9 Week Power Bodybuilding

WEEK 1

Day 1 - Part 1: Legs

1. Squats: 5x3 reps at 70%

2. Leg Curls: 5x10
3. Good Mornings: 5x5

Key Points
• For now, keep form good and speed nice and slow, we will build up to explosion
speed.

Day 1 - Part 2: Chest

1. Incline OR Flat Bench: 3x2 at 70%. Drop a good 20 or 30 pounds then hit 3x3, 4x4, and 1x10,
going as heavy as you can for the rep range you’re doing.
2. Flys or some kind of press: 5x10
3. Abs: 4x10 (I did mine on a decline bench with a weight)

Key Points
• Handgrip on bench: I move my fingers around each set, I bring them in then work
them back out.

Day 2: Active Recovery

Day 3 - Part 1: Deadlifts

If you’re sticking to the workout routine then yesterday you should have rested.

1. Deadlifts: 5x5 reps at 60% & Block deadlifts: 4x4

Ø Make sure to drop your butt.
Ø Stand on plates. I used more of a straight leg on these. It should be a different form than
your regular deadlift.
2. Hyperextensions – 4x10
Ø I do differently than most. I rotate my upper body and consistently put contraction on my
lower back instead of my hips. Study me in the video.

Key Points
• I use overhand grip to strengthen my grip, you can use whatever grip you want.
• Slow and controlled movement throughout the exercises.

Day 3 - Part 2: Chest

Use a nice 2-inch pad, put butt all way to bench. It will make it harder.

1. Over Exaggeration Incline OR Flat Bench: 3x2 at 65%. Then drop the weight down and do:
3x4, 2x3,1x10 (go as heavy as you can for the rep range you’re doing)
2. Dumbbell bench press: 5x10

Key Points
• Keep speed slow. I’ll tell you when we’re changing speed. For now, keep it slow.
• About 1 minute and a half between sets.
• Little quicker workouts because we’re doing low reps.
• Use a 2-inch pad for your bench.
• Full range of motion (if possible)
Day 4 - Active Recovery

Day 5 - Part 1: Legs

1. Squat: 5x3 at 70% (Then drop the weight down and do: 6x4
2. Single-Leg Leg Curls: 4x15 [Go as heavy as you can for the rep range you’re doing]
Ø If you don’t have a single-leg leg curl machine then do double legged, laying down or
seated, it doesn’t matter. Just make sure you hit your hamstrings.

Key Points
• Go nice and slow. No bouncing and no speed work.
• Take it down then flex your way up.
• Focus on form and foot position.

Day 5 - Part 2: Chest

We’re doing the exact same workout as we did on day 1.

Remember: If you cannot train at the gym twice in one day, then make sure you do both chest and squats
back to back on the same day.

1. Incline OR Flat Bench: 3 sets 2 reps at 70% of your max weight. Drop 20-30 pounds then hit:
3x4, 2x3, and 1x10.
2. Flys or some kind of press: 5 sets of 10 reps (go as heavy as you can for the rep range you’re
doing)
3. Abs: 4x10 on a decline bench with a weight (I used 25lbs)

Day 6 - Morning or Evening: Shoulders

Today is a lot of secondary work, but first…Incline/Flat Bench press. Exercises in order (go as heavy as you
can for the rep range you’re doing):

1. Incline or Flat Bench Press: 6x4 (Go a little wider grip and go higher on the neck – regardless if
you’re doing flat or incline. It will be harder)
2. Shoulder press: 6x4 (front or behind the neck press, depending on the athleticism of your
shoulders)
3. Dips: 4x10 (Use weights if you need)
4. Power Racks: 5x5 (Do overhand grip and make sure to throw some heavy weight on it)
5. Shrugs: 5x10
6. Seated bent over good mornings: The weight and reps you use depend on how you feel today. Go
for 5 sets.
7. Decline sit-ups with weight: 5x10

Key Points
• Have fun with it, this workout is a big one and covers the entire body.
• CHANGES FOR THIS WEEK: For the bench press, go a little wider grip and go a
little higher on the neck – do this for both flat and incline.
• Do shrugs once you finish power racks.
• Keep overhand grip for power racks to build grip strength.
• We’re gaining strength here, so stuff your face full of food.

Day 7 - Active Recovery

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 Week 2

Day 1 - Part 1: Legs

Monday Morning, perfect time of the week for squats. Try to bump up 5-20 lbs from last week’s numbers.
Remember: If you cannot train at the gym twice in one day, then make sure you do both chest and squats
back to back on the same gym session.

1. Squats: 5x3, then drop the weight: 5 sets of 5 reps (go as heavy as you can for the rep range
you’re doing)
2. Seated, laying or single leg curls: 5x10

Key Points
• When you feel good and strong one day, don’t be afraid to bump up the weight.
Sometimes we have those days – just go with it!

Day 1 - Part 2: Chest

Reverse grip is what I do. You do not have to do reverse grip if you don’t want to. It is 100% okay with me if
you want to hit incline or flat bench as usual.

1. Reverse/Incline/Flat Bench: 5x5 (go as heavy as you can for the rep range you’re doing)
2. Tricep extension: 5x10 (go as heavy as you can for the rep range you’re doing)
3. Abs: 5x10 reps on a decline bench with a weight

Key points
• Here is why I do reverse grip: Reverse bench allows us to hit the triceps more
and hits muscles we don’t normally hit. It also increases your lockout.
• When doing reverse bench go wide with your grip.
• I do tricep extensions on a decline for better range of motion.

Day 2 - Active Recovery

Day 3 - Part 1: Deadlifts

Try to go up 10-20 lbs from last week. Keep taking time with your reps, work the form and go slow. No
explosion yet.

1. Deadlift: 5x3 reps. Go up 10-20 lbs from last weeks weight, then drop the weight and do
4x10. If you can’t do 4x10 then do 4x5.
2. Bent Over Rows: 5x5 (go as heavy as you can for the rep range you’re doing). You can do 2
versions – both are good:
Version 1: Let it hang from your body and pull it up.
Version 2: Let it drop then yank it from the floor.
3. Hyperextensions: 4x10

Key Points
• I do overhand grip whenever I can to increase my grip strength. Once it gets too
heavy, I switch to one hand over and one hand under.
• You’re back is going to get toasted!

Day 3 - Part 2: Chest

This isn’t a HUGE day because we already hit back but it’s still important.

1. Incline OR Flat Bench: 6x6, around 65% of max

2. Flat Bench High Necks: 5x10 (do a wider grip and flatten your back)

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 Key Points
• For the first exercise, do incline or flat bench – whatever you think is right.
• Remember to do a wider grip for flat bench high necks and flatten your back – it’s
a little harder so you’re probably going to want to do less weight than you used to
for that rep range.

Day 4 - Active Recovery

Day 5 - Part 1: Legs

Like I mentioned earlier, for some of these days I needed extra rest time, this day was one of them. We are
doing the same workout we did on day one.

1. Squats: 5x3 at the same weight you did at the beginning of the week. Then drop the weight
for 5x5.
2. Seated, laying or single leg curls: 5x10, going as heavy as you can for the rep range you’re doing.

Day 5 - Part 2: Chest

I didn’t get my chest day in because I needed to recover.

1. Incline OR Flat Bench: 5x5 (go as heavy as you can for the rep range you’re doing)
2. Tricep extension: 5x10 (go as heavy as you can for the rep range you’re doing)
3. Abs: 5x10 decline bench with a weight

Key Points
• Here is why I do reverse grip: Reverse bench allows us to hit the triceps more
and hits muscles we don’t normally hit. It also increases your lockout.
• When doing reverse bench go wide with your grip.
• I do tricep extensions on a decline for better range of motion.

Week 2 - Day 6: Shoulders

Today is a shoulder day but we’re starting off with deadlifts. On all exercises, go as heavy as you can for the
rep range you’re doing.

1. Power Racks: 4x6

Ø Start slightly below the knee and pull from a dead stop.
2. Platform deadlifts: 4x6
3. Behind neck shoulder press: 5x5
4. Single arm standing dumbbell press: 5x5
5. Modified Shrugs: 4x10-12
Ø We’re pulling form elbows to work rear delt, upper back, and traps. You can do on
the machine or behind back shrugs.
6. Rear delt flys: 4x10-12

Secondary Exercises:
1. Calves: 5x20 with heavyweights
2. Abs: 5x10 with a weight

Key Points
• For Platform deadlifts put a couple of plates under your feet
• This one is a big workout, get it done in one session

Week 2 - Day 7: Active Recovery (Photos)

It’s time to take your updated photos. Remember, one of the best ways to stay motivated and see amazing
results is to track your progress and monitor the results. Rest up and be ready start week three strong!

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 Week 3

Day 1 - Part 1: Legs

1. Squats: 4x8–10 reps (with your weight from Week 1)

2. Leg extension: 4x15 (heavy as you can for the rep range you’re doing)
3. Leg curls: 4x15 (heavy as you can for the rep range you’re doing)

Day 1 - Part 2: Chest

I needed an extra rest day for my chest, but the workout we’re doing today is the exact same one we’re
doing on Wednesday. I added it here for you to watch and study so that when you train today you’ll know
exactly what to do.

1. Reverse Grip OR Incline OR Flat Bench Press: 4x5 reps (heavy as you can)
2. Skull crushers: 5x8-10 (heavy as you can)
3. Reverse Grip Barbell Extensions Overhead: 5 sets of 10 reps.

Day 2: Active Recovery

Day 3 - Part 1: Back

If you cannot train at the gym twice in one day, then make sure you do this week’s back and chest back to
back on the same gym session.

Main Exercise (use blocks)

1. Deadlifts: 4x8 70% of max
2. Second deadlifts: 5x5 70% of max

Secondary Exercise (heavy as you can)

1. Reverse Grip Pulldown: 5x8-10
2. Hyperextensions: 4x10

Key points
• Focus on lower back and really strengthening it.
• Your form doesn’t have to be perfect.
• I used two 45 plates for my blocks.

Day 3 - Part 2: Chest

This is the same workout we did on Monday. So watch the video if you need a refresher.

1. Reverse Grip OR Incline OR Flat Bench Press: 4x5 reps (heavy as you can)
2. Skull crushers: 5x8-10 (heavy as you can)
3. Reverse Grip Barbell Extensions Overhead: 5 sets of 10 reps.

Key Points
• The reverse grip bench press really boosts your strength through the roof.
• The skull crushers and reverse grip will really improve your lockout on bench
press.

Day 4: Active Recovery

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Day 5 - Part 1: Legs

This one is gonna be a fun one. No more 10 reps. Today we’re going back up to the heavyweight. Take the
weight you did 5 sets of 5 reps with on Week 2 Day 1 and instead do 6x6.

Remember: If you cannot train at the gym twice in one day, then make sure you do both chest and squats
back to back on the same gym session.

Main Exercise
1. Squats: 6x6 with the same weight you did on Week 2, Day 1

Secondary Exercise (heavy as you can)

1. Leg extensions: 4x12
2. Seated Leg Curls: 4x12
3. Single Leg Curls: 4x12

Key Points
• These next upcoming 4 weeks we are upping the weight. So get ready!

Day 5 - Part 2: Chest

We don’t want to go too crazy on the benching because we just hit squats. So we’re gonna keep it easy and
then focus on the secondary.

Main Exercise
1. Incline or Flat Bench Press 6x3 reps with 70% of max

Secondary Exercise (heavy as you can)

1. Flys: 3x12
2. High neck bench press: 3x12

Key Points
• If you cannot hit the gym twice in 1 day, try to do both squat and bench on the
same gym session.

Day 6: Shoulders

Today is a shoulder day and some extra work to polish off the week. We’re doing the exact same shoulder
routine we used on Week 1. If you need a refresher, watch the video. Go as heavy as you can for the rep
range you’re doing.

1. Incline/Flat Bench Press: 6x4

Ø CHANGES FOR THIS WEEK: Go a little wider grip and go higher on the neck –
regardless if you’re doing flat or incline. It will be harder.
2. Shoulder press: 6x4
Ø You can do front press or behind neck press, depending on the athleticism of your
shoulders.
3. Dips: 4x10 (use weights if you need)
4. Power Racks: 5x5
Ø Do overhand grip and make sure to throw some heavy weight on it.
5. Shrugs: 5x10
6. Seated bent over good mornings: The weight and reps depend upon how you feel today but go for
5 sets
7. Decline sit-ups with weight: 5x10

Day 7: Active Recovery

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 Week 4

Day 1 - Part 1: Legs

Today it’s time we jump up in weight. Try to add an extra 20 lbs from what you used last week on Week 3,
Day 5.

Main Exercise
1. Squats: 5x2 with the same weight you did last week but add an extra 20 lbs.
2. Afterward, drop the weight and do 5x4. If you’re feeling great, do what I did – instead of 5x4
after you drop weight, do 2x10.
Ø To give you a frame of reference, I went from 520 lbs to 455 lbs to do this.

Day 1 - Part 2: Chest

Our second workout, I know we had a crazy leg day but we gotta get this in. Make sure to jump up in weight
the next 4 weeks.

Main Exercise
1. Bench press: 6x3 with 80-85% of max
Ø To give you a good idea of how much weight we’re jumping up…before I was doing
365lbs for my 3 reps and now I’m at 405 for my 3 reps. So make sure to jump up a good
amount of weight.

Secondary Exercise (heavy as you can)

1. Cable Crossovers: 5 sets of 12 reps.
Ø Focus on the squeeze and isolation.

Key Points
• You can start picking up the speed on your lifts.
• These last 4-5 weeks we’re trying to get to those big numbers.
• For secondary, I recommend you do a type of fly movement. Does not have to be
cable crossovers.

Day 2: Active Recovery

Day 3 - Part 1: Deadlifts

We’re going up in sets today. If you’re feeling good go up 5 pounds. Play with it a little bit. Don’t be set in
your weight and reps, go more if you can. Challenge yourself. When you lift the weight, try to sit as low as
possible and use your legs to squat it up and use your arms as hooks.

Main Exercise
1. Deadlifts: 7x3 reps with the same weight you used on Week 2, Day 3
2. Downsets: drop down a good 50ish lbs and hit 5x5

Secondary Exercise
1. Pull-ups: As many as you can
2. Hyperextensions: 4x10-12
3. Shrugs: 4x10-12 (heavy as you can)

Key points
• Play with it a bit, don’t make the mistake of being too locked in with your weight
and reps.
• If you cannot hit the gym twice in 1 day, try to do both deadlifts and bench on the
same gym session.
• On pull-ups, if you’re a big boy and it’s tough, then try to get 5 or 6. If you aren’t,
get to 15.

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Day 3 - Part 2: Chest

For your first bench press set, do 2 reps at a heavy weight and try to challenge yourself. After, continue on
with your normal routine.

Main Exercise
1. 1x2 (challenge yourself with the weight)
2. Reverse Grip OR Incline OR Flat Bench – 6x3 at 80% of your max

Secondary Exercise (heavy as you can for the rep range you’re doing)
1. O’Hearn Press: 4 sets of 10 reps.
Ø Bring it down to the chest and push it back up. Focus on tricep inner head – Triceps are a
big part of boosting bench strength.
2. Rope Push Downs: 4x10

Key Points
• For the main exercise, you can do reverse, flat bench or incline. I recommend
reverse grip because it will increase our triceps strength, which increases our
bench strength.
• Remember, in these videos, do as I say, not as I do.
• A HUGE part of boosting bench press strength is training triceps.
• If you want to do cardio I recommend doing it for at least 30 min 4 times a week.

Day 4: Active Recovery

Thursday is Rest day. Eat and get ready for tomorrow, we’re kicking it up a notch.
Remember: Eat before you train and eat after you train.

Day 5 - Part 1: Legs

Main Exercise
1. Squats: 5x3
Ø We are going to use the same weight today as we did on Monday – except this time we
are doing 3 reps instead of 2.
Ø After that, do downsets: 5x5
Ø I normally do 455lbs for downsets but I did 495lbs this time because I felt strong.
Sometimes you will feel stronger on some days than others – go with it and use a heavier
weight.
Ø Use this method going forward.

Secondary Exercise (go as heavy as you can)

1. Leg extensions: 5x10-15
2. Seated leg curls: 5x10-15
3. Single leg curls: 5x10-15

Key Points
• Squeeze the muscle, get some blood into them, don’t go too crazy on secondary
but definitely get the work in.
• In the video I was squatting 5 and 6 reps because the weight felt light – you can
do this but I recommend going up in weight instead of reps.
• Sometimes you will feel stronger on certain – go with it and use a heavier weight.
For example, I normally do 455lbs for downsets but this time I did 495lbs. Use
this method going forward.

Day 5 - Part 2: Chest

Today we’re crushing it. We’re doing the same workout we did on week 4 day 3 (2 days ago on
Wednesday). Refer to the video above if you need a refresher.

Main Exercise

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 1. Reverse Grip OR Incline OR Flat Bench: 6x3 at 80% of max

Secondary Exercise (go as heavy as you can)

1. O’Hearn Press: 4x10
Ø Bring it down to the chest and push it back up. Focus on tricep inner head –Triceps are a
big part of boosting bench strength.
2. Rope Push Downs: 4x10

Day 6: Shoulders

Today is a shoulder day. We’re doing the exact same shoulder routine we used on Week 2. If you need a
refresher, watch the video.

Main Exercise (heavy as you can)

1. Power Racks: 4x6
Ø Slightly below the knee, you’re pulling from a dead stop.
2. Platform deadlifts: 4x6
3. Behind neck shoulder press: 5x5
4. Single arm standing dumbbell press: 5x5
5. Modified Shrugs: 4x10-12
Ø We’re pulling from elbows to work rear delt, upper back and traps. You can do on machine
or behind back shrugs.
6. Rear delt flys: 4 sets of 10-12

Secondary Exercise (heavy as you can)

1. Calfs: 5x20 with heavy weights
2. Abs: 5x10 reps with some weight.

Key Points
• For Platform deadlifts put a couple of plates under your feet.
• This one is a big workout, get it done in 1 session.

Day 7: Active Recovery and Photos

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 Week 5

Day 1: Squats

I hit chest on Tuesday instead of Monday this week because I needed an extra rest day.
If you are fully recovered then I want you to stick to the program and hit chest later today then rest tomorrow
(see tomorrow’s workout for the video).

Main Exercise (heavy as you can)

1. Squat: 5x2
2. Downset: 5x4

Secondary Exercise (heavy as you can)

1. Single-Leg Leg curls: 5x10

Key Points
• Take as long as you need to recover between sets. I take 3-4 minutes between
each set.
• Down sets are light enough to where you can pick up the speed between sets.
• If you want to hit another quad exercise like leg press or hack squat go for it, I
didn’t because the squats did me in.
• Feel free to do seated or lying leg curls instead of single-leg leg curls.
• Make sure your squat form stays on point, no cheating and do nice slow and
controlled reps.

Day 2: Rest Day/Make-Up Chest Day

As I said, try to get this workout in on Monday then take Tuesday off. Today the amazing Leeroy “The
Machine” Walker came in to join us. It was a good one.

Main Exercise
1. Bench Press: 3x3 at 80%
2. Then 3x2 at 85%-90%

Key Points
• This is where we start ramping up in weight.
• For cardio I’m doing 30 min for 4 days – Feel free to cut out cardio if you want.
• Keep feasting!

Day 3 - Part 1: Deadlifts

We’re starting to get up to a higher weight. Try to figure out what weight you need to use. Your 70%-80%
has probably changed since week 1 so you’re gonna have to go up some weight.
Try to really push yourself. Have fun with it.

Main Exercise (heavy as you can)

1. Deadlifts: 5x3
2. Drop down a good 50-100 lbs and do Downsets: 5x4
Ø Take your time with it.

Secondary Exercise (heavy as you can)

1. Reverse Grip T-bar rows: 4x12
2. Hyperextensions: 4x15

Key Points
• We’re going to start moving faster in our reps.
• Your 70%-80% has probably changed since Week 1 so you’re gonna have to go
up some weight.

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Day 3 – Part 2

Because I hit the first chest training of the week on Tuesday instead of Monday, I’m behind one day this
week. So I got this workout in on Thursday but I want you to stick to the program and hit it on Wednesday if
you can.

Today we’re focusing a lot on triceps for that finishing explosion for your bench. As always, stay with regular
if you cannot do reverse bench. Let’s try to test ourselves today!

Main Exercise (heavy as you can)

1. Reverse bench press: 2x3, then 3x2
2. Down sets: 1x4, 1x6, 1x8, 1x10, 1x12

Secondary Exercise (heavy as you can)

1. Tricep Extensions with dumbbells: 5x10-12
Ø Focus on good isolation.

Key Points
• Stay with regular bench press if you cannot do reverse grip.
• Sleep, recover and eat. Friday we crush legs.

Day 4 – Active Recovery

Day 5 - Part 1

You should be feeling good. Your nutrition should be on point and you should be devouring food. Your body
should also be used to the heavyweight and your nervous system should be loving it. Really push it with
each set you do, maybe even go a little weight.

Main Exercise
1. Squats: 5x2 at 85% of max
Ø NO down sets

Secondary Exercise (heavy as you can)

1. Leg Press: 4x12
2. Leg Curls: 4x12

Key Points
• Really push each set.
• Add more weight if possible.
• Take it into the hole controlled then blast out.

Day 5 - Part 2

Because I’m one day behind, I needed today to rest my chest, but if you’re following the program you should
be hitting chest today. The exercise I want you to do is the same workout we did on Wednesday. If you need
a refresher, check out the video above. As always, stay with regular if you cannot do reverse bench.

Main Exercise (heavy as you can)

1. Reverse bench press: 2x3, then 3x2
2. Down sets: 1x4, 1x6, 1x8, 1x10, 1x12

Secondary Exercise (heavy as you can)

1. Tricep Extensions with dumbbells: 5x10-12
Ø Focus on good isolation.

Key Points
• Stay with regular bench press if you cannot do reverse grip.
• Sleep, recover and eat. Tomorrow we crush shoulders.
Day 6: Shoulders

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Today is a shoulder day and some extra work to polish off the week. We’re doing the exact same shoulder
routine we used on Week 1. If you need a refresher, watch the video. Today is a lot of secondary work, but
first…Incline/Flat Bench press.

Go as heavy as you can for the rep range you’re doing:

1. Incline or Flat Bench Press: 6x4

Ø CHANGES FOR THIS WEEK: Go a little wider grip and go higher on the neck –
regardless if you’re doing flat or incline. It will be harder.
2. Shoulder press: 6x4
Ø You can do front press or behind neck press, depending on the athleticism of your
shoulders.
3. Dips: 4x10 (use weights if you need)
4. Power Racks: 5x5
Ø Do overhand grip and make sure to throw some heavy weight on it.
5. Shrugs: 5x10
6. Seated bent over good mornings: The weight and reps you use depend upon how you feel today.
Go for 5 sets.
7. Decline sit-ups with weight: 5x10

Tomorrow is a rest day, enjoy it, eat and I’ll see you on Monday!

Key Points
• Have fun with it, this workout is a big one and covers the entire body.
• CHANGES FOR THIS WEEK: For bench press, go a little wider grip and go a
little higher on the neck – do this for both flat and incline.
• Do shrugs once you finish power racks.
• Keep overhand grip for power racks to build grip strength.
• We’re gaining strength here, so stuff your face full of food.

Day 7: Active Recovery

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 Week 6

Day 1 – Part 1: Legs

This week we’re really ramping up the weight. Make sure you get your chest workout in later today, I waited
til Tuesday again this week because I needed an extra rest day from being behind last week (see
tomorrow’s workout for the write-up and video. If you get your chest workout in today then rest up tomorrow).

Main Exercise
1. Squats: 5x2 at 85% of max
2. Down sets: 5x2 with 50-75lbs of weight.
Ø I dropped it down from 565lbs to 500lbs to give you a good idea
Ø Focus on your form here and really fatigue it out
Ø Make sure you get down and into the hole

Key Points
• On down sets, focus on your form and fatiguing it out.
• This week is important because it’s a big week for us to increase our numbers.

Day 2: Rest Day/Make-Up Chest Day

Make sure you get your chest workout in on Monday if you’re fully recovered. This week is a big week for us
to take up our numbers.

Main Exercise
1. Incline OR flat bench press: 6x3 at 85% max

Secondary Exercise (heavy as you can)

1. Flys or incline press: 5x10

Key Points
• Try to get those good training partners that will motivate you.
• Remember, this week is important because it’s a big week for us to increase our
numbers.

Day 3 - Part 1: Deadlifts

Watch my warm-ups in the video. I’m just doing single reps to conserve a lot of energy while I’m working my
way up to 600 lbs. Let’s get up to that heavyweight!

Main Exercise
1. Deadlifts: 5x3 at 85% of max (NO down sets)

Secondary Exercise (heavy as you can)

1. T-bar row: 4x10
2. Pulldowns: 5x12
3. Hyperextensions: 4x10

Key Points
• Conserve energy on warm-up by doing single reps while you work your way up to
the working weight.
• Focus on increasing your numbers this week.

Day 3 - Part 2: Chest

I didn’t train chest today because I needed extra time to recover. But if you can then I need you to get back
in the gym today and hit chest. Hit the exact same routine we did on Monday (or Tuesday if you couldn’t get
it in on Monday).

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Main Exercise
1. Incline OR flat bench press: 6x3 at 85% of max

Secondary Exercise (heavy as you can)

1. Flys or incline press: 5x10

Key Points
• Focus on increasing your numbers!

Day 4: Active Recovery

Day 5 - Part 1: Legs

The exercise we’re doing is the exact same one we did on Monday. I needed an extra recovery day for my
legs, but I put up the video from Monday for you. Let’s get it guys. If you need a refresher check out the
video above.

Main Exercise
1. Squats: 5x2 at 85% of max
2. Down sets: 5x2 with 50-75 lbs of weight
Ø I dropped it down from 565lbs to 500lbs
Ø Focus on your form here and really fatigue it out
Ø Make sure you get down and into the hole

Key Points
• On downsets, focus on your form and fatiguing it out
• This week is important because it’s a big week for us to increase our numbers

Day 5 - Part 2: Chest

We’re two and a half weeks out, push yourself and get heavy. During my warmup I made it all the way up to
475 lbs to get a good feel of the weight, then I chose my weight for my reps, 455 lbs.

Main Exercise
1. Incline OR flat bench press: 5x2 at 85% of max
2. Down sets: 4x5 (I dropped down from 455lbs to 315lbs)

Secondary Exercise (heavy as you can)

1. Narrow grip tricep pushdowns: 5x10

Key Points
• Hit it hard and hit it heavy then let’s get outta there

Day 6: Shoulders

Today is a shoulder day. We’re doing the exact same shoulder routine we used on Week 2. If you need a
refresher, watch the video. This is a big one so get in there and crush it!

Main Exercise (go as heavy as you can)

1. Power Racks: 4x6
Ø Start slightly below the knee, and pull from a dead stop.
2. Platform deadlifts: 4x6
3. Behind neck shoulder press: 5x5
4. Single arm standing dumbbell press: 5x5
5. Modified Shrugs: 4x10-12
Ø We’re pulling from the elbows to work rear delt, upper back, and traps. You can do on a
machine or behind back shrugs.
6. Rear delt flys: 4x10-12

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Secondary Exercise (heavy as you can)
1. Calfs: 5x20 (heavy weight)
2. Abs: 5x10 (some weight)

Key Points
• For Platform deadlifts put a couple of plates under your feet
• This one is a big workout, get it done in 1 session

Day 7: Active Recovery & Photos

It’s that time again! Take your photos and be sure to compare them to your “before” photos. You should
really start to see some results at this point so, celebrate with plenty of rest and come ready for tomorrow!

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 Week 7

Day 1 - Part 1: Legs

Week 7 guys, we are getting close! I want you to do less on your warm-up like I mentioned last week.
Conserve your energy for your big sets. I did single rep sets for my warm-ups.

Take your time getting up to your 90% weight. You should be feeling really strong while you control the
weight. During your reps, make sure you take your time going down with the weight then explode out.

Main Exercise
1. Squats: 5x3 reps at 90% of max

Secondary Exercise (heavy as you can)

1. Leg extensions: 4x20
2. Seated leg curls: 4x20
3. Hack squats: 4x10

Key Points
• We aren’t counting sets until we start at our 90% max weight
• Warm-up with single reps and conserve your energy until you hit your working
sets

Day 1 - Part 2: Chest

This is a big chest day. We’re going to hit numbers we haven’t hit yet. Conserve your energy during your
warm-ups. Work your way up to your 90% weight.

Main Exercise
1. Reverse OR flat bench: 3x3 reps at 90% of max
2. Down sets: 3x3 reps at a moderate weight with a pause at the bottom

Secondary Exercise (heavy as you can)

1. Tricep extensions: 4x12
2. Tricep pushdowns: 4x15

Key Points
• You can do tricep extensions a couple of different ways that I show in the video.
You can either go all the way down past the head or to the head. Both are good.
• I want you guys getting to those high numbers where you start setting PR.

Day 2: Rest Day

Things are getting intense so make sure you fully rest and feed your body.

Day 3 - Part 1: Deadlifts

This is a big day. It’s the last day we hit deadlifts until the final week 9 (we’re taking a longer break for
maximum recovery), so make sure you really push yourself and make the most of today. Use whatever you
need to get the weight. Belts, straps whatever you need use it.

Main Exercise
1. Deadlifts: 5x3 at 90% of max

Secondary Exercises (heavy as you can)

1. T-bar row: 4x10
2. Reverse pulldowns: 4x10
3. Regular pulldowns: 4x12

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 4. Reverse grip bent over rows: 6-8 sets (if you can do more than 8 reps then do more, have fun with
it. It’s the last exercise)

Key Points
• Any point you need to use a belt or strap during the workout then do it.
• I don’t use straps but that doesn’t mean you can’t.
• The pulldowns are great to work your lats, upper back and all around strength.
It’s a great workout for after your deadlifts.

Day 3 - Part 2: Chest

I wasn’t fully recovered, so I didn’t train chest on Wednesday. I want you to train chest today if you’re
recovered. This week is our last heavy week before we test our metal on week 9.

I want you to do the same workout we did on Monday and I included that video above if you need a
refresher. Conserve your energy during your warm-ups. Work your way up to your 90% weight.

Main Exercise
1. Reverse OR flat bench: 3x3 at 90% of max
2. Downsets: 3x3 reps at a moderate weight with a pause at the bottom

Secondary Exercise (heavy as you can)

1. Tricep extensions: 4x12
2. Tricep pushdowns: 4x15

Key Points
• You can do tricep extensions a couple of different ways that I showed in the
video on Monday. You can either go all the way down past the head or to the
head. Both are good.

Day 4: Active Recovery

Day 5 - Part 1: Legs

I want you to do the same leg workout we did on Monday and I included the video above for a refresher.
Remember: do less on your warm-up as I mentioned before. Conserve your energy for your big sets. I did
single rep sets for my warm-ups and take your time getting up to your 90% weight.

You should be feeling really strong while you control the weight. During your reps, make sure you take your
time going down with the weight then explode out.

Main Exercise
1. Squats: 5x3 at 90% of max

Secondary Exercise (heavy as you can)

1. Leg extensions: 4x20
2. Seated leg curls: 4x20
3. Hack squats: 4x10

Key Points
• Remember, we never count sets till we start at our 90% max weight.
• Warm up with single reps and conserve your energy until you hit your working
sets.

Day 5 - Part 2: Chest

Warm up really well today. This is our last heavy day before we de-load. Go a little faster and use a little
more speed on these lifts. I did 480lbs and it felt great.

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Main Exercise
1. Incline OR flat bench press: 5x3 at 90% of max

Secondary Exercise
1. Incline machine: 4x10
Ø Squeeze it out and feel it. You don’t need to go crazy heavy here, we’re just doing 10
reps.
2. Flys: 4x15
Ø Squeeze it out and feel it. You don’t need to go crazy heavy here, we’re just doing 10
reps.

Key Points
• Go a little faster and use a little more speed.
• Warm up really well.
• Last heavy day before we de-load.

Day 6: Shoulders

Today is a shoulder day and some extra work to polish off the week. We’re doing the exact same shoulder
routine we used on Week 1. If you need a refresher, watch the video. Today is a lot of secondary work, but
first…Incline/Flat Bench press.

Go as heavy as you can for the rep range you’re doing:

1. Incline or Flat Bench Press: 6x4

Ø CHANGES FOR THIS WEEK: Go a little wider grip and go higher on the neck –regardless
if you’re doing flat or incline. It will be harder.
2. Shoulder press: 6x4
Ø You can do front press or behind neck press, depending on the athleticism of your
shoulders.
3. Dips: 4x10 (use weights if you need)
4. Power Racks: 5x5
Ø Do overhand grip and make sure to throw some heavy weight on it.
5. Shrugs: 5x10
6. Seated bent over good mornings: The weight and reps you use depend on how you feel today. Go
for 5 sets.
7. Decline sit-ups with weight: 5x10

Key Points
• Have fun with it, this workout is a big one and covers the entire body.
• CHANGES FOR THIS WEEK: For bench press, go a little wider grip and go a
little higher on the neck – do this for both flat and incline.
• Do shrugs once you finish power racks.
• Keep overhand grip for power racks to build grip strength
• We’re gaining strength here, so stuff your face full of food.

Day 7: Active Recovery

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 Week 8

Day 1: Legs

This week is all about the de-load. Don’t go too crazy, go through the motion have fun and save your energy
for next week.

How I trained on de-load week: I hit squats on Monday then chest on Friday and I skipped deadlifts because
I wanted my back to recover so it was nice and strong for our final week.

Main Exercise
1. Squats: 3x3 at 60% of max (get through motion and have fun)

Key Points
• Make sure your training partners are sticking to their program. As long as you
guys are pushing each other doesn’t matter who is doing what program.

Day 2: Active Recovery

Alright, it’s Tuesday. You know what that means. Eat, rest and enjoy. Remember: Just because we’re taking
a day off from training doesn’t mean we take a day off our nutrition.

Day 3: Active Recovery

Remember, this week is all about the de-load. I skipped deadlifts today and we’ll be hitting chest on Friday.
Recover and enjoy!

Day 4: Active Recovery

Thursday is Rest day. Eat and get ready for tomorrow, we’re kicking it up a notch.
Remember: Eat before you train and eat after you train.

Day 5: Chest

De-load week. We’re hitting chest nice, easy and slow today to get ready for next week: the big week. I did a
little something different in the video. I’m training for a PR in reverse bench as well as incline bench, so this
week is when I did my 1 rep max.

I did more work today than you’re supposed to. So just stick to your easy 3 sets of 5 reps at 60%. Get in, hit
it and get out. Rest up for next week!

Main Exercise
1. Incline OR flat OR reverse grip bench press: 3x5 at 60% of max
Ø Use nice slow easy reps. Should be no problem.

Key Points
• Get it in and get out. Save energy for next week’s singles.

Day 6: Active Recovery

Rest up for next week!

Day 7: Active Recovery

Get some rest, eat up, and be ready to KILL it next week!

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 Week 9

Day 1: Deadlifts

Week 9. This is it. You made it! Since we didn’t train back last week it should be fully recovered and good to
go, so I hit it first this week.

This is where we get to see the results for all the effort we’ve put in. Single rep during your warm-up and
work your way up to your new max, then crush it!

Main Exercise
1. Deadlift: 1 rep for 100% of your new max.

Key Points
• I want to hear about your strength gains! Message me!

Day 2: Active Recovery

Alright, it’s Tuesday. You know what that means: eat, rest and enjoy. Remember to shoot me a quick
message about your strength gains! See you tomorrow.

Day 3: Chest

Alright guys, do 1-3 reps on your warm-up while you work your way up to your new max, then crush it! Enjoy
this guys, this is where you get to see your results!

Main Exercise
1. Incline OR Flat bench press: 1 rep for 100% of your new max.

Key Points
• Message me about your new strength gains!

Day 4: Active Recovery

Thursday is Rest day. Eat and get ready for tomorrow, the last day! Remember, I want to hear about your
strength gains so be sure to send me a message.

Day 5: Legs

Single rep during your warmup and work your way up to your new max, then crush it!
Conserve your energy.

Then once you hit your new Personal Record, celebrate with me. I like to do 500lbs for 15 reps because I
love my high reps.

Main Exercise
1. Squat: 1 rep for 100% of your new max.

Key points
• We did it, congratulations on your strength gains!

TELL YOUR STORY: If you haven’t shared your journey with me yet be sure to do it today! Take your pics
and send my your best before and after shots. I want to see your progress.

Remember, don’t lighten up… This program is designed for you to repeat it in cycles to help you continue to
gain strength and achieve sustainable results. So, start from the beginning and keep going, keep gaining!

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