BENCH pattern(chest,triceps)

Exercise
A. Bench
press pause
bottom
B. Dips
C. incline db
press, 2020
D. JM press
E. DB triceps
extension with
roll
F.Triceps pulley
+
volume

Week1
5x5

Week2
6x4

Week3
7x3

Week4
5x2

5x5
4x6

6x4
3x8

7x3
2x12

5x2
2x10

4x6

3x8

2x12

2x10

4x6

3x8

2x12

2x10

1x12RM

1x10RM

1x10RM

1x20RM

146reps

130reps

122reps

100reps

SQUAT pattern(quads,hams)
Exercise
A. Back
squat,
B. Front
squat pause
bottom
C. Split squat
D. Leg curl,
neutral
E. Leg
extension
D. Walking DB
Lunge +
volume

Week1
5x5

Week2
6x4

Week3
7x3

Week4
5x2

3x8

3x8

2x10

2x10

4x6
4x6

3x8
3x8

2x12
2x12

2x10
2x10

4x6

3x8

2x12

1x10

40
steps(20+20)
161reps

30steps(15+1
5)
150reps

20steps(10+1
0)
133reps

10steps
120reps

LAT pattern(lat,biceps)
Exercise
A. Heavy
rack pulls,
with pause
B. Barbell
row
C. Pull-ups,
wide,p
D. Lat

Week1
5x5

Week2
6x4

Week3
7x3

Week4
5x2

3x6

3x8

2x8

2x10

4x6

3x8

2x12

1x10

4x6

3x8

2x12

1x10

pulldown,
narrow row
grip,p
E. DB rows
45,pause top
F. DB scot curl,
wide elbow
G. One-arm db
curl
D. EZ bar scot
curl pronated
volume

3x6

3x8

2x12

1x10

3x8

3x8

2x10

3x10

3x8

3x8

2x10

3x10

3x8

3x8

2x10

3x10

185reps

168reps

169reps

140reps

OVERHEAD pattern(shoulders,arms)
Exercise
A. Push
press, with
pause
B. High clean
pulls
C. DB lateral
raises
D. DB rear
flys, seated
torso flexed
E . standing
DB shoulder
press
F. Explosive
push ups
volume

Week1
5x5

Week2
6x4

Week3
7x3

Week4
5x2

5x5

6x4

7x3

5x2

4x6

3x8

2x12

2x10

4x6

3x8

2x12

2x10

4x6

3x8

2x12

2x10

1xamrap

1xamrap

1xamrap

1xamrap

DEADLIFT pattern(posterior chain)

Exercise
A. Sumo
deadlift
B.
Convetional
dl deficit
C. Back
extension
D. Romanian
deadlift with
angle

Week1
5x5

Week2
6x4

Week3
7x3

Week4
5x2

5x5

5x5

7x3

2x5

4x6

3x8

2x12

2x10

4x6

3x8

2x12

2x10

E. good
morning

4x6

3x8

2x12

2x10