Colossal Strength

Colossus Press Warm-Up

🔥 Phase 1: General Warm-Up 5 minutes on any cardio machine → Gradually raise body temperature → Stay nasal-breathing if possible 🔁 Phase 2: Activation Circuit – 2 Rounds 15 Trap 3 Raises (each side) → Controlled reps, focus on shoulder blade movement 2×15 Behind-the-Neck Lat Pulldowns (or banded pulldowns) → Pause 2 seconds at the bottom of every rep → Keep tension and control through the full range 2×10 Bottoms-Up KB Presses (each arm) → Keep elbow forward throughout the press → Stability over speed → Can do kneeling or standing → Either way, keep ribs down and do not over extend

Barbell Overhead Press

5, MAX, 8, 8

Close Grip Floor Press

3 x 10

Bent over Barbell Row

3 x 12

Lateral Raises

3 x 10

Seated Incline DB Curl

3 x 8

Colossus Deadlift Warm-Up

🔥 Phase 1: General Warm-Up 5 minutes on any cardio machine → Increase core temperature gradually → Maintain steady breathing and light effort 🔁 Phase 2: Activation Circuit – 2 Rounds 2×10 per side Bird Dog with KB Row → Pause 2 seconds at the top of each row → Option: keep back leg straight with foot on the ground for support → Stay square to the floor throughout the movement 2×15 Staggered-Stance KB Deadlifts → Focus on hip hinge and glute engagement → Maintain neutral spine and balance 2×20s per side Copenhagen Planks → Elbow under shoulder → Keep hips high and glutes engaged → Core tight—no rotation or sag

Conventional Deadlift

5, 8

Pull-ups˙

5, MAX, MAX

Chest Supported DB Row

3 x 15

Seated Goodmorning

3 x 10

Cable Crunches

3 x 20

Cardio

1 x 6:00

Mobility Circuit

Mobility Circuit- Make sure you watch the demo videos to understand form, intent, and set up for these! If you are going to spend time doing mobility you should make the most of it! Put your phone down and focus! x3 - 10 shoulder swimmers - 10 (per direction) Duck Unders Set up using a barbell, band, or smith machine - 60s Frog Stretch

DB YTI

2 x 6

Hang with Scap Retraction

King Deadlifts

2 x 10

Couch Stretch w/ Row

2 x 20

Reverse sled drag

8 x 100

Colossus Bench Warm Up

🔥 Phase 1: General Warm-Up 5 minutes on any cardio machine → Gradually elevate core temperature → Focus on nasal breathing and steady pace 🔁 Phase 2: Activation Circuit – 2 Rounds 2×10 Band External Rotation to Press → Use a light band to complete the full range → Keep ribs down and core engaged → Slow and controlled — hold 5 seconds at the top of each rep 2×20 Tricep Pushdowns (any variation) → Full extension and controlled return → Focus on consistent tempo and tension 2×15 Dumbbell Chest Press Set 1: 5-second eccentric, pause at the bottom, then press Set 2: Begin with normal tempo, gradually increase speed throughout the set → Stay tight and explosive as speed increases

Bench Press

5, MAX, 8, 8

Incline DB Press˙

3 x 10

Reverse Flys

3 x 15

Reverse Grip Cable Curl

3 x 20

Push Up

3 x MAX

GHR Situp

3 x MAX

Colossus Squat Warm Up

🔥 Phase 1: General Warm-Up 5 minutes on any cardio machine → Raise body temperature gradually → Smooth, rhythmic pace with nasal breathing 🔁 Phase 2: Activation Circuit – 2 Rounds 2×10 Standing Hip CARs (each leg) → Move slow and controlled through full hip range of motion → Stay tall and avoid rotating through the torso 2×20 Side Plank Clamshells (10 per side) → Keep hips stacked → Pause 2 seconds at the top of each rep → Focus on glute activation and tension control 2×10 Goblet Squats w/ Band Around Knees Set 1: 5-second eccentric, pause at the bottom, then explode up Set 2: Begin with normal tempo, then gradually speed up each rep to build intent → Keep knees pressing out against the band

Back Squat

5, 6, 6

Barbell RDL

3 x 10

Quad Focused Lunge

3 x 10

Single Arm DB/KB RDL

1 x 40