Day Bench Squat

Main Move Bench Press Squat

Assistance Paused BP / Competitional Paused Squats / Front squats
Third Dips Farmers Walk/Carries
+ flyes,cables,pullover calves, hamstrings, abs

Bench, OHP
Wave # 1 2
Light 55% x 12 ; 65% x 10 ; 75% x 8 (AMRAP) 60% x 10 ; 70% x 8 ; 80% x 6 (AMRAP)
Medium 60% x 10 ; 70% x 8 ; 80% x 6 (AMRAP) 65% x 8 ; 75% x 6 ; 85% x 4 (AMRAP)
High 65% x 8 ; 75% x 6 ; 85% x 4 (AMRAP) 70% x 6 ; 80% x 4 ; 90% x 2 (AMRAP)

Squats, Deadlif
Wave # 1 2
Light
Medium 5x5 6x4
High 8x3 8x2

Day Bench Deadlif

Main Move M H
Assistance L M
Third H L

Main Move L M
Assistance H L
Third M H

Main Move H L
Assistance M H
Third L M

Week 1, Wave 1
Day 1 - Bench Sets, Reps
Main Move Bench Press 67.5 x 10 ; 77.5 x 8 ; 87.5 x 6 (AMRAP) - 7
Assistance Paused BP 55 x 12 ; 65 x 10 ; 75 x 8 (AMRAP) - 9
Third Dips 30 x 8 ; 34 x 6 ; 38 x 4 (AMRAP) - 8
Week 2, Wave 1
Day 1 Chest Sets, Reps
Main Move Bench Press 60x12 ; 72.5x10 ; 82.5x8 (AMRAP) - 10
Assistance Competition BP 65x8 ; 75x6 ; 85x4 (AMRAP) - 6
Third Dips 30x10 ; 34x8 ; 38x6 (AMRAP) - 8

Week 3, Wave 1
Day 1 Bench Sets, Reps
Main Move Bench Press 8x72.5 ; 6x82.5 ; 4x92.5 AMRAP - 6
Assistance Paused BP 10x60 ; 8x70 ; 6x80 AMRAP - 7
Third Dips 12x20 ; 10x30 ; 8x34 (AMRAP) - 9

Week 1, Wave 2
Day 1 - Bench Sets, Reps
Main Move Bench Press 8x72.5 ; 6x82.5 ; 4x92.5 AMRAP - 6
Assistance Competition Bench 10x60 ; 8x70 ; 6x80 AMRAP - 6
Third Dips 36x6 ; 40x4 ; 44x2 AMRAP - 6

week 2 , wave 2 bp 10x67.5 8x77.5 6x87.5 8 amrap

paused bp 6x70, 4x80 2x90 amrap 5
dips 8x35 6x40 4x42.5 amrap 4

week 3 wave 2 bp 6x77.5 4x87.5 2x100 amrap 5

paused bp 8x65 6x75 4x85 amrap 7
dips 10x20 8x30 6x40
week 1 wave 3 bp 6x77.5 4x87.5 2x100 amrap 5
paused bp 5x75 3x85 1x95 amrap 4
dips light

week 2 bp 8x72.5 ; 6x82.5 ; 4x95 AMRAP

paused bp 6x70 ; 4x80 ; 2x90 AMRAP
dips 5x36 ; 3x42 ; 1x48

500g ovaz
150g nuci
150g fruits
150g honey
100g oil coconut
OHP Deadlif
OHP Sumo DL
Z Press, Close Grip Bench Paused Conv DL, Rows
Chin-ups Pull-ups
curls,sup. Rows, tri. Ext, sh. Raises/pulls Box jumps, abs

3
65% x 8 ; 75% x 6 ; 85% x 4 (AMRAP)
70% x 6 ; 80% x 4 ; 90% x 2 (AMRAP)
75% x 5 ; 85% x 3 ; 95% x 1 (AMRAP)

8x3
8x1

OHP Squat
L M
H L
M H

H L
M H
L M

M H
L M
H L

Day 2 Legs
Main Move Squats
Assistance Front Squats
Third Farmers Walk
Day 2 Back
Main Move DL
Assistance Paused DL
Assistance Bent-over rows
Third Pullups

Day 2 Back
Main Move DL
Assistance Romanian DL
Assistance Bent-over rows
Third Pullups

Day 2 Back
Main Move DL
Assistance Romanian DL
Assistance Bent-over rows
Third Pullups
 25
150
20
30
65
Movement PRs (100%) 3rep
Bench Press 110 100
Paused BP 100
Competitional BP 100
Dips 130 (-bw)
Squat 142.5 132.5
Paused Squat 120 105
Front Squats 112.5
OHP 65 60
Z Press 60
CG Bench 105 95
Chin-Ups 115(-bw) 20
Sumo DL 182.5 170
Paused Conv. DL 150 127.5
Rows 105
Pull-ups 110(-bw)

WEEK 1
WEEK 1
WEEK 1

WEEK 2
WEEK 2
WEEK 2

WEEK 3
WEEK 3
WEEK 3

Sets, Reps Day 3 Arms

8x92.5 ; 6x107.5 ; 4x122.5 (AMRAP) - 5 Main Move OHP
10x67.5 ; 8x77.5 ; 6x90 (AMRAP) - 6 Assistance Z Press
4x30kg - amrap Assistance CGB
Third Chin-ups
Third Dips
Sets reps Day 3 Arms
5x5 - 140,150,155,160,140 Main Move OHP
3x80;3x87.5;3x120 Assistance Z Press
5x5 - 70,70,70,70 Assistance CGB
8x3 - 20x3 ; 21.25x5 Third Chin-ups
Third Dips

Day 3 Arms
8x3 - BAD day Main Move OHP
5x5 - nop Assistance Z Press
5x5 -niet Assistance CGB
Amrap BW, 5kg, 10kg, BW Third Chin-ups
Third Dips

Day 3 Arms
sets of 2 Main move OHP
sets of 4 Assistance Z Press
sets of 4 Assistance CGB
sets of 6 Third Chins
Third Dips

Day 3 Arms
Main move OHP
Assistance Z Press
Assistance CGB
Third Chins
Third Dips

Day 3 Arms
Main move OHP
Assistance Z Press
Assistance CGB
Third Chins
Third Dips
Day 1, wave 3 Arms
Main move OHP
Assistance shoulder press
Assistance CGB
Third Chins
Third Dips

Week 2, wave 3 Arms

Main move OHP
Assistance shoulder press
Assistance CGB
Third Chins
Third Dips

ohp 6x45 4x52.5 2x57.5

cgp 8x67.5 6x80 4x90
pull ups 20kg x 5 , 4set
dips 20kgs x 10 , 4sets
shoulder press
5rep 8rep
92.5 77.5

122.5 100

55

90

160

Sets, Reps Day 4 Deadlif

12x35 ; 10x42.5 ; 8x47.5 (AMRAP) - 8 Main Move Deadlif
8x40 ; 6x45 ; 4x50 (AMRAP) - 6 Assistance Paused CONV DL
8x70 ; 6x77.5 ; 4x90 (AMRAP) - 5 Assistance Bent over rows
10x12 ; 8x16 ; 6x20 (AMRAP) -6 Third Pull-ups
12x20 ; 10x30 ; 34x8 (AMRAP) - 10
Sets, Reps Day 4 Legs
8x42.5 ; 6x50 ; 4x55 (AMRAP) - 6 Main Move Squats
10x35 ; 8x42.5 ; 6x47.5 (AMRAP) - 4 BADAssistance Front Squats
10x62.5 ; 8x72.5 ; 6x85 (AMRAP) - 6 Third Farmers Walk
12x10 ; 10x14 ; 8x16 (AMRAP) - 8
12x20 ; 10x30 ; 8x34 (AMRAP) - 6 bad

Sets, Reps Legs

10x40 ; 8x45; 6x52.5 (AMRAP) - 7 Bad day, back problems
12x32.5 ; 10x40 ; 8x45 (AMRAP) - 7
12x57.5 ; 10x67.5 ; 8x80 (AMRAP) - 9
8x14 ; 6x18 ; 4x20 (AMRAP) - 6
8x32 ; 6x36 ; 4x40 (AMRAP) - 8

8x42.5 6x50 4x55 amrap

6x42.5 4x47.5 2x52.5amrap
6x72.5 4x85 2x95 amrap
8x15 6x17.5 4x20 amrap
8x32.5 6x35 4x40 amrap

6x45 4x52.5 2x57.5 amrap 5

8x40 6x45 4x50 amrap 0
8x67.5 6x80 4x90 amrap 6

20x10 30x8 40x6 6

8x42.5 6x50 4x55 amrap

10x35 8x40 6x45
10x62.5 8x72.5 6x85 amrap
6x18 4x20 2x25 amrap
6x34 4x38 2x42 amrap
8x42.5 6x50 4x55 amrap

5x77.5 3x90 1x100 amrap

864
864

5x50 3x55 1x60 amrap

6x72.5 4x85 2x95 amrap

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Sets, Reps
10x110 ; 8x127.5 ; 6x145 (AMRAP)
12x82.5 ; 10x97.5 ; 8x112.5 (AMRAP)
12x57.5 ; 10x67.5 ; 8x77.5 (AMRAP)
8x14 ; 6x16 ; 4x18 (AMRAP)
Sets, Reps
5x3 - 120,125,130,125,120
3x3 - 100,105,100
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