Week 1

Full Body 1: Squat, OHP

Full Body 2: Deadlift, Bench Press

Full Body 3: Squat, Dip

 Full Body 3: Squat, Dip

Full Body 4: Deadlift, Bench Press

If you hav
Week 2

Lower #1

Upper #1

Lower #2
 Lower #2

Upper #2

Week 3

Full Body 1: Squat, OHP

Full Body 2: Deadlift, Bench Press

Full Body 2: Deadlift, Bench Press

Full Body 3: Squat, Dip

Full Body 4: Deadlift, Bench Press

If you hav
Week 4

Lower #1
Upper #1

Lower #2

Upper #2
 Week 5

Full Body 1: Squat, OHP

Full Body 2: Deadlift, Bench Press

Full Body 3: Squat, Dip

Full Body 4: Deadlift, Bench Press

Full Body 4: Deadlift, Bench Press

If you hav

Week 6

Lower #1

Upper #1

Lower #2
 Upper #2

Week 7

Full Body 1: Squat, OHP

Full Body 2: Deadlift, Bench Press

Full Body 3: Squat, Dip

 Full Body 3: Squat, Dip

Full Body 4: Deadlift, Bench Press

If you hav

Week 8

Lower #1

Upper #1
 Lower #2

Upper #2

Week 9

Full Body 1: Squat, OHP

Full Body 2: Deadlift, Bench Press

Full Body 3: Squat, Dip

Full Body 4: Deadlift, Bench Press

If you hav

Week 10A
 Squat test

Bench test

Deadlift test

Week 10B

Squat test

Bench test
Bench test

Deadlift test

Week 11

Lower #1

Upper #1

Lower #2
 Lower #2

Upper #2

Optional Day

Full Body 5: Arm & Hypertrophy Day

Limit of Liability/Disclaimer of Warranty: While the author has us

 using kilograms or

IMPORTANT: On the right, enter your 1RM loads in the

spaces below the given exercise (use the same units you
specified above). See pg. 16 of the Get Ready Manual if
unsure of your 1RM.

Exercise Warm-up Sets

Back squat 4
Back squat 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Deadlift 4
Barbell bench press 4
Barbell bench press 0
Hip abduction 0
Weighted pull-up 1
Floor skull crusher 1
Standing calf raise 1
Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
 Incline dumbbell curl 1
Face pull 0
Pause deadlift 4
Pause barbell bench press 3
Chest-supported T-Bar row OR Pendlay row 1
Nordic ham curl 0
Dumbbell shrug 0
If you have a 5th day available to train and would lik
Exercise Warm-up Sets

Deadlift 4
Sumo box squat or pause high-bar squat 2
Leg curl 1
Standing calf raise 1
Hanging leg raise 0
Barbell bench press 4
Barbell bench press 0
Chin-up 1
Overhead press 2
Chest-supported dumbbell row 1
A1: Face pull 0
A2: Dumbbell lateral raise 0
B1: Concentration bicep curl 0
B2: Triceps pressdown 0
Back squat 4
Snatch-grip romanian deadlift 2
 Leg extension 1
Standing calf raise 0
Banded lateral walk or hip abduction 0
V sit-up 0
Neck flexion/extension (optional) 1
Close-grip bench press 3
Pendlay row 1
Weighted dip 2
Eccentric-accentuated pull-up 1
A1. Incline shrug 0
A2. Upright row 0
B1: Barbell or EZ bar curl 0
B2. Skull crusher 0

Exercise Warm-up Sets

Back squat 4
Back squat 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Deadlift 4
Barbell bench press 3
Barbell bench press 0
 Hip abduction 0
Weighted pull-up 1
Floor skull crusher 1
Standing calf raise 1
Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Incline dumbbell curl 1
Face pull 0
Pause deadlift 4
Pause barbell bench press 3
Chest-supported T-Bar row OR Pendlay row 1
Nordic ham curl 0
Dumbbell shrug 0
If you have a 5th day available to train and would lik
Exercise Warm-up Sets

Deadlift 4
Deadlift 0
Sumo box squat or pause high-bar squat 2
Leg curl 1
Standing calf raise 1
Hanging leg raise 0
"Flat-back" bench press 3
 Chin-up 1
Overhead press / push press 2
Chest-supported dumbbell row 1
A1: Face pull 0
A2: Dumbbell lateral raise 0
B1: Concentration bicep curl 0
B2: Triceps pressdown 0
Back squat 4
5" block pull 3
Leg extension 1
Standing calf raise 0
Banded lateral walk or hip abduction 0
V sit-up 0
Neck flexion/extension (optional) 1
Weighted dip 2
Pendlay row 1
Deficit push-up 2

Eccentric-accentuated pull-up 1
A1. Incline shrug 0
A2. Bent over reverse dumbbell flye 0
B1: Barbell or EZ bar curl 0
B2. Skull crusher 0
 Exercise Warm-up Sets

Back squat 4
Back squat 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Deadlift 4
Barbell bench press 3
Barbell bench press 0
Hip abduction 0
Weighted pull-up 1
Floor skull crusher 1
Standing calf raise 1
Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Incline dumbbell curl 1
Face pull 0
Pause deadlift 4
Pause barbell bench press 3
Chest-supported T-Bar row OR Pendlay row 1
 Nordic ham curl 0
Dumbbell shrug 0
If you have a 5th day available to train and would lik
Semi-deloa
Exercise Warm-up Sets

Deadlift 4
Sumo box squat or pause high-bar squat 2
Leg curl 1
Standing calf raise 1
Hanging leg raise 0
Barbell bench press 3
Chin-up 1
Overhead press 2
Chest-supported dumbbell row 1
A1: Face pull 0
A2: Dumbbell lateral raise 0
B1: Concentration bicep curl 0
B2: Triceps pressdown 0
Back squat 4
Low-bar back squat 0
Snatch-grip romanian deadlift 2
Leg extension 1
Standing calf raise 0
Banded lateral walk or hip abduction 0
V sit-up 0
Neck flexion/extension (optional) 1
Barbell floor press 2
Pendlay row 1
Weighted dip 2
Neutral grip pull-up 1
A1. Incline shrug 0
A2. Upright row 0
B1. Barbell or EZ bar curl 0
B2. Skull crusher 0

Exercise Warm-up Sets

Back squat 4
Back squat 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Pause deadlift 4
Barbell bench press 4
Barbell bench press 0
Hip abduction 0
Weighted pull-up 1
Floor skull crusher 1
Standing calf raise 1
Back squat 4
 Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Incline dumbbell curl 1
Face pull 0
Deadlift 4
Pause barbell bench press 3
Chest-supported T-Bar row OR Pendlay row 1
Nordic ham curl 0
Dumbbell shrug 0
If you have a 5th day available to train and would lik

Exercise Warm-up Sets

Deadlift 4
Sumo box squat or pause high-bar squat 2
Leg curl 1
Standing calf raise 1
Hanging leg raise 0
"Flat-back" bench press 3
Chin-up 1
Overhead press / push press 2
Chest-supported dumbbell row 1
A1: Face pull 0
A2: Dumbbell lateral raise 0
B1: Concentration bicep curl 0
B2: Triceps pressdown 0
 Low-bar back squat 4
3" block pull 3
Leg extension 1
Standing calf raise 0
Banded lateral walk or hip abduction 0
V sit-up 0
Neck flexion/extension (optional) 1
Dumbbell Incline Press 2
Pendlay row 1
Weighted dip 2
Eccentric-accentuated pull-up 1
A1. Incline shrug 0
A2. Bent over reverse dumbbell flye 0
B1. Barbell or EZ bar curl 0
B2. Skull crusher 0

Exercise Warm-up Sets

Back squat 4

Squat walk-out (do not squat) 0

Overhead press 2
Glute Ham Raise 1
Helms row 1
 Hammer curl 0
Deadlift 4
Barbell bench press 4
Barbell bench press 0
Hip abduction 0
Weighted pull-up 1
Floor skull crusher 1
Standing calf raise 1
Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Incline dumbbell curl 1
Face pull 0
Pause deadlift 4
Pause barbell bench press 3
Chest-supported T-Bar row OR Pendlay row 1
Nordic ham curl 0
Dumbbell shrug 0
If you have a 5th day available to train and would lik

- Maxes should be done at a 9.5 RPE: It is not necessary to

MAX TESTING OPTION A: Important! Choose e
Exercise Warm-up Sets
 Back squat 4
Single-arm lat pulldown 1
Incline dumbbell curl 0
Standing calf raise 1

Barbell bench press 4

Leg curl 1
Dumbbell lateral raise 0
Triceps pressdown 1

Deadlift 4
Overhead press 2
Leg extension 1
Bicycle crunch 0
MAX TESTING OPTION B: Important! For competitive
Exercise Warm-up Sets

Back squat 5
Single-arm lat pulldown 1
Incline dumbbell curl 0
Standing calf raise 1

Barbell bench press 5

 Leg curl 1
Dumbbell lateral raise 0
Triceps pressdown 1
Deadlift 5
Overhead press 2
Leg extension 1
Bicycle crunch 0
Full Deload
Exercise Warm-up Sets

Deadlift 4
Sumo box squat or pause high-bar squat 2
Leg curl 1
Standing calf raise 1
Hanging leg raise 0
Barbell bench press 3
Assisted Chin-up 1
Overhead press 2
Chest-supported dumbbell row 1
A1: Face pull 0
A2: Dumbbell lateral raise 0
B1: Concentration bicep curl 0
B2: Triceps pressdown 0
Back squat 4
Snatch-grip Romanian deadlift 2
Leg extension 1
 Standing calf raise 0
Banded lateral walk or hip abduction 0
V sit-up 0
Neck flexion/extension (optional) 1
Close-grip bench press 3
Chest-supported dumbbell row 1
Weighted dip 2
Single-arm lat pulldown 1
A1. Incline shrug 0
A2. Upright row 0
B1: Barbell or EZ bar curl 0
B2. Skull crusher 0

Arm & Hypertrophy Da

Exercise Warm-up Sets

A1. Barbell or EZ bar curl 1

A2. Floor skull crusher 1
B1. Incline dumbbell curl (reverse 21's) 0
B2. Triceps pressdown (reverse 21's) 0
C1. Dumbbell lateral raise 0
C2. Band pull-apart 0
C3. Standing calf raise 0
C4. Bicycle crunch 0
Neck flexion/extension (optional) 1

arranty: While the author has used his best efforts and knowledge in resea
kilograms or type "lbs" if using pounds (quotation
kg
Squat Bench Deadlift OHP
140 110 200 75

Working Sets Reps Load (kg) %1RM RPE

1 5 105-112,5 75-80% 7.5

2 8 97.5 70% N/A
3 8 52.5 70% N/A
3 8-10 N/A 7
3 12-15 N/A 9
3 20-25 N/A 10
3 4 160 80% N/A
1 3 90-97,5 82.5-87.5% 8.5
2 10 75 67.5% N/A
3 15-20 N/A 9
3 5-8 N/A 8
3 10-12 N/A 8
3 8-10 N/A 9
SUGGESTED REST DAY (1-2 days off depending on you
3 4 112.5 80% N/A
3 8 N/A 8
3 10-12 N/A 9
3 12-15 N/A 8
 3 12-15 N/A 9
4 15-20 N/A 9
4 2 150 75% N/A
3 5 82.5 75% N/A
3 10 N/A 7
3 6-8 N/A 8
3 20-25 N/A 9
SUGGESTED REST DAY (1-2 days off depending on you
and would like to prioritize additional arm hypertrophy, there is an option
Working Sets Reps Load (kg) %1RM RPE

3 3 160 80% N/A

2 8 N/A 7
3 6-8 N/A 8
3 8-10 N/A 9
3 10-12 N/A 8
1 2 92,5-100 85-90% 8
3 6 85 77.5% N/A
3 8-10 N/A 8
3 4 60 80% N/A
3 12-15 N/A 9
2 15-20 N/A 9
2 15-20 N/A 9
3 12-15 N/A 9
3 12-15 N/A 9
SUGGESTED REST DAY (1-2 days off depending on you
3 6 105 75% N/A
3 10 N/A 7
 3 12-15 N/A 9
4 15-20 N/A 9
3 15-20 N/A 9
3 12-15 N/A 9
3 12/12 N/A 8
3 12 N/A 7
3 10 N/A 7
3 6 N/A 7
2 AMRAP N/A 10
2 15-20 N/A 9
2 15-20 N/A 9
3 12-15 N/A 9
3 8-10 N/A 8
SUGGESTED REST DAY (1-2 days off depending on you
Working Sets Reps Load (kg) %1RM RPE

1 8 102,5-107,5 72.5-77.5% 8.5

2 6 105 75% N/A
3 8 55 72.5% N/A
2 8-10 N/A 7
3 12-15 N/A 9
2 20-25 N/A 10
4 2 170 85% N/A
1 6 82,5-87,5 75-80% 8.5
2 8 80 72.5% N/A
 2 15-20 N/A 9
3 5-8 N/A 8
3 10-12 N/A 8
3 8 N/A 9
SUGGESTED REST DAY (1-2 days off depending on you
4 4 112.5 80% N/A
3 8 N/A 8
3 10-12 N/A 9
3 12-15 N/A 8
2 12-15 N/A 9
4 15-20 N/A 9
4 2 155 77.5% N/A
4 5 82.5 75% N/A
3 10 N/A 7
3 6-8 N/A 8
3 20-25 N/A 9
SUGGESTED REST DAY (1-2 days off depending on you
and would like to prioritize additional arm hypertrophy, there is an option
Working Sets Reps Load (kg) %1RM RPE

1 2 175-185 87.5-92.5% 9
3 3 160 80% N/A
2 8 N/A 7
3 6-8 N/A 8
3 8-10 N/A 9
3 10-12 N/A 8
3 10 N/A 7
3 8-10 N/A 8
3 3/3 60 80% N/A
3 12-15 N/A 9
3 15-20 N/A 9
3 15-20 N/A 9
3 12-15 N/A 9
3 12-15 N/A 9
SUGGESTED REST DAY (1-2 days off depending on you
3 6 105 75% N/A
2 4 N/A 8
3 12-15 N/A 9
4 15-20 N/A 9
3 15-20 N/A 9
3 12-15 N/A 9
3 12/12 N/A 8
3 6 N/A 7
3 10 N/A 7
2 AMRAP N/A 7

2 AMRAP N/A 10
2 15-20 N/A 9
2 15-20 N/A 9
3 12-15 N/A 9
3 8-10 N/A 9
SUGGESTED REST DAY (1-2 days off depending on you
Working Sets Reps Load (kg) %1RM RPE

1 3 115-122,5 82.5-87.5% 8.5

2 4 112.5 80% N/A
3 8 57.5 75% N/A
2 8-10 N/A 8
3 12-15 N/A 9
2 20-25 N/A 10
3 3 170 85% N/A
1 4 90-97,5 82.5-87.5% 9
2 6 87.5 80% N/A
3 15-20 N/A 9
3 5-8 N/A 8
3 10-12 N/A 8
3 8 N/A 9
SUGGESTED REST DAY (1-2 days off depending on you
3 6 107.5 77.5% N/A
3 8 N/A 8
3 10-12 N/A 9
3 12-15 N/A 9
2 12-15 N/A 9
4 15-20 N/A 9
4 2 165 82.5% N/A
3 6 82.5 75% N/A
3 10 N/A 7
 3 6-8 N/A 8
3 20-25 N/A 10
SUGGESTED REST DAY (1-2 days off depending on you
and would like to prioritize additional arm hypertrophy, there is an option
Semi-deload Week: Avoid failure and train lighter this week to promote recovery and
Working Sets Reps Load (kg) %1RM RPE

3 4 160 80% N/A

2 8 N/A 5
3 6-8 N/A 7
3 8-10 N/A 7
3 10-12 N/A 8
2 7 85 77.5% N/A
2 8-10 N/A 7
3 4 62.5 82.5% N/A
2 12-15 N/A 7
3 15-20 N/A 8
3 15-20 N/A 8
3 12-15 N/A 8
3 12-15 N/A 8
SUGGESTED REST DAY (1-2 days off depending on you
1 1 125-132,5 90-95% 9
2 7 105 75% N/A
2 10 N/A 6
2 12-15 N/A 8
3 15-20 N/A 8
3 15-20 N/A 8
3 12-15 N/A 8
 3 12/12 N/A 8
3 8 N/A 7
2 10 N/A 7
3 6 N/A 7
2 10 N/A 7
2 15-20 N/A 8
2 15-20 N/A 8
2 12-15 N/A 8
2 8-10 N/A 8
SUGGESTED REST DAY (1-2 days off depending on you
Working Sets Reps Load (kg) %1RM RPE

1 3 120-125 85-90% 8.5

2 2 120 85% N/A
4 8 52.5 70% N/A
2 8-10 N/A 8
2 12-15 N/A 9
2 20-25 N/A 10
4 2 150 75% N/A
1 3 92,5-100 85-90% 9
2 4 87.5 80% N/A
3 15-20 N/A 9
3 3-5 N/A 7
3 10-12 N/A 8
3 8 N/A 9
SUGGESTED 1-2 REST DAYS
4 6 107.5 77.5% N/A
 3 8 N/A 8
3 10-12 N/A 9
3 12-15 N/A 9
2 12-15 N/A 9
3 15-20 N/A 9
1 3 170-180 85-90% 8.5
4 6 82.5 75% N/A
3 10 N/A 7
3 6-8 N/A 8
3 20-25 N/A 9
SUGGESTED REST DAY (1-2 days off depending on you
and would like to prioritize additional arm hypertrophy, there is an option

Working Sets Reps Load (kg) %1RM RPE

3 5 160 80% N/A

2 8 N/A 7
3 6-8 N/A 8
3 8-10 N/A 9
3 10-12 N/A 8
3 10 N/A 7
3 8-10 N/A 8
3 3/3 62.5 82.5% N/A
3 12-15 N/A 9
3 15-20 N/A 9
3 15-20 N/A 9
3 12-15 N/A 9
3 12-15 N/A 9
 SUGGESTED REST DAY (1-2 days off depending on you
3 7 105 75% N/A
2 4 N/A 8
3 12-15 N/A 9
4 15-20 N/A 9
3 15-20 N/A 9
3 12-15 N/A 9
3 12/12 N/A 8
3 8 N/A 8
3 10 N/A 7
3 6 N/A 7
2 AMRAP N/A 10
2 15-20 N/A 9
2 15-20 N/A 9
3 12-15 N/A 9
3 8-10 N/A 9
SUGGESTED REST DAY (1-2 days off depending on you
Working Sets Reps Load (kg) %1RM RPE

1 2 122,5-130 87.5-92.5% 8.5

1 10sec 140 100% NO REPS

3 6 60 80% N/A
2 8-10 N/A 7
2 12-15 N/A 9
 2 20-25 N/A 10
3 4 160 80% N/A
1 2 97,5-102,5 87.5-92.5% 9
2 2 97.5 87.5% N/A
3 15-20 N/A 9
3 3-5 N/A 7
3 10-12 N/A 8
3 8 N/A 9
SUGGESTED 1-2 REST DAYS
3 4 115 82.5% N/A
3 8 N/A 8
3 10-12 N/A 9
3 12-15 N/A 9
2 12-15 N/A 9
4 15-20 N/A 9
4 2 150 75% N/A
3 5 85 77.5% N/A
3 10 N/A 7
3 6-8 N/A 8
3 20-25 N/A 9
SUGGESTED REST DAY (1-2 days off depending on you
and would like to prioritize additional arm hypertrophy, there is an option
- IMPORTANT
Do not test maxes (move toNOTES ABOUT
Week 11) if youWEEK 10have
do not
ot necessary to push to the point where you actually fail. I recommend stoppin
ortant! Choose either Week 10A or Week 10B. Do not run both weeks. See Page 91
Working Sets Reps Load (kg) %1RM RPE
 1 AMRAP 125 90.0% 9.5
2 12 N/A 8
4 12 N/A 8
3 12 N/A 8
SUGGESTED 1-2 REST DAYS
1 AMRAP 100 90.0% 9.5
3 8-10 N/A 8
2 15-20 N/A 8
3 12 N/A 8
SUGGESTED 1-2 REST DAYS
1 AMRAP 180 90.0% 9.5
3 10 N/A 6
3 12 N/A 7
4 15 N/A 8
t! For competitive powerlifters only. Choose either Week 10A or Week 10B. Do not run
Working Sets Reps Load (kg) %1RM RPE

1-3 1 140-147,5 100-105% 9.5

2 12 N/A 8
4 12 N/A 8
3 12 N/A 8
SUGGESTED 1-2 REST DAYS
1-3 1 110-115 100-105% 9.5
 3 8-10 N/A 8
2 15-20 N/A 8
3 12 N/A 8
SUGGESTED 1-2 REST DAYS
1-3 1 200-210 100-105% 9.5
3 10 N/A 6
3 12 N/A 7
4 15 N/A 8
Full Deload Week: Avoid failure and train lighter this week before running back through
Working Sets Reps Load (kg) %1RM RPE

2 3 150 75% N/A

2 6 N/A 5
2 6-8 N/A 6
2 8-10 N/A 6
2 10-12 N/A 6
2 6 80 72.5% N/A
2 8-10 N/A 7
2 4 57.5 75% N/A
2 12-15 N/A 7
2 15-20 N/A 8
2 15-20 N/A 8
2 12-15 N/A 8
2 12-15 N/A 8
SUGGESTED REST DAY (1-2 days off depending on you
2 6 97.5 70% N/A
2 8 N/A 6
2 12-15 N/A 7
 2 15-20 N/A 8
2 15-20 N/A 8
2 12-15 N/A 8
2 12/12 N/A 8
3 10 N/A 6
2 10 N/A 6
2 6 N/A 7
2 10 N/A 8
2 15-20 N/A 8
2 15-20 N/A 8
2 12-15 N/A 8
2 8-10 N/A 8
SUGGESTED REST DAY (1-2 days off depending on you
ypertrophy Day: Optionally run this day on the odd weeks (Week 1, 3, 5, 7
Working Sets Reps Load (lbs) %1RM RPE

3 12 N/A 8
3 12 N/A 8
3 21 N/A 10
3 21 N/A 10
3 20 N/A 9
3 20 N/A 9
3 12 N/A 9
3 15 N/A 9
3 15/15 N/A 8

DISCLAIMER
wledge in researching and preparing this document, he makes no representa
 Rest

3-4 min
3-4 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
4-5 min
2-3 min
1-2 min
3-4 min
1-2 min
1-2 min
depending on your schedule)
3-4 min
2-3 min
1-2 min
1-2 min
 1-2 min
1-2 min
3-4 min
2-3 min
1-2 min
1-2 min
1-2 min
depending on your schedule)
there is an optional Arm & Hypertrophy day you can run at the end of this
Rest

3-5 min
2-3 min
1-2 min
1-2 min
1-2 min
4-5 min
3-4 min
2-3 min
2-3 min
1-2 min
30sec
30sec
30sec
30sec
depending on your schedule)
3-4 min
2-3 min
 1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
2-3 min
30sec
30sec
30sec
30sec
depending on your schedule)
Rest

3-4 min
3-4 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
4-5 min
2-3 min
 1-2 min
3-4 min
1-2 min
1-2 min
depending on your schedule)
3-4 min
2-3 min
1-2 min
1-2 min
1-2 min
1-2 min
3-4 min
2-3 min
1-2 min
1-2 min
1-2 min
depending on your schedule)
there is an optional Arm & Hypertrophy day you can run at the end of this
Rest

4-5 min
3-5 min
2-3 min
1-2 min
1-2 min
1-2 min
3-4 min
 2-3 min
2-3 min
1-2 min
30sec
30sec
30sec
30sec
depending on your schedule)
3-4 min
2-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min

2-3 min
30sec
30sec
30sec
30sec
depending on your schedule)
 Rest

3-4 min
3-4 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
4-5 min
2-3 min
1-2 min
3-4 min
1-2 min
1-2 min
depending on your schedule)
3-4 min
2-3 min
1-2 min
1-2 min
1-2 min
1-2 min
3-4 min
2-3 min
1-2 min
 1-2 min
1-2 min
depending on your schedule)
there is an optional Arm & Hypertrophy day you can run at the end of this
promote recovery and to prepare for the next 4 weeks!
Rest

3-5 min
2-3 min
1-2 min
1-2 min
1-2 min
3-4 min
2-3 min
1-2 min
3-4 min
30sec
30sec
30sec
30sec
depending on your schedule)
4-5 min
3-4 min
2-3 min
1-2 min
1-2 min
1-2 min
1-2 min
 1-2 min
2-3 min
2-3 min
2-3 min
2-3 min
30sec
30sec
30sec
30sec
depending on your schedule)
Rest

4-5 min
3-4 min
2-3 min
1-2 min
1-2 min
1-2 min
3-4 min
4-5 min
3-4 min
1-2 min
3-4 min
1-2 min
1-2 min
REST DAYS
3-4 min
 2-3 min
1-2 min
1-2 min
1-2 min
1-2 min
4-5 min
2-3 min
2-3 min
1-2 min
1-2 min
depending on your schedule)
there is an optional Arm & Hypertrophy day you can run at the end of this

Rest

3-5 min
2-3 min
1-2 min
1-2 min
1-2 min
3-4 min
2-3 min
1-2 min
3-4 min
30sec
30sec
30sec
30sec
depending on your schedule)
3-4 min
4-5 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
2-3 min
30sec
30sec
30sec
30sec
depending on your schedule)
Rest

4-5 min

4-5 min
2-3 min
1-2 min
1-2 min
 1-2 min
3-5 min
4-5 min
3-4 min
1-2 min
2-3 min
1-2 min
1-2 min
REST DAYS
3-4 min
2-3 min
1-2 min
1-2 min
1-2 min
1-2 min
3-4 min
2-3 min
1-2 min
1-2 min
1-2 min
depending on your schedule)
there is an optional Arm & Hypertrophy day you can run at the end of this
BOUT
) if youWEEK 10have a good spotter
do not
ecommend stopping at the point where you don’t think you could get another
weeks. See Page 91 in the program PDF for suggestions on which week to run.
Rest
 4-5 min
2-3 min
1-2 min
1-2 min
REST DAYS
4-5 min
2-3 min
1-2 min
1-2 min
REST DAYS
4-5 min
2-3 min
1-2 min
1-2 min
Week 10B. Do not run both weeks. See Page 91 for suggestions on which week to r
Rest

4-5 min
2-3 min
1-2 min
1-2 min
REST DAYS
4-5 min
 2-3 min
1-2 min
1-2 min
REST DAYS
4-5 min
2-3 min
1-2 min
1-2 min
e running back through Week 1 or onto a new program.
Rest

3-5 min
2-3 min
1-2 min
1-2 min
1-2 min
3-4 min
2-3 min
2-3 min
1-2 min
30sec
30sec
30sec
30sec
depending on your schedule)
3-4 min
2-3 min
1-2 min
 1-2 min
1-2 min
1-2 min
1-2 min
2-3 min
3-4 min
2-3 min
2-3 min
30sec
30sec
30sec
30sec
depending on your schedule)
ks (Week 1, 3, 5, 7 and 9) if you have an extra day to train.
Rest

30sec
30sec
30sec
30sec
30sec
30sec
30sec
30sec
1-2 min

ER
akes no representations or warranties with respect to the accuracy or com
 Notes

Focus on technique and e

Keep back angle and form con
Reset each rep (don't to
Keep your hips straight, do nordic h
Strict form. Drive elbows out and
Keep elbows locked in place, squeeze
Conventional or sumo: use whatever
Top set. Leave 1 (maybe 2) rep
Quick 1 second pause on th
Machine, band or weighted, 1 second isom
1.5x shoulder width grip, pull
Arc the bar back behind your head, soft
1-2 second pause at the bottom
ng on your schedule)
Maintain tight pressure in your up
Do dumbbell floor press if no
Knees to chest, controlled reps, straighte
Can use a DB, cable/rope or band,
 Do each arm one at a time rather than alte
Can use cable/rope or band, retract yo
3 second pause right after the pla
2-3 second pause o
Be mindful of lower back fatigue. St
See video demos page in the program
Feel a stretch on the traps at the bott
ng on your schedule)
an optional Arm & Hypertrophy day you can run at the end of this spreadsh
Notes

Brace your lats, chest tall, pull the slac

If you squat high-bar, do sumo box squat. If you squ
Do lying leg curl machine or nordic ha
1-2 second pause at the bottom of eac
Knees to chest, controlled reps, straighte
Top set. Leave ~2 reps in t
Set up a comfortable arch, slight pau
Underhand grip, pull your chest to the bar
Squeeze your glutes to keep your torso u
Lie on an incline bench and do
Can use cable/rope or band, retract yo
Arc the dumbbell out, mind-muscle c
Pin your elbow against your upper
Can do with cables or bands, squeeze
ng on your schedule)
Sit back and down, keep your up
Wide grip, mind-muscle conne
 Use bands if no machine access, mind-
Emphasize the mind-mu
Point toes slightly outward, mind-mu
Think about squeezing your uppe
12 reps flexion (front of neck), 12 re
Shoulder width grip, tuck your elbo
Be mindful of lower back fatigue. St
Do dumbbell floor press if no
3 second negative on every rep, mainta
Lie face down against an incline bench and
Can use cables/rope, bands or dumbbells. Stop R
Focus on the mind-mus
Barbell or EZ bar, do these on a bench
ng on your schedule)
Notes

Top set. Leave 1 (maybe 2) rep

Keep back angle and form con
Reset each rep (don't to
Keep your hips straight, do nordic h
Strict form. Drive elbows out and
Keep elbows locked in place, squeeze
Conventional or sumo: use whatever
Top set. Leave 1 (maybe 2) rep
Quick 1 second pause on th
 Machine, band or weighted, 1 second isom
1.5x shoulder width grip, pull
Arc the bar back behind your head, soft
1-2 second pause at the bottom
ng on your schedule)
Maintain tight pressure in your up
Do dumbbell floor press if no
Knees to chest, controlled reps, straighte
Can use a DB, cable/rope or band,
Do each arm one at a time rather than alte
Can use cable/rope or band, retract yo
3 second pause right after the pla
2-3 second pause o
Be mindful of lower back fatigue. St
See video demos page in the program
Feel a stretch on the traps at the bott
ng on your schedule)
an optional Arm & Hypertrophy day you can run at the end of this spreadsh
Notes

Top set! Aim for near PR.

Brace your lats, chest tall, pull the slac
If you squat high-bar, do sumo box squat. If you squ
Do lying leg curl machine or nordic ha
1-2 second pause at the bottom of eac
Knees to chest, controlled reps, straighte
Shoulder blades still retracted and depressed. Slig
 Underhand grip, pull your chest to the bar
First 3 reps strict military press (no leg drive),
Lie on an incline bench and do
Can use cable/rope or band, retract yo
Arc the dumbbell out, mind-muscle c
Pin your elbow against your upper
Can do with cables or bands, squeeze
ng on your schedule)
Sit back and down, keep your up
Do block pulls from a 5" block (can stack 45
Use bands if no machine access, mind-
Emphasize the mind-mu
Point toes slightly outward, mind-mu
Think about squeezing your uppe
12 reps flexion (front of neck), 12 re
Do incline dumbbell press if no
Be mindful of lower back fatigue. St
As many reps as possible. Use Perfect Push-up h

3 second negative on every rep, mainta

Lie face down against an incline bench and
Mind-muscle connection with rear d
Focus on the mind-mus
Barbell or EZ bar, do these on a bench
ng on your schedule)
 Notes

Top set. Leave 1 (maybe 2) reps in the

Keep back angle and form con
Reset each rep (don't to
Keep your hips straight, do nordic h
Strict form. Drive elbows out and
Keep elbows locked in place, squeeze
Brace your lats, chest tall, pull the slac
Top set. Leave 1 rep in the tank
Quick 1 second pause on th
Machine, band or weighted, 1 second isom
1.5x shoulder width grip, pull
Arc the bar back behind your head, soft
1-2 second pause at the bottom
ng on your schedule)
Maintain tight pressure in your up
Do dumbbell floor press if no
Knees to chest, controlled reps, straighte
Can use a DB, cable/rope or band,
Do each arm one at a time rather than alte
Can use cable/rope or band, retract yo
3 second pause right after the pla
2-3 second pause o
Be mindful of lower back fatigue. St
 See video demos page in the program
Feel a stretch on the traps at the bott
ng on your schedule)
an optional Arm & Hypertrophy day you can run at the end of this spreadsh
covery and to prepare for the next 4 weeks!
Notes

Brace your lats, chest tall, pull the slac

If you squat high-bar, do sumo box squat. If you squ
Do lying leg curl machine or nordic ha
1-2 second pause at the bottom of eac
Knees to chest, controlled reps, straighte
Set up a comfortable arch, slight pau
Underhand grip, pull your chest to the bar
Squeeze your glutes to keep your torso u
Lie on an incline bench and do
Can use cable/rope or band, retract yo
Arc the dumbbell out, mind-muscle c
Pin your elbow against your upper
Can do with cables or bands, squeeze
ng on your schedule)
Only heavy set this week! P
Sit back and down, keep your up
Wide grip, mind-muscle conne
Use bands if no machine access, mind-
Emphasize the mind-mu
Point toes slightly outward, mind-mu
Think about squeezing your uppe
 12 reps flexion (front of neck), 12 re
Control the eccentric (don't let your elbows slam in
Be mindful of lower back fatigue. St
Do incline dumbbell press if no
Avoid failure, focus on good technique an
Lie face down against an incline bench and
Can use cables/rope, bands or dumbbells. Stop R
Focus on the mind-mus
Barbell or EZ bar, do these on a bench
ng on your schedule)
Notes

Try to add some weight from Week 5 or im

Be mindful of technique. Focus on dr
Reset each rep (don't to
Keep your hips straight, do nordic h
Strict form. Drive elbows out and
Keep elbows locked in place, squeeze
3 second pause right after the pla
Top set. Leave 1 rep in the tank
Focus on technique. Press the bar bac
Machine, band or weighted, 1 second isom
1.5x shoulder width grip, pull
Arc the bar back behind your head, soft
1-2 second pause at the bottom
S
Maintain tight pressure in your up
 Do dumbbell floor press if no
Knees to chest, controlled reps, straighte
Can use a DB, cable/rope or band,
Do each arm one at a time rather than alte
Can use cable/rope or band, retract yo
Work up to a heavy triple with a
2-3 second pause o
Be mindful of lower back fatigue. St
See video demos page in the program
Feel a stretch on the traps at the bott
ng on your schedule)
an optional Arm & Hypertrophy day you can run at the end of this spreadsh

Notes

Brace your lats, chest tall, pull the slac

If you squat high-bar, do sumo box squat. If you squ
Do lying leg curl machine or nordic ha
1-2 second pause at the bottom of eac
Knees to chest, controlled reps, straighte
Shoulder blades still retracted and depressed. Slig
Underhand grip, pull your chest to the bar
First 3 reps strict military press (no leg drive),
Lie on an incline bench and do
Can use cable/rope or band, retract yo
Arc the dumbbell out, mind-muscle c
Pin your elbow against your upper
Can do with cables or bands, squeeze
ng on your schedule)
Sit back and down, keep your up
Do block pulls from a 3" block (can use 25l
Use bands if no machine access, mind-
Emphasize the mind-mu
Point toes slightly outward, mind-mu
Think about squeezing your uppe
12 reps flexion (front of neck), 12 re
45° incline, keep shoulder blades
Be mindful of lower back fatigue. St
Do dumbbell floor press if no
3 second negative on every rep, mainta
Lie face down against an incline bench and
Mind-muscle connection with rear d
Focus on the mind-mus
Barbell or EZ bar, do these on a bench
ng on your schedule)
Notes

Top set. Leave 1 (maybe 2) reps in the

Do not squat. Walk the weight out, hold and walk back
Reset each rep (don't to
Keep your hips straight, do nordic h
Strict form. Drive elbows out and
 Keep elbows locked in place, squeeze
Semi-deload. Focus on technique and ba
Top set. Aim for a ne
Focus on technique. Press the bar bac
Machine, band or weighted, 1 second isom
1.5x shoulder width grip, pull
Arc the bar back behind your head, soft
1-2 second pause at the bottom
S
Maintain tight pressure in your up
Do dumbbell floor press if no
Knees to chest, controlled reps, straighte
Can use a DB, cable/rope or band,
Do each arm one at a time rather than alte
Can use cable/rope or band, retract yo
3 second pause right after the pla
2-3 second pause o
Be mindful of lower back fatigue. St
See video demos page in the program
Feel a stretch on the traps at the bott
ng on your schedule)
an optional Arm & Hypertrophy day you can run at the end of this spreadsh
EEK 10have a good spotter
o not
nd stopping at the point where you don’t think you could get another rep with
ee Page 91 in the program PDF for suggestions on which week to run.
Notes
 As many reps as possible. Always use a spott
Perform with bands if no lat pulldow
Focus on the mind-mus
1-2 second pause at the bottom of eac
S
As many reps as possible. Always use a spott
Do lying leg curl machine or nordic ha
Arc the dumbbell out, mind-muscle c
Can do with cables or bands, squeeze
S
As many reps as possible. Always use a spott
Reset each rep (don't to
Use bands if no machine access, mind-
Focus on rounding your back
Do not run both weeks. See Page 91 for suggestions on which week to run.
Notes

Aim for a new PR. Start with 100% and increase by ~2.5% every att
Perform with bands if no lat pulldow
Focus on the mind-mus
1-2 second pause at the bottom of eac
S
Aim for a new PR. Start with 100% and increase by ~2.5% every att
 Do lying leg curl machine or nordic ha
Arc the dumbbell out, mind-muscle c
Can do with cables or bands, squeeze
S
Aim for a new PR. Start with 100% and increase by ~2.5% every
Reset each rep (don't to
Use bands if no machine access, mind-
Focus on rounding your back
ack through Week 1 or onto a new program.
Notes

Brace your lats, chest tall, pull the slac

If you squat high-bar, do sumo box squat. If you squ
Do lying leg curl machine or nordic ha
1-2 second pause at the bottom of eac
Knees to chest, controlled reps, straighte
Set up a comfortable arch, slight pau
Underhand grip, pull your chest to the bar
Squeeze your glutes to keep your torso u
Lie on an incline bench and do
Can use cable/rope or band, retract yo
Arc the dumbbell out, mind-muscle c
Pin your elbow against your upper
Can do with cables or bands, squeeze
ng on your schedule)
Sit back and down, keep your up
Wide grip, mind-muscle conne
Use bands if no machine access, mind-
 Emphasize the mind-mu
Point toes slightly outward, mind-mu
Think about squeezing your uppe
12 reps flexion (front of neck), 12 re
Shoulder width grip, tuck your elbo
Lie on an incline bench and do
Do dumbbell floor press if no
Perform with bands if no lat pulldow
Lie face down against an incline bench and
Can use cables/rope, bands or dumbbells. Stop R
Focus on the mind-mus
Barbell or EZ bar, do these on a bench
ng on your schedule)
1, 3, 5, 7 and 9) if you have an extra day to train.
Notes

Curl the bar out and up in an arc

Arc the bar back behind your head, soft
Do both arms at once: 7 reps full ROM, 7
Do both arms at once: 7 reps full ROM, 7
Arc the dumbbell out, mind-muscle c
Mind-muscle connection
1-2 second pause at the bottom of eac
Focus on rounding your back
Avoid yanking the plate w

epresentations or warranties with respect to the accuracy or completeness