DAY 1

Lower Body Strength

Ramp weeks mean work the weight up so do one set of the
heaviest weight Block 1
Static weeks mean all at the same weight usually what you would
use on 2nd or 3rd to last set on a ramp week

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

2x3, 4x1, 2x3, 4x1,

No Feet Power Clean 6x2 7x1
1a 1x4 1x4
or High pull from floor

Front Squat 4x3, 1x6 3x5, 2x9 4x5 4x3, 1x6

2a
Upright Trunk

Single Leg Bound 5x3/3 5x3/3 4x3/3 5x3/3

2b
or High pull from floor

Seated Good Morning 3x7 3x7 3x7 3x7

3a
Flat Back

SL Bench Ham Bridge 3xF 3xF 3xF 3xF

3b
or Nordic Curls

DB drop snatch 4x4/4 4x4/4 4x4/4 4x4/4

4a
Squeeze tight

SL calf Raise 3x10 3x10 3x10 3x10

5a
Deep stretch

Tib Raises 3x20 3x20 3x20 3x20

5b
Lean over
 Day 2
Upper Body Strength
Ramp weeks mean work the weight up so do one set of the
heaviest weight Block 1
Static weeks mean all at the same weight usually what you would
use on 2nd or 3rd to last set on a ramp week

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

Explosive Press Ups 3x5 3x5 3x5 3x5

1a
Aim for Height

Bench Press 4x4, 2x9 5x5 5x5 4x4, 2x9

2a
Strength

2b Reclining Row
6x12 5x12 5x12 6x12

or High pull from floor

Incline DB bench 5x7-9 5x7-9 5x7-9 5x7-9

3a
Neutral Grip

3b Chin Ups
5x5 5x5 5x5 5x5

Weighted if Possible

DB reverse Fly 3x15-20 3x15-20 3x15-20 3x15-20

3c
BACK SIZE

Bicep Curl 3x12 3x12 3x12 3x12

4a
BIZE

DB skull crushers 3x10 3x10 3x10 3x10

4b
TRIZE

For Day 3 just do any form of Cardio

 Day 4
Lower Body Strength
Ramp weeks mean work the weight up so do one set of the
heaviest weight Block 1
Static weeks mean all at the same weight usually what you would
use on 2nd or 3rd to last set on a ramp week

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

3x3, 3x1,
Clean/Power Clean 6x2 7x1 10x1
1a 1x4
or High pull from floor

4x3, 1x7 4x5 4x5 4x3, 1x7

BB Bulgarian Split squat
2a Each leg Each leg Each leg Each leg
Explosve

Ab Roller 5x10 4x10 4x10 5x10

2b
Core Tight and Tucked

RDL 3x9 3x9 3x9 3x9

3a
Full Stretch to Floor

Depth drop Broad Jump 3x3 3x3 3x3 3x3

3b
Explosive

SL calf Raise 3x10 3x10 3x10 3x10

4a
Deep stretch

Tib Raises 3x20 3x20 3x20 3x20

4b
Lean over
 Day 5
Upper Body Strength
Ramp weeks mean work the weight up so do one set of the
heaviest weight Block 1
Static weeks mean all at the same weight usually what you would
use on 2nd or 3rd to last set on a ramp week

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

1/4 Squat Jumps 4x4 4x4 4x4 4x4

1a
Use an empty Bar

Bench Press 4x4, 2x9 5x5 5x5 4x4, 2x9

2a
Upright Trunk

DB reverse Fly 6x9 5x9 5x9 6x9

2b
or High pull from floor

Dips 3x5, 1x9 4x10-12 4x10-12 3x5, 1x9

3a
Neutral Grip

Pull Ups 4x5-7 4x5-7 4x5-7 4x5-7

3b
Weighted if possible

Bicep Curl 3x12 3x12 3x12 3x12

4a
BIZE

DB skull crushers 3x10 3x10 3x10 3x10

4b
TRIZE

For Day 6 just do any form of Cardio

 DAY 1
Lower Body Strength
Ramp weeks mean work the weight up so do one set of the
heaviest weight Block 2
Static weeks mean all at the same weight usually what you would
use on 2nd or 3rd to last set on a ramp week

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

3x3, 3x2 same,

Clean/Power Clean 6x2 5x2
1a 4x1 OTM 5x1
or High pull from floor

3x2,
BB Bulgarian Split squat 4x3, 1x7 5x4 4x3/3
2a 2x5
Upright Trunk

DB drop snatch 5x4 5x4 4x4 5x4

2b
or High pull from floor

Seated Good Morning 3x9 3x9 3x9 3x9

3a
Flat Back

BB SL RDL 3x9 3x9 3x9 3x9

3b
or Nordic Curls

Chinese Side Bends 4x9 4x9 4x9 4x9

4a
Core Strength

SL calf Raise 3x10 3x10 3x10 3x10

5a
Deep stretch

Tib Raises 3x20 3x20 3x20 3x20

5b
Lean over
 Day 2
Upper Body Strength
Ramp weeks mean work the weight up so do one set of the
heaviest weight Block 2
Static weeks mean all at the same weight usually what you would
use on 2nd or 3rd to last set on a ramp week

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

Split Jerk 4x2, 1x4 5x3 3x2 3x2, 4x1

1a
Explosive

Incline Bench 4x4, 2x9 5x5 5x5 4x4, 2x9

2a
Upright Trunk

2b Reclining Row
6x12 5x12 5x12 6x12

or High pull from floor

3x7, 3x7, 3x7, 3x7,

DB Bench
3a 2x10-12 2x10-12 2x10-12 2x10-12
Neutral Grip

3b Chin Ups
5x6 5x6 5x6 5x6

Weighted if Possible

Supinated Reclining Rows 3x12 3x12 3x12 3x12

4a
BIZE

Clap Push Ups 3x17 3x17 3x17 3x17

4b
TRIZE

For Day 3 just do any form of Cardio

 Day 4
Lower Body Strength
Ramp weeks mean work the weight up so do one set of the
heaviest weight Block 2
Static weeks mean all at the same weight usually what you would
use on 2nd or 3rd to last set on a ramp week

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

Clean/Power Clean 3x2, 4x1 3x3, 3x2 4x3 3x2, 5x1

1a
or High pull from floor

Back Squat 3x4, 2x7 4x5 4x5 3x3, 2x6

2a
Deep

Band Assissted Vert 5x5 4x5 4x5 5x5

2b
Core Tight and Tucked

Spanish Squats 3x9 3x9 3x9 3x9

3a
Quad size

DB Stiff leg Deadlfit 3x3 3x3 3x3 3x3

3b
Toes Elevated

SL calf Raise 3x10 3x10 3x10 3x10

4a
Deep stretch

Tib Raises 3x20 3x20 3x20 3x20

4b
Lean over
 Day 5
Upper Body Strength
Ramp weeks mean work the weight up so do one set of the
heaviest weight Block 2
Static weeks mean all at the same weight usually what you would
use on 2nd or 3rd to last set on a ramp week

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

Split Jerk 4x3 light 5x2 heavy 4x2 light 6x1 big
1a
Explosive

Bench Press 4x5, 2x12 5x5 5x5 4x4, 2x9

2a
Strength

DB Shoulder Press 4x7, 1x12 4x7,1x12 4x8 4x7,1x12

3a
Neutral Grip

Pull Ups 4x7, 1xF 4x7, 1xF 4x7, 1xF 4x7, 1xF
3b
Weighted if possible

Bicep Curl 3x12 3x12 3x12 3x12

4a
BIZE

DB skull crushers 3x10 3x10 3x10 3x10

4b
TRIZE

For Day 6 just do any form of Cardio

 DAY 1
Lower Body Strength
Ramp weeks mean work the weight up so do one set of the
heaviest weight Block 3
Static weeks mean all at the same weight usually what you would
use on 2nd or 3rd to last set on a ramp week

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

Clean/Power Clean 6x3 6x2 4x4 6x2

1a
or High pull from floor

3x3, 1x5,
Back Squat 3x4, 2x7 5x4 3x3, 1x5
2a 1x7
Deep

Broad Jump 5x3 5x3 5x3 5x3

2b
or High pull from floor

Landmine SL RDL 3x7 3x7 3x7 3x7

3a
Flat Back

Seated Good Morning 3x7 3x7 3x7 3x7

3b
or Nordic Curls

SL calf Raise 3x10 3x10 3x10 3x10

4a
Deep stretch

Tib Raises 3x20 3x20 3x20 3x20

4b
Lean over
 Day 2
Upper Body Strength
Ramp weeks mean work the weight up so do one set of the
heaviest weight Block 3
Static weeks mean all at the same weight usually what you would
use on 2nd or 3rd to last set on a ramp week

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

Explosive Press Ups 3x5 3x5 3x5 3x5

1a
Aim for Height

1x5,1x3, 1x5,1x3,
Bench Press 4x4, 1x9 4x4
2a 2x2,2x9 2x2,2x9
Strength

2b Bird Dog Row

6x7 5x7 4x7 6x7

or High pull from floor

High Incline DB bench 3x5, 2x11 3x5, 2x11 3x5, 2x11 3x5, 2x11
3a
Neutral Grip

3b Chin Ups
4x5, 1xF 4x5, 1xF 4x5, 1xF 4x5, 1xF

Weighted if Possible

Bicep Curl 3x12 3x12 3x12 3x12

4a
BIZE

DB skull crushers 3x10 3x10 3x10 3x10

4b
TRIZE

For Day 3 just do any form of Cardio

 Day 4
Lower Body Strength
Ramp weeks mean work the weight up so do one set of the
heaviest weight Block 3
Static weeks mean all at the same weight usually what you would
use on 2nd or 3rd to last set on a ramp week

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

Clean/Power Clean 6x2 3x3, 4x1 4x2 8x1

1a
or High pull from floor

BB Bulgarian Split squat 3x4, 2x9 5x3 4x3 4x2, 1x5

2a
Explosve

Chinese side Bends 5x12 5x12 4x12 5x12

2b
Core Tight and Tucked

Spanish Squats 3x15 3x15 3x15 3x15

3a
Quad size

SL Bench Ham Bridge 3x10 3x10 3x10 3x10

3b
Explosive

SL calf Raise 3x10 3x10 3x10 3x10

4a
Deep stretch

Tib Raises 3x20 3x20 3x20 3x20

4b
Lean over
 Day 5
Upper Body Strength
Ramp weeks mean work the weight up so do one set of the
heaviest weight Block 3
Static weeks mean all at the same weight usually what you would
use on 2nd or 3rd to last set on a ramp week

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

Push Press 4x5 4x5 4x5 4x5

1a
Heavy

Bench Press 3x5, 2x9 3x5, 2x9 5x5 3x5, 2x9

2a
Strength

2b Chin Ups
5x7-9 5x7-9 5x7-9 5x7-9

Weighted if Possible

Alternating DB Bench 4x12/12 4x12/12 4x12/12 4x12/12

3a
None working arm at top

Bent Over Row 4x12 4x12 4x12 4x12

3b
Weighted if possible

Bicep Curl 3x12 3x12 3x12 3x12

4a
BIZE

DB skull crushers 3x10 3x10 3x10 3x10

4b
TRIZE

For Day 6 just do any form of Cardio