PHASE 1 - ''NEURAL REWIRING'' TOWARD A MORE EXPLOSIVE PROFILE

Duration: to ! "##$%
Split:
Monday: Lower body
Tuesday: Upper body
Wednesday: OFF
Thursday: Whole body
Friday: OFF
Saturday: Whole body
Sunday: OFF
MONDAY
SET!ON A " AT!#AT!ON $%& 'inutes 'a()
A* +u'pin, onto a bo( in -ront ."/ sets o- & 0u'ps
1* +u'pin, onto a bo( to your le-t ."/ sets o- & 0u'ps
* +u'pin, onto a bo( to your ri,ht ."/ sets o- & 0u'ps
D* +u'pin, onto a bo( behind you ."/ sets o- & 0u'ps
SET!ON 1 " ST2EN3T4 5 6OWE2
A%* 1road 0u'pin, " & 0u'ps per set
A7* 2o'anian deadli-t " sets o- & reps* Use 89":&; o- your 'a(i'u'< li-t
e(plosi=ely< ne=er use the sa'e load -or two sets in a row $wa=e up and down)
per-or' / to 8 sets* .9"/& se>onds between A%* and A7* and between A7 and A%*
1%* #erti>al 0u'pin, " & 0u'ps per set
17* Front s?uat " sets o- & reps* Use 89":&; o- your 'a(i'u'< li-t e(plosi=ely<
ne=er use the sa'e load -or two sets in a row $wa=e up and down) per-or' / to 8
sets* .9"/& se>onds between 1%* and 17* and between 17 and 1%*
%* Lun,e 0u'p $swit>h le,s in the air) " . 0u'ps per le, per set
7* Lun,es $alternate le, on e=ery rep) " sets o- / reps per le,* Use 89":&; o-
your 'a(i'u'< li-t e(plosi=ely< ne=er use the sa'e load -or two sets in a row
$wa=e up and down) per-or' / to 8 sets* .9"/& se>onds between %* and 7* and
between 7 and %*
D%* An@le 0u'ps " %9 reps per set
D7* Standin, >al=es raise " 8 reps per set* Use 89":&; o- your 'a(i'u'< li-t
e(plosi=ely< ne=er use the sa'e load -or two sets in a row $wa=e up and down)
per-or' / to 8 sets* .9"/& se>onds between D%* and D7* and between D7 and
D%*
TUESDAY
SET!ON A " AT!#AT!ON $%& 'inutes 'a()
A* 6lyo push"ups hands on ben>h ."/ sets o- & pro0e>tions
1* Medi>ine ball throwdown ."/ sets o- & throws
* Medi>ine ball throw -ro' >hest ."/ sets o- & throws
SET!ON 1 " ST2EN3T4 5 6OWE2
A%* Speed D1 press " & reps per set* Use /9"&9; o- your 'a( with as 'u>h speed
as possible
A7* 1en>h press " sets o- & reps* Use 89":&; o- your 'a(i'u'< li-t e(plosi=ely<
ne=er use the sa'e load -or two sets in a row $wa=e up and down) per-or' / to 8
sets* .9"/& se>onds between A%* and A7* and between A7 and A%*
1%* Speed bent o=er D1 rowin, $alternate ar' on ea>h rep) " & reps per ar' per
set
17* 1ent o=er barbell row " sets o- & reps* Use 89":&; o- your 'a(i'u'< li-t
e(plosi=ely< ne=er use the sa'e load -or two sets in a row $wa=e up and down)
per-or' / to 8 sets* .9"/& se>onds between 1%* and 17* and between 17 and 1%*
%* Medi>ine ball throw -ro' >hest on in>line ben>h " & throws per set
7* !n>line ben>h press " sets o- &* Use 89":&; o- your 'a(i'u'< li-t e(plosi=ely<
ne=er use the sa'e load -or two sets in a row $wa=e up and down) per-or' / to 8
sets* .9"/& se>onds between %* and 7* and between 7 and %*
D%* Medi>ine ball throw o=erhead $push press style) " & throws per set
D7* Standin, D1 press " & reps per set* Use 89":&; o- your 'a(i'u'< li-t
e(plosi=ely< ne=er use the sa'e load -or two sets in a row $wa=e up and down)
per-or' / to 8 sets* .9"/& se>onds between D%* and D7* and between D7 and
D%*
T4U2SDAY
SET!ON A " AT!#AT!ON
A* 4old a pair o- li,ht D1 in the startin, position o- a shoulder pressA 0u'p onto a
bo(< when you land do an e(plosi=e D1 shoulder press " ."/ sets o- & reps
1* %"ar' D1 snat>h " ."/ sets o- . reps per ar'
SET!ON 1 " ST2EN3T4 5 6OWE2 T2A!N!N3
A%* Top"hal- ba>@ s?uat -ro' pins " ra'p up to a 'a( -or>e set o- . reps
A7* #erti>al 0u'p " & 0u'ps per set* .9"/& se>onds between e(er>ises*
1%* Top"hal- deadli-t $0ust abo=e @nees) -ro' pins " ra'p up tp a 'a( -or>e set o-
. reps
17* 1road 0u'p " & 0u'ps per set
%* Top"hal- in>line ben>h press -ro' pins " ra'p up tp a 'a( -or>e set o- . reps
7* 6lyo push"ups hand on ben>h " & pro0e>tions per set
D* hin"ups $or -at'an pull"ups i- not stron, enou,h) " ."/ sets p- 'a( reps
SATU2DAY
SET!ON A " 6OWE2 !2U!T
A%* +u'p onto a bo( in -ront " & reps
A7* 6lyo"push up hands on ben>h " & reps
A.* Speed ba>@ s?uat " . reps at /9"&9;
A/* 6ush press " . reps at 89":9;
A&* Fat'an pull"up " & reps with 'a( speed
" 2est a 'a(i'u' o- 7& se>onds between stations*
" 6er-or' anywhere -ro' 8 to %7 >ir>uit*** stop when speed and e(plosi=eness
starts to de,rade
" !- one e(er>ise be>o'es slower but the others are Bne< drop the e(er>ise that is
slowin, down and @eep per-or'in, the others*
PHASE II - STRENGTH AND SI&E FO'US I
DURATION: to ! "##$%
T2A!N!N3 S6L!T:
Monday: S?uat 5 ?uads
Tuesday: #erti>al push 5 pull
Wednesday: OFF
Thursday: Deadli-t 5 hips
Friday: OFF
Saturday: 4oriContal push 5 pull
Sunday: OFF
MONDAY
SET!ON A " AT!#AT!ON
A* +u'p onto a bo( in -ront " ."/ sets o- & 0u'ps
1* +u'p s?uat $79; body wei,ht) " ."/ sets o- & 0u'ps
SET!ON 1 " S!DE 5 ST2EN3T4
A* Front s?uat " sets o- & reps " start at rou,hly &9"89; and ra'p up to 'a( -or>e
point -or & reps
1* 1a>@ s?uat " sets o- & reps " ra'pin,< start where you ended the -ront -ront
s?uat and wor@ up to 'a( -or>e -or & reps
* Top hal- ba>@ s?uat $sli,htly abo=e E9 de,rees)" ra'pin,< start where you
ended the -ull ba>@ s?uat and ra'p up to 'a( -or>e -or &
D* 1a>@ s?uat " % set o- 'a( reps with F9; o- the top wei,ht you rea>hed on the
-ull ba>@ s?uat
TUESDAY
SET!ON A " AT!#AT!ON
A* Medi>ine ball toss o=erhead $push press -ashion) " ."/ sets o- & throws
1* Medi>ine ball sla' " ."/ sets o- & throws
SET!ON 1 " ST2EN3T4 5 S!DE
A* Standin, 'ilitary press " sets o- & reps< start at rou,hly &9"89; and ra'p up
to 'a( -or>e point -or & reps
1* 6ush press " ra'pin,< start where you ended the 'ilitary press and ra'p up to
'a( -or>e -or & reps
* !n>line ben>h press " . sets o- 'a( reps with what you ended up with on the
push press
G!M6O2TANT: A-ter e=ery set o- e(er>ises A< 1 and per-or' a set o- pull"ups***
per-or' about 7H. o- the nu'ber o- your 'a( reps $e*,* i- you >an do %9 pull"ups
do sets o- rou,hly 8 reps)
D%* 6rea>her >url " ."/ sets o- 8 reps
D7* Seated o=erhead D1 tri>eps e(tension " ."/ sets o- 8 reps $superset D% and
D7)
T4U2SDAY
SET!ON A " AT!#AT!ON
A* 1road 0u'ps " ."/ sets o- & 0u'ps
1* %"ar' D1 snat>h " ra'pin, sets o- . reps per ar'
SET!ON 1 " ST2EN3T4 5 S!DE
A* 6ower hi,h pull $li-t bar up to sternu') " sets o- . reps< start at rou,hly &9"89;
and wor@ up to 'a( -or>e -or . reps
1* 6ower low pull $li,ht bar up to belly button) " ra'pin,< start where the hi,h pull
ended< wor@ up to the 'a( -or>e set -or . reps
* Deadli-t " ra'pin,< start where the low pull ended and wor@ up to the 'a(
-or>e set -or . reps
D* Top hal- deadli-t in ra>@ $0ust abo=e @nees) " start where the deadli-t ended and
wor@ up to the 'a( -or>e set -or . reps
SATU2DAY
SET!ON A " AT!#AT!ON
A* 6lyo push"up " ."/ sets o- & reps
1* Medi>ine ball throw -ro' >hest " ."/ sets o- & reps
SET!ON 1 " ST2EN3T4 5 S!DE
A* lose",rip ben>h press " sets o- & reps< start at rou,hly &9"89; wor@ up to 'a(
-or>e set -or & reps
1* 1en>h press " sets o- & reps< start where you ended the >lose",rip ben>h and
wor@ up to 'a( -or>e set -or & reps
* Top hal- ben>h press in ra>@ $8"FI -ro' >hest) " start where you ended the
ben>h wor@ up to 'a( -or>e set -or & reps
G!M6O2TANT: A-ter Ge=eryG set o- e(e>ises A< 1 and per-or' one set o- & reps on
any horiContal rowin, 'o=e'ent
D%* Standin, D1 ha''er >url " ."/ sets o- 8 reps
D7* Lyin, D1 tri>eps e(tension " ."/ sets o- 8 reps $superset D% and D7)
PHASE III - STRENGTH AND SI&E FO'US II
DURATION: to ! "##$%
Trainin, split:
Monday: % whole"body li-t J #erti>al pushHpull
Tuesday: Lower body
Wednesday: OFF
Thursday: % whole"body li-t J horiContal pushHpull
Friday: Ar's
Saturday: 6ower >ir>uit
Sunday: OFF
MONDAY
SET!ON A " AT!#AT!ON
A%* Depth 0u'ps " ."/ sets o- & reps
A7* 6lyo push"up " ."/ sets o- & reps
A.* Medi>ine ball sla' " ."/ sets o- & reps
SET!ON 1 " ST2EN3T4 5 S!DE
A* 6ower >lean 5 push press " sets o- . reps< start with rou,hly &9"89; and ra'p
up to 'a( -or>e set -or . reps
1%* Standin, D1 shoulder press " /"8 sets o- & reps
17* hin"up parallel ,rip " /"8 sets o- & reps $add wei,ht i- needed)*** .9"/& se>*
o- rest between both e(er>ises
%* !n>line ben>h press " /"8 sets o- & reps
7* hin"up pronated ,rip " /"8 sets o- & reps $add wei,ht i- needed) *** .9"/& se>*
o- rest between both e(er>ises
D%* Dips $no wei,ht) " / sets< stop 7 reps short o- -ailure
D7* hin"up supinated ,rip $no wei,ht) " / sets< stop 7 reps short o- -ailure
TUESDAY
SET!ON A " AT!#AT!ON
A* +u'p on to a bo( in -ront " ."/ sets o- & reps
1* +u'p on to a bo( behind you " ."/ sets o- & reps
* 1road 0u'p " ."/ sets o- & reps
SET!ON 1 " ST2EN3T4 5 S!DE
A* Su'o deadli-t " . reps< start at rou,hly &9"89; and ra'p up to 'a( -or>e set
-or . reps
1* Front s?uat " & reps< start at rou,hly &9"89; and ra'p up to 'a( -or>e set -or
. reps
* 1ul,arian split s?uat $no wei,ht) " . sets< stop 7 reps short o- -ailure
D* 3lute"ha' raise $ba>@ hypere(tension i- you donKt ha=e 342) " . sets< stop 7
reps short o- -ailure
T4U2SDAY
SET!ON A " AT!#AT!ON
A* Medi>ine ball throw -ro' >hest " ."/ sets o- & reps
1* Speed %"ar' row " ."/ sets o- as 'any reps as you >an in %& se>onds
SET!ON 1 " ST2EN3T4 5 S!DE
A* 6ower snat>h -ro' the han, " . reps< start at rou,hly &9"89; and wor@ up to
'a( -or>e set -or . reps
1%* 1en>h press " & reps< start at rou,hly &9"89; and wor@ up to a 'a( -or>e set
-or & reps
17* 1ent"o=er barbell rowin, " & reps< start at rou,hly &9"89; and wor@ up to a
'a( -or>e set -or & reps* .9"/& se>onds between both e(er>ises
%* 6ush"ups " . sets< stop 7 reps short o- -ailure
7* Fat'an pull"up " . sets< stop 7 reps short o- -ailure
F2!DAY
SET!ON A " ST2EN3T4 5 S!DE
A%* Top hal- >lose",rip ben>h press " & reps< start at rou,hly &9"89; and wor@ up
to 'a( -or>e set -or & reps
A7* 6rea>her >url " & reps< start at rou,hly &9"89; and wor@ up to a 'a( -or>e set
-or & reps* .9"/& se>onds between both e(er>ises
1%* Lyin, D1 tri>eps e(tension " & reps< start at rou,hly &9"89; and wor@ up to a
'a( -or>e set -or & reps*
17* Standin, D1 ha''er >url " & reps< start at rou,hly &9"89; and wor@ up to a
'a( -or>e set -or & reps* .9"/& se>onds between both e(er>ises
%* O=erhead D1 tri>eps e(tension $one D1 -or both hands) " & reps< start at
rou,hly &9"89; and wor@ up to a 'a( -or>e set -or & reps*
7* Standin, re=erse",rip ED bar >url " & reps< start at rou,hly &9"89; and wor@
up to a 'a( -or>e set -or & reps* .9"/& se>onds between both e(er>ises
SATU2DAY
SET!ON A " 6OWE2 !2U!T
A%* 6ower >lean $:9":&;) . reps
A7* Speed ben>h press $/9"&9;) & reps
A.* +u'p s?uat $79; bodywei,ht) & reps
A/* Medi>ine ball sla' & reps
G 6er-or' >ir>uit E"%7 ti'es*** drop an e(er>ise i- it stops bein, e(plosi=e*** %&".9
se>onds between e(er>ises*
PHASE IV- POWER
DURATION: to ! "##$%
Trainin, split:
Monday: Lower body !
Tuesday: Upper body !
Wednesday: OFF
Thursday: Lower body !!
Friday: OFF
Saturday: Upper body !!
Sunday: OFF
MONDAY
A%* +u'p on to a bo( in -ront " &": sets o- & reps
A7* Depth 0u'ps -or hei,ht $0u'p strai,ht up)" &": sets o- & reps
A.* +u'p s?uat $7&; o- bodywei,ht) " &": sets o- & reps
A/* 6ower >lean -ro' han, " &": sets o- . reps
A&* Front s?uat " &": sets o- . reps
G 6er-or' as a >ir>uit with 89":& se>onds between stations
TUESDAY
A%* Medi>ine ball throw -ro' >hest " &": sets o- & reps
A7* 6lyo push up hands on ben>h " &": sets o- & reps
A.* Speed ben>h press $&9;) " &": sets o- & reps
A/* 6ush press " &": sets o- . reps
A&* 1en>h press " &": sets o- . reps
G 6er-or' as a >ir>uit with 89":& se>onds between station
T4U2SDAY
A%* 1road 0u'ps " &": sets o- & reps
A7* Depth 0u'ps -or distan>e $0u'p -orward) " &": sets o- & reps
A.* +u'p ,ood'ornin, $%&; bodywei,ht)" &": sets o- & reps
A/* 6ower snat>h -ro' han, " &": sets o- . reps
A&* Deadli-t " &": sets o- . reps
G 6er-or' as a >ir>uit with 89":& se>onds between station
SATU2DAY
A* 1ent o=er barbell rowin, " sets o- . reps< start at &9"89; and ra'p up to 'a(
-or>e set -or .
1* hin"up supinated ,rip " / sets o- 'a( reps
* 1arbell shru,s " sets o- & reps< start at &9"89; and ra'p up to 'a( -or>e set
-or &
D* 1ent o=er lateral raise " ."& sets o- F reps