THEBUI LD POWEREDBYNI CKBAREFI TNESS EMBRACETHESUCKTHEBUI LD THESENEXT12WEEKSOFPROGRAMMI NGWI LLPUSHYOURBODYTO I TSPHYSI CALLI MI TS.THI SPROGRAM WASBUI LD,PROGRAMMED ANDI NTENDEDTOPUTONMUSCLEANDI NCREASESTRENGTH. EMBRACETHESUCK”I SATERM THATIFREQUENTL YHEARDDURI NG “ MYTI MEI NTHEMI LI T ARYANDQUI CKL YLEARNEDTOADAPTI NMY LI FE.DURI NGMYJ OURNEYI NTHEUSARMYRANGERSCHOOLI REALI ZEDTHATTHEONL YWAYTOPUSHMYSELFBEYONDWHATI THOUGHI TWASCAP ABLEOFWASBYEMBRACI NGTHESUCK. WEL COMETOTHEBUI LD. . . PROGRAM OVERVI EW THEBUI LDPROGRAM I NCORPORATESTHREEDI FFERENTTYPESOFTRAI NI NGPROTOCOLS: 1.GERMANVOL UMETRAI NI NG 2.UPPER/ L OWERTRAI NI NGSPLI TS 3.NON LI NEARPERCENT AGEBASEDSTRENGTHPROGRAMMI NG THEPROGRAM I SBROKENDOWNI NTOTWOBL OCKS. BLOCK1 THI SBL OCKI S8WEEKSI NDURATI ONANDROT ATESBETWEENGERMANVOL UMETRAI NI NG WEEKSANDUPPER/ L OWERBODYTRAI NI NGSPLI TWEEKS. EX: WEEK1GERMANVOL UMETRAI NI NG WEEK2UPPER/ L OWERBODYTRAI NI NGSPL I TS THEGERMANVOL UMETRAI NI NGREP/ SETSSCHEMESCHANGETHROUGHOUTBL OCK1WI THTHE EMPHASI SOFTRAI NI NGWI THHEAVI ERL OADSFOR10COMPLETESETS. BLOCK2 THI SBL OCKI S4WEEKSI NDURATI ONANDFOCUSESONNON LI NEARPROGRESSI ONBASEDOFF PERCENT AGESOFYOURPROJ ECTED1REPMAX.THI SPROGRAM BUI LDSOFFOFTHEFI RST8 WEEKSWHI CHI NCREASEDYOURMAXI MUM WORKI NGCAP ACI TY . BL OCK1 WEEK1 8 BL OCK2 WEEK9 12 * EVERYOTHERWEEKROT ATI ONS DAY1:GVTCHEST DAY2:L OWERBODY DAY3:GVTBACK DAY4:L OWERBODY DAY5:SHOULDERS/ ARMS DAY6:GVTLEGS DAY7:OFF * GVTGERMANVOL UME TRAI NI NG DAY1:CHEST ,SHOULDERS, TRI CEPS DAY2:L OWERBODY DAY3:BACK,BI CEPS DAY4:L OWERBODY DAY5:CHEST/ BACK DAY6:L OWERBODY/ ARMS DAY7:OFF DAY1:BENCHFOCUS DAY2:L OWERBODY DAY3:DEADLI FTFOCUS DAY4:SQUATFOCUS DAY5:UPPERBODY DAY6:STRENGTH/ POWER DAY7:OFF EMBRACE THE SUCK Week 1 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: German Volume Training (CHEST) EXERCISE REPS SETS NOTES Bench Press 10 10 *90 Second Rest In Between Sets - Use the same weight for all 10 sets. Incline Fly 12-15 4 *Dumbbells or Cables. Weighted Dips 15-20 4 Floor Press 8-10 3 Rope Cable Push Downs 12-15 4 Push Ups 15 10 Hanging Leg Raises 15-20 4 *Barbell or Dumbbell. *15 push ups, every minute on the minute, for 10 minutes = 150 pushups 1 EMBRACE THE SUCK Week 1 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Lower Body EXERCISE REPS SETS Barbell Squat 5 5 75% of 1 rep max Hip Thrusters 10 6 Barbell Weighted Leg Extension Tri-Set 12 1 8 1 AMRAP 1 Stiff Leg Deadlifts 10 5 Barbell Walking Lunges 15 4 Barbell Squats AMRAP NOTES TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times for a total of 4 TRI-SETS. SUPERSET: At the end of each barbell walking lunge set complete as many squats as possible before completing superset. 4 2 EMBRACE THE SUCK Week 1 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: German Volume Training (BACK) EXERCISE REPS SETS Deadlift 10 10 Pull Ups AMRAP 4 Lat Pull Downs 10-12 4 One Arm Dumbbell Row 8-10 4 Low Cable Row 12-15 3 Dumbbell Curl 6-8 4 Hammer Curl AMRAP 4 Hanging Leg Raises 15-20 4 NOTES *90 Second Rest In Between Sets - Use the same weight for all 10 sets. SUPERSET SUPERSET - Use the same weight 3 EMBRACE THE SUCK Week 1 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Lower Body EXERCISE REPS SETS Leg Extensions 10-12 4 Leg Curls 10-12 4 Goblet Squats 10-12 4 Bulgarian Split Squats 10 6 Calf Raises 15-20 4 Sissy Squats AMRAP 4 Overhead Walking Lunges 15 4 NOTES SUPERSET *10 reps each leg. *Walking lunges while holding 25 lb. or 45 lb. plate overhead. 4 EMBRACE THE SUCK Week 1 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Shoulders/Arms EXERCISE REPS SETS Overhead Barbell Press 8 4 Arnold Press 8 4 Dumbbell Shoulder Press AMRAP 4 Side Lateral Raises 15-20 3 Dumbbell Shrugs 10-12 4 Facepulls 12-15 4 Straight Barbell Curls 10-12 6 Close Grip Bench Press 10-12 6 NOTES SUPERSET SUPERSET 5 EMBRACE THE SUCK Week 1 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: German Volume Training (SQUAT) EXERCISE REPS SETS Barbell Squat 10 10 Leg Extension Tri-Set 12 1 8 1 AMRAP 1 Leg Curls 12-15 4 Sissy Squats AMRAP 4 Calf Raise 15-20 6 Hanging Leg Raises 15-20 4 NOTES *90 Second Rest In Between Sets - Use the same weight for all 10 sets. TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times for a total of 4 TRI-SETS. 6 EMBRACE THE SUCK Week 2 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Chest, Shoulders & Triceps EXERCISE REPS SETS Dumbbell Chest Press 8-10 5 Incline Barbell Press 8-10 4 Chest Flys 12-15 4 Barbell Overhead Press 8-10 4 Upright Barbell Rows 15-20 3 Side Lateral Raises 12-15 3 Dumbbell Shrugs 15-20 3 BodyWeight Dips AMRAP 4 Hanging Leg Raises 15-20 4 NOTES TRI-SET 1 EMBRACE THE SUCK Week 2 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Lower Body EXERCISE REPS SETS Barbell Squat 8-10 3 Barbell Squat 3 3 Leg Extensions 15 6 Goblet Squats 10-12 4 Walking Barbell Lunges 15 4 Calf Raises 15-20 4 Sissy Squats AMRAP 4 NOTES 2 EMBRACE THE SUCK Week 2 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Back & Biceps EXERCISE REPS SETS Deadlifts 5 5 Back Extensions 15-20 4 Pendlay Rows 8-10 3 Dumbbell Row 10-12 3 Pull Ups AMRAP 4 Cable Pull Over 15-20 4 Preacher Curl 10-12 4 Rope Cable 12-15 4 15-20 4 NOTES *80% of 1 rep max SUPERSET - Dumbbell Row is two handed simultaneously (not single arm dumbbell row) SUPERSET Concentration Curl Hanging Leg Raises 3 EMBRACE THE SUCK Week 2 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Lower Body EXERCISE REPS SETS Hip Thrusters 10 2 Hip Thrusters 5 5 Leg Curl 12-15 6 Stiff Legged Deadlift 8-10 4 Goblet Squats 10-12 4 Jefferson Squats 20 4 Walking Barbell Lunges 15 3 Calf Raises 15-20 4 NOTES Barbell Weighted 4 EMBRACE THE SUCK Week 2 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Chest/Back EXERCISE REPS SETS Bench Press 5 5 Pendlay Rows 8-10 4 Floor Press 8-10 4 Lat Pull Down 12-15 5 Incline Dumbbell Press 6-8 4 Pull Ups AMRAP 4 Push Ups 15 10 Hanging Leg Raises 15-20 4 NOTES *75% of 1 rep max *15 push ups, every minute on the minute, for 10 minutes. 5 EMBRACE THE SUCK Week 2 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Lower Body & Arms EXERCISE REPS SETS Barbell Squat 5 5 75% of 1 rep max Bulgarian Split Squats 10 5 *10 reps each leg Leg Extension Tri-Set 12 1 8 1 AMRAP 1 Leg Curls 12-15 5 Rope Cable Tricep Push Downs 12-15 4 Dumbbell Curl 10-12 4 Barbell Curl 10-12 4 NOTES TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times for a total of 4 TRI-SETS. 6 EMBRACE THE SUCK Week 3 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: German Volume Training (CHEST) EXERCISE REPS SETS NOTES Bench Press 6 10 *90 Second Rest In Between Sets - Use the same weight for all 10 sets. Incline Fly 12-15 4 *Dumbbells or Cables. Weighted Dips 15-20 4 Floor Press 8-10 3 Rope Cable Push Downs 12-15 4 Push Ups 15 10 Hanging Leg Raises 15-20 4 *Barbell or Dumbbell. *15 push ups, every minute on the minute, for 10 minutes = 150 pushups 1 EMBRACE THE SUCK Week 3 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Lower Body EXERCISE REPS SETS Barbell Squat 5 5 75% of 1 rep max Hip Thrusters 10 6 Barbell Weighted Leg Extension Tri-Set 12 1 8 1 AMRAP 1 Stiff Leg Deadlifts 10 5 Barbell Walking Lunges 15 4 Barbell Squats AMRAP NOTES TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times for a total of 4 TRI-SETS. SUPERSET: At the end of each barbell walking lunge set complete as many squats as possible before completing superset. 4 2 EMBRACE THE SUCK Week 3 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: German Volume Training (BACK) EXERCISE REPS SETS Deadlift 6 10 Pull Ups AMRAP 4 Lat Pull Downs 10-12 4 One Arm Dumbbell Row 8-10 4 Low Cable Row 12-15 3 Dumbbell Curl 6-8 4 Hammer Curl AMRAP 4 Hanging Leg Raises 15-20 4 NOTES *90 Second Rest In Between Sets - Use the same weight for all 10 sets. SUPERSET SUPERSET - Use the same weight 3 EMBRACE THE SUCK Week 3 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Lower Body EXERCISE REPS SETS Leg Extensions 10-12 4 Leg Curls 10-12 4 Goblet Squats 10-12 4 Bulgarian Split Squats 10 6 Calf Raises 15-20 4 Sissy Squats AMRAP 4 Overhead Walking Lunges 15 4 NOTES SUPERSET *10 reps each leg. *Walking lunges while holding 25 lb. or 45 lb. plate overhead. 4 EMBRACE THE SUCK Week 3 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Shoulders/Arms EXERCISE REPS SETS Overhead Barbell Press 8 4 Arnold Press 8 4 Dumbbell Shoulder Press AMRAP 4 Side Lateral Raises 15-20 3 Dumbbell Shrugs 10-12 4 Facepulls 12-15 4 Straight Barbell Curls 10-12 6 Close Grip Bench Press 10-12 6 NOTES SUPERSET SUPERSET 5 EMBRACE THE SUCK Week 3 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: German Volume Training (SQUAT) EXERCISE REPS SETS Barbell Squat 6 10 Leg Extension Tri-Set 12 1 8 1 AMRAP 1 Leg Curls 12-15 4 Sissy Squats AMRAP 4 Calf Raise 15-20 6 Hanging Leg Raises 15-20 4 NOTES *90 Second Rest In Between Sets - Use the same weight for all 10 sets. TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times for a total of 4 TRI-SETS. 6 EMBRACE THE SUCK Week 4 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Chest, Shoulders & Triceps EXERCISE REPS SETS Dumbbell Chest Press 8-10 5 Incline Barbell Press 8-10 4 Chest Flys 12-15 4 Barbell Overhead Press 8-10 4 Upright Barbell Rows 15-20 3 Side Lateral Raises 12-15 3 Dumbbell Shrugs 15-20 3 BodyWeight Dips AMRAP 4 Hanging Leg Raises 15-20 4 NOTES TRI-SET 1 EMBRACE THE SUCK Week 4 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Lower Body EXERCISE REPS SETS Barbell Squat 8-10 3 Barbell Squat 3 3 Leg Extensions 15 6 Goblet Squats 10-12 4 Walking Barbell Lunges 15 4 Calf Raises 15-20 4 Sissy Squats AMRAP 4 NOTES 2 EMBRACE THE SUCK Week 4 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Back & Biceps EXERCISE REPS SETS Deadlifts 3 6 Back Extensions 15-20 4 Pendlay Rows 8-10 3 Dumbbell Row 10-12 3 Pull Ups AMRAP 4 Cable Pull Over 15-20 4 Preacher Curl 10-12 4 Rope Cable 12-15 4 15-20 4 NOTES *80% of 1 rep max SUPERSET - Dumbbell Row is two handed simultaneously (not single arm dumbbell row) SUPERSET Concentration Curl Hanging Leg Raises 3 EMBRACE THE SUCK Week 4 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Lower Body EXERCISE REPS SETS Hip Thrusters 10 2 Hip Thrusters 5 5 Leg Curl 12-15 6 Stiff Legged Deadlift 8-10 4 Goblet Squats 10-12 4 Jefferson Squats 20 4 Walking Barbell Lunges 15 3 Calf Raises 15-20 4 NOTES Barbell Weighted 4 EMBRACE THE SUCK Week 4 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Chest/Back EXERCISE REPS SETS Bench Press 3 6 Pendlay Rows 8-10 4 Floor Press 8-10 4 Lat Pull Down 12-15 5 Incline Dumbbell Press 6-8 4 Pull Ups AMRAP 4 Push Ups 15 10 Hanging Leg Raises 15-20 4 NOTES *75% of 1 rep max *15 push ups, every minute on the minute, for 10 minutes. 5 EMBRACE THE SUCK Week 4 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Lower Body & Arms EXERCISE REPS SETS Barbell Squat 3 6 75% of 1 rep max Bulgarian Split Squats 10 5 *10 reps each leg Leg Extension Tri-Set 12 1 8 1 AMRAP 1 Leg Curls 12-15 5 Rope Cable Tricep Push Downs 12-15 4 Dumbbell Curl 10-12 4 Barbell Curl 10-12 4 NOTES TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times for a total of 4 TRI-SETS. 6 EMBRACE THE SUCK Week 5 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: German Volume Training (CHEST) EXERCISE REPS SETS NOTES Bench Press 4 10 *90 Second Rest In Between Sets - Use the same weight for all 10 sets. Incline Fly 12-15 4 *Dumbbells or Cables. Weighted Dips 15-20 4 Floor Press 8-10 3 Rope Cable Push Downs 12-15 4 Push Ups 15 10 Hanging Leg Raises 15-20 4 *Barbell or Dumbbell. *15 push ups, every minute on the minute, for 10 minutes = 150 pushups 1 EMBRACE THE SUCK Week 5 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Lower Body EXERCISE REPS SETS Barbell Squat 5 5 75% of 1 rep max Hip Thrusters 10 6 Barbell Weighted Leg Extension Tri-Set 12 1 8 1 AMRAP 1 Stiff Leg Deadlifts 10 5 Barbell Walking Lunges 15 4 Barbell Squats AMRAP NOTES TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times for a total of 4 TRI-SETS. SUPERSET: At the end of each barbell walking lunge set complete as many squats as possible before completing superset. 4 2 EMBRACE THE SUCK Week 5 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: German Volume Training (BACK) EXERCISE REPS SETS Deadlift 4 10 Pull Ups AMRAP 4 Lat Pull Downs 10-12 4 One Arm Dumbbell Row 8-10 4 Low Cable Row 12-15 3 Dumbbell Curl 6-8 4 Hammer Curl AMRAP 4 Hanging Leg Raises 15-20 4 NOTES *90 Second Rest In Between Sets - Use the same weight for all 10 sets. SUPERSET SUPERSET - Use the same weight 3 EMBRACE THE SUCK Week 5 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Lower Body EXERCISE REPS SETS Leg Extensions 10-12 4 Leg Curls 10-12 4 Goblet Squats 10-12 4 Bulgarian Split Squats 10 6 Calf Raises 15-20 4 Sissy Squats AMRAP 4 Overhead Walking Lunges 15 4 NOTES SUPERSET *10 reps each leg. *Walking lunges while holding 25 lb. or 45 lb. plate overhead. 4 EMBRACE THE SUCK Week 5 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Shoulders/Arms EXERCISE REPS SETS Overhead Barbell Press 8 4 Arnold Press 8 4 Dumbbell Shoulder Press AMRAP 4 Side Lateral Raises 15-20 3 Dumbbell Shrugs 10-12 4 Facepulls 12-15 4 Straight Barbell Curls 10-12 6 Close Grip Bench Press 10-12 6 NOTES SUPERSET SUPERSET 5 EMBRACE THE SUCK Week 5 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: German Volume Training (SQUAT) EXERCISE REPS SETS Barbell Squat 4 10 Leg Extension Tri-Set 12 1 8 1 AMRAP 1 Leg Curls 12-15 4 Sissy Squats AMRAP 4 Calf Raise 15-20 6 Hanging Leg Raises 15-20 4 NOTES *90 Second Rest In Between Sets - Use the same weight for all 10 sets. TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times for a total of 4 TRI-SETS. 6 EMBRACE THE SUCK Week 6 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Chest, Shoulders & Triceps EXERCISE REPS SETS Dumbbell Chest Press 8-10 5 Incline Barbell Press 8-10 4 Chest Flys 12-15 4 Barbell Overhead Press 8-10 4 Upright Barbell Rows 15-20 3 Side Lateral Raises 12-15 3 Dumbbell Shrugs 15-20 3 BodyWeight Dips AMRAP 4 Hanging Leg Raises 15-20 4 NOTES TRI-SET 1 EMBRACE THE SUCK Week 6 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Lower Body EXERCISE REPS SETS Barbell Squat 8-10 3 Barbell Squat 3 3 Leg Extensions 15 6 Goblet Squats 10-12 4 Walking Barbell Lunges 15 4 Calf Raises 15-20 4 Sissy Squats AMRAP 4 NOTES 2 EMBRACE THE SUCK Week 6 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Back & Biceps EXERCISE REPS SETS Deadlifts 2 6 Back Extensions 15-20 4 Pendlay Rows 8-10 3 Dumbbell Row 10-12 3 Pull Ups AMRAP 4 Cable Pull Over 15-20 4 Preacher Curl 10-12 4 Rope Cable 12-15 4 15-20 4 NOTES *80% of 1 rep max SUPERSET - Dumbbell Row is two handed simultaneously (not single arm dumbbell row) SUPERSET Concentration Curl Hanging Leg Raises 3 EMBRACE THE SUCK Week 6 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Lower Body EXERCISE REPS SETS Hip Thrusters 10 2 Hip Thrusters 5 5 Leg Curl 12-15 6 Stiff Legged Deadlift 8-10 4 Goblet Squats 10-12 4 Jefferson Squats 20 4 Walking Barbell Lunges 15 3 Calf Raises 15-20 4 NOTES Barbell Weighted 4 EMBRACE THE SUCK Week 6 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Chest/Back EXERCISE REPS SETS Bench Press 2 6 Pendlay Rows 8-10 4 Floor Press 8-10 4 Lat Pull Down 12-15 5 Incline Dumbbell Press 6-8 4 Pull Ups AMRAP 4 Push Ups 15 10 Hanging Leg Raises 15-20 4 NOTES *75% of 1 rep max *15 push ups, every minute on the minute, for 10 minutes. 5 EMBRACE THE SUCK Week 6 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Lower Body & Arms EXERCISE REPS SETS Barbell Squat 2 6 75% of 1 rep max Bulgarian Split Squats 10 5 *10 reps each leg Leg Extension Tri-Set 12 1 8 1 AMRAP 1 Leg Curls 12-15 5 Rope Cable Tricep Push Downs 12-15 4 Dumbbell Curl 10-12 4 Barbell Curl 10-12 4 NOTES TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times for a total of 4 TRI-SETS. 6 EMBRACE THE SUCK Week 7 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: German Volume Training (CHEST) EXERCISE REPS SETS NOTES Bench Press 3 10 *90 Second Rest In Between Sets - Use the same weight for all 10 sets. Incline Fly 12-15 4 *Dumbbells or Cables. Weighted Dips 15-20 4 Floor Press 8-10 3 Rope Cable Push Downs 12-15 4 Push Ups 15 10 Hanging Leg Raises 15-20 4 *Barbell or Dumbbell. *15 push ups, every minute on the minute, for 10 minutes = 150 pushups 1 EMBRACE THE SUCK Week 7 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Lower Body EXERCISE REPS SETS Barbell Squat 5 5 75% of 1 rep max Hip Thrusters 10 6 Barbell Weighted Leg Extension Tri-Set 12 1 8 1 AMRAP 1 Stiff Leg Deadlifts 10 5 Barbell Walking Lunges 15 4 Barbell Squats AMRAP NOTES TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times for a total of 4 TRI-SETS. SUPERSET: At the end of each barbell walking lunge set complete as many squats as possible before completing superset. 4 2 EMBRACE THE SUCK Week 7 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: German Volume Training (BACK) EXERCISE REPS SETS Deadlift 3 10 Pull Ups AMRAP 4 Lat Pull Downs 10-12 4 One Arm Dumbbell Row 8-10 4 Low Cable Row 12-15 3 Dumbbell Curl 6-8 4 Hammer Curl AMRAP 4 Hanging Leg Raises 15-20 4 NOTES *90 Second Rest In Between Sets - Use the same weight for all 10 sets. SUPERSET SUPERSET - Use the same weight 3 EMBRACE THE SUCK Week 7 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Lower Body EXERCISE REPS SETS Leg Extensions 10-12 4 Leg Curls 10-12 4 Goblet Squats 10-12 4 Bulgarian Split Squats 10 6 Calf Raises 15-20 4 Sissy Squats AMRAP 4 Overhead Walking Lunges 15 4 NOTES SUPERSET *10 reps each leg. *Walking lunges while holding 25 lb. or 45 lb. plate overhead. 4 EMBRACE THE SUCK Week 7 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Shoulders/Arms EXERCISE REPS SETS Overhead Barbell Press 8 4 Arnold Press 8 4 Dumbbell Shoulder Press AMRAP 4 Side Lateral Raises 15-20 3 Dumbbell Shrugs 10-12 4 Facepulls 12-15 4 Straight Barbell Curls 10-12 6 Close Grip Bench Press 10-12 6 NOTES SUPERSET SUPERSET 5 EMBRACE THE SUCK Week 7 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: German Volume Training (SQUAT) EXERCISE REPS SETS Barbell Squat 3 10 Leg Extension Tri-Set 12 1 8 1 AMRAP 1 Leg Curls 12-15 4 Sissy Squats AMRAP 4 Calf Raise 15-20 6 Hanging Leg Raises 15-20 4 NOTES *90 Second Rest In Between Sets - Use the same weight for all 10 sets. TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times for a total of 4 TRI-SETS. 6 EMBRACE THE SUCK Week 8 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Chest, Shoulders & Triceps EXERCISE REPS SETS Dumbbell Chest Press 8-10 5 Incline Barbell Press 8-10 4 Chest Flys 12-15 4 Barbell Overhead Press 8-10 4 Upright Barbell Rows 15-20 3 Side Lateral Raises 12-15 3 Dumbbell Shrugs 15-20 3 BodyWeight Dips AMRAP 4 Hanging Leg Raises 15-20 4 NOTES TRI-SET 1 EMBRACE THE SUCK Week 8 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Lower Body EXERCISE REPS SETS Barbell Squat 8-10 3 Barbell Squat 3 3 Leg Extensions 15 6 Goblet Squats 10-12 4 Walking Barbell Lunges 15 4 Calf Raises 15-20 4 Sissy Squats AMRAP 4 NOTES 2 EMBRACE THE SUCK Week 8 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Back & Biceps EXERCISE REPS SETS Deadlifts 8 4 Back Extensions 15-20 4 Pendlay Rows 8-10 3 Dumbbell Row 10-12 3 Pull Ups AMRAP 4 Cable Pull Over 15-20 4 Preacher Curl 10-12 4 Rope Cable 12-15 4 15-20 4 NOTES *80% of 1 rep max SUPERSET - Dumbbell Row is two handed simultaneously (not single arm dumbbell row) SUPERSET Concentration Curl Hanging Leg Raises 3 EMBRACE THE SUCK Week 8 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Lower Body EXERCISE REPS SETS Hip Thrusters 10 2 Hip Thrusters 5 5 Leg Curl 12-15 6 Stiff Legged Deadlift 8-10 4 Goblet Squats 10-12 4 Jefferson Squats 20 4 Walking Barbell Lunges 15 3 Calf Raises 15-20 4 NOTES Barbell Weighted 4 EMBRACE THE SUCK Week 8 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Chest/Back EXERCISE REPS SETS Bench Press 8 4 Pendlay Rows 8-10 4 Floor Press 8-10 4 Lat Pull Down 12-15 5 Incline Dumbbell Press 6-8 4 Pull Ups AMRAP 4 Push Ups 15 10 Hanging Leg Raises 15-20 4 NOTES *75% of 1 rep max *15 push ups, every minute on the minute, for 10 minutes. 5 EMBRACE THE SUCK Week 8 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: Lower Body & Arms EXERCISE REPS SETS Barbell Squat 8 4 75% of 1 rep max Bulgarian Split Squats 10 5 *10 reps each leg Leg Extension Tri-Set 12 1 8 1 AMRAP 1 Leg Curls 12-15 5 Rope Cable Tricep Push Downs 12-15 4 Dumbbell Curl 10-12 4 Barbell Curl 10-12 4 NOTES TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times for a total of 4 TRI-SETS. 6 EMBRACE THE SUCK Week 9 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: BENCH FOCUS EXERCISE REPS SETS Bench Press 6 4 Dumbbell Chest Press 8-10 4 Skull Crushers 12-15 3 Overhead Tricep Extensions 10-12 3 Cable Flys 12-15 4 Landmine Press 12-15 4 Push Ups 100 - Hanging Leg Raises 15-20 4 NOTES SUPERSET 100 reps as fast as possible with proper form 1 EMBRACE THE SUCK Week 9 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: LOWER BODY EXERCISE REPS SETS Leg Extension Tri-Set 12 1 8 1 AMRAP 1 Leg Curls 12-15 4 Bulgarian Split Squats 10-12 4 Hip Thrusters 10 4 Calf Raises 15-20 4 Walking Barbell Lunges 15 3 Barbell Squats AMRAP 3 NOTES TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times for a total of 4 TRI-SETS. 10-12 reps per leg SUPERSET: At the end of each barbell walking lunge set complete as many squats as possible before completing superset. 2 EMBRACE THE SUCK Week 9 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: DEADLIFT FOCUS EXERCISE REPS SETS Deadlift 6 4 Pull Ups AMRAP 4 Lat Pull Down 10-12 4 Pendlay Row 8-10 4 Cable Pullover 10-12 4 Cable Row 10-12 4 Preacher Curl 12-15 3 Cable 10-12 4 15-20 4 NOTES SUPERSET SUPERSET Concentration Curl Hanging Leg Raises 3 EMBRACE THE SUCK Week 9 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: SQUAT FOCUS EXERCISE REPS SETS Barbell Squat 6 4 Leg Curls 12-15 4 Stiff Legged Deadlifts 10-12 4 Walking Overhead Lunges Leg Extension Tri-Set NOTES SUPERSET *Walking lunges while holding 25 lb. or 45 lb. plate overhead. 12 1 8 1 AMRAP 1 Calf Raises 15-20 4 Goblet Squat 10-12 3 TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times for a total of 4 TRI-SETS. 4 EMBRACE THE SUCK Week 9 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: UPPER BODY EXERCISE REPS SETS Barbell Overhead Press 5 5 Barbell Overhead Press 10 2 Dumbell Shrugs 15-20 4 Dumbbell Curls 10-12 4 Tricep Rope Push Downs 10-12 4 Lat Pull Downs 10-12 4 Hanging Leg Raises 15-20 4 NOTES 5 EMBRACE THE SUCK Week 9 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: STRENGTH/POWER EXERCISE REPS SETS NOTES BENCH PRESS 3 5 85% of 1 rep max DEADLIFT 3 5 85% of 1 rep max BARBELL SQUAT 3 5 85% of 1 rep max Weighted Dips 15-20 4 Weighted Pull Ups AMRAP 4 The intent of the strength/power days is BAR SPEED. We are attempting to complete all reps and sets with consistent and strong bar speed. 6 EMBRACE THE SUCK Week 10 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: BENCH FOCUS EXERCISE REPS SETS Bench Press 5 5 Dumbbell Chest Press 8-10 4 Skull Crushers 12-15 3 Overhead Tricep Extensions 10-12 3 Cable Flys 12-15 4 Landmine Press 12-15 4 Push Ups 100 - Hanging Leg Raises 15-20 4 NOTES SUPERSET 100 reps as fast as possible with proper form 1 EMBRACE THE SUCK Week 10 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: LOWER BODY EXERCISE REPS SETS Leg Extension Tri-Set 12 1 8 1 AMRAP 1 Leg Curls 12-15 4 Bulgarian Split Squats 10-12 4 Hip Thrusters 10 4 Calf Raises 15-20 4 Walking Barbell Lunges 15 3 Barbell Squats AMRAP 3 NOTES TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times for a total of 4 TRI-SETS. 10-12 reps per leg SUPERSET: At the end of each barbell walking lunge set complete as many squats as possible before completing superset. 2 EMBRACE THE SUCK Week 10 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: DEADLIFT FOCUS EXERCISE REPS SETS Deadlift 5 5 Pull Ups AMRAP 4 Lat Pull Down 10-12 4 Pendlay Row 8-10 4 Cable Pullover 10-12 4 Cable Row 10-12 4 Preacher Curl 12-15 3 Cable 10-12 4 15-20 4 NOTES SUPERSET SUPERSET Concentration Curl Hanging Leg Raises 3 EMBRACE THE SUCK Week 10 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: SQUAT FOCUS EXERCISE REPS SETS Barbell Squat 5 5 Leg Curls 12-15 4 Stiff Legged Deadlifts 10-12 4 Walking Overhead Lunges Leg Extension Tri-Set NOTES SUPERSET *Walking lunges while holding 25 lb. or 45 lb. plate overhead. 12 1 8 1 AMRAP 1 Calf Raises 15-20 4 Goblet Squat 10-12 3 TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times for a total of 4 TRI-SETS. 4 EMBRACE THE SUCK Week 10 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: UPPER BODY EXERCISE REPS SETS Barbell Overhead Press 5 5 Barbell Overhead Press 10 2 Dumbell Shrugs 15-20 4 Dumbbell Curls 10-12 4 Tricep Rope Push Downs 10-12 4 Lat Pull Downs 10-12 4 Hanging Leg Raises 15-20 4 NOTES 5 EMBRACE THE SUCK Week 10 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: STRENGTH/POWER EXERCISE REPS SETS NOTES BENCH PRESS 2 6 90% of 1 rep max DEADLIFT 2 6 90% of 1 rep max BARBELL SQUAT 2 6 90% of 1 rep max Weighted Dips 15-20 4 Weighted Pull Ups AMRAP 4 The intent of the strength/power days is BAR SPEED. We are attempting to complete all reps and sets with consistent and strong bar speed. 6 EMBRACE THE SUCK Week 11 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: BENCH FOCUS EXERCISE REPS SETS Bench Press 3 6 Dumbbell Chest Press 8-10 4 Skull Crushers 12-15 3 Overhead Tricep Extensions 10-12 3 Cable Flys 12-15 4 Landmine Press 12-15 4 Push Ups 100 - Hanging Leg Raises 15-20 4 NOTES SUPERSET 100 reps as fast as possible with proper form 1 EMBRACE THE SUCK Week 11 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: LOWER BODY EXERCISE REPS SETS Leg Extension Tri-Set 12 1 8 1 AMRAP 1 Leg Curls 12-15 4 Bulgarian Split Squats 10-12 4 Hip Thrusters 10 4 Calf Raises 15-20 4 Walking Barbell Lunges 15 3 Barbell Squats AMRAP 3 NOTES TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times for a total of 4 TRI-SETS. 10-12 reps per leg SUPERSET: At the end of each barbell walking lunge set complete as many squats as possible before completing superset. 2 EMBRACE THE SUCK Week 11 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: DEADLIFT FOCUS EXERCISE REPS SETS Deadlift 3 6 Pull Ups AMRAP 4 Lat Pull Down 10-12 4 Pendlay Row 8-10 4 Cable Pullover 10-12 4 Cable Row 10-12 4 Preacher Curl 12-15 3 Cable 10-12 4 15-20 4 NOTES SUPERSET SUPERSET Concentration Curl Hanging Leg Raises 3 EMBRACE THE SUCK Week 11 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: SQUAT FOCUS EXERCISE REPS SETS Barbell Squat 3 6 Leg Curls 12-15 4 Stiff Legged Deadlifts 10-12 4 Walking Overhead Lunges Leg Extension Tri-Set NOTES SUPERSET *Walking lunges while holding 25 lb. or 45 lb. plate overhead. 12 1 8 1 AMRAP 1 Calf Raises 15-20 4 Goblet Squat 10-12 3 TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times for a total of 4 TRI-SETS. 4 EMBRACE THE SUCK Week 11 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: UPPER BODY EXERCISE REPS SETS Barbell Overhead Press 5 5 Barbell Overhead Press 10 2 Dumbell Shrugs 15-20 4 Dumbbell Curls 10-12 4 Tricep Rope Push Downs 10-12 4 Lat Pull Downs 10-12 4 Hanging Leg Raises 15-20 4 NOTES 5 EMBRACE THE SUCK Week 11 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: STRENGTH/POWER EXERCISE REPS SETS NOTES BENCH PRESS 6 4 70% of 1 rep max DEADLIFT 6 4 70% of 1 rep max BARBELL SQUAT 6 4 70% of 1 rep max Weighted Dips 15-20 4 Weighted Pull Ups AMRAP 4 The intent of the strength/power days is BAR SPEED. We are attempting to complete all reps and sets with consistent and strong bar speed. 6 EMBRACE THE SUCK Week 12 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: BENCH FOCUS EXERCISE REPS SETS Bench Press 10 4 Dumbbell Chest Press 8-10 4 Skull Crushers 12-15 3 Overhead Tricep Extensions 10-12 3 Cable Flys 12-15 4 Landmine Press 12-15 4 Push Ups 100 - Hanging Leg Raises 15-20 4 NOTES SUPERSET 100 reps as fast as possible with proper form 1 EMBRACE THE SUCK Week 12 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: LOWER BODY EXERCISE REPS SETS Leg Extension Tri-Set 12 1 8 1 AMRAP 1 Leg Curls 12-15 4 Bulgarian Split Squats 10-12 4 Hip Thrusters 10 4 Calf Raises 15-20 4 Walking Barbell Lunges 15 3 Barbell Squats AMRAP 3 NOTES TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times for a total of 4 TRI-SETS. 10-12 reps per leg SUPERSET: At the end of each barbell walking lunge set complete as many squats as possible before completing superset. 2 EMBRACE THE SUCK Week 12 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: DEADLIFT FOCUS EXERCISE REPS SETS Deadlift 10 4 Pull Ups AMRAP 4 Lat Pull Down 10-12 4 Pendlay Row 8-10 4 Cable Pullover 10-12 4 Cable Row 10-12 4 Preacher Curl 12-15 3 Cable 10-12 4 15-20 4 NOTES SUPERSET SUPERSET Concentration Curl Hanging Leg Raises 3 EMBRACE THE SUCK Week 12 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: SQUAT FOCUS EXERCISE REPS SETS Barbell Squat 10 4 Leg Curls 12-15 4 Stiff Legged Deadlifts 10-12 4 Walking Overhead Lunges Leg Extension Tri-Set NOTES SUPERSET *Walking lunges while holding 25 lb. or 45 lb. plate overhead. 12 1 8 1 AMRAP 1 Calf Raises 15-20 4 Goblet Squat 10-12 3 TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times for a total of 4 TRI-SETS. 4 EMBRACE THE SUCK Week 12 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: UPPER BODY EXERCISE REPS SETS Barbell Overhead Press 5 5 Barbell Overhead Press 10 2 Dumbell Shrugs 15-20 4 Dumbbell Curls 10-12 4 Tricep Rope Push Downs 10-12 4 Lat Pull Downs 10-12 4 Hanging Leg Raises 15-20 4 NOTES 5 EMBRACE THE SUCK Week 12 - THE BUILD Program Overview: This week is a 6-day training split. FOCUS: STRENGTH/POWER EXERCISE REPS SETS NOTES BENCH PRESS 5 5 75% of 1 rep max DEADLIFT 5 5 75% of 1 rep max BARBELL SQUAT 5 5 75% of 1 rep max Weighted Dips 15-20 4 Weighted Pull Ups AMRAP 4 The intent of the strength/power days is BAR SPEED. We are attempting to complete all reps and sets with consistent and strong bar speed. 6
