Squat Bench Deadlift Alex Carnall Day 1: LB Intensity

485 290 500

BW

193

Accumulation Load or % Week 1 Set x Rep RI Load or % Week 2 Set x Rep RI Load or % Week 3 Set x Rep RI Load or % Week 4 Set x Rep RI

339.5

Safety Bar Squat

4x6

2-3m

4x5

2-3m

5x5

2-3m

125.45

Weighted Glute Ham

4 x 12

60-90s

4 x 10

60-90s

4x8

60-90s

291

A1. Good Morning

3x8

30-45s

3x8

30-45s

3x8

30-45s

A2. Band Rows

Band

3 x 20s

2m

Band

3 x 20s

2m

Band

3 x 20s

2m

Alex Carnall Day 2: UB Assistance

L = (20+ Reps) ML = (13-19 Reps) M = (8-13 Reps) MH = (6-7 Reps) H = (4-5 Reps) H+ = (1-3 Reps) Accumulation Week 1 Week 2 Week 3 Load or % Set x Rep RI Load or % Set x Rep RI Load or % Set x Rep

RI

Load or %

Week 4 Set x Rep

RI

217.5

Close Grip Bench

4 x 10

2-3m

4 x 10

2-3m

5x8

2-3m

Chins

3x8

60-90s

4x6

60-90s

5x4

60-90s

A1. S/A DB Tri Ext

3 x 8/Side

20-30s

3 x 8/Side

20-30s

3 x 8/Side

20-30s

A2. Band Tri. Ext

Band

3 x 20

60-90s

Band

3 x 20

60-90s

Band

3 x 20

60-90s

Band Face Pulls

Band

3 x 20

45-60s

Band

3 x 20

45-60s

Band

3 x 20

45-60s

Alex Carnall Day 3: LB Assistance

L = (20+ Reps) ML = (13-19 Reps) M = (8-13 Reps) MH = (6-7 Reps) H = (4-5 Reps) H+ = (1-3 Reps) Accumulation Week 1 Week 2 Week 3 Load or % Set x Rep RI Load or % Set x Rep RI Load or % Set x Rep 4x5 2m 3x6 2m 3x5

RI 2m

Load or %

Week 4 Set x Rep

RI

625

Rack Pulls

Band PullThru

Band

4 x 12

45-60s

Band

4 x 10

45-60s

Band

4x8

45-60s

218.25

BB Lunge

4 x 8/Side

60-90s

4 x 8/Side

60-90s

4 x 6/Side

60-90s

Alex Carnall Day 4: UB Intensity

L = (20+ Reps) ML = (13-19 Reps) M = (8-13 Reps) MH = (6-7 Reps) H = (4-5 Reps) H+ = (1-3 Reps) Accumulation Week 1 Week 2 Week 3 Load or % Set x Rep RI Load or % Set x Rep RI Load or % Set x Rep

RI

Load or %

Week 4 Set x Rep

RI

217.5

BB Overhead Press

4x8

2-3m

4x6

2-3m

5x4

2-3m

Wide PullUps

3 x 10

60-90s

3x8

60-90s

3x6

60-90s

A1. Elbows Out Tri. Extension

4 x 20

20-30s

4 x 15

20-30s

4 x 10

20-30s

A2. BB Towel Row

4 x 15

45-60s

4 x 12

45-60s

4 x 12

45-60s

L = (20+ Reps) ML = (13-19 Reps) M = (8-13 Reps) MH = (6-7 Reps) H = (4-5 Reps) H+ = (1-3 Reps)

Squat Bench Deadlift Alex Carnall Day 1 291 Safety Bar Squat

485 290 500 Week 1 Set x Rep Week 2 RI Load or %

A Load

L = (20+ Reps) ML = (13-19 Reps) M = (8-13 Reps) MH = (6-7 Reps) H

Accumulation Week 2 Set x Rep RI Load or % Week 3 Set x Rep RI Load or % Week 4 Set x Rep RI

M = (8-13 Reps) MH = (6-7 Reps) H = (4-5 Reps) H+ = (1-3 Reps)