Phase 3 - Advanced Challenge You have 180 seconds to complete as many reps of each exercise as possible.

• Bench press - 1.2 x your bodyweight

• Chin-ups - + 25 lbs

• Bench squat - 1.2 x your bodyweight

• Military press - 0.75 x your bodweight

• Upright row - 0.75 x your bodyweight

• 400 meter sprint 3x (60 seconds rest in between) - timed

Write down your score, finish the 12-week workout, then complete the challenge again. Post your first and second scores on chadhowsefitness.com – member’s area, or email them to me and I’ll post them. The first step to your success is being held accountable – so let’s hear your results! If you have the equipment to film your challenges by all means do so and I’ll post them on the members area or on my youtube page. Good luck!

Advanced Workout

the PowerHowse Challenge Get ready to become extraordinary! The following 12 weeks will be the most grueling and satisfying workouts youʼve ever done. Youʼre going to push your body beyond the limits that have been placed on it. Youʼll break down muscle like you never have done before, then let it replenish and recover. Youʼll work harder and be more dedicated that you ever have been before as well. This phase of the challenge is where we really take things to the next level. This program IS NOT for the guy who just wants to be average. Itʼs for the kind of person who wants to be EXTRAORDINARY. Yes youʼre going to have a body that is sexier, leaner and more muscular, but also one that can perform movements and tasks that you thought were only reserved for professional athletes. Get ready to be EXCEPTIONAL in every way. The Program If you have just completed the intermediate program and are now progressing to the advanced program, youʼre in for a few changes. 1. Each workout has both a heavy or power component, just like the intermediate

program, but the sets that follow are that much more intense. Weʼll start with supersets, which you have done, then drop sets, then giant sets, and eventually giant set drop sets - which are ridiculously hard! And even burnout sets at the end of the workout which will push your muscles to the brink - but not over!

2. The pace and tempo will be much like the first two phases, exploding on the way up or the concentric contraction, then resisting the weight on the way down. The only difference is that by now youʼre an advanced lifter, you know your body and you know how to lift. The one thing I want you to focus on above all is the intensity of the lift, so if you have to speed things up a bit to keep your workout intense, then by all means do so.

The set-up

Each workout is split into 4 sections: 1. Warm-up - 5-10 minutes 2. Heavy Lift - 8 minutes 3. Hypertrophy Lift - 35 minutes 4. Stretching - 10-15 minutes - cardio can be done at any time during the week as long as you get your 3 sessions in - 1. Cardio - 10 - 15 minutes Weeks 1-3 Supersets The week is split up into upper body pushes and pulls, and lower body. Youʼll hit both upper body and lower body muscle groups twice in the week with these super intense supersets. After you have finished your warm-up your first exercise will be 4 “power” sets of 6 reps. Choose a heavy weight that will get you struggling to finish 6 reps - a 15 rep warm-up is suggested for the exercise as well. Staying true to the set times, reps as well as rest periods is vital to your success and advancing on to the intermediate program. Many of the exercises done in the beginners workout are bodyweight exercises, but donʼt fool yourself into thinking that itʼs going to be an easy 12-week program! How to choose a weight? If itʼs a weighted exercise, choose a weight that you think will get you to fail at the goal rep count. For example if the exercise is bench press Weeks 4-6 Drop Sets + Supersets Youʼll start each say with a heavy drop set. Choose a weight that youʼll struggle getting in 6 reps, and a second that is 50% of the original weight. Complete a slow 6 reps, drop the weight, pick up the weight that is 50% and continue to failure. The remaining drop sets youʼll be choosing a bit of a lighter weight, thatʼll get you to failure by 12 reps, drop after 12 to the weight that is 50% and continue to failure. Youʼll be doing 3 sets of the lighter drop sets and 4 sets of the heavier drop sets.

Make sure youʼre completely warm before you start your first set. After the drop sets are complete youʼll be finishing your workout off with 3 sets of a superset. Weeks 7-9 Giant Sets + Burnout Sets Start your workout with a tough and intense warm-up that lasts at least 5 minutes. Complete the first exercise which is 4 sets of 6 reps at a heavy weight. The next 2 sets are giant sets. Choose weights that will get you to fail at 12 reps and stick with that weight for the entire set. Each exercise is to be done back-to-back-to-back. After you have completed the giant sets, youʼll go right into 3 burnout sets. Choose a very light weight as your goal rep count is 50. Now we could also call these rest/pause sets as I donʼt expect you to get to 50. Get to as many reps as you can, drop the weight for a 5 second count then pick the weight up and continue. Drop the weight as little as possible. Weeks 10-12 Drop Set Giant Sets The next 3 weeks are the hardest of the program by a landslide! Weʼre combining giant sets with drop sets. The first set or the heavy set is a simple drop set. The remaining sets will be 3 drops sets done consecutively without rest until all 3 are complete - when you will rest for 60 seconds, repeating 3 times. The final exercise of the day - aside from abs - is 3 burnout or high rep sets with 45 seconds rest. If you go past 20 reps its all good, just continue to lift to failure. Warm - up The goal of the warm-up is to get your body revved and ready for the intense exercise that will follow.

Youʼre going to have some options for your warm-up and depending on what youʼre doing that day, or even what you feel like doing to prepare for the workout thatʼs to follow, youʼll be able to choose from a number of options that will ensure a safe and effective training session. Option 1 Bodyweight circuit (suggested) Complete each exercise for 30 seconds each, rest for 60 seconds, then repeat for 5-10 minutes. This circuit will do the best job of preparing your body for an upper or lower body workout - but itʼs pretty tough in itself. • squats • mountain climbers • push-ups • chin-ups • burpees • crunches Option 2 Cardio 5-10 minutes of the following exercises. Intensity should be about a 7 out of 10. • skipping • running - outside or on treadmill • bike - stationary or conventional Training • Youʼll complete each superset 3 times. A superset means youʼll be doing two

exercises back-to-back followed by your 45 second rest period - which you have to stay true to!

• Time your sets early on so you can get an understanding of the pace of each exercise. These arenʼt “all out” sets, youʼll always be exploding at full speed on the concentric contraction (push on a push-up, pull on a chin-up) but taking your time on the way down. Count to 2 on the down phase of each exercise.

• Intensity is the key, so whatever you do, push yourself as hard as possible. Stretching Stretching is one of the most overlooked aspect of building your ideal body both from a looks and performance perspective. Building the right muscle is much more important than simply building muscle - something that stretching will have a lot to do with.

What to do: Stretch the following muscles 2-3 times for 30 seconds each. • calves • hamstrings • hip flexors • groin • lats • chest • triceps • shoulders

Advanced Program

Weeks 1-3

Supersets

Day 1

Upper Body

Exercise Sets Rest Goals Reps Time of Lift

A1. Bench Press

4 90 seconds 6 n/a

B1. Seated military press B2. Seated cable row

3 --,--,-- 60,60,60

12 12

30 sec each set (60 sec total)

C1. Inclined bench press C2. Bent over lateral raise

3 --,--,-- 60,60,60

12 12

30 sec each set (60 sec total)

D1. Lat pulldown D2. Dips

3 --,--,-- 60,60,60

12 12

30 sec each set (60 sec total)

E1. Decline weighted sit-up E2. Bicycle

3 --,--,-- 60,60,60

12 12

30 sec each set (60 sec total)

Day 2

Lower Body

Exercise Sets Rest Goals Reps Time of Lift A1. Deadlift 4 90 seconds 6 n/a B1. Hamstring curl B2. Front squat

3 --,--,-- 60,60,60

12 12

30 sec each set (60 sec total)

C1. Hack squat C2. Calf raises

3 --,--,-- 60,60,60

12 12

30 sec each set (60 sec total)

D1. Leg press D2. Seated calf raise

3 --,--,-- 60,60,60

12 12

30 sec each set (60 sec total)

D1. Side plank

3 --,--,-- 60,60,60

12 12

30 sec each set (60 sec total)

Day 3

Upper body

Exercise Sets Rest Goals Reps Time of Lift A1. Bent-over row

4 90 seconds 6 n/a

B1. Seated military press B2. Chin-ups

3 --,--,-- 60,60,60

12 12

30 sec each set (60 sec total)

C1. Inclined bench press C2. Bent over lateral raise

3 --,--,-- 60,60,60

12 12

30 sec each set (60 sec total)

D1. Floor press D2. Curls

3 --,--,-- 60,60,60

12 12

30 sec each set (60 sec total)

E1. Decline weighted sit-up E2. Bicycle

3 --,--,-- 60,60,60

12 12

30 sec each set (60 sec total)

Day 4

Full Body Pulls

Exercise Sets Rest Goals Reps Time of Lift

A1. Bench squat

4 90 seconds 6 n/a

B1. Hamstring curl B2. Front squat

3 --,--,-- 60,60,60

12 12

30 sec each set (60 sec total)

C1. Hack squat C2. Straight leg deadlift

3 --,--,-- 60,60,60

12 12

30 sec each set (60 sec total)

D1. Leg press calf raise D2. Seated calf raise

3 --,--,-- 60,60,60

12 12

30 sec each set (60 sec total)

D1. Side plank

3 --,--,-- 60,60,60

12 12

30 sec each set (60 sec total)

Advanced Workout Weeks 4-6

Drop sets

Day 1

Hips + Shoulders

Exercise Sets Rest Goals Reps Time of Lift A1. Deadlift 4 90 6 reps +

drop set n/a

B1. Romanian straight leg deadlift

3 60 12 reps + drop set

100

C1. Hamstring curl

3 60 12 reps + drop set

100

D1. Lumberjack Press

3 60 12 reps + drop set

100

E1. Dumbbell front raise

3 60 12 reps + drop set

100

F1. Bent over later raise F2. Lateral raise

3 --,-- 60,60

12 reps n/a

G1. Decline weighted sit-up

3 30 15 n/a

Day 2

Back + Triceps

Exercise Sets Rest Goals Reps Time of Lift A1. Bent-over barbell row

4 90 6 reps + drop set

n/a

B1. Close grip pull-down

3 60 12 reps + drop set

100

C1. Seated cable row

3 60 12 reps + drop set

100

D1. Wide grip pull-down

3 60 12 reps + drop set

100

E1. Cable pushdown

3 60 12 reps + drop set

100

F1. Dips F2. Skull crushers

3 --,-- 60,60

12 reps n/a

Day 3

Quads + Calves

Exercise Sets Rest Goals Reps Time of Lift A1. Squat 4 90 6 reps +

drop set n/a

B1. Hack Squat

3 60 12 reps + drop set

100

C1. Weighted step-up

3 60 12 reps + drop set

100

D1. Bulgarian split squat

3 60 12 reps + drop set

100

E1. Weighted calf raise

3 60 12 reps + drop set

100

E1. Seated calf raise E2. Leg press machine raises

3 --,-- 60,60

12 reps n/a

F1. Weight behind head decline sit-up F2. Hanging leg raise

3 30 15 n/a

Day 4

Chest + Biceps

Exercise Sets Rest Goals Reps Time of Lift A1. Floor press

4 90 6 reps + drop set

n/a

B1. Dumbbell incline bench press

3 60 12 reps + drop set

100

C1. Decline dumbbell bench press

3 60 12 reps + drop set

100

D1. Standing cable flys

3 60 12 reps + drop set

100

E1. Barbell curl

3 60 12 reps + drop set

100

F1. Decline dumbbell curl F2. Dumbbell hammer curl

3 --,-- 60,60

12 reps n/a

G1. Roll-outs G2. V-sit kick-outs

3 30 15 n/a

Advanced Program Weeks 1-3

Giant Sets + Burnout Sets

Day 1

Upper Body

Exercise Sets Rest Goals Reps Time of Lift A1. Bench Press

4 90 seconds 6 n/a

B1. Inclined Bench Press B2. Seated cable Row B3. Alternating front dumbbell raise

3 --,--,-- --,--,--

60,60,60

12 35 sec each set (140 sec total)

C1. Seated Military Press C2. Curls C3. Lat Pulldown

3 --,--,-- --,--,--

60,60,60

12 35 sec each set (140 sec total)

D1. Reverse peck deck fly D2. Rope cable pushdown D3. Barbell Curl

1 1 1

60 60 60

50 50 50

n/a

D1. Decline weighted sit-up D2. Bicycle D3. Hanging leg raise

3 --,--,-- --,--,--

60,60,60

12 35 sec each set (140 sec total)

Day 2

Lower Body

Exercise Sets Rest Goals Reps Time of Lift A1. Squat 4 90 seconds 6 n/a B1. Straight leg deadlift B2. Deadlift B3. Seated calf raise

3 --,--,-- --,--,--

60,60,60

12 35 sec each set (140 sec total)

C1. Front squat C2. Leg press C3. Weighted Calf Raise

3 --,--,-- --,--,--

60,60,60

12 35 sec each set (140 sec total)

D1. Bench squat D2. Hamstring curl D3. Standing calf raise

1 1 1

60 60 60

50 50 50

n/a

E1. Side plank (both sides) E2. Abs roll-outs

3 --,--,-- --,--,--

60,60,60

12 35 sec each set (140 sec total)

Day 3

Upper Body

Exercise Sets Rest Goals Reps Time of Lift A1. Military Press

4 90 seconds 6 n/a

B1. Bent over row B2. Floor Press B3. Close grip Lat pulldown

3 --,--,-- --,--,--

60,60,60

12 35 sec each set (140 sec total)

C1. Arnyʼs C2. Hammer curl C3. Lumberjack Press

3 --,--,-- --,--,--

60,60,60

12 35 sec each set (140 sec total)

D1. Barbell Curl D2. Close Grip Push-up D3. Seated triceps press

1 1 1

60 60 60

50 50 50

n/a

D1. Weight behind head decline sit-up D2. Weighted decline sit-up D3. Cable crunch

3 --,--,-- --,--,--

60,60,60

12 35 sec each set (140 sec total)

Day 4

Repeat Day 2

Advanced Program Weeks 10-12

Drop set giant sets

Day 1

Hips + Shoulders

Exercise Sets Rest Goals Reps Time of Lift A1. Deadlift 4 90 6 reps +

drop set n/a

B1. Hamstring Curl B2. Hack squat B3. Hang cleans

3 --, --, 60 sec

12 reps + drop set

180 seconds

C1. Lumberjack press C2. Bent arm lateral raise C3. Dumbbell alternating front raise

3 --, --, 60 sec

12 reps + drop set

180 seconds

D1. Reverse peck deck flys D2. Squat jump D3. Standing lateral dumbbell raise

1 1 1

45 seconds 50 50 50

n/a

F1. Bicycle F2. Lying hips raise

3 30 15 n/a

Day 2

Back + Triceps

Exercise Sets Rest Goals Reps Time of Lift A1. Wide grip lat pulldown

4 90 6 reps + drop set

n/a

B1. Bent-over t-bar row B2. Reverse grip bent over row B3. Close grip lat pulldown

3 --, --, 60 sec

12 reps + drop set

180 seconds

C1. Skull crusher C2. Seated dumbbell press C3. Dips

3 --, --, 60 sec

12 reps + drop set

180 seconds

D1. Rope cable pushdowns D2. Seated cable row D3. Kickbacks

1 1 1

45 seconds 50 reps n/a

Day 3

Quads + Calves

Exercise Sets Rest Goals Reps Time of Lift A1. Bench Squat

4 90 6 reps + drop set

n/a

B1. Lunges B2. Bulgarian split squat B3. Weighted step-ups

3 --, --, 60 sec

12 reps + drop set

180 seconds

C1. Seated calf raise C2. Weighted calf raise C3. Leg press machine calf raise

3 --, --, 60 sec

12 reps + drop set

180 seconds

D1. Bodyweight calf raise D2. Quarter squat

1 1

45 seconds 50 reps n/a

F1. Weight behind head decline sit-up F2. Hanging leg raise

3 30 15 n/a

Day 4

Chest + Biceps

Exercise Sets Rest Goals Reps Time of Lift A1. Floor press

4 90 6 reps + drop set

n/a

B1. Incline push fly B2. Incline dumbbell bench B3. Decline dumbbell bench press

3 --, --, 60 sec

12 reps + drop set

180 seconds

C1. Barbell Curl C2. Seated hammer curl C3. Dumbbell preacher curl

3 --, --, 60 sec

12 reps + drop set

180 seconds

D1. Standing barbell curl D2. Wide-grip pushup

1 1

45 seconds 50 reps n/a

F1. Roll-outs F2. V-sit kick-outs

3 30 15 n/a