Bronze Level Powerlifting 6-Day Program with Optional 7th Day

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Here’s the current week of your powerlifting program.
(If you have any questions about any of the details of this program, email coaching@mashelite.com)

[memb_has_any_tag tagid=”Week64,Week65,Week66,Week67″]

Week 64

Day 1

Back Squat – Work up to Opener 2 x 1

 

Deadlift Competition Stance – Work up to Opener 1 x 1

GHDs – 3 x 5

Day 2

Bench Press – 75% x 5, 80% x 3, 85% x 2, 90% x 1 (percentages based on raw max) up to Opener 1 x 1

Chest Supported KB Bat Wing Rows 2 sec pause at top – 3 x 5

Day 3

High Bar Back Squats – work up to 85% 2 x 1

Suitcase Deadlifts from 6″ Deficit stay at 7-8 RPE – 3 x 5ea side

Sled Drags Forwards – 1 x 60 seconds

Sled Drags Backwards – 1 x 60 seconds

Day 4

Bench Press – Work up to Opener 2 x 1

 

DB Flat Bench Press Wide – 3 x 10 at 60%

Horizontal Bodyweight Rows Feet Elevated – 3 x submaximal

Lying DB External Rotation – 3 x 10 ea arm

Day 5

MAX SQUAT

MAX BENCH

MAX DEADLIFT

 

Day 6

OFF

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week63,Week64,Week65,Week66″]

Week 63

Day 1

Back Squat

Step 1 – (60% straight weight + 25% Band or Chain Tension) 2 x 5 with 60 sec between sets

Step 2 – (70% straight weight + 25% Band or Chain Tension) 1 x 2 with 60 sec between sets

Step 3 – Straight Weight 93% 2 x 1, 95% 1 x 1, work up if feeling good

Deadlift Competition Stance – 90% 1 x 2, 93% x 1, work up if feeling good

GHDs – 3 x 5

Day 2

Bench to Chest – 75% x 3, 80% x 3, 85% x 2 (percentages based on raw max)

Max Effort Bench Press Sling Shot – 1RM

Bench Press no Sling Shot Competition Grip – 88% x 3, 93% x 2, 95% x 1, max, then 85% for AMRAP

Closegrip Axle Bar Floor Presses with 100lb of chains – 3RM, then -15% for 4 x 3 (last set is 3+)

Chest Supported KB Bat Wing Rows 2 sec pause at top – 3 x 10

Core Muscular Imbalance 1

KB Staggered Carries (OH and Farmers) – 3 x 40 Yd ea way

Day 3

High Bar Back Squats – 3RM 9RPE, then -10% for 2 x 3

Suitcase Deadlifts from 6″ Deficit stay at 7-8 RPE – 3 x 5ea side

Sled Drags Forwards – 2 x 60 seconds

Sled Drags Backwards – 2 x 60 seconds

Day 4

Bench Press

Step 1 – (60% straight weight + 25% Band or Chain Tension) 2 x 5 with 60 sec between sets

Step 2 – (70% straight weight + 25% Band or Chain Tension) 1 x 2 with 60 sec between sets

Step 3 – Straight Weight 93% 2 x 1, 95% 1 x 1, work up if feeling good

DB Flat Bench Press Wide – 3 x 10 at 70%

Plate Front Raises – 3 x 10

Horizontal Bodyweight Rows Feet Elevated – 3 x submaximal

Lying DB External Rotation – 3 x 10 ea arm

Day 5

Back Squat with Belt

Set 1 – (95% x 1) rest 2 minutes and then (85% x 3)

Set 2 – (add 5-10 Kilos to the 1 rep set if possible)(95% x 1) rest 2 minutes and then (85% x 3)

Set 3 – (add 5-10 Kilos to the 1 rep set if possible)(95% x 1) rest 2 minutes and then (85% x 3)

Max Effort Deadlift – 2″ Blocks 1RM

Leg Curls Band, DB, or Machine – 4 x 10 reps

BB Hip Thrusts with Band Around Knees – 3 x 10

Side Planks with Rows – 3 x 25 sec ea side

Day 6

Bench Press

Set 1 – (95% x 1) rest 2 minutes and then (85% x 3)

Set 2 – (add 5-10 Kilos to the 1 rep set if possible)(95% x 1) rest 2 minutes and then (85% x 3)

Set 3 – (add 5-10 Kilos to the 1 rep set if possible)(95% x 1) rest 2 minutes and then (85% x 3)

Band Pushdowns – 3 x 20 reps

Seated Rows – 3 x 10

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week62,Week63,Week64,Week65″]

Week 62

Day 1

Back Squat

Step 1 – (60% straight weight + 25% Band or Chain Tension) 2 x 5 with 60 sec between sets

Step 2 – (65% straight weight + 25% Band or Chain Tension) 2 x 3 with 60 sec between sets

Step 3 – Straight Weight 93% for 2×1, 95% 2×1, work up if feeling good

Deadlift Competition Stance – 85% 1 x 2 90% 1 x 2, 93% 1 x 2, 95% 1 x 1, work up if feeling good

GHDs – 3 x 5

Day 2

Bench to Chest – 75% x 3, 80% x 3, 85% x 2 (percentages based on raw max)

Max Effort Bench Press Sling Shot – 3RM

Bench Press no Sling Shot Competition Grip – 85% x 5, 90% x 3, 93% for AMRAP

Closegrip Axle Bar Floor Presses with 100lb of chains – 3RM, then -15% for 4 x 3 (last set is 3+)

Chest Supported KB Bat Wing Rows 2 sec pause at top – 3 x 10

Core Muscular Imbalance 1

KB Staggered Carries (OH and Farmers) – 3 x 40 Yd ea way

Day 3

High Bar Back Squats – 3RM 8RPE, then -10% for 2 x 3

RDLs from 2″ Deficit with Purple or Green Bands – 4 x 5

Suitcase Deadlifts from 6″ Deficit stay at 7-8 RPE – 3 x 5ea side

Sled Drags Forwards – 2 x 60 seconds

Sled Drags Backwards – 2 x 60 seconds

Day 4

Bench Press

Step 1 – (60% straight weight + 25% Band or Chain Tension) 2 x 5 with 60 sec between sets

Step 2 – (65% straight weight + 25% Band or Chain Tension) 2 x 3 with 60 sec between sets

Step 3 – Straight Weight 93% 2 x 1, 95% 2 x 1, work up if feeling good

DB Flat Bench Press Wide – 3 x 10 at 65%

Plate Front Raises – 3 x 10

Horizontal Bodyweight Rows Feet Elevated – 3 x submaximal

Lying DB External Rotation – 3 x 10 ea arm

Day 5

Back Squat with Belt

Set 1 – (95% x 1) rest 2 minutes and then (80% x 4)

Set 2 – (add 5-10 Kilos to the 1 rep set if possible)(95% x 1) rest 2 minutes and then (80% x 4)

Set 3 – (add 5-10 Kilos to the 1 rep set if possible)(95% x 1) rest 2 minutes and then (80% x 4+)

Max Effort Deadlift – 4″ Blocks 1RM, then -15% for 3

Leg Curls Band, DB, or Machine – 4 x 10 reps

BB Hip Thrusts with Band Around Knees – 3 x 10

Side Planks with Rows – 3 x 25 sec ea side

Day 6

Bench Press

Set 1 – (95% x 1) rest 2 minutes and then (80% x 4)

Set 2 – (add 5-10 Kilos to the 1 rep set if possible)(95% x 1) rest 2 minutes and then (80% x 4)

Set 3 – (add 5-10 Kilos to the 1 rep set if possible)(95% x 1) rest 2 minutes and then (80% x 4+)

Band Pushdowns – 3 x 20 reps

Seated Rows – 3 x 10

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week61,Week62,Week63,Week64″]

Week 61

Day 1

Back Squat

Step 1 – (55% straight weight + 25% Band or Chain Tension) 2 x 5 with 60 sec between sets

Step 2 – (65% straight weight + 25% Band or Chain Tension) 2 x 3 with 60 sec between sets

Step 3 – Straight Weight 90% 2 x 1, 93% 2 x 1, work up if feeling good

Deadlift Competition Stance – 80% x 3, 85% x 3, 90% 2 x 1, 93% 2 x 1, work up if feeling good

GHDs – 4 x 5

BW Lunges – 100m

Day 2

Bench to Chest – 75% x 3, 80% x 3, 85% x 2 (percentages based on raw max)

Max Effort Bench Press Sling Shot – 3RM

Bench Press no Sling Shot Competition Grip – 85% x 3, 90% x 3, 90% for AMRAP

Closegrip Axle Bar Floor Presses with 100lb of chains – 3RM, then -15% for 4 x 3 (last set is 3+)

Chest Supported KB Bat Wing Rows 2 sec pause at top – 3 x 10

Core Muscular Imbalance 1

KB Staggered Carries (OH and Farmers) – 3 x 40 Yd ea way

Day 3

High Bar Back Squats – 3RM 8RPE, then -10% for 2 x 3

RDLs from 2″ Deficit with Purple or Green Bands – 4 x 5

Suitcase Deadlifts from 6″ Deficit stay at 7-8 RPE – 3 x 5ea side

Sled Drags Forwards – 2 x 60 seconds

Sled Drags Backwards – 2 x 60 seconds

Day 4

Bench Press

Step 1 – (55% straight weight + 25% Band or Chain Tension) 2 x 5 with 60 sec between sets

Step 2 – (65% straight weight + 25% Band or Chain Tension) 2 x 3 with 60 sec between sets

Step 3 – Straight Weight 90% 2 x 1, 93% 2 x 1, work up if feeling good

DB Flat Bench Press Wide – 4 x 10 at 60%

Plate Front Raises – 3 x 10

Horizontal Bodyweight Rows Feet Elevated – 3 x submaximal

Lying DB External Rotation – 3 x 10 ea arm

Day 5

Back Squat with Belt

Set 1 – (93% x 1) rest 2 minutes and then (78% x 4)

Set 2 – (add 5-10 Kilos to the 1 rep set if possible)(93% x 1) rest 2 minutes and then (78% x 4)

Set 3 – (add 5-10 Kilos to the 1 rep set if possible)(93% x 1) rest 2 minutes and then (78% x 4+)

Max Effort Deadlift – 4″ Blocks 3RM, then -10% for 3

Leg Curls Band, DB, or Machine – 4 x 10 reps

BB Hip Thrusts with Band Around Knees – 3 x 10

Side Planks with Rows – 3 x 20 sec ea side

Day 6

Bench Press

Set 1 – (93% x 1) rest 2 minutes and then (78% x 4)

Set 2 – (add 5-10 Kilos to the 1 rep set if possible)(93% x 1) rest 2 minutes and then (78% x 4)

Set 3 – (add 5-10 Kilos to the 1 rep set if possible)(93% x 1) rest 2 minutes and then (78% x 4+)

Band Pushdowns – 3 x 20 reps

Preacher Curls – 3 x 10

Seated Rows – 3 x 10

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week60,Week61,Week62,Week63″]

Week 60

Day 1

High Bar Back Squat

Set 1 – (95% x 1 start 2-5k up from last week) rest 2 minutes and then (85% x 3)

Set 2 – (add 5-10 Kilos to the 1 rep set if possible)(95% x 1) rest 2 minutes and then (85% x 3)

Set 3 – (add 5-10 Kilos to the 1 rep set if possible)(95% x 1) rest 2 minutes and then (85% x 3+)

Deadlifts (All Eccentrics slower than concentrics)

Set 1 -(95% x 1 start 2-5k up from last week) rest 2 minutes and then (85% x 3)

Set 2 – (add 5-10 Kilos to the 1 rep set if possible)(95% x 1) rest 2 minutes and then (85% x 3)

Set 3 – (add 5-10 Kilos to the 1 rep set if possible)(95% x 1) rest 2 minutes and then (85% x 3+)

Wide Goodmornings – 3 x 5 just progress about 2-5k from last week

Rear Leg Elevated Split Squats stay at a 7RPE – 3 x 5 ea leg

Day 2

Bench Press to Chest – 75% x 5, 80% x 3, 85% x 2, 90% x 1 (percentages based on raw max)

Max Effort Board Bench Work – 2 Board Max 1

Bench Press to Chest – 83% x 5, 88% x 3, 90% for AMRAP

Closegrip Axle Bar Floor Presses with 100lb of chains – 5RM, then -15% for 5+

Rope Face Pulls (hand to ears) – 3 x 12

BB Rows Paused 2 sec on sternum – 4 x 5

Core Muscular Imbalance 1 –

DB Fat Grip OH Walks – 3 x 20yd forwards and backwards

Day 3

Back Squat

Step 1 – (50% straight weight + 25% Band or Chain Tension) 2 x 5 with 60 sec between sets

Step 2 – (60% straight weight + 25% Band or Chain Tension) 1 x 5

Step 3 – Take Bands off and work up to a 1 Rep Max

Deadlift from 2″ Deficit Paused at mid shin – 3RM(1st rep paused 1 sec), then -10% for 2 x 3 not paused

Suitcase Deadlifts from 4″ Deficit stay at 7RPE – 3 x 5ea side

Leg Curls Band, DB, or Machine – 4 x 10 reps

Day 4

Dynamic Bench Press

Step 1 – (50% straight weight + 25% Band or Chain Tension) 2 x 5 with 60 sec between sets

Step 2 – (60% straight weight + 25% Band or Chain Tension) 1 x 5

Step 3 – Take Bands off and work up to a 1 Rep Max

Decline DB Press Wide – 3 x 10 at 60%

Pull-Ups – 3 x submaximal

DB Pullovers – 3 x 10

DB Tri-Delts – 3 x (9 front-9side-9rear)

Day 5

Back Squat with Belt

Set 1 – (93% x 1) rest 2 minutes and then (78% x 5)

Set 2 – (add 5 Kilos to the first set only if possible)(93% x 1) rest 2 minutes and then (78% x 5)

Set 3 – (add 5 Kilos to the first set only if possible)(93% x 1) rest 2 minutes and then (78% x 5)

Max Effort Deadlift – 8″ Blocks 1RM

KB/BB Deadlift Band hooked to waist for Hip Extension – 3 x one minute

Farmers Walk – 4 x 30 yd

Plank w Lat Pull – 3 x 40 sec ea side

Day 6

Bench Presses

Set 1 – (93% x 1) rest 2 minutes and then (78% x 5)

Set 2 – (add 5 Kilos to the first set only if possible)(93% x 1) rest 2 minutes and then (78% x 5)

Set 3 – (add 5 Kilos to the first set only if possible)(93% x 1) rest 2 minutes and then (78% x 5+)

Nosebreakers 6 x 8 “superset” OH Band or Cable Tricep Extensions 6 x 15 (30 sec between sets)

DB Hammer Curls – 3 x 10

Rows ss DB Rear Delt Flies – 3 x 10 + 10

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week59,Week60,Week61,Week62″]

Week 59

Day 1

High Bar Back Squat

Set 1 – (95% x 1) rest 2 minutes and then (85% x 3)

Set 2 – (add 5-10 Kilos to the 1 rep set if possible)(95% x 1) rest 2 minutes and then (85% x 3)

Set 3 – (add 5-10 Kilos to the 1 rep set if possible)(95% x 1) rest 2 minutes and then (85% x 3+)

Deadlifts (All Eccentrics slower than concentrics)

Set 1 – (95% x 1) rest 2 minutes and then (85% x 3)

Set 2 – (add 5-10 Kilos to the 1 rep set if possible)(95% x 1) rest 2 minutes and then (85% x 3)

Set 3 – (add 5-10 Kilos to the 1 rep set if possible)(95% x 1) rest 2 minutes and then (85% x 3+)

Wide Goodmornings – 3 x 5 just progress about 2-5k from last week

Rear Leg Elevated Split Squats stay at a 7RPE – 4 x 5ea leg

Day 2

Bench Press to Chest – 75% x 5, 80% x 3, 85% x 2, 90% x 1 (percentages based on raw max)

Max Effort Board Bench Work – 2 Board Max 3

Bench Press to Chest – 88% x 3, 93% x 2, 95% x 1, max, then 85% for AMRAP

Closegrip Axle Bar Floor Presses with 100lb of chains – 5RM, then -15% for 3×5 (last set is 5+)

Rope Face Pulls (hand to ears) – 3 x 12

BB Rows Paused 2 sec on sternum – 4 x 5

Core Muscular Imbalance 1 –

DB Fat Grip OH Walks – 3 x 20yd forwards and backwards

Day 3

Back Squat

Step 1 – (60% straight weight + 25% Band or Chain Tension) 3 x 5 with 60 sec between sets

Step 2 – (60% straight weight + 25% Band or Chain Tension) 1 x 5

Step 3 – Take Bands/Chains off and work up to a 3RM with an 8-9 RPE

Step 4 – Squat Bottoms 5RM

Deadlift from 2″ Deficit Paused at mid shin – 3RM(1st 2 reps paused 1 sec), then -10% for 2 x 3 not paused

Suitcase Deadlifts from 4″ Deficit stay at 7-8 RPE – 3 x 5ea side

Leg Curls Band, DB, or Machine – 4 x 10 reps

Day 4

Dynamic Bench Press

Step 1 – (60% straight weight + 25% Band or Chain Tension) 3 x 5 with 60 sec between sets

Step 2 – (60% straight weight + 25% Band or Chain Tension) 1 x 5

Step 3 – Take Bands/Chains off and work up to a 3RM with an 8-9 RPE

Decline DB Press Wide – 5 x 10 at 70%

Pull-Ups – 3 x submaximal

DB Pullovers – 4 x 12

DB Tri-Delts – 3 x (9 front-9side-9rear)

Day 5

Back Squat with Belt

Set 1 – (90% x 1) rest 2 minutes and then (75% x 5)

Set 2 – (add 5 Kilos to the first set only if possible)(90% x 1) rest 2 minutes and then (75% x 5)

Set 3 – (add 5 Kilos to the first set only if possible)(90% x 1) rest 2 minutes and then (75% x 5+)

Max Effort Deadlift – 8″ Blocks 3RM, then -10% for 3

KB/BB Deadlift Band hooked to waist for Hip Extension – 3 x one minute

Farmers Walk – 4 x 30 yd

Plank w Lat Pull – 3 x 40 sec ea side

Day 6

Bench Presses

Set 1 – (90% x 1) rest 2 minutes and then (75% x 5)

Set 2 – (add 5 Kilos to the first set only if possible)(90% x 1) rest 2 minutes and then (75% x 5)

Set 3 – (add 5 Kilos to the first set only if possible)(90% x 1) rest 2 minutes and then (75% x 5+)

Nosebreakers 6 x 8 “superset” OH Band or Cable Tricep Extensions 6 x 15 (30 sec between sets)

DB Hammer Curls – 3 x 10

Rows ss DB Rear Delt Flies – 3 x 10 + 10

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week58,Week59,Week60,Week61″]

Week 58

Day 1

High Bar Back Squat

Set 1 – (93% x 1 start 2-5k up from last week) rest 2 minutes and then (80% x 4)

Set 2 – (add 5-10 Kilos to the 1 rep set if possible)(93% x 1) rest 2 minutes and then (80% x 4)

Set 3 – (add 5-10 Kilos to the 1 rep set if possible)(93% x 1) rest 2 minutes and then (80% x 4+)

Deadlifts (All Eccentrics slower than concentrics)

Set 1 – (93% x 1 start 2-5k up from last week) rest 2 minutes and then (80% x 4)

Set 2 – (add 5-10 Kilos to the 1 rep set if possible)(93% x 1) rest 2 minutes and then (80% x 4)

Set 3 – (add 5-10 Kilos to the 1 rep set if possible)(93% x 1) rest 2 minutes and then (80% x 4+)

Wide Goodmornings – 3 x 5 just progress about 2-5k from last week

Rear Leg Elevated Split Squats stay at a 7RPE – 4 x 5ea leg

Day 2

Bench Press to Chest – 75% x 5, 80% x 3, 85% x 2, 90% x 1 (percentages based on raw max)

Max Effort Board Bench Work – 3 Board Max 1

Bench Press to Chest – 85% for 5, 90% x 3, 93% for AMRAP

Closegrip Axle Bar Floor Presses with 100lb of chains – 5RM, then -15% for 3×5 (last set is 5+)

Rope Face Pulls (hand to ears) – 3 x 12

BB Rows Paused 2 sec on sternum – 4 x 5

Core Muscular Imbalance 1 –

DB Fat Grip OH Walks – 3 x 20yd forwards and backwards

Day 3

Back Squat

Step 1 – (60% straight weight + 25% Band or Chain Tension) 4 x 5 with 60 sec between sets

Step 2 – (65% straight weight + 25% Band or Chain Tension) 1 x 3

Step 3 – Take Bands/Chains off and work up to a 3RM with an 8-9 RPE

Step 4 – Squat Bottoms 5RM

Deadlift from 2″ Deficit Paused at mid shin – 3RM(1st 2 reps paused 3 sec), then -10% for 2 x 3 not paused

Suitcase Deadlifts from 4″ Deficit stay at 7-8 RPE – 3 x 5ea side

Leg Curls Band, DB, or Machine – 4 x 10 reps

Day 4

Dynamic Bench Press

Step 1 – (60% straight weight + 25% Band or Chain Tension) 4 x 5 with 60 sec between sets

Step 2 – (65% straight weight + 25% Band or Chain Tension) 1 x 3

Step 3 – Take Bands/Chains off and work up to a 3RM with an 8-9 RPE

Decline DB Press Wide – 5 x 10 at 65%

Pull-Ups – 3 x submaximal

DB Pullovers – 4 x 12

DB Tri-Delts – 3 x (9 front-9side-9rear)

Day 5

Back Squat with Belt

Set 1 – (88% x 2) rest 2 minutes and then (73% x 6)

Set 2 – (add 5 Kilos to the first set only if possible)(88% x 2) rest 2 minutes and then (73% x 6)

Set 3 – (add 5 Kilos to the first set only if possible)(88% x 2) rest 2 minutes and then (73% x 6+)

Max Effort Deadlift – 8″ Blocks 5RM, then -10% for 5

KB/BB Deadlift Band hooked to waist for Hip Extension – 3 x one minute

Farmers Walk – 4 x 30 yd

Plank w Lat Pull – 3 x 30 sec ea side

Day 6

Bench Presses

Set 1 – (88% x 2) rest 2 minutes and then (73% x 6)

Set 2 – (add 5 Kilos to the first set only if possible)(88% x 2) rest 2 minutes and then (73% x 6)

Set 3 – (add 5 Kilos to the first set only if possible)(88% x 2) rest 2 minutes and then (73% x 6+)

Nosebreakers 6 x 8 “superset” OH Band or Cable Tricep Extensions 6 x 15 (30 sec between sets)

DB Hammer Curls – 3 x 10

Rows ss DB Rear Delt Flies – 3 x 10 + 10

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week57,Week58,Week59,Week60″]

Week 57

Day 1

High Bar Back Squat

Set 1 – (93% x 1) rest 2 minutes and then (78% x 4)

Set 2 – (add 5-10 Kilos to the 1 rep set if possible)(93% x 1) rest 2 minutes and then (78% x 4)

Set 3 – (add 5-10 Kilos to the 1 rep set if possible)(93% x 1) rest 2 minutes and then (78% x 4+)

Deadlifts (All Eccentrics slower than concentrics)

Set 1 – (93% x 1) rest 2 minutes and then (78% x 4)

Set 2 – (add 5-10 Kilos to the 1 rep set if possible)(93% x 1) rest 2 minutes and then (78% x 4)

Set 3 – (add 5-10 Kilos to the 1 rep set if possible)(93% x 1) rest 2 minutes and then (78% x 4+)

Wide Goodmornings – 3 x 5 starting with 30% of Back Squat

Rear Leg Elevated Split Squats stay at a 7RPE – 4 x 5ea leg

Day 2

Bench Press to Chest – 75% x 5, 80% x 3, 85% x 2, 90% x 1 (percentages based on raw max)

Max Effort Board Bench Work – 3 Board Max 3

Bench Press to Chest – 83% for 5, 88% x 3, 90% for AMRAP

Closegrip Axle Bar Floor Presses with 100lb of chains – 5RM, then -15% for 3×5 (last set is 5+)

Rope Face Pulls (hand to ears) – 3 x 12

BB Rows Paused 2 sec on sternum – 4 x 5

Core Muscular Imbalance 1 –

DB Fat Grip OH Walks – 3 x 20yd forwards and backwards

Day 3

Back Squat

Step 1 – (55% straight weight + 25% Band or Chain Tension) 4 x 5 with 60 sec between sets

Step 2 – (60% straight weight + 25% Band or Chain Tension) 1 x 5

Step 3 – Take Bands/Chains off and work up to a 5RM with an 8-9 RPE

Step 4 – Squat Bottoms 5RM start with 60% of 1RM

Deadlift from 2″ Deficit Paused at mid shin – 3RM(1st 2 reps paused 3 sec), then -10% for 2 x 3 not paused

Suitcase Deadlifts from 4″ Deficit stay at 7-8 RPE – 3 x 5ea side

Leg Curls Band, DB, or Machine – 4 x 10 reps

 

Day 4

Dynamic Bench Press

Step 1 – (55% straight weight + 25% Band or Chain Tension) 4 x 5 with 60 sec between sets

Step 2 – (60% straight weight + 25% Band or Chain Tension) 1 x 5

Step 3 – Take Bands/Chains off and work up to a 5RM with an 8-9 RPE

Decline DB Press Wide – 5 x 10 at 60%

Pull-Ups – 3 x submaximal

DB Pullovers – 4 x 12

DB Tri-Delts – 3 x (9 front-9side-9rear)

Day 5

Back Squat with Belt

Set 1 – (88% x 2) rest 2 minutes and then (70% x 6)

Set 2 – (add 5 Kilos to the first set only if possible)(88% x 2) rest 2 minutes and then (70% x 6)

Set 3 – (add 5 Kilos to the first set only if possible)(88% x 2) rest 2 minutes and then (70% x 6+)

Max Effort Deadlift – 8″ Blocks 5RM, then -10% for 5

KB/BB Deadlift Band hooked to waist for Hip Extension – 3 x one minute

Farmers Walk – 4 x 30 yd

Plank w Lat Pull – 3 x 30 sec ea side

Day 6

 

Bench Presses

Set 1 – (88% x 2) rest 2 minutes and then (70% x 6)

Set 2 – (add 5 Kilos to the first set only if possible)(88% x 2) rest 2 minutes and then (70% x 6)

Set 3 – (add 5 Kilos to the first set only if possible)(88% x 2) rest 2 minutes and then (70% x 6+)

Nosebreakers 6 x 8 “superset” OH Band or Cable Tricep Extensions 6 x 15 (30 sec between sets)

DB Hammer Curls – 3 x 10

Rows ss DB Rear Delt Flies – 3 x 10 + 10

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week56,Week57,Week58,Week59″]

Week 56

Day 1

High Bar Back Squats

Set 1 – (90% x 1 start 2-5k up from last week) rest 2 minutes and then (78% x 5)

Set 2 – (add 5 Kilos to each weight if possible)(90% x 1) rest 2 minutes and then (78% x 5)

Set 3 – (add 5 Kilos to each weight if possible)(90% x 1) rest 2 minutes and then (78% x 5)

Deadlifts (All Eccentrics slower than concentrics)

Set 1 – (90% x 1 start 2-5k up from last week) rest 2 minutes and then (78% x 5)

Set 2 – (add 5 Kilos to each weight if possible)(90% x 1) rest 2 minutes and then (78% x 5)

Set 3 – (add 5 Kilos to each weight if possible)(90% x 1) rest 2 minutes and then (78% x 5)

GHDs – 3 x 8

BB Elevated Hip Thrusts with Band Around Knees – 3 x 8

Day 2

Front Squat with Belt – 1RM paused 5 seconds 7RPE

Closegrip Bench Press

Set 1 – (93% x 1) rest 2 minutes and then (78% x 5)

Set 2 – (add 5 Kilos to heavy set only if possible)(93% x 1) rest 2 minutes and then (78% x 5)

Set 3 – (add 5 Kilos to heavy set only if possible)(93% x 1) rest 2 minutes and then (78% x 5+)

Closegrip Axle Bar Floor Presses with 50lb of chains – 5RM, then -10% for 2 x 5

DB P. Cleans Seated – 3 x 12

BB Rows Paused 2 sec on sternum – 3 x 10

Core Muscular Imbalance 1

1a. OH Carries Axle – 3 x 40 yd

Day 3

Front Squat (all reps 5 seconds eccentric and 4 sec concentric) – 1RM(Pausing all reps 5 sec in bottom and 10sec at top), then -15% for 2 x 3 all paused

Squat Bottoms – 8RM, then -10% for 8

Snatch Grip Deadlift from 2″ Deficit Paused at mid shin – 5RM(1st rep paused 1 sec), then -10% for 2 x 5 not paused

Wide Stance Pull-Throughs – 3 x 15

Day 4

Speed Bench (alt. Grip) with 10% of 1RM Chains – 5RM with chains

Flat DB Press – 3 x 10 at 60%

KB Bottom Up Z Press – 3 x 8 ea arm

Pull-Ups – 3 x submaximal

Hang Muscle Snatch – 3 x 5

Day 5

Back Squat with Belt

Set 1 – (88% x 3) rest 2 minutes and then (68% x 10)

Set 2 – (add 5 Kilos to each weight if possible)(88% x 3) rest 2 minutes and then (68% x 10)

Set 3 – (add 5 Kilos to each weight if possible)(88% x 3) rest 2 minutes and then (68% x 10)

Deadlift w/Alternate Stance 5 sec eccentric – 1RM, then -15% for 3

KB/DB RDLs with Green Band attached to waist for hip extension – 4 x 75 seconds

Rear Leg Elevated Split Squats stay at a 7RPE – 3 x 10 ea leg

Day 6

Bench Press

Set 1 – (88% x 3) rest 2 minutes and then (68% x 10)

Set 2 – (add 5 Kilos to each weight if possible)(88% x 3) rest 2 minutes and then (68% x 10)

Set 3 – (add 5 Kilos to each weight if possible)(88% x 3) rest 2 minutes and then (68% x 10)

DB Tricep Extensions 6 x 8 superset Band Pushdowns 6 x 15 (30 seconds rest between sets)

Fat Bar Curls 3 x 10

Rows ss Band Pull Aparts – 3 x 10 + 10

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week55,Week56,Week57,Week58″]

Week 55

Day 1

High Bar Back Squats

Set 1 – (90% x 1) rest 2 minutes and then (75% x 5)

Set 2 – (add 5 Kilos to each weight if possible)(90% x 1) rest 2 minutes and then (75% x 5)

Set 3 – (add 5 Kilos to each weight if possible)(90% x 1) rest 2 minutes and then (75% x 5)

Deadlifts (All Eccentrics slower than concentrics)

Set 1 – (90% x 1) rest 2 minutes and then (75% x 5)

Set 2 -(add 5 Kilos to each weight if possible)(90% x 1) rest 2 minutes and then (75% x 5)

Set 3 -(add 5 Kilos to each weight if possible)(90% x 1) rest 2 minutes and then (75% x 5)

GHDs – 3 x 8

BB Elevated Hip Thrusts with Band Around Knees – 3 x 8

Day 2

Front Squat with Belt – 1RM paused 5 seconds 7RPE

Closegrip Bench Press

Set 1 – (90% x 1) rest 2 minutes and then (75% x 5)

Set 2 – (add 5 Kilos to heavy set only if possible)(90% x 1) rest 2 minutes and then (75% x 5)

Set 3 – (add 5 Kilos to heavy set only if possible)(90% x 1) rest 2 minutes and then (75% x 5+)

Closegrip Axle Bar Floor Presses with 50lb of chains – 8RM, then -10% for 2 x 8

DB P. Cleans Seated – 3 x 12

BB Rows Paused 2 sec on sternum – 3 x 10

Core Muscular Imbalance 1

1a. OH Carries Axle – 3 x 40 yd

Day 3

Front Squat (all reps 5 seconds eccentric and 4 sec concentric) – 3RM(Pausing all reps 5 sec in bottom and 10sec at top), then -10% for 2 x 3 all paused

Squat Bottoms – 8RM, then -10% for 8

Snatch Grip Deadlift from 2″ Deficit Paused at mid shin – 5RM(1st 2 reps paused 1 sec), then -10% for 2 x 5 not paused

Wide Stance Pull-Throughs – 3 x 15

Day 4

Speed Bench (alt. Grip) with 10% of 1RM Chains – 70% + Chains for 2 x 5, 80% +chains 1 x 5, then no chains 5RM

Flat DB Press – 5 x 10 at 70%

KB Bottom Up Z Press – 3 x 10 ea arm

Pull-Ups – 3 x submaximal

Hang Muscle Snatch – 3 x 5

Day 5

Back Squat with Belt

Set 1 – (85% x 3) rest 2 minutes and then (65% x 10)

Set 2 – (add 5 Kilos to each weight if possible)(85% x 3) rest 2 minutes and then (65% x 10)

Set 3 – (add 5 Kilos to each weight if possible)(85% x 3) rest 2 minutes and then (65% x 10)

Deadlift w/Alternate Stance 5 sec eccentric – 3RM, then -15% for 2 x 3

KB/DB RDLs with Green Band attached to waist for hip extension – 4 x 60 seconds

Rear Leg Elevated Split Squats stay at a 7RPE – 4 x 10 ea leg

Day 6

Bench Press

Set 1 – (85% x 3) rest 2 minutes and then (65% x 10)

Set 2 – (add 5 Kilos to each weight if possible)(85% x 3) rest 2 minutes and then (65% x 10)

Set 3 – (add 5 Kilos to each weight if possible)(85% x 3) rest 2 minutes and then (65% x 10)

DB Tricep Extensions 6 x 8 superset Band Pushdowns 6 x 15 (30 seconds rest between sets)

Fat Bar Curls 3 x 10

Rows ss Band Pull Aparts – 3 x 10 + 10

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week54,Week55,Week56,Week57″]

Week 54

Day 1

High Bar Back Squats

Set 1 – (88% x 2 start 2-5k up from last week) rest 2 minutes and then (73% x 6)

Set 2 – (add 5 Kilos to each weight if possible)(88% x 2) rest 2 minutes and then (73% x 6)

Set 3 – (add 5 Kilos to each weight if possible)(88% x 2) rest 2 minutes and then (73% x 6)

Deadlifts (All Eccentrics slower than concentrics)

Set 1 – (88% x 2 start 2-5k up from last week) rest 2 minutes and then (73% x 6)

Set 2 – (add 5 Kilos to each weight if possible)(88% x 2) rest 2 minutes and then (73% x 6)

Set 3 – (add 5 Kilos to each weight if possible)(88% x 2) rest 2 minutes and then (73% x 6)

GHDs – 3 x 8

BB Elevated Hip Thrusts with Band Around Knees – 3 x 8

Day 2

Front Squat with Belt – 1RM paused 5 seconds 7RPE

Closegrip Bench Press

Set 1 – (88% x 2) rest 2 minutes and then (73% x 6)

Set 2 – (add 5 Kilos to heavy set only if possible)(88% x 2) rest 2 minutes and then (73% x 6)

Set 3 – (add 5 Kilos to heavy set only if possible)(88% x 2) rest 2 minutes and then (73% x 6+)

Closegrip Axle Bar Floor Presses with 50lb of chains – 8RM, then -10% for 2 x 8

DB P. Cleans Seated – 3 x 12

BB Rows Paused 2 sec on sternum – 3 x 10

Core Muscular Imbalance 1

1a. OH Carries Axle – 3 x 40 yd

Day 3

Front Squat (all reps 5 seconds eccentric and 4 sec concentric) – 3RM(Pausing all reps 5 sec in bottom and 10sec at top), then -10% for 2 x 3 all paused

Squat Bottoms – 8RM, then -10% for 8

Snatch Grip Deadlift from 2″ Deficit Paused at mid shin – 5RM(1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused

Wide Stance Pull-Throughs – 3 x 15

Day 4

Speed Bench (alt. Grip) with 10% of 1RM Chains – 68% + Chains for 2 x 5, 78% +chains 2 x 5, then no chains 5RM

Flat DB Press – 5 x 10 at 65%

KB Bottom Up Z Press – 3 x 10 ea arm

Pull-Ups – 3 x submaximal

Hang Muscle Snatch – 3 x 5

Day 5

Back Squat with Belt

Set 1 – (83% x 3) rest 2 minutes and then (63% x 10)

Set 2 – (add 5 Kilos to each weight if possible)(83% x 3) rest 2 minutes and then (63% x 10)

Set 3 – (add 5 Kilos to each weight if possible)(83% x 3) rest 2 minutes and then (63% x 10)

Deadlift w/Alternate Stance 5 sec eccentric – 5RM, then -15% for 2 x 5

KB/DB RDLs with Green Band attached to waist for hip extension – 3 x 60 seconds

Rear Leg Elevated Split Squats stay at a 7RPE – 4 x 10 ea leg

Day 6

Bench Press

Set 1 – (83% x 3) rest 2 minutes and then (63% x 10)

Set 2 – (add 5 Kilos to each weight if possible)(83% x 3) rest 2 minutes and then (63% x 10)

Set 3 – (add 5 Kilos to each weight if possible)(83% x 3) rest 2 minutes and then (63% x 10)

DB Tricep Extensions 6 x 8 superset Band Pushdowns 6 x 15 (30 seconds rest between sets)

Fat Bar Curls 3 x 10

Rows ss Band Pull Aparts – 3 x 10 + 10

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week53,Week54,Week55,Week56″]

Week 53

Day 1

High Bar Back Squats

Set 1 – (88% x 2) rest 2 minutes and then (70% x 6)

Set 2 – (add 5 Kilos to each weight if possible)(88% x 2) rest 2 minutes and then (70% x 6)

Set 3 – (add 5 Kilos to each weight if possible)(88% x 2) rest 2 minutes and then (70% x 6)

Deadlifts (All Eccentrics slower than concentrics)

Set 1 – (88% x 2) rest 2 minutes and then (70% x 6)

Set 2 – (add 5 Kilos to each weight if possible)(88% x 2) rest 2 minutes and then (70% x 6)

Set 3 – (add 5 Kilos to each weight if possible)(88% x 2) rest 2 minutes and then (70% x 6)

GHDs – 3 x 8

BB Elevated Hip Thrusts with Band Around Knees – 3 x 8

 

Day 2

Front Squat with Belt – 1RM paused 5 seconds 7RPE

Closegrip Bench Press

Set 1 – (88% x 2) rest 2 minutes and then (70% x 6)

Set 2 – (add 5 Kilos to heavy set only if possible)(88% x 2) rest 2 minutes and then (70% x 6)

Set 3 – (add 5 Kilos to heavy set only if possible)(88% x 2) rest 2 minutes and then (70% x 6+)

Closegrip Axle Bar Floor Presses with 50lb of chains – 8RM, then -10% for 2 x 8

DB P. Cleans Seated – 3 x 12

BB Rows Paused 2 sec on sternum – 3 x 10

Core Muscular Imbalance 1

1a. OH Carries Axle – 3 x 40 yd

Day 3

Front Squat (all reps 5 seconds eccentric and 4 sec concentric) – 3RM(Pausing all reps 5 sec in bottom and 10sec at top), then -10% for 2 x 3 all paused

Squat Bottoms – 8RM, then -10% for 8

Snatch Grip Deadlift from 2″ Deficit Paused at mid shin – 5RM(1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused

Wide Stance Pull-Throughs – 3 x 15

Day 4

Speed Bench (alt. Grip) with 10% of 1RM Chains – 65% + Chains for 2×5, 75% +chains 2×5, then no chains 5RM

Flat DB Press – 5 x 10 at 60%

KB Bottom Up Z Press – 3 x 10 ea arm

Pull-Ups – 3 x submaximal

Hang Muscle Snatch – 3 x 5

Day 5

Back Squat with Belt

Set 1 – (80% x 3) rest 2 minutes and then (60% x 10)

Set 2 – (add 5 Kilos to each weight if possible)(80% x 3) rest 2 minutes and then (60% x 10)

Set 3 – (add 5 Kilos to each weight if possible)(80% x 3) rest 2 minutes and then (60% x 10)

Deadlift w/Alternate Stance 5 sec eccentric – 5RM, then -15% for 2 x 5

KB/DB RDLs with Green Band attached to waist for hip extension – 4 x 45 seconds

Rear Leg Elevated Split Squats stay at a 7RPE – 4 x 10 ea leg

 

Day 6

Bench Press

Set 1 – (80% x 3) rest 2 minutes and then (60% x 10)

Set 2 – (add 5 Kilos to each weight if possible)(80% x 3) rest 2 minutes and then (60% x 10)

Set 3 – (add 5 Kilos to each weight if possible)(80% x 3) rest 2 minutes and then (60% x 10)

DB Tricep Extensions 6 x 8 superset Band Pushdowns 6 x 15 (30 seconds rest between sets)

Fat Bar Curls 3 x 10

Rows ss Band Pull Aparts – 3 x 10 + 10

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week52,Week53,Week54,Week55″]

Week 52

Day 1

Back Squat 4 sec eccentric and 2 sec pause in bottom – Take 90% of last week and do 2 x 5

Snatch Grip Deadlift w 5 sec eccentric – Take 90% of last week and do 2 x 5

ss (“superset”)

Seated Band Leg Curls – 4 x 12 reps

Lateral Lunges – 4 x 10 reps each leg

Unilateral Farmers Walk – 3 x 50yd ea arm

Day 2

Wide Grip Bench Press (wider than normal comp grip) – 10 x 3 at 80%

Pull-Ups – 5 x submaximal reps switch grips ea set weakest to strongest

DB or KB Upright Rows – 5 x 10

Dips – 5 x submaximal (if ten reps plus add weight)

KB Bottom Up one arm OH Carries – 3 x 50yd ea arm

Day 3

Rear Leg Elevated Split Squats stay at a 7RPE – 3 x 15 ea leg

Wide Goodmorning stay at a 7-8RPE – Take original weight for 2 x 8

Axle Bar Zercher Carries – 3 x 50yd

TRX or Ring Ab Fallouts – 3 x 10

Day 4

Closegrip Bench Press – 3 x 10 at 60%

Incline DB Press – 3 x 10 at 60%

Bentover Rows – 3 x 10 at 60%

KB Bottom Up Z Press – 3 x 10 ea arm

Day 5

Front Squat with Belt

Set 1 – (88% x 3) rest 2 minutes and then (68% x 10)

Set 2 – (add 5 Kilos to each weight if possible) (88% x 3) rest 2 minutes and then (68% x 10)

Set 3 – (add 5 Kilos to each weight if possible) (88% x 3) rest 2 minutes and then (68% x 10)

Unilateral RDLs – 3 x 10

Suitcase Deadlifts from a 4″ Deficit – 3 x 10 ea side 7RPE

DB Leg Curls – 4 x 10 reps

Day 6 (Optional)

Optional Cardio, GPP, HIIT

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week51,Week52,Week53,Week54″]

Week 51

Day 1

Back Squat 4 sec eccentric and 2 sec pause in bottom – 5RM 9 RPE, then -10% for 2×5

Snatch Grip Deadlift w 5 sec eccentric – 5RM 9 RPE, then -10% for 2 x 5

ss (“superset”)

Seated Band Leg Curls – 4 x 12 reps

Lateral Lunges – 4 x 10 reps each leg

Unilateral Farmers Walk – 3 x 50yd ea arm

Day 2

Wide Grip Bench Press (wider than normal comp grip) – 10 x 5 at 80%

Pull-Ups – 5 x submaximal reps switch grips ea set weakest to strongest

DB or KB Upright Rows – 5 x 10

Dips – 5 x submaximal (if ten reps plus add weight)

KB Bottom Up one arm OH Carries – 3 x 50yd ea arm

Day 3

Rear Leg Elevated Split Squats stay at a 7RPE – 5 x 15 ea leg

Wide Goodmorning stay at a 7-8RPE – add 5k 3 x 8

Axle Bar Zercher Carries – 3 x 50yd

TRX or Ring Ab Fallouts – 3 x 10

Day 4

Closegrip Bench Press – 5 x 10 at 70%

Incline DB Press – 5 x 10 at 70%

Bentover Rows – 5 x 10 at 70%

KB Bottom Up Z Press – 3 x 10 ea arm

Day 5

Front Squat with Belt

Set 1 – (85% x 3) rest 2 minutes and then (65% x 10)

Set 2 – (add 5 Kilos to each weight if possible) (85% x 3) rest 2 minutes and then (65% x 10)

Set 3 – (add 5 Kilos to each weight if possible) (85% x 3) rest 2 minutes and then (65% x 10)

Unilateral RDLs – 3 x 10

Suitcase Deadlifts from a 4″ Deficit – 3 x 10 ea side 8RPE

DB Leg Curls – 4 x 10 reps

Day 6 (Optional)

Optional Cardio, GPP, HIIT

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week50,Week51,Week52,Week53″]

Week 50

Day 1

Back Squat 4 sec eccentric and 2 sec pause in bottom – 5RM 8 RPE, then -10% for 2×5

Snatch Grip Deadlift w 5 sec eccentric – 5RM 8 RPE, then -10% for 2 x 5

ss (“superset”)

Seated Band Leg Curls – 4 x 12 reps

Lateral Lunges – 4 x 10 reps each leg

Unilateral Farmers Walk – 3 x 40yd ea arm

Day 2

Wide Grip Bench Press (wider than normal comp grip) – 10 x 4 at 80%

Pull-Ups – 5 x submaximal reps switch grips ea set weakest to strongest

DB or KB Upright Rows – 5 x 10

Dips – 5 x submaximal (if ten reps plus add weight)

KB Bottom Up one arm OH Carries – 3 x 40yd ea arm

Day 3

Rear Leg Elevated Split Squats stay at a 7RPE – 5 x 15 ea leg

Wide Goodmorning stay at a 7-8RPE – add 5-10k 3 x 8

Axle Bar Zercher Carries – 3 x 40yd

TRX or Ring Ab Fallouts – 3 x 10

Day 4

Closegrip Bench Press – 5 x 10 at 65%

Incline DB Press – 5 x 10 at 65%

Bentover Rows – 5 x 10 at 65%

KB Bottom Up Z Press – 3 x 10 ea arm

Day 5

Front Squat with Belt

Set 1 – (83% x 3) rest 2 minutes and then (63% x 10)

Set 2 – (add 5 Kilos to each weight if possible) (83% x 3) rest 2 minutes and then (63% x 10)

Set 3 – (add 5 Kilos to each weight if possible) (83% x 3) rest 2 minutes and then (63% x 10)

Unilateral RDLs – 3 x 10

Suitcase Deadlifts from a 4″ Deficit – 3 x 10 ea side 7RPE

DB Leg Curls – 4 x 10 reps

Day 6 (Optional)

Optional Cardio, GPP, HIIT

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week49,Week50,Week51,Week52″]

Week 49

Day 1

Back Squat 4 sec eccentric and 2 sec pause in bottom – 5RM 7 RPE, then -10% for 2 x 5

Snatch Grip Deadlift w 5 sec eccentric – 5RM 7 RPE, then -10% for 2 x 5

Seated Band Leg Curls – 4 x 12 reps

ss (“superset”)

Lateral Lunges – 4 x 10 reps each leg

Unilateral Farmers Walk – 3 x 40yd ea arm

Day 2

Wide Grip Bench Press (wider than normal comp grip) – 10 x 3 at 80%

Pull-Ups – 5 x submaximal reps switch grips ea set weakest to strongest

DB or KB Upright Rows – 5 x 10

Dips – 5 x submaximal (if ten reps plus add weight)

KB Bottom Up one arm OH Carries – 3 x 40yd ea arm

Day 3

Rear Leg Elevated Split Squats stay at a 7RPE – 4 x 15 ea leg

Wide Goodmorning stay at a 7-8RPE – start with 25% of Squat 3 x 8

Axle Bar Zercher Carries – 3 x 40yd

TRX or Ring Ab Fallouts – 3 x 10

Day 4

Closegrip Bench Press – 5 x 10 at 60%

Incline DB Press – 5 x 10 at 60%

Bentover Rows – 5 x 10 at 60%

KB Bottom Up Z Press – 3 x 10 ea arm

Day 5

Front Squat with Belt

Set 1 – (80% x 3) rest 2 minutes and then (60% x 10)

Set 2 – (add 5 Kilos to each weight if possible) (80% x 3) rest 2 minutes and then (60% x 10)

Set 3 – (add 5 Kilos to each weight if possible) (80% x 3) rest 2 minutes and then (60% x 10)

Unilateral RDLs – 3 x 10

Suitcase Deadlifts from a 4″ Deficit – 3 x 10 ea side 7RPE

DB Leg Curls – 4 x 10 reps

Day 6 (Optional)

Optional Cardio, GPP, HIIT

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week48,Week49,Week50,Week51″]

Week 48

Day 1

Back Squat with Belt – Work up to opener 2 x 1

Deadlift Competition Stance – Work up to opener 1 x 1

Day 2

Bench Press no Sling Shot Competition Grip – Work up to opener 2 x 1

Chest Supported KB Bat Wing Rows 2 sec pause at top – 3 x 5

Day 3

High Bar Back Squat – Work up to 85% for 2 x 1

Suitcase Deadlifts from 4″ Deficit stay at 7-8 RPE – 3 x 5 ea leg 7 RPE

Sled Drags Forwards – 1 x 60 seconds

Sled Drags Backwards- 1 x 60 seconds

Day 4

Speed Bench (alt. Grip) – Work up to 75% for 3 x 1

Horizontal Bodyweight Rows Feet Elevated – 3 x submaximal

Lying DB External Rotation – 3 x 10 each arm

Day 5

MAX SQUAT

MAX BENCH

MAX DEADLIFT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week47,Week48,Week49,Week50″]

Week 47

Day 1

Back Squat with Belt use 50-100lb of Weight Releasers if possible – 93% 2 x 1, 95% 1 x 1, work up if feeling good, then 78% 1 x 3 speed paused squats

Deadlift Competition Stance – 90% 1 x 2, 93% 1 x 1, work up if feeling good

GHDs – 3 x 5

Bodyweight Lunges – OFF

Day 2

Front Squat with Belt – 1RM paused 7 seconds 7 RPE

Max Effort Bench Press Slingshot – 1RM

Bench Press no Sling Shot Competition Grip – 88% x 3, 93% x 2, 95% for 1, max, then 85% for AMRAP

Closegrip Floor Presses with 75lb of chains – 3RM, then -15% for 4 x 3 (last set is 3+)

Chest Supported KB Bat Wing Rows 2 sec pause at top – 3 x 10

Core Muscular Imbalance –

KB Staggered Carries (OH and Farmers) – 3 x 40 yds forward and backward

Day 3

High Bar Back Squat – 3RM 9RPE, then -10% for 2 x 3

Squat Bottoms – OFF

Wide Good Mornings – OFF

Suitcase Deadlifts from 4″ Deficit stay at 7-8 RPE – 3 x 5 ea leg

Sled Drags Forwards – 2 x 60 seconds

Sled Drags Backwards- 2 x 60 seconds

Day 4

Speed Bench (alt. Grip) with Mini-Bands or Doubled Mini-Bands – 35%+Bands 2 x 3, 45%+Bands 2 x 3, 55%+Bands 2 x 2, and 3 x 1 work up

Plate Front Raises – 3 x 10

Horizontal Bodyweight Rows Feet Elevated – 3 x submaximal

Lying DB External Rotation – 3 x 10 each arm

Day 5

Back Squat with Belt –

Step 1 – (95% x 1) rest 2 minutes and then (85% x 3)

Step 2 – (add 5 kilos to each weight if possible)(95% x 1) rest 2 minutes and then (85% x 3)

Step 3 – (add 5 kilos to each weight if possible)(95% x 1) rest 2 minutes and then (85% x 3)

Max Effort Deadlift – 2″ Deficit 1RM

BB Hip Thrusts with Band Around Knees – 3 x 10

Side Planks with Rows – 3 x 25 sec each side

Day 6

Bench Press –

Step 1 – (95% x 1) rest 2 minutes and then (85% x 3)

Step 2 – (add 5 kilos to each weight if possible)(95% x 1) rest 2 minutes and then (85% x 3)

Step 3 – (add 5 kilos to each weight if possible)(95% x 1) rest 2 minutes and then (85% x 3)

Band Pushdowns – 3 x 10

Preacher Curls – OFF

Seated Rows – 3 x 10

Day 7 (Optional)

OFF
[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week46,Week47,Week48,Week49″]

Week 46

Day 1

Back Squat with Belt use 50-100lb of Weight Releasers if possible – 93% 2 x 1, 95% 2 x 1, work up if feeling good, then 78% 2 x 3 2 sec speed pause squats

 

Deadlift Competition Stance – 85% 1 x 2 90% 1 x 2, 93% 1 x 2, 95% 1 x 1, work up if feeling good

GHDs – 3 x 5

Bodyweight Lunges – OFF

Day 2

Front Squat with Belt – 1RM paused 7 seconds 7 RPE

Max Effort Bench Press Slingshot – 1RM

Bench Press no Sling Shot Competition Grip – 85% for 5, 90% x 3, 93% for AMRAP

Closegrip Floor Presses with 75lb of chains – 3RM, then -15% for 4 x 3 (last set is 3+)

Chest Supported KB Bat Wing Rows 2 sec pause at top – 3 x 10

Core Muscular Imbalance –

KB Staggered Carries (OH and Farmers) – 3 x 40 yds forward and backward

Day 3

High Bar Back Squat – 3RM 8RPE, then -10% for 2 x 3

Squat Bottoms – 3RM

Wide Good Mornings – 3 x 5

Suitcase Deadlifts from 4″ Deficit stay at 7-8 RPE – 3 x 5 ea leg

Sled Drags Forwards – 2 x 60 seconds

Sled Drags Backwards- 2 x 60 seconds

Day 4

Speed Bench (alt. Grip) with Mini-Bands or Doubled Mini-Bands – 35%+Bands 3 x 3, 45%+Bands 3 x 3, 55%+Bands 2 x 2, and 3 x 1 work up

 

Plate Front Raises – 3 x 10

Horizontal Bodyweight Rows Feet Elevated – 3 x submaximal

Lying DB External Rotation – 3 x 10 each arm

Day 5

Back Squat with Belt –

Step 1 – (95% x 1) rest 2 minutes and then (80% x 4)

Step 2 – (add 5 kilos to each weight if possible)(95% x 1) rest 2 minutes and then (80% x 4)

Step 3 – (add 5 kilos to each weight if possible)(95% x 1) rest 2 minutes and then (80% x 4+)

Max Effort Deadlift – 4″ Blocks 1RM, then -15% for 3

BB Hip Thrusts with Band Around Knees – 3 x 10

Side Planks with Rows – 3 x 25 sec each side

Day 6

Bench Press –

Step 1 -(95% x 1) rest 2 minutes and then (80% x 4)

Step 2 – (add 5 kilos to each weight if possible)(95% x 1) rest 2 minutes and then (80% x 4)

Step 3 – (add 5 kilos to each weight if possible)(95% x 1) rest 2 minutes and then (80% x 4+)

Band Pushdowns – 3 x 10

Preacher Curls – OFF

Seated Rows – 3 x 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week45,Week46,Week47,Week48″]

Week 45

Day 1

Back Squat with Belt use 50-100lb of Weight Releasers if possible – 90% 2 x 1, 93% 2 x 1, work up if feeling good, then 75% 2 x 3 2 sec speed pause squats

Deadlift Competition Stance – 80% 1 x 3, 85% 1 x 3, 90% 2 x 1, 93% 2 x 1, work up if feeling good

GHDs – 4 x 5

Bodyweight Lunges – 100m

Day 2

Front Squat with Belt – 1RM paused 10 seconds 7 RPE

Max Effort Bench Press Slingshot – 1RM

Bench Press no Sling Shot Competition Grip – 85% for 5, 90% x 3, 90% for AMRAP

Closegrip Floor Presses with 75lb of chains – 3RM, then -15% for 4 x 3 (last set is 3+)

Chest Supported KB Bat Wing Rows 2 sec pause at top – 3 x 10

Core Muscular Imbalance –

KB Staggered Carries (OH and Farmers) – 3 x 40 yds forward and backward

Day 3

High Bar Back Squat – 3RM 8RPE, then -10% for 2 x 3

Squat Bottoms – 3RM

Wide Good Mornings – 3 x 5

Suitcase Deadlifts from 4″ Deficit stay at 7-8 RPE – 3 x 5 ea leg

Sled Drags Forwards – 2 x 60 seconds

Sled Drags Backwards- 2 x 60 seconds

Day 4

Speed Bench (alt. Grip) with Mini-Bands or Doubled Mini-Bands – 35%+Bands 4 x 3, 45%+Bands 3 x 3, 55%+Bands 1 x 2, and 58%+Bands 1 x 1

superset

Explosive Crossover 12″ Block Push-Ups (Focus Height) – 5 x 6 and 4 x 4

(Rest 60 seconds between first 5 sets & 90 sec last 4)

Plate Front Raises – 3 x 10

Horizontal Bodyweight Rows Feet Elevated – 3 x submaximal

Lying DB External Rotation – 3 x 10 each arm

Day 5

Back Squat with Belt –

Step 1 – (93% x 1) rest 2 minutes and then (78% x 4)

Step 2 – (add 5 kilos to each weight if possible)(93% x 1) rest 2 minutes and then (78% x 4)

Step 3 – (add 5 kilos to each weight if possible)(93% x 1) rest 2 minutes and then (78% x 4+)

Max Effort Deadlift – 4″ Blocks 3RM, then -10% for 3

BB Hip Thrusts with Band Around Knees – 3 x 10

Side Planks with Rows – 3 x 20 sec each side

Day 6

Bench Press –

Step 1 – (93% x 1) rest 2 minutes and then (78% x 4)

Step 2 – (add 5 kilos to each weight if possible)(93% x 1) rest 2 minutes and then (78% x 4)

Step 3 – (add 5 kilos to each weight if possible)(93% x 1) rest 2 minutes and then (78% x 4+)

Band Pushdowns – 3 x 20

Preacher Curls – 3 x 10

Seated Rows – 3 x 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week44,Week45,Week46,Week47″]

Week 44

Day 1

High Bar Back Squat

Step 1 – (50% straight weight + 25% Band Tension) 2 x 5 with 60 sec between sets

Step 2 – Work up to a heavy Double with the Bands keeping it at around a 8-9 RPE

Step 3 – Take Bands off and work up to a 1RM

Deadlift – 70% 8 x 1 from floor (work up)

superset

Box Jumps (focus height and strong landing at parallel) – 85% for 3 x 3

(60 sec rest between sets)

GHDs – 3 x 8

BB Rear Leg Elevated Split Squats (8 RPE) – 3 x 10 ea leg

Day 2

Front Squat with Belt – 1RM paused 7 seconds 7 RPE

Max Effort Bench Press Slingshot – 90% of 3RM for 3

Bench Press no Sling Shot Competition Grip – 83% for 5, 88% x 3, 90% for AMRAP

Closegrip Floor Presses with 50lb of chains – 5RM, then -15% for 5+

Rope Face Pulls (hand to ears) – 3 x 12

BB Rows Paused 2 sec on sternum – 4 x 5

Core Muscular Imbalance –

DB Fat Grip OH Walks – 3 x 20 yds forward and backward

Day 3

High Bar Back Squat – 1RM, then -20% for 3 x 3 no pause & last set 3+

Squat Bottoms – 5RM

Deadlift Paused at Knee – 3RM no pauses

Unilateral RDLs – 3 x 5 ea leg

Day 4

Speed Bench (alt. Grip) with 10% of 1RM Chains – 55%+Chains 2 x 3, 65%+Chains 2 x 3, 75%+Chains 1 x 2, and 3 x 1 working up

superset

Explosive Crossover 12″ Block Push-Ups (Focus Height) – 5 x 6 and 4 x 4

(Rest 60 seconds between first 5 sets & 90 sec last 4)

Plate Lateral Raises – 3 x 10

Pull-Ups – 3 x submaximal

Standing Band Row and External Rotation – 3 x 10

Day 5

Back Squat with Belt –

Step 1 – (93% x 1) rest 2 minutes and then (78% x 5)

Step 2 – (add 5 kilos to each weight if possible)(93% x 1) rest 2 minutes and then (78% x 5)

Step 3 – (add 5 kilos to each weight if possible)(93% x 1) rest 2 minutes and then (78% x 5)

Max Effort Deadlift – 8″ Blocks 1RM

KB Deadlift Band Hip Extensions – 3 x one minute

Farmers Walk – 4 x 30 yds

Plank w lat pull- 3 x 40 sec each side

Day 6

Bench Press –

Step 1 – (93% x 1) rest 2 minutes and then (78% x 5)

Step 2 – (add 5 kilos to each weight if possible)(93% x 1) rest 2 minutes and then (78% x 5)

Step 3 – (add 5 kilos to each weight if possible)(93% x 1) rest 2 minutes and then (78% x 5)

Nosebreakers – 6 x 8

superset

OH Band or Cable Tricep Extensions – 6 x 15

(rest 30 sec b/t sets)

DB Hammer Curls – 3 x 10

Rows ss DB Rear Delt Flies – 3 x 10 + 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week43,Week44,Week45,Week46″]

Week 43

Day 1

High Bar Back Squat

Step 1 – (60% straight weight + 25% Band Tension) 3 x 5 with 60 sec between sets

Step 2 – Work up to a heavy Double with the Bands keeping it at around a 8-9 RPE

Step 3 – Take Bands off and work up to a 1RM with an 8-9 RPE

Deadlift – 70% 12 x 1 paused 2 sec at knee (work up <90%)

superset

Box Jumps (focus height and strong landing at parallel) – 85% for 3 x 3

(60 sec rest between sets)

GHDs – 3 x 8

BB Rear Leg Elevated Split Squats (8 RPE) – 3 x 10 ea leg

Day 2

Front Squat with Belt – 1RM paused 7 seconds 7 RPE

Max Effort Bench Press Slingshot – 3RM

Bench Press no Sling Shot Competition Grip – 88% x 3, 93% x 2, 95% for 1, max, then 85% for AMRAP

Closegrip Floor Presses with 50lb of chains – 5RM, then -15% for 3 x 5 (last set is 5+)

Rope Face Pulls (hand to ears) – 3 x 12

BB Rows Paused 2 sec on sternum – 4 x 5

Core Muscular Imbalance –

DB Fat Grip OH Walks – 3 x 20 yds forward and backward

Day 3

High Bar Back Squat – 1RM(paused 1 sec), then -20% for 3 x 3 no pause & last set 3+

Squat Bottoms – 5RM, then -10% for 5

Deadlift Paused at Knee – 3RM(1st rep paused 1 sec), then -10% for 2 x 3 not paused

Unilateral RDLs – 4 x 5 ea leg

Day 4

Speed Bench (alt. Grip) with 10% of 1RM Chains – 55%+Chains 3 x 3, 65%+Chains 3 x 3, 75%+Chains 1 x 2, and 3 x 1 working up

superset

Explosive Crossover 12″ Block Push-Ups (Focus Height) – 5 x 6 and 4 x 4

(Rest 60 seconds between first 5 sets & 90 sec last 4)

Plate Lateral Raises – 3 x 10

Pull-Ups – 3 x submaximal

Standing Band Row and External Rotation – 3 x 10

Day 5

Back Squat with Belt –

Step 1 – (90% x 1) rest 2 minutes and then (75% x 5)

Step 2 – (add 5 kilos to each weight if possible)(90% x 1) rest 2 minutes and then (75% x 5)

Step 3 – (add 5 kilos to each weight if possible)(90% x 1) rest 2 minutes and then (75% x 5+)

Max Effort Deadlift – 8″ Blocks 3RM, then -10% for 3

KB Deadlift Band Hip Extensions – 3 x one minute

Farmers Walk – 4 x 30 yds

Plank w lat pull- 3 x 40 sec each side

Day 6

Bench Press –

Step 1 -(90% x 1) rest 2 minutes and then (75% x 5)

Step 2 – (add 5 kilos to each weight if possible)(90% x 1) rest 2 minutes and then (75% x 5)

Step 3 – (add 5 kilos to each weight if possible)(90% x 1) rest 2 minutes and then (75% x 5+)

Nosebreakers – 6 x 8

superset

OH Band or Cable Tricep Extensions – 6 x 15

(rest 30 sec b/t sets)

DB Hammer Curls – 3 x 10

Rows ss DB Rear Delt Flies – 3 x 10 + 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week42,Week43,Week44,Week45″]

Week 42

Day 1

High Bar Back Squat

Step 1 – (60% straight weight + 25% Band Tension) 4 x 5 with 60 sec between sets

Step 2 – Work up to a heavy Double with the Bands keeping it at around a 8-9 RPE

Step 3 – Take Bands off and work up to a 2RM

Deadlift – 70% 10 x 1 paused 2 sec 2″ at knee & 2 sec at mid thigh (work up <88%)

superset

Box Jumps (focus height and strong landing at parallel) – 85% for 3 x 3

(60 sec rest between sets)

GHDs – 3 x 8

BB Rear Leg Elevated Split Squats (8 RPE) – 3 x 10 ea leg

Day 2

Front Squat with Belt – 1RM paused 7 seconds 7 RPE

Max Effort Bench Press Slingshot – 3RM

Bench Press no Sling Shot Competition Grip – 85% for 5, 90% x 3, 93% for AMRAP

Closegrip Floor Presses with 50lb of chains – 5RM, then -15% for 3 x 5 (last set is 5+)

Rope Face Pulls (hand to ears) – 3 x 12

BB Rows Paused 2 sec on sternum – 4 x 5

Core Muscular Imbalance –

DB Fat Grip OH Walks – 3 x 20 yds forward and backward

Day 3

High Bar Back Squat – 1RM(paused 3 sec), then -20% for 3 x 3 no pause & last set 3+

Squat Bottoms – 5RM, then -10% for 5

Deadlift Paused at Knee – 3RM(1st rep paused 3 sec), then -10% for 2 x 3 not paused

Unilateral RDLs – 4 x 5 ea leg

Day 4

Speed Bench (alt. Grip) with 10% of 1RM Chains – 55%+Chains 3 x 3, 65%+Chains 3 x 3, 75%+Chains 2 x 2, and 3 x 1 working up

superset

Explosive Crossover 12″ Bloack Push-Ups (Focus Height) – 5 x 6 and 4 x 4

(Rest 60 seconds between first 5 sets & 90 sec last 4)

Plate Lateral Raises – 3 x 10

Pull-Ups – 3 x submaximal

Standing Band Row and External Rotation – 3 x 10

Day 5

Back Squat with Belt –

Step 1 – (88% x 2) rest 2 minutes and then (73% x 6)

Step 2 – (add 5 kilos to each weight if possible)(88% x 2) rest 2 minutes and then (73% x 6)

Step 3 – (add 5 kilos to each weight if possible)(88% x 2) rest 2 minutes and then (73% x 6+)

Max Effort Deadlift – 8″ Blocks 5RM, then -10% for 5

KB Deadlift Band Hip Extensions – 3 x one minute

Farmers Walk – 4 x 30 yds

Plank w lat pull- 3 x 30 sec each side

Day 6

Bench Press –

Step 1 – (88% x 2) rest 2 minutes and then (73% x 6)

Step 2 – (add 5 kilos to each weight if possible) (88% x 2) rest 2 minutes and then (73% x 6)

Step 3 – (add 5 kilos to each weight if possible) (88% x 2) rest 2 minutes and then (73% x 6+)

Nosebreakers – 6 x 8

superset

OH Band or Cable Tricep Extensions – 6 x 15

(rest 30 sec b/t sets)

DB Hammer Curls – 3 x 10

Rows ss DB Rear Delt Flies – 3 x 10 + 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week41,Week42,Week43,Week44″]

Week 41

Day 1

High Bar Back Squat

Step 1 – (55% straight weight + 25% Band Tension) 4 x 5 with 60 sec between sets

Step 2 – Work up to a heavy Double with the Bands keeping it at around a 8-9 RPE

Step 3 – Take Bands off and work up to a 2RM with an 8-9 RPE

Deadlift – 70% 8 x 1 paused 2 sec 2″ at knee & 2 sec at mid thigh (work up <85%)

superset

Box Jumps (focus height and strong landing at parallel) – 85% for 3 x 3

(60 sec rest between sets)

GHDs – 3 x 8

BB Rear Leg Elevated Split Squats (8 RPE) – 3 x 10 ea leg

Day 2

Front Squat with Belt – 1RM paused 7 seconds 7 RPE

Max Effort Bench Press Slingshot – 3RM

Bench Press no Sling Shot Competition Grip – 83% for 5, 88% x 3, 90% for AMRAP

Closegrip Floor Presses with 50lb of chains – 5RM, then -15% for 3 x 5 (last set is 5+)

Rope Face Pulls (hand to ears) – 3 x 12

BB Rows Paused 2 sec on sternum – 4 x 5

Core Muscular Imbalance –

DB Fat Grip OH Walks – 3 x 20 yds forward and backward

Day 3

High Bar Back Squat – 1RM(paused 3 sec), then -20% for 3 x 3 no pause & last set 3+

Squat Bottoms -start with 60% for 5RM, then -10% for 5

Deadlift Paused at Knee – 3RM(1st rep paused 3 sec), then -10% for 2 x 3 not paused

Unilateral RDLs – 4 x 5 ea leg

Day 4

Speed Bench (alt. Grip) with 10% of 1RM Chains -55%+Chains 4 x 3, 65%+Chains 3 x 3, 75%+Chains 1 x 2, and 78%+Chains for 1 x 1

superset

Explosive Crossover 12″ Bloack Push-Ups (Focus Height) – 5 x 6 and 4 x 4

(Rest 60 seconds between first 5 sets & 90 sec last 4)

Plate Lateral Raises – 3 x 10

Pull-Ups – 3 x submaximal

Standing Band Row and External Rotation – 3 x 10

Day 5

Back Squat with Belt –

Step 1 – (88% x 2) rest 2 minutes and then (70% x 6)

Step 2 – (add 5 kilos to each weight if possible)(88% x 2) rest 2 minutes and then (70% x 6)

Step 3 – (add 5 kilos to each weight if possible)(88% x 2) rest 2 minutes and then (70% x 6)

Max Effort Deadlift – 8″ Blocks 5RM, then -10% for 5

KB Deadlift Band Hip Extensions – 3 x one minute

Farmers Walk – 4 x 30 yds

Plank w lat pull- 3 x 30 sec each side

Day 6

Bench Press –

Step 1 – (88% x 2) rest 2 minutes and then (70% x 6)

Step 2 – (add 5 kilos to each weight if possible) (88% x 2) rest 2 minutes and then (70% x 6)

Step 3 – (add 5 kilos to each weight if possible) (88% x 2) rest 2 minutes and then (70% x 6)

Nosebreakers – 6 x 8

superset

OH Band or Cable Tricep Extensions – 6 x 15

(rest 30 sec b/t sets)

DB Hammer Curls – 3 x 10

Rows ss DB Rear Delt Flies – 3 x 10 + 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week40,Week41,Week42,Week43″]

Week 40

Day 1

Low Bar Back Squat with Belt – 5RM, then -10% for 5+

Deadlift – 70% 6 x 1 paused 2 sec 2″ off floor (work up <90%)

superset

Box Jumps (focus height and strong landing at parallel) – 80% for 5 x 3

(60 sec rest between sets)

BB Elevated Hip Thrusts – 3 x 8

BB Lunges (8 RPE) – 3 x 10 ea leg

Day 2

Front Squat with Belt – 1RM paused 5 seconds 7 RPE

Bench Press – 5RM (1 sec pause each rep), then -15% for 2 x 5 (last set is 5+)

Closegrip Floor Presses with 25lb of chains – 5RM, then -10% for 2 x 5

DB P. Cleans Seated – 3 x 12

BB Rows Paused 2 sec on sternum – 3 x 10

Core Muscular Imbalance –

1a. OH Carries Axle

Day 3

High Bar Back Squat – 3RM, then -10% for 3+

superset

Prisoner Squats Jumps (Focus Height) – 3 x 5

Squat Bottoms – 8RM, then -10% for 8

2″ Deficit RDLs with Mini or Light Band – 3 x 8 Progress ending with an 7-8 RPE

Unilateral RDLs – 3 x 8 ea leg

Day 4

Speed Bench (alt. Grip) with 10% of 1RM Chains – 5RM with chains

superset

Explosive Clap Push-Ups (Focus Height) – 5 x 5 and 3 x 3

(Rest 60 seconds between first 5 sets & 90 sec last 3)

KB Bottom Up Z Press – 3 x 8 ea arm

Pull-Ups – 3 x submaximal

Hang Muscle Snatches – 3 x 5

Day 5

Back Squat with Belt –

Step 1 – (88% x 3) rest 2 minutes and then (68% x 10)

Step 2 – (add 5 kilos to each weight if possible) (88% x 3) rest 2 minutes and then (68% x 10)

Step 3 – (add 5 kilos to each weight if possible) (88% x 3) rest 2 minutes and then (68% x 10)

Deadlift w Alternate Stance 5 sec eccentric – 1RM, then -15% for 3

KB Swings with Bands around Hips – 4 x 12

Plate Around the Worlds – 3 x 8 ea direction

Day 6

Bench Press –

Step 1 – (88% x 3) rest 2 minutes and then (68% x 10)

Step 2 – (add 5 kilos to each weight if possible) (88% x 3) rest 2 minutes and then (68% x 10)

Step 3 – (add 5 kilos to each weight if possible) (88% x 3) rest 2 minutes and then (68% x 10)

DB Tricep Extensions – 6 x 8

superset

Band Pushdowns – 6 x 15

(rest 30 sec b/t sets)

Fat Bar Curls – 3 x 10

Rows ss Band Pull-a-parts – 3 x 10 + 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week39,Week40,Week41,Week42″]

Week 39

Day 1

Low Bar Back Squat with Belt – 5RM(1st rep paused 1 sec), then -15% not paused for 5+

Deadlift – 70% 12 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <88%)

superset

Box Jumps (focus height and strong landing at parallel) – 80% for 5 x 3

(60 sec rest between sets)

BB Elevated Hip Thrusts – 3 x 8

BB Lunges (8 RPE) – 3 x 10 ea leg

Day 2

Front Squat with Belt – 1RM paused 5 seconds 7 RPE

Bench Press – 5RM (3 sec pause each rep), then -15% for 3 x 5 (last set is 5+)

Closegrip Floor Presses with 25lb of chains – 8RM, then -10% for 2 x 8

DB P. Cleans Seated – 3 x 12

BB Rows Paused 2 sec on sternum – 3 x 10

Core Muscular Imbalance –

1a. OH Carries Axle

Day 3

High Bar Back Squat – 3RM(1st rep paused 1 sec), then -10% for 3+

superset

Prisoner Squats Jumps (Focus Height) – 3 x 5

Squat Bottoms – 8RM, then -10% for 8

2″ Deficit RDLs with Mini or Light Band – 3 x 8 Progress ending with an 9-10 RPE

Unilateral RDLs – 3 x 8 ea leg

Day 4

Speed Bench (alt. Grip) with 10% of 1RM Chains – 70% + Chains for 2 x 5, 80% + Chains 1 x 5, then no chains 5RM

superset

Explosive Clap Push-Ups (Focus Height) – 5 x 5 and 4 x 3

(Rest 60 seconds between first 5 sets & 90 sec last 4)

KB Bottom Up Z Press – 3 x 10 ea arm

Pull-Ups – 3 x submaximal

Hang Muscle Snatches – 3 x 5

Day 5

Back Squat with Belt –

Step 1 – (85% x 3) rest 2 minutes and then (65% x 10)

Step 2 – (add 5 kilos to each weight if possible) (85% x 3) rest 2 minutes and then (65% x 10)

Step 3 – (add 5 kilos to each weight if possible) (85% x 3) rest 2 minutes and then (65% x 10)

Deadlift w Alternate Stance 5 sec eccentric – 3RM, then -15% for 2 x 3

KB Swings with Bands around Hips – 4 x 12

Plate Around the Worlds – 3 x 8 ea direction

Day 6

Bench Press –

Step 1 – (85% x 3) rest 2 minutes and then (65% x 10)

Step 2 – (add 5 kilos to each weight if possible) (85% x 3) rest 2 minutes and then (65% x 10)

Step 3 – (add 5 kilos to each weight if possible) (85% x 3) rest 2 minutes and then (65% x 10)

DB Tricep Extensions – 6 x 8

superset

Band Pushdowns – 6 x 15

(rest 30 sec b/t sets)

Fat Bar Curls – 3 x 10

Rows ss Band Pull-a-parts – 3 x 10 + 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week38,Week39,Week40,Week41″]

Week 38

Day 1

Low Bar Back Squat with Belt – 5RM(1st rep paused 3 sec), then -15% not paused for 3 x 5 (last set is 5+)

Deadlift – 70% 10 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <85%)

superset

Box Jumps (focus height and strong landing at parallel) – 80% for 5 x 3

(60 sec rest between sets)

BB Elevated Hip Thrusts – 3 x 8

BB Lunges (8 RPE) – 3 x 10 ea leg

Day 2

Front Squat with Belt – 1RM paused 5 seconds 7 RPE

Bench Press – 5RM (5 sec pause each rep), then -15% for 3 x 5 (last set is 5+)

Closegrip Floor Presses with 25lb of chains – 8RM, then -10% for 2 x 8

DB P. Cleans Seated – 3 x 12

BB Rows Paused 2 sec on sternum – 3 x 10

Core Muscular Imbalance –

1a. OH Carries Axle

Day 3

High Bar Back Squat – 3RM(1st rep paused 3 sec), then -10% for 3 x 3 no pause & last set 3+

superset

Prisoner Squats Jumps (Focus Height) – 4 x 5

Squat Bottoms – 8RM, then -10% for 8

2″ Deficit RDLs with Mini or Light Band – 3 x 8 Progress ending with an 8-9 RPE

Unilateral RDLs – 3 x 8 ea leg

Day 4

Speed Bench (alt. Grip) with 10% of 1RM Chains – 68% + Chains for 2 x 5, 78% + Chains 2 x 5, then no chains 5RM

superset

Explosive Clap Push-Ups (Focus Height) – 5 x 5 and 4 x 3

(Rest 60 seconds between first 5 sets & 90 sec last 4)

KB Bottom Up Z Press – 3 x 10 ea arm

Pull-Ups – 3 x submaximal

Hang Muscle Snatches – 3 x 5

Day 5

Back Squat with Belt –

Step 1 – (83% x 3) rest 2 minutes and then (63% x 10)

Step 2 – (add 5 kilos to each weight if possible) (83% x 3) rest 2 minutes and then (63% x 10)

Step 3 – (add 5 kilos to each weight if possible) (83% x 3) rest 2 minutes and then (63% x 10)

Deadlift w Alternate Stance 5 sec eccentric – 5RM, then -15% for 2 x 5

KB Swings with Bands around Hips – 4 x 12

Plate Around the Worlds – 3 x 8 ea direction

Day 6

Bench Press –

Step 1 – (83% x 3) rest 2 minutes and then (63% x 10)

Step 2 – (add 5 kilos to each weight if possible) (83% x 3) rest 2 minutes and then (63% x 10)

Step 3 – (add 5 kilos to each weight if possible) (83% x 3) rest 2 minutes and then (63% x 10)

DB Tricep Extensions – 6 x 8

superset

Band Pushdowns – 6 x 15

(rest 30 sec b/t sets)

Fat Bar Curls – 3 x 10

Rows ss Band Pull-a-parts – 3 x 10 + 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week37,Week38,Week39,Week40″]

Week 37

Day 1

Low Bar Back Squat with Belt – 5RM(1st rep paused 3 sec), then -15% not paused for 2 x 5 (last set is 5+)

Deadlift – 70% 8 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <83%)

superset

Box Jumps (focus height and strong landing at parallel) – 80% for 5 x 3

(60 sec rest between sets)

BB Elevated Hip Thrusts – 3 x 8

BB Lunges (8 RPE) – 3 x 10 ea leg

Day 2

Front Squat with Belt – 1RM paused 5 seconds 7 RPE

Bench Press – 5RM (5 sec pause each rep), then -15% for 2 x 5 (last set is 5+)

Closegrip Floor Presses with 25lb of chains – 8RM, then -10% for 2 x 8

DB P. Cleans Seated – 3 x 12

BB Rows Paused 2 sec on sternum – 3 x 10

Core Muscular Imbalance –

1a. OH Carries Axle

Day 3

High Bar Back Squat – 3RM(1st rep paused 3 sec), then -10% for 2 x 3 no pause & last set 3+

superset

Prisoner Squats Jumps (Focus Height) – 3 x 5

Squat Bottoms – 8RM, then -10% for 8

2″ Deficit RDLs with Mini or Light Band – 3 x 8 Progress ending with an 7-8 RPE

Unilateral RDLs – 3 x 8 ea leg

Day 4

Speed Bench (alt. Grip) with 10% of 1RM Chains -65% + Chains for 2 x 5, 75% + Chains 2 x 5, then no chains 5RM

superset

Explosive Clap Push-Ups (Focus Height) – 5 x 5 and 4 x 3

(Rest 60 seconds between first 5 sets & 90 sec last 4)

KB Bottom Up Z Press – 3 x 10 ea arm

Pull-Ups – 3 x submaximal

Hang Muscle Snatches – 3 x 5

Day 5

Back Squat with Belt –

Step 1 – (80% x 3) rest 2 minutes and then (60% x 10)

Step 2 – (add 5 kilos to each weight if possible) (80% x 3) rest 2 minutes and then (60% x 10)

Step 3 – (add 5 kilos to each weight if possible) (80% x 3) rest 2 minutes and then (60% x 10)

Deadlift w Alternate Stance 5 sec eccentric – 5RM, then -15% for 2 x 5

KB Swings with Bands around Hips – 4 x 12

Plate Around the Worlds – 3 x 8 ea direction

Day 6

Bench Press –

Step 1 – (80% x 3) rest 2 minutes and then (60% x 10)

Step 2 – (add 5 kilos to each weight if possible) (80% x 3) rest 2 minutes and then (60% x 10)

Step 3 – (add 5 kilos to each weight if possible) (80% x 3) rest 2 minutes and then (60% x 10)

DB Tricep Extensions – 6 x 8

superset

Band Pushdowns – 6 x 15

(rest 30 sec b/t sets)

Fat Bar Curls – 3 x 10

Rows ss Band Pull-a-parts – 3 x 10 + 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week36,Week37,Week38,Week39″]

Week 36

Day 1

Back Squat with Belt – Work up to Opener – 2 x 1
Deadlift Competition Stance – Work up to Opener – 1 x 1
GHDs – Off
BW Lunges – Off

Day 2

Front Squat with Belt – 1RM paused 10 seconds 5 RPE
Bench Press – Opener
Closegrip Floor Presses with 75lb of chains – Off
Chest Supported KB Bat Wing Rows – 2 sec pause at top – 3 x 10
Core Muscular Imbalance – KB Staggered Carries (OH and Farmers) – Off

Day 3

High Bar Back Squat – work up to 85% for 2 x 1
Squat Bottoms – Off
Wide Goodmornings – Off
Sled Drags Forwards – 1 x 60 seconds
Sled Drags Backwards – 1 x 60 seconds

Day 4

Speed Bench (alt. Grip) with Mini-Bands or Doubled Mini-Bands – work up to 75% for 3 x 1
Plate Front Raises – Off
Horizontal Bodyweight Rows Feet Elevated – 3 x submaximal
Lying DB External Rotation – 3 x 10 ea arm

Day 5

Back Squat – Max
Bench Press – Max
Deadlift – Max

Day 6: Off

 

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week35,Week36,Week37,Week38″]

Week 35

Day 1

Back Squat with Belt – 93% for 2 x 1, 95% for 1 x 1, work up if feeling good, then 78% for 1 x 3 speed paused squats
Deadlift Competition Stance – 90% for 1 x 2, 93% x 1, work up if feeling good – superset with Box Jumps (focus on height and strong landing at parallel) – 90% for 2 x 2 (60 sec rest between sets)
GHDs – 3 x 5
BW Lunges – Off

Day 2

Front Squat with Belt – 1RM paused 7 seconds 10 RPE
Bench Press – 93% for 2 x 1, 95% for 1 x 1, work up if feeling good, then 88% for 3-5 reps
Closegrip Floor Presses with 75lb of chains – 3RM, then -15% for 4 x 3 (last set is 3+)
Chest Supported KB Bat Wing Rows – 2 sec pause at top – 3 x 10
Core Muscular Imbalance – KB Staggered Carries (OH and Farmers) – 3 x 40 Yd ea way

Day 3

High Bar Back Squat – 3RM 9 RPE, then -10% for 2 x 3
Squat Bottoms – 3RM
Wide Goodmornings – Off
Sled Drags Forwards – 2 x 60 seconds
Sled Drags Backwards – 2 x 60 seconds

Day 4

Speed Bench (alt. Grip) with Mini-Bands or Doubled Mini-Bands – 35% + Bands for 2 x 3, 45% + Bands for 2 x 3, 55% + Bands for 2 x 2, and 3 x 1, work up
Plate Front Raises – 3 x 10
Horizontal Bodyweight Rows Feet Elevated – 3 x submaximal
Lying DB External Rotation – 3 x 10 ea arm

Day 5

Back Squat – 90% for 2 x 2, 93% x 1, work up if feeling good, then 80% for AMRAP
Max Effort Deadlift – 2″ Deficit – 1RM
BB Hip Thrusts with Band Around Knees – 3 x 10
Side Planks with Rows – 3 x 25 sec ea side

Day 6

Max Effort Bench Press Sling Shot – 1RM
Bench Press no Sling Shot Competition Grip – 88% x 3, 93% x 2, 95% for 1, max, then 85% for AMRAP
Band Pushdowns – 3 x 10 reps
Preacher Curls – Off
Seated Rows – 3 x 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week34,Week35,Week36,Week37″]

Week 34

Day 1

Back Squat with Belt – 93% for 2 x 1, 95% for 2 x 1, work up if feeling good, then 78% for 2 x 3 on 2 sec speed pause squats
Deadlift Competition Stance – 85% for 1 x 2 90% for 1 x 2, 93% for 1 x 2, 95% for 1 x 1, work up if feeling good – superset with Box Jumps (focus on height and strong landing at parallel) – 90% for 4 x 2 (60 sec rest between sets)
GHDs – 4 x 5
BW Lunges – 100m

Day 2

Front Squat with Belt – 1RM paused 10 seconds 7 RPE
Bench Press – 93% for 2 x 1, 95% for 2 x 1, work up if feeling good, then 85% for max reps
Closegrip Floor Presses with 75lb of chains – 3RM, then -15% for 4 x 3 (last set is 3+)
Chest Supported KB Bat Wing Rows – 2 sec pause at top – 3 x 10
Core Muscular Imbalance – KB Staggered Carries (OH and Farmers) – 3 x 40 Yd ea way

Day 3

High Bar Back Squat – 3RM 8 RPE, then -10% for 2 x 3
Squat Bottoms – 3RM, then -10% for 3
Wide Goodmornings – 3 x 5
Sled Drags Forwards – 2 x 60 seconds
Sled Drags Backwards – 2 x 60 seconds

Day 4

Speed Bench (alt. Grip) with Mini-Bands or Doubled Mini-Bands – 35% + Bands for 3 x 3, 45% + Bands for 3 x 3, 55% + Bands for 2 x 2, and 3 x 1, work up
Plate Front Raises – 3 x 10
Horizontal Bodyweight Rows Feet Elevated – 3 x submaximal
Lying DB External Rotation – 3 x 10 ea arm

Day 5

Back Squat – 85% for 1 x 2, 90% for 1 x 2, for 93% for 1 x 2, 95% for 1 x 1, work up if feeling good, then 83% for max reps
Max Effort Deadlift – 4″ Blocks – 1RM, then -15% for 3
BB Hip Thrusts with Band Around Knees – 3 x 10
Side Planks with Rows – 3 x 20 sec ea side

Day 6

Max Effort Bench Press Sling Shot – 1RM
Bench Press no Sling Shot Competition Grip – 85% for 3, 90% x 3, 93% for AMRAP
Band Pushdowns – 3 x 20 reps
Preacher Curls – 3 x 10
Seated Rows – 3 x 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week33,Week34,Week35,Week36″]

Week 33

Day 1

Back Squat with Belt – 90% for 2 x 1, 93% for 2 x 1, work up if feeling good, then 75% for 2 x 3 on 2 sec speed pause squats
Deadlift Competition Stance – 80% x 3, 85% x 3, 90% for 2 x 1, 93% for 2 x 1, work up if feeling good – superset with Box Jumps (focus on height and strong landing at parallel) – 90% for 3 x 2 (60 sec rest between sets)
GHDs – 4 x 5
BW Lunges – 100m

Day 2

Front Squat with Belt – 1RM paused 10 seconds 7 RPE
Bench Press – 90% for 2 x 1, 93% for 2 x 1, work up if feeling good, then 83% for max reps
Closegrip Floor Presses with 75lb of chains – 3RM, then -15% for 3 x 3 (last set is 3+)
Chest Supported KB Bat Wing Rows – 2 sec pause at top – 3 x 10
Core Muscular Imbalance – KB Staggered Carries (OH and Farmers) – 3 x 40 Yd ea way

Day 3

High Bar Back Squat – 3RM 8 RPE, then -10% for 2 x 3
Squat Bottoms – 3RM, then -10% for 3
Wide Goodmornings – 3 x 5
Sled Drags Forwards – 2 x 60 seconds
Sled Drags Backwards – 2 x 60 seconds

Day 4

Speed Bench (alt. Grip) with Mini-Bands or Doubled Mini-Bands – 35% + Bands for 4 x 3, 45% + Bands for 3 x 3, 55% + Bands for 1 x 2, and 58% + Bands for 1 x 1
Plate Front Raises – 3 x 10
Horizontal Bodyweight Rows Feet Elevated – 3 x submaximal
Lying DB External Rotation – 3 x 10 ea arm

Day 5

Back Squat – 80% x 3, 85% x 3, 90% for 2 x 1, 93% for 2 x 1, work up if feeling good, then 80% for max reps
Max Effort Deadlift – 4″ Blocks – 3RM, then -10% for 3
BB Hip Thrusts with Band Around Knees – 3 x 10
Side Planks with Rows – 3 x 20 sec ea side

Day 6

Max Effort Bench Press Sling Shot – 1RM
Bench Press no Sling Shot Competition Grip – 85% for 3, 90% x 3, 90% for AMRAP
Band Pushdowns – 3 x 20 reps
Preacher Curls – 3 x 10
Seated Rows – 3 x 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week32,Week33,Week34,Week35″]

Week 32

Day 1

Low Bar Back Squat with Belt – 3RM, then -10% for 2 x 3
Deadlift – 70% for 8 x 1 off floor (work up) – superset with Box Jumps (focus on height and strong landing at parallel) – 85% for 3 x 3 (60 sec rest between sets)
GHDs – 3 x 8
BB Rear Leg Elevated Split Squats (8 RPE) – 3 x 5 ea leg

Day 2

Front Squat with Belt – 1RM paused 7 seconds – 7 RPE
Bench Press – 3RM (3 sec pause each rep), then -15% for 2 x 3 (last set is 3+)
Closegrip Floor Presses with 50lb of chains – 3RM, then -15% for 3 x 3 (last set is 3+)
Rope Face Pulls (hand to ears) – 3 x 12
BB Rows Paused 2 sec on sternum – 3 x 5
Core Muscular Imbalance – DB Fat Grip OH Walks – 3 x 20yd forwards and backwards

Day 3

High Bar Back Squat – 1RM, then -20% for 3 x 3 no pause & last set 3+ – superset with Prisoner Squats Jump and Knee to Chest (Focus on Height) – 3 x 5
Squat Bottoms – 5RM
Deadlift Paused at Knee – 3RM no pauses
Unilateral RDLs – 3 x 5 ea leg

Day 4

Speed Bench (alt. Grip) with 10% Chains – 55% + Chains for 2 x 3, 65% + Chains for 2 x 3, 75% + Chains for 1 x 2, and 3 x 1, working up, superset with Explosive Crossover 12″ Block Push-Ups (Focus on Height) – 5 x 6 and 4 x 4 (Rest 60 seconds between first 5 sets & 90 sec last 4)
Plate Lateral Raises – 3 x 8
Pull-Ups – 3 x submaximal
Standing Band Row and External Rotation – 3 x 10

Day 5

Back Squat with Belt – 5RM, then -15% for 2 x 5
Max Effort Deadlift – 8″ Blocks – 1RM, then -20% for 3
Farmers Walk – 4 x 30 yd
KB Deadlift Band Hip Extenstions – 3 x one minute
Plank w Lat Pull – 3 x 45 sec ea side

Day 6

Bench Press – 5RM, then -15% for 5+
Strict Presses – 3RM, then -15% for 3+
Nosebreakers – 6 x 8 superset with OH Band or Cable Tricep Extensions – 6 x 15 (30 sec between sets)
DB Hammer Curls – 3 x 10
Rows for 3 x 10 superset with DB Rear Delt Flies for 3 x 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week31,Week32,Week33,Week34″]

Week 31

Day 1

Low Bar Back Squat with Belt – 3RM, then -15% not paused for 3 x 3 (last set is 3+)
Deadlift – 70% for 12 x 1 paused 2 sec at knee (work up <90%) – superset with Box Jumps (focus on height and strong landing at parallel) – 85% for 3 x 3 (60 sec rest between sets)
GHDs – 3 x 8
BB Rear Leg Elevated Split Squats (8 RPE) – 4 x 5 ea leg

Day 2

Front Squat with Belt – 1RM paused 7 seconds – 7 RPE
Bench Press – 3RM (3 sec pause each rep), then -15% for 4 x 3 (last set is 3+)
Closegrip Floor Presses with 50lb of chains – 5RM, then -15% for 3 x 5 (last set is 5+)
Rope Face Pulls (hand to ears) – 3 x 12
BB Rows Paused 2 sec on sternum – 4 x 5
Core Muscular Imbalance – DB Fat Grip OH Walks – 3 x 20yd forwards and backwards

Day 3

High Bar Back Squat – 1RM (paused 1 sec), then -20% for 3 x 3 no pause & last set 3+ – superset with Prisoner Squats Jump and Knee to Chest (Focus on Height) – 3 x 5
Squat Bottoms – 5RM, then -10% for 5
Deadlift Paused at Knee – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Unilateral RDLs – 4 x 5 ea leg

Day 4

Speed Bench (alt. Grip) with 10% Chains – 55% + Chains for 3 x 3, 65% + Chains for 3 x 3, 75% + Chains for 1 x 2, and 3 x 1, working up, superset with Explosive Crossover 12″ Block Push-Ups (Focus on Height) – 5 x 6 and 4 x 4 (Rest 60 seconds between first 5 sets & 90 sec last 4)
Plate Lateral Raises – 3 x 10
Pull-Ups – 3 x submaximal
Standing Band Row and External Rotation – 3 x 10

Day 5

Back Squat with Belt – 5RM, then -15% for 4 x 5
Max Effort Deadlift – 8″ Blocks – 3RM, then -10% for 3
Farmers Walk – 4 x 30 yd
KB Deadlift Band Hip Extenstions – 3 x one minute
Plank w Lat Pull – 3 x 40 sec ea side

Day 6

Bench Press – 5RM, then -15% for 4 x 5
Strict Presses – 3RM, then -15% for 2 x 3 (last set is 3+)
Nosebreakers – 6 x 8 superset with OH Band or Cable Tricep Extensions – 6 x 15 (30 sec between sets)
DB Hammer Curls – 3 x 10
Rows for 3 x 10 superset with DB Rear Delt Flies for 3 x 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week30,Week31,Week32,Week33″]

Week 30

Day 1

Low Bar Back Squat with Belt – 3RM (1st rep paused 1 sec), then -15% not paused for 3 x 3 (last set is 3+)
Deadlift – 70% for 10 x 1 paused 2 sec 2″ at knee & 2 sec at mid thigh (work up <88%) – superset with Box Jumps (focus on height and strong landing at parallel) – 85% for 3 x 3 (60 sec rest between sets)
GHDs – 3 x 8
BB Rear Leg Elevated Split Squats (8 RPE) – 3 x 8 ea leg

Day 2

Front Squat with Belt – 1RM paused 7 seconds – 7 RPE
Bench Press – 3RM (3 sec pause each rep), then -15% for 3 x 3 (last set is 3+)
Closegrip Floor Presses with 50lb of chains – 5RM, then -15% for 3 x 5 (last set is 5+)
Rope Face Pulls (hand to ears) – 3 x 12
BB Rows Paused 2 sec on sternum – 4 x 5
Core Muscular Imbalance – DB Fat Grip OH Walks – 3 x 20yd forwards and backwards

Day 3

High Bar Back Squat – 1RM (paused 3 sec), then -20% for 3 x 3 no pause & last set 3+ – superset with Prisoner Squats Jump and Knee to Chest (Focus on Height) – 4 x 5
Squat Bottoms – 5RM, then -10% for 5
Deadlift Paused at Knee – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Unilateral RDLs – 4 x 5 ea leg

Day 4

Speed Bench (alt. Grip) with 10% Chains – 55% + Chains for 3 x 3, 65% + Chains for 3 x 3, 75% + Chains for 2 x 2, and 3 x 1, working up, superset with Explosive Crossover 12″ Block Push-Ups (Focus on Height) – 5 x 6 and 4 x 4 (Rest 60 seconds between first 5 sets & 90 sec last 4)
Plate Lateral Raises – 3 x 10
Pull-Ups – 3 x submaximal
Standing Band Row and External Rotation – 3 x 10

Day 5

Back Squat with Belt – 5RM, then -15% for 4 x 5
Max Effort Deadlift – 8″ Blocks – 5RM, then -10% for 5
Farmers Walk – 4 x 30 yd
KB Deadlift Band Hip Extenstions – 3 x one minute
Plank w Lat Pull – 3 x 35 sec ea side

Day 6

Bench Press – 5RM, then -15% for 3 x 5
Strict Presses – 3RM, then -15% for 2 x 3 (last set is 3+)
Nosebreakers – 6 x 8 superset with OH Band or Cable Tricep Extensions – 6 x 15 (30 sec between sets)
DB Hammer Curls – 3 x 10
Rows for 3 x 10 superset with DB Rear Delt Flies for 3 x 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week29,Week30,Week31,Week32″]

Week 29

Day 1

Low Bar Back Squat with Belt – 3RM (1st rep paused 3 sec), then -15% not paused for 3 x 3 (last set is 3+)
Deadlift – 70% for 8 x 1 paused 2 sec 2″ at knee & 2 sec at mid thigh (work up <85%) – superset with Box Jumps (focus on height and strong landing at parallel) – 85% for 3 x 3 (60 sec rest between sets)
GHDs – 3 x 8
BB Rear Leg Elevated Split Squats (8 RPE) – 3 x 8 ea leg

Day 2

Front Squat with Belt – 1RM paused 7 seconds – 7 RPE
Bench Press – 3RM (3 sec pause each rep), then -15% for 3 x 3 (last set is 3+)
Closegrip Floor Presses with 50lb of chains – 5RM, then -15% for 3 x 5 (last set is 5+)
Rope Face Pulls (hand to ears) – 3 x 12
BB Rows Paused 2 sec on sternum – 4 x 5
Core Muscular Imbalance – DB Fat Grip OH Walks – 3 x 20yd forwards and backwards

Day 3

High Bar Back Squat – 1RM (paused 3 sec), then -20% for 3 x 3 no pause & last set 3+ – superset with Prisoner Squats Jump and Knee to Chest (Focus on Height) – 3 x 5
Squat Bottoms – 5RM, then -10% for 5
Deadlift Paused at Knee – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Unilateral RDLs – 4 x 5 ea leg

Day 4

Speed Bench (alt. Grip) with 10% Chains – 55% + Chains for 4 x 3, 65% + Chains for 3 x 3, 75% + Chains for 1 x 2, and 78% + Chains for 1 x 1 superset with Explosive Crossover 12″ Block Push-Ups (Focus on Height) – 5 x 6 and 4 x 4 (Rest 60 seconds between first 5 sets & 90 sec last 4)
Plate Lateral Raises – 3 x 10
Pull-Ups – 3 x submaximal
Standing Band Row and External Rotation – 3 x 10

Day 5

Back Squat with Belt – 5RM, then -15% for 3 x 5
Max Effort Deadlift – 8″ Blocks – 5RM, then -10% for 5
Farmers Walk – 4 x 30 yd
KB Deadlift Band Hip Extenstions – 3 x one minute
Plank w Lat Pull – 3 x 30 sec ea side

Day 6

Bench Press – 5RM, then -15% for 2 x 5
Strict Presses – 3RM, then -15% for 2 x 3 (last set is 3+)
Nosebreakers – 6 x 8 superset with OH Band or Cable Tricep Extensions – 6 x 15 (30 sec between sets)
DB Hammer Curls – 3 x 10
Rows for 3 x 10 superset with DB Rear Delt Flies for 3 x 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week28,Week29,Week30,Week31″]

Week 28

Day 1

Low Bar Back Squat with Belt – 5RM, then -10% for 5+
Deadlift – 70% – 6 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <90%) superset with Box Jumps (focus on height and strong landing at parallel) – 80% for 5 x 3
(60 sec rest between sets)
BB Elevated Hip Thrusts – 3 x 8
BB Lunges (8 RPE) – 3 x 8 ea leg

Day 2

Front Squat with Belt – 1RM paused 5 seconds – 7 RPE
Bench Press – 5RM (1 sec pause each rep), then -15% for 2 x 5 (last set is 5+)
Closegrip Floor Presses with 25lb of chains – 5RM, then -10% for 2 x 5
DB Power Cleans Seated – 3 x 12
BB Rows Paused 2 sec on sternum – 3 x 10
Core Muscular Imbalance – Axle Bar OH Carries – 3 x 20yd forwards and backwards

Day 3

High Bar Back Squat- – 3RM, then -10% for 3+ – superset with Prisoner Squats Jumps (Focus on Height) – 3 x 5
Squat Bottoms – 8RM, then -10% for 8
Deadlift Paused at mid shin – 5RM (1st rep paused 1 sec), then -10% for 2 x 5 not paused
Unilateral RDLs – 3 x 8ea leg

Day 4

Speed Bench (alt. Grip) – 65% for 2 x 3, 75% for 2 x 3, 85% for 1 x 2, and work up 3 x 1 – superset with Explosive Clap Push-Ups (Focus on Height) – 5 x 5 and 3 x 3 (Rest 60 seconds between first 5 sets & 90 sec last 4)
KB Bottom Up Z Press – 3 x 8 ea arm
Pull-Ups – 3 x submaximal
Hang Muscle Snatch – 3 x 5

Day 5

Back Squat with Belt – 8RM, then -15% for 8
Deadlift w Alternate Stance – 1RM, then -15% for 2 x 3
Unilateral Farmer’s Carry – 4 x 30 yd ea arm
Band Pull Throughs – 3 x 15
Plate Around the Worlds – 3 x 8 ea direction

Day 6

Bench Press – 8RM, then -15% for 8
Strict Presses – 5RM, then -15% for 2 x 5
DB Tricep Extensions – 6×8 superset with Band Pushdowns 6 x 15 (30 sec between sets)
Fat Bar Curls – 3×10
Rows for 3 x 10 superset with Band Pull-a-parts for 3 x 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week27,Week28,Week29,Week30″]

Week 27

Day 1

Low Bar Back Squat with Belt – 5RM (1st rep paused 1 sec), then -15% not paused for 5+
Deadlift – 70% – 12 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <88%) superset with Box Jumps (focus on height and strong landing at parallel) – 80% for 5 x 3
(60 sec rest between sets)
BB Elevated Hip Thrusts – 3 x 8
BB Lunges (8 RPE) – 3 x 8 ea leg

Day 2

Front Squat with Belt – 1RM paused 5 seconds – 7 RPE
Bench Press – 5RM (3 sec pause each rep), then -15% for 3 x 5 (last set is 5+)
Closegrip Floor Presses with 25lb of chains – 8RM, then -10% for 2 x 8
DB Power Cleans Seated – 3 x 12
BB Rows Paused 2 sec on sternum – 3 x 10
Core Muscular Imbalance – Axle Bar OH Carries – 3 x 20yd forwards and backwards

Day 3

High Bar Back Squat- – 3RM (1st rep paused 1 sec), then -10% for 3+ no pause – superset with Prisoner Squats Jumps (Focus on Height) – 3 x 5
Squat Bottoms – 8RM, then -10% for 8
Deadlift Paused at mid shin – 5RM (1st 2 reps paused 1 sec), then -10% for 2 x 5 not paused
Unilateral RDLs – 3 x 8ea leg

Day 4

Speed Bench (alt. Grip) – 68% for 3 x 3, 78% for 3 x 3, 88% for 1 x 1, and work up 2 x 1 – superset with Explosive Clap Push-Ups (Focus on Height) – 5 x 5 and 4 x 3 (Rest 60 seconds between first 5 sets & 90 sec last 4)
KB Bottom Up Z Press – 3 x 10 ea arm
Pull-Ups – 3 x submaximal
Hang Muscle Snatch – 3 x 5

Day 5

Back Squat with Belt – 8RM, then -15% for 4 x 8
Deadlift w Alternate Stance – 3RM, then -10% for 2 x 3
Unilateral Farmer’s Carry – 4 x 30 yd ea arm
Band Pull Throughs – 3 x 15
Plate Around the Worlds – 3 x 8 ea direction

Day 6

Bench Press – 8RM, then -15% for 4 x 8
Strict Presses – 5RM, then -15% for 2 x 5 (last set is 5+)
DB Tricep Extensions – 6×8 superset with Band Pushdowns 6 x 15 (30 sec between sets)
Fat Bar Curls – 3×10
Rows for 3 x 10 superset with Band Pull-a-parts for 3 x 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week26,Week27,Week28,Week29″]

Week 26

Day 1

Low Bar Back Squat with Belt – 5RM (1st rep paused 3 sec), then -15% not paused for 3 x 5 (last set is 5+)
Deadlift – 70% – 10 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <85%) superset with Box Jumps (focus on height and strong landing at parallel) – 80% for 5 x 3
(60 sec rest between sets)
BB Elevated Hip Thrusts – 3 x 8
BB Lunges (8 RPE) – 3 x 10 ea leg

Day 2

Front Squat with Belt – 1RM paused 5 seconds – 7 RPE
Bench Press – 5RM (5 sec pause each rep), then -15% for 3 x 5 (last set is 5+)
Closegrip Floor Presses with 25lb of chains – 8RM, then -10% for 2 x 8
DB Power Cleans Seated – 3 x 12
BB Rows Paused 2 sec on sternum – 3 x 10
Core Muscular Imbalance – Axle Bar OH Carries – 3 x 20yd forwards and backwards

Day 3

High Bar Back Squat- – 3RM (1st rep paused 3 sec), then -10% for 3 x 3 no pause & last set 3+ – superset with Prisoner Squats Jumps (Focus on Height) – 4 x 5
Squat Bottoms – 8RM, then -10% for 8
Deadlift Paused at mid shin – 5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused
Unilateral RDLs – 3 x 8ea leg

Day 4

Speed Bench (alt. Grip) – 65% for 3 x 3, 75% for 3 x 3, 85% for 1 x 2, and work up 2 x 1 – superset with Explosive Clap Push-Ups (Focus on Height) – 5 x 5 and 4 x 3 (Rest 60 seconds between first 5 sets & 90 sec last 4)
KB Bottom Up Z Press – 3 x 10 ea arm
Pull-Ups – 3 x submaximal
Hang Muscle Snatch – 3 x 5

Day 5

Back Squat with Belt – 10RM, then -15% for 3 x 10
Deadlift w Alternate Stance – 3RM, then -10% for 2 x 3
Unilateral Farmer’s Carry – 4 x 30 yd ea arm
Band Pull Throughs – 3 x 15
Plate Around the Worlds – 3 x 8 ea direction

Day 6

Bench Press – 10RM, then -15% for 3 x 10
Strict Presses – 5RM, then -15% for 2 x 5 (last set is 5+)
DB Tricep Extensions – 6×8 superset with Band Pushdowns 6 x 15 (30 sec between sets)
Fat Bar Curls – 3×10
Rows for 3 x 10 superset with Band Pull-a-parts for 3 x 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week25,Week26,Week27,Week28″]

Week 25

Day 1

Low Bar Back Squat with Belt – 5RM (1st rep paused 3 sec), then -15% not paused for 2 x 5 (last set is 5+)
Deadlift – 70% – 8 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <83%) superset with Box Jumps (focus on height and strong landing at parallel) – 80% for 5 x 3
(60 sec rest between sets)
BB Elevated Hip Thrusts – 3 x 8
BB Lunges (8 RPE) – 3 x 10 ea leg

Day 2

Front Squat with Belt – 1RM paused 5 seconds – 7 RPE
Bench Press – 5RM (5 sec pause each rep), then -15% for 2 x 5 (last set is 5+)
Closegrip Floor Presses with 25lb of chains – 8RM, then -10% for 2 x 8
DB Power Cleans Seated – 3 x 12
BB Rows Paused 2 sec on sternum – 3 x 10
Core Muscular Imbalance – Axle Bar OH Carries – 3 x 20yd forwards and backwards

Day 3

High Bar Back Squat- – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 no pause & last set 3+ – superset with Prisoner Squats Jumps (Focus on Height) – 3 x 5
Squat Bottoms – 8RM, then -10% for 8
Deadlift Paused at mid shin – 5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused
Unilateral RDLs – 3 x 8ea leg

Day 4

Speed Bench (alt. Grip) – 65% for 4 x 3, 75% for 3 x 3, 85% for 1 x 2, and 88% for 1 x 1 – superset with Explosive Clap Push-Ups (Focus on Height) – 5 x 5 and 4 x 3 (Rest 60 seconds between first 5 sets & 90 sec last 4)
KB Bottom Up Z Press – 3 x 10 ea arm
Pull-Ups – 3 x submaximal
Hang Muscle Snatch – 3 x 5

Day 5

Back Squat with Belt – 10RM, then -15% for 2 x 10
Deadlift w Alternate Stance – 3RM, then -10% for 2 x 3
Unilateral Farmer’s Carry – 4 x 30 yd ea arm
Band Pull Throughs – 3 x 15
Plate Around the Worlds – 3 x 8 ea direction

Day 6

Bench Press – 10RM, then -15% for 2 x 10
Strict Presses – 5RM, then -15% for 2 x 5 (last set is 5+)
DB Tricep Extensions – 6×8 superset with Band Pushdowns 6 x 15 (30 sec between sets)
Fat Bar Curls – 3×10
Rows for 3 x 10 superset with Band Pull-a-parts for 3 x 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week24,Week25,Week26,Week27″]

Week 24

Day 1

Back Squat with Belt – Work up to opener, 2 x 1
Deadlift Competition Stance – Work up to opener for a single
BB Elevated Hip Thrusts – 3 x 8
Conditioning: Off

Day 2

Front Squat with Belt – Off
Bench Press – Opener
Floor Presses – Off
Upper Muscular Imbalance Work 1:
1a. DB Power Clean – 3 x 10
1b. T-Bar Rows – 3 x 8

Day 3

High Bar Back Squat with Belt – Work up to last warm up for back squat
Goodmornings – Off
GHDs – 4×8

Day 4

Closegrip Bench – Work up to last warm up for regular bench press
Fat Bar Curls superset with Nosebreakers – 2 sets of 8 each (light)
Seated Rows – 4 x 10
Hang Muscle Snatch – Off

Day 5

Back Squat – 93% for 1×2, 95%x1, work up if feeling good, then 83% for AMRAP
Deadlift Max Effort off 4″ Blocks – 1RM, then -15% for 3
Pull Throughs – 4 x 10
Conditioning: Lunges – 200-400m bodyweight only

Day 6

Max Effort Bench Press Sling Shot – 90% of 3RM for 3
Bench Press no Sling Shot Competition Grip – 83% for 5, 88% x 3, 90% for AMRAP
Strict Presses 3RM, then -10% for 2×3
Upper Muscular Imbalance Work 2:
2a. Chest to Bar Pullups – 3-4 sets of submaximal reps
2b. Dips – 3-4 sets of submaximal reps
2c. KB High Pulls – 3-4 sets x 8 reps (lower more slowly than you pull up)

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week23,Week24,Week25,Week26″]

Week 23

Day 1

Back Squat with Belt – 93% for 2 x 1, 95% x 1, work up if feeling good, then 78% for 1 x 3 (speed paused squats)
Deadlift Competition Stance – 90% for 1 x 2, 93% x 1, work up if feeling good
BB Elevated Hip Thrusts – 3 x 8
Conditioning: Off

Day 2

Front Squat with Belt – Off
Bench Press – 93% for 2 x 1, 95% x 1, work up if feeling good, then 88% for 3-5 reps
Floor Presses – 3RM, then -10% for 2 x 3
Upper Muscular Imbalance Work 1:
1a. DB Power Clean – 3 x 10
1b. T-Bar Rows – 3 x 8

Day 3

High Bar Back Squat with Belt – 3RM, then -10% for 2×3
Goodmornings – 4 x 6 (work up slowly)
GHDs – 4×8

Day 4

Closegrip Bench – 5RM (3 sec pause ea rep)
Fat Bar Curls superset with Nosebreakers – 4 sets of 8 each
Seated Rows – 4 x 10
Hang Muscle Snatch – 3 x 5

Day 5

Back Squat – 90% for 2 x 2, 93% x 1, work up if feeling good, then 80% for AMRAP
Deadlift Max Effort off 4″ Blocks – 1RM, then -10% for 3
Pull Throughs – 4 x 10
Conditioning: Lunges – 200-400m bodyweight only

Day 6

Max Effort Bench Press Sling Shot – 1RM
Bench Press no Sling Shot Competition Grip – 88% x 3, 93% x 2, 95% for 1, max, then 85% for AMRAP
Strict Presses 1RM, then -20% for 2 x 3
Upper Muscular Imbalance Work 2:
2a. Chest to Bar Pullups – 3-4 sets of submaximal reps
2b. Dips – 3-4 sets of submaximal reps
2c. KB High Pulls – 3-4 sets x 8 reps (lower more slowly than you pull up)

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week22,Week23,Week24,Week25″]

Week 22

Day 1

Back Squat with Belt – 93% for 2 x 1, 95% for 2 x 1, work up if feeling good, then 78% for 2 x 3 (2 sec speed pause squats)
Deadlift Competition Stance – 85% for 1 x 2, 90% for 1 x 2, 93% for 1 x 2, 95% x 1, work up if feeling good
BB Elevated Hip Thrusts – 3 x 8
Conditioning: Lunges – 300M bodyweight only

Day 2

Front Squat with Belt – 1RM paused 7 seconds, then -20% for 3 not paused
Bench Press – 93% for 2 x 1, 95% for 2 x 1, work up if feeling good, then 85% for max reps
Floor Presses – 3RM, then -10% for 2 x 3 (AMRAP last set)
Upper Muscular Imbalance Work 1:
1a. DB Power Clean – 3 x 10
1b. T-Bar Rows – 3 x 8

Day 3

High Bar Back Squat with Belt – 3RM, then -10% for 2×3
Goodmornings – 4 x 6 (work up slowly)
GHDs – 4×8

Day 4

Closegrip Bench – 5RM (3 sec pause ea rep), then -10% for 2 x 5
Fat Bar Curls superset with Nosebreakers – 4 sets of 8 each
Seated Rows – 4 x 10
Hang Muscle Snatch – 3 x 5

Day 5

Back Squat – 85% for 1 x 2, 90% for 1 x 2, 93% for 1 x 2, 95% x 1, work up if feeling good, then 83% for max reps
Deadlift Max Effort off 4″ Blocks – 3RM, then -10% for 5
Pull Throughs – 4 x 10
Conditioning: Lunges – 200-400m bodyweight only

Day 6

Max Effort Bench Press Sling Shot – 1RM
Bench Press no Sling Shot Competition Grip – 85% for 3, 90% x 3, 93% for AMRAP
Strict Presses 3RM, then -10% for 2 x 3, last set AMRAP
Upper Muscular Imbalance Work 2:
2a. Chest to Bar Pullups – 3-4 sets of submaximal reps
2b. Dips – 3-4 sets of submaximal reps
2c. KB High Pulls – 3-4 sets x 8 reps (lower more slowly than you pull up)

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week21,Week22,Week23,Week24″]

Week 21

Day 1

Back Squat with Belt – 90% for 2 x 1, 93% for 2 x 1, work up if feeling good, then 75% for 2 x 3 (2 sec speed pause squats)
Deadlift Competition Stance – 80% x 3, 85% x 3, 90% for 2 x 1, 93% for 2 x 1, work up if feeling good
BB Elevated Hip Thrusts – 3 x 8
Conditioning: Lunges – 300M bodyweight only

Day 2

Front Squat with Belt – 1RM paused 7 seconds, then -20% for 3 not paused
Bench Press – 90% for 2 x 1, 93% for 2 x 1, work up if feeling good, then 83% for max reps
Floor Presses – 3RM, then -10% for 2 x 3 (AMRAP last set)
Upper Muscular Imbalance Work 1:
1a. DB Power Clean – 3 x 10
1b. T-Bar Rows – 3 x 8

Day 3

High Bar Back Squat with Belt – 3RM, then -10% for 2×3
Goodmornings – Start at 45% for Back Squat, 4 x 6 (work up slowly)
GHDs – 4×8

Day 4

Closegrip Bench – 5RM (3 sec pause ea rep), then -10% for 2 x 5
Fat Bar Curls superset with Nosebreakers – 4 sets of 8 each
Seated Rows – 4 x 10
Hang Muscle Snatch – 3 x 5

Day 5

Back Squat – 80% x 3, 85% x 3, 90% for 2 x 1, 93% for 2 x 1, work up if feeling good, then 80% for max reps
Deadlift Max Effort off 4″ Blocks – 5RM, then -10% for 5
Pull Throughs – 4 x 10
Conditioning: Lunges – 200-400m bodyweight only

Day 6

Max Effort Bench Press Sling Shot – 1RM
Bench Press no Sling Shot Competition Grip – 85% for 3, 90% x 3, 90% for AMRAP
Strict Presses 3RM, then -10% for 2 x 3, last set AMRAP
Upper Muscular Imbalance Work 2:
2a. Chest to Bar Pullups – 3-4 sets of submaximal reps
2b. Dips – 3-4 sets of submaximal reps
2c. KB High Pulls – 3-4 sets x 8 reps (lower more slowly than you pull up)

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week20,Week21,Week22,Week23″]

Week 20

Day 1

Back Squat with Belt – 93% for 2 x 1, 95% x 1, work up if feeling good, then 88% for AMRAP
Deadlift Competition Stance – 3RM
BB Elevated Hip Thrusts – 3 x 8
Conditioning: Lunges – 250M bodyweight only

Day 2

Front Squat with Belt – 1RM paused 3 seconds
Bench Press – 93% for 2 x 1, 95% x 1, work up if feeling good, then 88% for AMRAP
Floor Presses – 3 x 5
Upper Muscular Imbalance Work 1:
1a. Plate Lateral Raises – 3 x 8
1b. Plate Rear Delt Flies – 3 x 8
1c. T-Bar Rows – 3 x 8

Day 3

High Bar Back Squat with Belt – 5RM, then -10% for 2 x 5
Wide Goodmornings – 4 x 6 (work up slowly)
GHDs – 4×8
Pull Throughs – 4 x 10

Day 4

Closegrip Bench – 3RM, then -10% for 2 x 3
DB Tricep Extension – 30-60 sec rest/sets – 6 x 8
Seated Rows – 4 x 10
Hang Muscle Snatch – 3 x 8

Day 5

Back Squat – 93% for 1 x 2, 95% x 1, work up if feeling good, then 83% for AMRAP
Deadlift Max Effort off 8″ Blocks – 1RM, then -15% for 3
RDLs – 3 x 8
Conditioning: Lunges – 200-400m bodyweight only

Day 6

Max Effort Bench Press Sling Shot – 90% of 3RM for 3
Bench Press no Sling Shot Competition Grip – 83% for 5, 88% x 3, 90% for AMRAP
Strict Presses 3RM, then -10% for 2 x 3
Upper Muscular Imbalance Work 2:
2a. Chest to Bar Pullups – 3-4 sets of submaximal reps
2b. Dips – 3-4 sets of submaximal reps
2c. KB High Pulls – 3-4 sets x 8 reps (lower more slowly than you pull up)

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week19,Week20,Week21,Week22″]

Week 19

Day 1

Back Squat with Belt – 90% for 3 x 1, 93% x 1, work up if feeling good, then 85% for AMRAP
Deadlift Competition Stance – 3RM (each rep paused 3 sec 2″ below knee), then -10% for 2 x 3 not paused
BB Elevated Hip Thrusts – 3 x 8
Conditioning: Lunges – 250M bodyweight only

Day 2

Front Squat with Belt – 1RM paused 5 seconds, then -20% for 3 not paused
Bench Press – 90% for 3 x 1, 93% x 1, work up if feeling good, then 85% for AMRAP
Floor Presses – 5 x 5
Upper Muscular Imbalance Work 1:
1a. Plate Lateral Raises – 3 x 8
1b. Plate Rear Delt Flies – 3 x 8
1c. T-Bar Rows – 3 x 8

Day 3

High Bar Back Squat with Belt – 5RM, then -10% for 2 x 5
Wide Goodmornings – 4 x 6 (work up slowly)
GHDs – 4×8
Pull Throughs – 4 x 10

Day 4

Closegrip Bench – 3RM, then -10% for 2 x 3
DB Tricep Extension – 30-60 sec rest/sets – 6 x 8
Seated Rows – 4 x 10
Hang Muscle Snatch – 3 x 8

Day 5

Back Squat – 90% for 2 x 2, 93% x 1, work up if feeling good, then 80% for AMRAP
Deadlift Max Effort off 8″ Blocks – 3RM, then -10% for 3
RDLs – 3 x 8
Conditioning: Lunges – 200-400m bodyweight only

Day 6

Max Effort Bench Press Sling Shot – 3RM
Bench Press no Sling Shot Competition Grip – 88% x 3, 93% x 2, 95% for 1, max, then 85% for AMRAP
Strict Presses 5RM, then -10% for 2 x 5
Upper Muscular Imbalance Work 2:
2a. Chest to Bar Pullups – 3-4 sets of submaximal reps
2b. Dips – 3-4 sets of submaximal reps
2c. KB High Pulls – 3-4 sets x 8 reps (lower more slowly than you pull up)

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week18,Week19,Week20,Week21″]

Week 18

Day 1

Back Squat with Belt – 5RM, then -10% for 2 x 5
Deadlift Competition Stance – 3RM (each rep paused 3 sec 2″ below knee), then -10% for 2 x 3 not paused
BB Elevated Hip Thrusts – 3 x 8
Conditioning: Lunges – 250M bodyweight only

Day 2

Front Squat with Belt – 1RM paused 7 seconds, then -20% for 3 not paused
Bench Press – 5RM, then -10% for 2 x 5
Floor Presses – 5 x 5
Upper Muscular Imbalance Work 1:
1a. Plate Lateral Raises – 3 x 8
1b. Plate Rear Delt Flies – 3 x 8
1c. T-Bar Rows – 3 x 8

Day 3

High Bar Back Squat with Belt – 3RM (1st rep paused 3 sec), then -10% not paused for 2 x 3 (last set is 3+)
Wide Goodmornings – 4 x 6 (work up slowly)
GHDs – 4×8
Pull Throughs – 4 x 10

Day 4

Closegrip Bench – 3RM, then -10% for 2 x 3 (last set is AMRAP)
DB Tricep Extension – 30-60 sec rest/sets – 6 x 8
Seated Rows – 4 x 10
Hang Muscle Snatch – 3 x 8

Day 5

Back Squat – 1RM (paused 5 sec), then -15% for 3 no pause & -20% for 3+ no pause
Deadlift Max Effort off 8″ Blocks – 5RM, then -10% for 5
RDLs – 3 x 8
Conditioning: Lunges – 200-400m bodyweight only

Day 6

Max Effort Bench Press Sling Shot – 3RM
Bench Press no Sling Shot Competition Grip – 85% x 5, 90% x 3, 93% for AMRAP
Strict Presses 5RM, then -10% for 2 x 5
Upper Muscular Imbalance Work 2:
2a. Chest to Bar Pullups – 3-4 sets of submaximal reps
2b. Dips – 3-4 sets of submaximal reps
2c. KB High Pulls – 3-4 sets x 8 reps (lower more slowly than you pull up)

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week17,Week18,Week19,Week20″]

Week 17

Day 1

Back Squat with Belt – 5RM, then -10% for 2 x 5
Deadlift Competition Stance – 3RM (each rep paused 3 sec 2″ below knee), then -10% for 2 x 3 not paused
BB Elevated Hip Thrusts – 3 x 8
Conditioning: Lunges – 250M bodyweight only

Day 2

Front Squat with Belt – 1RM paused 7 seconds, then -20% for 3 not paused
Bench Press – 5RM, then -10% for 2 x 5
Floor Presses – 5 x 5
Upper Muscular Imbalance Work 1:
1a. Plate Lateral Raises – 3 x 8
1b. Plate Rear Delt Flies – 3 x 8
1c. T-Bar Rows – 3 x 8

Day 3

High Bar Back Squat with Belt – 3RM (1st rep paused 3 sec), then -10% not paused for 2 x 3 (last set is 3+)
Wide Goodmornings – Start at 40% for Back Squat , 4 x 6 (work up slowly)
GHDs – 4×8
Pull Throughs – 4 x 10

Day 4

Closegrip Bench – 3RM, then -10% for 2 x 3 (last set is AMRAP)
DB Tricep Extension – 30-60 sec rest/sets – 6 x 8
Seated Rows – 4 x 10
Hang Muscle Snatch – 3 x 8

Day 5

Back Squat – 1RM (paused 5 sec), then -15% for 3 no pause & -20% for 3+ no pause
Deadlift Max Effort off 8″ Blocks – 5RM, then -10% for 5
RDLs – 3 x 8
Conditioning: Lunges – 200-400m bodyweight only

Day 6

Max Effort Bench Press Sling Shot – 3RM
Bench Press no Sling Shot Competition Grip – 83% for 5, 88% x 3, 90% for AMRAP
Strict Presses 5RM, then -10% for 2 x 5
Upper Muscular Imbalance Work 2:
2a. Chest to Bar Pullups – 3-4 sets of submaximal reps
2b. Dips – 3-4 sets of submaximal reps
2c. KB High Pulls – 3-4 sets x 8 reps (lower more slowly than you pull up)

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week16,Week17,Week18,Week19″]

Week 16

Day 1

Back Squat with Belt – 8RM, then -15% for 8
Kang Squats – 4 x 6
BB Elevated Hip Thrusts – 3 x 8
Conditioning: Lunges – 200M bodyweight only

Day 2

Front Squat with Belt – 1RM paused 3 seconds, then -20% for 3 not paused
Bench Press – 8RM, then -15% for 8
Floor Presses – 3 x 8
Upper Muscular Imbalance Work 1:
1a. Plate Raises – 3 x 8
1b. Bentover Rows – 3 x 8
Core Muscular Imbalance: OH Axle Carries. When you can carry 45 seconds x 3 sets, move up in weight.
Optional Cardio, GPP, HIIT

Day 3

High Bar Back Squat with Belt – 5RM, then -10% for 5+
Deadlift Opposite Stance – 5RM
GHDs – 4×8
Pull Throughs – 4 x 10

Day 4

Closegrip Bench – 5RM, then -10% for AMRAP
DB Tricep Extension – 30-60 sec rest/sets – 6 x 8
Seated Rows – 4 x 10
Hang Muscle Snatch – 3 x 8

Day 5

Back Squat – 3RM, then -10% for 3+
Deadlift Max Effort off 12″ Blocks – 1RM, then -15% for 3
Unilateral RDLs – 3 x 8 each side
Conditioning: Lunges – 200-400m bodyweight only

Day 6

Max Effort Bench Press Sling Shot – 5RM
Bench Press no Sling Shot Competition Grip – 80% for 5, 85% x 3, 88% for AMRAP
Strict Presses 8RM, then -10% for 8
Upper Muscular Imbalance Work 2:
2a. Plate Raises – 3-4 sets of submaximal reps
2b. Bentover Rows – 3-4 sets of submaximal reps
2c. KB High Pulls – 3-4 sets x 8 reps (lower more slowly than you pull up)

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week15,Week16,Week17,Week18″]

Week 15

Day 1

Back Squat with Belt – 8RM, then -10% for 2 x 8
Kang Squats – 4 x 6
BB Elevated Hip Thrusts – 3 x 8
Conditioning: Lunges – 200M bodyweight only

Day 2

Front Squat with Belt – 1RM paused 3 seconds, then -20% for 3 not paused
Bench Press – 8RM, then -10% for 2 x 8
Floor Presses – 4 x 8
Upper Muscular Imbalance Work 1:
1a. Plate Raises – 3 x 8
1b. Bentover Rows – 3 x 8
Core Muscular Imbalance: OH Axle Carries. When you can carry 45 seconds x 3 sets, move up in weight.
Optional Cardio, GPP, HIIT

Day 3

High Bar Back Squat with Belt – 5RM (1st rep paused 1 sec), then -10% not paused for 5+
Deadlift Opposite Stance – 5RM (1st 2 reps paused 3 sec 2 inches off floor), then -10% for 2 x 5 not paused
GHDs – 4×8
Pull Throughs – 4 x 10

Day 4

Closegrip Bench – 5RM, then -10% for 2 x 5 (last set is AMRAP)
DB Tricep Extension – 30-60 sec rest/sets – 6 x 8
Seated Rows – 4 x 10
Hang Muscle Snatch – 3 x 8

Day 5

Back Squat – 3RM (1st rep paused 1 sec), then -10% for 3+
Deadlift Max Effort off 12″ Blocks – 3RM, then -10% for 3
Unilateral RDLs – 3 x 8 each side
Conditioning: Lunges – 200-400m bodyweight only

Day 6

Max Effort Bench Press Sling Shot – 5RM
Bench Press no Sling Shot Competition Grip – 85% x 5, 90% x 3, 93% for AMRAP
Strict Presses 8RM, then -10% for 2 x 8
Upper Muscular Imbalance Work 2:
2a. Plate Raises – 3-4 sets of submaximal reps
2b. Bentover Rows – 3-4 sets of submaximal reps
2c. KB High Pulls – 3-4 sets x 8 reps (lower more slowly than you pull up)

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week14,Week15,Week16,Week17″]

Week 14

Day 1

Back Squat with Belt – 10RM, then -10% for 2 x 10
Kang Squats – 4 x 6
BB Elevated Hip Thrusts – 3 x 8
Conditioning: Lunges – 200M bodyweight only

Day 2

Front Squat with Belt – 1RM paused 5 seconds, then -20% for 3 not paused
Bench Press – 10RM, then -10% for 2 x 10
Floor Presses – 4 x 8
Upper Muscular Imbalance Work 1:
1a. Plate Raises – 3 x 8
1b. Bentover Rows – 3 x 8
Core Muscular Imbalance: OH Axle Carries. When you can carry 45 seconds x 3 sets, move up in weight.
Optional Cardio, GPP, HIIT

Day 3

High Bar Back Squat with Belt – 5RM (1st rep paused 3 sec), then -10% not paused for 3 x 5 (last set is 5+)
Deadlift Opposite Stance – 5RM (1st 2 reps paused 3 sec 2 inches off floor), then -10% for 2 x 5 not paused
GHDs – 4×8
Pull Throughs – 4 x 10

Day 4

Closegrip Bench – 5RM, then -10% for 2 x 5 (last set is AMRAP)
DB Tricep Extension – 30-60 sec rest/sets – 6 x 8
Seated Rows – 4 x 10
Hang Muscle Snatch – 3 x 8

Day 5

Back Squat – 3RM (1st rep paused 3 sec), then -10% for 3 x 3 no pause & last set 3+
Deadlift Max Effort off 12″ Blocks – 5RM, then -10% for 5
Unilateral RDLs – 3 x 8 each side
Conditioning: Lunges – 200-400m bodyweight only

Day 6

Max Effort Bench Press Sling Shot – 5RM
Bench Press no Sling Shot Competition Grip – 83% x 5, 88% x 3, 90% for AMRAP
Strict Presses 10RM, then -10% for 2 x 10
Upper Muscular Imbalance Work 2:
2a. Plate Raises – 3-4 sets of submaximal reps
2b. Bentover Rows – 3-4 sets of submaximal reps
2c. KB High Pulls – 3-4 sets x 8 reps (lower more slowly than you pull up)

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week13,Week14,Week15,Week16″]

Week 13

Day 1

Back Squat with Belt – 10RM, then -10% for 2 x 10
Kang Squats – Start at 35% for Back Squat, 4 x 6
BB Elevated Hip Thrusts – 3 x 8
Conditioning: Lunges – 200M bodyweight only

Day 2

Front Squat with Belt – 1RM paused 5 seconds, then -20% for 3 not paused
Bench Press – 10RM, then -10% for 2 x 10
Floor Presses – 4 x 8
Upper Muscular Imbalance Work 1:
1a. Plate Raises – 3 x 8
1b. Bentover Rows – 3 x 8
Core Muscular Imbalance: OH Axle Carries. When you can carry 45 seconds x 3 sets, move up in weight.
Optional Cardio, GPP, HIIT

Day 3

High Bar Back Squat with Belt – 5RM (1st rep paused 3 sec), then -10% not paused for 2 x 5 (last set is 5+)
Deadlift Opposite Stance – 5RM (1st 2 reps paused 3 sec 2 inches off floor), then -10% for 2 x 5 not paused
GHDs – 4×8
Pull Throughs – 4 x 10

Day 4

Closegrip Bench – 5RM, then -10% for 2 x 5 (last set is AMRAP)
DB Tricep Extension – 30-60 sec rest/sets – 6 x 8
Seated Rows – 4 x 10
Hang Muscle Snatch – 3 x 8

Day 5

Back Squat – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 no pause & last set 3+
Deadlift Max Effort off 12″ Blocks – 5RM, then -10% for 5
Unilateral RDLs – 3 x 8 each side
Conditioning: Lunges – 200-400m bodyweight only

Day 6

Max Effort Bench Press Sling Shot – 5RM
Bench Press no Sling Shot Competition Grip – 80% for 5, 85% x 3, 88% for AMRAP
Strict Presses 10RM, then -10% for 2 x 10
Upper Muscular Imbalance Work 2:
2a. Plate Raises – 3-4 sets of submaximal reps
2b. Bentover Rows – 3-4 sets of submaximal reps
2c. KB High Pulls – 3-4 sets x 8 reps (lower more slowly than you pull up)

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_all_tags tagid=”OLDCYCLE1″ not=”not”] [memb_has_any_tag tagid=”Week12,Week13,Week14,Week15″]

Week 12

Day 1

Back Squat with Belt – Work up to Opener for 2 x 1
Deadlift Competition Stance – Work up to Opener for 1 x 1
GHDs – Off
BW Lunges – Off

Day 2

Front Squat with Belt – Off
Max Effort Bench Press Sling Shot – Off
Bench Press no Sling Shot Competition Grip – Opener
Closegrip Floor Presses with 75lb of chains – Off
Chest Supported KB Bat Wing Rows 2 sec pause at top – 3 x 5
Core Muscular Imbalance – KB Staggered Carries (OH and Farmers) – Off

Day 3

High Bar Back Squats – work up to 85% for 2 x 1
Back Squat Bottoms – Off
Wide Goodmornings – Off
Suitcase Deadlifts from 4″ Deficit – stay at 7-8 RPE – 3 x 5 ea side, RPE of 7
Sled Drags Forwards – 1 x 60 seconds
Sled Drags Backwards – 1 x 60 seconds

Day 4

Speed Bench (alt. Grip) with Mini-Bands or Doubled Mini-Bands – work up to 75% for 3 x 1
Plate Front Raises – 3 x 10
Horizontal Bodyweight Rows Feet Elevated – 3 x submaximal reps
Lying DB External Rotation – 3 x 10ea arm

Day 5

Max Squat
Max Bench
Max Deadlift

Day 6: Off

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week11,Week12,Week13,Week14″]

Week 11

Day 1

Back Squat with Belt (use 50-100lb of Weight Releasers if possible) – 93% for 2 x 1, 95% for 1 x 1, work up if feeling good, then 78% for 1 x 3 on 2 sec speed pause squats
Deadlift Competition Stance – 90% for 1 x 2, 93% for 1, work up if feeling good
GHDs – 3 x 5
BW Lunges – Off

Day 2

Front Squat with Belt – 1RM paused 7 seconds 7 RPE
Max Effort Bench Press Sling Shot – 1RM
Bench Press no Sling Shot Competition Grip – 88% x 3, 93% x 2, 95% for 1, max, then 85% for AMRAP
Closegrip Floor Presses with 75lb of chains – 3RM, then -15% for 4 x 3 (last set is 3+)
Chest Supported KB Bat Wing Rows 2 sec pause at top – 3 x 10
Core Muscular Imbalance – KB Staggered Carries (OH and Farmers) – 3 x 40yd each way

Day 3

High Bar Back Squats – 3RM 8RPE, then -10% for 2 x 3
Back Squat Bottoms – Off
Wide Goodmornings – Off
Suitcase Deadlifts from 4″ Deficit – stay at 7-8 RPE – 3 x 5ea side
Sled Drags Forwards – 2 x 60 seconds
Sled Drags Backwards – 2 x 60 seconds

Day 4

Speed Bench (alt. Grip) with Mini-Bands or Doubled Mini-Bands – 35% + bands for 2 x 3, 45% + bands for 2 x 3, 55% + bands for 2 x 2, and 3 x 1 working up
Plate Front Raises – 3 x 10
Horizontal Bodyweight Rows Feet Elevated – 3 x submaximal reps
Lying DB External Rotation – 3 x 10ea arm

Day 5

Back Squat with Belt
Set 1 – 95% x 1, rest 2 minutes and then 85% x 3
Set 2 – (add 5 Kilos to the 1 rep set if possible) – 95% x 1, rest 2 minutes and then 85% x 3
Set 3 – (add 5 Kilos to the 1 rep set if possible) – 95% x 1, rest 2 minutes and then 85% x 3
Max Effort Deadlift – 2″ Deficit – 1RM
BB Hip Thrusts with Band Around Knees – 3 x 10
Side Planks with Rows – 3 x 25 sec ea side

Day 6

Bench Press
Set 1 – 95% x 1, rest 2 minutes and then 85% x 3
Set 2 – (add 5 Kilos to the 1 rep set if possible) – 95% x 1, rest 2 minutes and then 85% x 3
Set 3 – (add 5 Kilos to the 1 rep set if possible) – 95% x 1, rest 2 minutes and then 85% x 3
Band Pushdowns – 3 x 10 reps
Preacher Curls – Off
Seated Rows – 3 x 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week10,Week11,Week12,Week13″]

Week 10

Day 1

Back Squat with Belt (use 50-100lb of Weight Releasers if possible) – 93% for 2 x 1, 95% for 2 x 1, work up if feeling good, then 78% for 2 x 3 on 2 sec speed pause squats
Deadlift Competition Stance – 85% for 1 x 2 90% for 1 x 2, 93% for 1 x 2, 95% for 1 x 1, work up if feeling good
GHDs – 3 x 5
BW Lunges – Off

Day 2

Front Squat with Belt – 1RM paused 7 seconds 7 RPE
Max Effort Bench Press Sling Shot – 1RM
Bench Press no Sling Shot Competition Grip – 85% for 5, 90% x 3, 93% for AMRAP
Closegrip Floor Presses with 75lb of chains – 3RM, then -15% for 4 x 3 (last set is 3+)
Chest Supported KB Bat Wing Rows 2 sec pause at top – 3 x 10
Core Muscular Imbalance – KB Staggered Carries (OH and Farmers) – 3 x 40yd each way

Day 3

High Bar Back Squats – 3RM 8RPE, then -10% for 2 x 3
Back Squat Bottoms – 3RM
Wide Goodmornings – 3 x 5
Suitcase Deadlifts from 4″ Deficit – stay at 7-8 RPE – 3 x 5ea side
Sled Drags Forwards – 2 x 60 seconds
Sled Drags Backwards – 2 x 60 seconds

Day 4

Speed Bench (alt. Grip) with Mini-Bands or Doubled Mini-Bands – 35% + bands for 3 x 3, 45% + bands for 3 x 3, 55% + bands for 2 x 2, and 3 x 1 working up
Plate Front Raises – 3 x 10
Horizontal Bodyweight Rows Feet Elevated – 3 x submaximal reps
Lying DB External Rotation – 3 x 10ea arm

Day 5

Back Squat with Belt
Set 1 – 95% x 1, rest 2 minutes and then 80% x 4
Set 2 – (add 5 Kilos to the 1 rep set if possible) – 95% x 1, rest 2 minutes and then 80% x 4
Set 3 – (add 5 Kilos to the 1 rep set if possible) – 95% x 1, rest 2 minutes and then 80% x 4+
Max Effort Deadlift – 4″ Blocks – 1RM, then -15% for 3
BB Hip Thrusts with Band Around Knees – 3 x 10
Side Planks with Rows – 3 x 25 sec ea side

Day 6

Bench Press
Set 1 – 95% x 1, rest 2 minutes and then 80% x 4
Set 2 – (add 5 Kilos to the 1 rep set if possible) – 95% x 1, rest 2 minutes and then 80% x 4
Set 3 – (add 5 Kilos to the 1 rep set if possible) – 95% x 1, rest 2 minutes and then 80% x 4+
Band Pushdowns – 3 x 10 reps
Preacher Curls – Off
Seated Rows – 3 x 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week9,Week10,Week11,Week12″]

Week 9

Day 1

Back Squat with Belt (use 50-100lb of Weight Releasers if possible) – 90% for 2 x 1, 93% for 2 x 1, work up if feeling good, then 75% for 2 x 3 on 2 sec speed pause squats
Deadlift Competition Stance – 80% x 3, 85% x 3, 90% for 2 x 1, 93% for 2 x 1, work up if feeling good
GHDs – 4 x 5
BW Lunges – 100m

Day 2

Front Squat with Belt – 1RM paused 10 seconds 7 RPE
Max Effort Bench Press Sling Shot – 1RM
Bench Press no Sling Shot Competition Grip – 85% for 3, 90% x 3, 90% for AMRAP
Closegrip Floor Presses with 75lb of chains – 3RM, then -15% for 4 x 3 (last set is 3+)
Chest Supported KB Bat Wing Rows 2 sec pause at top – 3 x 10
Core Muscular Imbalance – KB Staggered Carries (OH and Farmers) – 3 x 40yd each way

Day 3

High Bar Back Squats – 3RM 8RPE, then -10% for 2 x 3
Back Squat Bottoms – 3RM
Wide Goodmornings – 3 x 5
Suitcase Deadlifts from 4″ Deficit – stay at 7-8 RPE – 3 x 5ea side
Sled Drags Forwards – 2 x 60 seconds
Sled Drags Backwards – 2 x 60 seconds

Day 4

Speed Bench (alt. Grip) with Mini-Bands or Doubled Mini-Bands – 35% + bands for 4 x 3, 45% + bands for 3 x 3, 55% + bands for 1 x 2, and 58% + bands for 1 x 1
Plate Front Raises – 3 x 10
Horizontal Bodyweight Rows Feet Elevated – 3 x submaximal reps
Lying DB External Rotation – 3 x 10ea arm

Day 5

Back Squat with Belt
Set 1 – 93% x 1, rest 2 minutes and then 78% x 4
Set 2 – (add 5 Kilos to the 1 rep set if possible) – 93% x 1, rest 2 minutes and then 78% x 4
Set 3 – (add 5 Kilos to the 1 rep set if possible) – 93% x 1, rest 2 minutes and then 78% x 4+
Max Effort Deadlift – 4″ Blocks – 3RM, then -10% for 3
BB Hip Thrusts with Band Around Knees – 3 x 10
Side Planks with Rows – 3 x 20 sec ea side

Day 6

Bench Press
Set 1 – 93% x 1, rest 2 minutes and then 78% x 4
Set 2 – (add 5 Kilos to the 1 rep set if possible) – 93% x 1, rest 2 minutes and then 78% x 4
Set 3 – (add 5 Kilos to the 1 rep set if possible) – 93% x 1, rest 2 minutes and then 78% x 4+
Band Pushdowns – 3 x 20 reps
Preacher Curls – 3 x 10
Seated Rows – 3 x 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week8,Week9,Week10,Week11″]

Week 8

Day 1

High Bar Back Squat
Step 1 – 50% straight weight + 25% Band Tension – 2 x 5 with 60 sec between sets
Step 2 – Work up to a heavy Double with the Bands, keeping it at around a 8-9 RPE
Step 3 – Take Bands off and work up to a 1RM
Deadlift – 70% for 8 x 1 off floor (work up)
superset with
Box Jumps (focus on height and strong landing at parallel) – 85% for 3 x 3
(60 sec rest between sets)
GHDs – 3×8
BB Rear Leg Elevated Split Squats (8 RPE) – 4 x 5 ea leg

Day 2

Front Squat with Belt – 1RM paused 7 seconds 7 RPE
Max Effort Bench Press Sling Shot – 90% of 3RM for 3
Bench Press no Sling Shot Competition Grip – 83% x 5, 88% x 3, 90% for AMRAP
Closegrip Floor Presses with 50lb of chains – 5RM, then -15% 5+
Rope Face Pulls (hand to ears) – 3 x 12
BB Rows Paused 2 sec on sternum – 4 x 5
Core Muscular Imbalance – DB Fat Grip OH Walks – 3 x 20yd forwards and backwards

Day 3

High Bar Back Squat – 1RM, then -20% for 3 x 3 (last set is 3+)
Squat Bottoms – 5RM
Deadlift Paused at Knee – 3RM (no pause)
Unilateral RDLs – 3 x 5 ea leg

Day 4

Speed Bench (alt. Grip) with 10% Chains – 55% + chains for 2 x 3, 65% + chains for 2 x 3, 75% + chains for 1 x 2, and 3 x 1 working up
superset with
Explosive Crossover 12″ Block Push-Ups (Focus on Height) – 5 x 6 and 4 x 4
(Rest 60 seconds between first 5 sets & 90 sec last 4)
Plate Lateral Raises – 3 x 10
Pull-Ups – 3 x submaximal
Standing Band Row and External Rotation – 3 x 10

Day 5

Back Squat with Belt
Set 1 – 93% x 1, rest 2 minutes and then 78% x 5
Set 2 – (add 5 Kilos to each weight if possible) – 93% x 1, rest 2 minutes and then 78% x 5
Set 3 – (add 5 Kilos to each weight if possible) – 93% x 1, rest 2 minutes and then 78% x 5
Max Effort Deadlift – 8″ Blocks – 1RM
KB Deadlift Band Hip Extenstions – 3 x one minute
Farmers Walk – 4 x 30 yd
Plank w Lat Pull – 3 x 40 sec ea side

Day 6

Bench Presses
Set 1 – 93% x 1, rest 2 minutes and then 78% x 5
Set 2 – (add 5 Kilos to each weight if possible) – 93% x 1, rest 2 minutes and then 78% x 5
Set 3 – (add 5 Kilos to each weight if possible) – 93% x 1, rest 2 minutes and then 78% x 5
Nosebreakers – 6×8
superset with
OH Band or Cable Tricep Extensions – 6 x 15
(30 sec between sets)
DB Hammer Curls – 3 x 10
Rows for 10 reps superset with DB Rear Delt Flies for 10 reps – 3 sets

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week7,Week8,Week9,Week10″]

Week 7

Day 1

High Bar Back Squat
Step 1 – 60% straight weight + 25% Band Tension – 3 x 5 with 60 sec between sets
Step 2 – Work up to a heavy Double with the Bands, keeping it at around a 8-9 RPE
Step 3 – Take Bands off and work up to a 1RM with an 8-9 RPE
Deadlift – 70% for 12 x 1 paused 2 sec 2″ at knee & 2 sec at mid thigh (work up <90%)
superset with
Box Jumps (focus on height and strong landing at parallel) – 85% for 3 x 3
(60 sec rest between sets)
GHDs – 3×8
BB Rear Leg Elevated Split Squats (8 RPE) – 4 x 5 ea leg

Day 2

Front Squat with Belt – 1RM paused 7 seconds 7 RPE
Max Effort Bench Press Sling Shot – 3RM
Bench Press no Sling Shot Competition Grip – 88% for 3, 93% x 2, 95% for 1, max, then 85% for AMRAP
Closegrip Floor Presses with 50lb of chains – 5RM, then -15% for 3 x 5 (last set is 5+)
Rope Face Pulls (hand to ears) – 3 x 12
BB Rows Paused 2 sec on sternum – 4 x 5
Core Muscular Imbalance – DB Fat Grip OH Walks – 3 x 20yd forwards and backwards

Day 3

High Bar Back Squat – 1RM (paused 1 sec), then -20% for 3 x 3 (no pause & last set is 3+)
Squat Bottoms – 5RM, then -10% for 5
Deadlift Paused at Knee – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Unilateral RDLs – 4 x 5 ea leg

Day 4

Speed Bench (alt. Grip) with 10% Chains – 55% + chains for 3 x 3, 65% + chains for 3 x 3, 75% + chains for 1 x 2, and 3 x 1 working up
superset with
Explosive Crossover 12″ Block Push-Ups (Focus on Height) – 5 x 6 and 4 x 4
(Rest 60 seconds between first 5 sets & 90 sec last 4)
Plate Lateral Raises – 3 x 10
Pull-Ups – 3 x submaximal
Standing Band Row and External Rotation – 3 x 10

Day 5

Back Squat with Belt
Set 1 – 90% x 1, rest 2 minutes and then 73% x 5
Set 2 – (add 5 Kilos to each weight if possible) – 90% x 1, rest 2 minutes and then 75% x 5
Set 3 – (add 5 Kilos to each weight if possible) – 90% x 1, rest 2 minutes and then 75% x 5+
Max Effort Deadlift – 8″ Blocks – 3RM, then -10% for 3
KB Deadlift Band Hip Extenstions – 3 x one minute
Farmers Walk – 4 x 30 yd
Plank w Lat Pull – 3 x 40 sec ea side

Day 6

Bench Presses
Set 1 – 90% x 1, rest 2 minutes and then 73% x 5
Set 2 – (add 5 Kilos to each weight if possible) – 90% x 1, rest 2 minutes and then 75% x 5
Set 3 – (add 5 Kilos to each weight if possible) – 90% x 1, rest 2 minutes and then 75% x 5+
Nosebreakers – 6×8
superset with
OH Band or Cable Tricep Extensions – 6 x 15
(30 sec between sets)
DB Hammer Curls – 3 x 10
Rows for 10 reps superset with DB Rear Delt Flies for 10 reps – 3 sets

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week6,Week7,Week8,Week9″]

Week 6

Day 1

High Bar Back Squat
Step 1 – 60% straight weight + 25% Band Tension – 4 x 5 with 60 sec between sets
Step 2 – Work up to a heavy Double with the Bands, keeping it at around a 8-9 RPE
Step 3 – Take Bands off and work up to a 2RM
Deadlift – 70% for 10 x 1 paused 2 sec 2″ at knee & 2 sec at mid thigh (work up <88%)
superset with
Box Jumps (focus on height and strong landing at parallel) – 85% for 3 x 3
(60 sec rest between sets)
GHDs – 3×8
BB Rear Leg Elevated Split Squats (8 RPE) – 3 x 8 ea leg

Day 2

Front Squat with Belt – 1RM paused 7 seconds 7 RPE
Max Effort Bench Press Sling Shot – 3RM
Bench Press no Sling Shot Competition Grip – 85% for 5, 90% x 3, 93% for AMRAP
Closegrip Floor Presses with 50lb of chains – 5RM, then -15% for 3 x 5 (last set is 5+)
Rope Face Pulls (hand to ears) – 3 x 12
BB Rows Paused 2 sec on sternum – 4 x 5
Core Muscular Imbalance – DB Fat Grip OH Walks – 3 x 20yd forwards and backwards

Day 3

High Bar Back Squat – 1RM (paused 3 sec), then -20% for 3 x 3 (no pause & last set is 3+)
Squat Bottoms – 5RM, then -10% for 5
Deadlift Paused at Knee – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Unilateral RDLs – 4 x 5 ea leg

Day 4

Speed Bench (alt. Grip) with 10% Chains – 55% + chains for 3 x 3, 65% + chains for 3 x 3, 75% + chains for 2 x 2, and 3 x 1 working up
superset with
Explosive Crossover 12″ Block Push-Ups (Focus on Height) – 5 x 6 and 4 x 4
(Rest 60 seconds between first 5 sets & 90 sec last 4)
Plate Lateral Raises – 3 x 10
Pull-Ups – 3 x submaximal
Standing Band Row and External Rotation – 3 x 10

Day 5

Back Squat with Belt
Set 1 – 88% x 2, rest 2 minutes and then 73% x 6
Set 2 – (add 5 Kilos to each weight if possible) – 88% x 2, rest 2 minutes and then 73% x 6
Set 3 – (add 5 Kilos to each weight if possible) – 88% x 2, rest 2 minutes and then 73% x 6+
Max Effort Deadlift – 8″ Blocks – 5RM, then -10% for 5
KB Deadlift Band Hip Extenstions – 3 x one minute
Farmers Walk – 4 x 30 yd
Plank w Lat Pull – 3 x 30 sec ea side

Day 6

Bench Presses
Set 1 – 88% x 2, rest 2 minutes and then 73% x 6
Set 2 – (add 5 Kilos to each weight if possible) – 88% x 2, rest 2 minutes and then 73% x 6
Set 3 – (add 5 Kilos to each weight if possible) – 88% x 2, rest 2 minutes and then 73% x 6+
Nosebreakers – 6×8
superset with
OH Band or Cable Tricep Extensions – 6 x 15
(30 sec between sets)
DB Hammer Curls – 3 x 10
Rows for 10 reps superset with DB Rear Delt Flies for 10 reps – 3 sets

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week5,Week6,Week7,Week8″]

Week 5

Day 1

High Bar Back Squat
Step 1 – 55% straight weight + 25% Band Tension – 4 x 5 with 60 sec between sets
Step 2 – Work up to a heavy Double with the Bands, keeping it at around a 8-9 RPE
Step 3 – Take Bands off and work up to a 2RM with an 8-9 RPE
Deadlift – 70% for 8 x 1 paused 2 sec 2″ at knee & 2 sec at mid thigh (work up <85%)
superset with
Box Jumps (focus on height and strong landing at parallel) – 85% for 3 x 3
(60 sec rest between sets)
GHDs – 3×8
BB Rear Leg Elevated Split Squats (8 RPE) – 3 x 8 ea leg

Day 2

Front Squat with Belt – 1RM paused 7 seconds 7 RPE
Max Effort Bench Press Sling Shot – 3RM
Bench Press no Sling Shot Competition Grip – 83% for 5, 88% x 3, 90% for AMRAP
Closegrip Floor Presses with 50lb of chains – 5RM, then -15% for 3 x 5 (last set is 5+)
Rope Face Pulls (hand to ears) – 3 x 12
BB Rows Paused 2 sec on sternum – 4 x 5
Core Muscular Imbalance – DB Fat Grip OH Walks – 3 x 20yd forwards and backwards

Day 3

High Bar Back Squat – 1RM (paused 3 sec), then -20% for 3 x 3 (no pause & last set is 3+)
Squat Bottoms – start with 60% – 5RM, then -10% for 5
Deadlift Paused at Knee – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Unilateral RDLs – 4 x 5 ea leg

Day 4

Speed Bench (alt. Grip) with 10% Chains – 55% + chains for 4 x 3, 65% + chains for 3 x 3, 75% + chains for 1 x 2, and 78% + chains for 1 x 1
superset with
Explosive Crossover 12″ Block Push-Ups (Focus on Height) – 5 x 6 and 4 x 4
(Rest 60 seconds between first 5 sets & 90 sec last 4)
Plate Lateral Raises – 3 x 10
Pull-Ups – 3 x submaximal
Standing Band Row and External Rotation – 3 x 10

Day 5

Back Squat with Belt
Set 1 – 88% x 2, rest 2 minutes and then 70% x 6
Set 2 – (add 5 Kilos to each weight if possible) – 88% x 2, rest 2 minutes and then 70% x 6
Set 3 – (add 5 Kilos to each weight if possible) – 88% x 2, rest 2 minutes and then 70% x 6
Max Effort Deadlift – 8″ Blocks – 5RM, then -10% for 5
KB Deadlift Band Hip Extenstions – 3 x one minute
Farmers Walk – 4 x 30 yd
Plank w Lat Pull – 3 x 30 sec ea side

Day 6

Bench Presses
Set 1 – 88% x 2, rest 2 minutes and then 70% x 6
Set 2 – (add 5 Kilos to each weight if possible) – 88% x 2, rest 2 minutes and then 70% x 6
Set 3 – (add 5 Kilos to each weight if possible) – 88% x 2, rest 2 minutes and then 70% x 6
Nosebreakers – 6×8
superset with
OH Band or Cable Tricep Extensions – 6 x 15
(30 sec between sets)
DB Hammer Curls – 3 x 10
Rows for 10 reps superset with DB Rear Delt Flies for 10 reps – 3 sets

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week4,Week5,Week6,Week7″]

Week 4

Day 1

Low Bar Back Squat with Belt – 5RM, then -10% for 5+
Deadlift – 70% for 6 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <90%)
superset with
Box Jumps (focus on height and strong landing at parallel) – 80% for 5 x 3
(60 sec rest between sets)
BB Elevated Hip Thrusts – 3 x 8
BB Lunges (8 RPE) – 3 x 8 ea leg

Day 2

Front Squat with Belt – 1RM paused 5 seconds (7RPE)
Bench Press – 5RM (1 sec pause each rep), then -15% for 2 x 5 (last set is 5+)
Closegrip Floor Presses with 25lb of chains – 5RM, then -10% for 2 x 5
DB Power Cleans Seated – 3 x 12
BB Rows Paused 2 sec on sternum – 3 x 10
Core Muscular Imbalance – OH Axle Carries – 3 x 40 yards

Day 3

High Bar Back Squat – 3RM, then -10% for 3+
superset with
Prisoner Squats Jumps (Focus on Height) – 3 x 5
Squat Bottoms – 8RM, then -10% for 8
2″ Deficit RDLs with Mini or Light Band – 3 x 8, Progress ending with a 7-8 RPE
Unilateral RDLs – 3 x 8 ea leg

Day 4

Speed Bench (alt. Grip) with 10% of 1RM Chains – 5RM with Chains
superset with
Explosive Clap Push-Ups – (Focus on Height) – 5 x 5 and 4 x 3
(Rest 60 seconds between first 5 sets & 90 sec last 4)
KB Bottom Up Z Press – 3 x 8 ea arm
Pull-Ups – 3 x submaximal reps
Hang Muscle Snatch – 3 x 5

Day 5

Back Squat with Belt
Set 1 – 88% x 3, rest 2 minutes and then 68% x 10
Set 2 – (add 5 Kilos to each weight if possible) – 88% x 3, rest 2 minutes and then 68% x 10
Set 3 – (add 5 Kilos to each weight if possible) – 88% x 3, rest 2 minutes and then 68% x 10
Deadlift w Alternate Stance (5 sec eccentric) – 1RM, then -15% for 3
KB Swings with Bands around Hips – 4 x 12
Plate Around the Worlds – 3 x 8 ea direction

Day 6

Bench Press
Set 1 – 88% x 3, rest 2 minutes and then 68% x 10
Set 2 – (add 5 Kilos to each weight if possible) – 88% x 3, rest 2 minutes and then 68% x 10
Set 3 – (add 5 Kilos to each weight if possible) – 88% x 3, rest 2 minutes and then 68% x 10
DB Tricep Extensions – 6 x 8
superset with
Band Pushdowns – 6 x 15
(30 sec between sets)
Fat Bar Curls – 3×10
Rows for 10 reps superset with Band Pull-a-parts for 10 reps – 3 sets

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week3,Week4,Week5,Week6″]

Week 3

Day 1

Low Bar Back Squat with Belt – 5RM (1st rep paused 1 sec), then -15% not paused for 5+
Deadlift – 70% for 12 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <88%)
superset with
Box Jumps (focus on height and strong landing at parallel) – 80% for 5 x 3
(60 sec rest between sets)
BB Elevated Hip Thrusts – 3 x 8
BB Lunges (8 RPE) – 3 x 8 ea leg

Day 2

Front Squat with Belt – 1RM paused 5 seconds (7RPE)
Bench Press – 5RM (3 sec pause each rep), then -15% for 3 x 5 (last set is 5+)
Closegrip Floor Presses with 25lb of chains – 8RM, then -10% for 2 x 8
DB Power Cleans Seated – 3 x 12
BB Rows Paused 2 sec on sternum – 3 x 10
Core Muscular Imbalance – OH Axle Carries – 3 x 40 yards

Day 3

High Bar Back Squat – 3RM (1st rep paused 1 sec), then -10% for 3+ (not paused)
superset with
Prisoner Squats Jumps (Focus on Height) – 3 x 5
Squat Bottoms – 8RM, then -10% for 8
2″ Deficit RDLs with Mini or Light Band – 3 x 8, Progress ending with a 9-10 RPE
Unilateral RDLs – 3 x 8 ea leg

Day 4

Speed Bench (alt. Grip) with 10% of 1RM Chains – 70% + chains for 2 x 5, 80% + chains 1 x 5, then no chains 5RM
superset with
Explosive Clap Push-Ups – (Focus on Height) – 5 x 5 and 4 x 3
(Rest 60 seconds between first 5 sets & 90 sec last 4)
KB Bottom Up Z Press – 3 x 10 ea arm
Pull-Ups – 3 x submaximal reps
Hang Muscle Snatch – 3 x 5

Day 5

Back Squat with Belt
Set 1 – 85% x 3, rest 2 minutes and then 65% x 10
Set 2 – (add 5 Kilos to each weight if possible) – 85% x 3, rest 2 minutes and then 65% x 10
Set 3 – (add 5 Kilos to each weight if possible) – 85% x 3, rest 2 minutes and then 65% x 10
Deadlift w Alternate Stance (5 sec eccentric) – 3RM, then -15% for 2 x 3
KB Swings with Bands around Hips – 4 x 12
Plate Around the Worlds – 3 x 8 ea direction

Day 6

Bench Press
Set 1 – 85% x 3, rest 2 minutes and then 65% x 10
Set 2 – (add 5 Kilos to each weight if possible) – 85% x 3, rest 2 minutes and then 65% x 10
Set 3 – (add 5 Kilos to each weight if possible) – 85% x 3, rest 2 minutes and then 65% x 10
DB Tricep Extensions – 6 x 8
superset with
Band Pushdowns – 6 x 15
(30 sec between sets)
Fat Bar Curls – 3×10
Rows for 10 reps superset with Band Pull-a-parts for 10 reps – 3 sets

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week2,Week3,Week4,Week5″]

Week 2

Day 1

Low Bar Back Squat with Belt – 5RM (1st rep paused 3 sec), then -15% not paused for 3 x 5 (last set is 5+)
Deadlift – 70% for 10 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <85%)
superset with
Box Jumps (focus on height and strong landing at parallel) – 80% for 5 x 3
(60 sec rest between sets)
BB Elevated Hip Thrusts – 3 x 8
BB Lunges (8 RPE) – 3 x 10 ea leg

Day 2

Front Squat with Belt – 1RM paused 5 seconds (7RPE)
Bench Press – 5RM (5 sec pause each rep), then -15% for 3 x 5 (last set is 5+)
Closegrip Floor Presses with 25lb of chains – 8RM, then -10% for 2 x 8
DB Power Cleans Seated – 3 x 12
BB Rows Paused 2 sec on sternum – 3 x 10
Core Muscular Imbalance – OH Axle Carries – 3 x 40 yards

Day 3

High Bar Back Squat – 3RM (1st rep paused 3 sec), then -10% for 3 x 3 (no pause & last set 3+)
superset with
Prisoner Squats Jumps (Focus on Height) – 4 x 5
Squat Bottoms – 8RM, then -10% for 8
2″ Deficit RDLs with Mini or Light Band – 3 x 8, Progress ending with a 8-9 RPE
Unilateral RDLs – 3 x 8 ea leg

Day 4

Speed Bench (alt. Grip) with 10% of 1RM Chains – 68% + chains for 2 x 5, 78% + chains 2 x 5, then no chains 5RM
superset with
Explosive Clap Push-Ups – (Focus on Height) – 5 x 5 and 4 x 3
(Rest 60 seconds between first 5 sets & 90 sec last 4)
KB Bottom Up Z Press – 3 x 10 ea arm
Pull-Ups – 3 x submaximal reps
Hang Muscle Snatch – 3 x 5

Day 5

Back Squat with Belt
Set 1 – 83% x 3, rest 2 minutes and then 63% x 10
Set 2 – (add 5 Kilos to each weight if possible) – 83% x 3, rest 2 minutes and then 63% x 10
Set 3 – (add 5 Kilos to each weight if possible) – 83% x 3, rest 2 minutes and then 63% x 10
Deadlift w Alternate Stance (5 sec eccentric) – 5RM, then -15% for 2 x 5
KB Swings with Bands around Hips – 4 x 12
Plate Around the Worlds – 3 x 8 ea direction

Day 6

Bench Press
Set 1 – 83% x 3, rest 2 minutes and then 63% x 10
Set 2 – (add 5 Kilos to each weight if possible) – 83% x 3, rest 2 minutes and then 63% x 10
Set 3 – (add 5 Kilos to each weight if possible) – 83% x 3, rest 2 minutes and then 63% x 10
DB Tricep Extensions – 6 x 8
superset with
Band Pushdowns – 6 x 15
(30 sec between sets)
Fat Bar Curls – 3×10
Rows for 10 reps superset with Band Pull-a-parts for 10 reps – 3 sets

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week1,Week2,Week3,Week4″]

Week 1

Day 1

Low Bar Back Squat with Belt – 5RM (1st rep paused 3 sec), then -15% not paused for 2 x 5 (last set is 5+)
Deadlift – 70% for 8 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <83%)
superset with
Box Jumps (focus on height and strong landing at parallel) – 80% for 5 x 3
(60 sec rest between sets)
BB Elevated Hip Thrusts – 3 x 8
BB Lunges (8 RPE) – 3 x 10 ea leg

Day 2

Front Squat with Belt – 1RM paused 5 seconds (7RPE)
Bench Press – 5RM (5 sec pause each rep), then -15% for 2 x 5 (last set is 5+)
Closegrip Floor Presses with 25lb of chains – 8RM, then -10% for 2 x 8
DB Power Cleans Seated – 3 x 12
BB Rows Paused 2 sec on sternum – 3 x 10
Core Muscular Imbalance – OH Axle Carries – 3 x 40 yards

Day 3

High Bar Back Squat – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 (no pause & last set 3+)
superset with
Prisoner Squats Jumps (Focus on Height) – 3 x 5
Squat Bottoms – 8RM, then -10% for 8
2″ Deficit RDLs with Mini or Light Band – 3 x 8, Progress ending with a 7-8 RPE
Unilateral RDLs – 3 x 8 ea leg

Day 4

Speed Bench (alt. Grip) with 10% of 1RM Chains – 65% + chains for 2 x 5, 75% + chains 2 x 5, then no chains 5RM
superset with
Explosive Clap Push-Ups – (Focus on Height) – 5 x 5 and 4 x 3
(Rest 60 seconds between first 5 sets & 90 sec last 4)
KB Bottom Up Z Press – 3 x 10 ea arm
Pull-Ups – 3 x submaximal reps
Hang Muscle Snatch – 3 x 5

Day 5

Back Squat with Belt
Set 1 – 80% x 3, rest 2 minutes and then 60% x 10
Set 2 – (add 5 Kilos to each weight if possible) – 80% x 3, rest 2 minutes and then 60% x 10
Set 3 – (add 5 Kilos to each weight if possible) – 80% x 3, rest 2 minutes and then 60% x 10
Deadlift w Alternate Stance (5 sec eccentric) – 5RM, then -15% for 2 x 5
KB Swings with Bands around Hips – 4 x 12
Plate Around the Worlds – 3 x 8 ea direction

Day 6

Bench Press
Set 1 – 80% x 3, rest 2 minutes and then 60% x 10
Set 2 – (add 5 Kilos to each weight if possible) – 80% x 3, rest 2 minutes and then 60% x 10
Set 3 – (add 5 Kilos to each weight if possible) – 80% x 3, rest 2 minutes and then 60% x 10
DB Tricep Extensions – 6 x 8
superset with
Band Pushdowns – 6 x 15
(30 sec between sets)
Fat Bar Curls – 3×10
Rows for 10 reps superset with Band Pull-a-parts for 10 reps – 3 sets

Day 7 (Optional)

Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [/memb_has_all_tags] [memb_has_all_tags tagid=”OLDCYCLE1″] [memb_has_any_tag tagid=”Week12,Week13,Week14,Week15″]

Week 12

Day 1

Back Squat with Belt – Work up to 90% for 1
Bench Press (competition grip and pause) – Work up to 85% of max for 1 rep
Kang Squats – Start with 40% of Back Squat and work up – Off
Lunges (bodyweight or add light weight) – Off
Upper Muscular Imbalance Work – Off

Day 2

Front Squat with Belt – 1RM
Incline Bench Work – Off
Seated DB Clean and Press for 15 superset with Pull-Ups (Wide Pronated) for 5-8 x 3 ea
Bentover, T-bar, or Seated Rows for 10 x 3 ea
Optional Cardio, GPP, HIIT

Day 3

High Bar Back Squat with Belt – Work up to 85% for 1
Bench Press, pause all reps – No Bands – 65% for 6 x 3, work up but no misses
Deadlift EMOMs – 70%, 5 x 1, work up but not past 85%
Floor Presses for 8 superset with DB Hammer Curls for 8 x 4
Lunges (bodyweight or add light weight) – Off

Day 4

Front Squat with Belt – Work up to 75% for 1
High Rep Flat Bench – Off
One arm Fat Grip DB Waiter Squats – 3 x 8 each arm
Sled Drag Variations (Found here)
Plank, Blackburn, and Glute Work – Plank variation for 45-60sec, Side Plank Variation for 30 sec ea, BB/KB/DB Hip Ups for 15 reps, and Blackburns for 15-30sec each position x 2 sets of each

Day 5

Max Squat
Max Bench
Max Deadlift
GHDs – 8-10 reps for 3-5 sets

Day 6

OH Squat Variation Max Effort – Off
Suitcase Deadlifts from 6 inche deficit (start out light) – 3 x 5-8 reps ea
Pull-Ups (change grips each set) for 5-10 (use weight if necessary) superset with KB Bat Wing Rows for 10 (with 1 sec pause at top) x 4 sets
DB Tricep Extensions for 8 reps ss Preacher Curls for 10 x 5 sets

Day 7 (Optional)

Thruster or Cluster – Off
Shoulder work – DB Triangles – Off
Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week11,Week12,Week13,Week14″]

Week 11

Day 1

Back Squat with Belt – 1RM, then -20% for 4 x 3
Bench Press (competition grip and pause) – 1RM, then -20% for 4 x 3
Kang Squats – Start with 40% of Back Squat and work up – 4 x 5
Lunges (bodyweight or add light weight) – Off
Upper Muscular Imbalance Work – Pull-Ups (Close Pronated) for 5-8 reps and Band or Cable Face Pulls for 15 x 4 sets

Day 2

Front Squat with Belt – 1RM (paused 1 sec)
Incline Bench Work – 65/95lb for 10 Close, 10 Med, 10 Wide (without resting) x 3
Seated DB Clean and Press for 15 superset with Pull-Ups (Wide Pronated) for 5-8 x 3 ea
Bentover, T-bar, or Seated Rows for 10 x 3 ea
Optional Cardio, GPP, HIIT

Day 3

High Bar Back Squat with Belt – 1RM (paused 1 sec), then -20% for 4 x 3 not paused
Bench Press, add minibands doubled, pause all reps – Start at 50% for 12 sets x 3 reps, working up heavy but no misses
Deadlift EMOMs – 70%, 12 x 1, work up heavy
Floor Presses for 8 superset with DB Hammer Curls for 8 x 4
Lunges (bodyweight or add light weight) – Off

Day 4

Front Squat with Belt – 1RM
High Rep Flat Bench – 65/95lb for 10 Close, 10 Med, 10 Wide (without resting) x 3
One arm Fat Grip DB Waiter Squats – 3 x 8 each arm
Sled Drag Variations (Found here)
Plank, Blackburn, and Glute Work – Plank variation for 45-60sec, Side Plank Variation for 30 sec ea, BB/KB/DB Hip Ups for 15 reps, and Blackburns for 15-30sec each position x 2 sets of each

Day 5

Low or High Bar Back Squat without Belt – 1RM with 25lb per side of weight releasers
Closegrip Bench – 3RM, then -10% for 3
1 Board Bench – 3RM
Deadlift Max Effort – 1RM from 2 inch deficit
GHDs – 8-10 reps for 3-5 sets
Lunges (bodyweight or add light weight) – Off

Day 6

OH Squat Variation Max Effort – Snatch Grip Thruster to OH Squat (Paused 3 sec) – Max
Suitcase Deadlifts from 6 inche deficit (start out light) – 3 x 5-8 reps ea
Pull-Ups (change grips each set) for 5-10 (use weight if necessary) superset with KB Bat Wing Rows for 10 (with 1 sec pause at top) x 4 sets
DB Tricep Extensions for 8 reps ss Preacher Curls for 10 x 5 sets

Day 7 (Optional)

Thruster or Cluster – 1RM, then -25% for 3
Shoulder work – DB Triangles – 3 x 8
Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week10,Week11,Week12,Week13″]

Week 10

Day 1

Back Squat with Belt – 1RM, then -20% for 3 x 3
Bench Press (competition grip and pause) – 1RM, then -20% for 3 x 3
Kang Squats – Start with 40% of Back Squat and work up – 3 x 8
Lunges (bodyweight or add light weight) – 400m
Upper Muscular Imbalance Work – Pull-Ups (Close Pronated) for 5-8 reps and Band or Cable Face Pulls for 15 x 4 sets

Day 2

Front Squat with Belt – 1RM (paused 3 sec), then -20% for 2 x 3 not paused
Incline Bench Work – 65/95lb for 10 Close, 10 Med, 10 Wide (without resting) x 3
Seated DB Clean and Press for 15 superset with Pull-Ups (Wide Pronated) for 5-8 x 3 ea
Bentover, T-bar, or Seated Rows for 10 x 3 ea
Optional Cardio, GPP, HIIT

Day 3

High Bar Back Squat with Belt – 1RM (paused 3 sec), then -20% for 3 x 3 not paused
Bench Press, add minibands doubled, pause all reps – Start at 50% for 10 sets x 3 reps, working up heavy but no misses
Deadlift EMOMs – 70%, 10 x 1, work up heavy but no misses
Floor Presses for 8 superset with DB Hammer Curls for 8 x 4
Lunges (bodyweight or add light weight) – 200m

Day 4

Front Squat with Belt – 1RM
High Rep Flat Bench – 65/95lb for 10 Close, 10 Med, 10 Wide (without resting) x 3
One arm Fat Grip DB Waiter Squats – 3 x 8 each arm
Sled Drag Variations (Found here)
Plank, Blackburn, and Glute Work – Plank variation for 45-60sec, Side Plank Variation for 30 sec ea, BB/KB/DB Hip Ups for 15 reps, and Blackburns for 15-30sec each position x 2 sets of each

Day 5

Low or High Bar Back Squat without Belt – 1RM with 25lb per side of weight releasers, then -20% of bar weight for 2 x 3
Closegrip Bench – 3RM, then -10% for 3
1 Board Bench – 5RM
Deadlift Max Effort – 1RM from 2 inch blocks
GHDs – 8-10 reps for 3-5 sets
Lunges (bodyweight or add light weight) – 400m

Day 6

OH Squat Variation Max Effort – Snatch Grip Thruster to OH Squat (Paused 3 sec) – Max
Suitcase Deadlifts from 6 inche deficit (start out light) – 3 x 5-8 reps ea
Pull-Ups (change grips each set) for 5-10 (use weight if necessary) superset with KB Bat Wing Rows for 10 (with 1 sec pause at top) x 4 sets
DB Tricep Extensions for 8 reps ss Preacher Curls for 10 x 5 sets

Day 7 (Optional)

Thruster or Cluster – 1RM, then -25% for 3
Shoulder work – DB Triangles – 3 x 8
Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week9,Week10,Week11,Week12″]

Week 9

Day 1

Back Squat with Belt – 1RM, then -20% for 2 x 3
Bench Press (competition grip and pause) – 1RM, then -20% for 2 x 3
Kang Squats – Start with 40% of Back Squat and work up – 3 x 8
Lunges (bodyweight or add light weight) – 400m
Upper Muscular Imbalance Work – Pull-Ups (Close Pronated) for 5-8 reps and Band or Cable Face Pulls for 15 x 4 sets

Day 2

Front Squat with Belt – 1RM (paused 5 sec), then -20% for 2 x 3 not paused
Incline Bench Work – 65/95lb for 10 Close, 10 Med, 10 Wide (without resting) x 3
Seated DB Clean and Press for 15 superset with Pull-Ups (Wide Pronated) for 5-8 x 3 ea
Bentover, T-bar, or Seated Rows for 10 x 3 ea
Optional Cardio, GPP, HIIT

Day 3

High Bar Back Squat with Belt – 1RM (paused 5 sec), then -20% for 2 x 3 not paused
Bench Press, add minibands doubled, pause all reps – Start at 50% for 8 sets x 3 reps, working up heavy but no misses
Deadlift EMOMs – 70%, 8 x 1, work up heavy but not past 90%
Floor Presses for 8 superset with DB Hammer Curls for 8 x 4
Lunges (bodyweight or add light weight) – 400m

Day 4

Front Squat with Belt – 1RM
High Rep Flat Bench – 65/95lb for 10 Close, 10 Med, 10 Wide (without resting) x 3
One arm Fat Grip DB Waiter Squats – 3 x 8 each arm
Sled Drag Variations (Found here)
Plank, Blackburn, and Glute Work – Plank variation for 45-60sec, Side Plank Variation for 30 sec ea, BB/KB/DB Hip Ups for 15 reps, and Blackburns for 15-30sec each position x 2 sets of each

Day 5

Low or High Bar Back Squat without Belt – 1RM with 25lb per side of weight releasers, then -20% of bar weight for 3
Closegrip Bench – 3RM, then -10% for 3
1 Board Bench – 5RM
Deadlift Max Effort – 3RM from 2 inch blocks
GHDs – 8-10 reps for 3-5 sets
Lunges (bodyweight or add light weight) – 400m

Day 6

OH Squat Variation Max Effort – Snatch Grip Thruster to OH Squat (Paused 5 sec) – Max
Suitcase Deadlifts from 6 inche deficit (start out light) – 3 x 5-8 reps ea
Pull-Ups (change grips each set) for 5-10 (use weight if necessary) superset with KB Bat Wing Rows for 10 (with 1 sec pause at top) x 4 sets
DB Tricep Extensions for 8 reps ss Preacher Curls for 10 x 5 sets

Day 7 (Optional)

Thruster or Cluster – 1RM, then -25% for 3
Shoulder work – Arnold Press – 3 x 8
Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week8,Week9,Week10,Week11″]

Week 8

Day 1

Back Squat with Belt – 3RM, then -10% for 2 x 3
Bench Press – 3RM, then -10% for 2 x 3
RDLs from 2 inch deficit – 3 x 8 reps
Lunges (bodyweight or add light weight) – 400m
Upper Muscular Imbalance Work – Pull-Ups (Close Pronated) for 5-8 reps and KB Upright Rows for 10 x 3 sets

Day 2

Front Squat with Belt – 1RM
Incline Bench Work – Off
BB Behind L-Sits/10 superset with Pull-Ups (Wide Pronated) for 5-8 x 3 ea
Seated DB P. Cleans for 10 superset with Bentover, T-bar, or Seated Rows for 15 x 3 ea
Core Muscular Imbalance: Your choice of A) OH Axle Carries, B) One arm OH Carries, C) Unilateral Farmer’s Carry, D) Bilateral Farmers Carry. When you can carry 45 seconds x 3 sets, move up in weight.
Optional Cardio, GPP, HIIT

Day 3

High Bar Back Squat with Belt – 1RM
Bench Press, add 25lb of chain, with 60 sec rest – Start at 60% for 6 sets x 3 reps, work up heavy but no misses
Deadlift EMOMs Paused 2 sec at Knee – 70%, 5 x 1, work up heavy but not past 85%
DB Tricep Ext for 10 superset with Fat Bar Curls for 10 x 4
Lying Curl Bar Tricep Extenions for 10 superset with Fat Bar Curls for 10 x 4
Band Pushdowns for 20 superset with DB Hammer Curls for 10 x 4
Lunges (bodyweight or add light weight) – 400m

Day 4

Front Squat with Belt – 3RM
High Rep Flat Bench – Off
One arm KB OH Squat – 3 x 8 each arm
Sled Drag Variations (Found here)
Plank, Blackburn, and Glute Work – Plank variation for 45-60sec, Side Plank Variation for 30 sec ea, BB/KB/DB Hip Ups for 15 reps, and Blackburns for 15-30sec each position x 2 sets of each
Optional Cardio, GPP, HIIT

Day 5

Low or High Bar Back Squat without Belt – 1RM with 40-60lb of Bands
Closegrip Bench – 5RM
1 Board Bench – 1RM, then -20% for 3
Deadlift Max Effort – 1RM from 6 inch blocks
GHDs – 8-10 reps for 3-5 sets
Lunges (bodyweight or add light weight) – 400m

Day 6

OH Squat Variation Max Effort – 3RM with 3 sec pause in first rep
Suitcase Deadlifts (start out light) – 3 x 5-8 reps ea
Pull-Ups (Supinated) for 5-10 (use weight if necessary) superset with KB Bat Wing Rows for 10 (with 1 sec pause at top) x 4 sets
DB Tricep Extensions for 8 reps ss Seated DB Curls for 10 x 5 sets

Day 7 (Optional)

Thruster or Cluster – 1RM (no pauses)
Shoulder work – Plate Lateral Raises – 3-4 sets x 10
Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week7,Week8,Week9,Week10″]

Week 7

Day 1

Back Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 4 x 3 not paused
Bench Press – 3RM (1st rep paused 3 sec), then -10% for 4 x 3
RDLs from 2 inch deficit – 3 x 8 reps
Lunges (bodyweight or add light weight) – 400m
Upper Muscular Imbalance Work – Pull-Ups (Close Pronated) for 5-8 reps and KB Upright Rows for 10 x 3 sets

Day 2

Front Squat with Belt – 1RM (paused 1 sec), then -20% for 2 x 3 not paused
Incline Bench Work – 65/95lb for 10 Close, 10 Med, 10 Wide (without resting) x 3
BB Behind L-Sits/10 superset with Pull-Ups (Wide Pronated) for 5-8 x 3 ea
Seated DB P. Cleans for 10 superset with Bentover, T-bar, or Seated Rows for 15 x 3 ea
Core Muscular Imbalance: Your choice of A) OH Axle Carries, B) One arm OH Carries, C) Unilateral Farmer’s Carry, D) Bilateral Farmers Carry. When you can carry 45 seconds x 3 sets, move up in weight.
Optional Cardio, GPP, HIIT

Day 3

High Bar Back Squat with Belt – 1RM (paused 1 sec), then -20% for 2 x 3 not paused
Bench Press, add 25lb of chain, with 60 sec rest – Start at 60% for 8 sets x 3 reps, then single up heavy with no misses, then drop chains and max
Deadlift EMOMs Paused 2 sec at Knee – 70%, 10 x 1, work up heavy
DB Tricep Ext for 10 superset with Fat Bar Curls for 10 x 4
Lying Curl Bar Tricep Extenions for 10 superset with Fat Bar Curls for 10 x 4
Band Pushdowns for 20 superset with DB Hammer Curls for 10 x 4
Lunges (bodyweight or add light weight) – 400m

Day 4

Front Squat with Belt – 3RM not paused, then -10% for 2 x 3
High Rep Flat Bench – 65/95lb for 10 Close, 10 Med, 10 Wide (without resting) x 3
One arm KB OH Squat – 3 x 8 each arm
Sled Drag Variations (Found here)
Plank, Blackburn, and Glute Work – Plank variation for 45-60sec, Side Plank Variation for 30 sec ea, BB/KB/DB Hip Ups for 15 reps, and Blackburns for 15-30sec each position x 2 sets of each
Optional Cardio, GPP, HIIT

Day 5

Low or High Bar Back Squat without Belt – 1RM with 40-60lb of Bands, then take off bands and max
Closegrip Bench – 5RM, then -10% for 5
1 Board Bench – 3RM
Deadlift Max Effort – 3RM from 6 inch blocks
GHDs – 8-10 reps for 3-5 sets
Lunges (bodyweight or add light weight) – 400m

Day 6

OH Squat Variation Max Effort – 3RM with 3 sec pause in first rep, then -10% for 2 x 3 reps not paused
Suitcase Deadlifts (start out light) – 3 x 5-8 reps ea
Pull-Ups (Supinated) for 5-10 (use weight if necessary) superset with KB Bat Wing Rows for 10 (with 1 sec pause at top) x 4 sets
DB Tricep Extensions for 8 reps ss Seated DB Curls for 10 x 5 sets

Day 7 (Optional)

Thruster or Cluster – 1RM, then -25% for 3
Shoulder work – Plate Lateral Raises – 3-4 sets x 10
Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week6,Week7,Week7,Week9″]

Week 6

Day 1

Back Squat with Belt – 3RM (1st rep paused 5 sec), then -10% for 3 x 3 not paused
Bench Press – 3RM (1st rep paused 5 sec), then -10% for 3 x 3
RDLs from 2 inch deficit – 3 x 8 reps
Lunges (bodyweight or add light weight) – 400m
Upper Muscular Imbalance Work – Pull-Ups (Close Pronated) for 5-8 reps and KB Upright Rows for 10 x 3 sets

Day 2

Front Squat with Belt – 1RM (paused 3 sec), then -20% for 2 x 3 not paused
Incline Bench Work – 65/95lb for 10 Close, 10 Med, 10 Wide (without resting) x 3
BB Behind L-Sits/10 superset with Pull-Ups (Wide Pronated) for 5-8 x 3 ea
Seated DB P. Cleans for 10 superset with Bentover, T-bar, or Seated Rows for 15 x 3 ea
Core Muscular Imbalance: Your choice of A) OH Axle Carries, B) One arm OH Carries, C) Unilateral Farmer’s Carry, D) Bilateral Farmers Carry. When you can carry 45 seconds x 3 sets, move up in weight.
Optional Cardio, GPP, HIIT

Day 3

High Bar Back Squat with Belt – 1RM (paused 3 sec), then -20% for 2 x 3 not paused
Bench Press, add 25lb of chain, with 60 sec rest – Start at 60% for 7 sets x 3 reps, then 3 x 2, then 2 x 1, working up heavy
Deadlift EMOMs Paused 2 sec at Knee – 70%, 8 x 1, work up heavy but no misses
DB Tricep Ext for 10 superset with Fat Bar Curls for 10 x 4
Lying Curl Bar Tricep Extenions for 10 superset with Fat Bar Curls for 10 x 4
Band Pushdowns for 20 superset with DB Hammer Curls for 10 x 4
Lunges (bodyweight or add light weight) – 400m

Day 4

Front Squat with Belt – 3RM not paused, then -10% for 2 x 3
High Rep Flat Bench – 65/95lb for 10 Close, 10 Med, 10 Wide (without resting) x 3
One arm KB OH Squat – 3 x 8 each arm
Sled Drag Variations (Found here)
Plank, Blackburn, and Glute Work – Plank variation for 45-60sec, Side Plank Variation for 30 sec ea, BB/KB/DB Hip Ups for 15 reps, and Blackburns for 15-30sec each position x 2 sets of each
Optional Cardio, GPP, HIIT

Day 5

Low or High Bar Back Squat without Belt – 1RM with 40-60lb of Bands, then take off bands and max
Closegrip Bench – 5RM, then -10% for 5
1 Board Bench – 5RM
Deadlift Max Effort – 5RM from 6 inch blocks
GHDs – 8-10 reps for 3-5 sets
Lunges (bodyweight or add light weight) – 400m

Day 6

OH Squat Variation Max Effort – 3RM with 5 sec pause in first rep, then -10% for 2 x 3 reps not paused
Suitcase Deadlifts (start out light) – 3 x 5-8 reps ea
Pull-Ups (Supinated) for 5-10 (use weight if necessary) superset with KB Bat Wing Rows for 10 (with 1 sec pause at top) x 4 sets
DB Tricep Extensions for 8 reps ss Seated DB Curls for 10 x 5 sets

Day 7 (Optional)

Thruster or Cluster – 1RM, then -25% for 3
Shoulder work – Plate Lateral Raises – 3-4 sets x 10
Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week5,Week6,Week7,Week8″]

Week 5

Day 1

Back Squat with Belt – 3RM (1st rep paused 5 sec), then -10% for 2 x 3 not paused
Bench Press – 3RM (1st rep paused 5 sec), then -10% for 2 x 3
RDLs from 2 inch deficit – 3 x 8 reps
Lunges (bodyweight or add light weight) – 400m
Upper Muscular Imbalance Work – Pull-Ups (Close Pronated) for 5-8 reps and KB Upright Rows for 10 x 3 sets

Day 2

Front Squat with Belt – 1RM (paused 3 sec), then -20% for 2 x 3 not paused
Incline Bench Work – 65/95lb for 10 Close, 10 Med, 10 Wide (without resting) x 3
BB Behind L-Sits/10 superset with Pull-Ups (Wide Pronated) for 5-8 x 3 ea
Seated DB P. Cleans for 10 superset with Bentover, T-bar, or Seated Rows for 15 x 3 ea
Core Muscular Imbalance: Your choice of A) OH Axle Carries, B) One arm OH Carries, C) Unilateral Farmer’s Carry, D) Bilateral Farmers Carry. When you can carry 45 seconds x 3 sets, move up in weight.
Optional Cardio, GPP, HIIT

Day 3

High Bar Back Squat with Belt – 1RM (paused 3 sec), then -20% for 2 x 3 not paused
Bench Press, add 25lb of chain, with 60 sec rest – Start at 60% for 6 sets x 3 reps, then 2 x 2, then 2 x 1, working up heavy but no misses
Deadlift EMOMs Paused 2 sec at Knee – 70%, 6 x 1, work up heavy but not past 90%
DB Tricep Ext for 10 superset with Fat Bar Curls for 10 x 4
Lying Curl Bar Tricep Extenions for 10 superset with Fat Bar Curls for 10 x 4
Band Pushdowns for 20 superset with DB Hammer Curls for 10 x 4
Lunges (bodyweight or add light weight) – 400m

Day 4

Front Squat with Belt – 3RM not paused, then -10% for 2 x 3
High Rep Flat Bench – 65/95lb for 10 Close, 10 Med, 10 Wide (without resting) x 3
One arm KB OH Squat – 3 x 8 each arm
Sled Drag Variations (Found here)
Plank, Blackburn, and Glute Work – Plank variation for 45-60sec, Side Plank Variation for 30 sec ea, BB/KB/DB Hip Ups for 15 reps, and Blackburns for 15-30sec each position x 2 sets of each
Optional Cardio, GPP, HIIT

Day 5

Low or High Bar Back Squat without Belt – 1RM with 40-60lb of Bands (paused 3 sec), then -20% for 2 x 3 not paused
Closegrip Bench – 5RM, then -10% for 5
1 Board Bench – 5RM
Deadlift Max Effort – 5RM from 6 inch blocks
GHDs – 8-10 reps for 3-5 sets
Lunges (bodyweight or add light weight) – 400m

Day 6

OH Squat Variation Max Effort – 3RM with 5 sec pause in first rep, then -10% for 2 x 3 reps not paused
Suitcase Deadlifts (start out light) – 3 x 5-8 reps ea
Pull-Ups (Supinated) for 5-10 (use weight if necessary) superset with KB Bat Wing Rows for 10 (with 1 sec pause at top) x 4 sets
DB Tricep Extensions for 8 reps ss Seated DB Curls for 10 x 5 sets

Day 7 (Optional)

Thruster or Cluster – 1RM, then -25% for 3
Shoulder work – Plate Lateral Raises – 3-4 sets x 10
Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week4,Week5,Week6,Week7″]

Week 4

Day 1

Back Squat with Belt – 5RM (no pause), then -10% for 2 x 5
Bench Press – 5RM (no pause), then -10% for 2 x 5
Wide Goodmornings – 3 x 8 reps
Lunges – 200m
Upper Muscular Imbalance Work – Pull-Ups (Close Pronated) for 5-8 reps and KB Upright Rows for 10 x 3 sets

Day 2

Front Squat with Belt – 3RM
Incline Bench Work – Off
DB/KB – L-Sits/8 ea arm superset with Pull-Ups (Wide Pronated) for 5-8 x 3 ea
DB P. Cleans for 10 superset with Bentover Rows for 10 x 3 ea
Core Muscular Imbalance: Your choice of A) OH Axle Carries, B) One arm OH Carries, C) Unilateral Farmer’s Carry, D) Bilateral Farmers Carry. When you can carry 45 seconds x 3 sets, move up in weight.
Optional Cardio, GPP, HIIT

Day 3

High Bar Back Squat with Belt – 1RM (paused 3 sec)
Bench Press with 60 sec rest – Start at 60% for 6 sets x 3 reps, working up heavy but no misses
Deadlift EMOMs Paused 2 sec 2 inches off Floor – 70%, 5 x 1, work up heavy but not past 85%
DB Tricep Ext for 10 superset with Fat Bar Curls for 10 x 4
Overhead Tricep Ext for 10 superset with Incline Curls for 10 x 4

Day 4

Front Squat with Belt – Work up to 90% of 1RM with 50lb of Chain (no pause), then remove chain and max
High Rep Flat Bench – Off
One arm KB OH Carries – 45 sec each arm x 3 sets (increase weight the next week if you complete all sets unbroken)
Sled Drag Variations (Found here)
Plank, Blackburn, and Glute Work – Plank variation for 45-60sec, Side Plank Variation for 30 sec ea, BB/KB/DB Hip Ups for 15 reps, and Blackburns for 15-30sec each position x 2 sets of each
Optional Cardio, GPP, HIIT

Day 5

Low or High Bar Back Squat without Belt – 1RM with 50lb of Chain (no pause)
Closegrip Bench – 8RM
2 Board Bench – 1RM, then -20% for 3
Deadlift Max Effort – 3RM from Blocks with Bar at Knees
GHDs – 8-10 reps for 3-5 sets
400M of Lunges

Day 6

OH Squat Variation Max Effort – 1RM with 3 sec pause
Unilateral Farmers Walk – 45 sec each hand x 3 sets (if all sets are completed unbroken, increase weight the following week)
Pull-Ups (Supinated) for 5-10 (use weight if necessary) superset with One Arm Rows for 10 (with 1 sec pause at top) x 4 sets
Ring or Regular Dips for 8-10 superset with Concentration Curls for 10 each side x 5 sets

Day 7 (Optional)

Thruster or Cluster – 3RM
Shoulder work – Plate Raises for 10 ss DB Lateral Raises for 10 x 3 sets
Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week3,Week4,Week5,Week6″]

Week 3

Day 1

Back Squat with Belt – 5RM (1st rep paused 3 sec), then -10% for 4 x 5 not paused
Bench Press – 5RM (1st rep paused 3 sec), then -10% for 4 x 5 not paused
Wide Goodmornings – 3 x 8 reps
Lunges – 200m
Upper Muscular Imbalance Work – Pull-Ups (Close Pronated) for 5-8 reps and KB Upright Rows for 10 x 3 sets

Day 2

Front Squat with Belt – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Incline Bench Work – 65/95lb for 10 Close, 10 Med, 10 Wide (without resting) x 3
DB/KB – L-Sits/8 ea arm superset with Pull-Ups (Wide Pronated) for 5-8 x 3 ea
DB P. Cleans for 10 superset with Bentover Rows for 10 x 3 ea
Core Muscular Imbalance: Your choice of A) OH Axle Carries, B) One arm OH Carries, C) Unilateral Farmer’s Carry, D) Bilateral Farmers Carry. When you can carry 45 seconds x 3 sets, move up in weight.
Optional Cardio, GPP, HIIT

Day 3

High Bar Back Squat with Belt – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Bench Press with 60 sec rest – Start at 60% for 12 sets x 3 reps, working up heavy but no misses
Deadlift EMOMs Paused 2 sec 2 inches off Floor – 70%, 10 x 1, work up heavy but no misses
DB Tricep Ext for 10 superset with Fat Bar Curls for 10 x 4
Overhead Tricep Ext for 10 superset with Incline Curls for 10 x 4

Day 4

Front Squat with Belt – 1RM with 50lb of Chain, no pause
High Rep Flat Bench – 65/95lb for 10 Close-10 Med-10 Wide (without resting) x 3
One arm KB OH Carries – 45 sec each arm x 3 sets (increase weight the next week if you complete all sets unbroken)
Sled Drag Variations (Found here)
Plank, Blackburn, and Glute Work – Plank variation for 45-60sec, Side Plank Variation for 30 sec ea, BB/KB/DB Hip Ups for 15 reps, and Blackburns for 15-30sec each position x 2 sets of each
Optional Cardio, GPP, HIIT

Day 5

Low or High Bar Back Squat without Belt – 1RM with 50lb of Chain paused 1 sec, then -20% for 2 x 3 not paused
Closegrip Bench – 8RM
2 Board Bench – 3RM
Deadlift Max Effort – 3RM from Blocks with Bar at Knees
GHDs – 8-10 reps for 3-5 sets
400M of Lunges

Day 6

OH Squat Variation Max Effort – 1RM with 3 sec pause, then -20% for 3 reps not paused
Unilateral Farmers Walk – 45 sec each hand x 3 sets (if all sets are completed unbroken, increase weight the following week)
Pull-Ups (Supinated) for 5-10 (use weight if necessary) superset with One Arm Rows for 10 (with 1 sec pause at top) x 4 sets
Ring or Regular Dips for 8-10 superset with Concentration Curls for 10 each side x 5 sets

Day 7 (Optional)

Thruster or Cluster – 3RM, then -15% for 2 x 3
Shoulder work – Plate Raises for 10 ss DB Lateral Raises for 10 x 3 sets
Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week2,Week3,Week4,Week5″]

Week 2

Day 1

Back Squat with Belt – 5RM (1st rep paused 5 sec), then -10% for 3 x 5 not paused
Bench Press – 5RM (1st rep paused 5 sec), then -10% for 3 x 5 not paused
Wide Goodmornings – 3 x 8 reps
Lunges – 200m
Upper Muscular Imbalance Work – Pull-Ups (Close Pronated) for 5-8 reps and KB Upright Rows for 10 x 3 sets

Day 2

Front Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Incline Bench Work – 65/95lb for 10 Close, 10 Med, 10 Wide (without resting) x 3
DB/KB – L-Sits/8 ea arm superset with Pull-Ups (Wide Pronated) for 5-8 x 3 ea
DB P. Cleans for 10 superset with Bentover Rows for 10 x 3 ea
Core Muscular Imbalance: Your choice of A) OH Axle Carries, B) One arm OH Carries, C) Unilateral Farmer’s Carry, D) Bilateral Farmers Carry. When you can carry 45 seconds x 3 sets, move up in weight.
Optional Cardio, GPP, HIIT

Day 3

High Bar Back Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Bench Press with 60 sec rest – Start at 60% for 10 sets x 3 reps, working up heavy but no misses
Deadlift EMOMs Paused 2 sec 2 inches off Floor – 70%, 8 x 1, work up heavy but no misses
DB Tricep Ext for 10 superset with Fat Bar Curls for 10 x 4
Overhead Tricep Ext for 10 superset with Incline Curls for 10 x 4

Day 4

Front Squat with Belt – 1RM with 50lb of Chain, no pause
High Rep Flat Bench – 65/95lb for 10 Close-10 Med-10 Wide (without resting) x 3
One arm KB OH Carries – 45 sec each arm x 3 sets (increase weight the next week if you complete all sets unbroken)
Sled Drag Variations (Found here)
Plank, Blackburn, and Glute Work – Plank variation for 45-60sec, Side Plank Variation for 30 sec ea, BB/KB/DB Hip Ups for 15 reps, and Blackburns for 15-30sec each position x 2 sets of each
Optional Cardio, GPP, HIIT

Day 5

Low or High Bar Back Squat without Belt – 1RM with 50lb of Chain paused 3 sec, then -20% for 2 x 3 not paused
Closegrip Bench – 10RM
2 Board Bench – 5RM
Deadlift Max Effort – 5RM from Blocks with Bar at Knees
GHDs – 8-10 reps for 3-5 sets
400M of Lunges

Day 6

OH Squat Variation Max Effort – 1RM with 5 sec pause, then -20% for 3 reps not paused
Unilateral Farmers Walk – 45 sec each hand x 3 sets (if all sets are completed unbroken, increase weight the following week)
Pull-Ups (Supinated) for 5-10 (use weight if necessary) superset with One Arm Rows for 10 (with 1 sec pause at top) x 4 sets
Ring or Regular Dips for 8-10 superset with Concentration Curls for 10 each side x 5 sets

Day 7 (Optional)

Thruster or Cluster – 3RM, then -15% for 3
Shoulder work – Plate Raises for 10 ss DB Lateral Raises for 10 x 3 sets
Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week1,Week2,Week3,Week4″]

Week 1

Day 1

Back Squat with Belt – 5RM (1st rep paused 5 sec), then -10% for 2 x 5 not paused
Bench Press – 5RM (1st rep paused 5 sec), then -10% for 2 x 5 not paused
Wide Goodmornings – 3 x 8 reps
Lunges – 200m
Upper Muscular Imbalance Work – Pull-Ups (Close Pronated) for 5-8 reps and KB Upright Rows for 10 x 3 sets

Day 2

Front Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Incline Bench Work – 65/95lb for 10 Close, 10 Med, 10 Wide (without resting) x 3
DB/KB – L-Sits/8 ea arm superset with Pull-Ups (Wide Pronated) for 5-8 x 3 ea
DB P. Cleans for 10 superset with Bentover Rows for 10 x 3 ea
Core Muscular Imbalance: Your choice of A) OH Axle Carries, B) One arm OH Carries, C) Unilateral Farmer’s Carry, D) Bilateral Farmers Carry. When you can carry 45 seconds x 3 sets, move up in weight.
Optional Cardio, GPP, HIIT

Day 3

High Bar Back Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Bench Press with 60 sec rest – Start at 60% for 8 sets x 3 reps, working up heavy but no misses
Deadlift EMOMs Paused 2 sec 2 inches off Floor – 70%, 6 x 1, work up but not past 90%
DB Tricep Ext for 10 superset with Fat Bar Curls for 10 x 4
Overhead Tricep Ext for 10 superset with Incline Curls for 10 x 4

Day 4

Front Squat with Belt – 1RM with 50lb of Chain, no pause
High Rep Flat Bench – 65/95lb for 10 Close-10 Med-10 Wide (without resting) x 3
One arm KB OH Carries – 45 sec each arm x 3 sets (increase weight the next week if you complete all sets unbroken)
Sled Drag Variations (Found here)
Plank, Blackburn, and Glute Work – Plank variation for 45-60sec, Side Plank Variation for 30 sec ea, BB/KB/DB Hip Ups for 15 reps, and Balckburns 15-30sec each position x 2 sets of each
Optional Cardio, GPP, HIIT

Day 5

Low or High Bar Back Squat without Belt – 1RM with 50lb of Chain paused 3 sec, then -20% for 2 x 3 not paused
Closegrip Bench – 10RM
2 Board Bench – 5RM
Deadlift Max Effort – 5RM from Blocks with Bar at Knees
GHDs – 8-10 reps for 3-5 sets
400M of Lunges

Day 6

OH Squat Variation Max Effort – 1RM with 5 sec pause, then -20% for 3 reps not paused
Unilateral Farmers Walk – 45 sec each hand x 3 sets (if all sets are completed unbroken, increase weight the following week)
Pull-Ups (Supinated) for 5-10 (use weight if necessary) superset with One Arm Rows for 10 (with 1 sec pause at top) x 4 sets
Ring or Regular Dips for 8-10 superset with Concentration Curls for 10 each side x 5 sets

Day 7 (Optional)

Thruster or Cluster – 3RM, then -15% for 3
Shoulder work – Plate Raises for 10 ss DB Lateral Raises for 10 x 3 sets
Optional Cardio, GPP, HIIT
[/memb_has_any_tag] [/memb_has_all_tags]