M

1) Allow a everyone from a lighterGOALS

beginner, to a more advanced trainee to
put on slabs of muslce and build work capacity
2) Focus on two big main lifts to develop performance in submaximal percentages
3) Build end range mobility and stability in key areas that typically get injured
4) Prepare you for a strength based program (if desired)

Instructions for Customizing Program

Hypertrophy is the name of the game here. You of course need to progress in
performance over time to continue to progressively overload, but the main
focus is building muscle through tonnage accumulation on compound
movements. If you want to make a substitution, just ensure that the prime
movers of said substitution match those of the exercise you're swapping out.
Sometimes, certain lifts are just better for our particular builds, leverages, or
injury history.

FREQUENTLY ASKED QUESTIONS

Q These dip values seem way too high

Refer to the notations that tell you to subtract your

bodyweight from the projected number.
Q What do all these acronyms stand for?

A AMRAP: As Many Reps as Possible (perform as many reps as you can for each prescribed set)
AMWAP: As Much Weight as Possible (use as much weight as you can for the prescribed set) NOTE: decrease
needed to stay in rep range
SS: Super Set: Perform the two indicated exercises back to back with no rest. Rest after
completing each

Q Why only 2 main lifts? Why not 3?

A
Although this is a program that a powerlifter could run with great success, this is not a powerlifting program. It
better in terms of recovery to focus on less movement patterns than more, and squat/deadlift or OHP and Ben
bleed into one another respectively.

RIR SCALE
RIR Definition
0 Concentric Failure, you physically cannot do another rep before resting
0.5 Could have done slightly more weight, but not another rep
1 One rep shy of failure
1.5 One rep shy of failure and could have done slightly more weight
2 Two reps shy of failure
2.5 Two reps shy of failure and could have done slightly more weight
3 Three reps shy of failure
3.5 Three reps shy of failure and could have done slightly more weight
4 Four reps shy of failure
 FREQUENTLY ASKED
Q Can I add extra forearm and neck work?

A
Yes, giant set it with your ab

FREQUENTLY ASKED
NS Q This calculated lift isnt accurate for me!!!!

Adjust the lift down +/- 10% as n

tract your projections, that are accurate fo
Q Why does this program progress with tempos/lon

scribed set) A The goal of this program is to produce hypertrophy, perfomance in

bodybuilding, progressive overload should come only after improvin
scribed set) NOTE: decrease weight as milk progression and training adaptation. Making a given weight mo
allows you to train harder for longer, as it reduces training stress w

Q What do all these colors on the exercises stand fo

A Yellow: Bench Related

Blue: Deadlift related

ot a powerlifting program. It's always
uat/deadlift or OHP and Bench tend to
Green or Orange: Squat or OHP related, respectively.

Q Rest periods? What about Super Sets or Giant Se

A
5 minutes per set for bigger movements. 3 minu
minutes for isolations or smaller movements. Yo
(bench with rows, squats with abs, bis with tris e
SETS ARE BOXED OFF IN GREEN
ENTLY ASKED QUESTIONS
neck work?

with your ab work

ENTLY ASKED QUESTIONS

te for me!!!!

wn +/- 10% as needed! These are just

are accurate for most.
gress with tempos/longer pauses instead of just weight?

hypertrophy, perfomance in terms of load on the bar is secondary to that goal. With
ould come only after improving rep quality. This allows you to train a movement for longer, and
on. Making a given weight more stimulative increases stimulus, and reduces fatigue, which
as it reduces training stress without the use of a deload.

the exercises stand for?

ated, respectively.

uper Sets or Giant Sets?

r movements. 3 minutes for a secondary press/squat/hip hinge, and 2
maller movements. You can also superset or giant set when applicable
ith abs, bis with tris etc) RECOMMENDED OPTIONAL GIANT/SUPER
EEN
 Details

This is a list of general mobility and activation exercises for

you to do before each workout, use the ones applicable to
upper or lower body respectively
MOBILITY
EXERCISE
Hip Flexion/Rotation
Banded Internal Rotation Stretch
Thoracic Extension Realease on Roller
Shoulder Dislocations
Glute Release w. Lacrosse Ball

ACTIV
EXERCISE
Banded Glute Side Walks
Bird Dog
Reverse Stationary Bike or Backwards Treadmill with the belt turned off
SETS REPS
1-3 30 sec
1 -3 30 sec
1 -3 30 sec
1 -3 10
1 -3 30 sec

ACTIVATION
SETS REPS
2 10 yards
2 10
1 10+ min
 LINK
3 Minute Shoulder Warm Up - Shoulder Dislocations + Wipers + Band Pull Aparts + No Money = READY - YouTube
How To Do An Internal Rotation with Band | Exercise Guide - YouTube
Thoracic Spine Mobilizations with Foam Roller - YouTube
Shoulder Dislocation Mobility Drill: Two Minute To-Do - YouTube
Rub glutes with lacrosse ball

CTIVATION
LINK
Band Walks...You're Doing It WRONG - YouTube
How to Do the Bird Dog Exercise | Abs Workout - YouTube
N/A
ADY - YouTube
Primary Lifts RE-TEST ON WEEK 10
Low Bar Squat 1RM
Conventional Deadlift 1RM
Wide Grip Bench Press 1RM
Standing Overhead Press
Body weight (lbs)
150

Week 1
Secondary Upper Day
Barbell Curl (To Warm up the Elbows, superset these with warm up sets on your be
T Shirt Touch Slight Incline Bench Top Set @ 80%
T Shirt Touch Slight Incline Bench Back off Set @ 90% of top set
----->Fatigue Drop Sets (when RPE reaches 9 or More, Drop 5%)
Lat Pulldown of choice
Seated Dumbbell Overhead Press SS With Wrist Curls
Lateral Myoreps
Deficit Barbell Row

Secondary Lower Day

Platz Squat Top Set (Heel Elevated ATG)
Platz Squat Backdown 2
Platz Squat Backdown 3
Stiff Legged SSB Goodmorning or Stiff Legged High Bar Goodmorning
Leg Extensions Myoreps
Weight Ab Exercise of Choice

Primary Upper Day

Preacher Curls
3 Count Paused Bench @ 75%1RM
Straight Arm Pulldowns
Weighted Dips @75% of E1RM
Rear Delt Flyes
Optional Tricep Isolation Exercise of Choice (not recommended for long arm benche

Primary Lower Day

Romanian Deadlift @ 75% of 1RM
Romanian Deadlift Backdowns
Hack Squat/Reverse Hack Squat/Belt Squat
Pullup/chest supported row of choice
Hamstring Curl/Glute Ham Raise
Rear Delt Flyes
Barbell Shrugs
Week 4
Secondary Upper Day
Barbell Curl
T Shirt Touch Slight Incline Bench Top Set @ 78% (3 Sec Eccentric, 1 sec hold at the top)
T Shirt Touch Slight Incline Bench Back off Set @ 90% of top set (3 sec Eccentric)
----->Fatigue Drop Sets (when RPE reaches 9 or More, Drop 5%) (3 sec Eccentric)
Lat Pulldown of choice
Seated Dumbbell Overhead Press SS With Wrist Curls
Side Lateral Myoreps
Deficit Barbell Row

Secondary Lower Day

Platz Squat Top Set (Heel Elevated ATG) (RAMP TO 15 RM as a Test!)
Platz Squat Backdown 2
Platz Squat Backdown 3
Stiff Legged SSB Goodmorning or Stiff Legged High Bar Goodmorning
Leg Extensions Myorep
Weight Ab Exercise of Choice SSw/ Wrist Extensions

Primary Upper Day

Incline Curls
3 Count Paused Bench @ 80%1RM
Straight Arm Pulldowns
Weighted Dips @78% of E1RM
Rear Delt Flyes
Optional Tricep Isolation Exercise of Choice (not recommended for long arm benche

Primary Lower Day

Romanian Deadlift @ 77% of 1RM (use a 3 sec eccentric)
Romanian Deadlift Backdowns (use a 3 sec eccentric)
Hack Squat/Reverse Hack Squat/Belt Squat
Pullup/chest supported row of choice
Hamstring Curl/Glute Ham Raise
Rear Delt Flyes
Barbell Shrugs

Week 7
Secondary Upper Day
Barbell Curl
T Shirt Touch Slight Incline Bench Top Set @ 78% 3 sec Eccentric, 3 Sec Pause
T Shirt Touch Slight Incline Bench Back off Set @ 90% of top set
----->Fatigue Drop Sets (when RPE reaches 9 or More, Drop 5%)
Lat Pulldown of choice
Seated Dumbbell Overhead Press SS With Wrist Curls
Side Lateral Myoreps
Deficit Barbell Row

Secondary Lower Day

Platz Squat Top Set (Heel Elevated ATG) (Ramp up to 15 RM)
Platz Squat Backdown 2
Platz Squat Backdown 3
Stiff Legged SSB Goodmorning or Stiff Legged High Bar Goodmorning
Leg Extensions Myoreps
Weight Ab Exercise of Choice

Primary Upper Day

Preacher Curls
3 Count Paused Bench @ 85%1RM
Straight Arm Pulldowns
Weighted Dips @78% of E1RM
Rear Delt Flyes
Optional Tricep Isolation Exercise of Choice (not recommended for long arm benche

Primary Lower Day

Semi Snatch Grip Romanian Deadlift @ 75% of 1RM
Semi Snactch Grip Romanian Deadlift Backdowns
Hack Squat/Reverse Hack Squat/Belt Squat
Pullup/chest supported row of choice
Hamstring Curl/Glute Ham Raise
Rear Delt Flyes
Barbell Shrugs

WEEK 10 SLASH VOLUME ON SECONDARY DAYS to 1 set of each for a soft deload, THEN T
Weight (Lbs) Weight (KG)
330 150 Weight =bw + weight lifted *.64
420 190
288 130
130 60 Weight = bw + weight lifted
Body weight (KG)
67.5

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
185 85 1
165 75 Up to 3
155 70 Remainder of 3 sets
3 RIR 3 RIR 4
3 RIR 3 RIR 3
1 RIR (leave 1 RIR on first 12 reps)1 RIR 2 Myorep Sequences
3 RIR 3 RIR 4

Weight (lbs) Weight (KG) Sets

175 80 1
165 75 1
160 72.5 1
3 RIR 3 RIR 3
2 RIR 2 RIR 2 Myorep Sequences
0RIR 0RIR 2

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
195 87.5 3
2 RIR 2 RIR 3
235 107.5 3
2 RIR 2 RIR 3
2 RIR 2 RIR Up to 3 sets

Weight (lbs) Weight (KG) Sets

285 130 1
255 115 2
3 RIR 3 RIR 3
3 RIR 3 RIR 3
2 RIR 2 RIR 3
3 RIR 3 RIR 3
1 RIR 1 RIR 3
Weight (lbs) Weight (KG) Sets
2 RIR 2 RIR 4
180 82.5 1
160 72.5 Up to 3
155 70 Remainder of 3 sets
4 RIR 4 RIR 4
4 RIR 4 RIR 3
3 RIR (leave 3 RIR on first 12 reps)3 RIR 1 Myorep Sequence
3 RIR, 2RIR on last set 3 RIR, 2RIR on last set 4

Weight (lbs) (INPUT ANY IN RED) Weight (KG) Sets

250 112.5 1
225 102.5 1
215 97.5 1
4 RIR 4 RIR 3
2 RIR 2 RIR 1 Myorep Sequence
0RIR 0RIR 2

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
210 95 3
1 RIR 1 RIR 3
245 112.5 3
2 RIR 2 RIR 3
4 RIR 4 RIR Up to 3 sets

Weight (lbs) Weight (KG) Sets

295 135 1
260 117.5 2
4 RIR 4 RIR 3
1 RIR 1 RIR 3
4 RIR 4 RIR 3
2 RIR 2 RIR 3
1 RIR 1 RIR 3

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
180 82.5 1
160 72.5 Up to 3
155 70 Remainder of 3 sets
3 RIR 3 RIR 4
3 RIR 3 RIR 3
 1 RIR (leave 1 RIR on first 12 reps)1 RIR 2 Myorep Sequences
3 RIR 3 RIR 4

Weight (lbs) INPUT ANY IN RED Weight (KG) Sets

250 112.5 1
240 110 1
225 102.5 1
3 RIR 3 RIR 3
2 RIR 2 RIR 2 Myorep Sequences
0RIR 0RIR 2

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
220 100 3
2 RIR 2 RIR 3
245 112.5 3
2 RIR 2 RIR 3
2 RIR 2 RIR Up to 3 sets

Weight (lbs) Weight (KG) Sets

285 130 1
255 115 2
3 RIR 3 RIR 3
3 RIR 3 RIR 3
2 RIR 2 RIR 3
3 RIR 3 RIR 3
1 RIR 1 RIR 3

RY DAYS to 1 set of each for a soft deload, THEN TEST NEW 1 REP MAXES on PRIMARY DAYS FOR SBD and OHP
Training Lift 1 RM Weight (Lbs)
Weighted Pushups 1RM (ACC) 220
Slight Incline DB Bench 1RM (ACC) 185
T Shirt Touch Slight Incline Bench (SEC) 230
Weighted Dips (ACC) 315
3 Count Paused Bench 260
Close Grip Bench (SEC) 275

Reps
10
5
6
6
12
12
(6,3+) Take a 4 sec rest pause after each mini set
10

Reps
12
12
12
10
(6,3+) Take a 4 sec rest pause after each mini set
15

Reps
8
7
12
8,7,7
12
10

Reps
8
7
10
12
15
8
12
Reps
8
5
6
6
10
10
(6,3+) Take a 4 sec rest pause after each mini set
10

Reps
12
12
12
10
(6,3+) Take a 4 sec rest pause after each mini set
15

Reps
8
5
12
7,7,7
12
10

Reps
8
7
8
12
15
8
12

Reps
10
5
6
6
12
12
 (6,3+) Take a 4 sec rest pause after each mini set
10

Reps
12
12
12
10
(6,3+) Take a 4 sec rest pause after each mini set
15

Reps
8
3
12
8,8,8
12
10

Reps
8
7
10
12
15
8
12

ARY DAYS FOR SBD and OHP

Weight (KG)
100
85
105
142.5
117.5
125

Week 2
Secondary Upper Day
Barbell Curl
T Shirt Touch Slight Incline Bench Top Set @ 83%
T Shirt Touch Slight Incline Bench Back off Set @ 90% of top set
----->Fatigue Drop Sets (when RPE reaches 9 or More, Drop 5%)
Lat Pulldown of choice
Seated Dumbbell Overhead Press SS With Wrist Curls
Side Lateral Myoreps
Deficit Barbell Row

Secondary Lower Day

Platz Squat Top Set (Heel Elevated ATG)
Platz Squat Backdown 2
Platz Squat Backdown 3
Stiff Legged SSB Goodmorning or Stiff Legged High Bar Goodmorning
Leg Extensions Myoreps
Weight Ab Exercise of Choice SSw/ Wrist Extensions

Primary Upper Day

Preacher Curls
3 Count Paused Bench @ 75%1RM
Straight Arm Pulldowns
Weighted Dips @75% of E1RM
Rear Delt Flyes
Optional Tricep Isolation Exercise of Choice (not recommended for long arm benche

Primary Lower Day

Romanian Deadlift @ 77% of 1RM
Romanian Deadlift Backdowns
Hack Squat/Reverse Hack Squat/Belt Squat
Pullup/chest supported row of choice
Hamstring Curl/Glute Ham Raise
Rear Delt Flyes
Barbell Shrugs
Week 5
Secondary Upper Day
Barbell Curl
T Shirt Touch Slight Incline Bench Top Set @ 80% (3 Sec Eccentric, 1 sec hold at the top)
T Shirt Touch Slight Incline Bench Back off Set @ 90% of top set (3 sec Eccentric)
----->Fatigue Drop Sets (when RPE reaches 9 or More, Drop 5%) (3 sec Eccentric)
Lat Pulldown of choice (choose a new bar or grip)
Paused Seated Dumbbell Overhead Press SS With Wrist Curls
Lu Raise Myoreps
Deficit Barbell Row w/slow eccentric

Secondary Lower Day

Platz Squat Top Set (Heel Elevated ATG)
Platz Squat Backdown 2
Platz Squat Backdown 3
Stiff Legged SSB Goodmorning or Stiff Legged High Bar Goodmorning
Leg Extensions Myorep with slow eccentric
Weight Ab Exercise of Choice SSw/ Wrist Extensions (pick a new exercise)

Primary Upper Day

Incline Curls
3 Count Paused Bench @ 80%1RM
Straight Arm Pulldowns
Weighted Dips @78% of E1RM
Rear Delt Flyes
Optional Tricep Isolation Exercise of Choice pick a new exercise

Primary Lower Day

Romanian Deadlift @ 77% of 1RM (use a 3 sec eccentric)
Romanian Deadlift Backdowns (use a 3 sec eccentric)
Hack Squat/Reverse Hack Squat/Belt Squat (pick a new excercise)
Pullup/chest supported row of choice (pick a new excercise)
Hamstring Curl/Glute Ham Raise
Rear Delt Flyes
Barbell Shrugs

Week 8
Secondary Upper Day
Barbell Curl
T Shirt Touch Slight Incline Bench Top Set @ 80% 3 sec Eccentric, 3 Sec Pause
T Shirt Touch Slight Incline Bench Back off Set @ 90% of top set
----->Fatigue Drop Sets (when RPE reaches 9 or More, Drop 5%)
Lat Pulldown of choice
Seated Dumbbell Overhead Press SS With Wrist Curls
Side Lateral Myoreps
Deficit Barbell Row

Secondary Lower Day

Platz Squat Top Set (Heel Elevated ATG)
Platz Squat Backdown 2
Platz Squat Backdown 3
Stiff Legged SSB Goodmorning or Stiff Legged High Bar Goodmorning
Leg Extensions Myoreps
Weight Ab Exercise of Choice SSw/ Wrist Extensions

Primary Upper Day

Preacher Curls
3 Count Paused Bench @ 85%1RM
Straight Arm Pulldowns
Weighted Dips @75% of E1RM
Rear Delt Flyes
Optional Tricep Isolation Exercise of Choice (not recommended for long arm benche

Primary Lower Day

Semi Snatch Grip Romanian Deadlift @ 75% of 1RM
Semi Snactch Grip Romanian Deadlift Backdowns
Hack Squat/Reverse Hack Squat/Belt Squat Pick a new exercise
Pullup/chest supported row of choice Pick a new exercise
Hamstring Curl/Glute Ham Raise
Rear Delt Flyes
Barbell Shrugs
 Training Lift 1 RM Weight (Lbs)
3:3:0 Tempo Football Bar Bench 215
Feet Up Bench (PRI) 260
Slight Incline (ACC) 245
Larsen Press (PRI) 275
Paused Football Bar Bench (SEC) 245
Floor Press (SEC) 265

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
190 87.5 1
170 77.5 Up to 3
160 72.5 Remainder of 3 sets
2 RIR 2 RIR 4
3 RIR 3 RIR 3
1 RIR (leave 1 RIR on first 12 reps) 1 RIR 3 Myorep Sequences
3 RIR, 2RIR on last set 3 RIR, 2RIR on last set 4

Weight (lbs) Weight (KG) Sets

175 80 1
165 75 1
160 72.5 1
3 RIR 3 RIR 3
2 RIR 2 RIR 3 Myorep Sequences
0RIR 0RIR 2

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
195 87.5 4
2 RIR 2 RIR 3
235 107.5 3
2 RIR 2 RIR 3
2 RIR 2 RIR Up to 3 sets

Weight (lbs) Weight (KG) Sets

295 135 1
260 117.5 3
2 RIR 2 RIR 3
2 RIR 2 RIR 3
2 RIR 2 RIR 3
2 RIR 2 RIR 3
1 RIR 1 RIR 3
Weight (lbs) Weight (KG) Sets
2 RIR 2 RIR 4
185 85 1
165 75 Up to 3
155 70 Remainder of 3 sets
3 RIR 3 RIR 4
3 RIR 3 RIR 3
3 RIR (leave 3 RIR on first 12 reps) 3 RIR 2 Myorep Sequences
3 RIR 3 RIR 4

Weight (lbs) Weight (KG) Sets

225 102.5 1
205 92.5 1
190 87.5 1
3 RIR 3 RIR 3
2 RIR 2 RIR 2 Myorep Sequence
0RIR 0RIR 2

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
210 95 4
4 RIR 4 RIR 3
245 112.5 3
2 RIR 2 RIR 3
3 RIR 3 RIR Up to 3 sets

Weight (lbs) Weight (KG) Sets

295 135 1
260 117.5 3
3 RIR 3 RIR 3
3 RIR 3 RIR 3
3 RIR 3 RIR 3
2 RIR 2 RIR 3
1 RIR 1 RIR 3

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
185 85 1
165 75 Up to 3
155 70 Remainder of 3 sets
2 RIR 2 RIR 4
3 RIR 3 RIR 3
1 RIR (leave 1 RIR on first 12 reps) 1 RIR 3 Myorep Sequences
3 RIR, 2RIR on last set 3 RIR, 2RIR on last set 4

Weight (lbs) Weight (KG) Sets

235 107.5 1
225 102.5 1
210 95 1
3 RIR 3 RIR 3
2 RIR 2 RIR 3 Myorep Sequences
0RIR 0RIR 2

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
220 100 4
2 RIR 2 RIR 3
235 107.5 3
2 RIR 2 RIR 3
2 RIR 2 RIR Up to 3 sets

Weight (lbs) Weight (KG) Sets

295 135 1
260 117.5 3
2 RIR 2 RIR 3
2 RIR 2 RIR 3
2 RIR 2 RIR 3
2 RIR 2 RIR 3
1 RIR 1 RIR 3
Weight (KG)
97.5
117.5
110
125
110
120

Reps
10
5
6
6
12
12
6,3+) Take a 4 sec rest pause after each mini set
10

Reps
12
12
12
10
(6,3+) Take a 4 sec rest pause after each mini set
15

Reps
8
7
12
8,8,7
12
10

Reps
8
7
10
12
15
8
12
Reps
8
5
6
6
10
10
6,3+) Take a 4 sec rest pause after each mini set
10

Reps
12
12
12
8
(6,3+) Take a 4 sec rest pause after each mini set
15

Reps
8
5
10
8,7,6
12
10

Reps
8
7
8
12
12
8
10

Reps
10
5
6
6
12
12
6,3+) Take a 4 sec rest pause after each mini set
10

Reps
12
12
12
10
(6,3+) Take a 4 sec rest pause after each mini set
15

Reps
8
7
12
9,8,7
12
10

Reps
8
7
10
12
15
8
12
Training Lift
Pause Low Bar 1RM (PRI)
High Bar Squat 1RM (SEC)
Platz Squat 1RM (SEC)
Heel Elev. Zercher 1RM (SEC)
3:3:0 Tempo Pause Squat (SEC)
Rv. Hack Squat 1RM (ACC)

Week 3
Secondary Upper Day
Barbell Curl
T Shirt Touch Slight Incline Bench Top Set @ 85%
T Shirt Touch Slight Incline Bench Back off Set @ 90% of top set
----->Fatigue Drop Sets (when RPE reaches 9 or More, Drop 5%)
Lat Pulldown of choice
Seated Dumbbell Overhead Press SS With Wrist Curls
Side Lateral Myoreps
Deficit Barbell Row

Secondary Lower Day

Platz Squat Top Set (Heel Elevated ATG)
Platz Squat Backdown 2
Platz Squat Backdown 3
Stiff Legged SSB Goodmorning or Stiff Legged High Bar Goodmorning
Leg Extensions Myoreps
Weight Ab Exercise of Choice SS w/ Wrist Extensions

Primary Upper Day

Preacher Curls
3 Count Paused Bench @ 75%1RM
Straight Arm Pulldowns
Weighted Dips @75% of E1RM
Rear Delt Flyes
Optional Tricep Isolation Exercise of Choice (not recommended for long arm benchers)

Primary Lower Day

Romanian Deadlift @ 77% of 1RM
Romanian Deadlift Backdowns
Hack Squat/Reverse Hack Squat/Belt Squat
Pullup/chest supported row of choice
Hamstring Curl/Glute Ham Raise
Rear Delt Flyes
Barbell Shrugs
Week 6
Secondary Upper Day
Barbell Curl
T Shirt Touch Slight Incline Bench Top Set @ 83% (3 Sec Eccentric, 1 sec hold at the top)
T Shirt Touch Slight Incline Bench Back off Set @ 90% of top set (3 sec Eccentric)
----->Fatigue Drop Sets (when RPE reaches 9 or More, Drop 5%) (3 sec Eccentric)
Lat Pulldown of choice
Paused Seated Dumbbell Overhead Press SS With Wrist Curls
Lu Raise Myoreps
Deficit Barbell Row w/slow eccentric

Secondary Lower Day

Platz Squat Top Set (Heel Elevated ATG)
Platz Squat Backdown 2
Platz Squat Backdown 3
Stiff Legged SSB Goodmorning or Stiff Legged High Bar Goodmorning
Leg Extensions Myorep with slow eccentric
Weight Ab Exercise of Choice SSw/ Wrist Extensions

Primary Upper Day

Incline Curls
3 Count Paused Bench @ 80%1RM
Dumbbell Pullovers
Weighted Dips @78% of E1RM
Rear Delt Flyes
Optional Tricep Isolation Exercise of Choice pick a new exercise

Primary Lower Day

Romanian Deadlift @ 77% of 1RM (use a 3 sec eccentric)
Romanian Deadlift Backdowns (use a 3 sec eccentric)
Hack Squat/Reverse Hack Squat/Belt Squat
Pullup/chest supported row of choice
Hamstring Curl/Glute Ham Raise
Rear Delt Flyes
Barbell Shrugs

Week 9
Secondary Upper Day
Barbell Curl
T Shirt Touch Slight Incline Bench Top Set @ 85% 3 sec Eccentric, 3 Sec Pause
T Shirt Touch Slight Incline Bench Back off Set @ 90% of top set
----->Fatigue Drop Sets (when RPE reaches 9 or More, Drop 5%)
Lat Pulldown of choice
Seated Dumbbell Overhead Press SS With Wrist Curls
Side Lateral Myoreps
Deficit Barbell Row

Secondary Lower Day

Platz Squat Top Set (Heel Elevated ATG)
Platz Squat Backdown 2
Platz Squat Backdown 3
Stiff Legged SSB Goodmorning or Stiff Legged High Bar Goodmorning
Leg Extensions Myoreps
Weight Ab Exercise of Choice SS w/ Wrist Extensions

Primary Upper Day

Preacher Curls
3 Count Paused Bench @ 75%1RM
Straight Arm Pulldowns
Weighted Dips @75% of E1RM
Rear Delt Flyes
Optional Tricep Isolation Exercise of Choice (not recommended for long arm benchers)

Primary Lower Day

Semi Snatch Grip Romanian Deadlift @ 75% of 1RM
Semi Snactch Grip Romanian Deadlift Backdowns
Hack Squat/Reverse Hack Squat/Belt Squat
Pullup/chest supported row of choice
Hamstring Curl/Glute Ham Raise
Rear Delt Flyes
Barbell Shrugs
Weight (Lbs) Weight (KG)
305 137.5
305 137.5
280 127.5
250 112.5
255 115
365 165

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
195 87.5 1
175 80 Up to 3
165 75 Remainder of 3 sets
2 RIR 2 RIR 4
2 RIR 2 RIR 3
1 RIR (leave 1 RIR on first 12 reps)1 RIR 3 Myorep Sequences
3 RIR, 2RIR on last set 3 RIR, 2RIR on last set 4

Weight (lbs) Weight (KG) Sets

180 82.5 1
170 77.5 1
160 72.5 1
2 RIR 2 RIR 3
2 RIR 2 RIR 3 Myorep Sequences
0RIR 0RIR 2

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
195 87.5 5
2 RIR 2 RIR 3
235 107.5 3
2 RIR 2 RIR 3
1 RIR 1 RIR Up to 3 sets

Weight (lbs) Weight (KG) Sets

295 135 1
260 117.5 4
1 RIR 1 RIR 3
2 RIR 2 RIR 3
2 RIR 2 RIR 3
2 RIR 2 RIR 3
1 RIR 1 RIR 3
Weight (lbs) Weight (KG) Sets
2 RIR 2 RIR 4
190 87.5 1
170 77.5 Up to 3
160 72.5 Remainder of 3 sets
2 RIR 2 RIR 4
2 RIR 2 RIR 3
3 RIR (leave 3 RIR on first 12 reps)3 RIR 3 Myorep Sequences
3 RIR 3 RIR 4

Weight (lbs) Weight (KG) Sets

235 107.5 1
210 95 1
200 90 1
3 RIR, 1 RIR on last set 3 RIR, 1 RIR on last set 3
2 RIR 2 RIR 3 Myorep Sequences
0RIR 0RIR 2

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
210 95 5
3 RIR 3 RIR 3
245 112.5 3
2 RIR 2 RIR 3
3 RIR 3 RIR Up to 3 sets

Weight (lbs) Weight (KG) Sets

295 135 1
260 117.5 4
2 RIR 2 RIR 3
2 RIR 2 RIR 3
2 RIR 2 RIR 3
2 RIR 2 RIR 3
1 RIR 1 RIR 3

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
195 87.5 1
175 80 Up to 3
165 75 Remainder of 3 sets
2 RIR 2 RIR 4
2 RIR 2 RIR 3
1 RIR (leave 1 RIR on first 12 reps)1 RIR 3 Myorep Sequences
3 RIR, 2RIR on last set 3 RIR, 2RIR on last set 4

Weight (lbs) Weight (KG) Sets

240 110 1
230 105 1
215 97.5 1
2 RIR 2 RIR 3
2 RIR 2 RIR 3 Myorep Sequences
0RIR 0RIR 2

Weight (lbs) Weight (KG) Sets

2 RIR 2 RIR 4
220 100 5
2 RIR 2 RIR 3
235 107.5 3
2 RIR 2 RIR 3
1 RIR 1 RIR Up to 3 sets

Weight (lbs) Weight (KG) Sets

295 135 1
260 117.5 4
1 RIR 1 RIR 3
2 RIR 2 RIR 3
2 RIR 2 RIR 3
2 RIR 2 RIR 3
1 RIR 1 RIR 3
Training Lift 1RM Weight (Lbs) Weight (KG)
Free Wt Belt Squat 1RM (ACC) 295 135
RDL 1RM (SEC) 380 135
3 Sec Eccentric SLDL (SEC) 295 105
90 Deg Back Ext 1RM (SEC) 230 102.5
Rubish Ext 1RM (SEC) 225 182.5
Wide Stance Snatch 1RM (PRI) 400 142.5

Reps
10
5
6
6
12
12
(6,3+) Take a 4 sec rest pause after each mini set
10

Reps
12
12
12
10
(6,3+) Take a 4 sec rest pause after each mini set
15

Reps
8
7
12
8,8,8+
12
10

Reps
8
7
10
12
15
8
12
Reps
8
5
6
6
10
10
(6,3+) Take a 4 sec rest pause after each mini set
10

Reps
12
12
12
8
(6,3+) Take a 4 sec rest pause after each mini set
15

Reps
8
5
10
8,8,7
12
10

Reps
8
7
8
12
12
8
10

Reps
10
5
6
6
12
12
(6,3+) Take a 4 sec rest pause after each mini set
10

Reps
12
12
12
10
(6,3+) Take a 4 sec rest pause after each mini set
15

Reps
8
7
12
9,8,8
12
10

Reps
8
7
10
12
15
8
12
Training Lift 1RM Weight (Lbs) Weight (KG)
Stiff Legged Deadlift (PRI) 375 170
Low Handle Trap Bar Deadlift (SEC) 440 200
Close Stance Snatch 1RM (SEC) 315 145
Paused Standing OHP (PRI) 115 50
Football Bar OHP (SEC) 125 55
Seated Back Supported OHP (SEC) 145 65