7 week suplemental workout

Week 1 Heavy Calisthenics Low RepDay Schedule (Pick Four Movements From List) Exercise ListMonday Chest Movement ChestChest/Back Back/Bicep MovementBicep Chest MovementBack Conc. Back/Bicep Movement

Chest MovementBack/Bicep MovementChest MovementBack/Bicep Movement

Tuseday Ab Movement Back/BicepAb/Calves Calve Movement (More Back concentrated moves

Ab Movement on the bottom)Calve MovementAb MovementCalve MovementAb Movement

Wedensday Leg Movement AbLeg/Shoulder Shoulder

Leg MovementShoulderLeg MovementShoulder

Leg MovementShoulder

Thurseday Back/BicepBack/Bicep Tricep MovementTricep Back/Bicep

Tricep MovementBack/BicepTricep Movement ShoulderBack/BicepTricep Movement

Friday Ab MovementAb/Calve Calve Movement

Ab MovementCalve MovementAb Movement Tricep

Calve MovementAb Movement

Saturday Plate WorkoutPlate

Leg

Calve

Day Week 2 Olympic Lift RepsMonday Clean 5,5,4,4

Clean 1 or 2Clean 3 or 4Clean 5 or 7Shoulder Press 5,5,4,4,Heavy Shrugs Alternate Sets Behind, 2x Front, and Calph M 10,8, 8,6Burnout shrugs Alternate at 25 Behind and Front 50

Tuseday Rest

Wednesday Squat warmup 10Squat 1Squat -30% weight 2 or 3Weighted Lunges 20 yrdHack Squat 10, 8, 6, 6Body Weight Ankle Squats 100

Thurseday Rest

Friday Deadlift warmup 6,5,4,4

Deadlift (Failure) 1Deadlift -30% weight (Failure) 2 or 3Deadlift -30% weight (Failure) 5 or 7Stiff Leg Deadlift 10, 8, 6, 6Front Squat 10, 8, 6, 6Hyperextensions 20

Saturday Flat Bench Warm up 10Flat Bench 1Flat Bench -30% weight 2 or 3Flat Bench -30% weight 5 or 7Cable Flys 10, 8, 6, 6Floor Press 10, 8, 6, 6Push Ups 100

Day Week 3 Primary Secondary Clean Gain RepsMonday Deadlift 2 or 3Leg Front Squat 4 or 8Primary Weighted Dumbell Lunge 20 yrd

Hyper Extensions 8 or 10Clean 2 or 3Jumping Squat 4 or 8Sumo Deadlift 8 or 10

Tuseday Flat Barbell Bench Press 2 or 3Chest Weighted Dip (90lb, 45lb, 25lb)Triceps incline/Decline Dumbell Press 4 to 6Shoulders Floor Press 8 or 10Primary Standing Barbell Press 2 or 3

Dumbell Seated Press 4 or 8Close Grip bench press 8 or 10

Wednesday Pendlay Row 2 or 3Back Weighted Overhand Pull Up (90lb, 45lb, 25lb)Bicep Single Dumbel Row 4 to 6Primary Seated Lateral Trap Raise 8 or 10

Weighted Underhand Pull Up (Wide Close) (90lb, 45lb, 25lb)Wide Barbell Curl 4 or 8Concentration Seated EZ Bar Curl 8 or 10

Thurseday Deadlift 2 or 3Leg Weighted Dumbell Lunge 40 yrdPrimary Pistol Squats 1 0

Body Weight to Ankle Squats 50Clean 2 or 3High Box Jump 25Jumping Body Weight to Ankle Squats 30

Friday Flat Barbell Bench Press 2 or 3

Chest Weighted Dips (45lb, 25lb, 0lb)Triceps Muscle Up Push ups 5 0Shoulders Push Ups 50(Strict)Primary Standing Barbell Press 2 or 3

Handstand Push ups 20Diamond/Body Ups 50

Saturday Pendlay Row 2 or 3Back Weighted Overhand Pull Up (Wide Close) (45lb, 25lb, 0lb)Bicep Head Bangers 2 0Primary Upward Body Weight Row Pull Up 50

Weighted Underhand Pull Up (Wide Close) (45lb, 25lb, 0lb)Neautral Pull ups 4 or 8Fat Grips Pull Ups 8 or 10

Week 4 Heavy Calisthenics High RepDay Schedule (Pick Four Movements From List) Exercise ListMonday Chest Movement ChestChest/Back Back/Bicep MovementBicep Chest MovementBack Conc. Back/Bicep Movement

Chest MovementBack/Bicep MovementChest MovementBack/Bicep Movement

Tuseday Ab Movement Back/BicepAb/Calves Calve Movement (More Back concentrated moves

Ab Movement on the bottom)Calve MovementAb MovementCalve MovementAb Movement

Wedensday Leg Movement AbLeg/Shoulder Shoulder

Leg MovementShoulderLeg MovementShoulder

Leg MovementShoulder

Thurseday Back/BicepBack/Bicep Tricep Movement

Tricep Back/BicepTricep MovementBack/BicepTricep Movement ShoulderBack/BicepTricep Movement

Friday Ab MovementAb/Calve Calve Movement

Ab MovementCalve MovementAb Movement TricepCalve MovementAb Movement

Saturday Plate WorkoutPlate

Leg

Calve

Day Week 5 Olympic Lift RepsMonday Clean 5,5,4,4

Clean 1 or 2Clean 3 or 4Clean 5 or 7Shoulder Press 5,5,4,4,Heavy Shrugs Alternate Sets Behind, 2x Front, and Calph M 10,8, 8,6Burnout shrugs Alternate at 25 Behind and Front 50

Tuseday Rest

Wednesday Squat warmup 10Squat 1Squat -30% weight 2 or 3Weighted Lunges 20 yrdHack Squat 10, 8, 6, 6Body Weight Ankle Squats 100

Thurseday Rest

Friday Deadlift warmup 6,5,4,4Deadlift (Failure) 1Deadlift -30% weight (Failure) 2 or 3Deadlift -30% weight (Failure) 5 or 7Stiff Leg Deadlift 10, 8, 6, 6Front Squat 10, 8, 6, 6Hyperextensions 20

Saturday Flat Bench Warm up 10Flat Bench 1Flat Bench -30% weight 2 or 3Flat Bench -30% weight 5 or 7Cable Flys 10, 8, 6, 6Floor Press 10, 8, 6, 6Push Ups 100

Day Week 6 Primary Secondary Clean Gain RepsMonday Deadlift 2 or 3Leg Front Squat 4 or 8Primary Weighted Dumbell Lunge 20 yrd

Hyper Extensions 8 or 10Clean 2 or 3Jumping Squat 4 or 8Sumo Deadlift 8 or 10

Tuseday Flat Barbell Bench Press 2 or 3Chest Weighted Dip (90lb, 45lb, 25lb)Triceps incline/Decline Dumbell Press 4 to 6Shoulders Floor Press 8 or 10Primary Standing Barbell Press 2 or 3

Dumbell Seated Press 4 or 8Close Grip bench press 8 or 10

Wednesday Pendlay Row 2 or 3Back Weighted Overhand Pull Up (90lb, 45lb, 25lb)Bicep Single Dumbel Row 4 to 6Primary Lateral Trap Raise 8 or 10

Weighted Underhand Pull Up (Wide Close) (90lb, 45lb, 25lb)Wide Barbell Curl 4 or 8Concentration Seated EZ Bar Curl 8 or 10

Thurseday Deadlift 2 or 3Leg Weighted Dumbell Lunge 40 yrdPrimary Pistol Squats 1 0

Body Weight to Ankle Squats 50Clean 2 or 3High Box Jump 25Jumping Body Weight to Ankle Squats 30

Friday Flat Barbell Bench Press 2 or 3Chest Weighted Dips (45lb, 25lb, 0lb)Triceps Muscle Up Push ups 5 0Shoulders Push Ups 50(Strict)Primary Standing Barbell Press 2 or 3

Handstand Push ups 20Diamond/Body Ups 50

Saturday Pendlay Row 2 or 3Back Weighted Overhand Pull Up (Wide Close) (45lb, 25lb, 0lb)Bicep Head Bangers 2 0Primary Upward Body Weight Row Pull Up 50

Weighted Underhand Pull Up (Wide Close) (45lb, 25lb, 0lb)Neautral Pull ups 4 or 8Fat Grips Pull Ups 8 or 10

Week 7 Rest and RunNo weights, just rest and do cardio AT LEAST EVERY OTHER DAY. EVERY KIND.

THANKSGIVING BREAK WEEK 1 AND 2 BURNDOWNS W/CARDIO EVERYDAY.MONDAY TUSEDAY

AM Deadlift(week2) Bench Press(week2)PM Ab/Calves(week1) Leg(week1)RUN EVERY DAY* Make into cardio

OR2 week mix upMonday TUSEDAY

Week 1 Bench/Deadlift (week 2) Ab/Calves(week 1)Week 2 Squat/Clean(week2) Ab/Calves(week 1)Week 3 As normalWeek 4 Bench/Deadlift (week 5) Ab/Calves(week 4)Week 5 Squat/Clean(week5) Ab/Calves(week 4)Week 6 As normalWeek 7 Relax and Run

ORJust follow the above guide Type of Cardio

Cardio every day or at least every other day.Swim/Distance/HIIT/Bike/hike

Reps w/main exercise (Depending on how difficult the movement is, justSets add weight to fullfill reps set) Example

One Arm Push Up 6 sets with the burnout at 2-3 on the first set Decline Planch Push UpFlys 5-6 on the next two sets Pull UpWeighted Dips 8-10 on the next two sets Ring Weighted Romanian DipsStraight Bar Push Ups No weight on the last set Chin UpDecline Push Up Flat Bar Push UpTyperwriter Pull Up Neautral Pull UpFlat Bar Push Up Ring FlysPlanch Push Up Archer Pull UpLallanne Push Ups Burnout with 30 of each primary movement

Uneven Pull Up Ab Wheel Roll outOne Arm Pull Up Calve Raise Both Legs WeightedHead Bangers (all angles) Dragon FlagCliff Hangers Single Leg Calve RaiseArcher Pull Up Lever RaiseNeautral Other Leg Calve RaiseChin Up Window WasherPull Up Seated Calve Raise

Burnout with 150 Sits Ups and Calve Raises

Dragon Flags Lunges 20 yardsWindow Washer Handstand Push UpsAb Wheel Pistol SquatsLever X-Push UpsLandmine Twist Single Leg Glute RaiseL-Sit Flat Bar Push Up

Ab Crunch Machine Kneeling JumpEz Bar Push Burnout with 30 of each primary movementDouble CrunchTwist Crunch Handstand Push UpSit Ups LeverLeg Raises/upside down One Arm Push Ups

Lalanne Push UpsDeep Dips

Handstand Push Ups In and outOne Arm Push Plate workout for 10 minDipsPlates Uneven Pull UpPower Push Ups Donkey Calve RaiseOne Arm Handstand Push Up Head Bangers Palms InFlat Bar Push Up Single Foot Raise

Archer Pull UpKnunchuck Pull Up Other Single Foot Raise

Diamon Push Ups Cliff HangersKorean Dips Burnout with 30 of each primary movementBody UpX-Pushes Super DipFist Pushes Knunckuck Pull UpSingle Arm Tricep Push Up Korean DipsSuper Dip Pistol SquatsWeighted Diamond Push Up X-Push UpsFlat Bar Dip Diamond Push Ups

Ring Weighted DipBurnout with 30 of each primary movement

Pistol SquatBody Weight Ankle SquatsOne Leg Box JumpBox JumpLungesKneeling JumpSingle Leg Glute Raise

One Leg Calves RaiseTwo Leg Calves RaiseSeated Calve RaiseJump Rope

Sets32114 Super set4 Super set1

422331

3

222332

3222331

Sets4 GIANT SET4 GIANT SET4 GIANT SET4 GIANT SET

3--4 Triset3--4 Triset3--4 Triset

4 GIANT SET4 GIANT SET4 GIANT SET4 GIANT SET






4 GIANT SET

4 GIANT SET4 GIANT SET4 GIANT SET




Reps w/main exercise (Depending on how difficult the movement is, justSets add weight to fullfill reps set) Example

One Arm Push Up 6 sets with the burnout at 5-6 on the first set Decline Planch Push UpFlys 8-10 on the next two sets Pull UpWeighted Dips 11--14 on the next two sets Ring Weighted Romanian DipsStraight Bar Push Ups 15--18 No weight on the last set Chin UpDecline Push Up Flat Bar Push UpTyperwriter Pull Up Neautral Pull UpFlat Bar Push Up Ring FlysPlanch Push Up Archer Pull UpLallanne Push Ups Burnout with 30 of each primary movement

Uneven Pull Up Ab Wheel Roll outOne Arm Pull Up Calve Raise Both Legs WeightedHead Bangers (all angles) Dragon FlagCliff Hangers Single Leg Calve RaiseArcher Pull Up Lever RaiseNeautral Other Leg Calve RaiseChin Up Window WasherPull Up Seated Calve Raise


Dragon Flags Lunges 20 yardsWindow Washer Handstand Push UpsAb Wheel Pistol SquatsLever X-Push UpsLandmine Twist Single Leg Glute RaiseL-Sit Flat Bar Push Up

Ab Crunch Machine Kneeling JumpEz Bar Push Burnout with 30 of each primary movementDouble CrunchTwist Crunch Handstand Push UpSit Ups Lever

Leg Raises/upside down One Arm Push UpsLalanne Push UpsDeep Dips

Handstand Push Ups In and outOne Arm Push Plate workout for 10 minDipsPlates Uneven Pull UpPower Push Ups Donkey Calve RaiseOne Arm Handstand Push Up Head Bangers Palms InFlat Bar Push Up Single Foot Raise

Archer Pull UpKnunchuck Pull Up Other Single Foot RaiseDiamon Push Ups Cliff HangersKorean Dips Burnout with 30 of each primary movementBody UpX-Pushes Super DipFist Pushes Knunckuck Pull UpSingle Arm Tricep Push Up Korean DipsSuper Dip Pistol SquatsWeighted Diamond Push Up X-Push UpsFlat Bar Dip Diamond Push Ups

Ring Weighted DipBurnout with 30 of each primary movement

Pistol SquatBody Weight Ankle SquatsOne Leg Box JumpBox JumpLungesKneeling JumpSingle Leg Glute Raise

One Leg Calves RaiseTwo Leg Calves RaiseSeated Calve RaiseJump Rope

Sets32114 Super set4 Super set1

422331

3222332

3222331

Sets4 GIANT SET4 GIANT SET4 GIANT SET4 GIANT SET












WEDNESDAY THURSEDAY FRIDAY SATURDAYSquat(week 2) Back(week 1) Clean(week2) Chest(week1)Ab/Calves(week1) Tricep(week1) Bicep(week1) Ab/Calves(week1)

WEDNESDAY THURSEDAY FRIDAY SATURDAYBicep/Tricep(week 1) Squat/Clean(week2) Ab/Calves(week 1) Plate workout (week 1)Leg/Shoulder(week1) Bench/Deadlift (week 2) Ab/Calves(week 1) Back/Chest(week 1)

Bicep/Tricep(week 4) Squat/Clean(week 5) Ab/Calves(week 4) Plate workout (week 4)Leg/Shoulder(week4) Bench/Deadlift (week 5) Ab/Calves(week 4) Back/Chest(week 4)

G318

dylan magnusen:

Cardio every day or at least every other day.

Decline Planch Push Up

Ring Weighted Romanian Dips

Burnout with 30 of each primary movement

Calve Raise Both Legs Weighted

Single Leg Calve Raise

Other Leg Calve Raise


Single Leg Glute Raise


Plate workout for 10 min

Head Bangers Palms In

Other Single Foot Raise

Decline Planch Push Up

Ring Weighted Romanian Dips


Calve Raise Both Legs Weighted

Single Leg Calve Raise

Other Leg Calve Raise


Single Leg Glute Raise


Plate workout for 10 min

Head Bangers Palms In

Other Single Foot Raise



Plate workout (week 1)

Plate workout (week 4)

WEEK 3 Dr. NortonMonday Pendlay Rows 3 or 5 3Upper Weighted Pull Ups 6 or 10 2

Rack Chins 6 or 10 2Flat Dumbell Presses 3 or 5 3Weighted Dips 6 or 10 2Seated Dumbell Press 6 or 10 3Wide Grip Barbell Curls 6 or 10 3Skull Crushers 6 or 10 3

Tuseday Squats 3 or 5 3Lower Hack Squats 6 or 10 2

Leg Extensions 6 or 10 2Stiff Leg Deadlift 5 or 8 3Glute Ham Raises 6 or 10 2Standing Calf Raise 6 or 10 3Seated Calf Raise 6 or 10 2

Wednesday Break

Thurseday Bent over rows 8 or 12 3Back Rack chins 8 or 12 3Shoulders Seated Cable Rows 8 or 12 3

Shrugs 12 or 15 2Close grip pull downs 12 or 15 2Seated dumbell press 8 or 12 3Upright Rows 12 or 15 2Side Lateral Raises 12 or 20 3

Friday Squats 8 or 12 3Lower Hack Squats 8 or 12 3Body Leg Extension 15 or 20 2

Leg Presses 12 or 15 2Romanian Deadlifts 8 or 12 3Lying Leg Curls 12 or 15 2Seated Leg Curls 15 or 20 3Donkey Calf Raise 10 or 15 4Seated calf raise 15-20 3

Saturday Flat dumbbell press 8 or 12 3Chest Incline Dumbell Press 8 or 12 3Tricep Hammer Strength Chest Pres12 or 15 3Bicep Incline Dumbell flyes 15 or 20 2

Cambered Bar Preacher Curl8 or 12 3Dumbbell Concentration Curl12 or 15 2Spider Curls incline bench 15 or 20 2Seated Tricep Extension wit 8 or 12 3Cable Pressdowns 12 or 15 2

Cable Kickbacks 15 or 20 2

Sunday Rest

Week 3 Wrestling WorkoutDay 1 Weighted Pull ups 7,8,9,8,7 5

DB Rows 10,9,8 3DB Fly 10 3Lunge Rows "Rope" 15 2DB Step "Single Leg" 2 12Hammer Curls 10,9,8 3Alt DB Curls 12,11,10,1 4Straight Bar Curls 15 2Good Mornings 8 2

Day 2 Flat Bench 12,8,8,6,5 5DB Flys 15 3Incline Press BB 10,10,8,7 4Decline Bench BB 10,10,8,7 4DB Push up with row 10 each ar 2Ball Push ups 10 each ar 2

Day 3 Shrugs hold at top 12,10,9,8 4Front Raises 15 3Side Raises 15,15,12,1 4Dips Weighted 15,12,12,1 4Push Downs 15 3Rev Push Downs 15 4Rope Push Downs 20 2

Day 4 Squat 12,12,10,8 5Hang Clean 6 3Leg Ext. 12 2Leg Curl 12 3Calve Raises 15 4DB or BB Stand up Drill 20 2Lunges Side & Front 8 2

Muscle ups 30 1Push ups(strict medium speed) 100 1Weighted Dips 90lb, 45lb, 25lb (3-5 reps) four Superset1 For a total of 25, go 0lb to make up for the rest.Incline Dumbell or barbell press 3,4,5,5 4 Super/Drop Set1Smith Machine or Muscle Up Weig90lb, 45lb, 25lb (3-5 reps) Four SuperSet2 For a total of 25, go 0lb to make up for the rest.Flat Dumbell Press 3,4,5,5 4 SuperSet2Push ups 200 1Decline Push ups 50 1Dips 100 1

Muscle Ups 30 1Weighted Parallel (to stomach) 90lb, 45lb, 25lb (3-5 reps) 3 For a total of 25 pull ups, go 0lb to make upWeighted Overhand 90lb, 45lb, 25lb (3-5 reps) 3 For a total of 25 pull ups, go 0lb to make upPendlay Row alternate grip every s 3,4,5,5 4 Drop SetDeadlift 4,4,3,1 4Overhand Pull up 100 1Muscle Ups 10 1

Sit ups (medium pace) 100 1Dragon flag 10 4 Super set both1Lever 10 4 super set both1Standing Ab Wheel/Barbell roll 10 4 Super both2Ab Crunch Machine 10 4 Super/Drop set set both2Weighted Knee Raise 90lb, 45lb, 25lb (3-5 reps) 3 Super set both3Landmine Twist 10 4 Super set both3Sit ups 150 1

Handstand Push ups 25One arm push ups 40 each side 1Ez Bar Front Raises 3,4,5,5 4 Super set bothStanding barbell Presses (2 sets be 3,4,5,5 4 Super set bothWrestling Stance Pushes (45, 35, 25,10(with weight belt on arms 3Plate Workout 10 minutes 1OR DO 20 MIN PLATE WORKOUT IF YOU DON’T WANT TO DO THIS ONE OR COMBINE

Muscle ups 30 1Weighted Parallel Bar Pull ups 90lb, 45lb, 25lb (3-5 reps) 3 For a total of 25 pull ups, go 0lb to make uWeighted Dips 90lb, 45lb, 25lb (3-5 reps) 3 For a total of 25 dips, go 0lb to make up foWeighted Underhand Pull ups (wide90lb, 45lb, 25lb (3-5 reps) 3 For a total of 25 pull ups, go 0lb to make uStanding wide grip Barbell Curl/or s3,4,5,5 4 Superset 1Skull Crushers (decline if possible) 3,4,5,5 4 Superset 1Incline bench Hammer Curl 3,4,5,5 4 Super set 2Super Dips or impossible dips 10 4 Superset 2Underhand Pullup 50 1 TrisetBody up(or 50 diamon push ups/x-p 100 1 TrisetParallel Bar Pull up 50 1 Triset

Barbell Squat 5,5,4,3 420 Yard Lunges (HEAVY WEIGHT)DB20 yrd 4Body Weight Ankle Squats to Calve 100 1Pistol Squats (hold 45 pound plate 10 4Stiff Leg Deadlifts 3,4,5,5 4Standing Calph Raise 10 4 Super setDonkey Calph Raise 3,4,5,5 4 Super set

Ab 2/Stabylizer MuscleSit ups (medium speed) 125 130 second Mountain Climber 30 seconds 1

Double Crunches 50 130 second Spider Jump 30 seconds 1Double Tap Twist Crunch 50 130 second Mountain Climber 30 seconds 1Double Tap Twist Crunch Other Sid 50 130 second Spider Jump 30 seconds 1Seated Knee Tucks 50 130 second Mountain Climber 30 seconds 1Fast Sit ups 100 130 second Spider Jump 30 seconds 1Full leg raises to lever and windshie 30 130 second Mountain Climber 30 seconds 1Plank Till you cant 1Side later to front lateral raise Five Reps Each Movement 3 Super set both 1IYT Five Reps Each Movement 3 Super set both 1

Distance/Hiking/HIIT/Swimming/Biking

For a total of 25, go 0lb to make up for the rest.

For a total of 25, go 0lb to make up for the rest.

For a total of 25 pull ups, go 0lb to make upSupersetFor a total of 25 pull ups, go 0lb to make upSuperset

For a total of 25 pull ups, go 0lb to make uTrisetFor a total of 25 dips, go 0lb to make up foTrisetFor a total of 25 pull ups, go 0lb to make uTriset

7 week suplemental workout

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