Week 1 Monday-Heavy Tuesday-Heavy Thursday-Fast

Friday-Fast
A-Bench 1x3 @85% Squat 1x3 @85% A-Press 5x3 @70%
Deadlift 5x3 @65%
B-CG Row 1x3 @85% Squat 2x3 @-10% B-Chin 5x3 @70%
Belt Squat 3x6-8
A-Bench 2x3 @-5% Reverse Lunge 3x6-8 A-Push Up* 3x6-8
A-DB Shrugg 2x8-12
B-CG Row 2x3 @-5% Good Morning 2x10-15 B-I Row 3x6-8
B-DB Shrugg 2x8-12
A-S.DB Press 3x6-8 Cable Ab 2x10-15 A-DB LTE 2x8-12
B-CG Pulldown 3x6-8 S.Calf Raise 2x8-12 B-DB Curl 2x8-12
A-Pushdown 2x8-12
B-Drag Curl 2x8-12

Week 2 Monday-Fast Tuesday-Fast Thursday-Heavy

Friday-Heavy
A-Bench 5x3 @70% Squat 5x3 @70% A-Press 1x3 @85%
Deadlift 1x3 @85%
B-CG Row 5x3 @70% Reverse Lunge 3x6-8 B-Chin 1x3 @85%
Deadlift 2x3 @-10%
A-S.DB Press 3x6-8 Good Morning 2x8-12 A-Press 2x3 @-5%
Belt Squat 3x6-8
B-CG Pulldown 3x6-8 Cable Ab 2x8-12 B-Chin 2x3 @-5%
A-DB Shrugg 2x8-12
A-Pushdown 2x8-12 S.Calf Raise 2x8-12 A-Push Up* 3x6-8
B-DB Shrugg 2x8-12
B-Drag Curl 2x8-12 B-I Row 3x6-8

A-DB LTE 2x8-12

B-DB Curl 2x8-12

Week 3 Monday-Heavy Tuesday-Heavy Thursday-Fast

Friday-Fast
A-Bench 1x2 @90% Squat 1x2 @90% Press 5x2 @75%
Deadlift 5x3 @70%
B-CG Row 1x2 @90% Squat 2x2 @-10% B-Chin 5x2 @75%
Belt Squat 3x6-8
A-Bench 2x2 @-5% Reverse Lunge 3x6-8 A-Push Up* 3x6-8
A-DB Shrugg 2x8-12
B-CG Row 2x2 @-5% Good Morning 2x8-12 B-I Row 3x6-8
B-Calf Raise 2x8-12
A-S.DB Press 3x6-8 Cable Ab 2x8-12 A-DB LTE 2x8-12
B-CG Pulldown 3x6-8 S.Calf Raise 2x8-12 B-DB Curl 2x8-12
A-Pushdown 2x8-12
B-Drag Curl 2x8-12

Week 4 Monday-Fast Tuesday-Fast Thursday-Heavy

Friday-Heavy
A-Bench 5x2 @75% Squat 5x2 @75% A-Press 1x2 @90%
Deadlift 1x2 @90%
B-CG Row 5x2 @75% Reverse Lunge 3x6-8 B-Chin 1x2 @90%
Deadlift 2x2 @-10%
A-S.DB Press 3x6-8 Good Morning 2x8-12 A-Press 2x2 @-5%
Belt Squat 3x6-8
B-CG Pulldown 3x6-8 Cable Ab 2x8-12 B-Chin 2x2 @-5%
A-DB Shrugg 2x8-12
 A-Pushdown 1x8-12 S.Calf Raise 2x8-12 A-Push Up* 3x6-8
B-Calf Raise 2x8-12
B-Drag Curl 1x8-12 B-I Row 3x6-8

A-DB LTE 2x8-12

B-DB Curl 2x8-12

Week 5 Monday-Heavy Tuesday-Heavy Thursday-Fast

Friday-Fast
A-Bench 1x1 @95% Squat 1x1 @95% A-Press 5x1 @80%
Deadlift 5x3 @75%
B-CG Row 1x1 @95% Squat 2x1 @-10% B-Chin 5x1 @80%
Belt Squat 3x6-8
A-Bench 2x1 @-5% Reverse Lunge 3x6-8 A-Push Up* 3x6-8
A-DB Shrugg 2x8-12
B-CG Row 2x1 @-5% Good Morning 2x8-12 B-I Row 3x6-8
B-Calf Raise 2x8-12
A-S.DB Press 3x6-8 Cable Ab 2x8-12 A-DB LTE 2x8-12
B-CG Pulldown 3x6-8 S.Calf Raise 2x8-12 B-DB Curl 2x8-12
A-Pushdown 2x8-12
B-Drag Curl 2x8-12

Week 6 Monday-Fast Tuesday-Fast Thursday-Heavy

Friday-Heavy
A-Bench 5x3 @80% Squat 5x1 @80% A-Press 1x1 @95%
Deadlift 1x1 @95%
B-CG Row 5x3 @80% Reverse Lunge 3x6-8 B-Chin 1x1 @95%
Deadlift 2x1 @-10%
A-S.DB Press 3x6-8 Good Morning 2x8-12 A-Press 2x1 @-5%
Belt Squat 3x6-8
B-CG Pulldown 3x6-8 Cable Ab 2x8-12 B-Chin 2x1 @-5%
A-DB Shrugg 2x8-12
A-Pushdown 2x8-12 S.Calf Raise 2x8-12 A-Push Up* 3x6-8
B-Calf Raise 1x10-15
B-Drag Curl 2x8-12 B-I Row 3x6-8

A-DB LTE 2x8-12

B-DB Curl 2x8-12

Week 7 Monday-Deload Tuesday-Deload Thursday-Deload

Friday-Deload
A-Bench 3x3 @70% Squat 3x3 @70% A-Press 3x3 @70%
Deadlift 3x3 @65%
B-CG Row 3x3 @70% Reverse Lunge 2x8-12 B-Chin 3x3 @70%
Belt Squat 2x8-12
A-S.DB Press 2x8-12 A-Good Morning 1x10-15 A-Push Up* 2x8-12
A-DB Shrugg 1x10-15
B-CG Pulldown 2x8-12 B-Cable Ab 1x10-15 B-I Row 2x8-12
B-Calf Raise 1x10-15
A-Pushdown 1x10-15 S.Calf Raise 1x10-15 A-DB LTE 1x10-15

B-Drag Curl 1x10-15 B-DB Curl 1x10-15

Belt & Wraps on Bench, Squat, & Press

Belt & Straps on Deadlifts
Accessory Work done to RPE8-9

Rest Periods - Bar to Bar

Intensity Upper Lifts: 3 Minutes
Dynamic Effort Upper Lifts: 2 Minutes
Secondary Upper Lifts: 2 Minutes
Arms: 1 Minute

Intensity Lower Lift: 5 Minutes

Dynamic Effort Lower Lift: 3 Minutes
Secondary Lower Lifts: 3 Minutes
Abs/Low Back/Calves: 2 Minutes

Weight Increases:
Main Lifts: Bench+7.5lbs Squat+15lbs Press+5lbs Deadlift+20lbs Row/Chin+10lbs each
cycle
Assistance Exercises: Add +5-10% after top of rep range is reached on last set