The Wendler 5/3/1 (24 week program)

The Wendler 5/3/1 (24 week program)

Main lift is based off of percentage of 1 rep max

Wave1

Week 1

Monday

Squat, Front Squat, or Box Squat- Warm Up, Working Sets 75%x 5 80%x5 85%x5 

Box Squat speed reps or form reps- 12 sets 2 reps 50- 60 % 1 min rest

Choose 2 Quadricep Accessory Lifts - 3 sets of 10-6 reps

Leg Press, Hack Squat, Step Ups, Bulgarian Split Squats

Choose 2 Hamstring Accessory Lifts- 3 sets 8-4 reps

GoodMornings, Glute Ham Raises, Stiff Leg Deadlifts, Hamstring Curl, Banded Curls, Pull Throughs

Abs+ Cardio+ Stretch

Wednesday

Bench Press, Floor Press, or Close Grip Bench- Warm Up, Working Sets 75%x 5 80%x5 85%x5 

Bench Press speed reps or form reps- 8 sets of 3 reps 50- 60& 1 min rest

Choose 2 Tricep Accessory Lifts

Close Grip Bench Press, or Incline Close Grip Bench Press- 10-8-6-4 rep scheme

Skull Crushers (all kinds except on decline bench), or JM Press 3 sets 6-4 reps

Choose 2 Chest Accessory Lifts- 3 sets 6- 4 reps

Incline Bench Press, Incline DB, Weighted Dips, Flat DB

Abs+ Cardio+ Stretch

Friday

Deadlift or Rack Pull- Warm Up, Working Sets 75%x 5 80%x5 85%x5 

Deadlift speed reps or form reps- 6 sets of 1 50-60% 1 min rest

Choose 2 Back Accessory Lifts- 3 sets 8-4 reps

Barbell Rows, Dumbbell Rows, T-Bar Rows, Weighted Pullups, Seated Cable Rows, Lat Pulldowns

Choose 1 Bicep Exercise- 3 sets 8-4 reps

Barbell Curls, Chinups, Hammer Curls, Reverse Grip Curls, Dumbbell Curls

Abs+Cardio+Stretch

Week 2

Monday

Overhead Press (seated or standing), or Rack Press- Warm Up, Working Sets 75%x 5 80%x5 85%x5

Choose 1 Shoulder Accessory Lift- 3 sets 10-6 reps

Barbell Front Raise, Dumbbell Front Raise (thumbs up or thumbs to the side)

Choose 1 Trap Exercise- 3 sets 10-6 reps

Barbell or Dumbbell Shrug, Face Pull, Power Clean, or Snatch

Bench Press- 8 sets of 3 50 % of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Squat- 12 sets of 2 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Deadlift- 6 sets of 1 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Abs+Cardio+ Stretch

Wednesday

Squat, Front Squat, or Box Squat- Warm Up, Working Sets 80%x 3 85%x3 90%x3 

Box Squat speed reps or form reps- 12 sets 2 reps 50- 60 % 1 min rest

Choose 2 Quadricep Accessory Lifts - 3 sets of 10-6 reps

Leg Press, Hack Squat, Step Ups, Bulgarian Split Squats

Choose 2 Hamstring Accessory Lifts- 3 sets 8-4 reps

GoodMornings, Glute Ham Raises, Stiff Leg Deadlifts, Hamstring Curl, Banded Curls, Pull Throughs

Abs+ Cardio+ Stretch

Friday

Bench Press, Floor Press, or Close Grip Bench- Warm Up, Working Sets 80%x 3 85%x3 90%x3 

Bench Press speed reps or form reps- 8 sets of 3 reps 50- 60& 1 min rest

Choose 2 Tricep Accessory Lifts

Close Grip Bench Press, or Incline Close Grip Bench Press- 10-8-6-4 rep scheme

Skull Crushers (all kinds except on decline bench), or JM Press 3 sets 6-4 reps

Choose 2 Chest Accessory Lifts- 3 sets 6- 4 reps

Incline Bench Press, Incline DB, Weighted Dips, Flat DB

Abs+ Cardio+ Stretch

Week 3

Monday

Deadlift or Rack Pull- Warm Up, Working Sets 80%x 3 85%x3 90%x3 

Deadlift speed reps or form reps- 6 sets of 1 50-60% 1 min rest

Choose 2 Back Accessory Lifts- 3 sets 8-4 reps

Barbell Rows, Dumbbell Rows, T-Bar Rows, Weighted Pullups, Seated Cable Rows, Lat Pulldowns

Choose 1 Bicep Exercise- 3 sets 8-4 reps

Barbell Curls, Chinups, Hammer Curls, Reverse Grip Curls, Dumbbell Curls

Abs+Cardio+Stretch

Wednesday

Overhead Press (seated or standing), or Rack Press- Warm Up, Working Sets 80%x 3 85%x3 90%x3

Choose 1 Shoulder Accessory Lift- 3 sets 10-6 reps

Barbell Front Raise, Dumbbell Front Raise (thumbs up or thumbs to the side)

Choose 1 Trap Exercise- 3 sets 10-6 reps

Barbell or Dumbbell Shrug, Face Pull, Power Clean, or Snatch

Bench Press- 8 sets of 3 50 % of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Squat- 12 sets of 2 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Deadlift- 6 sets of 1 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Abs+Cardio+ Stretch

Friday

Squat, Front Squat, or Box Squat- Warm Up, Working Sets 75%x5 85%x3 95%x1 

Box Squat speed reps or form reps- 12 sets 2 reps 50- 60 % 1 min rest

Choose 2 Quadricep Accessory Lifts - 3 sets of 10-6 reps

Leg Press, Hack Squat, Step Ups, Bulgarian Split Squats

Choose 2 Hamstring Accessory Lifts- 3 sets 8-4 reps

GoodMornings, Glute Ham Raises, Stiff Leg Deadlifts, Hamstring Curl, Banded Curls, Pull Throughs

Abs+ Cardio+ Stretch

Week 4

Monday

Bench Press, Floor Press, or Close Grip Bench- Warm Up, Working Sets 75%x 5 85%x3 95%x1 

Bench Press speed reps or form reps- 8 sets of 3 reps 50- 60& 1 min rest

Choose 2 Tricep Accessory Lifts

Close Grip Bench Press, or Incline Close Grip Bench Press- 10-8-6-4 rep scheme

Skull Crushers (all kinds except on decline bench), or JM Press 3 sets 6-4 reps

Choose 2 Chest Accessory Lifts- 3 sets 6- 4 reps

Incline Bench Press, Incline DB, Weighted Dips, Flat DB

Abs+ Cardio+ Stretch

Wednesday

Deadlift or Rack Pull- Warm Up, Working Sets 75%x 5 85%x3 95%x1 

Deadlift speed reps or form reps- 6 sets of 1 50-60% 1 min rest

Choose 2 Back Accessory Lifts- 3 sets 8-4 reps

Barbell Rows, Dumbbell Rows, T-Bar Rows, Weighted Pullups, Seated Cable Rows, Lat Pulldowns

Choose 1 Bicep Exercise- 3 sets 8-4 reps

Barbell Curls, Chinups, Hammer Curls, Reverse Grip Curls, Dumbbell Curls

Abs+Cardio+Stretch

Friday

Overhead Press (seated or standing), or Rack Press- Warm Up, Working Sets 75%x 5 85%x3 95%x1

Choose 1 Shoulder Accessory Lift- 3 sets 10-6 reps

Barbell Front Raise, Dumbbell Front Raise (thumbs up or thumbs to the side)

Choose 1 Trap Exercise- 3 sets 10-6 reps

Barbell or Dumbbell Shrug, Face Pull, Power Clean, or Snatch

Bench Press- 8 sets of 3 50 % of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Squat- 12 sets of 2 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Deadlift- 6 sets of 1 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Abs+Cardio+ Stretch

Week 5

Monday

Squat, Front Squat, or Box Squat- Warm Up, Working Sets 60%x 5 65%x5 70%x5 

Box Squat speed reps or form reps- 12 sets 2 reps 50- 60 % 1 min rest

Choose 2 Quadricep Accessory Lifts - 3 sets of 10-6 reps

Leg Press, Hack Squat, Step Ups, Bulgarian Split Squats

Choose 2 Hamstring Accessory Lifts- 3 sets 8-4 reps

GoodMornings, Glute Ham Raises, Stiff Leg Deadlifts, Hamstring Curl, Banded Curls, Pull Throughs

Abs+ Cardio+ Stretch

Wednesday

Bench Press, Floor Press, or Close Grip Bench- Warm Up, Working Sets 60%x 5 65%x5 70%x5 

Bench Press speed reps or form reps- 8 sets of 3 reps 50- 60& 1 min rest

Choose 2 Tricep Accessory Lifts

Close Grip Bench Press, or Incline Close Grip Bench Press- 10-8-6-4 rep scheme

Skull Crushers (all kinds except on decline bench), or JM Press 3 sets 6-4 reps

Choose 2 Chest Accessory Lifts- 3 sets 6- 4 reps

Incline Bench Press, Incline DB, Weighted Dips, Flat DB

Abs+ Cardio+ Stretch

Friday

Deadlift or Rack Pull- Warm Up, Working Sets 60%x5 65%x5 70%x5 

Deadlift speed reps or form reps- 6 sets of 1 50-60% 1 min rest

Choose 2 Back Accessory Lifts- 3 sets 8-4 reps

Barbell Rows, Dumbbell Rows, T-Bar Rows, Weighted Pullups, Seated Cable Rows, Lat Pulldowns

Choose 1 Bicep Exercise- 3 sets 8-4 reps

Barbell Curls, Chinups, Hammer Curls, Reverse Grip Curls, Dumbbell Curls

Abs+Cardio+Stretch

Week 6

Monday

Overhead Press (seated or standing), or Rack Press- Warm Up, Working Sets 60%x 5 65%x5 70%x5

Choose 1 Shoulder Accessory Lift- 3 sets 10-6 reps

Barbell Front Raise, Dumbbell Front Raise (thumbs up or thumbs to the side)

Choose 1 Trap Exercise- 3 sets 10-6 reps

Barbell or Dumbbell Shrug, Face Pull, Power Clean, or Snatch

Bench Press- 8 sets of 3 50 % of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Squat- 12 sets of 2 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Deadlift- 6 sets of 1 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Abs+Cardio+ Stretch

Wednesday

Squat, Front Squat, or Box Squat- Warm Up, Working Sets 75%x 5 80%x5 85%x5 

Box Squat speed reps or form reps- 12 sets 2 reps 50- 60 % 1 min rest

Choose 2 Quadricep Accessory Lifts - 3 sets of 10-6 reps

Leg Press, Hack Squat, Step Ups, Bulgarian Split Squats

Choose 2 Hamstring Accessory Lifts- 3 sets 8-4 reps

GoodMornings, Glute Ham Raises, Stiff Leg Deadlifts, Hamstring Curl, Banded Curls, Pull Throughs

Abs+ Cardio+ Stretch

Friday

Bench Press, Floor Press, or Close Grip Bench- Warm Up, Working Sets 75%x 5 80%x5 85%x5 

Bench Press speed reps or form reps- 8 sets of 3 reps 50- 60& 1 min rest

Choose 2 Tricep Accessory Lifts

Close Grip Bench Press, or Incline Close Grip Bench Press- 10-8-6-4 rep scheme

Skull Crushers (all kinds except on decline bench), or JM Press 3 sets 6-4 reps

Choose 2 Chest Accessory Lifts- 3 sets 6- 4 reps

Incline Bench Press, Incline DB, Weighted Dips, Flat DB

Abs+ Cardio+ Stretch

Wave 2

Week 7

Monday

Squat, Front Squat, or Box Squat- Warm Up, Working Sets 80%x3 85%x3 90%x3

Box Squat speed reps or form reps- 12 sets 2 reps 50- 60 % 1 min rest

Choose 2 Quadricep Accessory Lifts - 3 sets of 12-8 reps

Leg Press, Hack Squat, Step Ups, Bulgarian Split Squats

Choose 2 Hamstring Accessory Lifts- 3 sets 10-6 reps

GoodMornings, Glute Ham Raises, Stiff Leg Deadlifts, Hamstring Curl, Banded Curls, Pull Throughs

Abs+ Cardio+ Stretch

Wednesday

Bench Press, Floor Press, or Close Grip Bench- Warm Up, Working Sets 80%x3 85%x3 90%x3

Bench Press speed reps or form reps- 8 sets of 3 reps 50- 60& 1 min rest

Choose 2 Tricep Accessory Lifts

Close Grip Bench Press, or Incline Close Grip Bench Press- 10-8-6-4 rep scheme

Skull Crushers (all kinds except on decline bench), or JM Press 3 sets 7-5 reps

Choose 2 Chest Accessory Lifts- 3 sets 8-6 reps

Incline Bench Press, Incline DB, Weighted Dips, Flat DB

Abs+ Cardio+ Stretch

Friday

Deadlift or Rack Pull- Warm Up, Working Sets  75%x5 80%x5 85%x5

Deadlift speed reps or form reps- 6 sets of 1 50-60% 1 min rest

Choose 2 Back Accessory Lifts- 3 sets 10-6 reps

Barbell Rows, Dumbbell Rows, T-Bar Rows, Weighted Pullups, Seated Cable Rows, Lat Pulldowns

Choose 1 Bicep Exercise- 3 sets 10-6 reps

Barbell Curls, Chinups, Hammer Curls, Reverse Grip Curls, Dumbbell Curls

Abs+Cardio+Stretch

Week 8

Monday

Overhead Press (seated or standing), or Rack Press- Warm Up, Working Sets 75%x5 80%x5 85%x5

Choose 1 Shoulder Accessory Lift- 3 sets 12-8 reps

Barbell Front Raise, Dumbbell Front Raise (thumbs up or thumbs to the side)

Choose 1 Trap Exercise- 3 sets 12-8 reps

Barbell or Dumbbell Shrug, Face Pull, Power Clean, or Snatch

Bench Press- 8 sets of 3 50 % of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Squat- 12 sets of 2 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Deadlift- 6 sets of 1 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Abs+Cardio+ Stretch

Wednesday

Squat, Front Squat, or Box Squat- Warm Up, Working Sets 75%x5 85%x3 95%x1

Box Squat speed reps or form reps- 12 sets 2 reps 50- 60 % 1 min rest

Choose 2 Quadricep Accessory Lifts - 3 sets of 12-8 reps

Leg Press, Hack Squat, Step Ups, Bulgarian Split Squats

Choose 2 Hamstring Accessory Lifts- 3 sets 10-6 reps

GoodMornings, Glute Ham Raises, Stiff Leg Deadlifts, Hamstring Curl, Banded Curls, Pull Throughs

Abs+ Cardio+ Stretch

Friday

Bench Press, Floor Press, or Close Grip Bench- Warm Up, Working Sets 75%x5 85%x3 95%x1

Bench Press speed reps or form reps- 8 sets of 3 reps 50- 60& 1 min rest

Choose 2 Tricep Accessory Lifts

Close Grip Bench Press, or Incline Close Grip Bench Press- 10-8-6-4 rep scheme

Skull Crushers (all kinds except on decline bench), or JM Press 3 sets 7-5 reps

Choose 2 Chest Accessory Lifts- 3 sets 8-6 reps

Incline Bench Press, Incline DB, Weighted Dips, Flat DB

Abs+ Cardio+ Stretch

Week 9

Monday

Deadlift or Rack Pull- Warm Up, Working Sets  80%x3 85%x3 90%x3

Deadlift speed reps or form reps- 6 sets of 1 50-60% 1 min rest

Choose 2 Back Accessory Lifts- 3 sets 10-6 reps

Barbell Rows, Dumbbell Rows, T-Bar Rows, Weighted Pullups, Seated Cable Rows, Lat Pulldowns

Choose 1 Bicep Exercise- 3 sets 10-6 reps

Barbell Curls, Chinups, Hammer Curls, Reverse Grip Curls, Dumbbell Curls

Abs+Cardio+Stretch

Wednesday

Overhead Press (seated or standing), or Rack Press- Warm Up, Working Sets 80%x3 85%x3 90%x3

Choose 1 Shoulder Accessory Lift- 3 sets 12-8 reps

Barbell Front Raise, Dumbbell Front Raise (thumbs up or thumbs to the side)

Choose 1 Trap Exercise- 3 sets 12-8 reps

Barbell or Dumbbell Shrug, Face Pull, Power Clean, or Snatch

Bench Press- 8 sets of 3 50 % of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Squat- 12 sets of 2 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Deadlift- 6 sets of 1 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Abs+Cardio+ Stretch

Friday

Squat, Front Squat, or Box Squat- Warm Up, Working Sets 60%x5 65%x5 70%x5

Box Squat speed reps or form reps- 12 sets 2 reps 50- 60 % 1 min rest

Choose 2 Quadricep Accessory Lifts - 3 sets of 12-8 reps

Leg Press, Hack Squat, Step Ups, Bulgarian Split Squats

Choose 2 Hamstring Accessory Lifts- 3 sets 10-6 reps

GoodMornings, Glute Ham Raises, Stiff Leg Deadlifts, Hamstring Curl, Banded Curls, Pull Throughs

Abs+ Cardio+ Stretch

Week 10

Monday

Bench Press, Floor Press, or Close Grip Bench- Warm Up, Working Sets 60%x5 65%x5 70%x5

Bench Press speed reps or form reps- 8 sets of 3 reps 50- 60& 1 min rest

Choose 2 Tricep Accessory Lifts

Close Grip Bench Press, or Incline Close Grip Bench Press- 10-8-6-4 rep scheme

Skull Crushers (all kinds except on decline bench), or JM Press 3 sets 7-5 reps

Choose 2 Chest Accessory Lifts- 3 sets 8-6 reps

Incline Bench Press, Incline DB, Weighted Dips, Flat DB

Abs+ Cardio+ Stretch

Wednesday

Deadlift or Rack Pull- Warm Up, Working Sets 75%x5 85%x3 95%x1

Deadlift speed reps or form reps- 6 sets of 1 50-60% 1 min rest

Choose 2 Back Accessory Lifts- 3 sets 10-6 reps

Barbell Rows, Dumbbell Rows, T-Bar Rows, Weighted Pullups, Seated Cable Rows, Lat Pulldowns

Choose 1 Bicep Exercise- 3 sets 10-6 reps

Barbell Curls, Chinups, Hammer Curls, Reverse Grip Curls, Dumbbell Curls

Abs+Cardio+Stretch

Friday

Overhead Press (seated or standing), or Rack Press- Warm Up, Working Sets 75%x5 85%x3 95%x1

Choose 1 Shoulder Accessory Lift- 3 sets 12-8 reps

Barbell Front Raise, Dumbbell Front Raise (thumbs up or thumbs to the side)

Choose 1 Trap Exercise- 3 sets 12-8 reps

Barbell or Dumbbell Shrug, Face Pull, Power Clean, or Snatch

Bench Press- 8 sets of 3 50 % of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Squat- 12 sets of 2 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Deadlift- 6 sets of 1 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Abs+Cardio+ Stretch

Week 11

Monday

Squat, Front Squat, or Box Squat- Warm Up, Working Sets 75%x5 80%x5 85%x5

Box Squat speed reps or form reps- 12 sets 2 reps 50- 60 % 1 min rest

Choose 2 Quadricep Accessory Lifts - 3 sets of 12-8 reps

Leg Press, Hack Squat, Step Ups, Bulgarian Split Squats

Choose 2 Hamstring Accessory Lifts- 3 sets 10-6 reps

GoodMornings, Glute Ham Raises, Stiff Leg Deadlifts, Hamstring Curl, Banded Curls, Pull Throughs

Abs+ Cardio+ Stretch

Wednesday

Bench Press, Floor Press, or Close Grip Bench- Warm Up, Working Sets 75%x5 80%x5 85%x5

Bench Press speed reps or form reps- 8 sets of 3 reps 50- 60& 1 min rest

Choose 2 Tricep Accessory Lifts

Close Grip Bench Press, or Incline Close Grip Bench Press- 10-8-6-4 rep scheme

Skull Crushers (all kinds except on decline bench), or JM Press 3 sets 7-5 reps

Choose 2 Chest Accessory Lifts- 3 sets 8-6 reps

Incline Bench Press, Incline DB, Weighted Dips, Flat DB

Abs+ Cardio+ Stretch

Friday

Deadlift or Rack Pull- Warm Up, Working Sets 60%x5 65%x5 70%x5

Deadlift speed reps or form reps- 6 sets of 1 50-60% 1 min rest

Choose 2 Back Accessory Lifts- 3 sets 10-6 reps

Barbell Rows, Dumbbell Rows, T-Bar Rows, Weighted Pullups, Seated Cable Rows, Lat Pulldowns

Choose 1 Bicep Exercise- 3 sets 10-6 reps

Barbell Curls, Chinups, Hammer Curls, Reverse Grip Curls, Dumbbell Curls

Abs+Cardio+Stretch

Week 12

Monday

Overhead Press (seated or standing), or Rack Press- Warm Up, Working Sets 60%x5 65%x5 70%x5

Choose 1 Shoulder Accessory Lift- 3 sets 12-8 reps

Barbell Front Raise, Dumbbell Front Raise (thumbs up or thumbs to the side)

Choose 1 Trap Exercise- 3 sets 12-8 reps

Barbell or Dumbbell Shrug, Face Pull, Power Clean, or Snatch

Bench Press- 8 sets of 3 50 % of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Squat- 12 sets of 2 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Deadlift- 6 sets of 1 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Abs+Cardio+ Stretch

Wednesday

Squat, Front Squat, or Box Squat- Warm Up, Working Sets 80%x3 85%x3 90%x3

Box Squat speed reps or form reps- 12 sets 2 reps 50- 60 % 1 min rest

Choose 2 Quadricep Accessory Lifts - 3 sets of 12-8 reps

Leg Press, Hack Squat, Step Ups, Bulgarian Split Squats

Choose 2 Hamstring Accessory Lifts- 3 sets 10-6 reps

GoodMornings, Glute Ham Raises, Stiff Leg Deadlifts, Hamstring Curl, Banded Curls, Pull Throughs

Abs+ Cardio+ Stretch

Friday

Bench Press, Floor Press, or Close Grip Bench- Warm Up, Working Sets 80%x3 85%x3 90%x3

Bench Press speed reps or form reps- 8 sets of 3 reps 50- 60& 1 min rest

Choose 2 Tricep Accessory Lifts

Close Grip Bench Press, or Incline Close Grip Bench Press- 10-8-6-4 rep scheme

Skull Crushers (all kinds except on decline bench), or JM Press 3 sets 7-5 reps

Choose 2 Chest Accessory Lifts- 3 sets 8-6 reps

Incline Bench Press, Incline DB, Weighted Dips, Flat DB

Abs+ Cardio+ Stretch

Wave 3

Week 13

Monday

Squat, Front Squat, or Box Squat- Warm Up, Working Sets 75%x 5 85%x3 95%x1

Box Squat speed reps or form reps- 12 sets 2 reps 50- 60 % 1 min rest

Choose 2 Quadricep Accessory Lifts - 3 sets of 12-10 reps

Leg Press, Hack Squat, Step Ups, Bulgarian Split Squats

Choose 2 Hamstring Accessory Lifts- 3 sets 10-8 reps

GoodMornings, Glute Ham Raises, Stiff Leg Deadlifts, Hamstring Curl, Banded Curls, Pull Throughs

Abs+ Cardio+ Stretch

Wednesday

Bench Press, Floor Press, or Close Grip Bench- Warm Up, Working Sets 75%x 5 85%x3 95%x1

Bench Press speed reps or form reps- 8 sets of 3 reps 50- 60& 1 min rest

Choose 2 Tricep Accessory Lifts

Close Grip Bench Press, or Incline Close Grip Bench Press- 10-8-6-4 rep scheme

Skull Crushers (all kinds except on decline bench), or JM Press 3 sets 8-6 reps

Choose 2 Chest Accessory Lifts- 3 sets 10-8 reps

Incline Bench Press, Incline DB, Weighted Dips, Flat DB

Abs+ Cardio+ Stretch

Friday

Deadlift or Rack Pull- Warm Up, Working Sets 75%x 5 80%x5 85%x5

Deadlift speed reps or form reps- 6 sets of 1 50-60% 1 min rest

Choose 2 Back Accessory Lifts- 3 sets 12-8 reps

Barbell Rows, Dumbbell Rows, T-Bar Rows, Weighted Pullups, Seated Cable Rows, Lat Pulldowns

Choose 1 Bicep Exercise- 3 sets 10-8 reps

Barbell Curls, Chinups, Hammer Curls, Reverse Grip Curls, Dumbbell Curls

Abs+Cardio+Stretch

Week 14

Monday

Overhead Press (seated or standing), or Rack Press- Warm Up, Working Sets 75%x 5 80%x5 85%x5

Choose 1 Shoulder Accessory Lift- 3 sets 12-10 reps

Barbell Front Raise, Dumbbell Front Raise (thumbs up or thumbs to the side)

Choose 1 Trap Exercise- 3 sets 12-10 reps

Barbell or Dumbbell Shrug, Face Pull, Power Clean, or Snatch

Bench Press- 8 sets of 3 50 % of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Squat- 12 sets of 2 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Deadlift- 6 sets of 1 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Abs+Cardio+ Stretch

Wednesday

Squat, Front Squat, or Box Squat- Warm Up, Working Sets 60%x 5 65%x5 70%x5

Box Squat speed reps or form reps- 12 sets 2 reps 50- 60 % 1 min rest

Choose 2 Quadricep Accessory Lifts - 3 sets of 12-10 reps

Leg Press, Hack Squat, Step Ups, Bulgarian Split Squats

Choose 2 Hamstring Accessory Lifts- 3 sets 10-8 reps

GoodMornings, Glute Ham Raises, Stiff Leg Deadlifts, Hamstring Curl, Banded Curls, Pull Throughs

Abs+ Cardio+ Stretch

Friday

Bench Press, Floor Press, or Close Grip Bench- Warm Up, Working Sets 60%x 5 65%x5 70%x5

Bench Press speed reps or form reps- 8 sets of 3 reps 50- 60& 1 min rest

Choose 2 Tricep Accessory Lifts

Close Grip Bench Press, or Incline Close Grip Bench Press- 10-8-6-4 rep scheme

Skull Crushers (all kinds except on decline bench), or JM Press 3 sets 8-6 reps

Choose 2 Chest Accessory Lifts- 3 sets 10-8 reps

Incline Bench Press, Incline DB, Weighted Dips, Flat DB

Abs+ Cardio+ Stretch

Week 15

Monday

Deadlift or Rack Pull- Warm Up, Working Sets 80%x 3 85%x3 90%x3

Deadlift speed reps or form reps- 6 sets of 1 50-60% 1 min rest

Choose 2 Back Accessory Lifts- 3 sets 12-10 reps

Barbell Rows, Dumbbell Rows, T-Bar Rows, Weighted Pullups, Seated Cable Rows, Lat Pulldowns

Choose 1 Bicep Exercise- 3 sets 10-8 reps

Barbell Curls, Chinups, Hammer Curls, Reverse Grip Curls, Dumbbell Curls

Abs+Cardio+Stretch

Wednesday

Overhead Press (seated or standing), or Rack Press- Warm Up, Working Sets 80%x 3 85%x3 90%x3

Choose 1 Shoulder Accessory Lift- 3 sets 12-10 reps

Barbell Front Raise, Dumbbell Front Raise (thumbs up or thumbs to the side)

Choose 1 Trap Exercise- 3 sets 12-10 reps

Barbell or Dumbbell Shrug, Face Pull, Power Clean, or Snatch

Bench Press- 8 sets of 3 50 % of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Squat- 12 sets of 2 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Deadlift- 6 sets of 1 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Abs+Cardio+ Stretch

Friday

Squat, Front Squat, or Box Squat- Warm Up, Working Sets 75%x 5 80%x5 85%x5

Box Squat speed reps or form reps- 12 sets 2 reps 50- 60 % 1 min rest

Choose 2 Quadricep Accessory Lifts - 3 sets of 12-10 reps

Leg Press, Hack Squat, Step Ups, Bulgarian Split Squats

Choose 2 Hamstring Accessory Lifts- 3 sets 10-8 reps

GoodMornings, Glute Ham Raises, Stiff Leg Deadlifts, Hamstring Curl, Banded Curls, Pull Throughs

Abs+ Cardio+ Stretch

Week 16

Monday

Bench Press, Floor Press, or Close Grip Bench- Warm Up, Working Sets 75%x 5 80%x5 85%x5

Bench Press speed reps or form reps- 8 sets of 3 reps 50- 60& 1 min rest

Choose 2 Tricep Accessory Lifts

Close Grip Bench Press, or Incline Close Grip Bench Press- 10-8-6-4 rep scheme

Skull Crushers (all kinds except on decline bench), or JM Press 3 sets 8-6 reps

Choose 2 Chest Accessory Lifts- 3 sets 10-8 reps

Incline Bench Press, Incline DB, Weighted Dips, Flat DB

Abs+ Cardio+ Stretch

Wednesday

Deadlift or Rack Pull- Warm Up, Working Sets 75%x 5 85%x3 95%x1

Deadlift speed reps or form reps- 6 sets of 1 50-60% 1 min rest

Choose 2 Back Accessory Lifts- 3 sets 12-8 reps

Barbell Rows, Dumbbell Rows, T-Bar Rows, Weighted Pullups, Seated Cable Rows, Lat Pulldowns

Choose 1 Bicep Exercise- 3 sets 10-8 reps

Barbell Curls, Chinups, Hammer Curls, Reverse Grip Curls, Dumbbell Curls

Abs+Cardio+Stretch

Friday

Overhead Press (seated or standing), or Rack Press- Warm Up, Working Sets 75%x 5 85%x3 95%x1

Choose 1 Shoulder Accessory Lift- 3 sets 12-10 reps

Barbell Front Raise, Dumbbell Front Raise (thumbs up or thumbs to the side)

Choose 1 Trap Exercise- 3 sets 12-10 reps

Barbell or Dumbbell Shrug, Face Pull, Power Clean, or Snatch

Bench Press- 8 sets of 3 50 % of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Squat- 12 sets of 2 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Deadlift- 6 sets of 1 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Abs+Cardio+ Stretch

Week 17

Monday

Squat, Front Squat, or Box Squat- Warm Up, Working Sets 80%x 3 85%x3 90%x3

Box Squat speed reps or form reps- 12 sets 2 reps 50- 60 % 1 min rest

Choose 2 Quadricep Accessory Lifts - 3 sets of 12-10 reps

Leg Press, Hack Squat, Step Ups, Bulgarian Split Squats

Choose 2 Hamstring Accessory Lifts- 3 sets 10-8 reps

GoodMornings, Glute Ham Raises, Stiff Leg Deadlifts, Hamstring Curl, Banded Curls, Pull Throughs

Abs+ Cardio+ Stretch

Wednesday

Bench Press, Floor Press, or Close Grip Bench- Warm Up, Working Sets 80%x 3 85%x3 90%x3

Bench Press speed reps or form reps- 8 sets of 3 reps 50- 60& 1 min rest

Choose 2 Tricep Accessory Lifts

Close Grip Bench Press, or Incline Close Grip Bench Press- 10-8-6-4 rep scheme

Skull Crushers (all kinds except on decline bench), or JM Press 3 sets 8-6 reps

Choose 2 Chest Accessory Lifts- 3 sets 10-8 reps

Incline Bench Press, Incline DB, Weighted Dips, Flat DB

Abs+ Cardio+ Stretch

Friday

Deadlift or Rack Pull- Warm Up, Working Sets 60%x 5 65%x5 70%x5

Deadlift speed reps or form reps- 6 sets of 1 50-60% 1 min rest

Choose 2 Back Accessory Lifts- 3 sets 12-8 reps

Barbell Rows, Dumbbell Rows, T-Bar Rows, Weighted Pullups, Seated Cable Rows, Lat Pulldowns

Choose 1 Bicep Exercise- 3 sets 10-8 reps

Barbell Curls, Chinups, Hammer Curls, Reverse Grip Curls, Dumbbell Curls

Abs+Cardio+Stretch

Week 18

Monday

Overhead Press (seated or standing), or Rack Press- Warm Up, Working Sets 60%x 5 65%x5 70%x5

Choose 1 Shoulder Accessory Lift- 3 sets 12-10 reps

Barbell Front Raise, Dumbbell Front Raise (thumbs up or thumbs to the side)

Choose 1 Trap Exercise- 3 sets 12-10 reps

Barbell or Dumbbell Shrug, Face Pull, Power Clean, or Snatch

Bench Press- 8 sets of 3 50 % of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Squat- 12 sets of 2 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Deadlift- 6 sets of 1 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Abs+Cardio+ Stretch

Wednesday

Squat, Front Squat, or Box Squat- Warm Up, Working Sets 75%x 5 85%x3 95%x1

Box Squat speed reps or form reps- 12 sets 2 reps 50- 60 % 1 min rest

Choose 2 Quadricep Accessory Lifts - 3 sets of 12-10 reps

Leg Press, Hack Squat, Step Ups, Bulgarian Split Squats

Choose 2 Hamstring Accessory Lifts- 3 sets 10-8 reps

GoodMornings, Glute Ham Raises, Stiff Leg Deadlifts, Hamstring Curl, Banded Curls, Pull Throughs

Abs+ Cardio+ Stretch

Friday

Bench Press, Floor Press, or Close Grip Bench- Warm Up, Working Sets 75%x 5 85%x3 95%x1

Bench Press speed reps or form reps- 8 sets of 3 reps 50- 60& 1 min rest

Choose 2 Tricep Accessory Lifts

Close Grip Bench Press, or Incline Close Grip Bench Press- 10-8-6-4 rep scheme

Skull Crushers (all kinds except on decline bench), or JM Press 3 sets 8-6 reps

Choose 2 Chest Accessory Lifts- 3 sets 10-8 reps

Incline Bench Press, Incline DB, Weighted Dips, Flat DB

Abs+ Cardio+ Stretch

Wave 4

Week 19

Monday

Squat, Front Squat, or Box Squat- Warm Up, Working Sets 60%x5 65%x5 70%x5

Box Squat speed reps or form reps- 12 sets 2 reps 50- 60 % 1 min rest

Choose 2 Quadricep Accessory Lifts - 3 sets of 6-4 reps

Leg Press, Hack Squat, Step Ups, Bulgarian Split Squats

Choose 2 Hamstring Accessory Lifts- 3 sets 6-4 reps

GoodMornings, Glute Ham Raises, Stiff Leg Deadlifts, Hamstring Curl, Banded Curls, Pull Throughs

Abs+ Cardio+ Stretch

Wednesday

Bench Press, Floor Press, or Close Grip Bench- Warm Up, Working Sets 60%x5 65%x5 70%x5

Bench Press speed reps or form reps- 8 sets of 3 reps 50- 60& 1 min rest

Choose 2 Tricep Accessory Lifts

Close Grip Bench Press, or Incline Close Grip Bench Press- 10-8-6-4 rep scheme

Skull Crushers (all kinds except on decline bench), or JM Press 3 sets 5-3 reps

Choose 2 Chest Accessory Lifts- 3 sets 5-3 reps

Incline Bench Press, Incline DB, Weighted Dips, Flat DB

Abs+ Cardio+ Stretch

Friday

Deadlift or Rack Pull- Warm Up, Working Sets 75%x5 80%x5 85%x5

Deadlift speed reps or form reps- 6 sets of 1 50-60% 1 min rest

Choose 2 Back Accessory Lifts- 3 sets 6-4 reps

Barbell Rows, Dumbbell Rows, T-Bar Rows, Weighted Pullups, Seated Cable Rows, Lat Pulldowns

Choose 1 Bicep Exercise- 3 sets 5-3 reps

Barbell Curls, Chinups, Hammer Curls, Reverse Grip Curls, Dumbbell Curls

Abs+Cardio+Stretch

Week 20

Monday
Overhead Press (seated or standing), or Rack Press- Warm Up, Working Sets 75%x5 80%x5 85%x5

Choose 1 Shoulder Accessory Lift- 3 sets 7-5 reps

Barbell Front Raise, Dumbbell Front Raise (thumbs up or thumbs to the side)

Choose 1 Trap Exercise- 3 sets 7-5 reps

Barbell or Dumbbell Shrug, Face Pull, Power Clean, or Snatch

Bench Press- 8 sets of 3 50 % of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Squat- 12 sets of 2 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Deadlift- 6 sets of 1 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Abs+Cardio+ Stretch

Wednesday

Squat, Front Squat, or Box Squat- Warm Up, Working Sets 75%x5 80%x5 85%x5

Box Squat speed reps or form reps- 12 sets 2 reps 50- 60 % 1 min rest

Choose 2 Quadricep Accessory Lifts - 3 sets of 6-4 reps

Leg Press, Hack Squat, Step Ups, Bulgarian Split Squats

Choose 2 Hamstring Accessory Lifts- 3 sets 6-4 reps

GoodMornings, Glute Ham Raises, Stiff Leg Deadlifts, Hamstring Curl, Banded Curls, Pull Throughs

Abs+ Cardio+ Stretch

Friday

Bench Press, Floor Press, or Close Grip Bench- Warm Up, Working Sets 75%x5 80%x5 85%x5

Bench Press speed reps or form reps- 8 sets of 3 reps 50- 60& 1 min rest

Choose 2 Tricep Accessory Lifts

Close Grip Bench Press, or Incline Close Grip Bench Press- 10-8-6-4 rep scheme

Skull Crushers (all kinds except on decline bench), or JM Press 3 sets 5-3 reps

Choose 2 Chest Accessory Lifts- 3 sets 5-3 reps

Incline Bench Press, Incline DB, Weighted Dips, Flat DB

Abs+ Cardio+ Stretch

Week 21

Monday

Deadlift or Rack Pull- Warm Up, Working Sets 80%x3 85%x3 90%x3

Deadlift speed reps or form reps- 6 sets of 1 50-60% 1 min rest

Choose 2 Back Accessory Lifts- 3 sets 6-4 reps

Barbell Rows, Dumbbell Rows, T-Bar Rows, Weighted Pullups, Seated Cable Rows, Lat Pulldowns

Choose 1 Bicep Exercise- 3 sets 5-3 reps

Barbell Curls, Chinups, Hammer Curls, Reverse Grip Curls, Dumbbell Curls

Abs+Cardio+Stretch

Wednesday

Overhead Press (seated or standing), or Rack Press- Warm Up, Working Sets 80%x3 85%x3 90%x3

Choose 1 Shoulder Accessory Lift- 3 sets 7-5 reps

Barbell Front Raise, Dumbbell Front Raise (thumbs up or thumbs to the side)

Choose 1 Trap Exercise- 3 sets 7-5 reps

Barbell or Dumbbell Shrug, Face Pull, Power Clean, or Snatch

Bench Press- 8 sets of 3 50 % of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Squat- 12 sets of 2 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Deadlift- 6 sets of 1 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Abs+Cardio+ Stretch

Friday

Squat, Front Squat, or Box Squat- Warm Up, Working Sets 80%x3 85%x3 90%x3

Box Squat speed reps or form reps- 12 sets 2 reps 50- 60 % 1 min rest

Choose 2 Quadricep Accessory Lifts - 3 sets of 6-4 reps

Leg Press, Hack Squat, Step Ups, Bulgarian Split Squats

Choose 2 Hamstring Accessory Lifts- 3 sets 6-4 reps

GoodMornings, Glute Ham Raises, Stiff Leg Deadlifts, Hamstring Curl, Banded Curls, Pull Throughs

Abs+ Cardio+ Stretch

Week 22

Monday

Bench Press, Floor Press, or Close Grip Bench- Warm Up, Working Sets 80%x3 85%x3 90%x3

Bench Press speed reps or form reps- 8 sets of 3 reps 50- 60& 1 min rest

Choose 2 Tricep Accessory Lifts

Close Grip Bench Press, or Incline Close Grip Bench Press- 10-8-6-4 rep scheme

Skull Crushers (all kinds except on decline bench), or JM Press 3 sets 5-3 reps

Choose 2 Chest Accessory Lifts- 3 sets 5-3 reps

Incline Bench Press, Incline DB, Weighted Dips, Flat DB

Abs+ Cardio+ Stretch

Wednesday

Deadlift or Rack Pull- Warm Up, Working Sets 75%x5 85%x3 95%x1

Deadlift speed reps or form reps- 6 sets of 1 50-60% 1 min rest

Choose 2 Back Accessory Lifts- 3 sets 6-4 reps

Barbell Rows, Dumbbell Rows, T-Bar Rows, Weighted Pullups, Seated Cable Rows, Lat Pulldowns

Choose 1 Bicep Exercise- 3 sets 5-3 reps

Barbell Curls, Chinups, Hammer Curls, Reverse Grip Curls, Dumbbell Curls

Abs+Cardio+Stretch

Friday

Overhead Press (seated or standing), or Rack Press- Warm Up, Working Sets 75%x5 85%x3 95%x1

Choose 1 Shoulder Accessory Lift- 3 sets 7-5 reps

Barbell Front Raise, Dumbbell Front Raise (thumbs up or thumbs to the side)

Choose 1 Trap Exercise- 3 sets 7-5 reps

Barbell or Dumbbell Shrug, Face Pull, Power Clean, or Snatch

Bench Press- 8 sets of 3 50 % of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Squat- 12 sets of 2 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Deadlift- 6 sets of 1 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Abs+Cardio+ Stretch

Week 23

Monday

Squat, Front Squat, or Box Squat- Warm Up, Working Sets 75%x5 85%x3 95%x1

Box Squat speed reps or form reps- 12 sets 2 reps 50- 60 % 1 min rest

Choose 2 Quadricep Accessory Lifts - 3 sets of 6-4 reps

Leg Press, Hack Squat, Step Ups, Bulgarian Split Squats

Choose 2 Hamstring Accessory Lifts- 3 sets 6-4 reps

GoodMornings, Glute Ham Raises, Stiff Leg Deadlifts, Hamstring Curl, Banded Curls, Pull Throughs

Abs+ Cardio+ Stretch

Wednesday

Bench Press, Floor Press, or Close Grip Bench- Warm Up, Working Sets 75%x5 85%x3 70%x1

Bench Press speed reps or form reps- 8 sets of 3 reps 50- 60& 1 min rest

Choose 2 Tricep Accessory Lifts

Close Grip Bench Press, or Incline Close Grip Bench Press- 10-8-6-4 rep scheme

Skull Crushers (all kinds except on decline bench), or JM Press 3 sets 5-3 reps

Choose 2 Chest Accessory Lifts- 3 sets 5-3 reps

Incline Bench Press, Incline DB, Weighted Dips, Flat DB

Abs+ Cardio+ Stretch

Friday

Deadlift or Rack Pull- Warm Up, Working Sets  60%x5 65%x5 70%x5

Deadlift speed reps or form reps- 6 sets of 1 50-60% 1 min rest

Choose 2 Back Accessory Lifts- 3 sets 6-4 reps

Barbell Rows, Dumbbell Rows, T-Bar Rows, Weighted Pullups, Seated Cable Rows, Lat Pulldowns

Choose 1 Bicep Exercise- 3 sets 5-3 reps

Barbell Curls, Chinups, Hammer Curls, Reverse Grip Curls, Dumbbell Curls

Abs+Cardio+Stretch

Week 24

Monday

Overhead Press (seated or standing), or Rack Press- Warm Up, Working Sets 60%x5 65%x5 70%x5

Choose 1 Shoulder Accessory Lift- 3 sets 7-5 reps

Barbell Front Raise, Dumbbell Front Raise (thumbs up or thumbs to the side)

Choose 1 Trap Exercise- 3 sets 7-5 reps

Barbell or Dumbbell Shrug, Face Pull, Power Clean, or Snatch

Bench Press- 8 sets of 3 50 % of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Squat- 12 sets of 2 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Deadlift- 6 sets of 1 50% of max 1 min rest TECHNIQUE TECHNIQUE TECHNIQUE (NOT SPEED)

Abs+Cardio+ Stretch

Wednesday

Squat, Front Squat, or Box Squat- Warm Up, Working Sets 60%x5 65%x5 70%x5

Box Squat speed reps or form reps- 12 sets 2 reps 50- 60 % 1 min rest

Choose 2 Quadricep Accessory Lifts - 3 sets of 6-4 reps

Leg Press, Hack Squat, Step Ups, Bulgarian Split Squats

Choose 2 Hamstring Accessory Lifts- 3 sets 6-4 reps

GoodMornings, Glute Ham Raises, Stiff Leg Deadlifts, Hamstring Curl, Banded Curls, Pull Throughs

Abs+ Cardio+ Stretch

Friday

Bench Press, Floor Press, or Close Grip Bench- Warm Up, Working Sets 60%x5 65%x5 70%x5

Bench Press speed reps or form reps- 8 sets of 3 reps 50- 60& 1 min rest

Choose 2 Tricep Accessory Lifts

Close Grip Bench Press, or Incline Close Grip Bench Press- 10-8-6-4 rep scheme

Skull Crushers (all kinds except on decline bench), or JM Press 3 sets 5-3 reps

Choose 2 Chest Accessory Lifts- 3 sets 5-3 reps

Incline Bench Press, Incline DB, Weighted Dips, Flat DB

Abs+ Cardio+ Stretch