WEEK 1
Monday
Squat 1X8@40%, 2x6@50%, 3x6@60%, 5x5@70%
Change stance/down sets (isolated close stance squats)
Squat 1x10 @40%, 1x8 @45%, 2x6 @50%, 5x5 @60%
Incline Bench press 1x8 @45%, 1x6 @50%, 6x6 @70%
Flat DB flies 5x10
TUESDAY
Close grip bench 1x6 @50%, 2x5 @55%, 2x4 @60%, 5x3 @70%
Dumbbell Skull Crushers 5x12
Straight Bar curl 6x12
Decline Sit Up 5x12
Standing Calve Raises 5x20
WEDNESDAY
Deadlift 1x8 @50%, 1x8 @50%, 2x6 @55%, 5x6 @70%
Deadlift Power rack 1x12 @40%, 1x10 %50, 5x8 @60%
Pull downs 5x10
isolated Hyper extension 5x8
THURSDAY
Front seated barbell press 5x8
DB Front raises 5x10
Rear dealt 5x15
Shrugs 3x10
Abs Leg Lifts 5 x20
Seated calves raises 5x20
FRIDAY
Low Incline Bench press 1x10 @45%, 1x8 @50%, 2x6 @55%, 5x6 65%
Incline DB flies 5x12
Close grip Bench press 1x5 @37.5%, 1x5@40%, 2x5 @45%, 7x5 @55%
DB Skull Crushers 5x12
Squat 1x10 @45%, 1x8 @50%, 2x6 @55%, 5x6 @65%
SATURDAY
Deadlift deficit 2x6 @50%, 4x5 @60%
Deadlift power rack 1x6 @40% 2x5 @45%, 2x5 @50%, 4x5 @60%
Reverse grip pull down 5x12
Weighted Hyper extension 5x8
Seated DB curls 5x10
weighted decline sit up 5x12
Week 2
MONDAY
Incline bench press 1x10 @50%, 1x8 @55%, 2x6 @60%, 3x6 @65%, 3x5 75%
Flat DB press 5 x10
Squats 1x10 @45%, 1x8 @50%, 2x6 @55%, 5x6 @60%
TUESDAY
Close grip Bench press 1x10 @40%, 2x8 @50%, 5x8 @60%
Easy bar triceps extension 5x12
Preacher curl 5x10
Standing Calves 5x20
Decline Ab Twists 5x12
WEDNESDAY
Deadlift standing on plate 1x6 @55%, 2x5 @65%, 4x5 70%
Deadlift 1x10 @45%, 1x8 @50%, 2x6 @55%, 5x5 @60%
Close Grip Pull downs 5x10
Goodmornings 5x8
THURSDAY
Seated unsupported Front shoulder press 5x8
Upright rows 7x10
Rear delts 5x12
Shrugs 3x10
Seated Calves 5x20
Weighted Decline Sit Up 5x12
FRIDAY
Squat 1x5 @50%, 1x8 @55%, 2x6 @60%, 5x6 @70%
Change stance down sets (box squat – touch box and pause don’t sit)
Squat 1x10 @45%, 1x8 @50%, 4x6 60%
High Incline Bench press 1x8 @50%, 1x6 @55%, 5x6 @60%
Flat DB press 5x10
SATURDAY
Deadlift power rack 1x4 @50%, 1x8 @55%, 2x6 @60%, 5x5 @70%
Reverse grip Pull downs 5x10
Goodmornings 5x8
Seated hammer curl 5x12
leg lifts 5x20
Week 3
MONDAY
Squat 1x5 @50%, 1x8 @55%, 2x6 @60%, 5x6 @70%
Change stance down sets (isolated close stance squat)
Squat 1x5 @45%, 1x5 @50%, 5x5 @60%
Incline bench press 1x10 @40%, 1x8 45%, 2x6 @50%, 6x6 @60%
Incline flies 5x12
TUESDAY
Close grip Bench press 7x8
DB Skull Crushers 5x12
Standing DB curls 5x10
Seated Calves 5x20
Decline Sit up 5x15
WEDNESDAY
Deadlift 1x10 @45%, 1x8 @50%, 2x6 @55%, 5x6 65%
Deadlift power rack 1x10 @45%, 1x8 @50%, 5x6 60%
One Arm rows 5x12
Isolated Hyper extension 5x8
THURSDAY
Front Seated barbell shoulder press 5x8
Side laterals 5x10
Rear dealt 5x15
Shrugs 3x10
Leg Lifts 5x20
Standing Calves 5x20
FRIDAY
Squat 1x8 @40%, 1x6 @45%, 2x6 @50%, 3x5 @55%, 3x5 65%
change stance (isolated close stance) Squats 1x6 @45%, 1x6 @50%, 4x6 @60%
Low Incline Bench press 1x10 @45%, 1x8 @50%, 2x6 @55%, 6x5 @65%
DB flies 5x12
Standing Hammer curls 6x12
SATURDAY
Deadlift standing on plate 1x8 @45%, 2x6 @55%, 4x6 @65%
Deadlift deficit 1x10 @40%, 2x8 @45%, 2x8 @50%, 4x8 60%
Reverse grip pull downs 5x8
Weighted Hyper extension 5x8
Weighted decline Abs twists 5x20
Week 4
MONDAY
Squat 1x5 @40%, 1x8 @42.5%, 2x6 @45%, 7x6 @55%
Incline Bench press 1x8 @40%, 2x6 @45%, 2x6 @50%, 2x5 @65%
Flat DB press 5x12
TUESDAY
Close grip Bench Dumbbell 5x7
Tricep Extension 5x12
Straight bar curl 5x8
Decline Ab Twists 5x12
Standing Calves 5x20
WEDNESDAY
Deadlift deficit 1x6 @55%, 2x5 @60%, 4x5 70%
Deadlift 1x8 @40%, 2x6 @45%, 3x5 @50%, 3x5 60%
One arm rows 6x6
Goodmornings 5x8
THURSDAY
Behind the neck unsuported Seated Barbell Press 5x8
Upright rows 6x10
Rear dealt 5x15
Shrugs 3x10
Seated Calves 5x20
Leg lifts 5x20
FRIDAY
Squat 1x4 @50%, 2x8 @55%, 3x6 @60%, 3x5 @70%
change stance/close stance on down sets
Squat 1x10 @50%, 1x8 @55%, 5x6 @65% (Box squat– touch box and pause don’t sit)
High Incline Bench press 1x8 @40%, 1x6 @45%, 2x6 @50%, 6x6 @60%
Flat DB press 5x12
SATURDAY
Deadlift power rack 1x8 50%, 1x6 55%, 2x5 60%, 4x5 @70%
Deadlift deficit 1x6 @40%, 1x6 @50%, 2x6 @55%, 4x6 65%
Pull downs 5x12
Straight bar curl 5x12
Isolated Hyper extension 5x12
Decline sit up 5x20
Week 5
Deload Week
Monday
Squats 5x3 @60%
Wednesday
Incline bench
5x5 @60%
Friday
Dead lifts
5x3 @60%
Week 6
MONDAY
Squat: 1x5 @50%, 2x4 @60% 3x2, @70%, 5x2 @80%
Change stance/down sets Squat: 1x5 @45%, 1x5 @55%, 5x4 @65% (Isolated close stance squat )
Incline Bench press: 1x5 @50%, 1x4 @55%, 2x3 @65%, 6x3 @75%
Flat DB flies: 5x10
TUESDAY
Reverse grip pull downs: 5x10
Close grip Bench press: 1x10 @50%, 2x6 @55%, 7x4 @65%
DB Skull Crushers: 5x12
Straight bar curl: 6x12
Decline Sit Up: 5x12
Seated Calves: 5x20
WEDNESDAY
Deadlift: 1x4 @50%, 1x4 @55%, 2x3 @60%, 5x3 @70%
Deadlift: Power rack 1x4 @50%, 1x4 @55%, 5x4 @65%
One arm rows: 6x6
Weighted Hyper extension: 5x8
THURSDAY
Seated DB shoulder press 7x8
Front raises 5x10
Rear dealt 5x15
Shrugs 3x10
Seated Calves 5x20
Leg lifts 5x20
FRIDAY
Low Incline Bench press 1x5 @50%, 1x4 @55%, 2x3 @60%, 5x3 @70%
DB Bench press 1x5 1x4 5x3
Squat 1x5 1x4 2x3 5x3
Standing DB curls 5x10
SATURDAY
Deadlift deficit 2x3 @70%, 4x2 @85%
Deadlift power rack 2x3 @75%, 4x2 @90%
Pull downs 5x10
Isolated Hyper extension 5x8
decline Ab twists 5x20
Week 7
MONDAY
Incline bench press 1x5 @50%, 1x4 @55%, 2x3 @60%, 3x3 @70%, 3x2 @85%
Flat DB flys 5x12
Squats 1x5 @50%, 1x4 55%, 2x3 65%, 5x3 @75%
TUESDAY
Close grip Bench press 1x5 @40%, 2x6 @45%, 5x10 @65%
Easy bar triceps extension 5x12
Seated hammer curls 5x10
Decline Ab Twists 5x12
Standing Calves 5x20
WEDNESDAY
Deadlift standing on plate 1x3 @65%, 2x3 @75%, 4x2 @85%
Deadlift 1x4 @50%, 1x4 @60%, 2x3 @70%, 5x3 @80%
One arm rows 5x8
Weighted Hyper extension 5x8
THURSDAY
Behind the neck press unsupported shoulder press 5x8
Upright rows 7x10
Rear delts 5x12
Weighted Decline Sit Up 5x12
Seated calves 5x20
FRIDAY
Squat 1x5 @50%, 1x4 @55%, 2x3 @60%, 5x3 @70%
Change stance down sets
Squat 1x5 @50%, 1x5 @60%, 4x4 @70% (Box squat)
High Incline Bench press 1x5 @50%, 1x4 @60%, 5x3 @70%
DB flat press 5x10
SATURDAY
Deadlift power rack 1x4 @60%, 1x4 @65%, 2x3 @75%, 5x2 @90%
Pull downs 6x10
Goodmornings 5x8
Preacher curl 5x12
Leg lifts 5x20
Week 8
MONDAY
Squat 1x5 @50%, 1x4 @55%, 2x3 @60%, 5x3 @75%
Change stance down sets
Squat 1x5 @45%, 1x5 @55%, 5x5 @65% (Isolated close stance squat)
Incline bench press 1x5 @50%, 1x4 @55%, 2x3 @65%, 6x3 @75%
Incline flies 5x12
TUESDAY
Close grip Bench press 1x7 @50%, 1x6 @55%, 1x5 60%, 1x4 @70%, 2x3 @75%, 2x2 @90%
DB Skull Crushers 5x12
Straight bar curls 6x12
Leg Lifts 5x20
Standing calves 5x20
WEDNESDAY
Deadlift 1x4 @55%, 1x4 @60%, 2x3 @70%, 5x3 @85%
Deadlift power rack 1x4 @55%, 1x4 @60%, 5x4 @70%
One arm rows 5x12
Isolated Hyper extension 5x8
THURSDAY
Standing front shoulder press 5x4
Side laterals 5x10
Rear dealt 5x15
Standing hammer curls 5x10
Shrugs 3x10
Decline Sit Up 5x15
Seated calves 5x20
FRIDAY
Squat 1x5 @50%, 1x4 @60%, 2x3 @65%, 3x3 @75%, 3x2 @90%
low Incline Bench press 1x5 @50%, 1x4 @55%, 2x3 @60%, 6x3 @75%
Incline DB Press 5x12
SATURDAY
Deadlift standing on plate 1x4 @50%, 2x4 @55%, 2x4 @60%, 4x4 75%
Deadlift deficit 1x3 @50%, 2x3 @65%, 4x3 75%
Reverse grip Pull downs 5x12
Goodmornings 5x8
decline abs twists 5x12
Week 9
MONDAY
Squat 1x5 @50%, 1x4 @55%, 2x3 @65%, 7x3 @75%
Incline Bench press 1x5 @50%, 1x4 @55%, 2x3 @60%, 3x2 @70%, 2x3 @85%
Flat DB press 5x12
TUESDAY
Close grip Bench press 1x5 @50%, 1x5 @55%, 2x5 @65%, 5x4 @70%
Ezbar Tricep extension 5x12
Straight bar curl 5x8
Decline Ab Twist 5x12
Standing calves 5x20
WEDNESDAY
Deadlift deficit 1x3 @65%, 2x3 @75%, 4x2 @87.5%
Deadlift 1x4 @50%, 1x4 @60%, 2x3 @65%, 3x3 @75%, 3x2 @90%
Close grip pull down 5x10
Goodmornings 5x8
THURSDAY
Seated front shoulder press unsupported 5x8
Upright rows 6x10
Rear dealt 5x15
Seated DB Curls 5x10
Weighted Decline Sit Up 5x12
Shrugs 3x10
Seated calves 5x20
FRIDAY
Squat 1x5 @50%, 1x4 @60%, 2x3 @65%, 3x3 @75%, 3x2 @92.5%
change stance on down sets
Squat 1x4 @65%, 1x3 @75%, 5x3 @85% ( box squat– touch box and pause don’t sit)
High Incline Bench press 1x5 @60%, 1x4 @65%, 2x3 @70%, 6x3 @80%
DB Incline press 5x12
SATURDAY
Deadlift power rack 1x4 @50%, 1x4 @60%, 2x3 @75%, 4x2 @90%
Deadlift deficit 1x4 @60%, 1x4 @65%, 2x3 @70%, 4x3 @85%
One arm rows 6x6
Weighted Hyper extension 5x8
Leg lifts 5x20
Week 10
Deload Week
Monday
Squat
Warm up to your opening lift which should be around 60% of your max
Wednesday
Incline bench
Warm up to your lift which should be 60% of your max
Friday
Deadlifts
Warm up to your lift which should be 60% of your max
Week 11
Opening lifts
Monday, Wednesday and Friday do a 80% lift of Squat , Incline bench and Deadlift followed by week of Max lift and new PR'S
Week 12
Monday Warm up with squats by doing reps of 1 with the weight you are working with. Move from that weight to the next weight with the same mind set doing just 1 rep with assuring as little energy as possible saving all your strength for your new PR. Repeat this on Wednesday with incline bench and Friday with dead lifts.
Meditation is a spiritual practice that has been used for centuries in different faiths. It involves quieting the mind and focusing on a particular thought or object. Meditation can help reduce stress, improve concentration, and enhance overall well-being.
We use cookies to analyze website traffic and optimize your website experience. By accepting our use of cookies, your data will be aggregated with all other user data.