Warm-up: By The Book

Foam Roll

30-50 rolls for IT band, hamstring and quadricep; lower and upper back; and piriformis.

Stretching

3-5 sets of 10 second stretches for hamstrings and lower back, hip flexors and quads, and shoulders and chest.

Jumping Rope

100 double leg, 50 left leg, 50 right leg, 100 alternating left and right, 50 high knees, 100 double leg.
Week 1

press deadlift bench press squat

5 × 30 [5] 5 × 65 [10,5,5,2.5] 5 × 45 [10,2.5] 5 × 55 [10,5,2.5]

5 × 35 [5,2.5] 5 × 85 [25,5,2.5] 5 × 55 [10,5,2.5] 5 × 65 [10,5,5,2.5]

3 × 40 [10] 3 × 100 [35,5] 3 × 65 [10,5,5,2.5] 3 × 80 [25,5]

5 × 45 [10,2.5] 5 × 110 [45] 5 × 70 [25] 5 × 85 [25,5,2.5]

5 × 50 [10,5] 5 × 125 [45,5,2.5] 5 × 80 [25,5] 5 × 95 [35,2.5]

5+ × 60 [10,5,5] 5+ × 140 [45,10,5] 5+ × 90 [35] 5+ × 110 [45]

dumbbell press bent-over row weighted dip leg press

12 ×  12 ×  10 ×  15 × 

12 ×  12 ×  10 ×  15 × 

12 ×  12 ×  10 ×  15 × 

12 ×  12 ×  10 ×  15 × 

side/rear lateral chinup (or lat pulldown) dumbbell fly 15 × 

12 ×  10 ×  12 ×  leg curl

12 ×  10 ×  12 ×  15 × 

12 ×  10 ×  12 ×  15 × 

12 ×  10 ×  12 ×  15 × 

barbell curl good morning tricep pushdowns 15 × 

12 ×  10 ×  20 ×  15 × 

12 ×  10 ×  20 ×  leg extension

12 ×  10 ×  20 ×  12 × 

12 ×  10 ×  20 ×  12 × 

preacher curl hanging leg raise 20 ×  12 × 

10 ×  12 ×  pushup 12 × 

10 ×  12 ×  failure × bodyweight ab wheel

10 ×  12 ×  failure × bodyweight 12 × 

10 ×  12 ×  failure × bodyweight 12 × 

failure × bodyweight 12 × 

12 × 
Week 2

press deadlift bench press squat

5 × 30 [5] 5 × 65 [10,5,5,2.5] 5 × 45 [10,2.5] 5 × 55 [10,5,2.5]

5 × 35 [5,2.5] 5 × 85 [25,5,2.5] 5 × 55 [10,5,2.5] 5 × 65 [10,5,5,2.5]

3 × 40 [10] 3 × 100 [35,5] 3 × 65 [10,5,5,2.5] 3 × 80 [25,5]

3 × 50 [10,5] 3 × 115 [45,2.5] 3 × 75 [25,2.5] 3 × 90 [35]

3 × 55 [10,5,2.5] 3 × 130 [45,10] 3 × 85 [25,5,2.5] 3 × 105 [35,5,2.5]

3+ × 60 [10,5,5] 3+ × 150 [45,10,5,5] 3+ × 95 [35,2.5] 3+ × 115 [45,2.5]

dumbbell press bent-over row weighted dip leg press

12 ×  12 ×  10 ×  15 × 

12 ×  12 ×  10 ×  15 × 

12 ×  12 ×  10 ×  15 × 

12 ×  12 ×  10 ×  15 × 

side/rear lateral chinup (or lat pulldown) dumbbell fly 15 × 

12 ×  10 ×  12 ×  leg curl

12 ×  10 ×  12 ×  15 × 

12 ×  10 ×  12 ×  15 × 

12 ×  10 ×  12 ×  15 × 

barbell curl good morning tricep pushdowns 15 × 

12 ×  10 ×  20 ×  15 × 

12 ×  10 ×  20 ×  leg extension

12 ×  10 ×  20 ×  12 × 

12 ×  10 ×  20 ×  12 × 

preacher curl hanging leg raise 20 ×  12 × 

10 ×  12 ×  pushup 12 × 

10 ×  12 ×  failure × bodyweight ab wheel

10 ×  12 ×  failure × bodyweight 12 × 

10 ×  12 ×  failure × bodyweight 12 × 

failure × bodyweight 12 × 

12 × 
Week 3

press deadlift bench press squat

5 × 30 [5] 5 × 65 [10,5,5,2.5] 5 × 45 [10,2.5] 5 × 55 [10,5,2.5]

5 × 35 [5,2.5] 5 × 85 [25,5,2.5] 5 × 55 [10,5,2.5] 5 × 65 [10,5,5,2.5]

3 × 40 [10] 3 × 100 [35,5] 3 × 65 [10,5,5,2.5] 3 × 80 [25,5]

5 × 50 [10,5] 5 × 125 [45,5,2.5] 5 × 80 [25,5] 5 × 95 [35,2.5]

3 × 60 [10,5,5] 3 × 140 [45,10,5] 3 × 90 [35] 3 × 110 [45]

1+ × 65 [10,5,5,2.5] 1+ × 155 [45,10,5,5,2.5] 1+ × 100 [35,5] 1+ × 120 [45,5]

dumbbell press bent-over row weighted dip leg press

12 ×  12 ×  10 ×  15 × 

12 ×  12 ×  10 ×  15 × 

12 ×  12 ×  10 ×  15 × 

12 ×  12 ×  10 ×  15 × 

side/rear lateral chinup (or lat pulldown) dumbbell fly 15 × 

12 ×  10 ×  12 ×  leg curl

12 ×  10 ×  12 ×  15 × 

12 ×  10 ×  12 ×  15 × 

12 ×  10 ×  12 ×  15 × 

barbell curl good morning tricep pushdowns 15 × 

12 ×  10 ×  20 ×  15 × 

12 ×  10 ×  20 ×  leg extension

12 ×  10 ×  20 ×  12 × 

12 ×  10 ×  20 ×  12 × 

preacher curl hanging leg raise 20 ×  12 × 

10 ×  12 ×  pushup 12 × 

10 ×  12 ×  failure × bodyweight ab wheel

10 ×  12 ×  failure × bodyweight 12 × 

10 ×  12 ×  failure × bodyweight 12 × 

failure × bodyweight 12 × 

12 × 
Week 4

press deadlift bench press squat

5 × 30 [5] 5 × 65 [10,5,5,2.5] 5 × 45 [10,2.5] 5 × 55 [10,5,2.5]

5 × 35 [5,2.5] 5 × 85 [25,5,2.5] 5 × 55 [10,5,2.5] 5 × 65 [10,5,5,2.5]

5 × 40 [10] 5 × 100 [35,5] 5 × 65 [10,5,5,2.5] 5 × 80 [25,5]

dumbbell press bent-over row weighted dip leg press

12 ×  12 ×  10 ×  15 × 

12 ×  12 ×  10 ×  15 × 

12 ×  12 ×  10 ×  15 × 

12 ×  12 ×  10 ×  15 × 

side/rear lateral chinup (or lat pulldown) dumbbell fly 15 × 

12 ×  10 ×  12 ×  leg curl

12 ×  10 ×  12 ×  15 × 

12 ×  10 ×  12 ×  15 × 

12 ×  10 ×  12 ×  15 × 

barbell curl good morning tricep pushdowns 15 × 

12 ×  10 ×  20 ×  15 × 

12 ×  10 ×  20 ×  leg extension

12 ×  10 ×  20 ×  12 × 

12 ×  10 ×  20 ×  12 × 

preacher curl hanging leg raise 20 ×  12 × 

10 ×  12 ×  pushup 12 × 

10 ×  12 ×  failure × bodyweight ab wheel

10 ×  12 ×  failure × bodyweight 12 × 

10 ×  12 ×  failure × bodyweight 12 × 

failure × bodyweight 12 × 

12 × 

Copyright © 2017 Peter Michaux. All rights reserved.