Sheet1

Week 1
Day 1
Push Press 3x5 @ 70% last set max reps
Strict Press 3x10

Dips superset with 3 x max reps

CG Pulldown 3x8-10

Band Pressdowns 3x50

Skull Crushers 3x15

Day 2
Squat (ass to grass) 3x5 @ 70% last set max reps
Front Squat (atg) 3x10

Romanian DL (5-1-0) 3x6

Leg Press superset with 3x15

Hamstring Curl 3x15

Day 3
Push Press Max 5 err on no missed reps
Close Grip Incline w/ Chains 3x6
Arnold Press 3x12-15

Bent Row superset w/ 3x10-12

Bent Raise 3x12-15

Skull Crushers superset w/ 3x10-12

Bench Dips 3 x max reps

Day 4
Squat (ass to grass) Max 5 keep technical ceiling
Deadlift 3x6 @ 65%
SSB Good Morning w/ pause at Pins 3x8

Alternating DB Lunge superset with 3x12/12

GHD Back Extension w/ pause at top 3x12
with weight

Page 1
 Sheet1

Week 2 Week 3 Week 4

5x5 @75% last set max reps 4x4 @ 78% last set max reps 3x3 @ 83%
5x10 8x8 4x6

4 x max reps 5 x max reps 4 x max reps

4x8-10 5x8-10 4x8

4x50 5x50 4x30

4x15 5x15 4x12

5x5 @75% last set max reps 4x4 @ 78% last set max reps 3x3 @ 83%
5x10 8x8 4x6

4x6 6x5 5x4

4x15 5x12 4x12

4x15 5x12 4x12

Max 3 Max 5 Max 5 rev band

4x6 6x5 4x4
4x12-15 5x10-12 4x10

4x10-12 5x10 4x8

4x12 5x12 4x10

4x10 5x10 4x8-10

4 x max reps 5 x max reps 4 x max reps

Max 3 Max 5 Max 3

4x6 @ 70% 5x5 @ 75% 4x4 @ 80%
4x8 5x6 3x6

4x10/10 5x10/10 4x8/8

4x12 5x10 4x10

Page 2
 Sheet1

Week 5

last set max reps 1x3+ @ 88% last set max reps
3x5

3 x max reps
3x6

3x20
3x12

last set max reps 1x3+ @ 88% last set max reps
3x5

3x4

3x10
3x10

Max 1
3x3
3x8-10

3x8
3x10

3x8
3 x max reps

Max 1
3x3 @ 85%
3x5

3x8/8
3x8

Page 3