Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Monday, August 10, 15

Set 1

Set 2

Set 3

Squat

Warm Up

97.5 x6

97.5 x6

Deadlift

Warm Up

127.5 x6

127.5 x6

Optional Exercise 1

Warm Up

Optional Exercise 2

Warm Up

Set 4

97.5 x6

97.5 x6

Tuesday, August 11, 15

Set 1

Set 2

Set 3

Set 4

Bench Press

Warm Up

55 x10

75 x10

82.5 x8

85 x6

Dumbbell Row

Warm Up

x10

x10

x8

x6

Seated Dumbbell OHP

Warm Up

x12

x12

x10

x8

Lat Pulldown

Warm Up

x12

x12

x10

x8

Optional Exercise 1

Warm Up

x8-12

x8-12

x8-12

x8-12

Optional Exercise 2

Warm Up

x8-12

x8-12

x8-12

x8-12

Thursday, August 13, 15

Set 1

Set 2

Set 3

Set 4

Bench Press

Warm Up

55 x10

75 x10

82.5 x8

85 x6

Dumbbell Row

Warm Up

x10

x10

x8

x6

Seated Dumbbell OHP

Warm Up

x12

x12

x10

x8

Lat Pulldown

Warm Up

x12

x12

x10

x8

Optional Exercise 1

Warm Up

x8-12

x8-12

x8-12

x8-12

Optional Exercise 2

Warm Up

x8-12

x8-12

x8-12

x8-12

Friday, August 14, 15

Set 1

Set 2

Set 3

Squat

Warm Up

85 x8

85 x8

Deadlift

Warm Up

110 x8

110 x8

Optional Exercise 1

Warm Up

Optional Exercise 2

Warm Up

Set 4

85 x8

85 x8

Saturday, August 15, 15

Set 1

Set 2

Set 3

Set 4

Bench Press

Warm Up

87.5 xMR

Dumbbell Row

Warm Up

x10

x10

x8

x6

Seated Dumbbell OHP

Warm Up

x12

x12

x10

x8

Lat Pulldown

Warm Up

x12

x12

x10

x8

Optional Exercise 1

Warm Up

x8-12

x8-12

x8-12

x8-12

Optional Exercise 2

Warm Up

x8-12

x8-12

x8-12

x8-12

Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)

Monday, August 17, 15
Set 1
Squat

Warm Up

Set 2

Set 3

Set 4

97.5 xMR10

Extra Volume Squats - Add 5 lbs or 2.5 kg if using kg plates, then perform 5 sets x 3 reps each set with 60 seconds
rest between sets.
Note - If you were not able to complete a minimum of 8 reps on the MR10 set, reduce max entered by 2.5% moving
forward.
Still complete the 5 sets of 3 reps regardless even if you do perform less than 8 reps on the MR10 set.

Deadlift Variation

Warm Up

Optional Exercise 1

Warm Up

Optional Exercise 2

Warm Up

x8

x8

x8

Tuesday, August 18, 15

Set 1

Set 2

Set 3

Set 4

Bench Press

Warm Up

80 x10

85 x8

90 x6-8

Dumbbell Row

Warm Up

x10

x8

x8

Seated Dumbbell OHP

Warm Up

x10

x8

x6

Lat Pulldown

Warm Up

x10

x8

x6

Optional Exercise 1

Warm Up

x8-12

x8-12

x8-12

x8-12

Optional Exercise 2

Warm Up

x8-12

x8-12

x8-12

x8-12

Thursday, August 20, 15

Set 1
Squat

Warm Up

Set 2

Set 3

Set 4

100 xMR10

Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the following:
If you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with 60 seconds rest bet
If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest between sets.
If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest between sets.
If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by at least 2.5% fo
Deadlift Variation

Warm Up

Optional Exercise 1

Warm Up

Optional Exercise 2

Warm Up

x8

x8

x8

Friday, August 21, 15

Set 1

Set 2

Set 3

Set 4

Bench Press

Warm Up

80 x10

85 x8

Dumbbell Row

Warm Up

x10

x8

x8

Seated Dumbbell OHP

Warm Up

x10

x8

x6

Lat Pulldown

Warm Up

x10

x8

x6

Optional Exercise 1

Warm Up

x8-12

x8-12

x8-12

x8-12

Optional Exercise 2

Warm Up

x8-12

x8-12

x8-12

x8-12

Sunday, August 23, 15

90 x6-8

Set 1

Set 2

Set 3

Set 4

Bench Press

Warm Up

85 xMR

Dumbbell Row

Warm Up

x10

x8

x8

Seated Dumbbell OHP

Warm Up

x10

x8

x6

Lat Pulldown

Warm Up

x10

x8

x6

Optional Exercise 1

Warm Up

x8-12

x8-12

x8-12

x8-12

Optional Exercise 2

Warm Up

x8-12

x8-12

x8-12

x8-12

Week 3 - Linear Max OT Phase

Monday, August 24, 15
Set 1

Set 2

Set 3

Squat

Warm Up

107.5 x4-6

107.5 x4-6

Deadlift

Warm Up

140 x3-6

140 x3-6

Set 4

107.5 x4-6

No Accessory Lifts
Wednesday, August 26, 15
Set 1

Set 2

92.5 x4-6

Set 3

92.5 x4-6

Set 4

Bench Press

Warm Up

92.5 x4-6

Dumbbell Row

Warm Up

x6

x6

x6

Seated Dumbbell OHP

Warm Up

x6

x6

x6

Lat Pulldown

Warm Up

x6

x6

x6

No Optional Exercises
Friday, August 28, 15
Set 1
Squat

Warm Up

Deadlift Variation

Warm Up

Set 2

Set 3

Set 4

Set 2

Set 3

Set 4

110 x4-6
x8

No Accessory Lifts
Saturday, August 29, 15
Set 1
Bench Press

Warm Up

Dumbbell Row

Warm Up

x6

x6

x6

Seated Dumbbell OHP

Warm Up

x6

x6

x6

Lat Pulldown

Warm Up

x6

x6

x6

No Optional Exercises

95 x4-6

95 x4-6

95 x4-6

Week 4 - Heavy Weight Acclimation

Monday, August 31, 15
Set 1

Set 2

Set 3

Squat

Warm Up

107.5 x3

110 x3

Deadlift Variation

Warm Up

x6

x6

Optional Exercise 1

Warm Up

Optional Exercise 2

Warm Up

Set 4

112.5 x3

Tuesday, September 1, 15
Set 1

Set 2

92.5 x3

Set 3

95 x3

Set 4

Bench Press

Warm Up

100 x3

Dumbbell Row

Warm Up

x10

x10

x8

x6

Seated Dumbbell OHP

Warm Up

x12

x12

x10

x8

Lat Pulldown

Warm Up

x12

x12

x10

x8

Optional Exercise 1

Warm Up

x8-12

x8-12

x8-12

x8-12

Optional Exercise 2

Warm Up

x8-12

x8-12

x8-12

x8-12

Thursday, September 3, 15
Set 1

Set 2

Squat

Warm Up

112.5 x3

117.5 x1-2

Deadlift

Warm Up

147.5 x3

152.5 x1-2

Optional Exercise 1

Warm Up

Optional Exercise 2

Warm Up

Set 3

Set 4

Set 3

Set 4

Friday, September 4, 15
Set 1

Set 2

Bench Press

Warm Up

97.5 x3

100 x2-4

105 x1-2

Dumbbell Row

Warm Up

x10

x10

x8

x6

Seated Dumbbell OHP

Warm Up

x12

x12

x10

x8

Lat Pulldown

Warm Up

x12

x12

x10

x8

Optional Exercise 1

Warm Up

x8-12

x8-12

x8-12

x8-12

Optional Exercise 2

Warm Up

x8-12

x8-12

x8-12

x8-12

Week 5 - High Intensity Strength

Monday, September 7, 15
Set 1
Squat

Warm Up

Deadlift

Warm Up

Optional Lower Body

Warm Up

Optional Lower Body

Warm Up

Set 2

Set 3

Set 4

120 x1-4
107.5 x4

112.5 x4

115 x2

Wednesday, September 9, 15
Set 1

Set 2

Set 3

Set 4

Bench Press

Warm Up

107.5 x1-4

Dumbbell Row

Warm Up

x8

x6

x6

Seated Dumbbell OHP

Warm Up

x8

x6

x6

Lat Pulldown

Warm Up

x8

x6

x6

Optional Exercise 1

Warm Up

x8-12

x8-12

x8-12

Optional Exercise 2

Warm Up

x8-12

x8-12

x8-12

Friday, September 11, 15

Set 1
Deadlift

Warm Up

Optional Lower Body

Warm Up

Optional Lower Body

Warm Up

155 x1-4

Set 2

Set 3

Set 4