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
