Week One Measurements

Body Weight 185 lbs

Body Fat Percentage (calipers) 8.5%
Body Fat Percentage (monitor) 10.8%


Monday, May 6
Plyometric Day

Set 1 Set 2 Set 3 Set 4
Depth Jumps 8 7 8 6
Side-Side Box Jumps 8 8 8 8
Weighted Explosions 8x22.5 8 8
Med-Ball Approaches 8 8 6 8
Zigzags (Left-right) 30 30 30
Zigzags (front-back) 30 30
Med-Ball Throws 8 8 8
Rim Jumps 8 10 10 9
Speed Rope X X X

Tuesday, May 7
Strength Day

Set 1 Set 2 Set 3
Incline Bench Press 205 2 205 1 195 3
Weighted Pull-ups 35 4 35 4 35 6
Weighted Dips 45 6 45 6
Curls Seated 50 10 50 12
Arnold Press 60s 5 60s 4
Rows Cable 180 6 180 5
Core Work

Set 1 Set 2 Set 3 Set 4 Set 5
Leg Lifts 20 15 12 15 20
Planks (front,left,right) 1 min 1 min 1 min 1 min

Thursday, May
9
Explosion Day

Set 1 Set 2 Set 3 Set 4 Set 5
Squat/Leg Press 450 8 450 8 450 8 400 8
400-380-360
Calf Raises 180 8 230 8 230 8 180 8
180-160-140
Deadlifts 275 8 275 8 275 7 225 7
225-205-185
Hamstring Curls 150 8 160 8 160 8 130 8
130-105-90
Lunges 40s 12 40s 12 40s 8
Hang Cleans 115 6 115 6 115 6
Knee Drives 30 8 30 8 30 8 20 8 20-15-10

Saturday, May 11
Endurance Day

Set 1 Set 2 Set 3
Incline Bench Press 175 8 175 6 175 6
Pull-ups BW 12 BW 9 BW 7
Dips BW 13 BW 10
Curls Preacher 80 10 80 10
Arnold Press 50s 8 50s 6+2
Rows Cable 160 10 160 10
Core Work

Set 1 Set 2 Set 3 Set 4 Set 5
Leg Lifts 15 15 15 15 10+5
Planks (front,left,right) 1 min 1 min 1 min 1 min

Tuesday, May 14
Strength Day

Set 1 Set 2 Set 3
Flat Bench Press 205 3 225 3 225 1
Pull-ups BW 15 BW 12 BW 15
Dips BW 8 BW 8
Curls Seated 50s 10 50s 10
Arnold Press 60s 5 60s 4
Core Work

Set 1 Set 2 Set 3 Set 4
Cable Crunches 15+100 10 15+100 10
Planks (front,left,right)
1.25 min 1.25 min 1.25 min 1.25 mi

Thursday, May 16
Explosion Day

Set 1 Set 2 Set 3
Squats 135 8 135 8 155 8
Power Cleans 135 3 135 3 155 3
Deadlifts 225 8 275 6 275 5
Lunges 35s 12 35s 12 35s 12
Box Jumps 30in 8 33in 8 42in max

Saturday, May 18
Endurance Day

Set 1 Set 2 Set 3
Bench Press 195 8 195 6 185 6
Pull-ups BW 8 BW 8 BW 11
Dips BW 10 BW 10
Curls Seated 40s 10 40s 10
Arnold Press 50s 8 50s 7
Rows Cable 160 12 160 10
Core Work

Set 1 Set 2 Set 3 Set 4 Set 5
Planks (front,left,right) 1:15 1:15 1:15 1:15


Week Three Measurements
Body Weight 184.4 lbs
Body Fat Percentage (calipers) ~9.5%
Body Fat Percentage (monitor) 9.3%

Monday, May 20
Plyometric Day

Set 1 Set 2 Set 3 Set 4
Sprints X X X X
Lunge Jumps 12 8 8 8
1-Leg Chair Rocket 18in 12 14 10 10
Zigzags (Left-right) 30 30 30
Zigzags (front-back) 30 30
Weighted Explosions 25lbs 7 7 7
Sprints X X X X
Speed Rope 57 59 61

Tuesday, May 21
Strength Day

Set 1 Set 2 Set 3
Incline Bench Press 200 3 200 2 190 5
Weighted Pull-ups BW 13 BW 8 BW 10
Weighted Dips 45 6 45 4
Curls Seated 50s 10 50s 12
Arnold Press 60s 5 60s 4+2
Rows Cable 180 7 200 5
Core Work

Set 1 Set 2 Set 3 Set 4 Set 5
Leg Lifts 20 16 13 10 15
Planks (front,left,right) 1:30 1:30 1:30 1:30

Thursday, May 23
Explosion Day

Set 1 Set 2 Set 3
Squats 155 8 165 8 175 6
Power Cleans 155 3 165 3 170 3
Deadlifts 275 7 275 6 275 6
Lunges 40s 12 40s 10 40s 10
Box Jumps 33in 6 36in 8 39in 5
Step-Down Box Jumps
12-33in
6 9-36in 8 9-36in 7

Saturday, May 25
Endurance Day

Set 1 Set 2 Set 3
Incline Bench Press
Pull-ups
Dips
Curls Seated/Preacher
Arnold Press
Rows Dumbell/Cable
Core Work

Set 1 Set 2 Set 3 Set 4 Set 5
Leg Lifts
Planks (front,left,right)


Week Four Measurements
Body Weight
Body Fat Percentage (calipers)
Body Fat Percentage (monitor)

Monday, May 27
Plyometric Day

Set 1 Set 2 Set 3 Set 4
Depth Jumps
Side-Side Box Jumps
1-Leg Chair Rocket
Weighted Explosions
Zigzags (Left-right)
Zigzags (front-back)
Med-Ball Throws
Speed Rope

Tuesday, May 28
Strength Day

Set 1 Set 2 Set 3
Incline Bench Press
Weighted Pull-ups
Weighted Dips
Curls Seated
Arnold Press
Rows Cable
Core Work

Set 1 Set 2 Set 3 Set 4 Set 5
Leg Lifts
Planks (front,left,right)

Thursday, May 30
Explosion Day

Set 1 Set 2 Set 3
Squats
Power Cleans
Deadlifts
Lunges
Box Jumps
Step-Down Box Jumps



Saturday, June 1
Endurance Day

Set 1 Set 2 Set 3
Incline Bench Press
Pull-ups
Dips
Curls Seated/Preacher
Arnold Press
Rows Dumbell/Cable
Core Work

Set 1 Set 2 Set 3 Set 4 Set 5
Leg Lifts
Planks (front,left,right)


Week Five Measurements
Body Weight
Body Fat Percentage (calipers)
Body Fat Percentage (monitor)

Monday, June 3
Plyometric Day

Set 1 Set 2 Set 3 Set 4
Sprints
Lunge Jumps
1-Leg Chair Rocket
Zigzags (Left-right)
Zigzags (front-back)
Weighted Explosions
Sprints
Speed Rope
Depth Jumps
Drop Depth Jumps


Tuesday, June 4
Strength Push Day

Set 1 Set 2 Set 3
Incline Bench Press
Weighted Dips
Arnold Press
Pec Deck
Shoulder Raises
Core Work

Set 1 Set 2 Set 3 Set 4 Set 5
Leg Lifts
Planks (front,left,right)





Wednesday, June 5
Strength Pull Day

Set 1 Set 2 Set 3
Weighted Pull-ups
Preacher Curl
Bent-Over Row
Seated Curls
Cable Row

Thursday, June 6
Explosion Day

Set 1 Set 2 Set 3
Squats
Power Cleans
Deadlifts
Lunges
Box Jumps
Step-Down Box Jumps



Saturday, June 8
Endurance Push Day

Set 1 Set 2 Set 3
Incline Bench Press
Dips
Arnold Press
Pec Deck
Shoulder Raises
Core Work

Set 1 Set 2 Set 3 Set 4 Set 5
Leg Lifts
Planks (front,left,right)

Sunday, June 9
Endurance Pull Day

Set 1 Set 2 Set 3
Pull-ups
Preacher Curl
Bent-Over Row
Seated Curls
Cable Row
21s
Wrist Curls
Week Six Measurements
Body Weight
Body Fat Percentage (calipers)
Body Fat Percentage (monitor)

Monday, June 10
Plyometric Day

Set 1 Set 2 Set 3 Set 4
Depth Jumps
Side-Side Box Jumps
1-Leg Chair Rocket
Weighted Explosions
Zigzags (Left-right)
Zigzags (front-back)
Box Jumps
Speed Rope

Tuesday, June 11
Strength Push Day

Set 1 Set 2 Set 3
Incline Bench Press
Weighted Dips
Arnold Press
Pec Deck
Shoulder Raises
Core Work

Set 1 Set 2 Set 3 Set 4 Set 5
Leg Lifts
Planks (front,left,right)

Wednesday, June 12
Strength Pull Day

Set 1 Set 2 Set 3
Weighted Pull-ups
Preacher Curl
Bent-Over Row
Seated Curls
Cable Row
Wrist Curls


Thursday, June 13
Explosion Day

Set 1 Set 2 Set 3
Squats
Power Cleans
Deadlifts
Lunges
Box Jumps
Step-Down Box Jumps



Saturday, June 15
Endurance Push Day

Set 1 Set 2 Set 3
Incline Bench Press
Dips
Arnold Press
Pec Deck
Shoulder Raises
Core Work

Set 1 Set 2 Set 3 Set 4 Set 5
Leg Lifts
Planks (front,left,right)

Sunday, June 16
Endurance Pull Day

Set 1 Set 2 Set 3
Pull-ups
Preacher Curl
Bent-Over Row
Seated Curls
Cable Row
21s
Wrist Curls

Week Seven Measurements
Body Weight
Body Fat Percentage (calipers)
Body Fat Percentage (monitor)

Monday, June 17
Plyometric Day

Set 1 Set 2 Set 3 Set 4
Depth Jumps
Side-Side Box Jumps
1-Leg Chair Rocket
Weighted Explosions
Zigzags (Left-right)
Zigzags (front-back)
Med-Ball Throws
Speed Rope

Tuesday, June 18
Strength Push Day

Set 1 Set 2 Set 3
Incline Bench Press
Weighted Dips
Arnold Press
Pec Deck
Shoulder Raises
Core Work

Set 1 Set 2 Set 3 Set 4 Set 5
Leg Lifts
Planks (front,left,right)

Wednesday, June 19
Strength Pull Day

Set 1 Set 2 Set 3
Weighted Pull-ups
Preacher Curl
Bent-Over Row
Seated Curls
Cable Row


Thursday, June 20
Explosion Day

Set 1 Set 2 Set 3 Set 4 Set 5
Power Cleans
Squats
Deadlifts
Lunges
Hang Cleans

Saturday, June 22
Endurance Push Day

Set 1 Set 2 Set 3
Incline Bench Press
Dips
Arnold Press
Pec Deck
Shoulder Raises
Rear Delt
Core Work

Set 1 Set 2 Set 3 Set 4 Set 5
Leg Lifts
Planks (front,left,right)

Sunday, June 23
Endurance Pull Day

Set 1 Set 2 Set 3
Pull-ups
Preacher Curl
Bent-Over Row
Seated Curls
Cable Row
21s
Wrist Curls

Week Eight Measurements
Body Weight
Body Fat Percentage (calipers)
Body Fat Percentage (monitor)

Monday, June 24
Plyometric Day

Set 1 Set 2 Set 3 Set 4
Depth Jumps
Side-Side Box Jumps
1-Leg Chair Rocket
Weighted Explosions
Zigzags (Left-right)
Zigzags (front-back)
Box Jumps
Speed Rope

Tuesday, June 25
Strength Push Day

Set 1 Set 2 Set 3
Incline Bench Press
Weighted Dips
Arnold Press
Pec Deck
Shoulder Raises
Core Work

Set 1 Set 2 Set 3 Set 4 Set 5
Leg Lifts
Planks (front,left,right)

Wednesday, June 26
Strength Pull Day

Set 1 Set 2 Set 3
Weighted Pull-ups
Preacher Curl
Bent-Over Row
Seated Curls
Cable Row

Thursday, June 27
Explosion Day

Set 1 Set 2 Set 3
Squats
Power Cleans
Deadlifts
Lunges
Box Jumps
Step-Down Box Jumps



Saturday, June 29
Endurance Push Day

Set 1 Set 2 Set 3
Incline Bench Press
Dips
Arnold Press
Pec Deck
Shoulder Raises

Sunday, June 30
Endurance Pull Day

Set 1 Set 2 Set 3
Pull-ups
Preacher Curl
Bent-Over Row
Seated Curls
Cable Row
21s
Wrist Curls

Week Nine Measurements
Body Weight
Body Fat Percentage (calipers)
Body Fat Percentage (monitor)

Monday, July 1
Plyometric Day

Set 1 Set 2 Set 3 Set 4
Depth Jumps
Side-Side Box Jumps
1-Leg Chair Rocket
Weighted Explosions
Zigzags (Left-right)
Zigzags (front-back)
Box Jumps
Speed Rope

Tuesday, July 2
Strength Push Day

Set 1 Set 2 Set 3
Incline Bench Press
Weighted Dips
Arnold Press
Pec Deck
Shoulder Raises
Core Work

Set 1 Set 2 Set 3 Set 4 Set 5
Leg Lifts
Planks (front,left,right)

Wednesday, July 3
Strength Pull Day

Set 1 Set 2 Set 3
Weighted Pull-ups
Preacher Curl
Bent-Over Row
Seated Curls
Cable Row

Thursday, July 4
Explosion Day

Set 1 Set 2 Set 3 Set 4 Set 5
Power Cleans
Squats
Calfs
Lunges
Deadlifts
Hang Cleans

Friday, July 5
Endurance Push Day

Set 1 Set 2 Set 3
Incline Bench Press
Skull Crushers
Arnold Press/Lat Raises
Pec Deck/Rear Delt

Saturday, July 5
Endurance Pull Day

Set 1 Set 2 Set 3
Pull-ups
Preacher Curl
Bent-Over Row
Seated Curls
21s
Wrist Curls

Week Nine Measurements
Body Weight
Body Fat Percentage (calipers)
Body Fat Percentage (monitor)