The Groundbreaker by Jujimufu Digital Final 02-Omrfdx

TABLE OF CONTENTS
DISCLAIMER AND LEGAL........................................................................................................ 3

WELCOME TO GROUNDBREAKER..........................................................................................4
WHY I MADE THE GROUNDBREAKER PROGRAM................................................................... 5
HOW THIS PROGRAM WORKS................................................................................................6
HOW THE PROGRAM IS STRUCTURED ................................................................................... 7
4 UNIQUE, CRITICAL ROUTINES .............................................................................................8
EQUIPMENT THAT WILL BE USED ..........................................................................................9
READING THE ROUTINES AND WEEKLY CHANGES ............................................................. 10
FOLLOWING THIS PROGRAM ............................................................................................... 12
WEEKLY CHANGES ............................................................................................................... 13
SQUAT/JUMP/DEADLIFT ROUTINE ........................................................................... 16
UPPERBODY HYPERTROPHY ROUTINE .................................................................... 28
JUMPING/AGILITY ROUTINE ..................................................................................... 38
STRENGTH/SKILL PLAy AND PRACTICE..................................................................... 44
FINISHING AND MODIFYING THE GROUNDBREAKER PROGRAM........................................49
APPENDIX I BLANK LOGS .....................................................................................................50
APPENDIX II JUJIMUFU’S SCANNED LOGS ........................................................................... 51
APPENDIX III EQUIPMENT RECOMMENDATIONS ................................................................ 52
QUESTIONS? ........................................................................................................................ 53
CONNECT WITH ME ..............................................................................................................54
DISCLAIMER AND LEGAL
In reading this document you, and any you teach, understand and agree to the following terms: that you/they will
not hold the author and his affiliates responsible for any direct, indirect, incidental, consequential, special,
exemplary, punitive, or other damages, under any legal theory, arising out of or in any way relating to your use of
this document and its information, or the content, even if advised of the possibility of such damages.
The author shall not be liable for any physical, psychological, emotional, financial, or commercial damages,
including, but not limited to, special, incidental, consequential, or other damages. The information contained
herein is meant to be used to educate and entertain the reader and is in no way intended to provide individual
medical advice. From time to time I endorse third-party products or programs, and often there is some
compensation or commission for that endorsement.
MEDICAL DISCLAIMER
Like almost any activity, the training techniques in this program pose some inherent risk. Before practicing the
skills described in this program, be sure not to take risks beyond your level of experience, aptitude, training, and
comfort level. It is your responsibility to assess your safety, know your limits, and obtain expert medical advice
from a qualified accredited health professional if any doubts exist. You agree to take full responsibility for your
decisions and actions.
Consultation with a doctor and/or physical fitness instructor is recommended prior to attempting these
techniques if any doubts exist. Doing so after you have had an accident would ruin the purpose of the
consultation.
All diet and supplement advice in this program is not intended as a substitute for the medical advice of qualified
medical practitioners. The products, supplements, and services mentioned in this document are not intend-ed to
diagnose, treat, cure, alleviate or prevent any diseases. The statements in this document have not been reviewed
or evaluated by the Food and Drug Administration. The information is not a substitute for medical, psychological,
or professional advice, diagnosis, or treatment. All content in this document are the opinion of the author who
does not claim or profess to be a medical professional providing medical advice. Advice from your professional
medical advisor should always supersede information presented in this document.
AFFILIATE DISCLAIMER
In this program, the author recommends or endorses products or services that are not his own. If he recom-
mends it, he has used it personally and/or continues to use it. In some cases, the author is compensated via a
commission if you decide to purchase the products or services he recommends. ALWAYS do your own due
diligence before purchasing anything.
INDEMNIFICATION
You understand and agree that you will indemnify, defend, and hold Jon Call, its creator, harmless from any
liability, loss, claim, and expense, including reasonable attorney’s fees, arising from your use of our his
program/products, or your violation of these terms and conditions. Jon Call assumes no responsibility for the
exercises, practices, or behavior of any kind, or implications of them, described herein.
THE GROUNDBREAKER 3
WELCOME TO GROUNDBREAKER
Groundbreaker is a program that combines the power lifts with advanced bodybuilding
training techniques and enjoyable (but effective) jumping and agility drills. The program also
includes skillset building opportunities for feats of strength like muscle-ups, acrobatics, bent
presses, handstands, and anything else you would want to develop. This skillset building is
accomplished by using intelligent loading and programming parameters - conjugation of
exercise selection and progressive overload with novel integration of deloading. The program
is badass and a lot of fun. I know this because I designed it for myself and future-proofed it so I
could rerun it later as needed.
THE GROUNDBREAKER 4
WHY I MADE THE GROUNDBREAKER PROGRAM
I periodize my training seasonally: I typically bulk and focus on building static strength during
the colder months of the year, and I cut and focus on explosive acrobatic skills and body
sculpting during the warmer months. In between the peaks of these seasons, I allocate training
blocks to “transitioning” my body from one extreme to the other. This program was written to
work as a bridge to facilitate that transition. Essentially, it will round you out as an athlete so
that you aren’t “bound” by gravity, and there will be no need to tread lightly! And this program
will play nicely for heavyweights!
THE GROUNDBREAKER 5
HOW THIS PROGRAM WORKS
Let’s start with a series of questions!
Imagine if you took 2 average workouts for the power lifts and replaced them with 1 amazing
workout per week. Would you get better results doing that 1 amazing workout per week vs. 2
average workouts? Perhaps the results would be the same? … BUT! That is a good deal if the
results were the same, because you’re getting the job done in 1 workout instead of 2 workouts!
How about bodybuilding? Is it possible to get better results doing 1 amazing workout per week
(for any given body part) vs. 2 lesser workouts? What makes a workout good vs. bad? Mental
preparation, nutritional preparation, the intensity of effort, correct exercise selection,
intensification method, and a successfully executed suite of recovery modalities (and other
ways of saying the same things). If anything, it would be more feasible to get the “biological
stars” to align for 1 amazing workout per week rather than 2 workouts.
If you want to get a backflip and play football and do some parkour moves, how do you think
you would start training for that stuff? Jumping and moving quickly. Duh. Yet people seem to
forget about jumping! Yes, in fact, the prerequisite to being an “athlete” is moving well with
one or both feet in the air at any given time. Sprinting, dodging, jumping, leaping, turning,
rolling! If you want to do “athlete stuff,” you gotta start doing that stuff!
And finally, how does one develop a new, challenging technical skill? Do they just stick to a
rigid set of reps and sets? Or do they “play” and “practice” until things start clicking? Of course,
they play and practice! How do we program this with everything else we have to do?!
A lot is going on here with these questions, but ultimately the common denominator between
them is: “How can I make sure I’m not wasting my time by training like a wimp, training
like a psycho, or training just plain wrong?”
This program makes the most of your time by getting you to power lift like a powerlifter,
bodybuild like a bodybuilder, and jump and move like an athlete with precisely the right
amount of work, and the right exercises with the proper progressions. Skim the nonsense away
and cut to the heart of the matter for each thing we’re going to work on, that’s how this
program works.
THE GROUNDBREAKER 6
HOW THE PROGRAM IS STRUCTURED
This chart illustrates how your training time and resources could be categorized and
partitioned in the Groundbreaker program:
Each week you will train 4 days, and there are 4 routines per week. They include:
SQUAT/JUMP/DEADLIFT ROUTINE
UPPER BODY HYPERTROPHY ROUTINE
JUMPING/AGILITY ROUTINE
STRENGTH/SKILL PLAY AND PRACTICE
Each week these routines are modified, so you will be doing 16 different workouts over the
four weeks. Each week you get 3 recovery days. You will need them! Eat the same amount of
calories on your recovery days as your training days (this will feel wrong, like you’re going to
get fat, but if you want to survive the program you better do it!) Contrast bathe in the shower,
nap a couple times per week, do a little active recovery cardio, use an EMS (Electrical Muscle
Stimulation) device at night while you watch Hulu or Netflix, Creatine, EAAS supplements,
THE WORKS! This 4-week block surprised me; it kicked my ass! I felt like shit a lot. That was
not cool. What was cool, though, was how my shoulders and arms were responding to the ONE
bodybuilding workout each week; and how my jumping capacity was returning at light speed. I
was rounding out!
THE GROUNDBREAKER 7
4 UNIQUE, CRITICAL ROUTINES
ROUTINE #1 - SQUAT/JUMP/DEADLIFT ROUTINE: It will get you squatting and deadlifting

on the same day. For many, this never happens. If you have never done this, get ready, it’s an
eye-opening experience. Week by week, the squatting and deadlifting variations are swapped
out via conjugate principle influence. Prepare to be impressed.
ROUTINE #2 - UPPERBODY HYPERTROPHY ROUTINE: This super-efficient bodybuilding

routine was made for select muscle groups. The exercise selection was made based on “bang
for your buck” and highest “cosmetic ROI” mentality. Okay, straight up, it’s a beach muscle
workout! LOL! It employs intensification methods such as dropsets, supersets, rest-pause, and
pre-exhaust! This is a bodybuilding buffet! Muscle groups are rotated in order week by week so
that you can experience and understand the importance and unique preference associated
with “which muscle groups do you train first in a routine.” After the 4-week program is over,
you will learn a LOT about what happens when you train biceps before chest, or shoulders at
the end of a workout after everything else, etc.
ROUTINE #3 - JUMPING AND AGILITY ROUTINE: It is a workout based primarily around

volume. When you start jumping and working on speed, you need a few weeks of higher
volume and lower intensity to get your nervous system re-acclimated to childhood-like
nonchalance with free exercise (kids can run and jump and stuff at will, with little warmup,
don’t you miss that?!). Week by week, the exercises are tactically swapped out. You will make
FAST gains with this routine; it’s incredible how much better you will be workout to workout
during the 4 weeks in this program. That is going to be a big “aha!” moment for you.
ROUTINE #4 – STRENGTH SKILL PLAY AND PRACTICE... It is actually not a routine at all!
This time is meant to get you away from reps/sets/loads/rest periods and other quantification
methods. Basically, what you will do is STRENGTH PLAY. This is how calisthenics athletes,
freestyle gymnasts, tricksters, parkour athletes, and unconventional strongmen train. They
don’t count stuff! They just “try stuff” and keep trying until stuff works! Then they try to do it
better. When stuff stops working, they stop for the day. If it never starts working, they pivot
and try something else. It’s called PRACTICE. It’s give and take, but it’s never giving up. You
will get to experience the freedom and fun of a workout based around the idea that “you have
90 minutes to do strong and fast stuff. Improve today. And when you’re tired, and the quality
of effort drops. You’re done.” Few programs incorporate this type of opportunity. Instead,
people run other programs and scramble, trying to figure out how they’re ever going to learn a
backflip or a muscle-up when they have to keep up with all the other workouts! HERE IS YOUR
ANSWER! I PUT SPACE IN YOUR WEEK FOR THIS! NO EXCUSES NOW! GET YOUR SKILLS
ON!
THE GROUNDBREAKER 8
EQUIPMENT THAT WILL BE USED
The SQUAT/JUMP/DEADLIFT routine and the UPPERBODY HYPERTROPHY routine are fairly
equipment heavy. Those routines are best done at a commercial gym, although a moderately
equipped home gym can probably work for these. The JUMPING AND AGILITY routine is very
spartan, requiring minimal equipment. The STRENGTH SKILL PLAY AND PRACTICE routine is
what you make of it, but my guess is it won’t require a commercial gym membership.
I will also provide equipment alternatives and exercise alternatives as often as possible to make
the program accessible for you.
• Power rack or Squat stand

• Straight Barbell
• Bar to hang from
• GHD (Hyperextension bench) - alternative = flat bench and a partner to hold you down
• Reverse Hyper - alternative = hang legs off a GHD or flat bench
• SSB (Safety Squat Bar) - alternative = Spud Inc. Safety Squat Strap (code JUJIMUFU at
Spud Inc. Webstore)
• Trap deadlift bar - alternative = exercise swap (Zercher squats with straight barbell)
• Blocks or plates to stand on, and for weights to rest on for block pulls and deficit deads
• Box, chair or sturdy object for jumping
• Piece of string for barrier hops
• Bands of various thickness
• PVC pipe to stretch thoracic spine
• Chest fly machine or cable machine – alternative = gymnastic rings or TRX straps
• Dumbbells less than 50 lbs (23 kgs) (for lateral raises)
• Cable station for tricep pushdown - alternative = Spud Inc Pulley System (code
JUJIMUFU at Spud Inc. Webstore)
• Preacher curl bench with ez curl bar – alternative for bench is a bicep blaster
• A pair of rings (somehow you will probably need these)
See Appendix III for additional equipment recommendations.
THE GROUNDBREAKER 9
READING THE ROUTINES AND WEEKLY CHANGES
EXERCISE GROUPING AND ORDER
Exercises are done in the order they are listed. They will be grouped as well.
A1. Exercise 1. 2 sets.

A2. Exercise 2. 2 sets.
B1. Exercise 3.
C1. Exercise 4.
In this case, you will do a set of Exercise 1, rest, and then a set of Exercise 2. You will then go
back to Exercise 1 and do another set, and then another set of Exercise 2. You will finish all sets
of exercises grouped (A1 and A2) before moving onto B1, C1, etc. You complete all sets of any
exercise grouped by letter before moving onto the next.
Some exercises in this program are SUPERSETTED: This means you will not rest between
them.
I will, from time to time, recommend the amount of rest you should have between exercises.
Use a timer to get it right. If I don’t mention the rest period, assume it’s approximately 3-5
minutes between sets.
THE GROUNDBREAKER 10
TWO WAYS TO USE RPE (Rate of Perceived Exertion)
METHOD #1 – Effort quantified
3 sets of 5 with an RPE of 9. This means you will do 3 sets of 5 with a WEIGHT that you could
have done 6 times but no more. How did I get that number? RPE 10-9 = 1. That means RPE 9 =
1 rep in reserve. So 5 reps + 1 rep in reserve = you could’ve done 6 reps but no more.
RPE 10 = could have done no more reps. Anything to failure is RPE 10.
RPE 9 = could have done only 1 more rep.
RPE 8 = could have done just 2 more reps.
RPE 7 = could have done about 3 more reps.
Etc
Sometimes it’s hard to get the RPE correct with Method 1, you could have a difficult time
finding the right amount of weight because how we feel changes every day. Therefore, you
could use Method 2 instead:
METHOD #2 – Effort perceived
RPE can be used to rate how you felt about the exertion. Where RPE10 would be the absolute
hardest effort you could muster, any RPE less than that would be less and less difficult for you.
So, if you are doing box jumps with RPE10, that means it’s the hardest box jump you could do.
RPE9 would mean you could have jumped only a little higher. RPE8 means it was hard, but you
were not in any doubt or worried. This method of using RPE works for all exercises, whereas
Method 1 only works for some. Use either or both but use at least one when it’s called for in the
program.
FOLLOWING THIS PROGRAM
This program is 4 weeks long. Each week the routine’s structures and purposes remain the
same while exercises and loads will be swapped and shifted. This is how I ordered the workouts
and where I put the recovery days when I followed this program myself.
M - SQUAT/JUMP/DEADLIFT WORKOUT
T - OFF
W - UPPERBODY BODYBUILDING WORKOUT
H – OFF
F - JUMPING/AGILITY WORKOUT
S - STRENGTH SKILL WORKOUT
S - OFF
I did not do any extra work during this program, aside from some flexibility training, some
ankle conditioning, and some cardio (jump rope, elliptical, and rowing machine). These did not
tap into my recovery resources (I would’ve known if they were).
All in all, this was a hard program for me. I was dragging through to the end of it. The reward
was worth it. I looked better than I did during the previous powerlifting phase I just got out of
before doing this program, and I got my “springy’ ness” back in my jumping and speed work.
And I got to squat and deadlift too!
WEEKLY CHANGES AND PROGRAM CONCLUSION
This program uses the Conjugate training principle of exercise rotation. Week by week, key
exercises are swapped out for similar alternatives. In general, the exercises are swapped out for
more challenging variations. Intensity via load and RPE does not increase in difficulty much,
because the exercises themselves become more challenging! Volume is also, for the most part,
increased week by week. Sometimes exercise selection, intensity, and volume are kept the
same: but the sequence is changed. Regardless of what is changing, it gets harder week by
week, and by the end of the 4 weeks, you will likely want a deload.
If you plan to repeat this program for another 4-week block, I recommend increasing the load
(weight used) or quality of movement (higher jumps, maybe flips? or greater amplitude in a
stretch, for example). I recommend keeping the quantification parameters the same (reps,
sets, etc.).
SQUAT/JUMP/DEADLIFT ROUTINE
In 2004 when I was 18 years old, I lucked upon a particularly effective training pattern: I began
doing max effort squat and deadlift together three times per week. I’d do singles, doubles, and
or triples for 3-4 sets of each. I remember I would blast my favorite songs through my
headphones and snort ammonia every set (yes, I’ve been using ammonia most of my training
life, even when I was a teen, now I sell it on my website Jujimufu.com). These workouts were
challenging! But in 4 weeks, I increased my max deadlift from 365 lbs to 405 lbs (18 kgs
increase), and my max squat went up from 315 lbs to 345 lbs (14 kgs increase). That’s a modest
increase, possibly due to neurological adaptations, but the real benefit came to my acrobatic
tricking (flips, twists and, kicks)! That season was one of the best in my life! I became so much
more explosive than I’d ever been before! Yes, I was training my tricking skills in between these
frequent max effort sessions too!
The thing was, I didn’t know that doing heavy squats and deadlifts together in the same
workout several days per week was unusual! I just sort of… began doing it for some reason!
Fast forward to 2020, during my 8-week powerlifting prep, the compound lifts were always
together in workouts! While I hated the effort (and the amount of time it took to finish the
workouts), the results were evident: I became stronger than I’d ever been in my life.
If you’ve never put heavy squats and deadlifts together into one workout before, prepare
yourself, because your world is going to turn upside down. When you realize it can work, your
imagination for what you can “effectively” accomplish within one training window will explode.
You will be breaking new ground in your “instinctive training selections” from herein on out!
One caveat, the stronger and bigger you are, the harder this will be. Squatting and deadlifting
in the same workout together is not as hard when your total between the two lifts is 500 lbs as
a lightweight, vs. 1500 lbs or more as a heavyweight. Just keep that in mind (this will be much
more difficult for you bigger and stronger people out there!)
SQUAT
/JUMP/
DEADLI
FT
WEEK1
EXERCI
SE SETS REPS RPE REST WEI
GHT NOTE
A1
.SAFETYBAR SQUAT 3 3 8 5-
7MI
NUTES
B1
.ST
ANDI
NG J
UMPS 6 3 n/
a 1
-2 MI
NUTES
C1
.SI
TON BOXTHEN J
UMP(
w/DMBS) 3 5 n/
a 1
-2 MI
NUTES
D1
.CONVENTI
ONALDEADLI
FT(2”bl
ocks
) 3 5 8 5 MI
NUTES
E1
.UNI
LATERALHYPEREXTENSI
ONS 3 5-
10 n/
a 2 MI
NUTES
F1
.HAMSTRI
NG ACCESSORY(
ofyourchoi
ce) 3 8+ n/
a 2 MI
NUTES
WEEK2
EXERCI
GHT NOTE
A1
.FRONTSQUAT 4 3 8 5-
7MI
NUTES
B1
.ST
ANDI
NG TUCKJ
UMPS 8 6 n/
a 1
-2 MI
NUTES
C1
.CONVENTI
ONALDEADLI
FT 4 4 8-
9 1
-2 MI
NUTES
D1
.UNI
LATERALHYPEREXTENSI
ONS 3 5-
10 n/
a 2 MI
NUTES
E1
.HAMSTRI
NG ACCESSORY(
ofyourchoi
ce) 4 8+ n/
a 2 MI
NUTES
WEEK3
EXERCI
GHT NOTE
A1
.TRAPBAR DEADLI
FT(
low ordefici
t) 5 3 9 5-
7MI
NUTES
B1
.DEPTH J
UMP(
~16i
nch /42cm hi
gh) 1
4 1 n/
a <
1 MI
NUTE
C1
.LUNGEVARI
ATI
ON (
eachl
eg) 3 1
2 n/
a 3-
4 MI
NUTES
D1
.UNI
LATERALHYPEREXTENSI
ONS 3 5-
10 n/
a 2 MI
NUTES
E1
.HAMSTRI
NG ACCESSORY(
ofyourchoi
ce) 5 8+ n/
a 2 MI
NUTES
WEEK 4
EXERCI
GHT NOTE
A1
.BACKSQUAT 3 4 9 5-
7MI
NUTES
B1
.BARRI
ERJ
UMP 4 4 n/
a 2 MI
NUTES
C1
.DEPTH J
UMP(
~16i
nch /42cm hi
gh) 8 1 n/
a <
1 MI
NUTE
D1
.DEFI
CITDEADLI
FT(
~4”defici
t) 3 4 8 5 MI
NUTES
E1
.UNI
LATERALHYPEREXTENSI
ONS 3 5-
10 n/
a 2 MI
NUTES
F1
.HAMSTRI
NG ACCESSORY(
ofyourchoi
ce) 5 8+ n/
a 2 MI
NUTES
THE ROUTINE EXPLAINED
The SQUAT/JUMP/DEADLIFT workouts are structured like this:
1. Heavy squatting
2. Bilateral jumping
3. Heavy deadlifting
4. Posterior chain accessories
Squats are first because they are the most dangerous movement. If you put them at the end of
the routine when you’re tired, you could get crushed. This is why squats are the first lift at
powerlifting meets. The squats will warm you up in a particularly unique way for the jumps
prescribed as well. When you’re done squatting, you should have some energy left for jumping,
so you’ll be ok.
Deadlifts are near the end because squats must go first. Also, if you’ve never deadlifted at the
end of a workout, you will likely experience this interesting phenomenon: you will be
exhausted, like you just worked a full work shift, but your strength will be there. Oh, ok.
Finally, a few lower body posterior chain accessories are included because boosting up your
posterior chain power through hyperextensions and volume hamstring work will unlock a lot of
doors for you if you’ve neglected them.
WARMUP
CLICK FOR VIDEO EXAMPLE OF THIS FULL WARMUP
Each week you will do the same warmup circuit. Get a timer, set it for 10 minutes, and move
through the exercises. Rest as much as you want in between sets. Don’t wear yourself out but
do get warm!
A1. Hanging leg raises - 3 sets of 10
Do this with no weight. You’re welcome to use “hanging leg raise” straps to position your
elbows into if you don’t want to hang with your grip. (FWIW, I much prefer hanging leg raise
straps for this. I get a better ab contraction with them. See Appendix III for additional
equipment recommendations). No swinging. Pull your knees up to your chest, crunch, and
round your buttocks out at the top. Control the eccentric and return to the starting position
with no extension of the spine at the bottom. Pause a split second between reps. You can
make yourself feel it “more” if you slow it down and try to control it all the way through.
A2. Paused reverse hypers - 3 sets of 10
Do this with no weight. Bring your legs up and pause at the top. You will feel a gentle
tightening in the lower back as you increase blood flow to the area with these reps.
A3. Hyperextensions with an arch and pause at top – 3 sets of 5
When rising, have a slight pause and arch at the top. I recommend pulling your elbows, arms,
and hands back as well so that you can stretch out the middle back.
SQUAT VARIATIONS WEEK BY WEEK
Week 1 = SSB squat
If you’ve never done an SSB squat, expect to be shocked: it asks a lot of your core stabilizing
muscles. FYI my max SSB squat is approximately 5-10% less than my back squat. This is
common, you should expect that. If you don’t have access to an SSB, there are cheap
alternatives that might work out ok. See Appendix III for equipment recommendations. I want
you to get used to the idea of this exercise being a staple. In fact, unless you’re a competitive
powerlifter or weightlifter, this exercise is superior to the squat, and you should probably not
even be doing regular squats. I know many elite powerlifters who never go anywhere near a
straight bar squat until powerlifting meet preparation (when they need to get used to
squatting with a regular bar again). They build their base of squatting strength with the SSB
when they need direct squat work. Also, don’t look at younger, lighter, or weaker guys for
examples of the contrary. Give them another 10 years and see what bar they’ll be using. FWIW
the only reasons I do normal back squats are for views on the internet (most people relate only
to normal back squats) and for fun occasionally.
Week 2 = Front squat
I really don’t care whether you use a front rack grip or a cross handgrip; the point of the
exercise as a strength builder is the bar position in front, not how the bar is kept in that front
position. I also don’t care about your stance width or whether you go only to parallel or ass to
grass: what matters most is that you’re front squatting heavy! If you’re front squatting
correctly, you will feel like you can’t breathe because the bar is crushing your lungs, and your
upper and middle back is getting blasted. Indeed, that’s what makes the front squat effective:
it’s one of the best back exercises in existence! And yes, it will work your legs no matter what.
Just use a comfortable technique for this very uncomfortable squat variation.
Week 3 = Low or Deficit Trap bar deadlift
Week 3 is special in this routine because the squat and deadlift exercises are combined into one
for this workout. The trap bar deadlift is chosen instead of a squat because it’s similar to a
squat, and still a deadlift, and because after the first two weeks, it’s necessary to provide a
deload incident for the CNS. So instead of doing two exercises, you just do one! HAH! For our
purposes here, to make the exercise a little harder, I want you to do them with a “low” trap bar
(meaning the handles are parallel to the sleeves where you load the barbell) or just do the
deadlifts off a deficit box of about 4” (10 cm) high if your trap bar’s handles are elevated. If
you’re new to this exercise, expect to feel it a lot in your mid-back. Also, you will feel it more in
your “knees” than any other deadlift variation.
If you do not have access to a trap bar, the closest variant exercise I would recommend would
be a Zercher squat. If you are going to do the Zercher squat, I recommend unracking and
racking in a power rack, rather than starting from the floor. The reason I recommend starting
and ending in a power rack is because the load you’re going to use is so heavy that getting it up
from the floor will be a pain in the ass. The Zercher squat can hurt your elbows, so I would wear
elbow sleeves and/or put padding of some sort in the crooks of your elbows (such as a squat
sponge!)
Week 4 = Back squat
Welcome back! Did you miss back squatting with a regular barbell? Truthfully, back squats are
easier on your core than all the other variations, so it can be refreshing to push the weight
again and feel like you and the weight are one. Use either a high bar or low bar placement on
your bad, or a wide or narrow stance. It’s your preference. What matters is that you’re
comfortable and can push maximum weight without nagging knee, shoulder, etc. pain or
something.
JUMPING VARIATIONS WEEK BY WEEK
Jumping work week by week is increased in difficulty and volume. The first week you’re just
jumping up and down (literally). The last week you’re doing barrier jumps and depth jumps.
Week 1 = Standing jumps
This is a straightforward, practical, accessible way of increasing your jumping height: you stand
still, then dig down and jump as high as you possibly can. Each jump is an earnest effort.
Imagine your vertical is being tested at school and everyone is watching. These jumps are that
serious. So, if you had to jump as high as possible, you would take a rest in between
repetitions, you wouldn’t just spring up and down until you’re huffing and puffing. If you’re
doing these jumps right, you should NOT be out of breath. You might even get a little “cold”
like you’re cooling down from the workout. That’s good; it means you’re resting adequately.
Every rep counts. 18 reps total. It should take about 8-10 minutes to do them all.
Week 1 = Sit on box then jump (w/ dumbbells)
Holding dumbbells in each hand to your sides, sit on a box that’s 16-20 inches (40-50 cm) high.
Come to a complete rest. Jump up from your sitting position. Rest completely between reps.
This is a concentric only effort. It should be easy.
Week 2 = Standing Tuck Jumps
Jump up, tuck your legs as much as you can at the top, and upon landing repeat. The goal is to
minimize foot-ground contact time as much as possible between jumps. Rebound quickly.
Week 3 = Depth Jumps
Depth jumps are humbling. Stand on a chair or something, put one foot out in front, drop
down, and when both feet land together jump up as high as you can. Minimize foot-ground
contact time. This will make the jump feel lower, but will increase the efficacy of the exercise.
There are a lot of excellent depth jump tutorials on the internet, if you need more information
search for them. (That’s actually what I did myself before running this program, I had to brush
up on technique!)
Week 4 = Barrier Jumps
CLICK FOR VIDEO EXAMPLE
My favorite way of setting up a barrier jump is to attach a piece of string between two points.
Just jump over it. I like to set up for the jump by taking one step forward, rather than jumping
from a dead stop off both feet together. This exercise is done in the JUMPING AND AGILITY
routine too. However, in the SQUAT/JUMP/DEADLIFT routine, this exercise is done for greater
height, hence the lower numbers of reps and sets. You may work your way up to a great
jumping height with a few warm-up sets first. On Week 4, you will also be doing depth jumps
again.
DEADLIFT VARIATIONS WEEK BY WEEK
Each week the variations are changed to more difficult versions of the deadlift. This is one
means of achieving progressive overload. Rather than change the volume/intensity, you
change the actual exercise, so it’s a little harder mechanically.
Week 1 = Deadlift off 2” (5 cm) blocks
This is easier than normal deadlifts. The reason we’re doing this on week 1 is to ease you into
the program. I recommend 2” (5 cm) blocks for this. Thankfully, I have blocks that are made for
this purpose, but all they are made of is just wood. Just get some boards and stack them
underneath your loaded barbell. You can probably also put your loaded barbell on top of some
bumper plates!
Week 2 = Conventional deadlift
For most, this will be nothing new. If you want to make it more interesting: don’t! Just deadlift.
Week 3 = Low or Deficit Trap bar deadlift
This is explained above in the squat variations section. For some, this could be harder than the
deficit deadlift in week 4.
Week 4 = Deficit Deadlift
Use a 4” (10 cm) deficit, which is quite a lot. Usually, deficit deadlifts are rough, but after
squatting, they’re on another level of treachery. Notice how we started Week 1 with a deadlift
off blocks, now we’re standing on a block ourselves! If you’ve never done deficit deadlifts,
expect to feel it more in your quads (and lower back!) than regular deadlifts.
I built my own deficit box with a couple pieces of wood. It was the easiest thing I’ve built for my
gym. You can also stand on bumper plates, they work just fine!
POSTERIOR CHAIN ACCESSORIES EXPLAINED
Unilateral Hyperextensions
This exercise is an athlete’s dream. The carryover you get from this exercise into explosive
unilateral movement is excellent. When you do it, you will feel a lot of pressure on the back of
the knee of the working leg. The pressure can be painful. Work to contain the pain in a way
where it is bearable, rather than “wrong” … What the pain represents is actually a weakness.
When you get better at this exercise, that pain will disappear. By week 4, it should be
significantly diminished.
Hamstring accessory of choice
I recommend a hamstring curl of some sort. I did standing, single leg hamstring curls on my
hamstring machine in my garage. I also did prone hamstring curls (laying face down, two legs
at the same time). The goal is to get a hamstring pump so that touching your butt with your
heel becomes impossible.
DISCUSSION
After the 10 minute special warmup, it should take you another 30-60 minutes to work up to
your first set of squats. Altogether this workout should take you over 2 hours to do. If it doesn’t
take you that long, you’re not going heavy enough on the compound exercises and/or you’re
not resting long enough in between the jumping exercises.
Week 1 should be reasonably easy. Week 2 should be hard. Week 3 should feel short. And
Week 4 should be victory! ENJOY!
UPPERBODY HYPERTROPHY ROUTINE
To some extent, we all want the hard work we put into our training to reflect positively on our
appearance. There are training shortcuts to maximize this, they’re called “bodybuilding
methods.” You can dramatically alter your appearance if you correctly use just a “little bit” of
bodybuilding methodology in your training in the “right” places. The right places are going to
be the shoulders, chest, and arms. These muscle groups are, in my opinion, the ones most
people want to improve, and the easiest ones with which to implement bodybuilding
intensification methods.
“What about the back muscles?! The trap muscles?!” The thing is, the back and traps respond
exceedingly well to compound exercises such as those found in powerlifting, strongman
training, and even gymnastics training. These muscles also grow great with high intensity, low
rep ranges too. This generally applies to the upper legs as well. The shoulders, chest, and
arms… Not as much. The most dramatic change I’ve had in my appearance as an athlete was
when I employed bodybuilding methods for these muscle groups for a mere 6 months. Nothing
else changed. No new diet, no new supplements, nothing. I just started doing curls,
pushdowns, flys, smith machine presses, rear delt shit, etc. I blew up! The below pictures are 8
months apart and about 8 lbs bodyweight in difference. See the change in my chest/shoulders.
Therefore, in this routine, we’re focusing only on the shoulders, chest, and arms, and we’re
gonna do them right! Hypertrophy work is absent from the other muscle groups in the
Groundbreaker program because they are stimulated from compound lifts. And also,
because… let’s just face it… For cosmetic augmentation, you’d rather be doing shoulder raises
than calf raises. Let’s get to it!
UPPERBODYBODYBUI
LDI
NG
WEEK1
EXERCI
GHT NOTE
A1
.CHESTFL
Y 3 10-
15 FAILURE 3-4MINUTES
B1
.CHESTFL
Y(TRI
PLEDROPSET) 2 amr
ap F
AIL
URE 4 MI
NUTES
C1
.REAR DEL
TRAI
SES 3 1
0-1
2 F
AIL
URE 0 MI
NUTES
C1
.DMBLATERALRAI
SES 3 1
0-1
2 F
AIL
URE 3-
4MI
NUTES
D1
.OVERHEAD BARBELLPRESS 3 1
2-20 F
AIL
URE 4-
5MI
NUTES
E1
.CABLETRI
CEPPUSHDOWN 3 1
2-1
5 F
AIL
URE 3 MI
NUTES
F1
.PREACHER EZCURLS(
REST-
PAUSE)
6 amr
m ap F
AIL
URE 20 SECONDS
WEEK2
EXERCI
GHT NOTE
A1
.PREACHER EZCURLS(
REST-
PAUSE) 8 amrap FAI
LURE 20 SECONDS
B1
.CABLETRI
CEPPUSHDOWN 3 1
2-1
5 F
AIL
URE 3 MI
NUTES
C1
.CHESTFL
Y 3 1
0-1
5 F
AIL
URE 3-
4MI
NUTES
D1
.CHESTFL
Y(TRI
PLEDROPSET) 2 amr
ap F
AIL
URE 4 MI
NUTES
E1
.REAR DEL
TRAI
SES 3 1
0-1
2 F
AIL
URE 0 MI
NUTES
E1
.DMBLATERALRAI
SES 3 1
0-1
2 F
AIL
URE 3-
4MI
NUTES
F1
2-20 F
AIL
URE 4-
5MI
NUTES
WEEK3
EXERCI
GHT NOTE
A1
.REAR DEL
TRAI
SES 5 10-
12 FAILURE 0 MINUTES
A1
.DMBLATERALRAI
SES 5 1
0-1
2 F
AIL
URE 4 MI
NUTES
B1
2-20 F
AIL
URE 4-
5MI
NUTES
C1
.CABLETRI
CEPPUSHDOWN 3 1
2-1
5 F
AIL
URE 3 MI
NUTES
D1
.PREACHER EZCURLS(
REST-
PAUSE) 8 amr
ap F
AIL
URE 20 SECONDS
E1
.CHESTFL
Y 3 1
0-1
5 F
AIL
URE 3-
4MI
NUTES
F1
.CHESTFL
Y(TRI
PLEDROPSET)
2 amr
m ap F
AIL
URE 4 MI
NUTES
UPPERBODYBODYBUI
LDI
NG
WEEK 4
EXERCI
GHT NOTE
A1
.CHESTFL
Y 3 10-
B1
.CHESTFL
Y(TRI
PLEDROPSET) 2 amr
ap F
AIL
URE 4 MI
NUTES
C1
.REAR DEL
TRAI
SES 4 1
0-1
2 F
AIL
URE 0 MI
NUTES
C1
.DMBLATERALRAI
SES 4 1
0-1
2 F
AIL
URE 3-
4MI
NUTES
D1
2-20 F
AIL
URE 4-
5MI
NUTES
E1
.CABLETRI
CEPPUSHDOWN 5 1
2-1
5 F
AIL
URE 3 MI
NUTES
F1
.PREACHER EZCURLS(
REST-
PAUSE)
8 amr
m ap F
AIL
URE 20 SECONDS
THE ROUTINE EXPLAINED
I love this routine. I really enjoyed it when I first ran Groundbreaker. I felt like I was doing “two”
bodybuilding days in only one. Time saver! Lifesaver! Wooo!
This routine uses isolation exercises with a suite of intensification methods. Each week the
exercises remain the same, except the order is rotated. The result will be a year’s worth of
bodybuilding experiential knowledge garnered in merely 1 month! Seriously, you will learn SO
MUCH if you pay attention to what the fuck is going on week by week in this routine during the
month you run this program. I was meticulous in constructing it, here is the logic behind the
design.
First, there is only one chest exercise: Chest Fly. This is done on a machine. Why just one chest
exercise? Because most people start with the bench press, and keep bench pressing, year in
year out, and wonder why their chest isn’t growing. They wear themselves out on bench press,
and if they ever move onto other chest exercises, they just do a few weak-sauce sets to wrap
things up in their workouts. Ok, listen: the bench press is a shitty mass builder for the chest
compared to any lever press variation or a humble chest fly done on a machine or cable stack.
It’s also a 2nd rate shoulder builder. (It’s also HORRIBLE for athletic carryover). I only bench
press for fun if I do it. Anyway, if you’re wasting energy on the bench press, that means you
have less energy for exercises that are “actually effective” at building chest mass. In this
routine, you will be limited to only one chest exercise, and after that, you will learn to judge
any chest exercise’s muscle-building score.
Second, you’re going to learn the importance of the rear delt muscle. The rear delt is what
makes your shoulders look big and round in the first place. People who spend just a little time
hammering the rear delts often have staggeringly bigger, more rounded shoulders compared
to people who spend years doing heavy clean and jerks or shoulder presses while missing out
on direct rear delt work.
Third, you’re going to do one set of bicep curls per week and watch your biceps grow. Wait,
what? Yes. Well, technically, you’re doing 6-8 sets “rest-pause” style. We’ll be going to failure,
resting only 20 seconds, then going to failure again until all the sets are completed. It’s a 5-6
six-minute battle through hell, one almost wholly continuous struggle through failure, but after
you finish it, your biceps will be so pumped it’ll be stupid. 1 big set. 1 time per week. You got it!
I mean, I can keep going on and on about how much cool stuff I put into this routine… There
are dropsets, supersets, pre-exhaust, and rest-pause. It has as much as you can put into 1
routine without it being awkward or unwieldy. This routine is realistic and will get you cutting
through the bullshit. Junk training will be a thing of the past. Every rep, every set, everything
here makes sense and makes you more muscular.
THE ROUTINE
This workout will take 1 ½ to 2 hours. Let’s start with the warmup.
WARMUP
CLICK FOR VIDEO EXAMPLE OF THIS WARMUP
A1. Over and back stretch with rope/band - 3 sets of 10 back and forth
This flexibility exercise is for shoulder health and your external rotators. Use a rope or band,
and holding wider than shoulder-width apart, bring your arms together behind you and back in
front.
A2. Dynamic arm swings – 3 sets of 1 minute total stretching time
Dynamic arm swing is a fancy name for “slinging your arms around in circles and across your
body and stuff.” You’ll be surprised how much it hurts if you don’t usually move your arms fast.
If this is the case, then you will benefit the most from this exercise! As you get closer to
finishing the warmup, be sure to add more speed to the swings!
A3. Thoracic spine extensions - 3 sets of 1 minute total stretching time
This is my favorite upper body stretch in the universe. For our purposes here, this stretch will
prepare you for a better mind-muscle connection during the workout by allowing you to enter
the best positions possible for optimal isolation of our target muscle groups. Do thoracic spine
extensions on a pipe; keep your feet and lower back on the ground, knees bent. Pipe
positioned on your mid-upper back. Cross your arms in front and push your face forward.
Keeping this position, start leaning back. Leaning back will take some effort, so rep it out.
Move up and down the pipe, but stay off the lumbar spine and the traps.
EXERCISES EXPLAINED
Chest Fly
CLICK FOR VIDEO EXAMPLE OF EXERCISE OPTIONS
This is to be done on a machine. If you don’t have access to a chest fly machine, do cable flys. If
you don’t have access to either, perhaps rig up some gymnastics rings, so they are hanging low
near the ground and do ring flys. You can mount a resistance band above you, wrap it around
your chest, and that will help make the exercise more bodybuilding friendly (because the band
is trying to pull you up which provides assistance). Whatever you do, don’t revert to dumbbells,
I cannot guarantee the result. I really believe dumbbell chest flys are one of the worst
bodybuilding exercises in existence (right next to skull crushers). Just because bodybuilders in
the Golden Era did them doesn’t mean they wouldn’t have quickly swapped them out for a
good chest fly machine if they had the chance. I will not guarantee any result in this routine if
you choose dumbbell chest flys as your variation. If you are stubborn and still choose dumbbell
chest flys, do them on a decline bench.
Perform the exercise so you FEEL the chest. Mind-muscle connection. The way I like to do this
is to try to move the weight with only my chest. As I get closer to failure, I’ll start to feel my
other muscle groups recruiting to help out. This is ok, as long as I always start with the chest
and work until it can’t do the work alone anymore. You will do a few straight sets, then a few
dropsets. Dropsets include a set done to failure near the working weight you did for your
straight sets, followed by an immediate 50-60% drop in weight with more reps to failure. You
can even follow that up with partials (partial reps to get even more out of the set).
Rear Delt Flys (superset exercise 1/2)
CLICK FOR VIDEO EXAMPLE OF EXERCISE OPTIONS
This is to be done on the same machine you do the chest flys on, you just face the machine
instead of away from it and move the lever arms back. If you do not have access to this
machine, you can do rear delt fly variations on a cable stack. There are several cool ways to do
this. Also, you can use straps or rings for another variation that works decently. Don’t you dare
even think about doing rear delt raises with dumbbells, it’s a God awful variation that just
doesn’t work well.
>> SUPERSET >>
DMB lateral raises (superset exercise 2/2)
The hardest part of this exercise is picking the correct weight. In the first two weeks I ran this
program, I used 30 lb (14 kg) dumbbells for this exercise. I felt it more in my “neck” and “bones”
(if that makes any sense) than in my delts. I blamed not getting a decent shoulder pump from
this superset on “carbs or something” … On Week 3 of this program, I reduced the weight to 25
lb (11 kg) dumbbells and did the same number of reps as the previous weeks. I just focused
more on the mind-muscle connection (feeling it in my delts). The delt pump I got on week 3 of
this program only from this superset was perhaps, the quickest and best delt pump I’ve had in
my life.
Standing overhead barbell press
This is also called a military press. It’s done standing. In this program, this exercise is always
done after your shoulders are “pre-exhausted” from shoulder isolation exercises. “Pre-
Exhaust” is a bodybuilding intensification technique where you do isolation exercises before a
compound exercise that uses the same muscle groups. This way, the load you use on the
compound exercise is limited, and it becomes more of an isolation exercise itself. This is a very
safe and effective way of retooling the use of compound exercises. For this overhead barbell
press, I recommend wearing wrist wraps, elbow sleeves or cuffs, and a belt so that you are fully
supported to reliably overload the shoulders. I don’t fully lockout at the top, so I can keep
tension on the muscles without break. These speeds up the tempo between reps. A Viking
press is also a great variation to do here if you want something fancier than a barbell press!
Cable tricep pushdown with attachment of choice
Ultimately the amount of tricep work is low here. I found through experience that one of the
hardest aspects of tricep isolation work is making your sets matter. Triceps seem like they
need a load of volume to get stimulated. It’s super easy to get carried away with junk sets.
Before you know it, you’ve done set after set of tricep pushdowns, and it seems like you can
keep going, but nothing is happening. Did you reach “peak pump?” Or how many sets ago did
you reach the point of diminishing returns?
So here there are only 3 sets. The key thing I want you to focus on is a complete contraction at
the bottom of the pushdown (will look like a slight pause after completing a rep) and
moderating speed. Stop at the top and the bottom of each rep. If you use the right amount of
weight, on the first set, you will fail between 12-15 reps. On the second set, you will fail
between 10-12, and on the last set, you will fail right around 10 reps. I liked dropping the
weight 10 lbs every set so that I could still get above 10 reps per set.
Strictly adhering to the rest interval prescribed (at least 3 minutes, not much more) is
CRITICAL. What a lot of people do when they try to get a pump is rush set to set, exercise to
exercise without paying attention to what is happening. Instead of manipulating all the other
things you can manipulate to get more out of an exercise, try perfecting the rest interval. In
this case, the right amount is influenced by selecting a considerable resistance level without
your lungs being the limiting factor.
Keeping the tricep work to 3 sets of this one exercise is more of a test in limitation than in
maximizing growth. If you have FOMO (Fear Of Missing Out), think about what you detract
from the other exercises/efforts in this routine if you throw another tricep exercise in. You can’t
just add more shit in without it affecting everything else you’re doing. Think about it.
Something has to give. Right? When you’re done with Groundbreaker, you may consider
cycling in more tricep isolation work to catch back up if need be.
Preacher curls with an EZ curl bar (REST-PAUSE)
CLICK FOR VIDEO EXAMPLE OF TOM AND I DOING THIS
I nicknamed this “Bicep Death.” Get a preacher curl bench, an EZ curl bar, and load weight on it
that you can do a maximum of 10-12 reps with. Go to failure. Then rest for only 20 seconds and
then do it again, repeatedly, until all sets are completed. Use a timer, so you rest the correct
amount of time between sets. You go to failure every time. Usually, after the first two sets to
failure, I’m averaging 2-3 reps per set. If you’re getting to the point you can only do 1 rep per
set, drop the weight a little so you can get a few more reps in. I like to be hitting 2-4 reps per
set during sets 3 onward.
Traditional rest-pause intensification is usually less than 20 seconds of rest after reaching
failure. But then again, most don’t do this rest-pause cycle 6-8 times on an exercise! So this is a
modified, extended rest-pause. I find rest-pause, in general, doesn’t work for all exercises, but
it DEFINITELY works for this one with this modified scheme.
DISCUSSION
Altogether this workout should take you at least 90 minutes to do. Week to week, the
exercises remain the same. However, the order of the exercise groupings change.
WEEK 1: CHEST > SHOULDERS > ARMS

WEEK 2: ARMS > CHEST > SHOULDERS
WEEK 3: SHOULDERS > ARMS > CHEST
WEEK 4: CHOOSE YOUR OWN ORDER (Keeping the bodyparts grouped)
When I ran this program, my weights and reps were similar week to week. FYI , you don’t have
to progress in reps or resistance week to week to see hypertrophy progress. Month to month,
year to year, yes, but this is only a 4 week block, you can’t expect big size gains here. You’re
setting yourself up with some experiential gains, so that months later you do notice gains from
smarter effort. It all starts from somewhere!
I did notice, sometimes when an exercise was rotated to the beginning of the workout, I would
do better on it because I wasn’t tired. Not surprising.
FWIW, my favorite order of exercises for this was putting SHOULDERS first because I needed
more energy, focus and sets to get them pumped. Starting first ensured I had those things. I
liked ARMS before CHEST because when my arms are pumped, and there is a lot of blood flow
in my elbows, it helps me isolate my chest more without having to work around sensitivity or
pain in my elbows. I knew this from the past, but designing and running this routine confirmed
that importance for me.
After this program, I kept this routine in my weekly rotation, except I added an additional
exercise for arms (The Forearm Grower from Gripgenie.com, if you purchase it put in the order
comment that you came from GROUNDBREAKER! I would love to know you’re using it for this
program!) and a chest/push exercise to add chest/tricep training volume with a great push
isolation movement. For example, a wide iso-lateral lever press with a Hammerstrength
machine was a great choice.
JUMPING/AGILITY ROUTINE
What’s missing from a lot of static strength athlete’s routines is “jumping.” It sounds funny, but
a lot of people don’t JUMP! Even if you jump and dash around, you may not be training it
progressively or quantifying your efforts.
I’m known for my acrobatics, yet in the colder months, I do none of it. In fact, I spend little time
jumping or running at all during November-March. However, I can’t just jump back into my
acrobatics practice after I take a break. I have to ease back into it with progressive jumping and
agility drills. That’s precisely what you have here!
The jumping and agility workouts here are not strenuous, but they aren’t lazy. They are
acceptable, productive, and efficient. You will enjoy them.
J
UMPI
NG/
AGI
LITY
WEEK1
EXERCI
SE SETS REPS RPE HEI
GHT NOTE
A1
.BOXJ
UMP(
~20”
-40”/50-
100CM) 3 10 n/a
B1
.FRONTLI
FTSTRETCH 5 6 n/
a
B2.REAR LI
FTSTRETCH 5 6 n/
a
B3.LADDERQUI
CK FEETDRI
LL(
60STEPS) 5 60steps n/
a
B4.UNI
(
4J
LATERALSI
UMPSSI
DEHOPS(
6”/1
5CM)
DEWAYSPER LEG =1REP)
5 4 n/
a
B5.BOXJ
UMP(
~20”
-40”/50-
100CM) 5 1
0 n/
a
WEEK2
EXERCI
GHT NOTE
A1
.BARRI
ERJ
UMPS(
~20”
-40”/50-
100CM) 3 10 n/a
B1
.FRONTLI
FTSTRETCH 5 6 n/
a
B2.REAR LI
FTSTRETCH 5 6 n/
a
B3.LADDERQUI
CK FEETDRI
LL(
a
B4.UNI
(
4J
LATERALSI
UMPSSI
DEHOPS(
6”/1
5CM)
5 4 n/
a
B5.BARRI
ERJ
UMPS(
~20”
-40”/50-
100CM) 5 1
0 n/
a
WEEK3
EXERCI
GHT NOTE
A1
.BARRI
(
~20”
-
ERJ
UMPWI
TH REBOUND J
40”/50-
100CM)
UMP 8 6 n/a
B1
.FRONTLI
FTSTRETCH 5 6 n/
a
B2.REAR LI
FTSTRETCH 5 6 n/
a
B3.LADDERQUI
CK FEETDRI
LL(
a
B4.UNI
(
4J
LATERALSI
UMPSSI
DEHOPS(
6”/1
5CM)
5 6 n/
a
B5.SI
DESHUFFLEJ
UMPOVER BARRI
(
~20”
-
ER
40”/50-
100CM)
5 6 n/
a
WEEK 4
EXERCI
GHT NOTE
A1
.BOXJ
UMP(
HIGH) 10 1 n/a
A1
.DEPTH J
UMP(
FROM TOPOFBOX) 1
0 1 n/
a
B1
.FRONTLI
FTSTRETCH 5 8 n/
a
C1
.HURDLEJ
(
UMPOVER BARRI
EACH LEG)(
~20”
-
ER
40”/50-
100CM)
5 4 n/
a
C2.UNI
(
4J
LATERALSI
UMPSSI
DEHOPS(
6”/1
5CM)
5 4 n/
a
C3.BARRI
(
~20”
-
ERJ
UMPWI
40”/50-
1
TH REBOUND J
00CM)
UMP 5 6 n/
a
THE ROUTINE
This workout will take 1 ½ to 2 hours. Most of your time will be spent resting between sets.
This is not cardio, so don’t try to push through lung fatigue. Yes, you will be breathing heavy,
but you want the limiting factor not to be your breath. In fact, you don’t want anything to be a
limiting factor! You need to pick acceptable heights and ranges so that you can get the work
done without a doubt. But to do that, you need optimal rest sets. Take your time! Make sure
the work quality is as high as you can get it!
WARMUP
A1. Low-intensity Squat jumps – 3 sets of at least 10 jumps (per set)
Sink into a parallel squat and give a light jump. These are not maximal jumps, but rather, slight
hops. Immediately sink into your next squat and repeat.
A2. Reach overhead stretch - 3 sets of 1 minute total stretching time
Reach your hands overhead and shrug your shoulders up. Stretch up like you’re trying to touch
the tips of your fingers to a ceiling without jumping. You can also add a slight lean side to side
to stretch your obliques.
A3. Ankle circles – 3 sets of 1 minute total stretching time
You can do these with your foot elevated or on the ground. Basically, you just move your
ankles through circular end ranges of motion.
JUMPING AND AGILITY DRILL VARIATIONS EXPLAINED
Box jump
Get a box or something you can jump on that won’t fall over. Start by sinking into a quarter
squat while hinging at the hips. Then, extend your hips, swing your arms up, and push your feet
through the floor to “jump” on top of the box. When you get off the box, don’t “stick” the
landing, just gently get down. In this program, you can do box jumps from a complete
standstill, or take a step up to gain momentum and height.
Barrier jumps (sometimes with REBOUND)
CLICK FOR VIDEO EXAMPLE WITH REBOUND
Get a string and anchor it on two ends. Jump over it! If the week’s routine calls for a REBOUND
jump, then after you jump over the string, immediately rebound into another jump either on
top of a box or just for height.
Side shuffle over barrier
Get a string and anchor it on two ends. To get used to this jump, step over the string sideways
one leg at a time. Go back and forth until you feel confident about the movement enough to
begin adding jumps. You will start the jump by lifting one leg over the string and jumping off
the remaining leg to get over. This is a mild exercise and should not be done for height.
Depth jump
Depth jumps are humbling. Stand on a chair or something, put one foot out in front, drop
down, and when both feet land together jump up as high as you can. Minimize foot-ground
contact time. This will make the jump feel lower, but will increase the efficacy of the exercise.
There are a lot of excellent depth jump tutorials on the internet, if you need more information
search for them. (That’s actually what I did myself before running this program, I had to brush
up on technique!)
Ladder quick feet drill
Ladder drills are used for increasing foot speed and strengthening foot and ankle muscles. I’ve
always been a fan of them because they yield decent results and are fun, but will not exhaust
you. I sometimes draw a ladder on concrete with chalk to do this, but other times I have done
this without any ladder or markers. Really, you do not need anything to do this drill except your
feet. In this program, the volume of ladder drills is low because if you’re just starting with this
type of work, you will get slower after just a few sets. Your goal is to only do sets with
maximum speed. When you start to feel yourself slow down after successive sets with rest,
you’re done with them.
Unilateral side hops
I like this exercise because it is simple, yet it can quickly become difficult. Just jump sideways
over barriers or objects one leg at a time. This is great for strengthening the feet, ankles, and
knees. One of my favorite parts of this exercise is noticing the difference between legs. There
are few “low-level” plyometric exercises I can think of that can have as dramatic a difference
between legs like this one. My right leg is typically my jumping and landing leg with my
acrobatic tricks. Thus, in this little exercise, I can see that my left leg is far, FAR behind the
capability of my right, which is more trained. Keeping this in mind, trying to bring things back
into balance between sides becomes a worthy goal to shoot for.
Front lift stretch and Rear lift stretch
These are dynamic stretches for your legs. I included them here because the "action nature" of
these stretches fits right in with this explosive routine.
In the front lift, step forward and lift/kick your back leg through in front of you, while keeping
your kicking leg straight. Use a hand as a kicking target. Your supporting heel should be flat on
the ground. The main goal is to stretch the hamstring of your lifting leg, and the front thigh of
your base leg.
In the rear lift stretch, grab a chair and lean a little forward, supporting yourself. Keeping your
legs straight and looking down, swing one leg back behind you while holding onto the chair in
front. The main goal is to stretch your front thigh of your lifting leg and the base leg's hamstring.
DISCUSSION
These workouts are rather modest in the intensity of effort but can be unusually fatiguing.
Every time I did this workout during this program, I enjoyed it and was “tired” when I finished,
but it wasn’t troubling or painful. However, the day after, I would be very sluggish. This is
because this type of training hits the nervous system particularly hard, but doesn’t break the
muscle down as much as heavyweights. This is normal and to be expected. Therefore I might
recommend sandwiching this workout between two rest days.
STRENGTH/SKILL PLAY AND PRACTICE
“Non-athlete” fitness enthusiasts often fail to understand the concept of having workouts
where you don’t count sets and reps, but rather, play and practice. Those who understand and
participate the “play and practice” aspect of training fail in another way: they misunderstand
the method and value of (still) logging these types of workouts. Finally, it seems nearly
impossible for both groups to progressively overload, periodize, track, and understand the
relationship this type of training has with more quantified forms of athletic development.
For Strongmen, they may be throwing a Circus Dumbbell over their head a few times on event
training days, but the outcome of this practice was determined before they “practiced.” The
keyword here is “practice!” They aren’t using the Circus Dumbbell so much as a means of
biologically inducing adaptation, they’ve already done that with more quantifiable means of
strength and size development, and dietary/recovery/lifestyle optimizations. Instead, they’re
“realizing” the result of their hard work through the practice of a technically easy (relatively
speaking) strength movement.
What I’m getting at here is, they don’t spend all their time doing Circus Dumbbell practice,
they build their strength doing other things that are more consistent, countable, and SAFE.
Tweaking your lower back on an incline bench press is likely not gonna happen. Tweaking your
lower back on a Circus Dumbbell overhead press can definitely happen. Why else do you think
Thor Bjornsson spends most of his training time doing SSB squats, deadlifts, and incline
presses? Why doesn’t he just practice circus dumbbell stuff all the time? It’s because it doesn’t
work that way! Instead, he only starts “event training” a month or so out from the competition.
There is a reason for this!
STILL! He has to practice it SOME before competition approaches! Getting back to the thing I
was talking about in the SQUAT/JUMP/DEADLIFT workout section: there is a reason “most”
accomplished powerlifters end up spending most of their time training on an SSB, Camber, or
Duffalo bar rather than a straight bar. They only introduce the straight bar right before
competition for technical practice (much like Thor only adds the event training right before a
competition). SOME MOVEMENTS ARE BETTER FOR DEVELOPMENT OF STRENGTH AND
SIZE ADAPTATION! You must keep it relative, though. SSB squats are not gonna help you with
doing gymnastic ring muscle-ups!
Which leads me here:
The Groundbreaker program, as a whole, has a broad spectrum of exercises! At a certain point,
you need to decide what are the things most important to you! The reason you’re doing this
program, or any other, is because it looks like it’s going to help you get some of those things!
Something in this program is related to what is important to you. Is it being buff and having
the capability to jump and move well? Is it strength on the powerlifts without being bound to
the ground? In all of that, what do you want to work MORE on?
Find that something and have a training session that is more technical, playful, and mindful.
This means count less, experiment more. Here are several examples of things that are cool that
would fit well here:
A cartwheel or aerial (no-handed cartwheel) is actually a VERY easy skill physically. You just
sort of dip down and let your other leg come over. But technically, it requires a lot of tedious
drilling and experimenting until it starts. This skill doesn’t require bold resolve and gut-
wrenching pain tolerance like finishing a set of squats to failure, it just requires lots of time and
attention to details. Oh, and a little dynamic flexibility.
A bent press is an old-time strongman lift that will humble you. If you’ve ever practiced bent
presses, you will find your lower back wrenched and taxed in unusual and impressive ways. This
press is probably why old-time strongmen had such “big” abs proportionally to the rest of their
bodies too. It requires great attention to detail in the setup, courage, flexibility, timing, and…
PRACTICE! This is a hard feat of strength. You’re not gonna get it scratching off reps and sets.
Throws in modern strongman (like keg toss and sandbag toss over bar) are very technical
events. If you want to get good at them, you need to pay attention to what you’re doing, your
placement, setup, and distance in relation to the target. You have to try to get better every
throw, otherwise it won’t matter how many reps you do.
A ring muscle-up is a fantastic skill that can add slabs of muscle to your frame (yes, it actually
can as it did me). However, getting the muscle-up can be kind of a pain in the ass. The
transition requires drilling that is impervious to standard programming. You will go days/weeks
without a result. You just have to break the movement down into parts and try those parts in
different ways, with different heights, and different levels of support along the way. You’re not
going to get the muscle-up unless you learn to play and practice.
Splits training is technical. Training it well is an art. I rarely count anything when I train the
splits other than the frequency I train them. (www.legendaryflexibility.com)
There are tons of skills and areas to try to improve. Whatever is important to you, find a
way to work on it in the “practice and play” approach of experimenting and on-the-fly
improvement. Spend 2 hours on it.
STRENGTH SKI
LL& PLAY
WEEK1
DESCRI
BEWHATYOU PRACTI
CED *
WEEK2
DESCRI
BEWHATYOU PRACTI
CED *
WEEK3
DESCRI
BEWHATYOU PRACTI
CED *
WEEK 4
DESCRI
BEWHATYOU PRACTI
CED *
*THISISA QUALITATIVELOG.WRITING DOWN TECHNICALINSIGHTSAND IDEASISTHEMOSTIMPORTANTTHING.

THE ROUTINE
This is the routine of “getting into the routine” of practicing something that isn’t subject to a
routine! Here’s how to start. Pick something. YouTube videos about it. Write down some stuff
to try. Warmup for it by breaking it down into pieces and working the easy parts. Practice it.
Play! Write down insights and ideas! That’s what the log is for, to JOURNAL insights and ideas,
not just log what you did.
I’ll leave you with a description of one of my own recent “practice and play” style sessions for
you.
The movements I was going to train were backflips and aerials.
To warm up for these, I stretched my abdominal muscles and shoulders and began
doing light jumps. I progressed to more vigorous arm swings to emulate the arm
motions in these skills. After 25-35 minutes of working up to the full movements, I
began drilling the flips. I’d do a few flips, then rest for 2-3 minutes. I’d repeat until I
got into the “flow” of things and then just worked and rested continuously in
practice.
The warmup and practice took 90 minutes. The remaining 30 minutes of the
training involved me pinpointing my weaknesses and working on those. I felt my
lower back was a bottleneck in these skills (I just felt it was getting some pain from
the dynamic exertion). So I did reverse hyperextensions to strengthen the lower
back. I also felt my rotational strength was lacking, so I did some loaded rotations
on a cable stack to emulate the stressors of twisting side to side. Finally, I finished
with some calves and tibialis anterior work to protect my ankles in the future.
The formula for the two-hour practice was >
1. DECIDE WHAT I WANTED TO PRACTICE

2. REVERSE ENGINEER IT AND WARMUP TO IT WITH RELEVANT EXERCISES
3. PRACTICE MINDFULLY FOR A SET AMOUNT OF TIME ON THE FULL SKILLS
4. REFLECT ON WEAK POINTS AND FIND EXERCISES TO FIX THEM
FINISHING AND MODIFYING THE GROUNDBREAKER PROGRAM
This program has deload instances built into it. There is no need to deload after running it. You
can rerun it from the beginning right after finishing it, starting from Week 1 again. However, if
you run it twice in a row (8 weeks straight), I would do a proper deload on Week 9. Because 8
weeks is a long time (in my opinion) for a block of training without a week of rest, I would just
do NOTHING on week 9 in this case.
If you want to rerun this program back to back, as discussed above, I will encourage you to
tactically modify it by adding more of what is most important to you on the second run. For
example, after finishing this 4-week program, I kept the UPPERBODY HYPERTROPHY
workout in my rotation. I added 1 more chest exercise to that workout. I also kept up with the
JUMPING/AGILITY training, except I reduced the volume of the low-level jumping exercises
and added more high box jumps and some flips into practice. Basically, I got more specific with
my real goals (being buff and doing flips).
APPENDIX I BLANK LOGS
The following pages contain printable logs for use in this program.
SQUAT
/JUMP/
DEADLI
FT
WEEK1
EXERCI
GHT NOTE
A1
.SAFETYBAR SQUAT 3 3 8 5-
7MI
NUTES
B1
.ST
ANDI
NG J
UMPS 6 3 n/
a 1
-2 MI
NUTES
C1
.SI
TON BOXTHEN J
UMP(
w/DMBS) 3 5 n/
a 1
-2 MI
NUTES
D1
.CONVENTI
ONALDEADLI
FT(2”bl
ocks
) 3 5 8 5 MI
NUTES
E1
.UNI
LATERALHYPEREXTENSI
ONS 3 5-
10 n/
a 2 MI
NUTES
F1
.HAMSTRI
NG ACCESSORY(
ofyourchoi
ce) 3 8+ n/
a 2 MI
NUTES
WEEK2
EXERCI
GHT NOTE
A1
.FRONTSQUAT 4 3 8 5-
7MI
NUTES
B1
.ST
ANDI
NG TUCKJ
UMPS 8 6 n/
a 1
-2 MI
NUTES
C1
.CONVENTI
ONALDEADLI
FT 4 4 8-
9 1
-2 MI
NUTES
D1
.UNI
LATERALHYPEREXTENSI
ONS 3 5-
10 n/
a 2 MI
NUTES
E1
.HAMSTRI
NG ACCESSORY(
ofyourchoi
ce) 4 8+ n/
a 2 MI
NUTES
WEEK3
EXERCI
GHT NOTE
A1
.TRAPBAR DEADLI
FT(
low ordefici
t) 5 3 9 5-
7MI
NUTES
B1
.DEPTH J
UMP(
~16i
nch /42cm hi
gh) 1
4 1 n/
a <
1 MI
NUTE
C1
.LUNGEVARI
ATI
ON (
eachl
eg) 3 1
2 n/
a 3-
4 MI
NUTES
D1
.UNI
LATERALHYPEREXTENSI
ONS 3 5-
10 n/
a 2 MI
NUTES
E1
.HAMSTRI
NG ACCESSORY(
ofyourchoi
ce) 5 8+ n/
a 2 MI
NUTES
WEEK 4
EXERCI
GHT NOTE
A1
.BACKSQUAT 3 4 9 5-
7MI
NUTES
B1
.BARRI
ERJ
UMP 4 4 n/
a 2 MI
NUTES
C1
.DEPTH J
UMP(
~16i
nch /42cm hi
gh) 8 1 n/
a <
1 MI
NUTE
D1
.DEFI
CITDEADLI
FT(
~4”defici
t) 3 4 8 5 MI
NUTES
E1
.UNI
LATERALHYPEREXTENSI
ONS 3 5-
10 n/
a 2 MI
NUTES
F1
.HAMSTRI
NG ACCESSORY(
ofyourchoi
ce) 5 8+ n/
a 2 MI
NUTES
UPPERBODYBODYBUI
LDI
NG
WEEK1
EXERCI
GHT NOTE
A1
.CHESTFL
Y 3 10-
B1
.CHESTFL
Y(TRI
PLEDROPSET) 2 amr
ap F
AIL
URE 4 MI
NUTES
C1
.REAR DEL
TRAI
SES 3 1
0-1
2 F
AIL
URE 0 MI
NUTES
C1
.DMBLATERALRAI
SES 3 1
0-1
2 F
AIL
URE 3-
4MI
NUTES
D1
2-20 F
AIL
URE 4-
5MI
NUTES
E1
.CABLETRI
CEPPUSHDOWN 3 1
2-1
5 F
AIL
URE 3 MI
NUTES
F1
.PREACHER EZCURLS(
REST-
PAUSE)
6 amr
m ap F
AIL
URE 20 SECONDS
WEEK2
EXERCI
GHT NOTE
A1
.PREACHER EZCURLS(
REST-
PAUSE) 8 amrap FAI
LURE 20 SECONDS
B1
.CABLETRI
CEPPUSHDOWN 3 1
2-1
5 F
AIL
URE 3 MI
NUTES
C1
.CHESTFL
Y 3 1
0-1
5 F
AIL
URE 3-
4MI
NUTES
D1
.CHESTFL
Y(TRI
PLEDROPSET) 2 amr
ap F
AIL
URE 4 MI
NUTES
E1
.REAR DEL
TRAI
SES 3 1
0-1
2 F
AIL
URE 0 MI
NUTES
E1
.DMBLATERALRAI
SES 3 1
0-1
2 F
AIL
URE 3-
4MI
NUTES
F1
2-20 F
AIL
URE 4-
5MI
NUTES
WEEK3
EXERCI
GHT NOTE
A1
.REAR DEL
TRAI
SES 5 10-
12 FAILURE 0 MINUTES
A1
.DMBLATERALRAI
SES 5 1
0-1
2 F
AIL
URE 4 MI
NUTES
B1
2-20 F
AIL
URE 4-
5MI
NUTES
C1
.CABLETRI
CEPPUSHDOWN 3 1
2-1
5 F
AIL
URE 3 MI
NUTES
D1
.PREACHER EZCURLS(
REST-
PAUSE) 8 amr
ap F
AIL
URE 20 SECONDS
E1
.CHESTFL
Y 3 1
0-1
5 F
AIL
URE 3-
4MI
NUTES
F1
.CHESTFL
Y(TRI
PLEDROPSET)
2 amr
m ap F
AIL
URE 4 MI
NUTES
UPPERBODYBODYBUI
LDI
NG
WEEK 4
EXERCI
GHT NOTE
A1
.CHESTFL
Y 3 10-
B1
.CHESTFL
Y(TRI
PLEDROPSET) 2 amr
ap F
AIL
URE 4 MI
NUTES
C1
.REAR DEL
TRAI
SES 4 1
0-1
2 F
AIL
URE 0 MI
NUTES
C1
.DMBLATERALRAI
SES 4 1
0-1
2 F
AIL
URE 3-
4MI
NUTES
D1
2-20 F
AIL
URE 4-
5MI
NUTES
E1
.CABLETRI
CEPPUSHDOWN 5 1
2-1
5 F
AIL
URE 3 MI
NUTES
F1
.PREACHER EZCURLS(
REST-
PAUSE)
8 amr
m ap F
AIL
URE 20 SECONDS
J
UMPI
NG/
AGI
LITY
WEEK1
EXERCI
GHT NOTE
A1
.BOXJ
UMP(
~20”
-40”/50-
100CM) 3 10 n/a
B1
.FRONTLI
FTSTRETCH 5 6 n/
a
B2.REAR LI
FTSTRETCH 5 6 n/
a
B3.LADDERQUI
CK FEETDRI
LL(
a
B4.UNI
(
4J
LATERALSI
UMPSSI
DEHOPS(
6”/1
5CM)
5 4 n/
a
B5.BOXJ
UMP(
~20”
-40”/50-
100CM) 5 1
0 n/
a
WEEK2
EXERCI
GHT NOTE
A1
.BARRI
ERJ
UMPS(
~20”
-40”/50-
100CM) 3 10 n/a
B1
.FRONTLI
FTSTRETCH 5 6 n/
a
B2.REAR LI
FTSTRETCH 5 6 n/
a
B3.LADDERQUI
CK FEETDRI
LL(
a
B4.UNI
(
4J
LATERALSI
UMPSSI
DEHOPS(
6”/1
5CM)
5 4 n/
a
B5.BARRI
ERJ
UMPS(
~20”
-40”/50-
100CM) 5 1
0 n/
a
WEEK3
EXERCI
GHT NOTE
A1
.BARRI
(
~20”
-
ERJ
UMPWI
TH REBOUND J
40”/50-
100CM)
UMP 8 6 n/a
B1
.FRONTLI
FTSTRETCH 5 6 n/
a
B2.REAR LI
FTSTRETCH 5 6 n/
a
B3.LADDERQUI
CK FEETDRI
LL(
a
B4.UNI
(
4J
LATERALSI
UMPSSI
DEHOPS(
6”/1
5CM)
5 6 n/
a
B5.SI
DESHUFFLEJ
UMPOVER BARRI
(
~20”
-
ER
40”/50-
100CM)
5 6 n/
a
WEEK 4
EXERCI
GHT NOTE
A1
.BOXJ
UMP(
HIGH) 10 1 n/a
A1
.DEPTH J
UMP(
FROM TOPOFBOX) 1
0 1 n/
a
B1
.FRONTLI
FTSTRETCH 5 8 n/
a
C1
.HURDLEJ
(
UMPOVER BARRI
EACH LEG)(
~20”
-
ER
40”/50-
100CM)
5 4 n/
a
C2.UNI
(
4J
LATERALSI
UMPSSI
DEHOPS(
6”/1
5CM)
5 4 n/
a
C3.BARRI
(
~20”
-
ERJ
UMPWI
40”/50-
1
TH REBOUND J
00CM)
UMP 5 6 n/
a
STRENGTH SKI
LL& PLAY
WEEK1
DESCRI
BEWHATYOU PRACTI
CED *
WEEK2
DESCRI
BEWHATYOU PRACTI
CED *
WEEK3
DESCRI
BEWHATYOU PRACTI
CED *
WEEK 4
DESCRI
BEWHATYOU PRACTI
CED *
*THISISA QUALITATIVELOG.WRITING DOWN TECHNICALINSIGHTSAND IDEASISTHEMOSTIMPORTANTTHING.

APPENDIX II JUJIMUFU’S SCANNED LOGS
My spreadsheets differ somewhat from the blank logs if compared side by side because I would
write them, run them, and make some changes along the way. I was my own guinea pig for this
4-week program! I provide them here for your amusement and proof that I practice what I
preach. Enjoy.
APPENDIX III EQUIPMENT RECOMMENDATIONS
Necessary Equipment Requirements have been mentioned. Here are some additional
recommendations for accessory and lower cost items.
Trap bar (low end)

Trap bar (high end) Use code JUJIMUFU at Kabuki webstore.
Hanging abdominal straps for hanging leg raises. Use code JUJIMUFU at Spud Inc webstore.
Gymnastic Rings for fly exercise substitutions, and if you want to learn ring skills
Forearm Grower to add a little something to the bodybuilding workout
Transformer Bar for SSB use (best bar ever!) Use code JUJIMUFU at Kabuki webstore.
Best band for over and back stretch and a million other exercise uses
Econo triceps pulley system for at home tricep pushdowns.
Use code JUJIMUFU at Spud Inc webstore.
Low hurdles for side hopes
QUESTIONS?
If you have questions about the program, feel free to e-mail me [email protected]. Be sure
to include your order # as well from when you purchased the program because I’m not going to
give you guidance regarding the program if you stole it. LOL. Thanks!
CONNECT WITH ME
www.jujimufu.com
www.youtube.com/jujimufu
www.instagram.com/jujimufu
Also SPECIAL THANKS to my illustrator Sebastián Franchini for giving this program some life
with his cover artwork and sketches. You can check him out here:
https://www.artstation.com/zebes
https://www.instagram.com/sebazebes
For any kind of art commissions, you can contact Sebastián here [email protected]

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TABLE OF CONTENTS

DISCLAIMER AND LEGAL........................................................................................................ 3

Let’s start with a series of questions!

ROUTINE #1 - SQUAT/JUMP/DEADLIFT ROUTINE: It will get you squatting and deadlifting

ROUTINE #2 - UPPERBODY HYPERTROPHY ROUTINE: This super-efficient bodybuilding

ROUTINE #3 - JUMPING AND AGILITY ROUTINE: It is a workout based primarily around

• Power rack or Squat stand

See Appendix III for additional equipment recommendations.

EXERCISE GROUPING AND ORDER

A1. Exercise 1. 2 sets.

METHOD #1 – Effort quantified

METHOD #2 – Effort perceived

The SQUAT/JUMP/DEADLIFT workouts are structured like this:

CLICK FOR VIDEO EXAMPLE OF THIS FULL WARMUP

A1. Hanging leg raises - 3 sets of 10

A2. Paused reverse hypers - 3 sets of 10

A3. Hyperextensions with an arch and pause at top – 3 sets of 5

Week 1 = SSB squat

Week 2 = Front squat

Week 4 = Back squat

Week 1 = Standing jumps

Week 1 = Sit on box then jump (w/ dumbbells)

Week 3 = Depth Jumps

Week 4 = Barrier Jumps

CLICK FOR VIDEO EXAMPLE

Week 1 = Deadlift off 2” (5 cm) blocks

Week 2 = Conventional deadlift

Week 3 = Low or Deficit Trap bar deadlift

Week 4 = Deficit Deadlift

CLICK FOR VIDEO EXAMPLE

Hamstring accessory of choice

CLICK FOR VIDEO EXAMPLE OF THIS WARMUP

A2. Dynamic arm swings – 3 sets of 1 minute total stretching time

A3. Thoracic spine extensions - 3 sets of 1 minute total stretching time

CLICK FOR VIDEO EXAMPLE OF EXERCISE OPTIONS

CLICK FOR VIDEO EXAMPLE OF EXERCISE OPTIONS

>> SUPERSET >>

DMB lateral raises (superset exercise 2/2)

Standing overhead barbell press

CLICK FOR VIDEO EXAMPLE OF TOM AND I DOING THIS

WEEK 1: CHEST > SHOULDERS > ARMS

A1. Low-intensity Squat jumps – 3 sets of at least 10 jumps (per set)

A2. Reach overhead stretch - 3 sets of 1 minute total stretching time

A3. Ankle circles – 3 sets of 1 minute total stretching time

Barrier jumps (sometimes with REBOUND)

CLICK FOR VIDEO EXAMPLE

CLICK FOR VIDEO EXAMPLE WITH REBOUND

Side shuffle over barrier

CLICK FOR VIDEO EXAMPLE

CLICK FOR VIDEO EXAMPLE

Unilateral side hops

CLICK FOR VIDEO EXAMPLE

Front lift stretch and Rear lift stretch

Which leads me here:

*THISISA QUALITATIVELOG.WRITING DOWN TECHNICALINSIGHTSAND IDEASISTHEMOSTIMPORTANTTHING.

The movements I was going to train were backflips and aerials.

The formula for the two-hour practice was >

1. DECIDE WHAT I WANTED TO PRACTICE

*THISISA QUALITATIVELOG.WRITING DOWN TECHNICALINSIGHTSAND IDEASISTHEMOSTIMPORTANTTHING.