Week 1

Day 1
Bench Press
3x5

Day 2
Squat
3x5

Day 3
Seated Press
3x5

Day 4
Deadlift
3x5

Incline Press
5x6

Deficit Deadlift
5x6

Close Grip
Press
5x6

Front Squat
5x6

Shoulder
Superset
3x10

Pull Ups
5x3
Curls
5xAMRAP

Incline DB
Press
5xAMRAP

Cable Row
5xAMRAP
Face Pulls
5xAMRAP

Chest Press
5xAMRAP
Week 2

Bench Press
3x3
1xAMRAP

Squat
3x3
1xAMRAP

Seated Press
3x3
1xAMRAP

Deadlift
3x3
1xAMRAP

Incline Press
5x5

Deficit Deadlift
5x5

Close Grip
Press
5x5

Front Squat
5x5

Shoulder
Superset
3x10

Pull Ups
5x3
Curls
5xAMRAP

Incline DB
Press
5xAMRAP

Cable Row
5xAMRAP
Face Pulls
5xAMRAP

Chest Press
5xAMRAP
Week 3

Bench Press
3x4

Squat
3x4

Seated Press
3x4

Deadlift
3x4

Incline Press
4x4
1x4+

Deficit Deadlift
4x4
1x4+

Close Grip
Press
4x4
1x4+

Front Squat
4x4
1x4+

Shoulder
Superset
3x10

Pull Ups
5x3
Curls
5xAMRAP

Incline DB
Press
5xAMRAP

Cable Row
5xAMRAP
Face Pulls
5xAMRAP

Chest Press
5xAMRAP
Week 4

Bench Press
5x2

Squat
5x2

Seated Press
5x2

Deadlift
5x2

Incline Press
4x6

Deficit Deadlift
4x6

Shoulder
Superset
3x10

Pull Ups
5x3
Curls
4xAMRAP

Close Grip
Press
4x6
Incline DB
Press
4xAMRAP

Front Squat
4x6
Cable Row
4xAMRAP
Face Pulls
4xAMRAP

Chest Press
4xAMRAP
Week 5

Bench Press
2x4
1x4+

Squat
2x4
1x4+

Seated Press
2x4
1x4+

Deadlift
2x4
1x4+

Incline Press
4x5

Deficit Deadlift
4x5

Close Grip
Press
4x5

Front Squat
4x5

Shoulder
Superset
3x10

Pull Ups
5x3
Curls
4xAMRAP

Incline DB
Press
4xAMRAP
Chest Press
4xAMRAP

Week 6

Cable Row
4xAMRAP

Face Pulls
4xAMRAP

Bench Press
4x2

Squat
4x2

Seated Press
4x2

Deadlift
4x2

Incline Press
3x4
1x4+

Deficit Deadlift
3x4
1x4+

Close Grip
Press
3x4
1x4+

Front Squat
3x4
1x4+

Shoulder
Superset
3x10

Pull Ups
5x3
Curls
4xAMRAP

Incline DB
Press
4xAMRAP

Cable Row
4xAMRAP

Face Pulls
4xAMRAP
Chest Press
4xAMRAP

Week 7

Bench Press
3x3

Squat
3x3

Seated Press
3x3

Deadlift
3x3

Incline Press

Deficit Deadlift

Close Grip

Front Squat

3x6

3x6

Shoulder
Superset
3x10

Pull Ups
5x3
Curls
3xAMRAP

Week 8

Bench Press
8x1
1xAMRAP

Squat
8x1
1xAMRAP

Incline Press
3x5

Deficit Deadlift
3x5

Shoulder
Superset
3x10

Pull Ups
5x3
Curls
3xAMRAP

Week 9

Bench Press
2x2
1x2+

Squat
2x2
1x2+

Incline Press
2x4
1x4+

Deficit Deadlift
2x4
1x4+

Shoulder
Superset
3x10

Pull Ups
5x3
Curls
3xAMRAP

Week 10

Bench Press
1xAMRAP

Squat
xAMRAP

Incline Press
4x3
1x3+

Deficit Deadlift
4x3
1x3+

Shoulder
Superset

Pull Ups
5x3

Press
3x6
Incline DB
Press
3xAMRAP
Chest Press
3xAMRAP
Seated Press
8x1
1xAMRAP
Close Grip
Press
3x5
Incline DB
Press
3xAMRAP
Chest Press
3xAMRAP
Seated Press
2x2
1x2+
Close Grip
Press
2x4
1x4+
Incline DB
Press
3xAMRAP
Chest Press
3xAMRAP
Seated Press
1xAMRAP
Close Grip
Press
4x3
1x3+
Incline DB

3x6
Cable Row
3xAMRAP
Face Pulls
3xAMRAP

Deadlift
8x1
1xAMRAP
Front Squat
3x5
Cable Row
3xAMRAP
Face Pulls
3xAMRAP

Deadlift
2x2
1x2+
Front Squat
2x4
1x4+
Cable Row
3xAMRAP
Face Pulls
3xAMRAP

Deadlift
1xAMRAP
Front Squat
4x3
1x3+
Cable Row
2xAMRAP

3x10
Curls
2xAMRAP

Press
2xAMRAP
Face Pulls
2xAMRAP
Chest Press
2xAMRAP

Week 11

Bench Press
3x2
1x2+

Squat
3x2
1x2+

Seated Press
3x2
1x2+

Deadlift
3x2
1x2+

Week 12

Set a new 1RM

Set a new 1RM

Set a new 1RM

Set a new
1RM