open up until you’re in a
full scarecrow positions,
upper back firing and
arms extended to your
sides
HERE
0
As fast as possible – add
5 reps weekly – use 30lb
DB’s
_
Every time you set down
the hammer curls, you
need to crank out an
AMRAP set of close grip
push ups – then move
back to curls – do this
until you reach the rep
count on curls
Kroc Rows
a.) Standing
Landmine Press
b.) TRX Scarecrows
a.) DB Hammer
Curls
b.) Close Grip Push
Ups
2x20-25/
side
3x12-15 /
side
3x10-12
50 Reps
_
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10
9
8
10
10
DENSITY: The Boom Boom Performance Power-Building Method
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DENSITY: The Boom Boom Performance Power-Building Method
Day 1
Sets
x
Reps
RPE
Scale
Rest
Period
Notes
VIDEO
DEMO
Box Jumps
4x6
10
1.0 – 2.0
Explosive jumps – focus on
quiet controlled landing
HERE
Single Leg Hip Thrust
3x20/
side
10
1.0
Just bodyweight here – drive
knee towards ceiling and
dominant leg’s heel into floor
HERE
Week 1 - 3 x 6
(6@60%, 6@70%, 6@80%)
+ 1x AMRAP @60%
BB Squats
6/4/2
9
2.0 – 3.0
Week 2 - 3 x 4
(4@65%, 4@75%, 4@85%)
+ 1x AMRAP @65%
Week 3 - 6/4/2
(6@70%, 4@80%, 2 @90%)
+ 1x AMRAP @70%
FRONT,
BACK,
BOX
Week 4 - DELOAD
(6@50%, 6@60%, 6+@70%)
a.) Frankenstein
Squats
b.) T-Bar Row
4x6
4x6
9
10
1.0
Pause at 90 degree knee
flexion – slow this down and
control the movement
1.5 – 2.0
Switch grip every week –
wide, neutral, pronated
narrow, supinated, etc…
machine or landmine
0.5
Pause at the top of each
rep, squeezing glutes and
pushing hips into pad, for 2-3
seconds – treat this like a
glute/hamstring activation –
ribcage down and abs tight at
the top
a.) Weighed Glute
Dominant Back
Extensions
3x8
b.) Single Arm TRX
Rows
3x10/
side
9
0.5
Control tempo throughout rep
– crush handle – neutral grip,
into supinated grip at top
c.) Push Ups (5-2-1
Tempo)
3xAMRAP
10
1.0 – 2.0
5 second negative, 2 second
pause, explosive rep up
1.5 – 2.0
Go heavy and march,
shouldn’t be able to be a
sprint pace – this can be
replaced with dead-mills for
6x30/90
Sled Push
6x40
Yards
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7
10
HERE
HERE
HERE
DENSITY: The Boom Boom Performance Power-Building Method
Day 2
Sets
x
Reps
RPE
Scale
Rest
Period
Notes
VIDEO
DEMO
HERE
HERE
Kneeling Jamball
Slams
4x8-10
10
0.75 –
1.0
Tall kneeling position – reach
overhead with ball, that does
NOT bounce, and explosively
slam into floor – be reactive
rep to rep
BB Hip Thrust
3x10
8
1.0
2 sec pause at top
Week 1 - 3 x 6
(6 @60%, 6@70%, 6@80%)
+ 1x AMRAP @60%
BB Bench Press
6/4/2
9
2.0 – 3.0
Week 2 - 3 x 4
(4@65%, 4@75%, 4@85%)
+ 1x AMRAP @65%
Week 3 - 6/4/2
(6@70%, 4@80%, 2 @90%)
+ 1x AMRAP @70%
HERE
Week 4 - DELOAD
(6@50%, 6@60%,
6+@70%)
a.) Single Arm KB
Push Press
4x6/
side
8
1.0
Use legs/hips as momentum
to explosively press weight
up – control negative down –
lock out elbow parallel to ear
HERE
HERE
b.) BB or DB RDL
4x6
8
1.5 – 2.0
Keep bar or dumbbell
close to legs at all times
so shoulders stay packed
– control negative for 3-5
seconds each rep – drive
hips through explosively,
squeezing glutes at the top
a.) Neutral Grip or
Ring Chin Ups
3x6
10
0.5
Weighted if you can do more
than 6 without weight
b.) Barbell Rollouts
3x6-8
8
1.0 – 2.0
Let lats stretch fully at the
top, pausing and fully exhale
while pulling ribcage down
– drive bar into floor as you
roll it back with lats – keep
hips locked out completely
entire time
EDT
3D Band Pull Apart
x8-10
DB Zottman Curls
x8-10
KB Crush Push Ups
x8-10
8 Min
8
0
Move through EDT w/ a
Steady Controlled Pace
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HERE
DENSITY: The Boom Boom Performance Power-Building Method
Day 3
Sets
x
Reps
RPE
Scale
Rest
Period
Notes
VIDEO
DEMO
Horizontal Jumps
4x6
10
1.0 – 2.0
Explosive forward jump –
focus on sticking the landing
HERE
BB Hip Thrust
3x6
8
1.0
2 sec pause at top
HERE
Week 1 - 3 x 6
(6 @60%, 6@70%, 6@80%)
+ 1x AMRAP @60%
Barbell DL
(Trap Bar,
Conventional, or
Sumo – Pick 1, Do
Not Change Weekly)
6/4/2
9
2.0 – 3.0
Week 2 - 3 x 4
(4@65%, 4@75%, 4@85%)
+ 1x AMRAP @65%
Week 3 - 6/4/2
(6@70%, 4@80%, 2 @90%)
+ 1x AMRAP @70%
TRAP,
SUMO,
CONV.
Week 4 - DELOAD
(6@50%, 6@60%, 6+
@70%)
a.) Front Loaded
Forward Lunge
4x6/
side
9
1.0
Perform with barbell front
racked or with 2 KB’s racked
– alternating leg to leg,
pause when knee touches
the floor – explosively drive
through front heel back to
starting position
b.) DB Alternating
Incline Bench Press
4x6/
side
8
1.5 – 2.0
One DB stays up while other
lowers/presses – 30-45
degree incline
10
1.5 – 2.0
Create maximal tension
before lowering by firing
glutes, driving heels into
bench/pad, and pulling
ribcage down – begin to
lower, stopping ¼ or ½ way
down and holding for 10 sec
with max tension – after
hold, lower completely –
start back at the top and
repeat after 5-15 sec for 1
more round – add one cluster
set each week
HERE
9
1.0 – 2.0
Pause at top – neutral grip –
keep shoulder packed as you
row
HERE
10
2.0
Wear weight vest on first
round and/or add 1 total
round to progress
a.) GHR or Nordic
3x(2x10
Glute Ham Raise
Sec
ISO-Holds (Clusters) Holds)
b.) 1 Arm DB Row
3x6/
side
Leg Matrix
24 Air Squats
24 Alt. Lunges (12/
side)
1 Round
24 Jump Squats
24 Jump Lunges (12/
side)
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DENSITY: The Boom Boom Performance Power-Building Method
Day 4
Sets
x
Reps
RPE
Scale
Rest
Period
Notes
VIDEO
DEMO
½ Kneeling Slams
4x4
10
0.75
Switch side kneeling each set
– 4 explosive/reactive slams
HERE
BB Glute Bridge
3x15-20
8
0.5
No pause – drive heels into
floor – constant glute/ham
tension
HERE
Week 1 - 3 x 6
(6 @60%, 6@70%, 6@80%)
+ 1x AMRAP @60%
BB OHP
6/4/2
9
2.0 – 3.0
Week 2 - 3 x 4
(4@65%, 4@75%, 4@85%) +
1x AMRAP @65%
HERE
Week 3 - 6/4/2
(6@70%, 4@80%, 2 @90%)
+ 1x AMRAP @70%
Week 4 - DELOAD (6@50%,
6@60%, 6+ @70%)
a.) DB Floor Press
b.) Jack-Knife Pull
Ups
4x6
4x6-8
9
10
1.0
Control negative, pausing
softly when elbows meet
floor – explosively press up,
to lockout – 45 degree elbow
flare
HERE
1.5 – 2.0
Use TRX or Barbell in rack –
feet on bench – create tension
and slow tempo down to make
this difficulty an RPE of 10
HERE
a.) Zercher Reverse
Lunge into Stagg.
Goodmorning
3x6/
side
8
1.0 – 2.0
Holding barbell Zercher
position, perform a reverse
lunge – as you’re stepping
back forward from the lunge,
go directly into a staggered
goodmorning – to regress, DB
lunge + Stagg. RDL
b.) Chest Supported
Posterior Flyes
3x8
8
1.0 – 2.0
Slow tempo – slight elbow
bend – pause at top – control
this movement, no swinging!
8 Min
8
0
Move through EDT w/ a
Steady Controlled Pace
EDT
BB Drag Curls x8-10
Tricep Push Downs
x8-10
Victory Raise x8-10
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HERE
DENSITY: The Boom Boom Performance Power-Building Method
www.boomboomperformance.com
DENSITY: The Boom Boom Performance Power-Building Method
Day 1
Sets
x
Reps
RPE
Scale
Rest
Period
Notes
VIDEO
DEMO
Lying Leg Curls
3x8
7
1.0
3-1-3-1 tempo – the goal
here is to get a pump in
your hamstrings
HERE
1.0 – 2.0
Explosive jumps – soft
landing, absorbing the
“shock” as you sit into an
athletic stance – take your
time and be explosive
HERE
2.0 – 3.0
Week 1 – Test 1RM
Week 2 – Kettlebell Front
Squats 4 x 6-8 @RPE of 7
FRONT,
BACK,
BOX
1.5 – 2.0
Pump work – close stance,
slightly more narrow than
hip width – control tempo,
full ROM
HERE
1.0
Pause at the top of each rep
– drive heels into floor – full
extension, getting glutes
fired hard
HERE
1.5 – 2.0
Light DB – rotate slightly by
reaching underneath body
with DB and that rotating
back around, reaching up
towards ceiling
HERE
1.0 – 1.5
Lighter weight, pushing as
fast as possible for a short
distance – if no sled, incline
treadmill sprints for 10/50
intervals work well too
Vertical Jumps
3x5
BB Squats
Test/
Deload
KB Goblet Close
Stance Squats
a.) BB Hip Thrust
b.) Side Plank w/
Rotation
Sled Push
3x20
3x8
3x10/
side
10x20
Yards
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10
9
9
8
7
10
DENSITY: The Boom Boom Performance Power-Building Method
Day 2
Sets
x
Reps
RPE
Scale
Rest
Period
Notes
VIDEO
DEMO
Band Face Pulls
3x12-15
7
0.75
Get a pump in your upper back
here – find the mind/muscle
connection
HERE
HERE
Plyo Push Ups
6x3
10
0.5 – 1.0
Explosive push ups – you can
push up onto plates or boxes
next to you, go into a clapping
push up, or simply explode
into the air – the point here, is
explosiveness
BB Bench Press
Test/
Deload
9
2.0 – 3.0
Week 1 – Test 1RM
Week 2 – DB Bench Press 4 x
6-8 @RPE of 6-7
HERE
a.) Landmine ½
Kneeling Press
4x8/
side
8
0.75
Control negative – push all
the way through each rep, full
ROM
HERE
b.) T-Bar Row
4x8
8
0.75
Neutral grip –drive elbows low
towards waistline – shoulders
packed – machine or landmine
c.) TRX Face Pulls
4x10
9
1.5 – 2.0
Pause at top of each rep when
in full extension
0.5
Start by curling your 5RM and
then work your way down
the rack, dropping weight by
5lbs and waiting 30 seconds
in between sets – you’ll max
out each set, changing curl
variations as you go
Run The Rack – Curls 5RM ฀
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HERE
DENSITY: The Boom Boom Performance Power-Building Method
Day 3
Sets
x
Reps
a.) ½ Kneeling Hip
Flexor Stretch
2x30
Sec/
Side
b.) Frog Pumps
Horizontal Jumps
Barbell DL
(Test With The
Variation You’ve
Been Using)
Rest
Period
Notes
VIDEO
DEMO
7
0.5
Diaphragmatic breathes
while holding stretch –
focus on pushing your
hips forward more so than
stretch quads
HERE
2x12
8
1.0
Push hips through full
extension – fire glutes
maximally
HERE
3x5
10
1.0 – 2.0
Explosive forward jump
– focus on sticking the
landing
HERE
2.0 – 3.0
Week 1 – Kettlebell
Deadlift 4 x 6-8 @RPE of
8-9
Week 2 – Test 1RM
HERE
Test/
Deload
RPE
Scale
9
TRAP,
SUMO,
CONV.
a.) KB Deficit
Reverse Lunge w/
Pause
4x8/
side
8
1.0
Standing on 45lb plate
– step off, pausing when
knee touches the floor
softly – drive heel into
plate to step back forward
b.) Swissball
Hamstring Curls
4x8
8
1.5 – 2.0
3-1-3-1 tempo – keep hips
locked out entire time
HERE
a.) Walking Lunges
3x40
Yards
8
0.75
Bodyweight only here – to
progress, add a weight
vest
HERE
2.0
Weight should be lighter,
as this is meant to go
unbroken for a full 120
yards – shoulders back,
walk slow
HERE
b.) KB Farmers
Walks
3x120
Yards
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9
DENSITY: The Boom Boom Performance Power-Building Method
Day 4
Sets
x
Reps
Hanging Hollow Hold
3x30
Sec.
Fully Body Kneeling
Slams
3x6
RPE
Scale
Rest
Period
Notes
VIDEO
DEMO
7
1.0
Pronated grip, shoulder
width – let lats stretch and
practice diaphragmatic
breathing while in hang
HERE
10
1.0
Extremely explosive – big
reach over head, slam
through the floor
HERE
HERE
Tall Kneeling KB Push
2x8-10
Press
7
1.0
Light weight here, just
focused on going through
the motion of an overhead
press – controlling the
negative
Test/
Deload
9
2.0 – 3.0
Week 1 – DB High Incline
Press 4 x 6-8 @RPE of 8-9
Week 2 – Test 1RM
HERE
HERE
BB OHP
a.) DB 1 ½ Rep
Bench Press
4x8
8
0.75
Slow tempo throughout
each portion of the
movement – everything that
follows the 1RM test should
be done with a few left in
the tank
b.) TRX Supinated
Rows
4x8
8
0.75
Create maximal tension
by crushing handles and
slowing tempo down
c.) Band Pull Apart +
Iso-Hold
4x8 +
15-30
Sec.
1.5
Keep elbows locked out
entire time – band to chest
when holding iso hold on
final rep
BB 21’s
2-3
Rounds
1.5 – 2.0
7 BB curls in each range –
bottom half, top half, full
range
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9
9
HERE
DENSITY: The Boom Boom Performance Power-Building Method
The beauty of this program is that it’s timeless. What I mean by that, is that
you could technically run it through again and again and again…
This program has all the elements needed in order to build a powerful and aesthetic
physique, but the real gold is in hard work and progressive overload. So if or when
you restart at the beginning of this program for the second round through, realize
that the real key is ensuring that you lift heavier loads than the first time through.
To your body, this makes the program completely different. Because the truth is,
our muscles are stupid – they do not realize that you’re repeating a movement
again, they only understand that you’re using a specific set of muscles, pushing
through a specific amount of resistance, and it needs to work, adapt, and build
in order to continue being successful with this.
A FAVOR… FROM YOU, FOR ME.
If you got insane results, have an awesome before and after picture, and/or
simply loved this program… there’s 2 amazing things you can do for me.
1. Send those results, awesome feedback, and testimonial straight to
info@boomboomperformance.com. We pride ourselves on real world results,
with real world individuals – and we want YOU to be a representation of that.
Please include your name and any social media handles you can provide, so
we can shout you out and give you credit for your hard work and the great
physique you built.
2. Send your friends, family, co-workers, and any other individual you know
who needs to be educated on science based training (our way of programming).
We offer programs, nutritional education, and individualized coaching that has
been applied around the world. Our mission is to continue spreading good
coaching so we can help more people changes their bodies – which we believe
truly changes lives. All that can be found at www.boomboomperformance.com
FOR AN OPPORTUNITY TO APPLY FOR THE INDIVIDUALIZED COACHING
SYSTEM, WHERE TRAINING AND NUTRITION IS BUILT FOR YOU –
CLICK HERE NOW.
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Copyright © 2018 Cody McBroom
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