I am passionate about strength training in all forms. I started my own journey
in my bedroom, training to build confidence behind closed doors. This led me
to pursue excellence in everything that I do.
✓ Owner of The Lion’s Den Elite Training (Colmar PA)
✓ NY state record for the Log clean and press & Atlas Stone load to 52
inches
✓ PA Strongest man 17 4th USS Strongman Nationals
✓ Team USA for STRONGMAN WORLDS - 3rd place
✓ Collegiate lacrosse player
✓ Multiple CrossFit Competitions
✓ Olympic Weightlifter totaling 344KG (345 snatch/415 clean and jerk)
✓ Bench 405 squat 635 Dead 665 OHP 275
Before we even get into the program I just wanted
to say THANK YOU. If it wasn’t for you supporting
the channel, the mission, and me… None of this
would be possible.
When I started making YouTube videos 6 years ago
I never thought it would grow as much as it has,
and the amount of great feedback I’ve gotten over
the years has been amazing.
We are creating a movement, a PRIDE. We are in
this journey of strength training together. That is
why I’m so passionate about this.
I want to help as many people as possible, and
share my ups, and my downs. I want to tell you
what has worked, and what has NOT worked.
I’m so stoked for you to try this!
Will it work? Absolutely. All you need to do is put in the work.
Start with the champion’s mindset… Visualize your success. Visualize each
training session. Think about dominating the weight room. You are THE LION.
Now let’s get ready to EAT SOME FACES!
What is Hypertrophy?
Definition:
The enlargement of an organ or tissue from the increase in size of its cells. In this case the
main goal is to increase the size of our muscles during the training block. The more muscle
we have the stronger we can ultimately become long term. It also is commonly known for
increasing aesthetics making you look better (think bodybuilder vs powerlifting).
Volume Vs Intensity:
During this program volume will be your best friend. You will be doing lots of volume that
will be strategically programmed to force the proper amount of stress to cause a new
adaptation. Intensity will be regulated by RPE (rate of perceived exertion)
RPE Explained Part 1
My Thoughts on RPE
RPE Explained Part 2
Can you get strong and jacked?
Short answer is YES, however if you choose to do both, the increase in progression of both
will be slower. Whereas if you just picked one you will progress much faster. So, in this case
we are just focusing on the “Jacked” part.
Conditioning?
You should always have some sort of conditioning routine going on. During my hypertrophy
phase I’m a fan of 1-2 days longer steady state cardio. Ex treadmill or Stairmaster walk 30-45
mins, light jog 30 minutes. Then 1-2 days of higher intensity short burst training. (I will link
some examples down below with the programming) I also personally get the best results
when the conditioning is done after training, or as its own session.
The Program: The program will be broken up into 6 days of training, you will be hitting each
Push/Pull/Leg day 2x and each of the two days will be different.
The Program Overview: Weeks 1 thru 4
Day 1: Legs
Day 2: Push
Day 3: Pull
Day 4: Legs day 2
Day 5: Push Day 2
Day 6: Pull day 2
CLICK HERE TO JOIN
Week 1 AND 2
Day 1: Legs
Squat High or Low bar 3x10 @ RPE 7
Romanian Deads 3x8 @ RPE 7
DB split squats 3x10 each leg @ 7
4x25 sit ups
4x 45-1-minute plank
Day 2: Push
Bench 3x10 @ RPE 7
Incline DB press 3x8 RPE 7
Cable side raise or DB side raise 3x12 @ RPE 7
BB skull crushers 3x10 @ RPE 7
Finisher: 7-minute Max Pushups (mix variations and hand placement as much as possible)
Day 3: Pull
Competition Deadlift 3x10 RPE 7
BB rows 3x10 RPE 7
Close grip cable seated row 4x8 RPE 7
Pull up 3x10 Submax
DB curls 3x10 RPE 8
Day 4: Legs day 2
High Bar tempo 3 sets 4-0-4 8 reps @ RPE 7
BB hip bridge 3x8 @ RPE 7
DB side lunges 3x10 @ RPE 8
3x12 hanging leg raises
3x50 bicycles
Day 5 Push day 2:
Overhead strict press 3x10 RPE 7
Db flat bench 3x8 RPE 7
Cable or DB chest flies 3x12 RPE 7
Dips 3x8 (weighted if possible)
Day 6 Pull day 2:
DB rows 3x8 each arm @ RPE 7
Wide grip lat pull down or pull ups 4x10 RPE 8
Face pulls 3x12 RPE 8
DB pull-over 3x10 RPE 8
Cable curl 3x10
S/A farmer walk 4x100 ft with heavy object
Week 3 AND 4
Weeks 3&4
Day 1: Legs
Squat High or Low bar 4x10 @ RPE 7
Romanian Deads 4x8 @ RPE 7
DB split squats 4x10 each leg @ 7
4x25 sit ups
4x 45-1-minute plank
Day 2: Push
Bench 4x10 @ RPE 7
Incline DB press 4x8 RPE 7
Cable side raise or DB side raise 4x12 @ RPE 7
BB skull crushers 4x10 @ RPE 7
Finisher: 7-minute Max Pushups (mix variations and hand placement as much as possible)
Day 3: Pull
Competition Deadlift 4x10 RPE 7
BB rows 4x10 RPE 7
Close grip cable seated row 4x8 RPE 7
Pull up 3x10 Submax
DB curls 4x10 RPE 8
Day 4: Legs day 2
High Bar tempo 4-0-4 8 reps @ RPE 7
BB hip bridge 4x8 @ RPE 7
DB side lunges 3x10 @ RPE 8
4x12 hanging leg raises
4x50 bicycles
Day 5 Push day 2:
Overhead strict press 4x1o RPE 7
Db flat bench 4x8 RPE 7
Cable or DB chest flies 4x12 RPE 7
Dips 4x8 (weighted if possible)
Day 6 Pull day 2:
DB rows 4x8 each arm @ RPE 7
Wide grip lat pull down or pull ups 4x10 RPE 8
Face pulls 4x12 RPE 8 DB pull-over 4x10 RPE 8 Cable curl 4x10 RPE 8
S/A farmer walk 4x100 ft with heavy object
Week 5 AND 6
Day 1: Push
Incline Bench 4x10 RPE 8
Flat DB tempo 3-0-3 3x8 RPE 8
Standing DB press 4x8 RPE 8
Rear Delt DB/Cable flies 4x8 RPE 8
Tricep Push downs cable or band 4x10 RPE 8
Day 2: Pull
Sumo Deadlift 4x8 RPE 8
Pendlay Row 3x10 RPE 8
S/A Cable Row 4x10 RPE 8
Chin ups 4x8 submax (weight is possible)
BB curls 4x10 RPE 8
Day 3: Legs
High Bar or Low Bar 4x8 RPE 8
DB SLDL 3x10 RPE 8
DB step ups 3x8 RPE 8
Box jumps 4x3
V-ups 4x15
4x20 heels to heavens
Day 4: Push Day 2
Push Press 4x10 RPE 8
Decline DB/BB 4x8 RPE 8
Z-press 3x10 RPE 7
Neutral Grip db 3x10 RPE 7
Day 5: Pull Day 2
Landmine Row 3x10 RPE 8
Lat pull down 3x10 RPE 8
Upright row 3x10 RPE 8
Straight arm lat pull down 3x10 RPE 8
3x1 minute plank variations
GHD sit ups 3x12
Day 6: Legs Day 2
Front squat or SSB 3x10 RPE 8
BB lunges 3x8 each leg RPE 7
Hip circle or banded side steps 8 each leg
Calve Raise 3x15
Oblique raises 4x10 each side holding KB or plate
Week 7 AND 8
Day 1: Push
Incline Bench 3x8 RPE 8
Flat DB tempo 3-0-3 3x8 RPE 8
Standing DB press 3x8 RPE 8
Rear Delt DB/Cable flies 3x8 RPE 8
Tricep Push downs cable or band 4x10 RPE 8
Day 2: Pull
Sumo Deadlift 3x8 RPE 8
Pendlay Row 3x8 RPE 8
S/A Cable Row 3x10 RPE 8
Chin ups 4x8 submax (weight is possible)
BB curls 3x10 RPE 8
Day 3: Legs
High Bar or Low Bar 3x8 RPE 8
DB SLDL 3x8 RPE 8
DB step ups 3x8 RPE 8
Box jumps 4x3
V-ups 4x15
4x20 heels to heavens
Day 4: Push Day 2
Push Press 3x8 RPE 8
Decline DB/BB 3x8 RPE 8
Z-press 3x10 RPE 7
Neutral Grip db 3x10 RPE 7
Day 5: Pull Day 2
Landmine Row 3x8 RPE 8
Lat pull down 3x8 RPE 8
Upright row 3x8 RPE 8
Straight arm lat pull down 3x10 RPE 8
3x1 minute plank variations
GHD sit ups 3x12
Day 6: Legs Day 2
Front squat or SSB 3x8 RPE 8
BB lunges 3x8 each leg RPE 7
Hip circle or banded side steps 8 each leg
Calve Raise 3x15
Oblique raises 4x10 each side holding KB or plate
Conditioning
You can add in conditioning 2-4x per week depending on your goals and how your nutrition
is. Here are just some examples of conditioning you can throw in depending on if it’s steady
state (longer) or High intensity (short intense)
Longer slower state:
Light jog/row/elliptical/Stairmaster 30-40 minutes
Sled pushing and pull 5-6 rounds 100ft (light-medium intensity)
1-minute run 2-minute walk x 10 rounds
1-minute skipping rope 1-minute Burpees 1-minute jogging x 10 rounds
Higher intensity Burners 3 total rounds (27 mins)
3 minutes empty sled push down and pull back
3 minutes of rowing at a 2:15 pace (estimated)
3 mins skipping rope
30-minute AMRAP
16 box step ups (bodyweight)
Light farmer walks D&B 2x
50 mountain climbers
1 walking lap outside (or 2 min row is weather is iffy)
10 sledge hammers each arm
4x or 30-minute time cap
1 jog lap outside
1 sled pull down and back (2x)
1 walking lap outside
1 sled push down and back (2x)
15 slow count burpees (you step down and lay down each time and step back up NO
jumping)
Conditioning
1 round
1 long jog lap
100 jump ropes
50 rope slams
50 jumping jacks
100 jump ropes
50 rope slams
50 jumping jacks
1 long lap
Ladder 10-1 (10-9...1) 2x or work back up ladder
Kb swings
Box step ups (10=10 per leg)
*after each round bear crawl 20 yards own and back
CARDIO CHIPPER
10-minute row
1-mile jog
10-minute row
Thank you for completing the program! Now you’re probably wondering…
What do I do now?
Well… If it worked, you need to E-mail me ASAP and let me know your progress, numbers
before and after so I can share your results to our community!
If you did NOT get results… Burn this program in a bonfire, curse me out. (Please send a
video of that as well to me)
On a serious note…
✓ Find a competition, sign up, and train towards a goal
✓ Connect with me online, subscribe to my channels, and share the love.
If the program worked, then you can run it again with your new numbers. If you want you
can change out any assistance work or movements to better suit your needs.
The main point being, KEEP TRAINING!
If you need something, reach out and I will get back to you.
All rights reserved. No part of this manual may be reproduced (by
any means) without the expressed written permission of Joey
Szatmary (Szatstrength)
This manual is being offered for education and information
purposes only. There is inherent risk with any physical activity.
Please consult your physician before starting this (or any) exercise
program.
SZATSTRENGTH, LLC , cannot be held responsible for any injury
that may occur while participating in this program. ** PURCHASE
IS FINAL THERE IS NO REFUND FOR THIS PURCHASE**
Copyright 2018 Szatmary Strength, LLC