1000lb Club and Summer Strength Prep

Prep body to test for initial 1000lb Club test and transition to summer beach season strength program. 

*While the program says 7 days a week, it is structured as 3 days on, 1 day off between volume days and recovery days.*

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Pec Deck (Machine)

Incline Bench Press (Dumbbell)

Tricep Rope Push Down (Cable)

Dip (Weighted)

Chest / Tri's 1

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Decline Sit Up (Weighted)

Legs / Abs 1

Bent Over Row (Barbell)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Seated Lateral Shoulder Raise (Dumbell)

Bicep Curl (Cable)

Incline Walk

Back / Shoulders / Bi's 1

Stretching

Rest

Incline Bench Press (Barbell)

Pec Fly (Cable)

Bench Press (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Chest / Tri's 2

Squat (Smith Machine)

Leg Curl

Leg Extension

Goblet Squat

Decline Sit Up (Bodyweight)

Legs / Abs 2

Pull-Up (Weighted)

Single Arm Row (Dumbbell)

3-Way Shoulder Raise Combo (Dumbell)

Bicep Curl (Dumbbell)

Back / Shoulders / Bi's 2

Incline Bench Press (Smith Machine)

Alternating Bench Press (Dumbbell)

Skull Crusher (EZ Barbell)

Overhead Tricep Extension (Cable)

Chest / Tri's 3

Deadlift (Barbell)

Front Squat (Barbell)

Heels To Heaven

Leg Press

Legs / Abs 3

Bent Over Row (Smith Machine)

Arnold Press (Dumbbell)

Shrug (Barbell)

Preacher Curl (EZ Bar)

Back / Shoulders / Bi's 3

Pull-Up (Bodyweight)

Upper De-Load

Lower De-Load

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