Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15

Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1
Paused Low Bar Squat 3x3@
High Bar Squat 4x6@6 High Bar Squat 4x6@6 High Bar Squat 4x6@7 High Bar Squat 3x5@6 High Bar Squat 3x7@6 High Bar Squat 4x7@6 High Bar Squat 4x7@6 Paused Low Bar Squat 3x5@6 Paused Low Bar Squat 3x5@6-7 Paused Low Bar Squat 3x4@6-7 Paused Low Bar Squat 4x4@7 Paused Low Bar Squat 4x4@7-8 Low Bar Squat 2x5@6 Low Bar Squat 3x5@6
(work up to @8)
Leg Press 3x15@6 Leg Press 3x15@6 Leg Press 3x15@6 Leg Press skip Leg Press 2x12@<6 Leg Press 2x12@<6 Leg Press 2x12@<6 Leg Press 2x12@<6 Leg Press 2x15@<6 Leg Press 2x15@<6 Leg Press 3x12@<6 Leg Press 3x12@<6 Leg Press 2x10@<6 Leg Press 2x10@<6 Leg Press 2x12@<6
DB Row 3x10@6-7 DB Row 3x10@6-7 DB Row 3x10@6-7 DB Row 2x10@6-7 DB Row 2x12@6-7 DB Row 2x12@6-7 DB Row 2x12@6-7 DB Row 2x12@6-7 DB Row 2x12@6-7 DB Row 2x12@6-7 DB Row 2x12@6-7 DB Row 2x12@6-7 DB Row 2x10@6-7 DB Row 2x10@6-7 DB Row 2x15@6-7
Chin ups 2xamrap Chin ups 2xamrap Chin ups 2xamrap Chin ups 3xamrap Chin ups 3xamrap Chin ups 3xamrap Chin ups 3xamrap Chin ups 3xamrap Chin ups 3xamrap Chin ups 3xamrap Chin ups 3xamrap Chin ups 3xamrap Chin ups 3xamrap Chin ups 3xamrap Chin ups 3xamrap

Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2
TNG Bench 1x1@6-7, 4x8@7-8 Paused Bench 1x1@6, 4x8@6 Paused Bench 1x1@6-7, 4x8@6-7 Paused Bench 1x1@6, 3x8@7 Paused Bench 1x1@6, 3x8@7-8 Paused Bench 2x1@6, 3x8@8 Paused Bench 2x1@6, 4x8@6 Paused Bench 3x1@6, 4x8@6-7 Paused Bench 3x1@6, 4x8@6-7 Paused Bench 3x1@6, 4x8@6-7 Paused Bench 3x1@7, 4x8@7 Paused Bench 1x1@6, 4x8@7-8 Paused Bench 1x1@6, 3x7@6 Paused Bench 1x1@6, 3x7@6 Paused Bench 1x1@6, 3x7@7
Flat DB Bench 4x10@<6 Flat DB Bench 3x12@<6 Flat DB Bench 3x12@<6 Flat DB Bench 2x10@<6 Flat DB Bench 2x12@<6 Flat DB Bench 2x12@<6 Flat DB Bench 2x15@<6 Flat DB Bench 2x15@<6 Flat DB Bench 2x15@<6 Flat DB Bench 3x12@<6 Flat DB Bench 3x12@<6 Flat DB Bench 3x12@<6 Close Grip Bench 2x6@<6 Close Grip Bench 3x6@<6 Close Grip Bench 3x6@<6
Cable Chest Flyes 3x12@6 Cable Chest Flyes 3x12@6 Cable Chest Flyes 3x12@6 Cable Chest Flyes 3x12@6 Cable Chest Flyes 3x12@6 Cable Chest Flyes 3x12@6 Cable Chest Flyes 3x12@6 Cable Chest Flyes 3x12@6 Cable Chest Flyes 3x12@6 Cable Chest Flyes 3x12@6 Cable Chest Flyes 3x12@6 Cable Chest Flyes 3x12@6 Cable Chest Flyes 3x10@6 Cable Chest Flyes 3x10@6 Cable Chest Flyes 3x10@6
Side Lateral Raises 2x12@6 Side Lateral Raises 3x10@6 Side Lateral Raises 3x10@6 Side Lateral Raises 3x10@6 Side Lateral Raises 3x10@6 Side Lateral Raises 3x10@6 Side Lateral Raises 3x10@6 Side Lateral Raises 3x10@6 Side Lateral Raises 3x10@6 Side Lateral Raises 3x10@6 Side Lateral Raises 3x10@6 Side Lateral Raises 3x10@6 Side Lateral Raises 3x10@6 Side Lateral Raises 3x10@6 Side Lateral Raises 3x10@6
Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3
Paused Sumo Deadlift 1x1@6, Paused Sumo Deadlift 1x1@6-7, Paused Sumo Deadlift 1x1@6-7, Paused Sumo Deadlift 1x1@6, Paused Sumo Deadlift 1x1@6-7, Paused Sumo Deadlift 1x1@7, Sumo Deadlift 1x1@7, Regular
Sumo Deadlift 1x1@6, 3x8@7 Sumo Deadlift 1x1@6-7, 3x8@8 Sumo Deadlift 1x1@7, 4x7@6 Sumo Deadlift 1x1@7, 4x7@6-7 Sumo Deadlift 1x1@6, 3x6@6 Sumo Deadlift 1x1@6, 3x6@6 Sumo Deadlift 1x1@6, 3x6@6-7 Sumo Deadlift 1x1@6, 3x6@7
Regular Sumo Deadlift 4x6@6-7 Regular Sumo Deadlift 4x5@7 Regular Sumo Deadlift 4x5@8 Regular Sumo Deadlift 3x5@6 Regular Sumo Deadlift 3x7@6-7 Regular Sumo Deadlift 3x8@6-7 Sumo Deadlift 3x8@6-7
DB RDL 3x12@6 DB RDL 3x15@6 DB RDL 3x15@6 DB RDL 3x10@6 DB RDL 3x10@6 DB RDL 3x10@6 DB RDL 3x10@6 DB RDL 3x12@6 DB RDL 3x12@6 DB RDL 3x12@6 DB RDL 3x12@6 DB RDL 3x12@6 DB RDL 3x10@6 DB RDL 3x10@6 DB RDL 3x10@6
Cable Row 3x10@6 Cable Row 3x10@6 Cable Row 3x10@6 Cable Row 3x10@6 Cable Row 3x10@6 Cable Row 3x10@6 Cable Row 3x10@6 Cable Row 3x12@6 Cable Row 3x12@6 Cable Row 3x12@6 Cable Row 3x12@6 Cable Row 3x12@6 Cable Row 3x10@6 Cable Row 3x10@6 Cable Row 3x10@6
Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6

Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4
TNG Bench 4x6@6 TNG Bench 4x6@6 TNG Bench 4x6@6 Paused Bench 3x6@6 Paused Bench 4x6@6 Paused Bench 4x6@6 Paused Bench 4x6@6 Paused Bench 4x6@6 Paused Bench 4x6@6 Paused Bench 4x6@6 Paused Bench 4x6@6 Paused Bench 4x6@6 Paused Bench 3x5@6 Paused Bench 3x5@6 Paused Bench 3x5@6-7
DB Incline Bench 4x10@6-7 DB Incline Bench 4x10@6-7 DB Incline Bench 4x10@6-7 DB Incline Bench 2x10@6 DB Incline Bench 3x10@6 DB Incline Bench 3x12@6 DB Incline Bench 3x15@6 DB Incline Bench 3x15@6 Feet Up TNG Bench 2x6@<6 Feet Up TNG Bench 3x6@<6 Feet Up TNG Bench 3x6@<6 Feet Up TNG Bench 3x6@<6 Feet Up TNG Bench 2x6@<6 Feet Up TNG Bench 2x6@<6 Feet Up TNG Bench 3x5@<6
Tricep Pushdowns 3x15@6-7 Tricep Pushdowns 3x15@6-7 Tricep Pushdowns 3x15@6-7 Tricep Pushdowns skip Tricep Pushdowns 3x10@6-7 Tricep Pushdowns 3x10@6-7 Tricep Pushdowns 3x10@6-7 Tricep Pushdowns 3x12@6-7 Tricep Pushdowns 3x12@6-7 Tricep Pushdowns 3x12@6-7 Tricep Pushdowns 3x12@6-7 Tricep Pushdowns 3x12@6-7 Tricep Pushdowns 3x12@6-7 Tricep Pushdowns 3x12@6-7 Tricep Pushdowns 3x12@6-7
Bicep Curls 2x15@6-7 Bicep Curls 2x15@6-7 Bicep Curls 2x15@6-7 Bicep Curls 3x10@6-7 Bicep Curls 3x10@6-7 Bicep Curls 4x10@6-7 Bicep Curls 4x10@6-7 Bicep Curls 4x10@6-7 Bicep Curls 4x10@6-7 Bicep Curls 4x10@6-7 Bicep Curls 4x10@6-7 Bicep Curls 4x10@6-7 Bicep Curls 2x10@6-7 Bicep Curls 2x12@6-7 Bicep Curls 2x12@6-7

Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5
High Bar Squat 4x5@6 High Bar Squat 4x5@6-7 Low Bar Squat 3x6@6 Low Bar Squat 3x6@<6 Low Bar Squat 3x6@6 Low Bar Squat 3x6@6 Low Bar Squat 4x5@6 Low Bar Squat 4x6@6-7 Low Bar Squat 4x6@7 Low Bar Squat 4x6@7 Low Bar Squat 4x6@7 Low Bar Squat 4x5@6 Low Bar Squat 3x5@6 Low Bar Squat 3x6@6 Low Bar Squat 3x7@6
Conventional Deadlift 4x4@6 Conventional Deadlift 3x3@6 Conventional Deadlift 2x5@6 Conventional Deadlift 2x4@6 Conventional Deadlift 3x6@6 Conventional Deadlift 3x7@6-7 Conventional Deadlift 3x7@7 Conventional Deadlift 3x5@6-7 Conventional Deadlift 3x5@7 Conventional Deadlift 3x5@7 Conventional Deadlift 3x5@7 Snatch Grip Deadlift 2x6@6 Snatch Grip Deadlift 2x7@6 Snatch Grip Deadlift 3x6@6 Snatch Grip Deadlift 3x8@7
Split Squats 3x12@<6 Split Squats 3x12@<6 Split Squats 3x12@<6 Split Squats 3x10@<6 Split Squats 3x10@<6 Split Squats 3x10@<6 Split Squats 3x12@<6 Split Squats 3x15@<6 Split Squats 3x15@<6 Split Squats 3x15@<6 Split Squats 3x15@<6 Split Squats 2x10@<6 Split Squats 2x10@<6 Split Squats 2x10@<6 Split Squats 2x10@<6
Leg Curls 3x15@<6 Leg Curls 3x15@<6 Leg Curls 3x15@<6 Leg Curls 3x10@<6 Leg Curls 3x10@<6 Leg Curls 3x10@<6 Leg Curls 3x10@<6 Leg Curls 3x10@<6 Leg Curls 3x10@<6 Leg Curls 3x10@<6 Leg Curls 3x10@<6 Leg Curls 2x10@<6 Leg Curls 2x10@<6 Leg Curls 2x10@<6 Leg Curls 2x10@<6
Wide Grip Pull-ups 3xamrap Wide Grip Pull-ups 3xamrap Wide Grip Pull-ups 3xamrap Wide Grip Pull-ups 3xamrap Wide Grip Pull-ups 3xamrap Wide Grip Pull-ups 3xamrap Wide Grip Pull-ups 3xamrap Wide Grip Pull-ups 3xamrap Wide Grip Pull-ups 3xamrap Wide Grip Pull-ups 3xamrap Wide Grip Pull-ups 3xamrap Wide Grip Pull-ups 3xamrap Wide Grip Pull-ups 3xamrap Wide Grip Pull-ups 3xamrap Wide Grip Pull-ups 3xamrap

Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6
Paused Bench 4x5@7 Paused Bench 4x5@7-8 Paused Bench 4x5@8 Paused Bench 3x6@6 Paused Bench 4x6@6-7 Paused Bench 4x6@7 Paused Bench 4x6@7 Paused Bench 4x6@7 Paused Bench 4x5@6-7 Paused Bench 4x5@7 Paused Bench 4x5@7-8 Paused Bench 4x5@7-8 Paused Bench 3x4@6 Paused Bench 3x4@6 Paused Bench 3x4@6-7
Close Grip Bench 3x8@6-7 Close Grip Bench 3x8@6-7 Close Grip Bench 3x8@6-7 Close Grip Bench 2x6@6 Close Grip Bench 3x5@6 Close Grip Bench 4x5@6 Close Grip Bench 4x5@6 Close Grip Bench 4x5@6 Close Grip Bench 4x5@6 Close Grip Bench 4x5@6 Close Grip Bench 4x5@6 Close Grip Bench 4x5@6 Close Grip Bench 2x8@6 Close Grip Bench 3x8@6 Close Grip Bench 3x8@7
Push-ups 3x15 Push-ups 3x15 Push-ups 3x15 Push-ups 3x15 Push-ups 3x15 Push-ups 3x15 Push-ups 3x15 Push-ups 3x15 Push-ups 3x15 Push-ups 3x15 Push-ups 3x15 Push-ups 3x15 Push-ups 3x15 Push-ups 3x15 Push-ups 3x15
Hammer Curls 3x15@<6 Hammer Curls 3x15@<6 Hammer Curls 3x15@<6 Hammer Curls 3x15@<6 Hammer Curls 3x15@<6 Hammer Curls 3x15@<6 Hammer Curls 3x15@<6 Hammer Curls 3x15@<6 Hammer Curls 3x15@<6 Hammer Curls 3x15@<6 Hammer Curls 3x15@<6 Hammer Curls 3x15@<6 Hammer Curls 3x10@<6 Hammer Curls 3x12@<6 Hammer Curls 3x12@<6
 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12

Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1
Low Bar Squat 1x1@7-8, 4x4@7 Low Bar Squat 1x1@7-8, 5x3@7 Squat 3x1@6-7 Front Squat 2x6@<6 Front Squat 3x6@<6 Front Squat 4x6@<6 Front Squat 4x6@<6 High Bar Squat 3x7@<6 High Bar Squat 3x7@<6 High Bar Squat 3x7@<6 High Bar Squat 3x5@<6 High Bar Squat 4x4@<6
DB Step Ups skip DB Step Ups skip Paused Bench 5x1@6-7 Leg Press 2x20@6 Leg Press 2x20@6 Leg Press 2x20@6 Leg Press 3x10@6 Leg Press 3x10@6 Leg Press 3x10@6 Leg Press 3x12@6 Leg Press 3x12@6 Leg Press 3x15@6
T-Bar row 2x12@6-7 T-Bar row skip Sumo Deadlift 1x1@6 DB Row 3x12@6-7 DB Row 3x15@6-7 DB Row 3x15@6-7 DB Row 3x15@6-7 DB Row 3x10@6-7 DB Row 3x10@6-7 DB Row 3x10@6-7 DB Row 3x10@6-7 DB Row 3x10@6-7
Hammer Curls 2x15@<6 Hammer Curls 2x15@<6 Chin ups 2xamrap Chin ups 2xamrap Chin ups 2xamrap Chin ups 2xamrap Chin ups 2xamrap Chin ups 2xamrap Chin ups 2xamrap Chin ups 2xamrap Chin ups 2xamrap

Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2
Paused Bench 1x1@7, 5x5@7 Paused Bench 1x1@8, 5x5@7-8 TNG Bench 2x10@6-7 TNG Bench 3x10@7 TNG Bench 3x10@7 TNG Bench 3x10@7-8 TNG Bench 4x9@6-7 TNG Bench 4x9@7 TNG Bench 4x9@7-8 TNG Bench 1x1@6, 4x8@7 TNG Bench 1x1@6-7, 4x8@7-8
DB Shoulder Press skip DB Shoulder Press skip Flat DB Bench 3x10@<6 Flat DB Bench 3x12@<6 Flat DB Bench 3x15@<6 Flat DB Bench 3x15@<6 Flat DB Bench 3x10@<6 Flat DB Bench 3x8@<6 Flat DB Bench 3x8@<6 Flat DB Bench 4x10@<6 Flat DB Bench 4x10@<6
Tricep Pushdowns 2x15@<6 Tricep Pushdowns skip Cable Chest Flyes 2x10@6 Cable Chest Flyes 3x10@6 Cable Chest Flyes 3x10@6 Cable Chest Flyes 3x10@6 Cable Chest Flyes 3x10@6 Cable Chest Flyes 3x10@6 Cable Chest Flyes 3x10@6 Cable Chest Flyes 3x10@6 Cable Chest Flyes 3x12@6
Side Lateral Raises 2x12@6 Side Lateral Raises 2x12@6 Side Lateral Raises 2x12@6 Side Lateral Raises 2x12@6 Side Lateral Raises 2x12@6 Side Lateral Raises 2x12@6 Side Lateral Raises 2x12@6 Side Lateral Raises 2x12@6 Side Lateral Raises 2x12@6
Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3
Sumo Deadlift 1x1@7-8 5x4@7 Sumo Deadlift 1x1@7-8 4x3@7-8 Squat 1x1@<6 Beltless Sumo Deadlift 3x6@<6 Beltless Sumo Deadlift 3x6@6-7 Beltless Sumo Deadlift 3x7@7 Beltless Sumo Deadlift 4x5@7 Sumo Deadlift 3x8@6 Sumo Deadlift 3x8@6-7 Sumo Deadlift 4x8@6 Sumo Deadlift 4x8@6-7 Sumo Deadlift 4x7@6
Barbell RDL 2x10@<6(skip if back
Paused Bench 4x4@7 Paused Bench 4x4@7-8 Paused Bench 3x1@6 Barbell RDL 2x12@6 Barbell RDL 2x12@6 Barbell RDL 2x12@6 Barbell RDL 3x10@6 Barbell RDL 3x10@6 DB RDL 3x8@6 DB RDL 3x10@6 DB RDL 3x10@6
is tight)
DB Incline Bench 2x10@<6 DB Incline Bench skip Cable Row 3x10@6 Cable Row 3x10@6 Cable Row 3x10@6 Cable Row 3x10@6 Cable Row 3x10@6 Cable Row 3x10@6 Cable Row 3x10@6 Cable Row 3x10@6 Cable Row 3x10@6
DB RDL 2x15@<6 DB RDL 2x15@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6 Wide Grip Lat Pulldown 3x10@<6

Day 4
Low Bar Squat 5x3@7-8
Paused Bench 5x3@7
Beltless Conv. Deadlift 3x2@6
DB Row 2x10@6-7
DB Flat Bench 2x10@<6
Pitshark 3x10@6-7
Day 4
Low Bar Squat 4x2@7-8
Paused Bench 6x2@7-8
Beltless Conv. Deadlift skip
DB Row skip
DB Flat Bench 2x10@<6
Pitshark 2x10@6-7
Day 4 Day 4
Feet up TNG Bench 3x8@6
DB Shoulder Press 3x10@6-7
Tricep Pushdowns 2x15@6-7
Bicep Curls 2x15@6-7
Day 4
Feet up TNG Bench 3x8@6
DB Shoulder Press 3x12@6-7
Tricep Pushdowns 2x15@6-7
Bicep Curls 2x15@6-7
Day 4
Feet up TNG Bench 4x8@6
DB Shoulder Press 3x10@6-7
Tricep Pushdowns 2x15@6-7
Bicep Curls 2x15@6-7
Day 4
Feet up TNG Bench 4x8@6
DB Shoulder Press 3x10@6-7
Tricep Pushdowns 3x15@6-7
Bicep Curls 2x15@6-7
Day 4 Day 4 Day 4 Day 4 Day 4
Feet up TNG Bench 4x8@6 TNG Bench 3x7@6 TNG Bench 3x7@6 TNG Bench 3x7@6 TNG Bench 3x7@6
DB Incline Bench 3x10@6-7 DB Incline Bench 3x12@6-7 DB Incline Bench 3x15@6-7 DB Incline Bench 3x15@6-7 DB Incline Bench 4x10@6-7
Tricep Pushdowns 3x15@6-7 Tricep Pushdowns 3x15@6-7 Tricep Pushdowns 3x15@6-7 Tricep Pushdowns 3x15@6-7 Tricep Pushdowns 3x15@6-7
Bicep Curls 2x15@6-7 Bicep Curls 2x15@6-7 Bicep Curls 2x15@6-7 Bicep Curls 2x15@6-7 Bicep Curls 2x15@6-7

Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5
Front Squat 3x8@<6 High Bar Squat 2x8@<6 High Bar Squat 3x8@<6 High Bar Squat 3x8@6-7 High Bar Squat 3x8@7 High Bar Squat 4x6@<6 High Bar Squat 4x6@<6 High Bar Squat 4x6@<6 High Bar Squat 4x6@6
Split Squats 2x10@<6 Split Squats 3x10@<6 Split Squats 3x10@<6 Split Squats 3x10@<6 Split Squats 3x10@<6 Split Squats 3x10@<6 Conventional Deadlift 2x5@<6 Conventional Deadlift 3x4@<6 Conventional Deadlift 4x4@6
Leg Curls 2x15@<6 Leg Curls 2x15@<6 Leg Curls 3x15@<6 Leg Curls 3x15@<6 Leg Curls 3x15@<6 Leg Curls 3x15@<6 Split Squats 3x10@<6 Split Squats 3x10@<6 Split Squats 3x10@<6
Wide Grip Pull-ups 2xamrap Wide Grip Pull-ups 2xamrap Wide Grip Pull-ups 3xamrap Wide Grip Pull-ups 3xamrap Wide Grip Pull-ups 3xamrap Wide Grip Pull-ups 3xamrap Leg Curls 3x15@<6 Leg Curls 3x15@<6 Leg Curls 3x15@<6
Wide Grip Pull-ups 3xamrap Wide Grip Pull-ups 3xamrap Wide Grip Pull-ups 3xamrap

Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6
Close Grip Paused Bench 3x6@6 Close Grip Paused Bench 4x6@6 Close Grip Paused Bench 4x6@6-7 Close Grip Paused Bench 4x6@7 Paused Bench 3x7@6 Paused Bench 3x6@6 Paused Bench 4x6@6 Paused Bench 4x6@7 Paused Bench 4x6@7-8
DB Incline Bench 2x12@<6 DB Incline Bench 2x12@<6 DB Incline Bench 2x15@<6 DB Incline Bench 3x10@<6 Close Grip Bench 3x8@6-7 Close Grip Bench 3x8@6-7 Close Grip Bench 3x8@6-7 Close Grip Bench 3x8@6-7 Close Grip Bench 3x8@6-7
Push-ups 3x15 Push-ups 3x15 Push-ups 3x15 Push-ups 3x15 Push-ups 3x15 Push-ups 3x15 Push-ups 3x15 Push-ups 3x15 Push-ups 3x15
Hammer Curls 2x15@<6 Hammer Curls 2x15@<6 Hammer Curls 2x15@<6 Hammer Curls 2x15@<6 Hammer Curls 2x15@<6 Hammer Curls 3x10@<6 Hammer Curls 3x12@<6 Hammer Curls 3x15@<6 Hammer Curls 3x15@<6
 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 (7 weeks out) Week 10 Week 11 Week 12

Day 1
High Bar Squat 3x8@6-7
DB Step Ups 3x12@6-7
T-Bar row 2x12@6-7
Hammer Curls 2x15@<6
Day 1
High Bar Squat 4x8@6-7
DB Step Ups 3x12@6-7
T-Bar row 2x12@6-7
Hammer Curls 2x15@<6
Day 1
High Bar Squat 4x8@7-8
DB Step Ups 3x15@6-7
T-Bar row 2x12@6-7
Hammer Curls 2x15@<6
Day 1
High Bar Squat 4x8@7-8
DB Step Ups 3x15@6-7
T-Bar row 2x12@6-7
Hammer Curls 2x15@<6
Day 1
Low Bar Squat 3x5@6
DB Step Ups 3x15@6-7
T-Bar row 2x12@6-7
Hammer Curls 2x15@<6
Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1
Low Bar Squat 1x1@6-7, 3x5@6-
Low Bar Squat 3x5@6 Low Bar Squat 1x1@6, 3x5@6-7 Low Bar Squat 1x1@6, 3x5@7 Low Bar Squat 1x1@6, 3x5@7 Low Bar Squat 1x1@6, 3x5@6-7 Low Bar Squat 1x1@7, 4x4@6-7
7
DB Step Ups 3x15@6-7 DB Step Ups 3x10@6-7 DB Step Ups 3x10@6-7 DB Step Ups 3x10@6-7 DB Step Ups 3x10@6-7 DB Step Ups 3x10@6-7 DB Step Ups 3x10@6-7
T-Bar row 2x12@6-7 T-Bar row 2x12@6-7 T-Bar row 2x12@6-7 T-Bar row 2x12@6-7 T-Bar row 2x12@6-7 T-Bar row 2x12@6-7 T-Bar row 2x12@6-7
Hammer Curls 2x15@<6 Hammer Curls 2x15@<6 Hammer Curls 2x15@<6 Hammer Curls 2x15@<6 Hammer Curls 2x15@<6 Hammer Curls 2x15@<6 Hammer Curls 2x15@<6

Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2
Spoto Press 4x8@7 Spoto Press 4x8@7-8 Spoto Press 4x8@8 Paused Bench 1x1@6, 3x9@6-7 Paused Bench 1x1@6, 4x9@6 Paused Bench 1x1@6, 4x9@6-7 Paused Bench 1x1@6, 4x9@7 Paused Bench 1x1@6, 4x9@7 Paused Bench 1x1@6, 4x9@7-8 Paused Bench 1x1@6, 5x8@6 Paused Bench 1x1@6, 5x8@6 Paused Bench 1x1@6-7, 5x6@7
DB Shoulder Press 2x12@6-7 DB Shoulder Press 2x12@6-7 DB Shoulder Press 2x12@6-7 DB Shoulder Press 2x15@6-7 DB Shoulder Press 2x15@6-7 DB Shoulder Press 2x15@6-7 DB Shoulder Press 2x15@6-7 DB Shoulder Press 2x15@6-7 DB Shoulder Press 3x10@6-7 DB Shoulder Press 3x10@6-7 DB Shoulder Press 3x10@6-7 DB Shoulder Press 3x10@6-7
Tricep Pushdowns 2x15@<6 Tricep Pushdowns 2x15@<6 Tricep Pushdowns 2x15@<6 Tricep Pushdowns 2x15@<6 Tricep Pushdowns 2x15@<6 Tricep Pushdowns 2x15@<6 Tricep Pushdowns 2x15@<6 Tricep Pushdowns 2x15@<6 Tricep Pushdowns 2x15@<6 Tricep Pushdowns 2x15@<6 Tricep Pushdowns 2x15@<6 Tricep Pushdowns 2x15@<6

Day 3
Paused Sumo Deadlift 3x6@6-7
DB RDL 2x12@<6
Adductor Planks 3x15 seconds
Day 3
Paused Sumo Deadlift 3x6@7
Close Grip Bench 3x8@6
DB Incline Bench 2x15@<6
DB RDL 2x12@<6
Day 3
Paused Sumo Deadlift 3x6@7
Close Grip Bench 3x8@6
DB Incline Bench 2x15@<6
DB RDL 2x15@<6
Day 3
Paused Sumo Deadlift 4x5@6-7
Close Grip Bench 3x8@6
DB Incline Bench 2x15@<6
DB RDL 2x15@<6
Day 3
Paused Sumo Deadlift 4x5@7
Close Grip Bench 3x8@6
DB Incline Bench 2x15@<6
DB RDL 2x15@<6
Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3
Paused Sumo Deadlift 1x1@6-7 Paused Sumo Deadlift 1x1@7 Paused Sumo Deadlift 1x1@7
Paused Sumo Deadlift 4x5@7 Paused Sumo Deadlift 4x5@7-8 Sumo Deadlift 1x1@7 4x6@6-7 Sumo Deadlift 1x1@7 5x5@7
3x4@7-8 2x6@6 3x8@6
Close Grip Bench 3x8@6 Close Grip Bench 3x8@6 Close Grip Bench 3x7@6 Close Grip Bench 3x7@6 Paused Bench 3x7@6-7 Paused Bench 3x7@6-7 Paused Bench 3x7@6-7
DB Incline Bench 3x10@<6 DB Incline Bench 3x10@<6 DB Incline Bench 3x10@<6 DB Incline Bench 3x10@<6 DB Incline Bench 3x10@<6 DB Incline Bench 3x10@<6 DB Incline Bench 3x10@<6
DB RDL 2x15@<6 DB RDL 2x15@<6 DB RDL 2x15@<6 DB RDL 2x15@<6 DB RDL 2x15@<6 DB RDL 2x15@<6 DB RDL 2x15@<6

Day 4
Close Grip Bench 3x8@6
DB Incline Bench 2x12@<6
Incline Curls 2x10@<6
Day 4
2 count High Bar Paused Squat
3x6@7
Feet Up Paused Bench 3x6@7
Beltless Conv. Deadlift 2x4@<6
DB Row 2x15@6-7
DB Flat Bench 3x15@<6
Leg Press 3x15@6-7
Day 4
2 count High Bar Paused Squat
3x5@6-7
Feet Up Paused Bench 3x5@7
Beltless Conv. Deadlift 3x3@<6
DB Row 2x15@6-7
DB Flat Bench 4x10@<6
Leg Press 3x15@6-7
Day 4
2 count High Bar Paused Squat
3x5@6-7
Feet Up Paused Bench 3x5@7-8
Beltless Conv. Deadlift 3x3@7
DB Row 2x15@6-7
DB Flat Bench 4x12@<6
Leg Press 3x15@6-7
Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4
SSB Squat 2x8@6-7 SSB Squat 3x7@6-7 SSB Squat 4x6@6 SSB Squat 4x6@6-7 Low Bar Squat 2x6@6 Low Bar Squat 3x8@6 Low Bar Squat 4x6@6-7 Low Bar Squat 4x6@6-7
Feet Up Paused Bench 4x5@6 Feet Up Paused Bench 4x5@6 Feet Up Paused Bench 5x5@6 Feet Up Paused Bench 5x5@7 Paused Bench 3x5@6 Paused Bench 3x5@6 Paused Bench 4x5@6-7 Paused Bench 4x4@7
Beltless Conv. Deadlift 4x2@6 Beltless Conv. Deadlift 4x2@6 Beltless Conv. Deadlift 4x3@6 Beltless Conv. Deadlift 4x4@6 Beltless Conv. Deadlift 3x3@6 Beltless Conv. Deadlift 3x3@6 Beltless Conv. Deadlift 3x3@6 Beltless Conv. Deadlift 3x3@6
DB Row 3x10@6-7 DB Row 3x10@6-7 DB Row 3x10@6-7 DB Row 3x10@6-7 DB Row 3x10@6-7 DB Row 3x10@6-7 DB Row 3x10@6-7 DB Row 3x10@6-7
DB Flat Bench 4x12@<6 DB Flat Bench 4x12@<6 DB Flat Bench 2x10@<6 DB Flat Bench 2x10@<6 DB Flat Bench 3x10@<6 DB Flat Bench 3x10@<6 DB Flat Bench 3x10@<6 DB Flat Bench 3x10@<6
Pitshark 3x15@6-7 Pirshark 3x15@6-7 Pitshark 2x15@6-7 Pitshark 2x15@6-7 Pitshark 3x10@6-7 Pitshark 3x10@6-7 Pitshark 3x10@6-7 Pitshark 3x10@6-7

Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5
2 count High Bar Paused Squat
3x6@7
Leg Press 3x12@6-7
Hamstring Curls 3x10@<6
DB Row 2x15@6-7
Planks 3x1min

Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6
Feet Up Paused Bench 3x6@6-7
Beltless Conv. Deadlift 2x3@<6
DB Flat Bench 3x15@<6
Chin ups 3xamrap
Week 1 (Week of March 11)
Day 1
High Bar Squat 3x7@6
DB Step Ups 3x8@6-7
Chin Ups 3xamrap
Hamstring Curls 2x10@6
Day 2
TNG Bench 4x10@7-8
Close Grip TNG 3x9@6
Lateral Raises 3x10@6
Day 3
Deadlift 4x5@6
Snatch Grip RDL 3x5@7
Side Plank 3x35 seconds
DB Row 3x12@6
Day 4
Feet Elevated Close Grip Bench Feet Elevated Close Grip Bench
3x8@6
DB Flat Bench 3x10@6
Face Pulls 3x15@6
Day 5
Low Bar Squat 2 count Pause Low Bar Squat 2 count Pause
3x2@7-8
Split Squat 3x15@6
Hammer Curls 2x10@6
Machine Row 3x12@6
Day 6
Tng Bench 4x7@7-8
DB Incline Bench 3x10@6
Lat Pulldown 3x12@6
Week 2 Week 3
Day 1 Day 1
High Bar Squat 3x8@6 High Bar Squat 3x8@6-7
DB Step Ups 3x10@6-7 DB Step Ups 3x10@6-7
Chin Ups 3xamrap Chin Ups 3xamrap
Hamstring Curls 2x10@6 Hamstring Curls 2x10@6
Day 2 Day 2
TNG Bench 4x10@7-8 TNG Bench 5x10@6
Close Grip TNG 3x9@6 Close Grip TNG 3x9@6
Lateral Raises 3x10@6 Lateral Raises 3x10@6
Day 3 Day 3
Deadlift 4x5@6 Deadlift 4x5@6-7
Snatch Grip RDL 3x5@7 Snatch Grip RDL 3x5@7
Side Plank 3x35 seconds Side Plank 3x35 seconds
DB Row 3x12@6 DB Row 3x12@6
Day 4 Day 4
Feet Elevated Close Grip Bench
3x8@6 3x8@6
DB Flat Bench 3x10@6 DB Flat Bench 3x10@6
Face Pulls 3x15@6 Face Pulls 3x15@6
Day 5 Day 5
Low Bar Squat 2 count Pause
3x1@7-8, 2x10@6 2x10@6-7
Sumo Dead 2x5@<6
Split Squat 3x15@6 Split Squat 3x15@6
Hammer Curls 2x10@6 Hammer Curls 2x10@6
Machine Row 3x12@6 Machine Row 3x12@6
Day 6 Day 6
Paused Bench 3x5@6 Paused Bench 3x5@6-7
DB Incline Bench 3x10@6 DB Incline Bench 3x10@6
Lat Pulldown 3x12@6 Lat Pulldown 3x12@6
Week 4
Day 1
High Bar Squat 3x7@6
DB Step Ups 3x10@6-7
Chin Ups 3xamrap
Hamstring Curls 2x10@6
Day 2
TNG Bench 5x10@6-7
Close Grip TNG 3x9@6
Lateral Raises 3x10@6
Day 3
Deadlift 4x5@6-7
Snatch Grip RDL 3x5@7
Side Plank 3x35 seconds
DB Row 3x12@6
Day 4
Feet Elevated Close Grip Bench Feet Elevated Close Grip Bench
3x8@6
DB Flat Bench 3x10@6
Face Pulls 3x15@6
Day 5
Low Bar Squat 2 count Pause Low Bar Squat 2 count Pause
3x8@6-7
Sumo Dead 3x4@<6
Split Squat 3x15@6
Hammer Curls 2x10@6
Machine Row 3x12@6
Day 6
Paused Bench 4x5@6-7
DB Incline Bench 3x10@6
Lat Pulldown 3x12@6
Week 5
Day 1
High Bar Squat 3x7@6
DB Step Ups 3x12@6-7
Chin Ups 3xamrap
Hamstring Curls 2x10@6
Day 2
TNG Bench 5x10@7
Close Grip TNG 3x9@6
Lateral Raises 3x10@6
Day 3
Deadlift 4x4@6 2 Second Paused Sumo 2x6@<6
Snatch Grip RDL 3x5@7
Side Plank 3x35 seconds
DB Row 3x12@6
Day 4
Feet Elevated Close Grip Bench
3x8@6-7
DB Flat Bench 3x10@6
Face Pulls 3x15@6
Day 5
3x8@7
Sumo Dead 3x3@<6
Split Squat 3x10@6
Hammer Curls 3x10@6
Machine Row 3x15@6
Day 6
Paused Bench 4x5@7
DB Incline Bench 3x12@6
Lat Pulldown 3x12@6
Week 6 Week 7
Day 1 Day 1
High Bar Squat 3x6@6 Low Bar Squat 1x1@6, 3x5@6-7
DB Step Ups skip DB Step Ups skip
Chin Ups 3xamrap Chin Ups 3xamrap
Hamstring Curls 2x10@6 Hamstring Curls skip
Day 2 Day 2
TNG Bench 5x10@7-8 Paused Bench 1x1@6, 5x8@6-7
Close Grip TNG 3x8@6 Close Grip TNG 3x8@6
Lateral Raises 3x10@6 Lateral Raises 3x10@6
Day 3 Day 3
2 Second Paused Sumo 1x1@<6,
3x4@6
Barbell RDL 2x10@6 Barbell RDL 2x10@6
Side Plank 3x40 seconds Side Plank 3x40 seconds
DB Row 3x10@6 DB Row 3x10@6
Day 4 Day 4
Feet Elevated Close Grip Bench
3x8@7 4x7@<6
DB Flat Bench 3x10@6 DB Flat Bench 3x10@6
Face Pulls 3x15@6 Face Pulls 3x15@6
Day 5 Day 5
Low Bar Squat 2x8@6 Low Bar Squat 3x7@6
Split Squat 2x10@6 Split Squat 2x10@6
Hammer Curls 3x10@6 Hammer Curls 3x12@6
Machine Rows 3x10@6 Machine Rows 3x10@6
Day 6 Day 6
Paused Bench 4x5@7 Paused Bench 4x5@7-8
DB Incline Bench 3x15@6 DB Incline Bench 3x15@6
Lat Pulldown 3x12@6 Lat Pulldown 3x15@6
Week 8
Day 1
Low Bar Squat 1x1@6-7, 3x3@6-
Test Week
7
DB Step Ups skip
Chin Ups 3xamrap
Hamstring Curls skip
Day 2
Paused Bench 1x1@7, 4x6@7
Close Grip TNG 3x8@6
Lateral Raises 3x10@6
Day 3
2 Second Paused Sumo 1x1@7,
3x3@6
Barbell RDL 2x10@6
Side Plank 3x40 seconds
DB Row 3x10@6
Day 4
Feet Elevated Close Grip Bench
3x6@<6
DB Flat Bench 2x10@6
Face Pulls 3x15@6
Day 5
Low Bar Squat 3x5@6
Split Squat skip
Hammer Curls 3x12@6
Machine Rows 3x10@6
Day 6
Paused Bench 4x4@7
DB Incline Bench 3x15@6
Lat Pulldown 3x15@6
Week 9 Week 1 Week 2 Week 3 Week 4
Day 1 Day 1 Day 1 Day 1 Day 1
High Bar Squat 2x8@6 High Bar Squat 3x6@6 High Bar Squat 3x6@6-7 High Bar Squat 3x8@6
DB Step Ups 2x12@6-7 DB Step Ups 2x12@6-7 DB Step Ups 2x12@6-7 DB Step Ups 2x12@6-7
T-Bar row 2x12@6-7 T-Bar row 2x12@6-7 T-Bar row 2x12@6-7 T-Bar row 2x12@6-7
Hammer Curls 2x15@<6 Hammer Curls 2x15@<6 Hammer Curls 2x15@<6 Hammer Curls 2x15@<6
Day 2 Day 2 Day 2 Day 2
Spoto Press 2x9@6 Spoto Press 3x8@6 Spoto Press 4x8@6-7 Spoto Press 4x8@7
DB Shoulder Press 2x12@6-7 DB Shoulder Press 2x12@6-7 DB Shoulder Press 2x12@6-7 DB Shoulder Press 2x12@6-7
Tricep Pushdowns 2x15@<6 Tricep Pushdowns 2x15@<6 Tricep Pushdowns 2x15@<6 Tricep Pushdowns 2x15@<6
Day 3 Day 3 Day 3 Day 3
Paused Sumo Deadlift 1x3@6-7,
Paused Sumo Deadlift 2x6@<6 Paused Sumo Deadlift 3x5@<6 Paused Sumo Deadlift 3x7@6-7
2x8@6-7
DB RDL 2x10@<6 DB RDL 2x10@<6 DB RDL 2x10@<6 DB RDL 2x10@<6
Adductor Planks 3x15 seconds Adductor Planks 3x15 seconds Adductor Planks 3x15 seconds Adductor Planks 3x15 seconds
Day 4 Day 4 Day 4 Day 4
Close Grip Bench 3x8@<6 Close Grip Bench 3x8@<6 Close Grip Bench 3x8@<6 Close Grip Bench 3x8@6
DB Incline Bench 2x10@<6 DB Incline Bench 2x10@<6 DB Incline Bench 2x10@<6 DB Incline Bench 2x12@<6
Incline Curls 2x10@<6 Incline Curls 2x10@<6 Incline Curls 2x10@<6 Incline Curls 2x10@<6
Day 5 Day 5 Day 5 Day 5
High Bar Paused Squat 2x5@6-7 High Bar Paused Squat 3x5@6 High Bar Paused Squat 3x6@6-7 High Bar Paused Squat 3x6@6-7
Leg Press 3x10@6-7 Leg Press 3x10@6-7 Leg Press 3x12@6-7 Leg Press 3x12@6-7
Hamstring Curls 2x10@<6 Hamstring Curls 2x10@<6 Hamstring Curls 2x10@<6 Hamstring Curls 3x10@<6
DB Row 2x15@6-7 DB Row 2x15@6-7 DB Row 2x15@6-7 DB Row 2x15@6-7
Planks 3x1min Planks 3x1min Planks 3x1min Planks 3x1min
Day 6 Day 6 Day 6 Day 6
Feet Up Paused Bench 3x6@6 Feet Up Paused Bench 3x6@6 Feet Up Paused Bench 3x6@6 Feet Up Paused Bench 3x6@6-7
DB Flat Bench 2x10@<6 DB Flat Bench 3x10@<6 DB Flat Bench 3x10@<6 DB Flat Bench 3x12@<6
Chin ups 2xamrap Chin ups 2xamrap Chin ups 2xamrap Chin ups 2xamrap
 Week 1 Week 2 Week 3 Week 4 (Week of January 7) Week 5 (Meet Week) Week 6 Week 7 Week 8 Week 9 (Week of Feb 11) Week 10 Week 11 Week 12

Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1
Low Bar Squats 1x1@7-8, 4x4@6-
Low Bar Squats 3x6@6 Low Bar Squats 1x1@6, 3x5@6-7 Low Bar Squats 1x1@7, 3x2@7-8 Low Bar Squat 3x1@7 High Bar Squat 2x6@6-7 High Bar Squat 3x6@6-7 High Bar Squat 3x6@7 High Bar Squat 3x8@6 High Bar Squat 3x8@6-7 High Bar Squat 3x8@7 High Bar Squat 3x8@7-8
7
Split Squat skip Split Squat 3x10@6 Split Squat 2x10@6 Split Squat skip Paused Bench 5x1@6-7 DB Step Ups 2x10@6-7 DB Step Ups 2x10@6-7 DB Step Ups 2x10@6-7 DB Step Ups 3x8@6-7 DB Step Ups 3x8@6-7 DB Step Ups 3x8@6-7 DB Step Ups 3x8@6-7
DB Row 3x10@6 DB Row 3x10@6 DB Row 3x10@6 DB Row skip Deadlift 3x1@6 Chin Ups 2xamrap Chin Ups 2xamrap Chin Ups 2xamrap Chin Ups 2xamrap Chin Ups 2xamrap Chin Ups 3xamrap Chin Ups 3xamrap
Single Leg RDL 2x10@<6 Single Leg RDL 2x10@<6 Single Leg RDL 2x10@<6 Single Leg RDL skip Hamstring Curls 2x10@6 Hamstring Curls 2x10@6 Hamstring Curls 2x10@6 Hamstring Curls 2x10@6 Hamstring Curls 2x10@6 Hamstring Curls 2x10@6 Hamstring Curls 2x10@6
Deadbugs 2x12 Deadbugs 2x12 Deadbugs 2x12 Deadbugs 2x12
Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2
Paused Bench 3x7@<6 Paused Bench 1x1@6, 3x7@6-7 Paused Bench 1x1@7-8 4x4@7 Paused Bench 1x1@8, 4x4@7-8 TNG Bench 3x10@6 TNG Bench 3x10@6-7 TNG Bench 3x10@6-7 TNG Bench 3x10@7 TNG Bench 4x10@6 TNG Bench 4x10@6-7 TNG Bench 4x10@7
Close Grip soft touch skip Close Grip soft touch skip Close Grip tng 2x9@6 Close Grip tng 3x5@6 Close Grip TNG 2x10@6 Close Grip TNG 2x10@6 Close Grip TNG 2x10@6 Close Grip TNG 3x9@6 Close Grip TNG 3x9@6 Close Grip TNG 3x9@6 Close Grip TNG 3x9@6
Lateral Raises 2x12@6 Lateral Raises 2x12@6 Lateral Raises 2x12@6 Lateral Raises skip Lateral Raises 2x10@6 Lateral Raises 2x10@6 Lateral Raises 2x10@6 Lateral Raises 2x10@6 Lateral Raises 2x10@6 Lateral Raises 2x10@6 Lateral Raises 3x10@6
Tricep Pushdown 3x10@6 Tricep Pushdown 3x10@6 Tricep Pushdown 3x10@6 Tricep Pushdown 3x10@6
Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3
Deadlift 1x1@6, 2x4@6 Deadlift 1x1@6, 3x3@6 Deadlift 1x1@6-7, 3x3@6 Deadlift 1x1@7-8, 3x2@7 Low Bar Squat 1x1@6 Deadlift 3x5@<6 Deadlift 3x5@6 Deadlift 3x5@6-7 Deadlift 3x7@6 Deadlift 4x6@6 Deadlift 4x6@6-7 Deadlift 4x6@7
Pendlay Row 3x8@6 Pendlay Row 3x8@6 Pendlay Row skip. Pendlay Row skip Paused Bench 3x1@6 Snatch Grip RDL 2x8@6 Snatch Grip RDL 3x8@6 Snatch Grip RDL 3x8@6 Snatch Grip RDL 3x8@6 Snatch Grip RDL 3x8@6 Snatch Grip RDL 3x6@7 Snatch Grip RDL 3x6@7
Side Plank 3x35 seconds Side Plank 3x35 seconds Side Plank 3x35 seconds Side Plank 3x35 seconds Side Plank 3x35 seconds Side Plank 3x35 seconds Side Plank 3x35 seconds Side Plank 3x35 seconds Side Plank 3x35 seconds Side Plank 3x35 seconds Side Plank 3x35 seconds
Pull ups 3x6-12 Pull ups 3x6-12 Pull ups 3x6-12 Pull ups 3x6-12 DB Row 3x12@6 DB Row 3x12@6 DB Row 3x12@6 DB Row 3x12@6 DB Row 3x12@6 DB Row 3x12@6 DB Row 3x12@6
Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4
Feet Elevated Close Grip Bench Feet Elevated Close Grip Bench Feet Elevated Close Grip Bench Feet Elevated Close Grip Bench Feet Elevated Close Grip Bench Feet Elevated Close Grip Bench Feet Elevated Close Grip Bench
2 count Paused Bench 3x6@6-7 2 count Paused Bench 3x6@6 2 count Paused Bench 3x5@6 2 count Paused Bench 3x5@6
3x8@6 3x8@6 3x8@6 3x8@6 3x9@6 3x8@6 3x8@6
DB Incline Bench 3x10@6 DB Incline Bench 3x12@6 DB Incline Bench skip DB Incline Bench skip DB Flat Bench 2x12@6 DB Flat Bench 2x12@6 DB Flat Bench 2x12@6 DB Flat Bench 3x10@6 DB Flat Bench 3x10@6 DB Flat Bench 3x10@6 DB Flat Bench 3x10@6
Face Pulls 3x20 Face Pulls 3x20 Face Pulls 3x20 Face Pulls 3x20 Face Pulls 2x20@6 Face Pulls 2x20@6 Face Pulls 2x20@6 Face Pulls 2x20@6 Face Pulls 2x20@6 Face Pulls 2x20@6 Face Pulls 2x20@6
Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 Day 5
Low Bar Squat 2 count Pause Low Bar Squat 2 count Pause Low Bar Squat 2 count Pause
Hammer Curls 3x12@6 Hammer Curls 3x12@6 Hammer Curls 3x12@6 Hammer Curls 2x10@6 Hammer Curls 2x10@6 Hammer Curls 2x10@6 Hammer Curls 2x10@6 Hammer Curls 2x10@6
4x4@7 4x4@7-8 3x3@7
Low Bar Squat 2 count Pause Low Bar Squat 2 count Pause
High Bar Squat 2x7@6 Low Bar Squat 3x6@6 Low Bar Squat 3x5@7 Low Bar Squat 3x4@7-8 Low Bar Squat 2x6@6 Low Bar Squat 2x6@6 Split Squat 3x8@6 Split Squat 3x8@6 Split Squat 3x10@6
2x5@6 3x5@6
Leg Press 3x10@<6 Leg Press 3x10@<6 Leg Press 2x10@<6 Leg Press skip Split Squat 2x10@6 Split Squat 2x10@6 Split Squat 2x10@6 Split Squat 2x10@6 Hammer Curls 2x10@6 Hammer Curls 2x10@6 Hammer Curls 2x10@6
Machine Row 2x12@6 Machine Row 2x12@6 Machine Row 3x12@6
Machine Row 3x10@6 Machine Row 3x10@6 Machine Row 3x10@6 Machine Row skip Machine Row 2x12@6 Machine Row 2x12@6 Machine Row 2x12@6 Machine Row 2x12@6
Day 6 Day 6 Day 6 Day 6 Day 6 (Meet) Day 6 Day 6 Day 6 Day 6 Day 6 Day 6 Day 6
Tng Bench 3x5@6 2 sec Paused Bench 4x5@7 2 sec Pause Bench 4x4@7 2 sec Pause Bench 5x3@7 Incline Barbell Bench 2x12@6 Incline Barbell Bench 3x8@6 Incline Barbell Bench 3x8@6-7 Incline Barbell Bench 3x9@7 Tng Bench 3x8@6 Tng Bench 4x7@6-7 Tng Bench 4x7@7
DB Shoulder Press 2x10@6 DB Shoulder Press 2x10@6 Pause Close Grip 2x6@6 Pause Close Grip 2x5@6 DB Shoulder Press 2x12@6 DB Shoulder Press 3x12@6 DB Shoulder Press 3x12@6 DB Shoulder Press 3x12@6 DB Incline Bench 3x8@6 DB Incline Bench 3x10@6 DB Incline Bench 3x10@6
Bicep Curls 2x15@6 Bicep Curls 2x15@6 DB Shoulder Press 2x10@6 DB Shoulder Press skip Lat Pulldown 2x12@6 Lat Pulldown 2x12@6 Lat Pulldown 2x12@6 Lat Pulldown 3x12@6 Lat Pulldown 3x12@6 Lat Pulldown 3x12@6 Lat Pulldown 3x12@6
Bicep Curls 2x15@6 Bicep Curls 2x15@6

Week 1
Day 1
High Bar Squats 3x8@6
Goblet Squat 3x15@6
DB Row 3x12@6
Hamstring Curls 3x12@6
Deadbugs 3x12
Day 2
Paused Bench 3x12@7
Close Grip Incline Barbell 2x8@6
Lateral Raises 2x12@6
Tricep Pushdown 3x10@6
Day 3
Deadlift 3x5@6
Pendlay Row 3x10@6
Side Plank 3x35 seconds
Pull ups 3x6-12
Day 4
2 count Paused Bench 3x8@6
DB Incline Bench 3x12@6
Face Pulls 3x20
Hammer Curls 3x12@6
Day 5
High Bar Squat 3x10@6
Split Squats 2x15@6
Machine Row 3x10@6
Planks 3x50 secs
RDL 3x12@6
Day 6
Week 2
Day 1
High Bar Squats 3x8@7
Goblet Squat 3x15@6
DB Row 3x12@6
Hamstring Curls 3x12@6
Deadbugs 3x12
Day 2
Paused Bench 3x12@7
Close Grip Incline Barbell Bench
3x8@6
Lateral Raises 3x12@6
Tricep Pushdown 3x10@6
Day 3
Deadlift 3x5@6-7
Pendlay Row 3x10@6
Side Plank 3x35 seconds
Pull ups 3x6-12
Day 4
2 count Paused Bench 3x8@6-7
DB Incline Bench 3x12@6
Face Pulls 3x20
Hammer Curls 3x12@6
Day 5
High Bar Squat 3x10@6
Split Squats 2x15@6
Machine Row 3x10@6
Planks 3x50 secs
RDL 3x15@6
Day 6
Week 3
Day 1
High Bar Squats 3x8@7
Goblet Squat 3x15@6
DB Row 3x12@6
Hamstring Curls 3x12@6
Deadbugs 3x12
Day 2
Paused Bench 4x8@6
Close Grip Incline Barbell Bench
3x8@7
Lateral Raises 3x15@6
Tricep Pushdown 3x10@6
Day 3
Deadlift 3x5@7
Pendlay Row 3x10@6
Side Plank 3x35 seconds
Pull ups 3x6-12
Day 4
2 count Paused Bench 3x7@6-7
DB Incline Bench 3x12@6
Face Pulls 3x20
Hammer Curls 3x12@6
Day 5
High Bar Squat 3x10@6-7
Split Squats 3x15@6
Machine Row 3x10@6
Planks 3x50 secs
RDL 3x15@6
Day 6
Week 4 (Week of Oct 8)
Day 1
High Bar Squats 3x7@6-7
Goblet Squat 3x15@6
DB Row 3x12@6
Hamstring Curls 3x12@6
Deadbugs 3x12
Day 2
Paused Bench 4x8@6-7
Close Grip Incline Barbell Bench
3x8@6
Lateral Raises 3x15@6
Tricep Pushdown 3x10@6
Day 3
Deadlift 3x6@6-7
Pendlay Row 3x8@6
Side Plank 3x35 seconds
Pull ups 3x6-12
Day 4
2 count Paused Bench 3x7@6-7
DB Incline Bench 3x12@6
Face Pulls 3x20
Hammer Curls 3x12@6
Day 5
High Bar Squat 3x9@7
Split Squats 3x15@6
Machine Row 3x10@6
Planks 3x50 secs
RDL 3x15@6
Day 6
Week 5
Day 1
High Bar Squats 3x7@7
Goblet Squat 3x15@6
DB Row 3x12@6
Hamstring Curls 3x12@6
Deadbugs 3x12
Day 2
Paused Bench 4x8@7
Close Grip Incline Barbell Bench
3x8@6
Lateral Raises 3x15@6
Tricep Pushdown 3x10@6
Day 3
Deadlift 3x7@6
Pendlay Row 3x8@6
Side Plank 3x35 seconds
Pull ups 3x6-12
Day 4
2 count Paused Bench 3x7@6-7
DB Incline Bench 3x12@6
Face Pulls 3x20
Hammer Curls 3x12@6
Day 5
High Bar Squat 3x9@7
Split Squats 3x15@6
Machine Row 3x10@6
Planks 3x50 secs
RDL 3x15@6
Day 6
Week 6
Day 1
High Bar Squats 4x6@6-7
Goblet Squat 3x15@6
DB Row 3x12@6
Hamstring Curls 3x12@6
Deadbugs 3x12
Day 2
Paused Bench 4x8@7
Close Grip Incline Barbell Bench
3x8@6
Lateral Raises 3x15@6
Tricep Pushdown 3x10@6
Day 3
Deadlift 3x7@6
Pendlay Row 3x8@6
Side Plank 3x35 seconds
Pull ups 3x6-12
Day 4
2 count Paused Bench 3x6@6
DB Incline Bench 3x12@6
Face Pulls 3x20
Hammer Curls 3x12@6
Day 5
High Bar Squat 3x8@6
Split Squats 3x15@6
Machine Row 3x10@6
Planks 3x50 secs
RDL 3x15@6
Day 6
Week 7
Day 1
High Bar Squats 4x6@7
Goblet Squat 3x15@6
DB Row 3x12@6
Hamstring Curls 3x12@6
Deadbugs 3x12
Day 2
Paused Bench 4x7@7
Close Grip Incline Barbell Bench
3x8@7
Lateral Raises 3x15@6
Tricep Pushdown 3x10@6
Day 3
Deadlift 3x8@6-7
Pendlay Row 3x8@6
Side Plank 3x35 seconds
Pull ups 3x6-12
Day 4
2 count Paused Bench 3x6@6
DB Incline Bench 3x15@6
Face Pulls 3x20
Hammer Curls 3x12@6
Day 5
High Bar Squat 3x8@6
Split Squats 3x15@6
Machine Row 3x10@6
Planks 3x50 secs
RDL 3x15@6
Day 6
Week 8 (Week of November
5th)
Day 1
High Bar Squats 4x6@7-8
Goblet Squat 3x15@6
DB Row 3x12@6
Hamstring Curls 3x12@6
Deadbugs 3x12
Day 2
Paused Bench 5x7@7
Close Grip Incline Barbell Bench
3x8@7
Lateral Raises 3x15@6
Tricep Pushdown 3x10@6
Day 3
Deadlift 3x8@6-7
Pendlay Row 3x8@6
Side Plank 3x35 seconds
Pull ups 3x6-12
Day 4
2 count Paused Bench 3x6@6
DB Incline Bench 3x15@6
Face Pulls 3x20
Hammer Curls 3x12@6
Day 5
High Bar Squat 3x8@6-7
Split Squats 3x15@6
Machine Row 3x10@6
Planks 3x50 secs
RDL 3x15@6
Day 6
Week 9 Week 10 Week 11 Week 12
Day 1 Day 1 Day 1 Day 1
Low Bar Squats 3x6@6 Low Bar Squats 3x6@6-7 Low Bar Squats 3x6@7 Low Bar Squats 3x6@7-8
Split Squat 2x12@6 Split Squat 2x12@6 Split Squat 3x12@6 Split Squat 3x12@6
DB Row 3x12@6 DB Row 3x12@6 DB Row 3x12@6 DB Row 3x12@6
Single Leg RDL 2x10@<6 Single Leg RDL 2x10@<6 Single Leg RDL 2x10@<6 Single Leg RDL 2x10@<6
Deadbugs 2x12 Deadbugs 2x12 Deadbugs 2x12 Deadbugs 2x12
Day 2 Day 2 Day 2 Day 2
Paused Bench 3x6@7 Paused Bench 3x6@7 Paused Bench 3x6@7 Paused Bench 3x6@7-8
Close Grip soft touch 2x9@<6 Close Grip soft touch 3x8@<6 Close Grip soft touch 3x8@<6 Close Grip soft touch 3x8@<6
Lateral Raises 3x15@6 Lateral Raises 3x15@6 Lateral Raises 3x15@6 Lateral Raises 3x15@6
Tricep Pushdown 3x10@6 Tricep Pushdown 3x10@6 Tricep Pushdown 3x10@6 Tricep Pushdown 3x10@6
Day 3 Day 3 Day 3 Day 3
Deadlift 3x6@6-7 Deadlift 3x5@6 Deadlift 1x1@6, 3x5@6 Deadlift 1x1@6, 4x5@6
Pendlay Row 3x8@6 Pendlay Row 3x8@6 Pendlay Row 3x8@6 Pendlay Row 3x8@6
Side Plank 3x35 seconds Side Plank 3x35 seconds Side Plank 3x35 seconds Side Plank 3x35 seconds
Pull ups 3x6-12 Pull ups 3x6-12 Pull ups 3x6-12 Pull ups 3x6-12
Day 4 Day 4 Day 4 Day 4
2 count Paused Bench 3x5@6 2 count Paused Bench 3x5@6 2 count Paused Bench 3x5@6-7 2 count Paused Bench 3x5@6-7
DB Incline Bench 3x15@6 DB Incline Bench 3x15@6 DB Incline Bench 3x12@6 DB Incline Bench 3x12@6
Face Pulls 3x20 Face Pulls 3x20 Face Pulls 3x20 Face Pulls 3x20
Hammer Curls 3x12@6 Hammer Curls 3x12@6 Hammer Curls 3x12@6 Hammer Curls 3x12@6
Day 5 Day 5 Day 5 Day 5
High Bar Squat 3x7@6 High Bar Squat 3x7@6 High Bar Squat 3x7@6 High Bar Squat 3x8@6
Leg Press 2x12@<6 Leg Press 2x12@<6 Leg Press 3x10@<6 Leg Press 3x10@<6
Machine Row 3x10@6 Machine Row 3x10@6 Machine Row 3x10@6 Machine Row 3x10@6
Planks 3x50 secs Planks 3x50 secs Planks 3x50 secs Planks 3x50 secs
Day 6 Day 6 Day 6 Day 6
Tng Bench 2x9@<6 Tng Bench 3x8@<6 Tng Bench 3x8@6 Tng Bench 3x8@6-7
DB Shoulder Press 2x10@6 DB Shoulder Press 2x10@6 DB Shoulder Press 2x10@6 DB Shoulder Press 2x10@6
Bicep Curls 2x15@6 Bicep Curls 2x15@6 Bicep Curls 2x15@6 Bicep Curls 2x15@6