Intro:
Hypertrophy is an increase and growth of muscle cells. Hypertrophy refers to an increase in muscular size achieved through exercise. This is called pump or swole it’s the feeling that your muscles are pumped up or full. We can achieve this filling by fatigue with reps and weight or a combination of that. This program is set to achieve this every day so that you can get that skin-splitting pump! Here you will find the full program. This workout was meant to be done in a gym but can be done with modification based on what equipment you have available.
Target:
This program is not for the beginner this is for the experienced gym user. The Olympic day is not an easy day and the program is very centered on back strength. The goal of this program is strength. You can put on good size if you run this at a calorie surplus, or you can do this as a cut but it will be harder for this program to reach the goal of strength increase at a calorie depict.
Things To Know
Before you start this program you should have a good idea of what you max on the lifts are and what appropriate weight you should use to start the program. As is the case with all programs on this site use the program as a guide and modify the lifts as needed. This is a 5 out of 7-day lift, which means that you have 5 lifts for every 7 days. There are no built-in rest days so take rest when you need to between any of the days you need just make sure you are getting 5 workouts every 7 days. Drop sets are a part of this lifting program, which means you should take 10 to 20 lbs off of what you did on your previous set then jump right in and get another set, if you have more in the tank take another 10 to 20 pounds off and do another drop set. That’s it now let’s get to work!
Jump to a Week
Week 1
Chest
- Barbell bench: Warm up set 4 sets with reps that follow 8-6-2 then burn out drop by 10 lbs, 2 sets of failure.
- Dumbbell diamond chest press 3×8 (3 set of 8 reps) Finish last set with a drop set to failure.
- Neutral lat pull down 4×5 (4 sets of 5 reps) Finish last set with a drop set to failure. (sub in t-bar row if needed)
- Close grip bench 3×15 (3 sets of 15 reps) Finish last set with a drop set to failure.
- Wide grip lat pull downs 3×15 (3 sets of 15 reps ) Finish last set with a drop set to failure.
- Push ups superset pull ups 3×10 (3 sets of 10 each) Finish last set with a drop set to failure.
Arms
- Dumbbell curl and press 3×10 ( 3 sets of 10 each) Finish last set with a drop set to failure.
- Triceps Dumbbell arm extensions 3×15 (3 sets of 15) Finish last set with a drop set to failure.
- Triceps cable press or Barbell overhead Triceps extension 3×10 ( 3 sets of 10 reps) Finish last set with a drop set to failure.
- E-Z Bar standing Curl 3×10 ( 3 sets of 10 ) Finish last set with a drop set to failure.
- Pull up and push up 3×10 ( 3 sets of 10 reps each ) Finish last set with a drop set to failure.
- Preacher curl 3×10 ( 3 sets of 10 reps ) Finish last set with a drop set to failure.
Core
- Half up / down sit ups 3×25 each ( 3 sets of 25 reps each)
- Dragonfly’s 3×10 (3 sets of 10 reps )
- Incline crunches 3×10 ( 3 sets of 10 reps)
- Shoulder Push ups 3×10 ( 3 sets of 10 reps)
- Russian twists medicine ball 3×25 (3 sets of 25 rotations on each side )
- Knees to elbows 3×15 ( 3 Sets of 15 reps )
- Superman’s 3×15 (3 Sets of 15 reps )
Olympic combo
- Seated rows 3×15
- Straight arm pull down 3×15 or wide grip pull ups
- Clean and press lt 3×10
- Dead-lift 4×5
- Power clean 4×2
Legs
- Lunges 4×10 each leg
- Hack squat 4×10 Finish last set with a drop set to failure.DB squat can be use here if needed.
- Leg press 4×5 Finish last set with a drop set to failure.
- Back squat 4×5 Finish last set with a drop set to failure.
- Sled push x4 25 yard sprint can be used if you don’t have a sled.
- BB lunge 10 reps Each leg… superset Push ups 10 and Pull ups 10 (Finish last set with a drop set to failure.)
Week 2
Chest
- Barbell bench: Warm up set 4 sets with reps that follow 8-6-2 then burn out drop by 10 lbs, 2 sets of failure.
- Dumbbell diamond chest press 3×8 (3 set of 8 reps) Finish last set with a drop set to failure.
- Neutral lat pull down 4×5 (4 sets of 5 reps) Finish last set with a drop set to failure. (sub in t-bar row if needed)
- Close grip bench 3×15 (3 sets of 15 reps) Finish last set with a drop set to failure.
- Wide grip lat pull downs 3×15 (3 sets of 15 reps ) Finish last set with a drop set to failure.
- Push ups superset pull ups 3×10 (3 sets of 10 each) Finish last set with a drop set to failure.
Arms
- Dumbbell curl and press 3×10 ( 3 sets of 10 each) Finish last set with a drop set to failure.
- Triceps Dumbbell arm extensions 3×15 (3 sets of 15) Finish last set with a drop set to failure.
- Triceps cable press or Dumbbell overhead Triceps extension 3×10 ( 3 sets of 10 reps) Finish last set with a drop set to failure.
- EZ Bar standing Curl 3×10 ( 3 sets of 10 ) Finish last set with a drop set to failure.
- Pull up and push up 3×10 ( 3 sets of 10 reps each ) Finish last set with a drop set to failure.
- Preacher curl 3×10 ( 3 sets of 10 reps ) Finish last set with a drop set to failure.
Core
- Half up / down sit ups 3×25 each ( 3 sets of 25 reps each) hold a plate to add some weight 25 lbs is likely enough this week.
- Dragonfly’s 3×10 (3 sets of 10 reps )
- Incline crunches 3×10 ( 3 sets of 10 reps)
- Russian twists medicine ball 3×25 (3 sets of 25 rotations on each side )
- Knees to elbows 3×15 ( 3 Sets of 15 reps )
- Superman’s 3×15 (3 Sets of 15 reps )
- Shoulder Push ups 3×10 ( 3 sets of 10 reps)
Olympic combo
- Seated rows 3×15 (Sub in suite case rows if needed. )
- Straight arm pull down 3×15 ( tri-extentions can be used as a sub here)
- Barbell (BB) hip thurster lt 3×10
- Clean and press lt 3×10
- Dead-lift 4×5
- Power clean 4×2
Legs
- Lunges 4×10 each leg
- Hack squat 4×10 Finish last set with a drop set to failure. DB squat can be use here if needed.
- Leg press 4×5 Finish last set with a drop set to failure.
- Back squat 4×5 Finish last set with a drop set to failure.
- Sled push x4 25 yard sprint can be used if you don’t have a sled.
- Barbell (BB) lunge 10 reps Each leg superset Push ups 10 and Pull ups 10 (Finish last set with a drop set to failure.)
Week 3
Chest
- Barbell bench: Warm up set then … 4 sets with reps that follow 4-4-4 then burn out drop by 10 lbs, 2 sets of failure.
- Dumbbell diamond chest press 3×8 (3 set of 8 reps) Finish last set with a drop set to failure. Increase weight from last week
- Neutral lat pull down 4×5 (4 sets of 5 reps) Finish last set with a drop set to failure. Increase weight from last week (sub in t-bar row if needed)
- Close grip bench 3×15 (3 sets of 15 reps) Finish last set with a drop set to failure.
- Wide grip lat pull downs 3×15 (3 sets of 15 reps ) Finish last set with a drop set to failure.
- Push ups superset pull ups 3×10 (3 sets of 10 each) Finish last set with a drop set to failure.
Arms
- Dumbbell curl and press 3×10 ( 3 sets of 10 each) Finish last set with a drop set to failure. Increase weight from last week
- Triceps Dumbbell arm extensions 3×15 (3 sets of 15) Finish last set with a drop set to failure.
- Triceps cable press or Dumbbell overhead Triceps extension 3×10 ( 3 sets of 10 reps) Finish last set with a drop set to failure.
- EZ Bar standing Curl 3×10 ( 3 sets of 10 ) Finish last set with a drop set to failure.
- Pull up and push up 3×10 ( 3 sets of 10 reps each ) Finish last set with a drop set to failure.
- Preacher curl 3×10 ( 3 sets of 10 reps ) Finish last set with a drop set to failure. Increase weight from last week
Core
- Half up / down sit ups 3×25 each ( 3 sets of 25 reps each) hold a plate to add some weight
- Dragonfly’s 3×15 (3 sets of 10 reps )
- Incline crunches 3×25 ( 3 sets of 25 reps)
- Russian twists medicine ball 3×25 (3 sets of 25 rotations on each side )
- Knees to elbows 3×15 ( 3 Sets of 15 reps )
- Superman’s 3×15 (3 Sets of 15 reps )
- Shoulder Push ups 3×10 ( 3 sets of 10 reps)
Olympic combo
- Seated rows 3×15 (Sub in suite case rows if needed. ) Increase weight from last week
- Straight arm pull down 3×15 ( tri-extentions can be used as a sub here)
- Barbell (BB) hip thurster lt 3×10 Increase weight from last week
- Clean and press lt 3×10
- Dead-lift 4×5 Increase weight from last week
- Power clean 4×2 Increase weight from last week
Legs
- Lunges 4×10 each leg
- Hack squat 4×10 Finish last set with a drop set to failure. DB squat can be use here if needed.
- Leg press 4×5 Finish last set with a drop set to failure.
- Back squat 4×5 Finish last set with a drop set to failure.
- Sled push x4 25 yard sprint can be used if you don’t have a sled.
- Barbell (BB) lunge 10 reps Each leg superset Push ups 10 and Pull ups 10 (Finish last set with a drop set to failure.)
Week 4
Chest
- Barbell bench: Warm up set then … 4 sets with reps that follow 10-8-4 then burn out drop by 10 lbs, 2 sets of failure.
- Dumbbell diamond chest press 3×8 (3 set of 8 reps) Finish last set with a drop set to failure. Increase weight from last week
- Neutral lat pull down 4×5 (4 sets of 5 reps) Finish last set with a drop set to failure. Increase weight from last week (sub in t-bar row if needed)
- Close grip bench 3×15 (3 sets of 15 reps) Finish last set with a drop set to failure.
- Wide grip lat pull downs 3×15 (3 sets of 15 reps ) Finish last set with a drop set to failure.
- Push ups superset pull ups 3×10 (3 sets of 10 each) Finish last set with a drop set to failure.
Arms
- Dumbbell curl and press 3×10 ( 3 sets of 10 each) Finish last set with a drop set to failure.
- Triceps Dumbbell arm extensions 3×15 (3 sets of 15) Finish last set with a drop set to failure. Increase weight from last week
- Triceps cable press or Dumbbell overhead Triceps extension 3×10 ( 3 sets of 10 reps) Finish last set with a drop set to failure.
- EZ Bar standing Curl 3×10 ( 3 sets of 10 ) Finish last set with a drop set to failure. Increase weight from last week
- Pull up and push up 3×10 ( 3 sets of 10 reps each ) Finish last set with a drop set to failure.
- Preacher curl 3×10 ( 3 sets of 10 reps ) Finish last set with a drop set to failure.
Core
- Half up / down sit ups 3×25 each ( 3 sets of 25 reps each) hold a plate to add some weight
- Dragonfly’s 3×10 (3 sets of 10 reps )
- Incline crunches 3×10 ( 3 sets of 10 reps) hold a plate to add some weight
- Russian twists medicine ball 3×25 (3 sets of 25 rotations on each side )
- Knees to elbows 3×15 ( 3 Sets of 15 reps )
- Superman’s 3×15 (3 Sets of 15 reps )
- Shoulder Push ups 3×10 ( 3 sets of 10 reps)
Olympic combo
- Seated rows 3×15 (Sub in suite case rows if needed. ) Increase weight from last week
- Straight arm pull down 3×15 ( tri-extentions can be used as a sub here)
- Barbell (BB) hip thurster lt 3×10 Increase weight from last week
- Clean and press lt 3×10
- Dead-lift 4×5 Increase weight from last week
- Power clean 4×2 Increase weight from last week
Legs
- Lunges 4×10 each leg
- Hack squat 4×10 Finish last set with a drop set to failure. DB squat can be use here if needed.
- Leg press 4×5 Finish last set with a drop set to failure.
- Back squat 4×5 Finish last set with a drop set to failure.
- Sled push x4 25 yard sprint can be used if you don’t have a sled.
- Barbell (BB) lunge 10 reps Each leg superset Push ups 10 and Pull ups 10 (Finish last set with a drop set to failure.)
Week 5
Switching it up this week Low rep high weight will become high rep low wt and vice versa. Drop weight and go up on the reps find a range that gets you to failure on the last set.
Chest
- Barbell bench: Warm up set then … 4 sets of 25 reps
- Dumbbell diamond chest press 3×25 (3 set of 25 reps) Finish last set to failure.
- Neutral lat pull down or T-Bar Rows 4×15 (4 sets of 15 reps) Finish last set to failure.
- Wide grip lat pull downs 4×5 (4 sets of 5 reps ) Finish last set to failure.
- Push ups superset pull ups 5×10 (5 sets of 10 each) Finish last set with a drop set to failure.
Arms
- Dumbbell curl and press 3×20 ( 3 sets of 20 each) Finish last to failure.
- Triceps Dumbbell arm extensions 3×20 (3 sets of ) Finish last set to failure.
- Triceps cable press or Dumbbell overhead Triceps extension 3×15 ( 3 sets of 15 reps) Finish last set to failure.
- E-Z Bar standing Curl 3×15 ( 3 sets of 15 ) Finish last set to failure.
- Pull up and push up weighted 3×10 ( 3 sets of 10 reps each ) Finish last set to failure.
- Preacher curl 3×15 or Barbell standing curl ( 3 sets of 15 reps ) Finish last set to failure.
Core
- Half up / down sit ups 3×50 each ( 3 sets of 50 reps each)
- Dragonfly’s 3×20 (3 sets of 20 reps )
- Incline crunches 3×25 ( 3 sets of 25 reps) Weighted
- Russian twists medicine ball 3×25 (3 sets of 25 rotations on each side ) Weighted
- Knees to elbows 3×15 ( 3 Sets of 15 reps )
- Superman’s 3×15 (3 Sets of 15 reps )
- Shoulder Push ups 3×10 ( 3 sets of 10 reps)
Olympic combo
- Seated rows 3×25 (Sub in suite case rows if needed. )
- Straight arm pull down or lateral raises 3×25
- Barbell (BB) hip thursters light 3×10
- Clean and press light 3×10
- Dead-lift 4×5
- Power clean 4×2
Legs
- Lunges 3×25 each leg
- Hack squat 5×5 Finish last set to failure.
- Leg press 4×15 Finish last set to failure.
- Back squat 3×15 Finish last set to failure.
- Wave Squats 3×25
- Barbell (BB) lunge 10 reps Each leg superset Push ups 10 and Pull ups 10 (Finish last set with a drop set to failure.)
Week 6
Increase wt on everything you can this week…
Chest
- Barbell bench: Warm up set then … 4 sets of 15 reps
- Dumbbell diamond chest press (3 set of 20 reps) Finish last set to failure.
- Neutral lat pull down or T-Bar Rows (4 sets of 15 reps) Finish last set to failure.
- Wide grip lat pull downs 4×5 (4 sets of 5 reps ) Finish last set to failure.
- Push ups superset pull ups 5×10 (5 sets of 10 each) Finish last set with a drop set to failure.
Arms
- Dumbbell curl and press ( 3 sets of 15 each) Finish last to failure.
- Triceps Dumbbell arm extensions (3 sets of 15 ) Finish last set to failure.
- Triceps cable press or Dumbbell overhead Triceps extension 3×20 ( 3 sets of 20 reps) Finish last set to failure.
- E-Z Bar standing Curl 3×15 ( 3 sets of 15 ) Finish last set to failure.
- Pull up and push up weighted 3×10 ( 3 sets of 10 reps each ) Finish last set to failure.
- Preacher curl 3×15 or Barbell standing curl ( 3 sets of 15 reps ) Finish last set to failure.
Core
- Half up / down sit ups 3×40 each ( 3 sets of 40 reps each) Weighted
- Dragonfly’s 3×20 (3 sets of 20 reps )
- Incline crunches 3×25 ( 3 sets of 25 reps) Weighted
- Russian twists medicine ball 3×25 (3 sets of 25 rotations on each side ) Weighted
- Knees to elbows 3×15 ( 3 Sets of 15 reps )
- Superman’s 3×15 (3 Sets of 15 reps )
- Shoulder Push ups 3×10 ( 3 sets of 10 reps)
Olympic combo
- Seated rows 3×25 (Sub in suite case rows if needed. )
- Straight arm pull down or lateral raises 3×25
- Barbell (BB) hip thursters light 3×10
- Clean and press light 3×10
- Dead-lift 4×5
- Power clean 4×2
Legs
- Dumbbell Lunges 3×25 each leg
- Hack squat 5×5 Finish last set to failure.
- Leg press 4×20 Finish last set to failure.
- Back squat 3×15 Finish last set to failure.
- Wave Squats 3×25
- Barbell (BB) lunge 10 reps Each leg superset Push ups 10 and Pull ups 10 (Finish last set with a drop set to failure.)
Week 7
Increase wt on everything you can this week…
Chest
- Barbell bench: Warm up set then … 4 sets of 10 reps
- Dumbbell diamond chest press (3 set of 15 reps) Finish last set to failure.
- Neutral lat pull down or T-Bar Rows (4 sets of 12 reps) Finish last set to failure.
- Wide grip lat pull downs 4×5 (4 sets of 5 reps ) Finish last set to failure.
- Push ups superset pull ups 5×10 (5 sets of 10 each) Finish last set with a drop set to failure.
Arms
- Dumbbell curl and press ( 3 sets of 10 each) Finish last to failure.
- Triceps Dumbbell arm extensions (3 sets of 10 ) Finish last set to failure.
- Triceps cable press or Dumbbell overhead Triceps extension 3×20 ( 3 sets of 20 reps) Finish last set to failure.
- E-Z Bar standing Curl 3×15 ( 3 sets of 15 ) Finish last set to failure.
- Pull up and push up weighted 3×10 ( 3 sets of 10 reps each ) Finish last set to failure.
- Preacher curl 3×15 or Barbell standing curl ( 3 sets of 15 reps ) Finish last set to failure.
Core
- Half up / down sit ups 3×30 each ( 3 sets of 30 reps each) Weighted
- Dragonfly’s 3×20 (3 sets of 20 reps )
- Incline crunches 3×25 ( 3 sets of 25 reps) Weighted
- Russian twists medicine ball 3×25 (3 sets of 25 rotations on each side ) Weighted
- Knees to elbows 3×15 ( 3 Sets of 15 reps )
- Superman’s 3×15 (3 Sets of 15 reps )
- Shoulder Push ups 3×10 ( 3 sets of 10 reps)
Olympic combo
- Seated rows 3×25 (Sub in suite case rows if needed. )
- Straight arm pull down or lateral raises 3×25
- Barbell (BB) hip thursters light 3×10
- Clean and press light 3×10
- Dead-lift 4×5
- Power clean 4×2
Legs
- Dumbbell Lunges 3×25 each leg
- Hack squat 5×5 Finish last set to failure.
- Leg press 4×20 Finish last set to failure.
- Back squat 3×12 Finish last set to failure.
- Wave Squats 3×25
- Barbell (BB) lunge 10 reps Each leg superset Push ups 10 and Pull ups 10 (Finish last set with a drop set to failure.)
Week 8
Increase wt on everything you can this week…
Chest
- Barbell bench: Warm up set then … 4 sets of 8 reps
- Dumbbell diamond chest press (3 set of 10 reps) Finish last set to failure.
- Neutral lat pull down or T-Bar Rows (4 sets of 8 reps) Finish last set to failure.
- Wide grip lat pull downs 4×5 (4 sets of 5 reps ) Finish last set to failure.
- Push ups superset pull ups 5×10 (5 sets of 10 each) Finish last set with a drop set to failure.
Arms
- Dumbbell curl and press ( 3 sets of 10 each) Finish last to failure.
- Triceps Dumbbell arm extensions (3 sets of 10 ) Finish last set to failure.
- Triceps cable press or Dumbbell overhead Triceps extension 3×20 ( 3 sets of 20 reps) Finish last set to failure.
- E-Z Bar standing Curl 3×15 ( 3 sets of 15 ) Finish last set to failure.
- Pull up and push up weighted 3×10 ( 3 sets of 10 reps each ) Finish last set to failure.
- Preacher curl 3×15 or Barbell standing curl ( 3 sets of 15 reps ) Finish last set to failure.
Core
- Half up / down sit ups 3×30 each ( 3 sets of 30 reps each) Weighted
- Dragonfly’s 3×20 (3 sets of 20 reps )
- Incline crunches 3×25 ( 3 sets of 25 reps) Weighted
- Russian twists medicine ball 3×25 (3 sets of 25 rotations on each side ) Weighted
- Knees to elbows 3×15 ( 3 Sets of 15 reps )
- Superman’s 3×15 (3 Sets of 15 reps )
- Shoulder Push ups 3×10 ( 3 sets of 10 reps)
Olympic combo
- Seated rows 3×25 (Sub in suite case rows if needed. )
- Straight arm pull down or lateral raises 3×25
- Barbell (BB) hip thursters light 3×10
- Clean and press light 3×10
- Dead-lift 4×5
- Power clean 4×2
Legs
- Dumbbell Lunges 3×25 each leg
- Hack squat 5×5 Finish last set to failure.
- Leg press 4×20 Finish last set to failure.
- Back squat 3×10 Finish last set to failure.
- Wave Squats 3×25
- Barbell (BB) lunge 10 reps Each leg superset Push ups 10 and Pull ups 10 (Finish last set with a drop set to failure.)
Week 9
Increase wt on everything you can this week…
Chest
- Barbell bench: Warm up set then … 4 sets of 6 reps
- Dumbbell diamond chest press (3 set of 10 reps) Finish last set to failure.
- Neutral lat pull down or T-Bar Rows (4 sets of 5 reps) Finish last set to failure.
- Wide grip lat pull downs 4×5 (4 sets of 5 reps ) Finish last set to failure.
- Push ups superset pull ups 5×10 (5 sets of 10 each) Finish last set with a drop set to failure.
Arms
- Dumbbell curl and press ( 3 sets of 10 each) Finish last to failure.
- Triceps Dumbbell arm extensions (3 sets of 10 ) Finish last set to failure.
- Triceps cable press or Dumbbell overhead Triceps extension 3×20 ( 3 sets of 20 reps) Finish last set to failure.
- E-Z Bar standing Curl 3×15 ( 3 sets of 15 ) Finish last set to failure.
- Pull up and push up weighted 3×10 ( 3 sets of 10 reps each ) Finish last set to failure.
- Preacher curl 3×15 or Barbell standing curl ( 3 sets of 15 reps ) Finish last set to failure.
Core
- Half up / down sit ups 3×30 each ( 3 sets of 30 reps each) Weighted
- Dragonfly’s 3×20 (3 sets of 20 reps )
- Incline crunches 3×25 ( 3 sets of 25 reps) Weighted
- Russian twists medicine ball 3×25 (3 sets of 25 rotations on each side ) Weighted
- Knees to elbows 3×15 ( 3 Sets of 15 reps )
- Superman’s 3×15 (3 Sets of 15 reps )
- Shoulder Push ups 3×10 ( 3 sets of 10 reps)
Olympic combo
- Seated rows 3×25 (Sub in suite case rows if needed. )
- Straight arm pull down or lateral raises 3×25
- Barbell (BB) hip thursters light 3×10
- Clean and press light 3×10
- Dead-lift 4×5
- Power clean 4×2
Legs
- Dumbbell Lunges 3×25 each leg
- Hack squat 5×5 Finish last set to failure.
- Leg press 4×20 Finish last set to failure.
- Back squat 3×8 Finish last set to failure.
- Wave Squats 3×25
- Barbell (BB) lunge 10 reps Each leg superset Push ups 10 and Pull ups 10 (Finish last set with a drop set to failure.)
Week 10
Sad but this is the last week of the program! feel free to jump back to the top and do it all over again… This week were going to see how far you have come and test for the Max lifts on everything. If you don’t have a spot for your max test then go for a 3 rep max and make sure to have safety racks there to help out.
Chest
- Bench MAX! get a warm up in one set of 10 light weight. Do a second set of four or five reps at medium weight. Go to your old max and and throw it up once. Increase the weight until you find your new max
- DB flys 3 sets of 25
- Push up 3 sets of 50
- Pull up 3 sets of 15
- T-bar Rows 3 sets of 20
Arms
- Dumbbell curl and press ( 3 sets of 10 each) Finish last to failure.
- Triceps Dumbbell arm extensions (3 sets of 10 ) Finish last set to failure.
- Triceps cable press or Dumbbell overhead Triceps extension 3×20 ( 3 sets of 20 reps) Finish last set to failure.
- E-Z Bar standing Curl 3×15 ( 3 sets of 15 ) Finish last set to failure.
- Pull up and push up weighted 3×10 ( 3 sets of 10 reps each ) Finish last set to failure.
- Preacher curl 3×15 or Barbell standing curl ( 3 sets of 15 reps ) Finish last set to failure.
Olympic
- Dead-lift Max! get a warm up in one set of 10 light weight. Do a second set of four or five reps at medium weight. Go to your old max and and throw it up once. Increase the weight until you find your new max
- Plank 30 seconds each side
- Russian twist weighted 3 sets of 25
- Crunches 3 set of 50
- reverse Crunches 3 sets of 15
Olympic
- Seated rows 3×25 (Sub in suite case rows if needed. )
- Straight arm pull down or lateral raises 3×25
- Clean and press light 3×10
- Power clean 4×2
Legs
- Squat Max! get a warm up in one set of 10 light weight. Do a second set of four or five reps at medium weight. Go to your old max and and throw it up once. Increase the weight until you find your new max
- Dumbbell Lunges 3×25 each leg
- Leg press 4×20 Finish last set to failure.
- Barbell (BB) lunge 10 reps Each leg superset Push ups 10 and Pull ups 10 (Finish last set with a drop set to failure.)