Anda di halaman 1dari 5

Week 1

Day 1

Squat W/belt 5@6, 5@7, 5@8


Press W/belt 5@6, 5@7, 5@8
Pendelay Row 10@6, 10@7, 10@8

Day 2

Deadlits W/belt 5@6, 5@7, 5@8


1 ct Bench Press 5@6, 5@7, 5@8
3-0-3 Tempo Squats 3-0-3 10@6, 10@7, 10@8

Day 3

High Bar Squats 4@7, 4@8, 4@9


Overload Bench 4@7, 4@8, 4@9
Incline CGBP 10@6, 10@7, 10@8

Day 4

Block Pull 4@7, 4@8, 4@9


CGBP 4@7, 4@8, 4@9
Leg Press 10@6, 10@7, 10@8

Week 2

Day 1

Squat W/belt 1@8, 5x5


Press W/belt 1@8, 5x5
Pendelay Row 10@6, 10@7, 10@8x2

Day 2

Deadlits W/belt 1@8,5x5


1 ct Paused Bench Press 1@8, 5X5
Tempo Squats 3-0-3 10@6, 10@7, 10@8x2

Day 3

High Bar Squats 4@7, 4@8, 4@9x3


Overload Bench 4@7, 4@8, 4@9x4
Incline CGBP 10@6, 10@7, 10@8x2

Day 4

Block Pull 4@7, 4@8, 4@9x4


CGBP 4@7, 4@8, 4@9x3
Leg Press 10@6, 10@7, 10@8x2

Week 3

Day 1

Squat W/belt 1@8, 5x5


Press W/belt 1@8, 5x5
Pendelay Row 10@6, 10@7, 10@8x2
Day 2

Deadlits W/belt 1@8,5x5


1 ct Paused Bench Press 1@8, 5X5
Tempo Squats 3-0-3 10@6, 10@7, 10@8x2

Day 3

Squat no belt 4@7, 4@8, 4@9x4


Overload Bench 4@7, 4@8, 4@9x4
Incline CGBP 10@6, 10@7, 10@8x2

Day 4

Block Pull 4@7, 4@8, 4@9x4


CGBP 4@7, 4@8, 4@9x3
RDL 10@6, 10@7, 10@8x2

Week 4

Day 1

Squat W/belt 1@8, 5x5


Press W/belt 1@8, 5x5
Pendelay Row 10@6, 10@7, 10@8x2

Day 2

Deadlits W/belt 1@8,5x5


1 ct Paused Bench Press 1@8, 5X5
Tempo Squats 3-0-3 10@6, 10@7, 10@8x2

Day 3

Squat no belt 4@7, 4@8, 4@9x4


Overload Bench 4@7, 4@8, 4@9x4
Incline CGBP 10@6, 10@7, 10@8x2

Day 4

Block Pull 4@7, 4@8, 4@9x4


CGBP 4@7, 4@8, 4@9x3
RDL 10@6, 10@7, 10@8x2

Week 5

Day 1

Squat W/belt 1@8, 5x4


Press W/belt 1@8, 5x4
3 ct Bench Press 10@6, 10@7, 10@8x2

Day 2

Deadlits W/belt 1@8,5x4


1 ct Paused Bench Press 1@8, 6X4
Tempo Squats 5-3-0 10@6, 10@7, 10@8x2
Day 3

Tempo Squats 5-3-0 4@7, 4@8, 4@9x4


Floor Press 4@7, 4@8, 4@9x4
Incline CGBP 10@6, 10@7, 10@8x2

Day 4

Paused DL 4@7, 4@8, 4@9x4


T&G BP 4@7, 4@8, 4@9x4
SLDL 10@6, 10@7, 10@8x2

Week 6

Day 1

Squat W/belt 1@8, 2x4


Press W/belt 1@8, 2x4
3 ct Bench Press 8@7,8@8, 8@9

Day 2

Deadlits W/belt 1@8,2x4


1 ct Paused Bench Press 1@8, 2X4
Squat no belt 8@7,8@8, 8@9

Day 3

2 ct Squats 1@8, 1x3


Floor Press 1@8, 1x3
Press no belt 8@7,8@8, 8@9

Day 4

Paused DL 1@8, 1x3


T&G BP 1@8, 1x3
SLDL 8@7,8@8, 8@9

Week 7

Day 1

Squat W/belt 1@8, 4x4


Press W/belt 1@8, 4x4
3 ct Bench Press 8@6,8@7, 8@8x3

Day 2

Deadlits W/belt 1@8,4x4


1 ct Paused Bench Press 1@8, 5X3
Squat no belt 8@6,8@7, 8@8x3

Day 3

2 ct Squats 1@8, 3x3


Floor Press 1@8, 3x3
Press no belt 8@7,8@8, 8@9x2

Day 4
Paused DL 1@8, 3x3
T&G BP 1@8, 3x3
SLDL 8@6,8@7, 8@8x3

Week 8

Day 1

Squat W/belt 1@8, 4x4


Press W/belt 1@8, 4x4
3 ct Bench Press 8@6,8@7, 8@8x3

Day 2

Deadlits W/belt 1@8,4x4


1 ct Paused Bench Press 1@8, 5X3
Squat no belt 8@6,8@7, 8@8x3

Day 3

2 ct Squats 1@8, 3x3


Floor Press 1@8, 3x3
Press no belt 8@7,8@8, 8@9x2

Day 4

Paused DL 1@8, 3x3


T&G BP 1@8, 3x3
SLDL 8@6,8@7, 8@8x3

Week 9

Day 1

Squat W/belt 1@8, 3x4


T&G BP 1@8, 4x4
2 ct Bench Press 8@6,8@7, 8@8x2

Day 2

Deadlits W/belt 1@8,4x4


1 ct Paused Bench Press 1@8, 3X3
2 ct Paused Squats 8@6,8@7, 8@8x2

Day 3

Pin Squat 1@8, 3x3


Pin Bench 1@8, 3x3
Deficit DL 4@6,4@7, 4@8x2

Week 10

Day 1

Squat W/belt 1@8, 2x3


T&G BP 1@8, 2x3
2 ct Bench Press 8@6,8@7, 8@8x3
Day 2

Deadlits W/belt 1@8,2x4


1 ct Paused Bench Press 1@8, 4X3
2 ct Paused Squats 8@6,8@7, 8@8x3

Day 3

Pin Squat 1@8, 1x3


Pin Bench 1@8, 1x3
Deficit DL 4@6,4@7, 4@8x3

Week 11

Day 1

Squat W/belt 1@8, 3x3


T&G BP 1@8, 3x3
2 ct Bench Press 8@6,8@7, 8@8x3

Day 2

Deadlits W/belt 1@8,3x3


1 ct Paused Bench Press 1@8, 3x2
2 ct Paused Squats 8@6,8@7, 8@8x3

Day 3

Pin Squat 1@8, 3x3


Pin Bench 1@8, 3x3
Deficit DL 4@6,4@7, 4@8x3

Week 1

Day 1

Squat W/belt 1@8, 3x2


T&G BP 1@8, 3x2
2 ct Bench Press 8@6,8@7, 8@8x3

Day 2

Deadlits W/belt 1@8,3x3


1 ct Paused Bench Press 1@8, 3x2
2 ct Paused Squats 8@6,8@7, 8@8x2

Day 3

Pin Squat 1@8, 3x2


Pin Bench 1@8, 3x2
Deficit DL 4@6,4@7, 4@8x2