Built To Last- Defranco 5o1q27

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----- The Ultimate Program for Long-term Strength, Health & Muscle -----

BUILT 2 LAST PROGRAM CREATED BY:

Joe DeFranco & Mike Guadango All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Joe DeFranco and/or Mike Guadango. This manual is being offered for education and information purposes. There is inherent risk with any physical activity. Please consult your physician before starting this (or any) H[HUFLVHSURJUDP'H)UDQFR¶V7UDLQLQJ6\VWHPV//&FDQQRWEHKHOGUHVSRQVLEOHIRU any injury that may occur while participating in this program.

&RS\ULJKW'H)UDQFR¶VTraining Systems, LLC

STOP!

DO NOT skip to the 10-‐week program until you read through ALL of the following notes! Reading this information is crucial to your success on the Built 2 Last program! ȋ –ǯ•‘Ž›ƒˆ‡™ ’ƒ‰‡•ǥ•‘•—…‹–—’ƒ†”‡ƒ†ǨȌ

Background & Goals

This program is the culmination of years of research, experimentation, and experience. After much trial and error, we really feel like we created an incredibly unique program that works Ȃ BIGTIME!

Before we get started, we want to make it clear that this is NOT a powerlifting program that was designed with the sole purpose of only improving your bench, squat and deadlift. This program will ‹’”‘˜‡›‘—”•–”‡‰–Šǡ„—–™‡†‹†ǯ–™ƒ– it to be one-‐dimensional. Our goal with this program is to improve strength, while simultaneously improving your body composition, muscularity, mobility and your overall healthǤŠ‹‘ˆ–Š‹•’”‘‰”ƒƒ•‘”‡‘ˆƒǲ•Ž‘™…‘‘‡”ǳ–Šƒ– will work long-‐term, as opposed to ǲ‰‡––‹g ›‘—•–”‘‰ƒ•Š‡ŽŽǳǡ while destroying your ts and making you feel like shit in the process. In fact, we both went through this entire program 4X before we perfected it and created the finished product you are about to embark on. Each and every time we went through the program, we actually felt betterǥand we know you will too!

Joe DeFranco

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Mike Guadango

PROGRAM COMPONENTS —„•–‹–—–‹‰ǲƒš-‐‡ˆˆ‘”–ǳ™‹–Š’‡”…‡–ƒ‰‡-‐based training

‘—ǯŽŽ‘–‹…‡–Šƒ–we are not training at or above 90% of our 1RM until Week 9 on this program. This drastically reduces the stress on your ts, as well as ›‘—”Ǥ††‘ǯ–™‘””›Ǣ›‘—ǯŽŽ•–‹ŽŽ‰‡–•–”‘‰Ǩ‡‡š’‡”‹‡–‡†‘ ourselves and with our clients for quite some time and w‡ǯ˜‡ˆ‹‰—”‡†‘—––Š‡ optimal rep ranges, percentages and volume to increase strength while training sub-‐maximally. In fact, our ts started feeling better as our strength improved on this program!

NOTE: We used ”‹Ž‡’‹ǯ•Šƒ”– as a guideline while developing this program. ”‹Ž‡’‹ǯ•Šƒ”–was developed from extensive research done with Russian Olympic weightlifters. It depicts the optimal number of reps that should be performed with certain percentages of your 1RM in order to increase strength. The researchers developed the following numbers:

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‹†‹‰›‘—”ǲͳǳ„‡ˆ‘”‡•–ƒ”–‹‰ the B2L program [IMPORTANT: MUST READ!!!]

You must know your REAL maxes on the Barbell Bench Press, Squat & Deadlift before you begin this program! MAKE SURE THESE ARE YOUR REAL MAXES Ȃ no help from your spotter, no guessing, no bullshit! Get your real max!

ǯ Ǩ

ˆ›‘—Ž‹‡–‘›‘—”•‡Žˆƒ†—•‡ƒƒš–Šƒ–ǯ•–‘‘Š‡ƒ˜›ǡ‹–™‹ŽŽ•…”‡™—’–Š‡‡–‹”‡ program! It is much better to be conservative with your max on this program, compared to over-‐shooting and going too heavy. *In other words, if you squatted 405 pounds in the gym, but the rep was a total ǲ‰”‹†‡”ǳ–Šƒ–ƒ†‡›‘—”‡›‡„ƒŽŽ•„Ž‡‡†ǡ›‘—”Ž—‰•…‘ŽŽƒ’•‡ǡƒ†›‘—‰ƒ˜‡ yourself a hernia Ȃ we woul†”‡…‘‡†—•‹‰͵͸ͷ‘”͵ͺͷƒ•›‘—”ǲƒšǳ™Š‡ figuring out your percentages on this program. And FYI, doing this does NOT ƒ‡›‘—Žƒœ›‘”ƒǲ—†‡”ƒ…Š‹‡˜‡”ǳ-‐-‐ it makes you smart. As you will read in –Š‡‡š–•‡…–‹‘ǡ™‡Šƒ˜‡„—‹Ž–‹ǲ”‡’”‡…‘”†•ǳ–Šƒ– ™‹ŽŽ’”‡˜‡–›‘—ˆ”‘ǲ‘– †‘‹‰‡‘—‰ŠǳǤ

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NOTE: Š‡‡˜‡”›‘—ǯ”‡ˆ‹‰—”‹‰‘—–›‘—”’‡”…‡–ƒ‰‡•ƒ†‹–…‘‡•–‘ƒǲ‘††ǳ number, ALWAYS ROUND THE NUMBER DOWN!

For example: You will be performing Narrow Grip Barbell Bench Presses with 70% of your max Bench Press ‘ƒ›ͳ‘ˆ‡‡ͳǤ‡–ǯ••ƒ››‘—”ƒš„‡…Š press is 275 pounds. When you multiply 275 x 70% you get 192.5 (275 x .7 = 192.5). In a case like this, we recommend rounding that number down, so you would be performing your work sets with 190lbs (as opposed to rounding up and training with 195lbs).

‡––‹‰ǲ”‡’”‡…‘”†•ǳ

‘—ǯŽŽ‘–‹…‡ƒ’Ž—• (+) sign after the rep prescription of your main lift on upper body days and occasionally on lower body days. For example: Week 1 of the Narrow Grip Bench Press looks like this: 70% 4 x 4 (last set 4+)

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This means you will perform 4 sets of 4 reps with 70% of your max, but on the ˆ‘—”–Š•‡–›‘—™‹ŽŽ’‡”ˆ‘”ǲͶ+ǳǤ‹’Ž›’—–ǡ‹ˆ›‘—ǯ”‡Šƒ˜‹‰ƒ‰‘‘† day and you can get more than 4 reps on the final set, Go For It! (If you can only get 4 ”‡’•‘–Š‡Žƒ•–•‡–ǡ–Šƒ–ǯ•ˆ‹‡–‘‘ǤȌMake sure you keep records of how many ”‡’•›‘—‰‡–‘–Š‡•‡ˆ‹ƒŽ•‡–•„‡…ƒ—•‡–Š‡•‡ǲ”‡’”‡…‘”†•ǳ™‹ŽŽ„‡ƒ„‹‰’ƒ”–‘ˆ tracking your progress on this program.

NOTE: Š‡•‡ǲ”‡’”‡…‘”†•ǳƒ”‡ƒ„‹‰”‡ƒ•‘™Š›™‡”‡…‘‡†„‡‹‰ conservative with your max (as discussed in the previous section). We would much rather ›‘—‰‘ǲŽ‹‰Š–‡”ǳƒ†–Š‡„‡ƒ„Ž‡–‘’‡”ˆ‘”͹‘”ͺ”‡’•‘›‘—” ǲͶΪǳ•‡–ǡƒ•‘’’‘•‡†–‘‰‘‹‰–‘‘Š‡ƒ˜›ƒ†„‡‹‰—ƒ„Ž‡–‘…‘’Ž‡–‡ƒ minimum of 4 reps. Capiche?!

Upper Body ƒ›ͳǲCore Liftsǳ

‘—ǯŽŽ‘–‹…‡–Šƒ–™‡—•‡–Š‡Narrow Grip Bench Press and Floor Press as our main upper body movements for two-‐thirds of this program. This is because ™‡ǯ˜‡found both of these exercises have a great carryover to the regular barbell bench press, while being extremely ǲ•Š‘—Ž†er-‐ˆ”‹‡†Ž›ǳǤŠ‡›„‘–Š„—‹Ž† incredible triceps strength as well. Less shoulder pain + •–”‘‰–”‹ǯ•= happy meathead with a big bench -

Upper Body Day 3: Eccentrics, Isometrics & (Dynamic) Concentric contractions

The main upper body lift(s) on Day 3 of this program will focus on a different type of muscular contraction †—”‹‰‡ƒ…Š‘ˆ–Š‡–Š”‡‡ǲ‹‹…›…Ž‡•ǳǤ

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The first 3 weeks will focus on sub-‐maximal eccentric dumbell bench presses. Slowing down the tempo of the eccentric (lowering) phase of the bench press for a 6-‐second count will help to develop more control and stability through the entire range of motion. Also, the elastic energy typically accumulated during a more rapid downward stroke will be dissipated and more starting strength will be developed out of the bottom of the bench. Finally, a more controlled lowering of the dumbbells will create more muscular damage (due to increased time under tension) and, in turn, build more muscle mass in the chest, shoulders, and triceps. These sub-‐max eccentric benches will help build a great foundation that will carry you through the rest of the program.

During Weeks 4-‐6, your main lift on Day 3 will be an iso-‐hold (pause) dumbbell bench press. Isometrics offer a wide range of benefits including improvements in yielding and reversal strength, injury prevention, motor unit recruitment, and t stability.

NOTE: Dumbbells are used for the main lift on the second upper body workout each week because we do not believe in bench-‐pressing with a barbell twice a week. That is, if you want to be built to last. Your shoulders will thank us 5-‐10 years from now -

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The main lift during the final mini-‐cycle of this program will be a plyo push-‐up variation. Dynamic-‐effort training (such as plyo push-‐ups) improves your rate of force development (RFD) and activates the high threshold motor units. We chose to incorporate plyo push-‐ups (as opposed to dynamic-‐effort barbell „‡…Š’”‡••‡•Ȍ„‡…ƒ—•‡–Š‡›ǯ”‡‡ƒ•‹‡”‘–Š‡Œ‘‹–•ƒ†•‘ˆ––‹••—‡‘ˆ–Š‡ shoulder.

Cycling and focusing on these 3 different muscular contractions (eccentric, isometric, concentric) has worked wonders for improving our strength and muscularity, while experiencing much less t pain and nagging injuries.

ǲ–”‡‰–Šƒ’ƒ…‹–›ǳircuits

‘—ǯŽŽ‘–‹…‡–Šƒ–ƒŽŽ‘ˆ–Š‡ accessory exercises on Upper Body workouts are ’‡”ˆ‘”‡†‹ǲ…‹”…—‹–ǳˆƒ•Š‹‘Ǥ—–”‡•–ƒ••—”‡†ǡ–Š‡•‡ƒ”‡ǯ–›our ‘ƒǯ• –”ƒ†‹–‹‘ƒŽǲ…‹”…—‹–•ǳ-‐-‐ where insignificant resistance is used for an endless number of reps. We like to call these circuits ǲ•–”‡‰–Š…ƒ’ƒ…‹–›ǳ circuits.

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—”…‹”…—‹–•‹…‘”’‘”ƒ–‡ǲ…ŠƒŽŽ‡‰‹‰ǳ™‡‹‰Š–•ƒ†Ž‘™‡””‡’”ƒ‰‡•‹‘”†‡”–‘ build strength and muscle, while you simultaneously get ƒǲ…‘†‹–‹‘‹‰ǳ benefit. ȋ ˆ›‘—ǯ”‡Ž‹‡—•ƒ†›‘—Šƒ–‡–”ƒ†‹–‹‘ƒŽ•–‡ƒ†›-‐state cardio, y‘—ǯ”‡ about to discover a much better way to get lean.) ‘—ǯŽŽ‘–‹…‡–Šƒ––Š‡‡š‡”…‹•‡•™‡’ƒ‹”–‘‰‡–Š‡”‹–Š‡•‡…‹”…—‹–•†‘ǯ––ƒe away from one another. This allows you to handle heavier weights (with better form), for a longer period of time. We hav‡ˆ‘—†–Š‡•‡ǲ•–”‡‰–Š…ƒ’ƒ…‹–›ǳ circuits to work wonders for improving body composition and work capacity. They also enable you to have a great workout without spending all day in the gym! They are one of the key components to the Built 2 Last program.

Retired NY Giants O-‐lineman Dave Diehl went from a playing weight of 315lbs to a lean & mean 278lbs while on the Built to Last program.

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Weight Selection

–ǯ•‹’‘”–ƒ––Šƒ–›‘—…Š‘‘•‡ the proper weight for the exercises in the strength capacity circuits. You want the weight for each exercise to be ǲ‘†‡”ƒ–‡Ž›Š‡ƒ˜›ǳǡ„—–‘–ƒš‹ƒŽǤYou should never miss a rep or need help with any exercise in the strength capacity circuits. NOTE: If the reps are descending during each week of a mini-‐cycle, you should be trying to go heavier each week. For example: Day 1 of Week 4 calls for you to perform 10-‐12 reps in the Bent-‐over DB Row. The next week, 8-‐10 reps are prescribed. Finally, Week 6 calls for 6-‐8 reps. In this case, you should be attempting to go approximately 5-‐10 pounds heavier each week (without sacrificing your form).

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Workout Tempo

One of the goals of the strength capacity circuits is to improve your work capacity, so we want to train at a quick tempo. But, you ǯ Šƒ˜‡–‘ǲ”—ǳ from exercise to exercise when performing the strength capacity circuits. You will see notes in the workouts that tell you to take about 10-‐20sec. between each exercise. This is enough time to walk over (if necessary) to the next ‡š‡”…‹•‡ƒ†‰‡–•‡–—’ǡ‡–…Ǥ’‡ƒ‹‰‘ˆ•‡––‹‰—’ǥmake sure to set up all 4-‐5 exercises of the circuit ahead of time! ‘—•Š‘—Ž†ǯ–„‡”—‹‰ƒŽŽƒ”‘—†–Š‡ gym looking for equipment and setting up as you go along. Set up all dumbbells, benches, etc, in the same general area, so you can train at an intense pace and focus on exercise technique (instead of looking for equipment). With that being •ƒ‹†ǡ›‘—ǯŽŽ‘–‹…‡™‡†‹†‡˜‡”›–Š‹‰‹‘—”’‘™‡”–‘ƒ‡–Š‡‡š‡”…‹•‡’ƒ‹rings and strength capacity circuits as convenient and realistic to perform as possible.

‘—ǯŽŽƒŽ•‘‘–‹…‡–Šƒ–™‡‘Ž›—•‡†ǲƒ‹•–”‡ƒǳ‰›‡“—‹’‡–‹–Š‹• ’”‘‰”ƒǤŠ‡”‡ƒ”‡ǯ–ƒ›ǲ•’‡…‹ƒŽ–›ǳ’‹‡…‡•‘ˆ‡“—‹’‡–‘”‹–‡•ǤŽŽ›‘— need are barbells, dumbbells, your bodyweight and an occasional medicine ball ƒ†‹‹„ƒ†Ǥ‘–Š‡”‡ǯ•Ǩ

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Even with his busy travel schedule, Dave Diehl was able to stay on the Built to Last program while having to train at different gyms all over the country.

Lower Body workouts

‘—ǯll notice that there is only one Lower Body workout each week on this ’”‘‰”ƒǤŠ‡”‡ƒ”‡ƒˆ‡™”‡ƒ•‘•ˆ‘”–Š‹•Ǥ‡ǯ˜‡‘–‹…‡†–Šƒ––Š‡ǲ™ƒ•Š‡†-‐up ‡ƒ–Š‡ƒ†ǳ’‘’—Žƒ–‹‘…ƒ‘Ž›–ƒ‡•‘—…Š•–”‡••Ǥ ‡…ƒ—•‡–Š‡›†‘ǯ–ǲlift for a livingǳ, there are outside factors stressing the body that limit recovery. (Work, stress, kids, relationships, etc.)

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We feel that performing two leg days with this type of program could be counterproductive for a lot of people.

‘—ǯŽŽƒŽ•‘‘–‹…‡–Šƒ–†—”‹‰ the first few weeks the –”ƒ†‹–‹‘ƒŽŽ›ǲƒ‹Ž‹ˆ–ǳ (barbell deadlift and barbell squat) is being performed in a ǲsupplementalǳ fashion. This is because the main emphasis is being placed on the eccentric and isometric contraction of the unilateral movement to assure that it is being properly trained and developed before it undergoes maximal loading. The purpose of performing the bilateral movement (barbell squat and barbell deadlift) in a supplemental fashion is to expose the body to the movement early, yet sub-‐maximally, so there is enough time for the body to adapt. With greater time for adaptation comes a decrease in muscle soreness, reduction in stiff ts and a much Ž‘™‡””‹•‘ˆ‹Œ—”›Ǥȋ‡…‡–Š‡–‡”ǲ„—‹Ž––‘Žƒ•–ǳǤȌ•–Š‡ program progresses, the bilateral movement is performed first to allow for proper concentration of the stress.

The ǲ ‘”™ƒ”†ȀBƒ…™ƒ”†ǳFarmers Walk ‹•‘‡‘ˆ–Š‡‡›‡š‡”…‹•‡•›‘—ǯŽŽ„‡’‡”ˆ‘”‹‰ on Lower Body days during Weeks 4 thru 6. They are great for getting lean & muscular.

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Deload week

Contrary to most ’”‘‰”ƒ•ǡ–Š‡”‡‹•‘Ž›‘‡ǲ†eloadǳ week in this 10-‐week cycle. This is because the loading intensity remains relatively low throughout the developmental period of this program. The body should have little issue recovering. The deload workouts are performed during Week 7 and are composed primarily of bodyweight and light band movements. This is for preventative measure. The final three weeks of this program are the most CNS intensive weeks and we want to make sure the body can handle the extreme loading that occurs during this time; not just from a CNS standpoint, but for comfort reasons as well. The purpose of this program is to feel good while you train. Our goal is NOT for you to feel like shit while on the Built 2 Last program.

Joe D. performs light band curls during his deload week

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Warm-‐up notes

It is critical that you warm up properly before every training session! Warming —’‡‡†•–‘„‡…‘‡ƒŠƒ„‹–‹ˆ›‘—ǯ”‡Ž‘‘‹‰–‘•–ƒ›Š‡ƒŽ–Š›ǡˆ‡‡Ž‰‘‘†ƒ†Šƒ˜‡ lasting gains. that this program is about being built to last Ȃ ‹–ǯ• ƒ„‘—–„‡‹‰ǲ„—‹Ž–ˆ‘”–™‘™‡‡•ƒ†–Š‡–‡ƒ”‹‰›‘—”Šƒ›and missing 2 months „‡…ƒ—•‡›‘—†‹†ǯ–™ƒ”—’ǳǨ We have provided two of our most practical (yet extremely effective) warm-‐ups for both upper and lower body workouts. DO NOT SKIP THESE WARM-‐UPS! They must be done before every single Built 2 Last workout in this book! [Make sure to click on the hyperlinks and watch the videos of each warm-‐up ‡š‡”…‹•‡–‘‡•—”‡›‘—ǯ”‡’‡”ˆ‘”‹‰–Š‡’”‘’‡”ly.]

Once you complete your warm-‐—’ǡ›‘—ǯŽŽ™ƒ––‘’‡”ˆ‘”ʹ-‐3 warm-‐up sets of ›‘—”ˆ‹”•–‡š‡”…‹•‡„‡ˆ‘”‡‰‡––‹‰‹–‘–Š‡ǲ™‘”•‡–•ǳ–Šƒ–ƒ”‡Ž‹•–‡†Ǥ For example: Day 1 of Week 1 has you supersetting Narrow Grip Barbell Bench Presses with Iso-‐hold Y-‐W-‐ǯ•Ǥ—–ǡ›‘—†‘ǯ–™ƒ––‘Œ—•––Š”‘™͹ͲΨ‘ˆ›‘—” max on the barbell and jump right into it. In this case, we recommend performing 3 warm-‐up sets of the Narrow Grip Barbell Bench Press before you •–ƒ”–›‘—”Ͷǲ™‘”•‡–ǳ•—’‡”•‡–•ǣ One example would be to perform 8 reps @ 35%, 6 reps @ 50%, then 4 reps at ͸ͲΨ„‡ˆ‘”‡›‘—•–ƒ”–›‘—”ǲ™‘”•‡–•ǳǤ

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Weekly schedule

The Built 2 Last program is best performed on non-‐consecutive days. For example: Monday, Wednesday, Friday OR Tuesday, Thursday, and Saturday. ˆˆ‘”•‘‡”‡ƒ•‘›‘—”•…Š‡†—Ž‡†‘‡•ǯ–’‡”‹––Š‹•Ǣ›‘—…ƒ’‡”ˆ‘”ƒ—’’‡” body workout and lower body workout on back-‐to-‐back days. Just make sure to get at least 48 hours between the two upper body workouts.

Built to Last co-‐creator Mike Guadango dropped 4% bodyfat while gaining 10 pounds on the Built to Last program. His close grip bench press went from 275 x 6 reps to 275 x 14 reps!

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FINAL NOTES

‡‘ˆ–Š‡“—‡•–‹‘•™‡ƒ–‹…‹’ƒ–‡‰‡––‹‰ˆ”‘–Š‡Š‹‰ŠŽ›‘–‹˜ƒ–‡†ǲ™ƒ•Š‡†-‐ —’‡ƒ–Š‡ƒ†ǳ…”‘™†‹•ǡǲ‘™…‘‡™‡ǯ”‡‘Ž›–”ƒ‹‹‰–Š”‡‡†ƒ›•ƒ™‡‡ǫ ™ƒ– –‘–”ƒ‹‘”‡Ǩǳ ‡”‡ǯ•–Š‡†‡ƒŽǥ

The Built 2 Last program is a strength program. It will definitely improve your overall fitness levels as well, but we would categorize this program as the •–”‡‰–Š’‘”–‹‘‘ˆ›‘—”‘˜‡”ƒŽŽ™‡‡Ž›’ŽƒǤǯ™Š›‹–ǯ•ǲ‘Ž›ǳ͵†ƒ›•ƒ ™‡‡Ǥȋ† ǡ™‡’—––Š‡™‘”†ǲ‘Ž›ǳ‹quotes because you will quickly realize that three days a week is PLENTY on this program. Trust us.)

At 39-‐years-‐old, Built to Last co-‐…”‡ƒ–‘” ‘‡‡ ”ƒ…‘‹•–Š‡Ž‡ƒ‡•–Š‡ǯ• been in his entire life. He dropped 10 pounds of bodyfat while gaining strength. His max bench press went from 315 x 4 to 365 x 5!

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The beauty of this 3-‐day split is that it gives you 4 other days of freedom to do what YOU like! Š‡†‡•‹‰‹‰™‘”‘—–•ˆ‘”–Š‡ǲ’—„Ž‹…ǳ‹–ǯ•‹’‘••‹„Ž‡–‘ please everyone; so we decided to develop the hard part, so you can go out and have fun doing what you Ž‹‡†—”‹‰–Š‡”‡•–‘ˆ–Š‡™‡‡Ǥ†–Šƒ–ǯ•‘„˜‹‘—•Ž› going to be different for everyone.

‡”‡ƒ”‡•‘‡‡šƒ’Ž‡•ǥ

ƒ •—’‡”•–ƒ”ǲ”‹’Ž‡ǳƒ††‡†ƒsled-‐dragging workout during the weekend while he was on this program. He would also perform incline treill walking with a weight vest ‘Š‹•ǲ‘Ž‹ˆ–‹‰†ƒ›•ǳ†—”‹‰–Š‡ week.

ƒ We had some former athletes that liked to run hill sprints, push the prowler and/or incorporate some battle rope workouts once or twice a week while on this program.

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ƒ A few parents told us that they went for a bike ride and/or played basketball with their kids on their off days.

ƒ A bunch of people preferred to do some low intensity cardio in between the high intensity Built 2 Last workouts.

ƒ And some guys did absolutely nothing on their off days.

As you can see, there are endless possibilities. Make this program your program.

ǡ‡‘—‰Š‘ˆ–Š‡•ƒŽŽ–ƒŽǥ TIME TO TRAIN!!!

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THE WARM-‐UPS

B2L Upper Body Warm-‐up -‐ ǲŠ‡‹’Ž‡͸ǳ

1. 2. 3. 4. 5. 6.

The B2L Upper Body Foam Roll series Prone Shoulder Rotations w/ band: 1 x 10 Žƒ…„—”•ǡƒƒǡǲ-‐Šƒ†…—ˆˆ•ǳǣ 1 x 10 Kneeling Thoracic Extension + Rotation (hips on heels): 1 x 10 each side Static Lat Stretch: 1 x 20-‐30sec each side Pre-‐Bench Dumbell Shoulder Circuit: 2 sets a. Seated Lateral Raises (3sec pause at top, 3sec eccentric) x 6 b. Seated Cuban Press x 8 c. Standing Single Arm DB Shrugs (off arm behind back) x 10 -‐ 20

B2L Lower Body Warm-‐up ‡ ”ƒ…‘ǯ•‹„‡”ͳͳ mobility series

1. 2.

Weighted Calf/Achilles stretch: 30sec w/ leg straight, 15sec w/ knee bent

(Hold 25lb Ȃ 45lb dumbell or weight plate)

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Week 1 Day 1: Upper Body Workout

*Before starting your workout, perform the B2L Upper Body Warm-‐up! 1A. Narrow Grip Barbell Bench Press: *70% 4 x 4 (last set 4+)

1B. 2.

Iso-‐hold Y-‐W-‐T: 4 x 10sec hold each position -‐REST 10-‐20sec. b/t exercises and 2min b/t supersets Strength Capacity Circuit: 3 rounds

a. Off-‐set Med Ball Push-‐ups w/ Shoulder Touch x 5-‐10 each arm b. Seated Cable Rows x 12-‐15 c. L-‐Lateral Raise w/ Long Lever Eccentric x 10-‐12 d. McGill Sit-‐Ups x 8-‐ͳͲ‡ƒ…Šǲ•‹†‡ǳ -‐REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round *NOTE: All percentages on Upper Body days are based off of your Barbell Bench Press (regular grip) max.

Example: If your Barbell Bench Press max is 300lbs, you will be using 210lbs today for your Narrow Grip Barbell Bench Press work sets. (300 x .7 = 210)

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Day 2: Lower Body Workout

Before starting your workout, perform the B2L Lower Body Warm-‐up! 1. Pre-‐Squat Activation circuit: 2 rounds a. Toe Risers (dorsi flexion) x 15 b. ǯ• x 15 each leg c. Straight Leg Heel Raise (shift hips back) x 8-‐10 each leg d. Side Planks x 10-‐15sec. each side -‐ REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round

2.

Eccentric Rear Foot Elevated Barbell Split Squat Ȃ 6sec lowering: *30% 3 x 5 each leg

3.

Trap Bar or Straight Bar Deadlift: 55% 2 x 8

4A.

Single Leg Hip Thrusts, back on bench: 2 x 8-‐10 each leg

4B.

Bodyweight Calf Raises on floor: 2 x 10 Ȃ 15

4C. Stability Ball Crunches: 2 x 10-‐15 -‐ REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each tri-‐set *Use 30% of your max barbell squat

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Day 3: Upper Body Workout

Before starting your workout, perform the B2L Upper Body Warm-‐up! 1A. *Eccentric Incline DB Bench Press Ȃ 6sec. lowering: 20% 3 x 8

1B. Bilateral Lat Pulldown w/ Unilateral Eccentric (6sec.): 3 x 5 each arm -‐REST 20-‐30sec. b/t exercises and 2min b/t supersets 2. Strength Capacity Circuit: 3 rounds

a. **Strict DB Flyes w/ internal rotation x 8-‐10 b. Mini-‐band Pull-‐aparts (underhand) x 12-‐15 c. Concentration Curls x 8-‐10 each arm d. Dead-‐stop Dumbell Tricep Extensions x 8-‐10 e. Pike Planks x 12-‐15 -‐REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round

*NOTE #1: Š‡’‡”…‡–ƒ‰‡Ž‹•–‡†ˆ‘”–Š‡ǲ……‡–”‹… …Ž‹‡‡…Š”‡••ǳ”‡’”‡•‡–•–Š‡ percentage of your 1RM in the Barbell Bench Press. Example: If your max Barbell Bench is 300lbs, you will multiply 300 x 20%. (300 x .2 = 60) That gives you 60. This means you will use 60lb dumbbells for this exercise. PLEASE NOTE THAT ALL PERCENTAGES LISTED FOR DUMBELL BENCH PRESS VARIATIONS DURING WEEKS 1 Ȃ 6 ON THIS PROGRAM ARE JUST GUIDELINES. YOU CAN ADJUST THE WEIGHT ACCORDINGLY (IF NEEDED) IN ORDER TO COMPLETE THE PRESCRIBED # OF REPS. In other words, if the wei‰Š–†‘‡•ǯ–ˆ‡‡Ž…ŠƒŽŽ‡‰‹‰‡‘—‰Š-‐ go heavier. If the weight is too heavy to complete the prescribed reps -‐ go lighter.

**NOTE #2: STRICT DB FLYES Ȃ Each dumbbell should represent approximately 10% of your max barbell bench press weight when performing this strict variation of the fly. Example: If your max bench is 300 pounds, you will perform these strict flyes with 30lb dumbells (or less). ǯ–—”–Š‡•‡ˆŽ›‡•‹–‘ƒǲ’”‡••ǳǨ

[ 23 ]


Before starting your workout, perform the B2L Upper Body Warm-‐up! 1A. Narrow Grip Barbell Bench Press: 75% 4 x 3 (last set 3+)

1B. Iso-‐hold Y-‐W-‐T: 4 x 12sec hold each position -‐REST 10-‐20sec. b/t exercises and 2min b/t supersets

2. Strength Capacity Circuit: 4 rounds

a. Off-‐set Med Ball Push-‐ups w/ Shoulder Touch x 5-‐12 each arm b. Seated Cable Rows x 10-‐12 c. L-‐Lateral Raise w/ Long Lever Eccentric x 8-‐10 d. McGill Sit-‐Ups x 8-‐ͳͲ‡ƒ…Šǲ•‹†‡ǳ -‐REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round

[ 24 ]



2.

Eccentric Rear Foot Elevated Barbell Split Squat Ȃ 6sec lowering: 32.5% 3 x 4 each leg

3.


4A.

Single Leg Hip Thrusts, back on bench: 3 x 8-‐10 each leg

4B.

Bodyweight Calf Raises on floor: 3 x 10 Ȃ 15

4C. Stability Ball Crunches: 3 x 10 -‐ 15 -‐ REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each tri-‐set

[ 25 ]


Before starting your workout, perform the B2L Upper Body Warm-‐up! 1A. Eccentric Incline DB Bench Press Ȃ 6sec. lowering: 22.5% 3 x 7

1B. Bilateral Lat Pulldown w/ Unilateral Eccentric (6sec.): 3 x 4 each arm -‐REST 20-‐30sec. b/t exercises and 2min b/t supersets


a. Strict DB Flyes w/ internal rotation x 6-‐8 b. Mini-‐band Pull-‐aparts (underhand) x 15-‐20 c. Concentration Curls x 6-‐8 each arm d. Dead-‐stop Dumbell Tricep Extensions x 6-‐8 e. Pike Planks x 15-‐20 -‐REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round

[ 26 ]


Before starting your workout, perform the B2L Upper Body Warm-‐up! 1A. Narrow Grip Barbell Bench Press: 80% 4 x 2 (last set 2+)

1B. Iso-‐hold Y-‐W-‐T: 4 x 15sec hold each position -‐REST 10-‐20sec. b/t exercises and 2min b/t supersets


a. Off-‐set Med Ball Push-‐ups w/ Shoulder Touch x 6-‐12 each arm b. Seated Cable Rows x 8-‐10 c. L-‐Lateral Raise w/ Long Lever Eccentric x 6-‐8 d. McGill Sit-‐Ups x 8-‐ͳͲ‡ƒ…Šǲ•‹†‡ǳ -‐REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round

[ 27 ]



2.

Eccentric Rear Foot Elevated Barbell Split Squat Ȃ 6sec lowering: 35% 3 x 3 each leg

3.


4A. Single Leg Hip Thrusts, back on bench: 3 x 8-‐10 each leg (add resistance if you can)

4B. Bodyweight Calf Raises on floor: 3 x 15-‐20

4C. Stability Ball Crunches: 3 x 10 -‐ 15 -‐ REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each tri-‐set

[ 28 ]


Before starting your workout, perform the B2L Upper Body Warm-‐up! 1A. Eccentric Incline DB Bench Press Ȃ 6sec. lowering: 25% 3 x 6

1B. Bilateral Lat Pulldown w/ Unilateral Eccentric (6sec.): 3 x 4 each arm -‐REST 20-‐30sec. b/t exercises and 2min b/t supersets


a. Strict DB Flyes w/ internal rotation x 6-‐8 b. Mini-‐band Pull-‐aparts (underhand) x 15-‐20 c. Concentration Curls x 6-‐8 each arm d. Dead-‐stop Dumbell Tricep Extensions x 6-‐8 e. Pike Planks x 15-‐20 -‐REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round

[ 29 ]


Before starting your workout, perform the B2L Upper Body Warm-‐up! 1A. Barbell Floor Press: 77.5% 4 x 4 (last set 4+)

1B. Iso-‐hold Rear Delt Bench Flyes: 4 x 5 (hold each rep at top for 5sec) -‐REST 20-‐30sec. b/t exercises and 2min b/t supersets

2.

Strength Capacity Circuit: 4 rounds

a. Med ƒŽŽǲ“—‡‡œ‡ǳ—•Š-‐ups x 6-‐12 b. Bent-‐over Dumbell Row x 10-‐12 each arm c. Dead Stop Lateral Raises x 10-‐12 d. Straight leg hip-‐ups on bench x 10-‐12 -‐REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round

[ 30 ]


Before starting your workout, perform the B2L Upper Body Warm-‐up! 1. Pre-‐Squat Activation circuit: 2 rounds a. Toe Risers (dorsi flexion) x 15-‐20 b. ǯ• x 15-‐20 each leg c. Straight Leg Heel Raise (shift hips back) x 10-‐12 each leg d. Side Planks x 15-‐20sec. each side -‐ REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round

2.

Iso-‐Hold Rear Foot Elevated Barbell Split Squat Ȃ 3sec pause: 32.5% 3 x 5 each leg

3.

Barbell Box Squat or Barbell Squat: 65% 3 x 5

4A.

Dumbell ǯ•: 3 x 8 -‐ 10

4B.

Weighted Calf Raises: 3 x 10 Ȃ 15

4C.

Hollow Body Rocks: 3 x 20 Ȃ 30sec. -‐REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each tri-‐set

5. Forward/Backward Farmers Walks: 2 x 3-‐4 *reps *1 rep = Walk forward (5-‐10yds), stop for 2sec, Walk backward (5-‐ 10yds), stop for 2sec.

[ 31 ]


Before starting your workout, perform the B2L Upper Body Warm-‐up!

1A.

Iso-‐hold Incline Dumbell Bench Press -‐ 3sec pause: 22.5% 3 x 7

1B. *Iso-‐hold Incline Dumbell Rows -‐ 3sec pause: 3 x 7 -‐REST 10-‐20sec. b/t exercises and 2min b/t supersets


a. Standing J-‐Pulldowns w/ Rope x 10-‐12 b. Cable Face Pulls w/ Rope x 10-‐12 c. Cable Tricep Pushdowns w/ Rope x 10-‐12 d. Zottman Curls x 10-‐12 e. RKC Planks x 5 -‐REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round

*NOTE: When performing Iso-‐hold Incline Dumbell Rows we suggest using approximately 60-‐70% ‘ˆ–Š‡™‡‹‰Š–›‘—ǯ”‡—•‹‰ˆ‘”›‘—”Iso-‐hold Incline Dumbell Bench Presses. Example: ˆ›‘—ǯ”‡’‡”ˆ‘”‹‰›‘—” •‘-‐hold Dumbell Bench Presses with 100lb dumbells, you would perform your Iso-‐hold Rows with 60-‐70lb dumbbells. (Using a lighter weight when performing the Rows enables you to perform the exercise with better technique and recruit the desired musculature.)

[ 32 ]



1B. Iso-‐hold Rear Delt Bench Flyes: 4 x 5 (hold each rep at top for 5sec) -‐REST 20-‐30sec. b/t exercises and 2min b/t supersets

2.

Strength Capacity Circuit: 5 rounds a. Med ƒŽŽǲ“—‡‡œ‡ǳ—•Š-‐ups x 6-‐12 b. Bent-‐over Dumbell Row x 8-‐10 each arm c. Dead Stop Lateral Raises x 8-‐10 d. Straight leg hip-‐ups on bench x 10-‐12 -‐REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round

[ 33 ]


Before starting your workout, perform the B2L Upper Body Warm-‐up! 1. Pre-‐Squat Activation circuit: 2 rounds a. Toe Risers (dorsi flexion) x 15-‐20 b. ǯ• x 15-‐20 each leg c. Straight Leg Heel Raise (shift hips back) x 10-‐12 each leg d. Side Planks x 15-‐20sec. each side -‐ REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round

2. Iso-‐Hold Rear Foot Elevated Barbell Split Squat Ȃ 3sec pause: 35% 3 x 4 each leg

3.

Barbell Box Squat or Barbell Squat: 70% 3 x 4

4A.

—„‡ŽŽǯ•ǣ 3 x 8 Ȃ 10

4B.


4C.

Hollow Body Rocks: 3 x 20 Ȃ 30sec. -‐ REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each tri-‐set

5.

Forward/Backward Farmers Walks: 3 x 2-‐4 *reps *1 rep = Walk forward (5-‐10yds), stop for 2sec, Walk backward (5-‐ 10yds), stop for 2sec.

[ 34 ]


Before starting your workout, perform the B2L Upper Body Warm-‐up! 1A. Iso-‐hold Incline Dumbell Bench Press -‐ 3sec pause: 25% 3 x 6

1B. Iso-‐hold Incline Dumbell Rows -‐ 3sec pause 3 x 6 -‐REST 10-‐20sec. b/t exercises and 2min b/t supersets

2. Strength Capacity Circuit: 5 rounds a. Standing J-‐Pulldowns w/ Rope x 8-‐10 b. Cable Face Pulls w/ Rope x 8-‐10 c. Cable Tricep Pushdowns w/ Rope x 8-‐10 d. Zottman Curls x 8-‐10 e. RKC Planks x 5 -‐REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round

[ 35 ]



1B. Iso-‐hold Rear Delt Bench Flyes: 4 x 5 (hold each rep at top for 5sec) -‐REST 20-‐30sec. b/t exercises and 2min b/t supersets 2. Strength Capacity Circuit: 6 rounds a. ‡†ƒŽŽǲ“—‡‡œ‡ǳ—•Š-‐ups x 6-‐12 b. Bent-‐over Dumbell Row x 6-‐8 each arm c. Dead Stop Lateral Raises x 6-‐8 d. Straight leg hip-‐ups on bench x 10-‐12 -‐REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round

[ 36 ]


Before starting your workout, perform the B2L Lower Body Warm-‐up! 1. Pre-‐Squat Activation circuit: 2 rounds a. Toe Risers (dorsi flexion) x 15-‐20 b. ǯ• x 15-‐20 each leg c. Straight Leg Heel Raise (shift hips back) x 10-‐12 each leg d. Side Planks x 15-‐20sec. each side -‐ REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round

2.

Iso-‐Hold Rear Foot Elevated Barbell Split Squat Ȃ 3sec pause: 37.5% 3 x 3 each leg

3. Barbell Box Squat or Barbell Squat: 75% 3 x 3 (last set 3+)

4A.

Dumbell ǯ•™Ȁ„ƒ† (band optional): 3 x 8 Ȃ 10

4B.


4C.

Hollow Body Rocks: 3 x 20 Ȃ 30sec. -‐ REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each tri-‐set

5.

Forward/Backward Farmers Walks: 3 x 2-‐4 *reps *1 rep = Walk forward (5-‐10yds), stop for 2sec, Walk backward (5-‐ 10yds), stop for 2sec.

[ 37 ]


Before starting your workout, perform the B2L Upper Body Warm-‐up! 1A. Iso-‐hold Incline Dumbell Bench Press -‐ 3sec pause: 27.5% 3 x 5

1B. Iso-‐hold Incline Dumbell Rows -‐ 3sec pause: 3 x 5 -‐REST 10-‐20sec. b/t exercises and 2min b/t supersets

2. Strength Capacity Circuit: 6 rounds a. Standing J-‐Pulldowns w/ Rope x 8-‐10 b. Cable Face Pulls w/ Rope x 8-‐10 c. Cable Tricep Pushdowns w/ Rope x 8-‐10 d. Zottman Curls x 8-‐10 e. RKC Planks x 5 -‐REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round

[ 38 ]

Week 7 -‐ Deload

Day 1 Ȃ Full Body (Upper focus)

Before starting your workout, perform the B2L Upper Body Warm-‐up! 1. Upper Body Circuit: Go thru 4X a. Push-‐ups x 10-‐25 b. Band Pull-‐aparts (overhand) x 10-‐25 c. Band Curls x 10-‐25 -‐Rest 10sec. b/t exercises and 30-‐60sec. b/t rounds

2. B2L Dumbell Complex: Go thru 2-‐3X a. Renegade Rows x 5 each arm b. Mountain Climbers x 6 each leg c. Burpees x 7 d. Curl to Press x 8 -‐Rest 1-‐3 minutes b/t rounds

[ 39 ]

Day 2 Ȃ Full Body (Lower focus)

Before starting your workout, perform the B2L Lower Body Warm-‐up! 1. Lower Body Circuit: Go thru 4X a. Lateral X-‐Band Walks x 12 steps each side b. Goblet Squats x 8 c. Band Pull-‐aparts (underhand) x 12 d. Ž—–‡”‹†‰‡ǲƒ”…Š‹‰ǳ x 8 each leg -‐Rest 10-‐20sec. b/t exercises and 30-‐60sec. b/t rounds

2. B2L Bodyweight Complex: Go thru 2-‐3X a. Plank to Push-‐up x 4 each side b. Burpees w/ jump x 6 c. Mountain Climbers x 8 each leg d. ǲ —’‹‰ ƒ…ǳŽƒ•x 10 -‐Rest 1-‐3 minutes b/t rounds

[ 40 ]


Before starting your workout, perform the B2L Upper Body Warm-‐up! 1. Barbell Bench Press: 85% 4 x 2 (last set 2+)

2. ǲ…”ƒ’‡–Š‡”ƒ…ǳƒ”„‡ŽŽ‘™•ǣ 4 x 8-‐12

3. 3-‐6-‐12 Biceps Tri-‐set from Hell: 2-‐3 sets a. Eccentric Close Grip Underhand Chins x 3 reps (6-‐10sec lowering) b. Incline 1 ½ Rep Dumbell Curls x 6 reps c. Standing Hammer Curls or Band Curls x 12 reps

[ 41 ]


Before starting your workout, perform the B2L Lower Body Warm-‐up! 1. Pre-‐Squat Activation series: Go thru 2X a. Toe Risers (dorsi flexion) x 15-‐20 b. ǯ• x 15-‐20 each leg c. Straight Leg Heel Raise (shift hips back) x 10-‐12 each leg d. Side Planks x 15-‐20sec. each side -‐ REST 10-‐20sec. b/t exercises and 30-‐60sec. b/t each round

2.

Barbell Box Squat or Barbell Squat: 85% 4 x 3 (last set 3+)

3.

”‹•‘‡”ǲ’‡‡†ƒ–‡”ǳ“—ƒ–• (1 ½ reps): 2 x 8-‐10 each leg

4A. Eccentric Hamstring Curls w/ furniture sliders Ȃ 6sec lowering: 2 x 4-‐6

4B. Anti-‐Rotation Alphabet w/ band: 2 x each side

[ 42 ]


Before starting your workout, perform the B2L Upper Body Warm-‐up! 1. Strength Capacity Circuit: 5 rounds a. *Plyo Push-‐ups x 4 b. Iso-‐dynamic Lateral Raises x 6 each arm c. **Inverted Bodyweight Rows or Pull-‐ups (added weight is optional) x 8 d. Sprinter Sit-‐ups x 10 (5 each side) -‐REST 10sec. between exercises and 30-‐60sec. between each round. *Plyo Push-‐up options (choose one): Beginner, Intermediate, Advanced

**Inverted Bodyweight Row options (choose one): Beginner, Intermediate, Advanced

2.

*Rest-‐Pause Flat Dumbell Bench: 1x8 (warm-‐up), 1 x Rest-‐Pause

*NOTE: Rest-‐Pause Dumbell Bench = Choose a weight that represents your 15 rep max (or close to it). Perform about 12-‐13 reps with that weight. (Make sure to leave 1-‐2 reps ǲin the tankǳ.) Rest for 15-‐20 seconds and then perform another 5-‐7 reps with that weight. Rest another 15-‐20 seconds and then perform as many reps as you can with that same weight. That completes your Rest-‐Pause set.

3.

Mini Band Pull-‐aparts (overhand): *70 total reps

*You can perform the reps however you would like. Example: 7 sets x 10 reps or 5 sets x 14 reps, etc. Use the rep range that enables you to complete the highest quality reps.

[ 43 ]


Before starting your workout, perform the B2L Upper Body Warm-‐up! 1. Barbell Bench Press: 90% 3 x 1 (last set 1+)

2.

ǲ…”ƒ’‡–Š‡”ƒ…ǳƒ”„‡ŽŽ‘™•ǣ 4 x 8-‐12

3.

3-‐6-‐12 Biceps Tri-‐set from Hell: 3 sets a. Eccentric Close Grip Underhand Chins x 3 reps (6-‐10sec lowering) b. Incline 1 ½ Rep Dumbell Curls x 6 reps c. Standing Hammer Curls or Band Curls x 12 reps

[ 44 ]



2.

Barbell Box Squat or Barbell Squat: 90% 3 x 1 (last set = 1+)

3.

”‹•‘‡”ǲ’‡‡†ƒ–‡”ǳ“—ƒ–• (1 ½ reps): 2 x 8-‐12 each leg



[ 45 ]


Before starting your workout, perform the B2L Upper Body Warm-‐up! 1. Strength Capacity Circuit: 6 rounds a. *Plyo Push-‐ups x 4 b. Iso-‐dynamic Lateral Raises x 6 each arm c. **Inverted Bodyweight Rows or Pull-‐ups (added weight is optional) x 8 d. Sprinter Sit-‐ups x 10 (5 each side) -‐REST 10sec. between exercises and 30-‐45sec. between each round. *Plyo Push-‐up options (choose one): Beginner, Intermediate, Advanced **Inverted Bodyweight Row options (choose one): Beginner, Intermediate, Advanced

2.

Rest-‐Pause Flat Dumbell Bench: 1x8 (warm-‐up), 1 x Rest-‐Pause

3.

Mini Band Pull-‐aparts (overhand): 85 total reps

[ 46 ]

WEEK 10 Ȃ Test Week Day 1: Upper Body Workout

Before starting your workout, perform the B2L Upper Body Warm-‐up! 1. Barbell Bench Press: work up to 1RM!

Warm-‐up sets: 40% x 6, 50% x 4, 65% x 2, 70% x 2 Work sets: 80% x 1, 87.5% x 1, 92.5% x 1, 97.5% x 1, *NEW MAX! *We suggest ‰‘‹‰ˆ‘”ƒǲ…‘•‡”˜ƒ–‹˜‡ǳƒšȋͷ-‐10 pounds) to start. If you crush that weight (which we know you will), you can then attempt another set with a heavier weight.

2.

ǲ…”ƒ’‡–Š‡”ƒ…ǳƒ”„‡ŽŽ‘™•ǣ 4 x 8-‐12

3.

3-‐6-‐12 Biceps Tri-‐set from Hell: 2-‐3 sets a. Eccentric Close Grip Underhand Chins x 3 reps (6-‐10sec lowering) b. Incline 1 ½ Rep Dumbell Curls x 6 reps c. Standing Hammer Curls or Band Curls x 12 reps

[ 47 ]



2.

Barbell Box Squat or Barbell Squat: Work up to 1RM!

Warm-‐up sets: 40% x 6, 50% x 4, 65% x 2, 70% x 2 Work sets: 80% x 1, 87.5% x 1, 92.5% x 1, 97.5% x 1, *NEW MAX! *We suggest go‹‰ˆ‘”ƒǲ…‘•‡”˜ƒ–‹˜‡ǳƒšȋ10-‐20 pounds) to start. If you crush that weight (which we know you will), you can then attempt another set with a heavier weight.



[ 48 ]


Before starting your workout, perform the B2L Upper Body Warm-‐up! 1. Strength Capacity Circuit: 5 rounds a. *Plyo Push-‐ups x 4 b. Iso-‐dynamic Lateral Raises x 6 each arm c. **Inverted Bodyweight Rows or Pull-‐ups (added weight is optional) x 8 d. Sprinter Sit-‐ups x 10 (5 each side) -‐REST 10sec. between exercises and 30sec. between each round. *Plyo Push-‐up options (choose one): Beginner, Intermediate, Advanced

**Inverted Bodyweight Row options (choose one): Beginner, Intermediate, Advanced

2.

Rest-‐Pause Flat Dumbell Bench: 1x8 (warm-‐up), 1 x Rest-‐Pause

3.

Mini Band Pull-‐aparts (overhand): 100 total reps

[ 49 ]

CONGRATS, You made it!!!

You survived a tough 10 weeks and you should be proud!

ǲBut now what?ǳ

We suggest taking a few days (or a week) off and then get right back –‘‹–ǨŠƒ–ǯ•”‹‰Š–Ǣ–Š‡„‡ƒ—–›‘ˆ–Š‹•’”‘‰”ƒ‹•–Šƒ–‹–…ƒ„‡ performed over and over again. In fact, we performed FOUR consecutive 10-‐week cycles of this program while we were putting this ebook together!

After each cycle we would relax for a week or so and then start all over again. (Just make sure to use your new maxes when calculating the percentages for your next Built 2 Last cycle.)

[ 50 ]

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