Order Exercise (Tempo) Sets Reps Rest Interval: Monday Pull Lift: 1RM: Training Max

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Monday

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

Wide Lat Pulldowns

5-8

6 - 10

90 - 120 sec

High Row Machine / T-Bar

2-3

6 - 10

90 - 120 sec

Preacher Curl

3-5

6 - 10

60 - 90 sec

Set 1

Seated Cable Row / Inverted Row

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

BTN Press (Smith Machine) / DB Explosive Upright Row

2-3

6 - 10

60 - 90 sec

Week 10

DB Bench / Chest Press / Squeeze Press

2-3

8 - 12

60 - 90 sec

Week 11

Lateral Raises / 1.5 Lateral Raises / Cable Flys

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+

Tricep Exercise (any)

2-3

10 - 15

30 - 60 sec

Plyo-Pushups / Cable Flys

Wednesday

AMPRAP in 3 minutes

Legs

Order

Exercise (Tempo)

Sets

Reps

Rest Interval

10 minute bike, Foamrolling


5/3/1

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

Lying Hamstring Curl

3-5

8 - 12

60 - 90 sec

Good Girls, Bad Girls

1-2

10 - 15

30 - 60 sec

Leg Press / Abs

Thursday

Ready

AMPRAP in 3 minutes

Off

Order

Exercise (Tempo)

Sets

Reps

Rest Interval

Sets

Reps

Rest Interval

Rest or Active Recovery, Cardio and Abs


Friday

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

CGBP (w/ chains) / OHP Tricep Lockouts

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

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