Order Exercise (Tempo) Sets Reps Rest Interval: Monday Pull Lift: 1RM: Training Max
Order Exercise (Tempo) Sets Reps Rest Interval: Monday Pull Lift: 1RM: Training Max
Order Exercise (Tempo) Sets Reps Rest Interval: Monday Pull Lift: 1RM: Training Max
Lift:
Bench
Squat
Deadlift
Sets
Reps
Rest Interval
1RM:
225
315
375
165
Training Max:
202.5
283.5
337.5
148.5
Week 1
Week 2
Week 3
65% x 5
70% x 3
75% x 5
Pull
Order
Exercise (Tempo)
DB Row
3-5
8 - 12
90 - 120 sec
5-8
6 - 10
90 - 120 sec
2-3
6 - 10
90 - 120 sec
Preacher Curl
3-5
6 - 10
60 - 90 sec
Set 1
2-3
8 - 12
60 - 90 sec
Set 2
75% x 5
80% x 3
85% x 3
Hammer Curls
3-5
8 - 12
60 - 90 sec
Set 3
85% x 5+
90% x 3+
95% x 1+
Facepulls
2-3
10 - 15
30 - 60 sec
Curl (any)
2-3
10 - 15
30 - 60 sec
Neutral-Grip Pullups
AMPRAP in 3 minutes
Week 1
5/5/5+
Week 2
3/3/3+
Week 3
Tuesday
Push
Week 4
Order
Exercise (Tempo)
Sets
Reps
Rest Interval
Warm-up: Pushups, Diagonal Supine Raises, Rotator Cuff, Bus Drivers, Facepulls
A
Overhead Press
5/3/1
5/3/1+
+
Week 5
5/5/5+
3/3/3+
Week 6
5/3/1+
Ready
Week 7
deload
Weighted Dips
3-5
6 - 10
90 - 120 sec
Week 8
Incline DB Press
3-5
6 - 10
90 - 120 sec
Week 9
2-3
6 - 10
60 - 90 sec
Week 10
2-3
8 - 12
60 - 90 sec
Week 11
3-5
6 - 10
60 - 90 sec
Week 12
3/3/3+
Skullcrushers
3-5
6 - 10
60 - 90 sec
Week 13
5/3/1+
2-3
10 - 15
30 - 60 sec
Wednesday
AMPRAP in 3 minutes
Legs
Order
Exercise (Tempo)
Sets
Reps
Rest Interval
Deadlift
Front Squat
3-5
8 - 12
90 - 120 sec
Glute Bridge
2-3
8 - 12
60 - 90 sec
Leg Extensions
2-3
8 - 12
60 - 90 sec
Calf Raises
5-8
15 - 20
30 - 60 sec
3-5
8 - 12
60 - 90 sec
1-2
10 - 15
30 - 60 sec
Thursday
Ready
AMPRAP in 3 minutes
Off
Order
Exercise (Tempo)
Sets
Reps
Rest Interval
Sets
Reps
Rest Interval
Upper Body
Order
Exercise (Tempo)
Warm-up: Pushups, Diagonal Supine Raises, Rotator Cuff, Bus Drivers, Facepulls
5/3/1
Bench Press
Weighted Chin-ups
3-5
3-5
Ready
Ready
Seated DB Press
3-5
5-8
2 - 3 min
Bentover Row
3-5
4-6
2 - 3 min
5/5/5+
3/3/3+
5/3/1+
5/5/5+
Press
3-5
4-6
90 - 120 sec
Barbell Curl
3-5
4-6
90 - 120 sec
Saturday
Lower Body
Sets
Reps
Rest Interval
90 - 120 sec
Order
Exercise (Tempo)
10 minute bike, Foamrolling
5/3/1
Squat
SLDL
5-8
Ready
Calf Raises
5-8
60 - 90 sec
DB Lunges
3-5
6 - 10
60 - 90 sec
Sets
Reps
Rest Interval
15 minute Abs
Sunday
Order
Off
Exercise (Tempo)
Rest or Active Recovery and Cardio