Week 1

Day 1
Back Squat 10RM, then -10% for 2×10
Deadlift 5RM, then -10% for 2×5 not paused
Goodmornings 3 x 8 reps

Day 2
Bench Press 1st and last rep competition pause 10RM, then -10% for 2×10
DB Clean & Press 5×10
DB Tricep Extensions/6 ss Pushdowns/10 x 6 sets

Day 3
Front Squat 5RM, then -10% for 2×5
Unilateral RDLs 8 reps x 3 sets ea leg
Farmer’s Walk Unilateral 45 sec ea hand x 3 sets if you get all 3 sets with
each hand without sitting the bar down, increase the weight the next week 5
10 lbs
BB Rows 3 sets x 10 reps

Day 4
1 Boards Closegrip Bench Press 3RM
Closegrip Bench 5RM, then -10% for 2×5
Weighted Dips 3×8-10 reps
Plate Lateral Raises 3 x 10reps

Day 5
Back Squats 1st rep Paused 5 sec 3RM, then -10% for 2×3 not paused
Elevated Suitcase Deadlifts 3 x 8 Reps ea side
GHDs 3×8 Reps

Week 2
Day 1
Back Squat 10RM, then -10% for 2×10
Deadlift 5RM, then -10% for 2×5 not paused
Goodmornings 3 x 8 reps

Day 2
Bench Press 10RM, then -10% for 2×10
DB Clean & Press 10 reps x 5 sets
DB Tricep Extensions/6 ss Pushdowns/10 x 6 sets

Day 3
Front Squat first 2 reps paused 1 sec 5RM, then -10% for 2×5
Unilateral RDLs 8 reps x 3 sets ea leg
Farmer’s Walk Unilateral 45 sec ea hand x 3 sets if you get all 3 sets with
each hand without sitting the bar down, increase the weight the next week 5
10 lbs
BB Rows 3 sets x 10 reps

Day 4
1 Boards Closegrip Bench Press 3RM
Closegrip Bench 5RM, then -10% for 2×5
Weighted Dips 3×8-10 reps
Plate Lateral Raises 3 x 10reps
Day 5
Back Squats 1st rep Paused 3 sec 3RM, then -10% for 2×3 not paused
Elevated Suitcase Deadlifts 3 x 8 Reps ea side
GHDs 3×8 Reps

Week 3
Day 1
Back Squat 8RM, then -10% for 2×8
Deadlift 5RM, then -10% for 2×5 not paused
Goodmornings 3 x 8 reps

Day 2
Bench Press 1st and last rep competition pause 8RM, then -10% for 2×8
DB Clean & Press 10 reps x 5 sets
DB Tricep Extensions/6 ss Pushdowns/10 x 8 sets

Day 3
Front Squat 5RM, then -10% for 2×5
Unilateral RDLs 8 reps x 3 sets ea leg
Farmer’s Walk Unilateral 45 sec ea hand x 3 sets if you get all 3 sets with
each hand without sitting the bar down, increase the weight the next week 5
10 lbs
BB Rows 3 sets x 10 reps

Day 4
1 Boards Closegrip Bench Press 1RM
Closegrip Bench 5RM, then -10% for 5
Weighted Dips 3×8-10 reps
Plate Lateral Raises 3 x 10reps

Day 5
High Bar Back Squats 1st rep Paused 1 sec 3RM, then -10% for 2×3 not
paused
Elevated Suitcase Deadlifts 3 x 8 Reps ea side
GHDs 3×8 Reps

Week 4
Day 1
Back Squat 5RM
Deadlift 3RM
Goodmornings 3 x 8 reps

Day 2
Bench Press 1st and last rep competition pause 5RM
DB Tricep Extensions/6 ss Pushdowns/10 x 4 sets
BB Rows 3 sets x 10 reps

Day 3
Front Squat 3RM
Unilateral RDLs 8 reps x 3 sets ea leg
Farmer’s Walk Unilateral 45 sec ea hand x 3 sets if you get all 3 sets with
each hand without sitting the bar down, increase the weight the next week 5
10 lbs
Day 4
Floor Presses 5RM, then -10% for2x 5
Weighted Dips 3×8-10 reps
Plate Lateral Raises 3 x 10reps

Day 5
Back Squats with 3 sec pause 1RM
Elevated Suitcase Deadlifts 3 x 8 Reps ea side

Week 5
Day 1
Back Squat 5RM, then -10% for 2×5
Deadlift every minute on the minute focus speed 70% for 8 sets of 1 reps
EMOM (work up in weight but don’t pass 90%
Goodmornings 3 x 5 reps

Day 2
Bench Press 1st and last rep competition pause 5RM, then -10% for 2×5
Closegrip Floor Presses 8RM, then -10% for 2×8
DB P. Cleans 3 sets x 15 reps

Day 3
Front Squat first 2 reps paused 3 sec 3RM, then -10% for 2×3
BB Rows 3 sets x 6 reps
Farmer’s Walk Bilateral 45 sec x 3 sets if you get all 3 sets without sitting the
bar down, increase the weight the next week 5-10 lbs
Abdominal Work
Day 4
2 Board Closegrip Bench Press 3RM
Closegrip Bench 3RM, then -10% for 2×3
DB Tri-Delts 3×9 ea direstion
Pull-Ups 3 sets of submaximal reps

Day 5
Back Squats 1st rep Paused 5 sec 1RM, then -20% for 3×3 not paused
Zercher Deadlifts off Blocks with Bar at Knee 3RM, then -10% for 2×3
GHDs 3×8 Reps

Week 6
Day 1
Back Squat 5RM, then -10% for 2×5
Deadlift every minute on the minute focus speed 70% for 10 sets of 1 reps
EMOM (work up in weight but don’t pass 90%
Goodmornings 3 x 5 reps

Day 2
Bench Press 1st and last rep competition pause 5RM, then -10% for 2×5
Closegrip Floor Presses 8RM, then -10% for 2×8
DB P. Cleans 3 sets x 15 reps

Day 3
Front Squat first 2 reps paused 1 sec 3RM, then -10% for 2×3
BB Rows 3 sets x 6 reps
Farmer’s Walk Bilateral 45 sec x 3 sets if you get all 3 sets without sitting the
bar down increase the weight the next week 5 10 lbs
Day 4
2 Board Closegrip Bench Press 3RM
Closegrip Bench 3RM, then -10% for 2×3
Pull-Ups 3 sets of submaximal reps
DB Tri-Delts 3×9 ea direstion

Day 5
Back Squats 1st rep Paused 3 sec 1RM, then -20% for 3×3 not paused
Zercher Deadlifts off Blocks with Bar at Knee 3RM, then -10% for 2×3
GHDs 3×8 Reps

Week 7
Day 1
Back Squat 5RM, then -10% for 2×5
Deadlift every minute on the minute focus speed 70% for 10 sets of 1 reps
EMOM (work up in weight but don’t pass 90%
Goodmornings 3 x 5 reps

Day 2
Bench Press 1st and last rep competition pause 5RM, then -10% for 2×5
Closegrip Floor Presses 8RM, then -10% for 2×8
DB P. Cleans 3 sets x 15 reps

Day 3
Front Squat 3RM, then -10% for 2×3
BB Rows 3 sets x 6 reps
Farmer’s Walk Bilateral 45 sec x 3 sets if you get all 3 sets without sitting the
bar down, increase the weight the next week 5-10 lbs
Abdominal Work

Day 4
2 Board Closegrip Bench Press 1RM
Closegrip Bench 3RM, then -10% for 2×3
Pull-Ups 3 sets of submaximal reps
DB Tri-Delts 3×9 ea direstion

Day 5
Back Squats 1st rep Paused 1 sec 1RM, then -20% for 3×3 not paused
Deadlift off Blocks with Bar Below Knee 3RM, then -10% for 3
GHDs 3×8 Reps

Week 8
Day 1
Back Squat 3RM
Deadlift every minute on the minute focus speed 70% for 6 sets of 1 reps
EMOM (work up in weight but don’t pass 90%
Hyper Extensions 3×8

Day 2
Bench Press 1st and last rep competition pause 3RM
DB P. Cleans 3 sets x 15 reps
Tricep Pushdowns 3×12
Upper Muscular Imbalance
Day 3
Front Squat 3RM, then -10% for 3
BB Rows 3 sets x 6 reps

Day 4
Floor Presses 3RM, then -10% for 2×3
Pull-Ups 3 sets of submaximal reps
DB Tri-Delts 3×9 ea direstion

Day 5
Bar Back Squats 1RM
Deadlift off Blocks with Bar Below Knee 3RM, then -10% for 3
GHDs 3×8 Reps

Week 9
Day 1
Back Squat 3RM, then -10% for 2×3
Deadlift with mini-bands every minute on the minute 70% for 8 sets of 1 reps
EMOM (work up in weight but no misses)
Kang Squats 3 x 5 reps start at 35% of Back Squat and work up from there

Day 2
Bench Press 1st and last rep competition pause 3RM, then -10% for 2×3
Closegrip Floor Presses 5RM, then -10% for 2×5
Plate Lateral Raises 3 sets x 10 reps
Seated or T-Bar Rows 3 sets x 10 reps
Day 3
Front Squat Paused 5 sec 1RM, then -20% for 3×3 not paused
Weighted Hypers 8 reps x 3 sets
Abdominal Work

Day 4
3 Board Closegrip Bench Press 3RM
Closegrip Bench Paused 3 sec on chest 1 RM, then -20% for 3×3 not pause
DB Tricep Extensions 6 sets x 8 reps with 30-45 sec rest between sets
Pull-ups 3 sets of submaximal reps

Day 5
High Bar Back Squats 1st rep paused 5 sec 5RM, then -10% for 2×5 not
paused
Deadlifts off 4″ Blocks 3RM, then -10% for 2×3
GHDs 3×8 Reps
Core Muscular Imbalance

Week 10
Day 1
Back Squat 2RM, then -10% for 2×2
Deadlift with mini-bands every minute on the minute 70% for 6 sets of 1 reps
EMOM (work up in weight but no misses)then take bands off and max
Kang Squats 3 x 5 reps start at 35% of Back Squat and work up from there

Day 2
Bench Press 1st and last rep competition pause 2RM, then -10% for 2×2
Closegrip Floor Presses 5RM then 10% for 2×5
Plate Lateral Raises 3 sets x 10 reps
Seated or T-Bar Rows 3 sets x 10 reps

Day 3
Front Squat Paused 3 sec 1RM, then -20% for 3×3 not paused
Weighted Hypers 8 reps x 3 sets
Abdominal Work

Day 4
3 Board Closegrip Bench Press 2RM
Closegrip Bench Paused 3 sec on chest 1 RM, then -20% for 3×3 not pause
DB Tricep Extensions 6 sets x 8 reps with 30-45 sec rest between sets
Pull-ups 3 sets of submaximal reps

Day 5
High Bar Back Squats 1st rep paused 3 sec 5RM, then -10% for 2×5 not
paused
Deadlifts off 4″ Blocks 1RM, then -20% for 2×3
GHDs 3×8 Reps

Week 11
Day 1
Back Squat 1RM, then -20% for 3
Deadlift every minute on the minute 70% for 8 sets of 1 reps EMOM (work u
in weight but not past 90%)

Day 2
Bench Press competition pause 1RM then -20% for 3
Plate Lateral Raises 3 sets x 10 reps
Seated or T-Bar Rows 3 sets x 10 reps

Day 3
Abdominal Work
Recovery Day

Day 4
3 Board Closegrip Bench Press 1RM
Closegrip Bench Paused 3 sec on chest 1 RM, then -20% for 3 not paused
DB Tricep Extensions 6 sets x 8 reps with 30-45 sec rest between sets

Day 5
High Bar Back Squats Take 90% of week 10’s 5RM for 2×5
Deadlifts off 2 inch Blocks 1RM
GHDs 3×8 Reps

Week 12 Taper Week and testing

Day 1
Back Squat 85% 2×1
Deadlift 80% 2×1

Day 2
Bench Press competition pause 85% 2×1
Seated or T-Bar Rows 3 sets x 10 reps

Day 3
Abdominal Work
Recovery Day
Mobiity

Day 4
Off just move aroung

Day 5
Max Out
Squat
Bench
Deadlift