LOW BAR BACK SQUAT 2RM 50 PLEASE NOTE: ONLY FILL OUT THE PINK BOXES.

50 PLEASE NOTE: ONLY FILL OUT THE PINK BOXES. PLEASE ENTER THE 2RMS
YOU ACHIEVED IN PHASE 13.
CONVENTIONAL DEADLIFT 2RM 50
BE CAREFUL NOT TO ADJUST THE CELLS IN THE PROGRAM. IF THE WEIGHTS YOU ARE LIFTING ARE TOO HEAVY, REDUCE THE WEIGHT, REMEMBER -
TECHNIQUE IS EVERYTHING.

PHASE 15
Day 1 - Squat & Upper

Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4 (2 SETS)

A Low Bar Back Squat 5 3 4 Minutes 40.0 42.5 45.0 47.5

B1 Incline Dumbbell Bench Press 3 10 10 Seconds

B2 Incline Bench Dumbbell Row 3 10 10 Seconds

B3 Cable Abdominal Crunch 3 10 10 Seconds

B4 Rear Delt Fly 3 10 4 Minutes

Day 2 - Deadlift & Upper

Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4 (2 SETS)

A Conventional Deadlift 5 5 4 Minutes 37.5 40.0 42.5 45.0

B1 Lateral Raise 3 10 10 Seconds

B2 Dumbbell Bent Over Row 3 10 10 Seconds

B3 Farmers Walk 3 30 sec 10 Seconds

B4 Marching Plank 3 30 sec 4 Minutes

Day 3 - Squat & Upper

Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4 (2 SETS)

A High Bar Back Squat 5 5 4 Minutes 32.5 35.0 37.5 40.0

B1 Flat Dumbbell Bench Press 3 10 10 Seconds

B2 One Arm Row 3 10 (each arm) 10 Seconds

B3 Hanging Leg Raise 3 10 10 Seconds

B4 Rope Face Pull 3 10 4 Minutes

Day 4 - Squat & Upper

Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4 (2 SETS)

A Front Squat 5 8 4 Minutes 22.5 25.0 27.5 30.0

B1 Seated Dumbbell Shoulder Press 3 10 10 Seconds

B2 Lat Pull Down 3 10 10 Seconds

B3 Kettlebell Swing 3 30 sec 10 Seconds

B4 Alternating Leg Raise 3 30 sec 4 Minutes

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