Uploaded by Frank Niv Top

ETS THEBUILD FINAL

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DAY1:GVTCHEST
DAY2:L
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DAY3:GVTBACK
DAY4:L
OWERBODY
DAY5:SHOULDERS/
ARMS
DAY6:GVTLEGS
DAY7:OFF
*
GVTGERMANVOL
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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
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