Week 1 Week 2 Week 3 Week 4

Volume Block
MV/MI HV/MI MV/MI HV/MI
Low Bar Squat w/ Belt + Sleevx5 @8, 4-6% x6 @8, 6-8% x5 @8, 4-6% x6 @8, 6-8%
Conventional Deadlif x5 @8, 4-6% x6 @8, 6-8% x5 @8, 4-6% x6 @8, 6-8%
Day 1
Front Squats 4x8 4x8 4x8 4x8
Hanging Leg Raises 3x10 3x10 3x10 3x10

HV/MI MV/MI HV/MI MV/MI

Bench Press x8 @8, 6-8% x5 @8, 4-6% x8 @8, 6-8% x5 @8, 4-6%
2 Ct Pause Bench x6 @8, 6-8% x5 @8, 4-6% x6 @8, 6-8% x5 @8, 4-6%
Day 2
Oberhead Press 4x8 4x8 4x8 4x8
Chin Ups 3xMax 3xMax 3xMax 3xMax

MV/MI HV/MI MV/MI HV/MI

Sumo Deadlif x5 @9, 4-6% x6 @9, 6-8% x5 @9, 4-6% x6 @9, 6-8%
3 Ct Pause Squat x5 @8, 4-6% x6 @8, 6-8% x5 @8, 4-6% x6 @8, 6-8%
Day 3
Rows 4x8 4x8 4x8 4x8
Abwheel 3x15 3x15 3x15 3x15

HV/MI MV/MI HV/MI MV/MI

T'n'g Bench Press x8 @8, 6-8% x5 @8, 4-6% x6 @8, 6-8% x5 @8, 4-6%
Reverse Bands Bench Press x5 @7, 6-8% RE x6 @8, 4-6% RE x5 @7, 6-8% RE x6 @8, 4-6% RE
Day 4
Close Grip Bench Press 4x8 4x8 4x8 4x8
Pull Ups 3xMax 3xMax 3xMax 3xMax
Week 5 Week 6 Week 7 Week 8 Week 9
Intensity Block Deload Exercise Selection
MV/MI MV/HI LV/HI MV/HI LV/MI Prime Squat
x5 @8, 4-6% x2 @9, 4-6% x3 @9, 0-3%x1 @9, 4-6%x4 @8, 0% Secondary Squat
x5 @8, 4-6% x4 @9, 4-6% x4 @9, 0-3%x4 @9, 4-6%x5 @8, 0% Squat Supplement
4x8 4x8 4x8 4x8 4x5
3x10 3x10 3x10 3x10 3x10 Prime Deadlift
Secondary Deadlift
HV/MI MV/HI LV/HI MV/HI LV/MI Deadlift Supplement
x5 @8, 6-8% x3 @9, 4-6% x4 @9, 0-3%x2 @9, 4-6%x4 @8, 0%
x6 @8, 6-8% x5 @9, 4-6% x5 @9, 0-3%x5 @9, 4-6%x5 @8, 0% Prime Bench Main
4x8 4x8 4x8 4x8 4x5 Prime Bench Assist
3xMax 3xMax 3xMax 3xMax 3x8 Prime Bench Supplement

MV/MI MV/HI LV/HI MV/HI LV/MI Secondary Bench Main

x5 @9, 4-6% x2 @9, 4-6% x3 @9, 0-3%x1 @9, 4-6%x4 @8, 0% Secondary Bench Assist
x5 @8, 4-6% x4 @9, 4-6% x4 @9, 0-3%x4 @9, 4-6%x5 @8, 0% Secondary Bench Supplemen
4x8 4x8 4x8 4x8 4x5
3x15 3x15 3x15 3x15 3x10

HV/MI MV/HI LV/HI MV/HI LV/MI

x8 @8-9, 6-8% x3 @9, 4-6% x4 @9, 0-3%x2 @9, 4-6%x4 @8, 0%
x5 @7, 6-8% RE x5 @9, 4-6% x5 @9, 0-3%x5 @9, 4-6%x5 @8, 0%
4x8 4x8 4x8 4x8 4x5
3xMax 3xMax 3xMax 3xMax 3x8
Exercise Selection
Low Bar Squat w/ Belt + Sleeves
3 Ct Pause Squat
Front Squats

Sumo Deadlift
Conventional Deadlift
Rows

Bench Press
2 Ct Pause Bench
Oberhead Press

T'n'g Bench Press

Reverse Bands Bench Press
Close Grip Bench Press
 Week 1 Week 2 Week 3 Week 4
Volume Block Intensity Block
MV/MI HV/MI MV/MI MV/HI
Monday Low Bar Squats w/ Belt + Sleevex5 @8-9, 4-6%x6 @8-9, 6-8%x5 @8-9, 4-6%x2 @9, 4-6%
Conventional Deadlifs x5 @8-9, 4-6%x6 @8-9, 6-8%x5 @8-9, 4-6%x4 @9, 4-6%
3 Ct. Pause Squats 4x8 4x8 4x8 4x8
Hanging Leg Raises 3x10 3x10 3x10 3x10

HV/MI MV/MI HV/MI MV/HI

Tuesday Bench Press x8 @8-9, 6-8%x5 @8-9, 4-6%x5 @8-9, 6-8%x3 @9, 4-6%
Close Grip Bench Press x5 @8-9,6-8%x6 @8-9, 4-6%x5 @8-9, 6-8%x5 @9, 4-6%
Overhead Press 4x8 4x8 4x8 4x8
Chin Ups 3xMax 3xMax 3xMax 3xMax

MV/MI HV/MI MV/MI MV/HI

Thursday Sumo Deadlifs x5 @8-9, 4-6%x6 @8-9, 6-8%x5 @8-9, 4-6%x2 @9, 4-6%
Low Bar Squat w/ Belt + Sleevesx5 @8-9, 4-6%x6 @8-9, 6-8%x5 @8-9, 4-6%x4 @9, 4-6%
Rows 4x8 4x8 4x8 4x8
Abwheel 3x15 3x15 3x15 3x15

HV/MI MV/MI HV/MI MV/HI

Friday Reverse Bands Bench Press x6 @8-9, 6-8%x5 @8-9, 4-6%x5 @8-9, 6-8%x3 @9, 4-6%
Floor Press x5 @8-9, 6-8%x6 @8-9, 4-6%x5 @8-9, 6-8%x5 @9, 4-6%
Close Grip Floor Press 4x8 4x8 4x8 4x8
Pull Ups 3xMax 3xMax 3xMax 3xMax
 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Intensity Block Volume Block Intensity Block
LV/HI MV/HI MV/MI HV/MI MV/MI MV/HI LV/HI MV/HI
x3 @9, 0-3% x1 @9, 4-6% x5 @8-9, 4-6%x6 @8-9, 6-8%x5 @8-9, 4-6%x2 @9, 4-6% x3 @9, 0-3% x1 @9, 4-6%
x4 @9, 0-3% x4 @9, 4-6% x5 @8-9, 4-6%x6 @8-9, 6-8%x5 @8-9, 4-6%x4 @9, 4-6% x4 @9, 0-3% x4 @9, 4-6%
4x8 4x8 4x8 4x8 4x8 4x8 4x8 4x8
3x10 3x10 3x10 3x10 3x10 3x10 3x10 3x10

LV/HI MV/HI HV/MI MV/MI HV/MI MV/HI LV/HI MV/HI

x4 @9, 0-3% x2 @9, 4-6% x8 @8-9, 6-8%x5 @8-9, 4-6%x5 @8-9, 6-8%x3 @9, 4-6% x4 @9, 0-3% x2 @9, 4-6%
x5 @9, 0-3% x5 @9, 4-6% x5 @8-9,6-8%x6 @8-9, 4-6%x5 @8-9, 6-8%x5 @9, 4-6% x5 @9, 0-3% x5 @9, 4-6%
4x8 4x8 4x8 4x8 4x8 4x8 4x8 4x8
3xMax 3xMax 3xMax 3xMax 3xMax 3xMax 3xMax 3xMax

LV/HI MV/HI MV/MI HV/MI MV/MI MV/HI LV/HI MV/HI

x3 @9, 0-3% x1 @9, 4-6% x5 @8-9, 4-6%x6 @8-9, 6-8%x5 @8-9, 4-6%x2 @9, 4-6% x3 @9, 0-3% x1 @9, 4-6%
x4 @9, 0-3% x4 @9, 4-6% x5 @8-9, 4-6%x6 @8-9, 6-8%x5 @8-9, 4-6%x4 @9, 4-6% x4 @9, 0-3% x4 @9, 4-6%
4x8 4x8 4x8 4x8 4x8 4x8 4x8 4x8
3x15 3x15 3x15 3x15 3x15 3x15 3x15 3x15

LV/HI MV/HI HV/MI MV/MI HV/MI MV/HI LV/HI MV/HI

x4 @9, 0-3% x2 @9, 4-6% x8 @8-9, 4-6%x5 @8-9, 4-6%x5 @8-9, 6-8%x3 @9, 4-6% x4 @9, 0-3% x2 @9, 4-6%
x5 @9, 0-3% x5 @9, 4-6% x5 @8-9, 4-6%x6 @8-9, 6-8%x5 @8-9, 4-6%x5 @9, 4-6% x5 @9, 0-3% x5 @9, 4-6%
4x8 4x8 4x8 4x8 4x8 4x8 4x8 4x8
3xMax 3xMax 3xMax 3xMax 3xMax 3xMax 3xMax 3xMax
Week 13
Deload
LV/MI
x4 @8, 0%
x5 @8, 0%
4x5
3x10

LV/MI
x4 @8, 0%
x5 @8, 0%
4x5
3x8

LV/MI
x4 @8, 0%
x5 @8, 0%
4x5
3x10

LV/MI
x4 @8, 0%
x5 @8, 0%
4x5
3x8