Squat and Abs Day

Squat
6x145

6x165

6x185

Abs on ball
30lbx15

30x15

30x15

6x205

6x225

Lunges
2x40lb db for 8 reps per leg 3 sets
Abs Circuit (leg lifts, bicycle, crunches)
30 reps each exercise, one after another no rest for 3 circuits
One leg Squats with bench assist
BW+20lbx5 each leg
20x5

20x5

Chest Day
Bench Press
165x3

185x3

205x3

Dips
BW+20x10

20x10

20x10

Incline Flyes
35db's x 10

35x10

35x10

Tricep Presses
30lb db's x 10

30x10

30x10

225x3

245x3

Fat grip bench press finisher (super slow)

135x5
135x5
135x5
DL & Shoulders day
Deadlift
275x5

305x3

335x3

375x2

405x1

Overhead Press
115x8

115x8

135x3

145x3

155x3

KB Swings
70lb x 12

70x12

70x12

Lateral Raises
25x15

25x15

30x10

Romanian DL or Good Mornings

45x10
45x10

45x10

Arnold Press
45db's x 10

45x10

45x10

Back and Biceps

Pullup Variations
BW+20x10

20x10

20x10

DB Curls
45'sx8

50'sx6

55'sx5

Bent Over Row

185x5

205x5

225x5

Bent over fly

30'sx10

30'sx10

30'sx10

DB Row on bench
90'sx8

95'sx8

95'sx8

Fat Grip incline bench Curl (super slow)

25'sx5
30'sx5

35'sx3

<-good mornings

Squat and Abs Day

Squat

Pushups
Pullups
BW Squats

Abs on ball
Weighted Walk
Split Squats

Ab Roller

One leg Squats with bench assist

Calf Raises

Chest Day
Bench Press

Dips

DB Press

Tricep Extensions

Fat grip incline bench press finisher

DL & Shoulders day

Deadlift

Overhead Press

Sandbag cleans
Sandbag throw
Sandbag runs
Sandbag squats
Sandbag shovel
Sandbag flips
Sandbag clean and press
BB Complex
Cleans
Rows
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

KB Swings

Lateral Raises

Romanian DL

Landmine Press

Back and Biceps

Bent-over Row

DB Curls

Pullup variation

Bent over fly

DB Row on bench

1RM

lb Basis

Workout 1
5
5

Deadlift

440

400

260

300

Squat

270

245

160

185

Overhead Press

170

155

105

120

Bench Press

265

240

160

180

BB Row

260

235

155

180

Reps
Weight
# Reps
Average lbs

5
230
1
264

2
252

3
245

4
238

Bench Average
Squat Average
Deadlift Average
Total

258
260
412
930

food
stud
car
gas
phone
ins

500
100
335
100
35
100

>5

340
5
210
7
135
6
205
7
200
6

5
230

1170
25000
30000
35000
40000
45000
50000
55000
60000
65000
70000
75000
80000
85000
90000
95000
100000

1250
1500
1750
2000
2250
2500
2750
3000
3250
3500
3750
4000
4250
4500
4750
5000

80
330
580
830
1080
1330
1580
1830
2080
2330
2580
2830
3080
3330
3580
3830

Workout 2
3
3

280

320

175

200

110

125

170

195

165

190

6
224

7
217

>3

360
5
225
5
140
5
220
5
215
5

8
211

Workout 3
5
3

300

340

185

210

120

135

180

205

180

200

Workout 4
>1

380
3
235
4
150
4
230
5
225
4

160
100
65
100
95

Add 10lbs to Lower Body Lifts Max

200

240

125

150

80

95

120

145

120

145

Add 5lbs to Pressing Lifts Max

Workout 4
5

lb Basis

Workout 1
3
3

Workout 2
>3

170

5
151

Bench Press

260

Squat

260

BB Row

245

185
210
245 <- For 1's
185
210
245 <- For 1's
175
200

Overhead Press

165

120

Deadlift

410

290
330
380 <- For 1's

235
4
235
4
225
5
150
4
370
4

Reps
Weight
# Reps
Average lbs

3
160
1
173

2
165

4
156

Bench Average
Squat Average
Deadlift Average
Total

266
266
417
949

135

3
160

170
160
110
270

Workout 2
5

195
195
185
125
310

6
147

Workout 3
5
3

225
0
225
0
210
0
145
0
350
0

195

225

195

225

185

210

7
143

8
139

>1

Workout 4
5
5

250
3
250
3
235

105

130

105

130

100

125

160
3
390
3

70

85

165

205

125

145

310

350

orkout 4

160

160

150

100

250

Add 5lbs to Pressing Lifts Max

Add 10lbs to Lower Body Lifts Max

lb Basis

Workout 1
3
3

Workout 2
>3

170

Bench Press

255

Squat

275

BB Row

250

180
205
240 <- For 1's
195
220
255 <- For 1's
175
200

Overhead Press

170

120

Deadlift

420

295
340
390 <- For 1's

230
4
250
4
225
5
155
4
380
4

Reps
Weight
# Reps
Average lbs

2
400
1
419

2
400

3
389

4
378

5
367

400

390

380

370

Bench Average
Squat Average
Deadlift Average
Total

420
256
278
423
957

370
365
360
355

340
335
330
325

310
305
300
295

285
280
275
270

270

275

280

285

265

140

180
165
115
275

270
420
955

285
430
985

295
440
1010

305
450
1035

315
460
1060

Workout 2
5

195

Workout 3
5
3

>1

Workout 4
5
5

220
0
235
4 lame
215
0
145
0
360
0

195

220

245

105

130

210

235

265

110

140

190

215

240

100

125

130

145

165

70

85

315

360

400

170

210

6
356

7
345

8
335

360

345

335

210
190
130
315

260
255
250
245

orkout 4

155

165

150

105

255

Add 5lbs to Pressing Lifts Max

Add 10lbs to Lower Body Lifts Max

lb Basis

Workout 1
3
3

Workout 2
>3

225

160

225

160

205

150

Bench Press

245

Squat

245

BB Row

225

175
200
230 <- For 1's
175
200
230 <- For 1's
160
180

Overhead Press

160

115

130

145

105

Deadlift

405

285
325
375 <- For 1's

365

265

2
269

3
260

4
253

5
246

270

260

255

250

250
245
240
235

230
225
220
215

210
205
200
200

195
195
195
195

270

275

280

285

Day off
Reps
Weight
# Reps
Average lbs

3
260
1
281

Bench Average
Squat Average
Deadlift Average
Total

285
222
222
361
805

265

270
420
955

280
430
980

290
440
1005

300
450
1030

310
460
1055

Workout 2
5

185

210

185

210

235

100

125

185

210

185

210

235

100

125

170

195

170

195

215

90

115

120

140

120

140

155

65

80

305

345

305

345

385

165

205

6
239

7
232

8
225

240

235

225

180
180
180
180

Workout 3
5
3

>1

Workout 4
5
5

orkout 4

150

150

135

100

245

Add 5lbs to Pressing Lifts Max

Add 10lbs to Lower Body Lifts Max

lb Basis

Workout 1
8
8
75
90

Workou
>8
100
95 -> 12

5
85

45

40

Deadlift
DB Overhead Press
KB Swings

125
Sets of 10
Sets of 10

Bench Press
BB Rows
DB Press

55
Sets of 10
Sets of 10

35

Squat
Good Mornings
Split Squats

85
Sets of 10
Sets of 10

55

60

70
9

60

2
129

3
126

4
122

5
118

Reps
Weight
# Reps
Average lbs

12
95
1
135

40
45x3x6

30x12
12x10

Workout 2
5
95

>5
110

45

50

40

45

50

65

75

60

70

80

6
115

7
111

8
108

>3
115
Add 10lbs to Lower Body Lifts Max

40x12
12x12

Add 5lbs to Pressing Lifts Max

40x12
12x10

Workout 3
8
5
90
100