Power Shredz: Stronger & Leaner in 8 Weeks

POwer Shredz
Stronger & Leaner In 8 weeks

Zach homol
Table of Contents
Why Power Shredz......................................................................................4

Mobility & Stretching.................................................................................5
Daily Warmups/Rest Periods.....................................................................6
UnderstandingProgramming.................................................................7-9
Program Breakdowns
Chest Movements.......................................................................10-14
Back Movements........................................................................15-18
Bicep Movements.......................................................................19-22
Tricep Movements......................................................................23-25
Shoulder Movements.................................................................26-32
Leg Movements...........................................................................33-39
Core Movements.........................................................................40-41
Accessory Movements.........................................................................42-46
Everyday Movements................................................................................47
Program
Week 1.........................................................................................48-51
Week 2.........................................................................................51-54
Week 3.........................................................................................54-57
Week 4.........................................................................................57-60
Week 5.........................................................................................60-63
Week 6.........................................................................................63-66
Week 7.........................................................................................66-69
Week 8.........................................................................................69-72
Meal Plans
Male............................................................................................73-74
Female.........................................................................................75-76
Supplements & Apparel............................................................................77
Social Media..............................................................................................78
Power Shredz
Stronger & Leaner in 8 Weeks
© Copyright 2017 by Zach Homol & Iron Valley Barbell LLC
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form by any means,
including, photocopying, recording, or any other electronic methods, without the prior written permission of the publishers.
Only in the case of brief quotations embodied in the critical reviews and certain other non-commercial uses permitted by
copyright law.
Non-refundable
Iron Valley Barbell

5339 West 86th Street Indianapolis, IN 46268
WHY POWER SHREDZ?
Over the past 13 years of training I continue to get the same questions over and over again. The
most frequent one that I get is that people want to get stronger and leaner at the same time.
While it is entirely possible to be big, lean and strong at the same time, it’s extremely hard to do.
In my time in the fitness industry I’ve adopted numerous training philosophies, realizing that
it’s impossible to accomplish this goal using just one. Throughout the past 8 years I’ve done my
own programming and, through trial and error, I’ve been able to develop multiple training
regiments that have taken not only my, and the thousands of others around me, game to the
next level.
Finally I found a program that is specifically designed to get the human body bigger, stronger
and leaner at the same time. Through a variety of movements compounded with specific
powerlifting exercises, high intensity volume exercises and “POWER CARDIO” I have
developed a program that is nothing like anything you’ve ever experienced. Over the next 8
weeks you will be putting both your body and mind to the test while leveling up physically and
mentally. You will have no other option than to get better, LEANER and STRONGER.
4
MOBILITY AND
STRETCHING
5
DAILY WARMUPS
-Light stretching
-3x12 seated rows
-25 push ups
-20 air squats
-10 lunges each leg
SUGGESTED GEAR
REST PERIODS
Main lift as much time as needed to recover. 1-3
minutes on average.
Accessory movement rest: 1-2 minutes on average.
6
UNDERSTANDING THE
PROGRAMMING
Muscle confusion: Muscle confusion is the theory of continually rotating exercises so the body
doesn’t become adapted to a specific exercise. With many studies showing it takes 3-6 weeks
for the body to fully adapt to a “new exercise,” I have found more muscle growth and strength
development through consistent changes in various rep ranges, working sets and intensities;
all which will be found in the book.
Mind to muscle connection is having the ability to focus your mind on the muscle you are
trying to develop. Let’s use curls as an example: If you are performing alternating bicep curls
you will want to focus in on SQUEEZING the dumbbell as hard as you can to full contraction at
the top. The eccentric portion of the movement should be slow and controlled, focusing on the
bicep as you descend. Mind to muscle connection is going to pump more blood into the muscle
while breaking down more muscle fibers, which will result in more growth!
It’s important to note: Mind to muscle connection isn’t as important on power lifting
movements. While you still have to be focused on the muscle groups you will be using during
the exercise, you will not be as focused during the eccentric portion of the movement.
Pre Exhaust:
All pre exhaust movements should be done using a moderate weight.
Example: Flat bench: 3x20 (Pre Exhaust) We should be using roughly 40% of your 1 rep max for
that particular exercise. The percentage is an estimate. If you are slightly higher or lower you
will be ok.
Pre exhausting the muscles prior to heading into your working sets is beneficial from both
a strength and aesthetic standpoint. By pre exhausting the muscle, once you jump into your
working sets you will be slightly fatigued. This is going to point out your weaknesses or
underdeveloped areas. Also from pre exhausting the muscle group you will find that you’ll have
a solid pump before heading into your maximum effort sets, which, in return, will release more
blood to that muscle group.
7
Working Sets:
All of the programming is to be done as heavy as possible for each movement unless stated
otherwise in the programming.
Working Sets Example:

4 sets of 4 = Each set should be done at maximum effort. An example set range might be:
385x4
395x4
405x4
405x4 (the progression should never exceed much over 30lbs- from start to finish. If so, you
need to start with a more challenging start weight)
3-2-1 Progression:
3-2-1 Progression is a method that works up to a sub 1 rep max. When doing a 3-2-1
progression, start with your normal start weight, only taking it for 3 reps. Continue working
up, taking moderate jumps until you can’t do 3 reps anymore. Next, jump up in weight
performing 2 reps until you can’t any more. Finally, 1 rep working up to as heavy as you possibly
can - always leaving 1 in the tank! (Don’t go until complete failure) You should be hitting
approximately 9 working sets.
Backdown Sets:
Backdown sets will be used strategically throughout the 8-week phase. When doing a
backdown set you will have previously worked up to a maximum effort set per given rep range.
Next you will take the bar back down to what you project to be the heaviest weight you can
move for the backdown sets. Backdown sets should be challenging while completing all of the
given reps per set.
Super Sets: Super Sets are when 2 exercises are performed back to back with no rest between
exercises. It’s important to note that the exercises shouldn’t be rushed. Take your time while
doing each exercise. Once that exercise is complete, move on to the next exercise. The burn will
be intense but don’t neglect the mind to muscle connection.
AMRAP = AS MANY REPS AS POSSIBLE:

Everyday movements:
100 side raises (not dropping dumbbell) – Monday - Wednesday - Friday
100 Alternating front raises (not dropping dumbbell) Tuesday - Thursday - Saturday
8
Pyramid sets example: What are Drop sets?
10,8,6,4,2 Drop Sets:
Example 1: Flat Bench Dumbbell drop
Example set: sets. 4 drop sets using 4 different weights.
1 set of 10 – 315lbs 15 reps each
1 set of 8- 335lbs 80lb dumbbells -15 reps
1 set of 6-365 lbs 70lb dumbbells-15 reps
1 set of 4- 385lbs 60lb dumbbells-15 reps
1 set of 2- 405lbs 40lb dumbbells-15 reps
Each set is to be done at maximum effort Each is to be done back to back without
making each set challenging. As the reps any rest periods. Above example is 1 set.
DECREASE, the weight should INCREASE. After the set is finished, take 1-2 minutes to
recover before performing your next set.
High volume and low volume same day workouts:

In the programming below you will find there to be both high volume exercises and low
volume exercises. Sometimes, both rep schemes will be found in the same workout each day.
It’s important to know that high volume with a lower weight exercise will burn more calories,
and fat, during the workout. Whereas low volume with a heavy weight exercise will burn less
calories during the workout but will use more calories as your body works to repair itself in the
days following.
Core:
1 core movement will be done each day over the next 8 weeks. The core program below will
ensure that you are hitting your core as a whole, while making it stronger and presenting a
more asthetically pleasing core.
Mon. - 200 weighted crunches
Tues. - 50 toes to bar
Wed. - 100 total rope crunches as heavy as possible & least amount of sets as possible (shoot for
4-5 sets)
Thurs. - 75 weighted decline crunches with a twist at the top
Fri. - 100 total ab wheel roll outs in least amount of sets possible
Sat. - 50 toes to bar 9
PROGRAM
BREAKDOWNS
CHEST MOVEMENTS
WIDE GRIP BENCH PRESS
CLOSE GRIP BENCH PRESS

10
FLOOR PRESS
DUMBBELL FLOOR PRESS
INCLINE DUMBBELL PRESS

11
INCLINE DUMBBELL FLY’S
FLAT BENCH DUMBBELL FLY’S
BANDED FLY’S
12
INCLINE PRESS W/ DUMBBELLS TOGETHER
FLAT BENCH DUMBBELL PRESS W/ BANDS
CABLE CROSS
13
CLOSE GRIP W/ STATIC PAUSE
1 2
3
HOW TO SET UP BANDED BENCH PRESS
14
BACK MOVEMENTS
SEATED ROWS
SINGLE ARM SEATED ROWS
15
SNATCH GRIP BENT OVER ROWS
CHEST SUPPORTED ROWS
SEATEDS ROWS - ULTRA WIDE GRIP 16

BENT OVER ROWS
LAT PULL DOWNS
PULL DOWNS - BEHIND HEAD 17

FACE PULLS
DOUBLE UNDERHAND
SEATED ROWS
18
BICEP MOVEMENTS
ALTERNATING DUMBBELL CURLS
19
BARBELL BICEP CURLS
PREACHER CURLS
1 ARM CONCENTRATION CURLS

20
1 1
2 2
3 3
ALTERNATING
21’s DUMBBELL CURLS ON
INCLINE 21
SINGLE ARM DUMBBELL PREACHER CURLS
STRAIGHT BAR CABLE CURLS
22
TRICEP MOVEMENTS
V BAR PUSH DOWNS
ROPE PUSH DOWNS
23
SKULL CRUSHERS
OH PART WAYS
ISO DUMBBELL EXTENSIONS

24
EZ BAR OH TRICEP EXTENSIONS
STRAIGHT BAR SKULL CRUSHERS
DUMBBELL KICK UPS FROM FLOOR 25

SHOULDER MOVEMENTS
1 2
3 4
DICKS PRESS
26
SEATED BARBELL SHOULDER PRESS
BARBELL SHOULDER PRESS BEHIND HEAD
SEATED DUMBBELL SHOULDER PRESS

27
UPRIGHT ROWS
EZ BAR UPRIGHT ROWS
DUMBBELL UPRIGHT ROWS

28
1 ARM SHOULDER PRESS
CABLE SIDE RAISES
SHRUGS
29
1 2
3 4
DUMBBELL HANG CLEANS
30
1 2
3 4
5
AROUND THE WORLDS
31
1 2
3 4
ARNOLD PRESSES
32
LEG MOVEMENTS
CONVENTIONAL DEADLIFT
SUMO DEADLIFT
33
STIFF LEG DEADLIFT
BANDED DEADLIFT
SINGLE LEG DEADLIFT W/ DUMBBELLS 34

STIFF LEG DEADLIFT W/ DUMBBELLS
BOX PULLS
BOX SQUATS 35
FRONT SQUAT
BACK SQUAT
LEG PRESS 36
LEG EXTENSION
LEG CURLS
SPLIT PULLS 37
BULGARIAN SPLIT SQUATS
STEP UPS
38
BANDED LEG CURLS
PULL THROUGHS
39
CORE MOVEMENTS
TOES TO BAR
WEIGHTED DECLINE
CRUNCHES W /A TWIST
40
ROPE CRUNCH
WEIGHTED CRUNCHES
AB WHEEL ROLL OUTS 41

ACCESSORY MOVEMENTS
1 2
3 4
GHD
42
BACK
EXTENSION
PUSH UPS
43
PULL UPS
CHIN UPS
WALKING LUNGES 44
BOX JUMPS
BOX JUMPS W/ WEIGHT
BAND PUSH DOWNS 45

DIPS
SEATED DIPS
BENCH DIPS 46
EVERY DAY MOVEMENTS
SIDE RAISES
FRONT RAISES
47
Program - 8 Weeks:
**NOTE: POWER CARDIO DAYS WILL BE LINKED TO YOUTUBE**
~CLICK HERE~
Week 1:
Monday
Chest/ Triceps
Flat Bench:
3x20 (Pre Exhaust)
2x8
1x5
3x10
Floor Press Close Grip:
3-2-1 Progressions
Incline Dumbbell:
3x10 Heavy as possible
2 drop sets hitting 15 reps with each weight
Dips:
100 in the least amount of sets possible
Incline Dumbbell Fly’s <superset> EZ Bar Skull Crushers:
4x12 EACH
V Bar Push Downs:
3x15
2 drop sets hitting 4 different weights *Each weight is AMRAP*
Rope Push Downs:
3x20
2xAMRAP
48
Tuesday
Quads/ Hamstrings/Walking Lunges
Conventional Deadlifts:
4x5 Touch and go reps (all working sets)
Front squats:
3x6 (all working sets)
Tempo Stiff Leg Dumbbell Deadlifts:
4x6 with a 5 second descent each rep
45 degree back extensions <superset> Banded (or rope) Pull Throughs:
4x15 EACH!
Lying Leg Curls <superset> Banded Leg Curls:
4x12 EACH!
Walking Lunges:
15 total minutes - Nonstop!
Wednesday
Shoulders/ Triceps/ Summer Series
Seated Barbell Press:
Pyramid Method:
10-8-6-4
Seated Arnold Presses:
3x10
Drop Sets:
2 drop setting hitting 3 different weights *Each weight is AMRAP*
Barbell Upright Rows:
3 drop sets hitting 4 total weights *Each weight is AMRAP*
Dips:
100 in the least amount of sets possible *Each set is AMRAP*
EZ Bar Skull Crushers:
3x10
1 drop set hitting 3 different weights *Each weight is AMRAP*
V Bar Push Downs <superset> Rope Push Downs:
4x15 EACH
Summer Series:
Power Cardio – Episode 1!
49
Thursday:
Back/ Biceps
Seated Rows:
6x12
Wide Grip Pull Ups <superset> Seated 1 Arm Cable Rows:
50 total in the least amount of sets possible. FULL EXTENSION AND
CHIN OVER THE BAR
<Superset> 4x15 1 Arm Rows Cable Rows
Snatch Grip Bent Over Rows <superset> Seated Rope Face Pulls:
4x12 EACH
Barbell Bicep Curls:
3x10
2 drop sets hitting 3 different weights - 10 reps with each weight
EZ Bar Preacher Curls:
3x10
Alternating Dumbbell Curls:
4x12 each arm
Friday:
Chest/Triceps/ Summer Series
Dynamic Training:
Flat Bench:
9x3 Explosive Bench Press - Using 65% of your 1rm. Alternating grips
every 3rd set (close, normal, wide)
Incline Dumbbell <Superset> Banded Crossovers:
4x10 <Superset> 4x20
Flat Bench Dumbbell:
3x12
Dumbbell Floor Press:
4x20 Pause at bottom of EACH
OH Tricep Part Ways <Superset> V Bar Push Downs:
4x15 EACH
Rope Push Downs <Superset> Push Ups:
3x AMRAP
Summer Series:
50
Saturday
Quads/Hamstrings/Walking Lunges
Squats:
4x5 (working sets) Use wraps on all sets [if you wear wraps]!
Dynamic Deadlift:
Use bands - 65% of your 1rm (which includes the band tension
factored in) 6x2
Bulgarian Split Squats <Superset> Lying Leg Curls:
4x15 EACH
45 Degree Back Extension <Superset> Banded Leg Curls:
3x20 EACH
Walking Lunges:
15 total minutes
Week 2:
Monday
Chest/ Triceps
Flat Bench:
3x20 (Pre Exhaust)
2x5
1x3
3x10
4x5 *ALL PAUSES*
Incline Bench Dumbbell:
3x12 Heavy as Possible
2 drop sets hitting 10 reps EACH
EZ Bar Skull Crushers:
3x10
1 drop set hitting 3 weights - 10 reps each weight
Flat Dumbbell Fly’s <Superset> Dips:
5x15 EACH Add weight to dips if needed
Straight Bar Push Downs:
3x15
Rope Push Downs:
3x20
2x AMRAP
51
Tuesday
Deadlift Focus:
Sumo Deadlifts:
1x5
You will be working up to a projected MAX EFFORT 5 rep attempt.
As you work up, keep the rep range at 3 reps until hitting your top set
of 5. Pick a weight before your workout that you know will be chal-
lenging. The goal is 5 but do not stop until you fail/leave just 1 in the
tank!
Stiff Leg Barbell Deadlift:
3x5 (working sets)
45 Degree Back Extension <Superset> Bulgarian Split Squats:
4x20 EACH
Lying Leg Curls <Superset> Leg extensions:
4x15 EACH!
Walking Lunges:
Wednesday
Seated Dumbbell Press:
2x15
1x10
1x8
Seated Barbell Press (behind head):
2x10
Drop sets: 2 drop sets hitting 3 different weights *Each weight is
AMRAP*
Dumbbell Hang Cleans <Superset> Front Raises:
4x12 EACH
Dips:
V-Bar Push Downs <Superset> Dumbbell Extension (behind head):
Summer Series:
52
Thursday
Back/ Biceps
Seated Rows Double Underhand:
6x12
Pull Downs:
4x12
2 drop sets hitting 4 different weights. Each weight should be 15 reps
each.
Chest Supported Rows <Superset> Seated Rope Face Pulls:
4x10 EACH
Barbell Bicep Curls on preacher bench:
3x10
Barbell Bicep Curls (standing):
2 sets of 21’s
Alternating Dumbbell Curls (on incline bench) <Superset> Cable Curls:
5x12 each arm <Superset> 4xAMRAP (shoot for 20-25 total reps)
Friday
Dynamic Training:
Flat Bench:
9x3 Explosive Bench Press- Using 65% of your 1RM. Alternating grips
Using Bands (include band tension into 65% of your 1RM)
Incline Dumbbell w/ Dumbbells together<Superset>Flat Bench Dumbbell
Fly’s:
4x12 each!
Dips <Superset> Incline Dumbbell Fly’s:
EZ Bar OH Tricep Extensions <Superset> V Bar Push Downs:
4x15 EACH
Rope Push Downs <Superset> Pushups:
3x AMRAP
Summer Series:
53
Saturday
Box Squat:
Ultra-Wide stance on 12 inch Box - Using Bands!
10,8,6,4 Pyramid Method
Front Squats:
5x3 *PAUSE EACH REP IN THE HOLE*
Banded Pull Throughs (or cable) <Superset> Lying Leg Curls:
4x15 EACH
Step Ups on Bench with weight <Superset> Banded Leg Curls:
3x10 EACH LEG (do 10 with 1 leg then switch) <Superset>
3xAMRAP
Walking Lunges:
15 total minutes
Week 3:
Monday
Chest/ Triceps
Flat Bench:
3x20 (Pre Exhaust)
1x5
1x3
3x10
3-2-1 Progression (Try to beat week 1 1RM) *ALL PAUSES*
Flat Bench Dumbbell <Superset> Flat Bench Dumbbell Fly’s:
Incline Bench Tricep Part Ways:
3x10
1x15
Dips:
V Bar Push Downs <Superset> Seated Dips:
Rope Push Downs:
3xAMRAP (shoot for 25-30 reps)
54
Tuesday
Deadlift Focus:
Conventional Deadlift:
4x4 (working sets)
Front Squats:
4x6
GHD <Superset> Box Jumps (weighted):
4x10 <Superset> 4x5
Lying Leg Curls <Superset> Stiff Leg Dumbbell Deadlift:
4x10 EACH!
Walking Lunges:
15 total minutes- Nonstop!
Wednesday
Standing Dicks Press:
4x5 reps
Seated 1 Arm Dumbbell Press:
4x8 EACH ARM
Side Raises <Superset> EZ Bar Upright Rows:
4x12 EACH
Around The Worlds (with plate):
2x1 Min (burnout)
Barbell Skull Crushers:
3x10
1 drop set hitting 4 different weights *Each Weight is AMRAP*
OH Triceps Part Ways <Superset> V Bar Push Downs:
Summer Series:
55
Thursday
Back/ Biceps
Pull Ups:
100 total in the least amount of sets possible. Full range of motion –
*Each set is AMRAP*
Seated Rows:
4x12
2 drop sets hitting 4 different weights. Each weight should be at 15
reps each!
Seated Rope Face Pulls <Superset> Back Fly’s:
4x15 each
3x10
2x 21’s
Preacher Curls:
4x10
Alternating Dumbbell Curls (on incline bench) <Superset> 1 arm Concen-
tration Curls:
5x12 EACH
Friday:
Dynamic Training:
Flat Bench:
9x3 Explosive Bench Press- Using 65% of your 1rm. Alternating grips
Using bands (include band tension into 65% of your 1RM)
Flat Bench Dumbbell (with dumbbells together) <Superset> Banded Cross
Overs:
4x12 <Superset> 4xAMRAP
Triceps Kick Up From Floor <Superset> Incline Tricep Part Ways:
4x12 each
V Bar Push Downs <Superset> Banded Push Downs:
Close Grip Pushups
3x AMRAP
Summer Series:
Power Cardio – Episode 6
56
Saturday
Squat:
4x4 (wear wraps on all sets if you wear wraps)
Dynamic Deadlift:
Conventional Deadlift <Superset> Box Jumps (weighted):
6x2 (reset each rep) using 65% of your 1 rm <superset> 6x5
Leg Press:
3x25
Leg Extensions <Superset> Leg Curls
3x15
1 drop set hitting 3 different weights: Each weight is AMRAP - each!
Walking Lunges:
15 total minutes
Week 4:
Monday
Chest/ Triceps
Flat Bench:
Pyramid Set:
10-8-6-4
Flat Bench Ultra Wide Grip:
2x5 (backdown sets)
Flat Bench Press Close Grip:
3-2-1 Progression
Flat Bench Dumbbell (with band behind back):
4x8
Tricep Kick Up From Floor:
3x10
1 Drop set hitting 3 different weights *Each weight is AMRAP*
V Bar Push Downs <Superset> Banded Push Downs:
4x12 <Superset> 4x AMRAP
57
Tuesday
Deadlift Focus:
Dynamic training - 70% of your 1RM Including Band tension:
Sumo Deadlift:
5x2 (Reset reps)
Conventional:
5x2 (Reset reps)
45 Degree Back Extension:
3x20 (body weight)
3x10 (holding weight)
Leg Curls:
3x15
1xDrop set hitting 4 different weight. Each weight 15 reps.
Banded Pull Throughs:
3x15
Walking Lunges:
15 minutes total - Nonstop!
Wednesday:
10,8,6,4
Seated 1 arm Dumbbell Press:
4x8 EACH ARM
Barbell Upright Rows <Superset> Cable Machine Side Raises:
Around The Worlds With Plate:
2x1 Min (burnout)
Dips:
V Bar Push Downs:
4x15
2 drop sets hitting 4 different weights. Each weight is AMRAP
Summer Series:
58
Thursday
Back/ Biceps
Chin Ups:
50 total in the least amount of sets possible *Each set is AMRAP and
FULL RANGE OF MOTION*
Seated Rows Using Pull Down Bar - Ultra Wide Grip:
4x10
1 drop set hitting 4 different weights. Each weight should be at 15
reps each!
Pull downs behind head <Superset> Back Fly’s:
4x15 each
3x10
1 drop set hitting 4 different weights. Each weight should be at 10 reps
1 Arm Dumbbell Preacher Curls:
4x12
Alternating Dumbbell Curls:
4x12 EACH ARM
Cable Curls:
2xAMRAP (shoot for 25 reps)
Friday
Dynamic Training:
Flat Bench - Explosive Bench Press (all ultra wide grip):
70% of your 1RM
9x3
Incline Dumbbell <Superset> Flat Bench Fly’s:
Seated Dips:
4x15
1xAMRAP
Straight Bar Push Downs <Superset> Rope Push Downs:
Close Grip Pushups:
3x AMRAP
Summer Series:
59
Saturday
Squat:
Box Squat - No Wraps:
Pyramid Set:
8,6,4,2
Split Squats:
3x8 each leg
Dynamic Deadlift:
Conventional Deadlift (include bands) <Superset> Box Jumps (weighted):
5x2 (reset each rep) using 65% of your 1RM <Superset> 5x5
Leg Extensions <Superset> Banded Leg Curls:
3x15 EACH
Lying Leg Curls:
3x10
1 drop set hitting 3 different weights. 10 reps with each weight.
Walking Lunges:
Week 5:
Monday
Chest/ Triceps
Flat Bench:
Pyramid Set:
10,8,6,4
2x5 (backdown sets)
3x5 Pause 1 second on chest each rep
Incline Bench Dumbbell <Superset> Dips:
V Bar Push downs <Superset> Banded Push Downs <Superset> OH Tricep
Part Ways:
4x12 <Superset> 4x AMRAP <Superset> 4x8
60
Tuesday
Deadlift Focus:
Conventional Deadlifts:
3x3 (working sets)
Rack Pulls:
Conventional:
2x2 working sets (heavy as possible)
Bulgarian Split Squats <Superset> Banded Pull Throughs:
Leg Curls <Superset> 1 Leg Banded Leg Curls:
Walking Lunges:
15 minutes total- Nonstop!
Wednesday
Seated Dicks Press:
4x5
Seated Arnold Press:
4x10
Barbell Upright Rows <Superset> Shrugs:
Around The Worlds With Plate:
2x1 Min Burnout
Tricep Kick Ups From Floor <Superset> Incline Dumbbell Tricep Part
Ways:
4x10EACH
V Bar Push Downs <Superset> Close Grip Push Ups:
4x15 <Superset> 4xfailure
Summer Series:
61
Thursday
Back/ Biceps
Pull Ups:
50 total in the least amount of sets possible *Each set AMRAP*
Seated Rows Double Underhand:
4x10
1 drop set hitting 4 different weights. Each weight should be at 15
reps each!
Pull Downs (behind head) <Superset> Face Pulls:
4x15 each
3x10
100 straight with that barbell (DO NOT DROP THE BARBELL
UNTIL YOU COMPLETE 100 REPS!!)
Preacher Curls:
4x8
Alternating Hammer Curls:
3x15 each arm
Concentration Curls:
3x12 each arm
Friday
Dynamic Training:
Flat Bench - Explosive Bench Press - All Close Grip: 70% of your 1RM
9x3 Pause Every Rep
Flat Bench Dumbbell:
3x10
1 drop set hitting 4 weights. 10 reps with each weight
Incline Dumbbell <Superset> Cable Cross Overs:
Dips:
100 total in the least amount of sets possible
V Bar Push Downs:
4x10
Rope Push Downs <Superset> Close Grip Pushups:
3xAMRAP EACH!
Summer Series:
Power Cardio – Episode 10 62
Saturday
Squat:
3x4 (with wraps if you use wraps)
Dynamic training:
6x2 at 70% of your 1RM (include bands) <Superset> 5x5 Box Jumps
(weighted)
Leg Press:
3x15
Bulgarian split squats:
4x12 Each Leg (add weight as needed)
Lying Leg Curls:
3x10
Walking Lunges:
Week 6:
Monday
Chest/ Triceps
Flat Bench:
Pyramid Set:
8,6,4,2
2x5 (backdown sets)
3-2-1 Progression Pause 1 second on chest each rep
Incline Bench Dumbbell <Superset> Flat bench Fly’s:
4x15 EACH
Seated Dips:
4x15
1xAMRAP
V Bar Push Downs <Superset> Incline Bench Tricep Part Ways:
4x15 <Superset> 4x8
Rope Push Downs:
1 drop set hitting 4 weights *Each weight is AMRAP*
63
Tuesday
Deadlift Focus:
Sumo:
Work up to a max set of 3 reps. During your progression on the way
up to your max set of 3, keep the rep range between 1 and 3 reps.
PULL A PR!!
Stiff Leg Deadlifts:
Conventional:
3x5 (working set)
45 degree back extension HOLDS:
5x5 second count
45 Degree Back Extensions:
3x20
Bulgarian Split Squats <Superset> Leg Curls:
4x15 each
Walking Lunges:
Wednesday
8,6,6,4
Seated Arnold Press:
4x12
Dumbbell Front Raises <Superset> Shrugs:
Dips:
100 in the LEAST amount of sets possible
OH Tricep Part ways:
2x15
1x10
V Bar Push Downs:
Summer Series:
64
Thursday
Back/ Biceps
Seated Rows:
5x10
1 drop set hitting 4 different weights. Each weight should be at 15 reps
each!
Pull downs - 1 in front of head, 1 behind head = 1 rep <Superset> Back
Fly’s:
4x10 each
3x10
100 straight with barbell (do not drop the barbell till you complete
100 reps)
1 Arm Preacher Curls:
4x10 EACH ARM
Alternating Hammer Curls:
3x15 each arm
3x15 each arm
Friday
Dynamic Training:
Flat Bench - Explosive Bench Press - All Normal Grip:
70% of your 1RM
9x3 Pause Every Rep
Flat Bench Dumbbell (with band behind back):
4x8
Flat Bench Fly’s <Superset> Banded Cross Overs:
Tricep Kick Up From Floor:
3x8
1 drop set hitting 4 different weights *Each weight to failure*
Straight Bar Push Downs:
4x15
Rope Push Downs <Superset> Close Grip Push Ups:
3xAMRAP EACH!
Summer Series:
Power Cardio – Episode 12 65
Saturday:
Squat:
Dynamic Training:
Speed Box Squats - 12 inch box using 75% of your 1RM (including bands):
6x3
Front Squats:
3x6 (working sets)
Leg Press:
3x15
1 drop set stripping 3 plates *Each weight is AMRAP!*
Lying Leg Curls <Superset> 1 Leg Banded Leg Curls:
4x12 EACH
Walking Lunges:
Week 7:
Monday
Chest/ Triceps
Flat Bench:
3-2-1 Progression (roughly 8 total working sets: 3,3,3,3,2,1,1,1)
Flat Bench Normal Grip:
2x10 (backdown sets)
Close Grip Static Pauses:
3x5 Working Sets
Flat Bench Dumbbell <Superset> Incline Bench Fly’s:
Dips:
Triceps Kick Up From Floor:
3x8
1 drop set hitting 4 different weights *Each weight to failure*
Rope Push Downs:
1 Drop set hitting 4 weights *Each weight is AMRAP*
66
Tuesday
Deadlift Focus:
WORKING UP TO A 1 RM!! (Set a PR!!)
Single Leg Dumbbell Deadlifts:
3x10 each leg
45 degree Back Extensions:
3x20 (body weight)
Leg Extension <Superset> Leg Curls:
4x15 each
Walking Lunges:
15 minutes total - Nonstop!
Wednesday
Seated Dicks Press:
4x6
2x8
1xDrop set hitting 3 different weights. 10+ reps with each weight
Dumbbell Upright Rows <Superset> Shrugs:
Seated Dips:
3x12
1xAMRAP (shoot for 25+ reps)
V Bar Push Downs:
4x10
1 drop set hitting 3 different weights. Each weight is AMRAP
Rope Push Downs:
Summer Series:
67
Thursday
Back/ Biceps
Barbell Rows:
4x8
Seated Rows
5x10
Pull Downs:
4x12
2x10
2x 21’s
Preacher Curls:
4x15 EACH ARM
3x15 EACH ARM
Friday
Dynamic Training:
Flat Bench - Explosive Bench Press:
70% of your 1RM. (Alternating grips every 3rd set: Normal, Close,
Wide)
9x3 Pause Every Rep
Incline Dumbbell (with dumbbell together) <Superset> Banded Cross
Overs:
Dips:
V Bar Push Downs:
4x15
Rope Push Downs:
3xAMRAP
Summer Series:
68
Saturday
Squat:
3-2-1 Progression roughly 8 total working sets: (3,3,3,3,2,1,1,1)
Leg Press:
4x15
Step Ups On Bench (add weight as needed):
4x10 Each Leg (10 straight with Each leg then switch)
Lying Leg Curls:
4x10
Walking Lunges:
Week 8:
Monday
Chest/ Triceps
Flat Bench:
Working up to a 1RM! Keep rep range low working up.
HIT A PR!!
Flat Bench Normal Grip:
2x10 (backdown sets)
Close Grip Static Pauses:
3x4 Working sets
Incline Dumbbell <Superset> Flat Bench Fly’s:
Incline Triceps Part Ways:
3x12
1xAMRAP (shoot for 20)
V Bar Push Downs:
4x15
Rope Push Downs:
1 Drop sets hitting 4 weights *Each weight is AMRAP*
69
Tuesday
Deadlift Focus:
Sumo Deadlift:
WORKING UP TO A 1 RM!! (SET A PR!!)
Single Leg Dumbbell Deadlifts:
3x10 each leg
Bulgarian Split Squats <Superset> Leg Curls:
4x15 each
Walking Lunges:
Wednesday
10,8,6,6
Barbell Upright Rows <Superset> Shrugs:
Front Raises <Superset> Dips:
3x15 each (add weight as needed)
OH Tricep Part Ways:
4x12
Rope Push Downs:
Summer Series:
70
Thursday
Back/ Biceps
Seated Rows:
5x10
Chin Ups:
4x10 (full extension and chin over bar)
Pull Downs (behind head):
4x12
3x10
1 drop set hitting 3 different weights
1 arm Preacher Curls:
4x10 Each Arm
Cable Curls:
Friday
Dynamic Training:
Flat Bench - Explosive Bench Press - 75% of your 1RM (Alternating Grips
every 3rd set: Normal, Close, Wide):
9x3 Pause Every Rep
Flat Bench Dumbbell (with dumbbell together) <Superset> Banded Cross
Overs:
Dips:
Rope Push Downs:
3xAMRAP
Summer Series:
71
Saturday
Squat:
Work up to a 1RM!
Keep warm up reps low!
SET A PR!!
Leg Press:
3x15
Lying Leg Curls:
4x10
1 Drop set hitting 3 different weights. 10 reps with each weight.
Walking Lunges:
72
Meal Plan Explanation
MALE
Meal plan is based off of a 2700-calorie diet. Each individual is different;

therefore, you may have to make minor adjustments whether it be adding
more protein, dropping carbs, etc.
Weigh yourself first thing in the morning before you start the diet; this is
the weight you will use as a starting point and to make adjustments. If you
lose 0.5-2 pounds a week, stick exactly with the food you’ve been eating. If
you did not lose any weight, drop each meal with carbs in it by ½ ounce.
If you gained weight, drop each meal with carbs in it by 1 ounce. The key
is to slowly reduce calories so you can preserve as much muscle while los-
ing fat. The following is an example diet, but feel free to swap out any food
with anything on the nutrition list (rice for sweet potato, chicken for tuna,
cashews for almonds, etc.) Try to space out food every 2.5-3 hours. Cardio
and training must be on point for optimal results!
NOTE: That we are not 100% concerned with the weight on the scale. We
are more concerned with the changes in the body. If the scale is staying the
same and you see you are leaning out and gaining muscle- keep the diet the
same! If you realize it’s more total consumption then you are used to then
drop the servings as stated above. No diet should ever be set in stone. This
is merely a solid guideline to follow. Over the next 8 weeks take the respon-
sibility upon yourself to make small adjustments to the plan making it best
fit you!
73
Meal 1: Breakfast
½ Cup Dry Measured Oatmeal
4 Eggs
Meal 2: Throughout Day

5 Oz Chicken
5 Oz White Rice
2 Servings Broccoli
1 Serving Cashews

5 Oz Chicken
5 Oz White Rice
2 Servings Broccoli
1 Serving Cashews
Meal 4: Pre Workout

5 Oz Chicken
5 Oz White Rice
2 Servings Broccoli
Meal 5: Post Workout

5 Oz Chicken
4 Oz White Rice
1 Banana
Meal 6: Before Bed

2 Scoops Protein
PROTEIN: 234g
CARBOHYDRATES: 285g
FATS: 69g
CALORIES: 2700 74
FEMALE
Weigh yourself first thing in the morning before you start the diet. This is
the weight you will use as a starting point and to make adjustments. If you
lose 0.5-2 pounds a week, stick exactly with the food you’ve been eating. If
you did not lose any weight, drop each meal with carbs in it by ½ ounce.
If you gained weight, drop each meal with carbs in it by 1 ounce. The key
is to slowly reduce calories so you can preserve as much muscle while los-
ing fat. The following is an example diet, but feel free to swap out any food
with anything on the nutrition list (rice for sweet potato, chicken for tuna,
cashews for almonds, etc.) Try to space out food every 2.5-3 hours. Cardio
and training must be on point for optimal results!
75
Meal 1: Breakfast
½ Cup Dry Measured Oatmeal
3 Eggs

3 Oz Chicken
2 Servings Broccoli
1 Serving Cashews

3 Oz Chicken
3 Oz White Rice
2 Servings Broccoli
1 Serving Cashews
Meal 4: Pre Workout

3 Oz Chicken
3 Oz White Rice
2 Servings Broccoli
Meal 5: Post Workout

5 Oz Chicken
4 Oz White Rice
1 Banana
Meal 6: Before Bed

1 Scoop Protein
Protein: 152 g
Carbohydrates: 205 g
Sugar: 31 g
Fat: 56 g
Calories: 2000 76
Come Train With Us!
Recommended Supplements
5339 West 86th Street www.MaxEffortMuscle.com
Indianapolis, IN
www.IvEliteApparel.com 77
Follow Me for Daily Motivation!
Youtube: ZachHomolPower
Twitter: ZachHomolPower
Instagram: ZachHomolPower
SnapChat: ZachHomol
Podcast: Young N’ Hungry Firecast
For more programming, in depth form breakdown on

all lifts, webinars, open Q&A, and more:
Subscribe to www.IndieFitness.net
#WinTheDay
#1Love
Photographer: Cover Photo:
Charlie Garwood Tyler Lynch
Instagram: @C_Garwood22 Instagram: @TylerTech92
[email protected] [email protected]
78

Power Shredz: Stronger & Leaner in 8 Weeks

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Power Shredz: Stronger & Leaner in 8 Weeks

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POwer Shredz

Stronger & Leaner In 8 weeks

Why Power Shredz......................................................................................4

© Copyright 2017 by Zach Homol & Iron Valley Barbell LLC

Iron Valley Barbell

Working Sets Example:

AMRAP = AS MANY REPS AS POSSIBLE:

High volume and low volume same day workouts:

WIDE GRIP BENCH PRESS

CLOSE GRIP BENCH PRESS

DUMBBELL FLOOR PRESS

INCLINE DUMBBELL PRESS

FLAT BENCH DUMBBELL FLY’S

FLAT BENCH DUMBBELL PRESS W/ BANDS

SINGLE ARM SEATED ROWS

CHEST SUPPORTED ROWS

SEATEDS ROWS - ULTRA WIDE GRIP 16

LAT PULL DOWNS

PULL DOWNS - BEHIND HEAD 17

ALTERNATING DUMBBELL CURLS

1 ARM CONCENTRATION CURLS

STRAIGHT BAR CABLE CURLS

V BAR PUSH DOWNS

ROPE PUSH DOWNS

ISO DUMBBELL EXTENSIONS

STRAIGHT BAR SKULL CRUSHERS

DUMBBELL KICK UPS FROM FLOOR 25

BARBELL SHOULDER PRESS BEHIND HEAD

SEATED DUMBBELL SHOULDER PRESS

EZ BAR UPRIGHT ROWS

DUMBBELL UPRIGHT ROWS

CABLE SIDE RAISES

DUMBBELL HANG CLEANS

SINGLE LEG DEADLIFT W/ DUMBBELLS 34

AB WHEEL ROLL OUTS 41

BOX JUMPS W/ WEIGHT

BAND PUSH DOWNS 45

Meal plan is based off of a 2700-calorie diet. Each individual is different;

Meal 2: Throughout Day

Meal 3: Throughout Day

Meal 4: Pre Workout

Meal 5: Post Workout

Meal 6: Before Bed

Meal 2: Throughout Day

Meal 3: Throughout Day

Meal 4: Pre Workout

Meal 5: Post Workout

Meal 6: Before Bed

For more programming, in depth form breakdown on

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