M

GOALS
1) Allow a everyone from a lighter beginner, to a more advanced trainee to put on slabs
of muslce and build work capacity
2) Focus on two big main lifts to develop performance in submaximal percentages
3) Build end range mobility and stability in key areas that typically get injured
4) Prepare you for a strength based program (if desired)

Instructions for Customizing Program

Hypertrophy is the name of the game here. You of course need to progress in
performance over time to continue to progressively overload, but the main focus is
building muscle through tonnage accumulation on compound movements. If you want
to make a substitution, just ensure that the prime movers of said substitution match
those of the exercise you're swapping out. Sometimes, certain lifts are just better for our
particular builds, leverages, or injury history.

FREQUENTLY ASKED QUESTIONS

Q These dip values seem way too high

Refer to the notations that tell you to subtract your bo

the projected number.
Q What do all these acronyms stand for?

A AMRAP: As Many Reps as Possible (perform as many reps as you can for each prescribed set)
AMWAP: As Much Weight as Possible (use as much weight as you can for the prescribed set) NOTE: decre
rep range

SS: Super Set: Perform the two indicated exercises back to back with no rest. Rest after completing each

Q Why only 2 main lifts? Why not 3?

A
Although this is a program that a powerlifter could run with great success, this is not a powerlifting program
recovery to focus on less movement patterns than more, and squat/deadlift or OHP and Bench tend to blee
 RIR SCALE
RIR Definition
0 Concentric Failure, you physically cannot do another rep before resting
0.5 Could have done slightly more weight, but not another rep
1 One rep shy of failure
1.5 One rep shy of failure and could have done slightly more weight
2 Two reps shy of failure
2.5 Two reps shy of failure and could have done slightly more weight
3 Three reps shy of failure
3.5 Three reps shy of failure and could have done slightly more weight
4 Four reps shy of failure
 FRE
Q Can I add extra forearm and

Yes, giant set it w

FRE
UESTIONS Q This calculated lift isnt accura

Adjust the lift dow

subtract your bodyweight from are accurate for m
Q Why does this program prog

ch prescribed set) A The goal of this program is to prod

progressive overload should come
e prescribed set) NOTE: decrease weight as needed to stay in and training adaptation. Making a
for longer, as it reduces training str

t. Rest after completing each Q What do all these colors on

A Yellow: Bench Related

Blue: Deadlift related

s is not a powerlifting program. It's always better in terms of
or OHP and Bench tend to bleed into one another respectively. Green or Orange: Squat or OHP rel
Q Rest periods? What about S

5 minutes per set for bigger

isolations or smaller movem
with abs, bis with tris etc) R
 FREQUENTLY ASKED QUESTIONS
I add extra forearm and neck work?

s, giant set it with your ab work

FREQUENTLY ASKED QUESTIONS

calculated lift isnt accurate for me!!!!

just the lift down +/- 10% as needed! These are just projections, that
e accurate for most.
does this program progress with tempos/longer pauses instead of just weight?

oal of this program is to produce hypertrophy, perfomance in terms of load on the bar is secondary to that goal. With bodybuilding,
essive overload should come only after improving rep quality. This allows you to train a movement for longer, and milk progression
raining adaptation. Making a given weight more stimulative increases stimulus, and reduces fatigue, which allows you to train harder
nger, as it reduces training stress without the use of a deload.

t do all these colors on the exercises stand for?

w: Bench Related

Deadlift related

n or Orange: Squat or OHP related, respectively.

t periods? What about Super Sets or Giant Sets?

nutes per set for bigger movements. 3 minutes for a secondary press/squat/hip hinge, and 2 minutes for
ations or smaller movements. You can also superset or giant set when applicable (bench with rows, squats
h abs, bis with tris etc) RECOMMENDED OPTIONAL GIANT/SUPER SETS ARE BOXED OFF IN GREEN
rojections, that

t goal. With bodybuilding,

nger, and milk progression
h allows you to train harder
nge, and 2 minutes for
ench with rows, squats
OFF IN GREEN
 Details

This is a list of general mobility and activation exercises for you to do

before each workout, use the ones applicable to upper or lower body
respectively
MOBILITY
EXERCISE
Hip Flexion/Rotation
Banded Internal Rotation Stretch
Thoracic Extension Realease on Roller
Shoulder Dislocations
Glute Release w. Lacrosse Ball

EXERCISE
Banded Glute Side Walks
Bird Dog
Reverse Stationary Bike or Backwards Treadmill with the belt turned off
SETS REPS
1-3 30 sec
1 -3 30 sec
1 -3 30 sec
1 -3 10
1 -3 30 sec

ACTIVATION
SETS REPS
2 10 yards
2 10
1 10+ min
 LINK
3 Minute Shoulder Warm Up - Shoulder Dislocations + Wipers + Band Pull Aparts + No Money = READY - YouTube
How To Do An Internal Rotation with Band | Exercise Guide - YouTube
Thoracic Spine Mobilizations with Foam Roller - YouTube
Shoulder Dislocation Mobility Drill: Two Minute To-Do - YouTube
Rub glutes with lacrosse ball

CTIVATION
LINK
Band Walks...You're Doing It WRONG - YouTube
How to Do the Bird Dog Exercise | Abs Workout - YouTube
N/A
Primary Lifts RE-TEST ON WEEK 10
Low Bar Squat 1RM
Conventional Deadlift 1RM
Wide Grip Bench Press 1RM
Standing Overhead Press
Body weight (lbs)
150

Week 1
Secondary Upper Day
Barbell Curl (To Warm up the Elbows, superset these with warm up sets on your bench)
T Shirt Touch Slight Incline Bench Top Set @ 80%
T Shirt Touch Slight Incline Bench Back off Set @ 90% of top set
----->Fatigue Drop Sets (when RPE reaches 9 or More, Drop 5%)
Lat Pulldown of choice
Seated Dumbbell Overhead Press SS With Wrist Curls
Side Lateral Myoreps
Deficit Barbell Row

Secondary Lower Day

Platz Squat Top Set (Heel Elevated ATG)
Platz Squat Backdown 2
Platz Squat Backdown 3
Stiff Legged SSB Goodmorning or Stiff Legged High Bar Goodmorning
Leg Extensions Myoreps
Weight Ab Exercise of Choice

Primary Upper Day

Preacher Curls
3 Count Paused Bench @ 75%1RM
Straight Arm Pulldowns
Weighted Dips @75% of E1RM
Rear Delt Flyes
Optional Tricep Isolation Exercise of Choice (not recommended for long arm benchers)

Primary Lower Day

Romanian Deadlift @ 75% of 1RM
Romanian Deadlift Backdowns
Hack Squat/Reverse Hack Squat/Belt Squat
Pullup/chest supported row of choice
Hamstring Curl/Glute Ham Raise
Rear Delt Flyes
Barbell Shrugs

Week 4
Secondary Upper Day
Barbell Curl
T Shirt Touch Slight Incline Bench Top Set @ 78% (3 Sec Eccentric, 1 sec hold at the top)
T Shirt Touch Slight Incline Bench Back off Set @ 90% of top set (3 sec Eccentric)
----->Fatigue Drop Sets (when RPE reaches 9 or More, Drop 5%) (3 sec Eccentric)
Lat Pulldown of choice
Seated Dumbbell Overhead Press SS With Wrist Curls
Side Lateral Myoreps
Deficit Barbell Row

Secondary Lower Day

Platz Squat Top Set (Heel Elevated ATG) (RAMP TO 15 RM as a Test!)
Platz Squat Backdown 2
Platz Squat Backdown 3
Stiff Legged SSB Goodmorning or Stiff Legged High Bar Goodmorning
Leg Extensions Myorep
Weight Ab Exercise of Choice SSw/ Wrist Extensions

Primary Upper Day

Incline Curls
3 Count Paused Bench @ 80%1RM
Straight Arm Pulldowns
Weighted Dips @78% of E1RM
Rear Delt Flyes
Optional Tricep Isolation Exercise of Choice (not recommended for long arm benchers)

Primary Lower Day

Romanian Deadlift @ 77% of 1RM (use a 3 sec eccentric)
Romanian Deadlift Backdowns (use a 3 sec eccentric)
Hack Squat/Reverse Hack Squat/Belt Squat
Pullup/chest supported row of choice
Hamstring Curl/Glute Ham Raise
Rear Delt Flyes
Barbell Shrugs
Week 7
Secondary Upper Day
Barbell Curl
T Shirt Touch Slight Incline Bench Top Set @ 78% 3 sec Eccentric, 3 Sec Pause
T Shirt Touch Slight Incline Bench Back off Set @ 90% of top set
----->Fatigue Drop Sets (when RPE reaches 9 or More, Drop 5%)
Lat Pulldown of choice
Seated Dumbbell Overhead Press SS With Wrist Curls
Side Lateral Myoreps
Deficit Barbell Row

Secondary Lower Day

Platz Squat Top Set (Heel Elevated ATG) (Ramp up to 15 RM)
Platz Squat Backdown 2
Platz Squat Backdown 3
Stiff Legged SSB Goodmorning or Stiff Legged High Bar Goodmorning
Leg Extensions Myoreps
Weight Ab Exercise of Choice

Primary Upper Day

Preacher Curls
3 Count Paused Bench @ 85%1RM
Straight Arm Pulldowns
Weighted Dips @78% of E1RM
Rear Delt Flyes
Optional Tricep Isolation Exercise of Choice (not recommended for long arm benchers)

Primary Lower Day

Semi Snatch Grip Romanian Deadlift @ 75% of 1RM
Semi Snactch Grip Romanian Deadlift Backdowns
Hack Squat/Reverse Hack Squat/Belt Squat
Pullup/chest supported row of choice
Hamstring Curl/Glute Ham Raise
Rear Delt Flyes
Barbell Shrugs

WEEK 10 SLASH VOLUME ON SECONDARY DAYS to 1 set of each for a soft

Weight (Lbs) Weight (KG)
400 182.5 Weight =bw + weight lifted *.64
450 205
300 135
170 75 Weight = bw + weight lifted
Body weight (KG)
67.5

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
190 85 1
170 77.5 Up to 3
160 72.5 Remainder of 3 sets
3 RIR 3 RIR 4
3 RIR 3 RIR 3
1 RIR (leave 1 RIR on first 12 reps) 1 RIR 2 Myorep Sequences
3 RIR 3 RIR 4

Weight (lbs) Weight (KG) Sets

210 95 1
200 90 1
190 87.5 1
3 RIR 3 RIR 3
2 RIR 2 RIR 2 Myorep Sequences
0RIR 0RIR 2

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
205 92.5 3
2 RIR 2 RIR 3
250 112.5 3
2 RIR 2 RIR 3
2 RIR 2 RIR Up to 3 sets

Weight (lbs) Weight (KG) Sets

305 137.5 1
275 125 2
3 RIR 3 RIR 3
3 RIR 3 RIR 3
2 RIR 2 RIR 3
3 RIR 3 RIR 3
1 RIR 1 RIR 3

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
185 85 1
165 75 Up to 3
155 70 Remainder of 3 sets
4 RIR 4 RIR 4
4 RIR 4 RIR 3
3 RIR (leave 3 RIR on first 12 reps) 3 RIR 1 Myorep Sequence
3 RIR, 2RIR on last set 3 RIR, 2RIR on last set 4

Weight (lbs) (INPUT ANY IN RED) Weight (KG) Sets

250 112.5 1
225 102.5 1
215 97.5 1
4 RIR 4 RIR 3
2 RIR 2 RIR 1 Myorep Sequence
0RIR 0RIR 2

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
215 97.5 3
1 RIR 1 RIR 3
255 115 3
2 RIR 2 RIR 3
4 RIR 4 RIR Up to 3 sets

Weight (lbs) Weight (KG) Sets

310 140 1
275 125 2
4 RIR 4 RIR 3
1 RIR 1 RIR 3
4 RIR 4 RIR 3
2 RIR 2 RIR 3
1 RIR 1 RIR 3
 Weight (lbs) Weight (KG) Sets
2 RIR 2 RIR 4
185 85 1
165 75 Up to 3
155 70 Remainder of 3 sets
3 RIR 3 RIR 4
3 RIR 3 RIR 3
1 RIR (leave 1 RIR on first 12 reps) 1 RIR 2 Myorep Sequences
3 RIR 3 RIR 4

Weight (lbs) INPUT ANY IN RED Weight (KG) Sets

250 112.5 1
240 110 1
225 102.5 1
3 RIR 3 RIR 3
2 RIR 2 RIR 2 Myorep Sequences
0RIR 0RIR 2

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
230 105 3
2 RIR 2 RIR 3
255 115 3
2 RIR 2 RIR 3
2 RIR 2 RIR Up to 3 sets

Weight (lbs) Weight (KG) Sets

305 137.5 1
275 125 2
3 RIR 3 RIR 3
3 RIR 3 RIR 3
2 RIR 2 RIR 3
3 RIR 3 RIR 3
1 RIR 1 RIR 3

ARY DAYS to 1 set of each for a soft deload, THEN TEST NEW 1 REP MAXES on PRIMARY DAYS FOR SBD and OHP
Training Lift 1 RM Weight (Lbs)
Weighted Pushups 1RM (ACC) 220
Slight Incline DB Bench 1RM (ACC) 195
T Shirt Touch Slight Incline Bench (SEC) 240
Weighted Dips (ACC) 330
3 Count Paused Bench 270
Close Grip Bench (SEC) 290

Reps
10
5
6
6
12
12
12 (6,3+) Take a 4 sec rest pause after each mini set
10

Reps
12
12
12
10
10(6,3+) Take a 4 sec rest pause after each mini set
15

Reps
8
7
12
8,7,7
12
10

Reps
8
7
10
12
15
 8
12

Reps
8
5
6
6
10
10
12 (6,3+) Take a 4 sec rest pause after each mini set
10

Reps
12
12
12
10
10(6,3+) Take a 4 sec rest pause after each mini set
15

Reps
8
5
12
7,7,7
12
10

Reps
8
7
8
12
15
8
12
 Reps
10
5
6
6
12
12
12 (6,3+) Take a 4 sec rest pause after each mini set
10

Reps
12
12
12
10
10(6,3+) Take a 4 sec rest pause after each mini set
15

Reps
8
3
12
8,8,8
12
10

Reps
8
7
10
12
15
8
12

Y DAYS FOR SBD and OHP

Weight (KG)
100
87.5
110
150
122.5
132.5

Week 2
Secondary Upper Day
Barbell Curl
T Shirt Touch Slight Incline Bench Top Set @ 83%
T Shirt Touch Slight Incline Bench Back off Set @ 90% of top set
----->Fatigue Drop Sets (when RPE reaches 9 or More, Drop 5%)
Lat Pulldown of choice
Seated Dumbbell Overhead Press SS With Wrist Curls
Side Lateral Myoreps
Deficit Barbell Row

Secondary Lower Day

Platz Squat Top Set (Heel Elevated ATG)
Platz Squat Backdown 2
Platz Squat Backdown 3
Stiff Legged SSB Goodmorning or Stiff Legged High Bar Goodmorning
Leg Extensions Myoreps
Weight Ab Exercise of Choice SSw/ Wrist Extensions

Primary Upper Day

Preacher Curls
3 Count Paused Bench @ 75%1RM
Straight Arm Pulldowns
Weighted Dips @75% of E1RM
Rear Delt Flyes
Optional Tricep Isolation Exercise of Choice (not recommended for long arm benchers)

Primary Lower Day

Romanian Deadlift @ 77% of 1RM
Romanian Deadlift Backdowns
Hack Squat/Reverse Hack Squat/Belt Squat
Pullup/chest supported row of choice
Hamstring Curl/Glute Ham Raise
Rear Delt Flyes
Barbell Shrugs

Week 5
Secondary Upper Day
Barbell Curl
T Shirt Touch Slight Incline Bench Top Set @ 80% (3 Sec Eccentric, 1 sec hold at the top)
T Shirt Touch Slight Incline Bench Back off Set @ 90% of top set (3 sec Eccentric)
----->Fatigue Drop Sets (when RPE reaches 9 or More, Drop 5%) (3 sec Eccentric)
Lat Pulldown of choice (choose a new bar or grip)
Paused Seated Dumbbell Overhead Press SS With Wrist Curls
Lu Raise Myoreps
Deficit Barbell Row w/slow eccentric

Secondary Lower Day

Platz Squat Top Set (Heel Elevated ATG)
Platz Squat Backdown 2
Platz Squat Backdown 3
Stiff Legged SSB Goodmorning or Stiff Legged High Bar Goodmorning
Leg Extensions Myorep with slow eccentric
Weight Ab Exercise of Choice SSw/ Wrist Extensions (pick a new exercise)

Primary Upper Day

Incline Curls
3 Count Paused Bench @ 80%1RM
Straight Arm Pulldowns
Weighted Dips @78% of E1RM
Rear Delt Flyes
Optional Tricep Isolation Exercise of Choice pick a new exercise

Primary Lower Day

Romanian Deadlift @ 77% of 1RM (use a 3 sec eccentric)
Romanian Deadlift Backdowns (use a 3 sec eccentric)
Hack Squat/Reverse Hack Squat/Belt Squat (pick a new excercise)
Pullup/chest supported row of choice (pick a new excercise)
Hamstring Curl/Glute Ham Raise
Rear Delt Flyes
Barbell Shrugs
Week 8
Secondary Upper Day
Barbell Curl
T Shirt Touch Slight Incline Bench Top Set @ 80% 3 sec Eccentric, 3 Sec Pause
T Shirt Touch Slight Incline Bench Back off Set @ 90% of top set
----->Fatigue Drop Sets (when RPE reaches 9 or More, Drop 5%)
Lat Pulldown of choice
Seated Dumbbell Overhead Press SS With Wrist Curls
Side Lateral Myoreps
Deficit Barbell Row

Secondary Lower Day

Platz Squat Top Set (Heel Elevated ATG)
Platz Squat Backdown 2
Platz Squat Backdown 3
Stiff Legged SSB Goodmorning or Stiff Legged High Bar Goodmorning
Leg Extensions Myoreps
Weight Ab Exercise of Choice SSw/ Wrist Extensions

Primary Upper Day

Preacher Curls
3 Count Paused Bench @ 85%1RM
Straight Arm Pulldowns
Weighted Dips @75% of E1RM
Rear Delt Flyes
Optional Tricep Isolation Exercise of Choice (not recommended for long arm benchers)

Primary Lower Day

Semi Snatch Grip Romanian Deadlift @ 75% of 1RM
Semi Snactch Grip Romanian Deadlift Backdowns
Hack Squat/Reverse Hack Squat/Belt Squat Pick a new exercise
Pullup/chest supported row of choice Pick a new exercise
Hamstring Curl/Glute Ham Raise
Rear Delt Flyes
Barbell Shrugs
 Training Lift 1 RM
3:3:0 Tempo Football Bar Bench
Feet Up Bench (PRI)
Slight Incline (ACC)
Larsen Press (PRI)
Paused Football Bar Bench (SEC)
Floor Press (SEC)

Weight (lbs) Weight (KG)

2 RIR 2 RIR
200 90
180 82.5
170 77.5
2 RIR 2 RIR
3 RIR 3 RIR
1 RIR (leave 1 RIR on first 12 reps) 1 RIR
3 RIR, 2RIR on last set 3 RIR, 2RIR on last set

Weight (lbs) Weight (KG)

215 97.5
205 92.5
195 87.5
3 RIR 3 RIR
2 RIR 2 RIR
0RIR 0RIR

Weight (lbs) Weight (KG)

2 RIR 2 RIR
205 92.5
2 RIR 2 RIR
250 112.5
2 RIR 2 RIR
2 RIR 2 RIR

Weight (lbs) Weight (KG)

310 140
275 125
2 RIR 2 RIR
2 RIR 2 RIR
2 RIR 2 RIR
2 RIR 2 RIR
1 RIR 1 RIR

Weight (lbs) Weight (KG)

2 RIR 2 RIR
190 87.5
170 77.5
160 72.5
3 RIR 3 RIR
3 RIR 3 RIR
3 RIR (leave 3 RIR on first 12 reps) 3 RIR
3 RIR 3 RIR

Weight (lbs) Weight (KG)

225 102.5
205 92.5
190 87.5
3 RIR 3 RIR
2 RIR 2 RIR
0RIR 0RIR

Weight (lbs) Weight (KG)

2 RIR 2 RIR
215 97.5
4 RIR 4 RIR
255 115
2 RIR 2 RIR
3 RIR 3 RIR

Weight (lbs) Weight (KG)

310 140
275 125
3 RIR 3 RIR
3 RIR 3 RIR
3 RIR 3 RIR
2 RIR 2 RIR
1 RIR 1 RIR
Weight (lbs) Weight (KG)
2 RIR 2 RIR
190 87.5
170 77.5
160 72.5
2 RIR 2 RIR
3 RIR 3 RIR
1 RIR (leave 1 RIR on first 12 reps) 1 RIR
3 RIR, 2RIR on last set 3 RIR, 2RIR on last set

Weight (lbs) Weight (KG)

235 107.5
225 102.5
210 95
3 RIR 3 RIR
2 RIR 2 RIR
0RIR 0RIR

Weight (lbs) Weight (KG)

2 RIR 2 RIR
230 105
2 RIR 2 RIR
250 112.5
2 RIR 2 RIR
2 RIR 2 RIR

Weight (lbs) Weight (KG)

310 140
275 125
2 RIR 2 RIR
2 RIR 2 RIR
2 RIR 2 RIR
2 RIR 2 RIR
1 RIR 1 RIR
Weight (Lbs) Weight (KG)
225 102.5
270 122.5
255 115
285 130
255 115
275 125

Sets Reps
4 10
1 5
Up to 3 6
Remainder of 3 sets 6
4 12
3 12
3 Myorep Sequences 12 (6,3+) Take a 4 sec rest pause after each mini set
4 10

Sets Reps
1 12
1 12
1 12
3 10
3 Myorep Sequences 10(6,3+) Take a 4 sec rest pause after each mini set
2 15

Sets Reps
4 8
4 7
3 12
3 8,8,7
3 12
Up to 3 sets 10

Sets Reps
1 8
3 7
3 10
3 12
3 15
 3 8
3 12

Sets Reps
4 8
1 5
Up to 3 6
Remainder of 3 sets 6
4 10
3 10
2 Myorep Sequences 12 (6,3+) Take a 4 sec rest pause after each mini set
4 10

Sets Reps
1 12
1 12
1 12
3 8
2 Myorep Sequence 10(6,3+) Take a 4 sec rest pause after each mini set
2 15

Sets Reps
4 8
4 5
3 10
3 8,7,6
3 12
Up to 3 sets 10

Sets Reps
1 8
3 7
3 8
3 12
3 12
3 8
3 10
Sets Reps
4 10
1 5
Up to 3 6
Remainder of 3 sets 6
4 12
3 12
3 Myorep Sequences 12 (6,3+) Take a 4 sec rest pause after each mini set
4 10

Sets Reps
1 12
1 12
1 12
3 10
3 Myorep Sequences 10(6,3+) Take a 4 sec rest pause after each mini set
2 15

Sets Reps
4 8
4 7
3 12
3 9,8,7
3 12
Up to 3 sets 10

Sets Reps
1 8
3 7
3 10
3 12
3 15
3 8
3 12
Training Lift
Pause Low Bar 1RM (PRI)
High Bar Squat 1RM (SEC)
Platz Squat 1RM (SEC)
Heel Elev. Zercher 1RM (SEC)
3:3:0 Tempo Pause Squat (SEC)
Rv. Hack Squat 1RM (ACC)

Week 3
Secondary Upper Day
Barbell Curl
T Shirt Touch Slight Incline Bench Top Set @ 85%
T Shirt Touch Slight Incline Bench Back off Set @ 90% of top set
----->Fatigue Drop Sets (when RPE reaches 9 or More, Drop 5%)
Lat Pulldown of choice
Seated Dumbbell Overhead Press SS With Wrist Curls
Side Lateral Myoreps
Deficit Barbell Row

Secondary Lower Day

Platz Squat Top Set (Heel Elevated ATG)
Platz Squat Backdown 2
Platz Squat Backdown 3
Stiff Legged SSB Goodmorning or Stiff Legged High Bar Goodmorning
Leg Extensions Myoreps
Weight Ab Exercise of Choice SS w/ Wrist Extensions

Primary Upper Day

Preacher Curls
3 Count Paused Bench @ 75%1RM
Straight Arm Pulldowns
Weighted Dips @75% of E1RM
Rear Delt Flyes
Optional Tricep Isolation Exercise of Choice (not recommended for long arm benchers)

Primary Lower Day

Romanian Deadlift @ 77% of 1RM
Romanian Deadlift Backdowns
Hack Squat/Reverse Hack Squat/Belt Squat
Pullup/chest supported row of choice
Hamstring Curl/Glute Ham Raise
Rear Delt Flyes
Barbell Shrugs

Week 6
Secondary Upper Day
Barbell Curl
T Shirt Touch Slight Incline Bench Top Set @ 83% (3 Sec Eccentric, 1 sec hold at the top)
T Shirt Touch Slight Incline Bench Back off Set @ 90% of top set (3 sec Eccentric)
----->Fatigue Drop Sets (when RPE reaches 9 or More, Drop 5%) (3 sec Eccentric)
Lat Pulldown of choice
Paused Seated Dumbbell Overhead Press SS With Wrist Curls
Lu Raise Myoreps
Deficit Barbell Row w/slow eccentric

Secondary Lower Day

Platz Squat Top Set (Heel Elevated ATG)
Platz Squat Backdown 2
Platz Squat Backdown 3
Stiff Legged SSB Goodmorning or Stiff Legged High Bar Goodmorning
Leg Extensions Myorep with slow eccentric
Weight Ab Exercise of Choice SSw/ Wrist Extensions

Primary Upper Day

Incline Curls
3 Count Paused Bench @ 80%1RM
Dumbbell Pullovers
Weighted Dips @78% of E1RM
Rear Delt Flyes
Optional Tricep Isolation Exercise of Choice pick a new exercise

Primary Lower Day

Romanian Deadlift @ 77% of 1RM (use a 3 sec eccentric)
Romanian Deadlift Backdowns (use a 3 sec eccentric)
Hack Squat/Reverse Hack Squat/Belt Squat
Pullup/chest supported row of choice
Hamstring Curl/Glute Ham Raise
Rear Delt Flyes
Barbell Shrugs
Week 9
Secondary Upper Day
Barbell Curl
T Shirt Touch Slight Incline Bench Top Set @ 85% 3 sec Eccentric, 3 Sec Pause
T Shirt Touch Slight Incline Bench Back off Set @ 90% of top set
----->Fatigue Drop Sets (when RPE reaches 9 or More, Drop 5%)
Lat Pulldown of choice
Seated Dumbbell Overhead Press SS With Wrist Curls
Side Lateral Myoreps
Deficit Barbell Row

Secondary Lower Day

Platz Squat Top Set (Heel Elevated ATG)
Platz Squat Backdown 2
Platz Squat Backdown 3
Stiff Legged SSB Goodmorning or Stiff Legged High Bar Goodmorning
Leg Extensions Myoreps
Weight Ab Exercise of Choice SS w/ Wrist Extensions

Primary Upper Day

Preacher Curls
3 Count Paused Bench @ 75%1RM
Straight Arm Pulldowns
Weighted Dips @75% of E1RM
Rear Delt Flyes
Optional Tricep Isolation Exercise of Choice (not recommended for long arm benchers)

Primary Lower Day

Semi Snatch Grip Romanian Deadlift @ 75% of 1RM
Semi Snactch Grip Romanian Deadlift Backdowns
Hack Squat/Reverse Hack Squat/Belt Squat
Pullup/chest supported row of choice
Hamstring Curl/Glute Ham Raise
Rear Delt Flyes
Barbell Shrugs
Weight (Lbs) Weight (KG)
370 167.5
370 167.5
340 155
300 135
310 140
440 200

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
205 92.5 1
185 85 Up to 3
175 80 Remainder of 3 sets
2 RIR 2 RIR 4
2 RIR 2 RIR 3
1 RIR (leave 1 RIR on first 12 reps) 1 RIR 3 Myorep Sequences
3 RIR, 2RIR on last set 3 RIR, 2RIR on last set 4

Weight (lbs) Weight (KG) Sets

220 100 1
210 95 1
200 90 1
2 RIR 2 RIR 3
2 RIR 2 RIR 3 Myorep Sequences
0RIR 0RIR 2

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
205 92.5 5
2 RIR 2 RIR 3
250 112.5 3
2 RIR 2 RIR 3
1 RIR 1 RIR Up to 3 sets

Weight (lbs) Weight (KG) Sets

310 140 1
275 125 4
1 RIR 1 RIR 3
2 RIR 2 RIR 3
2 RIR 2 RIR 3
2 RIR 2 RIR 3
1 RIR 1 RIR 3

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
200 90 1
180 82.5 Up to 3
170 77.5 Remainder of 3 sets
2 RIR 2 RIR 4
2 RIR 2 RIR 3
3 RIR (leave 3 RIR on first 12 reps) 3 RIR 3 Myorep Sequences
3 RIR 3 RIR 4

Weight (lbs) Weight (KG) Sets

235 107.5 1
210 95 1
200 90 1
3 RIR, 1 RIR on last set 3 RIR, 1 RIR on last set 3
2 RIR 2 RIR 3 Myorep Sequences
0RIR 0RIR 2

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
215 97.5 5
3 RIR 3 RIR 3
255 115 3
2 RIR 2 RIR 3
3 RIR 3 RIR Up to 3 sets

Weight (lbs) Weight (KG) Sets

310 140 1
275 125 4
2 RIR 2 RIR 3
2 RIR 2 RIR 3
2 RIR 2 RIR 3
2 RIR 2 RIR 3
1 RIR 1 RIR 3
Weight (lbs) Weight (KG) Sets
2 RIR 2 RIR 4
205 92.5 1
185 85 Up to 3
175 80 Remainder of 3 sets
2 RIR 2 RIR 4
2 RIR 2 RIR 3
1 RIR (leave 1 RIR on first 12 reps) 1 RIR 3 Myorep Sequences
3 RIR, 2RIR on last set 3 RIR, 2RIR on last set 4

Weight (lbs) Weight (KG) Sets

240 110 1
230 105 1
215 97.5 1
2 RIR 2 RIR 3
2 RIR 2 RIR 3 Myorep Sequences
0RIR 0RIR 2

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
230 105 5
2 RIR 2 RIR 3
250 112.5 3
2 RIR 2 RIR 3
1 RIR 1 RIR Up to 3 sets

Weight (lbs) Weight (KG) Sets

310 140 1
275 125 4
1 RIR 1 RIR 3
2 RIR 2 RIR 3
2 RIR 2 RIR 3
2 RIR 2 RIR 3
1 RIR 1 RIR 3
Training Lift 1RM Weight (Lbs) Weight (KG)
Free Wt Belt Squat 1RM (ACC) 360 162.5
RDL 1RM (SEC) 405 142.5
3 Sec Eccentric SLDL (SEC) 315 112.5
90 Deg Back Ext 1RM (SEC) 250 110
Rubish Ext 1RM (SEC) 240 195
Wide Stance Snatch 1RM (PRI) 430 155

Reps
10
5
6
6
12
12
12 (6,3+) Take a 4 sec rest pause after each mini set
10

Reps
12
12
12
10
10(6,3+) Take a 4 sec rest pause after each mini set
15

Reps
8
7
12
8,8,8+
12
10

Reps
8
7
10
12
15
 8
12

Reps
8
5
6
6
10
10
12 (6,3+) Take a 4 sec rest pause after each mini set
10

Reps
12
12
12
8
10(6,3+) Take a 4 sec rest pause after each mini set
15

Reps
8
5
10
8,8,7
12
10

Reps
8
7
8
12
12
8
10
Reps
10
5
6
6
12
12
12 (6,3+) Take a 4 sec rest pause after each mini set
10

Reps
12
12
12
10
10(6,3+) Take a 4 sec rest pause after each mini set
15

Reps
8
7
12
9,8,8
12
10

Reps
8
7
10
12
15
8
12
Training Lift 1RM Weight (Lbs) Weight (KG)
Stiff Legged Deadlift (PRI) 400 180
Low Handle Trap Bar Deadlift (SEC) 475 215
Close Stance Snatch 1RM (SEC) 340 155
Paused Standing OHP (PRI) 155 70
Football Bar OHP (SEC) 160 75
Seated Back Supported OHP (SEC) 185 85