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Pointers

*Try to finish the workout in about 45 minutes, excluding your warm up and abs
*On the Max Effort exercise, your 7th set should be your heaviest attempt
*On Dynamic days velocity of the barbell is important, if it feels too slow/heavy, remove weight but
keep the band tension the same

Week 1 - Day 1 - Max Effort


Main:  4 inch deficit deadlift conventional 1 RM 
Accessories: 
1.    Inverse curl  4 x 10
2.    Suspended camberd bar good morning neutral stance 4 x 8
3.    Reverse hyper 3 x 20 (attempt a pause on at the top)
4.    Banded leg curls 4 x 50 
5.    Side bends with dumbbell 3 x 8

Week 1 - Day 2 - Dynamic Effort


Main:   
Bow bar box squat, sumo stance (slightly below parallel) 12 x 2 50% barweight 25% band tension
4 inch deficit deadlift conventional 5 x 5 55% barweight 

Accessories: 
1.    SSB good mornings neutral stance 3 x 15
2.    Standing leg curls 4 x 10
3.    Reverse hypers glute emphasis 3 x 12 (attempt a pause on at the top)
4.    Kettlebell shrugs 3 x 15
5.    Cable crunch 4 x 20

Week 2 - Day 1 - Max Effort


Main:  1 inch deficit deadlift sumo 1 RM
Accessories: 
1.    2 inch deficit deadlift sumo 3 x 5 
2.    Reverse hyper 3 x 20 (attempt a pause on at the top) 
3.    Seated leg curls 4 x 12
4.    Banded back extension on 45 degree hyper 3 x 10 pause on top
5.    45 degree hyper hold with med ball above chest, arms extended 3 x 1 min

Week 2 - Day 2 - Dynamic Effort


Main:   
Bow bar box squat, sumo stance (slightly below parallel) 12 x 2 55% barweight 25% band tension
4 inch deficit deadlift conventional 5 x 5 60% barweight 

Accessories: 
1.    GHD 5 x 8
2.    Reverse hyper 4 x 30
3.    Banded leg curls 4 x 50

Week 3 - Day 1 - Max Effort


Main:  2 inch deficit deadlift conventional + mini bands 1 RM
Accessories: 
1.    2 inch deficit deadlift conventional + mini bands 3 x 6 move hands outward each set (move
outward finger width) 
2.    Reverse hypers bent pendulum 4 x 6 
3.    Standing leg curls 3 ascending sets 8, 10, 12
4.    Green band goodmornings 3 x 15 
5.    Leg raises 3 x 20

Week 3 - Day 2 - Dynamic Effort


Main: 
Bow bar box squat, sumo stance (slightly below parallel) 10 x 2 60% barweight 25% band tension
 4 inch deficit deadlift conventional 5 x 5 65% barweight 
Accessories: 
1.    Inverse curl 4 x 12
2.    Goodmornings wide stance 4 x 10 
3.    Seated banded leg curls 4 x 50

Week 4 - Day 1 - Max Effort


Main:  Isometric sumo deadlift, floor to pin 1 5 sec. hold againdt pin 3 x max strain
Accessories: 
1.    4 inch deficit conventional deadlifts 3 x 6 reps reset reps
2.    Back extensions with dumbbell hold at your chest4 x 10
3.    Leg curl in Reverse hyper with strap 5 x 12
4.    Reverse hypers 4 x 20 (glute emphasis)
5.    Kettlebell side bends 3 x 10

Week 4 - Day 2 - Dynamic Effort


Main:   
Straight bar box squat, sumo stance (slightly below parallel) 12 x 2 50% barweight 25% band tension
3 inch deficit deadlift sumo  5 x 4 60% barweight 

Accessories: 
1.    Back extension with snatch grip barbell 5 x 10
2.    GHD 4 x 10
3.    Reverse hypers 5 x 30 
4.    Lying band curls 3 x 50
5.    Leg raises 3 x 15 -ss- cable crunch 3 x 20

Week 5 - Day 1 - Max Effort


Main:  2 inch deficit deadlift sumo +  mini bands 1 RM
Accessories: 
1.    1 inch deficit deadlift sumo 2 x 6  
2.    1 inch deficit deadlift coventional  2 x 6
3.    SSB goodmornings elevated toes 5 x 10
4.    Bent pendulum reverse hyper 4 x 8 (glute emphasis)

Week 5 - Day 2 - Dynamic Effort


Main: 
Straight bar box squat, sumo stance (slightly below parallel) 12 x 2 55% barweight 25% band tension
 3 inch deficit deadlift sumo  5 x 4 65% barweight

Accessories: 
1.    Back extension with heavy med ball 5 x 10
2.    Reverse hypers 4 x 25
3.    Lying band curls 4 x 50
4.    Side bends on 45 degree hyper with dumbbell 4 x 15

Week 6 - Day 1 - Max Effort


Main:  10 inch box squat conventional stance 1 RM
Accessories: 
1.   Cambered bar goor morning 3 x 5 
2.   Inverse curl 4 x 6
3.   Reverse hyper 4 x 30
4.   Pallof press with band 3 x 8 per side

Week 6 - Day 2 - Dynamic Effort


Main:   
Straight bar box squat, sumo stance (slightly below parallel) 10 x 2 60% barweight 25% band tension
4 inch deficit deadlift sumo  5 x 4 70% barweight 

Accessories: 
1.    GHD 4 x 10
2.    Standing leg curl 3 x 15
3.    Bent pendulum reverse hyper 4 x 6 
4.    Snatch grip barbell shrugs 4 x 12
5.    Cable crunch with one leg forward, bent opposite elbow to forward knee 4 x 20

Week 7 - Day 1 - Max Effort


Main:  4 inch deficit deadlift conventional 1 RM (Retest of week 1)
Accessories: 
1.    2 inch deficit deadlift conventional 3 x 5 reset reps
2.    Back extension with barbell, snatch grip 4 x 12 pause at the top 
3.    Banded good mornings 3 x 50 
4.    Seated band curl 5 x 20
5.    45 degree hyper hold with dumbbell above chest, arms extended 3 x 1 min

Week 7 - Day 2 - Dynamic Effort


Main:   
Safety squat bar box squat, sumo stance (slightly below parallel) 12 x 2 50% barweight 25% band
tension
Conventional deadlift 5 x 3 65% barweight 

Accessories: 
1.    SSB good mornings neutral stance 4 x 12
2.    GHD 3 x 8
3.    Banded leg curls 4 x 50 
4.    Dumbbell shrugs 4 x 15

Week 8 - Day 1 - Max Effort


Main:  4 inch deficit deadlift sumo 1 RM
Accessories: 
1.    Chair deadlifts 4 x 3
2.    Inverse curls 4 x 5
3.    Reverse hyper 4 x 30 (glute emphasis)
4.    Cable side bends 4 x 10

Week 8 - Day 2 - Dynamic Effort


Main:   
Safety squat bar box squat, sumo stance (slightly below parallel) 12 x 2 55% barweight 25% band
tension
Conventional deadlift 5 x 3 70% barweight  

Accessories: 
1.    Inverse curl 5 x 10
2.    Bent pendulum reverse hyper 4 x 10  
3.    Back extension with dumbbell in one arm 4 x 12
4.    Banded leg curls seated 5 x 40
5.    Leg raises 4 x 20 

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