Powerlifting

transylvania Barbell: 9 week powerlifting & satanic strength boosting program

Enter: the nine week & ninth cirle of helL, transylvania barbell program. This powerlifting, hypertrophy inducing, & undead strength boosting program developed by death comes lifting’s very own strength coach, the magus of muscle, bishop of barbells, the backwoods bezerker himself; roger bailey… is not for beginners, the faint of heart, or the non-blood drinkers.

TERMINOLOGY & exercise selection used within the scripture of this program are that of which more experienced lifters will recognize; for the rest of you children of the night here’s a quick review…

Rpe = Rating of perceived exertion, based on a scale from 1-10, that is using your undead telepathic abilities to rate how hard you worked on a particular exercise. so, if the program prescribes an rpe of 7, you chose a weight that you believe would challenge you at a 7 out of 10. make sense? good.

Rm & percentages = based on your 1 rep max on a particular movement. If you are unaware of this or don’t wan’t to take your best guess, we recommend taking a week before you start this program to test your 1 rep maxes for the squat, bench press, ad deadlift. Once you have your numbers you will then be able to make an accurate decision regarding the weight used for the program, and calculate all percentages based on that.

This is 9 weeks in transylvanian forests of pain, weights, and of course, blood. keep your barbell close, as it is your light that guides you through this darkness and liftcraft; and your strength gains are the only way you’re making it out alive… The transylvanian hunger to lift is real, and with the gains harnessed from this program, may you reign in eternal glory amongst the lifting dead. and if you don’t leave stronger… you won’t leave at all!!!

WEEK 1

Monday

Pause Bench Press: 4x6 (60% of your one rep max)

Incline Close grip Bench press: 3x8, 4th set AMRAP

DumBbell fly:  4x12

Skullcrusher Superset with shoulder band pull-aparts: 4x12

Weighted Sit-ups: 3x12

Tuesday

Barbell back Squat: 4x5 ( 70% of 1rm)

Pause barbell back Squat: 3x10 (50%)

Deficit Single Leg Deadlifts w/ 3 sec Eccentric: 2x6 (RPE of 8), 3rd set  6 (RPE 7)

Leg curls: 3x15 superset with leg extensions: 3x12

Ab wheel 3x12

Thursday

Pause wide grip bench press: 2x8 ( 55%), 2x6 (65%)

Close-Grip floor press: 3x6

Dumbbell Incline Press: 12,10,8, 20lbs AMRAP

DB side raises: 4x10 superset with DB bent over rear delt fly: 4x12

Friday  

Opp stance deadlift: 4x6 (65%)

Sumo stance deadlift w/ pause at the knee: 3x5 (55%)

Good mournings: 4x12

Barbell rows: 4x8

Leg raises: 3x12 superset with Db hammer curls: 2x12, 1x10

Sunday

Front squat: 3x5 (RPE 7)

Lat pulldowns: 12,10,8,8

Db rows: 3x10 (each arm)

Db bicep curls :15,12,12 superset with rope face pulls: 3x12

Weighted decline bench sit ups: 3x12

WEEK 2

Monday

Pause Bench Press: 4x6 (65%)

Wide- grip Larsen (feet elevated) barbell bench press: 4x6

Close Grip bench press: 4x12

DB lateral raises: 4x12 superset with rope tricep pushdowns: 4x15

kneeling rope cable crunch: 3x12

Tuesday

Squat: 3x4 (70%) 1x4 ( 75%)

Front squat: 4x8

Lying Hamstring curl machine: 4x12

seated Leg curl machine (Or good mornings): 3x15 superset with leg raises: 3x15

Thursday

Close grip pause bench press: 10 x3 (60% - 45 sec. rest between sets)

Spoto press (bench press, stopping 2 inches above chest): 4x8 (Rpe of 8)

Db pause bench press: 4x8

Db lateral raises: 4x10 superset with db rear delt fly: 4x12

Dips : 3x AMRAP superset with DB front raises: 3x10

Friday

Opp stance deadlift: 10x2 (70%)

Deficit SingLe leg DeadLift: 4x8

BarBell rows: 4x12

Kettlebell SLDL: 3x12 superset with planks: 3x60seconds

DB hammer curls: 4x12 superset with back extensions: 4x20

Sunday

Front squat: 5x5 (RPE of 7)

Front squat: (lower previous weight by 10%) 3x10

Lat pulldowns: 4x10

DB Shrugs: 3x12 superset with face pulls: 3x12

giant set: 3x12: Ab wheel, db curls, Db rear delt fly

WEEK 3

Monday

Pause bench press: 3x5 (70%), 1x5 (75%)

Close Grip bench press: 5x4

Weighted dips or slow eccentric dips: 4x12

Db lateral raises: 4x10 superset with Db rear delt fly: 4x12

Tricep pushdowns: 3x15 superset with face pulls: 3x15

Tuesday

Squat: 3x3 (75%), 1x3 (80%)

Squat: 4x10 ( 55%)

Wide stance good mourning: 4x12

DB SLDL: 3x10

Ab Whee:l 3x12

Thursday

Pause wide-grip bench Press: 2x6 (65%), 2x4 (75%)

Close-grip spoto press: 4x4

Dips :4x15

Db lateral raises: 4x10 superset with Db rear delt fly: 4x12

Tricep straight bar pushdowns: 3x15 superset with Face pulls: 3x15

Friday

Opp. stance deadlift: 4x4 ( 75%)

Sumo deadlift: 10x2 (55%), 45 sec rest in between sets

single leg deadlift: 4x6

Barbell rows: 5x8

Leg raises: 3x12 superset with Db hammer curls: 3 x12

Sunday

Front squat: 4x4 ( RPE of 8)

Front squat: 4x6 (RPE of 7)

DB Incline rows: 1x12, 3x8

Pull ups: 4 x AMRAP superset with DB shrugs: 4x 12

Weighted sit ups: 3x12

WEEK 4

Monday

Pause Bench: 3x5 ( 75%), 1x6 (72.5%)

Close-grip 2 sec pause bench press: 4x4 (65%)

DB seated Overhead press: 4x12

Db lateral raises: 4x10 superset with db tricep overhead extensions: 4x15

Weighted crunches: 4x12

Tuesday

Squat: 3x5 (RPE 8)

Pause squat: 3x2 (70%)

Back extensions: 4x12

Lying hamstring curl: 3x15 superset planks: 3x 60sec.

Thursday

Wide-grip 3 sec pause bench Press: 4x4 (Rpe 8)

Close-gripG 2 board press: 4x4 (80%)

DB bench press: 50 reps with 30lb db’s (as fast as possible)

Db lateral raises: 4x10 superset with Db rear delt fly: 4x10

Dips: 3x Amrap superset with db front raises: 3x10

Friday

Opp stance deadlift: 3x2 (80%)

Sumo block (or rack) pulls: 3x4 (80%)

Deficit SLDL: 8,6,4,4

Lying hamstring curls: 3x12 superset with weighted sit-ups: 3x12

Db hammer curls 4x12, superset with back ext: 4x20

Sunday

Front squats: 5x4 (RPE 7)

sumo deadlift: 12,10,8

BarBell rows: 4x8, superset with leg raises: 4x12

Leg extensions superset with leg curls: 3x12

WEEK 5

Monday

Pause bench press: 2x2 (85%), 1x2 (90%)

Close-grip pause bench Press: 4x3 (80%)

Barbell military press: 3x6

Ab wheel: 3x15, Db tricep extension: 3x10, db lateral raises 3x10 - giant set

Tuesday

Squat: 1x 70% 80% & 90%

Front squat: 3x4 (RPE 8)

romanian (transylvanian) deadlifts: 4x15

Ab wheel: 4x15

Thursday

Pause Bench press: 2x3 (80%), 2x2 at (90%)

Floor press: 4x3 ( RPE 9)

DB incline press: 4x12

Db rear delts: 3x15 superset with db hammer curls: 3x12

Db lateral raises: 3x12 superset with skull crushers: 3x15

Friday

deadlift: 3x2 (rpe 9)

sumo block pulls: 3x3 (rpe 8)

Deficit single leg deadlifts: 5x rpe 9, 5x rpe 10 (max), 2x3 (rpe 9)

t bar bows: 4x8 superset with weighted planks: 4x60 sec

WEEK 6

Monday 

Pause bench press: 1x Rpe 7, 1x RPE 8, 1x RPE 9

Close-grip bench: 3x2 (rpe 8)

Db flyes: 3x12

Pull ups: max reps x 3 sets superset with Db tricep ext: 3x15

Ab wheel: 4x12

Tuesday 

Pause squat: work up to 3 rep max

Squats: 3x3 (75% )

SLDL: 2x12

Weighted sit ups: 2x12

Thursday 

Pause bench press: 3x2 (Rpe 8)

Close-grip spoto press: 3x3 (rpe 7)

Close-Grip Larsen press: 3x6

Dips: 3x10 superset BarBell curls: 3x10

Db lateral raise: 3x10 superset with. db rear delts fly: 3x10

Friday 

4in Block pulls: 2Xrpe 9, 2Xrpe 10

SLDL: 3X3 (RPE 8)

Sumo speed pulls: 6x1 with 40% , 20 second rest between sets

Db rows: 3x10 superset with weighted: sit ups 3x10

WEEK 7

Monday

 Pause bench press: 4x3 (Rpe 9)

Close-grip bench: 2x3 (rpe 8), 2x3 (rpe 9) 

Giant set 3x12:

Db ohp, Ab wheel, Db tricep ext, Db side raises

Tuesday

Squat: 4x4 (rpe 9)

Pause squat: 3x3 (rpe 9)

Leg press: 3x8

Leg curls: 3x10 superset with ab wheel: 3x10

Thursday

Pause bench press: 2x3 (rpe 8), 2x2 (rpe 9)

Wide grip bench press: 4x4 (rpe 8)

Barbell incline press: 3x6

Db rear delt fly: 3x15 superset with db hammer curls: 3x12

Db lateral raise: 3x12 superset with skull crushers: 3x10

Friday 

Comp stance deadlift: work up to heavy double (set of 2)

Front squats: 3x8

Deficit SLDL: 3x5 (Rpe 8)

T-bar rows : 4x8 superset with weighted plank: 4x 60secs

WEEK 8

Monday

Bench press: 2x1 (RPE 9), 1X1 (RPe 10) (max)

Pause close-grip: 3x3 (rpe 9)

Incline db fly: 3x10

Face pulls: 3x10

Pushups: 3X amrap

Tuesday

Squat: 1X rep 9, 1X RPE10

PAUSE SQUAT: 3X3 (RPE 9)

DEFICT SLDL: 4X8

WEIGHTED SITUPS: 4X10

THURSDAY

WIDE GRIP BENCH press: 4X4 (RPE 8)

FLOOR PRESS: 3X6 (RPE 7)

DB INCLINE PRESS: 3X12

TRICEP PUSHDOWN: 3X12 SUPERSET with HAMMER CURLS: 3X12

DB lateral RAISES: 3X12 SUPERSET with REAR DELT fly: 3X12

Friday 

Deficit deadlift: 3x1 (rpe 8)

Comp stance speed pulls: 6x3 (60%)

Sumo deadlift: 3x5

Cable rows: 3x8 superset with leg raises: 3x12

WEEK 9

TEST WEEK

This week will be your test of true undead strength. Please take the time to properly warm up your corpses, via the warm-up guide or whatever extracurricular blood drinking activity you choose, and please take the time working up to a 1 rep max. May the devil be with you. 

MONDAY

PAUSE BENCH press: 1 rep max

2 BOARD PRESS: 3 rep max

DUMBBELL BENCH press: 2X10

CABLE FLYES: 2X12

TRICEP PUSHDOWN: 2X15

FACE PULLS: 2X10 SUPERSET with DB lateral RAISES: 2X10

Thursday

SQUAT: 1 rep max

PAUSE SQUAT: 2 rep max

HACK SQUAT: 2X10

LyING HAMSTRING CURLS: 2X12

AB WHEEL: 2X12

SATURDAY

COMP STANCE deadlift: 1 rep max

OPPOSITE STANCE deadlift: 2X2 (RPE 10)

PULL UP: 2X8

LEG CURLS: 2X10

PLANKS: 2X60SEC.

Conditioning

Evil Shred 6 Week Summer Workout Program

so you want that body you could never summon the guts to dig up before? well… look no further than the evil shred!! aka: Death comes lifting’s summer conditioning program consisting of 6 workouts a week, for 6 weeks, and expecting many 6 packs. and demonic spirits suddenly never looked or felt so sexy & dangerous.

warning: once you have initiated fat loss necronomicon spell it is impossible to reverse the effects!! this is a more advanced program… so if you are new to lifting proceed with caution, adjust the intensity to your capabilities, or just try our beginner program available free right here first!! you’ve been warned. groovy.

Phase I will be weeks 1-3, in which we will be using more of a traditional strength and conditioning approach, utilizing a lower/upper/cardio split. if you survive, phase II weeks 4-6 will be a little more advanced… 3 total body iron worshipping sessions per week interspersed with a different cardio technique each day in between, and more than enough metabolic conditioning and/or zombie killing tactics. expect to be puking at straight up exorcism levels. All workouts will combine principles of cross training, powerlifting, heavy metal, conditioning, cardio, yoga, 80’s horror films, and hypertrophy. we have weaponized these principles in order for you freaks to attain your shredded summer body.. or, I suppose waiting to just die is the easiest way to drop the fat. the decomposition rate is pretty high theses days... so I hear.

PHASE 1

week I

day I: lower body strength & Core

Back squat: take your time warming up & working up to an estimated 1 rep max. (Example sets: 15,10,8,5,3,2,1,1)

conditioning circuit x 4

-single leg kettlebell deadlifts: 10 reps/leg

- Kettlebell split squat: 10 reps/leg

-kettlebell front rack walking lunges: 10 reps/leg

leg press PYRAMID: set 1: 20 reps, set 2: 15 reps, set 3: 10 reps, set 4: 5 reps, set 5: 5 reps, set 6: 10 reps, set 7: 15 reps, set 8: 20 reps (increasing weights sets 1-5, decreasing sets 6-8)

incline treadmill walk: sustain good pace at highest incline for 15 minutes

day II: upper body

bench press: find your approximate 1 rep max in 5-8 sets (same as the back squat yesterday)

conditioning circuit x4

-pull ups: as many as possible

-Pushups: as many as possible

-renegade row: light weight, consistent pace for 1 minute

cable crossover superset with face pulls: 3x15

dips: 4 sets to failure

burpees: 5x10

day III: steady state cardio & isometrics

your choice of jogging, biking, rowing, swimming, etc.. for 45 minutes to an hour

hold a plank for as long as possible when finished

stretch / yoga

day IV: lower body power & abs

-deadlift: 6x3 (use a lighter weight, perform reps as fast/explosive as possible, rest 1-2 min between sets)

superset x 4

-8 box squats

-10/leg ply0 (jumping) lunges

superset x 3

-15 goblet squats

-15/side cable wood chop

superset x 2

-25 leg extension

-25 lying leg curl

tabata sit-ups:

work 20 seconds, rest 10 seconds, x8

Day V: upper body power & conditioning

-standing overhead barbell press: 6x3 (same principle as yesterday)

superset x 7

-wide-grip lat pulldown pyramid: 1x20, 1x15, 1x10, 1x5, 1x10, 1x15, 1x20

-dumbbell punches (or shadow boxing): 30 seconds

conditioning circuit x 3

-kettlebell swing: 20

-barbell row: 20

-standing side lateral raises: 20

bike or row: 10 minutes

day VI: HIIT CARDIO

-sprints: 2 min walk, 30 second all out sprint, x6

day VII: rest & recovery

chill. stretch. yoga. Black Sabbath. read. hydrate. amen.

week II

day I: lower body strength & core

-deadlfit: find an approximate max deadlift in 6-8 sets.. take your time warming up!!

-hack squat PYRAMID: set 1: 20 reps, set 2: 15 reps, set 3: 10 reps, set 4: 5 reps, set 5: 5 reps, set 6: 10 reps, set 7: 15 reps, set 8: 20 reps (increasing weights sets 1-5, decreasing sets 6-8)

conditioning circuit x4

-weighted step ups (holding dumbbells, on box or bench) : 10/leg

-ghd or back extension: 15

-goblet squat: 10

superset x 3

-Decline bench sit ups: 20

-burpees: 20

day II: Upper body strength & conditioning, cardio

-standing overhead barbell press: work up to an approximate 1 rep max… be careful on these, do not loose form trying to go to heavy, use a weight you could definitely get one, maybe two.. but stick to just one.

-inverted row pyramid: set a smith machine bar at about neck level, use that height to perform as many inverted rows as possible. move it down a peg and continue as such until it is so low that you are parallel to the floor, then work back up. there will be blood.

conditioning circuit x 3

-single arm dumbbell rows: 10/arm

-incline dumbbell fly: 12

-single arm lateral raises: 10/arm

-skull crushers w/ leg raise : 12

-treadmill slight incline jog: 15 minutes

day III: HIIT CARDIO

-row 500 m (as fast as possible)

rest 2 minute, repeat x 7

-STRETCH/YOGA

day IV: lower body power & isometrics

-back squat : 6x3 (lighten weight, as fast/explosive as possible)

conditioning circuit x4

-barbell lateral squats (big step to left, squat, return to center, big step to right, squat, return to center.. that is one rep): 10

-good mornings (use same bar/weight from lateral squats): 15

-box jumps or jump squats: 20

isometric superset x3

-hollow hold: 45 seconds

-Wall sits: 45 seconds

bike 10 minutes

day V: upper body power & hypertrophy

-bench press: 6x3 (light, explosive)

conditioning circuit x 3

-pushups: as many as possible

-close grip pull ups: as many as possible

-dumbbell iron crosses: 15

power superset x3

-barbell cleans: 6

-med ball slams: 6

hypertrophy circuit x3

-ez bar bicep curls: 15

-tricep overhead rope extensions: 15

-flat bench dumbbell fly: 15

day VI: cardio

20 minute max distance row

20 minute walk/cool-down

day VII: Rest & Recovery

bring the thunder.. do not get lost in the storm.

week III

day I: lower body strength & conditioning

-Front squat: find approximated 1 rep max in 6-8 sets

superset x 3

-single leg high position leg press: 12/leg

-dumbbell stiff legged deadlifts: 12

superset x3

-med ball overhead walking lunges: 1 minute

- hanging leg raises: as many as possible

bike intervals

-1 min steady, 1 min max effort x10

day II: upper body strength & conditioning

- incline barbell bench press: work up to approximate 1 rep max

conditioning circuit x4

-alternating arm bent over dumbbell rows: 10/arm

-alternating arm kettlebell clean & press: 10/arm

-Alternating arm push ups on med ball: 10/arm

superset x3

-hammer strength chest press machine: 15

-close grip lat pulldown: 15

conditioning circuit x 3

15 burpees

1 minute dumbbell punches

1 minute jumping jacks w dumbbells

day III: steady state cardio & core

jog/run/bike/swim for 45 minutes.

test your max plank at the end.

stretch.

day IV: lower body power

-Romanian deadlift: 6x3 as explosive as possible, low weight, low rest.

superset x5

-back squats: 5

-box jumps: 5

conditioning circuit x4

-jump rope: 1 minute

-calf raises: 25

-cable rope crunches: 25

-rope squats w/ face pull: 25

high incline treadmill walk: 20 minutes

day V: Upper body power & isometrics

-Pull ups: 6x3 (as fast as possible)

-push press: 5x5 (lighter weight, go fast, rest 1 min)

superset x4

-med ball chest throw against wall: 8

-pull up bar flexed hang at the top: max

arms & isometrics circuit x4

-reverse barbell curl: 20

-dumbbell overhead tricep extension:20

-side plank: max

-dumbbell curl to press:10

-other side plank: max

bike: 20 minutes

day VI: hiit cardio

weighted vest sprints: 30 seconds max effort, 2 minutes rest x8

-stretch!!

day VII: rest & recovery

do some yoga. meal prep for the week. buy vegetables and shit. drink water and blood.

Well.. there ya have it. it may have gotten a bit messy towards the end. that’s a good thing… just prepare yourself for what’s to come. IF you find that you are not recovering as well as you ought to be, make sure your nutrition is dialed in tighter than a coffin lid.. read this here and/or email us with any questions!! phase II awaits you…

PHASE 2

WEEK IV

DAY I: TOTAL BODY STRENGTH & CONDITIONING

-DEADLIFT: 3X3

-BURPEES: 100 IN AS FEW SETS AS POSSIBLE

-INCLINE DUMBBELL PRESS: PYRAMID - 1X20, 1X15, 1X10, 1X5, 1X10, 1X15, 1X20

BODYWEIGHT CIRCUIT X4

-STANDING TWISTS: 50 AS FAST AS POSSIBLE

-PUSHUPS: 25

-WALL WALKS: 5

-PULL UPS: 10

-BURPEES: 50 IN AS FEW SETS AS POSSIBLE

DAY II: CARDIO - MEDIUM INTENSITY INTERVALS

-CARDIO OF YOUR CHOICE: 2 MIN STEADY, 2 MIN FAST (75% EFFORT) X10

STRETCH/YOGA/RECOVERY

DAY III: FUNCTIONAL STRENGTH & CONDITIONING

-OVERHEAD SQUAT: 4X4 (WARM UP, TAKE YOUR TIME, FOCUS ON FORM, WEIGHT SHOULD NOT BE TOO HEAVY.. KEEP IT TIGHT & CONTROLLED)

CONDITIOING CIRCUIT:

-TURKISH GET UPS: 6/SIDE

-HEAVY KETTLEBELL SWINGS: 6

-HEAVY KETTLEBELL SINGLE ARM ROWS: 6/SIDE

SUPERSET:

-REVERSE WALKING LUNGES W/ MED BALL TWIST: 10/LEG

-WEIGHTED DECLINE BENCH SIT UPS: AS MANY AS POSSIBLE

BATTLE ROPES: 5X30 SECONDS MAX EFFORT

DAY IV: CARDIO - STEADY STATE SUFFERING

1 HOUR HIKE/JOG/OR BIKE AT A NICE PACE.

ADD A WEIGHT VEST/BACKPACK IF YOU’RE A TRUE GANGSTER.

LISTEN TO A NEW ALBUM OR DIVE INTO THE DEPTHS OF THE DEATH COMES LIFTING PLAYLISTS.

DAY V: TOTALY BODY HYPERTROPHY, CONDITIONING, & CORE

SUPERSET X5

-SINGLE ARM DUMBBELL CHEST PRESS: 10/ARM X 5

-DRAGON FLAG (ON BENCH): 10

SUPERSET X4

-KETTLEBELL PUSH PRESS: 20

-SEATED CABLE ROW: 20

SUPERSET X3

-NEGATIVE PULL UP: AS MANY AS POSSIBLE

-MED BALL SIDE THROW (AGAINST WALL): 12/SIDE

SUPERSET X2

-GHD: AS MANY AS POSSIBLE AT CONTROLLED TEMPO

-MED BALL OVERHEAD ABMAT SIT UP: AS MANY AS POSSIBLE

SUPERSET X1

-BARBELL CURLS: AS MANY AS POSSIBLE

-TRICEP DIPS: AS MANY AS POSSIBLE

DAY VI: CARDIO - HIIT INTERVALS

ASSAULT BIKE: 30 SECONDS MAX EFFORT, REST 2 MINUTES, X6

STRETCH/YOGA/PUKE/RECOVERY

DAY VII: REST & CONQUER YOUR NUTRITION

do it.

WEEK V

DAY I: TOTAL BODY STRENGTH & CONDITIONING CIRCUITS

CIRCUIT 1 x3

-POWER CLEAN: 5

-BOX STEP UP: 25 /leg

-PULL UP: 5 (add weight if necessary)

-KETTLEBELL SWING: 50

CIRCUIT 2 x3

-BACK SQUAT: 5

-JUMP ROPE: 1 minute

-SINGLE ARM DUMBBELL PRESS: 5/arm

-LOW TO HIGH CABLE WOOD CHOP: 25/side

CIRCUIT 3 x3

-BENT OVER BARBELL ROW: 5

-PLYO PUSH UPS: 25

-MED BALL SLAMS: 5 (heavy and fast as possible)

-PLANK: 1 minute

finishing burpee circuit x3

10 burpees w alternating leg kick at top

10 side to side burpees (in plank position jump to left, jump to right, then back to center for a traditional burpee)

10 burpees w/ tuck jump at top

10 mountain climber burpees

DAY II: CARDIO - MEDIUM INTENSITY INTERVALS

-Row 3 minutes

-stretch hamstrings 1 minute

-row 3 minutes

-childs pose 1 minute

-row 3 minutes

-hip flexor stretch 1 minute

-row 3 minutes

-upward dog 1 minute

-row 3 minutes

-jog 5-10 minutes

day III: total body power supersets

Superset 1 x3

-front squat: 6

box jumps: 12

superest 2 x3

-bench press: 6

-chest ball med ball throws against wall: 12

superset 3 x3

-sumo deadlift high pull: 6

-Wall ball: 12

superset 4 x3

-pulldown: 6

-ball slam: 12

superset 5 x3

- push press: 6

-romanian deadlift: 12

day IV: steady state cardio

1 HOUR CARDIO OF YOUR CHOICE.

SWEAT OUT THE POSION.

DRINK all THE BLOOD.

KICK all THE ASS.

REPEAT.

DAY V: TOTAL BODY HYPERTROPHY SUPERSETS & CORE

hypertrophy superset 1 x4

-incline dumbbell press: 25, 20, 15, 10, 5

-Leg press: 25, 15, 10, 5

core superset 1 x4

-hanging leg raises: as many as possible

-kneeling rope cable crunches: 20

hypertrophy superset 2 x4

-seated dumbbell shoulder press: 25, 20, 15, 10, 5

-tBar row: 25, 20, 15, 10, 5

core superset 2 x4

-waist twists w/bar on back: 30

-bicycle crunches: 1 minute

superset 3 x4

-barbell curls: 25, 20, 15, 10, 5

-tricep straight bar pushdowns: 25, 20, 15, 10, 5

core superset 3 x4

-max side plank

-max other side plank

rest & stretch for 1 -2 minuets between sets

Day VI: Cardio - Hiit intervals

sprints:

-15 seconds max effort, 1 minute walk, x10

stretch/yoga/recover

crush it.

day VII: rest & recover

stay hydrated (blood), and keep kicking ass.

week VI: the final chapter

day I: total body metabolic conditioning

-Overhead squat: 5x5

-run 2 miles

conditioning circuit x4

-pull ups: as many as possible

-burpees: 20

-dumbbell punches: 1 minute

-ghd/ back extension: 20

-run 1 mile

day II: steady state cardio & recovery

-45 min low intensity movement

-yoga / stretching

day III: total body metabolic conditioning

-deadlift: 5x5

conditioning circuit x4

-alternating arm kettlebell swings: 20

-wall walks: 15

-heavy wall ball squat throws: 10

-battle rope swings: 30 seconds

-plyo lunges: 15/leg

-hanging leg raises 10

jog 1 mile

day IV: steady state cardio & recovery

same as day II !!! Do some yoga, please. stay hydrated. eat protein.

day V: Total body metabolic conditioning

circuit 1 x3

-dips: as many as possible

-med ball push ups: as many as possible

-med ball burpee slams: 20

circuit 2 x3

-plyo push up: 5

-sprint 30 seconds

-pull up:5

-sprint 30 second

-plyo push up: 5

-sprint 30 seconds

-hanging leg raise: to failure

-Sprint 30 seconds

day VI: Steady state cardio & recovery

you know it.

day VII: total body metabolic conditioning

circuit x5

-thruster: 5

-single arm heavy farmers carry: 30 seconds/arm

-plank: 1 minute

-Row 500 meters

circuit x3

-Ab v ups: to failure

-mountain climbers: to failure

-burpees:20

there you have it. have you not had enough?? cycle through this again! take a few days to let your mind and body realize comprehend what you just put it through, the fact that you made it out alive makes you the ultimate survivor of any horrid slasher film. congratulations. the lifting dead army slautes you.

or you can start any one of our training programs right here, depending on your goals!!

hope you had fun.