Strength

Training

By Derek Thistlethwaite

1
Thank you for purchasing the 12 week STRENGTH TRAINING

program!
This program is designed to have you adding plates to your lifts
and busting out the sleeves of your favorite Tee.

This is the perfect program for either beginners,

or seasoned lifters. If you need specific exercises, purchase

my personalized coaching and your program cost will be
deducted from the coaching.

Most of the lifts are mapped out for you to follow based off

your maxes.

You will also see some numbers have a set RPE to gauge

off. RPE is how hard something feels to you at the time. It

is a subjective measure of your strength at a given time. We

rate this on a scale from one to ten. The higher the number,

the harder the set felt. By using an RPE, you can regulate

training more effectively and do so in a way that

automatically accounts for your individual differences.

If you’re curious as to what RPE is by a definition here is a

scale to guide.

10: Maximal, no reps left in the tank

9: Last rep is tough but still one rep left in the tank

8: Weight is too heavy to maintain fast bar speed but isn’t a

struggle; 2–4 reps left

7: Weight moves quickly when maximal force is applied to

the weight; “speed weight”

6: Light speed work; moves quickly with moderate force

5: Most warm-up weights

4: Recovery; usually 20 plus rep sets; not hard but intended

to flush the muscle

An RPE below four isn’t important.

You will have to work hard. To get the most out of the program,
INCREASE THE LOAD ON ACCESSORIES. If you are doing the
same weight for RPE 7,8, or 9 on week 10 as you are week 2,

YOU ARE WRONG!! Don’t cheat yourself! Push your accessories

as hard as you would your main lifts.

When “tempo” is prescribed, the first number is the count on the

eccentric, the second is the count on the pause, and the third is
the count on the contraction. If “5-2-0 Tempo bench” is prescribed
do 5 second negative 2 second pause, and an explosive press.

Lastly, you can substitute an accessory if that specific lift or

machine is not available to you. Not everyone will have the

luxury of every machine and we tried to keep it as basic and

full as possible. So, if you don’t have a specific machine or

bar, substitute for what you do have. We look forward to

seeing your progress! Tag me on IG documenting your

training using the program.

 Week 1
Day 1-

Comp. Bench Press- 2x5 @ 82%, rest as needed

Close grip bench 2x5 @ 65% 90 sec rest

Guillotine bench 2x10 @ rpe 7 (be careful on these to start) 90 sec rest

Single arm lat pull down 4x10 @ rpe 7,8,9,9 60 sec rest

Dumbbell lateral raise superset Dumbbell curls 3x8 ea @ rpe 7,8,9 90 sec
rest

Push ups- 6x10 @ rpe 7(add weight if possible) 25 sec rest

Preacher curls- 3x10 @ rpe 7,7,8 60 sec rest

Day 2-

Squat- 2x5 @ 72%, REST AS NEEDED

1 inch deficit Stiff leg deadlift- 2x8 @ rpe 7 180 sec rest

Single leg calf raises- 5x10ea @ rpe 7

Hamstring Curls 3 second negative – 4x10 @ rpe 7,8,8,9 60 sec rest

Leg Extensions 1 sec contraction at the top- 4x15 @ rpe 8 (after each set
flex quads hard for 5 seconds) 60 sec rest
Day 3-

Close grip bench- 3x8 @ 57% comp bench max, 2m rest

Neutral grip cable row (last set mechanical drop set, start leaning forward,
then perpendicular with the floor, then leaning back) - 3x10,10, amrap @
rpe 8 90 sec rest

Hammer curls- 3x8 @ rpe 8 60 sec rest

Dumbbell incline bench- 3x10 @ rpe 7 60 sec rest

Rope tricep ext (last set mechanical drop set, start standing as close to
stack as possible elbows fixed at sides, then take a step back and allow
some elbow movement, then take another step back and use more elbow
movement) after each full set, flex triceps hard for 5 seconds. 3x15,12,
amrap rpe 8 60 sec rest

Strict curls- 3x10 @ rpe 8 1m rest

Skull crushers, at failure switch to cg bench with same weight- 2x amrap @

rpe 8 90 sec rest

Day 4-

Competition Deadlift- 1x3 @ 83%

Conventional deadlift- 2x5 @ 73% (of Conv. Deadlift max) 2m rest

RDLs- 2x6 @ rpe 8 180 sec rest

Calf raises- 3x20 @ rpe 7 60 sec rest

Leg press machine of choice (hack squat, belt squat, etc.)- 2x10 @ rpe 8 60
sec rest

Wide grip lat pulldown- 3x10 @rpe 7 60 sec rest

 Week 2
Day 1-

Comp. Bench Press- 2x5 @ 85%, rest as needed

Close grip bench 2x5 @ 67.5% 90 sec rest

Guillotine bench 2x10 @ rpe 7.5 (be careful on these to start) 90 sec rest

Single arm lat pull down 4x10 @ rpe 7,8,9,9 60 sec rest

Dumbbell lateral raise superset Dumbbell curls 3x10 ea @ rpe 7,8,9 90 sec
rest

Push ups- 6x12 @ rpe 7(add weight if possible) 25 sec rest

Preacher curls- 3x10 @ rpe 7,8,8 60 sec rest

Day 2-

Squat- 2x5 @ 75%, REST AS NEEDED

1 inch deficit Stiff leg deadlift- 2x8 @ rpe 7.5 180 sec rest

Single leg calf raises- 5x11ea @ rpe 7

Hamstring Curls 3 second negative– 4x10 @ rpe 7,8,8,9 60 sec rest

Leg Extensions 1 sec contraction at the top- 4x15 @ rpe 8.5 (after each set
flex quads hard for 5 seconds) 60 sec rest
Day 3-

Close grip bench- 3x8 @ 60% comp bench max, 2m rest

Neutral grip cable row (last set mechanical drop set, start leaning forward,
then perpendicular with the floor, then leaning back) - 3x10,10,amrap @ rpe
8 90 sec rest

Hammer curls- 3x10 @ rpe 8 60 sec rest

Dumbbell incline bench- 3x10 @ rpe 7 60 sec rest

Rope tricep ext (last set mechanical drop set, start standing as close to
stack as possible elbows fixed at sides, then take a step back and allow
some elbow movement, then take another step back and use more elbow
movement) after each full set, flex triceps hard for 5 seconds.
3x15,12,amrap rpe 8.5 60 sec rest

Strict curls- 4x10 @ rpe 8 1m rest

Skull crushers, at failure switch to cg bench with same weight- 2x amrap @

rpe 8 90 sec rest

Day 4-

Competition Deadlift- 1x3 @ 86%

Conventional deadlift- 2x5 @ 75% (of Conv. Deadlift max) 2m rest

RDLs- 2x7 @ rpe 8 180 sec rest

Calf raises- 3x20 @ rpe 7.5 60 sec rest

Leg press machine of choice (hack squat, belt squat, etc.)- 2x12 @ rpe 8 60
sec rest

Wide grip lat pulldown- 3x10 @rpe 7 60 sec rest

 Week 3
Day 1-

Comp. Bench Press- 1x1 @ 90%, rest as needed

Comp. Bench Press- 2x3 @ 78%, rest as needed

Close grip bench 1x5 @ 70% 90 sec rest

Guillotine bench 2x12 @ rpe 7 (be careful on these to start) 90 sec rest

Single arm lat pull down 4x12 @ rpe 7,8,9,9 60 sec rest

Dumbbell lateral raise superset Dumbbell curls 3x10 ea @ rpe 7,8,9 90 sec
rest

Push ups- 6x10 @ rpe 8(add weight if possible) 25 sec rest

Preacher curls- 3x10 @ rpe 7,8,9 60 sec rest

Day 2-

Squat- 2x3 @ 80%, REST AS NEEDED

Pause squat- 2x3 @ 58% 3m rest

1 inch deficit Stiff leg deadlift- 2x6 @ rpe 8 180 sec rest

Single leg calf raises- 5x8ea @ rpe 8

Hamstring Curls 3 second negative– 4x12 @ rpe 7,8,8,9 60 sec rest

Leg Extensions 1 sec contraction at the top- 4x15 @ rpe 9 (after each set
flex quads hard for 5 seconds) 60 sec rest
Day 3-

Close grip bench- 3x6 @ 65% comp bench max, 2m rest

Neutral grip cable row (last set mechanical drop set, start leaning forward,
then perpendicular with the floor, then leaning back) - 3x12,10,amrap @ rpe
8.5 90 sec rest

Hammer curls- 4x10 @ rpe 8 60 sec rest

Dumbbell incline bench- 3x10 @ rpe 7.5 60 sec rest

Rope tricep ext (last set mechanical drop set, start standing as close to
stack as possible elbows fixed at sides, then take a step back and allow
some elbow movement, then take another step back and use more elbow
movement) after each full set, flex triceps hard for 5 seconds.
3x15,12,amrap rpe 8.5 60 sec rest

Strict curls- 4x10 @ rpe 8 1m rest

Skull crushers, at failure switch to cg bench with same weight- 2x amrap @

rpe 8 70 sec rest

Day 4-

Competition Deadlift- 1x5 @ 77%

Conventional deadlift- 2x6 @ 68% (of Conv. Deadlift max) 2m rest

RDLs- 2x7 @ rpe 8 150 sec rest

Calf raises- 3x20 @ rpe 8 60 sec rest

Leg press machine of choice (hack squat, belt squat, etc.)- 2x12 @ rpe 8 60
sec rest

Wide grip lat pulldown- 3x12 @rpe 7 60 sec rest

 Week 4
Day 1-

Comp. Bench Press- 1x1 @ 78%, rest as needed

Comp. Bench Press- 2x3 @ 65%, rest as needed

Close grip bench 1x5 @ 60% 90 sec rest

Guillotine bench 2x12 @ rpe 7 (be careful on these to start) 90 sec rest

Single arm lat pull down 4x12 @ rpe 7 60 sec rest

Dumbbell lateral raise superset Dumbbell curls 3x10 ea @ rpe 7 90 sec rest

Push ups- 6x15 @ rpe 7 (add weight if possible) 25 sec rest

Preacher curls- 3x10 @ rpe 7,8,9 60 sec rest

Day 2-

Squat- 2x3 @ 67%, REST AS NEEDED

Pause squat- 2x3 @ 52% 3m rest

1 inch deficit Stiff leg deadlift- 2x6 @ rpe 8 180 sec rest

Single leg calf raises- 5x8ea @ rpe 7

Hamstring Curls 3 second negative– 4x12 @ rpe 7 60 sec rest

Leg Extensions 1 sec contraction at the top- 4x15 @ rpe 7 (after each set
flex quads hard for 5 seconds) 60 sec rest
Day 3-

Close grip bench- 3x6 @ 55% comp bench max, 2m rest

Neutral grip cable row (last set mechanical drop set, start leaning forward,
then perpendicular with the floor, then leaning back) - 3x12,10,10 @ rpe 7
90 sec rest

Hammer curls- 4x10 @ rpe 7 60 sec rest

Dumbbell incline bench- 3x10 @ rpe 7 60 sec rest

Rope tricep ext (last set mechanical drop set, start standing as close to
stack as possible elbows fixed at sides, then take a step back and allow
some elbow movement, then take another step back and use more elbow
movement) after each full set, flex triceps hard for 5 seconds. 3x15,12,10
rpe 7 60 sec rest

Strict curls- 4x10 @ rpe 7 1m rest

Skull crushers, at failure switch to cg bench with same weight- 2x amrap @

rpe 7 70 sec rest

Day 4-

Competition Deadlift- 1x3 @ 72%

Conventional deadlift- 2x5 @ 60% (of Conv. Deadlift max) 2m rest

RDLs- 2x7 @ rpe 7 150 sec rest

Calf raises- 3x15 @ rpe 8 60 sec rest

Leg press machine of choice (hack squat, belt squat, etc.)- 2x12 @ rpe 7 60
sec rest

Wide grip lat pulldown- 3x12 @rpe 7 60 sec rest

 Week 5
Day 1-

Comp. Bench Press- 1x2 @ 87%, rest as needed

Comp. Bench Press- 2x5 @ 75%, rest as needed

Close grip bench 1x7 @ 67% 90 sec rest

Guillotine bench 2x12 @ rpe 7 (be careful on these to start) 90 sec rest

Single arm lat pull down 4x13 @ rpe 7,8,9,9 60 sec rest

Dumbbell lateral raise superset Dumbbell curls 3x10 ea @ rpe 7,8,9 90 sec
rest

Push ups- 6x20 @ rpe 7(add weight if possible) 1m sec rest

Preacher curls- 4x10 @ rpe 7,8,8,9 60 sec rest

Day 2-

Squat- 1x4 @ 83%, REST AS NEEDED

Pause squat- 2x3 @ 61% 3m rest

1 inch deficit Stiff leg deadlift- 3x5 @ rpe 8 180 sec rest

Single leg calf raises- 5x10ea @ rpe 8

Hamstring Curls 3 second negative– 4x12 @ rpe 7,8,9,9 60 sec rest

Leg Extensions 1 sec contraction at the top- 4x10 @ rpe 9 (after each set
flex quads hard for 5 seconds) 60 sec rest
Day 3-

Close grip bench- 4x3 @ 73% comp bench max, 2m rest

Neutral grip cable row (last set mechanical drop set, start leaning forward,
then perpendicular with the floor, then leaning back) - 3x12,10,amrap @ rpe
8.5 90 sec rest

Hammer curls- 4x10 @ rpe 8 60 sec rest

Shoulder press- 3x8 @ rpe 8 60 sec rest

Rope tricep ext (last set mechanical drop set, start standing as close to
stack as possible elbows fixed at sides, then take a step back and allow
some elbow movement, then take another step back and use more elbow
movement) after each full set, flex triceps hard for 5 seconds.
3x10,8,amrap rpe 8 60 sec rest

Strict curls- 4x10 @ rpe 8.5 1m rest

Skull crushers, at failure switch to cg bench with same weight- 2x amrap @

rpe 8 60 sec rest

Day 4-

Competition Deadlift- 1x2 @ 89%

Conventional deadlift- 3x3 @ 72% (of Conv. Deadlift max) 2m rest

RDLs- 2x7 @ rpe 8 150 sec rest

Calf raises- 4x20 @ rpe 8 60 sec rest

Leg press machine of choice (hack squat, belt squat, etc.)- 2x15 @ rpe 7 60
sec rest

Wide grip lat pulldown- 3x12 @rpe 7.5 60 sec rest

 Week 6
Day 1-

Comp. Bench Press- 1x1 @ 93%, rest as needed

Comp. Bench Press- 1x3 @ 84%, rest as needed

Comp. Bench Press-1x5 @ 72%, rest as needed

Incline machine press 2x5 @ rpe 90 sec rest

Close grip lat pulldown 4x8 @ rpe 8 60 sec rest

Cable front raises superset with crucifix curls 4x10 ea @ rpe 8 60 sec rest

Chest flies- 6x15 @ rpe 7 45 sec rest

Supinated up, pronated down curls- 4x10 @ rpe 7,8,8,9 60 sec rest

Day 2-

Squat- 1x2 @ 86%, REST AS NEEDED

Pause squat- 3x3 @ 64% 3m rest

1 inch deficit Stiff leg deadlift- 3x5 @ rpe 8.5 180 sec rest

1 and ¼ calf raises (bottom of eccentric twice)- 3x10 @ rpe 8

lunges – 4x10 @ rpe 7 60 sec rest

Leg Extension- 4x25 @ rpe 8 60 sec rest

Day 3-

Larsen bench- 4x3 @ 76% comp bench max, 2m rest

Close grip lat pull down - 3x12,10,amrap @ rpe 7 70 sec rest

EZ bar curls- 4x10 @ rpe 8 45 sec rest

Shoulder press- 3x8 @ rpe 8 60 sec rest

Vbar tricep ext 3 sec negative 3x10,8,amrap rpe 8 60 sec rest

Spider curls curls- 2xmax @ rpe 8 1m rest

Skull crushers, at failure switch to cg bench with same weight- 2x amrap @

rpe 8 60 sec rest

Day 4-

Conventional deadlift- 3x5 @ 82% (of Conv. Deadlift max) 2m rest

RDLs- 2x7 @ rpe 8 150 sec rest

5-2-0 tempo Calf raises- 4x20 @ rpe 8 60 sec rest

1 and ¼ Leg press machine of choice (hack squat, belt squat, etc.) - 2x6 @
rpe 7 60 sec rest

Wide grip lat pulldown- 3x12 @rpe 7.5 60 sec rest

 Week 7
Day 1-

Comp. Bench Press- 2x3 @ 87%, rest as needed

Comp. Bench Press-2x5 @ 77%, rest as needed

Close grip lat pulldown 4x10 @ rpe 8 60 sec rest

Cable front raises superset with crucifix curls 5x10 ea @ rpe 8 60 sec rest

Chest flies- 6x10 @ rpe 8 45 sec rest

Supinated up, pronated down curls- 4x10 @ rpe 7,8,8,9 60 sec rest

Day 2-

Squat- 1x1 @ 93%, REST AS NEEDED

Pause squat- 3x3 @ 64% 3m rest

1 inch deficit Stiff leg deadlift- 3x5 @ rpe 8.5 180 sec rest

1 and ¼ calf raises (bottom of eccentric twice)- 3x12 @ rpe 8

lunges – 4x8 @ rpe 7.5 60 sec rest

Leg Extension- 4x25 @ rpe 8 60 sec rest

Day 3-

Larsen bench- 4x3 @ 79% comp bench max, 2m rest

Close grip lat pull down - 3x15,12,amrap @ rpe 7 70 sec rest

EZ bar curls- 4x10 @ rpe 8.5 65 sec rest

Shoulder press- 3x9 @ rpe 8 90 sec rest

Vbar tricep ext 3 sec negative 3x10,8,amrap rpe 8.5 60 sec rest

Spider curls curls- 2xmax @ rpe 8 1m rest

Skull crushers, at failure switch to cg bench with same weight- 3x amrap @

rpe 8 60 sec rest

Day 4-

Comp. deadlift- 1x2 @ 92%

Conventional deadlift 4x3 @ 78% 3m rest

RDLs- 2x7 @ rpe 8 150 sec rest

5-2-0 tempo Calf raises- 4x15 @ rpe 8 60 sec rest

1 and ¼ Leg press machine of choice (hack squat, belt squat, etc.) - 2x7 @
rpe 7 60 sec rest

Wide grip lat pulldown- 3x12 @rpe 8 60 sec rest

 Week 8
Day 1-

Comp. Bench Press- 2x3 @ 75%, rest as needed

Comp. Bench Press-2x5 @ 67%, rest as needed

Close grip lat pulldown 4x10 @ rpe 8.5 60 sec rest

Cable front raises superset with crucifix curls 5x10 ea @ rpe 8 45 sec rest

Chest flies- 6x10 @ rpe 8.5 60 sec rest

Supinated up, pronated down curls- 4x10 @ rpe 8,8,9,9 60 sec rest

Day 2-

Squat- 1x2 @ 72%, REST AS NEEDED

Pause squat- 3x3 @ 56% 3m rest

1 inch deficit Stiff leg deadlift- 3x5 @ rpe 7 180 sec rest

1 and ¼ calf raises (bottom of eccentric twice)- 3x12 @ rpe 7

lunges – 4x8 @ rpe 7.5 60 sec rest

Leg Extension- 4x25 @ rpe 7 60 sec rest

Day 3-

Larsen bench- 4x3 @ 66% comp bench max, 2m rest

Close grip lat pull down - 3x15,12,10 @ rpe 7 70 sec rest

EZ bar curls- 4x10 @ rpe 7 65 sec rest

Shoulder press- 3x9 @ rpe 7 90 sec rest

Vbar tricep ext 3 sec negative 3x10,8,6 rpe 7 60 sec rest

Spider curls curls- 2xmax @ rpe 7 1m rest

Skull crushers, at failure switch to cg bench with same weight- 3x amrap @

rpe 7 60 sec rest

Day 4-

Comp. Deadlift- 1x1 @ 77%

Conventional deadlift- 3x5 @ 70% (of Conv. Deadlift max) 2m rest

RDLs- 2x7 @ rpe 6 150 sec rest

5-2-0 tempo Calf raises- 4x15 @ rpe 7 60 sec rest

1 and ¼ Leg press machine of choice (hack squat, belt squat, etc.) - 2x7 @
rpe 6 60 sec rest

Wide grip lat pulldown- 3x15 @rpe 7 60 sec rest

 Week 9
Day 1-

Comp. Bench Press- 1x1 @ 96%, rest as needed

Comp. Bench Press- 3x3 @ 83%, rest as needed

Close grip lat pulldown 4x12 @ rpe 8.5 60 sec rest

Cable front raises superset with crucifix curls 5x10 ea @ rpe 9 60 sec rest

Chest flies- 4x12 @ rpe 8.5 60 sec rest

Supinated up, pronated down curls- 4x10 @ rpe 8,8,9,9 60 sec rest

Day 2-

Squat- 1x5 @ 82%, REST AS NEEDED

Pause squat- 3x3 @ 66% 3m rest

1 inch deficit Stiff leg deadlift- 3x5 @ rpe 7 180 sec rest

1 and ¼ calf raises (bottom of eccentric twice)- 4x12 @ rpe 8

lunges – 4x8 @ rpe 8 60 sec rest

Leg Extension- 4x25 @ rpe 8.5 60 sec rest

Day 3-

Larsen bench- 2x10 @ 53% comp bench max, 2m rest

Close grip lat pull down - 3x15,12,amrap @ rpe 8 60 sec rest

EZ bar curls- 4x12 @ rpe 8.5 65 sec rest

Shoulder press- 3x9 @ rpe 8 90 sec rest

Vbar tricep ext 3 sec negative 3x10,8,amrap rpe 9 60 sec rest

Spider curls curls- 3x max @ rpe 8 1m rest

Skull crushers, at failure switch to cg bench with same weight- 3x amrap @

rpe 8 60 sec rest

Day 4-

Comp. deadlift- 1x1 @ 95%

Conventional deadlift- 2x3 @ 85% (of Conv. Deadlift max) 2m rest

RDLs- 2x5 @ rpe 7 150 sec rest

5-2-0 tempo Calf raises- 4x10 @ rpe 9 60 sec rest

1 and ¼ Leg press machine of choice (hack squat, belt squat, etc.) - 2x8 @
rpe 8 60 sec rest

Wide grip lat pulldown- 4x12 @rpe 8 60 sec rest

 Week 10
Day 1-

Comp. Bench Press- 1x3 @ 90%, rest as needed

Comp. Bench Press- 3x3 @ 85%, rest as needed

Close grip lat pulldown 4x15 @ rpe 8 60 sec rest

Cable front raises superset with crucifix curls 5x11 ea @ rpe 9 60 sec rest

Chest flies- 4x12 @ rpe 8.5 50 sec rest

Supinated up, pronated down curls- 4x10 @ rpe 8,9,9,9 60 sec rest

Day 2-

Squat- 1x1 @ 96%, REST AS NEEDED

Pause squat- 3x3 @ 70% 3m rest

1 inch deficit Stiff leg deadlift- 3x6 @ rpe 7 180 sec rest

1 and ¼ calf raises (bottom of eccentric twice)- 4x8 @ rpe 8.5

lunges – 4x9 @ rpe 8 60 sec rest

Leg Extension- 4x20 @ rpe 9 60 sec rest

Day 3-

Larsen bench- 2x10 @ 56% comp bench max, 2m rest

Close grip lat pull down - 3x10,8,amrap @ rpe 9 60 sec rest

EZ bar curls- 4x8 @ rpe 9 65 sec rest

Shoulder press- 3x9 @ rpe 8 90 sec rest

Vbar tricep ext 3 sec negative 3x10,10,amrap rpe 8 60 sec rest

Spider curls curls- 3x max @ rpe 8 1m rest

Skull crushers, at failure switch to cg bench with same weight- 3x amrap @

rpe 9 60 sec rest

Day 4-

Comp. deadlift- 1x3 @ 80%

Conventional deadlift- 2x6 @ 70% (of Conv. Deadlift max) 2m rest

RDLs- 2x5 @ rpe 7 150 sec rest

5-2-0 tempo Calf raises- 5x10 @ rpe 9 60 sec rest

1 and ¼ Leg press machine of choice (hack squat, belt squat, etc.) - 2x8 @
rpe 8.5 60 sec rest

Wide grip lat pulldown- 4x12 @rpe 8.5 60 sec rest

 Week 11
Day 1-

Comp. Bench Press- 1x1 @ 100-103%, rest as needed

Comp. Bench Press- 3x3 @ 80%, rest as needed

Close grip lat pulldown 5x10 @ rpe 7 60 sec rest

Cable front raises superset with crucifix curls 5x8 ea @ rpe 9 60 sec rest

Chest flies- 4x8 @ rpe 8.5 50 sec rest

Supinated up, pronated down curls- 4x8 @ rpe 8 60 sec rest

Day 2-

Squat- 1x1 @ 100-103%, REST AS NEEDED (I would recommend taking 1-2

extra rest days before doing the max deadlift)

Pause squat- 3x3 @ 65% 3m rest

1 inch deficit Stiff leg deadlift- 3x7 @ rpe 7 180 sec rest

1 and ¼ calf raises (bottom of eccentric twice)- 4x8 @ rpe 7

lunges – 4x8 @ rpe 7 60 sec rest

Leg Extension- 4x20 @ rpe 7 60 sec rest

Day 3-

Larsen bench- 2x9 @ 59% comp bench max, 2m rest

Close grip lat pull down - 3x10,10,amrap @ rpe 9 60 sec rest

EZ bar curls- 4x8 @ rpe 9 55 sec rest

Shoulder press- 3x8 @ rpe 8.5 90 sec rest

Vbar tricep ext 3 sec negative 3x10,10,amrap rpe 8 60 sec rest

Spider curls curls- 3x max @ rpe 8 1m rest

Skull crushers, at failure switch to cg bench with same weight- 3x amrap @

rpe 10 60 sec rest

Day 4-

Comp. deadlift- 1x1 @ 100-103%

Conventional deadlift- 2x6 @ 70% (of Conv. Deadlift max) 2m rest

RDLs- 2x5 @ rpe 7 150 sec rest

5-2-0 tempo Calf raises- 5x12 @ rpe 9 60 sec rest

1 and ¼ Leg press machine of choice (hack squat, belt squat, etc.) - 2x10 @
rpe 8 60 sec rest

Wide grip lat pulldown- 4x15 @rpe 8 60 sec rest

 Week 12

Day 1-

Comp. Bench Press- 1x1 @ 75%, rest as needed

Comp. Bench Press- 3x3 @ 65%, rest as needed

Close grip lat pulldown 5x10 @ rpe 7 60 sec rest

Cable front raises superset with crucifix curls 5x8 ea @ rpe 7 60 sec rest

Chest flies- 4x8 @ rpe 7 50 sec rest

Supinated up, pronated down curls- 4x8 @ rpe 7 60 sec rest

Day 2-

Squat- 1x1 @ 75%, REST AS NEEDED

Pause squat- 3x3 @ 55% 3m rest

1 inch deficit Stiff leg deadlift- 3x7 @ rpe 6 180 sec rest

1 and ¼ calf raises (bottom of eccentric twice)- 4x8 @ rpe 6

lunges – 4x8 @ rpe 6 60 sec rest

Leg Extension- 4x20 @ rpe 6 60 sec rest

Day 3-

larsen bench- 2x9 @ 59% comp bench max, 2m rest

Close grip lat pull down - 3x10,10,amrap @ rpe 7 60 sec rest

EZ bar curls- 4x8 @ rpe 7 55 sec rest

Shoulder press- 3x8 @ rpe 7 90 sec rest

Vbar tricep ext 3 sec negative 3x10,10,amrap rpe 7 60 sec rest

Spider curls curls- 3x max @ rpe 6 1m rest

Skull crushers, at failure switch to cg bench with same weight- 3x amrap @

rpe 7 60 sec rest

Day 4-

Comp. deadlift- 1x1 @ 75%

Conventional deadlift- 2x6 @ 60% (of Conv. Deadlift max) 2m rest

RDLs- 2x5 @ rpe 6 150 sec rest

5-2-0 tempo Calf raises- 5x12 @ rpe 7 60 sec rest

1 and ¼ Leg press machine of choice (hack squat, belt squat, etc.) - 2x10 @
rpe 7 60 sec rest

Wide grip lat pulldown- 4x15 @rpe 7 60 sec rest

 Congratulations!
You have now completed the Strength Training program. You
are now a real man who trains for strength, and not silly
powerlifting. Good job.

If you would like to purchase another program at 15% off use

code STRENGTHGAINS

If you are interested in personalized coaching after running the

program, you will receive a reduced rate for the first 3 months!
If you are interested DM me on Instagram.