Charleston, Ar joshscott3535 @ gmail.com Josh Scott WEEK 1 DAY 1 - CHEST / BACK (1) 1. Incline DB Bench Press - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. 2. Cable Crossovers - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. *3A. DB Floor Flyes - 3 x 10RM *3B. DB Floor Press - 3 x F w/ rest-pause *Perform as superset w/ same weight for each exercise. Transition rest only between exercises 3A and 3B. Rest 2-3 minutes between completed supersets. SCHOOL'S OUT: Pushups x 120** or 60** (AFAP in good form) **120 reps if your max in one set is 20 or more. 60 if your max in one set is less than 20. Rest 2-3 minutes before and after SCHOOL’S OUT exercise. BACK BASICS: 4. Barbell Rows - 5 x 5RM (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets. 5. Pullups - 3 x 8-10 to failure (use weight if necessary) Rest 60-90 seconds between sets. DAY 2 - QUADS / HAMS (1) 1. Barbell Front Squats - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. 2. Alternating DB Step Ups - 3 x 10-12RM each leg Rest 60-90 seconds between sets. *3A. DB Bulgarian Split Squats - 3 x 10RM each leg (without rest) *3B. Alternating Reverse DB Lunges - 3 x F w/ rest-pause *Perform as superset w/ same weight for each exercise. Transition rest only between exercises 3A and 3B. Rest 2-3 minutes between completed supersets. SCHOOL’S OUT: Goblet Squat 1/2 Gauntlet** **Use 30% of your 1RM front squat as a single dumbbell. Rest 2-3 minutes before and after SCHOOL’S OUT exercise. GLUTES / HAMS BASICS: 4. Deadlifts - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets. 5. Barbell Hip Thrusts - 3 x 8-10 reps Rest 60-90 seconds between sets. DAY 3 - SHOULDERS / ARMS (1) 1. DB Arnold Press - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. 2. DB High Pulls - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. *3A. DB Side Lateral Raises - 3 x 10RM *3B. DB Front Raises - 3 x F w/ rest-pause *Perform as superset w/ same weight for each exercise. Transition rest only between exercises 3A and 3B. Rest 2-3 minutes between completed supersets. SCHOOL’S OUT: 3-Way Plate Pressouts x 120** **If doing 120 pushups as instructed earlier this week use 45lb plate. Use 25lb plate if doing 60 pushups. Rest 2-3 minutes before and after SCHOOL’S OUT exercise. ARMS BASICS: 4. Barbell Curls - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets. 5. Barbell Close Grip Bench - 3 x 8-10 reps Rest 60-90 seconds between sets. DAY 4 - OFF Charleston, Ar joshscott3535 @ gmail.com Josh Scott 1 1 WEEK 1 DAY 5 - BACK / CHEST (1) 1. Underhand Lat Pulldowns - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. 2. DB/Barbell Shrug - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. *3A. DB 1-Arm Rows (tripod stance) - 3 x 10RM each arm (without rest) *3B. DB Pullover - 3 x F w/ rest-pause *Perform as superset w/ same weight for each exercise. Transition rest only between exercises 3A and 3B. Rest 2-3 minutes between completed supersets. SCHOOL’S OUT: Pullups x 60** or 30** (AFAP in good form) **60 reps if your max in one set is 10 or more. 30 if your max in one set is less than 10. Rest 2-3 minutes before and after SCHOOL’S OUT exercise. CHEST BASICS: 4. Barbell Bench Press - 5 x 5RM (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets. 5. Weighted Dips - 3 x 8-10 to failure Rest 60-90 seconds between sets. DAY 6 - GLUTES & HAMS / QUADS (1) 1. Barbell RDL's - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. 2. Slick Floor Bridge Hamstring Curls - 3 x F (last set rest pause) Rest 60-90 seconds between sets. *3A. Glute Ham Raises - 3 x 10RM (use weight if needed) *3B. Glute Hyperextension - 3 x F w/ rest-pause *Perform as superset w/ same weight for each exercise. Transition rest only between exercises 3A and 3B. Rest 2-3 minutes between completed supersets. SCHOOL’S OUT: KB/DB Swings DH/SHL/SHR x 25 each, 20 each, 15 each, 10 each, 5 each** **Use approximately 1/4 your bodyweight as the weight of the kettlebell or dumbbell. Rest 2-3 minutes before and after SCHOOL’S OUT exercise. QUADS BASICS: 4. Barbell Squats - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets. 5. DB Cossack Squats - 3 x 8-10 reps each direction Rest 60-90 seconds between sets. DAY 7 - ARMS / SHOULDERS (1) 1. Incline DB Curls - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. 2. Triceps Pushdowns - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. *3A. DB Incline Power Bombs - 3 x 10RM *3B. DB Spider Curls - 3 x F w/ rest-pause *Perform as superset w/ same weight for each exercise. Transition rest only between exercises 3A and 3B. Rest 2-3 minutes between completed supersets. SCHOOL’S OUT: Choose either biceps OR triceps, NOT both Biceps - Chinups x 60** or 30** (AFAP in good form) Triceps - Floor DB Tricep Extensions 1/2 Gauntlet*** **60 reps if your max in one set is 10 or more. 30 if your max in one set is less than 10. ***Use 12RM from your lying dumbbell extension for your starting gauntlet weight. Rest 2-3 minutes before and after SCHOOL’S OUT exercise. ARMS BASICS: 4. Barbell OHP - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets. 5. DB Cheat Laterals - 3 x 8-10 reps Rest 60-90 seconds between sets. Charleston, Ar joshscott3535 @ gmail.com Josh Scott 2 2 WEEK 2 DAY 8 - OFF DAY 9 - CHEST / BACK (2) 1. Incline DB Bench Press - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. 2. Cable Crossovers - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. *3A. DB Floor Flyes - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest only between exercises 3A and 3B. Rest 2-3 minutes between completed supersets. *3B. DB Floor Press - 3 x F w/ rest-pause BACK BASICS: 4. Barbell Rows - 5 x 5RM (add weight if all 5 sets of 5 achieved) Rest 2-3 minutes between sets. 5. Weighted Pullups - 3 x 8-10 reps Rest 60-90 seconds between sets. DETENTION: 120 Pushups (However Long it Takes) **120 reps if your max in one set is 20 or more. 60 if your max in one set is less than 20. Rest 2-3 minutes after last set of exercise 5 / before DETENTION exercise. DAY 10 - QUADS / GLUTES & HAMS (2) 1. Barbell Front Squats - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. 2. Alternating DB Step Ups - 3 x 10-12RM each leg Rest 60-90 seconds between sets. *3A. DB Bulgarian Split Squats - 3 x 10RM each leg (without rest) *Perform as superset w/ same weight for each exercise. Transition rest only between exercises 3A and 3B. Rest 2-3 minutes between completed supersets. *3B. Alternating Reverse DB Lunges - 3 x F w/ rest-pause GLUTES / HAMS BASICS: 4. Deadlifts - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets. 5. Barbell Hip Thrusts - 3 x 8-10 reps Rest 60-90 seconds between sets. DETENTION: Goblet Squat 1/2 Gauntlet** **Use 30% of your 1RM front squat as a single dumbbell. Rest 2-3 minutes after last set of exercise 5 / before DETENTION exercise. DAY 11 - SHOULDERS / ARMS (2) 1. DB Arnold Press - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. 2. DB High Pulls - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. *3A. DB Side Lateral Raises - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest only between exercises 3A and 3B. Rest 2-3 minutes between completed supersets. *3B. DB Front Raises - 3 x F w/ rest-pause ARMS BASICS: 4. Barbell Curls - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets. 5. Barbell Close Grip Bench - 3 x 8-10 reps Rest 60-90 seconds between sets. DETENTION: 3-Way Plate Pressouts x 120** **If doing 120 pushups as instructed earlier this week use 45lb plate. Use 25lb plate if doing 60 pushups. Rest 2-3 minutes after last set of exercise 5 / before DETENTION exercise. Charleston, Ar joshscott3535 @ gmail.com Josh Scott 3 3 WEEK 2 DAY 12 - OFF DAY 13 - BACK / CHEST (2) 1. Underhand Lat Pulldowns - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. 2. DB/Barbell Shrug - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. *3A. DB 1-Arm Rows (tripod stance) - 3 x 10RM each arm (without rest) *Perform as superset w/ same weight for each exercise. Transition rest only between exercises 3A and 3B. Rest 2-3 minutes between completed supersets. *3B. DB Pullover - 3 x F w/ rest-pause CHEST BASICS: 4. Barbell Bench Press - 5 x 5RM (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets. 5. Weighted Dips - 3 x 8-10 to failure Rest 60-90 seconds between sets. DETENTION: Choose either biceps OR triceps, NOT both Biceps - Chinups x 60** or 30** (AFAP in good form) Triceps - Floor DB Tricep Extensions 1/2 Gauntlet*** **60 reps if your max in one set is 10 or more. 30 if your max in one set is less than 10. ***Use 12RM from your lying dumbbell extension for your starting gauntlet weight. Rest 2-3 minutes after last set of exercise 5 / before DETENTION exercise. DAY 14 - GLUTES & HAMS / QUADS (2) 1. Barbell RDL's - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. 2. Slick Floor Bridge Hamstring Curls - 3 x F (last set rest pause) Rest 60-90 seconds between sets. *3A. Glute Ham Raises - 3 x 10RM (use weight if needed) *Perform as superset w/ same weight for each exercise. Transition rest only between exercises 3A and 3B. Rest 2-3 minutes between completed supersets. *3B. Glute Hyperextension - 3 x F w/ rest-pause QUADS BASICS: 4. Barbell Squats - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets. 5. DB Cossack Squats - 3 x 8-10 reps each direction Rest 60-90 seconds between sets. DETENTION: KB/DB Swings DH/SHL/SHR x 25 each, 20 each, 15 each, 10 each, 5 each** **Use approximately 1/4 your bodyweight as the weight of the kettlebell or dumbbell. Charleston, Ar joshscott3535 @ gmail.com Josh Scott 4 4 WEEK 3 DAY 15 - ARMS / SHOULDERS (2) 1. Incline DB Curls - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. 2. Triceps Pushdowns - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. *3A. DB Incline Power Bombs - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest only between exercises 3A and 3B. Rest 2-3 minutes between completed supersets. *3B. DB Spider Curls - 3 x F w/ rest-pause SHOULDER BASICS: 4. Barbell OHP - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets. 5. DB Cheat Laterals - 3 x 8-10 reps Rest 60-90 seconds between sets. DETENTION: KB/DB Swings DH/SHL/SHR x 25 each, 20 each, 15 each, 10 each, 5 each** **Use approximately 1/4 your bodyweight as the weight of the kettlebell or dumbbell. DAY 16 - OFF DAY 17 - CHEST / BACK (3) SCHOOL'S IN: 120 Pushups** (However Long it Takes) **120 reps if your max in one set is 20 or more. 60 if your max in one set is less than 20. Rest 2-3 minutes after completing SCHOOL’S IN exercise. 1. Incline DB Bench Press - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. 2. Cable Crossovers - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. *3A. DB Floor Flyes - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest only between exercises 3A and 3B. Rest 2-3 minutes between completed supersets. *3B. DB Floor Press - 3 x F w/ rest-pause BACK BASICS: 4. Barbell Rows - 5 x 5RM (add weight if all 5 sets of 5 achieved) Rest 2-3 minutes between sets. 5. Weighted Pullups - 3 x 8-10 reps Rest 60-90 seconds between sets. DAY 18 - QUADS / GLUTES & HAMS (3) SCHOOL'S IN: Goblet Squat 1/2 Gauntlet** **Use 30% of your 1RM front squat as a single dumbbell. Rest 2-3 minutes after completing SCHOOL’S IN exercise. 1. Barbell Front Squats - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. 2. Alternating DB Step Ups - 3 x 10-12RM each leg Rest 60-90 seconds between sets. *3A. DB Bulgarian Split Squats - 3 x 10RM each leg (without rest) *Perform as superset w/ same weight for each exercise. Transition rest only between exercises 3A and 3B. Rest 2-3 minutes between completed supersets. *3B. Alternating Reverse DB Lunges - 3 x F w/ rest-pause GLUTE / HAMS BASICS: 4. Deadlifts - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets. 5. Barbell Hip Thrusts - 3 x 8-10 reps Rest 60-90 seconds between sets. Charleston, Ar joshscott3535 @ gmail.com Josh Scott 5 5 WEEK 3 DAY 19 - SHOULDERS / ARMS (3) SCHOOL’S IN: 3-Way Plate Pressouts x 120** **If doing 120 pushups as instructed earlier this week use 45lb plate. Use 25lb plate if doing 60 pushups. Rest 2-3 minutes after completing SCHOOL’S IN exercise. 1. DB Arnold Press - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. 2. DB High Pulls - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. *3A. DB Side Lateral Raises - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest only between exercises 3A and 3B. Rest 2-3 minutes between completed supersets. *3B. DB Front Raises - 3 x F w/ rest-pause ARMS BASICS: 4. Barbell Curls - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets. 5. Barbell Close Grip Bench - 3 x 8-10 reps Rest 60-90 seconds between sets. DAY 20 - OFF DAY 21 - BACK / CHEST (3) SCHOOL’S IN: Pullups x 60** or 30** (AFAP in good form) 1. Underhand Lat Pulldowns - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. 2. DB/Barbell Shrug - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. *3A. DB 1-Arm Rows (tripod stance) - 3 x 10RM each arm (without rest) *Perform as superset w/ same weight for each exercise. Transition rest only between exercises 3A and 3B. Rest 2-3 minutes between completed supersets. *3B. DB Pullover - 3 x F w/ rest-pause CHEST BASICS: 4. Barbell Bench Press - 5 x 5RM (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets. 5. Weighted Dips - 3 x 8-10 to failure Rest 60-90 seconds between sets. Charleston, Ar joshscott3535 @ gmail.com Josh Scott 6 6 WEEK 4 DAY 22 - GLUTES & HAMS / QUADS (3) SCHOOL’S IN: **KB/DB Swings DH/SHL/SHR x 25 each, 20 each, 15 each, 10 each, 5 each** **Use approximately 1/4 your bodyweight as the weight of the kettlebell or dumbbell. Rest 2-3 minutes after completing SCHOOL’S IN exercise. 1. Barbell RDL's - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. 2. Slick Floor Bridge Hamstring Curls - 3 x F (last set rest pause) Rest 60-90 seconds between sets. *3A. Glute Ham Raises - 3 x 10RM (use weight if needed) *Perform as superset w/ same weight for each exercise. Transition rest only between exercises 3A and 3B. Rest 2-3 minutes between completed supersets. *3B. Glute Hyperextension - 3 x F w/ rest-pause QUADS BASICS: 4. Barbell Squats - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets. 5. DB Cossack Squats - 3 x 8-10 reps each direction Rest 60-90 seconds between sets. DAY 23 - ARMS / SHOULDERS (3) SCHOOL'S IN: Choose either biceps OR triceps, NOT both Biceps - Chinups x 60** or 30** (AFAP in good form) Triceps - Floor DB Tricep Extensions 1/2 Gauntlet*** ***60 reps if your max in one set is 10 or more. 30 if your max in one set is less than 10. ***Use 12RM from your lying dumbbell extension for your starting gauntlet weight. Rest 2-3 minutes after last set of exercise 5 / before DETENTION exercise. 1. Incline DB Curls - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. 2. Triceps Pushdowns - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets. *3A. DB Incline Power Bombs - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest only between exercises 3A and 3B. Rest 2-3 minutes between completed supersets. *3B. DB Spider Curls - 3 x F w/ rest-pause BACK BASICS: 4. Barbell OHP - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets. 5. DB Cheat Laterals - 3 x 8-10 reps Rest 60-90 seconds between sets. DAY 24 - OFF DAY 25 - OFF Charleston, Ar joshscott3535 @ gmail.com Josh Scott 7 7 WEEK 4 DAY 26 - FINAL CHALLENGE - THE 5-6-2 COMPTON CHALLENGE 5-6-2 SETS (Use 6-7RM on First Exercise for Entire Round) BACK - Chest Supported Row => Dead Row => Chest Supported Row x 4 sets (drop 20lbs each time) BICEPS - Strict Curls => Barbell Curls => Strict Curls (drop 20lbs each time) QUADS - Barbell Front Squat => Barbell Back Squat => Barbell Front Squat (drop 20lbs each time) HAMSTRINGS / GLUTES - DB Alt. Reverse Sprinter Lunges =>DB Reverse Sprinter Lunge => DB Alt. Sprinter Lunge (drop 5lbs each hand each time) CHEST - Weighted Dip => Eccentric Weighted Dip => Weighted Dip (drop 10lbs each time) SHOULDERS - Seated DB Press => Standing DB Push Press => Seated DB Press (drop 5lbs each hand each time) TRICEPS - DB/EZ Bar Lying Triceps Extensions => DB/EZ Bar Skullcrushers => DB/EZ Bar Lying Triceps Extensions (drop 10lbs each time) DAY 27 - OFF DAY 28 - OFF Charleston, Ar joshscott3535 @ gmail.com Josh Scott Powered by TCPDF (www.tcpdf.org) 8 8