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