Cycle 1

Week 1

Monday – Max Effort Squat/DL

Low box squat – work up to a 3rm

Straight leg deadlifts 4 x 8

Incline bench sit-ups 4 x 15

Wednesday – Max Effort Bench

Close grip bench – work up to a 3rm

T-bar rows 4 x 8

Lying DB extensions 4 x 12

Friday – Speed Squat

Box squats 45% 8 x 2

Speed deadlift 65% 6 x 1

Straight leg deadlifts 4 x 8

Incline bench sit-ups 4 x 15

Sunday – Speed Bench

Speed bench 45% 9 x 3

T-bar rows 4 x 8

Lying DB extensions 4 x 12

Week 2

Monday – Max Effort Squat/DL

Rack Pull – work up to a 3rm

Straight leg deadlifts 4 x 8

Incline bench sit-ups 4 x 15

Wednesday – Max Effort Bench

Floor Press – work up to a 3rm

T-bar rows 4 x 8

Lying DB extensions 4 x 12

Friday – Speed Squat

Box squats 50% 8 x 2

Speed deadlift 70% 6 x 1

Straight leg deadlifts 4 x 8

Incline bench sit-ups 4 x 15

Sunday – Speed Bench

Speed bench 50% 9 x 3

T-bar rows 4 x 8

Lying DB extensions 4 x 12
Week 3

Monday – Max Effort Squat/DL

Goodmorning– work up to a 3rm

Straight leg deadlifts 4 x 8

Incline bench sit-ups 4 x 15

Wednesday – Max Effort Bench

Rack Press – work up to a 3rm

T-bar rows 4 x 8

Lying DB extensions 4 x 12

Friday – Speed Squat

Box squats 55% 8 x 2

Speed deadlift 75% 6 x 1

Straight leg deadlifts 4 x 8

Incline bench sit-ups 4 x 15

Sunday – Speed Bench

Speed bench 55% 9 x 3

T-bar rows 4 x 8

Lying DB extensions 4 x 12

Week 4

Monday – Squat/DL skill day

Free Squat - work up to 85% of 1rm

Deadlift - work up to 85% of 1rm

Straight leg deadlifts 4 x 8

Incline bench sit-ups 4 x 15

Wednesday – Bench skill day

Bench Press – work up to 85% of 1rm

T-bar rows 4 x 8

Lying DB extensions 4 x 12

Friday – Speed Squat

Box squats 45% 8 x 2

Speed deadlift 65% 6 x 1

Straight leg deadlifts 4 x 8

Incline bench sit-ups 4 x 15

Sunday – Speed Bench

Speed bench 45% 9 x 3

T-bar rows 4 x 8

Lying DB extensions 4 x 12
Cycle 2

Week 1

Monday – Max Effort Squat/DL

Low box squat – work up to a 1rm

Back Extension 4 x 8

Cable pulldown abs 4 x 15

Wednesday – Max Effort Bench

Close grip bench – work up to a 1rm

Bentover barbell rows 4 x 8

Lying BB extensions 4 x 12
Friday – Speed Squat

Box squats 50% 8 x 2

Speed deadlift 70% 6 x 1

Back Extension 4 x 8

Cable pulldown abs 4 x 15

Sunday – Speed Bench

Speed bench 50% 9 x 3

Bentover barbell rows 4 x 8

Lying BB extensions 4 x 12

Week 2
Monday – Max Effort Squat/DL

Rack Pull – work up to a 1rm

Back Extension 4 x 8

Cable pulldown abs 4 x 15

Wednesday – Max Effort Bench

Floor Press – work up to a 3rm

Bentover barbell rows 4 x 8

Lying BB extensions 4 x 12

Friday – Speed Squat

Box squats 55% 8 x 2

Speed deadlift 75% 6 x 1

Back Extension 4 x 8

Cable pulldown abs 4 x 15

Sunday – Speed Bench

Speed bench 55% 9 x 3

Bentover barbell rows 4 x 8

Lying BB extensions 4 x 12

Week 3

Monday – Max Effort Squat/DL

Goodmorning– work up to a 1rm

Back Extension 4 x 8

Cable pulldown abs 4 x 15

Wednesday – Max Effort Bench

Rack Press – work up to a 1rm

Bentover barbell rows 4 x 8

Lying BB extensions 4 x 12

Friday – Speed Squat

Box squats 45% 8 x 2

Speed deadlift 65% 6 x 1

Back Extension 4 x 8

Cable pulldown abs 4 x 15

Sunday – Speed Bench

Speed bench 45% 9 x 3

Bentover barbell rows 4 x 8

Lying BB extensions 4 x 12
Week 4

Monday – Squat/DL skill day

Free Squat - work up to 90% of 1rm

Deadlift - work up to 90% of 1rm

Back Extension 4 x 8

Cable pulldown abs 4 x 15

Wednesday – Bench skill day

Bench Press – work up to 90% of 1rm

Bentover barbell rows 4 x 8

Lying BB extensions 4 x 12

Friday – Speed Squat

Box squats 50% 8 x 2

Speed deadlift 70% 6 x 1

Back Extension 4 x 8

Cable pulldown abs 4 x 15

Sunday – Speed Bench

Speed bench 50% 9 x 3

Bentover barbell rows 4 x 8

Lying BB extensions 4 x 12