Squat 130

Deadlift 170
Bench 130
OHP 70
Pendlay ro 80
Cgbp 115 Wk 2
Wk 1 Monday (Light)
Monday Kgs sets reps RPE Pin Squat (As fast as possible
Bench press w/ pause 85 3 10 Bench press w/2"pause (as fa
Squat 92 3 8 Weighted pull ups
Weighted pull ups 4 4-7 8 Bulgarian split squatS
Front squat 2 7-9 8 Chest flies (cable)
Weighted Dips 2 10-15 8 Upright rows
Side laterals 4 12-15 9 Hammer curls
Barbell curls 3 superset 8-12 9 Cable tricep pushdowns
Floor skullcrushers

Tuesday (Light)
Tuesday Low Pause Deadlift (as fast a
OHP 46 3 10 OHP (as fast as possible)
Deadlift 138 1 5 8 Pendlay rows
Deadlift 131 2 5 One arm lat pull down
Pendlay rows 54.4 3 10 Face Pulls
Bulgarian split squats 2 8-12 8 Upright rows
One arm lat pull down 3 10-12 9 Hamstring curls
Hamstring curls 4 10-15 8 Floor skullcrushers
Face Pulls 4 15-20 9
Cable tricep pushdowns 4 8-12 9
Thursday
Squat
Thursday Squat AMRAP
Squat 103 4 6 Bench press AMRAP
Cgbp w/ pause 99 1 4 Bench press w/ pause
Cgbp w/ pause 87 3 6 Pull ups (AMRAP)

Pull ups (no weights) 4 8-15 8 Pull ups

Weighted Dips 2 10-15 8 Weighted Dips
Seal rows or Low Incline rows 2 10-12 8 Seal rows
Side laterals 4 12-15 9 Side laterals
Hammer curls 4 8-12 9 Hammer curls

Saturday
Rdl 3 8-10 7 Saturday
OHP 52 4 8 OHP
Pendlay rows 61 3 7 OHP AMRAP
Bench press w/ pause 100 1 5 Deadlift
Bench press w/ pause 95 2 5 Deadlift AMRAP

Bulgarian split squats 2 10-12 9 Pendlay rows

Ιnverted rows 1x5 minutes Pendlay rows AMRAP
Barbell curls 3 superset 8-12 9 Bulgarian split squats
Floor skullcrushers Hamstring curls
Ιnverted rows
Barbell curls
Floor skullcrushers
Kgs sets reps RPE
72 8 3 60" rest
78 10 2 60" rest
2.5 5 3
2 10-12 6
2 15-20 7
3 15-20 7
3 superset 8-12 8

111 10 1 45" rest

46 6 2 60" rest
44 8 3 60" rest
2 10-12 7
3 15-20 7
3 15-20 7
2 10-15 7
4 8-12 9

Kgs sets reps RPE

111 3 4
111 1 4+ 10
103 3 6
103 1 6+ 10
1 max
2 8
2 10-15 8
2 10-12 8
4 12-15 9
4 8-12 9

Proggression Model
if AMRAP +1-2 reps 1rm x 1,0125
55 3 6 if AMRAP +3 reps 1 rm x 1,025
55 1 6+ 10 if AMRAP 4+ reps 1rm x 1,04
146 2 3
146 1 3+ 10
64 3 5
64 1 5+
2 10-12 8
3 10-15 9
1 x5 minutes
3 superset 8-12 9