Week 1

Deads - Max Sets Reps

Comp Stance DL Off Floor 5 2
Rackpulls 2 3
2" Deficit DLs
2 6
Lat Pulldowns 4 15
BB Shrugs 3 10
DB walk 3 30 sec
Pullups 3 amrap

Bench - Reps Sets Reps

Comp bench
3 8 to 12
CGBP 3 6
Bench w/ pause 1" off chest 3 10
Lat Pulldown 4 15
DB Lateral Raises 3 10
Pullups 3 amrap

Squats - Speed Sets Reps

Squat - Geared:Briefs Only/Raw (wraps if you like) 8 3
Oly Squat or Front Squat
2 5
Paused Squat
3 8
DB walk 3 30 sec
Lying Leg Curl 3 15
Pullups 3 amrap
 Maxes (95% of
true 1RM)
Squat 150
% Working Weight Bench 130
80 188 Deadlift 235
85 200

75 176

% Working Weight

70 91
75 98
65 85

% Working Weight
65 98

70 105

60 90
Week 2

Deads - Speed Sets Reps %

Comp Stance DL 8 3 65
Rackpulls 2 5 70
2" Deficit DL 2 to 3 8 60
Lat Pulldowns 4 15
BB Shrugs 3 10
DB walk 3 30 sec
Pullups 3 amrap

Bench - Max Sets Reps %

Comp Bench 5 2 80
CGBP 3 4 to 6 85
Bench w/ pause 1" off chest 2 6 75
Lat Pulldown 4 15
DB Lateral Raises 3 10
Pullups 3 amrap

Squat - Reps Sets Reps %

Squat - Geared:Briefs Only/Raw 3 8 to 12 70
Oly Squat or Front Squat 2 5 75
Paused Squat 3 8 65
DB walk 3 30 sec
Lying Leg Curl 3 15
Pullups 3 amrap
Working Weight
153
165
141

Working Weight
104
111
98

Working Weight
105
113
98
Week 3

Deads - Reps Sets Reps

Comp Stance DL 2 to 3 8 to 12
Rackpulls 2 6 to 8
2" Deficit DL 2 to 3 10 to 12
Lat Pulldowns 4 15
BB Shrugs 3 10
DB walk 3 30 sec
Pullups 3 amrap

Bench - Speed Sets Reps

Comp Bench 8 3
CGBP 2 5
Bench w/ pause 1" off chest 2 to 3 8
Lat Pulldown 4 15
DB Lateral Raises 3 10
Pullups 3 amrap

Squat - Max Sets Reps

Squat 5 2
Oly Squat or Front Squat 2 1 to 3
Paused Squat 3 4 to 6
DB walk 3 30 sec
Lying Leg Curl 3 15
Pullups 3 amrap
% Working Weight
70 165
75 176
65 153

% Working Weight
65 85
70 91
60 78

% Working Weight
80 120
85 128
75 113
Week 4

Deads - Max Sets Reps %

Comp Stance DL Off Floor 3 2 85
Rackpulls 2 1 to 2 90
2" Deficit DLs 2 3 to 5 80
Lat Pulldowns 4 15
BB Shrugs 3 10
DB walk 3 30 sec
Pullups 3 amrap

Bench - Reps Sets Reps %

Comp bench 3 4 to 8 80
CGBP 3 2 to 3 85
Bench w/ pause 1" off chest 2 6 to 8 75
Lat Pulldown 4 15
DB Lateral Raises 3 10
Pullups 3 amrap

Squats - Speed Sets Reps %

Squat - Geared:Briefs Only/Raw (wraps if you like) 6 2 70
Oly Squat or Front Squat 2 5 75
Paused Squat 2 to 3 8 65
DB walk 3 30 sec
Lying Leg Curl 3 15
Pullups 3 amrap
Working Weight
200
212
188

Working Weight
104
111
98

Working Weight
105
113
98
Week 5

Deads - Speed Sets Reps %

Comp Stance DL 6 2 70
Rackpulls 2 5 75
2" Deficit DL 2 to 3 6 65
Lat Pulldowns 4 15
BB Shrugs 3 10
DB walk 3 30 sec
Pullups 3 amrap

Bench - Max Sets Reps %

Comp Bench 3 2 85
CGBP 2 1 to 2 90
Bench w/ pause 1" off chest 2 3 to 5 80
Lat Pulldown 4 15
DB Lateral Raises 3 10
Pullups 3 amrap

Squat - Reps Sets Reps %

Squat - Geared:Briefs Only/Raw 2 to 3 4 to 8 80
Oly Squat or Front Squat 2 2 to 3 85
Paused Squat 2 6 to 8 75
DB walk 3 30 sec
Lying Leg Curl 3 15
Pullups 3 amrap
Working Weight
165
176
153

Working Weight
111
117
104

Working Weight
120
128
113
Week 6

Deads - Reps Sets Reps %

Comp Stance DL 2 to 3 4 to 8 80
Rackpulls 2 2 to 3 85
2" Deficit DL 2 6 to 8 75
Lat Pulldowns 4 15
BB Shrugs 3 10
DB walk 3 30 sec
Pullups 3 amrap

Bench - Speed Sets Reps %

Comp Bench 6 2 70
CGBP 2 5 75
Bench w/ pause 1" off chest 2 to 3 6 65
Lat Pulldown 4 15
DB Lateral Raises 3 10
Pullups 3 amrap

Squat - Max Sets Reps %

Squat 3 2 85
Oly Squat or Front Squat 2 1 to 2 90
Paused Squat 2 3 to 5 80
DB walk 3 30 sec
Lying Leg Curl 3 15
Pullups 3 amrap
Working Weight
188
200
176

Working Weight
91
98
85

Working Weight
128
135
120
Week 7

Deads - Max Sets Reps %

Comp Stance DL Off Floor 1 2 90
Comp Stance DL Off Floor 1 1 92.5
Comp Stance DL Off Floor 1 1 95
Comp Stance DL Off Floor 1 amrap 80
Lat Pulldowns 4 15
BB Shrugs 3 10
DB walk 3 30 sec
Pullups 3 amrap

Bench - Reps Sets Reps %

Comp bench 2 to 3 3 to 5 85
CGBP 2 1 to 2 90
Bench w/ pause 1" off chest 2 to 3 3 to 5 80
Lat Pulldown 4 15
DB Lateral Raises 3 10
Pullups 3 amrap

Squats - Speed Sets Reps %

Squat - Geared:Briefs Only/Raw (wraps if you like) 5 2 75
Oly Squat or Front Squat 3 3 80
Paused Squat 2 to 3 3 to 5 70
DB walk 3 30 sec
Lying Leg Curl 3 15
Pullups 3 amrap

Who wants to get stronger?!

Working Weight
212
217
223
188

Working Weight
111
117
104

Working Weight
113
120
105
Week 8

Deads - Speed Sets Reps %

Comp Stance DL 5 2 75
Rackpulls 2 to 3 3 to 5 80
2" Deficit DL 2 to 3 6 70
Lat Pulldowns 4 15
BB Shrugs 3 10
DB walk 3 30 sec
Pullups 3 amrap

Bench - Max Sets Reps %

Comp Bench 1 2 90
Comp Bench 1 1 92.5
Comp Bench 1 1 95
Comp Bench 1 amrap 80
Lat Pulldown 4 15
DB Lateral Raises 3 10
Pullups 3 amrap

Squat - Reps Sets Reps %

Squat - Geared:Briefs Only/Raw 2 to 3 3 to 5 85
Oly Squat or Front Squat
2 1 to 2 90
Paused Squat 2 3 to 5 80
DB walk 3 30 sec
Lying Leg Curl

3 15
Pullups 3 amrap
Working Weight
176
188
165

Working Weight
117
120
124
104

Working Weight
128

135
120
Week 9

Deads - Reps Sets Reps %

Comp Stance DL 2 to 3 3 to 5 85
Rackpulls 2 1 to 2 90
2" Deficit DL 2 3 to 5 80
Lat Pulldowns 4 15
BB Shrugs 3 10
DB walk 3 30 sec
Pullups 3 amrap

Bench - Speed Sets Reps %

Comp Bench 5 2 75
CGBP 2 to 3 3 to 5 80
Bench w/ pause 1" off chest 2 to 3 6 70
Lat Pulldown 4 15
DB Lateral Raises 3 10
Pullups 3 amrap

Squat - Max Sets Reps %

Squat Comp stance 1 2 90
Squat Comp stance 1 1 92.5
Squat Comp stance 1 1 95
Squat Comp stance 1 amrap 80
DB walk 3 30 sec
Lying Leg Curl 3 15
Pullups 3 amrap
Working Weight
200
212
188

Working Weight
98
104
91

Working Weight
135
139
143
120