Table 1

1RM

Bench 140
Squat 140
Deadlift 230
OHP 80

Warm up - Reps low 3 - 5

Banded Good Mornings

Dimmel Deadlift

KB Snatch or cleans

Burpee broad jumps

Atlas stone to shoulder

Viper press

Circus Dumbbell

Sandbag/ stone over Yoke or platform

Sandbag over shoulder

Tyre flips

 Table 1

Exercise Sets Reps % - RPE Week 2 Exercise Sets Reps % - RPE Week 3 Exercise Sets Reps % - RPE Week 4 Exercise Sets Reps % - RPE

Day 1 ME Deadlifts 5 6 60 Day 1 ME Deadlifts 5 6 60 Day 1 ME Deadlifts 5 6 65 Day 1 ME Deadlifts 5 6 65

Stiff Legged 3 6 65 Stiff Legged 3 6 65 Stiff Legged 3 6 70 Stiff Legged 3 6 70
Deadlifts Deadlifts Deadlifts Deadlifts

Split squats 2 10 7 Split squats 2 10 7 Split squats 2 10 7 Split squats 2 10 7

Ss GHR 3 8 Ss GHR 3 8 Ss GHR 3 8 Ss GHR 3 8
Ss Pendlay rows 3 8 Ss Pendlay rows 3 8 Ss Pendlay rows 3 8 Ss Pendlay rows 3 8

Reverse hyper 3 10 Reverse hyper 3 10 Reverse hyper 3 10 Reverse hyper 3 10

Sled push 3 Distance Sled push 3 Distance Sled push 3 Distance Sled push 3 Distance

Bodyweight back 3 20 Bodyweight back 3 20 Bodyweight back 3 20 Bodyweight back 3 20

extensions extensions extensions extensions

Day 2 ME Bench Press 4 6 65 Day 2 ME Bench Press 4 6 65 Day 2 ME Bench Press 4 6 70 Day 2 ME Bench Press 4 6 70

Pin Press 3 3 Pin Press 3 3 Pin Press 3 3 Pin Press 3 3

DB Shoulder press 3 12-15 DB Shoulder press 3 12-15 DB Shoulder press 3 12-15 DB Shoulder press 3 12-15

Ss Face Pulls 4 20 Ss Face Pulls 4 20 Ss Face Pulls 4 20 Ss Face Pulls 4 20

Ss Barbell Curls 4 15 Ss Barbell Curls 4 15 Ss Barbell Curls 4 15 Ss Barbell Curls 4 15
Ss Skullcrushers 4 12 Ss Skullcrushers 4 12 Ss Skullcrushers 4 12 Ss Skullcrushers 4 12
Farmer’s walk 4 Distance Farmer’s walk 4 Distance Farmer’s walk 4 Distance Farmer’s walk 4 Distance

Day 3 RE Dynamic Squats 5 3 7 Day 3 RE Dynamic Squats 5 3 6.5 Day 3 RE Dynamic Squats 5 3 7 Day 3 RE Dynamic Squats 5 3 7
Front Squats 3 8 7 Front Squats 3 8 7 Front Squats 3 8 7 Front Squats 3 8 7

Single leg RDL 3 10 Single leg RDL 3 10 Single leg RDL 3 10 Single leg RDL 3 10

Glute Ham raises 3 8 Glute Ham raises 3 8 Glute Ham raises 3 8 Glute Ham raises 3 8

Back extensions 3 20 Back extensions 3 20 Back extensions 3 20 Back extensions 3 20

Reverse sled drag 3 Distance Reverse sled drag 3 Distance Reverse sled drag 3 Distance Reverse sled drag 3 Distance

Day 4 RE Pause Bench Press 3 5 70 Day 4 RE Pause Bench Press 3 5 65 Day 4 RE Pause Bench Press 3 5 70 Day 4 RE Pause Bench Press 3 5 70

Barbell Shoulder 2 10 7 Barbell Shoulder 2 10 7 Barbell Shoulder 2 10 7 Barbell Shoulder 2 10 7

Press Press Press Press

Pendlay rows 3 10 7 Pendlay rows 3 10 7 Pendlay rows 3 10 7 Pendlay rows 3 10 7

Ss Rear delts 3 12-15 Ss Rear delts 3 12-15 Ss Rear delts 3 12-15 Ss Rear delts 3 12-15
Ss Tricep pushdowns 3 12 Ss Tricep pushdowns 3 12 Ss Tricep pushdowns 3 12 Ss Tricep pushdowns 3 12
Ss Hammer curls 3 12 Ss Hammer curls 3 12 Ss Hammer curls 3 12 Ss Hammer curls 3 12
Sandbag Carry 4 Distance Sandbag Carry 4 Distance Sandbag Carry 4 Distance Sandbag Carry 4 Distance

Day 5 (Optional) Sled push Heavy Lots Pick any three of Day 5 (Optional) Sled push Heavy Lots Pick any three of Day 5 (Optional) Sled push Heavy Lots Pick any three of Day 5 (Optional) Sled push Heavy Lots Pick any three of
these these these these

Farmer’s walk Heavy Lots Farmer’s walk Heavy Lots Farmer’s walk Heavy Lots Farmer’s walk Heavy Lots

Sandbag Carry Heavy Lots Sandbag Carry Heavy Lots Sandbag Carry Heavy Lots Sandbag Carry Heavy Lots

Reverse sled drag Heavy Lots Reverse sled drag Heavy Lots Reverse sled drag Heavy Lots Reverse sled drag Heavy Lots

Sandbag to Heavy Lots Sandbag to Heavy Lots Sandbag to Heavy Lots Sandbag to Heavy Lots
Shoulder Shoulder Shoulder Shoulder
 Table 1

Exercise Sets Reps % - RPE Week 2 Exercise Sets Reps % - RPE Week 3 Exercise Sets Reps % - RPE Week 4 Exercise Sets Reps % - RPE

Day 1 ME Deadlifts 5 3 70 Day 1 ME Deadlifts 5 3 75 Day 1 ME Deadlifts 5 3 80 Day 1 ME Deadlifts 6 3 70

Wagon wheel 3 3 75 Wagon wheel 3 3 75 Wagon wheel 3 3 80
Deadlifts Deadlifts Deadlifts

Stiff Legged 3 2 75 Stiff Legged 3 2 75 Stiff Legged 3 2 80 Stiff Legged 4 2 70

Deadlifts Deadlifts Deadlifts Deadlifts

Split squats 3 10 7 Split squats 3 10 7 Split squats 3 10 7 Split squats 3 10 7

Ss GHR 4 8 Ss GHR 4 8 Ss GHR 4 8 Ss GHR 4 8

Ss Pendlay rows 4 8 Ss Pendlay rows 4 8 Ss Pendlay rows 4 8 Ss Pendlay rows 4 8

Reverse hyper 4 10 Reverse hyper 4 10 Reverse hyper 4 10 Reverse hyper 4 10

Sled push 3 Distance Sled push 3 Distance Sled push 3 Distance Sled push 3 Distance

Bodyweight back 3 20 Bodyweight back 3 20 Bodyweight back 3 20 Bodyweight back 3 20

extensions extensions extensions extensions

Day 2 ME Bench Press 6 3 70 Day 2 ME Bench Press 6 3 75 Day 2 ME Bench Press 6 3 80 Day 2 ME Bench Press 6 4 70

Pin Press 3 3 Pin Press 3 3 Pin Press 3 3 Pin Press 3 4

DB Shoulder press 3 12-15 DB Shoulder press 3 12-15 DB Shoulder press 3 12-15 DB Shoulder press 3 12-15
Ss Face Pulls 4 20 Ss Face Pulls 4 20 Ss Face Pulls 4 20 Ss Face Pulls 4 20
Ss Barbell Curls 4 15 Ss Barbell Curls 4 15 Ss Barbell Curls 4 15 Ss Barbell Curls 4 15
Ss Skullcrushers 4 12 Ss Skullcrushers 4 12 Ss Skullcrushers 4 12 Ss Skullcrushers 4 12
Farmer’s walk 4 Distance Farmer’s walk 4 Distance Farmer’s walk 4 Distance Farmer’s walk 4 Distance

Day 3 RE Dynamic Squats 8 3 7 Day 3 RE Dynamic Squats 8 3 7.5 Day 3 RE Dynamic Squats 8 3 8 Day 3 RE Dynamic Squats 8 4 7

Front Squats 4 8 7 Front Squats 4 8 7 Front Squats 4 8 7.5 Front Squats 4 8 7

Single leg RDL 3 10 Single leg RDL 3 10 Single leg RDL 3 10 Single leg RDL 4 10

Glute Ham raises 3 8 Glute Ham raises 3 8 Glute Ham raises 3 8 Glute Ham raises 3 8

Back extensions 3 20 Back extensions 3 20 Back extensions 3 20 Back extensions 3 20

Reverse sled drag 3 Distance Reverse sled drag 3 Distance Reverse sled drag 3 Distance Reverse sled drag 3 Distance

Day 4 RE Pause Bench Press 3 8 70 Day 4 RE Pause Bench Press 3 8 75 Day 4 RE Pause Bench Press 3 8 80 Day 4 RE Pause Bench Press 4 8 70
Barbell Shoulder 3 10 7 Barbell Shoulder 3 10 7.5 Barbell Shoulder 3 10 8 Barbell Shoulder 3 10
Press Press Press Press

Pendlay rows 4 10 7 Pendlay rows 4 10 7.5 Pendlay rows 4 10 8 Pendlay rows 4 10

Ss Rear delts 4 12-15 Ss Rear delts 4 12-15 Ss Rear delts 4 12-15 Ss Rear delts 4 12-15
Ss Tricep pushdowns 4 12 Ss Tricep pushdowns 4 12 Ss Tricep pushdowns 4 12 Ss Tricep pushdowns 4 12
Ss Hammer curls 4 12 Ss Hammer curls 4 12 Ss Hammer curls 4 12 Ss Hammer curls 4 12
Sandbag Carry 4 Distance Sandbag Carry 4 Distance Sandbag Carry 4 Distance Sandbag Carry 4 Distance

Day 5 (Optional) Sled push Heavy Lots Pick any three of Day 5 (Optional) Sled push Heavy Lots Pick any three of Day 5 (Optional) Sled push Heavy Lots Pick any three of Day 5 (Optional) Sled push Heavy Lots Pick any three of
these these these these

Farmer’s walk Heavy Lots Farmer’s walk Heavy Lots Farmer’s walk Heavy Lots Farmer’s walk Heavy Lots

Sandbag Carry Heavy Lots Sandbag Carry Heavy Lots Sandbag Carry Heavy Lots Sandbag Carry Heavy Lots

Reverse sled drag Heavy Lots Reverse sled drag Heavy Lots Reverse sled drag Heavy Lots Reverse sled drag Heavy Lots

Sandbag to Heavy Lots Sandbag to Heavy Lots Sandbag to Heavy Lots Sandbag to Heavy Lots
Shoulder Shoulder Shoulder Shoulder
 Table 1

Exercise Sets Reps % - RPE Week 2 Exercise Sets Reps % - RPE Week 3 Exercise Sets Reps % - RPE Week 4 Exercise Sets Reps % - RPE

Day 1 ME Deadlifts 6 3 75 Day 1 ME Deadlifts 6 3 75 Day 1 ME Deadlifts 6 3 80 Day 1 ME Deadlifts 4 3 70

Wagon wheel 4 3 75 Wagon wheel 4 3 80 Wagon wheel 4 3 85 Wagon wheel 4 3 70
Deadlifts Deadlifts Deadlifts Deadlifts

Stiff Legged 4 2 75 Stiff Legged 4 2 75 Stiff Legged 4 2 80 Stiff Legged 2 2 70

Deadlifts Deadlifts Deadlifts Deadlifts

Split squats 3 10 7.5 Split squats 3 10 7 Split squats 3 10 7 Split squats 2 10 7

Ss GHR 4 8 Ss GHR 4 8 Ss GHR 4 8 Ss GHR 2 8

Ss Pendlay rows 4 8 Ss Pendlay rows 4 8 Ss Pendlay rows 4 8 Ss Pendlay rows 2 8

Reverse hyper 4 10 Reverse hyper 4 10 Reverse hyper 4 10 Reverse hyper 2 10

Sled push 3 Distance Sled push 3 Distance Sled push 3 Distance Sled push 2 Distance

Bodyweight back 3 20 Bodyweight back 3 20 Bodyweight back 3 20 Bodyweight back 3 20

extensions extensions extensions extensions

Day 2 ME Bench Press 6 4 70 Day 2 ME Bench Press 6 4 75 Day 2 ME Bench Press 6 4 80 Day 2 ME Bench Press 3 4 70

Pin Press 3 4 70 Pin Press 3 4 Pin Press 3 4 Pin Press 2 3

DB Shoulder press 3 12-15 DB Shoulder press 3 12-15 DB Shoulder press 3 12-15 DB Shoulder press 2 12-15
Ss Face Pulls 4 20 Ss Face Pulls 4 20 Ss Face Pulls 4 20 Ss Face Pulls 2 20
Ss Barbell Curls 4 15 Ss Barbell Curls 4 15 Ss Barbell Curls 4 15 Ss Barbell Curls 2 15
Ss Skullcrushers 4 12 Ss Skullcrushers 4 12 Ss Skullcrushers 4 12 Ss Skullcrushers 2 12
Farmer’s walk 4 Distance Farmer’s walk 4 Distance Farmer’s walk 4 Distance Farmer’s walk 3 Distance

Day 3 RE Dynamic Squats 8 4 7 Day 3 RE Dynamic Squats 8 4 7.5 Day 3 RE Dynamic Squats 8 4 8 Day 3 RE Dynamic Squats 4 4 7

Ss Front Squats 4 8 7 Ss Front Squats 4 8 7.5 Ss Front Squats 4 8 7.5 Ss Front Squats 2 8 7

Ss Single leg RDL 4 10 Ss Single leg RDL 4 10 Ss Single leg RDL 4 10 Ss Single leg RDL 2 10

Glute Ham raises 3 8 Glute Ham raises 3 8 Glute Ham raises 3 8 Glute Ham raises 2 8

Back extensions 3 20 Back extensions 3 20 Back extensions 3 20 Back extensions 2 20

Reverse sled drag 3 Distance Reverse sled drag 3 Distance Reverse sled drag 3 Distance Reverse sled drag 2 Distance

Day 4 RE Pause Bench Press 4 8 70 Day 4 RE Pause Bench Press 4 8 75 Day 4 RE Pause Bench Press 4 8 80 Day 4 RE Pause Bench Press 3 8 70
Barbell Shoulder 3 10 7 Barbell Shoulder 3 10 7.5 Barbell Shoulder 3 10 8 Barbell Shoulder 2 10
Press Press Press Press

Pendlay rows 4 10 7 Pendlay rows 4 10 7.5 Pendlay rows 4 10 8 Pendlay rows 2 10

Ss Rear delts 4 12-15 Ss Rear delts 4 12-15 Ss Rear delts 4 12-15 Ss Rear delts 2 12-15
Ss Tricep pushdowns 4 12 Ss Tricep pushdowns 4 12 Ss Tricep pushdowns 4 12 Ss Tricep pushdowns 2 12
Ss Hammer curls 4 12 Ss Hammer curls 4 12 Ss Hammer curls 4 12 Ss Hammer curls 2 12
Sandbag Carry 4 Distance Sandbag Carry 4 Distance Sandbag Carry 4 Distance Sandbag Carry 3 Distance

Day 5 (Optional) Sled push Heavy Lots Pick any three of Day 5 (Optional) Sled push Heavy Lots Pick any three of Day 5 (Optional) Sled push Heavy Lots Pick any three of Day 5 (Optional) Sled push Heavy Lots Pick any three of
these these these these

Farmer’s walk Heavy Lots Farmer’s walk Heavy Lots Farmer’s walk Heavy Lots Farmer’s walk Heavy Lots

Sandbag Carry Heavy Lots Sandbag Carry Heavy Lots Sandbag Carry Heavy Lots Sandbag Carry Heavy Lots

Reverse sled drag Heavy Lots Reverse sled drag Heavy Lots Reverse sled drag Heavy Lots Reverse sled drag Heavy Lots

Sandbag to Heavy Lots Sandbag to Heavy Lots Sandbag to Heavy Lots Sandbag to Heavy Lots
Shoulder Shoulder Shoulder Shoulder