Week 1

FULL BODY 1:

FULL BODY 2:
FULL BODY 2:

FULL BODY 3:

FULL BODY 4:

Week 2
FULL BODY 1:

FULL BODY 2:

FULL BODY 3:
FULL BODY 3:

FULL BODY 4:

Week 3

FULL BODY 1:
FULL BODY 2:

FULL BODY 3:

FULL BODY 4:
 Week 4

FULL BODY 1:

FULL BODY 2:
 FULL BODY 3:

FULL BODY 4:

Semi-delo
Week 5: Semi-Deload

FULL BODY 1:
FULL BODY 1:

FULL BODY 2:

FULL BODY 3:

FULL BODY 4:
FULL BODY 4:

Week 6

FULL BODY 1:

FULL BODY 2:
FULL BODY 3:

FULL BODY 4:

Week 7

FULL BODY 1:
FULL BODY 1:

FULL BODY 2:

FULL BODY 3:
FULL BODY 4:

Week 8

FULL BODY 1:

FULL BODY 2:
FULL BODY 2:

FULL BODY 3:

FULL BODY 4:
 Week 9: Taper Week

FULL BODY 1:

FULL BODY 2:

FULL BODY 3:

- Run Week 10B if you have mostly bodybuilding a

 MAX TESTING OPTION A:
Week 10A: Max Testing

SQUAT TEST:

BENCH TEST:

DEADLIFT TEST:

MAX TESTING OPTION B:

Week 10B: AMRAP Testing

SQUAT TEST:
 SQUAT TEST:

BENCH TEST:

DEADLIFT TEST:
 IMPORTANT: In the light green cell be
kilograms or type "lbs" if using pounds
kg

CURRENT 1 rep max loads in the spaces

below the given exercise (use the same Squat
units you specified above). See pg. 16 of 110
the Get Ready Manual if unsure of your

Exercise Warm-up Sets Working Sets

Back Squat (Top Single) 4 1

Back Squat 0 2
Close Grip Bench Press 3 3
Barbell RDL 2 2
Chest-Supported Row 1 4
Dumbbell Lateral Raise 0 4

Hanging Leg Raise 0 3

Barbell Bench Press 4 4

Anderson Squat 3 3
 Neutral Grip Pulldown 1 4
Dumbbell Skull Crusher 1 3
Barbell (or EZ-Bar) Strict Curl 1 4
Seated Face Pull 0 3

Deadlift 4 1
Pause Deadlift 0 2
Barbell Overhead Press 3 2
Band Pull-Apart 1 4
Cable Pullover 1 3
Hammer Curl 1 4
Standing Calf Raise 1 3
Back Squat 4 4
Strict Bench Press 4 1

Barbell Bench Press 0 3

Helms Row 1 3
Seated Leg Curl 1 3
Hip Abduction 0 3

Exercise Warm-up Sets Working Sets

 Back Squat (Top Single) 4 1
Back Squat 0 2
Barbell Pin Bench Press 3 3

Barbell RDL 2 2
Chest-Supported Row 1 4
Dumbbell Lateral Raise 0 4

Hanging Leg Raise 0 3

Barbell Bench Press 4 3

Barbell Box Squat 3 3

Neutral Grip Pulldown 1 4
Dumbbell Skull Crusher 1 3
Barbell (or EZ-Bar) Strict Curl 1 4
Seated Face Pull 0 3

Deadlift 4 1
Touch-And-Go Deadlift 0 2

Barbell Overhead Press 3 2

 Band Pull-Apart 1 4
Cable Pullover 1 3
Hammer Curl 1 4
Standing Calf Raise 1 3
Back Squat 4 3
Strict Bench Press 4 1

Barbell Bench Press 0 3

Helms Row 1 3
Seated Leg Curl 1 3
Hip Abduction 0 3

Exercise Warm-up Sets Working Sets

Back Squat (Top Single) 4 1

Back Squat 0 2
Close Grip Bench Press 3 3
Barbell RDL 2 2
Chest-Supported Row 1 4
Dumbbell Lateral Raise 0 4

Hanging Leg Raise 0 3

 Barbell Bench Press 4 3

Anderson Squat 3 3
Neutral Grip Pulldown 1 4
Dumbbell Skull Crusher 1 3
Barbell (or EZ-Bar) Strict Curl 1 4
Seated Face Pull 0 3

Deadlift 4 1
Pause Deadlift 0 2
Barbell Overhead Press 3 2
Band Pull-Apart 1 4
Cable Pullover 1 3
Hammer Curl 1 4
Standing Calf Raise 1 3
Back Squat 4 2
Strict Bench Press 4 1

Barbell Bench Press 0 3

Helms Row 1 3
Seated Leg Curl 1 3
 Hip Abduction 0 3

Exercise Warm-up Sets Working Sets

Back Squat (Top Single) 4 1

Back Squat 0 2
Barbell Pin Bench Press 3 3

Barbell RDL 2 2
Chest-Supported Row 1 4
Dumbbell Lateral Raise 0 4

Hanging Leg Raise 0 3

Barbell Bench Press 4 1

Barbell Box Squat 3 3

Neutral Grip Pulldown 1 4
Dumbbell Skull Crusher 1 3
Barbell (or EZ-Bar) Strict Curl 1 4
Seated Face Pull 0 3

Deadlift 4 1
Touch-And-Go Deadlift 0 2
Barbell Overhead Press 3 2
Band Pull-Apart 1 4
Cable Pullover 1 3
Hammer Curl 1 4
Standing Calf Raise 1 3
Back Squat 4 2
Strict Bench Press 4 1

Barbell Bench Press 0 3

Helms Row 1 3
Seated Leg Curl 1 3
Hip Abduction 0 3

Semi-deload Week - Avoid failure and train lighter

Exercise Warm-up Sets Working Sets

Back Squat 4 2
Close Grip Bench Press 3 2
Barbell RDL 2 2
Chest-Supported Row 1 3
 Dumbbell Lateral Raise 0 3

Hanging Leg Raise 0 3

Barbell Bench Press 4 2

Anderson Squat 3 2
Neutral Grip Pulldown 1 3
Dumbbell Skull Crusher 1 3
Barbell (or EZ-Bar) Strict Curl 1 3
Seated Face Pull 0 3

Deadlift 4 1
Pause Deadlift 0 2
Barbell Overhead Press 3 2
Band Pull-Apart 1 3
Cable Pullover 1 3
Hammer Curl 1 3
Standing Calf Raise 1 3
Back Squat 4 2
Barbell Bench Press 4 3
 Helms Row 1 3
Seated Leg Curl 1 3
Hip Abduction 0 3

Exercise Warm-up Sets Working Sets

Back Squat (Top Single) 4 1

Back Squat 0 3
Barbell Pin Bench Press 3 2

Barbell RDL 2 2
Chest-Supported Row 1 3
Dumbbell Lateral Raise 0 3

Hanging Leg Raise 0 2

Barbell Bench Press 4 3

Barbell Box Squat 3 2

Neutral Grip Pulldown 1 3
Dumbbell Skull Crusher 1 2
Barbell (or EZ-Bar) Strict Curl 1 4
Seated Face Pull 0 2
 Deadlift 4 1
Touch-And-Go Deadlift 0 2
Barbell Overhead Press 3 2
Band Pull-Apart 1 3
Cable Pullover 1 2
Hammer Curl 1 3
Standing Calf Raise 1 2
Back Squat 4 3
Strict Bench Press 4 1

Barbell Bench Press 0 3

Helms Row 1 2
Seated Leg Curl 1 2
Hip Abduction 0 2

Exercise Warm-up Sets Working Sets

Back Squat (Top Single) 4 1

Back Squat 0 2
Close Grip Bench Press 3 2
 Barbell RDL 2 1
Chest-Supported Row 1 3
Dumbbell Lateral Raise 0 3

Hanging Leg Raise 0 2

Barbell Bench Press 4 2

Anderson Squat 3 2
Neutral Grip Pulldown 1 3
Dumbbell Skull Crusher 1 2
Barbell (or EZ-Bar) Strict Curl 1 3
Seated Face Pull 0 2

Deadlift 4 1
Pause Deadlift 0 2
Barbell Overhead Press 3 2
Band Pull-Apart 1 3
Cable Pullover 1 2
Hammer Curl 1 3
Standing Calf Raise 1 2
 Back Squat 4 2
Strict Bench Press 4 1

Barbell Bench Press 0 3

Helms Row 1 2
Seated Leg Curl 1 2
Hip Abduction 0 2

Exercise Warm-up Sets Working Sets

Back Squat (Top Single) 4 1

Back Squat 0 1
Barbell Pin Bench Press 3 3

Barbell RDL 2 1
Chest-Supported Row 1 3
Dumbbell Lateral Raise 0 3

Hanging Leg Raise 0 2

Barbell Bench Press 4 1

Barbell Box Squat 3 3

 Neutral Grip Pulldown 1 3
Dumbbell Skull Crusher 1 2
Barbell (or EZ-Bar) Strict Curl 1 3
Seated Face Pull 0 2

Deadlift 4 1
Touch-And-Go Deadlift 0 2
Barbell Overhead Press 3 2
Band Pull-Apart 1 3
Cable Pullover 1 2
Hammer Curl 1 3
Standing Calf Raise 1 2
Back Squat 4 2
Strict Bench Press 4 1

Barbell Bench Press 0 1

Helms Row 1 2
Seated Leg Curl 1 2
Hip Abduction 0 2

TAPER WEEK - LOCK IN TECHNIQUE

 Exercise Warm-up Sets Working Sets

Back Squat 4 1
Strict Bench Press 4 1
Reset Deadlift 4 2
Chest-Supported Row 1 4

Deadlift 4 1

Barbell Overhead Press 3 2

Anderson Squat 3 2

Barbell (or EZ-Bar) Strict Curl 1 4

Strict Bench Press 4 1

Back Squat 4 2
Seated Leg Curl 1 4
Seated Face Pull 0 4

if you have mostly bodybuilding and general strength goals IMPORTA

 MAX TESTING OPTION A: Important! Choose either Week 10A or W
Exercise Warm-up Sets Working Sets

Back Squat 5 1+

Leg Curl 1 2

Dumbbell Lateral Raise 1 2

Barbell Bench Press 5 1+

Barbell (or EZ-Bar) Strict Curl 3 1

Barbell Overhead Press 1 2

Deadlift 5 1+
Chest-Supported Row 1 3
Dumbbell Skull Crusher 1 2
MAX TESTING OPTION B: Important! Choose either Week 10A or W
Exercise Warm-up Sets Working Sets

Back Squat 5 1
 Leg Curl 1 2
Dumbbell Lateral Raise 1 2

Barbell Bench Press 5 1

Barbell (or EZ-Bar) Strict Curl 3 1

Barbell Overhead Press 1 2

Deadlift 5 1
Chest-Supported Row 1 3
Dumbbell Skull Crusher 1 2
 e light green cell below, type "kg" if using
"lbs" if using pounds (quotation marks not
included)
kg

Bench Deadlift OHP

100 160 60

Reps Load %1RM RPE Rest

1 92,5-97,5 85-87.5% ~6-8 3-5min

5 82,5-85 75-77.5% 7-8 3-5min
8 N/A 6 2-4min
8-10 N/A 6 2-3min
8-10 N/A 8 1-2min
15-20 N/A 9 1-2min

6 N/A 8 1-2min

6 72.5 72.5% 7-8 3-5min

8 N/A 6 2-4min
6-8 N/A 9 2-3min
8-10 N/A 10 1-2min
6-8 N/A 10 1-2min
15-20 N/A 9 1-2min
REST DAY
4 135 85% 8-9 3-5min
4 107.5 67.5% 7 2-4min
8 42.5 70% 6 2-3min
15-20 N/A 9 1-2min
15-20 N/A 7 1-2min
8-10 N/A 9 1-2min
10-12 N/A 10 1-2min
6 77.5 70% 7-8 3-5min
1 87,5-90 87.5-90% ~7-8 3-5min

3 82.5 82.5% 7-8 3-5min

10-12 N/A 8 2-3min
10-12 N/A 8 1-2min
12-15 N/A 8 1-2min
2 REST DAYS
Reps Load %1RM RPE Rest
 1 92,5-97,5 85-87.5% ~6-8 3-5min
5 82,5-85 75-77.5% 7-8 3-5min
8 70-75 70-75% 6 2-4min

8-10 N/A 6 2-3min

8-10 N/A 8 1-2min
15-20 N/A 9 1-2min

6 N/A 8 1-2min

6 75 75% 7-8 3-5min

8 N/A 6 2-4min
6-8 N/A 9 2-3min
8-10 N/A 10 1-2min
6-8 N/A 10 1-2min
15-20 N/A 9 1-2min
REST DAY
2 145 90% 8-9 3-5min
8 105-112,5 65-70% 7 2-4min

8 42.5 70% 6 2-3min

15-20 N/A 9 1-2min
15-20 N/A 7 1-2min
8-10 N/A 9 1-2min
10-12 N/A 10 1-2min
6 80 72.5% 7-8 3-5min
1 87,5-90 87.5-90% ~7-8 3-5min

3 82,5-85 82.5-85% 7-8 3-5min

10-12 N/A 8 2-3min
10-12 N/A 8 1-2min
12-15 N/A 8 1-2min
2 REST DAYS
Reps Load %1RM RPE Rest

1 97,5-100 87.5-90% ~7-9 3-5min

4 85-87,5 77.5-80% 7-8 3-5min
8 N/A 6 2-4min
8-10 N/A 6 2-3min
8-10 N/A 8 1-2min
15-20 N/A 9 1-2min

6 N/A 8 1-2min
 6 77.5 77.5% 7-8 3-5min

8 N/A 6 2-4min
6-8 N/A 9 2-3min
8-10 N/A 10 1-2min
6-8 N/A 10 1-2min
15-20 N/A 9 1-2min
REST DAY
2-4 145 90% 8-9 3-5min
4 112.5 70% 7 2-4min
8 42.5 70% 6 2-3min
15-20 N/A 9 1-2min
15-20 N/A 7 1-2min
8-10 N/A 9 1-2min
10-12 N/A 10 1-2min
6 82.5 75% 7-8 3-5min
1 90-92,5 90-92.5% ~7-9 3-5min

2 85-87,5 85-87.5% 7-8 3-5min

10-12 N/A 8 2-3min
10-12 N/A 8 1-2min
12-15 N/A 8 1-2min
2 REST DAYS
Reps Load %1RM RPE Rest

1 97,5-100 87.5-90% ~7-9 3-5min

4 85-87,5 77.5-80% 7-8 3-5min
8 70-75 70-75% 6 2-4min

8-10 N/A 6 2-3min

8-10 N/A 8 1-2min
15-20 N/A 9 1-2min

6 N/A 8 1-2min

6 80 80% 7-8 3-5min

8 N/A 6 2-4min
6-8 N/A 9 2-3min
8-10 N/A 10 1-2min
6-8 N/A 10 1-2min
15-20 N/A 9 1-2min
REST DAY
1 147,5-152,5 92.5-95% 8-9 3-5min
 8 105-120 65-75% 7 2-4min
8 42.5 70% 6 2-3min
15-20 N/A 9 1-2min
15-20 N/A 7 1-2min
8-10 N/A 9 1-2min
10-12 N/A 10 1-2min
6 85 77.5% 7-8 3-5min
1 90-95 90-95% ~7-9 3-5min

2 85-90 85-90% 7-8 3-5min

10-12 N/A 8 2-3min
10-12 N/A 8 1-2min
12-15 N/A 8 1-2min
2 REST DAYS
re and train lighter this week to promote recovery and to prepare for the n
Reps Load %1RM RPE Rest

5 82,5-85 75-77.5% ~5-7 3-5min

8 N/A 6 2-4min
8-10 N/A 6 2-3min
8-10 N/A 8 1-2min
15-20 N/A 9 1-2min

6 N/A 8 1-2min

6 72.5 72.5% 7-8 3-5min

6 N/A 6 2-4min
6-8 N/A 9 2-3min
8-10 N/A 9 1-2min
6-8 N/A 9 1-2min
15-20 N/A 9 1-2min
REST DAY
3 135 85% 7-8 3-5min
4 107.5 67.5% 7 2-4min
8 42.5 70% 6 2-3min
15-20 N/A 9 1-2min
15-20 N/A 7 1-2min
8-10 N/A 9 1-2min
10-12 N/A 9 1-2min
6 77.5 70% 7-8 3-5min
3 85 85% 7-8 3-5min
10-12 N/A 8 2-3min
10-12 N/A 8 1-2min
12-15 N/A 8 1-2min
2 REST DAYS
Reps Load %1RM RPE Rest

1 97,5-100 87.5-90% ~7-9 3-5min

3 87,5-92,5 80-85% 8-9 3-5min
8 70-80 70-80% 6 2-4min

8-10 N/A 6 2-3min

8-10 N/A 8 1-2min
15-20 N/A 9 1-2min

6 N/A 8 1-2min

5 77.5 77.5% 7-8 3-5min

8 N/A 6 2-4min
6-8 N/A 9 2-3min
8-10 N/A 10 1-2min
6-8 N/A 10 1-2min
15-20 N/A 9 1-2min
 REST DAY
2 147,5-152,5 92.5-95% 8-9 3-5min
8 105-120 65-75% 7 2-4min
8 42.5 70% 6 2-3min
15-20 N/A 9 1-2min
15-20 N/A 7 1-2min
8-10 N/A 9 1-2min
10-12 N/A 10 1-2min
4 85 77.5% 7-8 3-5min
1 90-95 90-95% ~7-9 3-5min

2 87,5-90 87.5-90% 8-9 3-5min

10-12 N/A 8 2-3min
10-12 N/A 8 1-2min
12-15 N/A 8 1-2min
2 REST DAYS
Reps Load %1RM RPE Rest

1 100-102,5 90-92.5% ~8-9 3-5min

3 90-97,5 82.5-87.5% 8-9 3-5min
8 N/A 6 2-4min
8-10 N/A 6 2-3min
8-10 N/A 8 1-2min
15-20 N/A 9 1-2min

6 N/A 8 1-2min

5 80 80% 7-8 3-5min

8 N/A 6 2-4min
6-8 N/A 9 2-3min
8-10 N/A 10 1-2min
6-8 N/A 10 1-2min
15-20 N/A 9 1-2min
REST DAY
3 145-152,5 90-92.5% ~9 3-5min
4 115 72.5% 7 2-4min
8 42.5 70% 6 2-3min
15-20 N/A 9 1-2min
15-20 N/A 7 1-2min
8-10 N/A 9 1-2min
10-12 N/A 10 1-2min
 4 87.5 80% 7-8 3-5min
1 92,5-97,5 92.5-97.5% ~8-9 3-5min

1 90-95 90-95% 8-9 3-5min

10-12 N/A 8 2-3min
10-12 N/A 8 1-2min
12-15 N/A 8 1-2min
2 REST DAYS
Reps Load %1RM RPE Rest

1 100-105 90-95% ~8-9 3-5min

3 92,5-100 85-90% 8-9 3-5min
8 70-80 70-80% 6 2-4min

8-10 N/A 6 2-3min

8-10 N/A 8 1-2min
15-20 N/A 9 1-2min

6 N/A 8 1-2min

5 82.5 82.5% 7-8 3-5min

8 N/A 6 2-4min
 6-8 N/A 9 2-3min
8-10 N/A 10 1-2min
6-8 N/A 10 1-2min
15-20 N/A 9 1-2min
REST DAY
1 152,5-155 95-97.5% ~9 3-5min
8 105-120 65-75% 7 2-4min
8 42.5 70% 6 2-3min
15-20 N/A 9 1-2min
15-20 N/A 7 1-2min
8-10 N/A 9 1-2min
10-12 N/A 10 1-2min
4 90 82.5% 7-8 3-5min
1 92,5-97,5 92.5-97.5% ~9 3-5min

2 95 95% ~9 3-5min
10-12 N/A 8 2-3min
10-12 N/A 8 1-2min
12-15 N/A 8 1-2min
2 REST DAYS
LOCK IN TECHNIQUE AND PRIORITIZE RECOVERY WITH LOWER VOLUME
 Reps Load %1RM RPE Rest

1 100 90% ~7-8 3-5min

4 75 75% 5-6 3-5min
3 105 65% 4-5 3-5min
6-8 N/A 8 1-2min
REST DAY
1 145 90% ~7-8 3-5min

8 42.5 70% 6 2-3min

5 N/A 5 2-4min

6-8 N/A 6 1-2min

REST DAY
1 92.5 92.5% ~8-9 3-5min
5 82.5 75% 5-6 3-5min
6-8 N/A 10 1-2min
12-15 N/A 10 1-2min
2 REST DAYS

goals IMPORTANT NOTES ABOUT WEEK 10

ither Week 10A or Week 10B. Do not run both weeks. See above for sugges
Reps Load %1RM RPE Rest

1 110-115 100-105% 9.5-10 4-6min

10 N/A 7 1-2min

15-20 N/A 7 1-2min

REST DAY
1 100-105 100-105% 9.5-10 4-6min

3 N/A 10 1-2min
5 N/A 7 2-3min
REST DAY
1 160-167,5 100-105% 9.5-10 4-6min
10-12 N/A 7 1-2min
12-15 N/A 7 1-2min
ither Week 10A or Week 10B. Do not run both weeks. See above for sugges
Reps Load %1RM RPE Rest

AMRAP 100 90% 9.5-10 4-6min

 10 N/A 7 1-2min
15-20 N/A 7 1-2min
REST DAY
AMRAP 90 90% 9.5-10 4-6min

3 N/A 10 1-2min
5 N/A 7 2-3min
REST DAY
AMRAP 145 90% 9.5-10 4-6min
10-12 N/A 7 1-2min
12-15 N/A 7 1-2min
 Notes

Top set. Focus on technique and explosive power.

Sit back and down, keep your upper back tight to the bar
Shoulder width grip, tuck your elbows in closer to your sides
Emphasize the stretch in your hamstrings, prevent your lower back f
rounding
Can use machine or brace against bench. Minimize cheating.
Focus on contracting your delts to move the weight, don't let form
sloppy toward the end of the set!

Knees to chest, controlled reps, straighten legs more to increase diffi

Set up a comfortable arch, quick pause on chest and explode up on

rep
This is a pin squat that starts and ends with the bar on the pins. At
bottom you're just above parallel. Get tight.
 Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on tricep
Lean against wall and maintain wall contact with head, hips and back.
elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection

Brace your lats, chest tall, pull the slack out of the bar before liftin
1 second pause right after plates leave the floor
Focus on contracting your delts to move the weight, don't let form
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle hard
Push these all very hard. Go to true failure.
Sit back and down, keep your upper back tight to the bar
Strict 1 second pause on chest. Execute the set up and rep as perfect
possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on
rep
Be mindful of lower back fatgiue, stay light and minimize cheatin
Focus on squeezing your hamstrings to move the weight
Machine, band or weighted, squeeze and hold for 1 second at the to
each rep

Notes
 Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
Set the pins just above chest height, release tension while the bar is o
pins, then explode up. Control the weight.
Emphasize the stretch in your hamstrings, prevent your lower back f
rounding
Can use machine or brace against bench. Minimize cheating.
Focus on contracting your delts to move the weight, don't let form
sloppy toward the end of the set!

Knees to chest, controlled reps, straighten legs more to increase diffi

Set up a comfortable arch, quick pause on chest and explode up on

rep
Sit fully back on to the box, release tension in thighs, minimize rock
while seated
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on tricep
Lean against wall and maintain wall contact with head, hips and back.
elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection

Brace your lats, chest tall, pull the slack out of the bar before liftin
Don't bounce the plates off the floor, just a light tap. Allow some
momentum and get in a good groove. Breathe/brace at the top.
Focus on contracting your delts to move the weight, don't let form
sloppy toward the end of the set!
 Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle hard
Push these all very hard. Go to true failure.
Sit back and down, keep your upper back tight to the bar
Strict 1 second pause on chest. Execute the set up and rep as perfect
possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on
rep
Be mindful of lower back fatgiue, stay light and minimize cheatin
Focus on squeezing your hamstrings to move the weight
Machine, band or weighted, squeeze and hold for 1 second at the to
each rep

Notes

Top set. Focus on technique and explosive power.

Sit back and down, keep your upper back tight to the bar
Shoulder width grip, tuck your elbows in closer to your sides
Emphasize the stretch in your hamstrings, prevent your lower back f
rounding
Can use machine or brace against bench. Minimize cheating.
Focus on contracting your delts to move the weight, don't let form
sloppy toward the end of the set!

Knees to chest, controlled reps, straighten legs more to increase diffi

 Set up a comfortable arch, quick pause on chest and explode up on
rep
This is a pin squat that starts and ends with the bar on the pins. At
bottom you're just above parallel. Get tight.
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on tricep
Lean against wall and maintain wall contact with head, hips and back.
elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection

Brace your lats, chest tall, pull the slack out of the bar before liftin
1 second pause right after plates leave the floor
Focus on contracting your delts to move the weight, don't let form
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle hard
Push these all very hard. Go to true failure.
Sit back and down, keep your upper back tight to the bar
Strict 1 second pause on chest. Execute the set up and rep as perfect
possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on
rep
Be mindful of lower back fatgiue, stay light and minimize cheatin
Focus on squeezing your hamstrings to move the weight
 Machine, band or weighted, squeeze and hold for 1 second at the to
each rep

Notes

Top set. Focus on technique and explosive power.

Sit back and down, keep your upper back tight to the bar
Set the pins just above chest height, release tension while the bar is o
pins, then explode up. Control the weight.
Emphasize the stretch in your hamstrings, prevent your lower back f
rounding
Can use machine or brace against bench. Minimize cheating.
Focus on contracting your delts to move the weight, don't let form
sloppy toward the end of the set!

Knees to chest, controlled reps, straighten legs more to increase diffi

Set up a comfortable arch, quick pause on chest and explode up on

rep
Sit fully back on to the box, release tension in thighs, minimize rock
while seated
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on tricep
Lean against wall and maintain wall contact with head, hips and back.
elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection

Brace your lats, chest tall, pull the slack out of the bar before liftin
 1 second pause right after plates leave the floor
Focus on contracting your delts to move the weight, don't let form
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle hard
Push these all very hard. Go to true failure.
Sit back and down, keep your upper back tight to the bar
Strict 1 second pause on chest. Execute the set up and rep as perfect
possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on
rep
Be mindful of lower back fatgiue, stay light and minimize cheatin
Focus on squeezing your hamstrings to move the weight
Machine, band or weighted, squeeze and hold for 1 second at the to
each rep

and to prepare for the next 5 weeks!

Notes

Sit back and down, keep your upper back tight to the bar
Shoulder width grip, tuck your elbows in closer to your sides
Emphasize the stretch in your hamstrings, prevent your lower back f
rounding
Can use machine or brace against bench. Minimize cheating.
 Focus on contracting your delts to move the weight, don't let form
sloppy toward the end of the set!

Knees to chest, controlled reps, straighten legs more to increase diffi

Set up a comfortable arch, quick pause on chest and explode up on

rep
This is a pin squat that starts and ends with the bar on the pins. At
bottom you're just above parallel. Get tight.
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on tricep
Lean against wall and maintain wall contact with head, hips and back.
elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection

Brace your lats, chest tall, pull the slack out of the bar before liftin
1 second pause right after plates leave the floor
Focus on contracting your delts to move the weight, don't let form
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle hard
Push these all very hard. Go to true failure.
Sit back and down, keep your upper back tight to the bar
Set up a comfortable arch, quick pause on chest and explode up on
rep
 Be mindful of lower back fatgiue, stay light and minimize cheatin
Focus on squeezing your hamstrings to move the weight
Machine, band or weighted, squeeze and hold for 1 second at the to
each rep

Notes

Top set. Focus on technique and explosive power.

Sit back and down, keep your upper back tight to the bar
Set the pins just above chest height, release tension while the bar is o
pins, then explode up. Control the weight.
Emphasize the stretch in your hamstrings, prevent your lower back f
rounding
Can use machine or brace against bench. Minimize cheating.
Focus on contracting your delts to move the weight, don't let form
sloppy toward the end of the set!

Knees to chest, controlled reps, straighten legs more to increase diffi

Set up a comfortable arch, quick pause on chest and explode up on

rep
Sit fully back on to the box, release tension in thighs, minimize rock
while seated
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on tricep
Lean against wall and maintain wall contact with head, hips and back.
elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection
 Brace your lats, chest tall, pull the slack out of the bar before liftin
1 second pause right after plates leave the floor
Focus on contracting your delts to move the weight, don't let form
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle hard
Push these all very hard. Go to true failure.
Sit back and down, keep your upper back tight to the bar
Strict 1 second pause on chest. Execute the set up and rep as perfect
possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on
rep
Be mindful of lower back fatgiue, stay light and minimize cheatin
Focus on squeezing your hamstrings to move the weight
Machine, band or weighted, squeeze and hold for 1 second at the to
each rep

Notes

Top set. Focus on technique and explosive power.

Sit back and down, keep your upper back tight to the bar
Shoulder width grip, tuck your elbows in closer to your sides
 Emphasize the stretch in your hamstrings, prevent your lower back f
rounding
Can use machine or brace against bench. Minimize cheating.
Focus on contracting your delts to move the weight, don't let form
sloppy toward the end of the set!

Knees to chest, controlled reps, straighten legs more to increase diffi

Set up a comfortable arch, quick pause on chest and explode up on

rep
This is a pin squat that starts and ends with the bar on the pins. At
bottom you're just above parallel. Get tight.
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on tricep
Lean against wall and maintain wall contact with head, hips and back.
elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection

Brace your lats, chest tall, pull the slack out of the bar before liftin
1 second pause right after plates leave the floor
Focus on contracting your delts to move the weight, don't let form
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle hard
Push these all very hard. Go to true failure.
 Sit back and down, keep your upper back tight to the bar
Strict 1 second pause on chest. Execute the set up and rep as perfect
possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on
rep
Be mindful of lower back fatgiue, stay light and minimize cheatin
Focus on squeezing your hamstrings to move the weight
Machine, band or weighted, squeeze and hold for 1 second at the to
each rep

Notes

Top set. Focus on technique and explosive power.

Sit back and down, keep your upper back tight to the bar
Set the pins just above chest height, release tension while the bar is o
pins, then explode up. Control the weight.
Emphasize the stretch in your hamstrings, prevent your lower back f
rounding
Can use machine or brace against bench. Minimize cheating.
Focus on contracting your delts to move the weight, don't let form
sloppy toward the end of the set!

Knees to chest, controlled reps, straighten legs more to increase diffi

Set up a comfortable arch, quick pause on chest and explode up on

rep
Sit fully back on to the box, release tension in thighs, minimize rock
while seated
 Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on tricep
Lean against wall and maintain wall contact with head, hips and back.
elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection

Brace your lats, chest tall, pull the slack out of the bar before liftin
1 second pause right after plates leave the floor
Focus on contracting your delts to move the weight, don't let form
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle hard
Push these all very hard. Go to true failure.
Sit back and down, keep your upper back tight to the bar
Strict 1 second pause on chest. Execute the set up and rep as perfect
possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on
rep
Be mindful of lower back fatgiue, stay light and minimize cheatin
Focus on squeezing your hamstrings to move the weight
Machine, band or weighted, squeeze and hold for 1 second at the to
each rep

ITH LOWER VOLUME

 Notes

Try to move the bar as explosively as possible on the positive. Appro

with confidence. Technique locked. Don't overhype.
Make every rep look exactly the same. 1 second pause on each re
Stand up and set up again in between each rep. Think of each set a
separate singles.
Can use machine or brace against bench. Minimize cheating.

Try to move the bar as explosively as possible on the positive. Appro

with confidence. Technique locked. Don't overhype.
These are intentionally light for shoulder stability and balance. Don't
these hard. Big bench day tomorrow.
This is a pin squat that starts and ends with the bar on the pins. At
bottom you're just above parallel. Get tight.
Lean against wall and maintain wall contact with head, hips and back.
elbows pinned at sides. Control the weight.

Try to move the bar as explosively as possible on the positive. Appro

with confidence. Technique locked. Don't overhype.
Sit back and down, keep your upper back tight to the bar
Focus on squeezing your hamstrings to move the weight
Don't go too heavy, focus on mind-muscle connection
ks. See above for suggestions on which week to run.
Notes

Aim for a new PR. Start with 100% and increase by ~2.5% every atte
until you hit a 9.5-10 RPE. Use a spotter and good form!
Can be seated or lying. Focus on squeezing your hamstrings to move
weight
Focus on contracting your delts to move the weight, don't let form
sloppy toward the end of the set!

Aim for a new PR. Start with 100% and increase by ~2.5% every atte
until you hit a 9.5-10 RPE. Use a spotter and good form!
Lean against wall and maintain wall contact with head, hips and back.
elbows pinned at sides. Control the weight.
Press up and back overhead, slight pause on the chest on each re

Aim for a new PR. Start with 100% and increase by ~2.5% every atte
until you hit a 9.5-10 RPE. Use a spotter and good form!
Can use machine or brace against bench. Minimize cheating.
Arc the dummbells behind your head. Constant tension on tricep
ks. See above for suggestions on which week to run.
Notes

As many reps as possible. Always use a spotter and good form. Aim t
3-5 reps
 Can be seated or lying. Focus on squeezing your hamstrings to move
weight
Focus on contracting your delts to move the weight

As many reps as possible. Always use a spotter and good form. Aim t
3-5 reps
Lean against wall and maintain wall contact with head, hips and back.
elbows pinned at sides. Control the weight.
Press up and back overhead, slight pause on the chest on each re

As many reps as possible. Always use a spotter and good form. Aim t
3-5 reps
Can use machine or brace against bench. Minimize cheating.
Arc the dummbells behind your head. Constant tension on tricep