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 SE T!ON A " A T!#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 SE T!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":&; oyour '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 SE T!ON A " A T!#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 SE T!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 SE T!ON A " A T!#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' SE T!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 SE A%* A7* A.* A/* A&* T!ON A " 6OWE2 !2 U!T +u'p onto a bo( in -ront " & reps 6lyo"push up hands on ben>h " & reps Speed ba>@ s?uat " . reps at /9"&9; 6ush press " . reps at 89":9; 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 -ine< 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: 4oriBontal push 5 pull Sunday: OFF MONDAY SE T!ON A " A T!#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 SE T!ON 1 " S!CE 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 D9 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 E9; o- the top wei,ht you rea>hed on the -ull ba>@ s?uat

TUESDAY SE T!ON A " A T!#AT!ON A* Medi>ine ball toss o=erhead $push press -ashion) " ."/ sets o- & throws 1* Medi>ine ball sla' " ."/ sets o- & throws SE T!ON 1 " ST2EN3T4 5 S!CE 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 F!M6O2TANT: A-ter e=ery set o- e(er>ises A< 1 and per-or' a set o- pull"ups*** per-or' about 7G. 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 SE T!ON A " A T!#AT!ON A* 1road 0u'ps " ."/ sets o- & 0u'ps 1* %"ar' D1 snat>h " ra'pin, sets o- . reps per ar' SE T!ON 1 " ST2EN3T4 5 S!CE 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 SE T!ON A " A T!#AT!ON

A* 6lyo push"up " ."/ sets o- & reps 1* Medi>ine ball throw -ro' >hest " ."/ sets o- & reps SE T!ON 1 " ST2EN3T4 5 S!CE 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"EH -ro' >hest) " start where you ended the ben>h wor@ up to 'a( -or>e set -or & reps F!M6O2TANT: A-ter Fe=eryF set o- e(e>ises A< 1 and on any horiBontal 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) per-or' one set o- & reps

PHASE III - STRENGTH AND SI&E FO'US II DURATION: to ! "##$% Trainin, split: Monday: % whole"body li-t I #erti>al pushGpull Tuesday: Lower body Wednesday: OFF Thursday: % whole"body li-t I horiBontal pushGpull Friday: Ar's Saturday: 6ower >ir>uit Sunday: OFF MONDAY SE A%* A7* A.* T!ON A " A T!#AT!ON Depth 0u'ps " ."/ sets o- & reps 6lyo push"up " ."/ sets o- & reps Medi>ine ball sla' " ."/ sets o- & reps

SE T!ON 1 " ST2EN3T4 5 S!CE 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 SE T!ON A " A T!#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 SE T!ON 1 " ST2EN3T4 5 S!CE 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 donJt ha=e 342) " . sets< stop 7 reps short o- -ailure T4U2SDAY SE T!ON A " A T!#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 SE T!ON 1 " ST2EN3T4 5 S!CE 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 SE T!ON A " ST2EN3T4 5 S!CE 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 EC 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 SE A%* A7* A.* A/* T!ON A " 6OWE2 !2 U!T 6ower >lean $:9":&;) . reps Speed ben>h press $/9"&9;) & reps +u'p s?uat $79; bodywei,ht) & reps Medi>ine ball sla' & reps

F 6er-or' >ir>uit D"%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 F 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 F 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 F 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- E reps