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01 John Meadows - Program 25.5 The Grandmaster.pdf (john
meadows) (z-lib
Advanced Jazz Arranging For Large Ensemble (Berklee College of Music)
Studocu is not sponsored or endorsed by any college or university
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Table of Contents
MOUNTAIN DOG HYPERTROPHY PROGRAM
THE GRANDMASTER
4
5
5
5
6
6
7
8
8
9
10
PROGRAM DURATION AND SPLIT
DELOADS
OVERLOAD METHOD
WARMING UP
WHAT IS FAILURE TRAINING?
RECOVERY NUTRITION
RECOVERY LIFESTYLE
BAND WORK
REST BREAKS
NUTRITION
PROPER INTENSITY
12
27
40
53
67
81
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
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Mountain Dog Hypertrophy Program
The Grandmaster
The Grandmaster was a Marvel character that you have seen if you
watched Thor battle the Hulk in Thor Ragnarok. He was the character
who oversaw the planet and the games. In the comics, he was
very old, like me, and was an “elder” in the Universe like me in the
bodybuilding universe kinda sorta. He had almost God-Like ability to
regenerate from injury, and he didn’t age. I’m still working on that.
His gig was pitting teams against each other and seeing how
the battles played out and who survived. Well I want to see
who survives this program as it’s going to get really hard as you
go. If you don’t think you can make it, let me know because the
Grandmaster also had the ability to bring people back to life. I’ll
make sure I do that for you and you survive!
Are you all ready to get back to work on something crazy! Let’s
do it! This is for those of you who like to push hard and go all out!
The feedback I got on the last program, the High Evolutionary was
tremendous, maybe the best I have ever received for a program. I
have never seen so many people ask if they can run the program
through a 2nd time as they made so much progress from it. This
might mean we are right on target with our rest, and intensity. The
balance seems to be really good. I want to continue with a high
intensity model giving us 5 work days and 2 days off. I feel that this
works very well for the majority of us.
Let’s get into the specifics of the program.
Get ready for The Grandmaster
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PROGRAM DURATION AND SPLIT
This is the exact same as The High Evolutionary (the last program).
It’s not a push, pull, legs split, it’s more traditional with a separate
arm day. I would consider it moderate frequency. With the intensity
I am advocating in this program (we are ramping it up even more
from the last program). You are going to get deep into the high
intensity techniques on this one!
The weeks are written as 5 days of training. I want 2 days for
recovery every week. I built these to take Wednesday and Sunday
off, with the thought process of spreading out rest days, but you
could take any 2 days off if your schedule dictates it. Tuesday and
Sunday, Thursday and Sunday, even Saturday and Sunday, so don’t
feel handcuffed to these 2 days.
Weeks 1 and 4
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Legs
Chest
OFF
Back
Arms
Legs
OFF
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Chest
Back
OFF
Arms
Legs
Chest
OFF
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Back
Arms
OFF
Legs
Chest
Back
OFF
Weeks 2 and 5
Weeks 3 and 6
Arm Customization
If you want to focus as much on arms as other body parts you can work this split in anywhere you like. Saturday’s arm workout would repeat Monday.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Arms
Legs
OFF
Chest
Back
Arms
OFF
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DELOADS
There will be no deloads during this program given that it is a
shorter duration program. Suck it up and push as hard as you can
for the 6 weeks, then you can back off if need be.
OVERLOAD METHOD
The overload method will be:
1. Mechanical Tension - The 2nd exercise used in the rotation is generally nonrotating so is a great judge of where you are in terms of strength. Trying to
improve the weight you can use to achieve your target number reps I lay out
is an easy way to judge this. It is important to note that the first exercise may
create some fatigue, but it should not have a significant effect on the 2nd
exercise. Also, realize that with the lower number of sets in this program, it
is CRUCIAL that you take my RPE directions as written. If I say go to RPE 10,
your last rep better be true failure. If we go 11 or even a 12, you better dig
past failure and be willing to endure some pain.
2. Cell Swelling/Pump - Secondly, we progress getting deeper into sets, working through pain thresholds as weeks go by. This is very heavy in your 3rd
and/or 4th exercises as you’ll see. This type of intensity is a method of overload itself, although people rarely do this (they are scared). It is not separate
from mechanical tension. You are still calling on all muscle fibers to work
hard as you approach failure, and you are most certainly exhausting them.
This fiber activation, load, and fatigue is the key for growth. It’s all about methodically bringing up intensity as our progressive overload method as well.
3. Volume – Volume is nothing without intensity, but we do creep it up methodically toward the end once we have reached max intensity. This will allow for
additional work without going overboard and making recovery impossible.
WARMING UP
Here are 2 options on warming up. One is if you are short on time, the
other is my general warm up technique. It starts at about 5 minutes in.
How To Warm Up Intelligently (THE RIGHT WAY)
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WHAT IS FAILURE TRAINING?
It means doing all the full range of motion reps you can with perfect
form. If you have to use sloppy form to do another rep, then stop
unless I specifically state to loosen form up. If you could have done
more reps with good form, it wasn’t to failure. Most people can do
more than they think with proper focus and motivation.
RECOVERY NUTRITION
With this focus on intensity, comes the need for hyper focus on
recovery to get maximum results. I highly recommend using an
amino, electrolyte, and carb drink intra for maximum recovery. This
will stimulate insulin response and you will drive more aminos and
carbs into muscle and the recovery process is heightened. It also
increases blood flow and supports your immune system fyi.
Most males would do well with 6-10 grams of essential aminos,
and 40-50 grams of carbs. Titrate the carbs up or down depending
on your size. The goal is to greatly reduce soreness. When you do
this, all of the right things are happening internally.
Most females would do well with 6 grams of aminos and 20-30 of carbs.
Again, titrate up or down depending on size and amount of muscle.
My product choices are:
• Recovery from Granite Supplements - Start with one scoop during training.
If the body part doesn’t get excessively sore and recovers fast you are good
to go. If it still gets pretty sore add a scoop of the intra-carb below to it. If it
still gets sore add 8 oz of Gatorade in on top of that.
• Intra Carb from Granite Supplements (if you need extra carbs per directions above)
New customers can use code GraniteStrong25 to get a massive 25% off their first order.
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RECOVERY LIFESTYLE
With this focus on intensity make it your mission in life to reduce
stress outside of the gym, and to get a full night’s sleep every single
night. This will greatly enhance recovery as well.
Generally, you want to get 5 full sleep cycles. Every cycle is about
90 minutes. As you can see from the chart below, earlier sleep
cycles are heavier in non-REM sleep. Later sleep cycles are heavier
in REM sleep (indicated in red).
This is important because of these benefits:
• Non-REM is physically restorative. You release GH, clear waste products,
and resupply energy stores just to name a few things
• REM is mentally restorative. Your memory is especially impacted positively
Some tips for better sleep include:
• Turn off all electronics 2 hours before bed, or at a minimum turn off the
blue light on your mobile devices 1-2 hours prior
• Make your bedroom as dark as possible
• Make the temperature in your room around 65 (keep it cool)
• Read a book or do something that relaxes you before retiring
• Do not take later afternoon naps, 20-30 minute naps around lunch are ok
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BAND WORK
Band work is sprinkled into the program lightly at various points as
well. Using bands is optional.
Here are the bands you will need from EliteFTS.net if you also want
to incorporate them:
• 1 orange micro mini band (for face pulls and for women to use on chest
press machines often but order 2 in this case)
• 2 red long pro minis (for chest presses and pullovers)
• 1 red short pro mini band (for spidercrawls)
• 1 pro light band for assisted chins, pullovers, and banded good mornings
• 1 pro average band for assisted chins and banded good mornings
REST BREAKS
Rest breaks should be as follows unless I state specifically what I want
Base Work
Phase 1 – Activation and pump – 2 minutes
Phase 2 - Training explosively – 3 minutes
Phase 3 – Supramax pump – 2 minutes (the last set frequently employs
a high intensity technique that calls for very little rest during the set).
Phase 4 – Train the muscle from stretch position – 90 seconds
Pump Work (additive volume later in week)
60 seconds unless specified differently, which I do on occasion.
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NUTRITION
I wrote this program with the intention of it being used to gain size.
If you are looking for a starting point, then try this:
Multiply your bodyweight x 20 for your total calories.
For example, Charles weighs 200 lbs., so this is 4,000 calories daily.
Multiply your bodyweight x 1.25 for daily grams of protein.
The 200 lbs. person thus needs 250 grams of protein daily.
Multiply your bodyweight x .5 for daily grams of fat.
The 200 lbs. person thus needs 100 grams of fat daily.
The rest of your calories should be consumed as carbs.
In this example, the 250 grams equal 1,000 calories (a gram of
protein = 4 calories.)
The 100 grams of fat equal 900 calories (a gram of fat = 9 calories.)
4,000 total calories minus the 1,900 calories from protein and fat
leaves Piotr with 2,100 calories.
2,100 calories / 4 = 525 grams of carbs. * a gram of carbs equals 4 calories.
I’ll add another example below for your daily macros.
Our Hero
Bodyweight
Total Calories
Protein
Fat
Carbs
Charles
200
4,000
250
100
525
Emma
125
2,500
156
63
327
LEANER GOAL:
If you are looking for a starting point for getting leaner, actually
start with all the above to gain weight!
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This may be higher than your normal intake but it’s important to
build your metabolism so that you have “somewhere to go” with
your calories as you hit plateaus. I would advise this for 2 weeks
before starting the cutting process. Many times, people are not
eating much, so the 1st week is really tough. Once you make it
through week 1, week 2 isn’t so bad in terms of getting food down.
Then you start the cutting!
So, in the above example Charles’ adjustments will be something like this:
10% net total difference in calories in vs. calories out
5% from a reduction in calories via diet changes (200 calories reduced)
5% from an increase in caloric expenditure from adding cardio
(200 calories expended via cardio)
Continue to make changes more or less aggressively based on
results. You may not want to adjust at all, or do another 5%, etc.
If you want a more customized 1-time plan or weekly coaching to
get you started, you should have been prompted with an option
upon making your purchase of the training program. If you missed
it, you can always find all of our coaching packages here.
PROPER INTENSITY
It is also critical to work at the right level of intensity regarding
going to failure, especially with a lower volume plan. Going too hard
or too easy can compromise results. I have taken the guesswork
out of this and will give you an “RPE” on every exercise to tell you
how close to failure you should go.
Follow the RPE suggestion for each exercise to ensure you are
training at the correct intensity level.
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***FEEDER SETS – I will mention feeder sets often in the program.
They are extremely important. These are low rep sets designed
to just get you to your working sets carefully, so you do not get
injured, but to not exhaust your muscles. Not doing these sets is
why many people have been injured executing low volume/high
intensity workout plans. These are not official sets as the intensity
is extremely low on these.
Rate of Perceived Exertion Flow Chart
Fairly easy like a warm-up weight
@ 6.0
You can do 4-6 more reps
@ 7.0
You can do 2-3 more reps
@ 8.0
You have 2 more reps left in the tank
@ 8.5
You have 1 more rep left in the tank
@ 9.0
Went to failure at perfect form
@ 10
Went to failure with loose form after perfect reps completed
@ 11
Used a high intensity technique to push beyond failure
@ 12
Used multiple high intensity techniques/go apeshit set!
@ 13
Click on any one of the tags for an example
Generally, (not always) I count sets that are 7.0 and above as working sets.
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Week 1
Your first 2 exercises for large body parts are foundational for weeks 1-3, meaning we keep these in,
and work progressive overload via weight or rep increases on them. I want you to understand that
if you are not able to make the increase, it doesn’t mean you did not improve. It is impossible to get
stronger every workout forever. Consistent hard effort is the most important factor. Weeks 4-6 we
will rotate in 2 new exercises.
If you need to take notes on your top set to remember it, please do.
Your next 1-2 exercises are to drive an insane amount of blood into the muscle, and then put a massive stretch on it during your final exercise. I believe this combination results in additional hypertrophy. Many of these exercises will end with an intensifier such as drop sets, cluster sets, partials, etc.
These techniques allow you to exhaust muscle fibers, and need to be used very carefully, hence why I
use a small number of them.
Activate, load, and exhaust!
Monday - Legs
Thursday
Upper legs
5 exercises
7 sets
Back
5 exercises
12 sets
Calves
1 exercise
2 sets
Abs
1 exercise
4 sets
6 exercises
9 sets
6 exercises
16 sets
Tuesday - Chest, Shoulders, Abs
Friday - Biceps and Triceps
Chest
4 exercises
6 sets
Biceps
3 exercises
11 sets
Shoulders
3 exercises
9 sets
Triceps
3 exercise
11 sets
Abs
1 exercise
4 sets
Calves
1 exercise
4 sets
8 exercises
19 sets
7 exercises
26 sets
Wednesday - OFF
Saturday - Legs
Upper Legs
5 exercises
8 sets
5 exercises
8 sets
Sunday - OFF - Family Day
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WEEK 1 - MONDAY
Upper legs
5 exercises
7 sets
Calves
1 exercise
2 sets
1/ Upper legs | Seated leg curls
This is your base leg movement #1. These are the most underrated leg
exercise there is. Awesome for hams and set your squats up perfectly. Do 2 sets of 20 here to get the blood moving, and then just feeder
sets of 4 until we get to our work set. On all these lower rep feeder
sets I want you to use a 3 second eccentric (so lower the weight with
a 3 count). For your work set, I want you to do 8 hard reps (still using
a 3 second eccentric) where you can barely get the 8th rep with good
form, then drop the weight 30% (ish) and go to failure again, and then
do 10 slow partials from the stretch position. Watch in the video how
Ken, Terrance and I continue with slow partials at around the 5:30
mark. We are using a lying leg curl, but the principle is the same on
the seated version. Work through the pain. 1 total work set
This is an example of what it could
look like:
60 x 20
80 x 20
100 x 4
120 x 4
140 x 8, followed by 110 x 6, followed by 10 partials out of stretch
position (Work set)
Note: If you don’t have a seated leg curl you can do a lying leg curl.
Vlog 7 - Brutal Old School EliteFTS Leg Workout | Day in The Life
#7
This set is an RPE of 11
Goal – Activate and pump
Pro Tip
If you want maximum hamstring
development, specifically the
biceps femoris, work leg curls
hard as part of this muscle only
crosses the knee and is purely a
knee flexor. Hip extension will do
nothing for this muscle.
2/ Upper legs | Squats
This is your base leg movement #2. Our target reps on this
program for the first 3 weeks is 8 reps. Each week the goal is
to use more weight to get your 8 reps. Take your time warming up, but don’t fatigue yourself as you do. Use feeder sets,
and then I want 2 work sets. I want one set where you leave
2-3 reps in the tank, and then 1 set where you leave 1 rep in
the tank. On all sets I want a 3 second eccentric. I want you
to learn how to “own” the weight even when going heavier.
This is tough. 2 total work sets
Note: If you have a low back injury and prefer to not do
these, use a machine that supports your back. I want the
squat motion simulated.
These sets are an RPE of 8, and 9
Goal – Train explosively
This is an example of what it could look like:
135 x 10
185 x 10
225 x 6
275 x 6
315 – 8 (2-3 reps left in tank)
345 – 8 (1 rep left in tank)
Pro Tip
If you want to work more posterior chain
such as glutes, use a normal back squat.
If you want to focus more on quads, use
a Safety squat bar (also a Spider bar, and
Transformer bar work).
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3/ Upper legs | Leg press
It’s time to get nasty. This means maximum pump and effort.
Work up to a weight that is really tough 10 reps. Use low rep
feeder sets to get you there, so you have plenty of strength.
Now It’s time to go to work. Do your 10 reps leaving a rep or
two in the tank then drop the weight and shoot for another 6
to 8, then drop the weight and shoot for another 6 to 8. On all
reps use a 3 second decent. You have to maintain focus to do
this and work through the pain. 1 total work set
This is an example of what the dropset
might look like:
5 plates per side x 4
6 plates per side x 4
7 plates per side x 4
8 plates per side x 10, drop a plate off each
side and do 8, then drop a plate of each
side and do another 8.
This set is an RPE of 11
Goal – Supramax pump
Pro Tip
If you want to work more hams, glutes, and adductors, use
a high and wide stance with toes slightly out. If you want
more quad, use a medium stance with toes straight up.
4/ Upper legs | Barbell walking lunge
You are going into these with a crazy pump. On these I want you to SLOW DOWN
the reps. Take smaller steps and go nice and slow. Don’t worry about using a
heavy weight. I want you to be able to take about 10 steps with each leg. Again,
do these slow and controlled. Do 2 sets. 2 total work sets
Note: If you don’t really have an area to walk with a barbell, do these holding
kettlebells or dumbbells.
My “3” Favorite Types of Lunges
This set is an RPE of 9
Goal – Supramax pump
5/ Upper legs | Stiff legged barbell deadlift
Here we are doing 2-3 feeder sets of 4 reps, before doing our hard
set. I want you to lower the bar slowly, for a 3 count, and then come
up all the way before going back down. Don’t lean back and hyperextend your spine at the top. Just stand up straight and flex your glutes.
I want you to find a weight that you can do for 8 reps. You should fail
around 8. Now let me be really clear here. Do NOT use bad form as
you fatigue. If you lose form, drop the bar and stop. I want 8 perfect
reps. That is what I define as failure. It will take some experimenting
the first week to find the right weight. 1 total work set
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This is an example of what it could
look like:
135 x 4
185 x 4
225 x 4
275 x 8 (barely got 8th rep with
good form)
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Note: If you have a low back injury and prefer to not do these in the program, I want you to
do banded hyperextensions. Follow the same target of around 10 reps hitting failure. You
will need bands to make 10 reps hard. If you are lucky enough to have a reverse hyper machine, that is another great substation. Put your feet apart to do more ham and glute if so.
Hyperextensions with Band Tension
This set is an RPE of 9-10
Goal – Train muscle from stretch position
6/ Calves | Standing calve raises
I want you to do a couple high rep warm up sets and then hit your 2
hard sets. You are going to do 2 sets of 10. After you do 10-12 reps, do
10 more partials, and then sit in the stretch for 10 more seconds. Do
this on both work sets. 2 total work sets
Note: In between all calve work sets in this ENTIRE PROGRAM (even
feeders), do tibia raises. This means simply raising your toes (dorsiflexing foot). I like to let my toes hang off an aerobic step bench
when doing these to get some tibialis stretch. Do sets of 20. I won’t
mention this in the rest if the program, but I expect you to keep doing these as instructed.
Here is a version using a short band if you do not
have a tibia machine also.
Exercise Index - Tibia Raises
These sets are an RPE of 9-10
Goal – Supramax pump and train muscle from
stretch position / long muscle length
This is an example of what it could
look like:
50 x 20
100 x 20
150 x 5
175 x 4
200 x 10, then 10 partials, then 10
second stretch
200 x 10, then 10 partials, then 10
second stretch
Pro Tip
The stretch is a non-negotiable on calves. Your calves
are used to walking and flexing, but not stretching. If
you really want to grow your calves, you simply cannot ignore the stretch.
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WEEK 1 - TUESDAY
Chest
4 exercises
6 sets
Shoulders
3 exercises
9 sets
Abs
1 exercise
4 sets
1/ Chest | Slight decline dumbbell press
Base movement #1. This is my favorite way to do dumbbell presses. This also will give you zero stress in your
shoulder joint. I want you to work your way up to a top set
of 8 reps. This means that you find the most weight you
can use with good form to get 8 reps with. Take the reps to
¾ lockout. 1 total work set
Exercise Index - Slight Decline Dumbbell Press
For example:
Warm up set 1 – 20 lb dumbbells x 15 reps
Warm up set 2 – 40 lb dumbbells x 15 reps
Warm up set 3 – 60 lb dumbbells x 4
Warm up set 4 – 80 lb dumbbells x 4
Top set – 100 lb dumbbells x 8 (could not do a
9th rep with good form)
NOTE: For women I prefer you use a high angle version Smith Press
as your base exercise. Go to 9 minutes into the video to see.
How To Get a “BIG” Chest with the Smith Machine
This set is an RPE of 10
Goal – Activation and start pump
2/ Chest | Incline barbell press
Base movement #2. I want you to do a top
set of 6 here. Lower the weight under control
and drive it up with authority and speed. Even
though it’s heavy enough that the reps aren’t
fast, still TRY to lift it up with explosiveness.
You can leave 1 rep in the tank on this one. 1
total work set
Top set RPE of 9
Goal – Train explosively
For example:
Warm up set 1 – 135 lbs. x 10 reps
Warm up set 2 – 185 lbs. x 3 reps
Warm up set 3 – 225 lbs. x 3 reps
Top set – 245 lbs. x 6 (could not do a 7th rep with good form)
Pro Tip
Stopping an inch or two short of touching chest will take
away significant stress from rotator cuff and keep shoulders healthier. Women don’t generally need to do this.
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3/ Chest | Hex/smash press
See the video below for a demo. The key is to smash the
dumbbells together the entire range of motion. Squeeze
your pecs as hard as you can! Do a hard set of 10, and then
hit your 2nd set using your high intensity technique “cluster” set. Use the same weight but leave 2 reps in the tank.
Rest 20 seconds. This time leave 1 rep in the tank, then
pause for 20 seconds and go to failure. Your reps might
look something like this ---> 8, 6, 4, 2 total work sets
For example:
Warm up set 1 – 35 lb dumbbells x 5
Work set 1 – 55 lb dumbbells x 10 (1 rep in the
tank)
Work set 2 – 55 lb dumbbells x 8, rest 20
seconds, then 6, rest 20 seconds then 4. See
Cluster set technique for explanation on how
to do these perfect.
Exercise Index - Hex Press
These sets are RPE of 9 and then 11.
Goal – Supramax pump
4/ Chest | Machine or cable flye
On these I want you to do 2 sets of 8. On the last/8th rep of each set, pause in the
stretch position and hold for 10 seconds. 2 total work sets
These sets are all RPE of 10-11
Goal – Train muscle from a stretch position
5/ Shoulders | Bent over lateral raise
This is very simple way to get our rear delts cooking. Do 3 sets of 25 to start. 3 total work sets
Exercise Index - Bent Over Dumbbell Rear Delt Raise
The RPE is 8-9 on these sets
Goal – Supramax pump
Shoulder health bonus
Before you start your next exercise, do 30 over and backs for shoulder health and flexibility.
Over and back Rope Stretches
6/ Shoulders | Smith Machine seated overhead press
Do these seated with a back support. If you are short like
me you can do these standing. Only take the weight down
to the top of your head. I intentionally keep a short range
of motion on these. I want you to do 2 sets of 12, then a
cluster set. 3 total work sets
Warm up set 1 – 95 lbs. x 5 reps
Work set 1 – 135 lbs. x 12 reps
Work set 2 – 135 lbs. x 12 reps
Work set 3 – Cluster set – 135 x 10 rest 20
seconds, 135 x 7 rest 20 seconds, 135 x 5 (this
is just a random example)
The first 2 sets are an RPE of 9, and the last set is 11
Goal – Supramax pump
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7/ Shoulders | Dumbbell Y raise
This is the 2nd exercise in the video below around 4:15. You lay against an incline bench and
raise the dumbbell to 10 and 2 o’clock. I like to try to hold at the top for a split-second flexing
hard too. Do 3 sets of 12 here. These are phenomenal for side delts. 3 total work sets
The Perfect 3 Exercise Shoulder Workout for Capped Delts
These sets are all RPE of 9
Goal – Supramax pump
If you have terrible triceps, let’s add this in.
BONUS / Triceps | Dual rope triceps extensions
I absolutely love these and the range of motion you can get
with the dual rope configuration. You will likely only need 1
warm up set to find your work weight. Do 2 sets of 8 here.
On your 3rd set I want a drop set. Do 8 reps, drop the weight
about 20-25% and go to failure, then drop the weight another 20-25% and go to failure. 3 total work sets
Warm up set 1 – 95 lbs. x 5 reps
Work set 1 – 140 lbs. x 8 reps
Work set 2 – 140 lbs. x 8 reps
Work set 3 – Drop set – 140 lbs. x 8, 110 lbs.
to failure, 80 lbs. to failure
Exercise Index - Dual Rope Tricep Extensions
The first 2 sets are an RPE of 9, and the last set is 11
Goal – Supramax pump
8/ Abs | Rope crunches
Do 4 sets to failure here. I try to use a weight that allows
for about 12-15 reps. 4 total work sets
Rope crunches
These sets are all RPE of 10
Pro Tip
If you want to practice vacuuming, do this
4x per week the entire program!
How To Stomach Vacuum Like a Pro
Goal – Supramax pump
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WEDNESDAY
OFF DAY
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WEEK 1 - THURSDAY
Back
5 exercises
12 sets
Abs
1 exercise
4 sets
1/ Back | One arm barbell row
This is going to be your first base movement for back the
first 3 weeks of the program. Next week I’ll want a weight
bump but the same rep count on your work sets. Do 2-3
warm up sets, then a set to failure with 10 reps. Then
for your last set, add some weight and hit failure with
around 8 reps. 2 total work sets
Exercise Index - One Arm Barbell Row
These sets are all RPE of 10
This is an example of what it could look like:
1 25 lb plate for 15
2 25 lb plates for 10
3 25 lb plates for 10 (work set)
3 25 lb plates and a 10 for 8 (work set)
The numbers are just targets, the most important thing is that the sets are to true failure
with good form. You can be off a rep or two.
Goal – Supramax pump
2/ Back | One arm supinated pulldown
This is your second base movement. We are going to perfect these! I love these, as I feel they
are the most underrated back exercise there is. Do 2 sets of 10 here after a good set to feel
out the exercise. See the video for the setup. This is a little unique. I love the angle because
you can drive your elbows straight down and really flex your lat. At the bottom lean a little to
the side your flexing (lateral spinal flexion) and squeeze even harder. 2 total work sets
Exercise Index - Single Arm Pulldown
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Rack pull
Set the pins to mid-shin. At about 5 minutes into the video below you’ll see how I like
to do these. It is not the same as just grip it and rip it. I want you to really feel your
lats engage during this movement. These should feel outstanding after just doing the
supinated pulldown. Do a few sets to get the feel of it, and then do 3 sets of 6. I want
you to leave 1 rep in the tank on each set. 3 total work sets
How To Deadlift like a Bodybuilder | Back Workout
These sets are all RPE of 9
Goal – Supramax pump
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4/ Back | Chest pulls
I love these for rhomboids, rear delts, and lower traps. These are like facepulls, but as
you can see in the video – you pull them into your chest. Flex hard in the contracted
position. Do 3 sets of 10. 3 total work sets
Exercise Index - Chest Pulls
These sets are all RPE of 9
Goal – Supramax pump
5/ Back | Dumbbell pullover with band
Do 2 sets of 10 here. Leave 1 rep in the tank on each set. If you don’t have a band,
that’s ok, just do with the dumbbell. 2 total work sets
Exercise Index - Banded Dumbbell Pullovers
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
BONUS – Men, if you have terrible traps, let’s add this in. I prefer women don’t
generally work traps directly.
6/ Traps | Dumbbell shrugs
Do 2 tempo sets where you go pretty fast for 30 reps on each one. 2 total work sets
These sets are all RPE of 10
Goal – Supramax Pump
7/ Abs | Decline bench leg raises
Do 4 sets to failure here. 4 total work sets
Decline bench leg raises
These sets are all RPE of 10
Goal – Supramax pump
Pro Tip
I like to put abs in after lower back to get some of that
blood out of your lower back and into your abs. If I would
have only done this in my younger years instead of driving home with a nasty low back pump after endless
reps of hypers! Also, as you do these, think about curling
yourself up into a ball, and uncurling yourself as well to
keep tension on abs, and off hip flexors.
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WEEK 1 - FRIDAY
Biceps
3 exercises
11 sets
Triceps
3 exercise
11 sets
Calves
1 exercise
4 sets
*** I really don’t use base movement for arms as contraction quality and pump are the focus as opposed
to lifting heavier and heavier. Constantly pushing weight, on bicep work especially, will usually result in
some form of tendonitis.
1/ Biceps and Triceps | Hammer curls
Do a few warmups here and then we are going to do 4 rounds. Do 10 reps here. Then
move onto next exercise immediately.
Superset with
2/ Biceps and Triceps | Dual rope triceps kickbacks
After warming up, now we do 10 reps here.
Exercise Index - Dual Rope Tricep Extensions
Do 4 rounds here after you have warmed up. 8 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
3/ Biceps and Triceps | Drag curls
Do sets of 8 here. Do these very slow and controlled. I want you to feel the fire. Lower
with control, and squeeze hard at the top.
Exercise Index - Drag Curls
Superset with
4/ Biceps and Triceps | Dumbbell lying extensions
Now we do 8 reps here.
Exercise Index - Lying Tricep Extensions
Do 4 rounds here after you have warmed up. 8 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
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5/ Biceps and Triceps | Concentration preacher curls
Do these nice and slow and get a stretch at the bottom of each rep. Do 8 reps.
Exercise Index - Concentration Preacher Curls
Superset with
6/ Biceps and Triceps | Seated overhead rope extensions
Do sets of 12 here and work that stretch hard. At the end of each
set, hold the stretch position for 15 seconds.
Seated overhead rope extensions
Do 3 rounds here after you have warmed up. 6 total work sets
These sets are all RPE of 10-11
Goal – Train muscle from stretch position / long muscle length
7/ Calves | Standing calve raises
We are going to double up on the sets that we did Monday here and do 4 sets. I
want you to do a couple high rep warm up sets and then hit your 4 hard sets. You
are going to do 4 sets of 10. After you do 10 reps, do 10 more partials, and then sit
in the stretch for 10 more seconds. Do this on all work sets. 4 total work sets
Note: One final reminder here. In between all sets (even feeders), do tibia
raise. This means simply raising your toes (dorsiflexing foot). I like to let
my toes hang off an aerobic step bench when doing these to get some
tibialis stretch. Do sets of 20.
Here is a version using a short band if you do not have a tibia machine.
Exercise Index - Tibia Raises
These sets are an RPE of 9-10
Goal – Supramax pump and train muscle from stretch position / long muscle length
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WEEK 1 - SATURDAY
Upper legs
5 exercises
8 sets
1/ Upper legs | Seated leg curl
On Monday you worked up to a tough set of 8 before doing
the drop set. This time, we change to a cluster set. So, you
still work up to 8, but that last set is now a cluster. This is
overload because you are doing more reps with the heavier
weight in this scenario. Normally I say leave a rep or two in
the tank at the start, but don’t on these today. Go all out. 2
total work sets
This sets are an RPE of 10 and 11
Goal – Activate and pump
This is an example of what it could look like:
60 x 20
80 x 20
100 x 4
120 x 4
140 x 8, failing at 8 (work set)
140 x 8, rest 20 seconds and then go to failure, and then rest 20 seconds again before
going to failure one final time.
2/ Upper legs | Squats
This is your base leg movement. Remember we want to
try and increase the weight we do for 8 reps from Monday.
Take your time warming up, but don’t fatigue yourself as
you do. Use feeder sets, and then I want 2 work sets. I want
one set where you leave 2-3 reps in the tank, and then the
final set where you use a little more weight than on Monday even if it’s just 5 lbs. 2 total work sets
These sets are an RPE of 8 and 9
This is an example of what it could look like:
135 x 10
185 x 10
225 x 6
275 x 6
320 – 8 (2-3 reps left in tank)
350 – 8 (goal is to increase what you did
Monday by 5 lbs..)
Goal – Train explosively
3/ Upper legs | Hack squat
Now it’s time to break out the cluster set, again. You can see one of my
cluster sets at 17:00 in the video below. Work up to a weight that is really tough 10 reps. Use low rep feeder sets to get you there, so you have
plenty of strength. Now It’s time to go to work. Do your 10 reps leaving a
rep or two in the tank, then rack the weight and count to 20, and do what
you can, then rack the weight and count to 20 and do it one more time.
This means you are doing a lot of really tough reps, and essentially 3 sets
in one. 1 total work set
This is an example of what it
might look like:
2 plates per side x 4
3 plates per side x 10, rest 20
seconds and do 7, rest 20 seconds and do 5
Note: If you do not have hack, find a machine where your back is supported. This is key so as you get tired
during the cluster set, you don’t lose form and injure yourself.
Vlog 7 - Brutal Old School EliteFTS Leg Workout | Day in The Life #7
This set is an RPE of 11
Goal – Supramax pump
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4/ Upper legs | Leg extension
Another nasty set coming here. Give me EVERYTHING! Do a set to find what will be a
tough 10. Now I want you to do 10 hard reps, and then give me 25 partials out of the
bottom. It’s going to hurt, but you can do it if you just focus. Do not get out of the seat
until you do all 25 partials even if the weight is moving only 1 inch. 1 total work set
This set is an RPE of 11
Goal – Supramax pump
5/ Upper legs | Stiff legged barbell deadlift
This is the same as Monday, but we add a work set. Here we
are doing 2-3 feeder sets of 4 reps, before doing our hard
sets. I want you to lower the bar slowly, for a 3 count, and
then come up ¾ of the way before going back down. I want
you to find a weight that you can do for 10 reps. You should
fail around 10. Now let me be really clear here. Do NOT use
bad form as you fatigue. If you lose form, drop the bar and
stop. I want 10 perfect reps. That is what I define as failure.
2 total work sets
This is an example of what it could look like:
135 x 4
225 x 4
275 x 8 (barely got 8th rep with good form)
275 x 8 (barely got 8thth rep with good form
– you may lose a rep or two fyi)
These sets are an RPE of 9-10
Goal – Train muscle from stretch position
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SUNDAY
OFF - FAMILY DAY
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Week 2
Monday - Chest, Shoulders, Abs
Thursday
Chest
4 exercises
7 sets
Biceps
3 exercises
9 sets
Shoulders
3 exercises
9 sets
Triceps
3 exercises
12 sets
Abs
1 exercise
4 sets
Abs
1 exercise
4 sets
8 exercises
20 sets
7 exercises
25 sets
Tuesday
Friday - Legs
Back
5 exercises
12 sets
Calves
1 exercise
3 sets
6 exercises
15 sets
Upper legs
5 exercises
10 sets
5 exercises
10 sets
Saturday - Chest, Shoulders, Calves
Wednesday - OFF
Chest
4 exercises
7 sets
Shoulders
3 exercises
9 sets
Calves
1 exercise
5 sets
8 exercises
21 sets
Sunday - OFF - Family Day
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WEEK 2 - MONDAY
Chest
4 exercises
7 sets
Shoulders
3 exercises
9 sets
Abs
1 exercise
4 sets
1/ Chest | Slight incline dumbell press
Base movement #1. Whatever you did last week for 8, our
goal is to beat the reps this week, so shoot for 9 or 10 reps!
1 total work set
Exercise Index - Slight Decline Dumbbell Press
NOTE: For women I prefer you use a high angle version
Smith Press as your base exercise. Go to 9 minutes into
the video to see.
How To Get a “BIG” Chest with the Smith Machine
For example:
Warm up set 1 – 20 lb dumbbells x 15 reps
Warm up set 2 – 40 lb dumbbells x 15 reps
Warm up set 3 – 60 lb dumbbells x 4
Warm up set 4 – 80 lb dumbbells x 4
Top set – 100 lb dumbbells x 9 (could not do
a 10th rep with good form – assuming you
did 8 last week)
This set is an RPE of 10
Goal – Activation and start pump
2/ Chest | Incline barbell press
Base movement #2. I want you to do a top set of 7 or 8 here
with what you did for 6 last week. Lower the weight under control and drive it up with authority and speed. Even
though it’s heavy enough that the reps aren’t fast, still TRY
to lift it up with explosiveness. 1 total work set
Top set RPE of 9
For example:
Warm up set 1 – 135 lbs. x 10 reps
Warm up set 2 – 185 lbs. x 3 reps
Warm up set 3 – 225 lbs. x 3 reps
Top set – 245 lbs. x 7 (could not do a 8th
rep with good form)
Goal – Train explosively
3/ Chest | Dips
Watch in the video how I do these. I love these for thick outer gorilla style pecs. Do 3 sets to failure
here. Let’s pump up the volume some. 3 total work sets
Go to 10 minute mark in video for dip form.
Constant Tension *HEAVY* Chest Workout @ Madtown Fitness
Note: If you have shoulder health issues, using an assist machine should allow you to do these.
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
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4/ Chest | Low cable crossover
On these do 1 hard set of 8 to start. Next, I want a massive drop set. I want you to hit 8 reps, drop the weight
some and hit another 6 or so, then drop it again for another 6, and then one final time for another 6. On your
last rep, hold and flex for a 10 count isohold. 2 total work sets
Exercise Index - Low Cable Crossover
Note: For women I prefer you use a high angle version of this. Set the pulleys up high.
These sets are RPE of 10 and 11
Goal – Train muscle from stretch position / long muscle length
Time to jam your delts FULL of blood!
5/ Shoulders | Landmine shoulder press
These are for your front delts and also serratus. Training this muscle helps support shoulder health. Do 3
sets of 8 here. See the video below for proper form. 3 total work sets
Exercise Index - Landmine Shoulder Press
These sets are all RPE of 9-10
Goal – Supramax pump
6/ Shoulders | Bent over dumbbell lateral
Do 20 reps here.
Superset with
7/ Shoulders | Dumbbell side lateral
Now stand up and hit 10 side laterals immediately.
Do 3 rounds here after you have warmed up. 6 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
8/ Abs | Rope crunches
Do 4 sets to failure here. I try to use a weight that allows for about 12-15 reps.
4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
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WEEK 2 - TUESDAY
Back
5 exercises
12 sets
Calves
1 exercise
3 sets
1/ Back | One arm barbell row
Do 2-3 warm up sets, then a set to failure with 12 reps with
what you did for 10 reps last week. Then for your last set, add
some weight and hit failure with around 10 reps with what
you did 8 reps with last week. 2 total work sets
Exercise Index - One Arm Barbell Row
These sets are all RPE of 10
This is an example of what it could look like:
1 25 lb plate for 15
2 25 lb plates for 10
3 25 lb plates for 12 (work set)
3 25 lb plates and a 10 for 10 (work set)
The numbers are just targets, the most important thing is that the sets are to true
failure with good form. You can be off a rep
or two.
Goal – Activation and start pump
2/ Back | One arm supinated pulldown
This is your second base movement. Do 2 sets of 12 here with what you did 10 with
last week after a good set to feel out the exercise. Remember to drive your elbows
straight down and really flex your lat. At the bottom lean a little to the side your
flexing (lateral spinal flexion) and squeeze even harder. 2 total work sets
Exercise Index - Single Arm Pulldown
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Low cable row
With your lats jammed full of blood, these should feel really good. This is just your
good old basic low cable row. Keep your lats tense the whole time, and drive those
elbows back squeezing as hard as you can. Do 3 sets of 10. 3 total work sets
YOU ARE Doing the Low Row X WRONG X (DO IT LIKE THIS)
These sets are all RPE of 9
Goal – Supramax pump
4/ Back | Dumbbell pullovers
Let’s get your upper and outer back stretched out good now. Feel free to do the banded version if you like. Do 3 sets of 12 here. 3 total work sets
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
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5/ Back | Barbell hyperextension
What a brutal way to finish off your low back/spinal erectors. Do 2 sets of 10
here. Use a slow tempo on these and control the weight throughout the entire
movement. 2 total work sets
Exercise Index - Barbell Hyperextensions
These sets are all RPE of 8-9
Goal – Supramax pump
Men, if you have terrible traps, let’s add this in. I prefer women don’t generally work traps directly.
BONUS / Traps | Dumbbell shrugs
Do 2 tempo sets where you go pretty fast for 30 reps on each one. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
6/ Calves | Toe press
I do more of these now then anything. I just use a leg press and do toe presses on it. I love to work these heavy and really work the stretch hard. Let’s do 3
hard sets of 8 here after 2-3 high rep warm ups. Go to 5 minutes in the video
below for proper form. 3 total work sets
Get Big Calves | Short On Time Calf Workout
These sets are all RPE of 10
Goal – Supramax pump
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WEDNESDAY
OFF DAY
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WEEK 2 - THURSDAY
Biceps
3 exercises
9 sets
Triceps
3 exercises
12 sets
Abs
1 exercise
4 sets
More pump insanity today – let’s get it! 3 exercises back to back to back
1/ Biceps | EZ bar curls
Do a few warmups here to get the elbows feeling good, and then the rep number will
be 8 reps.
Superset with
2/ Biceps | Hammer curls
Do 8 here.
Superset with
3/ Biceps | One arm cable curl
Do 8 here, notice the nice stretch and contraction.
Exercise Index - One Arm Cable Curl
Do 3 rounds here after you have warmed up. 9 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
3 more exercises back to back to back.
4/ Triceps | Dual handle pushdowns
Do a few warmups here to get the elbows feeling good, and then the rep number will be 8 reps.
Tricep pushdowns with single handles
Superset with
5/ Triceps | Kettlebell lying extensions
Do 8 here. You can use dumbbells if you do not have kettlebells.
Exercise Index - Kettlebell Lying Tricep Extensions Skull Crusher
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Superset with
6/ Triceps | Bent over extensions with single handles
Do 8 here, work that stretch!
Bent over extensions with single handles
Do 4 rounds here after you have warmed up. 12 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
7/ Abs | Decline bench leg raises
Do 4 sets to failure here. You should be continually trying to beat your reps on
your ab work as well. 4 total work sets
Decline bench leg raises
These sets are all RPE of 10
Goal – Supramax pump
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WEEK 2 - FRIDAY
Upper legs
5 exercises
10 sets
1/ Upper legs | Seated leg curl
Last week we finished with a big cluster set here, after doing
drop sets earlier in the week. Now I want you to slow it down
and we are doing more straight set volume. I simply want you
to do 3 really hard sets of 10 after you have warmed up well.
3 total work sets
These sets are an RPE of 9-10
Goal – Activate and pump
This is an example of what it could look like:
60 x 20
80 x 20
100 x 4
120 x 4
140 x 8
140 x 8
140 x 8
2/ Upper legs | Squats
We are sticking with your target reps of 8. So, work up to a tough 8, and stay
there and do 2 hard sets of 8. Try to beat the weight you used last week by
even if just a few pounds. 2 total work sets
These sets are an RPE of 9
Goal – Train explosively
3/ Upper legs | Leg extension
It’s time to break out the cluster set. This one is going to hurt. I want this to be
a really hard 10 reps to start. I want you to flex hard at the top of all reps for a 2
count. Rest 20 seconds after you’re done, and then do it again, but you don’t have
to pause. Just keep the weight moving. Now after resting 20 seconds again, do 10
more, and you will have to use partials to get your 10 guaranteed. 1 total work set
This set is an RPE of 11
Goal – Supramax pump
4/ Upper legs | Leg press
Now that your quads are on straight fire, let’s further push them. You don’t have to train
them until next Thursday, so let’s push! I want a tough set of 30 here, rest 20 seconds
and see if you can get 6 to 8 more, then rest 20 seconds and see if you can get 6 to 8
more. 1 total work set
This set is an RPE of 11
Goal – Supramax pump
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5/ Upper legs | Stiff legged barbell deadlift
We continue to add some volume here, and do 3 sets of 8
this time, as opposed to the 2 we did last week. Come all
the way up and flex your glutes. 3 total work sets
Note: If you have a low back injury and prefer to not do
these, I want you to do banded hyperextensions. Follow
the same target of around 10 reps hitting failure. You will
need bands to make 10 reps hard.
This is an example of what it could look like:
135 x 4
225 x 4
275 x 8 (barely got 8th rep with good form)
275 x 8 (barely got 8thth rep with good form
– you may lose a rep or two fyi)
275 x 8 (probably lose a rep or so)
These sets are an RPE of 9-10
Goal – Train muscle from stretch position
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WEEK 2 - SATURDAY
Chest
4 exercises
7 sets
Shoulders
3 exercises
9 sets
Calves
1 exercise
4 sets
1/ Chest | Slight decline dumbell press
Base movement #1. Now we finish this week by beating what you did Monday by a rep or
two. Let’s see 12 reps with your top weight on these today! 1 total work sets
NOTE: For women I prefer you use a high angle version Smith Press as your base exercise.
This set is an RPE of 10
Goal – Activation and start pump
2/ Chest | Incline barbell press
Base movement #2. I would really love to see 8 or 9 reps
this time on these with your top weight. More progress!
Lower the weight under control and drive it up with authority and speed. Even though it’s heavy enough that the
reps aren’t fast, still TRY to lift it up with explosiveness.
1 total work set
For example:
Warm up set 1 – 135 lbs. x 10 reps
Warm up set 2 – 185 lbs. x 3 reps
Warm up set 3 – 225 lbs. x 3 reps
Top set – 245 lbs. x 8 (could not do a 9th rep
with good form)
Top set RPE of 9
Goal – Train explosively
3/ Chest | Machine press
Pick your favorite chest machine for your big cluster set here. Hit a tough set of 10,
rest 20 seconds, and go again, then rest 20 seconds and go again! 1 total work set
This sets are an RPE of 11
Goal – Supramax pump
4/ Chest | Dips
A little volume bump coming here to finish. We take the 3 sets to failure from earlier
this week to 4 sets. 4 total work sets
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
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5/ Shoulders | Landmine shoulder press
I want to continue these again this week with all the pressing we are doing. These are
for your front delts and also serratus. Training this muscle helps support shoulder
health. Do 3 sets of 8 here. See the video below for proper form. 3 total work sets
Exercise Index - Landmine Shoulder Press
These sets are all RPE of 9-10
Goal – Supramax pump
Can you take even more pain and blood flow than Monday? More reps coming.
6/ Shoulders | Bent over dumbbell lateral
Do 30 reps here.
Superset with
7/ Shoulders | Dumbbell side lateral
Now stand up and hit 15 side laterals immediately.
Do 3 rounds here after you have warmed up. 6 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
8/ Calves | Toe press
Let’s do 4 hard sets of 10 here after 2-3 high rep warmups. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
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SUNDAY
OFF - FAMILY DAY
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Week 3
This is the final week for our first 2 base exercises for major body parts.
They rotate out for weeks 4-6.
Monday
Thursday – Legs
Back
5 exercises
12 sets
Upper legs
5 exercises
14 sets
Abs
1 exercise
4 sets
Calves
1 exercise
4 sets
6 exercises
16 sets
6 exercises
18 sets
Tuesday
Friday – Chest, Shoulders, Calves
Biceps
3 exercises
9 sets
Chest
4 exercises
7 sets
Triceps
3 exercise
9 sets
Shoulders
3 exercises
9 sets
Calves
1 exercise
2 sets
Calves
1 exercises
4 sets
7 exercises
20 sets
8 exercises
20 sets
Wednesday - OFF
Saturday - Back
Back
5 exercises
13 sets
Abs
1 exercise
4 sets
6 exercises
17 sets
Sunday - OFF - Family Day
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WEEK 3 - MONDAY
Back
5 exercises
12 sets
Abs
1 exercise
4 sets
1/ Back | One arm barbell row
Do 2-3 warm up sets first. Last week we worked our reps all the way up to a tough
set of 12 and then 10. Now we are in position to add more weight to the bar and bring
the reps down some. Now your 2 work sets are going to be a tough set of 8, and then
a tough set of 6. If you remember in week 1, we went to a tough set of 8 and 10. I am
betting your 8 now is better than it was then! 2 total work sets
These sets are all RPE of 10
Goal – Activation and start pump
2/ Back | One arm supinated pulldown
Same thing here. Now we can go a little heavier and bring the reps down. So, let’s take our
reps down from 12 to 8, and increase weight. Maintain perfect form! 2 total work sets
Exercise Index - Single Arm Pulldown
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Rack pull
Since we aren’t hitting legs until Thursday, and we last hit these in week 1, time to get back
on the rack pulls. Remember the technique from week 1. Set the pins to mid-shin. At about 5
minutes into the video below you’ll see how I like to do these. It is not the same as just grip it
and rip it. I want you to really feel your lats engage during this movement. These should feel
outstanding after just doing the supinated pulldown. Do a few sets to get the feel of it, and
then do 3 sets of 6. I want you to leave 1 rep in the tank on each set. 3 total work sets
How To Deadlift like a Bodybuilder | Back Workout
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
4/ Back | Curry 3-way pulldowns
This is a movement Brandon Curry taught me that is straight fire. Do 3 sets here.
The reps are 6, 6, and 6 on each set. Welcome to pain. 3 total work sets
Brandon Curry 3 Way Lat Pulldown For a Crazy BURN
These sets are all RPE of 9
Goal – Supramax pump
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5/ Back | Dumbbell pullover with band
Do 2 sets of 10 here. Leave 1 rep in the tank on each set. If you don’t have a
band, that’s ok, just do it with the dumbbell. 2 total work sets
Exercise Index - Banded Dumbbell Pullovers
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
BONUS/ Traps | Dumbbell shrugs
Do 3 sets where you hold the weight at the top for a 3 count. 3 sets of 10.
3 total work sets
These sets are all RPE of 10
Goal – Supramax pump
6/ Abs | Decline bench leg raises
I want to start our ab work with these again this week. Do 4 sets to failure
here. Keep beating your numbers on rep here. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
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WEEK 3 - TUESDAY
Biceps
3 exercises
9 sets
Triceps
3 exercises
9 sets
Calves
1 exercise
2 sets
Ok after all the arm pump insanity, let’s slow it down a little for arms this week!
1/ Biceps | Seated hammer curls
This is my favorite hammer technique. 2 minutes into the video you’ll see me sitting down
on a lat pulldown with my elbows braced and leaning slightly back to create a little
stretch. Do several warmups here before you hit 3 sets of 12. 3 total work sets
3 Types of Hammer Curls to Build *HUGE* Biceps
These sets are all RPE of 9
Goal – Supramax pump
2/ Biceps | Concentration preacher curls
As you know I love these too! Do 3 sets of 10. 3 total work sets
Exercise Index - Concentration Preacher Curls
These sets are all RPE of 9-10
Goal – Supramax pump
3/ Biceps | Ez bar curls
Now it’s time to walk through the fire. Do 3 sets of 8, but after your 8th rep on all sets,
slowly do 6 more partials. Slow down on these as you will be straightening your arms at the
bottom and slowly curling up about ¼ of the way. Work through the pain. 3 total work sets
These sets are all RPE of 11
Goal – Supramax pump
4/ Triceps | Dual handle pushdown
Do 3 sets of 12 here once you are warmed up. Let’s move all that blood into your tris
fast. On your last set do a drop set, where you drop the weight 20-30% and go to failure, and then another drop where you do the same. 3 total work sets
Tricep pushdowns with single handles
These sets are an RPE of 10 and 11
Goal – Supramax pump
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5/ Triceps | Floor press
Now let’s get some meat and potatoes! Do 3 sets of 8 here. 3 total work sets
Exercise Index - Floor Press For Triceps
These sets are an RPE of 9-10
Goal – Supramax pump
6/ Triceps | Lying kettlebell extensions
Do 3 sets of 10 here. If you don’t have kettlebells, you can use dumbbells. Remember
to let the dumbbell/kettlebell to come back to your front delts to create that awesome
stretch. 3 total work sets
Exercise Index - Kettlebell Lying Tricep Extensions Skull Crusher
These sets are all RPE of 9-10
Goal – Train muscle from stretch position / long muscle length
7/ Calves | Toe presses
This is when you do toe presses on a leg press machine. We are doing something really
painful here. Do 2 cluster sets. Work your way up to a tough 10 and do the first cluster
set. Then rest a few minutes and drop the weight down to something you can do for 1520 and do a cluster set with this weight to finish them off. Work the stretch at the bottom as always. So, get your reps, rest 20 seconds and go again, rest 20 seconds, and go
again, and then one more time for both clusters! 2 total work sets
This set is an RPE of 11
Goal – Supramax pump
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WEDNESDAY
OFF DAY
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WEEK 3 - THURSDAY
Upper legs
5 exercises
14 sets
Abs
1 exercise
4 sets
1/ Upper legs | Seated leg curl
Ok, you got some easy straight set work last week, let’s
get to the crazy stuff. Do 2 sets of 20 here to get the blood
moving, and then just feeder sets of 4 until we get to our
work sets. I want you to do 10 hard reps where you can
barely get the 10th rep with good form. That’s 1 set. Now do
it again for a 2nd set. Now do it again for set 3, then drop
the weight 30% (ish) and go to failure again, and then do
10 slow partials from the stretch position, and then do a 10
second isohold in the lengthened position. Work through
the pain. 3 total work sets
This is an example of what it could look like:
60 x 20
80 x 20
100 x 4
120 x 4
140 x 10, failing at 10 (work set)
140 x 10, failing at 10 (work set)
140 x 10, followed by 110 x 6, followed by 10
partials, then a 10 second isohold (Work set)
These sets are an RPE of 10 and 12
Goal – Activate and pump
2/ Upper legs | Squats
Last week we added more weight to the bar and went back down to 8 reps.
This week, we are going to do a little more volume with the same weight.
So do the 2 sets of 8, but then add a 3rd set of 6 with it. This is simply more
reps with the weight, as our overload measure. 3 total work sets
These sets are an RPE of 9
Goal – Train explosively
3/ Upper legs | Reverse lunge
I really like this movement for many reasons. It’s great for glutes, can smoke your
quads too, and is easy on your knees. Let’s do 2 difficult sets here. After a warmup
set to get the feel of the movement, do a set of 15 reps on each leg. I want these reps
to be slow and controlled so you feel like your legs are about to burst into flames. On
your last set, I want a cluster set. So do 12 reps, rest 20 seconds, and then do another
6 to 8, rest 20 seconds, and then do another 6 to 8. 2 total work sets
Exercise Index - Split Squats
These sets are an RPE of 9 and 11
Goal – Supramax pump
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4/ Upper legs | Leg press close stance
On these I want a medium close stance. We are going to lower the weight slowly and
try to get pretty deep, so you really stretch your quads. Do 3 slow sets of 15 here. In
between each set, put your feet up on the leg press while you rest (keep them elevated to pool blood). Don’t bring your legs down until you complete all 3 sets. Work
the stretch at the bottom, and don’t bounce. Your teardrop should feel like the skin is
going to tear on it. 3 total work sets
These sets are an RPE of 11
Goal – Supramax pump
5/ Upper legs | Dumbbell stiff legged barbell deadlift
Once again your quads are going to be so pumped up, we need to do these
very slowly and with dumbbells. Do 3 sets of 8 with a slow temp. Take these
to full lockout, squeeze glutes, and come right back down. 3 total work sets
These sets are an RPE of 9
Goal – Train muscle from stretch position
6/ Abs | Rope crunches
Do 4 sets to failure here. 4 total work sets
These sets are all RPE of 10
Goal – Supramax Pump
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WEEK 3 - FRIDAY
Chest
4 exercises
7 sets
Shoulders
3 exercises
9 sets
Calves
1 exercise
4 sets
1/ Chest | Slight decline dumbbell press
Last week of these. Now that you have worked with a weight up to 12 reps, we bring the
weight back down and go heavier! Work up to a top set of 8 reps today. 1 total work set
NOTE: For women I prefer you use a high angle version Smith Press as your base exercise.
This set is an RPE of 10
Goal – Activation and start pump
2/ Chest | Incline barbell press
Again we have worked our reps up methodically on these, now we bring the reps back
down to 6 but bump the weight used. Work up to a top set of 6. 1 total work set
This set is an RPE of 9
Goal – Train explosively
3/ Chest | Hex press
Smash the dumbbells together and flex on all reps, big cluster set here. Hit a tough set
of 10, rest 20 seconds, and go again, then rest 20 seconds and go again! 1 total work set
Exercise Index - Hex Press
This set is an RPE of 11
Goal – Supramax pump
4/ Chest | Cable fly press
A little volume bump coming here to finish. Take 4 sets to failure here. 4 total work sets
Exercise Index - Cable Fly Press
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
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5/ Shoulders | Rear delt band pulls
Start off by firing up those rear delts. If you don’t have a band, another option is doing
these bent over with a cable. Do 3 sets of 15 with each side. 3 total work sets
Exercise Index - Rear Delt Band Pulls
These sets are all RPE of 9
Goal – Supramax pump
6/ Shoulders | Partial dumbbell side laterals
So much pain. Ha, you’ll love these if they are new to you. Take a weight that is a
little heavier than normal, tilt your head back and just sort of swing the weight out
to the side only up about 1/3 of the way. Do 3 sets of 25 here. 3 total work sets
Exercise Index - Partial Dumbbell Side Laterals
These sets are all RPE of 9-10
Goal – Supramax pump
7/ Shoulders | Top partial dumbbell side laterals
Now we lighten the weight up and only work the top ½ of the movement. Do 3 sets
of 10 here with perfectly controlled form to isolate the side delts. 3 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
8/ Calves | Toe press
Let’s do 4 hard sets of 10 here after 2-3 high rep warmups. On each set
after the 10th rep, I want you to sit in the stretch for 10 seconds also before
racking the weight. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
If you want some bonus triceps work!
BONUS/ Triceps | Kettlebell Tate press
These are a great way to stretch your tri and and uniquely hit them. Finish
with 3 sets of 8 here. 3 total work sets
Exercise Index - Kettlebell Tate Press For Triceps
These sets are all RPE of 9-10
Goal – Supramax pump
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WEEK 3 - SATURDAY
Back
5 exercises
13 sets
Abs
1 exercise
4 sets
1/ Back | One arm barbell row
Do 2-3 warm up sets to start. Give me a hard set of 10. On your next set, I want you
to go a little crazy. We used to call these challenge sets for those of you who have
been around for a while. Basically go crazy and get as many as you can, and you
CAN actually cheat a little once you get tired to get extra reps. Make sure you rest a
good 2-3 minutes before you do your other side because you will be tired from the
all-out set. 2 total work sets
These sets are an RPE of 10 and 11
Goal – Activation and start pump
2/ Back | One arm supinated pulldown
Same thing here. Give me some strict reps, then cheat a little, use a little momentum
to get an extra few reps! Do a set of 10, then do a challenge set to see how many you
can get! 2 total work sets
Exercise Index - Single Arm Pulldown
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Barbell pullovers
Let’s give our biceps a break now and get a nice stretch on those lats old
school style. Do 3 sets of 10 here. 3 total work sets
Exercise Index - Barbell Pullover
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
4/ Back | Curry 3-way pulldowns
Another week here, but now let’s bump the reps to 8, 8, and 8 on each set. Do
3 sets here. 3 total work sets
Brandon Curry 3 Way Lat Pulldown For a Crazy BURN
These sets are all RPE of 9
Goal – Supramax pump
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5/ Back | Barbell hyperextensions
Do 3 sets of 10 here. Use a slow tempo on these and control the weight
throughout the entire movement. 3 total work sets
Exercise Index - Barbell Hyperextensions
These sets are all RPE of 8-9
Goal – Supramax pump
6/ Abs | Rope crunches
Do 4 sets to failure here. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
Bonus if you want to sneak in a little more bicep work for the weekend.
7/ Biceps | Preacher curl
Do 4 sets of 10. 4 total work sets
These sets are all RPE of 9
Goal – Supramax pump
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SUNDAY
OFF - FAMILY DAY
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Week 4
We are rotating in your new foundational exercises now for your big body parts. Now that you
are trained in the ways of high intensity techniques, we will also begin to add a little volume
to ensure you are working to your max capacity. The volume changes will be subtle, as the
real key has been the focused loading and intensity. Now we hit the nitrous and redline it a
little, before winding up the program.
Monday - Leg
Thursday
Upper legs
5 exercises
10 sets
Back
5 exercises
12 sets
Calves
1 exercise
4 sets
Abs
1 exercise
4 sets
6 exercises
14 sets
6 exercises
16 sets
Tuesday - Chest, Shoulders, Abs
Friday
Chest
4 exercises
7 sets
Triceps
3 exercises
12 sets
Shoulders
3 exercises
9 sets
Biceps
3 exercise
12 sets
Calves
1 exercise
4 sets
Calves
1 exercise
4 sets
8 exercises
20 sets
7 exercises
28 sets
Wednesday - OFF
Saturday - Legs
Upper legs
5 exercises
10 sets
5 exercises
10 sets
Sunday - OFF - Family Day
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WEEK 4 - MONDAY
Upper legs
5 exercises
10 sets
Calves
1 exercise
4 sets
1/ Upper legs | Lying leg curl
This is your base leg movement #1. Do 2 sets of 20 here to get the
blood moving, and then just feeder sets of 4 until we get to our work
set. On all these lower rep feeder sets I want you to use a 3 second
eccentric (so lower the weight with a 3 count) and explode up. I know
that is odd for a leg curl, but it works very well. Keep your form tight.
For your work set, I want you to do 8 hard reps (still using a 3 second
eccentric) where you can barely get the 8th rep with good form, then
drop the weight 30% (ish) and go to failure again, and then do 10 slow
partials from the stretch position. 1 total work set
This is an example of what it could
look like:
60 x 20
80 x 20
100 x 4
120 x 4
140 x 8, followed by 110 x 6, followed by 10 partials out of stretch
position (Work set)
Note: If you don’t have a lying leg curl you can do a seated leg curl.
This set is an RPE of 11
Goal – Activate and pump
2/ Upper legs | Leg press
This is your base leg movement #2. Our target reps on
this program for the first 3 weeks is 8 reps. Each week
the goal is to use more weight to get your 8 reps. Take
your time warming up, but don’t fatigue yourself as
you do. Use feeder sets, and then I want 2 work sets.
I want one set where you leave 2-3 reps in the tank,
and then 1 set where you leave 1 rep in the tank. On all
sets I want a 3 second eccentric. 2 total work sets
This is an example of what it could look like:
135 x 10
185 x 10
225 x 6
275 x 6
315 – 8 (2-3 reps left in tank)
345 – 8 (1 rep left in tank)
These sets are an RPE of 8, and 9
Goal – Train explosively
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3/ Upper legs | Smith split squats
Now this is an exercise that is really underrated. I love
these. Do a few feeder sets of 4 or 5 to get to a weight that
is a tough 10. Now we add a little volume and do a hard
work set of 10, before our drop set. On the drop set it will
be 10, drop weight and shoot for 6 to 8 more, and then one
more drop and another 6 to 8. 2 total work sets
Exercise Index - Split Squats
This is an example of what the dropset might
look like:
Empty bar – x 4
10 lbs. per side x 4
20 lbs. per side x 3
30 lbs. (3 tens) per side x 10
30 lbs. per side x 10, drop a ten and do 6-8,
drop the last 10 and do 6 to 8
These sets are an RPE of 9 and 11
Pro Tip
Goal – Supramax pump
As I say in the video – more glute means
lean forward, more quad stay upright (but
it is still crushes glutes)
4/ Upper legs | Leg extension
The drop set has your legs jammed full of blood, but we
aren’t done yet. Now do a hard working set of 10 where
you hold the flex at the top for 3 seconds on each rep as
set #1. On the next set, you do the same thing, but I want
you to add 25 little partials out of the bottom. Your teardrop is going to be so pumped you won’t believe. You will
get to where you can barely move the weight at the bottom, just keep going until you hit 25. 2 total work sets
Pro Tip
Lean back a little when you do these, so
your rectus femoris can stretch more (more
range of motion).
These sets are an RPE of 9 and 11
Goal – Supramax pump
5/ Upper legs | Single leg Romanian deadlift
On these take your time and do these nice and slow. As I say in the video, bend
you knees and shoot hips back. This is good for glutes and hams. Do 3 sets of 8
here to finish things off. 3 total work sets
One Leg Romanian Style Dumbbell Deadlift for *AMAZING GLUTES*
This sets are an RPE of 8-9
Goal – Train muscle from stretch position
6/ Calves | Toe press in leg press machine
Let’s hammer out 4 sets of 12 here. As always work that stretch, and don’t forget your tibia work in between sets! 4 total work sets
These sets are an RPE of 9-10
Goal – Supramax pump and train muscle from stretch position / long muscle length
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WEEK 4 - TUESDAY
Chest
4 exercises
7 sets
Shoulders
3 exercises
9 sets
Abs
1 exercise
4 sets
1/ Chest | Slight incline dumbbell press
Base movement #1. Now we flip from the slight decline to a
slight incline, another angle I absolutely love. I want you to
work your way up to a top set of 8 reps. This means that you
find the most weight you can use with good form to get 8
reps with. Take the reps to ¾ lockout. 1 total work set
Incline Dumbell Press dropset
This set is an RPE of 10
For example:
Warm up set 1 – 20 lb dumbbells x 15 reps
Warm up set 2 – 40 lb dumbbells x 15 reps
Warm up set 3 – 60 lb dumbbells x 4
Warm up set 4 – 80 lb dumbbells x 4
Top set – 100 lb dumbbells x 8 (could not do
a 9th rep with good form)
Goal – Activation and start pump
2/ Chest | Slight incline barbell press
Base movement #2. Look in the video how I have the bench
set up. Same exercise but slightly different angle here. We
are going to get your front delts and upper pecs thick! I want
you to do a top set of 6 here. Lower the weight under control
and drive it up with authority and speed. Even though it’s
heavy enough that the reps aren’t fast, still TRY to lift it up
with explosiveness. You can leave 1 rep in the tank on this
one. 1 total work set
For example:
Warm up set 1 – 135 lbs... x 10 reps
Warm up set 2 – 185 lbs... x 3 reps
Warm up set 3 – 225 lbs... x 3 reps
Top set – 245 lbs... x 6 (could not do a 7th
rep with good form)
Exercise Index - Low Incline Press
Top set RPE of 9
Goal – Train explosively
3/ Chest | Banded chest press
The squeeze on these is amazing. There is a crazy contraction here and try to explode
against the band! Do a hard set of 8, and then hit your 2nd set using your high intensity
technique “cluster” set. Use the same weight but leave 2 reps in the tank. Rest 20 seconds. This time leave 1 rep in the tank, then pause for 20 seconds and go to failure. Your
reps might look something like this ---> 6, 5, 4, 2 total work sets
How to attach bands to a Hammer chest press
These sets are RPE of 9 and then 11
Goal – Supramax pump
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4/ Chest | Machine or cable flye
Let’s sneak an extra work set in this time. On these I want you to do 3 sets of 8. On the last/8th
rep of each set, pause in the stretch position and hold for 10 seconds. 3 total work sets
These sets are all RPE of 10-11
Goal – Train muscle from a stretch position
5/ Shoulders | Reverse pec deck
Do 3 sets of 15 to start. On each rep hold and flex for 2 seconds in the contracted
position. 3 total work sets
The RPE is 8-9 on these sets
Goal – Supramax pump
Shoulder Health Bonus
Before you start your next exercise, do 30 over and backs.
Over and back Rope Stretches
6/ Shoulders | Wide grip barbell row
You could also do these with dumbbells. I attached a video below, I know it is a back
video, but I wanted you to see the angle at which your elbows should pull. This is for
rear delts and traps. Look at about 50 seconds in. So elbows out wide and NOT tucked in
(that’s more lats). Do 3 sets of 10. 3 total work sets
Supported Row for a “THICK BACK” Exercise Index
These sets are all RPE of 9
Goal – Supramax pump
7/ Shoulders | Dumbbell Y raise
This is the 2nd exercise in the video below around 4:15. You lay against an incline
bench and raise the dumbbell to 10 and 2 o’clock. I like to try to hold at the top for a
split-second flexing hard too. Do 3 sets of 12 here. These are phenomenal for side
delts. 3 total work sets
The Perfect 3 Exercise Shoulder Workout for Capped Delts
These sets are all RPE of 9
Goal – Supramax pump
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Bonus/ Triceps | Dual rope triceps extensions
I absolutely love these, and the range of motion you can get
with the dual rope configuration. You will likely only need 1
warm up set to find your work weight. Do 2 sets of 8 here.
On your 3rd set I want a drop set. Do 8 reps, drop the weight
about 20-25%% and go to failure, then drop the weight another 20-25% and go to failure. 3 total work sets
Warm up set 1 – 95 lbs. x 5 reps
Work set 1 – 140 lbs. x 8 reps
Work set 2 – 140 lbs. x 8 reps
Work set 3 – Drop set – 140 lbs. x 8, 110 lbs.
to failure, 80 lbs. to failure
Exercise Index - Dual Rope Tricep Extensions
The first 2 sets are an RPE of 9, and the last set is 11
Goal – Supramax pump
8/ Abs | Rope crunches
Do 4 sets to failure here. I try to use a weight that allows for about 12-15 reps. 4 total work sets
Rope Crunches
These sets are all RPE of 10
Goal – Supramax pump
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WEDNESDAY
OFF DAY
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WEEK 4 - THURSDAY
Back
5 exercises
12 sets
Abs
1 exercise
4 sets
1/ Back | Meadows row
You knew this was coming as a base exercise! Do 2-3
warm up sets, then a set to failure with 10 reps. Then
for your last set, add some weight and hit failure with
around 8 reps. 2 total work sets
Exercise Index - Meadows Row
These sets are all RPE of 9-10
This is an example of what it could look like:
1 25 lb plate for 15
2 25 lb plates for 10
3 25 lb plates for 10 (work set)
3 25 lb plates and a 10 for 8 (work set)
The numbers are just targets, the most important thing is that the sets are to true failure with
good form. You can be off a rep or two.
Goal – Supramax pump
2/ Back | Standing one arm dumbbell row
This is your second base movement for weeks 4-6. This is another really unique but
brutal back exercise. When I did these, I was honestly shocked that my lower back wasn’t
fried. The setup is key, and this is a movement I have recently got back on, as they work
exceptional. Form needs to be perfect on these as I mentioned, so let’s do 2 straight sets
of 8. Next session you will be adding weight or reps as usual! 2 total work sets
Exercise Index - Standing Dumbbell Row
These sets are all RPE of 9
Goal – Supramax pump
3/ Back | Chest pulls
An easy on the low back movement here, but great for traps and rhomboids. Do 3
sets of 12 here flexing hard on every rep. 3 total work sets
Exercise Index - Chest Pulls
These sets are all RPE of 9
Goal – Supramax pump
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4/ Back | Stretch pulldowns
Another nasty movement here for a big stretch. Hopefully you have a partner. The goal
is for them to push down once you hit the stretch (not before), and to let go after a 1
second stretch. Watch the rhythm of it in the video of these with Fouad. Do 1 set of 10
to start once you get the feel of the movement. Then I want a cluster set. Do 10, rest 20
seconds, do another 6 or 7, rest 20 seconds and then finish strong. 2 total work sets
Pulldowns with a forced stretch with IFBB Pro Fouad Abiad
These sets are an RPE of 9 and 11
Goal – Train muscle from stretch position / long muscle length
5/ Back | Trap bar deadlifts
These will wake your quads and glutes up, but I want to hit your spinal erectors.
Work up to a pretty tough 5 and do 3 sets of 5 with it. 3 total work sets
Exercise Index - Trap Bar Deadlift
These sets are all RPE of 8
Goal – Strength development
6/ Abs | Decline bench leg raises
Do 4 sets to failure here. 4 total work sets
Decline bench leg raises
These sets are all RPE of 10
Goal – Supramax pump
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WEEK 4 - FRIDAY
Biceps
3 exercises
12 sets
Triceps
3 exercise
12 sets
Calves
1 exercise
4 sets
Back to some more supersets for pump insanity
1/ Triceps | Single handle pushdown
As you know I prefer something with a spongy soft grip for these, and not the metal D
handles. Do a few warmups here and then we are going to do 4 rounds. Do 12 reps here.
Then move onto next exercise immediately.
Tricep pushdowns with single handles
Superset with
2/ Triceps | Bent over extensions
Now just switch over to these for a little stretch and to further pump blood into the
tris. Do 8 reps here.
Bent over extensions with single handles
Do 4 rounds here after you have warmed up. 8 total work sets
These sets are an RPE of 9-10
Goal – Supramax pump
3/ Triceps | Assist Dip machine
This is a very nice movement to load your tris with heavy weight and stretch them
hard. These are a big favorite of mine. Do 4 hard sets of 8 here. Take your time here.
4 total work sets
Exercise Index - Assisted Tricep Pushdown
These sets are all RPE of 9-10
Goal – Train muscle from stretch position / long muscle length
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4/ Biceps | Drag curls
Let’s move that blood into your biceps fast now. We can do this fast. Squeeze your bis
as hard as you can as you curl and do these with a bit of a slow tempo. I am betting 2
sets in your bis will be on fire. Do 4 total sets of 12 reps each. 4 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
5/ Biceps | Spider curls
Another one of my favorites here to start the superset off. Do 10 reps here
Spider curls
Superset with
6/ Biceps | Ez bar reverse curl
This is a simple reverse curl to help blow the forearms up as well as lower biceps. Do 8 reps here.
Note: Here is another very cool exercise to try that you could use to replace the reverse curl if
you want to experiment a little. --->
Exercise Index - Brachialis / Brachioradialis Curl
Do 4 rounds here after you have warmed up. 8 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
7/ Calves | Seated calve raises
I want 4 brutally hard and heavy sets of 12 here. Get a full stretch on all reps and
pause in the stretched position for 1 second per rep. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump and train muscle from stretch position / long muscle length
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WEEK 4 - SATURDAY
Upper legs
5 exercises
10 sets
1/ Upper legs | Lying leg curl
On Monday you worked up to a tough set of 8 before doing
the drop set. This time, we change to a cluster set. So, you
still work up to 8, but that last set is now a cluster. This is
overload because you are doing more reps with the heavier
weight in this scenario. Normally I say leave a rep or two in
the tank at the start, but don’t on these today. Go all out. 2
total work sets
This set is an RPE of 11
Goal – Activate and pump
This is an example of what it could look like:
60 x 20
80 x 20
100 x 4
120 x 4
140 x 8, failing at 8 (work set)
140 x 8, rest 20 seconds and then go to failure,
and then rest 20 seconds again before going
to failure one final time.
2/ Upper legs | Leg press
Remember we want to try and increase the weight we do for 8 reps from Monday.
Take your time warming up, but don’t fatigue yourself as you do. Use feeder sets,
and then I want 2 work sets. I want one set where you leave 2-3 reps in the tank,
and then the final set where you use a little more weight than on Monday even if
it’s just 10-20 lbs.... 2 total work sets
These sets are an RPE of 8, and 9
Goal – Train explosively
3/ Upper legs | Smith split squats
We did these early in the week, and I have a feeling that you really liked them, but
perhaps you thought it was too easy, so we will take a different approach this time.
Work up to a tough set of 10 on each leg first. On your second and final set I want you
to do a cluster set for each leg complete with an isohold. So do 10 reps, and then go
down about 1/3 of the way (still above parallel) and hold for 10 seconds. Now rack
it and count to 30 seconds (you need 10 more seconds on this), repeat for whatever
reps you can with the isohold and then rest 30 seconds again before performing one
final set. Rest 3 minutes and then do the other leg. 2 total work sets
Exercise Index - Split Squats
These sets are an RPE of 9 and 11
Goal – Supramax pump
Pro Tip
As I say in the video – more glute means lean forward,
more quad stay upright (but it still crushes glutes)
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4/ Upper legs | Dumbbell squat
Your legs should be maximally pumped now. Well, you think they are. I think you can
get just a bit more blood in there. I don’t think we need to do anything other than go
through a very full range of motion now to put a nasty stretch on those quads. Get a
weight that is a tough 10 reps and do 2 sets with it from a deficit as shown in the video.
Do these nice and slow and feel the stretch at the bottom ok. Try to keep your spine as
straight as you can too. 2 total work sets
Exercise Index - Dumbbell Squats
These sets are an RPE of 9
Goal – Train muscle from stretch position
5/ Upper legs | Nordic leg curl
I know these are brutal. Take your time and perfect your form. It’s ok if you help yourself during the positive, and really just focus on the negative. Just do 2 sets to failure.
For me that’s like 6-8 reps. 2 total work sets
Exercise Index - Nordic Leg Curls
This sets are an RPE of 10
Goal – Supramax pump
Note: As we did not do an exercise to really stretch the hams, I want you to do some simple
static stretching post workout for your hamstrings. You have many options to use in this video.
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SUNDAY
OFF - FAMILY DAY
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Week 5
Monday - Chest, Shoulders, Abs
Thursday
Chest
4 exercises
7 sets
Biceps
2 exercises
10 sets
Shoulders
3 exercises
9 sets
Triceps
2 exercises
10 sets
Calves
1 exercise
4 sets
Calves
1 exercise
4 sets
8 exercises
20 sets
5 exercises
24 sets
Tuesday
Friday - Legs
Back
5 exercises
13 sets
Abs
1 exercise
5 sets
6 exercises
18 sets
Upper legs
5 exercises
13 sets
5 exercises
13 sets
Saturday - Chest, Shoulders, Calves
Wednesday - OFF
Chest
4 exercises
7 sets
Shoulders
3 exercises
9 sets
Calves
1 exercise
2 sets
8 exercises
18 sets
Sunday - OFF - Family Day
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WEEK 5 - MONDAY
Chest
4 exercises
7 sets
Shoulders
3 exercises
9 sets
Abs
1 exercise
4 sets
1/ Chest | Slight incline dumbell press
Base movement #1. Whatever you did last week for 8, our goal is to beat
the reps this week, so shoot for 9 or 10 reps! 1 total work set
This set is an RPE of 10
Goal – Activation and start pump
2/ Chest | Slight incline barbell press
Base movement #2. I want you to do a top set of 7 or 8
here with what you did for 6 last week. Lower the weight
under control and drive it up with authority and speed.
Even though it’s heavy enough that the reps aren’t fast,
still TRY to lift it up with explosiveness. 1 total work set
Top set RPE of 9
For example:
Warm up set 1 – 135 lbs. x 10 reps
Warm up set 2 – 185 lbs. x 3 reps
Warm up set 3 – 225 lbs. x 3 reps
Top set – 245 lbs. x 7 (could not do a 8th rep
with good form)
Goal – Train explosively
3/ Chest | Pec minor dips
These are so difficult, I always hesitate to put then into plans, but they are so effective once
you nail them. It just takes time and focus. Do 3 sets to failure. Failure may be 4 reps, maybe
10, just do the best you can. Really remember to flex yourself up. When you nail these, you
will feel a very unique pump that makes your chest feel sort of lifted. 3 total work sets
Note: Women as odd as this is, it can lift your chest up. You’ll feel it.
Exercise Index - Pec Minor Dip | Chest Exercise
Note: You could use a triceps pushdown machine to simulate these also.
These sets are all RPE of 10
Goal – Supramax pump
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4/ Chest | Low cable crossover
On these do 1 hard set of 8 to start. Next, I want a massive drop set. I want you to hit 8 reps,
drop the weight some and hit another 6 or so, then drop it again for another 6, and then one
final time for another 6. On your last rep, hold and flex for a 10 count isohold. 2 total work sets
Note: Women go with a high cable version.
Exercise Index - Low Cable Crossover
These sets are RPE of 10 and 11
Goal – Train muscle from stretch position / long muscle length
5/ Shoulders | Dumbbell partial side laterals
These are the heavy partials swing style side laterals. Start with 3 sets of 20 here.
3 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
Shoulder Health Bonus | Spidercrawls
Do a set of these before moving onto your next movement.
Exercise Index - Spider Crawls For Rotator Cuff health
6/ Shoulders | Reverse pec deck
Do 3 sets here. I want you to do sets of 10, with a hard flex, and then 5 more slow partials only working out of the stretch position. So, partials at the beginning part of the
movement, not the end. I want all 3 sets done like this. FIRE. 3 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
Shoulder Health Bonus | Spidercrawls
Do a set of these before moving onto your next movement.
Exercise Index - Spider Crawls For Rotator Cuff health
7/ Shoulders | Incline front delt raises
Do 3 sets of 10 here. Enjoy the nice stretch on your front delts. 3 total work sets
Exercise Index - Incline Front Delt Raise
These sets are all RPE of 9-10
Goal – Train muscle from stretch position / long muscle length
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8/ Abs | Sit ups
I really enjoy this style of sit up. Do 4 sets to failure here. I try to use a weight
that allows for about 12-15 reps. I often get cramps from these, they are tough.
4 total work sets
Exercise Index - How To Do a Proper Sit Up
These sets are all RPE of 10
Goal – Supramax Pump
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WEEK 5 - TUESDAY
Back
5 exercises
13 sets
Calves
1 exercise
5 sets
1/ Back | Meadows row
Do 2-3 warm up sets, then a set to failure with 12 reps
with what you did for 10 reps last week. Then for your last
set, add some weight and hit failure with around 10 reps
with what you did 8 reps with last week. 2 total work sets
These sets are all RPE of 9-10
This is an example of what it could look like:
1 25 lb plate for 15
2 25 lb plates for 10
3 25 lb plates for 12 (work set)
3 25 lb plates and a 10 for 10 (work set)
Goal – Activation and start pump
2/ Back | Standing one arm dumbbell row
Last week we started with 3 sets of 8 here. Let’s keep the same weight but shoot for
9 or even 10 reps this week on these. 3 total work sets
These sets are all RPE of 9
Goal – Supramax pump
3/ Back | Curry 3-way pulldowns
Let’s get back on these for some crazy lat fire. Do 3 sets here. Each set is 6, 6, and 6
reps in the 3 different positions. 3 total work sets
Brandon Curry 3 Way Lat Pulldown For a Crazy BURN
These sets are all RPE of 9
Goal – Supramax pump
4/ Back | Dumbbell pullovers
Let’s get your upper and outer back stretched out good now. Feel free to do the
banded version if you like. Do 3 sets of 12 here. 3 total work sets
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
5/ Back | Barbell hyperextension
Let’s finish with another very tough movement. Do 2 sets of 10 here. Use a slow tempo
on these and control the weight throughout the entire movement. 2 total work sets
These sets are all RPE of 8-9
Goal – Supramax pump
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6/ Calves | Toe press
Do 5 heavy sets of 8 here today. As always work the stretch, slow
and controlled. 5 total work sets
These sets are all RPE of 10
Goal – Supramax pump
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WEDNESDAY
OFF DAY
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WEEK 5 - THURSDAY
Biceps
2 exercises
10 sets
Triceps
2 exercises
10 sets
Abs
1 exercise
4 sets
More pump insanity today – Giant Sets
I tried to make these so you could do them in one place and not make everybody at the gym hate you!
Carry the dumbbells over to the pushdown with you.
1/ Biceps | Dual handle pushdown
Do a few warmups here to get the elbows feeling good, and then the rep number will
be 10 reps. These are the spongy grip ones.
Tricep pushdowns with single handles
Superset with
2/ Biceps | Hammer curls
Do 8 here.
Superset with
3/ Triceps | Bent over extensions
This is just where you bend over and extend arms. Form refresher in video below. Do 10 reps.
Bent over extensions with single handles
Superset with
4/ Triceps | Palms up supinated dumbbell curl partials
On these fully supinate your hands so palms are facing up as you curl. Keep them like that
the whole time. You are going to do partials out of the bottom slowly. Come up half way
then go back down. It’s going to BURN. Do 15 reps.
Do 5 rounds here after you have warmed up. 20 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
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5/ Abs | Decline bench leg raises
Do 4 sets to failure here. You should be continually trying to beat your reps on your ab
work as well. 4 total work sets
Decline bench leg raises
These sets are all RPE of 10
Goal – Supramax pump
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WEEK 5 - FRIDAY
Upper legs
5 exercises
13 sets
1/ Upper legs | Lying leg curl
Last week we finished with a big cluster set here. I want you to slow it down and
we are doing more straight set volume. I simply want you to do 3 hard sets of 10
after you have warmed up well. 3 total work sets
These sets are an RPE of 9-10
Goal – Activate and pump
2/ Upper legs | Leg press
We are sticking with your target reps of 8. So, work up to a tough 8, and stay there
and do 2 hard sets of 8. Try to beat the weight you used last week, see if you can
get another 10-20 lbs. 2 total work sets
These sets are an RPE of 9
Goal – Train explosively
3/ Upper legs | Reverse lunge
At the 4:30 mark in the video you’ll see the reverse lunge. I want you to do 3 sets
of 10 here. Nice and simple. Do these slow and controlled and maximize each rep.
3 total work sets
My “3” Favorite Types of Lunges
This set is an RPE of 9
Goal – Supramax pump
4/ Upper legs | Hack squat
I am hoping you have a good hack squat. If you do, hit 3 good sets of 8 here
getting full depth and leaving a rep or two in the tank. If you don’t have a
hack, you can use a Smith Squat with feet out in front. If you can, I prefer you
do the reverse banded version. 3 total work sets
Exercise Index - Reverse Banded Hack Squats
These sets are an RPE of 8-9
Goal – Train muscle from stretch position
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5/ Upper legs | Banded good mornings
You could use the same band here that you used on the hacks if you used a thicker one.
Simply do 2 sets of 25 here to finish things off. Don’t lean back as far as I was in the video.
I was overextending too much. Just stand up straight and flex glutes. 2 total work sets
Banded Good Mornings
These sets are an RPE of 8
Goal – Train muscle from stretch position
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WEEK 5 - SATURDAY
Chest
4 exercises
7 sets
Shoulders
3 exercises
9 sets
Calves
1 exercise
2 sets
1/ Chest | Slight incline dumbbell press
Base movement #1. Now we finish this week by beating what you did Monday by a
rep or two. Let’s see 12 reps with your top weight on these today! 1 total work set
This set is an RPE of 10
Goal – Activation and start pump
2/ Chest | Slight incline barbell press
Base movement #2. I would really love to see 8 or 9 reps this time on these with
your top weight. More progress! Lower the weight under control and drive it up
with authority and speed. Even though it’s heavy enough that the reps aren’t fast,
still TRY to lift it up with explosiveness. 1 total work set
This set is an RPE of 9-10
Goal – Train explosively
3/ Chest | Machine press
Pick your favorite chest machine for your big cluster set here. Hit a tough set of 10,
rest 20 seconds, and go again, then rest 20 seconds and go again! 1 total work set
These sets are an RPE of 11
Goal – Supramax pump
4/ Chest | Cable fly press
Ok let’s go out in style, with a crazy stretch and pump here. 10 reps on that rep goal! Do 4
sets. 4 total work sets
Exercise Index - Cable Fly Press
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
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5/ Shoulders | Landmine shoulder press
We took a little break from these, but I want to incorporate them back in today. Training this muscle helps support shoulder health. Do 3 sets of 8 here. See the video
below for proper form. 3 total work sets
Exercise Index - Landmine Shoulder Press
These sets are all RPE of 8-9
Goal – Supramax pump
Shoulder health bonus | Spidercrawls
Do a set of these before moving onto your next movement.
Exercise Index - Spider Crawls For Rotator Cuff health
6/ Shoulders | Bent over dumbbell swings
Do 25 reps here. Do 3 sets. 3 total work sets
Rear delt swings and over and back superset
These sets are all RPE of 9-10
Goal – Supramax pump
Shoulder health bonus | Spidercrawls
Do a set of these before moving onto your next movement.
Exercise Index - Spider Crawls For Rotator Cuff health
7/ Shoulders | Dumbbell side laterals with forward lean
One of my old school exercises I recently brought back. Do 3 sets of 10 here. 3 total work sets
Seated side laterals with a forward lean
These sets are all RPE of 9
Goal – Supramax pump
8/ Calves | Standing calve raise
Many of you will remember this awful calve sequence. 10 full reps with a 10 second isohold and repeat 2 more time for 1 set. Do 2 sets. See the video! 2 total work sets
Calve Program #4 - Mountain Dog Training
These sets are all RPE of 11
Goal – Supramax pump
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SUNDAY
OFF - FAMILY DAY
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Week 6
This is the final week. RIP.
Monday - Back
Thursday - Legs
Back
5 exercises
12 sets
Upper legs
5 exercises
15 sets
Abs
1 exercise
4 sets
Abs
1 exercise
4 sets
6 exercises
16 sets
6 exercises
19 sets
Tuesday
Friday - Chest, Shoulders, Calves
Biceps
3 exercises
9 sets
Chest
4 exercises
7 sets
Triceps
3 exercise
9 sets
Shoulders
3 exercises
10 sets
Calves
1 exercise
3 sets
Calves
1 exercise
4 sets
7 exercises
21 sets
8 exercises
21 sets
Wednesday - OFF
Saturday - Back
Back
5 exercises
13 sets
Abs
1 exercise
4 sets
6 exercises
17 sets
Sunday - OFF - Family Day
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WEEK 6 - MONDAY
Back
5 exercises
12 sets
Abs
1 exercise
4 sets
1/ Back | Meadows row
Do 2-3 warm up sets first. Last week we worked our reps all the way up to a tough
set of 12 and then 10. Now we are in position to add more weight to the bar and
bring the reps down some. Now your 2 work sets are going to be a tough set of 8,
and then a tough set of 6. If you remember in week 4, we went to a tough set of 8
and 10. I am betting your 8 now is better than it was then! 2 total work sets
These sets are an RPE of 10
Goal – Activation and start pump
2/ Back | Standing one arm dumbbell row
Same thing here. Now we are able to go a little heavier and bring the reps down.
So, let’s take our reps down from 12 to 8, and increase weight. Maintain perfect
form! 2 total work sets
Exercise Index - Standing Dumbbell Row
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Supported row
More ugly brutal rows, but we give your lower back a break. You may not
have this exact machine, but you can simulate it with dumbbells on an incline
as well. Do 3 hard sets of 8. 3 total work sets
Supported Row for a “THICK BACK” Exercise Index
These sets are all RPE of 10
Goal – Supramax pump
4/ Back | Curry 3-way pulldowns
Do 3 sets here. The reps are 6, 6, and 6 on each set. 3 total work sets
Brandon Curry 3 Way Lat Pulldown For a Crazy BURN
This set is an RPE of 9
Goal – Supramax pump
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5/ Back | Dumbbell pullovers
Finally we can give those arms a break and stretch everything out. Do 2 sets
of 10 here. Leave 1 rep in the tank on each set. If you don’t have a band, that’s
ok, just do it with the dumbbell. 2 total work sets
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
6/ Abs | Decline bench leg raises
Do 4 sets to failure here. Keep beating your numbers on reps here. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
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WEEK 6 - TUESDAY
Biceps
3 exercises
9 sets
Triceps
3 exercises
9 sets
Calves
1 exercise
3 sets
1/ Biceps | Cross bench hammer curls
Go to about 2:45 in the video for this. This is a great variation I picked up from Flex
Wheeler in the 90’s. The position allows you to really focus on these. Do 3 sets of 12.
3 total work sets
3 Types of Hammer Curls to Build *HUGE* Biceps
These sets are all RPE of 9
Goal – Supramax pump
2/ Biceps | Concentration preacher curls
Do 3 sets of 10. 3 total work sets
Exercise Index - Concentration Preacher Curls
These sets are all RPE of 9-10
Goal – Supramax pump
3/ Biceps | Ez bar curls
I want a big dropset here. Do 2 sets of 8, then on your last do 8, drop the weight and get
another 6 to 8, then drop the weight and get another 6 to 8. 3 total work sets
These sets are an RPE of 9 and 11
Goal – Supramax pump
4/ Triceps | Dual handle pushdown
Now we hit a big drop set here, and immediately move that blood into your tris. Do 3 sets of
12 here once you are warmed up. On your last set do a drop set, where you drop the weight
20-30% and go to failure, and then another drop where you do the same. 3 total work sets
Tricep pushdowns with single handles
These sets are an RPE of 9 and 11
Goal – Supramax pump
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5/ Triceps | Pin press
Back from the powerlifter days, pin presses! Do a heavy 3 sets of 5 here. 3 total work sets
Exercise Index - Pin Press
These sets are an RPE of 9-10
Goal – Supramax pump
6/ Triceps | Lying kettlebell extensions
Do 3 sets of 10 here. If you don’t have kettlebells, you can use dumbbells. 3 total work sets
Exercise Index - Kettlebell Lying Tricep Extensions Skull Crusher
These sets are all RPE of 9-10
Goal – Train muscle from stretch position / long muscle length
7/ Calves | Standing calve raise
Yep, these again. Do 10 full reps with a 10 second isohold and repeat 2 more times for 1
set. Do 3 sets this time. 3 total work sets
Calve Program #4 - Mountain Dog Training
These sets are all RPE of 11
Goal – Supramax pump
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WEDNESDAY
OFF DAY
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WEEK 6 - THURSDAY
Upper legs
5 exercises
15 sets
Abs
1 exercise
4 sets
1/ Upper legs | Lying leg curl
Ok, you got some easy straight set work last week, let’s
get to the crazy stuff. Do 2 sets of 20 here to get the blood
moving, and then just feeder sets of 4 until we get to our
work sets. I want you to do 10 hard reps where you can
barely get the 10th rep with good form. That’s 1 set. Now do
it again for a 2nd set. Now do it again for set 3, then drop
the weight 30% (ish) and go to failure again, and then do
10 slow partials from the stretch position, and then do a 10
second isohold in the lengthened position. Work through
the pain. 3 total work sets
This is an example of what it could look like:
60 x 20
80 x 20
100 x 4
120 x 4
140 x 10, failing at 10 (work set)
140 x 10, failing at 10 (work set)
140 x 10, followed by 110 x 6, followed by 10
partials, then a 10 second isohold (Work set)
This sets are an RPE of 10 and 12
Goal – Activate and pump
2/ Upper legs | Leg press
Last week we added more weight and went back down to 8 reps. This week, we are going
to do a little more volume with the same weight. So do the 2 sets of 8, but then add a back
off set of 20 with it. You will obviously have to lighten up the load. 3 total work sets
These sets are an RPE of 9
Goal – Supramax pump
3/ Upper legs | Reverse lunge
Back to our favorite lunge, the reverse lunge. Nothing fancy this time, just 3 sets. First set
is 20 reps. The next set go up in weight and do 15 reps, and the last set go up in weight
again with and get 10 reps. 3 total work sets
Exercise Index - Reverse Lunges
These sets are an RPE of 9
Goal – Supramax pump
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4/ Upper legs | Leg extension
Another very simple but hard 3 sets here. Do 3 sets of 12 and hold each rep at the top
and squeeze for a 2 count. 3 total work sets
These sets are an RPE of 9
Goal – Supramax pump
5/ Upper legs | Dumbbell stiff legged deadlift
Do 3 sets of 8 with a slow temp. Take these to ¾ lockout and come right back
down. 3 total work sets
These sets are an RPE of 9
Goal – Train muscle from stretch position
6/ Abs | Rope crunches
Do 4 sets to failure here. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
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WEEK 6 - FRIDAY
Chest
4 exercises
7 sets
Shoulders
3 exercises
10 sets
Calves
1 exercise
4 sets
1/ Chest | Slight incline dumbbell press
Last week of these. Now that you have worked with a weight up to 12 reps, we bring the
weight back down and go heavier! Work up to a top set of 8 reps today. 1 total work set
This set is an RPE of 10
Goal – Activation and start pump
2/ Chest | Slight incline barbell press
Again we have worked our reps up methodically on these, now we bring the reps back
down to 6 but bump up the weight used. Work up to a top set of 6. 1 total work set
This set is an RPE of 9
Goal – Train explosively
3/ Chest | Hex press
I want one big drop set here. Do 8 reps, then drop the weight and do another 6 to 8,
and then drop it again for another 6 or so. 1 total work set
Exercise Index - Hex Press
This set is an RPE of 11
Goal – Supramax pump
4/ Chest | Machine flyes
Let’s finish off pecs here with 4 sets of 10, and I want you to only take 45 second
breaks between sets. You will have to lower the weight slightly as you go to get all 10
reps. 4 total work sets
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
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5/ Shoulders | Cage press
Now let’s slow it down so that we can muster all the strength we can on these
presses. See the technique below. If you can’t do these, do a Smith overhead
press. If you are too tall, do them seated. Do 3 sets of 8. 3 total work sets
Exercise Index - Cage Press for Shoulders
These sets are all RPE of 9
Goal – Train explosively
6/ Shoulders | Rear delt band pulls
Do 3 sets of 15 with each side. 3 total work sets
Exercise Index - Rear Delt Band Pulls
These sets are all RPE of 9
Goal – Supramax pump
7/ Shoulders | Dumbell side laterals
Similar to how we did the chest flyes, let’s go hard here with shorter rest breaks.
Do 4 sets of 8 with 45 second breaks. 4 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
8/ Calves | Standing calve raise
Our last time on these, it’s been fun. Do 10 full reps with a 10 second isohold
and repeat 2 more times for 1 set. Do 4 sets this time. 4 total work sets
Calve Program #4 - Mountain Dog Training
These sets are all RPE of 11
Goal – Supramax pump
Bonus/ Triceps | Dual rope extensions
These are a great way to stretch your tri’s and uniquely hit them. Finish with
3 sets of 8 here. 3 total work sets
Dual rope tricep extensions
These sets are all RPE of 9-10
Goal – Supramax pump
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WEEK 6 - SATURDAY
Back
5 exercises
13 sets
Abs
1 exercise
4 sets
1/ Back | Meadows row
Do 2-3 warm up sets to start. Give me a hard set of 10. On your next set, I want you
to go a little crazy. We used to call these challenge sets for those of you who have
been around for a while. Basically go crazy and get as many as you can, and you
CAN actually cheat a little once you get tired to get extra reps. Make sure you rest a
good 2-3 minutes before you do your other side because you will be tired from the
all-out set. This is it, the end, so go nuts. 2 total work sets
These sets are an RPE of 10 and 11
Goal – Activation and start pump
2/ Back | Standing one arm dumbbell row
Same thing here. Give me some strict reps, then cheat a little, use a little momentum to get an extra few reps! Do a set of 10, then do a challenge set to see how
many you can get! 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Straight arm pulldowns
Let’s give our biceps a break now and get some old school straight arm pulldowns. Do 3 sets of 10. 3 total work sets
Exercise Index - Straight Arm Pulldown Pushdown
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
4/ Back | Curry 3-way pulldowns
This is our last time on these, enjoy. The reps this time are 6, 6, and 6. 3 total work sets
Brandon Curry 3 Way Lat Pulldown For a Crazy BURN
These sets are all RPE of 9
Goal – Supramax pump
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5/ Back | Barbell hyperextensions
Do 3 sets of 10 here. Use a slow tempo on these and control the weight
throughout the entire movement. 3 total work sets
Exercise Index - Barbell Hyperextensions
These sets are all RPE of 8-9
Goal – Supramax pump
6/ Abs | Rope crunches
Do 4 sets to failure here. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
Bonus/ Biceps | Concentration preacher curls
Do 4 sets of 10. 4 total work sets
Exercise Index - Concentration Preacher Curls
These sets are all RPE of 9
Goal – Supramax pump
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SUNDAY
OFF - FAMILY DAY
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Did you make it through?? If so let me
know on Instagram at mountaindog1
@mountaindog1
@cedmonds18
@liftersclinic
If you are looking for full training programs visit the
Mountain Dog site at:
https://mountaindogdiet.com/category/programs/
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more complete workouts!
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Thank you so much for your support!
John Meadows
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