Name: Playbook - Coach Myers - Week 3: Intensity Ramp Up, Day 2
Uploaded: 2026-06-14T22:35:37.131Z
Duration: 60 min
Description: Week 3: Intensity Ramp Up, Day 2

Loving these workout’s for my son and I. I add weight to the exercises in which need more weight, but we’re on Week 3, and completed Workout #2 and already seeing results with his body/physique.

Drew

Day 2
Universal Warm Ups  (do Mobility routine after the lift)

Split Squats - 3 x 5/5
-face pulls - 10

Bench - 5 x 5
- BW or Ring Rows - 10
- Band Pull a parts - 10

[Ultimate Pump]
DB Skulls - 20/15/10/5/20
Tricep Pressdowns - 20/15/10/5/20
Reverse Hyper - 20/15/10/5/20

[One Hitter]
DB Shrugs 10 x 10
Run the rack with no rest
Example: 100s x 10, 95s x 10, 90s x 10, etc until 100 reps is reached
If using a barbell start with 2 x 25s and 4 x 10s on each side (225 total). Strip down a plate each set until you are left with only 95lbs on the bar for the last 5 sets.

- Hold a pair of dumbbells at your sides
- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

Split Squat w/ DB

- Using an over hand grip pull he rope towards your forehead as you pull your elbows up

Note: can be done with a band in place of the cable.

Cable Face Pulls

Lower Strength

Bench - 5 x 5
- BW or Ring Rows - 10
- Band Pull a parts - 10

- Lie flat on a bench and set your hands
 slightly wider than shoulder width
- The bar should be directly over the shoulders
- Inhale and allow the bar to descend slowly by unlocking the elbows
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows

Barbell Bench Press

Set a bar in a rack at waist height. Lay underneath and grab the bar in either a wide overhand grip or underhand shoulder width grip. Keep your hips elevated as you pull your chest up towards the bar.

Slant Rows or BW Rows

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band Pull A Parts

Upper Body Strength

- Lay on the floor or a bench with a set of dumbbells extended over your chest
- Keeping your hands in a neutral position (palms facing in), let your arms drift back slightly and bend your elbows until the weights are on either side of your head
- Immediately extend your arms and bring them back to the starting position

DB Skullcrusher

- Attach a straight bar to a cable stack as high as possible and assume a standing position
- Grasp the straight bar with a pronated grip (palms facing down) and lean forward slightly by hinging at the hips
- Initiate the movement by extending the elbows and flexing the triceps
- Push the handle downward until the elbows are almost locked out and then slowly lower under control back to the starting position

Tricep Pressdowns - Cable Straight Bar

- If you do not have an actual Reverse Hyper machine, lay across a bench or a swiss ball with your hips and legs hanging down towards the ground
- Hold on tight but do not pull yourself forward with your arms
- Bring your legs up, extending them as you tighten your gluten and spinal erectors
- Hold at the top then lower slowly and stretch

Reverse Hyper

[One Hitter]
DB Shrugs 10 x 10
Run the rack with no rest
Example: 100s x 10, 95s x 10, 90s x 10, etc until 100 reps is reached
If using a barbell start with 2 x 25s and 4 x 10s on each side (225 total). Strip down a plate each set until you are left with only 95lbs on the bar for the last 5 sets.

- Grab either a set of Dumbbells or a loaded barbell (use an over/under grip on the barbell) and shrug your shoulders straight up, squeezing at the top
- Allow the weight to stretch your traps as you lower it but do not bend forward or roll your shoulders

DB Shrugs

One Hitter: Shrug KO

Week 3: Intensity Ramp Up, Day 2

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Summer Session Week 3 Day 3

Summer Session Week 3 Day 2

Summer Session Week 3 Day 1

Summer Session Week 2 Day 1

Summer Session Week 2 Day 2

Summer Session Week 2 Day 3

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Summer Session Week 1 Day 2

Summer Session Week 1 Day 3

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Spring Session - Max Effort Week Day 2

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Week 9 Day 3

Week 9 Day 4

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Week 8 Day 1

Week 8 Day 2

Week 8 Day 3

Week 8 Day 4

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Week 7 Day 2

Week 7 Day 3

Week 7 Day 4

Week 6 Day 1: Eccentric Emphasis

Week 6 Day 2

Week 6 Day 3

Week 5: Intensity Ramp Up, Day 1

Week 5: Intensity Ramp Up, Day 2

Week 5: Intensity Ramp Up, Day 3

Week 5: Intensity Ramp Up, Day 4

Week 4: Intensity Ramp Up, Day 1

Week 4: Intensity Ramp Up, Day 2

Week 4: Intensity Ramp Up, Day 3

Week 4: Intensity Ramp Up, Day 4

Week 3: Intensity Ramp Up, Day 1

Week 3: Intensity Ramp Up, Day 3

Week 3 Intensity Ramp Up, Day 4

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Acclimation Week 2: Workout 2

Acclimation Week 2: Workout 3

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Acclimation Week: Bodyweight Training

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Acclimation Week 1: Workout 2

Week 3: Intensity Ramp Up, Day 2

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