3-5 sets to find 3RM Deadlift then 3×3@90%
Pyramid 12 Front Squat
Pyramid 12 One arm Bench
Pyramid 12 One arm Row
3×12 Lateral Step-Ups
3×1:40 Hollow Holds
Front squat 5×6
Pec Fly 5×8
OHS 5×8
Lat pulldown 5×8
One leg hip bridge 3×8
Hyper extensions 3×10
Weighted tuck ups 3×15
Band pull aparts 3×15
Tempo deadlift 5×5 (5-0-5)
Press 5×6
BB Split Squat 5×6
Reverse Lunge 3×10
Russian Twists 3×20
Wrist curls 3×20
T2B 3xME
Back Squat 5×1
KB C+J 5×3
Lunges 3×12
Shrugs 3×12
Curls 3×12
Triceps 3×12
Hyper extensions 3×15
Weighted sit ups 3×15
Bench press 3×12
Lat Pulldown 3×12
Front Squat 3×12
Pendlay Row 3×12
Push ups 3xME
Pull-ups 3xME
Wtd Tuck-Ups 3×20
Hollow Superman 3×15
Back Squat 5×3
KB C+J 5×3
Lunges 3×12
Bicep Curls 3×12
Tricep Ext 3×12
Hyper Ext 3×12
Wtd Situp 3×12
Bench Press 5×5
Lat Pulldown 3×10
Front Squat 3×10
Pendlay Row 3×10
Push-ups 3xME
Pull-ups 3xME
Wtd Tuck-Ups 3×20
Hollow Superman 3×12
Happy Halloween!
Deadlift 3×5
KB Snatch 5×3
1 Arm DB Bench 3×10
1 Arm DB Row 3×10
Step-Ups 3×10
Calf Raises 3×10
Strict T2B 3×10
Banded GM 3×10
We have ankle and wrist weights for you to use on the tuck ups, but you could also just hold a plate and put a dumbbell between your feet. Go hard on these max effort gymnastics movements, they’re important.
Bench Press 3×5
Lat Pulldown 3×10
Front Squat 3×10
Pendlay Row 3×10
Push-ups 3xME
Pull-ups 3xME
Wtd Tuck-Ups 3×20
Hollow Superman 3×10
This cycle will end with some max testing, and most of the program will be light. This doesn’t mean you should take it easy. Remember that you can PR on your accessories, too!
Back Squat 3×5
KB C+J 5×3
Lunges 3×10
Shrugs 3×10
Bicep Curls 3×10
Tricep Ext 3×10
Hyper Ext 3×10
Wtd Situp 3×10