PHASE 4: LEGENDS REMASTERED WEEK 13
DAY 85 - CHEST
LEGENDARY EXERCISE: SVEND KARLSEN
1A. Squeeze Ups 3 x FF
1B. Svend Press w/ 10lb Plates 3 x FF
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - PRE-EXHAUST
2A. DB Floor Flys 3-4 x 10-12 FF
2B. DB Floor Press 3-4 x FF*
3A. X-Crossovers 3-4 x 10-12 FF
3B. Dips 3-4 x FF
Transition rest only between exercises in A/B combos.
Rest 2 minutes between completed Max Hypertrophy sets and before moving
onto Legend Killer Finisher.
*Use same weight as used in previous exercise.
LEGEND KILLER FINISHER - ASCENDING PAUSE REPS
4. DB Bench Press - 2-3 x Ladder to FF** (hold dumbbells an inch or two off
chest at bottom of rep for “pause”)
Rest 3 minutes between completed Legend Killer Finisher sets.
**Use your 12RM FF and work your way up the ladder as high as you can go
each set.
DAY 86 - BACK
LEGENDARY EXERCISE: LEE HANEY
1. Haney Shrugs 3 x 10-12 FF
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - PRE-EXHAUST
2A. Straight Arm Pushdowns 3-4 x 10-12 FF
2B. 1 Arm High Cable Row 3-4 x FF* each arm
3A. DB Pullovers 3-4 x 10-12 FF
3B. DB Dead Rows 3-4 x FF*
Transition rest only between exercises in A/B combos.
Rest 2 minutes between completed Max Hypertrophy sets and before moving
onto Legend Killer Finisher.
*Use same weight as used in previous exercise.
LEGEND KILLER FINISHER - ASCENDING PAUSE REPS
4. Lat Pulldowns - 2-3 x Ladder to FF** (hold bar a few inches short of
elbow lockout at top of rep for “pause”)
Rest 3 minutes between completed Legend Killer Finisher sets.
**Use your 12RM FF and work your way up the ladder as high as you can go
each set.
DAY 87 - QUADS
LEGENDARY EXERCISE: TOM PLATZ
1. Feet Together Squats 3 x 10-12 FF
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - PRE-EXHAUST
2A. DB Goblet Squats 3-4 x 15-20 FF***
2B. DB Bulgarian Split Squat 3-4 x FF each leg*
3A. DB Sumo Drop Squat 3-4 x 15-20 FF***
3B. Alternating Reverse DB Lunges 3-4 x FF*
Transition rest only between exercises in A/B combos.
Rest 2 minutes between completed Max Hypertrophy sets and before moving
onto Legend Killer Finisher.
*Use same weight as used in previous exercise.
***Use a weight that you can complete 15-20 reps in good form.
LEGEND KILLER FINISHER - ASCENDING PAUSE REPS
4. BB Front Squats - 2-3 x Ladder to FF** (hold weight at bottom of rep at
parallel for “pause”)
5. DB Standing Calf Raises - 2-3 x Ladder to FF** (hold weight at the top of
the rep in peak contraction for “pause”)
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John Syggel
Rest 3 minutes between completed Legend Killer Finisher sets.
**Use your 12RM FF and work your way up the ladder as high as you can go
each set.
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PHASE 4: LEGENDS REMASTERED WEEK 13
DAY 88 - SHOULDERS
LEGENDARY EXERCISE: ZYDRUNAS SAVICKAS
1. Barbell Z-Press 3 x 10-12 FF
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - PRE-EXHAUST
2A. DB Side Laterals 3-4 x 10-12 FF each arm***
2B. DB Cheat Laterals 3-4 x FF each arm
3A. DB Front Raises 3-4 x 10-12 FF
3B. DB Scoop Press 3-4 x FF*
Transition rest only between exercises in A/B combos.
Rest 2 minutes between completed Max Hypertrophy sets and before moving
onto Legend Killer Finisher.
*Use same weight as used in previous exercise.
***Perform pre-exhaust on one arm and immediately go into drop set on same
arm with cheat lateral
LEGEND KILLER FINISHER - ASCENDING PAUSE REPS
4. DB Arnold Press - 2-3 x Ladder to FF** (hold dumbbells at nose height for
“pause”)
Rest 3 minutes between completed Legend Killer Finisher sets.
**Use your 12RM FF and work your way up the ladder as high as you can go
each set.
DAY 89 - ARMS
LEGENDARY EXERCISE: VINCE GIRONDA (BICEPS)
1. Gironda Drag Curls 3 x 10-12 FF
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - PRE-EXHAUST
2A. DB No Money Curls 3-4 x 10-12 FF
2B. Behind the Neck Chinups 3-4 x FF
Transition rest only between exercises in A/B combos.
Rest 2 minutes between completed Max Hypertrophy sets and before moving
onto Legend Killer Finisher.
LEGEND KILLER FINISHER - ASCENDING PAUSE REPS
3. DB Waiter Curls - 2-3 x Ladder to FF* (hold weight at top of curl for
"pause")
*Use your 12RM FF and work your way up the ladder as high as you can go
each set.
Rest 3 minutes between completed Legend Killer Finisher sets.
LEGENDARY EXERCISE: FRANK ZANE (TRICEPS)
4. 1 Arm Overhead DB / Cable Extensions 3 x 10-12 FF each arm
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - PRE-EXHAUST
5A. Incline DB Kickbacks 3-4 x 10-12 FF
5B. Incline DB JM Press 3-4 x FF**
Transition rest only between exercises in A/B combos.
Rest 2 minutes between completed Max Hypertrophy sets and before moving
onto Legend Killer Finisher.
**Use double the weight used in previous exercise.
LEGEND KILLER FINISHER - ASCENDING PAUSE REPS
6. Lying DB Tricep Extensions - 2-3 x Ladder to FF* (hold weight at bottom
stretch position for “pause”)
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*Use your 12RM FF and work your way up the ladder as high as you can go
each set.
Rest 3 minutes between completed Legend Killer Finisher sets.
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PHASE 4: LEGENDS REMASTERED WEEK 13
DAY 90 - GLUTES/HAMS
LEGENDARY EXERCISE: CHARLES JOHNSON
1. Jefferson Deadlifts 4 x 10-12 FF (two sets each with right/left leg in front
of bar)
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - PRE-EXHAUST
2A. DB Stiff Legged Deadlifts 3-4 x 10-12 FF
2B. DB Alternating Reverse Sprinter Lunges 3-4 x FF*
3A. DB Frog Press 3-4 x 10-12 FF
3B. DB/BB Hip Buck 3-4 x FF (double the weight of the dumbbell used in A
if using db's)
*Use same weight as used in previous exercise.
Transition rest only between exercises in A/B combos.
Rest 2 minutes between completed Max Hypertrophy sets and before moving
onto Legend Killer Finisher.
LEGEND KILLER FINISHER - ASCENDING PAUSE REPS
4. DB RDL - 2-3 x Ladder to FF** (Hold weight at bottom position of the rep
for “pause”)
5. DB Seated Calf Raises - 2-3 x Ladder to FF** (hold weight at the top of
the rep in peak contraction for “pause”)
Rest 3 minutes between completed Legend Killer Finisher sets.
**Use your 12RM FF and work your way up the ladder as high as you can go
each set.
DAY 91 - OFF
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PHASE 4: LEGENDS REMASTERED WEEK 14
DAY 92 - CHEST
LEGENDARY EXERCISE: BARBARIAN BROTHERS
1. Underhand DB Bench Press 3 x 10-12 FF
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - ACCELERATIVE REPS
2. DB Incline Bench Press 3-4 x 6-8 FF*
3. Dips 3-4 x 6-8 FF* (Use weight if your 10RM demands it)
4. Cable Crossovers 3-4 x 6-8 FF*
Rest 45-60 seconds between completed accelerative sets and 3 minutes
before moving onto Legend Killer Finisher.
*Using 10RM, Accelerate every rep as fast as possible and perform a 3 second
eccentric. Decrease load if unable to complete at least 6 reps explosively.
LEGEND KILLER FINISHER - FIBER SWEEP TRIPLE DROP
5. DB / BB Bench Press 2-3 x 3/8/6**
Rest 3 minutes between completed Legend Killer Finisher sets.
**Start with 85-90% of 1RM and perform 3 reps. Immediately, change to a
weight that allows for 8-10 reps and perform 8 reps at normal tempo. Once
again, without rest, grab a weight half as much as just used and perform 6
explosive reps to complete the fiber sweep triple drop.
DAY 93 - BACK
LEGENDARY EXERCISE: FRANCO COLUMBU
1. Sternum Pullups 3 x FF
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - ACCELERATIVE REPS
2. Barbell Row 3-4 x 6-8 FF*
3. Seated Cable Row 3-4 x 6-8 FF*
4. Barbell Shrugs 3-4 x 10 FF*
Rest 45-60 seconds between completed accelerative sets and 3 minutes
before moving onto Legend Killer Finisher.
*Using 10RM, Accelerate every rep as fast as possible and perform a 3 second
eccentric. Decrease load if unable to complete at least 6 reps explosively.
LEGEND KILLER FINISHER - FIBER SWEEP TRIPLE DROP
5. Lat Pulldowns 2-3 x 3/8/6**
Rest 3 minutes between completed Legend Killer Finisher sets.
**Start with 85-90% of 1RM and perform 3 reps. Immediately, change to a
weight that allows for 8-10 reps and perform 8 reps at normal tempo. Once
again, without rest, grab a weight half as much as just used and perform 6
explosive reps to complete the fiber sweep triple drop.
DAY 94 - QUADS
LEGENDARY EXERCISE: GEORGE HACKENSCHMIDT
1. Barbell Hack Squats 3 x 10-12 FF
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - ACCELERATIVE REPS
2. DB Bulgarian Split Squat Hops 3 x 6-8 FF* each leg
3. DB Step Ups 3 x 6-8 FF* each leg
4. DB Banded Split Squats 3 x 6-8 FF* each leg
Rest 45-60 seconds between completed accelerative sets and 3 minutes
before moving onto Legend Killer Finisher.
*Using 10RM, Accelerate every rep as fast as possible and perform a 3 second
eccentric. Decrease load if unable to complete at least 6 reps explosively.
LEGEND KILLER FINISHER - FIBER SWEEP TRIPLE DROP
5. BB Front Squats 2-3 x 3/8/6**
6. DB Standing Calf Raises - 2-3 x 3/8/6**
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John Syggel
Rest 3 minutes between completed Legend Killer Finisher sets.
**Start with 85-90% of 1RM and perform 3 reps. Immediately, change to a
weight that allows for 8-10 reps and perform 8 reps at normal tempo. Once
again, without rest, grab a weight half as much as just used and perform 6
explosive reps to complete the fiber sweep triple drop.
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PHASE 4: LEGENDS REMASTERED WEEK 14
DAY 95 - SHOULDERS
LEGENDARY EXERCISE: SERGE NUBRET
1. Lying Lateral Raises 3 x 10-12 FF each arm
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - ACCELERATIVE REPS
2. Barbell Push Press 3-4 x 6-8 FF*
3. DB Cheat Laterals 3-4 x 6-8 FF* each arm
4. Wrap Around Row 3-4 x 6-8 FF*
Rest 45-60 seconds between completed accelerative sets and 3 minutes
before moving onto Legend Killer Finisher.
*Using 10RM, Accelerate every rep as fast as possible and perform a 3 second
eccentric. Decrease load if unable to complete at least 6 reps explosively.
LEGEND KILLER FINISHER - FIBER SWEEP TRIPLE DROP
5. DB Arnold Press 2-3 x 3/8/6**
Rest 3 minutes between completed Legend Killer Finisher sets.
**Start with 85-90% of 1RM and perform 3 reps. Immediately, change to a
weight that allows for 8-10 reps and perform 8 reps at normal tempo. Once
again, without rest, grab a weight half as much as just used and perform 6
explosive reps to complete the fiber sweep triple drop.
DAY 96 - ARMS
LEGENDARY EXERCISE: GEORGE ZOTTMAN (BICEPS)
1. Zottman Curls 3 x 10-12 FF
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - ACCELERATIVE REPS
2. Barbell Curls 3-4 x 6-8 FF*
3. DB Hammer Curls 3-4 x 6-8 FF*
Rest 45-60 seconds between completed accelerative sets and 3 minutes
before moving onto Legend Killer Finisher
*Using 10RM, Accelerate every rep as fast as possible and perform a 3 second
eccentric. Decrease load if unable to complete at least 6 reps explosively.
LEGEND KILLER FINISHER - FIBER SWEEP TRIPLE DROP
4. DB Waiter Curls 2-3 x 3/8/6**
Rest 3 minutes between completed Legend Killer Finisher sets.
**Start with 85-90% of 1RM and perform 3 reps. Immediately, change to a
weight that allows for 8-10 reps and perform 8 reps at normal tempo. Once
again, without rest, grab a weight half as much as just used and perform 6
explosive reps to complete the fiber sweep triple drop.
LEGENDARY EXERCISE: JM BLAKELY (TRICEPS)
5. Barbell JM Press 3 x 10-12 FF
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - ACCELERATIVE REPS
6. Drag Pushdowns 3-4 x 6-8 FF*
7. Tricep Pushaways 3-4 x 6-8 FF*
Rest 45-60 seconds between completed accelerative sets and 3 minutes
before moving onto Legend Killer Finisher
*Using 10RM, Accelerate every rep as fast as possible and perform a 3 second
eccentric. Decrease load if unable to complete at least 6 reps explosively.
LEGEND KILLER FINISHER - FIBER SWEEP TRIPLE DROP
8. Lying DB Tricep Extensions 2-3 x 3/8/6**
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John Syggel
Rest 3 minutes between completed Legend Killer Finisher sets.
**Start with 85-90% of 1RM and perform 3 reps. Immediately, change to a
weight that allows for 8-10 reps and perform 8 reps at normal tempo. Once
again, without rest, grab a weight half as much as just used and perform 6
explosive reps to complete the fiber sweep triple drop.
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PHASE 4: LEGENDS REMASTERED WEEK 14
DAY 97 - GLUTES/HAMS
LEGENDARY EXERCISE: HERMANN GOERNER
1. Barbell Good Mornings 3 x 10-12 FF
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - ACCELERATIVE REPS
2. Deadlifts 3-4 x 6-8 FF*
3. Cable Pullthroughs 3-4 x 6-8 FF*
4. GHR Pushups 3-4 x FF
Transition rest only between exercises in A/B combos.
Rest 2 minutes between completed Max Hypertrophy sets and before moving
onto Legend Killer Finisher.
*Using 10RM, Accelerate every rep as fast as possible and perform a 3 second
eccentric. Decrease load if unable to complete at least 6 reps explosively.
LEGEND KILLER FINISHER - FIBER SWEEP TRIPLE DROP
5. DB RDL 2-3 x 3/8/6**
6. DB Seated Calf Raises - 2-3 x 3/8/6**
Rest 3 minutes between completed Legend Killer Finisher sets.
**Start with 85-90% of 1RM and perform 3 reps. Immediately, change to a
weight that allows for 8-10 reps and perform 8 reps at normal tempo. Once
again, without rest, grab a weight half as much as just used and perform 6
explosive reps to complete the fiber sweep triple drop.
DAY 98 - OFF
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38
PHASE 4: LEGENDS REMASTERED WEEK 15
DAY 99 - CHEST
LEGENDARY EXERCISE: REG PARK
1. Upper Chest Pullover 3 x 10-12 FF
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - PARTIAL REPS
2. Pushups 4 x FF* + Partials to Failure
3. Dips 4 x FF* + Partials to Failure
4. Cable Crossovers 4 x 10-12 FF* + Partials to Failure
Rest 90-120 seconds between completed Max Hypertrophy sets and 3 minutes before moving onto Legend Killer Finisher.
*Perform reps to form failure using full range of motion and immediately
transition into partial range of motion reps until failure once again.
LEGEND KILLER FINISHER - REP/REST TARGET
5. DB / BB Bench Press 1 x 50**
**Start with 65-70% of 1RM and perform reps to form failure. The number of
reps that remain from your target 50 reps becomes your rest time until you
complete your final rep. For example, if you did 15 reps on the first set, your
rest would be 35 seconds (the number of reps that remain from the original 50). After the 35 second rest, if you did 10 more reps you would rest 25
seconds (the number of reps that remain from the original 50). Rep and rest in
this fashion until all 50 reps are complete.
DAY 100 - BACK
LEGENDARY EXERCISE: ARNOLD SCHWARZENEGGER
1. V-Handle Landmine Rows 3 x 10-12 FF
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - PARTIAL REPS
2. Meadows Row 3-4 x 10-12 FF* + Partials to Failure each side
3. 1 Arm High Cable Row 3-4 x 10-12 FF* + Partials to Failure each side
4. DB / BB Shrugs 4 x 10-12 FF* + Partials to Failure
Rest 90-120 seconds between completed Max Hypertrophy sets and 3 minutes before moving onto Legend Killer Finisher
*Perform reps to form failure using full range of motion and immediately
transition into partial range of motion reps until failure once again.
LEGEND KILLER FINISHER - REP/REST TARGET
5. Lat Pulldowns 1 x 50**
**Start with 65-70% of 1RM and perform reps to form failure. The number of
reps that remain from your target 50 reps becomes your rest time until you
complete your final rep. For example, if you did 15 reps on the first set, your
rest would be 35 seconds (the number of reps that remain from the original 50). After the 35 second rest, if you did 10 more reps you would rest 25
seconds (the number of reps that remain from the original 50). Rep and rest in
this fashion until all 50 reps are complete.
DAY 101 - QUADS
LEGENDARY EXERCISE: RONNIE COLEMAN
1. “100 Foot” Barbell Reverse Lunges 3 x 20 reps each leg (using 50% of
your Front Squat 1RM)
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - PARTIAL REPS
2. Barbell Squats 4 x 10-12 FF* + Partials to Failure
3. DB Alt. Step Ups 4 x 10-12 FF* + Partials to Failure
4. DB Bulgarian Split Squats 3-4 x 10-12 FF* + Partials to Failure each leg
Rest 90-120 seconds between completed Max Hypertrophy sets and 3 minutes before moving onto Legend Killer Finisher
*Perform reps to form failure using full range of motion and immediately
transition into partial range of motion reps until failure once again.
LEGEND KILLER FINISHER - REP/REST TARGET
5. BB Front Squats 1 x 50**
6. DB Standing Calf Raises 1 x 50**
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John Syggel
**Start with 65-70% of 1RM and perform reps to form failure. The number of
reps that remain from your target 50 reps becomes your rest time until you
complete your final rep. For example, if you did 15 reps on the first set, your
rest would be 35 seconds (the number of reps that remain from the original 50). After the 35 second rest, if you did 10 more reps you would rest 25
seconds (the number of reps that remain from the original 50). Rep and rest in
this fashion until all 50 reps are complete.
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PHASE 4: LEGENDS REMASTERED WEEK 15
DAY 102 - SHOULDERS
LEGENDARY EXERCISE: JIM BRADFORD
1. Modified Bradford Press 3 x 10-12 FF (over and back = 1 rep)
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - PARTIAL REPS
2. DB Side Laterals 4 x 10-12 FF* + Partials to Failure
3. Cable Stretch Front Raises 4 x 10-12 FF* + Partials to Failure
4. DB "W" Raises 4 x 10-12 FF* + Partials to Failure
Rest 90-120 seconds between completed Max Hypertrophy sets and 3 minutes before moving onto Legend Killer Finisher.
*Perform reps to form failure using full range of motion and immediately
transition into partial range of motion reps until failure once again.
LEGEND KILLER FINISHER - REP/REST TARGET
5. DB Arnold Press 1 x 50**
**Start with 65-70% of 1RM and perform reps to form failure. The number of
reps that remain from your target 50 reps becomes your rest time until you
complete your final rep. For example, if you did 15 reps on the first set, your
rest would be 35 seconds (the number of reps that remain from the original 50). After the 35 second rest, if you did 10 more reps you would rest 25
seconds (the number of reps that remain from the original 50). Rep and rest in
this fashion until all 50 reps are complete.
DAY 103 - ARMS
LEGENDARY EXERCISE: LARRY SCOTT (BICEPS)
1. Scott Curls 3 x 10-12 FF
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - PARTIAL REPS
2. Standing DB Curls 4 x 10-12 FF* + Partials to Failure
3. Chin Ups 4 x FF* + Partials to Failure
Rest 90-120 seconds between completed Max Hypertrophy sets and 3 minutes before moving onto Legend Killer Finisher.
*Perform reps to form failure using full range of motion and immediately
transition into partial range of motion reps until failure once again.
LEGEND KILLER FINISHER - REP/REST TARGET
4. DB Waiter Curls 1 x 50**
**Start with 65-70% of 1RM and perform reps to form failure. The number of
reps that remain from your target 50 reps becomes your rest time until you
complete your final rep. For example, if you did 15 reps on the first set, your
rest would be 35 seconds (the number of reps that remain from the original 50). After the 35 second rest, if you did 10 more reps you would rest 25
seconds (the number of reps that remain from the original 50). Rep and rest in
this fashion until all 50 reps are complete.
LEGENDARY EXERCISE: KEVIN LEVRONE (TRICEPS)
5. 1 Arm Reverse Triceps Pushdowns 3 x 10-12 FF each arm
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - PARTIAL REPS
6. Tricep Pushdowns 4 x 10-12 FF* + Partials to Failure
7. Bench Dips 4 x FF* + Partials to Failure
Rest 90-120 seconds between completed Max Hypertrophy sets and 3 minutes before moving onto Legend Killer Finisher.
*Perform reps to form failure using full range of motion and immediately
transition into partial range of motion reps until failure once again.
LEGEND KILLER FINISHER - REP/REST TARGET
8. Lying DB Tricep Extensions 1 x 50**
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John Syggel
**Start with 65-70% of 1RM and perform reps to form failure. The number of
reps that remain from your target 50 reps becomes your rest time until you
complete your final rep. For example, if you did 15 reps on the first set, your
rest would be 35 seconds (the number of reps that remain from the original 50). After the 35 second rest, if you did 10 more reps you would rest 25
seconds (the number of reps that remain from the original 50). Rep and rest in
this fashion until all 50 reps are complete.
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PHASE 4: LEGENDS REMASTERED WEEK 15
DAY 104 - GLUTES/HAMS
LEGENDARY EXERCISE: ANGEL SPASSOV
1. Leaning Bulgarian Split Squats 3 x 10-12 FF each leg
Rest 90-120 seconds between sets of the Legendary exercise and before
moving onto Max Hypertrophy.
MAX HYPERTROPHY - PARTIAL REPS
2. Barbell Hip Thrust 4 x 10-12 FF* + Partials to Failure
3. DB Single Leg RDL 3-4 x 10-12 FF* + Partials to Failure each leg
4. Slick Floor Bridge Curls 4 x FF* + Partials to Failure
Rest 90-120 seconds between completed Max Hypertrophy sets and 3 minutes before moving onto Legend Killer Finisher.
*Perform reps to form failure using full range of motion and immediately
transition into partial range of motion reps until failure once again.
LEGEND KILLER FINISHER - REP/REST TARGET
5. DB RDL 1 x 50**
6. DB Seated Calf Raises - 1 x 50**
**Start with 65-70% of 1RM and perform reps to form failure. The number of
reps that remain from your target 50 reps becomes your rest time until you
complete your final rep. For example, if you did 15 reps on the first set, your
rest would be 35 seconds (the number of reps that remain from the original 50). After the 35 second rest, if you did 10 more reps you would rest 25
seconds (the number of reps that remain from the original 50). Rep and rest in
this fashion until all 50 reps are complete.
DAY 105 - OFF
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John Syggel
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PHASE 4: LEGENDS REMASTERED WEEK 16
DAY 106 - OLD SCHOOL 400 FINAL EXAM
DAY 107 - OFF
DAY 108 - THE MR. OLYMPIA “POSEDOWN”
DAY 109 - OFF
DAY 110 - OFF
DAY 111 - THE OLD SCHOOL IRON MAN CHALLENGE
DAY 112 - OFF
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OLD SCHOOL IRON
400 FINAL EXAM
THE LOWDOWN
Perform the following 4 exercises in any order for any amount of reps at one time until all 400 reps are completed. 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. There is no specified rest in this challenge, as the goal is to complete it as quickly as possible.
HERE IS THE CHALLENGE
1. DB RENEGADE ROWS X 100 (50 REPS ON EACH ARM)
2. DB FRONT SQUATS X 100
3. DB FLOOR PRESS X 100
4. DB POWER UPS X 100
SCORING
Your score is determined by your total time to completion. The faster you can complete all
400 reps in good form, the higher your score will be.
ATHLEAN Beat The Boss
22:54
The Dean of Dense Muscle
ATHLEAN Xtreme
Less Than 20 Minutes
PhD in Pumping Iron
ATHLEAN Elite
20 to 24 Minutes
Muscle Masters Degree
ATHLEAN Pro
24:01 to 29 Minutes
Bachelor of Strength Science
ATHLEAN Solid
29:01 to 33 Minutes
Gains G.E.D.
ATHLEAN Basix
More than 33 Minutes
Back to School
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43 43
THE MR. OLYMPIA
“POSEDOWN”
THE LOWDOWN
Perform as many Pullups as you can in a single set. As soon as you reach failure, perform 10 Reverse Lunges (or 10 walking lunges) on each leg before
proceeding to the Modified Body Builder Pushups. Perform as many reps as possible until failure before performing the 10 Reverse Lunges (or 10
walking lunges) on your way back to doing the Pullups. Continue in this fashion until all Pullups and MBB Pushups are finished. If you finish an exercise,
you will perform the other with the Reverse Lunges in between sets of failure. If you finish both exercises without tapping out to the lunges, you will then
have to perform a single set of “100 Foot” Barbell Reverse Lunges (20 reps on each leg) using 50% of 1RM Front Squat weight unbroken to be crowned
Mr. Olympia. If you cannot reach 50 reps on either exercise or simply cannot perform another Reverse Lunge due to fatigue, your workout is finished. If
you fail to reach the target on either exercise, you will finish in last place (4th) on this Olympia stage. If you fail on just one exercise, you finish in third
place behind the corresponding finalists (not bad, but nobody will remember you). If you manage to reach both rep targets but fail to complete the single
set of Weighted Reverse Lunges, you will finish in second place behind Ronnie Coleman (no shame in losing to the great one but you didn’t come this
far to lose did you? Reaching both targets and completing the single set of weighted Reverse Lunges unbroken will crown you Mr. Olympia! There is no
specified rest in this challenge, as you must move back and forth between the exercises as quickly as possible.
HERE IS THE CHALLENGE
1. PULLUPS X 50 (ARNOLD SCHWARZENEGGER)
2. “100 FOOT” REVERSE LUNGES X 10 EACH LEG (RONNIE COLEMAN)
3. MODIFIED BODY BUILDER PUSHUPS X 50 (KEVIN LEVRONE)
*4. “100 FOOT” REVERSE BARBELL LUNGES X 20 EACH LEG (RONNIE COLEMAN)
* ONLY TO BE PERFORMED IF YOU COMPLETE ALL 50 PULLUPS AND 50 MBB PUSHUPS WITHOUT TAPPING OUT TO THE LUNGES
SCORING
Your score is determined by how many of the exercise tasks you complete before tapping
out. Will you finish 1st or 4th?
ATHLEAN Beat The Boss
ATHLEAN Xtreme
Beat Ronnie Coleman
Mr. Olympia
ATHLEAN Elite
Lose to Ronnie Coleman
Runner Up
ATHLEAN Pro
Lose to Arnold or Levrone
Second Loser
ATHLEAN Solid
Lose to Both Arnold and Levrone
At Least You Got This Far
ATHLEAN Basix
Lost to Jesse and He Didn’t Even Compete
Saving Yourself for Final Challenge
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
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THE OLD SCHOOL IRON
MAN CHALLENGE
THE LOWDOWN
Perform the first 5 exercises in any order and for any rep count at any time using the loading parameters stated (based on age and bodyweight) until all
reps are completed. Your age is the number of minutes you have to complete these 5 exercises. With whatever time remains after finishing them, you
will run. The distance traveled during your run will be used to determine your final score! There is no specified rest in this challenge, as the goal is to
complete the initial 5 exercises as quickly as possible in order to allow for more time to run and accrue more distance.
HERE IS THE CHALLENGE
*1. BARBELL BENCH PRESS X AGE USING .75X BODYWEIGHT
*2. DIPS X AGE USING BODYWEIGHT
*3. PULLUPS X AGE USING BODYWEIGHT
*4. BARBELL SQUATS X AGE USING BODYWEIGHT
*5. BARBELL DEADLIFTS X AGE USING 1.25X BODYWEIGHT
*6. RUN X TIME REMAINING ONCE ALL EXERCISES ABOVE ARE COMPLETED TO REP GOAL.
SCORING
Your score is determined by the total distance covered during your run. The faster you can
complete the first 5 exercises, the more time you will have to run and theoretically, be able
to cover more ground and score better.
ATHLEAN Beat The Boss
I hate running!
Good Luck!
ATHLEAN Xtreme
Greater than 1 mile ran
Iron Man
ATHLEAN Elite
1/2 up to 1 mile ran
Iron Icon
ATHLEAN Pro
1/4 up to 1/2 mile ran
Iron Fortified
ATHLEAN Solid
Less than 1/4 mile ran
Iron Willed
ATHLEAN Basix
Never finished the exercises
Ironed Out
piraeus, attica
johnsyggel @ hotmail.com
John Syggel
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