Size Strength & Awesomeness

[Buildingup24]

Superhero Program
Day 1-Squat/Bench

SQUAT COMPLEX-5 ROUNDS
A1-Box Squat
225-3 reps
A2-Fromt Squat: (add 10 lbs)
135-5 reps
A3. DB Snatch:
60-3 reps
A4: Jump Squat
60-3 reps
A5-DB Front Squat:
60-8 reps

BENCH COMPLEX: 5 ROUNDS
A1- Top half bench:
185-3 reps
A2-Bench:
155-4 reps
A3-Hang Clean: (add 5lbs)
115-3 reps
A4-Dips:
BW-8 reps
A5- Decline Push-Up:
BW-8 reps

 

[Buildingup24]

Day 2

OVERHEAD COMPLEX-5 ROUNDS
A1-Push Press:
135-3 reps
A2-Strict Press: (add 5lbs)
105-5 reps
A3-Snatch High Pull:
105-3 reps
A4-Hammer Jerk:
70-5 reps
A5-DB Neutral Press:
30/hand-9 reps

DEADLIFT COMPLEX-5 ROUNDS
A1-Rack Pull-Below knee
275-3 reps
A2-Snatch grip DL:
225-3 reps
A3-Power Clean:
135-2 reps
A4-1 Leg RDL:
45-6-8 reps
A5-Pull-Up:
BW-8-10 reps

Death-^^

 

[rustilldown]

Interesting program man! I always like reading your log because I like the variety of exercises you perform , and you have Olympic lifts thrown in there too nice workout !


Ride it like you stole it!!

 

[Buildingup24]

Interesting program man! I always like reading your log because I like the variety of exercises you perform , and you have Olympic lifts thrown in there too nice workout !


Ride it like you stole it!!

I'm gonna run it to put on mass tho. Gonna add a short circuit after each session for isolation stuff. Get that higher rep range- it truly is a difficult and intense program. 5 exercises back to back to back to back to back Is tough

 

[NoFatChicks91]

Very interesting program I agree as well. Looks pretty tough man. I did tons of those lifts back during my crossfit days. You're going to get some sick ass results man this is really interesting to me haha.

I always leave my options open because I alwayas have to change my routine up and you're a knowledgable bro. So I'll be following this closely! Still gonna get in on 5-3-1 tho

 

[Buildingup24]

Very interesting program I agree as well. Looks pretty tough man. I did tons of those lifts back during my crossfit days. You're going to get some sick ass results man this is really interesting to me haha.

I always leave my options open because I alwayas have to change my routine up and you're a knowledgable bro. So I'll be following this closely! Still gonna get in on 5-3-1 tho

6 weeks-. Gonna start adding a isolation circuit since I'm using this for mass gain instead of just body composition. CT is one of my personal favorite coaches so I have trust in it. Lets see what happens

 

[rustilldown]

With your mentality you will succeed with any program .. Just sayin


Ride it like you stole it!!

 

[Buildingup24]

With your mentality you will succeed with any program .. Just sayin


Ride it like you stole it!!

Thank you for the positive words.

Day 3
Squat/Bench Complex
SQUAT COMPLEX-4 ROUNDS
A1-Box Squat up 2 reps
225-5 reps
A2-Fromt Squat: (progression)
145-4 reps.
A3. DB Snatch:
60-3 reps
A4: Jump Squat
60-3 reps
A5-DB Front Squat:
60-8 reps

BENCH COMPLEX: 4 ROUNDS
A1- Top half bench:
185-3 reps
A2-Bench:
155-5-4-4-4-4
A3-Hang Clean: up 5lbs
120-3 reps
A4-Dips: up 1 rep
BW-10 reps
A5- Decline Push-Up:
BW-8 reps

ISOLATION CIRCUIT:
NEUTRAL GRIP PRESS->CABLE FLYES
70-3x10
15/side-3x10
Smith Guillotine Press:
70-3x10
90-1x10

 

[Buildingup24]

OHP/DL Complex

OVERHEAD COMPLEX-4 ROUNDS
A1-Push Press: up 1 rep
135-4 reps
A2-Strict Press: up 5 lbs/down 1 rep
110-4 reps
A3-Snatch High Pull: up 5lbs
110-5 reps
A4-Hang clean:
95-3 reps
A5-DB Leaning Lateral:
30/hand-9 reps

DEADLIFT COMPLEX-4 ROUNDS
A1-Rack Pull-Below knee
275-4 reps
A2-Snatch grip DL:
225-4 reps
A3-Power Clean:
135-3 reps
A4-1 Leg RDL:
45-6-8 reps
A5-Pull-Up:
BW-8-10 reps

ISOLATION CIRCUIT:
Hammer Press->Lateral->Hammer Curl:
55/side-3x12-15
10-3xfail
35-3x8-11

 

[Buildingup24]

PULL-UPS:
BW-5xwhatever
DB ROW:
105-3x8-10

JM 1 ARM BB ROW:extended set
50-2x15-5
75-1x10-3
KAYAK ROW->DUAL HANDLE LAT PD:
42.5-2xalot
55-2x10
LAT PD:
120-2x6 (2 second hold at bottom)

Cable curl:
57.5-2x6
50-2x8
40-1x15
DB Curl:
30-2 sets

6 sets rear Delts/Rhomboids