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WEEK 1 – DAY 1
Front squat: 80%, 5 x 3
Paused front squat: (2 second pause in the bottom position) 4 x 8
Split squat: (bar held like in a front squat) 4 x 8
Optional bonus work: Leg press, leg extension, hack squat. You can
pick one or two for 3 sets of 8-10 reps.
WEEK 1 – DAY 2
Bench press: 80%, 5 x 3
Full range dumbbell press: 4 x 8
Close-grip floor press: (1 second stop on floor) 4 x 8
Optional bonus work: Dumbbell triceps extension, EZ-bar triceps
extension, rope triceps extension. Choose one or two for 3 sets of 8-
10 reps.
WEEK 1 – DAY 3
Deadlift: 80%, 5 x 3
Deficit deadlift: (standing on 2" plate) 4 x 8
Bent over barbell row: (torso parallel to floor) 4 x 8
Optional bonus work: Barbell or dumbbell shrugs, chin-ups/pull-
ups, leg curl. Pick one or two for 3 sets of 8-10 reps.
WEEK 1 – DAY 4
Push press: 80%, 5 x 3
Military press: 4 x 8
High incline (60 degrees) dumbbell press: 4 x 8
Optional bonus work: Dumbbell lateral raise, dumbbell front raise,
barbell curl. Pick one or two for 3 sets of 8-10 reps.
WEEK 2 – DAY 1
Front squat: 80%, 5 x 4
Paused front squat: 2 x 8, 2 x 6
Split squat: 2 x 8, 2 x 6
Optional bonus work: Leg press, leg extension, hack squat. Pick one
or two for 3 sets of 8-10 reps.
WEEK 2 – DAY 2
Bench press: 80%, 5 x 4
Full range dumbbell press: 2 x 8, 2 x 6
Close-grip floor press: 2 x 8, 2 x 6
Optional bonus work: Dumbbell triceps extension, EZ-bar triceps
extension, rope triceps extension. Choose one or two for 3 sets of 8-
10 reps.
WEEK 2 – DAY 3
Deadlift: 80%, 5 x 4
Deficit deadlift: 2 x 8, 2 x 6
Bent over barbell row: 2 x 8, 2 x 6
Optional bonus work: Barbell or dumbbell shrugs, chin-ups/pull-
ups, leg curl. Choose one or two for 3 sets of 8-10 reps.
WEEK 2 – DAY 4
Push press: 80%, 5 x 4
Military press: 2 x 8, 2 x 6
High incline (60 degrees) dumbbell press: 2 x 8, 2 x 6
Optional bonus work: Dumbbell lateral raise, dumbbell front raise,
barbell curl. Pick one or two for 3 sets of 8-10 reps.

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WEEK 3 – DAY 1
Front squat: 80%, 5 x 5
Paused front squat: 4 x 6
Split squat: 4 x 6
Optional bonus work: Leg press, leg extension, hack squat. Pick one
or two for 3 sets of 8-10 reps.
WEEK 3 – DAY 2
Bench press: 80%, 5 x 5
Full range dumbbell press: 4 x 6
Close-grip floor press: 4 x 6
Optional bonus work: Dumbbell triceps extension, EZ-bar triceps
extension, rope triceps extension. Choose one or two for 3 sets of 8-
10 reps.
WEEK 3 – DAY 3
Deadlift: 80%, 5 x 5
Deficit deadlift: 4 x 6
Bent over barbell row: 4 x 6
Optional bonus work: Barbell or dumbbell shrugs, chin-ups/pull-
ups, leg curl. Pick one or two for 3 sets of 8-10 reps.
WEEK 3 – DAY 4
Push press: 80%, 5 x 5
Military press: 4 x 6
High incline (60 degrees) dumbbell press: 4 x 6
Optional bonus work: Dumbbell lateral raise, dumbbell front raise,
barbell curl. Choose one or two for 3 sets of 8-10 reps.
WEEK 4 – DAY 1
Front squat: 80%, 5 x 6
Paused front squat: 2 x 6
Split squat: 2 x 6
Optional bonus work: Leg press, leg extension, hack squat. Pick one
or two for 3 sets of 8-10 reps.
WEEK 4 – DAY 2
Bench press: 80%, 5 x 6
Full range dumbbell press: 2 x 6
Close-grip floor press: 2 x 6
Optional bonus work: Dumbbell triceps extension, EZ-bar triceps
extension, rope triceps extension. Choose one or two for 3 sets of 8-
10 reps.
WEEK 4 – DAY 3
Deadlift: 80%, 5 x 6
Deficit deadlift: 2 x 6
Bent over barbell row: 2 x 6
Optional bonus work: Barbell or dumbbell shrugs, chin-ups/pull-
ups, leg curl. Pick one or two for 3 sets of 8-10 reps.
WEEK 4 – DAY 4
Push press: 80%, 5 x 6
Military press: 2 x 6
High incline (60 degrees) dumbbell press: 2 x 6
Optional bonus work: Dumbbell lateral raise, dumbbell front raise,
barbell curl. Choose one or two for 3 sets of 8-10 reps.

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WEEK 5 – DAY 1
Front squat: 85%, 3 x 3
1 and 1/4 front squat: 4 x 6
1/2 front squat: 4 x 6
Optional bonus work: Leg press, leg extension, hack squat. Pick one
or two for 3 sets of 6-8 reps.
WEEK 5 – DAY 2
Bench press: 85%, 3 x 3
Wide grip bench press: 4 x 6
1/2 bench press: 4 x 6
Optional bonus work: Dumbbell triceps extension, EZ-bar triceps
extension, rope triceps extension. Choose one or two for 3 sets of 6-
8 reps.
WEEK 5 – DAY 3
Deadlift: 85%, 3 x 3
Deficit sumo deadlift: (standing on 2" plates) 4 x 6
Deadlift from pins: (just below knees) 4 x 6
Optional bonus work: Barbell or dumbbell shrugs, chin-ups/pull-
ups, leg curl. Choose one or two for 3 sets of 6-8 reps.
WEEK 5 – DAY 4
Push press: 85%, 3 x 3
Top half press from pins: (bar starting on pins just above forehead)
4x6
1/2 push press: (from rack position to just above forehead) 4 x 6
Optional bonus work: Dumbbell lateral raise, dumbbell front raise,
barbell curl. Pick one or two for 3 sets of 6-8 reps.
WEEK 6 – DAY 1
Front squat: 85%, 5 x 3
1 and 1/4 front squat: 4 x 6
1/2 front squat: 2 x 6, 2 x 4
Optional bonus work: Leg press, leg extension, hack squat. Pick one
or two for 3 sets of 6-8 reps.
WEEK 6 – DAY 2
Bench press: 85%, 5 x 3
Wide grip bench press: 2 x 6, 2 x 4
1/2 bench press: 2 x 6, 2 x 4
Optional bonus work: Dumbbell triceps extension, EZ-bar triceps
extension, rope triceps extension. Pick one or two for 3 sets of 6-8
reps.
WEEK 6 – DAY 3
Deadlift: 85%, 5 x 3
Deficit sumo deadlift: 2 x 6, 2 x 4
Deadlift from pins: 2 x 6, 2 x 4
Optional bonus work: Barbell or dumbbell shrugs, chin-ups/pull-
ups, leg curl. Choose one or two for 3 sets of 6-8 reps.
WEEK 6 – DAY 4
Push press: 85%, 5 x 3
Top half press from pins: 2 x 6, 2 x 4
1/2 push press: 2 x 6, 2 x 4

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Optional bonus work: Dumbbell lateral raise, dumbbell front raise,

barbell curl. Pick one or two for 3 sets of 6-8 reps.
WEEK 7 – DAY 1
Front squat: 90%, 3 x 3
1 and 1/4 front squat: 4 x 6
1/2 front squat: 4 x 4
Optional bonus work: Leg press, leg extension, hack squat. Pick one
or two for 3 sets of 6-8 reps.
WEEK 7 – DAY 2
Bench press: 90%, 3 x 3
Wide grip bench press: 4 x 4
1/2 bench press: 4 x 4
Optional bonus work: Dumbbell triceps extension, EZ-bar triceps
extension, rope triceps extension. Choose one or two for 3 sets of 6-
8 reps.
WEEK 7 – DAY 3
Deadlift: 90%, 3 x 3
Deficit sumo deadlift: 4 x 4
Deadlift from pins: 4 x 4
Optional bonus work: Barbell or dumbbell shrugs, chin-ups/pull-
ups, leg curl. Pick one or two for 3 sets of 6-8 reps.
WEEK 7 – DAY 4
Push press: 90%, 3 x 3
Top half press from pins: 4 x 4
1/2 push press: 4 x 4
Optional bonus work: Dumbbell lateral raise, dumbbell front raise,
barbell curl. Pick one or two for 3 sets of 6-8 reps.
WEEK 8 – DAY 1
Front squat: 95%, 3 x 2
Back squat, narrow stance, high bar placement: 4 x 2
Optional bonus work: Leg press, leg extension, hack squat. Choose
one for 3 sets of 6-8 reps.
WEEK 8 – DAY 2
Bench press: 95%, 3 x 2
Decline bench press: 4 x 2
Optional bonus work: Dumbbell triceps extension, EZ-bar triceps
extension, rope triceps extension. Pick one for 3 sets of 6-8 reps.
WEEK 8 – DAY 3
Deadlift: 95%, 3 x 2
Deadlift from pins: 4 x 2
Optional bonus work: Barbell or dumbbell shrugs, chin-ups/pull-
ups, leg curl. Pick one for 3 sets of 6-8 reps.
WEEK 8 – DAY 4
Push press: 95%, 3 x 2
Power jerk: 4 x 2
Optional bonus work: Dumbbell lateral raise, dumbbell front raise,
barbell curl. Choose one for 3 sets of 6-8 reps.
WEEK 9 – DAY 1
Front squat: 100%, 3 x 2
Back squat, narrow stance, high bar placement: 2 x 2

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Optional bonus work: Leg press, leg extension, hack squat. Pick one
for 3 sets of 6-8 reps.
WEEK 9 – DAY 2
Bench press: 100%, 3 x 2
Decline bench press: 2 x 2
Optional bonus work: Dumbbell triceps extension, EZ-bar triceps
extension, rope triceps extension. Choose one for 3 sets of 6-8 reps.
WEEK 9 – DAY 3
Deadlift: 100%, 3 x 2
Deadlift from pins: 2 x 2
Optional bonus work: Barbell or dumbbell shrugs, chin-ups/pull-
ups, leg curl. Pick one for 3 sets of 6-8 reps.
WEEK 9 – DAY 4
Push press: 100%, 3 x 2
Power jerk: 2 x 2
Optional bonus work: Dumbbell lateral raise, dumbbell front raise,
barbell curl. Pick one for 3 sets of 6-8 reps.
WEEK 10 – DAY 1
Front squat: 100%, 3 x 3
WEEK 10 – DAY 2
Bench press: 100%, 3 x 3
WEEK 10 – DAY 3
Deadlift: 100%, 3 x 3
WEEK 10 – DAY 4
Push press: 100%, 3 x 3

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