DAY 1 - PHASE 1 – Weeks 1 to 4

**WARM UP - Complete the ‘mobility7’ warm up routine - https://www.sport2health.com/mobility-mobility-7/

Exercise Reps Sets Rest between

sets Notes

1) Back squat - OR - Front squat See phase 1 loading

table 120-180 seconds

Complete as a stand-alone exercise, take rest as stated between each set. Lower under control and accelerate the load maximally.

2) Barbell split squat – isometric holds* See phase 1 loading

table 120 seconds

Complete as a stand-alone exercise, take rest as stated between each set. Lower under control, pause at the bottom (isometric), then accelerate the load up maximally.

3a) Counterbalance lateral squat (chest press the weight as you squat) See phase 1 loading

table

<30 seconds Complete as a superset (a) into (b), rest briefly for 30seconds between (a) and (b). Take rest as stated between sets.

3b) Cable pallof press – isometric holds* 60 seconds

4a) Nordic lowers (band assisted) See phase 1 loading

table

<30 seconds Complete as a superset (a) into (b), rest briefly for 30seconds between (a) and (b). Take rest as stated between sets.

4b) Single leg calf press (bodyweight) 60 seconds

Strength & Size 12wks | 3-day split

DAY 2 - PHASE 1 - Weeks 1 to 4

**WARM UP - Complete the ‘mobility7’ warm up routine - https://www.sport2health.com/mobility-mobility-7/

Exercise Reps Sets Rest between

sets Notes

1) Bench press – OR - Dumbbell bench press See phase 1 loading

table 120-180 seconds

Complete as a stand-alone exercise, take rest as stated between each set. Accelerate the load maximally.

2a) Narrow grip Pull-up – Isometric holds* See phase 1 loading

table

<60 seconds Complete as a superset (a) into (b), rest for 60seconds between (a) and (b). Take rest as stated between sets. 2b) 1/2 kneeling single arm dumbbell

shoulder press 60-120 seconds

3a) Dumbbell prone bench row See phase 1 loading

table

<30 seconds Complete as a superset (a) into (b), rest briefly for 30seconds between (a) and (b). Take rest as stated between sets.

3b) Dips @ bodyweight 60 seconds

4a) Side plank See phase 1 loading

table

10 seconds Complete as a superset (a) into (b), rest briefly for 10seconds between (a) and (b). Take rest as stated between sets.

4b) Seated alternate dumbbell bicep curls 60 seconds

DAY 3 - PHASE 1 – Weeks 1 to 4

**WARM UP - Complete the ‘mobility7’ warm up routine - https://www.sport2health.com/mobility-mobility-7/

Exercise Reps Sets Rest between

sets Notes

1) Deadlift See phase 1 loading

table 120-180 seconds

Complete as a stand-alone exercise, take rest as stated between each set. Perform with perfect form.

2) Barbell Romanian deadlift See phase 1 loading

table 120 seconds

Complete as a stand-alone exercise, take rest as stated between each set. Execute with perfect form.

3a) Single leg floor barbell hip thrust – isometric holds* See phase 1 loading

table

10-30 seconds Complete as a superset (a) into (b), rest briefly for 10-30seconds between (a) and (b). Take rest as stated between sets. 3b) Dead Bug – level 2 60 seconds

4a) Counterbalance 3-way single leg squat See phase 1 loading

table

10-30 seconds Complete as a superset (a) into (b), rest briefly for 10-30seconds between (a) and (b). Take rest as stated between sets. 4b) Reverse plank holds – 2 legged 60 seconds

5) Front plank - intervals See phase 1 loading

table See phase 1

loading table Complete as a stand-alone exercise, take rest as stated in the loading table.

Phase 1 – Loading Table

Exercise Week 1 Week 2 Week 3 Week 4* Notes

1) Back squat OR Front squat (either) 5 sets of 5 reps @ 70% of 1

rep max 5 sets of 5 reps @ 75%

of 1 rep max 5 sets of 4 reps @ 80%

of 1 rep max 3 sets of 5,4,3 reps @

70% of 1 rep max Strict form. Accelerate load up

2) Barbell split squat – isometric* 3x3/10 second isometric

(iso) hold e/leg

3x3/10 second iso hold e/leg, increase load by

5-10 kg

3x3/10 second iso hold e/leg, increase load by

5-10 kg

3x3/5 second iso hold e/leg, same load as wk

3 Strict form. Accelerate load up

3a) Counterbalance lateral squat 2x10 (5 e/side) 2x12 (6 e/side) 2x12 (6 e/side), inc.

load 2x12 (6 e/side), inc.

load Plate loaded

3b) Cable pallof press – isometric* 2x5/5 second hold 2x5/5 second hold, inc.

resistance 2x5/5 second hold, inc.

resistance 2x5/5 second hold

2-handed cable press – side on

4a) Nordic lowers (band assisted) 2x3/5 second eccentric

lower 3x3/5 second eccentric

lower 3x4/5 second eccentric

lower 3x4/5 second eccentric

lower Strict form

4b) Single leg calf press (bodyweight) 2x10-15 e/leg 2x12-17 e/leg 2x17-22 e/leg 2x25 e/leg Work through a full range of movement

1) Bench press OR Dumbbell bench press 5 sets of 5 reps @ 70% of 1

rep max 5 sets of 5 reps @ 75%

of 1 rep max 5 sets of 4 reps @ 80%

of 1 rep max 3 sets of 5,4,3 reps @

70% of 1 rep max Strict form. Accelerate load up

2a) Narrow grip Pull-up – Isometric* 3x5/3 second iso hold 3x5/4 second iso hold 3x5/5 second iso hold 2x5/5 second iso hold Add/increase load as able

2b) 1/2 kneeling single arm dumbbell shoulder press

3x10 e/arm 3x10 e/arm, inc. load

by 5% 3x10 e/arm, inc. load

by 5% 2x8 e/arm, same load

as last week Strict form. Accelerate load up

3a) Dumbbell prone bench row 3x8 3x8 inc. load by 5% 3x8 inc. load by 5% 2x8 inc. load by 5%

3b) Dips @ bodyweight 3x12 3x13 3x14 2x15 If bodyweight too easy add load OR iso hold at bottom

4a) Side plank 2x20 sec e/side 2x30 sec e/side 2x40 sec e/side 2x30 sec e/side

4b) Seated alternate dumbbell bicep curls 2x15 2x15 inc. load by 5% 2x15 inc. load by 5% 2x12 Supinated grip – strict form

1) Deadlift 5 sets of 5 reps @ 70% of 1

rep max 5 sets of 5 reps @ 75%

of 1 rep max 5 sets of 4 reps @ 80%

of 1 rep max 3 sets of 5,4,3 reps @

70% of 1 rep max Increase load e/week

2) Barbell Romanian deadlift 3x10 @ 7/10 weight

difficulty 3x8, add 5% on last

week 3x6, add 5% on last

week 3x5, pick a load you could do for 10 reps

3a) Single leg floor hip thrust – isometric* 2x5/5 second hold e/leg 2x5/5 second hold

e/leg 2x5/5 second hold

e/leg, inc. load by 5% 2x3/5 second hold

e/leg 2x6/4 sec eccentric lower e/leg

3b) Dead Bug – level 2 2x20 2x20 2x20 2x20

4a) Counterbalance 3-way single leg squat 2x3 squats in e/direction,

e/leg 2x4 squats in

e/direction, e/leg 2x5 squats in

e/direction, e/leg 2x3 squats in e/direction

Plate loaded

4b) Reverse plank holds – 2 legged 2x20 second hold 2x30 second hold 2x40 second hold 2x30 second hold

5) Front plank - intervals 10x10s work: 10 sec rest 10x15s work: 10 sec

rest 8x20s work: 10 sec rest

10x10sec work: 10 sec rest

Displayed as work:rest time (s)

DAY 1 - PHASE 2 – Weeks 5 to 8

**WARM UP - Complete the ‘mobility7’ warm up routine - https://www.sport2health.com/mobility-mobility-7/

Exercise Reps Sets Rest between

sets Notes

1) Back squat - OR - Front squat See phase 2 loading

table 120-180 seconds

Complete as a stand-alone exercise, take rest as stated between each set. Lower under control and accelerate the load maximally.

2) Barbell split squat – eccentric speed, 5 seconds

See phase 2 loading table

120 seconds Complete as a stand-alone exercise, take rest as stated between each set. Lower over 5 sec, then accelerate the load up maximally.

3a) Goblet lateral lunge + pause See phase 2 loading

table

<30 seconds Complete as a superset (a) into (b), rest briefly for 30seconds between (a) and (b). Take rest as stated between sets.

3b) Wide stand anti-rotation cable pull 60 seconds

4a) Nordic lowers (un-assisted) See phase 2 loading table

<30 seconds Complete as a superset (a) into (b), rest briefly for 30seconds between (a) and (b). Take rest as stated between sets.

4b) Single leg calf press – dumbbell 60 seconds

DAY 2 - PHASE 2 - Weeks 5 to 8

**WARM UP - Complete the ‘mobility7’ warm up routine - https://www.sport2health.com/mobility-mobility-7/

Exercise Reps Sets Rest between

sets Notes

1) Bench press – OR - Dumbbell bench press

See phase 2 loading table

120-180 seconds Complete as a stand-alone exercise, take rest as stated between each set. Accelerate the load maximally.

2a) Narrow grip Pull-up – eccentric speed, 5 seconds* See phase 2 loading

table

<60 seconds Complete as a superset (a) into (b), rest for 60seconds between (a) and (b). Take rest as stated between sets. 2b) 1/2 kneeling 2-arm dumbbell shoulder

press 60-120 seconds

3a) Barbell bent over row – isometric holds* See phase 2 loading

table

<30 seconds Complete as a superset (a) into (b), rest briefly for 30seconds between (a) and (b). Take rest as stated between sets. 3b) Loaded dips – OR – Dumbbell skull

crushers 60 seconds

4a) Seated dumbbell bicep curls – eccentric speed, 4 seconds* See phase 2 loading

table

10 seconds max Complete as a superset (a) into (b), rest briefly for 10seconds between (a) and (b). Take rest as stated between sets. 4b) Side plank with active straight leg raise

60 seconds

DAY 3 - PHASE 2 – Weeks 5 to 8

**WARM UP - Complete the ‘mobility7’ warm up routine - https://www.sport2health.com/mobility-mobility-7/

Exercise Reps Sets Rest between

sets Notes

1) Deadlift See phase 2 loading

table 120-180 seconds

Complete as a stand-alone exercise, take rest as stated between each set. Perform with perfect form.

2) Barbell Romanian deadlift – isometric holds*

See phase 2 loading table

120 seconds Complete as a stand-alone exercise, take rest as stated between each set. Execute with perfect form.

3a) Single leg floor barbell hip thrust – eccentric speed 4 seconds* See phase 2 loading

table

10-30 seconds Complete as a superset (a) into (b), rest briefly for 10-30seconds between (a) and (b). Take rest as stated between sets. 3b) Dead Bug – level 3 60 seconds

4a) Dumbbell 3-way single leg squat See phase 2 loading

table

10-30 seconds Complete as a superset (a) into (b), rest briefly for 10-30seconds between (a) and (b). Take rest as stated between sets. 4b) Reverse plank alternate leg holds 60 seconds

5) Front plank alternate leg raise See phase 2 loading

table See phase 1

loading table Complete as a stand-alone exercise, take rest as stated in the loading table.

Phase 2 – Loading Table

Exercise Week 5 Week 6 Week 7 Week 8* Notes

1) Back squat - OR - Front squat 6 sets of 3 reps @ 75%

of 1 rep max 6 sets of 3 reps @ 80% of

1 rep max 6 sets of 3 reps @ 85% of

1 rep max 3 sets 3 reps @ 75% of 1

rep max Strict form. Accelerate load up

2) Barbell split squat – eccentric speed, 5 seconds

3x4/5 sec eccentric lower e/leg

3x5/5 sec eccentric lower e/leg, inc. load by 5%

3x6/5 sec eccentric lower e/leg, inc. load by 5%

3x3/5 sec eccentric lower e/leg, inc. load by 5% Be strict on lowering speed

3a) Goblet lateral lunge + pause 2x10 (5 e/side) 2x12 (6 e/side) 2x12 (6 e/side), inc. load 2x12 (6 e/side), inc. load Dumbbell/Kettlebell/plate loaded

3b) Wide stand anti-rotation cable pull 2x10 e/side 2x10 e/side, inc. load 2x10 e/side, inc. load 2x12 e/side, reduce load Handle/rope

4a) Nordic lowers (un-assisted) eccentric speed 2x5/5 second eccentric

lower 3x5/5 second eccentric

lower 3x6/5 second eccentric

lower 2x4/5 second eccentric

lower Eccentric lower speed – perform with perfect form

4b) Single leg calf press – dumbbell x1 2x10 e/leg 3x12 e/leg 3x13 e/leg 2x15 e/leg Work through a full range of movement

1) Bench press – OR - Dumbbell bench press 6 sets of 3 reps @ 75%

of 1 rep max 6 sets of 3 reps @ 80% of

1 rep max 6 sets of 3 reps @ 85% of

1 rep max 3 sets 3 reps @ 75% of 1

rep max Increase load weeks 5-7

2a) Narrow grip Pull-up – eccentric speed, 5 seconds*

3x4/5 sec eccentric lower

3x5/5 sec eccentric, inc. load by 5%

3x6/5 sec eccentric inc. load by 5%

3x3/5 sec eccentric, inc. load by 5% Loaded ++

2b) 1/2 kneeling 2-arm dumbbell shoulder press

3x8 3x6 3x5 3x4 Strict form. Accelerate load up

3a) Barbell bent over row – isometric holds* 3x5/3 second iso hold 3x5/5 second iso hold 3x6/5 second iso hold 2x6/5 second iso hold Add/increase load as able

3b) Loaded dips – OR – DB skull crushers 3x15 3x10, inc. load 3x8, inc. load 2x8, inc. load If bodyweight too easy add load

4a) Seated dumbbell bicep curls – eccentric speed, 4 seconds*

3x8/4 sec eccentric speed

3x8/4 sec eccentric speed, inc. load

3x8/4 sec eccentric speed, inc. load

2x6/4 sec eccentric speed Palms up (supinated grip)

4b) Side plank with active straight leg raise 3x10 3x10 3x12 2x12 Repeated leg raise

1) Deadlift 6 sets of 3 reps @ 75%

of 1 rep max 6 sets of 3 reps @ 80% of

1 rep max 6 sets of 3 reps @ 85% of

1 rep max 3 sets 3 reps @ 75% of 1

rep max Increase load weeks 5-7

2) Barbell Romanian deadlift – isometric holds*

3x5/3 second iso hold 3x5/4 second iso hold 3x5/5 second iso hold 2x5/5 second iso hold Add/increase load as able

3a) Single leg floor hip thrust – eccentric speed 4 seconds*

2x5/4 sec eccentric lower e/leg

2x6/4 sec eccentric lower e/leg

2x6/4 sec eccentric lower e/leg, inc. load

2x6/4 sec eccentric lower e/leg Barbell loaded

3b) Dead Bug – level 3 2x20 2x20 2x20 2x20

4a) Dumbbell 3-way single leg squat 2x3 squats in

e/direction, e/leg 2x4 squats in e/direction,

e/leg 2x5 squats in e/direction,

e/leg 2x3 squats in e/direction

Hold 1 dumbbell in opposite hand to standing leg

4b) Reverse plank alternate leg holds 2x5/3 sec hold e/leg 2x5/5 sec hold e/leg 2x6/5 sec hold e/leg 2x4/5 sec hold e/leg Keep hips stable & off the floor

5) Front plank alternate leg raise 2x6 raises e/leg 2x8 raises e/leg 2x10 raises e/leg 2x10 raises e/leg Keep hips stable & off the floor

DAY 1 - PHASE 3 – Weeks 9 to 12

**WARM UP - Complete the ‘mobility7’ warm up routine - https://www.sport2health.com/mobility-mobility-7/

Exercise Reps Sets Rest between

sets Notes

1) Back squat - OR - Front squat See phase 3 loading

table 120-180 seconds

Complete as a stand-alone exercise, take rest as stated between each set. Lower under control and accelerate the load maximally.

2) Barbell rear foot elevated split squat See phase 3 loading

table 120 seconds

Complete as a stand-alone exercise, take rest as stated between each set. Lower over 5 sec, then accelerate the load up maximally.

3a) Goblet lateral lunge - fast See phase 3 loading table

<30 seconds Complete as a superset (a) into (b), rest briefly for 30seconds between (a) and (b). Take rest as stated between sets.

3b) Barbell landmine rotations 60 seconds

4a) Nordic lowers – Isometric hold at bottom* See phase 3 loading

table

30-60 seconds Complete as a superset (a) into (b), rest for 30-60seconds between (a) and (b). Take rest as stated between sets.

4b) Single leg calf press – isometric holds* 60 seconds

DAY 2 - PHASE 3 - Weeks 9 to 12

**WARM UP - Complete the ‘mobility7’ warm up routine - https://www.sport2health.com/mobility-mobility-7/

Exercise Reps Sets Rest between

sets Notes

1) Bench press – OR - Dumbbell bench press

See phase 3 loading table

120-180 seconds Complete as a stand-alone exercise, take rest as stated between each set. Accelerate the load maximally.

2a) Narrow grip Pull-up – weighted See phase 3 loading

table

<60 seconds Complete as a superset (a) into (b), rest for 60seconds between (a) and (b). Take rest as stated between sets.

2b) Standing dumbbell push-press 60-120 seconds

3a) Barbell bent over row See phase 3 loading

table

<30 seconds Complete as a superset (a) into (b), rest briefly for 30seconds between (a) and (b). Take rest as stated between sets.

3b) Narrow grip Push-up 60 seconds

4a) Standing loaded bar OR EZ barbell curls

See phase 3 loading table

<30 seconds

Complete as a superset (a) into (b), rest briefly for 10seconds between (a) and (b). Take rest as stated between sets. 4b) Side lying dumbbell rotator cuff @ 90

degrees angle

60 seconds

DAY 3 - PHASE 3 - Weeks 9 to 12

**WARM UP - Complete the ‘mobility7’ warm up routine - https://www.sport2health.com/mobility-mobility-7/

Exercise Reps Sets Rest between

sets Notes

1) Deadlift See phase 3 loading

table 120-180 seconds

Complete as a stand-alone exercise, take rest as stated between each set. Perform with perfect form.

2) Barbell Romanian deadlift See phase 3 loading

table 120 seconds

Complete as a stand-alone exercise, take rest as stated between each set. Execute with perfect form.

3a) Single leg barbell hip thrust (from floor) See phase 3 loading

table

<30 seconds Complete as a superset (a) into (b), rest briefly for 10-30seconds between (a) and (b). Take rest as stated between sets. 3b) Dead Bug – level 4/5 60 seconds

4a) Dumbbell 3-way single leg squat See phase 3 loading

table

<30 seconds Complete as a superset (a) into (b), rest briefly for 10-30seconds between (a) and (b). Take rest as stated between sets. 4b) Reverse plank alternate leg march 60 seconds

5) Front plank alternate leg hold See phase 3 loading

table See phase 3

loading table Complete as a stand-alone exercise, take rest as stated in the loading table.

Phase 3 – Loading Table

Exercise Week 9 Week 10 Week 11* Week 12 Notes

1) Back squat - OR - Front squat 6 sets of 2 reps @ 90%

of 1 rep max 6 sets of 1 rep @ 95% of

1 rep max 5 sets of 3 reps @ 60%

of 1 rep max 5 x 5 (60%), 4 (70%), 3 (80%), 2 (95%),

1 (100%) 1 rep max

Strict form. Accelerate load up

2) Barbell rear foot elevated split squat 3x5 e/leg 3x4 e/leg, inc. load by

5% 2x3 e/leg, inc. load by

5% 2x3 e/leg, inc. load by 5%

Strict form. Accelerate load up

3a) Goblet lateral rebound lunge 2x10 (5 e/side) 2x10 (5 e/side) 2x10 (5 e/side) 2x10 (5 e/side) Dumbbell/Kettlebell, inc. load weekly

3b) Barbell landmine rotations 2x10 2x10 2x10 2x10 Keep a strong stable base of support

4a) Nordic lowers – Isometric hold at bottom*

2x5/3 second iso hold @ bottom

2x5/4 second iso hold @ bottom

2x3/5 second iso hold @ bottom

2x4-6 (no iso hold) Strict form

4b) Single leg calf press – isometric holds* 2x8/4 sec hold e/leg 2x6/5 sec hold e/leg, 2x6/4 sec hold e/leg 2x10 e/leg - no iso hold Dumbbell loaded, inc. load weekly

1) Bench press – OR - Dumbbell bench press 6 sets of 2 reps @ 90%

of 1 rep max 6 sets of 1 rep @ 95% of

1 rep max 5 sets of 3 reps @ 60%

of 1 rep max 5 x 5 (60%), 4 (70%), 3 (80%), 2 (95%),

1 (100%) 1 rep max

Strict form. Accelerate load up

2a) Narrow grip Pull-up – weighted 3x5 3x4 3x3 2x3,2 Inc. weight e/week

2b) Standing dumbbell push-press 3x5 3x4 3x3 2x3 Inc. weight e/week

3a) Barbell bent over row 3x5 3x4 2x3 2x3 Inc. weight e/week

3b) Narrow grip Push-up – feet elevated 3x10 3x15 2x12 2x12 Controlled speed, perfect form

4a) Standing loaded bar OR EZ barbell curls 3x8 2x6 2x6 2x5 Palms up (supinated grip), inc. load weekly

4b) Side lying dumbbell rotator cuff @ 90 degrees angle

3x10 2x12 2x12-15 2x12-15 Light load, full range of movement

1) Deadlift 6 sets of 2 reps @ 90%

of 1 rep max 6 sets of 1 rep @ 95% of

1 rep max 5 sets of 3 reps @ 60%

of 1 rep max 5 x 5 (60%), 4 (70%), 3 (80%), 2 (95%),

1 (100%) 1 rep max

Strict form. Accelerate load up

2) Barbell Romanian deadlift 3x5 3x4 3x3 2x3 Inc. weight e/week

3a) Single leg barbell hip thrust (from floor) 3x5 3x4 2x3 2x3 Barbell loaded, inc. weight e/week

3b) Dead Bug – level 4/5 2x20 2x20 2x20 2x20

4a) Dumbbell 3-way single leg squat 2x3 squats in

e/direction, e/leg 2x4 squats in

e/direction, e/leg 2x4 squats in

e/direction, e/leg 2x3 squats in e/direction Hold 1 dumbbell in each hand

4b) Reverse plank alternate leg march 2x10 e/leg 2x10 e/leg 2x10 e/leg 2x10 e/leg Keep hips stable & off the floor

5) Front plank alternate leg hold 2x5/3 sec hold e/leg 2x5/5 sec hold e/leg 2x5/5 sec hold e/leg 2x3/5 sec hold e/leg Keep hips stable & off the floor