MAKE A COPY SO THAT YOU CAN

GOALS
1) Accumulate
2) Focus on synergistically Volume
building in different
general intensities
pressing strengthand
andrep rangeson 1 lower body
focusing
lift
3) Allow for complete customization
4) Increase General Strength on a variety of exercises, and add to your training rotation

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.

FREQUENTLY ASKED QUESTIONS

Q What does RIR mean? Why is it being used in the program? How do I use it?

Reps in reserve. RIR refers to a judgement of how many reps are "left in the tank." of a given set. Th
A what each RIR stands for. If your program says "3 sets of 10, 2 RIR," select a weight that you could d
complete 10 reps (therefore leaving 2 in the tank). The easiest way to determine your RIR is to work
reps you are to do. For instance, if your program calls for 3 sets of 8 @ 2 RIR, warm up with lighter w
adding weight in sets of 8 until you feel the weight is heavy enough that you would only have 2 rep
That set will count as your first working set (set 1 of 3, in this example). Finish your sets with that w
necessary. We use RIR on smaller exercises, to allow you to pick loads based on how fatigued or no

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: decrea
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 bleed

FREQUENTLY ASKED QUESTIONS

Q What does Secondary Day and Primary Day Mean?

A Primary Days are your most strenuous training days, and where you push progr
movements that stimulate a huge training adaptation. Secondary days are addi
in a fatigued state from your earlier training sessions. You're focusing far more
and accumulating sub maximal volume. You perform heavy training maxes on s
gives you an accurate picture of what your every day of the week strength is, as
opprotunity to easily peak your strength by performing it on a primary day inste

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
OU CAN EDIT THE SHEET, THIS COPY O
ONLY
ESTIONS
btract your bodyweight from
ESTIONS
use it?
e tank." of a given set. The scale is written to the left of
a weight that you could do for 12 reps to failure, but
rmine your RIR is to work up in sets of however many
R, warm up with lighter weights in sets of 8. Continue
ou would only have 2 reps left in you at the end of the set.
ish your sets with that weight, or decrease the load if
ed on how fatigued or non fatigued you are.
rescribed set)
escribed set) NOTE: decrease weight as needed to stay in rep
st after completing each
FREQU
Q This calculated lift isnt accurate f
Adjust the lift down
that are accurate fo
FREQU
Q Why do the weights stay the sam
A
A lot of times, your body doesn't ne
vastly increase your training stress.
in the previous weeks session. Doin
you're stronger overall - you're perf
Q How do I re-run this program?
A
After 9 weeks, plug in your new maxes
doing that, you simply restructure you
Program, but it is really an infinity wee
Q What do all these colors on the
 A Yellow: Bench Related

Blue: Deadlift related

not a powerlifting program. It's always better in terms of
HP and Bench tend to bleed into one another respectively. Green or Orange: Squat or OHP related

ESTIONS Q Rest periods? What about Sup

A
5 minutes per set for bigger m
for isolations or smaller move
here you push progression the hardest, with rows, squats with abs, bis with
ndary days are additional volume that is done IN GREEN
e focusing far more on movement variability,
training maxes on secondary day, because it Q Why no direct arm work?
week strength is, as well as giving you the
n a primary day instead A That's nuanced and depends o
bench and deadlift leverages.
overuse more than likely, this
extension with each rep. Extra
pressing and pulls. But if your
IS COPY OF THE PROGRAM IS READ

FREQUENTLY ASKED QUESTIONS

s calculated lift isnt accurate for me!!!!

djust the lift down +/- 10% as needed! These are just projections,
at are accurate for most.

FREQUENTLY ASKED QUESTIONS

y do the weights stay the same on certain weeks?

t of times, your body doesn't need much to grow stronger or bigger. A slight change in either adding a rep or a set will
ly increase your training stress. Any subsequent exercises will then have to be performed with more fatigue than they did
e previous weeks session. Doing those subsequent exercises in a more fatigued state is also indicative of the fact that
re stronger overall - you're performing the same sets, reps, and weights, but with less overall energy and more fatigue

w do I re-run this program?

r 9 weeks, plug in your new maxes at the top left of the program, and select new exercises for your accessories as needed. After
g that, you simply restructure your program as you did the first time, run it over and over again. This is written as a 9 Week
ram, but it is really an infinity week program. All you need to do is decide how much to change your maximum volume.

at do all these colors on the exercises stand for?

ow: Bench Related

: Deadlift related

n or Orange: Squat or OHP related, respectively.

t periods? What about Super Sets or Giant Sets?

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

y no direct arm work?

t's nuanced and depends on your build. This particular template is designed for someone with poor
ch and deadlift leverages. Long arms, long legs. For someone like that, direct arm work will lead to
ruse more than likely, this is because long armed benchers go through full elbow flexion and
ension with each rep. Extra extensions or curls aren't generally needed when you're doing a lot of
ssing and pulls. But if your arms are shorter, add arm work at the end of the training session
S READ

projections,

dding a rep or a set will

more fatigue than they did
dicative of the fact that
nergy and more fatigue

cessories as needed. After

s written as a 9 Week
maximum volume.
p hinge, and 2 minutes
cable (bench with
ETS ARE BOXED OFF

someone with poor

m work will lead to
w flexion and
u're doing a lot of
ning session
 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

A
EXERCISE
Banded Glute Side Walks
Bird Dog
Reverse Stationary Bike or Backwards Treadmill With The Belt Turned Offf
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

ACTIVATION
LINK
Band Walks...You're Doing It WRONG - YouTube
How to Do the Bird Dog Exercise | Abs Workout - YouTube
N/A
Primary Lifts Weight (Lbs) Weight (KG)
Low Bar Squat 1RM 220 100
Conventional Deadlift 1RM 220 100
Wide Grip Bench Press 1RM 150 67.5
Standing Overhead Press 220 100
Body weight (lbs) Body weight (KG)
200 90
Dip load = Projected 1RM - bw

STEP 1
Week 1
Secondary Bench Day Weight (lbs) Weight (KG) Sets
Larsen Press Single @ 90% 130 60 1
Paused Close Grip Bench @67% of E1RM 95 42.5 3
Lat Pulldown of choice 2 RIR 2 RIR 4
Slight Incline Bench @65% of E1RM 85 37.5 3
Lu Raises 1 RIR 1 RIR 3
Barbell Row of choice 2 RIR 2 RIR 4

Secondary Deadlift Day Weight (lbs) Weight (KG) Sets

Paused Low Bar Squat @ 70% E1RM 140 62.5 3
90 Degree Back Extension 85 37.5 3
Belt Squat/Single Leg Press/Reverse Lunge 2 RIR 2 RIR 3
Weight Ab Exercise of Choice 0RIR 0RIR 2

Primary Bench Day Weight (lbs) Weight (KG) Sets

Paused Feet Up Bench @ 73% of E1RM 100 45 3
Weighted Inverted Rows 2 RIR 2 RIR 3
Weighted Dips @75% of E1RM 125 57.5 3
Optional Shoulder Isolation of choice 2 RIR 2 RIR 3

Primary Deadlift Day Weight (lbs) Weight (KG) Sets

Paused Deadlift Single @90% 190 87.5 1
Romanian Deadlift @75% of 1RM 150 67.5 3
Leg Extensions 3 RIR 3 RIR 3
Pullup/chest supported row of choice 3 RIR 3 RIR 3
Hamstring Curl/Glute Ham Raise 2 RIR 2 RIR 3
Barbell Shrugs 1 RIR 1 RIR 3

STEP 2
Week 4
Secondary Bench Day Weight (lbs) Weight (KG) Sets
Larsen Press Single @ 93% 135 62.5 1
Paused Close Grip Bench @73% of E1RM 105 47.5 3
Lat Pulldown of choice 2 RIR 2 RIR 4
Slight Incline Bench @70% of E1RM 90 40 3
Lu Raises 1 RIR 1 RIR 3
Barbell Row of choice 2 RIR 2 RIR 4
Secondary Deadlift Day Weight (lbs) Weight (KG) Sets
Paused Low Bar Squat @ 74% E1RM 150 67.5 3
90 Degree Back Extension 85 37.5 3
Belt Squat/Single Leg Press/Reverse Lunge 2 RIR 2 RIR 3
Weight Ab Exercise of Choice 0RIR 0RIR 2

Primary Bench Day Weight (lbs) Weight (KG) Sets

Paused Feet Up Bench @ 78% of E1RM 105 47.5 3
Weighted Inverted Rows 2 RIR 2 RIR 3
Weighted Dips @75% of E1RM 125 57.5 3
Optional Shoulder Isolation of choice 2 RIR 2 RIR 3

Primary Deadlift Day Weight (lbs) Weight (KG) Sets

Paused Deadlift Single @93% 195 87.5 1
Romanian Deadlift @80% of 1RM 160 72.5 3
Leg Extensions 3 RIR 3 RIR 3
Pullup/chest supported row of choice 3 RIR 3 RIR 3
Hamstring Curl/Glute Ham Raise 2 RIR 2 RIR 3
Barbell Shrugs 1 RIR 1 RIR 3
STEP 3 MINI PEAK
Week 7
Secondary Bench Day Weight (lbs) Weight (KG) Sets
Larsen Press Single @ 95% 140 62.5 1
Paused Football Bar Bench @75% of E1RM 100 45 3
Lat Pulldown of choice 3 RIR 3 RIR 4
Dumbbell Bench (half for each hand) 85 37.5 3
Lu Raises 3 RIR 3 RIR 3
Barbell Row of choice 3 RIR 3 RIR 4

Secondary Deadlift Day Weight (lbs) Weight (KG) Sets

Paused Low Bar Squat @ 76% E1RM 150 67.5 3
Dumbbell RDL 3 RIR 3 RIR 3
Belt Squat/Single Leg Press/Reverse Lunge 3 RIR 3 RIR 3
Weight Ab Exercise of Choice 0RIR 0RIR 2

Primary Bench Day Weight (lbs) Weight (KG) Sets

Paused Feet Up Bench @ 67% of E1RM 90 40 3
Weighted Inverted Rows 2 RIR 2 RIR 3
Weighted Dips @75% of E1RM 125 57.5 3
Optional Shoulder Isolation of choice 2 RIR 2 RIR 3

Primary Deadlift Day Weight (lbs) Weight (KG) Sets

Paused Deadlift Single @90% 190 87.5 1
Romanian Deadlift @67% of 1RM 135 60 3
Leg Extensions 2 RIR 2 RIR 3
Pullup/chest supported row of choice 3 RIR 3 RIR 3
Hamstring Curl/Glute Ham Raise 3 RIR 3 RIR 3
Barbell Shrugs 3 RIR 3 RIR 3
Training Lift Weight (Lbs) Weight (KG)
Tempo Bench 1RM (SEC) 140 62.5
Feet Up Bench 1RM (PRI) 135 60
RDL 1RM (SEC) 200 90
Pause Dead 1RM (PRI) 210 95
Slight Incline 1RM (ACC) 130 60
Pause Low Bar 1RM (PRI) 200 90
Larsen Press 1RM (PRI) 145 65
DB Bench Max (ACC) 115 52.5

Week 2
Reps Secondary Bench Day Weight (lbs)
1 Weighted Dip@ 90% 150
8 Paused Close Grip Bench @70% of E1RM 100
12 Lat Pulldown of choice 1.5 RIR
12 Slight Incline Bench @65% of E1RM 85
12 Lu Raises 1 RIR
10 Barbell Row of choice 2 RIR

Reps Secondary Deadlift Day Weight (lbs)

8,7,7 Paused Low Bar Squat @ 70% E1RM 140
10 90 Degree Back Extension 85
10 Belt Squat/Single Leg Press/Reverse Lunge 2 RIR
15 Weight Ab Exercise of Choice 0RIR

Reps Primary Bench Day Weight (lbs)

8 Paused Feet Up Bench @ 73% of E1RM 100
12 Weighted Inverted Rows 2 RIR
8,7,7 Weighted Dips @75% of E1RM 125
12 Optional Shoulder Isolation of choice 2 RIR

Reps Primary Deadlift Day Weight (lbs)

1 Rubish Extension Single @90% 110
7 Romanian Deadlift @75% of 1RM 150
10 Leg Extensions 2 RIR
12 Pullup/chest supported row of choice 2 RIR
15 Hamstring Curl/Glute Ham Raise 2 RIR
12 Barbell Shrugs 1 RIR

Week 5
Reps Secondary Bench Day Weight (lbs)
1 Weighted Dip Single @ 93% 155
6 Paused Close Grip Bench @73% of E1RM 105
12 Lat Pulldown of choice 2 RIR
8 Slight Incline Bench @70% of E1RM 90
12 Lu Raises 1 RIR
10 Barbell Row of choice 2 RIR
Reps Secondary Deadlift Day Weight (lbs)
7,6,6 Paused Low Bar Squat @ 74% E1RM 150
10 90 Degree Back Extension 85
10 Belt Squat/Single Leg Press/Reverse Lunge 2 RIR
15 Weight Ab Exercise of Choice 0RIR

Reps Primary Bench Day Weight (lbs)

5 Paused Feet Up Bench @ 78% of E1RM 105
12 Weighted Inverted Rows 2 RIR
5 Weighted Dips @75% of E1RM 125
12 Optional Shoulder Isolation of choice 2 RIR

Reps Primary Deadlift Day Weight (lbs)

1 Rubish Extension Single @93% 110
4 Romanian Deadlift @80% of 1RM 160
10 Leg Extensions 2 RIR
12 Pullup/chest supported row of choice 2 RIR
15 Hamstring Curl/Glute Ham Raise 2 RIR
12 Barbell Shrugs 1 RIR

Week 8 (COMP SPECIFIC VARIATIONS)

Reps Secondary Bench Day Weight (lbs)
1 Competition Style Bench @ 90% 135
7 Paused Football Bar Bench @75% of E1RM 100
12 Lat Pulldown of choice 2 RIR
7 5 Count Pause Bench 100
12 Lu Raises 2 RIR
10 Barbell Row of choice 2 RIR

Reps Secondary Deadlift Day Weight (lbs)

6,5,5 Paused Low Bar Squat @ 85% E1RM 170
8 Dumbbell RDL 2 RIR
8 Belt Squat/Single Leg Press/Reverse Lunge 3 RIR
10 Weight Ab Exercise of Choice 0RIR

Reps Primary Bench Day Weight (lbs)

10 Competition Pause Bench @ 85% of E1RM 130
12 Weighted Inverted Rows 1 RIR
7 Weighted Dips @85% of E1RM 140
12 Optional Shoulder Isolation of choice 1 RIR

Reps Primary Deadlift Day Weight (lbs)

1 Competition Deadlift Single @90% 200
10 Paused Deadlift @78% of 1RM 165
10 Leg Extensions 1 RIR
12 Pullup/chest supported row of choice 2 RIR
15 Hamstring Curl/Glute Ham Raise 2 RIR
12 Barbell Shrugs 3 RIR
Training Lift Weight (Lbs) Weight (KG)
High Bar Squat 1RM (SEC) 205 92.5
Platz Squat 1RM (SEC) 185 85
Heel Elev. Zercher 1RM (SEC) 165 75
Single Leg Press 10RM (ACC) 110 50
Rv. Hack Squat 1RM (ACC) 240 110
Free Wt Belt Squat 1RM (ACC) 185 85
90 Deg Back Ext 1RM (SEC) 120 55
Rubish Ext 1RM (SEC) 115 52.5

Weight (KG) Sets Reps

67.5 1 1
45 3 8
1.5 RIR 4 12
37.5 3 12
1 RIR 3 12
2 RIR 4 10

Weight (KG) Sets Reps

62.5 3 8,8,7
37.5 3 10
2 RIR 3 10
0RIR 2 15

Weight (KG) Sets Reps

45 4 8
2 RIR 3 12
57.5 3 8,8,7
2 RIR 3 12

Weight (KG) Sets Reps

50 1 1
67.5 4 7
2 RIR 4 10
2 RIR 3 12
2 RIR 3 15
1 RIR 3 10

Weight (KG) Sets Reps

70 1 1
47.5 3 6
2 RIR 4 12
40 3 8
1 RIR 3 12
2 RIR 4 10
Weight (KG) Sets Reps
67.5 3 7,7,6
37.5 3 10
2 RIR 3 10
0RIR 2 15

Weight (KG) Sets Reps

47.5 4 5
2 RIR 3 12
57.5 3 5
2 RIR 3 12

Weight (KG) Sets Reps

50 1 1
72.5 4 4
2 RIR 3 10
2 RIR 3 12
2 RIR 3 15
1 RIR 3 12

Weight (KG) Sets Reps

62.5 1 1
45 3 7
2 RIR 4 12
45 3 3
2 RIR 3 12
2 RIR 4 10

Weight (KG) Sets Reps

77.5 3 6,6,5
2 RIR 3 8
3 RIR 3 8
0RIR 2 10

Weight (KG) Sets Reps

60 3 3
1 RIR 3 12
62.5 3 2
1 RIR 3 12

Weight (KG) Sets Reps

90 1 1
75 3 5
1 RIR 3 10
2 RIR 3 12
2 RIR 3 15
1 RIR 3 12
 Training Lift Weight (Lbs)
Wide Stance Snatch 1RM (PRI) 210
Close Stance Snatch 1RM (SEC) 165
Weight =bw + weight lifted *.64 Weighted Pushups 1RM (ACC) 235
Slight Incline DB Bench 1RM (ACC) 100
JM Press 12RM (ACC) 70
Weight =bw + weight lifted Weighted Dips 1 RM (ACC) 165
Overhead Tricep Extensions 10 RM 40
Close Grip Bench 1 RM (SEC) 145

Week 3
Secondary Bench Day Weight (lbs) Weight (KG)
Slight incline @ 90% 115 52.5
Paused Close Grip Bench @70% of E1RM 100 45
Lat Pulldown of choice 1 RIR 1 RIR
Slight Incline Bench @65% of E1RM 85 37.5
Lu Raises 0 RIR 0 RIR
Barbell Row of choice 1 RIR 1 RIR

Secondary Deadlift Day Weight (lbs) Weight (KG)

Paused Low Bar Squat @ 70% E1RM 140 62.5
90 Degree Back Extension 85 37.5
Belt Squat/Single Leg Press/Reverse Lunge 1 RIR 1 RIR
Weight Ab Exercise of Choice 0RIR 0RIR

Primary Bench Day Weight (lbs) Weight (KG)

Paused Feet Up Bench @ 73% of E1RM 100 45
Weighted Inverted Rows 2 RIR 2 RIR
Weighted Dips @75% of E1RM 125 57.5
Optional Shoulder Isolation of choice 2 RIR 2 RIR

Primary Deadlift Day Weight (lbs) Weight (KG)

Romanian Deadlift Single @90% 180 82.5
Romanian Deadlift @75% of 1RM 150 67.5
Leg Extensions 1 RIR 1 RIR
Pullup/chest supported row of choice 1 RIR 1 RIR
Hamstring Curl/Glute Ham Raise 2 RIR 2 RIR
Barbell Shrugs 0 RIR 0 RIR

Week 6 (More RIR on accessories for recovery)

Secondary Bench Day Weight (lbs) Weight (KG)
Slight Incline @ 93% 120 55
Paused Football Bar Bench @73% of E1RM 95 42.5
Lat Pulldown of choice 2 RIR 2 RIR
Dumbbell Bench (half for each hand) 80 37.5
Lu Raises 3 RIR 1 RIR
Barbell Row of choice 3 RIR 2 RIR
Secondary Deadlift Day Weight (lbs) Weight (KG)
Paused Low Bar Squat @ 74% E1RM 150 67.5
Dumbbell RDL 3 RIR 3 RIR
Belt Squat/Single Leg Press/Reverse Lunge 3 RIR 3 RIR
Weight Ab Exercise of Choice 0RIR 0RIR

Primary Bench Day Weight (lbs) Weight (KG)

Paused Feet Up Bench @ 78% of E1RM 105 47.5
Weighted Inverted Rows 2 RIR 2 RIR
Weighted Dips @75% of E1RM 0 0
Optional Shoulder Isolation of choice 2 RIR 2 RIR

Primary Deadlift Day Weight (lbs) Weight (KG)

Rubish Extension Single @93% 185 85
Romanian Deadlift @80% of 1RM 160 72.5
Leg Extensions 2 RIR 2 RIR
Pullup/chest supported row of choice 3 RIR 2 RIR
Hamstring Curl/Glute Ham Raise 3 RIR 2 RIR
Barbell Shrugs 3 RIR 1 RIR

Week 9 (TESTING WEEK) NO GIANT/SUPER SETS

Secondary Bench Day Weight (lbs) Weight (KG)
Competition Style Bench @ 85% 130 60
Paused Football Bar Bench @75% of E1RM 100 45
Lat Pulldown of choice 4 RIR 4 RIR
5 Count Pause Bench 100 45
Lu Raises 4 RIR 4 RIR
Barbell Row of choice 4 RIR 4 RIR

Secondary Deadlift Day Weight (lbs) Weight (KG)

Paused Low Bar Squat @ 85% E1RM 170 77.5
Dumbbell RDL 4 RIR 4 RIR
Belt Squat/Single Leg Press/Reverse Lunge 4 RIR 4 RIR
Weight Ab Exercise of Choice 4 RIR 4 RIR

Primary Bench Day

Competition Style Bench New 1RM

Primary Deadlift Day

Competition Style Deadlift New 1RM
Weight (KG) Training Lift 1RM Weight (Lbs) Weight (KG)
95 Paused Standing OHP (PRI) 200 90
75 Paused Football Bar Bench (SEC) 130 60
107.5 Football Bar OHP (SEC) 210 95
45 Floor Press (SEC) 140 62.5
32.5 Seated Back Supported OHP (SEC) 240 110
75 Stiff Legged Deadlift (PRI) 195 87.5
17.5 Low Handle Trap Bar Deadlift (SEC) 230 105
65 5 Count Paused Bench (SEC) 125 57.5

Sets Reps
1 1
4 8
4 12
3 12
3 12
4 10

Sets Reps
3 8,8,8
3 10
3 10
2 15

Sets Reps
5 8
3 12
3 8,8,8
3 12

Sets Reps
1 1
5 7
4 10
3 12
3 15
3 10

Sets Reps
1 1
3 6
4 12
3 8
3 12
4 10
Sets Reps
3 7,7,7
3 10
3 10
2 15

Sets Reps
5 5
3 12
3 5
3 12

Sets Reps
1 1
5 4
3 10
3 12
3 15
3 12

Sets Reps
1 1
3 5
4 12
3 3
3 12
4 10

Sets Reps
2 6
3 8
3 8
2 10
 Butler Press
Use this Exercise if you're in the 365-425 lb range
(165-192 kg) for a one rep max on bench press. It
is a high stimulus, low fatigue variation of the
larsen press. Beginner and intermediate lifters do
not need to use this exercise, it's a waste of time. I
recommend using this as a secondary day
movement, and using high reps. Lifters of any
leverage type can use this movement.
Close Grip Football Bar Bench
This exercise should be used for lifters that need a variation
that is higher range of motion than their wider grip bench
press. Only come within one thumb width closer than your
wider grip for maximum carryover. Swap this in waves with
the Paused Close Grip Bench for maximum effect. Can be
used by lifters of any leverage Type, but is most effective for
shorter armed lifters that have low ranges of motion. I
recommend this as a Secondary Day exericise. This
movement will be a WEAKER variation for longer limbed
lifters.
Dumbbell Bench (Paused or 3 Count)
Additional Pressing volume to be used AFTER
your first press on either secondary or primary
day. Can be done with varying levels of elbow
flare, 45 degrees - 0 degrees is recommended. Can
be used by lifters of any leverage type. Slight
Incline Benching will be harder than Flat, Decline
will be easier.
Full Range of Motion Dips
Additional Pressing volume to be used AFTER your first
press on either secondary or primary day. This is a non
specific exercise that should be used if you're looking for a
movement that will work the chest, shoulders, and triceps in a
different capacity. Unlike the parallel dips, these dips take the
chest and shoulders through a full range of motion - this
benefits you in the sense that it will build end range
mobility, stability, and strength through extreme ranges of
motion.
Feet Up Bench / 3 Count Pause Feet Up Bench
Primary Day Self Limiting Variation for lifters that have
proficiency with leg drive. Load is slashed, and upper body
stimulus is increased proportionately. Range of motion will be
the most the lifter can possibly have, due to the complete
elimination of arching. The 3 Count Pause will further
increase the difficulty of the lift, and build brute strength off
the chest, as well as proficiency with shorter pauses. This
variation can be used by lifters of any type.
Close Grip Pause Bench
This exercise should be used for lifters that need a variation
that is higher range of motion than their wider grip bench
press. Only come within one thumb width closer than your
wider grip for maximum carryover. Swap this in waves with
the Football Bar Bench (also close grip) for maximum effect.
Can be used by lifters of any leverage Type, but is most
effective for shorter armed lifters that have low ranges of
motion. I recommend this as a Secondary Day exericise.
3 Count Paused Bench
This exercise is used for the express purpose of training brute
strength off the chest, and making shorter pauses easier. The
load will be limited by virtue of using a longer pause + leg
drive. Powerlifters are recommended to use this variation for
competition specificity. This can be used as either secondary
or primary day bench volume. Secondary for Lifters that can
use leg drive competantly, Primary for those that can't.
Lifters of any leverage type can use a 3 Count Paused Bench
Hammer Strength Chest Press
Additional Pressing volume to be used AFTER your
first press on either secondary or primary day. Can be
used by lifters of every leverage type, although short
limbed and long limbed lifters will see most utility.
Short armed lifters because it's extra hypertrophy
that they don't get from flat bench, and long armed
lifters because they cannot do very much barbell
benching volume.
Larsen Press
Primary Day Self Limiting Variation for lifters
that have proficiency with leg drive. Load is
slashed, and upper body stimulus is increased
proportionately. Range of motion will likely be
higher as well, because the arch that you can
achieve will be minimal. This variation can be used
by lifters of any leverage type.
Floor Press
The Most Nuanced Bench Variation. For lifters with short arms, you
should use this as a Primary Day main lift, because you'll be using
equal or larger range of motion than your flat bench. This makes the
Floor Press a zero leg drive, concentric/eccentric chain breaking chest
press. For lifters with longer arms, the floor press will still have
parallel range of motion, and is a great supplementary press after
a main press on primary day. You'll be able to do more reps at a
given percentage due to the truncated range of motion, allowing you to
overload the triceps. Alternate with the Football Bar version
Primary Day Self Limiting Variation for lifters that have
proficiency with leg drive. Load is slashed, and upper body
stimulus is increased proportionately. Range of motion will be
the most the lifter can possibly have, due to the complete
elimination of arching. The 3 Count Pause will further
increase the difficulty of the lift, and build brute strength off
the chest, as well as proficiency with shorter pauses. This
variation can be used by lifters of any type.
The Most Nuanced Bench Variation. For lifters with short arms, you
should use this as a Primary Day main lift, because you'll be using
equal or larger range of motion than your flat bench. This makes the
Floor Press a zero leg drive, concentric/eccentric chain breaking chest
press. For lifters with longer arms, the floor press will still have
parallel range of motion, and is a great supplementary press after
a main press on primary day. You'll be able to do more reps at a
given percentage due to the truncated range of motion, allowing you to
overload the triceps. Alternate with the Football Bar version
 ip Pause Bench
ed for lifters that need a variation
on than their wider grip bench
ne thumb width closer than your
arryover. Swap this in waves with
so close grip) for maximum effect.
ny leverage Type, but is most
lifters that have low ranges of
as a Secondary Day exericise.
Paused Bench
e express purpose of training brute
making shorter pauses easier. The
ue of using a longer pause + leg
mmended to use this variation for
is can be used as either secondary
me. Secondary for Lifters that can
, Primary for those that can't.
e can use a 3 Count Paused Bench
rength Chest Press
ume to be used AFTER your
ondary or primary day. Can be
everage type, although short
lifters will see most utility.
ause it's extra hypertrophy
m flat bench, and long armed
not do very much barbell
rsen Press
miting Variation for lifters
with leg drive. Load is
dy stimulus is increased
e of motion will likely be
e the arch that you can
al. This variation can be used
age type.
oor Press
iation. For lifters with short arms, you
Day main lift, because you'll be using
n than your flat bench. This makes the
oncentric/eccentric chain breaking chest
arms, the floor press will still have
d is a great supplementary press after
. You'll be able to do more reps at a
ncated range of motion, allowing you to
e with the Football Bar version
T Shirt Touch Pause Bench
Touch the fabric of your shirt without sinking the bar
into your chest. This movement is great for
bodybuilding. This should be used by lifters that lack
mass, or want to build brute strength off the chest. Can
be used as secondary or primary day bench volume.
Primary for people that cannot use leg drive
competantly, secondary for those that can.
Slight Incline Bench Press
Set up a very slight incline (no more than 15-20
degrees). This increases the difficulty of the bench press,
while also keeping conditions relatively similar to a flat
bench press. This is a 'High Bar Squat' type of
movement for Benching. Can be used as secondary or
primary day volume. Primary for people that cannot
use leg drive competantly, secondary for those that
can.
Parallel Dips
Additional Pressing volume to be used AFTER
your first press on either secondary or primary
day. This is a non specific exercise that should be
used if you're looking for a movement that will
work the chest, shoulders, and triceps in a different
capacity. Can be used by lifters of any leverage
type, but certain lifters will have sternum pain.
3 Count Paused Larsen Press
Primary Day Self Limiting Variation for lifters that have
proficiency with leg drive. Load is slashed, and upper body
stimulus is increased proportionately. Range of motion will
likely be higher as well, because the arch that you can achieve
will be minimal. The 3 Count Pause will further increase
the difficulty of the movement, and build brute strength off
the chest. This variation can be used by lifters of any leverage
type.
Weighted Pushups
Supplementary Bench volume to be done after a
main press on Primary Day. Highly specific
exercise, that trains end ranges of motion
through full protraction and retraction of the
scapula. Use a defict and decline to increase
difficulty. Can be used even by lifters that cannot
do dips
 iation. For lifters with short arms, you
Day main lift, because you'll be using
n than your flat bench. This makes the
oncentric/eccentric chain breaking chest
arms, the floor press will still have
d is a great supplementary press after
. You'll be able to do more reps at a
ncated range of motion, allowing you to
e with the Football Bar version
Supplementary Bench volume to be done after a
main press on Primary Day. Highly specific
exercise, that trains end ranges of motion
through full protraction and retraction of the
scapula. Use a defict and decline to increase
difficulty. Can be used even by lifters that cannot
do dips
 Romanian Deadlift
Primary Day Self Limiting Variation that trains
the hip hinging pattern, should be used by
people with poor deadlift leverages, as it is
easier on recovery. But it can be used with
great success by lifters of any leverage type
Deficit Stiff Legged Deadlift
Primary Day or Secondary Self Limiting Variation that
trains the hip hinging pattern with almost zero slack pull,
and zero leg drive. Can be programmed on Primary day
if done with a belt, and secondary day if done beltless.
Trains end range strength with the lower back.
Which helps ensure the stability is maintained
throughout a heavier conventional pull.
Snatch Grip RDL
Primary Day Self Limiting Variation The
hardest RDL variation, should be used by
lifters that are within the 650 - 700 + lb range
on deadlifts. All the benefits of the RDL apply
here, the difficulty is just increased.
Low Rack/Block Pulls
Primary Day Self Limiting Variation Pick a
rack or block height that is weaker than your
pull off the floor because of it being your
sticking point/weak range of motion. Slack pull
is significantly reduced if done in a rack
Deficit Romanian Deadlift
Primary Day Self Limiting Variation that trains the hip
hinging pattern, should be used by people with poor
deadlift leverages, as it is easier on recovery. But it can
be used with great success by lifters of any leverage
type. The deficit further increases the stretch on the
hamstrings, and the demand on the lower back muscles,
greatly decreasing the load on the bar. Should be
done by lifters that can already rep 405 or more
easily on a regular RDL
1 Sec Pause Deadlift (Just off The Floor)
Primary Day or Secondary Self Limiting Variation that
trains proper bracing and positioning on the deadlift. If
you do not maintain proper bracing on the 1 sec
pause, you will immediately be punished for it. Can
be used on secondary day if done beltless, and primary
day if done with a belt. Recommended for lifters that
have terrible bracing, and especially by lifters that are
built to deadlift.
Deficit Deadlift
Very Nuanced Deadlift Variation. There is a height of
deficit that will be EASIER than your pull off the floor,
because of increased leg drive. This variation can be
used with loads equal to or less than your pull from the
floor on Secondary Day. However, if you find a level of
deficit that is HARDER than your pull off the floor, it
can be used as a Primary Day Self limiting Variation
manian Deadlift
ng Variation that trains the hip
be used by people with poor
s easier on recovery. But it can
ss by lifters of any leverage
increases the stretch on the
and on the lower back muscles,
oad on the bar. Should be
already rep 405 or more
L with a belt, and secondary day if done beltless
dlift (Just off The Floor)
ry Self Limiting Variation that
d positioning on the deadlift. If
oper bracing on the 1 sec
ately be punished for it. Can
y if done beltless, and primary
Recommended for lifters that
d especially by lifters that are
cit Deadlift
Variation. There is a height of
ER than your pull off the floor,
drive. This variation can be
or less than your pull from the
However, if you find a level of
than your pull off the floor, it
y Day Self limiting Variation
Stiff Legged Deadlift
Primary Day or Secondary Self Limiting
Variation that trains the hip hinging pattern
with almost zero slack pull, and zero leg drive.
Can be programmed on Primary day if done
Snatch Grip Deadlift
Primary Day or Secondary Self Limiting
Variation that increases range of motion on the
lift considerably. Quad stimulus is dramatically
increased. Can be used on secondary day or
Primary day, great all purpose general muscle
and strength builder
Back Extensions
Secondary Day Variation that is high stimulus,
low fatigue. The 45 degree versions with a
barbell done deadlift style are more deadlift
specific, but the 90 degree version is better for
overall muscle growth. Can be used by those
with back injuries pain free
 Paused Low Bar Squat
Primary Day Self Limiting Variation that is
highly powerlifting specific. This type of
squatting has great carryover to sumo
deadlifting, but can also bleed into recovery in
muscles that are used in that as well. Use this if
you're a powerlifter looking for maximum
specificity.
Reverse Hack Squat
Secondary or Tertiary Exericise, that can also be done on a
Primary Deadlift day after main deadlift volume. This
variation focuses on end range knee extension, while lessening
the demand on the adductors. Can be used on a squat focused
split to slash the load needed for effective stimulus, and build
capacity in the knees through a full range of motion. This
particular variation allows you to grind slow reps easier than a
Platz Squat due to the mechanics of it being a machine
variation.
Tempo Squat
Secondary Squat volume that can also be used on a
Primary Day. You can use this exercise on either
day, it's biggest benefit is that it enforces stability
throughout the entire range of motion, and enforces
good bracing as well. Use this in combination with
something like an SSB Squat on Secondary Day,
ANY Beltless Barbell Squat Variation
Can be used as Secondary Day
supplementary volume if you're looking
for more high specificity work.
High Bar Squat
Can be used on either Primary or Secondary day.
Primary Day if you're looking for less competition
specificity, and just want a variation that is harder
than a low bar squat, and secondary day if you're
also looking to paused low bar squat as well. This
variation will be especially potent for lifters with
short femurs and short torsos.
Belt Squat
Secondary Squat volume that can also be used on a
Primary Deadlift day after main deadlifting
volume. This variation eliminates axial load, and is
free quad stimulus. Cable based belt squats as well
as free weighted ones will have the most direct
carryover in terms of lbs to lbs. Leverage based
machines will be slightly more off in terms of
loading.
Deficit Lunges
Secondary Squat volume that can also be used on a
Primary Deadlift Day. This exercise builds end range
mobility and stability in the knees, as well as increasing
hip mobility. On top of that, capacity in the adductor to
later survive high volumes of squatting and deadlifting is
built, making this movement a great all around leg
builder, but also a movement that makes you very injury
resistant.
 Bar Squat
Primary or Secondary day.
looking for less competition
ant a variation that is harder
and secondary day if you're
low bar squat as well. This
cially potent for lifters with
torsos.
elt Squat
me that can also be used on a
after main deadlifting
n eliminates axial load, and is
able based belt squats as well
will have the most direct
bs to lbs. Leverage based
htly more off in terms of
cit Lunges
e that can also be used on a
his exercise builds end range
the knees, as well as increasing
hat, capacity in the adductor to
es of squatting and deadlifting is
ment a great all around leg
ment that makes you very injury
Platz Squat
Secondary or Tertiary Exericise, that can also be
done on a Primary Deadlift day after main deadlift
volume. This variation focuses on end range knee
extension, while lessening the demand on the
adductors. Can be used on a squat focused split to
slash the load needed for effective stimulus, and
build capacity in the knees through a full range of
motion.
SSB Squat
Secondary Squat volume that can also be used on a
Primary Deadlift day after main deadlifting
volume. This is a variation that can be used to great
effect by low bar squatters, that need a break in
terms of shoulder stress, while also targeting the
upper back and spinal erectors, muscles that are
highly engaged in a low bar squat.
Smith Squats (Feet In Front of Bar)
Secondary Squat volume that can also be used on a
Primary Deadlift Day. This exercise builds end
range mobility and stability in the knees, and
focuses purely on quad stimulus. This variation
will allow anyone, regardless of leverages or ankle
mobility, to get to an ATG depth.
 Paused Standing OHP
Primary Day Self Limiting Variation. Use this
to build brute strength and power off the
bottom of the movement. Can also be a
secondary variation if your main lift is the push
press. Use in variation with the Football Bar
Version
Push Press
Secondary Day main pressing variation. This
variation allows you to overload the shoulders
with loads equal to your Standing OHP, but for
more reps, sets, and overall volume. This
should be used in place of a seated OHP, for
the purpose of building a strong Standing OHP.
High Incline T-Shirt Touch Larsen
Supplementary Pressing Volume to be done after main OHP
work on Primary Day Changes the angle of pressing from
mostly vertical, so slightly inclined, which allows for extra
pressing volume is a slitghly different joint angle. The T-Shirt
Touch Pause increases time under tension, and decreases load
on the bar. Larsen Stance eliminates all leg drive, further
increasing difficulty. Should be used by only the most adept
Incline Benchers.
3 Count Paused Standing OHP
Primary Day Self Limiting Variation. Use this to
build brute strength and power off the bottom of
the movement. This is a variation that is to be used
by exceptionally strong overhead pressers, that
OHP well over 225 Lbs. Use in variation with the
Football Bar version if available.
High Incline Bench Press
Supplementary Pressing Volume to be done
after main OHP work on Primary Day Changes
the angle of pressing from mostly vertical, so
slightly inclined, which allows for extra
pressing volume is a slitghly different joint
angle. This is the Slight Incline Bench of
Overhead Presses
Seated Dumbbell OHP
Supplementary Pressing Volume to be done after main
OHP work on Secondary Day. Has all the same benefits
of the barbell version, but with different strength curves
due to the dumbbells being closer to your center of
gravity than a barbell can possibly be. Can be done
touch and go, or with a pause of varying lengths.
 sed Standing OHP
iting Variation. Use this to
nd power off the bottom of
a variation that is to be used
g overhead pressers, that
bs. Use in variation with the
f available.
ine Bench Press
sing Volume to be done
k on Primary Day Changes
g from mostly vertical, so
ich allows for extra
slitghly different joint
ght Incline Bench of
Dumbbell OHP
Volume to be done after main
y Day. Has all the same benefits
ut with different strength curves
ng closer to your center of
n possibly be. Can be done
pause of varying lengths.
Seated Back Supported OHP
Secondary Day main pressing variation. This
variation allows you to overload the shoulders
with loads equal to your Standing OHP, but for
more reps, sets, and overall volume. This
should be a staple in any OHP centric program.
High Incline T-Shirt Touch Bench
Supplementary Pressing Volume to be done after main
OHP work on Primary Day Changes the angle of
pressing from mostly vertical, so slightly inclined, which
allows for extra pressing volume is a slitghly different
joint angle. The T-Shirt Touch Pause increases time
under tension, and decreases load on the bar. Should be
used by stronger Incline Pressers