FLEX STRENGTH

4 OR 8 SETS*
6 Tempo Close-Grip Incline Bench Press (30X0)
-Rest 1:00-
6 Tempo Chin-ups (30X0, weighted if possible)

-Rest 1:00 b/t Sets-

(Score is Weight on Bench)

GOAL: RPE 9 | Week 4 of our 6-week accumulation cycle. This is when the volume truly starts to add up. If the amount of volume is catching up to you, you have the option to deload this week and/or next week by scaling down the volume from 8 sets to just 4. If you feel good and want to keep building, keep the volume the same as in past weeks, but use a heavier weight. For the final week of the cycle, we will all go back to the full prescribed volume for one last BIG PUSH.

Scoring: Load

FLEX BODYBUILDING

1.) 2-3 SETS
8-12 DB Lateral Raises (Moderate)
-Rest :10-
15 Front Plate Raises (Light-Mod)
-Rest :10-
15 DB Lateral Raises (Light)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS
10-12 Bar Dips
-Rest :10-
Max Set Banded (or Cable) Tricep Pushdown

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | Big shoulder and tricep pump we saw during Week 2 of this cycle. For the final superset of bar dips and tricep pushdowns, I want you to make sure you are bending the elbow into full flexion so that we really target the tricep in the stretch position. It should burn! The pump is unreal!

Daily-5 Warm-Up

2:00 Cardio Choice

into...

EMOM x 3 MINUTES
20 Jumping Jacks + 20 DB Toe Taps

(No Measure)

Full-Body Strength

4 SETS
AMRAP x 3 MINUTES
6 DB Deadlifts
4 DBL DB Swings
2 DB Hang Squat Cleans

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

Scoring: Reps

Full-Body Workout

AMRAP x 14 MINUTES
10 DB Sumo Deadlift High Pulls
:30 Cardio Choice 1
10 DB Alt Lunges
:30 Cardio Choice 2

(Score is Rounds + Reps)

Scoring: Rounds + Reps

Finisher

3 SETS
20 Russian Twists
15 V-Ups
20 Bird Dogs

-Rest As Needed b/t Sets-

(No Measure)