PHASE 3: ‘MASS’TER CLASS WEEK 9
DAY 57 - CHEST / BACK (1)
1. Incline DB Bench Press - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
2. Cable Crossovers - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
*3A. DB Floor Flyes - 3 x 10 FF (form failure)
*3B. DB Floor Press - 3 x F w/ rest-pause
*Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed supersets.
SCHOOL'S OUT: Pushups x 120** or 60** (AFAP in good form)
**120 reps if your max in one set is 20 or more. 60 if your max in one set is
less than 20. Rest 2-3 minutes before and after SCHOOL’S OUT exercise.
BACK BASICS:
4. Barbell Rows - 5 x 5 (add weight next workout if all 5 sets of 5 achieved)
Use 75-80% of your 1RM. Rest 2-3 minutes between sets.
5. Pullups - 3 x 8-10 to failure (use weight if necessary)
Rest 60-90 seconds between sets.
DAY 58 - QUADS / HAMS (1)
1. Barbell Front Squats - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
2. Alternating DB Step Ups - 3 x 10-12 FF (form failure) each leg
Rest 60-90 seconds between sets.
*3A. DB Bulgarian Split Squats - 3 x 10 FF (form failure) each leg (without
rest)
*3B. Alternating Reverse DB Lunges - 3 x F w/ rest-pause
*Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed supersets.
SCHOOL’S OUT: Goblet Squat 1/2 Gauntlet**
**Start with 30% of your 1RM front squat as a single dumbbell. Rest 2-3
minutes before and after SCHOOL’S OUT exercise.
GLUTES / HAMS BASICS:
4. Deadlifts - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved)
Use 80% of your 1RM. Rest 2-3 minutes between sets.
5. Barbell Hip Thrusts - 3 x 8-10 reps
Rest 60-90 seconds between sets.
DAY 59 - SHOULDERS / ARMS (1)
1. DB Arnold Press - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
2. DB High Pulls - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
*3A. DB Side Lateral Raises - 3 x 10 FF (form failure)
*3B. DB Front Raises - 3 x F w/ rest-pause
*Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed supersets.
SCHOOL’S OUT: 3-Way Plate Pressouts x 120**
**If doing 120 pushups as instructed earlier this week use 45lb plate. Use 25lb
plate if doing 60 pushups. Rest 2-3 minutes before and after SCHOOL’S OUT
exercise.
ARMS BASICS:
4. Barbell Curls - 5 x 5 reps (add weight next workout if all 5 sets of 5
achieved)
Use 75-80% of your 1RM. Rest 2-3 minutes between sets.
5. Barbell Close Grip Bench - 3 x 8-10 reps
Rest 60-90 seconds between sets.
DAY 60 - OFF
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
24
PHASE 3: ‘MASS’TER CLASS WEEK 9
DAY 61 - BACK / CHEST (1)
1. Underhand Lat Pulldowns - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
2. DB/Barbell Shrug - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
*3A. DB 1-Arm Rows (tripod stance) - 3 x 10 FF each arm (without rest)
*3B. DB Pullover - 3 x F w/ rest-pause
*Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed supersets.
SCHOOL’S OUT: Pullups x 60** or 30** (AFAP in good form)
**60 reps if your max in one set is 10 or more. 30 if your max in one set is less
than 10. Rest 2-3 minutes before and after SCHOOL’S OUT exercise.
CHEST BASICS:
4. Barbell Bench Press - 5 x 5 (add weight next workout if all 5 sets of 5
achieved)
Use 80% of your 1RM. Rest 2-3 minutes between sets.
5. Weighted Dips - 3 x 8-10 to failure
Rest 60-90 seconds between sets.
DAY 62 - GLUTES & HAMS / QUADS (1)
1. Barbell RDL's - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
2. Slick Floor Bridge Hamstring Curls - 3 x F (last set rest pause)
Rest 60-90 seconds between sets.
*3A. Glute Ham Raises - 3 x 10 FF (form failure) (use weight if needed)
*3B. Glute Hyperextension - 3 x F w/ rest-pause
*Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed supersets.
SCHOOL’S OUT: KB/DB Swings DH/SHL/SHR x 25 each, 20 each, 15 each, 10
each, 5 each**
**Use approximately 1/4 your bodyweight as the weight of the kettlebell or
dumbbell. Rest 2-3 minutes before and after SCHOOL’S OUT exercise.
QUADS BASICS:
4. Barbell Squats - 5 x 5 reps (add weight next workout if all 5 sets of 5
achieved)
Use 80% of your 1RM. Rest 2-3 minutes between sets.
5. DB Cossack Squats - 3 x 8-10 reps each direction
Rest 60-90 seconds between sets.
DAY 63 - ARMS / SHOULDERS (1)
1. Incline DB Curls - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
2. Triceps Pushdowns - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
*3A. DB Incline Power Bombs - 3 x 10 FF (form failure)
*3B. DB Spider Curls - 3 x F w/ rest-pause
*Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed supersets.
SCHOOL’S OUT: Choose either biceps OR triceps, NOT both
Biceps - Chinups x 60** or 30** (AFAP in good form)
Triceps - Floor DB Tricep Extensions 1/2 Gauntlet***
**60 reps if your max in one set is 10 or more. 30 if your max in one set is less
than 10.
***Use 12RM from your lying dumbbell extension for your starting gauntlet
weight.
Rest 2-3 minutes before and after SCHOOL’S OUT exercise.
SHOULDER BASICS:
4. Barbell OHP - 5 x 5 reps (add weight next workout if all 5 sets of 5
achieved)
Use 80% of your 1RM. Rest 2-3 minutes between sets.
5. DB Cheat Laterals - 3 x 8-10 reps
Rest 60-90 seconds between sets.
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
25
PHASE 3: ‘MASS’TER CLASS WEEK 10
DAY 64 - OFF
DAY 65 - CHEST / BACK (2)
1. Incline DB Bench Press - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
2. Cable Crossovers - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
*3A. DB Floor Flyes - 3 x 10 FF (form failure)
*Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed supersets.
*3B. DB Floor Press - 3 x F w/ rest-pause
BACK BASICS:
4. Barbell Rows - 5 x 5 (add weight if all 5 sets of 5 achieved)
Rest 2-3 minutes between sets.
5. Weighted Pullups - 3 x 8-10 reps
Rest 60-90 seconds between sets.
DETENTION: 120 Pushups (However Long it Takes)
**120 reps if your max in one set is 20 or more. 60 if your max in one set is
less than 20. Rest 2-3 minutes after last set of exercise 5 / before DETENTION
exercise.
DAY 66 - QUADS / GLUTES & HAMS (2)
1. Barbell Front Squats - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
2. Alternating DB Step Ups - 3 x 10-12 FF (form failure) each leg
Rest 60-90 seconds between sets.
*3A. DB Bulgarian Split Squats - 3 x 10 FF (form failure) each leg (without
rest)
*3B. Alternating Reverse DB Lunges - 3 x F w/ rest-pause
*Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed supersets.
GLUTES / HAMS BASICS:
4. Deadlifts - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved)
Rest 2-3 minutes between sets.
5. Barbell Hip Thrusts - 3 x 8-10 reps
Rest 60-90 seconds between sets.
DETENTION: Goblet Squat 1/2 Gauntlet**
**Use 30% of your 1RM front squat as a single dumbbell. Rest 2-3 minutes
after last set of exercise 5 / before DETENTION exercise.
DAY 67 - SHOULDERS / ARMS (2)
1. DB Arnold Press - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
2. DB High Pulls - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
*3A. DB Side Lateral Raises - 3 x 10 FF (form failure)
*Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed supersets.
*3B. DB Front Raises - 3 x F w/ rest-pause
ARMS BASICS:
4. Barbell Curls - 5 x 5 reps (add weight next workout if all 5 sets of 5
achieved)
Rest 2-3 minutes between sets.
5. Barbell Close Grip Bench - 3 x 8-10 reps
Rest 60-90 seconds between sets.
DETENTION: 3-Way Plate Pressouts x 120**
**If doing 120 pushups as instructed earlier this week use 45lb plate. Use
25lb plate if doing 60 pushups. Rest 2-3 minutes after last set of exercise 5 /
before DETENTION exercise.
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
26
PHASE 3: ‘MASS’TER CLASS WEEK 10
DAY 68 - OFF
DAY 69 - BACK / CHEST (2)
1. Underhand Lat Pulldowns - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
2. DB/Barbell Shrug - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
*3A. DB 1-Arm Rows (tripod stance) - 3 x 10 FF (form failure) each arm
(without rest)
*3B. DB Pullover - 3 x F w/ rest-pause
*Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed supersets.
CHEST BASICS:
4. Barbell Bench Press - 5 x 5 (add weight next workout if all 5 sets of 5
achieved)
Rest 2-3 minutes between sets.
5. Weighted Dips - 3 x 8-10 to failure
Rest 60-90 seconds between sets.
DETENTION: Pullups x 60** or 30** (AFAP in good form)
**60 reps if your max in one set is 10 or more. 30 if your max in one set is less
than 10.
Rest 2-3 minutes after last set of exercise 5 / before DETENTION exercise.
DAY 70 - GLUTES & HAMS / QUADS (2)
1. Barbell RDL's - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
2. Slick Floor Bridge Hamstring Curls - 3 x F (last set rest pause)
Rest 60-90 seconds between sets.
*3A. Glute Ham Raises - 3 x 10 FF (form failure) (use weight if needed)
*Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed supersets.
*3B. Glute Hyperextension - 3 x F w/ rest-pause
QUADS BASICS:
4. Barbell Squats - 5 x 5 reps (add weight next workout if all 5 sets of 5
achieved)
Rest 2-3 minutes between sets.
5. DB Cossack Squats - 3 x 8-10 reps each direction
Rest 60-90 seconds between sets.
DETENTION: KB/DB Swings DH/SHL/SHR x 25 each, 20 each, 15 each, 10
each, 5 each**
**Use approximately 1/4 your bodyweight as the weight of the kettlebell or
dumbbell.
Rest 2-3 minutes after last set of exercise 5 / before DETENTION exercise.
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
27
PHASE 3: ‘MASS’TER CLASS WEEK 11
DAY 71 - ARMS/SHOULDERS (2)
1. Incline DB Curls - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
2. Triceps Pushdowns - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
*3A. DB Incline Power Bombs - 3 x 10 FF (form failure)
*Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed supersets.
*3B. DB Spider Curls - 3 x F w/ rest-pause
SHOULDER BASICS:
4. Barbell OHP - 5 x 5 reps (add weight next workout if all 5 sets of 5
achieved)
Rest 2-3 minutes between sets.
5. DB Cheat Laterals - 3 x 8-10 reps
Rest 60-90 seconds between sets.
DETENTION: Choose either biceps OR triceps not both
Biceps - Chinups x 60** or 30** (AFAP in good form)
Triceps - Floor DB Tricep Extensions 1/2 Gauntlet***
**60 reps if your max in one set is 10 or more. 30 if your max in one set is
less than 10.
***Use 12 FF from your lying dumbbell extension for your starting gauntlet
weight.
Rest 2-3 minutes after last set of exercise 5 / before DETENTION exercise.
DAY 72 - OFF
DAY 73 - CHEST/BACK (3)
SCHOOL’S IN: 120 Pushups (However Long it Takes)
**120 reps if your max in one set is 20 or more. 60 if your max in one set is
less than 20.
1. Incline DB Bench Press - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
2. Cable Crossovers - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
*3A. DB Floor Flyes - 3 x 10 FF (form failure)
*Perform as superset w/ same weight for each exercise. Transition rest
only between exercises 3A and 3B. Rest 2-3 minutes between completed
supersets.
*3B. DB Floor Press - 3 x F w/ rest-pause
BACK BASICS:
4. Barbell Rows - 5 x 5 (add weight if all 5 sets of 5 achieved)
Rest 2-3 minutes between sets.
5. Weighted Pullups - 3 x 8-10 reps
Rest 60-90 seconds between sets.
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
28
PHASE 3: ‘MASS’TER CLASS WEEK 11
DAY 74 - QUADS / GLUTES/HAMS (3)
SCHOOL’S IN: Goblet Squat 1/2 Gauntlet**
**Use 30% of your 1RM front squat as a single dumbbell. Rest 2-3 minutes
after completing SCHOOL’S IN exercise.
1. Barbell Front Squats - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
2. Alternating DB Step Ups - 3 x 10-12 FF (form failure) each leg
Rest 60-90 seconds between sets.
*3A. DB Bulgarian Split Squats - 3 x 10 FF (form failure) each leg (without
rest)
*3B. Alternating Reverse DB Lunges - 3 x F w/ rest-pause
*Perform as superset w/ same weight for each exercise. Transition rest
only between exercises 3A and 3B. Rest 2-3 minutes between completed
supersets.
GLUTE/HAMS BASICS:
4. Deadlifts - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved)
Rest 2-3 minutes between sets.
5. Barbell Hip Thrusts - 3 x 8-10 reps
Rest 60-90 seconds between sets.
DAY 75 - SHOULDERS/ARMS
SCHOOL’S IN: SCHOOL’S IN: 3-Way Plate Pressouts x 120**
**If doing 120 pushups as instructed earlier this week use 45lb plate. Use 25lb
plate if doing 60 pushups.
1. DB Arnold Press - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
2. DB High Pulls - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
*3A. DB Side Lateral Raises - 3 x 10 FF (form failure)
*Perform as superset w/ same weight for each exercise. Transition rest
only between exercises 3A and 3B. Rest 2-3 minutes between completed
supersets.
*3B. DB Front Raises - 3 x F w/ rest-pause
ARMS BASICS:
4. Barbell Curls - 5 x 5 reps (add weight next workout if all 5 sets of 5
achieved)
Rest 2-3 minutes between sets.
5. Barbell Close Grip Bench - 3 x 8-10 reps
Rest 60-90 seconds between sets.
DAY 76 - OFF
DAY 77 - BACK/CHEST (3)
SCHOOL’S IN: Pullups x 60** or 30** (AFAP in good form)
**60 reps if your max in one set is 10 or more. 30 if your max in one set is less
than 10.
1. Underhand Lat Pulldowns - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
2. DB/Barbell Shrug - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
*3A. DB 1-Arm Rows (tripod stance) - 3 x 10 FF each arm (without rest)
*Perform as superset w/ same weight for each exercise. Transition rest
only between exercises 3A and 3B. Rest 2-3 minutes between completed
supersets.
*3B. DB Pullover - 3 x F w/ rest-pause
CHEST BASICS:
4. Barbell Bench Press - 5 x 5 (add weight next workout if all 5 sets of 5
achieved)
Rest 2-3 minutes between sets.
5. Weighted Dips - 3 x 8-10 to failure
Rest 60-90 seconds between sets.
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
29
PHASE 3: ‘MASS’TER CLASS WEEK 12
DAY 78 - GLUTES & HAMS / QUADS (3)
SCHOOL’S IN: **KB/DB Swings DH/SHL/SHR x 25 each, 20 each, 15 each, 10
each, 5 each**
**Use approximately 1/4 your bodyweight as the weight of the kettlebell or
dumbbell. Rest 2-3 minutes after completing SCHOOL’S IN exercise.
1. Barbell RDL's - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
2. Slick Floor Bridge Hamstring Curls - 3 x F (last set rest pause)
Rest 60-90 seconds between sets.
*3A. Glute Ham Raises - 3 x 10 FF (form failure) (use weight if needed)
*Perform as superset w/ same weight for each exercise. Transition rest
only between exercises 3A and 3B. Rest 2-3 minutes between completed
supersets.
*3B. Glute Hyperextension - 3 x F w/ rest-pause
QUADS BASICS:
4. Barbell Squats - 5 x 5 reps (add weight next workout if all 5 sets of 5
achieved)
Rest 2-3 minutes between sets.
5. DB Cossack Squats - 3 x 8-10 reps each direction
Rest 60-90 seconds between sets.
DAY 79 - ARMS / SHOULDERS (3)
SCHOOL'S IN: Choose either biceps OR triceps, NOT both
Biceps - Chinups x 60** or 30** (AFAP in good form)
Triceps - Floor DB Tricep Extensions 1/2 Gauntlet***
***60 reps if your max in one set is 10 or more. 30 if your max in one set is
less than 10.
***Use 12RM from your lying dumbbell extension for your starting gauntlet
weight.
Rest 2-3 minutes after last set of exercise 5 / before DETENTION exercise.
1. Incline DB Curls - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
2. Triceps Pushdowns - 3 x 10-12 FF (form failure) (last set drop set)
Rest 60-90 seconds between sets.
*3A. DB Incline Power Bombs - 3 x 10 FF (form failure)
*Perform as superset w/ same weight for each exercise. Transition rest
only between exercises 3A and 3B. Rest 2-3 minutes between completed
supersets.
*3B. DB Spider Curls - 3 x F w/ rest-pause
SHOULDER BASICS:
4. Barbell OHP - 5 x 5 reps (add weight next workout if all 5 sets of 5
achieved)
Rest 2-3 minutes between sets.
5. DB Cheat Laterals - 3 x 8-10 reps
Rest 60-90 seconds between sets.
DAY 80 - OFF
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
30
PHASE 3: ‘MASS’TER CLASS WEEK 12
DAY 81 - 400 CHALLENGE RE-TEST
Perform the following 4 exercises in any order for any amount of reps at one time until all 400 reps are completed. There is no specified rest in this challenge, as the goal
is to complete it as quickly as possible. Use 20% of bodyweight in each hand for every exercise other than the DB Power Up for this challenge. For the Power Up, use one
dumbbell or plate weighing 10% of your bodyweight. Round down to the nearest dumbbell weight if needed. Follow the scoring below.
1. DB Renegade Row (50 reps each arm)
3. DB Floor Press (100 reps)
2. DB Front Squat (100 reps)
4. DB Power Ups (100 reps)
ATHLEAN Beat The Boss
22:54
Pump and Circumstance
ATHLEAN Xtreme
Less Than 20 Minutes
Dean of the School of Hard Knocks
ATHLEAN Elite
20 to 24 Minutes
Big Man on Campus
ATHLEAN Pro
24:01 to 29 Minutes
High School Hot Shot
ATHLEAN Solid
29:01 to 33 Minutes
Middle School Slacker
ATHLEAN Basix
More than 33 Minutes
Class Clown
DAY 82 - OFF
DAY 83 - FINAL CHALLENGE - THE 5-6-2 COMPTON CHALLENGE
DAY 84 - OFF
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
31
5-6-2 COMPTON
CHALLENGE
THE LOWDOWN
Each of the 7 exercise combinations will need to be completed in the order that they appear. Each combination will be performed as a series of 4
consecutive drop sets, with the weight being lightened at each drop. The goal of each individual combination is to complete the 13 reps (5-6-2) without
failing. Your final score in this challenge will be determined by the number of successfully completed 13 rep combos across all 7 exercises and drop sets
(a total of 28) in the workout. The rest time between drop sets should be no greater than 30 seconds or as much time as it takes to strip the weight. Rest
time between each of the 7 combos should be approximately 2-3 minutes. A maximum score of 28 can be achieved on this challenge (for 28 successful
completions of the 5-6-2 (13) rep sets).
HERE IS THE CHALLENGE
5-6-2 SETS (Use 6-7RM on First Exercise for Entire Round)
BACK - Chest Supported Row => Dead Row => Chest Supported Row x 4 sets (drop 20lbs each time)
BICEPS - Strict Curls => Barbell Curls => Strict Curls (drop 20lbs each time)
QUADS - Barbell Front Squat => Barbell Back Squat => Barbell Front Squat (drop 20lbs each time)
HAMSTRINGS / GLUTES - DB Alt. Reverse Sprinter Lunges =>DB Reverse Sprinter Lunge => DB Alt. Sprinter Lunge
(drop 5lbs each hand each time)
CHEST - Weighted Dip => Eccentric Weighted Dip => Weighted Dip (drop 10lbs each time)
SHOULDERS - Seated DB Press => Standing DB Push Press => Seated DB Press (drop 5lbs each hand each time)
TRICEPS - DB/EZ Bar Lying Triceps Extensions => DB/EZ Bar Skullcrushers => DB/EZ Bar Lying Triceps Extensions (drop 10lbs each
time)
SCORING
ATHLEAN Beat The Boss
28/28
The Dean of Dense Muscle
ATHLEAN Xtreme
26 to 28
PhD in Pumping Iron
ATHLEAN Elite
24 to 25
Muscle Masters Degree
ATHLEAN Pro
21 to 23
Bachelor of Strength Science
ATHLEAN Solid
18 to 20
Gains G.E.D.
ATHLEAN Basix
Less than 18
Back to School
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
Powered by TCPDF (www.tcpdf.org)
A maximum score of 28 can be achieved on this challenge (for 28 successful completions
of the 5-6-2 (13) rep sets).
32