BODYFITBALANCE

THE

POWER-
BUILDING
MANUAL

An 8-week program
designed to help
improve your
performance in the
squat, bench &
deadlift, while also
increasing total body
musculature.
 TABLE OF
CONTENTS

PROGRAM INTRO..................3-5
NUTRITION............................6-8
SUPPLEMENTS..........................9
GENERAL WARMUP..............10-11
HOW TO FIND 1RM...............12-14
CHOOSING WEIGHTS...............15
IMPORTANT INFO................16-19
HELPFUL EQUIPMENT.........20-23
MODIFICATIONS................24-26
WORKOUTS.......................27-61
 PROGRAM
INTRODUCTION

This program is designed to not only increase

your performance in the squat, bench, and
deadlift, but to also help increase your overall
muscularity. I promise you that if you follow the
guidelines set by the program, all the while
dialing in your nutrition, sleep, and
supplementation, you will see great
improvements in total body composition.
Before we start, all of the working sets and
main accessories for the squat, bench, and
deadlift are all percentage based. This means
that you will need to have a starting one-rep
max for each of those three lifts. If you already
have a number for each of the three lifts, you
will not need to max out before embarking on
the program. However, if you do not know
your maxes in each of those three lifts, you will
need to determine that before starting. You do
not need to actually attempt your all-out max
in the gym if you do not want to. Another way
of doing this is by finding a three or even five
rep max. All you need to do then is calculate
your one-rep max based off of the amount of
weight you lifted for the given amount of reps.
By doing a quick search of “one-rep max
calculator”, you can easily accomplish this
without having to do any real work.
 PROGRAM
INTRODUCTION

I will advise you that when you are finding your

one-rep maxes in the three lifts, these attempts
should be “technical maxes.” This simply means
that they should be done with your best
possible form. If you feel as though a breach of
form is about to happen, I advise that you do
not count that as your max. We want to stay as
injury free as possible. I personally recommend
that you max only one of the three lifts in a
given day. You can choose to spread these out
over the course of a week as you so choose.
However, the week that these maxes take
place will count as their own week. A week
after you attempt your first max is when the
eight-week program will start.

Once the program has started, there are

several things you can do to ensure that you
get the most out of this program. The two
biggest things that will help you get through
these eight weeks is your nutrition and sleep.
Your workouts are only as good as your ability
to recover from them. By ensuring that you are
getting enough sleep and consuming enough
calories throughout your day, you are taking
care of two huge factors in terms of recovering
effectively.
 PROGRAM
INTRODUCTION
In addition to your recovery, tracking your
progress is also very crucial to getting the most
out of these eight weeks. By keeping a log book of
all your workouts, this can help you in regard to
progressing at a steady rate. I cannot stress the
importance of also tracking your accessory
movement weights. A bulk of the improvement of
the squat, bench, and deadlift comes from the
progressive overload of the accessory movements.
Lastly, being able to autoregulate can help
prevent you from getting injured or having a less
than stellar workout. If you are sick, your first
priority should be getting better. Your body will
be in a stressed state as is, and working out will
only hinder your body’s ability to recover from
illness. In addition to being sick, there will be days
where you will flat out not feel like training. If it is
an issue from desire, I suggest that you force
yourself to train. If it is an instance where you are
feeling beat up from training or other stresses in
your life, it is okay to take a day off or go lighter in
the session for that day. Trust me, you will not lose
all the progress you’ve accomplished to that point.

I hope that you enjoy these eight weeks of this

program and I thank you for entrusting me with
aiding in your training. I firmly believe that if you
follow these eight weeks to a T and take care of
the other variables, you will undoubtedly see
great improvements in strength and body
composition.
 NUTRITION

As far as nutrition goes,it is the most important

aspect related to your goals. If your main goal
is to put on quality mass, a calorie surplus is
needed. This simply means that you will need to
consume more energy via foods and
supplements than what your energy
expenditure is. To determine your daily calorie
requirements, there are several avenues you
can take. The easiest route would be to look up
a calorie calculator and use this number for a
week. You can then base your future calorie
needs off of whether or not you lost or gained
weight. If you gained weight, you were then by
definition in a calorie surplus. If you lost
weight, then you were in a deficit. If your
weight remained relatively the same, the it is
fair to assume you were at your maintenance
calories. This is obviously not a one-hundred-
percent accurate way to determine this, but it
will get you a fairly accurate number. As far as
what macronutrient breakdown you should
use, that is entirely up to you based on your
beliefs and personal preferences. However, I
would recommend consuming at least 0.8-1.0
gram of protein per pound of body weight.
Regarding the caloric surplus or deficit, there is
a few factors that need to be considered.
 NUTRITION

Depending on whether or not you choose for

your surplus to be moderate or aggressive will
determine how many calories in either
direction you are increasing or decreasing
based off your maintenance calories. If you
choose to be more moderate in your approach,
I recommend consuming or cutting 150-200
calories in either direction per day. If your
maintenance is 2000 calories, this would mean
1850-1800 calories for a deficit or 2150 or 2200
calories for a surplus. With all that being said, I
would recommend the more conservative
approach if you are choosing to be in a deficit.
If you cut too many calories too quickly, there is
a good chance that you can wreak havoc on
your metabolism. Also, based on how you are
feeling and with the progress that you are
seeing or not seeing, it is okay to add or
subtract anywhere from 50-100 calories
weekly, bi-weekly, or quad-weekly depending
on your goals. Ultimately you know your body
the best and should adjust calories accordingly.
There are many helpful YouTube videos if you
are having difficulties with macro tracking or
need more thorough information surrounding
the topic. I will also be releasing a macro guide
that will be available on my website shortly!
 NUTRITION

TIPS FOR CUTTING

1. Eating high volume foods (veggies, fruits,
salads)
2. Shortening your eating window (i.e.
intermittent fasting not magic but can help
control hunger)
3. Consume more protein (high satiety)
4. Drink more water throughout the day (add
zero calorie or low calorie flavoring to make
drinking water more enjoyable)
5. Limit calorically-dense foods
6. Add in low calorie snacks to curb cravings
(popsicles, Jell-O, pudding)

TIPS FOR BULKING

1. Eat breakfast
2. Do not skip meals
3. Eat more frequently
4. Consume snacks between larger meals
(preferably calorie-dense foods such as nuts)
5. Consider purchasing protein supplements to
aid in protein consumption and overall calories
6. Cook with oils or add in things such as cheese
or nut butters to your meals
7. If you are not hungry, you can try to drink
your calories by making a milkshake or
smoothie with juices or whole milk
 SUPPLEMENTS
I will be the first to tell you that supplements
are not necessary. It is possible to consume all
of your daily macro and micronutrients through
whole food consumption, but the reality is that
this is rarely achieved. Before adding in any
supplements, I encourage you to do your best
to satisfy your nutritional needs through whole
food consumption. Choosing your supplements
is completely based on where your diet is
lacking. If you find that you are struggling to
meet your daily protein requirements, the
obvious solution here would be to add a
protein supplement into your diet regimen.
Protein replacements are not some magical
supplement that will increase your strength or
pack on mass. However, they can be useful if
your protein consumption is not up to par. If
you find that your micronutrient requirements
are not being fulfilled, a quality multivitamin
can help fill in the voids. Lastly, the supplement
that will likely give you the most bang for your
buck is creatine monohydrate. Along with
being the most studied supplement out there, it
is likely the most beneficial supplement to aid in
your performance. It is very cheap and can aid
greatly in improving strength and muscle gain.

Click to shop my fav supplements:

 GENERAL WARM-UP
General warm up:
The purpose of a warm up is to both increase
your heart rate and to also prime your body for
the day’s movement. The basics of the warm up
will not change regardless of the workout. I
recommend doing at least a five minute cardio
type movement to start each training session.
After the five minutes of cardio, then it is time
to move into the specific warm up movements.
Below is a sample warm up that can be used for
any day. In this example I used the squat. If
you are feeling “off” or as if a bad training
session is on the horizon, auto-regulation can
be the difference between a productive session
and injury. If you are feeling tight and stiff, go
through the warm up one more time. If things
are still feeling sluggish, drop the prescribed
weight by 5-10% or just call it a day if that too
feels less than stellar. With all this being said, I
would caution you to avoid backing off or
missing training sessions. Odds are, if you are
feeling the need to back off regularly, your
nutrition, sleep, or overall stress management
is likely not up to par.
 GENERAL WARM-UP
For a lower body day, a warm up could look
something like this:

5-10 minutes of cardio (treadmill walk,

stairmaster, elliptical, stationary bike)
Bodyweight walking lunges x 10 steps per leg
Lateral leg swings x 10 per leg
Bodyweight squats x 20
Banded glute activation (side steps, glute
bridges or squats) x10-15
Goblet tempo squats (slow and controlled
descent) x 10
45lb bar x 10
50% x 5
70% x 3

For bench, a warm up could look something like

this:

5-10 minutes of cardio (treadmill walk,

stairmaster, elliptical, stationary bike)
Band pull apart x 20
Push-ups x 10-15
Lat pulldown x 15
Flat dumbbell bench x 15
Triceps pushdown x 15
45lb bar x 10
50% x 5
70% x 3
 HOW TO FIND 1RM
If doing a percentage-based program is
something you have never done before,
knowing your one-rep maxes in the squat,
bench, and deadlift is a must. It is where the
percentages themselves come from. If you have
a somewhat current maximum for the three
main lifts, then you are more than welcome to
use those numbers. If your numbers are a bit
outdated, however, I would recommend that
you also find current maximums. This isn’t to
make your head spin but rather ensure that
you get the most out of this experience. If this is
your first experience with attempting
maximum singles in the three main lifts, do not
worry. It is a fairly straightforward concept
and I will outline how I would go about finding
your one-rep max. First things first, it is
imperative that you perform a thorough warm-
up. The ones listed above are perfect options
for just that. Just be sure that you use the lower
body one for your squat and deadlift max outs
and the upper body warmup for when you are
set to bench. If this is not your first time
attempting maximum attempts in the squat
bench and deadlift, below is an example of
how I would gauge my attempts leading up to
my maximal effort singles. Be aware that the
percentages are essentially arbitrary and are
more so based off the single you are planning
to hit.
 HOW TO FIND 1RM

Assuming that you have completed the

warmups listed above, now is the time to start
putting weight on the bar:

50% x 8
60% x 5
70% x 3
80% x 1
90% x 1
100% x 1
102-105% x 1

You will notice that 80% and beyond will only

be a single repetition. Hopefully after the
completion of the rep at 80% you will have
general idea as to how heavy you will be able
to work up to. Keep in mind that these are
general numbers and layout. If you are feeling
really good, feel free to decrease the number of
attempts you take prior to the single
repetitions. On the contrary, if you are not
feeling “it” attempt to use more build-up sets
prior to taking singles. Do not hesitate to call it
off before you fail. It is best to have a positive
mindset going into the program. Confidence is
HUGE!
 HOW TO FIND 1RM

If you have never attempted a maximal effort

single in training before, the way in which you
approach your max attempt will be much more
open ended. Since you have no number to go
off from previous max attempts, the
progression listed above will not be applicable
to you. Essentially, you should do something
that gives you a general idea as to what your
one-rep max will be for that given lift. It is
important to prime yourself for the max
attempt but do NOT fatigue yourself before you
even get a chance to get to the important stuff!
 CHOOSING WEIGHTS FOR
ACCESSORY MOVEMENTS

Throughout the duration of this program, the

thing that will have the most variability is the
weight or load used with your accessories. A
rule of thumb that I utilize in my own training is
something called, “reps in reserve” or “RIR”. All
that means is after the completion of any given
set, the reps in reserve is the number of reps
that you could have done before you reached
failure. For the accessory work, it would be a
good idea to train around a “2 RIR”. This will
ensure that two things are happening. It will
allow you to train with a weight that is heavy
enough to produce a great enough stimulus to
elicit adaptation, but will not have you at the
brink of failure on every exercise that you do.
Gaining strength and muscle is not a linear
process, so it is crucial that you understand that
the weight you did on hamstring curls or triceps
extensions last week may not be feasible this
week. In addition to that, if the weight you used
last week is far too easy this week, increase the
load! You could have the world’s greatest
program at your disposal but if you choose to
not push yourself with the weights, the latest
scientific breakthrough in program construction
means absolutely nothing. The only exception
to the rule of “2 RIR” is on the week would be
on the week of the deload. During that week I
specify that the RIR is five reps instead of two.
 IMPORTANT THINGS TO
KNOW

Before you begin,it is important to know what

a deload week is. If you have browsed through
the program, you will notice that week seven
differs a bit from the previous six weeks. There
is a fairly significant reduction in both the
intensity and volume. Before saying any more, I
want to ensure you that this week is necessary.
You will NOT lose all the progress you have
made in strength and/or muscle gains. If
anything, the exact opposite will happen. The
deload is meant for you to hone in your
technique in the squat, bench, and deadlift.
More importantly though, the deload will allow
for you to completely recover and actualize
your improvements in strength and
muscularity. If you are feeling beat up at the
conclusion of the first six weeks of the program,
you will likely appreciate the “ease” of the
seventh week. However, do not use this week
to sluff off. Keep your nutrition, sleep, and
general recovery on point. The one thing that
will derail your progress is to have a lackluster
week when in comes to your nutrition and
sleep.

You will also notice that for the accessory

movements I have a specific accessory
movement listed. I need you to be aware that
the movement itself is merely a suggestion.
 IMPORTANT THINGS TO
KNOW

Of course, if I have belt squats prescribed and

you have the capability to perform belt squats,
then do the belt squats. However, if there is no
way that you could perform belt squats, a
substitute is needed. If we are performing belt
squats, the desired targeted muscle is the
quads. Leg extensions, loaded lunges, or goblet
squats are awesome substitutes. If back
extensions are listed as an accessory movement
and you cannot perform them due to an
absence of a back extension machine, there are
substitutes we can use there too. Something
like a RDL, hip swing, reverse hypers, or good
morning would be perfect exercise swaps. The
main idea with this is to mimic the prescribed
movement as well as we can. Swap a squat
pattern movement for another squat pattern
movement. If the movement is hip hinge, it
would be a safe bet to replace it with another
hip hinge movement. The most important thing
is that you are doing something outside of the
squat, bench, and deadlift. The accessory
movements is where we earn our money. It is
where we bring up weaknesses and
accumulate a large portion of our total weekly
volume. If you come across an exercise you are
unable to do, please do not hesitate to reach
out and I would be glad to help you come up
with an alternative or modification.
 IMPORTANT THINGS TO
KNOW

Something else you will notice is that the

volume for accessory movements undulates
weekly. Let’s use the belt squat as an example.
You will notice that on the first squat day in
week one, the prescribed sets and reps is 3x12.
If you go to the first squat workout of the
second week, you will notice that the set and
rep scheme is 4x12. We add another set but we
will stay at the same weight. On the first squat
workout of the third week, you can see that the
set and rep scheme for belt squats is now 5x12.
Keep the weight the same here once again. Fast
forward to the fourth week and the first day
and the set and rep scheme for belt squats is
now 3x8. This is where we want to increase the
load. You just spent three weeks
accommodating to the previous load and have
hopefully accumulated strength from that. If
you look at weeks five and six, you will notice
that the set and rep schemes are 4x8 and 5x8
respectively. While there is certainly a decrease
in volume, the intensity and load of the
accessory has increased. I hope that clears up
any confusion on that matter if there was any

After you have completed the six weeks in

addition to the deload in week seven, it is now
time to test and measure our progress.
 IMPORTANT THINGS TO
KNOW

Hopefully you have followed the program to a

T. If you did just that, you will undoubtedly see
some amazing improvements. The eighth week
is when will re-test our maxes in the squat,
bench, and deadlift. I know I previously stated
that I would recommend breaking up your new
attempts over the course of three days, but if
you are feeling well enough to do it in one
single session by all means go for it. However,
if you would still like to do one lift per day, that
is completely acceptable too. After you have re-
tested and have seen your newfound progress,
I would advise that you take the remainder of
that week fairly easy. You can opt to take it off
completely or spend it doing things in the gym
that you feel as though you have neglected. If
you enjoyed the program and all that it
entailed, feel free to run it again! Why fix what
isn’t broken? If you would like to change up the
accessory exercises the second time through, by
all means do so. You can always get ideas from
the videos that I post on Instagram. With that
being said though, I recommend that you do
not exceed five accessory movements per day.
This will prevent you from accumulating too
much volume. When this occurs, it is quite
possible to move backwards in term of strength
and muscle growth.
 HELPFUL EQUIPMENT/GEAR

Regarding equipment, I will be the first to say

that you definitely do not need equipment or
gear to complete this program. However, I am
a major proponent of being able to put
something on and almost immediately be
better. Starting with your feet, a good pair of
lifting shoes is something that can greatly
enhance your performance. I am not saying
you need to go out and spend $200 on a pair of
olympic style squat shoes, but a shoe that has a
solid hard sole is something you can benefit
greatly from. If you have the money laying
around to justify making that sort of a
purchase, then by all means go crazy. They can
be a great tool if ankle mobility is something
you struggle with. Do NOT use them as a crutch
to a much bigger problem though if that
happens to be the case. Quit being lazy and
work on your positions. I personally wear
Converse sneakers and they are a cheap and
reliable shoe. The nice thing about Converse
sneakers is that they are very versatile. I can
wear them for any exercise and they will not
hinder my ability to perform the exercises
optimally. I would not suggest wearing
anything with a raised heel while performing
deadlifts.
 HELPFUL EQUIPMENT/GEAR

The heel on the shoes can put you into

biomechanically difficult positions and we want
to be efficient movers. Deadlifting in something
that has a flat and solid sole is your best bet. I
would even condone the practice of deadlifting
barefoot if your establishment allows it. Lifting
barefoot in general is a great way to build a
strong sturdy foot. Not only does it improve
foot strength but it will ultimately decrease the
distance you need to pull the bar.

Another fantastic purchase that you would

likely benefit from is a lifting belt. Like the
shoes, you do not have to spend a fortune to
get your hands on a high quality belt. People
like to say that belts can hide or disguise a
weak “core.” Let’s use a little logic though, shall
we? The entire purpose of wearing a lifting belt
is to giving your abdominal and oblique
muscles something to actively push out against.
By doing so, it stabilizes your entire midsection
which in turn helps to protect your spine. In
addition to that, most people can lift more
weight while wearing a belt. By default, your
“core” will have to work much harder to
maintain proper torso position which naturally
comes from using heavier weight.
 HELPFUL EQUIPMENT/GEAR

Now you tell me, would it make much sense to

say that actively contracting your abs and
obliques coupled with using heavier weight
would somehow lead to a “weak” core? Likely
not. Don’t get me wrong though, I certainly
believe that there is a time and a place to
perform a bulk of your movements without a
belt on. That time though is certainly not when
we are actively trying to improve our absolute
strength.

Two other tools that can be used in your

training is straps and wrist wraps. Straps are a
great way to achieve additional pulling volume
if grip is an issue as your workouts progress.
Heck, I think they can be a great tool to help
you focus on the targeted muscle groups, so
you don’t have to worry about grip giving out. I
would venture as far to say that our backs are
likely stronger than our grip. If we only trained
to the limits of our grip strength, odds are we
would not achieve much back growth. With all
that being said, if you find that you need straps
to complete any exercise where grip is a factor,
I would encourage you to devote time in your
training to improve your grip strength. Wrist
wraps are another piece of equipment that has
a place in my training. I typically use them
when I perform low bar squats, bench press,
dumbbell press, and overhead press.
 HELPFUL EQUIPMENT/GEAR

They allow for me to keep my wrists in a “stacked”

position over my forearm which equates to a
stronger and safer position to press and squat
with.

The last piece of equipment that I recommend to

enhance your training experience is a glute band
or hip circle. I use it in all facets of my training
from my warmup, working sets, and as a burnout
to end my training session.

No piece of equipment is needed! Like I previously

stated though, why would you be opposed to
putting a belt or wraps on and immediately being
better because of it? It surely does not make you
weak.

I get my hip circle, belt, straps & knee sleeves from

MBslingshot.com / you can use code "bailey" to
save you money.
 MODIFICATIONS FOR
EXERCISES

When I created this program, the exercises

listed were chosen based off what was
available to me at my gym. With that being
said, I am aware that your gym may not have
as much equipment at your disposal. To add to
that, your gym may have more equipment
selection than that of my own. Before you
embark on this journey of building strength
and muscle, I need you to be aware of one
thing. Outside of the main exercises (bench,
squat, and deadlift), there is really a lot of
options available to you. However, if I have an
exercise listed on a piece of equipment
unavailable to you, do your best to find
another exercise that recruits the muscle
groups targeted by the one I have prescribed.
This doesn’t mean to not perform an exercise
because it’s hard or because you don’t like it.
The goal is to grow physically but but doing
things that you perceive as difficult opens you
up to a world of mental challenges you’ve yet
to experience. Let’s be honest, how much sense
does it make to take the path of least resistance
in resistance training?
 MODIFICATIONS FOR
EXERCISES

Below I have listed several exercises and pieces

of equipment that you may not have access to,
along with various substitutes that you can use!
Keep in mind that these are simply ideas. This
list is not all encompassing and there is a host
of other options that you may use.

Belt squat:
-targeted muscles or movement: quads/squat
pattern
-substitutes: goblet squat, front squat, heels
elevated back squat, leg extensions

Glute ham raises:

-targeted muscles or movement:
hamstrings/knee flexion/hip extension
-substitutes: dumbbell RDL, barbell RDL,
kettlebell hip swing, dumbbell hip swing,
barbell hip thrust, barbell glute bridge,
hamstring curl

Dips:
-targeted muscles or movement: pectoral
group/triceps/anterior deltoid
-substitutes: bench dips/dumbbell
bench/barbell bench/pushups
 MODIFICATIONS FOR
EXERCISES

GHD sit-ups:
-targeted muscles or movement: rectus
abdominis/obliques/hip flexor
group/intercostal group
-substitutes: front planks/side planks/wide leg
sit-ups/straight leg sit-ups/hanging knee
raises/Russian twists/V-sits/hanging leg raises

Chin-ups and pull-ups:

-targeted muscles or movement:
lats/biceps/middle and low
traps/rhomboids/posterior deltoid
-substitutes: lat pulldown/straight arm
pulldown/dumbbell row/cable row

Band pull apart:

-targeted muscles or movement: deltoid
group/traps/rhomboids
-substitutes: rear delt fly/lateral raises/upright
row/shrugs/external rotations
 WEEK 1 / DAY 1

EXERCISE SETSXREPS NOTES

BACK SQUAT 5X5@80% CAN BE LOW OR HIGH

BAR

USE A BELT SQUAT

BELT SQUAT 3X12 MACHINE IF
AVAILABLE TO YOU

THIS SHOULD BE FELT

GLUTE HAM MOSTLY IN THE
3X12 HAMSTRINGS - USE BACK
RAISE EXTENSION MACHINE IF
YOU DO NOT HAVE GHR

DRIVE THRU
3X10 WITH YOUR
DB WALKING HEEL, PUSH
LUNGES EACH LEG YOURSELF WITH
WEIGHT.

GHD OR USING BODYWEIGHT,

PERFORM SIT-UPS
WEIGHTED SIT 50 REPS ON THE GLUTE HAM
MACHINE OR PLATE
UPS WEIGHTED SIT UPS
 WEEK 1 / DAY 2

EXERCISE SETSXREPS NOTES

USE YOUR NORMAL

BENCH PRESS 4X8@65% AND STRONGEST GRIP

KEEP THE SAME GRIP

BENCH PRESS [email protected]% THAT YOU USED
PREVIOUSLY

USE HANGING WEIGHT

VIA DUMBBELLS OR
WEIGHTED OR KETTLEBELLS OR
3X12 BODYWEIGHT IF 12 REPS
ASSISSTED DIPS WITH ADDITIONAL
WEIGHT IS TOO
DIFFICULT

THESE CAN BE DONE

SKULL WITH AN EZ
4X15 BAR,STRAIGHT BAR
CRUSHERS OR EVEN DUMBBELLS

THESE CAN BE
DONE WITH A
REAR DELT 4X15 CABLE,
DUMBBELLS OR
FLY KETTLEBELLS

THESE CAN BE
DONE WITH A
TRICEPS
3X20 CABLE OR EVEN
PUSHDOWNS WITH A BAND
 WEEK 1/ DAY 3

EXERCISE SETSXREPS NOTES

DEADLIFT 1X3@85% USE YOUR PREFEERRED

STANCE

USE THE SAME STANCE.

DEADLIFT 6X3@80% THESE ARE BACKDOWN
SETS TO ACCUMULATE
MORE PULLING VOLUME

DEFICIT
STAND ON PLATES OR
CONVENTIONAL [email protected]% SOME OTHER RAISED
DEADLIFT SURFACE. KEEP THE
DEFICIT AT 3" OR LESS

BARBELL DO THESE FROM A

DEAD STOP ON THE
BENT OVER 3X10 FLOOR TO ELIMINATE
ANY MOMENTUM
ROW

THE RESISTANCE CAN

COME FROM BANDS
OVER YOUR
WEIGHTED BACK 3X6 SHOULDERS, A PLATE IN
EXTENSIONS YOUR HANDS, OR EVEN
HOLDING A BARBELL

THESE WILL
BE
GHD SIT-UPS 50 REPS BODYWEIGHT
AGAIN
 WEEK 1/ DAY 4

EXERCISE SETSXREPS NOTES

BENCH PRESS 4X4@70% USE YOUR STRONGEST

GRIP HERE

MOVE YOUR GRIP IN

CLOSE GRIP BENCH 4X6@65% ROUGHLY TWO FINGER
PRESS WIDTHS

COMPLETE THESE REPS

CHIN-UPS 40 REPS IN AS FEW SETS AS
POSSIBLE

LATERAL USE DUMBBELLS OR

4X12 KETTLEBELLS TO
RAISES PERFORM THESE.
THINK "ARMS OUT"
NOT "UP"

USE BANDS OR CABLES TO

COMPLETE THESE. KEEP
FACE PULLS 4X12 YOUR ELBOWS HIGH TO
KEEP TENSION ON YOUR
REAR DELTS

BAND PULL RETRACT AND DEPRESS

YOUR SCAPULA.PULL
3X20
APARTS WITH YOUR BACK, NOT
YOUR ARMS
 WEEK 1/ DAY 5

EXERCISE SETSXREPS NOTES

THESE CAN BE DONE

WITH A FRONT RACK
FRONT 1X10@55% POSITION OR WITH
SQUAT YOUR ARMS FOLDED

PERFORMED LIKE A
REGULAR BACK SQUAT BUT

PAUSED BACK [email protected]% WITH A BRIEF PAUSE AT THE

BOTTOM. SQUAT BACK UP
WHEN MOMENTUM HAS
SQUAT COMPLETELY STOPPED

PAUSED BACK
[email protected]% SAME NOTES AS ABOVE
SQUAT

FOCUS ON HINGING
AT HIPS AND FEELING
DB RDL'S 4X12 THE STRETCH IN
YOUR HAMMIES

DB
BULGARIAN 4X6
DRIVE THRU FRONT
FOOT HEEL
SPLIT SQUATS

2X30 FOCUS ON A
VERTICAL FOREARM
SIDE PLANKS SECONDS AND KEEPING YOUR
PER SIDE HIPS UP
 WEEK 2/ DAY 1

EXERCISE SETSXREPS NOTES

BACK SQUAT [email protected]% CAN BE LOW OR HIGH

BAR

USE A BELT SQUAT

BELT SQUAT 4X12 MACHINE IF AVAILABLE
TO YOU

THIS SHOULD BE FELT

GLUTE HAM
4X12 MOSTLY IN THE
RAISE HAMSTRINGS

4X8 DRIVE THRU HEEL, DO

DB STEP UPS NOT BOUNCE UP AND
EACH LEG DOWN AT BOTTOM

ADD 5% OF YOUR
BODYWEIGHT FOR
RESISTANCE.
GHD SIT-UPS 45 REPS COMPLETION OF THE
EXERCISE REMAINS
THE SAME AS LAST
WEEK
 WEEK 2/ DAY 2

EXERCISE SETSXREPS NOTES

THESE ARE AT
BENCH PRESS [email protected]% YOUR REGULAR
GRIP WIDTH

SAME GRIP AS THE

BENCH PRESS 3X12@55% PREVIOUS FOUR SETS

USE HANGING WEIGHT

VIA DUMBBELLS OR
WEIGHTED OR KETTLEBELLS OR
4X12 BODYWEIGHT IF 12 REPS
ASSISTED DIPS WITH ADDITIONAL
WEIGHT IS TOO
DIFFICULT

THESE CAN BE DONE

SKULL WITH AN EZ
5X15 BAR,STRAIGHT BAR
CRUSHERS OR EVEN DUMBBELLS

THESE CAN BE
DONE WITH A
REAR DELT 5X15 CABLE,
DUMBBELLS OR
FLY KETTLEBELLS

THESE CAN BE
TRICEPS DONE WITH A
PUSHDOWNS 4X15 CABLE OR EVEN
WITH A BAND
 WEEK 2/ DAY 3

EXERCISE SETSXREPS NOTES

DEADLIFT 5X5@80% USE YOUR PREFEERRED

STANCE

USE THE SAME STANCE.

DEADLIFT 8X3@80% THESE ARE BACKDOWN
SETS TO ACCUMULATE
MORE PULLING VOLUME

STAND ON PLATES OR
DEFICIT
SOME OTHER RAISED
CONVENTIONAL [email protected]% SURFACE. KEEP THE
DEADLIFT
DEFICIT AT 3" OR LESS

DO THESE FROM A
BARBELL DEAD STOP ON THE
BENT OVER 4X6 FLOOR TO ELIMINATE
ANY MOMENTUM
ROWS

RESISTED THE RESISTANCE CAN

COME FROM BANDS OVER
BACK 4X6 YOUR SHOULDERS, A PLATE
IN YOUR HANDS, OR EVEN
EXTENSIONS HOLDING A BARBELL

ADD 5% OF YOUR
BODYWEIGHT FOR
RESISTANCE.

GHD SIT-UPS 45 REPS COMPLETION OF THE

EXERCISE REMAINS THE
SAME AS LAST WEEK
 WEEK 2/ DAY 4

EXERCISE SETSXREPS NOTES

THESE ARE AT
BENCH PRESS [email protected]% YOUR REGULAR
GIRP WIDTH

THESE ARE DONE WITH A

GRIP THAT IS TWO
CLOSE GRIP BENCH
PRESS
4X6@65% FINGER WIDTHS CLOSE
THAN YOUR REGULAR
GRIP

COMPLETE THESE REPS

CHIN-UPS 40 REPS IN AS FEW SETS AS

POSSIBLE

USE DUMBBELLS OR
LATERAL KETTLEBELLS TO
PERFORM THESE.
RAISES 5X12 THINK "ARMS OUT"
NOT "UP"

USE BANDS OR CABLES TO

COMPLETE THESE. KEEP
FACE PULLS 5X12 YOUR ELBOWS HIGH TO
KEEP TENSION ON YOUR
REAR DELTS

RETRACT AND
DEPRESS YOUR
BAND PULL SCAPULA.PULL WITH
4X20 YOUR BACK, NOT
APARTS YOUR ARMS
 WEEK 2/ DAY 5

EXERCISE SETSXREPS NOTES

CONTINUE TO
IMPROVE ON

FRONT THESE. ONE SET

MEANS IT GIVES
[email protected]% YOU ONE
SQUAT CHANCE TO
PERFECT FORM

BRIEF PAUSE IN THE HOLD

PAUSED BACK 1X8@60% LIKE LAST WEEK. WORK
ON STAYING TIGHT IN
SQUAT THE BOTTOM POSITION

PAUSED BACK SAME NOTES AS ABOVE.

SQUAT 3X4@60% THESE BACKOFF SETS
WILL PROVIDE YOU
WITH MORE VOLUME

HEELS ELEVATE HEELS WITH A

ELEVATED 4X10 5LB PLATE TO FOCUS
GOBLET SQUAT MORE ON QUADS

SLOW AND
LEG
EXTENSIONS 4X12 CONTROLLED

ADD 5% OF YOUR
BODYWEIGHT TO
GHD SIT-UPS 45 REPS INCREASE
RESISTANCE ON
THESE
 WEEK 3/ DAY 1

EXERCISE SETSXREPS NOTES

BACK SQUAT 4X4@85% CAN BE LOW OR HIGH

BAR

USE A BELT SQUAT

BELT SQUAT 5X12 MACHINE IF AVAILABLE
TO YOU

THIS SHOULD BE FELT

GLUTE HAM
5X12 MOSTLY IN THE
RAISE HAMSTRINGS

BARBELL THIS SHOULD BE FELT

MOSTLY IN THE
GOOD 5X10 HAMSTRINGS - KEEP
BACK NEUTRAL & CORE
MORNINGS
ENGAGED

ADD 10% OF YOUR

GHD SIT-UPS 40 REPS BODYWEIGHT FOR
RESISTANCE
 WEEK 3/ DAY 2

EXERCISE SETSXREPS NOTES

BENCH PRESS 4X6@70% USE YOUR NORMAL OR

STRONGEST GRIP

SAME GRIP AS THE

BENCH PRESS [email protected]% PREVIOUS 4 SETS

CONTINUE TO USE THE

WEIGHTED SAME MODALITY OF
OR ASSISTED 5X12 RESISTANCE THAT YOU
HAVE BEEN
DIPS

SKULL CONTINUE TO USE

4X20 THE SOME
CRUSHERS EQUIPMENT

CONTINUE TO USE THE SOME

REAR DELT 4X20 EQUIPMENT AND MODALITIES

FLY

TRICEPS BANDS OR
5X15
PUSHDOWNS CABLES
 WEEK 3/ DAY 3

EXERCISE SETSXREPS NOTES

DEADLIFT 1X3@90% USE YOUR PREFERRED

DEADLIFT STANCE

MAKE THESE REPS

DEADLIFT 10X3@80% SMOOTH YET FAST

CONVENTIONAL CONTINUE TO USE THE

DEFICIT 2X6@60% SAME DEFICIT
DEADLIFT

DEAD STOP ONCE

AGAIN. MAKE SURE
BARBELL BENT
4X8 WE ARE PULLING
OVER WITH OUR BACK

MAKE SURE WE ARE

WEIGHTED BACK 4X7 BEING CONSISTENT
WITH OUR LOADING
EXTENSIONS

USING 10% OF YOUR

GHD SIT-UPS 40 REPS BODYWEIGHT FOR
RESISTANCE
 WEEK 3/ DAY 4

EXERCISE SETSXREPS NOTES

CONTINUE TO USE
BENCH PRESS 4X4@75% YOUR REGULAR GRIP
WIDTH

TWO FINGER WIDTHS

CLOSE GRIP [email protected]% INSIDE OF YOUR
BENCH PRESS
REGULAR GRIP WIDTH

THE GOAL WITH THESE IS

CHIN-UPS TO REDUCE THE AMOUNT
45 REPS OF SETS NEEDED

ATTEMPT TO USE THE

LATERAL WEIGHTS IN
4X20 PREVIOUS WEEKS.
RAISES

IF YOU HAVE BEEN

USING A CABLE
FACE PULLS 4X20 ATTACHMENT,
CONTINUE TO DO SO

USE THE SAME

BANDTHAT YOU
BAND PULL 4X15 HAVE USE THUS
APARTS FAR
 WEEK 3/ DAY 5

EXERCISE SETSXREPS NOTES

KEEP YOU
FRONT CHEST UP AND
1X6@60% CONTINUE TO
SQUAT PERFECT YOUR
TECHNIQUE

CONCENTRATE ON
PAUSE BACK [email protected]% REMAINING TIGHT AND
STABLE IN THE BOTTOM
SQUAT POSITITON

SAME NOTES AS THE

PAUSED BACK
[email protected]% PREVIOUS TABLE
SQUAT

FOCUS ON HINGING AT
DB RDL'S 4X15 HIPS AND FEELING THE
STRETCH IN YOUR
HAMMIES

DB
4X8 FOCUS ON DRIVING
BULGARIAN THRU FRONT FOOT HEEL
EACH LEG
SPLIT SQUAT

ADD 10% OF YOUR

GHD SIT-UPS 40 REPS BODYWEIGHT FOR
RESISTANCE
 WEEK 4/ DAY 1

EXERCISE SETSXREPS NOTES

BACK SQUAT [email protected]% CAN BE LOW OR HIGH

BAR

USE A BELT SQUAT

BELT SQUAT 3X8 MACHINE IF AVAILABLE
TO YOU

THIS SHOULD BE FELT

GLUTE HAM
3X8 MOSTLY IN THE
RAISE HAMSTRINGS

BARBELL OR FOCUS ON HINGING AT

5X12 HIPS AND FEELING THE
DB RDL'S STRETCH IN YOUR
HAMMIES

ADD 15% OF YOUR

GHD SIT-UPS 35 REPS BODYWEIGHT FOR
RESISTANCE
 WEEK 4/ DAY 2

EXERCISE SETSXREPS NOTES

BENCH PRESS [email protected]% USING YOUR REGULAR

GRIP

SAME REGULAR GRIP ON

BENCH PRESS 3X10@60% THESE

SQUEEZE YOUR GLUTES

BARBELL TO BEGIN THE
OVERHEAD 3X8 MOVEMENT AND AVOID
EXTENDING YOUR
PRESS LUMBAR SPINE

SLIGHT BEND IN ELBOW

DUMBBELL AND STOP THE UPWARD

MOVEMENT ONCE

FRONT 3X10 YOUR ARM IS

PARARLLEL TO THE
RAISES GROUND

BE SURE TO
BAND FACE PULL WITH

PULLS 3X12 YOUR REAR

DELTS

SQUEEZE YOUR
SINGLE ARM TRICEPS AT THE
BOTTOM OF THE
TRICEPS 3X12
EXTENSION
EXTENSION
 WEEK 4/ DAY 3

EXERCISE SETSXREPS NOTES

DEADLIFT [email protected]% CONTINUE TO USE YOUR

PREFERRED STANCE

THE PERCENTAGE FOR

DEADLIFT 6X2@85% THESE BACK OFF SETS
HAS INCREASED BUT THE
VOLUME HAS DROPPED

WE HAVE ADDED A
DEFICIT THIRD SET ON THESE
CONVENTIONAL 3X6@60% THIS WEEK. DEFICIT
DEADLIFT WILL REMAIN THE
SAME

THESE ROWS SHOULD

BE VERY STRICT AND

PENDLAY FROM THE FLOOR

3X6 PRIOR TO STARTING

ROW EACH REP

BE SURE THAT THESE

KETTLEBELL HIP
ARE MOVING FROM
SWING 3X10 THE HIPS AND NOT THE
LEGS

USE 15% OF YOUR

GHD SIT-UPS 35 REPS BODYWEIGHT FOR
ADDED RESISTANCE
 WEEK 4/ DAY 4

EXERCISE SETSXREPS NOTES

BENCH PRESS [email protected]% USING REGULAR GRIP

YET

CLOSE GRIP TWO FINGER WIDTHS

4X5@70% INSIDE OF YOUR
BENCH REGULAR GRIP
PRESS

THE NUMBER OF REPS

HAS INCREASED. A
GOOD GOAL WOULD
CHIN-UPS 50 REPS BE TO MAINTAIN THE
NUMBER OF SETS
FROM LAST WEEK

NEUTRAL GRIP PULL WITH YOUR BACK

AND NOT YOUR ARMS
LAT 3X10
PULLDOWN

PULL THESE INTO YOUR

CHEST HIP POCKET TO
SUPPORTED 3X10 ENSURE THAT YOU ARE
DUMBBELL ROW FULLY ENGAGING
YOUR BACK

SLIGHT BEND IN
STRAIGHT ARM ELBOW AND
PULLDOWNS 3X12 CONCENTRATE ON
PULLING WITH THE
LATS
 WEEK 4/ DAY 5

EXERCISE SETSXREPS NOTES

FRONT KEEP PUSHING THESE!

[email protected]% ATTACKING THESE
SQUAT WILL PAY OFF!

CONCENTRATE ON
PAUSE BACK 1X5@65% REMAINING TIGHT AND
STABLE IN THE BOTTOM
SQUAT POSITITON

SAME NOTES AS THE

PAUSED BACK
[email protected]% PREVIOUS TABLE
SQUAT

5X8 DRIVE THRU HEEL - DO

DB STEP UPS NOT BOUNCE ON
EACH LEG
WAY UP

DB WALKING 5X6 DRIVE THRU HEELS -

SLOW & CONTROLLED
LUNGES EACH LEG

ADD 10% OF YOUR

GHD SIT-UPS 40 REPS BODYWEIGHT FOR
RESISTANCE
 WEEK 5/ DAY 1

EXERCISE SETSXREPS NOTES

BACK SQUAT 3X3@90% -CAN BE LOW OR HIGH

BAR

SETS HAVE INCREASED

BELT SQUAT 4X8 BACK TO 4. KEEP THE
LOAD THE SAME AS LAST
WEEK

SETS HERE HAVE INCREASED

GLUTE HAM BACK TO 4 AS WELL. IF
4X8 LOADING THESE, KEEP THE
RAISE LOAD THE SAME

USE BARBELL OR
SUMO RDL 4X15 DUMBBELL - KEEP
TOES POINTED OUT

ADD 20% OF YOUR

BODYWEIGHT FOR
GHD SIT-UPS 35 REPS RESISTANCE
 WEEK 5/ DAY 2

EXERCISE SETSXREPS NOTES

BENCH PRESS 4X6@75% RGULAR GRIP YET

AGAIN

RGULAR GRIP YET AGAIN

BENCH PRESS [email protected]%

THESE CAN BE DONE

NEUTRAL GRIP
STANDING OR SEATED
DUMBBELL
OVERHEAD
4X8 BUT ENSURE THAT YOUR
LOW BACK AND GLUTES
PRESS ARE LOCKED IN

DUMBBELL "Y" SLIGHT BEND IN

ELBOW AND STOP
RAISES 4X10
WHEN ARMS REACH
PARALLEL

DUMBBELL FOCUS ON THE

ARNOLD PRESS 4X12 ANTERIOR STRETCH IN

THE BOTTOM

STOP THE UPWARD

DUMBBELL MOVEMENT ONCE

UPRIGHT ROW 4X12 YOUR UPPER ARM

REACHES PARALLEL
 WEEK 5/ DAY 3

EXERCISE SETSXREPS NOTES

DEADLIFT 1X2@95% CONTINUE TO USE YOUR

PREFERRED STANCE

SAME PERCENTAGE OF
DEADLIFT 8X2@85% LAST WEEK BUT VOLUME
IS GOING BACK UP

INTENSITY HAS
DEFICIT INCREASED AND
CONVENTIONAL [email protected]% VOLUME HAS SEEN A
DEADLIFT REDUCTION

DUMBBELL SUPPORT YOURSELF

WITH YOUR NON-
SINGLE ARM 4X8 WORKING ARM
AGAINST SOMETHING
ROW

WIDE STANCE
FOCUS ON DRIVING
DUMBBELL 4X12 YOUR KNEES OUT
GOBLET SQUAT

USE 20% OF YOUR

GHD SIT-UPS 30 REPS BODYWEIGHT FOR
ADDED RESISTANCE
 WEEK 5/ DAY 4

EXERCISE SETSXREPS NOTES

BENCH PRESS 4X3@80% USING REGULAR GRIP

YET

CLOSE GRIP TWO FINGER WIDTHS

[email protected]% INSIDE OF YOUR
BENCH REGULAR GRIP
PRESS

SAME 50 REPS AS LAST

CHIN-UPS 50 REPS
WEEK. LET'S SEE IF WE
CAN BEAT THE NUMBER
OF SETS NEEDED

DUMBBELL RETRACT YOUR

HAMMER 4X10
SCAPULA AND KEEP
YOUR ELBOWS AT
CURL YOUR SIDE

IF YOU HAVE A ROPE

CABLE ATTACHMENT, THAT
4X10 WOULD BE YOUR BEST
UPRIGHT ROW
BET

RETRACT YOUR
STRAIGHT BAR SCAPULA AND KEEP
4X12 YOUR ELBOWS AT
CURL
YOUR SIDE
 WEEK 5/ DAY 5

EXERCISE SETSXREPS NOTES

FRONT NOTHING NEW HERE!

1X5@65% GET AFTER THESE
SQUAT

CONCENTRATE ON
PAUSE BACK [email protected]% REMAINING TIGHT AND
STABLE IN THE BOTTOM
SQUAT POSITITON

SAME NOTES AS THE

PAUSED BACK
[email protected]% PREVIOUS TABLE
SQUAT

DB DRIVE THRU
5X8
BULGARIAN FRONT FOOT
EACH LEG
SPLIT SQUATS HEEL

DB NARROW
FEET SHOULDER
STANCE 5X10
WIDTH OR CLOSER
GOBLET SQUAT

ADD 20% OF YOUR

BODYWEIGHT FOR
GHD SIT-UPS 30 REPS THE RESISTANCE ON
THESE
 WEEK 6/ DAY 1

EXERCISE SETSXREPS NOTES

BACK SQUAT [email protected]% -CAN BE LOW OR HIGH

BAR

WE ARE BACK UP TO 5
BELT SQUAT 5X8 WORKING SETS

WE ARE BACK UP TO 5
GLUTE HAM 5X8 WORKING SETS

RAISE

ELEVATE TOES
TOES ON A 5LB PLATE
ELEVATED DB 5X10 - MORE HAMMY
RECRUITMENT
RDL

ADD 25% OF YOUR

GHD SIT-UPS 30 REPS BODYWEIGHT FOR
RESISTANCE
 WEEK 6/ DAY 2

EXERCISE SETSXREPS NOTES

BENCH PRESS [email protected]% RGULAR GRIP YET

AGAIN

TWO FINGER WIDTHS

CLOSE GRIP 3X10@55% INSIDE OF YOUR
BENCH PRESS REGULAR GRIP

SEATED REACH
LATERAL 5X8 OUT AND
RAISES NOT UP

SINGLE ARM
FOCUS ON NOT
DUMBBELL
LEANING TO YOUR
OVERHEAD 5X10
NON-WORKING SIDE
PRESS

FOCUS ON
ALTERNATING
CONTROLLING THE
DUMBBELL 5X12 WEIGHT AND NOT
FRONT RAISE SWINGING IT

BOTTOMS UP THESE WILL BE

KETTLEBELL TOUGH TO
5X12 STABILIZE SO
OVERHEAD
START LIGHT!
PRESS
 WEEK 6/ DAY 3

EXERCISE SETSXREPS NOTES

DEADLIFT [email protected]% CONTINUE TO USE YOUR

PREFERRED STANCE

UP TO 10 SETS ON THESE.
DEADLIFT 10X2@85% THAT IS ALL THAT HAS
CHANGED!

VOLUME IS ON THE
DEFICIT WAY BACK UP.
CONVENTIONAL [email protected]% INTENSITY IS THE
DEADLIFT SAME

MAKE SURE YOU

BARBELL 4X8 ARE ACHEIVING
LATERAL EACH ENOUGH DEPTH
ON THE LUNGE
LUNGE LEG

WIDE GRIP PULL WITH YOUR BACK

LAT AND NOT YOUR ARMS
4X15
PULLDOWN

USE 25% OF YOUR

GHD SIT-UPS 30 REPS BODYWEIGHT FOR
ADDED RESISTANCE
 WEEK 6/ DAY 4

EXERCISE SETSXREPS NOTES

BENCH PRESS [email protected]% USING REGULAR GRIP

YET

BENCH TWO FINGER WIDTHS

[email protected]% INSIDE OF YOUR
PRESS REGULAR GRIP

DUMBBELL
DO YOUR BEST TO
OVERHEAD KEEP YOUR ELBOWS
4X15 IN. PREVENT THEM
TRICEPS FROM FLARING
EXTENSIONS

USE A MEDIUM INCLINE

INCLINE ON THESE. LET YOUR
ELBOWS DRIFT BACK
DUMBBELL 4X12 TO GET A DEEP
CURLS STRETCH

FLOOR DO NOT BOUNCE

DUMBBELL THE DUMBBELLS
4X15 OFF THE
TRICEPS
GROUND
ROLLBACK

EZ BAR
GAINED ANOTHER SET
PREACHER 5X12 ON THESE ONCE
CURLS AGAIN
 WEEK 6/ DAY 5

EXERCISE SETSXREPS NOTES

FRONT NOTHING NEW HERE!

[email protected]% GET AFTER THESE
SQUAT

CONCENTRATE ON
PAUSE BACK 1X3@70% REMAINING TIGHT AND
STABLE IN THE BOTTOM
SQUAT POSITITON

SAME NOTES AS THE

PAUSED BACK
2X2@70% PREVIOUS TABLE
SQUAT

LEG
4X15 SLOW AND
EXTENSION
CONTROLLED

DB REVERSE 4X10 DRIVE THRU

LUNGES EACH LEG HEEL

ADD 25% OF YOUR

BODYWEIGHT FOR
GHD SIT-UPS 30 REPS THE RESISTANCE ON
THESE
 WEEK 7/ DAY 1

EXERCISE SETSXREPS NOTES

THESE SHOULD FEEL

BACK SQUAT "EASY" BUT MAKE
3X3@70% SURE YOU ARE
MOVING THEM FAST

NOTHING TOO DIFFICULT

GLUTE HAM 3X10 HERE. USE YOUR
BODYWEIGHT HERE
RAISE

HEELS THESE SHOULD NOT BE

ELEVATED 3X10 DIFFICULT. LEAVE
ROUGHLY TEN REPS
GOBLET SQUAT

BACK BACK TO
40 REPS USING
EXTENSIONS
BODYWEIGHT
 WEEK 7/ DAY2

EXERCISE SETSXREPS NOTES

THESE SHOULD FEEL

BENCH PRESS "EASY" BUT MAKE
3X3@70% SURE YOU ARE
MOVING THEM FAST

LEAVE ROUGHLY FIVE

INCLINE DB 3X10 REPS IN THE TANK

BENCH

CHEST LEAVE FIVE REPS IN THE

TANK. THESE CAN BE
SUPPORTED 3X10 DONE USING WHATEVER
EQUIPMENT YOU'D LIKE
ROW

SQUEEZE AT
CONTRACTION,
SEATED CABLE GET A GOOD
3X10 STRETCH IN ON
ROW WAY BACK
 WEEK 7/ DAY3

EXERCISE SETSXREPS NOTES

THESE SHOULD FEEL

DEADLIFT "EASY" BUT MAKE
3X3@70% SURE YOU ARE
MOVING THEM FAST

LEAVE ROUGHLY FIVE

BACK 3X10 REPS IN THE TANK

EXTENSIONS

SINGLE LEG
LEAVE ROUGHLY FIVE
HAMSTRING 3X10 REPS IN THE TANK
CURL

CHOOSE
LAT
3X12 WHICHEVER
PULLDOWN GRIP YOU'D
LIKE
 WEEK 7/ DAY 4

EXERCISE SETSXREPS NOTES

THESE SHOULD FEEL

BACK SQUAT "EASY" BUT MAKE
5X1@65% SURE YOU ARE
MOVING THEM FAST

THESE SHOULD FEEL

BENCH PRESS 5X1@65% "EASY" BUT MAKE SURE
YOU ARE MOVING THEM
FAST

THESE SHOULD NOT BE

GOBLET
3X10 DIFFICULT. LEAVE
SQUAT ROUGHLY TEN REPS

THESE SHOULD NOT BE

DUMBBELL DIFFICULT. LEAVE
3X10 ROUGHLY TEN REPS
BENCH
 WEEK 8

MAX OUT
DAY 1
SQUAT

MAX OUT
DAY 2
BENCH

MAX OUT
DAY 3
DEADLIFT

REST

REST
REST OR START
PROGRAM OVER