Week 1

Week 2

Monday

Monday

1)

Deadlift

Up to 80%x3-Dead Stop

1)

Deadlift

65%x6x4-1 min rest

2)

Up to 82.5%x3-Dead Stop
65%x8x4-1 min rest

Bentover Rows

5x12

2)

Bentover Rows

5x12

3a) GHR/Ham Curl

3x15

3a) GHR/Ham Curl

3x15

3b) BB Shrugs

3x15

3b) BB Shrugs

3x15

4)

3x10

4)

3x10

Dead Bugs

Tuesday
1)

Bike Tempos

Tuesday
2x6x40 sec

1)

or
Incline Treadmill

Dead Bugs

Bike Tempos

2x8x40 sec

or
20 min

Wednesday

Incline Treadmill

25 min

Wednesday

1)

Bench

Up to 85%x3-Paused

1)

Bench

Up to 87.5%x3-Paused

2)

Closegrip Bench

70%x3x8-12

2)

Spoto Press

60%x5x3-1 min rest

3)

Chest Supported Row

5x12-15

3)

Chest Supported Row

5x12-15

4a) DB Front Raises

2-3x15-20

4a) DB Front Raises

2-3x15-20

4b) DB Skullcrushers

2-3x12-15

4b) DB Skullcrushers

2-3x12-15

4c) DB Hammer Curls

2-3x15-20

4c) DB Hammer Curls

2-3x15-20

4d) Face Pulls

2-3x20

4d) Face Pulls

2-3x20

5)

3x10

5)

3x10

Supine Leg Raises

Thursday
1)

Bike Tempos

Thursday
2x6x40 sec

1)

or
Incline Treadmill

Supine Leg Raises

Bike Tempos

2x8x40 sec

or
20 min

Friday

Incline Treadmill

25 min

Friday

1)

Squats

60%x10x2-45 sec rest

1)

Pause Squat

55/60/65/70/75%x5

2)

Front Squat

45/55/65%x10

2)

Front Squat

50/60/70%x8

3)

GHRs/Ham Curl

3x15

3)

GHRs/Ham Curl

3x15

4)

Plank

3x30 sec

4)

Plank

3x45 sec

Saturday

Saturday

1)

Seated Military Press

3x10

1)

Seated Military Press

3x8

2)

DB Floor Press

2x15, 1xRest Pause

2)

DB Floor Press

2x12, 1xRest Pause

3)

Lat Pulldowns

5x12-15

3)

Lat Pulldowns

5x12-15

4a) DB Lateral Raises

2-3x15-20

4a) DB Lateral Raises

2-3x15-20

4b) DB Flies

2-3x12-15

4b) DB Flies

2-3x12-15

4c) Band Pushdowns

2-3x20

4c) Band Pushdowns

2-3x25

Week 3

Week 4

Monday

Monday

1)

Deadlift

Up to 85%x3-Dead Stop

1)

Deadlift

60%x3x3

2)

Reverse Band Dead

100%x1

2)

Bentover Rows

3x10

3)

Deadlift

65%x10x4-1 min rest

3a) GHR/Ham Curl

2x10

4)

Bentover Rows

5x12

3b) BB Shrugs

2x10

5a) GHR/Ham Curl

3x15

4)

2x10

5b) BB Shrugs

3x15

6)

3x10

Dead Bugs

Tuesday
1)

Tuesday
1)

Bike Tempos

Dead Bugs

Bike Tempos

2x6x40 sec

or
2x10x40 sec

Incline Treadmill

20 min

or
Incline Treadmill

30 min
Wednesday

Wednesday

1)

Bench

60%x3x5

Chest Supported Row

3x10

1)

Bench

Up to 90%x3-Paused

2)

2)

Slingshot Bench

Heavy Single, Drop 10%x10

3a) DB Front Raises

2x10

3)

Chest Supported Row

5x12-15

3b) DB Skullcrushers

2x10

4a) DB Front Raises

2-3x15-20

3c) DB Hammer Curls

2x10

4b) DB Skullcrushers

2-3x12-15

3d) Face Pulls

2x10

4c) DB Hammer Curls

2-3x15-20

4)

2x10

4d) Face Pulls

2-3x20

5)

3x10

Supine Leg Raises

Thursday
1)

Thursday
1)

Bike Tempos

Supine Leg Raises

Bike Tempos

2x6x40 sec

or
2x10x40 sec

Incline Treadmill

20 min

or
Incline Treadmill

30 min

Friday
1)

Friday
1)

Squat

60%x3x3

2)

GHRs/Ham Curl

2x10

3)

Plank

3x60 sec

Squat

Up to 3rm

Reverse Band Squat

100%x1

2)

Front Squat

55%x10, 65%x8, 75%x5

Saturday

3)

GHRs/Ham Curl

3x15

1)

Seated Military Press

2x5

4)

Plank

3x60 sec

2)

DB Floor Press

2x10

3)

Lat Pulldowns

3x10

Saturday

4a) DB Lateral Raises

2x10

1)

Seated Military Press

10, 8, 5

4b) DB Flies

2x10

2)

DB Floor Press

2x10, 1xRest Pause

4c) Band Pushdowns

2x20

3)

Lat Pulldowns

5x12-15

4a) DB Lateral Raises

2-3x15-20

4b) DB Flies

2-3x12-15

4c) Band Pushdowns

2-3x30

Week 5

Week 6

Monday

Monday

1)

Up to 90%x2-Dead Stop

1)

Deadlift

Up to 93%x2

70%x7x3-90 sec rest

2)

Deadlift

72.5%x6x3-90 sec rest

Bentover Rows

5x10

3)

Bentover Rows

5x10

3a) GHR/Ham Curl

3x12

4a) GHR/Ham Curl

3x12

3b) BB Shrugs

3x12

4b) BB Shrugs

3x12

4)

3x15

5)

3x15

2)

Deadlift

Dead Bugs

Tuesday
1)

Bike Tempos

Tuesday
2x10x40 sec

1)

or
Incline Treadmill

Dead Bugs

Bike Tempos

2x10x40 sec

or
30 min

Wednesday

Incline Treadmill

30 min

Wednesday

1)

Bench

Up to 95%x2-Paused

1)

Bench

Up to 97.5%x2

2)

Closegrip Bench

75%x3x6-10

2)

Spoto Press

65%x5x3-1 min rest

3)

Chest Supported Row

5x10-12

3)

Chest Supported Row

5x10-12

4a) DB Front Raises

2-3x12-15

4a) DB Front Raises

2-3x12-15

4b) DB Skullcrushers

2-3x10-12

4b) DB Skullcrushers

2-3x10-12

4c) DB Hammer Curls

2-3x12-15

4c) DB Hammer Curls

2-3x12-15

4d) Face Pulls

2-3x20

4d) Face Pulls

2-3x25

5)

3x15

5)

3x15

Supine Leg Raises

Thursday
1)

Bike Tempos

Thursday
2x10x40 sec

1)

or
Incline Treadmill

Supine Leg Raises

Bike Tempos

2x10x40 sec

or
30 min

Friday

Incline Treadmill

30 min

Friday

1)

Squats

65%x8x2-60 sec rest

1)

Pause Squat

60/65/70/75/80%x3

2)

Front Squat

50/60/70%x8

2)

Front Squat

55/65/75%x5

3)

GHRs/Ham Curl

3x12

3)

GHRs/Ham Curl

3x12

4)

Plank

3x60 sec-weighted

4)

Plank

3x60 sec-weighted

Saturday

Saturday

1)

Seated Military Press

3x8

1)

Seated Military Press

3x5

2)

DB Incline Bench

2x15, 1xRest Pause

2)

DB Incline Bench

2x12, 1xRest Pause

3)

Lat Pulldowns

5x10-12

3)

Lat Pulldowns

5x10-12

4a) DB Lateral Raises

2-3x10-12

4a) DB Lateral Raises

2-3x10-12

4b) DB Flies

2-3x10-12

4b) DB Flies

2-3x10-12

4c) Band Pushdowns

2-3x20

4c) Band Pushdowns

2-3x25

Week 7

Week 8

Monday

Monday

1)

Deadlift

Up to 96%x2-Dead Stop

1)

Deadlift

60%x3x3

2)

Reverse Band Dead

105%x1

2)

Bentover Rows

3x10

3)

Deadlift

75%x5x3-90 sec rest

3a) GHR/Ham Curl

2x10

4)

Bentover Rows

5x10

3b) BB Shrugs

2x10

5a) GHR/Ham Curl

3x12

4)

2x10

5b) BB Shrugs

3x12

6)

3x15

Dead Bugs

Tuesday
1)

Tuesday
1)

Bike Tempos

Dead Bugs

Bike Tempos

2x6x40 sec

or
2x10x40 sec

Incline Treadmill

20 min

or
Incline Treadmill

30 min
Wednesday

Wednesday

1)

Bench

60%x3x5

Chest Supported Row

3x10

1)

Bench

Up to 100%x2-Paused

2)

2)

Slingshot Bench

Heavy Single, Drop 10%x10

3a) DB Front Raises

2x10

3)

Chest Supported Row

5x10-12

3b) DB Skullcrushers

2x10

4a) DB Front Raises

2-3x12-15

3c) DB Hammer Curls

2x10

4b) DB Skullcrushers

2-3x10-12

3d) Face Pulls

2x10

4c) DB Hammer Curls

2-3x12-15

4)

2x10

4d) Face Pulls

2-3x30

5)

3x15

Supine Leg Raises

Thursday
1)

Thursday
1)

Bike Tempos

Supine Leg Raises

Bike Tempos

2x6x40 sec

or
2x10x40 sec

Incline Treadmill

20 min

or
Incline Treadmill

30 min

Friday
1)

Friday
1)

Squat

60%x3x3

2)

GHRs/Ham Curl

2x10

3)

Plank

3x60 sec

Squat

Up to 2rm

Reverse Band Squat

104%x1

2)

Front Squat

60%x8, 70%x5, 80%x3

Saturday

3)

GHRs/Ham Curl

3x12

1)

Seated Military Press

2x5

4)

Plank

3x60 sec-weighted

2)

DB Incline Bench

2x10

3)

Lat Pulldowns

3x10

Saturday

4a) DB Lateral Raises

2x10

1)

Seated Military Press

8, 5, 3

4b) DB Flies

2x10

2)

DB Incline Bench

2x10, 1xRest Pause

4c) Band Pushdowns

2x20

3)

Lat Pulldowns

5x10-12

4a) DB Lateral Raises

2-3x10-12

4b) DB Flies

2-3x8-10

4c) Band Pushdowns

2-3x30

Week 9

Week 10

Monday

Monday

1)

Up to 100%x1

1)

Deadlift

Up to 103%x1

80%x4x2-2 min rest

2)

Deadlift

83%x3x2-2.5 min rest

5x8

3)

Bentover Rows

4x8

3a) GHR/Ham Curl

3x10

4a) GHR/Ham Curl

3x8

3b) BB Shrugs

3x10

4b) BB Shrugs

3x8

4)

3x15

5)

3x15

2)

Deadlift
Bentover Rows

Dead Bugs

Tuesday
1)

Bike Tempos

Tuesday
2x10x40 sec

1)

or
Incline Treadmill

Dead Bugs

Bike Tempos

2x10x40 sec

or
30 min

Wednesday

Incline Treadmill

30 min

Wednesday

1)

Bench

Up to 102%x1

1)

Bench

Up to 104%x1

2)

Closegrip Bench

80%x3x5-8

2)

Spoto Press

70%x4x3-1 min rest

3)

Chest Supported Row

5x8-10

3)

Chest Supported Row

4x8-10

4a) DB Front Raises

2-3x10-12

4a) DB Front Raises

2-3x10-12

4b) DB Skullcrushers

2-3x8-10

4b) DB Skullcrushers

2-3x8-10

4c) DB Hammer Curls

2-3x10-12

4c) DB Hammer Curls

2-3x10-12

4d) Face Pulls

2-3x20

4d) Face Pulls

2-3x25

5)

3x15

5)

3x15

Supine Leg Raises

Thursday
1)

Bike Tempos

Thursday
2x10x40 sec

1)

or
Incline Treadmill

Supine Leg Raises

Bike Tempos

2x10x40 sec

or
30 min

Friday

Incline Treadmill

30 min

Friday

1)

Squats

70%x6x2-75 sec rest

1)

Pause Squat

65x5, 70x4, 75x3, 80x2, 85x1

2)

Front Squat

55/65/75%x5

2)

Front Squat

60/70/80%x3

3)

GHRs/Ham Curl

3x10

3)

GHRs/Ham Curl

3x8

4)

Plank

3x60 sec-weighted

4)

Plank

3x60 sec-weighted

Saturday

Saturday

1)

Seated Military Press

3x3

1)

Seated Military Press

5, 3, 1

2)

DB Bench

2x15, 1xRest Pause

2)

DB Bench

2x12, 1xRest Pause

3)

Lat Pulldowns

5x8-10

3)

Lat Pulldowns

4x8-10

4a) DB Lateral Raises

2-3x8-10

4a) DB Lateral Raises

2-3x8-10

4b) DB Flies

2-3x8-10

4b) DB Flies

2-3x8-10

4c) Band Pushdowns

2-3x20

4c) Band Pushdowns

2-3x25

Week 11

Weeek 12

Monday

Monday

1)

Deadlift

Up to 1rm

1)

Deadlift

60%x3x3

2)

Deadlift

86%x2x2-3 min rest

2)

Bentover Rows

3x10

3)

Bentover Rows

3x8

3a) GHR/Ham Curl

2x10

4a) GHR/Ham Curl

3x6

3b) BB Shrugs

2x10

4b) BB Shrugs

3x6

4)

2x10

5)

3x15

Dead Bugs

Dead Bugs

Tuesday
Tuesday
1)

Bike Tempos

1)
2x10x40 sec

2x6x40 sec

or

or
Incline Treadmill

Bike Tempos
Incline Treadmill

20 min

30 min

Wednesday

Wednesday

1)

Bench

Up to 1rm

1)

Bench

60%x3x5

2)

Slingshot Bench

Heavy Single, Drop 10%x10

2)

Chest Supported Row

3x10

3)

Chest Supported Row

3x8-10

3a) DB Front Raises

2x10

4a) DB Front Raises

2-3x10-12

3b) DB Skullcrushers

2x10

4b) DB Skullcrushers

2-3x8-10

3c) DB Hammer Curls

2x10

4c) DB Hammer Curls

2-3x10-12

3d) Face Pulls

2x10

4d) Face Pulls

2-3x30

4)

2x10

5)

3x15

Supine Leg Raises

Supine Leg Raises

Thursday
Thursday
1)

Bike Tempos

1)
2x10x40 sec

2x6x40 sec

or

or
Incline Treadmill

Bike Tempos
Incline Treadmill

20 min

30 min
Friday

Friday
1)

1)

Squat

60%x3x3

Squat

Up to 1rm

2)

GHRs/Ham Curl

2x10

Reverse Band Squat

106%x1

3)

Plank

3x60 sec

2)

Front Squat

65%x5, 75%x3, 85%x1

3)

GHRs/Ham Curl

3x6

Saturday

4)

Plank

3x60 sec-weighted

1)

Seated Military Press

2x5

2)

DB Bench

2x10

3)

Lat Pulldowns

3x10

Saturday
1)

Seated Military Press

3, 2, 1

4a) DB Lateral Raises

2x10

2)

DB Bench

2x10, 1xRest Pause

4b) DB Flies

2x10

3)

Lat Pulldowns

3x8-10

4c) Band Pushdowns

2x20

4a) DB Lateral Raises

2-3x8-10

4b) DB Flies

2-3x8-10

4c) Band Pushdowns

2-3x30