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Day 24, Wednesday, February 25, 2026
1. Bench Press (2 min rest – move weight with explosive intent)
--a. 2 reps @ 60%
--b. 1 rep @ 70%
--c. 2 reps @ 65%
--d. 1 rep @ 75%
--e. 2 reps @ 70%
--f. 1 rep @ 80%
2. Seated DB Shoulder press, 4x5 (2 min rest)
3. BB Bent over rows, 4x5 (2 min rest)
4. Cardio
--a. Tricep pushups, 1x10-20 at each height of 18”, 21”, 24”
--b. Cable or Band tricep pushdowns, 4x10
--c. Steps (in recovery)

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Day 22, Monday, Februrary 23, 2026
Bench Press (2.5 to 3 min rest)
--5 reps x70%
--3 reps @ 80%
--1 rep @ 87%
--1 rep @ 92%
--1 rep @ 95%
--5 reps @ 80%
BB Standing Overhead Press, 4x5, go heavy (2.5 min rest)
Tricep Pushups
--2x10-20 @ 18”
--2x10-20 @ 21”
--2x10-20 @ 24”
Cardio
--Behind the back BB wristcurl, 5x15-20
--Steps (in recovery)

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Day 15, Monday, February 16, 2026
Bench Press – 3 reps @ 75% as man sets as possible in 10 minutes.
Super set 1 (2.5 min rest)
--DB Lateral Raise, 3x10
--DB Upright Rows, 3x10
--DB Curl into overhead press, 3x10
Tricep pushups
--2x10-20, 18”
--2x10-20, 24”
--2x10-20, 30”
Cardio
--Bumper plate pinches, 4x(15-25 sec)
--Steps

Day 16, Tuesday, February 17, 2026
Close Grip tempo bench press, start at 50% (3 min rest)
--4x5
--3 sec up, 3 sec down
Squat tempo, start at 60% (2 min rest)
--5x3
--5 sec down, fast tempo up
Pull up tempo (2 min rest)
--5x3
--2 sec up, 2 sec pause, 2 sec down
Cardio
--BB Bicep curls w tempo
----3 sec up, 3 sec down
----4x5
--Steps

Day 17, Wednesday, February 18, 2026 (done February 21, 2026)
Bench Press
--21 reps with 83%, choose one rep scheme below:
----7, 7, 7 (4.5 min rest)
----6, 5, 5, 5 (3.5 min rest)
----5, 4, 4, 4, 4 (3 min rest)
----4, 4, 4, 3, 3, 3 (2.5 min rest)
BB bent over rows, 5x5 (2 min rest)
Cable/Band tricep pushdowns, 5x15 (2 min rest)
Cardio
--DB Farmers Carry, 4x30 yards
--Steps

Day 18, Thursday, February 18, 2026 (done February 22, 2026)
Close grip bench press with pause (2 min rest)
--4x4
--2 sec pause at bottom
--Start at 55%
Squats with pause (2 min rest)
--4x4
--2 sec pause at bottom
--Start at 40%
Chin ups with pause (2.5 min rest)
--4x3-5
--3 sec pause at top and bottom
Cardio
--Heavy alternating DB curls, 4x5
--Steps

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Day 19, Friday, February 19, 2026 (done February 23, 2026)
Bench Press (75 sec rest)
--3x2 @ 70%
--3x2 @ 75%
--3x2 @ 80%
--Rest 3-5 minutes after finish
DB seated shoulder press with tempo
--3 sec down, 3 sec up
--1 set to failure, aim for 8-12 reps, record reps _______
--Use day 1 as a reference
Cardio
--Ez bar/bb skullcrushers
----2x10
----2x15
----2x20
--Steps

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Day 12, Friday, February 13, 2026
1. Bench Press (3.5 to 4 min rest)
--a. Complete 13 total reps @ 85%. Choose one of the three
----i. 3 sets of 5 reps, 5 reps, 3 reps
----ii. 3 sets of 5 reps, 4 reps, 4 reps
----iii. 4 sets of 4 reps, 3 reps, 3 reps, 3 reps
2. Deadlift (3.5 to 4 min rest)
--a. Complete 13 total reps @ 83%. Choose one of the three
----i. 3 sets of 5 reps, 5 reps, 3 reps
----ii. 3 sets of 5 reps, 4 reps, 4 reps
----iii. 4 sets of 4 reps, 3 reps, 3 reps, 3 reps
3. Cardio (rest as needed)
--a. EZ bar or BB skullcrushers
----i. 2 sets of 10
----ii. 2 sets of 15
----iii. 2 sets of 20
----iv. 2 sets of 10
--b. Steps (in recovery)

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Day 11, Thursday, February 12, 2026
1. Bench Press, (3 min rest)
--a. 13 reps @ 50%
--b. 11 reps @ 55%
--c. 9 reps @ 60%
--d. 7 reps @ 65%
2. Squat (unbroken, no rest at top of rep), 17 reps @ 51.5%
3. Superset 1 (2 min rest)
--a. BB Bent over rows, 3x7
--b. DB lateral raises, 3x13
4. Close grip tempo pushups, 3x7, 2 seconds down, 2 seconds up (2 min rest)
5. Cardio
--a. Behind the back wristcurl, 1x21, 1x23, 1x27 (rest as needed)
--b. Steps (in recovery)

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Day 9, Tuesday, February 10, 2026
1. Superset 1 (1.5 min rest)
--a.Close grip bench press 5x10 (45-50%)
--b. KB Swings 5x10
2. Superset 2 (2 min rest)
--a. Bulgarian split squats, 4x5
--b. DB Pullovers, 4x5
3. Superset 3 (3 min rest)
--a. BB Bicep curl 21’s, 3 sets
--b. DB shrugs, heavy, 3x10
4. Cardio
--a. DB/KB Farmer’s carry, 4x30yards
--b. Steps (in recovery)

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Imagine convincing yourself that in 20 years, the NFLs fan base will be mostly queer Latinos and their allies.

RFK needs to take a lap.

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