POP THE TOP
Dylan Shannon
This is a 5 day a week plan focused on getting you bigger and stronger. This plan includes 5 lifts a week focused on building strength in your key lifts (Squat, Bench & Deadlift) while building slabs of muscle mass. Pop the Top this summer and show off your new gainz. 5 DAYS A WEEK
Full Week of Training
Day 1: Lower Body
Day 2: Upper Push
Day 3: Upper Pull
Day 4: REST
Day 5: Lower Body
Day 6: Full Upper Body
Day 7: REST
A1
Banded TKE
2 x 15
A2
Copenhagen Plank
2 x 20
A3
Single Leg Glute Bridge
2 x 10
B1
Trap Bar Jumps or Barbell Jumps
4 x 3
B2
Seated Vertical Jump
4 x 3
C
Back Squats
10, 10, 8, 8
D
RDL
10, 10, 8, 8
E
Leg Extension
3 x 12
F
Hamstring Curl Variation
3 x 12
G
Calf Raises
3 x 15
A1
DB External Rotations
2 x 10
A2
Prone W-Press
2 x 10
A3
Band Pullaparts
2 x 15
B
Bench Press
10, 10, 8, 8
C
BB OHP
10, 10, 8, 8
D
Dips
8, 10, 12
E
EZ Bar Skull Crushers
3 x 12
F
DB Lateral Raises
3 x 15
G
Cable French Press
3 x 15
A1
Dead Hang
2 x 30
A2
Band Pullaparts
2 x 15
A3
Hamstring stretch to squat
2 x 8
B
Deadlift
10, 10, 8, 8
C
Chin-up/Pull-up
10, 10, 8, 8
D
T-bar Chest Supported Row
8, 10, 12
E
DB Incline Curls
3 x 12
F
Seated DB Reverse Fly
3 x 15
G
Preacher Curls
3 x 15
A1
Banded TKE
2 x 15
A2
Copenhagen Plank
2 x 20
A3
Single Leg Glute Bridge
2 x 10
B
Squat Variation
4 x 10
C
Leg Press
3 x 10
D
Seated Hamstring Curl
3 x 12
E
DB Walking Lunge
3 x 12
F
Low Back Extension (GHR)
3 x 15
G
Calf Raises
3 x 15
A1
DB External Rotations
2 x 10
A2
Prone W-Press
2 x 10
A3
Band Pullaparts
2 x 15
B
Barbell Incline Bench
4 x 10
C
Barbell Row
4 x 10
D
Chest fly variation
3 x 12
E
Lat Pulldowns
3 x 12
F
Seated DB Lateral Raises
3 x 15
G1
Cable Pushdowns
3 x 15
G2
Cable curl
3 x 15
