Legs Week 1 Squat……………………………………………………….. 10-8-6 Leg Press......................................................10-10-10 Leg Extensions…………………………………………….10-10-10 Leg Curls………………………………………………………10-10-10 Smith Machine Calf Raises……………………….. 40-30-20 Seated Calf Raises…………………………………….. 30-20-10 Wall Sits …………………………………………………… to Failure 2 sets (2 min. rest b/w sets) Week 2 Squat……………………………………………………….. 4-4-2 Leg Press......................................................10-10-10 Leg Extensions…………………………………………….10-10-10 Leg Curls………………………………………………………10-10-10 Smith Machine Calf Raises……………………….. 40-30-20 Seated Calf Raises……………………………………..30-20-10 Wall Sits……………………………………………………to Failure 2 sets (2 min. rest b/w sets) Squat……………………………………………………….. 5-3-1 Leg Press...................................................... 10-10-10 Leg Extensions…………………………………………….10-10-10 Leg Curls………………………………………………………10-10-10 Smith Machine Calf Raises……………………….. 40-30-20 Seated Calf Raises……………………………………..30-20-10 Wall Sits………………………………………………… to Failure 2 sets (2 min. rest b/w sets) Week 3 Week 4 • • Squat……………………………………………………….. MAX Leg Press......................................................10-10-10 Leg Extensions…………………………………………….10-10-10 Leg Curls………………………………………………………10-10-10 • Smith Machine Calf Raises……………………….. 40-30-20 • Seated Calf Raises……………………………………..30-20-10 Wall Sits…………………………………………………….. to Failure 2 sets Note – For the last 10 reps of each set of calf raises, hold the contraction at the top of the rep for 2-3 seconds, while the last rep is held for 5-10 seconds. The Calf has a lot of slow twitch muscle, so it responds better to extended periods of contraction. Keep tension on the calves throughout the entirety of each set Note – When maxing on Squats, as with deadlifts, increases of up to 25 pounds between 1 rep sets is ok once you’re handling weights over 80% of your previous max, just be reasonable with your weight increases, and pick a weight you think you can handle Push Day 1 Week 1 Push Press …………………………………………………………………………………MAX Close Grip Bench Press……………………………………………………………….MAX Clean and Press (Alternate hands each rep)………………10-8-6 Weighted Dips…………………………………………………………………………….10-10-10 Seated Dumbbell Shoulder Press…………………………………………………10-10-10 Pushups …………………………………………………………………… (to failure, 2 sets – 2 min rest) • • • • • • Push Press …………………………………………………………………………………10-8-6 Close Grip Bench Press……………………………………………………………….10-8-6 Clean and Press …………………………………………………………………………10-8-6 Weighted Dips…………………………………………………………………………….10-10-10 Seated Dumbbell Shoulder Press…………………………………………………10-10-10 Pushups ……………………………………………………………… (to failure, 2 sets – 2 min rest) • • • • • • Push Press …………………………………………………………………………………4-4-2 Close Grip Bench Press……………………………………………………………….4-4-2 Clean and Press …………………………………………………………………………10-8-6 Weighted Dips…………………………………………………………………………….10-10-10 Seated Dumbbell Shoulder Press…………………………………………………10-10-10 Pushups ……………………………………………………………… (to failure, 2 sets – 2 min rest) • • • • • • Push Press …………………………………………………………………………………5-3-1 Close Grip Bench Press……………………………………………………………….5-3-1 Clean and Press …………………………………………………………………………10-8-6 Weighted Dips…………………………………………………………………………….10-10-10 Seated Dumbbell Shoulder Press…………………………………………………10-10-10 Pushups ……………………………………………………………(to failure, 2 sets – 2 min rest) Week 2 Week 3 Week 4 Note – Make sure you have proper arch on bench press, and you are tucking your elbows on the eccentric (downward ) phase of the lift– flared elbows on bench put too much stress on the rotator cuff, and reduce activation of the lower pecs and lats. Note- On push press, make sure your squat (should be a ¼ squat) to initiate the press is explosive Note- On push days feel free to get all of your bicep and tricep work in. Pull Day 1 Week 1 Deadlifts………………………………………………………………………5-3-1 Pause Squats………………………………………………………………..5-3-1 Shrugs…………………………………………………………………………10-8-6 Barbell Rows………………………………………………………………..10-8-6 T Bar Rows………………………………………………………………….10-10-10 Pull Ups……………………………………………………………………….2 sets to failure Week 2 • Deadlifts………………………………………………………………………MAX Pause Squats………………………………………………………………..MAX • Shrugs…………………………………………………………………………12-10-8 • Barbell Rows………………………………………………………………..10-8-6 • T Bar Rows………………………………………………………………….10-10-10 • Pull Ups……………………………………………………………………….2 sets to failure Week 3 • Deadlifts………………………………………………………………………10-8-6 Pause Squats…………………………………………………………………6-5-4 • Shrugs…………………………………………………………………………-6-5-4 • Barbell Rows………………………………………………………………..10-8-6 • T Bar Rows………………………………………………………………….10-10-10 • Pull Ups………………………………………………………………………. 2 sets to failure Week 4 • Deadlifts………………………………………………………………………4-4-2 Pause Squats………………………………………………………………..4-4-2 • Shrugs…………………………………………………………………………4-4-2 • Barbell Rows………………………………………………………………..10-8-6 • T Bar Rows………………………………………………………………….10-10-10 • Pull Ups……………………………………………………………………….2 Sets to failure Push Day 2 Week 1 ATG Squat………………………………………………………………….Heavy Single Bench Press……………………………………………………………….Max Standing Military Press……………………………………………..Max Incline Dumbbell Bench Press…………………………………..10-10-10 Standing Dumbbell side Raises………………………………….10-10-10 Week 2 • • • • • ATG Squat…………………………………………………………………Heavy Single Bench Press………………………………………………………………10-8-6 Standing Military Press……………………………………………..10-8-6 Incline Dumbbell Bench Press…………………………………..10-10-10 Standing Dumbbell side Raises………………………………….10-10-10 Week 3 • ATG Squat……………………………………………………………….Heavy Single • Bench Press…………………………………………………………….4-4-2 • Standing Military Press…………………………………………..4-4-2 • Incline Dumbbell Bench Press………………………………10-10-10 • Standing Dumbbell side Raises……………………………..10-10-10 Week 4 • • • • • ATG Squat………………………………………………………………Heavy Single Bench Press…………………………………………………………..5-3--1 Standing Military Press…………………………………………..5-3-1 Incline Dumbbell Bench Press…………………………………10-10-10 Standing Dumbbell side Raises………………………………..10-10-10 Pull Day 2 Week 1 • Sumo Deadlifts……………………………………………………………4-4-2 Front squats………………………………………………………………4-4-2 Shrugs…………………………………………………………………………4-4-2 Barbell Rows………………………………………………………………..10-8-6 T Bar Rows………………………………………………………………….10-10-10 Pull Ups………………………………………………………………………. 2 sets to failure • • • • Week 2 • Sumo Deadlifts……………………………………………………………5-3-1 Front Squats………………………………………………………………..5-3-1 • Shrugs…………………………………………………………………………10-8-6 • Barbell Rows………………………………………………………………..10-8-6 • T Bar Rows…………………………………………………………………..10-10-10• Pull Ups………………………………………………………………………. 2 sets to failure Week 3 • Sumo Deadlifts…………………………………………………………… MAX Front Squats………………………………………………………………..MAX Shrugs…………………………………………………………………………10-8-6 Barbell Rows………………………………………………………………..10-10-10 T Bar Rows………………………………………………………………….10-10-10 Pull Ups………………………………………………………………………. 2 sets to failure • • • • Week 4 • Sumo Deadlifts……………………………………………………………10-8-6 • Shrugs…………………………………………………………………………10-8-6 • Barbell Rows………………………………………………………………..10-10-10 • T Bar Rows………………………………………………………………….10-10-10 • Pull Ups………………………………………………………………………. 2 sets to failure Note- On Sumo Deadlifts, make sure your toes are pointed out at a 45 degree angle, and take as wide of a stance as is comfortable Hope this helps bud, feel free to text me if you have any questions the program is meant to be run twice (2, 4 week cycles) with a week in between the 2 four week cycles to calculate your new maxes . For your accessory work pick weights that you are comfortable with, but for your core lifts here is a starting point to calculate your numbers. It is important to note that these percentages will be most accurate for your squat numbers, you might have to increase the weight for deadlifts and especially bench press. Reps: 10 8 6 % of MAX .6 .7 .8 4 4 2 .85 .85 .92 5 3 1 .8 .9 .95