Basic Strength Training Program

NOTICE:
Theinformationusedinthisbookisintendedtobeusedasaninformationalguideon
methodsoftrainingtoaugmentasoundexerciseprogram.Aswithallexercise
programs,itisadvisedtoseektheadviceofamedicalprofessionalbeforebeginning
anyexerciseprogram.Thewritersandpublishersrecommendthatthereadertakefull
responsibilitytoensurethattheyareclearedbyamedicalprofessionalbefore
beginninganypartofthistrainingprogram.Anymentionofcompanies,products,
organizations,orotherauthorsdoesnotimplythattheyindorseorapproveofthe
methodsoutlinedinthisbook,nordoesitimplytheauthorsapproveofthemortheir
methods.

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WhyIcreatedthisprogram
WhenIfirststartedtrainingwithabarbellIwasluckyenoughtohavesomeguidancefroma
footballcoachwhounderstoodtheimportanceofcompoundmovements,correctexecutionof
themovements,properprogramming,andhardwork.Learningthisatayoungagehasgiven
measlightupperhandonstrengthtraining.SincethenIhavecompletedmanyprogramsonmy
ownandluckilyIvehadthebasicknowhowtodecipherbetweenagoodprogramandabad
program.Iunderstandthatmanyofyoudidnotanddonothavetheluxuryofbeingunderthe
guidanceofaneducatedmentor.Youmightbeacompletenovicewhenitcomestobarbell
trainingandyouareunsureofwheretostart,howmuchtodo,andhowtoprogress.Youmight
besomeonewho
has
triedanotherprogramwithlittleornosuccessandyouareunsureof
wheretogofromhere.Ifeitheroftheabovedescriptionssoundfamiliar,thisprogramwas
createdforyou.
Abouttheprogram
Iwantedtocreateaprogramthatanyonecouldpickupandfollow
today
.Mostprogramsrequire
thatyouknowyourcurrent1repor5repmax.Thoseofyoujuststartingoutorthoseofyou
wantingtogobackandstartovermightnotknowwhatyourcurrent1repor5repmaxesare
andthatsOKAY!Thisprogramissetupinawaythattestsyourcurrentstrengthlevelsand
thenprescribessetsandrepsbasedonyourperformance.
Ialsowantedthisprogramtohavejusttherightamountofvolume
and
intensity.Somebeginner

programslackthevolumeyouneed.WhenIsayVolumeIamreferringtotheamountoftotal
repsinaset,trainingsession,andoverallweeklyprogram.Volumeisextremelyimportantasa
beginnerforafewreasons:
Volumeallowsadequateamountofrepstoensurethetraineeisgettingenoughpractice.
Volumeconditionsthetraineetobeabletohandleahigherworkload.Doingmorewillallow
youtodomore.
Volumeisgoingtoinducemusclehypertrophy,animportantfactorinbuildingmuscleand
strength.
WhenIsayIntensityIamreferringtotheeffortrequiredtocompleteaset.Someprograms
lackactualprogressionandneverreallyleadyouanywhere.Onthisprogramyoucanexpectto
slowlytaperdownvolumeandincreasetheamountofweightyouwillbelifting.Agoodprogram
shouldberealisticbutstillchallenging.

Ialsowantedthisprogramtobefairlysimple.Asabeginner,youdonotneedcomplex
exercises,secretset/repschemes,orgimmickyterminology.
Anaboliccataclysmic
supersetdropsetpyramidofdeath!!!
Dontletsimplefoolyou,justbecausethisprogramis
simpledoesnotmeanitisnotproductive.Thisprogramcontainsthemosteffective
movementsoutthere.Itsgoteverythingyouneedandnothingyoudont.

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ProgramOverview
Youwillneedtodevote4daysperweektotraining.OnedaydevotedtoSquats,oneforBench
Press,oneforDeadlifts,andoneforOverheadPress.Iwouldsuggestthefollowing7day
rotation:
Day1:
Squats
Day2:
BenchPress
Day3:
R
est
Day4:
Deadlifts
Day5:
OverheadPress
Day6:
Rest
Day7:
Rest
Day1couldstartonanydayoftheweek(Sunday,Monday,Tuesday,)butIwouldhighly
suggestfollowingtheaboverotation.Inmyexperience,tryingtopush4daysinarowleavesme
beatupbytheendoftheweekandmylasttrainingsessionsoftheweekarenegatively
affected.Also,ifIsquatonDay1andDeadliftonDay3Iamonlyallowingmyselfonedayof
truelowerbodyrestwhichmightnotbeenoughespeciallyinthebeginningoftheprogramwhen
volumeishigh.Ialsoschedulethesemovementsinthisparticularorderforareason.Mostof
youwillstartyourweekonMondayandincaseyouhaventrealized,MondayisInternational
BenchPressDayandthoseofyouwhotraininacommercialgymunderstandhowcrowded
thebenchescanbe.SojoinmeeveryMondaybyoccupyingasquatrackinstead.IlistDeadlifts
asthe2ndlowerbodydayoftheweekbecauseIthinktheyaremoretaxingthansquatssoI
schedulethemclosetothe2daysofrest.Ifyouinsist,youcanswitchBenchPressdayand
OverheadPressdaybutmakesureyouremainconsistentinyourdecisioni.e.followthesame
schedulefortheentire16weeks.DontperformOverheadPressonday5andthendecidenext
cramthese4
weektoperformOverheadPressonDay2.Ifforwhateverreasonyou
haveto
daysinarowyoucan.Youwillstillmakeprogress,itjustnotideal.Buthey,alotof
circumstancesinlifearenotideal...dowhatyoucan.
Week1:
Slowlyworkuptoan8repmax(Calculatenewestimated1repmax
moreonthislater
)
Week2:
5x8(5setsof8reps)with
70%
ofestimated1repmax
Week3:
3x8with
75%
Week4:
1maxrepsetwith
80%
Week5:
Deloadweek
Week6:
Slowlyworkuptoa6repmax(Calculatenewestimated1repmax)
Week7:
5x6with
75%
ofestimated1repmax
Week8:
3x6with
80%
Week9:
1maxrepsetwith
85%
Week10:
Deloadweek
Week11:
Slowlyworkuptoa4repmax(Calculatenewestimated1repmax)
Week12:
5x4with
80%

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Week13:
3x4with
85%
Week14:
1maxrepsetwith
90%
Week15:
Deloadweek
Week16:
Testyournew1/3/or5repmax
Thegoal,set/repscheme,andpercentagesarethesameeachweekforeachlift.So,letme
walkyouthroughthefirst5weeks.
Week1:
Day1Squats:
Slowlyworkuptoan8repmax
Day2BenchPress:
Slowlyworkuptoan8repmax
Day3Rest
Day4Deadlifts
:Slowlyworkuptoan8repmax
Day5OverheadPress:
Slowlyworkuptoan8repmax
Week2:
Day1Squats:
5x8(5setsof8reps)with70%ofyourestimated1repmax(moreonthislater)
Day2BenchPress:
5x8with70%
Day3Rest
Day4Deadlifts:
5x8with70%
Day5OverheadPress:
5x8with70%
Week3:
Day1Squats:
3x8with75%
Day2BenchPress:
3x8with75%
Day3Rest
Day4Deadlifts:
3x8with75%
Day5OverheadPress:
3x8with75%
Week4:
Day1Squats:
1maxrepsetwith80%
Day2BenchPress:
1maxrepsetwith80%
Day3Rest
Day4Deadlifts:
1maxrepsetwith80%
Day5OverheadPress:
1maxrepsetwith80%
Week5Deload
Day1Squats:
40%x5rep,50%x5reps,60%x5reps(%ofestimated1repmax)
Day2BenchPress:
40%x5rep,50%x5reps,60%x5reps
Day3Rest
Day4Deadlifts:
40%x5rep,50%x5reps,60%x5reps

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Day5OverheadPress:
40%x5rep,50%x5reps,60%x5reps
WhenyouseeSlowlyworkuptoan8repmaxIwantyoutoperform8repsatatimewhile
increasingtheweightaftereachset.Youwillincreasetheweightuntilyoufailtoget8repsor
youhavereachedatrue8repmax.Thehigheryourmaxisthebiggerthejumpsshouldbe
betweensets.Dontbeinarushtoaddabunchofweighttothebarbell.Takeyourtimetryingto
findatrue8repmax.Iwouldsuggestmakingjumps
around
15%ofyour1repmax(ifyouknow
it).
Examples:
Ifmy8repmaxwasaround100lbsmy8repmaxworkupwouldlooklikethis:
45lbs.x8reps
60lbs.x8reps
75lbs.x8reps
90lbs.x8reps
~100105lbs.x8reps
Ifmy8repmaxwasaround200lbsmy8repmaxworkupwouldlooklikethis:
45lbsx8reps
75lbs.8reps
105lbs.8reps
135lbs.x8reps
165lbs.x8reps
~195205lbs.x8reps
Ifmy8repmaxwasaround300lbsmy8repmaxworkupwouldlooklikethis:
45lbs.x8reps
95lbs.x8reps
135lbs.x8reps
185lbs.x8reps
225lbs.x8reps
275lbs.x8reps
~300lbs.x8reps
Forthoseofyouwhoknowyour1repmaxyour8repmaxwillbearound79%.Usethatasa
referencepoint.
So,ifyousquat185lbsfor1rep,your8repmaxwillbearound145lbs.
(79%of185lbs=145lbs)
Iwouldsuggestthefollowingworkup:
45lbsx8
80lbsx8
115lbsx8

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145lbsx8
If145lbsx8wasdoableyoucanadd5lbs,10lbs,or20lbs(dependingonthedifficultyof
145x8)andperform8reps.
Useyourowndiscretion.

Ifyoualreadyknowyour5repmaxyoucanusethefollowing
1RepMaxCalculator
[(WeightxReps)x0.033]+Weight=Estimated1repmax
Ifyour5repmaxwas185lbsx5repstheequationwouldlooklikethis:
[(185lbsx5reps)x0.033]+185lbs=Estimated1repmax
[(185x5)x0.033]+185lbs=Estimated1repmax
[(925)x0.033]+185lbs=Estimated1repmax
[30.525]+185lbs=Estimated1repmax
215.525lbs=Estimated1repmax

Ifyouhaveabsolutelynoideahowmuchweightyoucanliftitsonyoutogobyfeel.Perform8
repswithanemptybarbell,increase20lbs,perform8reps,increase20pounds,perform8
reps,startingtofeelheavy?,increase10pounds,tough?,increase5pounds.Continueslowly
increasingweightwhileperforming8repsatatimeuntilyouhavereachedyour8repmax.
Takeyourtime.Restfor12minutesbetweensetstoensureyouareallowingyourbodyto
recoverafterthepreviousset.
DONOTmakejumpsthataretoobig!
Youcanmakebigger
jumpswhentheweightislightbutonceyoustarttofeelsomeactualweightinyourhandsmake
sureyouaremakingsmallerjumpstoensureyougetanaccurate8repmax.Youshouldnever
lookbackafterafailedsetandsayIwonderifIcouldvegotXweightfor8reps.Inother
words,youshouldnotdo135lbs.for8easyrepsandjumpto185lbsonlytofailtoget8reps.
Nowyoureleftwonderingwhatyourtrue8repmaxisbecauseitdefinitelywasnt135lbs.
Challengeyourself,berealistic,andtakeyourtimefindingyour8repmax.
Onceyouhavean8repmax
Afterthefirstweekyoushouldhaveafairlyaccurate8repmaxfortheSquat,BenchPress,
Deadlift,andOverheadPress.Youaregoingtousethis8repmaxtocalculateyour
estimated
1repmax
usingtheequationlistedabove.Iwilllistitagainbelow:
[(WeightxReps)x0.033]+Weight=Estimated1repmax
Letspretendyour8repmaxwas135lbs.
[(135lbsx8reps)x0.033]+135lbs=Estimated1repmax
[(135x8)x0.033]+135lbs=Estimated1repmax
[(1,080)x0.033]+135lbs=Estimated1repmax

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[35.64]+135lbs=Estimated1repmax
170.64lbs=Estimated1repmax
170lbs=Estimated1repmax
This
estimated1repmax
willbethe1repmaxthatyouwillusetocalculatetherestofthe
month.WhatifIalreadyknowmy
true
1repmax?DoIstillhavetousemyestimated1rep
maxbasedoffofmy8repmax?Yes,yourestimated1repmaxmightbeslightlydifferentthan
yourtrue1repmaxandthatsokay.Justfollowtheprogram.
Soletscontinueweek2withmynewestimated1repmaxbasedoffof135lbsx8repmax.
Week2
Day1Squats:
5x8(5setsof8reps)with70%of170lbs(myestimated1repmax)=120lbs.
Day2BenchPress:
5x8with70%ofmyestimated1repmaxforBenchPress
Day3Rest
Day4Deadlifts:
5x8with70%ofmyestimated1repmaxforDeadlifts
Day5OverheadPress:
5x8with70%ofmyestimated1repmaxforOverheadPress.
Restfor23minutesbetweensets.
AssistanceWork
Assistanceworkisanyexerciseotherthanthe4mainlifts:Squat,BenchPress,Deadlifts,and
OverheadPress.Assistanceworkisjustthat,assistance.Themeatandpotatoesofyour
programistheSquat,BenchPress,Deadlift,andOverheadPress.Thepurposeofassistance
workistostrengthenmusclesthatareinvolvedinthemainlifts,balanceoutyourphysique,and
preventinjury.Assistanceworkisnotpercentagebasedandthereisnotacertainamountof
weightthatyou
should
use.Iwouldsuggestwritingdownhowmuchweightyouusedforyour
assistanceworksothatyoucanreferbacktoitthefollowingweek.Youcanslightlyincreasethe
weightfromweektoweekifyoureabletobutifyouchoosenotto,nobigdeal.Thefollowing
exercisesaremypersonalfavoritesandIfindtheyarethemostproductive.Youwillperform
theseafteryourmainworkingsets.
Squats:
BarbellLunges:3x10/leg
planks:3x4560secs(
addweightonyourbackifpreferred.)
BenchPress:
BarbellRows:3x10
Dips:3x10
(useassistedmachineorbandassistanceifneeded.Addweightifpreferred.)
Deadlifts:

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FrontSquats/GobletSquats:3x10
(performfrontsquatsifyouhavethemobilitytodoso.The3setsof10
repsshouldbechallengingbutdoable.IfyoucannotfrontsquatwithabarbellyoucanperformDBGobletSquats.
See
ExerciseIndex
)

planks:3x4560secs
(addweightifneeded.)
OverheadPress:
Pullups:3x10
(useassistedmachineorbandassistanceifneeded.Addweightifpreferred.)
DBInclinePress:3x10
Arms
IknowsomeofyouaregoingtoaskthequestionsoIllansweritbeforeyouhavetime.Yes,
youcanaddinarmtrainingtothisroutine.Infact,youcanaddasmuchasyouwant.Ifyou
havethetimeandenergytokillyourbicepsattheendofyourtrainingsession,gorightahead.
ArmtrainingisnotverytaxingonyourbodyandIdontthinkitwillnegativelyaffectyourmain
lifts(actually,itmighthelpthem).Mytwofavoritebicep/tricepexercisesareChinups(supinated
grip:palmsfacingyou)anddips.ThesetwoexercisesarealreadyintheprogramsoIlllistmy
twofavoritearm
isolation
exercises:BarbellCurlswithacontrollednegative:4x1015repsand
JMPressorBarbellSkullCrushers:4x1015reps.
Conditioning
ConditioningcanbeimplementedintotheroutineandIwouldrecommenditifyouarenot
alreadyincludingitinyourcurrentprogram.Sprints,powerwalks,sledpushes,sleddrags,
weightedcarries(farmerswalks,kegcarries,sandbagcarries),tabata/HIITminiworkouts,are
allgreatformsofconditioning.Youcanincorporatetheseattheendofyourtrainingsessionsor
onyouroffdays.Besurenottogetoutofcontrolwiththese.Conditioninguntilthepointof
nearlypukingandalwaystryingtodoMOREMOREMOREisunnecessaryand
counterproductive.
PrograminaNutshell
Thefirstweekofeachmonthwillbespentfindingarepetitionmax.Thenextthreeweekswillbe
percentagebasedtrainingbasedonthatmax.Thefifthweekwillbeadeloadweek(lightweek).
Youwillrepeatthiscycle3times.Onweekoneyouwillworkuptoan8repmax.Thisnumber
willbeusedtocalculateanew
estimated
1repmax.Onweeksixyouwillworkuptoa6rep
max.Thisnumberwillbeusedtocalculatea

new
estimated1repmax.Onweek11youwill
workuptoa4repmax.Thisnumberwillbeusedtocalculateanother
new
estimated1repmax.
Attheendoftheprogramyouwillhaveachancetotestyour1,3,or5repmax.
PrintableProgramTemplate
Nowthatyouarethoroughlyconfusedhereistheentireprogramlaidout.Forthoseofyouwho
skippedstraighttothissection,hereitis!Ihavecreatedaprintabletemplatethatyoucantake
tothegymwithyou.

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9 of 47

Week1
Day1
____________lbs.

Squats:Slowlyworkuptoan8repmax

[(________x8reps)x0.033]+________=
_____________lbs

weight>weight
Estimated1repmax

Lunges:3x10/leg

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Planks:3x4560secs

set1:____________secs

(listanyaddedweight)

set2:____________secs
set3:____________secs

Week1
Day2
____________lbs

Bench:Slowlyworkuptoan8repmax

[(________x8reps)x0.033]+________=
_____________lbs

weight>weight
Estimated1repmax

BarbellRows:3x10reps

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Dips:3x10reps

set1:____________

(addedweight/assistance)

set2:____________
set3:____________

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Week1
Day3
____________lbs.

Deadlifts:Slowlyworkuptoan8repmax

[(________x8reps)x0.033]+________=
_____________lbs

weight>weight
Estimated1repmax

FrontSquats:3x10
or
DBGobletSquats:3x10

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Planks:3x4560secs

set1:____________secs

(listanyaddedweight)

set2:____________secs
set3:____________secs

Week1
Day4
OverheadPress:Slowlyworkuptoan8repmax

____________lbs.

[(________x8reps)x0.033]+________=
_____________lbs

weight>weight
Estimated1repmax

PullUps:3x10reps

set1:____________

(Listaddedweight/assistance)

set2:____________
set3:____________

DBInclineBenchPress:3x10reps

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

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Week2
Day1

Squats:5x8repswith70%

_____________lbsx0.70=
_____________lbs
Estimated1repmax
workingweight

Lunges:3x10/leg

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Planks:3x4560secs
(listanyaddedweight)

set1:____________secs
set2:____________secs
set3:____________secs

Week2
Day2
Bench:5x8repswith70%
_____________lbsx0.70=
_____________lbs
Estimated1repmax
workingweight
BarbellRows:3x10reps

set1:____________lbs.
set2:____________lbs.
set3:____________lbs..

Dips:3x10reps

(addedweight/assistance)

set1:____________
set2:____________
set3:____________

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Week2
Day3

Deadlifts:5x8repswith70%
_____________lbsx0.70=
_____________lbs
Estimated1repmax
workingweight

FrontSquats:3x10
or
DBGobletSquats:3x10

set1:____________lbs.
set2:____________lbs..
set3:____________lbs.

Planks:3x4560secs
(listaddedweight)

set1:____________secs
set2:____________secs
set3:____________secs

Week2
Day4
OverheadPress:5x8repswith70%
_____________lbsx0.70=
_____________lbs
Estimated1repmax
workingweight

PullUps:3x10reps

set1:____________

(Listaddedweight/assistance)

set2:____________
set3:____________

DBInclineBenchPress:3x10reps

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

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Week3
Day1

Squats:3x8repswith75%

_____________lbsx0.75=
_____________lbs
Estimated1repmax
workingweight

Lunges:3x10/leg

set1:____________lbs.
set2:____________lbs.
set3:____________lbs..

Planks:3x4560secs
(listaddedweight)

set1:____________secs
set2:____________secs
set3:____________secs

Week3
Day2
Bench:3x8repswith75%
_____________lbsx0.75=
_____________lbs
Estimated1repmax
workingweight
BarbellRows:3x10reps

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Dips:3x10reps
(Listaddedweight/assistance)

set1:____________
set2:____________
set3:____________

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Week3
Day3

Deadlifts:3x8repswith75%

_____________lbsx0.75=
_____________lbs
Estimated1repmax
workingweight

set1:____________lbs.

set2:____________lbs.

set3:____________lbs.

FrontSquats:3x10
or
DBGobletSquats:3x10

Planks:3x4560secs
(listaddedweight)

set1:____________secs

set2:____________secs

set3:____________secs

Week3
Day4
OverheadPress:3x8repswith75%

_____________lbsx0.75=
_____________lbs
Estimated1repmax
workingweight

PullUps:3x10reps

set1:____________

set2:____________

set3:____________

(addedweight/assistance)

DBInclineBenchPress:3x10reps

set1:____________lbs.

set2:____________lbs.

set3:____________lbs.

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Week4
Day1

Squats:40%__________
lbs
x10reps
50%__________
lbs
x8reps
60%__________
lbs
x4reps

65%__________
lbs
x2reps
70%__________
lbs
x1rep
8
0%___________
lbs
x__________reps
M
aximumreps
tofailure

Lunges:3x10/leg

set1:____________lbs
set2:____________lbs.
set3:____________lbs.

Planks:3x4560secs

set1:____________secs

(listanyaddedweight)

set2:____________secs
set3:____________secs

Week4
Day2
Bench:40%__________
lbs
x10reps
50%__________
lbs
x8reps
60%__________
lbs
x4reps

65%__________
lbs
x2reps
70%__________
lbs
x1rep
8
0%___________
lbs
x__________reps
M
aximumreps
tofailure

BarbellRows:3x10reps

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Dips:3x10reps

set1:____________

(listanyweight/assistance)

set2:____________
set3:____________

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Week4
Day3

Deadlifts:40%__________
lbs
x10reps
50%__________
lbs
x8reps
60%__________
lbs
x4reps

65%__________
lbs
x2reps
70%__________
lbs
x1rep

80%___________
lbs
x__________reps
Maximumreps

tofailure

FrontSquats:3x10
or
DBGobletSquats:3x10

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Planks:3x4560secs

set1:____________secs

(listanyaddedweight)

set2:____________secs
set3:____________secs

Week4
Day4
Overhead:40%__________
lbs
x10reps
Press50%__________
lbs
x8reps
60%__________
lbs
x4reps

65%__________
lbs
x2reps
70%__________
lbs
x1rep

80%___________
lbs
x__________reps
Maximumreps

tofailure

PullUps:3x10reps

set1:____________lbs.

(addedweight/assistance)

set2:____________lbs.
set3:____________lbs.

DBInclineBenchPress:3x10reps

set1:____________
set2:____________
set3:____________

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Week5Deload
Day1

Squats:40%__________
lbs
x5reps
50%__________
lbs
x5reps
60%__________
lbs
x5reps

BodyweightLunges:2x10/leg

Planks:3x30secs

set1:____________lbs.

set2:____________lbs.

Week5Deload
Day2
Bench:40%__________
lbs
x5reps
50%__________
lbs
x5reps
60%__________
lbs
x5reps

BarbellRows:2x10reps

(Light)

Dips:2x10reps

set1:____________lbs.

set2:____________lbs.

(Light!Assisted)

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set1:____________

set2:____________

Week5Deload
Day3

Deadlifts:40%__________
lbs
x5reps
50%__________
lbs
x5reps
60%__________
lbs
x5reps
DBGobletSquats:2x10

set1:____________lbs.
set2:____________lbs.

Planks:3x30secs

Week5Deload
Day4
Overhead:40%__________
lbs
x5reps
Press50%__________
lbs
x5reps
60%__________
lbs
x5reps
PullUps:2x10reps
(Easy!Assisted)

set1:____________lbs.
set2:____________lbs.

DBInclineBenchPress:2x10reps

set1:____________lbs.

(Light)

set2:____________lbs.

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Week6
Day1
____________lbs.

Squats:Slowlyworkuptoa6repmax

[(________x6reps)x0.033]+________=
_____________lbs

weight>weight
Estimated1repmax

Lunges:3x10/leg

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Planks:3x4560secs

set1:____________secs

(listanyaddedweight)

set2:____________secs
set3:____________secs

Week6
Day2
____________lbs

Bench:Slowlyworkuptoa6repmax

[(________x6reps)x0.033]+________=
_____________lbs

weight>weight
Estimated1repmax

BarbellRows:3x10reps

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Dips:3x10reps

set1:____________

(addedweight/assistance)

set2:____________
set3:____________

20 of 47

Week6
Day3
____________lbs.

Deadlifts:Slowlyworkuptoa6repmax

[(________x6reps)x0.033]+________=
_____________lbs

weight>weight
Estimated1repmax

FrontSquats:3x10
or
DBGobletSquats:3x10

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Planks:3x4560secs

set1:____________secs

(listanyaddedweight)

set2:____________secs
set3:____________secs

Week6
Day4
OverheadPress:Slowlyworkuptoa6repmax

____________lbs.

[(________x6reps)x0.033]+________=
_____________lbs

weight>weight
Estimated1repmax

PullUps:3x10reps

set1:____________

(Listaddedweight/assistance)

set2:____________
set3:____________

DBInclineBenchPress:3x10reps

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

21 of 47

Week7
Day1

Squats:5x6repswith75%

_____________lbsx0.75=
_____________lbs
Estimated1repmax
workingweight

Lunges:3x10/leg

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Planks:3x4560secs
(listanyaddedweight)

set1:____________secs
set2:____________secs
set3:____________secs

Week7
Day2
Bench:5x6repswith75%
_____________lbsx0.75=
_____________lbs
Estimated1repmax
workingweight
BarbellRows:3x10reps

set1:____________lbs.
set2:____________lbs.
set3:____________lbs..

Dips:3x10reps

(addedweight/assistance)

set1:____________
set2:____________
set3:____________

22 of 47

Week7
Day3

Deadlifts:5x6repswith75%
_____________lbsx0.75=
_____________lbs
Estimated1repmax
workingweight

FrontSquats:3x10
or
DBGobletSquats:3x10

set1:____________lbs.
set2:____________lbs..
set3:____________lbs.

Planks:3x4560secs
(listaddedweight)

set1:____________secs
set2:____________secs
set3:____________secs

Week7
Day4
OverheadPress:5x6repswith75%
_____________lbsx0.75=
_____________lbs
Estimated1repmax
workingweight

PullUps:3x10reps

set1:____________lbs.

(Listaddedweight/assistance)

set2:____________lbs.
set3:____________lbs.

DBInclineBenchPress:3x10reps

set1:___________.
set2:____________
set3:____________

23 of 47

Week8
Day1

Squats:3x6repswith80%

_____________lbsx0.80=
_____________lbs
Estimated1repmax
workingweight

Lunges:3x10/leg

set1:____________lbs.
set2:____________lbs.
set3:____________lbs..

Planks:3x4560secs
(listaddedweight)

set1:____________secs
set2:____________secs
set3:____________secs

Week8
Day2
Bench:3x6repswith80%
_____________lbsx0.80=
_____________lbs
Estimated1repmax
workingweight
BarbellRows:3x10reps

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Dips:3x10reps
(Listaddedweight/assistance)

set1:____________
set2:____________
set3:____________

24 of 47

Week8
Day3

Deadlifts:3x6repswith80%
_____________lbsx0.80=
_____________lbs
Estimated1repmax
workingweight

FrontSquats:3x10
or
DBGobletSquats:3x10

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Planks:3x4560secs
(listaddedweight)

set1:____________secs
set2:____________secs
set3:____________secs

Week8
Day4
OverheadPress:3x6repswith80%
_____________lbsx0.80=
_____________lbs
Estimated1repmax
workingweight

PullUps:3x10reps

set1:____________lbs.

(addedweight/assistance)

set2:____________lbs.
set3:____________lbs.

DBInclineBenchPress:3x10reps

set1:____________
set2:____________
set3:____________.

25 of 47

Week9
Day1

Squats:45%__________
lbs
x10reps
55%__________
lbs
x8reps
65%__________
lbs
x4reps

75%__________
lbs
x2reps
80%__________
lbs
x1rep
8
5%___________
lbs
x__________reps
M
aximumreps
tofailure

Lunges:3x10/leg

set1:____________lbs
set2:____________lbs.
set3:____________lbs.

Planks:3x4560secs

set1:____________secs

(listanyaddedweight)

set2:____________secs
set3:____________secs

Week9
Day2
Bench:45%__________
lbs
x10reps
55%__________
lbs
x8reps
65%__________
lbs
x4reps

75%__________
lbs
x2reps
80%__________
lbs
x1rep
8
5%___________
lbs
x__________reps
M
aximumreps
tofailure

BarbellRows:3x10reps

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Dips:3x10reps

set1:____________

(listanyweight/assistance)

set2:____________
set3:____________

26 of 47

Week9
Day3

Deadlifts:45%__________
lbs
x10reps
55%__________
lbs
x8reps
65%__________
lbs
x4reps

75%__________
lbs
x2reps
80%__________
lbs
x1rep

85%___________
lbs
x__________reps
Maximumreps

tofailure

FrontSquats:3x10
or
DBGobletSquats:3x10

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Planks:3x4560secs

set1:____________secs

(listanyaddedweight)

set2:____________secs
set3:____________secs

Week9
Day4
Overhead:45%__________
lbs
x10reps
Press55%__________
lbs
x8reps
65%__________
lbs
x4reps

75%__________
lbs
x2reps
80%__________
lbs
x1rep

85%___________
lbs
x__________reps
Maximumreps

tofailure

PullUps:3x10reps

set1:____________lbs.

(addedweight/assistance)

set2:____________lbs.
set3:____________lbs.

DBInclineBenchPress:3x10reps

set1:____________.
set2:____________
set3:____________

27 of 47

Week10Deload
Day1

Squats:40%__________
lbs
x5reps
50%__________
lbs
x5reps
60%__________
lbs
x5reps
BodyweightLunges:2x10/leg

set1:____________lbs.
set2:____________lbs.

Planks:3x30secs

Week10Deload
Day2
Bench:40%__________
lbs
x5reps
50%__________
lbs
x5reps
60%__________
lbs
x5reps
BarbellRows:2x10reps

(Light)

set1:____________lbs.
set2:____________lbs.

Dips:2x10reps

set1:____________

(Light!Assisted)

set2:____________

28 of 47

Week10Deload
Day3

Deadlifts:40%__________
lbs
x5reps
50%__________
lbs
x5reps
60%__________
lbs
x5reps
DBGobletSquats:2x10

set1:____________lbs.
set2:____________lbs.

Planks:3x30secs

Week10Deload
Day4
Overhead:40%__________
lbs
x5reps
Press50%__________
lbs
x5reps
60%__________
lbs
x5reps
PullUps:2x10reps
(Easy!Assisted)

set1:____________
set2:____________

DBInclineBenchPress:2x10reps

set1:____________lbs.

(Light)

set2:____________lbs.

29 of 47

Week11
Day1
____________lbs.

Squats:Slowlyworkuptoa4repmax

[(________x4reps)x0.033]+________=
_____________lbs

weight>weight
Estimated1repmax

Lunges:3x10/leg

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Planks:3x4560secs

set1:____________secs

(listanyaddedweight)

set2:____________secs
set3:____________secs

Week11
Day2
____________lbs

Bench:Slowlyworkuptoa4repmax

[(________x4reps)x0.033]+________=
_____________lbs

weight>weight
Estimated1repmax

BarbellRows:3x10reps

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Dips:3x10reps

set1:____________

(addedweight/assistance)

set2:____________
set3:____________

30 of 47

Week11
Day3
____________lbs.

Deadlifts:Slowlyworkuptoa4repmax

[(________x4reps)x0.033]+________=
_____________lbs

weight>weight
Estimated1repmax

FrontSquats:3x10
or
DBGobletSquats:3x10

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Planks:3x4560secs

set1:____________secs

(listanyaddedweight)

set2:____________secs
set3:____________secs

Week11
Day4
OverheadPress:Slowlyworkuptoa4repmax

____________lbs.

[(________x4reps)x0.033]+________=
_____________lbs

weight>weight
Estimated1repmax

PullUps:3x10reps

set1:____________

(Listaddedweight/assistance)

set2:____________
set3:____________

DBInclineBenchPress:3x10reps

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

31 of 47

Week12
Day1

Squats:5x4repswith80%

_____________lbsx0.80=
_____________lbs
Estimated1repmax

Lunges:3x10/leg

workingweight
set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Planks:3x4560secs
(listanyaddedweight)

set1:____________secs
set2:____________secs
set3:____________secs

Week12
Day2
Bench:5x4repswith80%
_____________lbsx0.80=
_____________lbs
Estimated1repmax
workingweight
BarbellRows:3x10reps

set1:____________lbs.
set2:____________lbs.
set3:____________lbs..

Dips:3x10reps

(addedweight/assistance)

set1:____________
set2:____________
set3:____________

32 of 47

Week12
Day3

Deadlifts:5x4repswith80%
_____________lbsx0.80=
_____________lbs
Estimated1repmax
workingweight

FrontSquats:3x10
or
DBGobletSquats:3x10

set1:____________lbs.
set2:____________lbs..
set3:____________lbs.

Planks:3x4560secs
(listaddedweight)

set1:____________secs
set2:____________secs
set3:____________secs

Week12
Day4
OverheadPress:5x4repswith80%
_____________lbsx0.80=
_____________lbs
Estimated1repmax
workingweight

PullUps:3x10reps

set1:___________.

(Listaddedweight/assistance)

set2:____________
set3:____________

DBInclineBenchPress:3x10reps

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

33 of 47

Week13
Day1

Squats:3x4repswith85%

_____________lbsx0.85=
_____________lbs
Estimated1repmax
workingweight

Lunges:3x10/leg

set1:____________lbs.
set2:____________lbs.
set3:____________lbs..

Planks:3x4560secs
(listaddedweight)

set1:____________secs
set2:____________secs
set3:____________secs

Week13
Day2
Bench:3x4repswith85%
_____________lbsx0.85=
_____________lbs
Estimated1repmax
workingweight
BarbellRows:3x10reps

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Dips:3x10reps
(Listaddedweight/assistance)

set1:____________
set2:____________
set3:____________

34 of 47

Week13
Day3

Deadlifts:3x4repswith85%
_____________lbsx0.85=
_____________lbs
Estimated1repmax
workingweight

FrontSquats:3x10
or
DBGobletSquats:3x10

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Planks:3x4560secs
(listaddedweight)

set1:____________secs
set2:____________secs
set3:____________secs

Week13
Day4
OverheadPress:3x4repswith85%
_____________lbsx0.85=
_____________lbs
Estimated1repmax
workingweight

PullUps:3x10reps

set1:____________

(addedweight/assistance)

set2:____________
set3:____________

DBInclineBenchPress:3x10reps

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

35 of 47

Week14
Day1

Squats:45%__________
lbs
x10reps
55%__________
lbs
x8reps
65%__________
lbs
x4reps

75%__________
lbs
x2reps
85%__________
lbs
x1rep

90%___________
lbs
x__________reps
Maximumreps

tofailure

Lunges:3x10/leg

set1:____________lbs
set2:____________lbs.
set3:____________lbs.

Planks:3x4560secs

set1:____________secs

(listanyaddedweight)

set2:____________secs
set3:____________secs

Week14
Day2
Bench:45%__________
lbs
x10reps
55%__________
lbs
x8reps
65%__________
lbs
x4reps

75%__________
lbs
x2reps
85%__________
lbs
x1rep

90%___________
lbs
x__________reps
Maximumreps

tofailure

BarbellRows:3x10reps

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Dips:3x10reps

set1:____________

(listanyweight/assistance)

set2:____________
set3:____________

36 of 47

Week14
Day3

Deadlifts:45%__________
lbs
x10reps
55%__________
lbs
x8reps
65%__________
lbs
x4reps

75%__________
lbs
x2reps
85%__________
lbs
x1rep

90%___________
lbs
x__________reps
Maximumreps

tofailure

FrontSquats:3x10
or
DBGobletSquats:3x10

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

Planks:3x4560secs

set1:____________secs

(listanyaddedweight)

set2:____________secs
set3:____________secs

Week14
Day4
Overhead:45%__________
lbs
x10reps
Press55%__________
lbs
x8reps
65%__________
lbs
x4reps

75%__________
lbs
x2reps
85%__________
lbs
x1rep

90%___________
lbs
x__________reps
Maximumreps

tofailure

PullUps:3x10reps

set1:____________

(addedweight/assistance)

set2:____________
set3:____________

DBInclineBenchPress:3x10reps

set1:____________lbs.
set2:____________lbs.
set3:____________lbs.

37 of 47

Week15Deload
Day1

Squats:40%__________
lbs
x5reps
50%__________
lbs
x5reps
60%__________
lbs
x5reps
BodyweightLunges:2x10/leg

set1:____________lbs.
set2:____________lbs.

Planks:3x30secs

Week15Deload
Day2
Bench:40%__________
lbs
x5reps
50%__________
lbs
x5reps
60%__________
lbs
x5reps
BarbellRows:2x10reps

(Light)

set1:____________lbs.
set2:____________lbs.

Dips:2x10reps

set1:____________

(Light!Assisted)

set2:____________

38 of 47

Week15Deload
Day3

Deadlifts:40%__________
lbs
x5reps
50%__________
lbs
x5reps
60%__________
lbs
x5reps
DBGobletSquats:2x10

set1:____________lbs.
set2:____________lbs.

Planks:3x30secs

Week15Deload
Day4
Overhead:40%__________
lbs
x5reps
Press50%__________
lbs
x5reps
60%__________
lbs
x5reps
PullUps:2x10reps
(Easy!Assisted)

set1:____________
set2:____________

DBInclineBenchPress:2x10reps

set1:____________lbs.

(Light)

set2:____________lbs.

39 of 47

New1,3,or5repmax
Squat
BenchPress
Deadlift
OverheadPress

40 of 47

Date:________________

ExerciseIndex
BarbellLunges

Theseshouldbeperformedinawalkingmanner(movingforward).
Theyarenotstationarylunges.
Ensurethebackkneetouchesthegroundandthefrontfootstaysflatontheground.
Donotallowyourbodytoleanforward.
Thinkaboutdrivingthebarbellstraightuptowardtheceilingwhenbringingthebackfootto
thefrontfoot.
Planks

Keepcoretight/braceasifsomeonewasgoingtokickyouinthestomach.

DoNOTletyourhipssinkandyourabdomensinktowardsthefloor.
Thisplacesstrainonyourlowerback.
Thegoalofaplankistopreventthisfromhappening

41 of 47


Myfavoriteplankvariation.
Greatforstrengtheningtheshouldersandtricepsaswellasthecore.
BarbellRow

Startwiththebarbell12inchesoffoftheground.
Pullthebarbellintothebody.
Ensureyourlowerbackstaystight.

42 of 47

Dips

BandAssistedDips

UsebandassistanceoraDipassistedmachineifyouareunabletoperformtheprescribed
numberofrepswithyourownbodyweight.
UsethebandsifDipstendtobotheryourshoulders.Thebandtakessomestrainoffofyour
shouldersatthebottombutstillallowsyourtricepstolockoutyourbodyweightatthetopwith
littleassistancefromtheband.

43 of 47

FrontSquats

DBGobletSquat

TheDBGobletsquatcanbeusedbyanyonewhocannotfrontsquatduetomobility
limitations.
Executionisidenticaltothefrontsquat:Kneesout,buttstraightdown,backvertical.

CorrecthandplacementfortheDBGobletSquat

44 of 47

Pullups

Pullups(palmsfacingawayfromyou),Chinups(palmsfacingtowardsyou),orneutralgrip
(Palmsfacingeachother)canbeperformed.
AssistedPullUps

AssistedPullupmachineorBandedPullupscanbeusedforanyonewhocannotperform
theprescribednumberofrepswiththeirbodyweight.

45 of 47

WeightedDips/Pullups

DBInclineBenchPress

Inclineshouldberightarounda45degreeangle

46 of 47

47 of 47