LOAD

&
EXPLODE
™

THE ULTIMATE 16-WEEK GUIDE TO BUILDING

STRENGTH AND SIZE
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

LOAD & EXPLODE™

Dear Muscle Builder,

We’ve been making award-winning supplements since 2007. Our team of scientists, athletes, and
academics are committed to putting the very best talent, ingredients, and information into everything
we make.

That includes our workout programs.

Our acclaim from the scientific community is a point of pride for us and we are truly grateful for the
recognition. But even more important to us are the personal success stories from our customers about
Blue Star Nutraceuticals® products and programs helping them reach their health and fitness goals.

Load & Explode™ is one of those programs.

Wherever you are in your fitness journey, congratulations on being here with us now!

Yours in strength,

Adam Cloet
Adam Cloet
President, Blue Star Nutraceuticals®

PAGE 2 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PROGRAM OVERVIEW

Phases
Load & Explode™ has four (4) Phases. Each Phase has four (4) Weeks.

Weeks
There are 16 Weeks total in Load & Explode™. Each Week contains four (4) training Days, also known as
Workouts.

Days
The difference between a Day and a Workout is that Days reset every Week, and Workouts do not reset at
all. For example, Workout 5 is Week 2, Day 1. Workout 8 is Week 2, Day 4.

Workouts
The entire Load & Explode™ program has 64 Workouts: 4 Workouts per week, 4 Weeks per Phase, 4
Phases total.

Phase Schedule
The Phase Schedule pages of this program are interactive. Just click or tap on any Day in the calendar to
go directly that Workout.

Blue Star Nutraceuticals® Supplements

What would a world-class training program be without world-class supplements? If you’re looking to
get the best muscle-building results possible from this program, you absolutely want to be serious about
your supplementation. We’ve included everything you need to know about our top muscle-building
products at the end of this document. Grab what you need today and your order will be on its way before
you’ve finished warming up.

Accompanying YouTube® Videos

This Load & Explode™ document has everything you need to begin the program immediately. And this
introduction video shows you exactly what you can expect, and what’s expected of you, over the next 16
weeks. Furthermore, there’s a YouTube® playlist that will gradually populate with follow-along videos of
the first eight workouts, establishing good habits early and setting you up for complete success.

Watch the Intro Video See the Playlist

PAGE 3 / 43
 BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 1 SCHEDULE

SUN MON TUES WED THU FRI SAT

WEEK 1

DAY 1 DAY 2 DAY 3 DAY 4

OFF OFF OFF
WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4
WEEK 2

DAY 1 DAY 2 DAY 3 DAY 4

OFF OFF OFF
WORKOUT 5 WORKOUT 6 WORKOUT 7 WORKOUT 8
WEEK 3

DAY 1 DAY 2 DAY 3 DAY 4

OFF OFF OFF
WORKOUT 9 WORKOUT 10 WORKOUT 11 WORKOUT 12
WEEK 4

DAY 1 DAY 2 DAY 3 DAY 4

OFF OFF OFF
WORKOUT 13 WORKOUT 14 WORKOUT 15 WORKOUT 16

PHASE 2 SCHEDULE

SUN MON TUES WED THU FRI SAT

WEEK 1

DAY 1 DAY 2 DAY 3 DAY 4

OFF OFF OFF
WORKOUT 17 WORKOUT 18 WORKOUT 19 WORKOUT 20
WEEK 2

DAY 1 DAY 2 DAY 3 DAY 4

OFF OFF OFF
WORKOUT 21 WORKOUT 22 WORKOUT 23 WORKOUT 24
WEEK 3

DAY 1 DAY 2 DAY 3 DAY 4

OFF OFF OFF
WORKOUT 25 WORKOUT 26 WORKOUT 27 WORKOUT 28
WEEK 4

DAY 1 DAY 2 DAY 3 DAY 4

OFF OFF OFF
WORKOUT 29 WORKOUT 30 WORKOUT 31 WORKOUT 32

PAGE 4 / 43
 BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 3 SCHEDULE

SUN MON TUES WED THU FRI SAT

WEEK 1

DAY 1 DAY 2 DAY 3 DAY 4

OFF OFF OFF
WORKOUT 33 WORKOUT 34 WORKOUT 35 WORKOUT 36
WEEK 2

DAY 1 DAY 2 DAY 3 DAY 4

OFF OFF OFF
WORKOUT 37 WORKOUT 38 WORKOUT 39 WORKOUT 40
WEEK 3

DAY 1 DAY 2 DAY 3 DAY 4

OFF OFF OFF
WORKOUT 41 WORKOUT 42 WORKOUT 43 WORKOUT 44
WEEK 4

DAY 1 DAY 2 DAY 3 DAY 4

OFF OFF OFF
WORKOUT 45 WORKOUT 46 WORKOUT 47 WORKOUT 48

PHASE 4 SCHEDULE

SUN MON TUES WED THU FRI SAT

WEEK 1

DAY 1 DAY 2 DAY 3 DAY 4

OFF OFF OFF
WORKOUT 49 WORKOUT 50 WORKOUT 51 WORKOUT 52
WEEK 2

DAY 1 DAY 2 DAY 3 DAY 4

OFF OFF OFF
WORKOUT 53 WORKOUT 54 WORKOUT 55 WORKOUT 56
WEEK 3

DAY 1 DAY 2 DAY 3 DAY 4

OFF OFF OFF
WORKOUT 57 WORKOUT 58 WORKOUT 59 WORKOUT 60
WEEK 4

DAY 1 DAY 2 DAY 3 DAY 4

OFF OFF OFF
WORKOUT 61 WORKOUT 62 WORKOUT 63 WORKOUT 64

PAGE 5 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

MOVEMENT VARIATIONS

PRIMARY COMPOUND VARIATIONS

SQUAT DEADLIFT BENCH PRESS VERTICAL PRESS

• Box Squat • Deficit Deadlift • Incline Press • Push Press

• Safety Bar Squat • Rack/Block Pull Floor Press • Seated Dumbbell
• Cambered Bar Squat • Stiff-Leg Deadlift • Specialty Bar Press Press
(ie. Duffalo, Axel) • Machine Overhead
• Front Squat • Safety Squat Bar
• Cambered Bar Press
• Pause Squat • Good Mornings Press • Log Press
• Hatfield Squat • Pause Deadlift • Dumbbell Flat/ • Kettlebell Press
• Wide Stance Squat •R
 everse Band Incline Press
Deadlift • 1 Arm Standing DB
• Close Grip Bench Press
Press
• Board Presses

HYPERTROPHY VARIATIONS

CHEST SHOULDERS BACK/LATS HAMSTRINGS

• DB/Machine Flye • DB Lateral Raises • Lat Pulldown • Leg Curl

• Wide-Grip Dips • Cable/Machine • Seated Row • DB/KB Single-Leg
• Cable Crossover Lateral Raises • Barbell Row Deadlift

• DB/Machine • Rear Delt Flye • Machine Row • Nordic Curl

Pullover • Rear Delt Flyer • Chin/Pullups • Glute Ham Raise
• Machine Presses with Cables • Standing Leg Curls
• Meadow’s Row
• Pushups • Arnold Press • Machine Leg Curls
• T-Bar Row
• Scott Press • Lunges
• DB Row
• DB Front Raises

QUADS BICEPS TRICEPS

• Hack Squats • DB Curl • Cable Pushdown

• Leg Extension • Hammer Curl • 1 Arm DB Extensions
• Bulgarian Split Squats • Concentration Curl • Skullcrusher
• Leg Press • Machine Curl • DB Kickback
• Heels Elevated Squat • Preacher Curl • JM Press
• Spider Curl • Overhead Cable Extensions
• Incline Curl • Close Grip Pushups
• Cable Curl

PAGE 6 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 1 - WEEK 1 - DAY 1 - WORKOUT 1 OF 64 - MAX EFFORT LOWER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Squat Variation
90s TBD 12 Max 2-0-X-0
Work Way up to 12 Rep Max

Squat Variation
90s 3 12 - 15 2-0-1-0
80% of Max Effort

Leg Press 90s 3 10 - 12 2-0-1-0

Bulgarian Split Squats 90s 3 10 - 12 2-0-1-0

SUPERSET

Leg Curl - 4 10 - 12 2-0-1-0

Dumbbell Stiff Leg Deadlift 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 1 - WEEK 1 - DAY 2 - WORKOUT 2 OF 64 - SPEED DAY UPPER BODY

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Bench Press 10

- 3 2-0-S-0
(60% of 1RM) (EMOM)
SPEED SET

Barbell Vertical Press 10

- 3 2-0-S-0
(60% of 1RM) (EMOM)
SUPERSET

Tricep Cable Pressdowns - 6 10 - 15 2-0-1-0

Barbell Bicep Curls 90s 6 10 - 15 2-0-1-0
SUPERSET

Overhead Rope Extensions - 6 10 - 15 2-0-1-0

Hammer Dumbbell Curls 90s 6 10 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 7 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 1 - WEEK 1 - DAY 3 - WORKOUT 3 OF 64 - SPEED DAY LOWER BODY + LATS

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Barbell Back Squat 10

- 3 2-0-S-0
(60% of 1RM) (EMOM)
SPEED SET

Competition Barbell Deadlift 10

- 3 2-0-S-0
(60% of 1RM) (EMOM)

Lat Pulldowns 90s 3 12 - 15 2-0-1-0

Bent Over Barbell Rows 90s 3 12 - 15 2-0-1-0

Seal Row 90s 3 12 - 15 2-0-1-0

Close Grip Lat Pulldowns 90s 3 12 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 1 - WEEK 1 - DAY 4 - WORKOUT 4 OF 64 - MAX EFFORT UPPER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Bench Press Variation

90s TBD 12 Max 2-0-X-0
Work Way up to 12 Rep Max

Bench Press Variation

90s 3 12 - 15 2-0-1-0
80% of Max Effort

Machine Flyes 90s 3 10 - 12 2-0-1-0

Incline Dumbbell Press 90s 3 10 - 12 2-0-1-0

SUPERSET

Cable Face Pulls - 4 10 - 12 2-0-1-0

Cable Side Laterals 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 8 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 1 - WEEK 2 - DAY 1 - WORKOUT 5 OF 64 - MAX EFFORT LOWER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Deadlift Variation
90s TBD 12 Max 2-0-X-0
Work Way up to 12 Rep Max

Deadlift Variation
90s 3 12 - 15 2-0-1-0
80% of Max Effort

Nordic Curl 90s 3 10 - 12 2-0-1-0

DB Lunges 90s 3 10 - 12 2-0-1-0

SUPERSET

Hack squats - 4 10 - 12 2-0-1-0

Leg Extensions 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 1 - WEEK 2 - DAY 2 - WORKOUT 6 OF 64 - SPEED DAY UPPER BODY

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Bench Press 10

- 3 2-0-S-0
(65% of 1RM) (EMOM)
SPEED SET

Barbell Vertical Press 10

- 3 2-0-S-0
(65% of 1RM) (EMOM)
SUPERSET

SkullCrushers - 6 10 - 15 2-0-1-0
Preacher Curls 90s 6 10 - 15 2-0-1-0
SUPERSET

Overhead DB Extension - 6 10 - 15 2-0-1-0

Spider Curls 90s 6 10 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 9 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 1 - WEEK 2 - DAY 3 - WORKOUT 7 OF 64 - SPEED DAY LOWER BODY + LATS

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Barbell Back Squat 10

- 3 2-0-S-0
(65% of 1RM) (EMOM)
SPEED SET

Competition Barbell Deadlift 10

- 3 2-0-S-0
(65% of 1RM) (EMOM)

Pullups 90s 3 12 - 15 2-0-1-0

Dumbbell Rows 90s 3 12 - 15 2-0-1-0

Machine Row 90s 3 12 - 15 2-0-1-0

Close Grip Pulldowns 90s 3 12 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 1 - WEEK 2 - DAY 4 - WORKOUT 8 OF 64 - MAX EFFORT UPPER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Vertical Press Variation

90s TBD 12 Max 2-0-X-0
Work Way up to 12 Rep Max

Vertical Press Variation

90s 3 12 - 15 2-0-1-0
80% of Max Effort

Dumbbell Side Lateral Raises 90s 3 10 - 12 2-0-1-0

Rear Delt Flye 90s 3 10 - 12 2-0-1-0

SUPERSET

Cable Crossover - 4 10 - 12 2-0-1-0

Cable Face Pulls 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 10 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 1 - WEEK 3 - DAY 1 - WORKOUT 9 OF 64 - MAX EFFORT LOWER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Squat Variation
90s TBD 10 Max 2-0-X-0
Work Way up to 10 Rep Max

Squat Variation
90s 3 10 - 12 2-0-1-0
80% of Max Effort

Leg Press 90s 3 10 - 12 2-0-1-0

Bulgarian Split Squats 90s 3 10 - 12 2-0-1-0

SUPERSET

Leg Curl - 4 10 - 12 2-0-1-0

Dumbbell Stiff Leg Deadlift 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 1 - WEEK 3 - DAY 2 - WORKOUT 10 OF 64 - SPEED DAY UPPER BODY

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Bench Press 10

- 3 2-0-S-0
(70% of 1RM) (EMOM)
SPEED SET

Barbell Vertical Press 10

- 3 2-0-S-0
(70% of 1RM) (EMOM)
SUPERSET

Tricep Cable Pressdowns - 6 10 - 15 2-0-1-0

Barbell Bicep Curls 90s 6 10 - 15 2-0-1-0
SUPERSET

Overhead Rope Extensions - 6 10 - 15 2-0-1-0

Hammer Dumbbell Curls 90s 6 10 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 11 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 1 - WEEK 3 - DAY 3 - WORKOUT 11 OF 64 - SPEED DAY LOWER BODY + LATS

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Barbell Back Squat 10

- 3 2-0-S-0
(70% of 1RM) (EMOM)
SPEED SET

Competition Barbell Deadlift 10

- 3 2-0-S-0
(70% of 1RM) (EMOM)

Lat Pulldowns 90s 3 12 - 15 2-0-1-0

Bent Over Barbell Rows 90s 3 12 - 15 2-0-1-0

Seal Row 90s 3 12 - 15 2-0-1-0

Close Grip Lat Pulldowns 90s 3 12 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 1 - WEEK 3 - DAY 4 - WORKOUT 12 OF 64 - MAX EFFORT UPPER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Bench Press Variation

90s TBD 10 Max 2-0-X-0
Work Way up to 10 Rep Max

Bench Press Variation

90s 3 10 - 12 2-0-1-0
80% of Max Effort

Machine Flyes 90s 3 10 - 12 2-0-1-0

Incline Dumbbell Press 90s 3 10 - 12 2-0-1-0

SUPERSET

Cable Face Pulls - 4 10 - 12 2-0-1-0

Cable Side Laterals 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 12 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 1 - WEEK 4 - DAY 1 - WORKOUT 13 OF 64 - MAX EFFORT LOWER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Deadlift Variation
90s TBD 10 Max 2-0-X-0
Work Way up to 10 Rep Max

Deadlift Variation
90s 3 10 - 12 2-0-1-0
80% of Max Effort

Nordic Curl 90s 3 10 - 12 2-0-1-0

DB Lunges 90s 3 10 - 12 2-0-1-0

SUPERSET

Hack squats - 4 10 - 12 2-0-1-0

Leg Extensions 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 1 - WEEK 4 - DAY 2 - WORKOUT 14 OF 64 - SPEED DAY UPPER BODY

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Bench Press 10

- 3 2-0-S-0
(75% of 1RM) (EMOM)
SPEED SET

Barbell Vertical Press 10

- 3 2-0-S-0
(75% of 1RM) (EMOM)
SUPERSET

SkullCrushers - 6 10 - 15 2-0-1-0
Preacher Curls 90s 6 10 - 15 2-0-1-0
SUPERSET

Overhead DB Extension - 6 10 - 15 2-0-1-0

Spider Curls 90s 6 10 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 13 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 1 - WEEK 4 - DAY 3 - WORKOUT 15 OF 64 - SPEED DAY LOWER BODY + LATS

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Barbell Back Squat 10

- 3 2-0-S-0
(75% of 1RM) (EMOM)
SPEED SET

Competition Barbell Deadlift 10

- 3 2-0-S-0
(75% of 1RM) (EMOM)

Pullups 90s 3 12 - 15 2-0-1-0

Dumbbell Rows 90s 3 12 - 15 2-0-1-0

Machine Row 90s 3 12 - 15 2-0-1-0

Close Grip Pulldowns 90s 3 12 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 1 - WEEK 4 - DAY 4 - WORKOUT 16 OF 64 - MAX EFFORT UPPER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Vertical Press Variation

90s TBD 10 Max 2-0-X-0
Work Way up to 10 Rep Max

Vertical Press Variation

90s 3 10 - 12 2-0-1-0
80% of Max Effort

Dumbbell Side Lateral Raises 90s 3 10 - 12 2-0-1-0

Rear Delt Flye 90s 3 10 - 12 2-0-1-0

SUPERSET

Cable Crossover - 4 10 - 12 2-0-1-0

Cable Face Pulls 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 14 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 2 - WEEK 1 - DAY 1 - WORKOUT 17 OF 64 - MAX EFFORT LOWER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Squat Variation
90s TBD 8 Max 2-0-X-0
Work Way up to 8 Rep Max

Squat Variation
90s 3 8 - 10 2-0-1-0
80% of Max Effort

Leg Press 90s 3 10 - 12 2-0-1-0

Bulgarian Split Squats 90s 3 10 - 12 2-0-1-0

SUPERSET

Leg Curl - 4 10 - 12 2-0-1-0

Dumbbell Stiff Leg Deadlift 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 2 - WEEK 1 - DAY 2 - WORKOUT 18 OF 64 - SPEED DAY UPPER BODY

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Bench Press 10

- 3 2-0-S-0
(60% of 1RM) (EMOM)
SPEED SET

Barbell Vertical Press 10

- 3 2-0-S-0
(60% of 1RM) (EMOM)
SUPERSET

Tricep Cable Pressdowns - 6 10 - 15 2-0-1-0

Barbell Bicep Curls 90s 6 10 - 15 2-0-1-0
SUPERSET

Overhead Rope Extensions - 6 10 - 15 2-0-1-0

Hammer Dumbbell Curls 90s 6 10 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 15 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 2 - WEEK 1 - DAY 3 - WORKOUT 19 OF 64 - SPEED DAY LOWER BODY + LATS

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Barbell Back Squat 10

- 3 2-0-S-0
(60% of 1RM) (EMOM)
SPEED SET

Competition Barbell Deadlift 10

- 3 2-0-S-0
(60% of 1RM) (EMOM)

Lat Pulldowns 90s 3 12 - 15 2-0-1-0

Bent Over Barbell Rows 90s 3 12 - 15 2-0-1-0

Seal Row 90s 3 12 - 15 2-0-1-0

Close Grip Lat Pulldowns 90s 3 12 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 2 - WEEK 1 - DAY 4 - WORKOUT 20 OF 64 - MAX EFFORT UPPER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Bench Press Variation

90s TBD 8 Max 2-0-X-0
Work Way up to 8 Rep Max

Bench Press Variation

90s 3 8 - 10 2-0-1-0
80% of Max Effort

Machine Flyes 90s 3 10 - 12 2-0-1-0

Incline Dumbbell Press 90s 3 10 - 12 2-0-1-0

SUPERSET

Cable Face Pulls - 4 10 - 12 2-0-1-0

Cable Side Laterals 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 16 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 2 - WEEK 2 - DAY 1 - WORKOUT 21 OF 64 - MAX EFFORT LOWER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Deadlift Variation
90s TBD 8 Max 2-0-X-0
Work Way up to 8 Rep Max

Deadlift Variation
90s 3 8 - 10 2-0-1-0
80% of Max Effort

Nordic Curl 90s 3 10 - 12 2-0-1-0

DB Lunges 90s 3 10 - 12 2-0-1-0

SUPERSET

Hack squats - 4 10 - 12 2-0-1-0

Leg Extensions 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 2 - WEEK 2 - DAY 2 - WORKOUT 22 OF 64 - SPEED DAY UPPER BODY

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Bench Press 10

- 3 2-0-S-0
(65% of 1RM) (EMOM)
SPEED SET

Barbell Vertical Press 10

- 3 2-0-S-0
(65% of 1RM) (EMOM)
SUPERSET

SkullCrushers - 6 10 - 15 2-0-1-0
Preacher Curls 90s 6 10 - 15 2-0-1-0
SUPERSET

Overhead DB Extension - 6 10 - 15 2-0-1-0

Spider Curls 90s 6 10 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 17 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 2 - WEEK 2 - DAY 3 - WORKOUT 23 OF 64 - SPEED DAY LOWER BODY + LATS

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Barbell Back Squat 10

- 3 2-0-S-0
(65% of 1RM) (EMOM)
SPEED SET

Competition Barbell Deadlift 10

- 3 2-0-S-0
(65% of 1RM) (EMOM)

Pullups 90s 3 12 - 15 2-0-1-0

Dumbbell Rows 90s 3 12 - 15 2-0-1-0

Machine Row 90s 3 12 - 15 2-0-1-0

Close Grip Pulldowns 90s 3 12 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 2 - WEEK 2 - DAY 4 - WORKOUT 24 OF 64 - MAX EFFORT UPPER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Vertical Press Variation

90s TBD 8 Max 2-0-X-0
Work Way up to 8 Rep Max

Vertical Press Variation

90s 3 8 - 10 2-0-1-0
80% of Max Effort

Dumbbell Side Lateral Raises 90s 3 10 - 12 2-0-1-0

Rear Delt Flye 90s 3 10 - 12 2-0-1-0

SUPERSET

Cable Crossover - 4 10 - 12 2-0-1-0

Cable Face Pulls 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 18 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 2 - WEEK 3 - DAY 1 - WORKOUT 25 OF 64 - MAX EFFORT LOWER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Squat Variation
90s TBD 6 Max 2-0-X-0
Work Way up to 6 Rep Max

Squat Variation
90s 3 6-8 2-0-1-0
80% of Max Effort

Leg Press 90s 3 10 - 12 2-0-1-0

Bulgarian Split Squats 90s 3 10 - 12 2-0-1-0

SUPERSET

Leg Curl - 4 10 - 12 2-0-1-0

Dumbbell Stiff Leg Deadlift 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 2 - WEEK 3 - DAY 2 - WORKOUT 26 OF 64 - SPEED DAY UPPER BODY

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Bench Press 10

- 3 2-0-S-0
(70% of 1RM) (EMOM)
SPEED SET

Barbell Vertical Press 10

- 3 2-0-S-0
(70% of 1RM) (EMOM)
SUPERSET

Tricep Cable Pressdowns - 6 10 - 15 2-0-1-0

Barbell Bicep Curls 90s 6 10 - 15 2-0-1-0
SUPERSET

Overhead Rope Extensions - 6 10 - 15 2-0-1-0

Hammer Dumbbell Curls 90s 6 10 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 19 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 2 - WEEK 3 - DAY 3 - WORKOUT 27 OF 64 - SPEED DAY LOWER BODY + LATS

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Barbell Back Squat 10

- 3 2-0-S-0
(70% of 1RM) (EMOM)
SPEED SET

Competition Barbell Deadlift 10

- 3 2-0-S-0
(70% of 1RM) (EMOM)

Lat Pulldowns 90s 3 12 - 15 2-0-1-0

Bent Over Barbell Rows 90s 3 12 - 15 2-0-1-0

Seal Row 90s 3 12 - 15 2-0-1-0

Close Grip Lat Pulldowns 90s 3 12 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 2 - WEEK 3 - DAY 4 - WORKOUT 28 OF 64 - MAX EFFORT UPPER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Bench Press Variation

90s TBD 6 Max 2-0-X-0
Work Way up to 6 Rep Max

Bench Press Variation

90s 3 6-8 2-0-1-0
80% of Max Effort

Machine Flyes 90s 3 10 - 12 2-0-1-0

Incline Dumbbell Press 90s 3 10 - 12 2-0-1-0

SUPERSET

Cable Face Pulls - 4 10 - 12 2-0-1-0

Cable Side Laterals 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 20 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 2 - WEEK 4 - DAY 1 - WORKOUT 29 OF 64 - MAX EFFORT LOWER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Deadlift Variation
90s TBD 6 Max 2-0-X-0
Work Way up to 6 Rep Max

Deadlift Variation
90s 3 6-8 2-0-1-0
80% of Max Effort

Nordic Curl 90s 3 10 - 12 2-0-1-0

DB Lunges 90s 3 10 - 12 2-0-1-0

SUPERSET

Hack squats - 4 10 - 12 2-0-1-0

Leg Extensions 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 2 - WEEK 4 - DAY 2 - WORKOUT 30 OF 64 - SPEED DAY UPPER BODY

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Bench Press 10

- 3 2-0-S-0
(75% of 1RM) (EMOM)
SPEED SET

Barbell Vertical Press 10

- 3 2-0-S-0
(75% of 1RM) (EMOM)
SUPERSET

SkullCrushers - 6 10 - 15 2-0-1-0
Preacher Curls 90s 6 10 - 15 2-0-1-0
SUPERSET

Overhead DB Extension - 6 10 - 15 2-0-1-0

Spider Curls 90s 6 10 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 21 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 2 - WEEK 4 - DAY 3 - WORKOUT 31 OF 64 - SPEED DAY LOWER BODY + LATS

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Barbell Back Squat 10

- 3 2-0-S-0
(75% of 1RM) (EMOM)
SPEED SET

Competition Barbell Deadlift 10

- 3 2-0-S-0
(75% of 1RM) (EMOM)

Pullups 90s 3 12 - 15 2-0-1-0

Dumbbell Rows 90s 3 12 - 15 2-0-1-0

Machine Row 90s 3 12 - 15 2-0-1-0

Close Grip Pulldowns 90s 3 12 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 2 - WEEK 4 - DAY 4 - WORKOUT 32 OF 64 - MAX EFFORT UPPER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Vertical Press Variation

90s TBD 6 Max 2-0-X-0
Work Way up to 6 Rep Max

Vertical Press Variation

90s 3 6-8 2-0-1-0
80% of Max Effort

Dumbbell Side Lateral Raises 90s 3 10 - 12 2-0-1-0

Rear Delt Flye 90s 3 10 - 12 2-0-1-0

SUPERSET

Cable Crossover - 4 10 - 12 2-0-1-0

Cable Face Pulls 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 22 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 3 - WEEK 1 - DAY 1 - WORKOUT 33 OF 64 - MAX EFFORT LOWER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Squat Variation
90s TBD 5 Max 2-0-X-0
Work Way up to 5 Rep Max

Squat Variation
90s 3 5-7 2-0-1-0
80% of Max Effort

Leg Press 90s 3 10 - 12 2-0-1-0

Bulgarian Split Squats 90s 3 10 - 12 2-0-1-0

SUPERSET

Leg Curl - 4 10 - 12 2-0-1-0

Dumbbell Stiff Leg Deadlift 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 3 - WEEK 1 - DAY 2 - WORKOUT 34 OF 64 - SPEED DAY UPPER BODY

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Bench Press 10

- 3 2-0-S-0
(60% of 1RM) (EMOM)
SPEED SET

Barbell Vertical Press 10

- 3 2-0-S-0
(60% of 1RM) (EMOM)
SUPERSET

Tricep Cable Pressdowns - 6 10 - 15 2-0-1-0

Barbell Bicep Curls 90s 6 10 - 15 2-0-1-0
SUPERSET

Overhead Rope Extensions - 6 10 - 15 2-0-1-0

Hammer Dumbbell Curls 90s 6 10 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 23 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 3 - WEEK 1 - DAY 3 - WORKOUT 35 OF 64 - SPEED DAY LOWER BODY + LATS

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Barbell Back Squat 10

- 3 2-0-S-0
(60% of 1RM) (EMOM)
SPEED SET

Competition Barbell Deadlift 10

- 3 2-0-S-0
(60% of 1RM) (EMOM)

Lat Pulldowns 90s 3 12 - 15 2-0-1-0

Bent Over Barbell Rows 90s 3 12 - 15 2-0-1-0

Seal Row 90s 3 12 - 15 2-0-1-0

Close Grip Lat Pulldowns 90s 3 12 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 3 - WEEK 1 - DAY 4 - WORKOUT 36 OF 64 - MAX EFFORT UPPER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Bench Press Variation

90s TBD 5 Max 2-0-X-0
Work Way up to 5 Rep Max

Bench Press Variation

90s 3 5-7 2-0-1-0
80% of Max Effort

Machine Flyes 90s 3 10 - 12 2-0-1-0

Incline Dumbbell Press 90s 3 10 - 12 2-0-1-0

SUPERSET

Cable Face Pulls - 4 10 - 12 2-0-1-0

Cable Side Laterals 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 24 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 3 - WEEK 2 - DAY 1 - WORKOUT 37 OF 64 - MAX EFFORT LOWER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Deadlift Variation
90s TBD 5 Max 2-0-X-0
Work Way up to 5 Rep Max

Deadlift Variation
90s 3 5-7 2-0-1-0
80% of Max Effort

Nordic Curl 90s 3 10 - 12 2-0-1-0

DB Lunges 90s 3 10 - 12 2-0-1-0

SUPERSET

Hack squats - 4 10 - 12 2-0-1-0

Leg Extensions 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 3 - WEEK 2 - DAY 2 - WORKOUT 38 OF 64 - SPEED DAY UPPER BODY

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Bench Press 10

- 3 2-0-S-0
(65% of 1RM) (EMOM)
SPEED SET

Barbell Vertical Press 10

- 3 2-0-S-0
(65% of 1RM) (EMOM)
SUPERSET

SkullCrushers - 6 10 - 15 2-0-1-0
Preacher Curls 90s 6 10 - 15 2-0-1-0
SUPERSET

Overhead DB Extension - 6 10 - 15 2-0-1-0

Spider Curls 90s 6 10 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 25 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 3 - WEEK 2 - DAY 3 - WORKOUT 39 OF 64 - SPEED DAY LOWER BODY + LATS

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Barbell Back Squat 10

- 3 2-0-S-0
(65% of 1RM) (EMOM)
SPEED SET

Competition Barbell Deadlift 10

- 3 2-0-S-0
(65% of 1RM) (EMOM)

Pullups 90s 3 12 - 15 2-0-1-0

Dumbbell Rows 90s 3 12 - 15 2-0-1-0

Machine Row 90s 3 12 - 15 2-0-1-0

Close Grip Pulldowns 90s 3 12 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 3 - WEEK 2 - DAY 4 - WORKOUT 40 OF 64 - MAX EFFORT UPPER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Vertical Press Variation

90s TBD 5 Max 2-0-X-0
Work Way up to 5 Rep Max

Vertical Press Variation

90s 3 5-7 2-0-1-0
80% of Max Effort

Dumbbell Side Lateral Raises 90s 3 10 - 12 2-0-1-0

Rear Delt Flye 90s 3 10 - 12 2-0-1-0

SUPERSET

Cable Crossover - 4 10 - 12 2-0-1-0

Cable Face Pulls 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 26 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 3 - WEEK 3 - DAY 1 - WORKOUT 41 OF 64 - MAX EFFORT LOWER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Squat Variation
90s TBD 3 Max 2-0-X-0
Work Way up to 3 Rep Max

Squat Variation
90s 3 3-5 2-0-1-0
80% of Max Effort

Leg Press 90s 3 10 - 12 2-0-1-0

Bulgarian Split Squats 90s 3 10 - 12 2-0-1-0

SUPERSET

Leg Curl - 4 10 - 12 2-0-1-0

Dumbbell Stiff Leg Deadlift 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 3 - WEEK 3 - DAY 2 - WORKOUT 42 OF 64 - SPEED DAY UPPER BODY

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Bench Press 10

- 3 2-0-S-0
(70% of 1RM) (EMOM)
SPEED SET

Barbell Vertical Press 10

- 3 2-0-S-0
(70% of 1RM) (EMOM)
SUPERSET

Tricep Cable Pressdowns - 6 10 - 15 2-0-1-0

Barbell Bicep Curls 90s 6 10 - 15 2-0-1-0
SUPERSET

Overhead Rope Extensions - 6 10 - 15 2-0-1-0

Hammer Dumbbell Curls 90s 6 10 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 27 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 3 - WEEK 3 - DAY 3 - WORKOUT 43 OF 64 - SPEED DAY LOWER BODY + LATS

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Barbell Back Squat 10

- 3 2-0-S-0
(70% of 1RM) (EMOM)
SPEED SET

Competition Barbell Deadlift 10

- 3 2-0-S-0
(70% of 1RM) (EMOM)

Lat Pulldowns 90s 3 12 - 15 2-0-1-0

Bent Over Barbell Rows 90s 3 12 - 15 2-0-1-0

Seal Row 90s 3 12 - 15 2-0-1-0

Close Grip Lat Pulldowns 90s 3 12 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 3 - WEEK 3 - DAY 4 - WORKOUT 44 OF 64 - MAX EFFORT UPPER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Bench Press Variation

90s TBD 3 Max 2-0-X-0
Work Way up to 3 Rep Max

Bench Press Variation

90s 3 3-5 2-0-1-0
80% of Max Effort

Machine Flyes 90s 3 10 - 12 2-0-1-0

Incline Dumbbell Press 90s 3 10 - 12 2-0-1-0

SUPERSET

Cable Face Pulls - 4 10 - 12 2-0-1-0

Cable Side Laterals 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 28 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 3 - WEEK 4 - DAY 1 - WORKOUT 45 OF 64 - MAX EFFORT LOWER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Deadlift Variation
90s TBD 3 Max 2-0-X-0
Work Way up to 3 Rep Max

Deadlift Variation
90s 3 3-5 2-0-1-0
80% of Max Effort

Nordic Curl 90s 3 10 - 12 2-0-1-0

DB Lunges 90s 3 10 - 12 2-0-1-0

SUPERSET

Hack squats - 4 10 - 12 2-0-1-0

Leg Extensions 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 3 - WEEK 4 - DAY 2 - WORKOUT 46 OF 64 - SPEED DAY UPPER BODY

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Bench Press 10

- 3 2-0-S-0
(75% of 1RM) (EMOM)
SPEED SET

Barbell Vertical Press 10

- 3 2-0-S-0
(75% of 1RM) (EMOM)
SUPERSET

SkullCrushers - 6 10 - 15 2-0-1-0
Preacher Curls 90s 6 10 - 15 2-0-1-0
SUPERSET

Overhead DB Extension - 6 10 - 15 2-0-1-0

Spider Curls 90s 6 10 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 29 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 3 - WEEK 4 - DAY 3 - WORKOUT 47 OF 64 - SPEED DAY LOWER BODY + LATS

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Barbell Back Squat 10

- 3 2-0-S-0
(75% of 1RM) (EMOM)
SPEED SET

Competition Barbell Deadlift 10

- 3 2-0-S-0
(75% of 1RM) (EMOM)

Pullups 90s 3 12 - 15 2-0-1-0

Dumbbell Rows 90s 3 12 - 15 2-0-1-0

Machine Row 90s 3 12 - 15 2-0-1-0

Close Grip Pulldowns 90s 3 12 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 3 - WEEK 4 - DAY 4 - WORKOUT 48 OF 64 - MAX EFFORT UPPER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Vertical Press Variation

90s TBD 3 Max 2-0-X-0
Work Way up to 3 Rep Max

Vertical Press Variation

90s 3 3-5 2-0-1-0
80% of Max Effort

Dumbbell Side Lateral Raises 90s 3 10 - 12 2-0-1-0

Rear Delt Flye 90s 3 10 - 12 2-0-1-0

SUPERSET

Cable Crossover - 4 10 - 12 2-0-1-0

Cable Face Pulls 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 30 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 4 - WEEK 1 - DAY 1 - WORKOUT 49 OF 64 - MAX EFFORT LOWER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Competition Barbell Back Squat

90s TBD 2 Max 2-0-X-0
Work Way up to 2 Rep Max

Competition Barbell Back Squat

90s 3 2-3 2-0-1-0
80% of Max Effort

Leg Press 90s 3 10 - 12 2-0-1-0

Bulgarian Split Squats 90s 3 10 - 12 2-0-1-0

SUPERSET

Leg Curl - 4 10 - 12 2-0-1-0

Dumbbell Stiff Leg Deadlift 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 4 - WEEK 1 - DAY 2 - WORKOUT 50 OF 64 - SPEED DAY UPPER BODY

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Bench Press 10

- 3 2-0-S-0
(60% of 1RM) (EMOM)
SPEED SET

Barbell Vertical Press 10

- 3 2-0-S-0
(60% of 1RM) (EMOM)
SUPERSET

Tricep Cable Pressdowns - 6 10 - 15 2-0-1-0

Barbell Bicep Curls 90s 6 10 - 15 2-0-1-0
SUPERSET

Overhead Rope Extensions - 6 10 - 15 2-0-1-0

Hammer Dumbbell Curls 90s 6 10 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 31 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 4 - WEEK 1 - DAY 3 - WORKOUT 51 OF 64 - SPEED DAY LOWER BODY + LATS

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Barbell Back Squat 10

- 3 2-0-S-0
(60% of 1RM) (EMOM)
SPEED SET

Competition Barbell Deadlift 10

- 3 2-0-S-0
(60% of 1RM) (EMOM)

Lat Pulldowns 90s 3 12 - 15 2-0-1-0

Bent Over Barbell Rows 90s 3 12 - 15 2-0-1-0

Seal Row 90s 3 12 - 15 2-0-1-0

Close Grip Lat Pulldowns 90s 3 12 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 4 - WEEK 1 - DAY 4 - WORKOUT 52 OF 64 - MAX EFFORT UPPER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Competition Barbell Bench Press

90s TBD 2 Max 2-0-X-0
Work Way up to 2 Rep Max

Competition Barbell Bench Press

90s 3 2-3 2-0-1-0
80% of Max Effort

Machine Flyes 90s 3 10 - 12 2-0-1-0

Incline Dumbbell Press 90s 3 10 - 12 2-0-1-0

SUPERSET

Cable Face Pulls - 4 10 - 12 2-0-1-0

Cable Side Laterals 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 32 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 4 - WEEK 2 - DAY 1 - WORKOUT 53 OF 64 - MAX EFFORT LOWER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Competition Barbell Deadlift

90s TBD 2 Max 2-0-X-0
Work Way up to 2 Rep Max

Competition Barbell Deadlift

90s 3 2-3 2-0-1-0
80% of Max Effort

Nordic Curl 90s 3 10 - 12 2-0-1-0

DB Lunges 90s 3 10 - 12 2-0-1-0

SUPERSET

Hack squats - 4 10 - 12 2-0-1-0

Leg Extensions 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 4 - WEEK 2 - DAY 2 - WORKOUT 54 OF 64 - SPEED DAY UPPER BODY

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Bench Press 10

- 3 2-0-S-0
(65% of 1RM) (EMOM)
SPEED SET

Barbell Vertical Press 10

- 3 2-0-S-0
(65% of 1RM) (EMOM)
SUPERSET

SkullCrushers - 6 10 - 15 2-0-1-0
Preacher Curls 90s 6 10 - 15 2-0-1-0
SUPERSET

Overhead DB Extension - 6 10 - 15 2-0-1-0

Spider Curls 90s 6 10 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 33 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 4 - WEEK 2 - DAY 3 - WORKOUT 55 OF 64 - SPEED DAY LOWER BODY + LATS

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Barbell Back Squat 10

- 3 2-0-S-0
(65% of 1RM) (EMOM)
SPEED SET

Competition Barbell Deadlift 10

- 3 2-0-S-0
(65% of 1RM) (EMOM)

Pullups 90s 3 12 - 15 2-0-1-0

Dumbbell Rows 90s 3 12 - 15 2-0-1-0

Machine Row 90s 3 12 - 15 2-0-1-0

Close Grip Pulldowns 90s 3 12 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 4 - WEEK 2 - DAY 4 - WORKOUT 56 OF 64 - MAX EFFORT UPPER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Barbell Vertical Press

90s TBD 2 Max 2-0-X-0
Work Way up to 2 Rep Max

Barbell Vertical Press

90s 3 2-3 2-0-1-0
80% of Max Effort

Dumbbell Side Lateral Raises 90s 3 10 - 12 2-0-1-0

Rear Delt Flye 90s 3 10 - 12 2-0-1-0

SUPERSET

Cable Crossover - 4 10 - 12 2-0-1-0

Cable Face Pulls 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 34 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 4 - WEEK 3 - DAY 1 - WORKOUT 57 OF 64 - MAX EFFORT LOWER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Competition Barbell Back Squat

90s TBD 1 Max 2-0-X-0
Work Way up to 1 Rep Max

Competition Barbell Back Squat

90s 3 1-2 2-0-1-0
80% of Max Effort

Leg Press 90s 3 10 - 12 2-0-1-0

Bulgarian Split Squats 90s 3 10 - 12 2-0-1-0

SUPERSET

Leg Curl - 4 10 - 12 2-0-1-0

Dumbbell Stiff Leg Deadlift 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 4 - WEEK 3 - DAY 2 - WORKOUT 58 OF 64 - SPEED DAY UPPER BODY

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Bench Press 10

- 3 2-0-S-0
(70% of 1RM) (EMOM)
SPEED SET

Barbell Vertical Press 10

- 3 2-0-S-0
(70% of 1RM) (EMOM)
SUPERSET

Tricep Cable Pressdowns - 6 10 - 15 2-0-1-0

Barbell Bicep Curls 90s 6 10 - 15 2-0-1-0
SUPERSET

Overhead Rope Extensions - 6 10 - 15 2-0-1-0

Hammer Dumbbell Curls 90s 6 10 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 35 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 4 - WEEK 3 - DAY 3 - WORKOUT 59 OF 64 - SPEED DAY LOWER BODY + LATS

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Barbell Back Squat 10

- 3 2-0-S-0
(70% of 1RM) (EMOM)
SPEED SET

Competition Barbell Deadlift 10

- 3 2-0-S-0
(70% of 1RM) (EMOM)

Lat Pulldowns 90s 3 12 - 15 2-0-1-0

Bent Over Barbell Rows 90s 3 12 - 15 2-0-1-0

Seal Row 90s 3 12 - 15 2-0-1-0

Close Grip Lat Pulldowns 90s 3 12 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 4 - WEEK 3 - DAY 4 - WORKOUT 60 OF 64 - MAX EFFORT UPPER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Competition Barbell Bench Press

90s TBD 1 Max 2-0-X-0
Work Way up to 1 Rep Max

Competition Barbell Bench Press

90s 3 1-2 2-0-1-0
80% of Max Effort

Machine Flyes 90s 3 10 - 12 2-0-1-0

Incline Dumbbell Press 90s 3 10 - 12 2-0-1-0

SUPERSET

Cable Face Pulls - 4 10 - 12 2-0-1-0

Cable Side Laterals 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 36 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 4 - WEEK 4 - DAY 1 - WORKOUT 61 OF 64 - MAX EFFORT LOWER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Competition Barbell Deadlift

90s TBD 1 Max 2-0-X-0
Work Way up to 1 Rep Max

Competition Barbell Deadlift

90s 3 1-2 2-0-1-0
80% of Max Effort

Nordic Curl 90s 3 10 - 12 2-0-1-0

DB Lunges 90s 3 10 - 12 2-0-1-0

SUPERSET

Hack squats - 4 10 - 12 2-0-1-0

Leg Extensions 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 4 - WEEK 4 - DAY 2 - WORKOUT 62 OF 64 - SPEED DAY UPPER BODY

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Bench Press 10

- 3 2-0-S-0
(75% of 1RM) (EMOM)
SPEED SET

Barbell Vertical Press 10

- 3 2-0-S-0
(75% of 1RM) (EMOM)
SUPERSET

SkullCrushers - 6 10 - 15 2-0-1-0
Preacher Curls 90s 6 10 - 15 2-0-1-0
SUPERSET

Overhead DB Extension - 6 10 - 15 2-0-1-0

Spider Curls 90s 6 10 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 37 / 43
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

PHASE 4 - WEEK 4 - DAY 3 - WORKOUT 63 OF 64 - SPEED DAY LOWER BODY + LATS

EXERCISE REST SETS REPS TEMPO

SPEED SET

Competition Barbell Back Squat 10

- 3 2-0-S-0
(75% of 1RM) (EMOM)
SPEED SET

Competition Barbell Deadlift 10

- 3 2-0-S-0
(75% of 1RM) (EMOM)

Pullups 90s 3 12 - 15 2-0-1-0

Dumbbell Rows 90s 3 12 - 15 2-0-1-0

Machine Row 90s 3 12 - 15 2-0-1-0

Close Grip Pulldowns 90s 3 12 - 15 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PHASE 4 - WEEK 4 - DAY 4 - WORKOUT 64 OF 64 - MAX EFFORT UPPER BODY

EXERCISE REST SETS REPS TEMPO

MAX EFFORT

Barbell Vertical Press

90s TBD 1 Max 2-0-X-0
Work Way up to 1 Rep Max

Barbell Vertical Press

90s 3 1-2 2-0-1-0
80% of Max Effort

Dumbbell Side Lateral Raises 90s 3 10 - 12 2-0-1-0

Rear Delt Flye 90s 3 10 - 12 2-0-1-0

SUPERSET

Cable Crossover - 4 10 - 12 2-0-1-0

Cable Face Pulls 90s 4 10 - 12 2-0-1-0

+20 Minutes Conditioning Work At End

(Sled Drags, Farmers Carries, or sprints and burpees - Whatever suits your goals)

PAGE 38 / 43
 CRE ATINE FORMUL A

C R E A-T EC H
™

Tap Here to Learn More

FROM THE DIRECTOR OF RESEARCH AND DEVELOPMENT

“Creatine is a must for anybody who wants to build muscle or improve anaerobic performance. It’s the clear-cut
winner in legal performance enhancements. Crea-Tech™ is simply the most cutting edge version of creatine with
the highest bio-availability, least degradation, and best effects shown to date!”
 PRE-WORKOUT FORMUL A

P.P.K.
™

5 ORIGINAL FL AVORS
Fruit Punch
Grape
Orange Drink
Rock Candy
Pineapple Mango Tap Here to Learn More

FROM THE DIRECTOR OF RESEARCH AND DEVELOPMENT

“The average adult man likely doesn’t reap all the benefits of his workout due to lack of “intensity” in the gym. I
personally recommend, and use myself, P.P.K.™ to help improve exercise performance - resulting in increases in
muscle mass, strength, and power.“
 N ATUR AL TESTOSTERONE SUPPORT

S TAT U S
®

Tap Here to Learn More

FROM THE DIRECTOR OF RESEARCH AND DEVELOPMENT

“In males, testosterone is crucially important for muscle building, fat loss, and performance. I firmly believe
Status® helps to naturally optimize testosterone levels, restore vitality, and enrich men to live a lifestyle truly
worthy of today’s modern man.”
BLUE STAR NUTR ACEUTICALS ® - LOAD AND EXPLODE EDITION n° 1.0 — FEBRUARY 2023

No right to redistribute materials

You agree that you will not re-distribute, copy, amend, or commercially exploit
any materials found in this document without express written permission of
Blue Star Nutraceuticals®.

Indemnity

You agree to indemnify and hold Blue Star Nutraceuticals®, its parent,
subsidiaries, affiliates, directors, officers and employees, harmless from any
claim, demand, or damage, including reasonable attorney fees, asserted by
any third party or arising out of your use of this document, product, and/or
website.

Disclaimer

These statements in this document have not been evaluated by the Food
and Drug Administration, or Health Canada. The information presented in
this document is by no way intended as medical advice or as a substitute for
medical counselling. Consult your physician before following any information
presented in this document. The products recommended and information
presented are not intended to treat, diagnose, cure, or prevent any disease.

Copyright

This document and Blue Star Nutraceuticals® are protected by copyright

law and international treaty provisions and may not be copied or imitated in
whole or in part. No logo, trademark, graphic or image from this document or
Blue Star Nutraceuticals® may be copied or retransmitted without the express
written permission of Blue Star Nutraceuticals®.

PAGE 42 / 43
 3-5 Edinburgh Road South
Guelph, Ontario, N1H 5N8

info@bluestarnutraceuticals.com
www.bluestarnutraceuticals.com