Wentzville, Mo

muneermahmood1996 @ [Link]
Muneer Mahmood
 WEEK 1

DAY 1 - CHEST / BACK (1)

1. Incline DB Bench Press - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
2. Cable Crossovers - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
*3A. DB Floor Flyes - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed super-
*3B. DB Floor Press - 3 x F w/ rest-pause sets.
**120 reps if your max in one set is 20 or more. 60 if your max in one set is
SCHOOL'S OUT: Pushups x 120** or 60** (AFAP in good form) less than 20. Rest 2-3 minutes before and after SCHOOL’S OUT exercise.
BACK BASICS:
4. Barbell Rows - 5 x 5RM (add weight next workout if all 5 sets of 5
achieved) Rest 2-3 minutes between sets.
5. Pullups - 3 x 8-10 to failure (use weight if necessary) Rest 60-90 seconds between sets.

DAY 2 - QUADS / HAMS (1)

1. Barbell Front Squats - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
2. Alternating DB Step Ups - 3 x 10-12RM each leg Rest 60-90 seconds between sets.
*3A. DB Bulgarian Split Squats - 3 x 10RM each leg (without rest) *Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed super-
*3B. Alternating Reverse DB Lunges - 3 x F w/ rest-pause sets.
**Use 30% of your 1RM front squat as a single dumbbell. Rest 2-3 minutes
SCHOOL’S OUT: Goblet Squat 1/2 Gauntlet** before and after SCHOOL’S OUT exercise.
GLUTES / HAMS BASICS:
4. Deadlifts - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets.
5. Barbell Hip Thrusts - 3 x 8-10 reps Rest 60-90 seconds between sets.

DAY 3 - SHOULDERS / ARMS (1)

1. DB Arnold Press - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
2. DB High Pulls - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
*3A. DB Side Lateral Raises - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed super-
*3B. DB Front Raises - 3 x F w/ rest-pause sets.
**If doing 120 pushups as instructed earlier this week use 45lb plate. Use 25lb
plate if doing 60 pushups. Rest 2-3 minutes before and after SCHOOL’S OUT
SCHOOL’S OUT: 3-Way Plate Pressouts x 120** exercise.
ARMS BASICS:
4. Barbell Curls - 5 x 5 reps (add weight next workout if all 5 sets of 5
achieved) Rest 2-3 minutes between sets.
5. Barbell Close Grip Bench - 3 x 8-10 reps Rest 60-90 seconds between sets.

DAY 4 - OFF

Wentzville, Mo
muneermahmood1996 @ [Link] 1
Muneer Mahmood
1
 WEEK 1

DAY 5 - BACK / CHEST (1)

1. Underhand Lat Pulldowns - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
2. DB/Barbell Shrug - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
*3A. DB 1-Arm Rows (tripod stance) - 3 x 10RM each arm (without rest) *Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed super-
*3B. DB Pullover - 3 x F w/ rest-pause sets.
**60 reps if your max in one set is 10 or more. 30 if your max in one set is less
SCHOOL’S OUT: Pullups x 60** or 30** (AFAP in good form) than 10. Rest 2-3 minutes before and after SCHOOL’S OUT exercise.
CHEST BASICS:
4. Barbell Bench Press - 5 x 5RM (add weight next workout if all 5 sets of 5
achieved) Rest 2-3 minutes between sets.
5. Weighted Dips - 3 x 8-10 to failure Rest 60-90 seconds between sets.

DAY 6 - GLUTES & HAMS / QUADS (1)

1. Barbell RDL's - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
2. Slick Floor Bridge Hamstring Curls - 3 x F (last set rest pause) Rest 60-90 seconds between sets.
*3A. Glute Ham Raises - 3 x 10RM (use weight if needed) *Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed super-
*3B. Glute Hyperextension - 3 x F w/ rest-pause sets.
SCHOOL’S OUT: KB/DB Swings DH/SHL/SHR x 25 each, 20 each, 15 each, 10 **Use approximately 1/4 your bodyweight as the weight of the kettlebell or
each, 5 each** dumbbell. Rest 2-3 minutes before and after SCHOOL’S OUT exercise.
QUADS BASICS:
4. Barbell Squats - 5 x 5 reps (add weight next workout if all 5 sets of 5
achieved) Rest 2-3 minutes between sets.
5. DB Cossack Squats - 3 x 8-10 reps each direction Rest 60-90 seconds between sets.

DAY 7 - ARMS / SHOULDERS (1)

1. Incline DB Curls - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
2. Triceps Pushdowns - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
*3A. DB Incline Power Bombs - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed super-
*3B. DB Spider Curls - 3 x F w/ rest-pause sets.
**60 reps if your max in one set is 10 or more. 30 if your max in one set is less
than 10.
SCHOOL’S OUT: Choose either biceps OR triceps, NOT both ***Use 12RM from your lying dumbbell extension for your starting gauntlet
Biceps - Chinups x 60** or 30** (AFAP in good form) weight.
Triceps - Floor DB Tricep Extensions 1/2 Gauntlet*** Rest 2-3 minutes before and after SCHOOL’S OUT exercise.
ARMS BASICS:
4. Barbell OHP - 5 x 5 reps (add weight next workout if all 5 sets of 5
achieved) Rest 2-3 minutes between sets.
5. DB Cheat Laterals - 3 x 8-10 reps Rest 60-90 seconds between sets.

Wentzville, Mo
muneermahmood1996 @ [Link] 2
Muneer Mahmood
2
 WEEK 2

DAY 8 - OFF

DAY 9 - CHEST / BACK (2)

1. Incline DB Bench Press - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
2. Cable Crossovers - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
*3A. DB Floor Flyes - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed super-
*3B. DB Floor Press - 3 x F w/ rest-pause sets.
BACK BASICS:
4. Barbell Rows - 5 x 5RM (add weight if all 5 sets of 5 achieved) Rest 2-3 minutes between sets.
5. Weighted Pullups - 3 x 8-10 reps Rest 60-90 seconds between sets.
**120 reps if your max in one set is 20 or more. 60 if your max in one set is
less than 20. Rest 2-3 minutes after last set of exercise 5 / before DETENTION
DETENTION: 120 Pushups (However Long it Takes) exercise.

DAY 10 - QUADS / GLUTES & HAMS (2)

1. Barbell Front Squats - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
2. Alternating DB Step Ups - 3 x 10-12RM each leg Rest 60-90 seconds between sets.
*3A. DB Bulgarian Split Squats - 3 x 10RM each leg (without rest) *Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed super-
*3B. Alternating Reverse DB Lunges - 3 x F w/ rest-pause sets.
GLUTES / HAMS BASICS:
4. Deadlifts - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets.
5. Barbell Hip Thrusts - 3 x 8-10 reps Rest 60-90 seconds between sets.
**Use 30% of your 1RM front squat as a single dumbbell. Rest 2-3 minutes
DETENTION: Goblet Squat 1/2 Gauntlet** after last set of exercise 5 / before DETENTION exercise.

DAY 11 - SHOULDERS / ARMS (2)

1. DB Arnold Press - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
2. DB High Pulls - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
*3A. DB Side Lateral Raises - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed super-
*3B. DB Front Raises - 3 x F w/ rest-pause sets.
ARMS BASICS:
4. Barbell Curls - 5 x 5 reps (add weight next workout if all 5 sets of 5
achieved) Rest 2-3 minutes between sets.
5. Barbell Close Grip Bench - 3 x 8-10 reps Rest 60-90 seconds between sets.
**If doing 120 pushups as instructed earlier this week use 45lb plate. Use
25lb plate if doing 60 pushups. Rest 2-3 minutes after last set of exercise 5 /
DETENTION: 3-Way Plate Pressouts x 120** before DETENTION exercise.

Wentzville, Mo
muneermahmood1996 @ [Link] 3
Muneer Mahmood
3
 WEEK 2

DAY 12 - OFF

DAY 13 - BACK / CHEST (2)

1. Underhand Lat Pulldowns - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
2. DB/Barbell Shrug - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
*3A. DB 1-Arm Rows (tripod stance) - 3 x 10RM each arm (without rest) *Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed super-
*3B. DB Pullover - 3 x F w/ rest-pause sets.
CHEST BASICS:
4. Barbell Bench Press - 5 x 5RM (add weight next workout if all 5 sets of 5
achieved) Rest 2-3 minutes between sets.
5. Weighted Dips - 3 x 8-10 to failure Rest 60-90 seconds between sets.
**60 reps if your max in one set is 10 or more. 30 if your max in one set is less
than 10.
DETENTION: Choose either biceps OR triceps, NOT both ***Use 12RM from your lying dumbbell extension for your starting gauntlet
Biceps - Chinups x 60** or 30** (AFAP in good form) weight.
Triceps - Floor DB Tricep Extensions 1/2 Gauntlet*** Rest 2-3 minutes after last set of exercise 5 / before DETENTION exercise.

DAY 14 - GLUTES & HAMS / QUADS (2)

1. Barbell RDL's - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
2. Slick Floor Bridge Hamstring Curls - 3 x F (last set rest pause) Rest 60-90 seconds between sets.
*3A. Glute Ham Raises - 3 x 10RM (use weight if needed) *Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed super-
*3B. Glute Hyperextension - 3 x F w/ rest-pause sets.
QUADS BASICS:
4. Barbell Squats - 5 x 5 reps (add weight next workout if all 5 sets of 5
achieved) Rest 2-3 minutes between sets.
5. DB Cossack Squats - 3 x 8-10 reps each direction Rest 60-90 seconds between sets.
DETENTION: KB/DB Swings DH/SHL/SHR x 25 each, 20 each, 15 each, 10 **Use approximately 1/4 your bodyweight as the weight of the kettlebell or
each, 5 each** dumbbell.

Wentzville, Mo
muneermahmood1996 @ [Link] 4
Muneer Mahmood
4
 WEEK 3

DAY 15 - ARMS / SHOULDERS (2)

1. Incline DB Curls - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
2. Triceps Pushdowns - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
*3A. DB Incline Power Bombs - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest only
between exercises 3A and 3B. Rest 2-3 minutes between completed super-
*3B. DB Spider Curls - 3 x F w/ rest-pause sets.
SHOULDER BASICS:
4. Barbell OHP - 5 x 5 reps (add weight next workout if all 5 sets of 5
achieved) Rest 2-3 minutes between sets.
5. DB Cheat Laterals - 3 x 8-10 reps Rest 60-90 seconds between sets.
DETENTION: KB/DB Swings DH/SHL/SHR x 25 each, 20 each, 15 each, 10 **Use approximately 1/4 your bodyweight as the weight of the kettlebell or
each, 5 each** dumbbell.

DAY 16 - OFF

DAY 17 - CHEST / BACK (3)

**120 reps if your max in one set is 20 or more. 60 if your max in one set is
SCHOOL'S IN: 120 Pushups** (However Long it Takes) less than 20. Rest 2-3 minutes after completing SCHOOL’S IN exercise.
1. Incline DB Bench Press - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
2. Cable Crossovers - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
*3A. DB Floor Flyes - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest
only between exercises 3A and 3B. Rest 2-3 minutes between completed
*3B. DB Floor Press - 3 x F w/ rest-pause supersets.
BACK BASICS:
4. Barbell Rows - 5 x 5RM (add weight if all 5 sets of 5 achieved) Rest 2-3 minutes between sets.
5. Weighted Pullups - 3 x 8-10 reps Rest 60-90 seconds between sets.

DAY 18 - QUADS / GLUTES & HAMS (3)

**Use 30% of your 1RM front squat as a single dumbbell. Rest 2-3 minutes
SCHOOL'S IN: Goblet Squat 1/2 Gauntlet** after completing SCHOOL’S IN exercise.
1. Barbell Front Squats - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
2. Alternating DB Step Ups - 3 x 10-12RM each leg Rest 60-90 seconds between sets.
*3A. DB Bulgarian Split Squats - 3 x 10RM each leg (without rest) *Perform as superset w/ same weight for each exercise. Transition rest
only between exercises 3A and 3B. Rest 2-3 minutes between completed
*3B. Alternating Reverse DB Lunges - 3 x F w/ rest-pause supersets.
GLUTE / HAMS BASICS:
4. Deadlifts - 5 x 5 reps (add weight next workout if all 5 sets of 5 achieved) Rest 2-3 minutes between sets.
5. Barbell Hip Thrusts - 3 x 8-10 reps Rest 60-90 seconds between sets.

Wentzville, Mo
muneermahmood1996 @ [Link] 5
Muneer Mahmood
5
 WEEK 3

DAY 19 - SHOULDERS / ARMS (3)

**If doing 120 pushups as instructed earlier this week use 45lb plate. Use 25lb
plate if doing 60 pushups. Rest 2-3 minutes after completing SCHOOL’S IN
SCHOOL’S IN: 3-Way Plate Pressouts x 120** exercise.
1. DB Arnold Press - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
2. DB High Pulls - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
*3A. DB Side Lateral Raises - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest
only between exercises 3A and 3B. Rest 2-3 minutes between completed
*3B. DB Front Raises - 3 x F w/ rest-pause supersets.
ARMS BASICS:
4. Barbell Curls - 5 x 5 reps (add weight next workout if all 5 sets of 5
achieved) Rest 2-3 minutes between sets.
5. Barbell Close Grip Bench - 3 x 8-10 reps Rest 60-90 seconds between sets.

DAY 20 - OFF

DAY 21 - BACK / CHEST (3)

SCHOOL’S IN: Pullups x 60** or 30** (AFAP in good form)

1. Underhand Lat Pulldowns - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
2. DB/Barbell Shrug - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
*3A. DB 1-Arm Rows (tripod stance) - 3 x 10RM each arm (without rest) *Perform as superset w/ same weight for each exercise. Transition rest
only between exercises 3A and 3B. Rest 2-3 minutes between completed
*3B. DB Pullover - 3 x F w/ rest-pause supersets.
CHEST BASICS:
4. Barbell Bench Press - 5 x 5RM (add weight next workout if all 5 sets of 5
achieved) Rest 2-3 minutes between sets.
5. Weighted Dips - 3 x 8-10 to failure Rest 60-90 seconds between sets.

Wentzville, Mo
muneermahmood1996 @ [Link] 6
Muneer Mahmood
6
 WEEK 4

DAY 22 - GLUTES & HAMS / QUADS (3)

SCHOOL’S IN: **KB/DB Swings DH/SHL/SHR x 25 each, 20 each, 15 each, 10 **Use approximately 1/4 your bodyweight as the weight of the kettlebell or
each, 5 each** dumbbell. Rest 2-3 minutes after completing SCHOOL’S IN exercise.
1. Barbell RDL's - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
2. Slick Floor Bridge Hamstring Curls - 3 x F (last set rest pause) Rest 60-90 seconds between sets.
*3A. Glute Ham Raises - 3 x 10RM (use weight if needed) *Perform as superset w/ same weight for each exercise. Transition rest
only between exercises 3A and 3B. Rest 2-3 minutes between completed
*3B. Glute Hyperextension - 3 x F w/ rest-pause supersets.
QUADS BASICS:
4. Barbell Squats - 5 x 5 reps (add weight next workout if all 5 sets of 5
achieved) Rest 2-3 minutes between sets.
5. DB Cossack Squats - 3 x 8-10 reps each direction Rest 60-90 seconds between sets.

DAY 23 - ARMS / SHOULDERS (3)

***60 reps if your max in one set is 10 or more. 30 if your max in one set is
less than 10.
SCHOOL'S IN: Choose either biceps OR triceps, NOT both ***Use 12RM from your lying dumbbell extension for your starting gauntlet
Biceps - Chinups x 60** or 30** (AFAP in good form) weight.
Triceps - Floor DB Tricep Extensions 1/2 Gauntlet*** Rest 2-3 minutes after last set of exercise 5 / before DETENTION exercise.
1. Incline DB Curls - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
2. Triceps Pushdowns - 3 x 10-12RM (last set drop set) Rest 60-90 seconds between sets.
*3A. DB Incline Power Bombs - 3 x 10RM *Perform as superset w/ same weight for each exercise. Transition rest
only between exercises 3A and 3B. Rest 2-3 minutes between completed
*3B. DB Spider Curls - 3 x F w/ rest-pause supersets.
BACK BASICS:
4. Barbell OHP - 5 x 5 reps (add weight next workout if all 5 sets of 5
achieved) Rest 2-3 minutes between sets.
5. DB Cheat Laterals - 3 x 8-10 reps Rest 60-90 seconds between sets.

DAY 24 - OFF

DAY 25 - OFF

Wentzville, Mo
muneermahmood1996 @ [Link] 7
Muneer Mahmood
7
 WEEK 4

DAY 26 - FINAL CHALLENGE - THE 5-6-2 COMPTON CHALLENGE

5-6-2 SETS (Use 6-7RM on First Exercise for Entire Round)

BACK - Chest Supported Row => Dead Row => Chest Supported Row x 4 sets (drop 20lbs each time)
BICEPS - Strict Curls => Barbell Curls => Strict Curls (drop 20lbs each time)
QUADS - Barbell Front Squat => Barbell Back Squat => Barbell Front Squat (drop 20lbs each time)
HAMSTRINGS / GLUTES - DB Alt. Reverse Sprinter Lunges =>DB Reverse Sprinter Lunge => DB Alt. Sprinter Lunge (drop 5lbs each hand each time)
CHEST - Weighted Dip => Eccentric Weighted Dip => Weighted Dip (drop 10lbs each time)
SHOULDERS - Seated DB Press => Standing DB Push Press => Seated DB Press (drop 5lbs each hand each time)
TRICEPS - DB/EZ Bar Lying Triceps Extensions => DB/EZ Bar Skullcrushers => DB/EZ Bar Lying Triceps Extensions (drop 10lbs each time)

DAY 27 - OFF

DAY 28 - OFF

Wentzville, Mo
muneermahmood1996 @ [Link] 8
Muneer Mahmood
8
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