START H

ATHLETE NAME
SQUAT

ESTIMATED 1RMS BENCH

DEADLIFT

TRAINING GU

In this second block, the rep ranges are lower and the weights are higher. Combined with the hyper
recovery outside

You may substitute any movements you wish, and you are encouraged to choose primary

DAY 1 MOVEMENTS DAY 2 MOVEMENTS

Incline Bench Press Box Squat
Bench Press with Slingshot Safety Bar Squat
Floor Press Squat with Chains
Decline Bench Press Wide-Stance Squat
Paused Bench Press High Bar Squat
Pause Squat

NOTES
S/S denotes movements to be performed as a superset. Perfor
LIGHT loads should not cause you to strain. They are designed to generate
HEAVY loads should be the maximum you ca
MEDIUM loads are some
 START HERE
BEN POLLACK

805

435

815

TRAINING GUIDELINES

higher. Combined with the hypertrophy work, this block will be even more demanding than the first, so make sure to nail you
recovery outside of the gym.

re encouraged to choose primary movements that fit best for you. Please find below a list of suggested movements!

MOVEMENTS DAY 3 MOVEMENTS DAY 4 MOVEMENTS

Box Squat Competition Bench Press Trap Bar Deadlift
ty Bar Squat Close Grip Bench Press Switch-Stance Deadlift
t with Chains Bench Press with Chains Deadlift with Chains
-Stance Squat Bench Press from Boards Deficit Conventional Deadlift
h Bar Squat Pin Press Block Pull
ause Squat Wide-Grip Deadlift

NOTES
performed as a superset. Perform each movement for the listed number of sets and reps.
in. They are designed to generate a huge pump. Really focus on squeezing the muscle being worked.
ds should be the maximum you can handle while maintaining good form.
MEDIUM loads are somewhere in between.
the first, so make sure to nail your

of suggested movements!

DAY 4 MOVEMENTS
Trap Bar Deadlift
Switch-Stance Deadlift
Deadlift with Chains
Deficit Conventional Deadlift
Block Pull
Wide-Grip Deadlift

worked.
 DAY 1: BENCH/UPPE
MAX EFFORT MOVEMENT:

ESTIMATED ME MOVEMENT 1RM:

WARM

5 MINUTES CARDIO WARMUP / PEC, SHOULDER

STRENG

INCLINE REVERSE BAND BENCH

HYPERTRO

DB BENCH S/S CABLE CROSSOVER

BARBELL ROW

BANDED CHIN S/S STRAIGHT ARM PUSHDOWN

OPTIONAL MO

CHEAT LATERAL RAISE / TATE

 DAY 1: BENCH/UPPER HYPERTROPHY
INCLINE REVERSE BAND BENCH

405

WARMUP

WARMUP / PEC, SHOULDER, LAT MOBILITY / 3X20 INCLINE DUMBBELL

STRENGTH

SETS REPS LOAD

WEEK 4
2 10 285
WEEK 5
3 5 315
WEEK 6
4 3 345

HYPERTROPHY

SETS REPS LOAD

3 8-12 LIGHT

4 6-8 HEAVY

3 8-12 LIGHT

OPTIONAL MOVEMENTS

CHEAT LATERAL RAISE / TATE PRESS / BARBELL CURL

LOAD

285

315

345

LOAD

LIGHT

HEAVY

LIGHT
 DAY 2: SQUAT/LOWE
MAX EFFORT MOVEMENT:

ESTIMATED ME MOVEMENT 1RM:

WARM

5 MINUTES CARDIO WARMUP / HIP, HAMSTRIN

STRENG

SAFETY BAR SQUAT

HYPERTRO

FRONT SQUAT

BANDED HAMSTRING CURL S/S GLUTE HAM RAISE

LEG PRESS

OPTIONAL MO

CALF RAISE / ANY A

 DAY 2: SQUAT/LOWER HYPERTROPHY
SAFETY BAR SQUAT

705

WARMUP

O WARMUP / HIP, HAMSTRING MOBILITY / 3X20 BW WALKING LUNGE

STRENGTH

SETS REPS LOAD

WEEK 4
1 10 495
WEEK 5
2 5 545
WEEK 6
2 3 600

HYPERTROPHY

SETS REPS LOAD

3 6-8 MEDIUM

4 12-15 HEAVY

3 8-12 MEDIUM

OPTIONAL MOVEMENTS

CALF RAISE / ANY AB MOVEMENT

LOAD

495

545

600

LOAD

MEDIUM

HEAVY

MEDIUM
 DAY 3: SPEED BENCH/UP
DYNAMIC EFFORT MOVEMENT:

ESTIMATED ME MOVEMENT 1RM:

WARM

5 MINUTES CARDIO WARMUP / PEC, SHOULDER

STRENG

PUSH PRESS

HYPERTRO

MACHINE OVERHEAD PRESS

MEADOWS ROW

DIP

OPTIONAL MO

OVERHEAD DB EXTENSION / REVE

AY 3: SPEED BENCH/UPPER HYPERTROPHY
PUSH PRESS

275

WARMUP

O WARMUP / PEC, SHOULDER, LAT MOBILITY / 3X20 BAND PULL-APART

STRENGTH

SETS REPS LOAD

WEEK 1
8 2 165
WEEK 2
6 3 150
WEEK 3
8 3 165

HYPERTROPHY

SETS REPS LOAD

3 8-12 MEDIUM

3 8-12 HEAVY

3 8-12 MEDIUM

OPTIONAL MOVEMENTS

RHEAD DB EXTENSION / REVERSE CURL / PREACHER CURL

LOAD

165

150

165

LOAD

MEDIUM

HEAVY

MEDIUM
 DAY 4: DEADLIFT/LOW
MAX EFFORT MOVEMENT:

ESTIMATED ME MOVEMENT 1RM:

WARM

5 MINUTES CARDIO WARMUP / HIP, HAMSTRIN

STRENG

TRAP BAR DEADLIFT

HYPERTRO

BELT SQUAT

SEATED LEG CURL

GLUTE BRIDGE

OPTIONAL MO

CALF RAISE / ANY A

DAY 4: DEADLIFT/LOWER HYPERTROPHY
TRAP BAR DEADLIFT

705

WARMUP

O WARMUP / HIP, HAMSTRING MOBILITY / 3X20 BW BACK EXTENSION

STRENGTH

SETS REPS LOAD

WEEK 1
1 10 495
WEEK 2
2 5 545
WEEK 3
2 3 600

HYPERTROPHY

SETS REPS LOAD

3 8-12 MEDIUM

3 12-15 MEDIUM

3 8-12 HEAVY

OPTIONAL MOVEMENTS

CALF RAISE / ANY AB MOVEMENT

LOAD

495

545

600

LOAD

MEDIUM

MEDIUM

HEAVY