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PITBULL TORRES

This is the same program I used myself when I got started in powerlifting. This program is designed for individuals looking to increase their strength and physique.

Whether you are a beginner, intermediate or advanced, this 16 week program is broken down into 5 blocks. Every 3 weeks, you will encounter new workouts to grow in all areas of strength.

Directions: week by week, the goal is to up the weight 10-15 lbs. Do not overshoot and fail the reps and sets. It’s better to go lighter with perfect technique rather than get sloppy with your form and not get all your reps.

TOP SET
The first part of this protocol involves warming up and working up to the heaviest weight you can lift for the designated number of reps. So if you plan on doing sets of two reps, you will incrementally work your way up from light weights to the most weight you can lift for the designated number of reps (10, 8, 6, 4, 2 , 1 Rep Max).

BACKDOWN SET
Sets performed after your programmed "Top Set" that will have altered intensity and reps to accommodate an increase in training at higher intensities.

ACCESSORIES
A movement that helps support and increase the lift or task at hand.

Powerlifting

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16 Week Powerlifting Program

Block 1

Block 2

Block 3

Block 4

Block 5

It’s finally here! The same program Mookie Yaz has used along his journey losing over 150lbs is now ready for you! The 12 week program is designed for those looking to lose weight in an effective and fun format whether you are a beginner, intermediate or advanced person. 

The twelve week program is broken down into three blocks. Every four weeks you’ll encounter new workouts to keep it fresh and fun.

Directions: In this program you alternate days completing a weighted workout on day one followed by a day of active recovery on day two.  For the weighted workout days, your goal is to complete four full rounds depending on your current fitness level. You will complete ONE set of each exercise in the order listed for that workout and then move on to the next exercise. Rest 30 seconds between exercises and start back at the top following the below rep scheme once you’ve finished each round. Rest up to 60 seconds between each round. The only day that you’ll follow directions differently is for Day 5. See below.  

For Workout Days One and Three, perform this rep scheme for each exercise:
First Round – 20 reps
Second Round – 15 reps
Third Round - 10 reps
Fourth Round – 10 Reps 

Tips for success: 
Pick a weight that challenges you almost till failure each round.
Do not rest more than two minutes between rounds.

Varying Fitness Levels:
For beginners, aim to complete round 1 and 2
For intermediate, aim to complete rounds 1 - 3
For Advanced, complete all 4 rounds
 
Example: Day 1 Workout -  Perform one set of dumbbell bench squats for 25 reps, then one set of pulldowns for 25 reps, one set of shoulder press for 25 reps, and proceed until you finish the sixth exercise. Once you start the second round you’ll start again with dumbbell bench squats but this time for 20 reps… and proceed as you did in the first round. 

* Day Five is the only workout that is slightly different than the rest. This day is a dynamic movement day. Rather than performing different reps each round. Follow the day as written below on Day Five. 

Weight Loss

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12 Week Weight Loss Program

This body building program is built to maximize muscle growth. Through old school techniques. Heavy weight and high reps. These body building splits are the same workouts I've been following for over a decade and are still working for me.  Basic but yet very effective. Master the technique of the basic movements and you won't need to worry about all these NEW instagram workouts.


Hypertrophy

Bodybuilding

8 WEEK BODYBUILDING PROGRAM

Week 1 - 4

Week 5 - 8

THIS PROGRAM WILL HELP BUILD YOUR SQUAT AND IMPROVE YOUR LOWER BODY STRENGTH.

Squat

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10 Week Squat Program

Week 1 - 5

Week 6 - 10

THIS PROGRAM WILL HELP BUILD YOUR BENCH AND IMPROVE YOUR OVERALL STRENGTH WHILE SCULPTING YOUR UPPER BODY IN THE PROCESS AS A BYPRODUCT.

Chest

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7 Week Chest Program

Week 5 - 7

THIS PROGRAM IS DESIGNED TO STRENGTHEN YOUR KNEE & QUAD LIGAMENTS.

I SPRAINED MY MENISCUS & WAS NOT ABLE TO SQUAT FOR 2 MONTHS. WITHIN THE 2ND WEEK OF THIS PROGRAM, I WAS ALREADY FEELING BETTER. WITHIN A MONTH'S TIME, I WAS BACK TO SQUATTING WITH FULL RANGE OF MOTION.

START OFF OF SLOW. KNEE INJURIES CAN BE DISCOURAGING. IT'S NOT ABOUT THE WEIGHT, IT'S ABOUT THE RANGE OF MOTION.

*DISCLAIMER* IF YOU EXPERIENCE SWELLING OR LOSS OF RANGE OF MOTION, STOP & SEE A DOCTOR.

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