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Table of Contents
MOUNTAIN DOG 3.0 HYPERTROPHY
PROGRAM – COLOSSUS
03 PROGRAM DURATION AND SPLIT
05 DELOADS
05 OVERLOAD METHOD
06 RECOVERY NUTRITION
06 RECOVERY LIFESTYLE
07 BAND WORK
08 REST BREAKS
08 NUTRITION
09 PROPER INTENSITY
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43
58
72
86
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
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Mountain Dog 3.0 Hypertrophy
Program – Colossus
Many of you have asked me what I think about lower volume training,
and the truth is, I like low or high-volume training, provided the right
amount of intensity and frequency is used. Having said that, I am
proud to deliver to you a “low” volume program that I have recently
completed myself! What is low volume? I don’t care about the precise
numbers, it’s lower than we normally do. Let’s just leave it at that
and get to work. This one is going to be a whole new level of brutal.
Let’s get into the specifics of the program.
Get ready for Colossus
Program Duration and Split
Like our last program, Creeping Death II, this is also an old school
push, pull, leg program!
Notice I do pull before push. That is because it makes more sense to
me to give your lower back a break between leg and back training
base days. I would hate to schedule squats and a deadlift version
on consecutive days. On pump days it’s not a big deal.
I also have rear delts on push day even though it’s really a pull muscle,
simply because I like for the entire delt to be pumped at once.
Here is how it is set up.
The weeks are written as 6 days of training. That is however NOT what
I expect most to do. I want most of you to drop one of the pump days.
This would make it a 5 day a week program. You can drop your biggest
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strong point to focus on weak points, or heck, drop something you just
hate to train if you just get more joy out of other bodyparts!
You could flip flop the pump days too and make the first 3 days pump
days and the last 3 days base days. Generally, people rest more on
the weekend, so I put base days early in week. Just know you can
make that change if you choose to.
Here are your options for training splits:
For true psychos with elite level recovery:
Monday
Tuesday
Wednesday
Thursday
Pull
Push
Legs
Pull (pump)
Friday
Saturday
Push (pump) Legs (pump)
Sunday
OFF
Push muscle focused (Chest, Triceps, Shoulders) versions
Monday
Tuesday
Wednesday
Thursday
Pull
Push
Legs
OFF
Friday
Saturday
Push (pump) Legs (pump)
Sunday
OFF
If you are not concerned with legs, this would be even better
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Pull
Push
Legs
OFF
Pull (pump)
Push (pump
OFF
Pull muscle focused (Back, Biceps) versions
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Pull
Push
Legs
OFF
Pull (pump)
Legs (pump)
Off
If you are not concerned with legs, this would be even better
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Pull
Push
Legs
OFF
Pull (pump)
Push (pump)
OFF
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Leg muscle focused (lower body) versions
Monday
Tuesday
Wednesday
Thursday
Pull
Push
Legs
OFF
Friday
Saturday
Sunday
Push (pump) Legs (pump)
Off
If you are not concerned with push muscles, this would be even better
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Pull
Push
Legs
OFF
Pull (pump)
Legs (pump)
OFF
So, you see you have some really cool options here. Also, you can
change as you go! Maybe you want to focus on something for 2
weeks, and then change splits! It’s up to you!
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
We are not increasing training volume (sets and reps) as we go
on this as we have in the past on the 12-week programs. The real
overload method here is twofold:
1. Trying to improve the weight you can use, and/or the amount of reps you can get with
a certain weight. 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. Secondly, we progress getting deeper into sets, working through pain thresholds as
weeks go by. This type of intensity is a method of overload itself, although people rarely do this (they are scared). You will see things like, one week you do a certain number
of reps, the next week you add partials to that, and then the next week you might add
an isohold in there on top of the partials. It’s all about methodically bringing up intensity as our progressive overload method as well.
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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
• Intra Carb from Granite Supplements (if you need extra carbs)
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
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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
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
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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.
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, Piotr 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.
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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
Piotr
200
4,000
250
100
525
Kitty
125
2,500
156
63
327
If you want a more customized 1-time plan or weekly coaching,
you should have been prompted with an option upon making your
purchase of the training program.
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.
***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
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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
Monday - Pull Workout
Friday - Push Workout - Pump only
Back
5 exercises
8 sets
Chest
3 exercises
8 sets
Abs
1 exercise
2 sets
Shoulders
2 exercises
4 sets
Biceps
2 exercises
4 sets
Triceps
2 exercises
4 sets
8 exercises
14 sets
7 exercises
16 sets
Tuesday - Push Workout
Saturday - Leg Workout - Pump only
Chest
4 exercises
7 sets
Upper legs
4 exercises
9 sets
Shoulders
3 exercises
5 sets
Calves
1 exercise
2 sets
Triceps
2 exercises
4 sets
5 exercises
11 sets
9 exercises
16 sets
Sunday - Off - Family Day
Wednesday - Leg Workout
Upper legs
5 exercises
8 sets
Calves
1 exercise
2 sets
6 exercises
10 sets
Thursday
Back
4 exercises
10 sets
Abs
1 exercise
3 sets
Biceps
2 exercises
4 sets
7 exercises
17 sets
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WEEK 1 - MONDAY - PULL WORKOUT
Back
5 exercises
8 sets
Abs
1 exercise
2 sets
Biceps
2 exercises
4 sets
Those of you familiar with my programs have grown to love these activations. I think you will find it extremely effective for enhancing mind muscle connection in your lats. Watch the video and enjoy! Do the
2 exercises in the video below, in between warm up sets on the rows. Do 3 rounds of this before starting
your working sets. Feel free to do these before all back workouts.
Back Activation | How To Feel Your Lats
1/ Back | Low cable row
Do 2 light sets of 20 here to warm up. After this start increasing weight. Do
sets of 6, until you reach a weight that you think will be a pretty tough 8. That
is your money set. I want you to do around 8, where 8 is failure. If you do 7
or 9, that’s ok, I just need that last rep to be failure with good form. If you get
10 or more, you didn’t go heavy enough. After you do your 8, drop the weight
20% and eke out as many more reps as you can. One unique thing I do on here
that really helps me feel these too, when I lower the weight, I try to slow it
down and lower it with my lats. You just feel them open up. I treat my arms
as simple attachments. If you really focus on this, you’ll get it. Once you get it,
you will notice a much faster and bigger pump in your lats! 1 total work set
This is an example of
what it could look like:
80 x 20
80 x 20
120 x 6
160 x 6
200 x 8, then 160 x 6
This set is an RPE of 11
Goal – Activation and start pump
2/ Back | Rack pulls
On these you are going to do 3 sets of triples to get warmed up. Your lats should be
pumped, so these should feel great. I want you to do these bodybuilding style. Check out the
video below and you will see what I mean by “bodybuilding” style. You probably won’t go as
heavy at first as you learn how to engage your lats. We will build your strength on this as
we go though. This will be a key base movement that I want you to get stronger on, as long
as you do not revert to a powerlifting style deadlift. Once you get to a weight that you can
do for say 5 to 6 reps, I want you to do 10 rest pause singles with it. So, do a rep, and set the
weight down, take a breath and hit it again. Do around 10 reps total. 1 total work set
How To Deadlift like a Bodybuilder | Back Workout
This set is an RPE of 10
Goal – Train explosively
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3/ Back | Banded chins
I want you to do 2 sets to failure here. See the video
below on exactly how to do these! I use an orange
band from EliteFTS. If you are a strong chinner you
might use a long red band, if you are really weak at
chins, you would need the grey band. If you can, try
to get a really good lat stretch at the bottom. The
band will help with that. 2 total work sets
Pro Tip
Keep your sternum arched. In other words, don’t let
your chest cave in, that engages your biceps more,
and your lats less. Drive your elbows down to lift
your body, don’t think of pulling with your arms. Flex
your lats hard throughout the range of motion!
Exercise Index - Banded Pull Up
These sets are all RPE of 10
Goal – Supramax pump
4/ Back | Meadows row
Let’s bang out another row now. Do 1 feeder set and then
a set to failure with 12 reps. Then for your last set, add
some weight and hit failure with around 8 reps. 2 total
work sets
This is an example of what it could look like:
70 x 8 (45 and a 25)
90 x 12 (2 45’s)
115 x 9 (2 45’s and a 25)
Notice I hit an extra rep on the 2nd set. Again, the numbers are just targets, the most important thing is that the sets are to true failure with good form.
Meadows rows version 2
These sets are all RPE of 10
Goal – Supramax pump
5/ Back | Pulldowns with a forced stretch
On these you need a partner. If you do not have one, once you finish the set, I want you to
just let the weight stretch you at the top for 15 seconds after your last rep. Do 1 feeder set of
4 reps just to get the rhythm. Your partner is only pushing down when you hit the top, then
once they stretch you for a second, they let go. Watch how Fouad and I do this in the video.
Do 2 sets of around 8-10 reps. Use a neutral grip if you can, but if you can’t a pronated grip
will do just fine. 2 total work sets
Pulldowns with a forced stretch with IFBB Pro Fouad Abiad
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
Hang from chin up bar
Put a weight belt on with some weight and let’s hang and stretch those lats.
Stretch for as long as you can, shoot for 60 seconds.
Goal – Loaded stretch
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6/ Abs | Decline bench leg raises
Do 2 sets to failure here. 2 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.
7/ Biceps | Barbell curl
You can use a straight bar or ez curl bar, whichever you
are most comfortable with. I want you to do 2 feeder sets
to get your bis warm. It won’t take much after that back
workout. Then go all out for a hard set of 12, followed by
going a little heavier and doing 8 to 10. 2 total work sets
This is an example of what it could look like:
55 x 10
65 x 4
85 x 12
95 x 9
These sets are all RPE of 10
Goal – Supramax pump
8/ Biceps | Dumbell hammer curl
Do 2 sets of around 20 here. Do both arms at once. Your
lower bis and forearms will be on fire after this. You may
get more reps on the first set. 2 total work sets
This is an example of what it could look like:
25’s x 19
25’s x 17
These sets are all RPE of 10
Goal – Supramax pump
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WEEK 1 - TUESDAY - PUSH WORKOUT
Chest
4 exercises
7 sets
Shoulders
3 exercises
5 sets
Triceps
2 exercises
4 sets
This is your chest activation sequence. I think you will find it extremely effective for enhancing the mind
muscle connection in your chest. Watch the video and enjoy! Do the 2 exercises in the video below, in between warm up sets on the presses. Do 3 rounds of this before starting your working sets. Feel free to do
these before all chest workouts in the program.
Chest Activation | How To Feel Your Chest
1/ Chest | Slight decline dumbell press
I have been doing more of these lately then anything
else for chest. I really like these. As you can see in the
video, just prop one side of the bench up with a 25 lb.
plate. Do a few warm ups, then low rep feeder sets until
you get to your big set. Do about 8 reps there. We’ll then
do a 2nd all out set there where you try to match the
number, and then drop the weight 30% and go to failure
again. 2 total work sets
This is an example of what it could look like:
25’s x 20
45’s x 15
65’s x 6
85’s x 6
105’s x4
120’s x 8
120’s x 8. Dropped to 90 and got 6 more
Exercise Index - Slight Decline Dumbbell Press
These sets are RPE of 10 and 11
Goal – Activation and start pump
2/ Chest | Incline barbell press on slight incline
You should be pretty warmed up but make sure you still
do a few feeder sets to get the feel of the angle and
weight. I want a brutal set of 12, and then a brutal set of 8.
Please keep form perfect on these sets. Go to failure but
only with good form. No sloppy form allowed here. I do
want you to drive the bar up fast and explosively though.
2 total work sets
Exercise Index - Low Incline Press
These sets are all RPE of 10
Goal – Train explosively
This is an example of what it could look like:
185 x 6
205 x 4
225 x 13
265 x 8
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 | Machine press
Your high intensity technique for maximum pump here today is a cluster set. Find a weight that
is a tough 8 with a full range of motion including lock out. Now what I want you to do, is go to
failure with it, then pause for 20 seconds and go to failure again, and then repeat 2 more times.
Your reps will probably look something like this ---> 8, 5, 4, 3. The machine I am using in the
video below is a really good one. Something like this is what you want. Don’t pay attention to
the rep scheme I am using in the video. 1 total work set
Machine press with drop and partials
This set is RPE of 11
Goal – Supramax pump
4/ Chest | Machine or cable flye
On these I want you to do 2 sets of 10. On the 10th rep of each set, pause in the stretch
position and hold for 15 seconds. 2 total work sets
These sets are all RPE of 11
Goal – Train muscle from stretch position / long muscle length
5/ Shoulders | Dumbell press
Do a few feeder sets and then we are going to do 2
brutal sets of 8-10 taken to failure with perfect form.
Wear a belt on these to support your lower back. 2
total work sets
This is an example of what it could look like:
60’s x 4
80’s x 10
80’s x 9
These sets are all RPE of 10
Goal – Supramax pump
6/ Shoulders | Dumbell side laterals
Do 1 feeder set and then it’s time for a massive drop set.
You are going to shoot for 8-10 reps on all drops. We are
doing 3 drops. 1 total work set
This set is an RPE of 10
This is an example of what it could look like:
30’s x 6
40’s x 10, drop to 30’s x 8, drop to 25’s x 8, drop
to 20’s x 7
Goal – Supramax pump
7/ Shoulders | Machine rear delt fly/reverse pec deck
Do 2 sets of 25 here. Let’s finish our delts by burning them up. 2 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
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8/ Triceps | Assisted dip/chin pushdown
Your tris will be plenty warm from all the chest work, so I think 1-2 feeder sets of 6 reps
will be plenty to get you to your working sets. Do 2 sets of 10-12 after these feeder sets..
If you do not have this piece of equipment, do regular rope pushdown. I want 90 second
breaks on these. 2 total work sets
Exercise Index - Assisted Tricep Pushdown
These sets are all RPE of 10
Goal – Supramax pump
9/ Triceps | Lying extensions/skullcrushers
Do 2 sets of 10-12 here reaching failure. I want you to try kettlebells if you have them.
You can get a much better stretch. If not stick to dumbells this week. I want 90 seconds
breaks here as well. 2 total work sets
Exercise Index - Kettlebell Lying Tricep Extensions Skull Crusher
These sets are all RPE of 10
Goal – Supramax pump
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WEEK 1 - WEDNESDAY - LEG WORKOUT
Upper legs
5 exercises
8 sets
Calves
1 exercise
2 sets
1/ Upper legs | Lying leg curl
Ok let’s get started in style here. Do a few sets of 20 here,
and then just feeder sets of 6 until we get to our work set.
I want you to do 8 hard reps, followed by 10 slow partials
from the stretch position, followed by a 30 second isohold on your work set. Watch in the video how Ken continues with slow partials. You will do this plus add in the
30 second isohold after the partials. 1 total work set
This is an example of what it could look like:
60 x 20
80 x 20
100 x 6
120 x 6
140 x 8, followed by 10 partials, followed by
30 second isohold
Lying leg curl with partials
This set is an RPE of 12
Pro Tip
Goal – Activate and pump
If you want lower leg 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.
2/ Upper legs | Barbell squats
On your squats, work your way up doing a couple sets of
10, then only feeder sets of 4 until you get to your working weight. We are going to do 2 extremely hard sets of 8
there. I want your 8th rep to be brutally hard, but please
ensure perfect form. If you get 7 reps or 9 reps, that’s ok. I
just want it to be around 8. Drive the weight up forcefully,
explode up! 2 total work sets
These sets are an RPE of 10
This is an example of what it could look like:
135 x 10
185 x 10
225 x 4
275 x 4
315 x 4
365 x 8
365 x 7
Goal – Train explosively
Note: If you are unable to perform regular squats, try front squats, or a machine squat with a back support.
Currently, I use a safety squat bar or a spider bar on these.
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3/ Upper legs | Leg press
We are going to simply do 2 sets of 10 here. Use feeder
sets to quickly get you to your working weight. I usually start at half of what I can do for 10, since you are so
warmed up at this point. 2 total work sets
These sets are an RPE of 10
Goal – Supramax pump
This is an example of what it could look like:
5 plates per side x 6
6 plates per side x 4
7 plates per side x 4
8 plates per side x 4
9 plates per side x 10
9 plates per side x 9
4/ Upper legs | Bulgarian death set
If you know me, you know the dropset of death. This is a little different. It’s still just one
crazy set though. On these sets you will go down with a 3 second decent, come up halfway and pause for a 3 count and then come up an inch shy of lockout and repeat. You
are going to do these one leg at a time. I want you to do 90 seconds on one leg. Rest
2 minutes and then do the other leg. You will probably have to stop for a few seconds
at some point during the set. That is ok, get your full 90 seconds in using this tempo
though. In the video Andrew is using the right form. He is not using the tempo I want, but
I wanted you to see one version of how to do these form and setup wise. Use your opposite hand for balance so you can focus on fighting through the pain. 1 total work set
IFBB Pro Andrew Hudson doing Bulgarian squat drop set of death
This set is an RPE of 11
Goal – Supramax pump
5/ Upper legs | Banded barbell stiff legged deadlift
I want you to descend with a slow 3 second count, sit in the stretch for 1 second, and
then come back up 4/5 of the way. Try to get around 8-10 reps like this going to failure
with good form. Ensure your back is flat and not rounded as you hold your stretch at
the bottom. You won’t be able to use a lot of weight with this technique, and there is a
massive emphasis on the stretch. Go to about 2:15 in the video to see this exercise. Do 2
feeder sets of 5 reps to find the right weight. 2 total work sets
4 Easy Band Exercises Anyone Can & Should Do
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
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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
Here is a version using a short band if you do not have a
tibia machine.
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
Exercise Index - Tibia Raises
These sets are an RPE of 9-10
Pro Tip
Goal – Supramax pump and train muscle from stretch
position / long muscle length
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.
Note: 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.
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WEEK 1 - THURSDAY - PULL WORKOUT - PUMP ONLY
Back
4 exercises
10 sets
Abs
1 exercise
3 sets
Biceps
2 exercises
4 sets
As we head into the pump portion of the week, the goal is now to produce extremely nasty, massive,
pumps. We can’t go quite as heavy as early in the week, nor do we want to. We can’t beat our soft tissue
into the ground if our goal is to train longer than a few years. Make no mistake though, these days should
be filled with incredible pain resulting in incredible gain!
***Remember the rest breaks on pump work is 60 seconds between sets!
Do the 2 exercises in the video below, in between warm up set on the rows. Do around 3 rounds of this before starting your working sets. Continue these in future weeks as much as you like.
Back Activation | How To Feel Your Lats
1/ Back | Banded chins
Do a few pulldowns to warm up before you jump right into these. I typically do 3 sets of
about 12 on standard lat pulldown first. Once you are warmed up, get to work. We do 3
sets to failure here. This will get your lats pumping fast. 3 total work sets
Exercise Index - Banded Pull Up
These sets are all RPE of 10
Goal – Activation and start pump
2/ Back | Supinated pulldowns
Do 2 sets of 10 here. 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 lats. Don’t worry
so much about the stretch here, as you are not anchored down, and the weight won’t be
heavy enough, but this is excellent for continuing to drive blood into and pump up the
lats. 2 total work sets
Supinated pull down variation
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Chest supported row
I want you to use a machine that has a chest pad so we can eliminate lower back limitations
and crank hard. Use a pronated grip (palms facing down). These are meant to target your lower
21
traps, rhomboids, and rear delts. Do 3 sets of 10 here. Remember to keep to 60 second breaks.
Use a full range of motion really stretching out in the lengthened position. 3 total work sets
NOTE: If you have a TRX set up, I would love for you to do this version (no chest pad required)!
See the video below.
Exercise Index - TRX Inverted Row
These sets are all RPE of 10
Goal – Supramax pump
4/ Back | Hyperextensions
Let’s finish up today with 2 sets to failure on hyperextensions. The video shows a version with bands, and one with a barbell. For this week, no extra weight is needed, just
use your bodyweight. 2 total work sets
3 Exercises To Strengthen Your Lower Back
These sets are all RPE of 10
Goal – Supramax pump
5/ Biceps | Preacher curls
Normally we do these last, but your biceps are plenty warmed up, so we can do these
first. Do 1 feeder set, and then 2 working sets to failure shooting for about 8 reps. On
each set, once you hit around 8, do 6 partial reps from the top position. 2 total work sets
These sets are all RPE of 11
Goal – Supramax pump
6/ Biceps | Reverse curls
You can do these with an ez curl or straight bar. I prefer an ez curl on these. Shoot for 2 sets of
around 20 reps. Make sure you go to failure. Once you can’t get the bar up past 90 degrees, do
10 partials out of the bottom even if you can barely move the bar a few inches. Your lower bis
will be torched if you do this right. 2 total work sets
These sets are all RPE of 11
Goal – Supramax pump
7/ Abs | Rope crunches
Do 3 sets to complete failure here. 3 total work sets
Rope Crunches
These sets are all RPE of 10
Goal – Supramax pump
22
WEEK 1 - FRIDAY - PUSH WORKOUT - PUMP ONLY
Chest
3 exercises
8 sets
Shoulders
2 exercises
4 sets
Triceps
2 exercises
4 sets
Do the 2 exercises in the video below, in between warm up sets on the presses. Do 3 rounds of this before
starting your working sets.
Chest Activation | How To Feel Your Chest
1/ Chest | Slight incline dumbell press
Earlier in the week we did slight decline work. Now we are going to do slight incline work. In the video below, you can see the angle I am looking for (but don’t do barbell work). We are going to bump
our reps up to around 12 here. Do 3 sets. Do not take these to full lockout. I want to keep tension on
your pecs and load them full of blood. Remember, only 60 second breaks! 3 total work sets
Exercise Index - Low Incline Press
These sets are all RPE of 10
Goal – Activation and start pump
2/ Chest | Hex press
Now we are continuing to load your pecs with blood. See the video below for proper form. I want you to do
3 sets of around 10 here. Make sure you flex hard at lockout at the top on all reps here. 3 total work sets
Exercise Index - Hex Press
These sets are all RPE of 10
Goal – Supramax pump
3/ Chest | Stretch pushups
See the video below for form. I have been doing these lately by stacking up bumper plates. That works
too. If these are too easy, I want you to put your feet up on a bench. Do 2 sets to failure. 2 total work sets
Stretch Pushups
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
Note: If you have shoulder health issues, and this extreme range of motion is too tough, simply
don’t go down to the point where they are uncomfortable.
23
4/ Shoulders | Dumbell side lateral partials
Do a warm up set on each exercise before moving to your work sets. Do sets of 20 reps
here. Then proceed directly to:
Superset with
5/ Shoulders | Seated dumbell press
Do 6 reps here. Stay tight, do these perfectly. Don’t lock these out, just keep a nice
pumping motion to drive blood in your delts. Do 2 rounds for 4 total sets
These sets are RPE of 10
Goal – Supramax pump
6/ Triceps | Dual handle pushdown
Do a warm up set here, then do 2 hard sets of around 12 reps going to failure. Notice the
spongy grips in the video. Use these if you can, the metal D handles don’t feel nearly as
good as these handles do. 2 total work sets
Tricep pushdowns with single handles
These sets are all RPE of 10
Goal – Supramax pump
7/ Triceps | Kettlebell lying extensions
On these if you don’t have kettlebells you can still use dumbells. Do 2 sets of around 15 here.
2 total work sets
Exercise Index - Kettlebell Lying Tricep Extensions Skull Crusher
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
24
WEEK 1 - SATURDAY - LEG WORKOUT - PUMP ONLY
Upper legs
4 exercises
9 sets
Calves
1 exercise
2 sets
1/ Upper legs | Lying leg curls
Do 2-3 sets of 15 to warm up. We are going to then do 3 sets of 15. Remember, 60 second
breaks. Your hams will fill full of blood quick. You may not get all 15 reps on your 2nd or
3rd set, that’s ok as long as you are going to failure. 3 total work sets
These sets are all RPE of 10
Goal – Activation and start pump
2/ Upper legs | Leg press (ascending set)
This is a fun one if you have never done this before. This is one set all out. It’s simple. Put 1
plate on per side and do 6 reps, then immediately put 2 plates per side on and do 6. You just
keep doing that until you get to around 6 with the heaviest weight you can. There is no rest
between sets, just the time it takes to slap on 2 more plates. Hopefully you can find someone
to help you throw the plates on. The early sets are easy but serve as a warm up. I’m telling you
this is sneaky tough. I usually make it to 9 plates on a good day doing these. 1 total work set
This set is an RPE of 10
Goal – Supramax pump
3/ Upper legs | Hack squat 1.5’s
I want you to so 2 feeder sets here to find a good weight you can do for about 10. Do your 10,
and then strip the weight down about 60%. Now immediately start the 1.5’s. Go down all the
way and only come up half way, then go back down all the way and come all the way up. Continue to failure. The video will show you the form. 1 total work set
Hack Squats with 1.5 reps as a bonus
This set is an RPE of 10
Goal – Supramax pump
4/ Upper legs | Nordic leg curl
I believe these are a great mass builder due to the heavy eccentric load placed on the
hams. I typically only do sets of 6 reps here. Shoot for 5 to 6 reps. You use the pole for
balance, but you can also use it to assist you if you have trouble getting the 5 or 6 reps.
Watch the video closely so you do these perfect. Do 4 sets. 4 total work sets
Exercise Index - Nordic Leg Curls
25
These sets are all RPE of 10
Goal – Supramax pump
We repeat our calve workout from earlier in the week but add 5 partials to the work sets making it 15 partials per set.
5/ 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 15 more partials, and then sit in the
stretch for 10 more seconds. Do this on both work sets.
2 total work sets
Here is a version using a short band if you do not have a
tibia machine.
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 15 partials, then 10 second stretch
200 x 10, then 15 partials, then 10 second stretch
Exercise Index - Tibia Raises
These sets are all RPE of 11
Goal – Train muscle from stretch position / long muscle length and Supramax pump
Note: 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.
26
SUNDAY
OFF DAY - FAMILY DAY
27
Week 2
Monday - Pull Workout
Friday - Push Workout - Pump only
Back
5 exercises
8 sets
Chest
3 exercises
8 sets
Abs
1 exercise
3 sets
Shoulders
2 exercises
4 sets
Biceps
2 exercises
4 sets
Triceps
2 exercises
4 sets
8 exercises
15 sets
7 exercises
16 sets
Tuesday - Push Workout
Saturday - Leg Workout - Pump only
Chest
4 exercises
8 sets
Upper legs
4 exercises
9 sets
Shoulders
2 exercises
4 sets
Calves
1 exercise
2 sets
Triceps
2 exercises
4 sets
5 exercises
11 sets
8 exercises
16 sets
Sunday - Off - Family Day
Wednesday - Leg Workout
Upper legs
5 exercises
8 sets
Calves
1 exercise
2 sets
6 exercises
10 sets
Thursday - Pull Workout – Pump only
Back
4 exercises
10 sets
Abs
1 exercise
4 sets
Biceps
2 exercises
4 sets
7 exercises
19 sets
28
WEEK 2 - MONDAY - PULL WORKOUT
Back
5 exercises
8 sets
Abs
1 exercise
3 sets
Biceps
2 exercises
4 sets
1/ Back | One arm barbell row
Do 2 light sets of 20 here to warm up. 1 total work set
My 3 Favorite Back Rows for Mass
The sets leading up are RPE 6 to 8, and the last one is RPE 11
Goal – Activation and start pump
This is an example of what it
would look like/what I did:
25lb. plate x 20
25lb. plate x 20
2 25 lb. plates x 6
3 25 lb. plate 6
4 25 lb. plates x 8, drop a 25 lb.
plate and got 6 more
2/ Back | Rack pulls
Let’s work hard to beat last week’s weight here. If you did say 315 last week, try 325 for your 10
rest pause reps this week! On these you are going to do 3 sets of triples to get warmed up. Your
lats should be pumped, so these should feel great. I want you to do these bodybuilding style
again this week. We will build your strength on this as we go though. Once you get to a weight
that you can do for say 5 to 6 reps, I want you to do 10 rest pause singles with it. So, do a rep,
and set the weight down, take a breath and hit it again. Do around 10 reps total. 1 total work set
How To Deadlift like a Bodybuilder | Back Workout
This set is an RPE of 10
Goal – Train explosively
3/ Back | Banded chins
I want you to do 2 sets to failure here again this week but do your best to get a few more
reps this week! 2 total work sets
Exercise Index - Banded Pull Up
These sets are all RPE of 10
Goal – Supramax pump
29
4/ Back | Meadows row
One more row here to build that thickness. Do 1 feeder set
and then a set to failure with 12 reps. Then for your last
set, add some weight and hit failure with around 8 reps.
This is the same as last week. If you can beat last week’s
numbers that would be great! 2 total work sets
This is an example of what it would look
like/what I did:
70 x 8 (45 and a 25)
90 x 12 (2 45’s)
115 x 9 (2 45’s and a 25)
Notice I hit an extra rep on the 2nd set. Again, the numbers are just targets, the most important thing is that the sets are to true failure with good form.
Meadows rows version 2
These sets are all RPE of 10
Goal – Supramax pump
5/ Back | Dumbell pullovers
I want you to do 2 sets of 10-12 here. The band is optional here. 2 total work sets
Banded pullovers
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
Hang from chin up bar
Put a weight belt on with some weight and let’s hang and stretch those lats.
Stretch for as long as you can, shoot for 70 seconds.
Goal – Loaded stretch
6/ Abs | V ups
Do 3 sets to failure here. It is important to curl your body up as you raise up. The goal is to shorten
the distance between your sternum and pelvic girdle, so really focus on that aspect, don’t keep a
straight back, or it becomes all hip flexor and some lower back musculature. 3 total work sets
V Ups
These sets are all RPE of 10
Goal – Supramax pump
7/ Biceps | Hammer style preacher curl
What I mean here is to do a preacher curl (use a preacher bench), but just maintain a hammer curl
grip throughout the whole movement. Do 2 sets to failure of around 10 to 12 reps. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
30
8/ Biceps | One arm cable curl
Do 2 sets of around 15 here. Hold the peak contraction for 2 seconds on each rep.
See the video for how to do these properly. These should also give you a great
stretch. 2 total work sets
Exercise Index - One Arm Cable Curl
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
31
WEEK 2 - TUESDAY - PUSH WORKOUT
Chest
4 exercises
8 sets
Shoulders
2 exercises
4 sets
Triceps
2 exercises
4 sets
1/ Chest | Slight decline dumbell press
We make this a little tougher this week. The last set goes
from a drop set, to a double drop set (2 drops). Do a few
warm ups, then low rep feeder sets until you get to your
big set. Do about 8 reps there. We’ll then do a 2nd all out
set there where you try to match the number, and then
drop the weight 30% and go to failure, then drop the
weight another 20% and go to failure. 2 total work sets
These sets are RPE of 10 and 11
This is an example of what it would look like:
25’s x 20
45’s x 15
65’s x 6
85’s x 6
105’s x4
120’s x 8
120’s x 8. Dropped to 90 and got 6 more,
dropped to 60 and got 6 more
Goal – Activation and start pump
2/ Chest | Incline barbell press on slight incline
You should be pretty warmed up but make sure you still
do a few feeder sets to get the feel of the angle and
weight. I want 2 tough sets of 6 here. Please keep form
perfect on these sets. Go to failure but only with good
form. No sloppy form allowed here. I do want you to drive
the bar up fast and explosively though. 2 total work sets
This is an example of what it could look like:
185 x 6
205 x 4
225 x 4
275 x 6
275 x 6
These sets are all RPE of 10
Goal – Train explosively
3/ Chest | Banded machine press
See the video below on how to attach bands. You can use any machine on these. The
bands force an incredible peak contraction. It also continues to train you to be explosive
provided you press hard against the bands. I don’t like a lot of reps on these, so we stick
to 2 hard sets of 6 here after a feeder set or two for you to find your groove. On each rep
hold the flex for 1 second. 2 total work sets
How to attach bands to a Hammer chest press
These sets are an RPE of 10
Goal – Train explosively
32
4/ Chest | Dips
Feel free to use the dip assist machine here if you aren’t strong enough do dips, or if you
have banged up shoulders and elbows. Simply do 2 sets to failure. I want you to work
the bottom half of the movement. Get a really nice stretch and then only come up halfway to keep tension locked in on your pecs. 2 total work sets
These sets are an RPE of 10
Goal – Train muscle from stretch position / long muscle length
5/ Shoulders | Machine rear delt fly/reverse pec deck
Do 2 sets of 30 here. Try to use the same weight that you used for 25 last week. If your
form starts to break down, go into partial reps out of the bottom, don’t start getting
sloppy and turn this into a trap movement. 2 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
6/ Shoulders | Dumbell side laterals
Do 1 feeder set and then hit 2 heavy sets of 8 here. It’s ok
to cheat a tad. No need to press on delts as we did a lot
of heavy pressing for chest. 2 total work sets
These sets are all RPE of 9-10
This is an example of what it could look like:
30 x 6
45 x 8
45 x 8
Goal – Supramax pump
7/ Triceps | Single handle pushdowns
These are the pushdowns with the single handle spongy grips you know I love. Do a
warm up set of 1, and then go right into 2 hard sets of 12. 2 total work sets
Tricep pushdowns with single handles
These sets are all RPE of 10
Goal – Supramax pump
8/ Triceps | Paused lying dumbell extensions on floor
Do 2 sets of 10-12 here reaching failure. Go to 9:40 in the video to see the form for these.
2 total work sets
Exercise Index - Lying Tricep Extensions
These sets are all RPE of 10
Goal – Supramax pump
33
WEEK 2 - WEDNESDAY - LEG WORKOUT
Upper legs
5 exercises
8 sets
Calves
1 exercise
2 sets
1/ Upper legs | Lying leg curl
We are going to the same thing as last week here but
beat what you did last week for your 8. Most people treat
leg curls as unimportant, but I believe they are your number 1 exercise for hamstring size, even better then deadlift variations. Do a few sets of 20 here, and then just
feeder sets of 6 until we get to our work set. I want you
to do 8 hard reps, followed by 10 slow partials from the
stretch position, followed by a 30 second isohold on your
work set. 1 total work set
This is an example of what it could look like:
60 x 20
80 x 20
100 x 6
120 x 6
140 x 8, followed by 10 partials, followed by
30 second isohold
This set is an RPE of 12
Goal – Activate and pump
2/ Upper legs | Barbell squats
This week we beat what we did last week for your squat
too! Work your way up doing a couple sets of 10, then
only feeder sets of 4 until you get to your working weight.
We are going to do 2 extremely hard sets of 8 there. I
want your 8th rep to be brutally hard, but please ensure
perfect form. If you get 7 reps or 9 reps, that’s ok. I just
want it to be around 8. Drive the weight up forcefully,
explode up! 2 total work sets
This is an example of what it could look like:
135 x 10
185 x 10
225 x 4
275 x 4
315 x 4
365 x 8
365 x 7
These sets are an RPE of 10
Goal – Train explosively
3/ Upper legs | Hack squat
Do a few low rep feeder sets here, working up to a tough
8 work set. Once you do that, we do a 2nd set with the
same weight, but make it a cluster set. This means do
your 8, then rest 20 seconds, and do more reps, then rest
20 seconds and do more! 2 total work sets
These sets are an RPE of 10 and 11
This is an example of what it could look like:
2 plates per side x 5
3 plates preside x 3
4 plates per side x 3
5 plates per side x 8
5 plates per side x 8, rest 20 seconds and do 5,
rest 20 seconds and do 4.
Goal – Supramax pump
34
Note: If you do not have a good hack squat try to use a squat machine variation that has
a back support pad so you can really focus on legs.
4/ Upper legs | Leg press drop set of death
Your legs should be jammed full of blood now. Do a few
feeder sets then we are going to do one drop set. The
work set start with 8 reps, and then we do the best we
can from there. Don’t waste time starting too light on
these, because you should be very warmed up. I typically
start these with 50-60% of what I can do for 8 to 10 reps.
The drop set will be a triple drop set. 1 total work set
This is an example of what it could look like:
5 plates per side x 5
7 plates preside x 5
9 plates per side x 8, drop to 7 plates for 6 to
8, drop to 5 plates for 6 to 8, drop to 3 plate to
failure.
This set is an RPE of 11
Goal – Supramax pump
5/ Upper legs | Cable pull through’s
Sit back nice and slow on these and stretch those hams. Finish the rep by driving forward and flexing the glutes. Find a weigh that is a tough 10 and do 2 sets of 10. See the
video below for proper form and setup. 2 total work sets
Exercise Index - Pull Through
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
6/ Calves | Standing calve raises
Ok, let’s make these even tougher. 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. Then cut the weight in half and go to failure again! Do this on both work sets. 2 total work sets
Here is a version using a short band if you do not have a
tibia machine.
This is an example of what it could look like:
50 x 20
100 x 20
200 x 10, then 10 partials, then 10 second
stretch, 100 x 13
200 x 10, then 10 partials, then 10 second
stretch, 100 x 11
Exercise Index - Tibia Raises
These sets are an RPE of 9-10
Goal – Supramax pump and train muscle from stretch position / long muscle length
Note: 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.
35
WEEK 2 - THURSDAY - PULL WORKOUT - PUMP ONLY
Back
4 exercises
10 sets
Abs
1 exercise
4 sets
Biceps
2 exercises
4 sets
1/ Back | Banded chins
Let’ see if we can beat our rep count for chins last week! Do a few pulldowns to warm
up before you jump right into these. I typically do 3 sets of about 12 on standard lat pulldown first. Once you are warmed up, get to work. We do 3 sets to failure here. This will
get your lats pumping fast. 3 total work sets
Exercise Index - Banded Pull Up
These sets are all RPE of 10
Goal – Activation and start pump
2/ Back | Chest pulls
Do 2 sets of 12 here. See the video for the setup. It is crucial to squeeze as hard as you can in the contracted position. Drive as much blood as you can into those lower traps and rhomboids. 2 total work sets
Exercise Index - Chest Pulls
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Chest supported row
We are doing these again this week for our pump work, but now your traps and rhomboids
should be filling full of blood, so we are going to use a crazy stretch on these. On every rep let
your arms stretch out and feel your entire back stretch before pulling back up. Do 3 hard sets
of 8 here. Try to use a pronated grip to really target rhomboids and traps. 3 total work sets
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
4/ Back | Banded hyperextensions
Let’s finish up today with 2 sets to failure on banded hyperextensions. 2 total work sets
3 Exercises To Strengthen Your Lower Back
These sets are all RPE of 10
Goal – Supramax pump
36
5/ Biceps | Pinwheel curls
Let’s hit 2 sets of around 15 here. Reminder, it should be failure! 2 total work sets
Pinwheel curls
These sets are all RPE of 10
Goal – Supramax pump
6/ Biceps | Barbell curls
I want 2 sets of 8 here. On every rep here, I want a 4 second negative. Lower it slow. I want your
biceps screaming. 2 total work sets
These sets are all RPE of 11
Goal – Supramax pump
7/ Abs | V ups
Do 4 sets to failure here. It is important to curl your body up as you raise up. The goal
is to shorten the distance between your sternum and pelvic girdle, so really focus on
that aspect, don’t keep a straight back, or it becomes all hip flexor and some lower back
musculature. 4 total work sets
V ups
These sets are all RPE of 10
Goal – Supramax pump
37
WEEK 2 - FRIDAY - PUSH WORKOUT - PUMP ONLY
Chest
3 exercises
8 sets
Shoulders
2 exercises
4 sets
Triceps
2 exercises
4 sets
1/ Chest | Slight incline dumbell press
Do the same as last week here but take those reps down to 3 sets of 8. Do not take these
to full lockout. I want to keep tension on your pecs and load them full of blood. Remember, only 60 second breaks even with the lower reps! 3 total work sets
These sets are all RPE of 10
Goal – Activation and start pump
2/ Chest | Explosive pushups
Go to about 3:00 of the video below to see how to do these. Do 2 sets to failure explosively, and then watch how I do a 3rd set with a slow tempo and feet up on a bench. Do
that set to failure too, it will feel great. 3 total work sets
9 Exercise Full Upper Body Workout
These sets are all RPE of 10
Goal – Supramax pump
3/ Chest | Machine flies
I want 2 sets of 10-12 here. Flex your pecs as hard as humanly possible, and then get a
nice stretch. After your last rep on each set, do a 15 second isohold in the lengthened position (not full stretch, short of that). 2 total work sets
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
4/ Shoulders | Reverse pec deck/reverse flyes
Do 1 warm up set, then hit 2 sets of 20-25 here. In the video below, it is the first exercise.
2 total work sets
Shoulder & Tricep Workout tons of tips
These sets are all RPE of 10
Goal – Supramax pump
38
5/ Shoulders | Seated dumbell press
We are going to bump our reps on these today also. I want you to do 2 sets of 10-12 where
you hit failure. Take these to about ¾ lockout, keep tension on the delts. 2 total work sets
These sets are RPE of 10
Goal – Supramax pump
6/ Triceps | Dual handle pushdown
Do a warm up set here, then do 2 hard sets of around 12 reps going to failure Continue to
use the spongy grips. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
7/ Triceps | Kettlebell Tate extensions
On these if you don’t have kettlebells you can still use dumbells. These feel amazing. Do 2 sets
of around 12 here. 2 total work sets
Exercise Index - Kettlebell Tate Press For Triceps
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
39
WEEK 2 - SATURDAY - LEG WORKOUT - PUMP ONLY
Upper legs
4 exercises
9 sets
Calves
1 exercise
2 sets
1/ Upper legs | Lying leg curls
Do 2-3 sets of 15 to warm up. We are going to then do 3 sets of 15 again this week. Remember, 60 second breaks. Your hams will fill full of blood quick. You may not get all 15
reps on your 2nd or 3rd set, that’s ok as long as you are going to failure. 3 total work sets
These sets are all RPE of 10
Goal – Activation and start pump
2/ Upper legs | Leg press high and wide stance
Use a high and wide stance on these with toes pointed slightly out. This makes the
movement more focused on hams and glutes, mostly hams. Lower the weight with a 3
second count on all reps. Do 2 sets of 15 to warm up, then feeder sets of 5 until you get
to a weight that you think will be a tough 8 to 10 and do 2 sets with it. 2 total work sets
This set is an RPE of 10
Goal – Supramax pump
3/ Upper legs | Nordic leg curl
Let’s move these up this week to 3rd in the rotation. This is a very ham focused workout. I believe these
are a great mass builder due to the heavy eccentric load placed on the hams. Shoot for 5 to 6 reps per
set again. You use the pole for balance, but you can also use it to assist you if you have trouble getting
the 5 or 6 reps. Watch the video closely so you do these perfect. Do 3 sets. 3 total work sets
Nordic Leg Curls
These sets are an RPE of 10
Goal – Supramax pump
4/ Upper legs | Walking lunges
I might have you use a barbell here, but I want you to go to failure, so that might get
dangerous with a barbell. Let’s do these holding kettlebells or dumbells. I want you to
walk about 100 yards total. That is your set. It should be brutal, and you might have to
take a few small breaks. 1 total work set
This set is an RPE of 10
Goal – Supramax pump
40
We repeat our calve workout from earlier in the week but make the stretch 20 seconds now.
5/ Calves | Standing calve raises
I want you to do a couple high rep warm up sets, 2 feeder
sets and then hit your 2 hard sets. You are going to do 2
sets of 10. After you do 10-12 reps, do 15 more partials,
and then sit in the stretch for 20 more seconds. Do this
on both work sets. 2 total work sets
Here is a version using a short band if you do not have a
tibia machine.
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 15 partials, then 20 second stretch
200 x 10, then 15 partials, then 20 second stretch
Exercise Index - Tibia Raises
These sets are an RPE of 9-10
Goal – Supramax pump and train muscle from stretch position / long muscle length
Note: 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.
41
SUNDAY
OFF DAY - FAMILY DAY
42
Week 3
Monday - Pull Workout
Friday - Push Workout - Pump only
Back
5 exercises
8 sets
Chest
3 exercises
8 sets
Abs
1 exercise
4 sets
Shoulders
2 exercises
4 sets
Biceps
2 exercises
4 sets
Triceps
2 exercises
4 sets
8 exercises
16 sets
7 exercises
16 sets
Tuesday - Push Workout
Saturday - Leg Workout - Pump only
Chest
4 exercises
8 sets
Upper legs
4 exercises
9 sets
Shoulders
2 exercises
4 sets
Calves
1 exercise
2 sets
Triceps
2 exercises
4 sets
5 exercises
11 sets
8 exercises
16 sets
Sunday - Off - Family Day
Wednesday - Leg Workout
Upper legs
5 exercises
9 sets
Calves
1 exercise
2 sets
6 exercises
11 sets
Thursday - Pull Workout – Pump only
Back
4 exercises
8 sets
Abs
1 exercise
4 sets
Biceps
2 exercises
4 sets
7 exercises
16 sets
43
WEEK 3 - MONDAY - PULL WORKOUT
Back
5 exercises
8 sets
Abs
1 exercise
4 sets
Biceps
2 exercises
4 sets
1/ Back | Low cable row
We go back to what we did in week 1 now, but I want you to use dual
handles like Stephanie is using in the video. I really like the freedom
of movement it gives your wrists. Supinate slightly as your drive
your elbows back. Do 2 light sets of 20 here to warm up. After this
start increasing weight. Do sets of 6, until you reach a weight that
you think will be a pretty tough 8. That is your money set. I want you
to do around 8, where 8 is failure. If you do 7 or 9, that’s ok, I just
need that last rep to be failure with good form. If you get 10 or more,
you didn’t go heavy enough. After you do your 8, drop the weight
20% and eke out as many more reps as you can. 1 total work set
This is an example of what it
would look like:
80 x 20
80 x 20
120 x 6
160 x 6
200 x 8, then 160 x 6
Exercise Index - Cable Low Rows
This set is an RPE of 11
Goal – Activation and start pump
2/ Back | Rack pulls
Week 3 of rack pulls today! Whatever you did for your 10 rest-pause reps last week, try
to beat it again this week! On these you are going to do 3 sets of triples to get warmed
up. Your lats should be pumped, so these should feel great. I want you to do these bodybuilding style again this week. We will build your strength on this as we go though. Once
you get to a weight that you can do for say 5 to 6 reps, I want you to do 10 rest pause
singles with it. So, do a rep, and set the weight down, take a breath and hit it again. Do
around 10 reps total. 1 total work set
This set is an RPE of 10
Goal – Train explosively
3/ Back | Straight arm pulldown
I want to switch out the banded chins this week for something a little different. I want
you to do 2 sets to failure here. Use the version that I am doing in the video with the single handles. 2 total work sets
Exercise Index - Straight Arm Pulldown Pushdown
44
These sets are all RPE of 10
Goal – Supramax pump
4/ Back | Meadows row
We want another week of this mass builder before we
switch it out. 1 feeder set and then a set to failure with
12 reps. Then for your last set, add some weight and hit
failure with around 8 reps. This is the same as last week.
If you can beat last week’s numbers that would be great!
2 total work sets
This is an example of what it would look like:
70 x 8 (45 and a 25)
90 x 12 (2 45’s)
115 x 9 (2 45’s and a 25)
Notice I hit an extra rep on the 2nd set. Again, the numbers are just targets, the most important thing is that the sets are to true failure with good form.
These sets are all RPE of 10
Goal – Supramax pump
5/ Back | Supinated pulldown variation
I really like doing these. You can focus on driving your arms down very well with this angle.
Work the bottom part of the movement hard with big squeezes. The stretch is not so important here, because you aren’t using a heavy enough weigh to really stretch you and your
knees aren’t anchored, but these do give you amazing contraction and blood flow. Do 2 sets
of 12. 2 total work sets
Supinated pull down variation
These sets are all RPE of 10
Goal – Supramax pump
Hang from chin up bar
Put a weight belt on with some weight and let’s hang and stretch those lats.
Stretch for as long as you can, shoot for 70 seconds.
Goal – Loaded stretch
6/ Abs | V ups
Let’s hit these again. Do 4 sets to failure here. It is important to curl your body up as you
raise up. The goal is to shorten the distance between your sternum and pelvic girdle, so
really focus on that aspect, don’t keep a straight back, or it becomes all hip flexor and
some lower back musculature. 4 total work sets
V Ups
These sets are all RPE of 10
Goal – Supramax pump
45
7/ Biceps | Barbell curl
I want you to do 3 sets of 15 here. On all 3 sets I want 3 second descents. This is a ton of
reps to do with that tempo and will light up your bis. 3 total work sets
These sets are all RPE of 10
Goal – Supramax pump
8/ Biceps | Hammer curl
This is a triple drop set. See below for example. Shoot for
sets of 8 and do both arms at once. 1 total work set
This set is an RPE of 11
This is an example of what it would look like:
40’s x 8 then drop to 30’s x 8, then drop to
20’s x 8, then drop to 15’s x 8
Goal – Supramax pump
46
WEEK 3 - TUESDAY - PUSH WORKOUT
Chest
4 exercises
8 sets
Shoulders
2 exercises
4 sets
Triceps
2 exercises
4 sets
1/ Chest | Slight decline dumbell press
This is our last week on these, and then we switch them
out next week. Let’s see how your strength is doing. We
will work up 2 sets of 8 here with no drop sets. 2 total
work sets
These sets are RPE of 10
Goal – Activation and start pump
This is an example of what it would look like:
25’s x 20
45’s x 15
65’s x 6
85’s x 6
105’s x4
120’s x 8
120’s x 8
2/ Chest | Incline barbell press on slight incline
This is our last week here too, as next week we go to flat
bench. Work up to 2 sets of 8 here as well. Last week we
did 6’s, so you may not be able to go quite as heavy, on
the other hand, you didn’t do a dropset on the dumbells,
so maybe you will! 2 total work sets
These sets are all RPE of 10
This is an example of what it could look like:
185 x 6
205 x 4
225 x 4
275 x 8
275 x 8
Goal – Train explosively
3/ Chest | Cable crossovers
Let’s crank some higher reps now. I want 2 sets of 15 here, with the 15th rep being excruciating. Squeeze as hard as you can on all reps, make every rep count! 2 total work sets
These sets are an RPE of 10
Goal – Supramax pump
47
4/ Chest | Dips
I want to stick with dips here again as our finisher this week. Feel free to use the dip assist machine here if you aren’t strong enough do dips, or if you have banged up shoulders and elbows.
Simply do 2 sets to failure. I want you to work the bottom half of the movement. Get a really nice
stretch and then only come up halfway to keep tension locked in on your pecs. 2 total work sets
These sets are an RPE of 10
Goal – Train muscle from stretch position / long muscle length
5/ Shoulders | Machine rear delt fly/reverse pec deck
Do 2 sets of 40 here. Yes, you read those reps correctly. Burn baby burn. 2 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
6/ Shoulders | Cage press
These are my favorite version of a shoulder press. I believe they are very safe, and they
also allow you to train explosively. Do a feeder set and then 2 sets of 8 here. Remember
to drive up hard. 2 total work sets
Exercise Index - Cage Press for Shoulders
These sets are all RPE of 9-10
Goal – Supramax pump
7/ Triceps | Bent over extension w/ single handles
These are done with the single handle spongy grips you know I love, give these a try. Notice how much easier it is to stretch with the freedom of wrist movement. Do a warm up
set of 1, and then go right into 2 hard sets of 15. 2 total work sets
Bent over extensions with single handles
These sets are all RPE of 10
Goal – Supramax pump
8/ Triceps | Paused lying dumbell extensions on floor
I want another week here but beat what you did last week! Do 2 sets of 10-12 here
reaching failure. 2 total work sets
Exercise Index - Lying Tricep Extensions
These sets are all RPE of 10
Goal – Supramax pump
48
WEEK 3 - WEDNESDAY - LEG WORKOUT
Upper legs
5 exercises
9 sets
Calves
1 exercise
2 sets
1/ Upper legs | Lying leg curl
I want you to work up to a heavy 8. Once there I want you
to do 2 sets with it, where you lower the weight with a 3
second count before curling it back up. 2 total work sets
These sets are an RPE of 10
Goal – Activate and pump
This is an example of what it could look like:
60 x 20
80 x 20
100 x 6
120 x 6
140 x 8 using a 3 second negative
140 x 8 using a 3 second negative
2/ Upper legs | Barbell squats
What I want you to do this week, is really work hard to
beat what you did last week but beat it up by using the
same weight and grinding out an extra rep or two. Work
your way up doing a couple sets of 10, then only feeder
sets of 4 until you get to your working weight. We are
going to do 2 extremely hard sets of 8-10 there. I want
your last rep to be brutally hard, but please ensure perfect form. Drive the weight up forcefully, explode up!
2 total work sets
These sets are an RPE of 10
This is an example of what it could look like:
135 x 10
185 x 10
225 x 4
275 x 4
315 x 4
365 x 9 (this would be one more rep than you
did last week with this weight)
365 x 8 (this would be one more rep than you
did last week with this weight)
Goal – Train explosively
3/ Upper legs | Leg extension
We use the same sequence we used on the hacks last
week here (with some bonus reps), welcome to Torchville. Do a few low rep feeder sets here, working up to a
tough 12 work set. Once you do that, we do a 2nd set with
the same weight, but make it a cluster set. This means
do your 12, then rest 20 seconds, and do more reps, then
rest 20 seconds and do more! 2 total work sets
This is an example of what it could look like:
85 lbs. x 6
105 lbs. x 6
135 lbs. x 12
135 lbs. X 12, rest 20 seconds and shoot for 8 to
10, rest for 20 seconds and shoot for another 8
to 10
These sets are an RPE of 10 and 11
Goal – Supramax pump
49
4/ Upper legs | Bulgarian death set
Remember this from week 1? On these sets you will go down with a 3 second decent, come up halfway and pause for a 3 count and then come up an inch shy of lockout and repeat. You are going to do
these one leg at a time. I want you to do 90 seconds on one leg. Rest 2 minutes and then do the other
leg. You will probably have to stop for a few seconds at some point during the set. That is ok, get your
full 90 seconds in using this tempo though. In the video Andrew is using the right form. He is not using
the tempo I want, but I wanted you to see one version of how to do these form and set up wise. Use
your opposite hand for balance so you can focus on fighting through the pain. 1 total work set
This set is an RPE of 11
Goal – Supramax pump
5/ Upper legs | Cable pull through’s
Let’s repeat these and stretch everything out well. Sit back nice and slow on these and stretch
those hams. Finish the rep by driving forward and flexing the glutes. Find a weigh that is a
tough 10 and do 2 sets of 10. See the video below for proper form and setup. 2 total work sets
Exercise Index - Pull Through
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
6/ Calves | Standing calve raises
I want you to do a couple high rep warm up sets, 2 feeder 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. Then cut
the weight in half and go to failure again. Then cut that
weight in half and go to failure AGAIN! You should be
developing some crazy pain tolerance on calves by this
point. Do this on both work sets. 2 total work sets
These sets are an RPE of 11
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,
then cut the weight in half and go to failure, then
cut weight in half and go to failure again
200 x 10, then 10 partials, then 10 second stretch,
then cut the weight in half and go to failure, then
cut weight in half and go to failure again
Note: 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.
50
WEEK 3 - THURSDAY - PULL WORKOUT - PUMP ONLY
Back
4 exercises
8 sets
Abs
1 exercise
4 sets
Biceps
2 exercises
4 sets
1/ Back | Low cable rows
Use a close grip attachment on these this week. Hold the squeeze/flex for 1 second on all reps. I want
you to work up to a tough 10, and simply do 2 sets there. Load those lats with blood. 2 total work sets
These sets are all RPE of 10
Goal – Activation and start pump
2/ Back | Chest pulls
Do 2 sets of 15 here. Remember it is crucial to squeeze as hard as you can in the contracted position. Drive as much blood as you can into those lower traps and rhomboids
to make the back pump more complete. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Incline dumbell row
Lay face down on an incline bench and row both dumbells at the same time. This hits
everything, lats, rhomboids, traps, great overall back builder and we are saving our low
back from the heavy stuff we did earlier in the week. Do 2 sets of 12 here. Do 1 or 2 low
rep feeder sets to find the right weight. 2 total work sets
Exercise Index | Incline Dumbbell Rows
These sets are all RPE of 10
Goal – Supramax pump
4/ Back | Banded good mornings
These can be really tough on hams, or lower back, or glutes. It depends on how you do
them. Keep your knees soft (not locked) and squat down a tad while doing these. This
will direct more stress to lower back. Do 2 sets of around 25. It will cook your lower back.
If you still feel a little glute and ham that is ok and normal. 2 total work sets
Banded Good Mornings
These sets are all RPE of 10
Goal – Supramax pump
51
5/ Biceps | Incline concentration dumbell curls
Let’s hit 2 sets of around 15 here. Smash the dumbells together as you curl. 2 total work sets
Incline Concentration Curls
These sets are all RPE of 10
Goal – Supramax pump
6/ Biceps | Barbell curls
I want 2 sets of around 15 here. Basically, hit failure with higher reps than last week. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
7/ Abs | V ups
Do 4 sets to failure here. It is important to curl your body up as you raise up. The goal
is to shorten the distance between your sternum and pelvic girdle, so really focus on
that aspect, don’t keep a straight back, or it becomes all hip flexor and some lower back
musculature. 4 total work sets
V ups
These sets are all RPE of 10
Goal – Supramax pump
52
WEEK 3 - FRIDAY - PUSH WORKOUT - PUMP ONLY
Chest
3 exercises
8 sets
Shoulders
2 exercises
4 sets
Triceps
2 exercises
4 sets
1/ Chest | High incline dumbell press
Let’s move the angle to a steeper angle this week. This will hit your delts more to go
along with upper chest. Do the same rep scheme as last week, 3 sets of 8. Do not take
these to full lockout. I want to keep tension on your delts and pecs and load them full of
blood. Remember, only 60 second breaks even with the lower reps! 3 total work sets
These sets are all RPE of 10
Goal – Activation and start pump
2/ Chest | High incline pushups
Remember last week when we did the explosive pushups, and then for 1 set the slow
pushups with feet on a bench done stretch style, this week simply do 3 sets to failure
with the incline feet on bench slow style (not explosive). 3 total work sets
These sets are all RPE of 10
Goal – Supramax pump
3/ Chest | Machine flies
Let’s finish with some great flyes again this week. I want 2 sets of 12-15 here. Flex your pecs
as hard as humanly possible, and then get a nice stretch. After your last rep on each set, do a
20 second isohold in the lengthened position (not full stretch, short of that). 2 total work sets
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
4/ Shoulders | Banded rear delt pulls
Do 1 warm up set, then hit 2 sets of 30 here. Hold the contraction for 1 second on all reps.
2 total work sets
Banded Rear Delt Pulls
These sets are RPE of 9-10
Goal – Supramax pump
53
5/ Shoulders | Spidercrawls
Move your hands out as far as possible. Go down below your waist and then up above
your head 3 times for 1 set. Do 2 sets like this. 2 total work sets
Spider Crawls
These sets are RPE of 9-10
Goal – Supramax pump
6/ Triceps | Dual handle pushdown
Do a warm up set here, then do 2 hard sets of around 8 reps going to failure. Continue to
use the spongy grips. I want these to be really heavy. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
7/ Triceps | Decline ez bar lying extension
Do these nice and slow. Do 2 sets of 15. 2 total work sets
Decline lying triceps extensions
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
54
WEEK 3 - SATURDAY - LEG WORKOUT - PUMP ONLY
Upper legs
4 exercises
9 sets
Calves
1 exercise
2 sets
1/ Upper legs | Lying leg curls
You have put in some really good work on the lying leg curl these first 3 weeks. Next week we
are going to focus on the seated version to finish the program strong. Do 2-3 sets of 15 to warm
up. We are going to then do 3 sets of 8 this week. Remember, 60 second breaks. You may not get
all 8 reps on your 2nd or 3rd set, that’s ok as long as you are going to failure. 3 total work sets
These sets are all RPE of 10
Goal – Activation and start pump
2/ Upper legs | Leg press
Use a middle and narrow stance this week. This should
crush your quad sweep (vastus lateralis) and a little ham
and adductor. Do 3 sets of 15 to warmup, and then do a
few feeder sets until you get to a weight that is a tough
20. Once there I want 2 sets of 20 with your 1-minute
break as usual. 2 total work sets
These sets are an RPE of 9-10
Goal – Supramax pump
This is an example of what it could look like:
1 plate per side x 15
2 plates per side x 15
3 plates per side x 15
4 plates per side x 5
5 plates per side x 5
6 plates per side x 20
6 plates per side x 17 (may not be able to get
20 again)
3/ Upper legs | Nordic leg curl
We will continue with the ham focus we had last week. Shoot for 5 to 6 reps per set again. You use the
pole for balance, but you can also use it to assist you if you have trouble getting the 5 or 6 reps. Watch
the video closely so you do these perfect. Do 3 sets. 3 total work sets
Exercise Index - Nordic Leg Curls
These sets are an RPE of 10
Goal – Supramax pump
4/ Upper legs | Dumbell stiff legged deadlifts
We are going to do 1 feeder set here, and then 1 drop set. Do 10 reps, drop the weight
20% and do 6-8, then drop it again another 20% and do another 6 to 8. Come up ¾ of
the way, keep tension on your hams. 1 total work set
This set is an RPE of 11
Goal – Train muscle from stretch position / long muscle length
55
We repeat our calve workout from earlier in the week but make the stretch 30 seconds now. This is going
to hurt bad. Next week we go to more toe presses on the leg press also.
5/ Calves | Standing calve raises
I want you to do a couple high rep warm up sets, 2 feeder
sets and then hit your 2 hard sets. You are going to do 2
sets of 10. After you do 10-12 reps, do 15 more partials,
and then sit in the stretch for 30 more seconds. Do this
on both work sets. 2 total work sets
These sets are an RPE of 11
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 15 partials, then 30 second stretch
200 x 10, then 15 partials, then 30 second stretch
Goal – Supramax pump and train muscle from stretch position / long muscle length
Note: 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.
56
SUNDAY
OFF DAY - FAMILY DAY
57
Week 4
Monday - Pull Workout
Friday - Push Workout - Pump only
Back
4 exercises
8 sets
Chest
3 exercises
7 sets
Abs
1 exercise
4 sets
Shoulders
2 exercises
4 sets
Biceps
2 exercises
4 sets
Triceps
2 exercises
4 sets
7 exercises
16 sets
7 exercises
15 sets
Tuesday - Push Workout
Saturday - Leg Workout - Pump only
Chest
4 exercises
7 sets
Upper legs
4 exercises
10 sets
Shoulders
2 exercises
4 sets
Calves
1 exercise
2 sets
Triceps
2 exercises
4 sets
5 exercises
12 sets
8 exercises
15 sets
Sunday - Off - Family Day
Wednesday - Leg Workout
Upper legs
5 exercises
9 sets
Calves
1 exercise
2 sets
6 exercises
11 sets
Thursday - Pull Workout – Pump only
Back
4 exercises
9 sets
Abs
1 exercise
4 sets
Biceps
2 exercises
4 sets
7 exercises
17 sets
58
WEEK 4 - MONDAY - PULL WORKOUT
Back
4 exercises
8 sets
Abs
1 exercise
4 sets
Biceps
2 exercises
4 sets
1/ Back | Smith machine row
This is one of my absolute favorite rows. Using a Smith allows
me to really target the lats and rhomboids by working through
the fixed plane. It’s also easier on my low back. If you can’t get
enough range of motion in your Smith you may have to stand
on something, plates, an aerobic step bench, etc. Notice in the
video how I am doing these rest-pause style. Do plenty of warm
ups before hitting your hard set. Really focus on your lats as you
forcefully drive your elbows up hard. I was probably going a tad
too heavy in the video. Your last set will be a drop set. You will do
feeder sets then a big drop set. Your working set will be around 8
reps, then a drop and 4-6 more, then a final drop and another 6-8
reps. See below for the rep scheme. 1 total work set
This is an example of what it would
look like:
Not including the weight of the bar
95 x 15
135vx 15
185 x 4
205 x 4
225 x 8, then 185 x 4-6, then 135 x
6-8
Smith Machine Bent Over Rows
This set is an RPE of 11
Goal – Train explosively
2/ Back | Dumbell pullovers
If you are so lucky to have a Nautilus pullover, do that. I know most
don’t so we will do dumbell pullovers. Do a feeder set to get your
joints loosened up, then 2 good hard sets of 12. 2 total work sets
These sets are an RPE of 10
Goal – Train muscle from stretch position / long muscle length
3/ Back | One arm barbell row
Ok now that we gave our arms a break, let’s back to the rowing. Do 1 feeder set, then 2
hard sets of 8 here. 2 total work sets
One arm barbell row
These sets are all RPE of 10
Goal – Supramax pump
59
4/ Back | Supinated pulldown variation
Let’s move these up one spot in the rotation this week. You can focus on driving your
arms down very well with this angle. Work the bottom part of the movement hard with
big squeezes. The stretch is not so important here, because you aren’t using a heavy
enough weigh to really stretch you and your knees aren’t anchored, but these do give
you amazing contraction and blood flow. Do 3 sets of 8. 3 total work sets
Supinated pull down variation
These sets are all RPE of 10
Goal – Supramax pump
Hang from chin up bar
Put a weight belt on with some weight and let’s hang and stretch those lats.
Stretch for as long as you can, shoot for 90 seconds.
Goal – Loaded stretch
5/ Abs | Incline sit ups
When you are doing these, think about curling up your body, and uncurling your body.
Your abs work by bring your chest to your pelvic girdle and vice versa. You should not
have straight back and abs, or this is simply a hip flexor and lower back exercise. Do 4
sets to failure. 4 total work sets
Ab Combination #1 from Mountain Dog Training
These sets are all RPE of 10
Goal – Supramax pump
6/ Biceps | Reverse ez bar curl
Do these nice and slow. Flex your arms hard as you go. Do 2 sets of 15 here. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
8/ Biceps | Dumbell preacher curl
Do 1 warm up set here, and then 2 sets to failure at around 8 to 10 reps per set. 2 total work sets
These sets are an RPE of 10
Goal – Supramax pump
60
WEEK 4 - TUESDAY - PUSH WORKOUT
Chest
4 exercises
7 sets
Shoulders
2 exercises
4 sets
Triceps
2 exercises
4 sets
1/ Chest | Slight incline dumbell press
Now we switch the slight decline to a slight incline. I
also really like this angle. Do a few warm ups, then low
rep feeder sets until you get to your big set. Do about 8
reps there. We’ll then do a 2nd all out set there where
you try to match the number, and then drop the weight
30% and go to failure again. 2 total work sets
These sets are RPE of 10
This is an example of what it would look like:
25’s x 20
45’s x 15
65’s x 6
85’s x 6
105’s x4
120’s x 8
120’s x 8. Dropped to 90 and got 6 more
Goal – Activation and start pump
2/ Chest | Flat barbell press
You should be pretty warmed up but make sure you still do a
few feeder sets to get the feel of the angle and weight. I want
a brutal set of around 12, and then a brutal set of around 8.
Please keep form perfect on these sets. Go to failure but only
with good form. No sloppy form allowed here. I do want you
to drive the bar up fast and explosively though. Lower the bar
with perfect control to chest. 2 total work sets
This is an example of what it could look
like:
185 x 6
205 x 4
225 x 12
265 x 8
These sets are all RPE of 10
Goal – Train explosively
NOTE: I actually would also like for this to be on a slight decline if you can put an adjustable
bench in a power rack to accomplish this.
3/ Chest | Machine flyes
Do 2 high rep sets of 15 here. Hold the flex for 1 second on all reps. Flex as hard as you
possibly can. 2 total work sets
These sets are an RPE of 10
Goal – Supramax pump
61
4/ Chest | Dips
Feel free to use the dip assist machine here if you aren’t strong enough do dips, or if you
have banged up shoulders and elbows. Simply do 1 set to failure. I want you to work the
bottom half of the movement. Get a really nice stretch and then only come up halfway to
keep tension locked in on your pecs. 1 total work set
This set is an RPE of 10
Goal – Train muscle from stretch position / long muscle length
5/ Shoulders | Machine rear delt fly/reverse pec deck
Do 2 sets of 20 here after a feeder set, followed by a 30%
drop in weight and then 10 more. 2 total work sets
These sets are all RPE of 9-10
This is an example of what it could look like:
65 x 6
95x 20, then drop to 65 and do 10 more
95x 20, then drop to 65 and do 10 more
Goal – Supramax pump
6/ Shoulders | Cage press
Do a feeder set and then 2 sets of 8 here. Remember to drive up hard. 2 total work sets
Exercise Index - Cage Press for Shoulders
These sets are all RPE of 9-10
Goal – Supramax pump
7/ Triceps | Dual rope triceps extensions
This is a really good exercise that you need 2 ropes for. See the video below for the rope
setup. Do 2 sets of 12-15 here, hit failure. 2 total work sets
Dual rope tricep extensions
These sets are all RPE of 10
Goal – Supramax pump
8/ Triceps | Paused lying dumbell extensions on floor
Beat what you did last week again! Do 2 sets of 10-12 here reaching failure. 2 total work sets
Exercise Index - Lying Tricep Extensions
These sets are all RPE of 10
Goal – Supramax pump
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WEEK 4 - WEDNESDAY - LEG WORKOUT
Upper legs
5 exercises
9 sets
Calves
1 exercise
2 sets
1/ Upper legs | Seated leg curl
I want you to work up to a heavy 8. Once there I want you
to do 2 sets with it, where you lower the weight with a 3
second count before curling it back up. After the 8 reps
tack on 10 partials out of the stretch position on the LAST
set. 2 total work sets
These sets are an RPE of 10 and 11
Goal – Activate and pump
This is an example of what it would look like:
60 x 20
80 x 20
100 x 6
120 x 6
140 x 8 using a 3 second negative
140 x 8 using a 3 second negative, then do 10
partials out of stretch position
2/ Upper legs | Leg press
After a couple of high rep warm ups and then low rep
feeder sets, hit 2 heavy sets of 10 reps using a 3 second
negative followed by driving the weight up forcefully.
2 total work sets
These sets are an RPE of 10
Goal – Train explosively
This is an example of what it could look like:
1 plate per side x 20
2 plates per side x 20
3 plates per side x 8
4 plates per side x 6
5 plates per side x 5
6 plates per side x 5
7 plates per side x 10
7 plates per side x 10
3/ Upper legs | Trap bar deadlifts
These are brutal. Make sure your back is straight and you
are 100% focused on driving your feet through the floor.
Use your legs, not your back. Wear a belt and keep that
back tight though. If you do not have a trap bar, you can
use dumbells, but don’t go down all the way, go down
low enough that you can keep back straight and flat, if it
starts rounding you have gone to far. Do 2 hard sets of 8.
2 total work sets
This is an example of what it could look like:
1 plate per side x 6
2 plates per side x 6
3 plates per side x 8
3 plates per side x 8
These sets are an RPE of 10
Goal – Train explosively
63
4/ Upper legs | Leg extensions
This is one long set. Do these one leg at a time. For some reason, this makes my rectus
femoris very sore as compared to doing them both legs at once. Do 8 slow reps on one
side, then flip to other leg, and then back. Keep doing this until you hit 56 reps with each
leg total. 1 total work set
This set is an RPE of 11
Goal – Supramax pump
5/ Upper legs | Cable pull through’s
Let’s hit these one more time before switching them out. Sit back nice and slow
on these and stretch those hams. Finish the rep by driving forward and flexing the
glutes. Find a weigh that is a tough 12 and do 2 sets of 12. See the video below for
proper form and setup. 2 total work sets
Exercise Index - Pull Through
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
6/ Calves | Toe press on leg press
Lay in a leg press with feet low on platform so you have
to push with the balls of your feet. It’s a laying down
calf raise basically. Do a couple of warm sets then hit
2 heavy sets of 10. Use a good full range of motion and
remember how important the stretch is at the bottom.
2 total work sets
This is an example of what it could look like:
1 plate per side x 25
2 plates per side x 15
3 plates per side x 15
4 plates per side x 10
4 plates per side x 10
These sets are an RPE of 9-10
Goal – Supramax pump and train muscle from stretch position / long muscle length
Note: 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.
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WEEK 4 - THURSDAY - PULL WORKOUT - PUMP ONLY
Back
4 exercises
9 sets
Abs
1 exercise
4 sets
Biceps
2 exercises
4 sets
1/ Back | Pronated low cable rows
Use the single handles here with a pronated grip as shown in the video below. If you haven’t noticed yet, the pump day typically has more rhomboid and lower back work. This
is great for your rhomboids, lower traps, and rear delts. Do plenty of warms ups, and
then work up to a tough 10, and do 2 sets with it. 2 total work sets
Pronated Cable Row
These sets are all RPE of 10
Goal – Activation and start pump
2/ Back | Incline dumbell row
Let’s hammer that area some more here. Lay face down on an incline bench and row
both dumbells at the same time. Do 2 sets of 10 here. Do 1 or 2 low rep feeder sets to
find the right weight. 2 total work sets
Exercise Index | Incline Dumbbell Rows
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Barbell pullover
Do 3 sets of 10 here on this old school exercise. If these don’t feel quite right you can use
dumbells, but give these a shot! You don’t have to hit complete failure here. 3 total work sets
Exercise Index - Barbell Pullover
These sets are all RPE of 8-9
Goal – Supramax pump
4/ Back | Banded good mornings
Do 2 sets of around 25 again this week. 2 total work sets
Banded Good Mornings
These sets are all RPE of 10
Goal – Supramax pump
65
5/ Biceps | Supinated dumbell curls
These are very basic. Keep your palms up the whole time and do 2 hard sets of 12 after a
warm up or two. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
6/ Biceps | Barbell preacher curls
I want 2 sets of around 8 here. We focused on lower bis this workout. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
7/ Abs | V ups
Do 4 sets to failure here. It is important to curl your body up as you raise up. The goal
is to shorten the distance between your sternum and pelvic girdle, so really focus on
that aspect, don’t keep a straight back, or it becomes all hip flexor and some lower back
musculature. 4 total work sets
V ups
These sets are all RPE of 10
Goal – Supramax pump
66
WEEK 4 - FRIDAY - PUSH WORKOUT - PUMP ONLY
Chest
3 exercises
7 sets
Shoulders
2 exercises
4 sets
Triceps
2 exercises
4 sets
1/ Chest | Machine press
I want you to use a machine you feel really well. I am ok if it is flat, or slight incline or
decline, just use one that you like the best. Work up to 2 hard sets of 8 after warming up
and a few feeder sets. 2 total work sets
These sets are all RPE of 10
Goal – Activation and start pump
2/ Chest | Hex press
Do 1-2 feeder sets here to find your weight, and then do 3 sets of 8 with a hard flex at
the top of each rep.. You may lose a few reps as you go with the 60 second breaks, that’s
ok! 3 total work sets
Exercise Index - Hex Press
These sets are all RPE of 10
Goal – Supramax pump
3/ Chest | Pronated dumbell flies
Watch how Ken executes these flyes. This grip will really allow you to focus on upper pecs.
Do 2 sets of 12 here. 2 total work sets
Pronated incline flye with Incline Bench press superset
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
4/ Shoulders | Spidercrawls
Move your hands out as far as possible. Go down below your waist and then up above
your head 3 times for 1 set. Do 2 sets like this. 2 total work sets
Spider Crawls
These sets are RPE of 9-10
Goal – Supramax pump
67
5/ Shoulders | Machine rear delt flyes/reverse pec dec
These will feel nasty after doing the spidercrawls first. Do 2 sets of 25 flexing hard in the
contracted part of the rep. 2 total work sets
These sets are RPE of 9-10
Goal – Supramax pump
6/ Triceps | Dual handle pushdown
Do a warm up set here, then do 2 hard sets of around 10 reps going to failure Continue to
use the spongy grips. I want these to be really heavy. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
7/ Triceps | Decline ez bar lying extension
Do these again this week nice and slow. Do 2 sets of 15. 2 total work sets
Decline lying triceps extensions
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
68
WEEK 4 - SATURDAY - LEG WORKOUT - PUMP ONLY
Upper legs
4 exercises
10 sets
Calves
1 exercise
2 sets
1/ Upper legs | Seated leg curls
Do 2-3 sets of 15 to warm up. We are going to then do 3 sets of 8 this week. Remember, 60 second breaks. You may not get all 8 reps on your 2nd or 3rd set, that’s ok as long as you are going
to failure. 3 total work sets
These sets are all RPE of 10
Goal – Activation and start pump
2/ Upper legs | Reverse lunges
This is really good variation of lunges that I enjoy doing. In the video I am using kettle bells, but you can use
dumbells. Barbells would be ok, but be careful as we are going to near failure. Do 3-4 good warm up before
hitting your working sets. Do 12 reps on one leg, rest 30 seconds, and then do the other leg. After that rest
30 seconds and repeat. Do 3 rounds. 3 total work sets
Reverse Lunge
These sets are an RPE of 9-10
Goal – Supramax pump
3/ Upper legs | Nordic leg curl
We are still hammering away at these. Maybe now you can beat the 5 or 6 reps or whatever you were
hitting failure with before. Watch the video closely, so you do these perfect. Do 3 sets. 3 total work sets
Exercise Index - Nordic Leg Curls
These sets are an RPE of 10
Goal – Supramax pump
4/ Upper legs | Barbell stiff legged deadlifts
We are going to do 1 feeder set here, and then 1 drop set. Do 10 reps, drop the weight
20% and do 6-8, then drop it again another 20% and do another 6 to 8. Come up ¾ of
the way, keep tension on your hams. 1 total work set
This set is an RPE of 11
Goal – Train muscle from stretch position / long muscle length
69
5/ Calves | Toe press on leg press
Lay in a leg press with feet low on platform so you have
to push with the balls of your feet. It’s a laying down calf
raise basically. Do a couple of warm sets then hit 2 heavy
sets of 10 followed by 10 partials. Use a good full range
of motion and remember how important the stretch is at
the bottom. 2 total work sets
This is an example of what it could look like:
1 plate per side x 25
2 plates per side x 15
3 plates per side x 15
4 plates per side x 10 and then 10 partials
4 plates per side x 10 and then 10 partials
These sets are an RPE of 11
Goal – Supramax pump and train muscle from stretch position / long muscle length
Note: 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.
70
SUNDAY
OFF DAY - FAMILY DAY
71
Week 5
Monday - Pull Workout
Friday - Push Workout - Pump only
Back
4 exercises
8 sets
Chest
3 exercises
6 sets
Abs
1 exercise
4 sets
Shoulders
2 exercises
3 sets
Biceps
2 exercises
4 sets
Triceps
2 exercises
4 sets
7 exercises
16 sets
7 exercises
13 sets
Tuesday - Push Workout
Saturday - Leg Workout - Pump only
Chest
4 exercises
7 sets
Upper legs
4 exercises
10 sets
Shoulders
2 exercises
4 sets
Calves
1 exercise
2 sets
Triceps
2 exercises
4 sets
5 exercises
12 sets
8 exercises
15 sets
Sunday - Off - Family Day
Wednesday - Leg Workout
Upper legs
5 exercises
9 sets
Calves
1 exercise
2 sets
6 exercises
11 sets
Thursday - Pull Workout – Pump only
Back
4 exercises
8 sets
Abs
1 exercise
4 sets
Biceps
2 exercises
4 sets
7 exercises
16 sets
72
WEEK 5 - MONDAY - PULL WORKOUT
Back
4 exercises
8 sets
Abs
1 exercise
4 sets
Biceps
2 exercises
4 sets
1/ Back | Smith machine row
Let’s stick with these one more week, as I am betting these will
feel even better this week. Notice in the video how I am doing
these rest-pause style. Do plenty of warm ups before hitting your
hard set. Really focus on your lats as you forcefully drive your
elbows up hard. I was probably going a tad too heavy in the video.
Your last set will be a drop set. You will do feeder sets then another big drop set like we did last week. We will do around 8 reps,
and then drop the weight and hit 4-6 then drop it again and hit
another 6 to 8. See below for the rep scheme. 1 total work set
This is an example of what it would
look like:
Not including the weight of the bar
95 x 15
135 x 15
185 x 4
205 x 4
225 x 8, then 185 x 4-6, then 135 x 6-8
Smith Machine Bent Over Rows
This set is an RPE of 11
Goal – Train explosively
2/ Back | Banded chins
We can’t go too long without chins, so we are bringing them back too. One thing I have been
doing here that I think you will like, is to do the set and then do an isohold right at the midpoint range of motion for as long as I can hold it. So, come up half way, flex your lats hard,
and just sit there for as long as you can. The pump is sick with this technique. Do 2 sets like
this after 1 warm up set to grease up the elbows a little more. Get a really nice stretch at the
bottom here this week as well. Go to failure with good form on both sets. 2 total work sets
These sets are an RPE of 10
Goal – Train muscle from stretch position / long muscle length
3/ Back | Meadows row
Let’s grind out some more rows for the today. Do 2 hard sets of 8 here, after 1-2
feeder sets. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
73
4/ Back | Barbell shrugs
Do 3 sets of 10 here. Hold at the top and flex your traps for 2 seconds on each rep. 3 total work sets
These sets are all RPE of 10
Goal – Supramax pump
Hang from chin up bar
Put a weight belt on with some weight and let’s hang and stretch those lats.
Stretch for as long as you can, shoot for 100 seconds.
Goal – Loaded stretch
5/ Abs | Incline sit ups
You should be getting better at these. Let’s keep them rolling. When you are doing these,
think about curling up your body, and uncurling your body. Your abs work by bring your
chest to your pelvic girdle and vice versa. You should not have straight back and abs, or
this is simply a hip flexor and lower back exercise. Do 4 sets to failure. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
6/ Biceps | 21’s
Go to about 1 minute in the video to see how I do the 21’s. I do the movements in a different
order than most. Do 2 sets of this. 2 total work sets
The Thanos Arm Workout | Using The Infinity Gems
These sets are all RPE of 10
Goal – Supramax pump
8/ Biceps | Dumbell incline curl
This is where you lay back on an incline bench and let your arms hang straight down. This provides a really
good stretch for your bis. Do 2 sets of 12 here. 2 total work sets
These sets are an RPE of 10
Goal – Train muscle from stretch position / long muscle length
74
WEEK 5 - TUESDAY - PUSH WORKOUT
Chest
4 exercises
7 sets
Shoulders
2 exercises
4 sets
Triceps
2 exercises
4 sets
1/ Chest | Slight incline dumbell press
Ok let’s build on what we did last week now. Instead
of working up to the set of 8, and then doing a drop on
the 2nd set, let’s try to use the same weight, but gut out
sets of 10. Also do the drop on your last set like we did
last week. 2 total work sets
These sets are RPE of 10
Goal – Activation and start pump
This is an example of what it would look like:
25’s x 20
45’s x 15
65’s x 6
85’s x 6
105’s x4
120’s x 10
120’s x 10. Dropped to 90 and got 6-8 more
2/ Chest | Flat barbell press
The reps go up on these again this week. Instead of working up to 12, and 8, I want a brutal 15 and 12. Again, these
should be to failure with good form. So long as you’re in
that rep ballpark, I’m happy. 2 total work sets
These sets are all RPE of 10
This is an example of what it could look like:
185 x 6
205 x 4
225 x 15
265 x 12
Goal – Train explosively
NOTE: I actually would like for this to be on a slight decline if you can put an adjustable bench
in a power rack to accomplish this.
3/ Chest | Pronated incline flyes
These are the incline flyes where you keep your hands pronated. Bring the dumbells up to the 10
o’clock and 2 o’clock position only so we keep pec tension. Do 2 sets of 12 here. 2 total work sets
These sets are an RPE of 10
Goal – Train muscle from stretch position / long muscle length
75
4/ Chest | Decline flyes
Get on a slight decline now and finish off pecs with a high rep decline flye set. Shoot for
12-15 reps. 1 total work set
This set is an RPE of 10
Goal – Train muscle from stretch position / long muscle length
5/ Shoulders | Spidercrawls
Do 2 sets here. As a reminder, a set is going up above your head, and then below your
waist 3 times. 2 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
6/ Shoulders | Cage press
I want to do these again, but just a tad heavier than last week. Do a feeder set and then 2
sets of 6 here. Remember to drive up hard. 2 total work sets
Exercise Index - Cage Press for Shoulders
These sets are all RPE of 9-10
Goal – Supramax pump
7/ Triceps | Barbell pullover press
Check out the form below in the video. These are fun! Do 2 sets of about 10-12 to get
those triceps fired up. 2 total work sets
Exercise Index - Pullover Press
These sets are all RPE of 10
Goal – Supramax pump
8/ Triceps | Seated overhead rope extension
Do 2 sets of 12-15 here. Get a massive stretch. 2 total work sets
Seated overhead rope extensions
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
76
WEEK 5 - WEDNESDAY - LEG WORKOUT
Upper legs
5 exercises
9 sets
Calves
1 exercise
2 sets
1/ Upper legs | Seated leg curl
We repeat last week, but now we add a fun
filled 30 second isohold after the partials from
the stretch position. I want you to work up to a
heavy 8. Once there I want you to do 2 sets with
it, where you lower the weight with a 3 second
count before curling it back up. 2 total work sets
These sets are an RPE of 10 and 11
This is an example of what it would look like:
60 x 20
80 x 20
100 x 6
120 x 6
140 x 8 using a 3 second negative
140 x 8 using a 3 second negative, then do 10 partials
out of stretch position, then do a 30 second isohold
Goal – Activate and pump
2/ Upper legs | Leg press
Let’s stick with these. Work to get stronger on these
and beat what you did last week. After a couple of high
rep warm ups and then low rep feeder sets, hit 2 heavy
sets of 10 reps using a 3 second negative followed by
driving the weight up forcefully. 2 total work sets
These sets are an RPE of 10
Goal – Train explosively
This is an example of what it could look like:
1 plate per side x 20
2 plates per side x 20
3 plates per side x 8
4 plates per side x 6
5 plates per side x 5
6 plates per side x 5
7 plates per side x 10
7 plates per side x 10
3/ Upper legs | Trap bar deadlifts
Also stick with these this week. Beat what you did last week here as well.
If you do, I think at this point you will be feeling the effects of the intensity, and that’s good! Again, make sure your back is straight and you are
100% focused on driving your feet through the floor. Use your legs, not
your back. Wear a belt and keep that back tight though. If you do not have
a trap bar, you can use dumbells, but don’t go down all the way, go down
low enough that you can keep back straight and flat, if it starts rounding
you have gone to far. Do 2 hard sets of 8. 2 total work sets
This is an example of what it
could look like:
1 plate per side x 6
2 plates per side x 6
3 plates per side x 8
3 plates per side x 8
Exercise Index - Trap Bar Deadlift
These sets are an RPE of 10
Goal – Train explosively
77
4/ Upper legs | Reverse lunges
Do these bad boys until your quads and glutes feel like they are going to spontaneously
combust. Give me 2 sets to failure here on each leg. You can rest in between legs. Shoot
for reps in the 15-20 range to fail. 2 total work set
These sets are an RPE of 10
Goal – Supramax pump
5/ Upper legs | Banded good morning
Do one extremely high rep set here taken to failure. 1 total work sets
This set is an RPE of 10
Goal – Train muscle from stretch position / long muscle length
6/ Calves | Toe press on leg press
Lay in a leg press with feet low on platform so you have
to push with the balls of your feet. It’s a laying down
calf raise basically. Do a couple of warm sets then hit
3 heavy sets of 10. Use a good full range of motion and
remember how important the stretch is at the bottom.
3 total work sets
These sets are an RPE of 9-10
This is an example of what it could look like:
1 plate per side x 25
2 plates per side x 15
3 plates per side x 15
4 plates per side x 10
4 plates per side x 10
4 plates per side x 10
Goal – Supramax pump and train muscle from stretch position / long muscle length
Note: 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.
78
WEEK 5 - THURSDAY - PULL WORKOUT - PUMP ONLY
Back
4 exercises
8 sets
Abs
1 exercise
4 sets
Biceps
2 exercises
4 sets
1/ Back | Incline dumbell row
I want to move these up in the rotation this week, so you
can do them at full strength. Lay face down on an incline
bench and row both dumbells at the same time. Do 2 sets
of 10 here. Do 1 or 2 low rep feeder sets to find the right
weight. On the last set I want two drops. See the example
below. 2 total work sets
Exercise Index | Incline Dumbbell Rows
This is an example of what it could look like:
25 lb. dumbells x 12
35 lb. dumbells x 8
45 lb. dumbells x 6
55 lb. dumbells x 10
55 lb. dumbells x 10, then 45 lb. dumbells x 6-8,
then 35 lb. dumbells x 6-8
These sets are RPE of 10 and 11
Goal – Activation and start pump
2/ Back | Pronated straight bar rows
This is a simple low row, where you use a straight bar (like a lat attachment) to do overhand/pronated rows. This will hammer rhomboids, low traps, and rear delts. Make sure
to squeeze hard in the contracted position on all reps. Do 2 sets of 15. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Dumbell shrugs
Hopefully your traps aren’t sore from the barbell shrugs earlier in the week. Do 2 sets of
10 here with 2 second holds at the top of each rep. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
4/ Back | Barbell pullover
Let’s do these again this week! If these don’t feel quite right, you can use a dumbell but give
these a shot! Do 3 sets of 10. You don’t have to hit complete failure here. 3 total work sets
Exercise Index - Barbell Pullover
These sets are all RPE of 8-9
Goal – Train muscle from stretch position
79
5/ Biceps | Hammer curls
We are going to work up to a tough 10, and then do a
massive drop set on the 2nd set. See below for an example. 2 total work sets
These sets are an RPE 10 and 11
Goal – Supramax pump
This is an example of what it could look like:
15 lb. dumbells x 20
20 lb. dumbells x 12
25 lb. dumbells x 6
30 lb. dumbells x 6
40 lb. dumbells x 10
40 lb. dumbells x 10, then 30 lb. dumbells x 6-8,
then 20 lb. dumbells x 6-8
6/ Biceps | EZ bar preacher curls
I want 2 sets of around 8 here. Lower the bar with a 3 second count on both sets. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
7/ Abs | V ups
Do 4 sets to failure here. It is important to curl your body up as you raise up. The goal
is to shorten the distance between your sternum and pelvic girdle, so really focus on
that aspect, don’t keep a straight back, or it becomes all hip flexor and some lower back
musculature. 4 total work sets
V ups
These sets are all RPE of 10
Goal – Supramax pump
80
WEEK 5 - FRIDAY - PUSH WORKOUT - PUMP ONLY
Chest
3 exercises
6 sets
Shoulders
2 exercises
3 sets
Triceps
2 exercises
4 sets
1/ Chest | Banded machine press
Add bands to this exercise this week. I want you to use a machine you feel really well. I
am ok if it is flat, or slight incline or decline, just use one that you like the best. Work up
to 2 hard sets of 8 after warming up and a few feeder sets. 2 total work sets
These sets are all RPE of 10
Goal – Activation and start pump
2/ Chest | Flat dumbell press
You should have a pretty good pump starting, so now do
a few feeder sets and then let’s do 2 work sets of 8, with
the last being a drop set. See below for an example.
2 total work sets
These sets are an RPE of 10 and 11
Goal – Supramax pump
This is an example of what it could look like:
15 lb. dumbells x 20
30 lb. dumbells x 12
50 lb. dumbells x 6
70 lb. dumbells x 6
90 lb. dumbells x 8
90 lb. dumbells x 8, then 70 lb. dumbells x 6-8,
then 50 lb. dumbells x 6-8
3/ Chest | Front dumbell flies
Make sure you don’t go so low you turn this into a lat exercise. It’s ok to feel it in your
lats, I just want the majority to be in your pecs. Squeeze hard at the top and remember to
use lighter weight on these compared to regular flyes. Do 2 sets of 12. 2 total work sets
Exercise Index - Front Flys
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
81
4/ Shoulders | Dumbell side laterals
Do a few feeder sets, then a tough set of 10. Follow that
up with a massive drop set. I provided an example of how
this would look below. 2 total work sets
These sets are RPE of 10 and 11
Goal – Supramax pump
This is an example of what it could look like:
10 lb. dumbells x 12
20 lb. dumbells x 6
25 lb. dumbells x 3
35 lb. dumbells x 10
35 lb. dumbells x 10, then 25 lb. dumbells x 6-8,
then 20 lb. dumbells x 6-8
5/ Shoulders | Destroyer set
Oh you didn’t think you could escape this did you? Do a
set of 20 first. Then it goes like this, do 60 swings, drop
the weight and do 30, then drop again for the final 10.
1 total work set
This is an example of what it could look like:
20 lb. dumbells x 20
40 lb. dumbells x 60, then 20 lb. dumbells x 30,
then 10 lb. dumbells x 10
Hang and Swing Destroyer Set
This set is an RPE of 11
Goal – Supramax pump
6/ Triceps | Dual handle pushdown
Do a warm up set here, then do 2 hard sets of around 15 reps going to failure Continue to
use the spongy grips. I want these to be really heavy. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
7/ Triceps | Incline ez bar lying extension
Do these on an incline this week nice and slow. Do 2 sets of 15. 2 total work sets
Incline Skull Crushers
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
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WEEK 5 - SATURDAY - LEG WORKOUT - PUMP ONLY
Upper legs
4 exercises
10 sets
Calves
1 exercise
2 sets
1/ Upper legs | Seated leg curls
Do 2-3 sets of 15 to warm up. We are going to then do 3 sets of 12 this week. Remember, 60 second breaks. You may not get all 12 reps on your 2nd or 3rd set, that’s ok as long as you are going
to failure. 3 total work sets
These sets are all RPE of 10
Goal – Activation and start pump
2/ Upper legs | Stiff legged deadlift
This week we are going to move up the stiff legged work to right after leg curls to demolish your hams. Do a few feeder sets then 2 hard sets of 10. Come up about ¾ of the
way, to keep tension on the hams. 2 total work sets
These sets are an RPE of 10
Goal – Train muscle from stretch position / long muscle length
3/ Upper legs | Barbell squat
That’s not a typo, Yes let’s squat now. We are going to hit some reps, and this should feel amazing in
hams and glutes since we already them cranking. Do 3 sets of 10 here. 3 total work sets
These sets are all RPE of 10
Goal – Supramax pump
4/ Upper legs | Stationary dumbell lunge
Just stand in one place and do all 10 reps on one leg, then switch legs. I don’t even step
forward on these. Just get into a lunge position and drop down and come back up. With
the opposite hand of the leg I am working, I hold onto something for a balance, and I
hold the dumbell in the hand on the side I am working. Do 2 sets. 2 total work sets
These sets are an RPE of 10
Goal – Supramax pump
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5/ Calves | Toe press on leg press
Lay in a leg press with feet low on platform so you have
to push with balls of feet. It’s a laying down calf raise basically. Do a couple of warm sets then hit 2 heavy sets of
10 followed by 10 partials, then a 15 second stretch. Use a
good full range of motion and remember how important
the stretch is at the bottom. 2 total work sets
This is an example of what it could look like:
1 plate per side x 25
2 plates per side x 15
3 plates per side x 15
4 plates per side x 10, then 10 partials, and then a
15 second stretch
4 plates per side x 10, then 10 partials, and then a
15 second stretch
These sets are an RPE of 11
Goal – Supramax pump and train muscle from stretch position / long muscle length
Note: 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.
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SUNDAY
OFF DAY - FAMILY DAY
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Week 6
Monday - Pull Workout
Friday - Push Workout - Pump only
Back
4 exercises
7 sets
Chest
3 exercises
6 sets
Abs
1 exercise
4 sets
Shoulders
2 exercises
3 sets
Biceps
3 exercises
4 sets
Triceps
2 exercises
4 sets
8 exercises
15 sets
7 exercises
13 sets
Tuesday - Push Workout
Saturday - Leg Workout - Pump only
Chest
4 exercises
7 sets
Upper legs
4 exercises
8 sets
Shoulders
3 exercises
4 sets
Calves
1 exercise
2 sets
Triceps
2 exercises
4 sets
5 exercises
10 sets
9 exercises
15 sets
Sunday - Off - Family Day
Wednesday - Leg Workout
Upper legs
5 exercises
9 sets
Calves
1 exercise
3 sets
6 exercises
12 sets
Thursday - Pull Workout – Pump only
Back
4 exercises
9 sets
Abs
1 exercise
4 sets
Biceps
2 exercises
4 sets
7 exercises
17 sets
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WEEK 6 - MONDAY - PULL WORKOUT
Back
4 exercises
7 sets
Abs
1 exercise
4 sets
Biceps
3 exercises
4 sets
1/ Back | Meadows row
Let’s finish strong this week. This is going to be a tough
week but push through. Here we are going to work up to 1
set that includes 2 drops. Do one arm/side and then rest a
full 3 minutes before you do the other side on the last set.
I want 8 brutal reps, and then 2 drops. See the example below. 1 total work set
This is an example of what it would look like:
25 x 15
25 x 10
50 x 4
75 x 4
100 x 8, then 75 x 6-8, then 50 x 6-8
This set is an RPE of 11
Goal – Activation and start pump
2/ Back | Supinated pulldown
I want a feeder set then 2 tough sets of 8 here. On the last set, drop the weight by about
40% and continue to failure. 2 total work sets
These sets are RPE of 10 and 11
Goal – Supramax pump
3/ Back | Banded pullovers
Time to rest our arms now but continue to crush our lets. I want 2 sets to failure here
of around 12 reps. 2 total work sets
Banded Chest Pullover
These sets are an RPE of 10
Goal – Train muscle from stretch position / long muscle length
4/ Back | Barbell shrugs
Do 2 sets of 10 here, but on the last set do two drops.
2 total work sets
These sets are all RPE of 11
This is an example of what it would look like:
135 x 10
225 x 10, then 185 x 6-8, then 135 x 6-8
Goal – Supramax pump
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Hang from chin up bar
Put a weight belt on with some weight and let’s hang and stretch those lats.
Stretch for as long as you can, shoot for 120 seconds.
Goal – Loaded stretch
5/ Abs | Incline sit ups
When you are doing these, think about curling up your body, and uncurling your body.
Do 4 sets to failure. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
6/ Biceps | 21’s
Same as last week here. More pain. Go to about 1 minute in the video to see how I do the 21’s. I
do the movements in a different order than most. Do 2 sets of this. 2 total work sets
The Thanos Arm Workout | Using The Infinity Gems
These sets are all RPE of 10
Goal – Supramax pump
8/ Biceps | Dumbell hammer curl
I’m fresh off doing this and sore (did this yesterday). It is
one crazy drop set. See below for details. 1 total work set
This set is an RPE of 11
This is an example of what it would look like:
40 lb. dumbells x 10, then 30 lb. dumbells x
8-10, then 20 lb. dumbells x 8-10, then 15lb.
dumbells x 8-10
Goal – Supramax pump
9/ Biceps | Ez bar preacher curl
Yes, I did this yesterday too. Another dropset to finish
things off. 1 total work set
This set is an RPE of 11
This is an example of what it would look like:
50lb. EZ bar x 8, then 40 lb. EZ bar x 4-5, then
30 lb. EZ bar x 6-8.
Goal – Supramax pump
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WEEK 6 - TUESDAY - PUSH WORKOUT
Chest
4 exercises
7 sets
Shoulders
3 exercises
4 sets
Triceps
2 exercises
4 sets
1/ Chest | Slight incline dumbell press
We are bringing the reps on working sets down to 8 to
use a little heavier weight this week here. You still do
a drop set on your last set but add in a 2nd drop. See
below for an example. 2 total work sets
These sets are RPE of 10
Goal – Activation and start pump
This is an example of what it would look like:
25’s x 20
45’s x 15
65’s x 6
85’s x 6
105’s x4
125’s x 8
125’s x 8. Dropped to 90 and got 6-8 more,
dropped to 60 and got 6-8 more
2/ Chest | Flat barbell press
You should be very pumped now, and the joints feeling
great. We will bring reps down here to nail 2 sets of 8.
See below for an example. 2 total work sets
These sets are all RPE of 10
This is an example of what it could look like:
185 x 6
205 x 4
245 x 8
245 x 8
Goal – Train explosively
NOTE: I actually would also like for this to be on a slight decline if you can put an adjustable
bench in a power rack to accomplish this.
3/ Chest | Dips
Do 2 sets to failure. Use the assist machine to help if needed. It’s also much easier on delts and
elbows if you are banged up. Focus on working the bottom half of the reps, and going nice and
slow, no sloppy bouncing. 2 total work sets
These sets are an RPE of 10
Goal – Train muscle from stretch position / long muscle length
4/ Chest | Decline flyes
Get on a slight decline now and finish off pecs with a high rep decline flye set. Shoot for
12-15 reps. 1 total work set
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This set is an RPE of 10
Goal – Train muscle from stretch position / long muscle length
5/ Shoulders | Destroyer set
We just did these didn’t we? Yep. Do a set of 20 first. Then
it goes like this, do 60 swings, drop the weight and do 30,
then drop again for the final 10. 1 total work set
Hang and Swing Destroyer Set
This is an example of what it could look like:
20 lb. dumbells x 20
40 lb. dumbells x 60, then 20 lb. dumbells x 30,
then 10 lb. dumbells x 10
This set is an RPE of 11
Goal – Supramax pump
6/ Shoulders | Dumbell side laterals
Do 2 sets of 15. Remember this is only 60 second breaks. 2 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
7/ Shoulders | Cage press
I want one hard dropset here. Do 8 reps, then drop the weight to hit another 8, then drop
it one more time for a final 6 to 8. 1 total work set
This set is an RPE of 11
Goal – Supramax pump
8/ Triceps | Barbell pullover press
Check out the form below in the video. Do 2 sets of about 10-12 to get those triceps fired up.
2 total work sets
Exercise Index - Pullover Press
These sets are all RPE of 10
Goal – Supramax pump
9/ Triceps | Dual handle pushdown
Do a warm up set here, then do 2 hard sets of around 15 reps going to failure Continue to use
the spongy grips. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
90
WEEK 6 - WEDNESDAY - LEG WORKOUT
Upper legs
5 exercises
9 sets
Calves
1 exercise
3 sets
1/ Upper legs | Seated leg curl
Now we use the high intensity set that I like the absolute most. A drop set, with partials, and an isohold.
See below for all the gory details. You do one hard
work set, then this crazy set is the 2nd set. 2 total
work sets
These sets are an RPE of 10 and 12
Goal – Activate and pump
This is an example of what it would look like:
60 x 20
80 x 20
100 x 6
120 x 6
140 x 8 using a 3 second negative
140 x 8 using a 3 second negative, then drop the
weight and do another 6-8, then drop the weight
again for 6 to 8, then do 10 partials out of stretch
position, then do a 30 second isohold
2/ Upper legs | Leg press
This week we go up to the heavy set, but then employ a nice little triple drop set here as well. See the
example for what it would look like. 2 total work sets
These sets are an RPE of 10
Goal – Train explosively
This is an example of what it could look like:
1 plate per side x 20
2 plates per side x 20
3 plates per side x 8
4 plates per side x 6
5 plates per side x 5
6 plates per side x 5
7 plates per side x 10
7 plates per side x 10, then drop to 5 plates for 10,
then drop to 4 plates for 10, then drop to 3 plates
for 10 – the first drop is a little bigger
3/ Upper legs | Leg extension drop set of death
We do 2 work sets here. Set 1 is for 10 reps, set 2 will
be a dropset combined with partials and an isohold.
See below for an example. 2 total work sets
These sets are an RPE of 10 and 12
Goal – Supramax pump
This is an example of what it could look like:
65 lbs. x 15
85 lbs. x 4
105 lbs. x 10
105 lbs. x 10, 85 lbs. x 10, 65lbs. x 10, then stick with
65 and do 10 little partials in the bottom, then hold
the weight up half way and count to 10.
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4/ Upper legs | Walking lunges
Hold small to medium dumbells in your hands and walk until you drop. For me I use 25 lbs.
on these. 1 total work set
This set is an RPE of 10
Goal – Supramax pump
5/ Upper legs | Banded barbell deadlifts
Do 1 set of 10-12 here, lower the weight with a 3 second
count on all reps. Then do a drop set with 1 drop. Just let
go of the bands on the last drop. 2 total work sets
These sets are an RPE of 10 and 11
This is an example of what it could look like:
100 lbs. x 12 (holding/using band)
100 lbs. x 12 (holding/using band), then drop
band and do 8-10 more
Goal – Train muscle from stretch position / long muscle length
6/ Calves | Toe press on leg press
Lay in a leg press with feet low on platform so you have
to push with the balls of your feet. It’s a laying down
calf raise basically. Do a couple of warm sets then hit 3
heavy sets of 10. After each set, do 8 partials out of the
stretch. Use a good full range of motion and remember how important the stretch is at the bottom. 3 total
work sets
This is an example of what it could look like:
1 plate per side x 25
2 plates per side x 15
3 plates per side x 15
4 plates per side x 10, then 8 partials
4 plates per side x 10, then 8 partials
4 plates per side x 10, then 8 partials
These sets are an RPE of 11
Goal – Supramax pump and train muscle from stretch position / long muscle length
Note: 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.
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WEEK 6 - THURSDAY - PULL WORKOUT - PUMP ONLY
Back
4 exercises
9 sets
Abs
1 exercise
4 sets
Biceps
2 exercises
4 sets
1/ Back | Incline dumbell row
Hopefully you’ve seen some nice strength increases on
these as we do them again. Lay face down on an incline
bench and row both dumbells at the same time. Do 2 sets
of 8 here. Do 1 or 2 low rep feeder sets to find the right
weight. On the last set I want two drops. See the example
below. 2 total work sets
These sets are RPE of 10 and 11
This is an example of what it could look like:
25 lb. dumbells x 12
35 lb. dumbells x 8
45 lb. dumbells x 6
60 lb. dumbells x 8
60 lb. dumbells x 8, then 45 lb. dumbells x 6-8,
then 35 lb. dumbells x 6-8
Goal – Activation and start pump
2/ Back | Cable low rows
This is a simple low row, where you use a close grip bar. Hold each rep in the contracted
position, flexing hard, for 2 seconds. Do 2 hard sets of 8. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Dumbell shrugs
Do 2 sets of 25 here. No pauses, but these high reps will smoke your traps. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
4/ Back | Dumbell pullover
I want 3 hard sets of 12 here. No bands on this one. 3 total work sets
These sets are all RPE of 8-9
Goal – Train muscle from stretch position
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5/ Biceps | EZ bar curls
I want to see 2 good hard sets of 8 here, after a feeder set. 2 total work sets
These sets are an RPE 10
Goal – Supramax pump
6/ Biceps | EZ bar preacher curls
Now we finish with a set of 12, and then an awful drop set
here. See below for an example. 2 total work sets
These sets are all RPE of 10 and 11
This is an example of what it could look like:
55 lb. EZ bar x 12
55 lbs EZ bar 12, then 45 lbs. x 10, then 35 lbs. x 10,
then 25 lbs. x 10
Goal – Supramax pump
7/ Abs | V ups
Do 4 sets to failure here. It is important to curl your body up as you raise up. The goal
is to shorten the distance between your sternum and pelvic girdle, so really focus on
that aspect, don’t keep a straight back, or it becomes all hip flexor and some lower back
musculature. 4 total work sets
V ups
These sets are all RPE of 10
Goal – Supramax pump
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WEEK 6 - FRIDAY - PUSH WORKOUT - PUMP ONLY
Chest
3 exercises
6 sets
Shoulders
2 exercises
3 sets
Triceps
2 exercises
4 sets
1/ Chest | Machine press
No bands on this exercise this week, but we are doing a
nice dropset with partials. I want you to use a machine
you feel well. I am ok if it is flat, or slight incline or decline,
just use one that you like the best. Work up to 2 hard sets
of 8 after warming up and a few feeder sets. On the 2nd
set we do the big drop with partials. See below for how it
should look. 2 total work sets
These sets are all RPE of 11
This is an example of what it could look like:
65 x 15
85 x 15
105 x 4
145 x 4
185 x 8
185 x 8, then 145 x 8, then 115 x 8, then with 115 do
10 partials out of stretch position
Goal – Activation and start pump
2/ Chest | Flat dumbell press
I want you to do these rest-pause style. Take the dumbell down to stretch position, hold for 1 second, and then
drive up hard. Do all of your reps like this. Work up to a
tough 8 and do 2 sets with it. 2 total work sets
These sets are an RPE of 10
This is an example of what it could look like:
50 lb. dumbells x 4
70 lb. dumbells x 4
90 lb. dumbells x 8
90 lb. dumbells x 8
Goal – Supramax pump
3/ Chest | Stretch pushups
Go to about 3 minutes into the video here to see how we set up the stretch. Now you do
not have to do the explosive part, but you can if you like. I am more interested in the nice
stretch at this point. Do 2 sets to failure. 2 total work sets
9 Exercise Full Upper Body Workout
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
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4/ Shoulders | Dumbell side laterals
On these I want to see 10 full reps, and then 10 partials
from the bottom on both sets. 2 total work sets
These sets are RPE of 11
This is an example of what it could look like:
30 lbs. x 10, then 10 partials
30 lbs. x 10, then 10 partials
Goal – Supramax pump
5/ Shoulders | Destroyer set
One more time, you know the drill! 1 total work set
This set is an RPE of 11
Goal – Supramax pump
6/ Triceps | Dual handle pushdown
Do a warm up set here, then do 2 hard sets of around 15 reps going to failure Continue to
use the spongy grips. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
7/ Triceps | Overhead rope extension
Do 2 sets of 12. At the end of each set, hold the stretch position for 10 seconds. 2 total work sets
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
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WEEK 6 - SATURDAY - LEG WORKOUT - PUMP ONLY
Upper legs
4 exercises
8 sets
Calves
1 exercise
2 sets
1/ Upper legs | Seated leg curls
Do 2-3 sets of 15 to warm up. We are going to then do 3 sets of 15 this week. 3 total work sets
These sets are all RPE of 10
Goal – Activation and start pump
2/ Upper legs | Squat
Do plenty of feeder sets to get to your working weight.
Then it’s drop set time. See below for what it could look
like and your reps. 1 total work set
This set is an RPE of 11
Goal – Supramax pump
This is an example of what it could look like:
135 x 10
185x 6
225 x 6
275 x 4
315 x4
365 x 10, 275 x 8 to 10, 225 x 6-8, 185 x 6 to 8
3/ Upper legs | Hack squat 1.5s
Do 2 sets of 15 here. That is brutally high reps for this technique. 2 total work sets
These sets are all RPE of 11
Goal – Supramax pump
4/ Upper legs | One legged press
Do 2 sets of 10 on each leg. Lower the weight with a slow 3 count. 2 total work sets
These sets are an RPE of 10
Goal – Supramax pump
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5/ Calves | Toe press on leg press
Lay in a leg press with feet low on platform so you have
to push with the balls of your feet. It’s a laying down calf
raise basically. Do a couple of warm sets then hit 3 heavy
sets of 10 followed by 10 partials, then a 15 second stretch.
Use a good full range of motion and remember how important the stretch is at the bottom. 3 total work sets
These sets are an RPE of 11
Goal – Supramax pump and train muscle from stretch
position / long muscle length
This is an example of what it could look like:
1 plate per side x 25
2 plates per side x 15
3 plates per side x 15
4 plates per side x 10, then 10 partials, and then a
15 second stretch
4 plates per side x 10, then 10 partials, and then a
15 second stretch
4 plates per side x 10, then 10 partials, and then a
15 second stretch
Note: 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.
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SUNDAY
OFF DAY - FAMILY DAY
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John Meadows
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