THE ULTIMATE BLUE PRINT TO A BIGGER BENCH

PROGRAM CREATED BY:

JEFF CARR & MIKE GUADANGO


All rights reserved. No part of this manual may be reproduced (by any means)
without the expressed written permission of Mike Guadango.

This manual is being offered for education and information purposes. There is inherent risk with
any physical activity. Please consult your physician before starting this (or any) exercise
program. Jeff Carr and Mike Guadango cannot be held responsible for any injury that may occur
while participating in this program.

Copyright 2011



General Block Periodization
The FREAKSTRENGTH BENCH PROGRAM is designed utilizing Block Periodization, a program
entailing three specific mesocycles sequenced in a precise order ending in some competition or
assessment. These three cycles are known as Accumulation, Transmutation, and Realization.
The Accumulation Phase focuses on developing general abilities. More specifically, this
phase encompasses more exercises using lower intensities between 55-70% with a higher total
volume to promote hypertrophy and increase work capacity. The goal of this phase is
progressive preparation of your muscles, tendons, ligaments and central nervous system for
future higher intensities and greater work.
The Transmutation Phase concentrates on transforming the general abilities you have
acquired into more specific abilities with moderate intensities of 75-90% and reduced volume.
This phase demands the greatest focus and determination as you will not recover fully from
each workout, however, you should never fail at attaining your rep schemes if you are following
proper recovery protocols of nutrition, sleep, and active recovery. The best part of this phase is
the week(s) following Transmutation are deload week(s), followed by a new Accumulation
Phase or Realization.
The Realization Phase, the final phase, is the classified by the highest intensity and
lowest volume. During this phase, you will acquire how much your hard work and
perseverance has paid offor how your lack of loyalty has caused the demise of your success.



FREAKSTRENGTH BENCH PROGRAM SYNNOPSIS

PROGRAM #1 (10 WEEKS)
o ACCUMULATION #1 or #2
WEEK 1
WEEK 2
WEEK 3
o TRANSMUTATION #1 or #2
WEEK 4
WEEK 5
WEEK 6
WEEK 7 (Deload)
o REALIZATION
WEEK 8
WEEK 9
WEEK 10 (Deload)
o TESTING
WEEK 11





PROGRAM #2 (18 WEEKS)
o ACCUMULATION #1
WEEK 1
WEEK 2
WEEK 3
o TRANSMUTATION #1
WEEK 4
WEEK 5
WEEK 6
WEEK 7 (Deload)
o ACCUMULATION #2
WEEK 8
WEEK 9
WEEK 10
o TRANSMUTATION #2
WEEK 11
WEEK 12
WEEK 13
WEEK 14 (Deload)
o REALIZATION #1
WEEK 15
WEEK 16
WEEK 17 (Deload)
o TESTING
WEEK 18


WEEK 1 ACCUMULATION #1


MONDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 10

2) Chest Pass into Wall 10

3) Rotational Side Throws R/L 10
4) Scoops 10

5) Bus Drivers 10
6) Chest Pass into the Ground 10

7) Around the World 10

8) Supine Pullovers 10


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 1x8


2) External Rotation
(Horizontal) 1x8

3) Scap Pushups 1x10

4) Scap Depressions 1x10


5) Band Pull Aparts
(Supinated) 1x10


Main Workout EXERCISE PERCENTAGE REP SCHEME
Bench Press 60% 5x6
Floor Press - 3x10
Cable Row - 6x10
Barbell Shrug - 3x8
Dumbbell Rear Deltoid - 3x10
Triceps Extension - 3x10
Post Workout STATIC STRETCHING
High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec
Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec
Sleeper Stretch 30 sec



TUESDAY
Steady State Cardio 20 MIN

Plank 30 SEC

Side Plank 30 SEC



WEEK 1 ACCUMULATION
#1


WEDNESDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 10

2) Chest Pass into Wall 10

3) Rotational Side Throws R/L 10
4) Scoops 10

5) Bus Drivers 10
6) Chest Pass into the Ground 10

7) Around the World 10

8) Supine Pullovers 10


General Physical
Preparation
EXERCISE REP SCHEME
1) External Rotation (Vertical) 3x8


2) External Rotation
(Horizontal) 3x8
3) Scap Pushups 3x10

4) Scap Depressions 3x10


5) Band Pull Aparts
(Supinated) 3x10


Main Workout EXERCISE PERCENTAGE REP SCHEME
Bench Press 60% 3x6
Floor Press - 1x10
Cable Row - 3x10
Barbell Shrug - 1x8
Dumbbell Rear Deltoid - 1x10
Triceps Extension - 1x10
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec
Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec
Sleeper Stretch 30 sec



THURSDAY

Steady State Cardio 20 MIN

Plank 30 SEC
Side Plank 30 SEC



WEEK 1 ACCUMULATION #1


FRIDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 10

2) Chest Pass into Wall 10

3) Rotational Side Throws R/L 10

4) Scoops 10
5) Bus Drivers 10

6) Chest Pass into the Ground 10
7) Around the World 10

8) Supine Pullovers 10


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 2x8


2) External Rotation
(Horizontal) 2x8

3) Scap Pushups 2x10
4) Scap Depressions 2x10


5) Band Pull Aparts
(Supinated) 2x10


Main Workout EXERCISE PERCENTAGE REP SCHEME
Bench Press 60% 4x6
Floor Press - 2x10
Cable Row - 3x10
Barbell Shrug - 2x8
Dumbbell Rear Deltoid - 2x10
Triceps Extension - 2x10
Post Workout STATIC STRETCHING
High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec
Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec
Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec













WEEK 2 ACCUMULATION #1


MONDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 12

2) Chest Pass into Wall 12

3) Rotational Side Throws R/L 12
4) Scoops 12

5) Bus Drivers 12
6) Chest Pass into the Ground 12

7) Around the World 12

8) Supine Pullovers 12


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 1x10


2) External Rotation
(Horizontal) 1x10

3) Scap Pushups 1x15

4) Scap Depressions 1x15


5) Band Pull Aparts
(Supinated) 1x15


Main Workout EXERCISE PERCENTAGE REP SCHEME
Bench Press 65% 5x6
Floor Press - 4x10
Cable Row - 8x10
Barbell Shrug - 4x8
Dumbbell Rear Deltoid - 4x10
Triceps Extension - 4x10
Post Workout STATIC STRETCHING
High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec
Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec
Sleeper Stretch 30 sec



TUESDAY
Steady State Cardio 25 MIN

Plank 45 SEC

Side Plank 45 SEC




WEEK 2 ACCUMULATION #1


WEDNESDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 12

2) Chest Pass into Wall 12
3) Rotational Side Throws R/L 12

4) Scoops 12

5) Bus Drivers 12

6) Chest Pass into the Ground 12

7) Around the World 12
8) Supine Pullovers 12


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 3x10


2) External Rotation
(Horizontal) 3x10

3) Scap Pushups 3x15

4) Scap Depressions 3x15


5) Band Pull Aparts
(Supinated) 3x15

Main Workout EXERCISE PERCENTAGE REP SCHEME
Bench Press 65% 3x6
Floor Press - 2x10
Cable Row - 3x10
Barbell Shrug - 2x8
Dumbbell Rear Deltoid - 2x10
Triceps Extension - 2x10
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec
Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



THURSDAY

Steady State Cardio 25 MIN
Plank 45 SEC

Side Plank 45 SEC



WEEK 2 ACCUMULATION #1


FRIDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 10

2) Chest Pass into Wall 10
3) Rotational Side Throws R/L 10

4) Scoops 10
5) Bus Drivers 10

6) Chest Pass into the Ground 10

7) Around the World 10

8) Supine Pullovers 10


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 2x10


2) External Rotation
(Horizontal) 2x10

3) Scap Pushups 2x15
4) Scap Depressions 2x15


5) Band Pull Aparts
(Supinated) 2x15


Main Workout EXERCISE PERCENTAGE REP SCHEME
Bench Press 65% 4x6
Floor Press - 2x10
Cable Row - 3x10
Barbell Shrug - 3x8
Dumbbell Rear Deltoid - 3x10
Triceps Extension - 3x10
Post Workout STATIC STRETCHING
High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec
Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec














WEEK 3 ACCUMULATION #1


MONDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 14

2) Chest Pass into Wall 14

3) Rotational Side Throws R/L 14
4) Scoops 14

5) Bus Drivers 14
6) Chest Pass into the Ground 14

7) Around the World 14

8) Supine Pullovers 14


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 1x12


2) External Rotation
(Horizontal) 1x12

3) Scap Pushups 1x20

4) Scap Depressions 1x20


5) Band Pull Aparts
(Supinated) 1x20


Main Workout EXERCISE PERCENTAGE REP SCHEME
Bench Press 70% 4x5
Floor Press - 5x10
Cable Row - 10x10
Barbell Shrug - 5x8
Dumbbell Rear Deltoid - 5x10
Triceps Extension - 5x10
Post Workout STATIC STRETCHING
High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec
Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec
Sleeper Stretch 30 sec



TUESDAY
Steady State Cardio 30 MIN

Plank 60 SEC

Side Plank 60 SEC



WEEK 3 ACCUMULATION #1


WEDNESDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 14

2) Chest Pass into Wall 14
3) Rotational Side Throws R/L 14

4) Scoops 14

5) Bus Drivers 14

6) Chest Pass into the Ground 14

7) Around the World 14
8) Supine Pullovers 14


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 3x12


2) External Rotation
(Horizontal) 3x12

3) Scap Pushups 3x20

4) Scap Depressions 3x20


5) Band Pull Aparts
(Supinated) 3x20

Main Workout EXERCISE PERCENTAGE REP SCHEME
Bench Press 70% 2x4
Floor Press - 3x10
Cable Row - 4x10
Barbell Shrug - 3x8
Dumbbell Rear Deltoid - 3x10
Triceps Extension - 3x10
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec
Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



THURSDAY

Steady State Cardio 30 MIN
Plank 60 SEC

Side Plank 60 SEC



WEEK 3 ACCUMULATION #1


FRIDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 14

2) Chest Pass into Wall 14

3) Rotational Side Throws R/L 14
4) Scoops 14

5) Bus Drivers 14
6) Chest Pass into the Ground 14

7) Around the World 14

8) Supine Pullovers 14

General Physical
Preparation EXERCISE REP SCHEME

1) External Rotation (Vertical) 2x12


2) External Rotation
(Horizontal) 2x12

3) Scap Pushups 2x20

4) Scap Depressions 2x20


5) Band Pull Aparts
(Supinated) 2x20

Main Workout EXERCISE PERCENTAGE REP SCHEME
Bench Press 70% 3x5
Floor Press - 4x10
Cable Row - 4x10
Barbell Shrug - 4x8
Dumbbell Rear Deltoid - 4x10
Triceps Extension - 4x10
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec
Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec
Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec












WEEK 1 TRANSMUTATION #1


MONDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 16

2) Chest Pass into Wall 16

3) Rotational Side Throws R/L 16

4) Scoops 16
5) Bus Drivers 16

6) Chest Pass into the Ground 16

7) Around the World 16

8) Supine Pullovers 16


General Physical Preparation
EXERCISE REP SCHEME `
1) Y's 1x8

2) T's 1x8

3) W's 1x8

4) Pushups 1x8

5) Rows 1x8


AM WORKOUT EXERCISE PERCENTAGE REP SCHEME
Bench Press 75% 4x4
Cable Row
60% of Max
Bench 2x10
Mid Cable Chest Fly - 1xP(Max)
Face Pulls - 1xP(Max)
Cable Triceps - 1xP(Max)

PM WORKOUT Bench Press 75% 2x4
Cable Row
60% of Max
Bench 10
Straight Arm Lat Pulldown - 1xP(Max)
Rear Deltoid - 1xP(Max)
Barbell Curls - 1xP(Max)
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



WEEK 1 TRANSMUTATION #1


WEDNESDAY
Pre-Workout Super 8 MB Circuit Rep Scheme
1) Overhead Throws 16

2) Chest Pass into Wall 16

3) Rotational Side Throws R/L 16
4) Scoops 16

5) Bus Drivers 16
6) Chest Pass into the Ground 16

7) Around the World 16

8) Supine Pullovers 16


General Physical Preparation
EXERCISE REP SCHEME
1) Y's 3x8

2) T's 3x8
3) W's 3x8

4) Pushups 3x8

5) Rows 3x8


AM WORKOUT EXERCISE PERCENTAGE REP SCHEME
Bench Press 75% 2x3
Cable Row
60% of Max
Bench 1x8
High Cable Chest Fly - 1xP(Max)
Dumbbell Shrugs - 1xP(Max)
Supinated Cable Triceps - 1xP(Max)
Plank - 1xP(Max)

PM WORKOUT Bench Press 75% 1x2
Cable Row
60% of Max
Bench 1x6
Straight Arm Lat Pulldown - 1xP(Max)
Rear Deltoid - 1xP(Max)
Barbell Curls - 1xP(Max)
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec
Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec
Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



WEEK 1 TRANSMUTATION #1


FRIDAY
Pre-Workout Super 8 MB Circuit Rep Scheme
1) Overhead Throws 16

2) Chest Pass into Wall 16

3) Rotational Side Throws R/L 16
4) Scoops 16

5) Bus Drivers 16
6) Chest Pass into the Ground 16

7) Around the World 16

8) Supine Pullovers 16


General Physical Preparation
EXERCISE REP SCHEME
1) Y's 2x8

2) T's 2x8
3) W's 2x8

4) Pushups 2x8

5) Rows 2x8


AM WORKOUT EXERCISE PERCENTAGE REP SCHEME
Bench Press 75% 3x3
Cable Row
60% of Max
Bench 1x12
Low Cable Chest Fly - 1xP(Max)
Lateral Raise - 1xP(Max)
Rope or Band Triceps - 1xP(Max)

PM WORKOUT Bench Press 75% 2x3
Cable Row
60% of Max
Bench 1x8
Straight Arm Lat Pulldown - 1xP(Max)
Rear Deltoid - 1xP(Max)
Barbell Curls - 1xP(Max)
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec
Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec








WEEK 2 TRANSMUTATION #1


MONDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 18

2) Chest Pass into Wall 18

3) Rotational Side Throws R/L 18

4) Scoops 18
5) Bus Drivers 18

6) Chest Pass into the Ground 18

7) Around the World 18

8) Supine Pullovers 18


General Physical Preparation
EXERCISE REP SCHEME

1) Y's 1x10

2) T's 1x10

3) W's 1x10

4) Pushups 1x10

5) Rows 1x10


AM WORKOUT EXERCISE PERCENTAGE REP SCHEME
Bench Press 80% 3x4
Cable Row
60% of Max
Bench 2x8
Mid Cable Chest Fly - 1xP(Max)
Face Pulls - 1xP(Max)
Cable Triceps - 1xP(Max)

PM WORKOUT Bench Press 80% 3x3
Cable Row
60% of Max
Bench 1x12
Straight Arm Lat Pulldown - 1xP(Max)
Rear Deltoid - 1xP(Max)
Barbell Curls - 1xP(Max)
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



WEEK 2 TRANSMUTATION #1


WEDNESDAY
Pre-Workout Super 8 MB Circuit Rep Scheme
1) Overhead Throws 18

2) Chest Pass into Wall 18

3) Rotational Side Throws R/L 18
4) Scoops 18

5) Bus Drivers 18
6) Chest Pass into the Ground 18

7) Around the World 18

8) Supine Pullovers 18


General Physical Preparation
EXERCISE REP SCHEME
1) Y's 3x10

2) T's 3x10
3) W's 3x10

4) Pushups 3x10

5) Rows 3x10


AM WORKOUT EXERCISE PERCENTAGE REP SCHEME
Bench Press 80% 2x2
Cable Row
60% of Max
Bench 1x6
High Cable Chest Fly - 1xP(Max)
Dumbbell Shrugs - 1xP(Max)
Supinated Cable Triceps - 1xP(Max)
Plank - 1xP(Max)

PM WORKOUT Bench Press 80% 1x3
Cable Row
60% of Max
Bench 1x6
Straight Arm Lat Pulldown - 1xP(Max)
Rear Deltoid - 1xP(Max)
Barbell Curls - 1xP(Max)
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec
Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec
Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



WEEK 2 TRANSMUTATION #1


FRIDAY
Pre-Workout Super 8 MB Circuit Rep Scheme
1) Overhead Throws 18

2) Chest Pass into Wall 18

3) Rotational Side Throws R/L 18
4) Scoops 18

5) Bus Drivers 18
6) Chest Pass into the Ground 18

7) Around the World 18

8) Supine Pullovers 18


General Physical Preparation
EXERCISE REP SCHEME
1) Y's 2x10

2) T's 2x10
3) W's 2x10

4) Pushups 2x10

5) Rows 2x10


AM WORKOUT EXERCISE PERCENTAGE REP SCHEME
Bench Press 80% 2x4
Cable Row
60% of Max
Bench 1x11
Low Cable Chest Fly - 1xP(Max)
Lateral Raise - 1xP(Max)
Rope or Band Triceps - 1xP(Max)

PM WORKOUT Bench Press 80% 2x3
Cable Row
60% of Max
Bench 1x8
Straight Arm Lat Pulldown - 1xP(Max)
Rear Deltoid - 1xP(Max)
Barbell Curls - 1xP(Max)
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec
Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec








WEEK 3 TRANSMUTATION #1


MONDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 20

2) Chest Pass into Wall 20

3) Rotational Side Throws R/L 20

4) Scoops 20
5) Bus Drivers 20

6) Chest Pass into the Ground 20

7) Around the World 20

8) Supine Pullovers 20


General Physical Preparation
EXERCISE REP SCHEME

1) Y's 1x12

2) T's 1x12

3) W's 1x12

4) Pushups 1x12

5) Rows 1x12


AM WORKOUT EXERCISE PERCENTAGE REP SCHEME
Bench Press 85% 3x4
Cable Row
60% of Max
Bench 2x9
Mid Cable Chest Fly - 1xP(Max)
Face Pulls - 1xP(Max)
Cable Triceps - 1xP(Max)

PM WORKOUT Bench Press 85% 2x3
Cable Row
60% of Max
Bench 1x9
Straight Arm Lat Pulldown - 1xP(Max)
Rear Deltoid - 1xP(Max)
Barbell Curls - 1xP(Max)
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



WEEK 3 TRANSMUTATION #1


WEDNESDAY
Pre-Workout Super 8 MB Circuit Rep Scheme
1) Overhead Throws 20

2) Chest Pass into Wall 20

3) Rotational Side Throws R/L 20
4) Scoops 20

5) Bus Drivers 20
6) Chest Pass into the Ground 20

7) Around the World 20

8) Supine Pullovers 20


General Physical Preparation
EXERCISE REP SCHEME
1) Y's 3x12

2) T's 3x12
3) W's 3x12

4) Pushups 3x12

5) Rows 3x12


AM WORKOUT EXERCISE PERCENTAGE REP SCHEME
Bench Press 85% 2x2
Cable Row
60% of Max
Bench 1x6
High Cable Chest Fly - 1xP(Max)
Dumbbell Shrugs - 1xP(Max)
Supinated Cable Triceps - 1xP(Max)
Plank - 1xP(Max)

PM WORKOUT Bench Press 85% 1x2
Cable Row
60% of Max
Bench 1x6
Straight Arm Lat Pulldown - 1xP(Max)
Rear Deltoid - 1xP(Max)
Barbell Curls - 1xP(Max)
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec
Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec
Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



WEEK 3 TRANSMUTATION #1


FRIDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 20
2) Chest Pass into Wall 20

3) Rotational Side Throws R/L 20

4) Scoops 20

5) Bus Drivers 20

6) Chest Pass into the Ground 20
7) Around the World 20

8) Supine Pullovers 20


General Physical Preparation
EXERCISE REP SCHEME

1) Y's 2x12

2) T's 2x12

3) W's 2x12
4) Pushups 2x12

5) Rows 2x12


AM WORKOUT EXERCISE PERCENTAGE REP SCHEME
Bench Press 85% 3x3
Cable Row
60% of Max
Bench 1x12
Low Cable Chest Fly - 1xP(Max)
Lateral Raise - 1xP(Max)
Rope or Band Triceps - 1xP(Max)

PM WORKOUT Bench Press 85% 1x3
Cable Row
60% of Max
Bench 1x6
Straight Arm Lat Pulldown - 1xP(Max)
Rear Deltoid - 1xP(Max)
Barbell Curls - 1xP(Max)
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



DELOAD #1


MONDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 20
2) Chest Pass into Wall 20

3) Rotational Side Throws R/L 20
4) Scoops 20

5) Bus Drivers 20

6) Chest Pass into the Ground 20
7) Around the World 20

8) Supine Pullovers 20


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 1x12

2) External Rotation (Horizontal) 1x12
3) Scap Pushups 1x20

4) Scap Depressions 1x20
5) Band Pull Aparts (Supinated) 1x20

6) Y's 1x12

7) T's 1x12

8) W's 1x12

9) Pushups 1x12

10) Rows 1x12


Main Workout EXERCISE PERCENTAGE REP SCHEME
Bench Press 50% 3x5
Close Grip Incline Bench - 3x5
Lat Pulldown - 3x10
1-Arm Shrug - 3x5
Face Pulls - 3x5
Bicep Curls - 3x5
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



TUESDAY

Steady State Cardio 20 MIN

Plank 30 SEC

Side Plank 30 SEC



DELOAD #1


WEDNESDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 20

2) Chest Pass into Wall 20

3) Rotational Side Throws R/L 20

4) Scoops 20
5) Bus Drivers 20

6) Chest Pass into the Ground 20

7) Around the World 20

8) Supine Pullovers 20


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 3x12

2) External Rotation (Horizontal) 3x12
3) Scap Pushups 3x20

4) Scap Depressions 3x20
5) Band Pull Aparts (Supinated) 3x20

6) Y's 3x12

7) T's 3x12

8) W's 3x12

9) Pushups 3x12
10) Rows 3x12


Main Workout EXERCISE PERCENTAGE REP SCHEME
Bench Press 50% 1x5
Supinated Grip Bench - 1x5
Dumbbell Row - 1x10
Dumbbell Shrug - 1x4
Band Pull-Apart - 1x5
Triceps Extension - 1x5
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



THURSDAY

Steady State Cardio 20 MIN

Plank 30 SEC

Side Plank 30 SEC



DELOAD #1


FRIDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 20

2) Chest Pass into Wall 20

3) Rotational Side Throws R/L 20
4) Scoops 20

5) Bus Drivers 20
6) Chest Pass into the Ground 20

7) Around the World 20

8) Supine Pullovers 20


General Physical
Preparation
EXERCISE REP SCHEME
1) External Rotation (Vertical) 2x12

2) External Rotation (Horizontal) 2x12

3) Scap Pushups 2x20

4) Scap Depressions 2x20

5) Band Pull Aparts (Supinated) 2x20
6) Y's 2x12

7) T's 2x12
8) W's 2x12

9) Pushups 2x12

10) Rows 2x12


Main Workout EXERCISE PERCENTAGE REP SCHEME
Bench Press 50% 2x5
Floor Press - 2x5
Cable Row - 2x10
Barbell Shrug - 1x8
Dumbbell Rear Deltoid - 1x10
Triceps Extension - 1x10
Post Workout STATIC STRETCHING
High Pec Stretch 30 sec

Mid Pec Stretch 30 sec
Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec
Sleeper Stretch 30 sec



WEEK 1 ACCUMULATION #2


MONDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 22

2) Chest Pass into Wall 22
3) Rotational Side Throws R/L 22

4) Scoops 22
5) Bus Drivers 22

6) Chest Pass into the Ground 22

7) Around the World 22

8) Supine Pullovers 22


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 1x8


2) External Rotation
(Horizontal) 1x8

3) Scap Pushups 1x10

4) Scap Depressions 1x10


5) Band Pull Aparts
(Supinated) 1x10

Main Workout EXERCISE PERCENTAGE REP SCHEME

Bench Press
55% 2x5
60% 2x5
65% 2x5
Close Grip Incline Bench - 3x10
Lat Pulldown - 6x10
1-Arm Shrug - 3x8
Face Pulls - 3x10
Bicep Curls - 3x10
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec
Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



TUESDAY

Steady State Cardio 20 MIN
Plank 30 SEC

Side Plank 30 SEC



WEEK 1 ACCUMULATION #2


WEDNESDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 22

2) Chest Pass into Wall 22

3) Rotational Side Throws R/L 22
4) Scoops 22

5) Bus Drivers 22

6) Chest Pass into the Ground 22

7) Around the World 22

8) Supine Pullovers 22


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 3x8


2) External Rotation
(Horizontal) 3x8

3) Scap Pushups 3x10
4) Scap Depressions 3x10


5) Band Pull Aparts
(Supinated) 3x10


Main Workout EXERCISE PERCENTAGE REP SCHEME

Bench Press
55% 1x6
60% 1x6
65% 1x6
Supinated Grip Bench - 1x10
Dumbbell Row - 3x10
Dumbbell Shrug - 1x8
Band Pull-Apart - 1x10
Triceps Extension - 1x10
Post Workout STATIC STRETCHING
High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec
Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec
Sleeper Stretch 30 sec



THURSDAY
Steady State Cardio 25 MIN

Plank 45 SEC

Side Plank 45 SEC




WEEK 1 ACCUMULATION #2


FRIDAY

Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 22

2) Chest Pass into Wall 22
3) Rotational Side Throws R/L 22

4) Scoops 22
5) Bus Drivers 22

6) Chest Pass into the Ground 22

7) Around the World 22
8) Supine Pullovers 22


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 2x8


2) External Rotation
(Horizontal) 2x8

3) Scap Pushups 2x10

4) Scap Depressions 2x10


5) Band Pull Aparts
(Supinated) 2x10


Main Workout EXERCISE PERCENTAGE REP SCHEME

Bench Press
55% 2x4
60% 2x4
65% 2x4
Floor Press - 2x10
Cable Row - 3x10
Barbell Shrug - 2x8
Dumbbell Rear Deltoid - 2x10
Triceps Extension - 2x10
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec
Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec
Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec




WEEK 2 ACCUMULATION #2


MONDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 24

2) Chest Pass into Wall 24

3) Rotational Side Throws R/L 24

4) Scoops 24
5) Bus Drivers 24

6) Chest Pass into the Ground 24
7) Around the World 24

8) Supine Pullovers 24


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 1x10


2) External Rotation
(Horizontal) 1x10

3) Scap Pushups 1x15

4) Scap Depressions 1x15


5) Band Pull Aparts
(Supinated) 1x15


Main Workout EXERCISE PERCENTAGE REP SCHEME

Bench Press
60% 3x6
65% 2x6
70% 2x5
Close Grip Incline Bench - 4x10
Lat Pulldown - 8x10
1-Arm Shrug - 4x8
Face Pulls - 4x10
Bicep Curls - 4x10
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



TUESDAY

Steady State Cardio 25 MIN

Plank 45 SEC

Side Plank 45 SEC



WEEK 2 ACCUMULATION #2


WEDNESDAY
Pre-Workout Super 8 MB Circuit Rep Scheme
1) Overhead Throws 24

2) Chest Pass into Wall 24

3) Rotational Side Throws R/L 24
4) Scoops 24

5) Bus Drivers 24
6) Chest Pass into the Ground 24

7) Around the World 24

8) Supine Pullovers 24


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 3x10


2) External Rotation
(Horizontal) 3x10

3) Scap Pushups 3x15

4) Scap Depressions 3x15


5) Band Pull Aparts
(Supinated) 3x15


Main Workout EXERCISE PERCENTAGE REP SCHEME

Bench Press
60% 2x4
65% 1x6
70% 1x4
Supinated Grip Bench - 2x10
Dumbbell Row - 3x10
Dumbbell Shrug - 2x8
Band Pull-Apart - 2x10
Triceps Extension - 2x10
Post Workout STATIC STRETCHING
High Pec Stretch 30 sec

Mid Pec Stretch 30 sec
Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec
Sleeper Stretch 30 sec



THURSDAY
Steady State Cardio 25 MIN

Plank 45 SEC
Side Plank 45 SEC




WEEK 2 ACCUMULATION #2


FRIDAY

Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 24

2) Chest Pass into Wall 24

3) Rotational Side Throws R/L 24
4) Scoops 24

5) Bus Drivers 24
6) Chest Pass into the Ground 24

7) Around the World 24

8) Supine Pullovers 24


General Physical
Preparation
EXERCISE REP SCHEME
1) External Rotation (Vertical) 2x10


2) External Rotation
(Horizontal) 2x10
3) Scap Pushups 2x15

4) Scap Depressions 2x15


5) Band Pull Aparts
(Supinated) 2x15

Main Workout EXERCISE PERCENTAGE REP SCHEME

Bench Press
60% 3x5
65% 2x5
70% 2x4
Floor Press - 2x10
Cable Row - 3x10
Barbell Shrug - 3x8
Dumbbell Rear Deltoid - 3x10
Triceps Extension - 3x10
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec
Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec




WEEK 3 ACCUMULATION #2


MONDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 26

2) Chest Pass into Wall 26

3) Rotational Side Throws R/L 26

4) Scoops 26
5) Bus Drivers 26

6) Chest Pass into the Ground 26
7) Around the World 26

8) Supine Pullovers 26


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 1x12


2) External Rotation
(Horizontal) 1x12

3) Scap Pushups 1x20

4) Scap Depressions 1x20


5) Band Pull Aparts
(Supinated) 1x20


Main Workout EXERCISE PERCENTAGE REP SCHEME

Bench Press
65% 1x6
70% 1x5
75% 1x4
Close Grip Incline Bench - 5x10
Lat Pulldown - 10x10
1-Arm Shrug - 5x8
Face Pulls - 5x10
Bicep Curls - 5x10
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



TUESDAY

Steady State Cardio 30 MIN

Plank 60 SEC

Side Plank 60 SEC



WEEK 3 ACCUMULATION #2


WEDNESDAY
Pre-Workout Super 8 MB Circuit Rep Scheme
1) Overhead Throws 26

2) Chest Pass into Wall 26

3) Rotational Side Throws R/L 26
4) Scoops 26

5) Bus Drivers 26
6) Chest Pass into the Ground 26

7) Around the World 26

8) Supine Pullovers 26


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 3x12


2) External Rotation
(Horizontal) 3x12

3) Scap Pushups 3x20

4) Scap Depressions 3x20


5) Band Pull Aparts
(Supinated) 3x20


Main Workout EXERCISE PERCENTAGE REP SCHEME

Bench Press
65% 1x3
70% 1x2
75% 1x2
Supinated Grip Bench - 3x10
Dumbbell Row - 4x10
Dumbbell Shrug - 3x8
Band Pull-Apart - 3x10
Triceps Extension - 3x10
Post Workout STATIC STRETCHING
High Pec Stretch 30 sec

Mid Pec Stretch 30 sec
Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec
Sleeper Stretch 30 sec



THURSDAY
Steady State Cardio 25 MIN

Plank 45 SEC
Side Plank 45 SEC



WEEK 3 ACCUMULATION #2


FRIDAY

Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 26
2) Chest Pass into Wall 26

3) Rotational Side Throws R/L 26
4) Scoops 26

5) Bus Drivers 26

6) Chest Pass into the Ground 26
7) Around the World 26

8) Supine Pullovers 26

General Physical
Preparation EXERCISE REP SCHEME
1) External Rotation (Vertical) 2x12


2) External Rotation
(Horizontal) 2x12
3) Scap Pushups 2x20

4) Scap Depressions 2x20


5) Band Pull Aparts
(Supinated) 2x20

Main Workout EXERCISE PERCENTAGE REP SCHEME

Bench Press
65% 1x4
70% 1x3
75% 1x3
Floor Press - 4x10
Cable Row - 4x10
Barbell Shrug - 4x8
Dumbbell Rear Deltoid - 4x10
Triceps Extension - 4x10
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec
Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec




WEEK 1 TRANSMUTATION #2


MONDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 28

2) Chest Pass into Wall 28

3) Rotational Side Throws R/L 28

4) Scoops 28
5) Bus Drivers 28

6) Chest Pass into the Ground 28

7) Around the World 28

8) Supine Pullovers 28


General Physical
Preparation
EXERCISE REP SCHEME

1) Y's 1x8

2) T's 1x8

3) W's 1x8

4) Pushups 1x8

5) Rows 1x8


AM WORKOUT EXERCISE PERCENTAGE REP SCHEME
Bench Press 80% 4x2
Cable Row
60% of Max
Bench 1x11
Mid Cable Chest Fly - 1xP(Max)
Face Pulls - 1xP(Max)
Cable Triceps - 1xP(Max)

PM WORKOUT Bench Press 80% 4x3
Cable Row
60% of Max
Bench 2x8
Straight Arm Lat Pulldown - 1xP(Max)
Rear Deltoid - 1xP(Max)
Barbell Curls - 1xP(Max)
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



WEEK 1 TRANSMUTATION #2


WEDNESDAY
Pre-Workout Super 8 MB Circuit Rep Scheme
1) Overhead Throws 28

2) Chest Pass into Wall 28

3) Rotational Side Throws R/L 28
4) Scoops 28

5) Bus Drivers 28
6) Chest Pass into the Ground 28

7) Around the World 28

8) Supine Pullovers 28


General Physical
Preparation
EXERCISE REP SCHEME
1) Y's 3x8

2) T's 3x8
3) W's 3x8

4) Pushups 3x8

5) Rows 3x8


AM WORKOUT EXERCISE PERCENTAGE REP SCHEME
Bench Press 80% 4x1
Cable Row
60% of Max
Bench 1x6
High Cable Chest Fly - 1xP(Max)
Dumbbell Shrugs - 1xP(Max)
Supinated Cable Triceps - 1xP(Max)
Plank - 1xP(Max)

PM WORKOUT Bench Press 80% 3x2
Cable Row
60% of Max
Bench 1x8
Supinated Band Pull-Aparts - 1xP(Max)
Shoulder Vertical External Rotation - 1xP(Max)
Hammer Curls - 1xP(Max)
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec
Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec
Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



WEEK 1 TRANSMUTATION #2


FRIDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 28

2) Chest Pass into Wall 28
3) Rotational Side Throws R/L 28

4) Scoops 28
5) Bus Drivers 28

6) Chest Pass into the Ground 28

7) Around the World 28

8) Supine Pullovers 28


General Physical
Preparation
EXERCISE REP SCHEME

1) Y's 2x8
2) T's 2x8

3) W's 2x8

4) Pushups 2x8
5) Rows 2x8

AM WORKOUT EXERCISE PERCENTAGE REP SCHEME
Bench Press 80% 3x2
Cable Row
60% of Max
Bench 1x8
Low Cable Chest Fly - 1xP(Max)
Lateral Raise - 1xP(Max)
Rope or Band Triceps - 1xP(Max)
Plank - 1xP(Max)

PM WORKOUT Bench Press 80% 3x3
Cable Row
60% of Max
Bench 1x12
Band Straight Arm Lat Pulldown - 1xP(Max)

Shoulder Horizontal External
Rotation - 1xP(Max)
Pronated Curls - 1xP(Max)
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec
Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec
Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec






WEEK 2 TRANSMUTATION #2


MONDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 30
2) Chest Pass into Wall 30

3) Rotational Side Throws R/L 30

4) Scoops 30
5) Bus Drivers 30

6) Chest Pass into the Ground 30
7) Around the World 30

8) Supine Pullovers 30


General Physical
Preparation
EXERCISE REP SCHEME

1) Y's 1x10

2) T's 1x10
3) W's 1x10

4) Pushups 1x10

5) Rows 1x10


AM WORKOUT EXERCISE PERCENTAGE REP SCHEME
Bench Press 85% 3x2
Cable Row
60% of Max
Bench 1x9
Mid Cable Chest Fly - 1xP(Max)
Face Pulls - 1xP(Max)
Cable Triceps - 1xP(Max)

PM WORKOUT Bench Press 85% 5x2
Cable Row
60% of Max
Bench 2x7
Straight Arm Lat Pulldown - 1xP(Max)
Rear Deltoid - 1xP(Max)
Barbell Curls - 1xP(Max)
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec
Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



WEEK 2 TRANSMUTATION #2


WEDNESDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 30

2) Chest Pass into Wall 30
3) Rotational Side Throws R/L 30

4) Scoops 30
5) Bus Drivers 30

6) Chest Pass into the Ground 30

7) Around the World 30

8) Supine Pullovers 30


General Physical
Preparation
EXERCISE REP SCHEME

1) Y's 3x10
2) T's 3x10

3) W's 3x10

4) Pushups 3x10
5) Rows 3x10


AM WORKOUT EXERCISE PERCENTAGE REP SCHEME
Bench Press 85% 2x1
Cable Row
60% of Max
Bench 1x6
High Cable Chest Fly - 1xP(Max)
Dumbbell Shrugs - 1xP(Max)
Supinated Cable Triceps - 1xP(Max)
Plank - 1xP(Max)

PM WORKOUT Bench Press 85% 2x2
Cable Row
60% of Max
Bench 1x6
Supinated Band Pull-Aparts - 1xP(Max)

Shoulder Vertical External
Rotation - 1xP(Max)
Hammer Curls - 1xP(Max)
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



WEEK 2 TRANSMUTATION #2


FRIDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 30

2) Chest Pass into Wall 30
3) Rotational Side Throws R/L 30

4) Scoops 30
5) Bus Drivers 30

6) Chest Pass into the Ground 30

7) Around the World 30

8) Supine Pullovers 30


General Physical
Preparation
EXERCISE REP SCHEME

1) Y's 2x10
2) T's 2x10

3) W's 2x10

4) Pushups 2x10
5) Rows 2x10

AM WORKOUT EXERCISE PERCENTAGE REP SCHEME
Bench Press 85% 5x1
Cable Row
60% of Max
Bench 1x7
High Cable Chest Fly - 1xP(Max)
Dumbbell Shrugs - 1xP(Max)
Supinated Cable Triceps - 1xP(Max)
Plank - 1xP(Max)

PM WORKOUT Bench Press 85% 7x1
Cable Row
60% of Max
Bench 1x10
Supinated Band Pull-Aparts - 1xP(Max)

Shoulder Vertical External
Rotation - 1xP(Max)
Hammer Curls - 1xP(Max)
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec
Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec
Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec







WEEK 3 TRANSMUTATION #2


MONDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 30
2) Chest Pass into Wall 30

3) Rotational Side Throws R/L 30

4) Scoops 30

5) Bus Drivers 30

6) Chest Pass into the Ground 30
7) Around the World 30

8) Supine Pullovers 30


General Physical
Preparation
EXERCISE REP SCHEME

1) Y's 1x12

2) T's 1x12
3) W's 1x12

4) Pushups 1x12
5) Rows 1x12


AM WORKOUT EXERCISE PERCENTAGE REP SCHEME
Bench Press 90% 5x1
Cable Row
60% of Max
Bench 1x8
Mid Cable Chest Fly - 1xP(Max)
Face Pulls - 1xP(Max)
Cable Triceps - 1xP(Max)

PM WORKOUT Bench Press 90% 7x1
Cable Row
60% of Max
Bench 1x11
Straight Arm Lat Pulldown - 1xP(Max)
Rear Deltoid - 1xP(Max)
Barbell Curls - 1xP(Max)
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec
Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



WEEK 3 TRANSMUTATION #2


WEDNESDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 30

2) Chest Pass into Wall 30
3) Rotational Side Throws R/L 30

4) Scoops 30
5) Bus Drivers 30

6) Chest Pass into the Ground 30

7) Around the World 30

8) Supine Pullovers 30


General Physical
Preparation
EXERCISE REP SCHEME

1) Y's 3x12
2) T's 3x12

3) W's 3x12

4) Pushups 3x12
5) Rows 3x12


AM WORKOUT EXERCISE PERCENTAGE REP SCHEME
Bench Press 90% 1x1
Cable Row
60% of Max
Bench 1x6
High Cable Chest Fly - 1xP(Max)
Dumbbell Shrugs - 1xP(Max)
Supinated Cable Triceps - 1xP(Max)
Plank - 1xP(Max)

PM WORKOUT Bench Press 90% 3x1
Cable Row
60% of Max
Bench 1x6
Supinated Band Pull-Aparts - 1xP(Max)

Shoulder Vertical External
Rotation - 1xP(Max)
Hammer Curls - 1xP(Max)
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



WEEK 3 TRANSMUTATION #2


FRIDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 30

2) Chest Pass into Wall 30
3) Rotational Side Throws R/L 30

4) Scoops 30
5) Bus Drivers 30

6) Chest Pass into the Ground 30

7) Around the World 30

8) Supine Pullovers 30


General Physical
Preparation
EXERCISE REP SCHEME

1) Y's 2x12
2) T's 2x12

3) W's 2x12

4) Pushups 2x12
5) Rows 2x12

AM WORKOUT EXERCISE PERCENTAGE REP SCHEME
Bench Press 90% 3x1
Cable Row
60% of Max
Bench 1x6
High Cable Chest Fly - 1xP(Max)
Dumbbell Shrugs - 1xP(Max)
Supinated Cable Triceps - 1xP(Max)
Plank - 1xP(Max)

PM WORKOUT Bench Press 90% 5x1
Cable Row
60% of Max
Bench 1x8
Supinated Band Pull-Aparts - 1xP(Max)

Shoulder Vertical External
Rotation - 1xP(Max)
Hammer Curls - 1xP(Max)
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec
Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec
Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec






DELOAD #2


MONDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 30
2) Chest Pass into Wall 30

3) Rotational Side Throws R/L 30
4) Scoops 30

5) Bus Drivers 30

6) Chest Pass into the Ground 30
7) Around the World 30

8) Supine Pullovers 30


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 1x12

2) External Rotation (Horizontal) 1x12
3) Scap Pushups 1x20

4) Scap Depressions 1x20
5) Band Pull Aparts (Supinated) 1x20

6) Y's 1x12

7) T's 1x12

8) W's 1x12

9) Pushups 1x12

10) Rows 1x12


Main Workout EXERCISE PERCENTAGE REP SCHEME
Bench Press 50% 3x5

Close Grip Incline Bench - 3x5
Lat Pulldown - 3x10

1-Arm Shrug - 3x5

Face Pulls - 3x5
Bicep Curls - 3x5

Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



TUESDAY




Steady State Cardio 20 MIN
Plank 30 SEC

Side Plank 30 SEC


DELOAD #2


WEDNESDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 20
2) Chest Pass into Wall 20

3) Rotational Side Throws R/L 20

4) Scoops 20
5) Bus Drivers 20

6) Chest Pass into the Ground 20
7) Around the World 20

8) Supine Pullovers 20


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 3x12

2) External Rotation (Horizontal) 3x12

3) Scap Pushups 3x20

4) Scap Depressions 3x20
5) Band Pull Aparts (Supinated) 3x20

6) Y's 3x12
7) T's 3x12

8) W's 3x12

9) Pushups 3x12
10) Rows 3x12

Main Workout EXERCISE PERCENTAGE REP SCHEME

Bench Press 50% 1x5

Supinated Grip Bench - 1x5

Dumbbell Row - 1x10

Dumbbell Shrug - 1x4
Band Pull-Apart - 1x5

Triceps Extension - 1x5

Post Workout STATIC STRETCHING

High Pec Stretch 30 sec
Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



THURSDAY

Steady State Cardio 25 MIN
Plank 45 SEC

Side Plank 45 SEC




DELOAD #2 FRIDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 20

2) Chest Pass into Wall 20
3) Rotational Side Throws R/L 20

4) Scoops 20
5) Bus Drivers 20

6) Chest Pass into the Ground 20

7) Around the World 20

8) Supine Pullovers 20

General Physical
Preparation EXERCISE REP SCHEME
1) External Rotation (Vertical) 2x12
2) External Rotation (Horizontal) 2x12

3) Scap Pushups 2x20



4) Scap Depressions 2x20

5) Band Pull Aparts (Supinated) 2x20

6) Y's 2x12
7) T's 2x12

8) W's 2x12
9) Pushups 2x12

10) Rows 2x12


Main Workout EXERCISE PERCENTAGE REP SCHEME

Bench Press 50% 2x5
Floor Press - 2x5

Cable Row - 2x10
Barbell Shrug - 1x8

Dumbbell Rear Deltoid - 1x10

Triceps Extension - 1x10

Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec
Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec
Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec







WEEK 1 REALIZATION #1


MONDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 30

2) Chest Pass into Wall 30

3) Rotational Side Throws R/L 30

4) Scoops 30
5) Bus Drivers 30

6) Chest Pass into the Ground 30
7) Around the World 30

8) Supine Pullovers 30


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 1x10


2) External Rotation
(Horizontal) 1x10

3) Scap Pushups 1x15

4) Scap Depressions 1x15


5) Band Pull Aparts
(Supinated) 1x30


Main Workout EXERCISE PERCENTAGE REP SCHEME
Bench Press 92.5% 6x1
Dumbbell Row - 2x12
Post Workout STATIC STRETCHING
High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec
Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec
Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec


General Physical
Preparation
EXERCISE REP SCHEME
1) External Rotation (Vertical) 2x10


2) External Rotation
(Horizontal) 2x10
3) Scap Pushups 2x15

4) Scap Depressions 2x15


5) Band Pull Aparts
(Supinated) 2x30



TUESDAY

Steady State Cardio 20 MIN



WEEK 1 REALIZATION #1


WEDNESDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 30
2) Chest Pass into Wall 30

3) Rotational Side Throws R/L 30

4) Scoops 30

5) Bus Drivers 30

6) Chest Pass into the Ground 30
7) Around the World 30

8) Supine Pullovers 30


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 3x10


2) External Rotation
(Horizontal) 3x10

3) Scap Pushups 2x15
4) Scap Depressions 2x15


5) Band Pull Aparts
(Supinated) 3x30


Main Workout EXERCISE PERCENTAGE REP SCHEME
Bench Press 92.5% 2x1
Dumbbell Row - 2x12
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec
Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



THURSDAY

Steady State Cardio 20 MIN



WEEK 1 REALIZATION #1


FRIDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 30
2) Chest Pass into Wall 30

3) Rotational Side Throws R/L 30
4) Scoops 30

5) Bus Drivers 30

6) Chest Pass into the Ground 30
7) Around the World 30

8) Supine Pullovers 30


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 2x10


2) External Rotation
(Horizontal) 2x10

3) Scap Pushups 2x15

4) Scap Depressions 2x15


5) Band Pull Aparts
(Supinated) 2x30


Main Workout EXERCISE PERCENTAGE REP SCHEME
Bench Press 92.5% 4x1
Dumbbell Row - 2x12
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec
Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec


















WEEK 2 REALIZATION #1


MONDAY
Pre-Workout Super 8 MB Circuit Rep Scheme
1) Overhead Throws 30

2) Chest Pass into Wall 30

3) Rotational Side Throws R/L 30

4) Scoops 30

5) Bus Drivers 30
6) Chest Pass into the Ground 30

7) Around the World 30
8) Supine Pullovers 30


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 1x12


2) External Rotation
(Horizontal) 1x12
3) Scap Pushups 1x20

4) Scap Depressions 1x20


5) Band Pull Aparts
(Supinated) 1x40


Main Workout EXERCISE PERCENTAGE REP SCHEME
Bench Press 97.5% 5x1
Dumbbell Row - 2x12
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 2x12


2) External Rotation
(Horizontal) 2x12

3) Scap Pushups 2x20
4) Scap Depressions 2x20


5) Band Pull Aparts
(Supinated) 2x40



TUESDAY

Steady State Cardio 20 MIN



WEEK 2 REALIZATION #1


WEDNESDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 30
2) Chest Pass into Wall 30

3) Rotational Side Throws R/L 30

4) Scoops 30

5) Bus Drivers 30

6) Chest Pass into the Ground 30
7) Around the World 30

8) Supine Pullovers 30


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 3x12


2) External Rotation
(Horizontal) 3x12

3) Scap Pushups 3x20
4) Scap Depressions 3x20


5) Band Pull Aparts
(Supinated) 3x40


Main Workout EXERCISE PERCENTAGE REP SCHEME
Bench Press 97.5% 2x1
Dumbbell Row - 2x12
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec
Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



THURSDAY

Steady State Cardio 20 MIN



WEEK 2 REALIZATION #1


FRIDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 30
2) Chest Pass into Wall 30

3) Rotational Side Throws R/L 30

4) Scoops 30
5) Bus Drivers 30

6) Chest Pass into the Ground 30
7) Around the World 30

8) Supine Pullovers 30


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 2x12


2) External Rotation
(Horizontal) 2x12

3) Scap Pushups 2x20
4) Scap Depressions 2x20


5) Band Pull Aparts
(Supinated) 2x40


Main Workout EXERCISE PERCENTAGE REP SCHEME
Bench Press 97.5% 3x1
Dumbbell Row - 2X12
Post Workout STATIC STRETCHING

High Pec Stretch 30 sec
Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



DELOAD #3


MONDAY
Pre-Workout Super 8 MB Circuit Rep Scheme
1) Overhead Throws 30

2) Chest Pass into Wall 30
3) Rotational Side Throws R/L 30

4) Scoops 30

5) Bus Drivers 30

6) Chest Pass into the Ground 30

7) Around the World 30
8) Supine Pullovers 30


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 1x12

2) External Rotation (Horizontal) 1x12

3) Scap Pushups 1x20
4) Scap Depressions 1x20

5) Band Pull Aparts (Supinated) 1x20
6) Y's 1x12

7) T's 1x12

8) W's 1x12
9) Pushups 1x12

10) Rows 1x12

Main Workout EXERCISE PERCENTAGE REP SCHEME

Bench Press 50% 3x5
Close Grip Incline Bench - 3x5

Lat Pulldown - 3x10

1-Arm Shrug - 3x5

Face Pulls - 3x5

Bicep Curls - 3x5


Post Workout STATIC STRETCHING
High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec
Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec
Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



TUESDAY
Steady State Cardio 20 MIN

Plank 30 SEC

Side Plank 30 SEC



DELOAD #3


WEDNESDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 20

2) Chest Pass into Wall 20

3) Rotational Side Throws R/L 20

4) Scoops 20
5) Bus Drivers 20

6) Chest Pass into the Ground 20

7) Around the World 20

8) Supine Pullovers 20


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 3x12

2) External Rotation (Horizontal) 3x12
3) Scap Pushups 3x20

4) Scap Depressions 3x20
5) Band Pull Aparts (Supinated) 3x20

6) Y's 3x12

7) T's 3x12

8) W's 3x12

9) Pushups 3x12
10) Rows 3x12


Main Workout EXERCISE PERCENTAGE REP SCHEME

Bench Press 50% 1x5

Supinated Grip Bench - 1x5
Dumbbell Row - 1x10

Dumbbell Shrug - 1x4
Band Pull-Apart - 1x5

Triceps Extension - 1x5

Post Workout STATIC STRETCHING

High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec
Band Triceps/Lat Stretch 30 sec

Forearm Extensors Stretch 30 sec
Forearm Flexors Stretch 30 sec

Sleeper Stretch 30 sec



THURSDAY

Steady State Cardio 20 MIN

Plank 30 SEC

Side Plank 30 SEC



DELOAD #3 FRIDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 20
2) Chest Pass into Wall 20

3) Rotational Side Throws R/L 20
4) Scoops 20

5) Bus Drivers 20

6) Chest Pass into the Ground 20

7) Around the World 20

8) Supine Pullovers 20


General Physical
Preparation
EXERCISE REP SCHEME

1) External Rotation (Vertical) 2x12

2) External Rotation (Horizontal) 2x12

3) Scap Pushups 2x20
4) Scap Depressions 2x20

5) Band Pull Aparts (Supinated) 2x20
6) Y's 2x12

7) T's 2x12

8) W's 2x12

9) Pushups 2x12

10) Rows 2x12


Main Workout EXERCISE PERCENTAGE REP SCHEME

Bench Press 50% 2x5

Floor Press - 2x5

Cable Row - 2x10
Barbell Shrug - 1x8

Dumbbell Rear Deltoid - 1x10
Triceps Extension - 1x10

Post Workout STATIC STRETCHING
High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec
Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec
Sleeper Stretch 30 sec



MAXOUT FRIDAY
Pre-Workout Super 8 MB Circuit Rep Scheme

1) Overhead Throws 20
2) Chest Pass into Wall 20

3) Rotational Side Throws R/L 20
4) Scoops 20

5) Bus Drivers 20

6) Chest Pass into the Ground 20

7) Around the World 20

8) Supine Pullovers 20


General Physical
Preparation
EXERCISE REP SCHEME
1) External Rotation (Vertical) 1x12

2) External Rotation (Horizontal) 1x12

3) Scap Pushups 1x20
4) Scap Depressions 1x20

5) Band Pull Aparts (Supinated) 1x20


Main Workout EXERCISE PERCENTAGE REP SCHEME


Bench Press
50% 1x5

70% 1X2

85% 1X1
95% 1X1

102.5% 1X1
- -

Post Workout STATIC STRETCHING
High Pec Stretch 30 sec

Mid Pec Stretch 30 sec

Low Pec Stretch 30 sec

Band 2 Arm Biceps Stretch 30 sec

Band Triceps/Lat Stretch 30 sec
Forearm Extensors Stretch 30 sec

Forearm Flexors Stretch 30 sec
Sleeper Stretch 30 sec



How is this different than other bench programs?
This program is specific designed using BLOCK PERIODIZATION. Block Periodization was developed in
the early 1980s in response to the inefficient training of Traditional or Linear periodization in sport.
To quote the great Vladimir Issurin:
The block periodization system presupposes the administration of highly concentrated workloads
directed to a minimal number of abilities, or targets within relatively short training cycles, in training
blocks. Thus, each block is focused on the proper combination of athletic abilities, which are
developing mostly consecutively but not concurrently. The benefits of block periodization are
associated with more selective and highly concentrated training stimulation such as possibilities to
design multi-peak preparations, reasonable reductions of total training volume, and possibilities to
avoid negative interactions between restrictedly or non-compatible training workloads.

What if I want to do lower body too?
This program is STRICTLY developed to increase your bench. If you insist on performing any lower body
exercises we HIGHLY suggest you incorporate Prilepins Chart lower percentage rep schemes during the
ACCUMULATION PHASES ONLY.

Can I add more weight or sets than prescribed?
We understand not every organism is genetically procreated the same, however, we HIGHLY suggest
you realize this is a marathon and not a sprint. STICK TO THE PROGRAM. If you were educated in
Block Periodization, you wouldnt need our program, you could write your own, modify it correctly to fit
yours need and progress to a world class bencher. STICK TO THE PROGRAM

Do I repeat the program when Im finished?
If your only goal in life is to have a big bench, then yes! Keep going!!! Know what your true goals are!
If you want to be a better football player your bench press has a low correlation to general football
performance. If you want to look JACKED, again, low correlation. Research and figure out what
elements will get you to your specific goal.

What if I want to incorporate a bench shirt?
This program was designed specifically to increase your raw bench. If you want a powerlifting or
bench shirt program, please contact us at Freakstrength.com


Can I use this program to prepare for a bench competition?
Absolutely, if it is a rawcompetition. We highly suggest not throwing on a bench shirt the day of the
competition. See above as well.

What should my grip(s) be?
We dont recommend a wide grip for ANY raw benching, due to keeping long-term health integrity of
the shoulder girdle.

What if Im gone on business or vacation for a week?
All our programs are intended for the virally serious and extremely dedicated organisms. Civilians need
not apply. We assume those organisms engaged in the program will go to every length possible to
continue their program during trip, however, we understand sometimes there is nothing you can do.
For specific help, contact us at Freakstrength.com

Isnt benching 3 times a week bad for your shoulders? Wont I blow a pec?
We have taken care of that for you. We have provided the proper sub-maximal periodization, coupled
with the necessary precautions in pre-habitation and re-habitation exercises to decrease the likelihood
of injury. The bench press has an assumed risk to it not matter what the organism.

How will I recovery if Im doing chest 3 times a week
With properly progressed sub-maximal training, adherence to prescribed soft tissue ordinances, and
supplemental recovery steady state cardio-vascular sessions; your recovery should not be an issue.
Remember to, we are assuming you have a decent diet and a consistent 8 hour sleep pattern. Not to
forget discarding negative influencing elements such as: alcohol and other drugs.

Can I do this program on back-to-back days?
This program was SPECIFICLY designed for three training days a week with specific rest between those
days, for example, Monday, Wednesday, and Friday. Yes, a Sunday, Tuesday, Thursday-type schedule
would work. If you are interested in a detailed program specifically designed for your schedule, please
contact us at Freakstrength.com


Can I substitute exercises? I love doing lat pulldowns behind the head, upright rows, and military
pressing.
First, when addressing the above exercises to the general public we HIGHLY discourage their use. They
carry a higher inherited risk than the exercises we have provided for you. If there is an exercise(s)
creating pain for you, please contact us at Freakstrength.com and we will provide you will the optimal
solution.

What is a deload week and why do I need to do one?
A deload is to encourage or induce supercompensation. Supercompensation is the recovery stage
during which the trained organism has a higher performance capacity than it did prior to the training
block.

How can I incorporate bands and chains?
To see the benefits from this program, the principle of accommodating resistance is not necessary.
Nor will using accommodating resistance insinuate you will get more out of the program. ALTERING THE
PROGRAM HAS A HIGH SUCCESS RATE OF FAILURE. If the program doesnt fit your needs, please contact
us at Freakstrength.com

What is steady state cardio and can I skip it?
Steady state cardio is performing typical cardiovascular exercises (walking, cycling, elliptical and others)
at a consistent speed and resistance. The main objective for our steady state cardio is to induce a faster
recovery and prevent injury. Our ideal heart rate for steady state cardio is between 40-65% of your
maximum heart rate for 20-30 minutes. Skipping your steady state cardio sessions will likely result in a
lower recovery state, thus, more likelihood of injury and poor performance.

Do I have to do the warm-up every time?
Skipping or incomplete warm-ups will greatly increase the likelihood of injury and poor results in the
program. It is just as important as the bench training, the accessory work, and other prescribed
elements in the program. If it wasnt necessary to the success of a bigger bench or maintaining long-
term shoulder health, we would not include it in the program.


Can I perform is during the in-season?
After considering almost every sport we could think of, we highly discourage performing this program
during the competitive season unless youre a powerlifter. Focus on your SPORT!!!

Should over-head athletes do this program?
NO! We are not discouraging, we are saying no! The stress induced on the shoulder girdle from this
specific program is not intended for the over-head athlete. After your athletic career is finished you
can bench all you want. FOCUS ON YOUR SPORT. Please contact us for other specific programs
intended for these athletes at Freakstrength.com
How do I get stronger without using the dynamic effort method?
A common misunderstood method. The principle behind the dynamic effort method is simply
enhancing the utilization of the central nervous system. Civilians are comatose into believing you can
only amplify your central nervous system between low percentages of maximal strength, such as forty-
five to sixty percent. Relatively speaking, every major lift at its training percentage should travel as
fast as possible.

How do I get stronger without using the max effort method?
This program creates a progressively optimal stimulus and recoverable stress to supremely develop the
desired training effect, while minimizing the common soft tissue and joint damage consistent in other
programs.

What if I cant get to the gym twice for the AM & PM workouts?
You can separate the two workouts with as little as a 20 minute low intensity cardio session. The whole
point of splitting the workouts is to get more stimuli with less fatigue.