Name

MAX

Bench

Day 1
Clean

Dead Lift

%
40%
50%
60%
65%
75%
85%
40%
50%
60%
65%
75%
85%

Prowler Push
Stab Ball Leg Curl
Plate Holds
4 Way Neck

Day 2
Bench

%
40%
50%
60%
65%
75%
85%

Pull-Ups
Band Tri
DB Curls
Farmers Walk
w/Shrug w/DB
Core

Day 3
Clean

Squat

Incline Bench

DB Rows
Narrow Push-Up
Band Curl
Suit Case Carry
w/Shrug w/Plate
Core

Week 2
Reps
Wt
5
0
5
0
3
0
5
0
5
0
5+
0
5
0
5
0
3
0
5
0
5
0
5+
0
3x2
Heavy
2x10
2x1 min
2x10E

Week 2
Reps
Wt
5
0
5
0
3
0
5
0
5
0
5+
0
4x8
4x12
4x8
2x1 min

Clean
Reps

Reps

0
%
40%
50%
60%
70%
80%
90%
40%
50%
60%
70%
80%
90%

%
40%
50%
60%
70%
80%
90%

Incline

Week 3
Reps
Wt
5
0
5
0
3
0
3
0
3
0
3+
0
5
0
5
0
3
0
3
0
3
0
3+
0
3x2
Heavy
2x10
2x1 min
2x10E

Week 3
Reps
Wt
5
0
5
0
3
0
3
0
3
0
3+
0
4x8
4x12
4x8
2x1 min

0
Reps

Reps

Plank,Toe Touches,BandGoodMorning,Overhead Sit-Up

%
40%
50%
60%
65%
75%
85%
40%
50%
60%
65%
75%
85%

Rev Lunge
Partner Leg Curl
Wrist Rolls
4 Way Neck

Day 4

%
40%
50%
60%
65%
75%
85%

Week 2
Reps
Wt
5
0
5
0
3
0
5
0
5
0
5
0
5
0
5
0
3
0
5
0
5
0
5+
0
2x8E
2x6
2x
2x10E

Week 2
Reps
Wt
5
0
5
0
3
0
5
0
5
0
5+
0
4x8
4xF
4x8
2x30s E

Reps

Reps

%
40%
50%
60%
70%
80%
90%
40%
50%
60%
70%
80%
90%

%
40%
50%
60%
70%
80%
90%

Week 3
Reps
Wt
5
0
5
0
3
0
3
0
3
0
3
0
5
0
5
0
3
0
3
0
3
0
3+
0
2x8E
2x6
2x
2x10E

Week 3
Reps
Wt
5
0
5
0
3
0
3
0
3
0
3+
0
4x8
4xF
4x8
2x30s E

Side Plank, TRX Alt Knee Tuck, Band Hold, Super Banana

Squat
%
40%
50%
60%
75%
85%
95%
40%
50%
60%
75%
85%
95%

%
40%
50%
60%
75%
85%
95%

Week 4
Reps
Wt
5
0
5
0
3
0
5
0
3
0
1+
0
5
0
5
0
3
0
5
0
3
0
1+
0
3x2
Heavy
2x10
2x1 min
2x10E

Week 4
Reps
Wt
5
0
5
0
3
0
5
0
3
0
1+
0
4x8
4x12
4x8
2x1 min

Vert
Reps

%
40%
50%
60%

40%
50%
60%

0
Week 5-Deload
Reps
Wt
5
0
5
0
3
0

5
5
3

Reps

0
0
0

3x2
2x10
2x1 min
2x10E

Reps

%
40%
50%
60%

Week 5-Deload
Reps
Wt
5
0
5
0
3
0

Reps

4x8
4x12
4x8
2x1 min

40 sec each, alt sides at 20 sec if needed, 20 sec to switch exercises

Reps

Reps

%
40%
50%
60%
75%
85%
95%
40%
50%
60%
75%
85%
95%

%
40%
50%
60%
75%
85%
95%

Week 4
Reps
Wt
5
0
5
0
3
0
5
0
3
0
1
0
5
0
5
0
3
0
5
0
3
0
1+
0
2x8E
2x6
2x
2x10E

Week 4
Reps
Wt
5
0
5
0
3
0
5
0
3
0
1+
0
4x8
4xF
4x8
2x30s E

Reps

%
40%
50%
60%

40%
50%
60%

Week 5-Deload
Reps
Wt
5
0
5
0
3
0

5
5
3

Reps

0
0
0

2x8E
2x6
2x
2x10E

Reps

%
40%
50%
60%

Week 5-Deload
Reps
Wt
5
0
5
0
3
0

4x8
4xF
4x8
2x30s E

40 sec each, alt sides at 20 sec if needed, 20 sec to switch exercises

Reps

Name
MAX

Day 1
Clean

Dead Lift

Bench
%
40%
50%
60%
65%
75%
85%
40%
50%
60%
65%
75%
85%

Bench Back Ext

TRX Leg Curl
Prowler Push
Plate Flip/Catch
4 Way Neck

Day 2
Bench

%
40%
50%
60%
65%
75%
85%

BB Curls
Push-Up w/Band
Chin-Ups
Farmers Walk
w/Shrug w/Plate
CORE

Day 3
Clean

Squat

Incline Bench

SA Band Row
Close Grip Bench
DB Curl
Suit Case Carry
w/Shrug w/DB
CORE

Week 6
Reps
Wt
5
0
5
0
3
0
5
0
5
0
5+
0
5
0
5
0
3
0
5
0
5
0
5+
0
2x10
2x10
3x2
Heavy
2x10E
2x10E

Week 6
Reps
Wt
5
0
5
0
3
0
5
0
5
0
5+
0
4x8
4xF
4x8
2x1 min

Clean
Reps

Reps

0
%
40%
50%
60%
70%
80%
90%
40%
50%
60%
70%
80%
90%

%
40%
50%
60%
70%
80%
90%

Incline

Week 7
Reps
Wt
5
0
5
0
3
0
3
0
3
0
3+
0
5
0
5
0
3
0
3
0
3
0
3+
0
2x10
2x10
3x2
Heavy
2x10E
2x10E

Week 7
Reps
Wt
5
0
5
0
3
0
3
0
3
0
3+
0
4x8
4xF
4x8
2x1 min

0
Reps

Reps

SL Hip Bridge, BB Roll Outs, Rev Crunch, SA Plate Sit-Ups

%
40%
50%
60%
65%
75%
85%
40%
50%
60%
65%
75%
85%

DB Swing
SL Hip Thrust
Dead Hang
4 Way Neck

Day 4

%
40%
50%
60%
65%
75%
85%

Week 6
Reps
Wt
5
0
5
0
3
0
5
0
5
0
5
0
5
0
5
0
3
0
5
0
5
0
5+
0
2x10
2x10
2xF
2x10E

Week 6
Reps
Wt
5
0
5
0
3
0
5
0
5
0
5+
0
4x8
4x12
4x8
2x30s E

Reps

Reps

%
40%
50%
60%
70%
80%
90%
40%
50%
60%
70%
80%
90%

%
40%
50%
60%
70%
80%
90%

Week 7
Reps
Wt
5
0
5
0
3
0
3
0
3
0
3
0
5
0
5
0
3
0
3
0
3
0
3+
0
2x10
2x10
2xF
2x10E

Week 7
Reps
Wt
5
0
5
0
3
0
3
0
3
0
3+
0
4x8
4x12
4x8
2x30s E

1-Knee Band Chop, Half Dead Bug Hold, Bird Dog, Stir the Pot

Squat
%
40%
50%
60%
75%
85%
95%
40%
50%
60%
75%
85%
95%

%
40%
50%
60%
75%
85%
95%

Week 8
Reps
Wt
5
0
5
0
3
0
5
0
3
0
1+
0
5
0
5
0
3
0
5
0
3
0
1+
0
2x10
2x10
3x2
Heavy
2x10E
2x10E

Week 8
Reps
Wt
5
0
5
0
3
0
5
0
3
0
1+
0
4x8
4xF
4x8
2x1 min

Vert
Reps

%
40%
50%
60%

40%
50%
60%

0
Week 9-Deload
Reps
Wt
5
0
5
0
3
0

5
5
3

Reps

0
0
0

2x10
2x10
3x2
2x10E
2x10E

Reps

%
40%
50%
60%

Week 9-Deload
Reps
Wt
5
0
5
0
3
0

Reps

4x8
4xF
4x8
2x1 min

40 sec each, alt sides at 20 sec if needed, 20 sec to switch exercises

Reps

Reps

%
40%
50%
60%
75%
85%
95%
40%
50%
60%
75%
85%
95%

%
40%
50%
60%
75%
85%
95%

Week 8
Reps
Wt
5
0
5
0
3
0
5
0
3
0
1
0
5
0
5
0
3
0
5
0
3
0
1+
0
2x10
2x10
2xF
2x10E

Week 8
Reps
Wt
5
0
5
0
3
0
5
0
3
0
1+
0
4x8
4x12
4x8
2x30s E

Reps

%
40%
50%
60%

40%
50%
60%

Week 9-Deload
Reps
Wt
5
0
5
0
3
0

5
5
3

Reps

0
0
0

2x10
2x10
2xF
2x10E

Reps

%
40%
50%
60%

Week 9-Deload
Reps
Wt
5
0
5
0
3
0

4x8
4x12
4x8
2x30s E

40 sec each, alt sides at 20 sec if needed, 20 sec to switch exercises

Reps