Everything you could need in a weightlifter's blog.
Wednesday, August 7, 2013
Wednesday, June 12, 2013
About the Wendler System and Progressive Gains
The Wendler 5/3/1 workout program is my first program where I am using mostly percentages, and slow progression. I am used to just putting on the weight that feels right, but this program is very much about slow steady gains. The average weightlifter should make a 100 lb gain in both their squats and dead lifts over the course of one year on this program. Also, a 50 lb increase on their bench is possible over the span of one year as well. The program MUST be followed correctly in order for this to happen. This program is divided into 4 waves, or mesocycles. I like to call them waves. The way that works is fairly simple. You MUST find your true max in the squat, bench press, deadlift, and standing overhead barbell press. YOU MUST FIND A TRUE MAX. DO NOT USE A MAX THAT YOU "THINK" YOU CAN DO!!!! You a max that you know that you have done before. For the first wave, you are going to get your max for each one of these lifts, however, in order to familiarize yourself with this type of programming you are only going to use 90% of your max to start off. That means that if your max in the squat is 100 lbs, then for the first wave, you are going to base all of your percentages off of a 90 lb max. Got it? Good. Now, you are using 4 CORE lifts. Those 4 lifts are as follows, squat, bench press, deadlift, and overhead press. The way the program works is like this. You have a session of 5's, a session of 3's, a session of 5/3/1's, and a de-load 5/5/5 phase. So for example, you have a 200 lb max bench. Your first bench press session looks like this....75%x5 80%x5 and 85%x5. Like I said above,FOR THE FIRST WAVE, we are using 90 percent as our MAX. So for these percentages you are basing them off of a 180 lb max. So for your first bench workout your poundages will be like this, 135x5, 145x5, and 155 x 5. Round to the nearest place. Now, your first two sets are going to be easier, but this is the first wave, so they should be. You are getting familiarized with the workout. The last set of every CORE exercise should be done until failure. The CORE exercises once again are the bench press, squat, deadlift, and standing overhead press. So your first two working sets could be easy. You might so 135 x5 then 145x5 and then 155 for 8-10 or more or less. It is important that you go to failure on your last set of these lifts. The only exception might be for squats because of lack of a spotter, you may go until 1 rep until failure. Now, this is what you did the first bench press day. The following time you do bench press, you are going to follow different percentages. You are doing 3's now. They work like this.... 80%x3 85% x3 and then 90%x3. Your workout, should be these poundages. 145x3 155x3 and then 160 x 3. On your last set do as many reps as possible. Then, the next time you do bench press, your percentages are as follows, 75%x5 85%x3 and 95%x1. Your poundages are 135x5, 155x3, and 170x1. Remember, the last set must be pushed until failure. Now, the next time you bench press it is time to de-load. This is not meant to be strenuous. It is meant to keep your joints in tact, because you are going to be taxing them a lot with this program. The de load week consists of percentages going like this...60% x5 65%x5 and 70%x5. Your rep scheme would be, 110x5, 120x5, and 125x5. The last set of de-load week IS NOT going to failure. You just complete the specified number of reps. You complete 5 reps. Then you hit your accessory exercises hard. This program is made the same way for each lift. Now, after you complete the first wave, and move into the second wave is when you can start using harder weight. Starting in the 2nd wave, roughly 6 weeks into the program, add 10lbs to your squat and deadlift max and 5 lb to your bench press and overhead press max. The 200 lb bench presser would no longer use his 180 lbs for his max. Now he uses 185 lbs as his max. You simply calculate the percentages using your higher max now. After each wave that you complete, once again roughly 6 weeks, you add 5lbs to your bench press and overhead press max, and 10 lbs to your squat and deadlift max. For the first wave we are using 90% of these maxes to calculate what weights we use. In the second wave, we are increasing our maxes. Calculate percentages accordingly and round to the nearest place. As far as exercise substitution goes, I am going to use these 4 exact CORE lifts for a while to build strength. Once I feel that my body needs a change I may substitute deadlifts for rack pulls, or squats for box squats, or bench presses for floor presses, or overhead presses for rack presses. I may even substitute bench presses for incline presses depending how my programming is going. Remember, start with 90% of your rep max and increase accordingly after each wave. All in all, follow the program, remember to add lbs after each wave you complete. This program is about progressively getting stronger over time. Everybody wants a quick fix, an easy 8 week 50 lb on your max bench program. This will not work. Follow this program, and it will work. Jim Wendler is a famous powerlifter and lifted in Westside Barbell for years. He is a legend in the sport and he knows what he is doing. Also, as far as assistance work goes. On de-load days, make sure you attack your accessory exercises heavy, and I mean HEAVY. And also, make sure that on the days you are working up to your 1 rep max, keep the reps on your accessory lifts a little bit higher. Remember to go to failure every last set of your CORE exercises. This program uses reps to build a one rep max. Try to beat you reps from the weeks before. That is still a gain. People think that only making your one rep max go up constitutes getting stronger. Well if you did 205 lb for 6 reps on 1 week, and then a couple weeks later you did 205 lbs for 7 or even 8 reps, that is stronger isn't it? YES IT IS. Beat reps, train hard, the program will get harder and harder, the longer you keep on it. The first couple of waves may not be so hard to complete, but it as all about progression. Keep at it, don't give up,train hard. Sooner or later in this program, you will hit a plateau and you will not be able to complete your given 1 rep max. It happens. However, this program can be done for an extremely long amount of time just like Westside. It is constantly changing with exercises you may select and especially your accessory exercises, so don't get caught up in all the bullshit about your body adapting to it. Your body isn't adapting your just being too much of a pantsy to work harder. Thank you, have a good day.
Sunday, June 9, 2013
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
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
Wednesday, February 20, 2013
Sunday, December 16, 2012
Westside Barbell Split
Day 1- Max Effort Lower Body
Chose 1 MAIN MOVE (perform 5-3 sets of a 3-1 rep max) 3-4 sets must be over 90% of 1rm
Parallel Box Squat
Front Squat
Squat (only use regular squat as a main move one in every 6-8 weeks)
Deadlift (only use regular deadlift as a main move one in every 6-8 weeks)
Rack Pull
Deficit Deadlift
Choose 1 Hamstring Accesory Exercise (3 sets 8-15 reps)
Good Mornings
Hyperextensions
Stiff Leg Deadlifts (Barbell or Dumbbell)
Glute Ham Raise Machine
Choose 1 Quadricep Acessory Exercise (2 sets 8-15 reps)
Lunges
Step-Ups
Leg Press
Hack Squat
Bulgarian Split Squat
Chose 1 Trap Exercise ( 2 sets 10-5 reps)
Dumbbell Shrug
Barbell Shrug
Power Clean
Snatch (Dumbbell or Barbell)
Cable Face Pull
Heavy Ab Workout
Day 2 - Max Effort Upper Body
Chose 1 MAIN MOVE (perform 5-3 sets with a 3-1 rep max) 3-4 sets must be over 90% of 1rm
Close Grip Bench Press
Incline Bench Press
Rack Lockout
Bench Press (only use regular bench press once every 4 weeks)
2,3,or 4 Board Press
Floor Press
Weighted Dips
Chose 1 Tricep Accessory Exercise (3 sets perform 10-6 reps)
J.M Press
Skull Crusher (dumbbells or barbell)
Close Grip Bench Press
Close Grip 4 or 5 Board Press
Cable Pressdowns
Chose 1 Upper Back/Lat Exercise (3 sets perform 12-8 reps)
T- Bar Rows
Seated Cable Rows
Barbell Rows
Dumbbell Rows
Lat Pulldowns
Pull Ups
Chose 1 Chest Accessory Exercise (2 sets perform 15-20 reps)
Decline Bench Press
Weighted Dips
Dumbbell Press
Dumbbell Incline Press
Do all 3 Shoulder Exercises
Front Raises (dumbbell or barbell) 3 sets 15-8 reps
Side Raises 1 set 20-12 reps
Bent Raises 1 set 20-12 reps
Chose 1 Bicep Exercise (2 sets perform 12-6 reps)
Dumbbell Curl
PreacherCurl
Barbell Curl
Hammer Curl
Reverse Grip Barbell Curl
Heavy Ab Workout
Day 3 - Dynamic Effort Lower Body
Chose 1 MAIN MOVE (10-12 sets perform 2 reps) 60 second rest (use 65-80% of your 1 rep max)
Parallel Box Squat
Front Squat
Squat (only use regular squat as a main move one in every 6-8 weeks)
Dynamic Effort Deadlifts (6-10 sets perform 3-1 reps) 60 second rest (use 60-80% of your 1 rep max)
Choose 1 Hamstring Accesory Exercise (2 sets 8-4 reps)
Good Mornings
Hyperextensions
Stiff Leg Deadlifts (Barbell or Dumbbell)
Glute Ham Raise Machine
Choose 1 Quadricep Acessory Exercise (2 sets 8-4 reps)
Lunges
Step-Ups
Leg Press
Hack Squat
Bulgarian Spit Squat
Choose 1 Calf Exercises (2 sets 15-5 reps)
Standing Calf Raises
Seated Calf Raises
Chose 1 Trap Exercise ( 2 sets 10- 5 reps)
Dumbbell Shrug
Barbell Shrug
Power Clean
Snatch (Dumbbell or Barbell)
Cable Face Pull
Heavy Ab Workout
Day 4 - Dynamic Effort Upper Body
Dynamic Effort Bench Press- (perform 8-10 sets 3 reps each) 60 second rest use 50-60% of your 1 rep max
Chose 1 Triceps Exercise- (perform 3 sets 6-4 reps)
J.M Press
Skull Crusher
Close Grip Bench Press
Cable Pressdowns
Close Grip 4 or 5 Board Press
Chose 1 Shoulder Exercise- (perform 3 sets 3-6 reps)
Standing Barbell Military Press
Rack Barbell Press
Dumbbell Overhead Press
Chose 1 Upper Back/ Lat Exercise- (perform 2 sets 8-4 reps)
Barbell Rows
Dumbbell Rows
T- Bar Rows
Seated Cable Rows
Lat Pulldown
Pull Ups
Chose 1 Chest Accessory Exercise (2 sets perform 6-4 reps)
Decline Bench Press
Weighted Dips
Dumbbell Press
Dumbbell Incline Press
Chose 1 Bicep Exercise- (perform 2 sets 8-4 reps)
Preacher Curl
Dumbbell Curl
Barbell Curl
Hammer Curl
Reverse Grip Barbell Curl
Heavy Ab Workout
Chose 1 MAIN MOVE (perform 5-3 sets of a 3-1 rep max) 3-4 sets must be over 90% of 1rm
Parallel Box Squat
Front Squat
Squat (only use regular squat as a main move one in every 6-8 weeks)
Deadlift (only use regular deadlift as a main move one in every 6-8 weeks)
Rack Pull
Deficit Deadlift
Choose 1 Hamstring Accesory Exercise (3 sets 8-15 reps)
Good Mornings
Hyperextensions
Stiff Leg Deadlifts (Barbell or Dumbbell)
Glute Ham Raise Machine
Choose 1 Quadricep Acessory Exercise (2 sets 8-15 reps)
Lunges
Step-Ups
Leg Press
Hack Squat
Bulgarian Split Squat
Chose 1 Trap Exercise ( 2 sets 10-5 reps)
Dumbbell Shrug
Barbell Shrug
Power Clean
Snatch (Dumbbell or Barbell)
Cable Face Pull
Heavy Ab Workout
Day 2 - Max Effort Upper Body
Chose 1 MAIN MOVE (perform 5-3 sets with a 3-1 rep max) 3-4 sets must be over 90% of 1rm
Close Grip Bench Press
Incline Bench Press
Rack Lockout
Bench Press (only use regular bench press once every 4 weeks)
2,3,or 4 Board Press
Floor Press
Weighted Dips
Chose 1 Tricep Accessory Exercise (3 sets perform 10-6 reps)
J.M Press
Skull Crusher (dumbbells or barbell)
Close Grip Bench Press
Close Grip 4 or 5 Board Press
Cable Pressdowns
Chose 1 Upper Back/Lat Exercise (3 sets perform 12-8 reps)
T- Bar Rows
Seated Cable Rows
Barbell Rows
Dumbbell Rows
Lat Pulldowns
Pull Ups
Chose 1 Chest Accessory Exercise (2 sets perform 15-20 reps)
Decline Bench Press
Weighted Dips
Dumbbell Press
Dumbbell Incline Press
Do all 3 Shoulder Exercises
Front Raises (dumbbell or barbell) 3 sets 15-8 reps
Side Raises 1 set 20-12 reps
Bent Raises 1 set 20-12 reps
Chose 1 Bicep Exercise (2 sets perform 12-6 reps)
Dumbbell Curl
PreacherCurl
Barbell Curl
Hammer Curl
Reverse Grip Barbell Curl
Heavy Ab Workout
Day 3 - Dynamic Effort Lower Body
Chose 1 MAIN MOVE (10-12 sets perform 2 reps) 60 second rest (use 65-80% of your 1 rep max)
Parallel Box Squat
Front Squat
Squat (only use regular squat as a main move one in every 6-8 weeks)
Dynamic Effort Deadlifts (6-10 sets perform 3-1 reps) 60 second rest (use 60-80% of your 1 rep max)
Choose 1 Hamstring Accesory Exercise (2 sets 8-4 reps)
Good Mornings
Hyperextensions
Stiff Leg Deadlifts (Barbell or Dumbbell)
Glute Ham Raise Machine
Choose 1 Quadricep Acessory Exercise (2 sets 8-4 reps)
Lunges
Step-Ups
Leg Press
Hack Squat
Bulgarian Spit Squat
Choose 1 Calf Exercises (2 sets 15-5 reps)
Standing Calf Raises
Seated Calf Raises
Chose 1 Trap Exercise ( 2 sets 10- 5 reps)
Dumbbell Shrug
Barbell Shrug
Power Clean
Snatch (Dumbbell or Barbell)
Cable Face Pull
Heavy Ab Workout
Day 4 - Dynamic Effort Upper Body
Dynamic Effort Bench Press- (perform 8-10 sets 3 reps each) 60 second rest use 50-60% of your 1 rep max
Chose 1 Triceps Exercise- (perform 3 sets 6-4 reps)
J.M Press
Skull Crusher
Close Grip Bench Press
Cable Pressdowns
Close Grip 4 or 5 Board Press
Chose 1 Shoulder Exercise- (perform 3 sets 3-6 reps)
Standing Barbell Military Press
Rack Barbell Press
Dumbbell Overhead Press
Chose 1 Upper Back/ Lat Exercise- (perform 2 sets 8-4 reps)
Barbell Rows
Dumbbell Rows
T- Bar Rows
Seated Cable Rows
Lat Pulldown
Pull Ups
Chose 1 Chest Accessory Exercise (2 sets perform 6-4 reps)
Decline Bench Press
Weighted Dips
Dumbbell Press
Dumbbell Incline Press
Chose 1 Bicep Exercise- (perform 2 sets 8-4 reps)
Preacher Curl
Dumbbell Curl
Barbell Curl
Hammer Curl
Reverse Grip Barbell Curl
Heavy Ab Workout
Thursday, September 6, 2012
Lean Muscle Eating
Meal 1
1/2 cup oatmeal in water
4 egg whites or 2 whole eggs
Meal 2
Whey Protein Shake
Any type of fruit ( preferably apple or banana)
Meal 3
8 oz chicken breast
Any type of vegetable (I prefer broccoli or spinach)
Meal 4
Whey Protein Shake
1 can of tuna
Meal 5
8 oz chicken breast or turkey
Salad (chose dressing you prefer)
Meal 6
Whey or Casein Protein Shake (preferably Casein)
Acceptable Snacks
Beef Jerky
Protein Bars (Look at nutrition facts, some are extremely high in fat) Cliff Bars are good
Jelly Beans
Yogurt
Cottage Cheese
Any type of nuts (specifically almonds)
Baked Potato Chips
Acceptable Proteins
Steak
Beef
Any type of fish
Acceptable Carbohydrates
Quinoa
Whole Wheat Pasta
Sweet Potatoes
Acceptable Fats
Avocado
Hummus
Foods to Avoid
Any type of bread specifcally white
Peanut Butter
Regular Pasta
Sauces
Rice specifically white rice
Fried Food/Fast Food (obviously)
Cereal
Milk
Candy
Pizza
Sugared Drinks (Gatorade is acceptable though, but not too much)
Regular Potatoes
Ice Cream ( Huge No No)
Chinese Food
Basically if you want to add Lean Muscle Mass you're going to have to lower your carbohydrates and fats while increasing your protein intake. I would say to take in about 1 gram per pound of bodyweight a day in protein. So if you weigh 185 pounds, you should be taking in at least 185 gams of protein a day. Also, you want to drop your carbohydrates down. I would say to go by 3/4 the amount of carbohydrates per day. A person weighing 185 pounds should aim for around 135 to 150 grams of carbs a day. Everybody's body is different though, so if you feel that you are putting on too much body fat, drop it down to about 100 grams of carbs for the day. Also, notice how the last 3 meals of the day don't have any carbohydrates in them. If you're going to have a higher carbohydrate diet make sure to get them in earlier in the day, preferably before you workout. Later in the day passed 5 oclock, your body starts storing carbohydrates in your body as fats. Try not to eat carbs past this time, and if you do, make sure you don't eat them before bedime.
1/2 cup oatmeal in water
4 egg whites or 2 whole eggs
Meal 2
Whey Protein Shake
Any type of fruit ( preferably apple or banana)
Meal 3
8 oz chicken breast
Any type of vegetable (I prefer broccoli or spinach)
Meal 4
Whey Protein Shake
1 can of tuna
Meal 5
8 oz chicken breast or turkey
Salad (chose dressing you prefer)
Meal 6
Whey or Casein Protein Shake (preferably Casein)
Acceptable Snacks
Beef Jerky
Protein Bars (Look at nutrition facts, some are extremely high in fat) Cliff Bars are good
Jelly Beans
Yogurt
Cottage Cheese
Any type of nuts (specifically almonds)
Baked Potato Chips
Acceptable Proteins
Steak
Beef
Any type of fish
Acceptable Carbohydrates
Quinoa
Whole Wheat Pasta
Sweet Potatoes
Acceptable Fats
Avocado
Hummus
Foods to Avoid
Any type of bread specifcally white
Peanut Butter
Regular Pasta
Sauces
Rice specifically white rice
Fried Food/Fast Food (obviously)
Cereal
Milk
Candy
Pizza
Sugared Drinks (Gatorade is acceptable though, but not too much)
Regular Potatoes
Ice Cream ( Huge No No)
Chinese Food
Basically if you want to add Lean Muscle Mass you're going to have to lower your carbohydrates and fats while increasing your protein intake. I would say to take in about 1 gram per pound of bodyweight a day in protein. So if you weigh 185 pounds, you should be taking in at least 185 gams of protein a day. Also, you want to drop your carbohydrates down. I would say to go by 3/4 the amount of carbohydrates per day. A person weighing 185 pounds should aim for around 135 to 150 grams of carbs a day. Everybody's body is different though, so if you feel that you are putting on too much body fat, drop it down to about 100 grams of carbs for the day. Also, notice how the last 3 meals of the day don't have any carbohydrates in them. If you're going to have a higher carbohydrate diet make sure to get them in earlier in the day, preferably before you workout. Later in the day passed 5 oclock, your body starts storing carbohydrates in your body as fats. Try not to eat carbs past this time, and if you do, make sure you don't eat them before bedime.
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