January 18, 2021
All Primary lifts are done in drop set format.
Complete 5, 3 and 1 weight reps and then immediately drop 40-50% of weight and complete as many reps as possible (AMRAP) each set.
Warm up is same each day:
20 halos 10 in each direction
10 prisoner squats
30s shoulder tap plank
10 push ups
Squat 5/5/5 with drop each set
Push press 5/5/5 with drop set
40 post push ups each side(use as many sets as needed)
4x 30s on 30s off iron cross plank
50 pull-ups. Use as many sets as needed. If hitting more than 10 reps per set add weight.
Bench press 5/5/5 with drops
Bent row 5/5/5 with drops
Arnold press 3 x 8-12 reps if less than 8 lower weight if more than 12 add weight
3 x Drop set rope extensions
Do 3 drops each set. Start with weight that you can do 8-10 reps then drop 5 pounds each time and amrap.
3 x 30 up down planks every 2 minutes
Deadlift 5/5/5 with drops
Strict overhead press 5/5/5 with drops
ISO bench 3x15 each arm
50 pull ups same as day 1
3 x drop set curls same pattern as triceps from day 2
Keep all exercises the same for weeks 2, 3 and 4
Week 2 is 3/3/3 rep range for primary lifts with drop all other reps stays the same
Week 3 is 5/3/1 rep range with drops for primary lifts all other rep ranges the same
Week 4 is recovery all primary lifts done 5/5/5 at 40-50% of 1 rep weight
Cardio days can be added at the end of a strength day or any day in between.
Cardio Day 1:
Take you push press 5 weight and follow the pattern 8 times and go every 3 minutes
3 x push press
6 x front squat
9 x bent row
12 x deadlift
Try not to stop between lifts and keep hands in contact with the bar. Each round starts every 3 minutes. Whatever is left of the 3 minutes is your rest.
Cardio Day 2:
3 x 3-2-1 push up
6 x jump lunges
9 x prisoner squat
Perform a burpee every 60s no matter where you are in the pattern. Resume where you stopped to do burpee when done with burpee. The kicker – add 1 burpee each minute.
You finish when you cannot finish the burpees in 60 seconds. Enjoy!
Cardio Day 3:
15 minutes every minute on the minute alternate these 2 lifts(EMOM)
Use a weight that is 50% of your 5 weight
Fronts squat x 15
Dead lift x 15
15 minutes EMOM alternating these 2
Jump Squat x 30
Goblet Squat x 15