THE BUILD

WEEK 1
 EMBRACE THE SUCK
Week 1 - THE BUILD

Program Overview: This week is a 6-day training split.

FOCUS: German Volume Training (CHEST)

EXERCISE REPS SETS NOTES

Bench Press 10 10 *90 Second Rest In Between Sets - Use the same weight for all 10 sets.

Incline Fly 12-15 4 *Dumbbells or Cables.

Weighted 15-20 4
Dips

Floor Press 8-10 3 *Barbell or Dumbbell.

Rope Cable 12-15 4

Push Downs
Push Ups 15 10 *15 push ups, every minute on the minute, for 10 minutes = 150 pushups
Hanging Leg 15-20 4
Raises

1
 EMBRACE THE SUCK
Week 1 - THE BUILD

Program Overview: This week is a 6-day training split.

FOCUS: Lower Body

EXERCISE REPS SETS NOTES

Barbell 5 5 75% of 1 rep max
Squat

Hip 10 6 Barbell Weighted

Thrusters
Leg 12 1
Extension
Tri-Set TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during
the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times
8 1 for a total of 4 TRI-SETS.

AMRAP 1
Stiff Leg 10 5
Deadlifts
Barbell 15 4
Walking
Lunges SUPERSET: At the end of each barbell walking lunge set complete as many squats as possible
before completing superset.
Barbell AMRAP 4
Squats

2
 EMBRACE THE SUCK
Week 1 - THE BUILD

Program Overview: This week is a 6-day training split.

FOCUS: German Volume Training (BACK)

EXERCISE REPS SETS NOTES

Deadlift 10 10 *90 Second Rest In Between Sets - Use the same weight for all 10 sets.

Pull Ups AMRAP 4

Lat Pull 10-12 4 SUPERSET

Downs

One Arm 8-10 4

Dumbbell
Row

Low Cable 12-15 3

Row
Dumbbell 6-8 4
Curl SUPERSET - Use the same weight
Hammer Curl AMRAP 4

Hanging Leg 15-20 4

Raises

3
 EMBRACE THE SUCK
Week 1 - THE BUILD

Program Overview: This week is a 6-day training split.

FOCUS: Lower Body

EXERCISE REPS SETS NOTES

Leg 10-12 4
Extensions SUPERSET
Leg Curls 10-12 4
Goblet 10-12 4
Squats
Bulgarian 10 6 *10 reps each leg.
Split Squats

Calf Raises 15-20 4

Sissy Squats AMRAP 4

Overhead 15 4 *Walking lunges while holding 25 lb. or 45 lb. plate overhead.

Walking
Lunges

4
 EMBRACE THE SUCK
Week 1 - THE BUILD

Program Overview: This week is a 6-day training split.

FOCUS: Shoulders/Arms

EXERCISE REPS SETS NOTES

Overhead 8 4
Barbell
Press

Arnold Press 8 4
Dumbbell AMRAP 4 SUPERSET
Shoulder
Press

Side Lateral 15-20 3

Raises

Dumbbell 10-12 4
Shrugs SUPERSET
Facepulls 12-15 4

Straight 10-12 6
Barbell Curls

Close Grip 10-12 6

Bench Press

5
 EMBRACE THE SUCK
Week 1 - THE BUILD

Program Overview: This week is a 6-day training split.

FOCUS: German Volume Training (SQUAT)

EXERCISE REPS SETS NOTES

Barbell 10 10 *90 Second Rest In Between Sets - Use the same weight for all 10 sets.
Squat

Leg 12 1
Extension
Tri-Set TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during
the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times
8 1 for a total of 4 TRI-SETS.
AMRAP 1

Leg Curls 12-15 4

Sissy Squats AMRAP 4

Calf Raise 15-20 6

Hanging Leg 15-20 4

Raises