MG-W9D1

1.) BB Power Clean 3x3, 2x2, 5x1

2.) Front Squat 5x4

3.) Double Kettlebell Swings 3x10-15

4A.) RDL 3x8-10

4B.) Walking Lunges 3x8-10 (L/R)

5.) Ab Rollouts 4x10-15

MG-W6D2

I understand not everyone has the same goals at the same time, if anyone has any questions about their training, post em up.

1.) Swiss Bar Floor Press 5x5

2A.) Incline DB Press 3x8-10

2B.) Weighted Pull Ups 3x8-10

3A.) Weighted (if possible) Ring Dips 3x10

3B.) Bent Over/Inverted Row 3x10

4A.) Weighted GHB Situps (SLOW) 3x10-15

4B.) Weighted Back Extension (SLOW) 3x10-15

MG-W6D1

Billy vs. the Beast
Mikey on the Fat Bar


Post deload, back at it again...

1.) 2 DB Power Jump 3x6

2A.) Front Squat 5x5

2B.) Reverse Hypers 5x10

3.) Good Morning 3x10

4.) Bulgarian Split Squat 3x8-10 (L/R)

5.) Ab Rollouts 3x15

MG-W2D1

These guys know a thing or two about a powerful sled drive.

1.) Power Clean + Clean + Push Jerk - x5-6 sets

2.) Squat - 6x3

3.) Push Press - 5x4

4A.) Weighted Pistols - 3x4-6 R/L

4B.) Close Grip Push Ups + Chains - 3x12

5.) Sled Drive - 5x10 seconds (Heavy)

Mass Gain Cycle Week 1 Day 2 (MGW1D2)

1.) Snatch 2x3, 3x2, 3x1

-cater to your needs and abilities, sub DB or power snatch, etc.

2.) Deadlift 6x4

-ascending

3A.) Weighted Ring Dips 4x8

3B.) Weighted Pull Ups 4x8

4A.) GHR 3x8-10

4B.) BB or DB Power Curls 3x8-10