Copyright 2020 Bulletproof Athletics LLC.

All Rights Reserved. No part of this book may be reproduced or transmitted in any form by any means graphic, electronic, or
mechanical without permission in writing from the publisher. The techniques, ideas, and suggestions in this document are not
intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any new
exercise or exercise technique particularly if you have any chronic or recurring conditions. Any application of the techniques, ideas,
and suggestions in this document is at the reader’s sole discretion and risk. The author’s and publisher of this document make no
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Table of Contents:

❖ Introduction

➢ Training Schedule

➢ Progress

➢ Nutrition

❖ How to Read and Understand the Program

➢ The Structure

➢ Program Terminology

➢ The Warm Up

❖ PART 1 Program Layout

❖ Ready, Set, Go!

❖ Structural Balance (Week 1 & 2)

❖ Body Comp Accumulation (Week 3 & 4)

❖ Body Comp Intensification (Week 5 & 6)

❖ PART 2 Information

❖ Final Words

❖ Contact

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Introduction

Hello and welcome!

Thank you for getting on board with us on the journey to become a better athlete and
put on some serious muscle mass that is going to help you increase your athletic
performance.

First and foremost, you have to understand that no program out there will work and
create magic results if you are not putting in effort, hard work and commit to the
process. However, this program has been developed so you are able to get the most
results out of your hard work. This Program was carefully structured using the best
ways to increase functional hypertrophy (muscle mass that helps with sport
performance). This is not just a standard training program to look fit. With this program
the MAIN OBJECTIVE is to increase MUSCLE MASS that helps you in your Sport.
Each Phase is specifically created to flow seamlessly with the next phase to assure
constant progress and increased MUSCLE MASS and PERFORMANCE.
If you put in the work and follow the program correctly you will see great results from it,
Hard work always pays off!

This is Part 1 of the ​Functional Athletic Muscle Program for Sports​ that consists of 6
total weeks of 4 workouts per week. If after 6 weeks you want to continue to make more
progress and build more athletic muscle, go and get Part 2 on our ​Website​ and keep the
muscle gains coming. If you have purchased the Bundle (Part 1 + Part 2) welcome to
one of the best Programs out there for building Athletic Muscle Mass that will help you
in your Sport.

Before we get started, here are some key principles you have to understand before
starting this program.

Training Schedule:
Depending on your schedule you can decide to train 3 or 4 times a week, 4 workouts a
week is how the program is structured and that would be optimal. However, if you are
only able to train 3 times a week you can still do that by just following along the
program. Below are examples that will show you how a weekly training set up should
look like. What days you train does not really matter, it is important however that you’re
able to do 3 to 4 workouts in a week. So these are just guidelines that will help you give
you an idea on how to set up your training schedule. Also, if you prefer to train on the
weekend then just adjust your schedule accordingly.

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Examples:

Training 4x a week:

Monday: Day1 ( Lower #1)

Tuesday: Day2 (Upper #1)
Wednesday: OFF/Stretching
Thursday: Day 3 (Lower #2)
Friday: Day 4 (Upper #2)
Saturday: OFF/ Stretching
Sunday: Completely Off
Repeat

Training 3x a week:
*Keep the same rotation and just follow
Monday: Day1 ( Lower #1) the program Days accordingly.
Tuesday: OFF
Wednesday: Day2 (Upper #1)
Thursday: OFF
Friday: Day 3 (Lower #2)
Saturday: OFF/ Stretching
Sunday: OFF
Monday: Day 4 (Upper#2)
Tuesday: OFF
Wednesday: Day1 (Lower #1)
Thursday: OFF
Friday: Day 2 (Upper #1)
Saturday: OFF/ Stretching
Sunday: OFF
Continue in this matter...

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Training Schedule together with Sport Practice

A lot of athletes always ask how they should practice their sport and when to
incorporate the workout sessions? Ideally we want to keep the workout sessions of this
program separate from Sports practice. What this means is that if you have practice on
Tuesday and Thursday you can workout on Monday/Wednesday/Friday/Saturday.

Another option would be if you have practice later in the day, to workout earlier in the
morning and try to have at least 4 to 6 hours of rest in between your workout and
practice. On the other hand, you could have practice in the morning and then 4 to 6
hours later, workout in the gym. One thing we want to avoid is training Lower Body
(Legs) right before practice. Your muscles will be weak and you increase the probability
of aches and pains due to overtraining. Thus, make sure you have a minimum of 4
hours in between workout sessions and practice sessions. Below are some examples of
how this could look like.

Training 4x a week + 2 Sport Practices

Monday: Day1 ( Lower #1)

Tuesday: Sport Practice
Wednesday: Day2 (Upper #1)
Thursday: Sport Practice
Friday: Day 3 (Lower #2)
Saturday: Day 4 (Upper #4)
Sunday: Completely Off

Training 4x a week + 3 Sport Practices

Monday: AM Day1 (Lower #1) 4-6 hours later PM Sport Practice

Tuesday: Day2 (Upper #1)
Wednesday: Sport Practice
Thursday: OFF/Stretching
Friday: AM Day 3 (Lower #2) 4-6 hours later PM Sport Practice
Saturday: Day 4 (Upper #4)
Sunday: Completely Off

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Progress
This part is crucial for your success, it is important to track and write down sets and reps
performed with the weights you used. This will allow you to see and track progress.
The goal is that each week you add a minimum of 2% of weight or add 1 rep than the
week before that.

Of course the more weight you add each week the better, however make sure that the
form is perfect (Quality Reps!!).

For example, for Back Squat this could look like this:

Week 1 Week 2
A) Back Squat 4x6-8 A) ​Back Squat 4x6-8
set 1: 100kg/220lbs for 7 reps set 1: 100kg/220lbs for 8 reps ​(1 rep
set 2: 100kg/220lbs for 7 reps increase)
set 3: 100kg/220lbs for 7 reps set 2: 102kg/225lbs for 6 reps ​(2%
set 4: 100kg/220lbs for 6 reps increase)
set 3: 102kg/225lbs for 6 reps ​(2%
increase) ​ (got tired had to drop the
weight/ that's fine since you got more
weight the previous 2 sets)
set 4: 100kg/220lbs for 7 reps

It is important to write down the weights and reps performed to be able to look back and
see what the target for the following week is, we want to achieve constant progress.
Small steps to a big achievement. Do not expect to lift 20kg/45lbs more the next week
(although possible, not sustainable), that is not how it works. The key is getting small
wins by adding a rep or 2kg/5lbs to the bar or more.
In the long run this will be the key to success to gain the most muscle and make you a
beast in your sport.

**Add Weight on Everything**

- If you can do 10 chin ups bodyweight and the program has you do 3-5 chin ups,
Add weight with a Vest or a Belt.
- Sets do not count if there isn’t high effort! (Don’t count your warm up sets).
- Same goes for back extensions, put a Barbell on your back when doing it ​(Video)
- It’s important that reps are ALWAYS done with great form!! (Quality over
Quantity)

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Nutrition:
These are simply some simple principles regarding nutrition. If we wanted to go deep
into this, this chapter would have more than 100 pages. Either way, here are some good
and simple principles that will help build muscle.

1. Consume minimum 1g of protein per Pound of Bodyweight (Bodyweight 200lbs =

200g of protein a day. If you use Kg it is minimum of 2g per Kg Bodyweight
(100kg Athlete = 200g protein). I would suggest going higher (2g per pound) and
(3,5g per Kg of Bodyweight). (No, too much protein is not bad for you!)
**If gaining unwanted weight follow the below:
You will need to fine tune your carbohydrate/fat intake as carbs are less necessary
when having high protein and fat has more than double the calories. If trying to be lean,
you can still gain muscle mass in a calorie deficit, by worrying about mainly protein
intake (as directed above).
2. Hydrate!!
3. Salt your food with colored salt (pink salt aka Hymalaian salt, redmond salt etc.)
4. Take a protein shake post workout (40g of protein minimum)
5. Eat healthy fats
6. If you are taking carbohydrates, then control the intake (eat mainly post workout
or at the last meal of the day to help reduce cortisol - the stress hormone)
7. NO processed foods (Fast food), processed sugars, Trans Fats, Soy, Corn,
Gluten (High inflammatory).
8. Eat between 4-6 meals a day (a protein shake is considered a meal)
9. Eat Big to get Big! (Healthy however!)

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 How to Read and Understand the Program

All Programs are structured by week, depending on your schedule as discussed before
you will be able to work all necessary muscle groups for the most results attainable.

Let’s start off by saying that every exercise we do is done with full Range of Motion
(ROM). This will help stretch the muscle but also recruit the most muscle fibers and
prevent injuries. We do not accept ¼ or 90 degree Squats (Half Squats). When you
squat, we want you to leave a sweat stain on the floor, meaning you go ass to grass
with great form (with an upright chest, not falling forward). The full range of motion will
help muscle fibers, ligaments and tendons to stay/become elastic and flexible, therefore
reduce the risk of injury.
Also, the propaganda that “knees over toes is bad” is wrong, we want knees over toes
for a stable and healthy knee joint.

Below are 2 examples of how we want you to do a Back Squat and all Split
Squat/Lunge Variations. In each Video you will see exactly how to execute these
exercises. This is just a general introduction of what is to come.

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Quick Program Reading Explanation and Terminology:
To skip this part just watch the Video ​“How to Read and Understand the Program”

Program Terminology:

- A1) ​ ​A2) ​means: they are supersets, same as with B1) B2) B3) B4) those are all
to be done in a row (Tri Sets/Giant Sets)
- A)​ alone means: do all sets and reps for A alone and then move on.
- Reps​: you will often see reps say 4x6-8, meaning 6 to 8 reps, this means you
have to find a weight that fits that rep bracket. If you are able to get 8 reps, then
you can go heavier. If you only hit 5 reps then you have to go lighter. The goal is
to go as heavy as possible while hitting the prescribed rep range. Reps are
KING!
- BB​ means: Barbell
- DB​ means: Dumbell
- AMAP​ ​mean:, as many reps as possible or better said, going to technical failure
(as many reps as possible until you can’t execute the correct form).
- Tempo:​ is after the sets and reps in parentheses, for example you will see
something like this: 4x8-10 (40X0), this means, if it is a squat than you lower

down for 4 seconds, 0 pause at the bottom, explode up, 0 rest at the top and
repeat

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 - If you see 1 ¼ Exercises you will Notice the Tempo is Longer since it shows the
tempo of the ¼ Rep as well as the full rep.
For example​: Hack Squat 1 ¼ Bottom (402020X0) This means 4 seconds down,
2 seconds up (Just for a ¼), 2 seconds down again (¼), then explode fully up.
Here is a video to see how it looks in practice ​VIDEO
- Grip Positioning​: these are the grip variations (supinated, pronated, neutral)
used in this program (Pictured Below):

- Here are the different Bench angles/degrees:

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The Warm up:

The goal of the warm up is to prepare and prime the body and the nervous
system for peak performance. A lot of athletes make the mistake to do too much
and tire themselves out before the workout even starts.
A general warm up should promote the activation of the nervous system ,heart,
increase muscle temperature and improve blood flow. Then, a more specific
warm up is directed towards a heavy lift (Bench Press, Squat etc), that should
focus on activating and potentiating the nervous system and get the muscles
firing for that specific lift.
To put it simply, the warm should be a way to prime your body for what you are
about to do. (Example: if you are about to bench press heavy weight, warm up
the shoulders and then start with lighter weights on the bench press and work
your way up until your starting set weight)
Below is a Video for the general Warm up.

Here is an example of how to warm up for the Bench Press 5x5 (40X0), 2min rest:

1. General warm up ​(VIDEO)

2. Specific Warm up (Bench Press) - The goal for the 1st set is 100kg/225lbs for
Set 1 for 5 reps
Warm up set 1: Just the BB 5 reps (no rest)
Warm up set 2: 50kg/135lbs for 3 reps (rest 30seconds)
Warm up set 3: 75kg165lbs for 2 reps (rest 60 seconds)
Warm up set 1: 90kg/200lbs for 1 rep (rest 90 seconds)
Start Workout Set 1: 100kg/225lbs for 5 reps etc.

Why only 3 reps, 2 reps and on the last warm up set 1 rep? Because you do not want
your body to fatigue. You want to get used to the range of motion of the exercise and
accommodate your Nervous system for a heavier weight.
The example given above can be used for all types of heavy lifts (squats, deadlifts,
presses etc). The more heavy weight you are going to use, the more warm up sets you
might need.

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 The general warm up should be done before every workout: ​(VIDEO)

General Warm Up:

- Toy Soldier x6 each leg

- Ankle crawls x6 each leg
- Over the Hurdle - Forward x6 each leg
- Over the Hurdle Backwards x6 each leg
- Walking Airplanes x6 each leg
- Band Pull Aparts x30
- Broom stick rotations x10

Now you are set, your body is warmed up and you are ready to go. If you have a heavy
lift to do, make sure you also do a specific warm up like the example given above.

IMPORTANT​: Do not static stretch before a workout! Static stretching will make
your body relax and make you temporarily weaker by reducing neural drive and
reducing the activation of Fast Twitch Muscle Fibers.
Static stretching still plays an important role, however it should only be done on
off days or separated from the workout.

Now with all the basics covered, let's get to the good stuff and start making those
GAINS!

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 Athletic Muscle Program for Sports PART 1

Part 1 Layout (6 Weeks):

Week 1 & 2 (Structural Balance)

Week 3 & 4 (Body Comp Accumulation)
Week 5 & 6 (Body Comp Intensification)

Week 1 & 2 (Structural Balance)

This Phase is very important because it will fix any potential imbalances and
weaknesess that will hinder your progress. This is the base that we will build
upon, it is very important that in this phase there is utmost attention on
performing perfect form and using the right muscles. After having done this
phase, your body will be structurally balanced and ready to get after it!

Week 3 & 4 (Body Comp Accumulation)

Body Composition is famous for its metabolic effects and fat loss results that can
be modified into creating massive hypertrophy gains aka building muscle. This
phase is going to be tough, after the first round you will be exhausted and
wanting to quit, this is where you have to push yourself. You will have to be able
to push through and fight, it’s fine if the weights on round 2 and 3 drop up to 20%
from the first set. It is very important that there is a max of a 10 second break
between the 3 exercises that are to be done in a row (if you have to run to the
next exercise to stay under 10 seconds then do it!).

Week 5 & 6 (Body Comp Intensification)

Similar to week 3 and 4, the difference here is that the reps get lower, meaning
time to push more weight and a little more rest inbetween (for a bit more
recovery). The first set should be the heaviest set, try to keep that weight, but it is
okay to drop up to 20%. Push the Limits!!!!

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 Read, Set, Go!

The day has come, before you embark on this journey to build some serious
muscle mass to help dominate your sport. Make sure to keep these things in
mind:

- Quality over Quantity (The exercises have to performed with great form,
don’t cheat reps and do them halfway, half reps = half the results)
- Follow the tempo correctly 40X0 = means 4 seconds down, not 2 seconds
and not 5 seconds. It is important to follow the tempo correctly to get the
most results out of it.
- Follow the rest period strictly! Rest period is very important to follow, if you
have a 10 second break but you take 30 seconds, the desired effect of the
method is lost. Everything in this program has a specific reason why it is
that way. Make sure to follow it and the results will come.
- Lastly, Work Hard, Commit to the Process and get ready to fight! Nothing
great comes easy, you have to be willing to push yourself. If you put in the
work, the results will come. HARD WORK PAYS OFF!!!
- With this being said, excited to get this thing started. Go out there and
make the most out of it, it is time to change your body and put on some
serious muscle mass to dominate your sports!

LET’S DO IT!!!

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 Structural Balance Phase 1

Watch these Videos before starting the program to make sure you understand how to
read the program correctly:

VIDEO: ​How to Read the Program

VIDEO: ​General Warm Up

Week 1

Day 1 (Upper):

A1) ​Incline DB Press Neutral Grip​ 4x8-10 (42X0) 60s

A2) ​Supinated Chin ups​ 4xAMAP (42X2) 60s

B1) ​Scott DB Zottman Curl​ 3x8-10 (40X0) 30s

B2) ​Single Arm DB French Press​ 3x10-12 (31X0) 30s

B3) ​DB External rotator​ 3x8-10 (4040) 90s

Day 2 (Lower):

A1) ​DB Split Squat​ 4x8-10 (42X0) 60s

A2) ​Leg Curl, Dorsiflexed, Toes In​ 4x8-10 (42X0) 60s

B1) ​RDL​ 3x8-10 (42X0) 30s

B2) ​Hanging garhammer​ 3x12-15 (21X1) 90s

B3) ​Poliquin Step up​ 3x12-15 (21X1) 30s

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Day 3: (Upper)

A1)​ Seated DB Shoulder Press​ 4x8-10 (42X0) 60s

A2) ​30 deg Incline Prone DB Row​ 4x8-10 (40X2) 60s

B1) ​Flat DB Press​ 3x8-10 (42X0) 30s

B2) ​Bent over lateral DB Raise​ 3x10-12 (30X2) 30s

B3) ​45deg Incline DB Skull crushers​ 3x10-12 (41X0) 30s

B4) ​Trap 3 raise​ 3x8-10 (40X2) 90s

Day 4: (Lower)

A1) ​DB Walking Lunges​ 4x8-10ea (32X0) 60s

A2) ​Seated Good morning​ 4x6-8 (52X0) 60s

B1) ​Cyclist Squat 1 ¼ bottom​ 3x8-10 (40202X0) 30s

B2) ​45 deg Back extension Single Leg Alternating​ 3x8-10ea (31X1) 60s

B3) ​Cable Leg Raise level 1 ​3x8-10 (40X2) 90s

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Week 2

Day 1 (Upper):

A1) ​Incline DB Press Neutral Grip​ 4x8-10 (42X0) 60s

A2) ​Supinated Chin ups​ 4xAMAP (42X2) 60s

B1) ​Scott DB Zottman Curl​ 3x8-10 (40X0) 30s

B2) ​Single Arm DB French Press​ 3x10-12 (31X0) 30s

B3) ​DB External rotator​ 3x8-10 (4040) 90s

Day 2 (Lower):

A1) ​DB Split Squat​ 4x8-10 (42X0) 60s

A2) ​Leg Curl, Dorsiflexed, Toes In​ 4x8-10 (42X0) 60s

B1) ​RDL​ 3x8-10 (42X0) 30s

B2) ​Hanging garhammer​ 3x12-15 (21X1) 90s

B3) ​Poliquin Step up​ 3x12-15 (21x1) 30s

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Day 3: (Upper)

A1)​ Seated DB Shoulder Press​ 4x8-10 (42X0) 60s

A2) ​30 deg Incline Prone DB Row​ 4x8-10 (40X2) 60s

B1) ​Flat DB Press​ 3x8-10 (42X0) 30s

B2) ​Bent over lateral DB Raise​ 3x10-12 (30X2) 30s

B3) ​45deg Incline DB Skull crushers​ 3x10-12 (41X0) 30s

B4) ​Trap 3 raise​ 3x8-10 (40X2) 90s

Day 4: (Lower)

A1) ​DB Walking Lunges​ 4x8-10ea (32X0) 60s

A2) ​Seated Good morning​ 4x6-8 (52X0) 60s

B1) ​Cyclist Squat 1 ¼ bottom​ 3x8-10 (40202X0) 30s

B2) ​45 deg Back extension Single Leg Alternating​ 3x8-10ea (31X1) 60s

B3) ​Cable Leg Raise level 1 ​3x8-10 (40X2) 90s

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 Body Composition Accumulation Phase 2

Week 3

Day 1 (Legs):

A1) ​Front Squat​ 3x6-8 (40X0) 10s

A2) ​Cyclist Squat​ 3x10-12 (30X0) 10s

A3) ​Goblet Squat​ 3x20-25 (20X0) 2-3min

A4)​ Leg Curls Toes In​ 3x6-8 (40X0) 10s

A5) ​RDL​ 3x10-12 (30X0) 10s

A6) ​45 deg Back ext​ 3x20-25 (20X0) 2-3min

Day 2 (Chest & Back):

A1)​ Incline DB Bench Press​ 3x6-8 (40X0) 10s

A2) ​Flat DB Bench​ 3x10-12 (30X0) 10s

A3) ​Cable French Press​ 3x20-25 (20X0) 2-3min

A4) ​Neutral Grip chin ups​ 3x6-8 (40X0) 10s

A5) ​Low Incline DB Row 1 ¼ Top​ 3x10-12 (30X0X0X0) 10s

A6) ​Cable Face Pulls​ 3x20-25 (20X0) 2-3min

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Day 3 (Legs):

A1) ​DB Split Squat​ 3x6-8 (40X0) 10s

A2) ​Sumo Squat​ 3x10-12 (30X0) 10s

A3) ​Hack Squat​ 3x20-25 (20X0) 2-3min

A4) ​Seated Good Morning​ 3x6-8 (40X0)

A5) ​walking Single Leg RDL​ 3x10-12ea (30X0)

A6) ​standing Good Morning, shoulder width​ 3x20-25 (20X0) 2-3min

Day 4 (Arms):

A1) ​Close Grip Supinated Chin ups​ 3x6-8 (40X0) 10s

A2) ​Incline Prone 45 deg supinating Rows​ 3x10-12 (30X0) 10s

A3)​ Incline 45deg DB Curl​ 3x20-25 (20X0) 2-3min

A4) ​Dips​ 3x6-8 (40X0) 10s

A5) ​Flat EZ bar skull crushers​ 3x10-12 (30X0) 10s

A6) ​Tricep Rope extensions​ 3x20-25 (20X0) 2-3min

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Week 4

Day 1 (Legs):

A1) ​Front Squat​ 3x6-8 (40X0) 10s

A2) ​Cyclist Squat​ 3x10-12 (30X0) 10s

A3) ​Goblet Squat​ 3x20-25 (20X0) 2-3min

A4)​ Leg Curls Toes In​ 3x6-8 (40X0) 10s

A5) ​RDL​ 3x10-12 (30X0) 10s

A6) ​45 deg Back ext​ 3x20-25 (20X0) 2-3min

Day 2 (Chest & Back):

A1)​ Incline DB Bench Press​ 3x6-8 (40X0) 10s

A2) ​Flat DB Bench​ 3x10-12 (30X0) 10s

A3) ​Cable French Press​ 3x20-25 (20X0) 2-3min

A4) ​Neutral Grip chin ups​ 3x6-8 (40X0) 10s

A5) ​Low Incline DB Row 1 ¼ Top 3x10-12​ (30X0X0X0) 10s

A6) ​Cable Face Pulls​ 3x20-25 (20X0) 2-3min

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Day 3 (Legs):

A1) ​DB Split Squat​ 3x6-8 (40X0) 10s

A2) ​Sumo Squat​ 3x10-12 (30X0) 10s

A3) ​Hack Squat​ 3x20-25 (20X0) 2-3min

A4) ​Seated Good Morning​ 3x6-8 (40X0)

A5) ​walking Single Leg RDL​ 3x10-12ea (30X0)

A6) ​standing Good Morning, shoulder width​ 3x20-25 (20X0) 2-3min

Day 4 (Arms):

A1) ​Close Grip Supinated Chin ups​ 3x6-8 (40X0) 10s

A2) ​Incline Prone 45 deg supinating Rows​ 3x10-12 (30X0) 10s

A3)​ Incline 45deg DB Curl​ 3x20-25 (20X0) 2-3min

A4) ​Dips​ 3x6-8 (40X0) 10s

A5) ​Flat EZ bar skull crushers​ 3x10-12 (30X0) 10s

A6) ​Tricep Rope extensions​ 3x20-25 (20X0) 2-3min

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 Body Composition Intensification Phase 3

Week 5

Day 1 (Legs):

A1) ​Front Squat​ 3x3-5 (40X0) 30s

A2) ​Cyclist Squat​ 3x8-10 (30X0) 30s

A3) ​Goblet Squat​ 3x12-15 (20X0) 2-3min

A4) ​Single Leg, Leg Curl, Poliquin​ 3x3-5 (40X0) 30s

A5) ​RDL​ 3x8-10 (30X0) 30s

A6) ​45 deg Back ext​ 3x12-15 (20X0) 2-3min

Day 2 (Chest & Back):

A1)​ Incline DB Press​ 3x4-6 (40X0) 30s

A2) ​Flat DB Bench​ 3x8-10 (30X0) 30s

A3) ​Cable French Press​ 3x12-15 (20X0) 2-3min

A4) ​Neutral Grip chin ups​ 3x3-5 (40X0) 30s

A5) ​Low Incline DB Row 1 ¼ Top​ 3x8-10 (30X0X0X0) 30s

A6) ​Cable Face Pulls​ 3x12-15 (20X0) 2-3min

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Day 3 (Legs):

A1) ​Split Squat​ 3x4-6 (40X0) 30s

A2) ​Sumo Squat​ 3x8-10 (30X0) 30s

A3) ​Hack Squat​ 3x12-15 (20X0) 2-3min

A4) ​Seated Good Morning​ 3x4-6 (40X0) 30s

A5) ​walking Single Leg RDL​ 3x8-10ea (30X0)30s

A6) ​standing Good Morning,shoulder width stance​ 3x12-15 (20X0) 2-3min

Day 4 (Arms):

A1) ​Close Grip Supinated Chin ups​ 3x3-5 (40X0) 30s

A2) ​Incline Prone 45 deg supinating Rows​ 3x8-10 (30X0) 30s

A3) ​45 deg Incline DB Curl​ 3x15-20 (20X0) 2-3min

A4) ​Dips​ 3x4-6 (40X0) 30s

A5) ​Flat EZ bar skull crushers​ 3x8-10 (30X0) 30s

A6) ​Tricep Rope extensions​ 3x15-20 (20X0) 2-3min

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Week 6

(*Add 1 set*)

Day 1 (Legs):

A1) ​Front Squat​ 4x3-5 (40X0) 30s

A2) ​Cyclist Squat​ 4x8-10 (30X0) 30s

A3) ​Goblet Squat​ 4x12-15 (20X0) 2-3min

A4) ​Single Leg, Leg Curl, Poliquin​ 4x3-5 (40X0) 30s

A5) ​RDL​ 4x8-10 (30X0) 30s

A6) ​45 deg Back ext​ 4x12-15 (20X0) 2-3min

Day 2 (Chest & Back):

A1)​ Incline DB Press​ 4x4-6 (40X0) 30s

A2) ​Flat DB Bench​ 4x8-10 (30X0) 30s

A3) ​Cable French Press​ 4x12-15 (20X0) 2-3min

A4) ​Neutral Grip chin ups​ 4x3-5 (40X0) 30s

A5) ​Low Incline DB Row 1 ¼ Top​ 4x8-10 (30X0X0X0) 30s

A6) ​Cable Face Pulls​ 4x12-15 (20X0) 2-3min

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Day 3 (Legs):

A1) ​Split Squat​ 4x4-6 (40X0) 30s

A2) ​Sumo Squat​ 4x8-10 (30X0) 30s

A3) ​Hack Squat​ 4x12-15 (20X0) 2-3min

A4) ​Seated Good Morning​ 4x4-6 (40X0) 30s

A5) ​walking Single Leg RDL​ 4x8-10ea (30X0)30s

A6) ​standing Good Morning,shoulder width stance​ 4x12-15 (20X0) 2-3min

Day 4 (Arms):

A1) ​Close Grip Supinated Chin ups​ 4x3-5 (40X0) 30s

A2) ​Incline Prone 45 deg supinating Rows​ 4x8-10 (30X0) 30s

A3) ​45 deg Incline DB Curl​ 4x15-20 (20X0) 2-3min

A4) ​Dips​ 4x4-6 (40X0) 30s

A5) ​Flat EZ bar skull crushers​ 4x8-10 (30X0) 30s

A6) ​Tricep Rope extensions​ 4x15-20 (20X0) 2-3min

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I finished Part 1, what’s next?

If you have finished Part 1 and you want to keep the gains coming and want to keep
improving your athleticism. Then jump on Part 2 to keep the results coming! (​click
HERE​)

Part 2 is the continuation from the previous 6 Weeks you just completed. Here things
start to become more serious and will make you build more FUNCTIONAL STRENGTH
AND MUSCLE MASS that improves your ATHLETICISM.

For more Information contact us:

Instagram: ​Bulletproof Athletics​ - ​Coach Adan​ - ​Coach Julian

Twitter: ​Bulletproof Athletics​ - ​Coach Adan​ - ​Coach Julian
Email: ​[email protected]

BulletProof Athletics Gym Address:

1350 Cleveland Street
Clearwater, FL 33755

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