Embrace The Suck

Hybrid athlete style, high volume training. 60% 1RM for all GVT sets.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Hip Thrust (Barbell)

Leg Extension

Stiff Leg Deadlift

Day 2

Deadlift (Barbell)

One Arm Bent Over Row

Seated Row (Cable)

Hanging Leg Raise

Goblet Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Sissy Squat

Walking Lunge (Dumbbell)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Bicep Curl (Barbell)

Bench Press (Close Grip)

Leg Curl

Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Dip (Weighted)

Floor Press (Dumbbell)

Tricep Rope Push Down (Cable)

Push Up

Chest Press (Machine)

Incline Bench Press (Barbell)

Chest Fly (Machine)

Dip (Bodyweight)

Standing Calf Raise

Back Extension (Weighted)

Pull-Up (Bodyweight)

Lying Pullover (Cable)

Day 3

Belt Squat

Pendlay Row

Floor Press (Barbell)

Lat Pulldown

Incline Bench Press (Dumbbell)

Lying Leg Curl

Bicep Curl (Dumbbell)

Reverse Wrist Curl (Barbell)

Bench Press (Dumbbell)

Chest Fly (Cable)

Landmine Press

Preacher Curl (Barbell)

Bicep Curl (Cable)

Shrug (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Strength/Power. The goal is BAR SPEED.  Attempt to complete all reps + sets with consistent speed

Pull-Up (Weighted)

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