Main lifts 1RM TM T2 lifts 1RM TM Focus on Side and Rear Delts, C

Squat 95 WGPD 90 Maintain Lats, Tris, Hams

Bench 78 Spoto 70
Deads 130 115.5 Front 85
Push Press 50 Slingshot 85

Week 1
Day 1 Day 2
Exercises % Weight Sets Reps Notes Exercises
Push Press 0.7 34 1 3 Squat
Push Press 0.8 40 1 3 Squat
Push Press 0.9 44 5 3+ Squat
Slingshot 0.6 50 5 10 WGPL
Weighted PU 4 12 Leg Press
Incline DB 3 12 Single Leg Work
Accessories Accessories
Face Pulls 3 12 Face Pulls
Latteral Delts 3 15 Latteral Delts
Triceps 5 12 Abs
Biceps 3 12 Biceps

Week 2
Day 1 Day 2
Exercises % Weight Sets Reps Notes Exercises
Push Press 0.65 32 1 5 Squat
Push Press 0.75 36 1 5 Squat
Push Press 0.85 42 5 5 Squat
Slingshot 0.675 56 5 10 WGPL
Weighted PU 4 10 Leg Press
Incline DB 4 10 Single Leg Work
Accessories Accessories
Face Pulls 4 12 Face Pulls
Latteral Delts 4 15 Latteral Delts
Triceps 5 12 Abs
Biceps 4 12 Biceps

Week 3
Day 1 Day 2
Exercises % Weight Sets Reps Notes Exercises
Push Press 0.75 36 1 5 Squat
Push Press 0.85 42 1 5 Squat
Push Press 0.95 46 3 5 Squat
Slingshot 0.75 62 4 6-8 WGPL
Slingshot 0.75 62 1 AMRAP WGPL
Weighted PU 4 8 Leg Press
Incline DB 5 8 Single Leg Work
Accessories Accessories
Face Pulls 5 12 Face Pulls
Latteral Delts 5 15 Latteral Delts
Triceps 5 12 Abs
Biceps 5 12 Biceps
us on Side and Rear Delts, Chest, Quads
ntain Lats, Tris, Hams

Day 3
% Weight Sets Reps Notes Exercises % Weight
0.7 66 1 3 Bench 0.7 54
0.8 76 1 3 Bench 0.8 62
0.9 84 3 3+ Bench 0.9 70
0.6 54 5 10 Spoto 0.6 42
3 12 Rows
gle Leg Work 3 12 Flies
Accessories
3 12 Upright Rows
3 15 Triceps
4 12 Hammer Curls
3 12

Day 3
% Weight Sets Reps Notes Exercises % Weight
0.65 60 1 5 Bench 0.65 50
0.75 70 1 5 Bench 0.75 58
0.85 80 3 5 Bench 0.85 66
0.675 60 5 10 Spoto 0.675 46
4 10 Rows
gle Leg Work 4 10 Flies
Accessories
4 12 Upright Rows
4 15 Triceps
4 12 Hammer Curls
4 12

Day 3
% Weight Sets Reps Notes Exercises % Weight
0.75 70 1 5 Bench 0.75 58
0.85 80 1 5 Bench 0.85 66
0.95 90 2 5 Bench 0.95 74
0.75 66 4 6-8 Spoto 0.75 52
0.75 66 1 AMRAP Spoto 0.75 52
 5 8 Rows
gle Leg Work 5 8 Flies
Accessories
5 12 Upright Rows
5 15 Triceps
4 12 Hammer Curls
5 12
 Day 4
Sets Reps Notes Exercises % Weight Sets Reps
1 3 Deadlift 0.7 80 1 3
1 3 Deadlift 0.8 92 1 3
5 3+ Deadlift 0.9 102 3 3+
5 10 Front Squat 0.6 50 10 5
4 12 Back Raises 4 12
3 12 Rows 4 12
Accessories
3 12 Upright Rows 3 15
5 12 Abs 4 12
3 12 Biceps 3 12

Day 4
Sets Reps Notes Exercises % Weight Sets Reps
1 5 Deadlift 0.65 74 1 5
1 5 Deadlift 0.75 86 1 5
5 5 Deadlift 0.85 98 3 5
5 10 Front Squat 0.675 56 10 5
4 10 Back Raises 4 10
4 10 Rows 4 10
Accessories
4 12 Upright Rows 4 15
5 12 Abs 4 12
4 12 Biceps 4 12

Day 4
Sets Reps Notes Exercises % Weight Sets Reps
1 5 Deadlift 0.75 86 1 5
1 5 Deadlift 0.85 98 1 5
3 5 Deadlift 0.95 108 2 5
4 6-8 Front Squat 0.75 62 4 4
1 AMRAP Front Squat 0.75 62 1 AMRAP
4 8 Back Raises 4 8
5 8 Rows 4 8
Accessories
5 12 Upright Rows 5 15
5 12 Abs 4 12
5 12 Biceps 5 12
Notes

Notes

Notes
Main lifts 1RM TM T2 lifts 1RM TM
Squat 97.5 WGPD 92.5
Bench 80.5 Spoto 72.5
Deads 130 118 Front 87.5
Push Press 52.5 Slingshot 87.5

Week 1
Day 1 Day 2
Exercises % Weight Sets Reps Notes Exercises
Push Press 0.7 36 1 3 Squat
Push Press 0.8 42 1 3 Squat
Push Press 0.9 46 5 3+ Squat
Slingshot 0.65 56 5 8 WGPL
Weighted PU 4 12 Leg Press
Incline DB 3 12 Single Leg Work
Accessories Accessories
Face Pulls 3 12 Face Pulls
Latteral Delts 3 15 Latteral Delts
Triceps 5 12 Abs
Biceps 3 12 Biceps

Week 2
Day 1 Day 2
Exercises % Weight Sets Reps Notes Exercises
Push Press 0.65 34 1 5 Squat
Push Press 0.75 38 1 5 Squat
Push Press 0.85 44 5 5 Squat
Slingshot 0.725 62 5 8 WGPL
Weighted PU 4 10 Leg Press
Incline DB 4 10 Single Leg Work
Accessories Accessories
Face Pulls 4 12 Face Pulls
Latteral Delts 4 15 Latteral Delts
Triceps 5 12 Abs
Biceps 4 12 Biceps

Week 3
Day 1 Day 2
Exercises % Weight Sets Reps Notes Exercises
Push Press 0.75 38 1 5 Squat
Push Press 0.85 44 1 5 Squat
Push Press 0.95 48 3 5 Squat
Slingshot 0.8 70 4 6 WGPL
Slingshot 0.8 70 1 AMRAP WGPL
Weighted PU 4 8 Leg Press
Incline DB 5 8 Single Leg Work
Accessories Accessories
Face Pulls 5 12 Face Pulls
Latteral Delts 5 15 Latteral Delts
Triceps 5 12 Abs
Biceps 5 12 Biceps
 Day 3
% Weight Sets Reps Notes Exercises % Weight
0.7 68 1 3 Bench 0.7 56
0.8 78 1 3 Bench 0.8 64
0.9 86 3 3+ Bench 0.9 72
0.6 54 5 8 Spoto 0.65 46
3 12 Rows
gle Leg Work 3 12 Flies
Accessories
3 12 Upright Rows
3 15 Triceps
4 12 Hammer Curls
3 12

Day 3
% Weight Sets Reps Notes Exercises % Weight
0.65 62 1 5 Bench 0.65 52
0.75 72 1 5 Bench 0.75 60
0.85 82 3 5 Bench 0.85 68
0.675 62 5 10 Spoto 0.725 52
4 10 Rows
gle Leg Work 4 10 Flies
Accessories
4 12 Upright Rows
4 15 Triceps
4 12 Hammer Curls
4 12

Day 3
% Weight Sets Reps Notes Exercises % Weight
0.75 72 1 5 Bench 0.75 60
0.85 82 1 5 Bench 0.85 68
0.95 92 2 5 Bench 0.95 76
0.75 68 4 6-8 Spoto 0.8 58
0.75 68 1 AMRAP Spoto 0.8 58
 5 8 Rows
gle Leg Work 5 8 Flies
Accessories
5 12 Upright Rows
5 15 Triceps
4 12 Hammer Curls
5 12
 Day 4
Sets Reps Notes Exercises % Weight Sets Reps
1 3 Deadlift 0.7 82 1 3
1 3 Deadlift 0.8 94 1 3
5 3+ Deadlift 0.9 106 3 3+
5 8 Front Squat 0.65 56 8 5
4 12 Back Raises 4 12
3 12 Rows 4 12
Accessories
3 12 Upright Rows 3 15
5 12 Abs 4 12
3 12 Biceps 3 12

Day 4
Sets Reps Notes Exercises % Weight Sets Reps
1 5 Deadlift 0.7 82 1 5
1 5 Deadlift 0.8 94 1 5
5 5 Deadlift 0.9 106 3 5
5 8 Front Squat 0.725 62 8 3
4 10 Back Raises 4 10
4 10 Rows 4 10
Accessories
4 12 Upright Rows 4 15
5 12 Abs 4 12
4 12 Biceps 4 12

Day 4
Sets Reps Notes Exercises % Weight Sets Reps
1 5 Deadlift 0.75 88 1 5
1 5 Deadlift 0.85 100 1 5
3 5 Deadlift 0.95 112 2 5
4 6 Front Squat 0.8 70 4 4
1 AMRAP Front Squat 0.8 70 1 AMRAP
4 8 Back Raises 4 8
5 8 Rows 4 8
Accessories
5 12 Upright Rows 5 15
5 12 Abs 4 12
5 12 Biceps 5 12
Notes

Notes

Notes