Juggernaut Powerlifting Program
1
Week 1 Week 2 Monday Monday 1) Deadlift Up to 80%x3-Dead Stop 1) Deadlift Up to 82.5%x3-Dead Stop 65%x6x4-1 min rest 65%x8x4-1 min rest 2) Bentover Rows 5x12 2) Bentover Rows 5x12 3a) GHR/Ham Curl 3x15 3a) GHR/Ham Curl 3x15 3b) BB Shrugs 3x15 3b) BB Shrugs 3x15 4) Dead Bugs 3x10 4) Dead Bugs 3x10 Tuesday Tuesday 1) Bike Tempos 2x6x40 sec 1) Bike Tempos 2x8x40 sec or or Incline Treadmill 20 min Incline Treadmill 25 min Wednesday Wednesday 1) Bench Up to 85%x3-Paused 1) Bench Up to 87.5%x3-Paused 2) Closegrip Bench 70%x3x8-12 2) Spoto Press 60%x5x3-1 min rest 3) Chest Supported Row 5x12-15 3) Chest Supported Row 5x12-15 4a) DB Front Raises 2-3x15-20 4a) DB Front Raises 2-3x15-20 4b) DB Skullcrushers 2-3x12-15 4b) DB Skullcrushers 2-3x12-15 4c) DB Hammer Curls 2-3x15-20 4c) DB Hammer Curls 2-3x15-20 4d) Face Pulls 2-3x20 4d) Face Pulls 2-3x20 5) Supine Leg Raises 3x10 5) Supine Leg Raises 3x10 Thursday Thursday 1) Bike Tempos 2x6x40 sec 1) Bike Tempos 2x8x40 sec or or Incline Treadmill 20 min Incline Treadmill 25 min Friday Friday 1) Squats 60%x10x2-45 sec rest 1) Pause Squat 55/60/65/70/75%x5 2) Front Squat 45/55/65%x10 2) Front Squat 50/60/70%x8 3) GHRs/Ham Curl 3x15 3) GHRs/Ham Curl 3x15 4) Plank 3x30 sec 4) Plank 3x45 sec Saturday Saturday 1) Seated Military Press 3x10 1) Seated Military Press 3x8 2) DB Floor Press 2x15, 1xRest Pause 2) DB Floor Press 2x12, 1xRest Pause 3) Lat Pulldowns 5x12-15 3) Lat Pulldowns 5x12-15 4a) DB Lateral Raises 2-3x15-20 4a) DB Lateral Raises 2-3x15-20 4b) DB Flies 2-3x12-15 4b) DB Flies 2-3x12-15 4c) Band Pushdowns 2-3x20 4c) Band Pushdowns 2-3x25 Week 3 Week 4 Monday Monday 1) Deadlift Up to 85%x3-Dead Stop 1) Deadlift 60%x3x3 2) Reverse Band Dead 100%x1 2) Bentover Rows 3x10 3) Deadlift 65%x10x4-1 min rest 3a) GHR/Ham Curl 2x10 4) Bentover Rows 5x12 3b) BB Shrugs 2x10 5a) GHR/Ham Curl 3x15 4) Dead Bugs 2x10 5b) BB Shrugs 3x15 6) Dead Bugs 3x10 Tuesday 1) Bike Tempos 2x6x40 sec Tuesday or 1) Bike Tempos 2x10x40 sec Incline Treadmill 20 min or Incline Treadmill 30 min Wednesday Wednesday 1) Bench 60%x3x5 1) Bench Up to 90%x3-Paused 2) Chest Supported Row 3x10 2) Slingshot Bench Heavy Single, Drop 10%x10 3a) DB Front Raises 2x10 3) Chest Supported Row 5x12-15 3b) DB Skullcrushers 2x10 4a) DB Front Raises 2-3x15-20 3c) DB Hammer Curls 2x10 4b) DB Skullcrushers 2-3x12-15 3d) Face Pulls 2x10 4c) DB Hammer Curls 2-3x15-20 4) Supine Leg Raises 2x10 4d) Face Pulls 2-3x20 5) Supine Leg Raises 3x10 Thursday 1) Bike Tempos 2x6x40 sec Thursday or 1) Bike Tempos 2x10x40 sec Incline Treadmill 20 min or Incline Treadmill 30 min Friday 1) Squat 60%x3x3 Friday 2) GHRs/Ham Curl 2x10 1) Squat Up to 3rm 3) Plank 3x60 sec Reverse Band Squat 100%x1 2) Front Squat 55%x10, 65%x8, 75%x5 Saturday 3) GHRs/Ham Curl 3x15 1) Seated Military Press 2x5 4) Plank 3x60 sec 2) DB Floor Press 2x10 3) Lat Pulldowns 3x10 Saturday 4a) DB Lateral Raises 2x10 1) Seated Military Press 10, 8, 5 4b) DB Flies 2x10 2) DB Floor Press 2x10, 1xRest Pause 4c) Band Pushdowns 2x20 3) Lat Pulldowns 5x12-15 4a) DB Lateral Raises 2-3x15-20 4b) DB Flies 2-3x12-15 4c) Band Pushdowns 2-3x30 Week 5 Week 6 Monday Monday 1) Deadlift Up to 90%x2-Dead Stop 1) Deadlift Up to 93%x2 70%x7x3-90 sec rest 2) Deadlift 72.5%x6x3-90 sec rest 2) Bentover Rows 5x10 3) Bentover Rows 5x10 3a) GHR/Ham Curl 3x12 4a) GHR/Ham Curl 3x12 3b) BB Shrugs 3x12 4b) BB Shrugs 3x12 4) Dead Bugs 3x15 5) Dead Bugs 3x15 Tuesday Tuesday 1) Bike Tempos 2x10x40 sec 1) Bike Tempos 2x10x40 sec or or Incline Treadmill 30 min Incline Treadmill 30 min Wednesday Wednesday 1) Bench Up to 95%x2-Paused 1) Bench Up to 97.5%x2 2) Closegrip Bench 75%x3x6-10 2) Spoto Press 65%x5x3-1 min rest 3) Chest Supported Row 5x10-12 3) Chest Supported Row 5x10-12 4a) DB Front Raises 2-3x12-15 4a) DB Front Raises 2-3x12-15 4b) DB Skullcrushers 2-3x10-12 4b) DB Skullcrushers 2-3x10-12 4c) DB Hammer Curls 2-3x12-15 4c) DB Hammer Curls 2-3x12-15 4d) Face Pulls 2-3x20 4d) Face Pulls 2-3x25 5) Supine Leg Raises 3x15 5) Supine Leg Raises 3x15 Thursday Thursday 1) Bike Tempos 2x10x40 sec 1) Bike Tempos 2x10x40 sec or or Incline Treadmill 30 min Incline Treadmill 30 min Friday Friday 1) Squats 65%x8x2-60 sec rest 1) Pause Squat 60/65/70/75/80%x3 2) Front Squat 50/60/70%x8 2) Front Squat 55/65/75%x5 3) GHRs/Ham Curl 3x12 3) GHRs/Ham Curl 3x12 4) Plank 3x60 sec-weighted 4) Plank 3x60 sec-weighted Saturday Saturday 1) Seated Military Press 3x8 1) Seated Military Press 3x5 2) DB Incline Bench 2x15, 1xRest Pause 2) DB Incline Bench 2x12, 1xRest Pause 3) Lat Pulldowns 5x10-12 3) Lat Pulldowns 5x10-12 4a) DB Lateral Raises 2-3x10-12 4a) DB Lateral Raises 2-3x10-12 4b) DB Flies 2-3x10-12 4b) DB Flies 2-3x10-12 4c) Band Pushdowns 2-3x20 4c) Band Pushdowns 2-3x25 Week 7 Week 8 Monday Monday 1) Deadlift Up to 96%x2-Dead Stop 1) Deadlift 60%x3x3 2) Reverse Band Dead 105%x1 2) Bentover Rows 3x10 3) Deadlift 75%x5x3-90 sec rest 3a) GHR/Ham Curl 2x10 4) Bentover Rows 5x10 3b) BB Shrugs 2x10 5a) GHR/Ham Curl 3x12 4) Dead Bugs 2x10 5b) BB Shrugs 3x12 6) Dead Bugs 3x15 Tuesday 1) Bike Tempos 2x6x40 sec Tuesday or 1) Bike Tempos 2x10x40 sec Incline Treadmill 20 min or Incline Treadmill 30 min Wednesday Wednesday 1) Bench 60%x3x5 1) Bench Up to 100%x2-Paused 2) Chest Supported Row 3x10 2) Slingshot Bench Heavy Single, Drop 10%x10 3a) DB Front Raises 2x10 3) Chest Supported Row 5x10-12 3b) DB Skullcrushers 2x10 4a) DB Front Raises 2-3x12-15 3c) DB Hammer Curls 2x10 4b) DB Skullcrushers 2-3x10-12 3d) Face Pulls 2x10 4c) DB Hammer Curls 2-3x12-15 4) Supine Leg Raises 2x10 4d) Face Pulls 2-3x30 5) Supine Leg Raises 3x15 Thursday 1) Bike Tempos 2x6x40 sec Thursday or 1) Bike Tempos 2x10x40 sec Incline Treadmill 20 min or Incline Treadmill 30 min Friday 1) Squat 60%x3x3 Friday 2) GHRs/Ham Curl 2x10 1) Squat Up to 2rm 3) Plank 3x60 sec Reverse Band Squat 104%x1 2) Front Squat 60%x8, 70%x5, 80%x3 Saturday 3) GHRs/Ham Curl 3x12 1) Seated Military Press 2x5 4) Plank 3x60 sec-weighted 2) DB Incline Bench 2x10 3) Lat Pulldowns 3x10 Saturday 4a) DB Lateral Raises 2x10 1) Seated Military Press 8, 5, 3 4b) DB Flies 2x10 2) DB Incline Bench 2x10, 1xRest Pause 4c) Band Pushdowns 2x20 3) Lat Pulldowns 5x10-12 4a) DB Lateral Raises 2-3x10-12 4b) DB Flies 2-3x8-10 4c) Band Pushdowns 2-3x30 Week 9 Week 10 Monday Monday 1) Deadlift Up to 100%x1 1) Deadlift Up to 103%x1 80%x4x2-2 min rest 2) Deadlift 83%x3x2-2.5 min rest 2) Bentover Rows 5x8 3) Bentover Rows 4x8 3a) GHR/Ham Curl 3x10 4a) GHR/Ham Curl 3x8 3b) BB Shrugs 3x10 4b) BB Shrugs 3x8 4) Dead Bugs 3x15 5) Dead Bugs 3x15 Tuesday Tuesday 1) Bike Tempos 2x10x40 sec 1) Bike Tempos 2x10x40 sec or or Incline Treadmill 30 min Incline Treadmill 30 min Wednesday Wednesday 1) Bench Up to 102%x1 1) Bench Up to 104%x1 2) Closegrip Bench 80%x3x5-8 2) Spoto Press 70%x4x3-1 min rest 3) Chest Supported Row 5x8-10 3) Chest Supported Row 4x8-10 4a) DB Front Raises 2-3x10-12 4a) DB Front Raises 2-3x10-12 4b) DB Skullcrushers 2-3x8-10 4b) DB Skullcrushers 2-3x8-10 4c) DB Hammer Curls 2-3x10-12 4c) DB Hammer Curls 2-3x10-12 4d) Face Pulls 2-3x20 4d) Face Pulls 2-3x25 5) Supine Leg Raises 3x15 5) Supine Leg Raises 3x15 Thursday Thursday 1) Bike Tempos 2x10x40 sec 1) Bike Tempos 2x10x40 sec or or Incline Treadmill 30 min Incline Treadmill 30 min Friday Friday 1) Squats 70%x6x2-75 sec rest 1) Pause Squat 65x5, 70x4, 75x3, 80x2, 85x1 2) Front Squat 55/65/75%x5 2) Front Squat 60/70/80%x3 3) GHRs/Ham Curl 3x10 3) GHRs/Ham Curl 3x8 4) Plank 3x60 sec-weighted 4) Plank 3x60 sec-weighted Saturday Saturday 1) Seated Military Press 3x3 1) Seated Military Press 5, 3, 1 2) DB Bench 2x15, 1xRest Pause 2) DB Bench 2x12, 1xRest Pause 3) Lat Pulldowns 5x8-10 3) Lat Pulldowns 4x8-10 4a) DB Lateral Raises 2-3x8-10 4a) DB Lateral Raises 2-3x8-10 4b) DB Flies 2-3x8-10 4b) DB Flies 2-3x8-10 4c) Band Pushdowns 2-3x20 4c) Band Pushdowns 2-3x25 Week 11 Weeek 12 Monday Monday 1) Deadlift Up to 1rm 1) Deadlift 60%x3x3 2) Deadlift 86%x2x2-3 min rest 2) Bentover Rows 3x10 3) Bentover Rows 3x8 3a) GHR/Ham Curl 2x10 4a) GHR/Ham Curl 3x6 3b) BB Shrugs 2x10 4b) BB Shrugs 3x6 4) Dead Bugs 2x10 5) Dead Bugs 3x15 Tuesday Tuesday 1) Bike Tempos 2x6x40 sec 1) Bike Tempos 2x10x40 sec or or Incline Treadmill 20 min Incline Treadmill 30 min Wednesday Wednesday 1) Bench Up to 1rm 1) Bench 60%x3x5 2) Slingshot Bench Heavy Single, Drop 10%x10 2) Chest Supported Row 3x10 3) Chest Supported Row 3x8-10 3a) DB Front Raises 2x10 4a) DB Front Raises 2-3x10-12 3b) DB Skullcrushers 2x10 4b) DB Skullcrushers 2-3x8-10 3c) DB Hammer Curls 2x10 4c) DB Hammer Curls 2-3x10-12 3d) Face Pulls 2x10 4d) Face Pulls 2-3x30 4) Supine Leg Raises 2x10 5) Supine Leg Raises 3x15 Thursday Thursday 1) Bike Tempos 2x6x40 sec 1) Bike Tempos 2x10x40 sec or or Incline Treadmill 20 min Incline Treadmill 30 min Friday Friday 1) Squat 60%x3x3 1) Squat Up to 1rm 2) GHRs/Ham Curl 2x10 Reverse Band Squat 106%x1 3) Plank 3x60 sec 2) Front Squat 65%x5, 75%x3, 85%x1 3) GHRs/Ham Curl 3x6 Saturday 4) Plank 3x60 sec-weighted 1) Seated Military Press 2x5 2) DB Bench 2x10 Saturday 3) Lat Pulldowns 3x10 1) Seated Military Press 3, 2, 1 4a) DB Lateral Raises 2x10 2) DB Bench 2x10, 1xRest Pause 4b) DB Flies 2x10 3) Lat Pulldowns 3x8-10 4c) Band Pushdowns 2x20 4a) DB Lateral Raises 2-3x8-10 4b) DB Flies 2-3x8-10 4c) Band Pushdowns 2-3x30
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Transcript of Juggernaut Powerlifting Program
Week 1 Week 2
Monday Monday
1) Deadlift Up to 80%x3-Dead Stop 1) Deadlift Up to 82.5%x3-Dead Stop
65%x6x4-1 min rest 65%x8x4-1 min rest
2) Bentover Rows 5x12 2) Bentover Rows 5x12
3a) GHR/Ham Curl 3x15 3a) GHR/Ham Curl 3x15
3b) BB Shrugs 3x15 3b) BB Shrugs 3x15
4) Dead Bugs 3x10 4) Dead Bugs 3x10
Tuesday Tuesday
1) Bike Tempos 2x6x40 sec 1) Bike Tempos 2x8x40 sec
or or
Incline Treadmill 20 min Incline Treadmill 25 min
Wednesday Wednesday
1) Bench Up to 85%x3-Paused 1) Bench Up to 87.5%x3-Paused
2) Closegrip Bench 70%x3x8-12 2) Spoto Press 60%x5x3-1 min rest
3) Chest Supported Row 5x12-15 3) Chest Supported Row 5x12-15
4a) DB Front Raises 2-3x15-20 4a) DB Front Raises 2-3x15-20
4b) DB Skullcrushers 2-3x12-15 4b) DB Skullcrushers 2-3x12-15
4c) DB Hammer Curls 2-3x15-20 4c) DB Hammer Curls 2-3x15-20
4d) Face Pulls 2-3x20 4d) Face Pulls 2-3x20
5) Supine Leg Raises 3x10 5) Supine Leg Raises 3x10
Thursday Thursday
1) Bike Tempos 2x6x40 sec 1) Bike Tempos 2x8x40 sec
or or
Incline Treadmill 20 min Incline Treadmill 25 min
Friday Friday
1) Squats 60%x10x2-45 sec rest 1) Pause Squat 55/60/65/70/75%x5
2) Front Squat 45/55/65%x10 2) Front Squat 50/60/70%x8
3) GHRs/Ham Curl 3x15 3) GHRs/Ham Curl 3x15
4) Plank 3x30 sec 4) Plank 3x45 sec
Saturday Saturday
1) Seated Military Press 3x10 1) Seated Military Press 3x8
2) DB Floor Press 2x15, 1xRest Pause 2) DB Floor Press 2x12, 1xRest Pause
3) Lat Pulldowns 5x12-15 3) Lat Pulldowns 5x12-15
4a) DB Lateral Raises 2-3x15-20 4a) DB Lateral Raises 2-3x15-20
4b) DB Flies 2-3x12-15 4b) DB Flies 2-3x12-15
4c) Band Pushdowns 2-3x20 4c) Band Pushdowns 2-3x25
Week 3 Week 4
Monday Monday
1) Deadlift Up to 85%x3-Dead Stop 1) Deadlift 60%x3x3
2) Reverse Band Dead 100%x1 2) Bentover Rows 3x10
3) Deadlift 65%x10x4-1 min rest 3a) GHR/Ham Curl 2x10
4) Bentover Rows 5x12 3b) BB Shrugs 2x10
5a) GHR/Ham Curl 3x15 4) Dead Bugs 2x10
5b) BB Shrugs 3x15
6) Dead Bugs 3x10 Tuesday
1) Bike Tempos 2x6x40 sec
Tuesday or
1) Bike Tempos 2x10x40 sec Incline Treadmill 20 min
or
Incline Treadmill 30 min
Wednesday
Wednesday 1) Bench 60%x3x5
1) Bench Up to 90%x3-Paused 2) Chest Supported Row 3x10
2) Slingshot Bench Heavy Single, Drop 10%x10 3a) DB Front Raises 2x10
3) Chest Supported Row 5x12-15 3b) DB Skullcrushers 2x10
4a) DB Front Raises 2-3x15-20 3c) DB Hammer Curls 2x10
4b) DB Skullcrushers 2-3x12-15 3d) Face Pulls 2x10
4c) DB Hammer Curls 2-3x15-20 4) Supine Leg Raises 2x10
4d) Face Pulls 2-3x20
5) Supine Leg Raises 3x10 Thursday
1) Bike Tempos 2x6x40 sec
Thursday or
1) Bike Tempos 2x10x40 sec Incline Treadmill 20 min
or
Incline Treadmill 30 min Friday
1) Squat 60%x3x3
Friday 2) GHRs/Ham Curl 2x10
1) Squat Up to 3rm 3) Plank 3x60 sec
Reverse Band Squat 100%x1
2) Front Squat 55%x10, 65%x8, 75%x5 Saturday
3) GHRs/Ham Curl 3x15 1) Seated Military Press 2x5
4) Plank 3x60 sec 2) DB Floor Press 2x10
3) Lat Pulldowns 3x10
Saturday 4a) DB Lateral Raises 2x10
1) Seated Military Press 10, 8, 5 4b) DB Flies 2x10
2) DB Floor Press 2x10, 1xRest Pause 4c) Band Pushdowns 2x20
3) Lat Pulldowns 5x12-15
4a) DB Lateral Raises 2-3x15-20
4b) DB Flies 2-3x12-15
4c) Band Pushdowns 2-3x30
Week 5 Week 6
Monday Monday
1) Deadlift Up to 90%x2-Dead Stop 1) Deadlift Up to 93%x2
70%x7x3-90 sec rest 2) Deadlift 72.5%x6x3-90 sec rest
2) Bentover Rows 5x10 3) Bentover Rows 5x10
3a) GHR/Ham Curl 3x12 4a) GHR/Ham Curl 3x12
3b) BB Shrugs 3x12 4b) BB Shrugs 3x12
4) Dead Bugs 3x15 5) Dead Bugs 3x15
Tuesday Tuesday
1) Bike Tempos 2x10x40 sec 1) Bike Tempos 2x10x40 sec
or or
Incline Treadmill 30 min Incline Treadmill 30 min
Wednesday Wednesday
1) Bench Up to 95%x2-Paused 1) Bench Up to 97.5%x2
2) Closegrip Bench 75%x3x6-10 2) Spoto Press 65%x5x3-1 min rest
3) Chest Supported Row 5x10-12 3) Chest Supported Row 5x10-12
4a) DB Front Raises 2-3x12-15 4a) DB Front Raises 2-3x12-15
4b) DB Skullcrushers 2-3x10-12 4b) DB Skullcrushers 2-3x10-12
4c) DB Hammer Curls 2-3x12-15 4c) DB Hammer Curls 2-3x12-15
4d) Face Pulls 2-3x20 4d) Face Pulls 2-3x25
5) Supine Leg Raises 3x15 5) Supine Leg Raises 3x15
Thursday Thursday
1) Bike Tempos 2x10x40 sec 1) Bike Tempos 2x10x40 sec
or or
Incline Treadmill 30 min Incline Treadmill 30 min
Friday Friday
1) Squats 65%x8x2-60 sec rest 1) Pause Squat 60/65/70/75/80%x3
2) Front Squat 50/60/70%x8 2) Front Squat 55/65/75%x5
3) GHRs/Ham Curl 3x12 3) GHRs/Ham Curl 3x12
4) Plank 3x60 sec-weighted 4) Plank 3x60 sec-weighted
Saturday Saturday
1) Seated Military Press 3x8 1) Seated Military Press 3x5
2) DB Incline Bench 2x15, 1xRest Pause 2) DB Incline Bench 2x12, 1xRest Pause
3) Lat Pulldowns 5x10-12 3) Lat Pulldowns 5x10-12
4a) DB Lateral Raises 2-3x10-12 4a) DB Lateral Raises 2-3x10-12
4b) DB Flies 2-3x10-12 4b) DB Flies 2-3x10-12
4c) Band Pushdowns 2-3x20 4c) Band Pushdowns 2-3x25
Week 7 Week 8
Monday Monday
1) Deadlift Up to 96%x2-Dead Stop 1) Deadlift 60%x3x3
2) Reverse Band Dead 105%x1 2) Bentover Rows 3x10
3) Deadlift 75%x5x3-90 sec rest 3a) GHR/Ham Curl 2x10
4) Bentover Rows 5x10 3b) BB Shrugs 2x10
5a) GHR/Ham Curl 3x12 4) Dead Bugs 2x10
5b) BB Shrugs 3x12
6) Dead Bugs 3x15 Tuesday
1) Bike Tempos 2x6x40 sec
Tuesday or
1) Bike Tempos 2x10x40 sec Incline Treadmill 20 min
or
Incline Treadmill 30 min
Wednesday
Wednesday 1) Bench 60%x3x5
1) Bench Up to 100%x2-Paused 2) Chest Supported Row 3x10
2) Slingshot Bench Heavy Single, Drop 10%x10 3a) DB Front Raises 2x10
3) Chest Supported Row 5x10-12 3b) DB Skullcrushers 2x10
4a) DB Front Raises 2-3x12-15 3c) DB Hammer Curls 2x10
4b) DB Skullcrushers 2-3x10-12 3d) Face Pulls 2x10
4c) DB Hammer Curls 2-3x12-15 4) Supine Leg Raises 2x10
4d) Face Pulls 2-3x30
5) Supine Leg Raises 3x15 Thursday
1) Bike Tempos 2x6x40 sec
Thursday or
1) Bike Tempos 2x10x40 sec Incline Treadmill 20 min
or
Incline Treadmill 30 min Friday
1) Squat 60%x3x3
Friday 2) GHRs/Ham Curl 2x10
1) Squat Up to 2rm 3) Plank 3x60 sec
Reverse Band Squat 104%x1
2) Front Squat 60%x8, 70%x5, 80%x3 Saturday
3) GHRs/Ham Curl 3x12 1) Seated Military Press 2x5
4) Plank 3x60 sec-weighted 2) DB Incline Bench 2x10
3) Lat Pulldowns 3x10
Saturday 4a) DB Lateral Raises 2x10
1) Seated Military Press 8, 5, 3 4b) DB Flies 2x10
2) DB Incline Bench 2x10, 1xRest Pause 4c) Band Pushdowns 2x20
3) Lat Pulldowns 5x10-12
4a) DB Lateral Raises 2-3x10-12
4b) DB Flies 2-3x8-10
4c) Band Pushdowns 2-3x30
Week 9 Week 10
Monday Monday
1) Deadlift Up to 100%x1 1) Deadlift Up to 103%x1
80%x4x2-2 min rest 2) Deadlift 83%x3x2-2.5 min rest
2) Bentover Rows 5x8 3) Bentover Rows 4x8
3a) GHR/Ham Curl 3x10 4a) GHR/Ham Curl 3x8
3b) BB Shrugs 3x10 4b) BB Shrugs 3x8
4) Dead Bugs 3x15 5) Dead Bugs 3x15
Tuesday Tuesday
1) Bike Tempos 2x10x40 sec 1) Bike Tempos 2x10x40 sec
or or
Incline Treadmill 30 min Incline Treadmill 30 min
Wednesday Wednesday
1) Bench Up to 102%x1 1) Bench Up to 104%x1
2) Closegrip Bench 80%x3x5-8 2) Spoto Press 70%x4x3-1 min rest
3) Chest Supported Row 5x8-10 3) Chest Supported Row 4x8-10
4a) DB Front Raises 2-3x10-12 4a) DB Front Raises 2-3x10-12
4b) DB Skullcrushers 2-3x8-10 4b) DB Skullcrushers 2-3x8-10
4c) DB Hammer Curls 2-3x10-12 4c) DB Hammer Curls 2-3x10-12
4d) Face Pulls 2-3x20 4d) Face Pulls 2-3x25
5) Supine Leg Raises 3x15 5) Supine Leg Raises 3x15
Thursday Thursday
1) Bike Tempos 2x10x40 sec 1) Bike Tempos 2x10x40 sec
or or
Incline Treadmill 30 min Incline Treadmill 30 min
Friday Friday
1) Squats 70%x6x2-75 sec rest 1) Pause Squat 65x5, 70x4, 75x3, 80x2, 85x1
2) Front Squat 55/65/75%x5 2) Front Squat 60/70/80%x3
3) GHRs/Ham Curl 3x10 3) GHRs/Ham Curl 3x8
4) Plank 3x60 sec-weighted 4) Plank 3x60 sec-weighted
Saturday Saturday
1) Seated Military Press 3x3 1) Seated Military Press 5, 3, 1
2) DB Bench 2x15, 1xRest Pause 2) DB Bench 2x12, 1xRest Pause
3) Lat Pulldowns 5x8-10 3) Lat Pulldowns 4x8-10
4a) DB Lateral Raises 2-3x8-10 4a) DB Lateral Raises 2-3x8-10
4b) DB Flies 2-3x8-10 4b) DB Flies 2-3x8-10
4c) Band Pushdowns 2-3x20 4c) Band Pushdowns 2-3x25
Week 11 Weeek 12
Monday Monday
1) Deadlift Up to 1rm 1) Deadlift 60%x3x3
2) Deadlift 86%x2x2-3 min rest 2) Bentover Rows 3x10
3) Bentover Rows 3x8 3a) GHR/Ham Curl 2x10
4a) GHR/Ham Curl 3x6 3b) BB Shrugs 2x10
4b) BB Shrugs 3x6 4) Dead Bugs 2x10
5) Dead Bugs 3x15
Tuesday
Tuesday 1) Bike Tempos 2x6x40 sec
1) Bike Tempos 2x10x40 sec or
or Incline Treadmill 20 min
Incline Treadmill 30 min
Wednesday Wednesday
1) Bench Up to 1rm 1) Bench 60%x3x5
2) Slingshot Bench Heavy Single, Drop 10%x10 2) Chest Supported Row 3x10
3) Chest Supported Row 3x8-10 3a) DB Front Raises 2x10
4a) DB Front Raises 2-3x10-12 3b) DB Skullcrushers 2x10
4b) DB Skullcrushers 2-3x8-10 3c) DB Hammer Curls 2x10
4c) DB Hammer Curls 2-3x10-12 3d) Face Pulls 2x10
4d) Face Pulls 2-3x30 4) Supine Leg Raises 2x10
5) Supine Leg Raises 3x15
Thursday
Thursday 1) Bike Tempos 2x6x40 sec
1) Bike Tempos 2x10x40 sec or
or Incline Treadmill 20 min
Incline Treadmill 30 min
Friday
Friday 1) Squat 60%x3x3
1) Squat Up to 1rm 2) GHRs/Ham Curl 2x10
Reverse Band Squat 106%x1 3) Plank 3x60 sec
2) Front Squat 65%x5, 75%x3, 85%x1
3) GHRs/Ham Curl 3x6 Saturday
4) Plank 3x60 sec-weighted 1) Seated Military Press 2x5
2) DB Bench 2x10
Saturday 3) Lat Pulldowns 3x10
1) Seated Military Press 3, 2, 1 4a) DB Lateral Raises 2x10
2) DB Bench 2x10, 1xRest Pause 4b) DB Flies 2x10
3) Lat Pulldowns 3x8-10 4c) Band Pushdowns 2x20
4a) DB Lateral Raises 2-3x8-10
4b) DB Flies 2-3x8-10
4c) Band Pushdowns 2-3x30
