ELITE
STRENGTH
12 WEEK POWERBUILDING PROGRAM
Kiara Freeman BS, NSCA-CPT, PPSC
Neko Freeman MS, CSCS, PPSC
BIGGER.
STRONGER.
FASTER.
TRAIN LIKE AN ATHLETE,
LOOK LIKE AN ATHELITE
Our mantra that we live by day in & day out.
Our AthElite team truly believes in the importance of
dynamic, functional training.
AthElite founders, Kiara & Neko Freeman have come
together to build you into the athlete you’ve always
aspired to be, the athlete that’s waiting to be unleashed,
reignited or rediscovered. Wherever you are in your
journey, we’re here to coach you along the way.
This 12-week program blends Powerlifting &
Bodybuilding programming to make you stronger and
faster, while building muscle mass for noticeable gainz.
Get ready to hit PR's while molding your physique into
the most athletic version of itself.
Let's Eat!
JOIN
OUR
COMMUNITY !
why join?
interact with others who are following the same program as
you or different programs you may be interested in
starting.
ask any questions that may arise during your training for a
speedy response from your coaches, Kiara & Neko & our helpful
staff.
post workout videos of you in action for feedback on form.
click here to join private Facebook group
do...
PROGRAM
DO'S & DON'TS
Log your weights/reps, etc. We have included workout log pages that
you can print out for your convenience.
Record videos of your lifts to check form. Take pictures of your
progress every 4 weeks.
Prioritize sleep & nutrition.
Read through the entire program. The more you understand, the
better your progress & results.
don't...
Spread Out the Program or Stop & Start; Consistency yields the best
results.
Don't complete multiple training sessions in one day. If you miss a
day, complete the next workout assigned, or rest if it's an active rest
day. Don't try to "make up" a workout by adding it on to another day.
This allows adequate recovery time and safety.
Do NOT add to the program. This program is designed to be
completed on its' own. We do not advise combining this training
program with another program, or adding on movements to
workouts. We have you covered!
Don't overshoot your lifts. Simply put: Don't put too much weight on
the bar. The only reps we want are reps with perfect form. If a weight
is too heavy, your form will become compromised and you will be at
higher risk of injury. If anything, under shoot. Strength will come.
PROGRAM STATS
This 12-week full-body strength & power program (as we like to
call, "Powerbuilding") will be divided into 3 phases, which are 4
weeks long each. 12 weeks allows you adequate time to naturally
gain strength & muscle while preserving your joints.
4 Resistance Training
Workouts per week
2 Strength Days
(Max Effort / Rep Max)
2 Hypertrophy Days (Weeks 1-8)
1/ 2 Power Days (Weeks 9-12)
1 Active Recovery
Workout per week
2 Metabolic Conditioning
Workouts per week
1 Aerobic Day
(ex: Assault bike, Treadmill Fartlek, etc.)
Full Body foam roll, Dynamic
& Static Stretches, etc.
1 Anaerobic Day
(ex: Maximal sprints, Bike sprints, Plyo,
Carries, etc.)
*These workouts are optional but recommended.
REQUIRED EQUIPMENT
Full Gym Equipment
Squat Rack, Barbells, Bench, Cable machines, seated row machine, Pull-Up Bar (or
pull-up machine), dumbbells, kettlebells, Plyo box. You will also need access to
Specialty bars (SSB, Trap Bar, Neutral Bar) to get the most out of this program.
Hybrid Performance Bands
Click to purchase
We recommend our very own Hybrid bands to intensify the movements in this
program. Can't get your hands on a set? A set of rubber hip bands will also work!
Long Dynamic Performance Bands
Click to purchase
Our long rubber resistance bands aid in warm-ups, and band-assisted movements,
such as Pull-Ups. Long bands will also be necessary for Dynamic Effort lifts, such
as banded barbell box squats.
RECOMMENDED
MOBILE APPS:
iMacro (Apple) or Yazio (Android)
to help track carbs, protein & fats to ensure
you're getting in enough nutrients & staying
within your macro goals.
Stopwatch
to time rest periods
Nothing will influence your results greater
than what you're eating and how much you're
eating. (Under-eating can be just as
detrimental to your goals as overeating.)
The goal is to get in enough protein every day
whether your goal is weight loss, weight
maintenance or weight gain.
If your goal is weight loss or weight
maintenance, it's also important NOT to
exceed your daily carb or fat goal. The small
number of overages every day can add up to
huge overage numbers by the end of the
week.
We'll start by calculating the total number of
calories you need every day for your goal,
then breakdown your calories into carbs,
protein, & fats.
CLICK HERE FOR A QUICK & EASY CALORIE CALCULATOR
Select "Daily exercise or intense exercise 3-4x/week" for activity level since
we'll be training hard at least 4 days a week. If your goal is weight loss, DO NOT
select "extreme weight loss". You'll be training hard, so you'll need an adequate
amount of calories for performance & recovery. Trust us.
Write down your calorie number or input in tracking app.
NEXT, let's breakdown your calories into carbs, protein & fats.
ALL ABOUT MACROS
The term "macros" is short for macronutrients. the foods we eat are
comprised of one, two, or all 3 macros in different amounts. Our
macros, in grams, should equate to our daily calorie number.
CALCULATING
MACROS part one...
The amount of carbs, protein & fats you need
everyday will vary depending on your specific goals.
Identify your overall goal below & read over your
macro breakdown. Have your daily calorie number
handy as we'll be using this digit for our calculation.
WEIGHT
LOSS
Low Carb, High Protein, Low Fat
Macro Breakdown:
Carbs: 30% (meaning 30% of your calories every day will come from
unprocessed carbs) There are 4 calories per gram of carb.
Protein: 50% (meaning 50% of your calories every day will come from
protein) There are 4 calories per gram of protein.
Fats: 20% (meaning 20% of your calories every day will come from fats)
There are 9 calories per gram of fat.
WEIGHT
MAINTENANCE
Moderate Protein, Moderate Carb, Moderate Fat
Macro Breakdown:
Carbs: 40% (meaning 40% of your calories every day will come from
unprocessed carbs) There are 4 calories per gram of carb.
Protein: 40% (meaning 40% of your calories every day will come from
protein) There are 4 calories per gram of protein.
Fats: 20% (meaning 20% of your calories every day will come from fats)
There are 9 calories per gram of fat.
(weight gain breakdown on next page)
continued calculating macros...
WEIGHT
GAIN
High Carb, High Protein, Low Fat
Macro Breakdown:
Carbs: 50% (meaning 50% of your calories every day will come from
unprocessed carbs) There are 4 calories per gram of carb.
Protein: 30% (meaning 30% of your calories every day will come from
protein) There are 4 calories per gram of protein.
Fats: 20% (meaning 20% of your calories every day will come from fats)
There are 9 calories per gram of fat.
PART 2
CLICK HERE FOR A QUICK & EASY MACRO CALCULATOR
STEPS
Select "Macronutrient Calculator" (we are NOT following the Keto diet, so please
do not select the Keto calculator. We need carbs to fuel these elite workouts.)
Enter Daily Calories (type in the calorie number you already calculated)
Adjust Ratios (Use your finger or mouse to adjust the slider on each macro.) Set
the percentages to the suggested percentage listed above for your goal). Write
down the number in grams for each macro.
Input your macros into tracking app. Go to the settings of your tracking app to
input the grams of carbs, protein & fats. Happy tracking!
MACRO CHEAT SHEET
Feel free to try other foods not listed here, so long as they're
wholesome & nutritious. This list is just to get you started
and help you become more familiar with macro sources.
Carbs Protein
Whole Sprouted Bread
Oatmeal
Whole-Grain Tortilla Wraps, Buns
Kodiak Cakes pancakes & waffle mix
Sweet Potatoes/Red Potatoes
Brown Rice/Jasmine Rice
Whole-Wheat Pasta**
Rice Cakes
Lightly salted popcorn
Ground Bison
Grass-Fed Beef (≥ 90% lean)
Ground Turkey (99% lean)
Ground Chicken
Wild Caught Salmon
Tuna (pole and line caught)
Full Fat Greek Yogurt
Black Beans
Whey Protein / Vegan Protein Powder
Fiber Carbs Fruit Carbs
Oats
Avocado
Banana**
Lightly Salted Popcorn
Carrots
Beets
Lentils
Brussel Sprouts
Berries
Bananas**
Watermelon
Black cherries
Kiwifruit
Orange
Grapefruit
Canteloupe
Apples
Oranges
Veggie Carbs Fats
Asparagus
Mushrooms
Zucchini
Brussel Sprouts
Bell peppers
Eggplant
Spinach
Kale
Cucumber
Green Beans
Vegan Protein
Salmon, Cod, Trout, Tilapia
Avocados
Whole Eggs
Nuts & nut butters
Tahini
Seeds (Sunflower seeds, Pumpkin, Chia)
Hummus
Organic, raw cheese
Hemp Hearts
100% Extra Virgin Olive Oil , Grapeseed Oil, Hemp Oil
Seitan. Tofu/Tempeh/Edamame, Lentils, Beans/ Chickpeas,
Nutritional Yeast, Quinoa, Hemp seeds, Spelt/Teff, Green Peas
**Best for those whose goal is weight-gain. Should be avoided on a low-carb diet.
MACRO CHEAT SHEET
CONDIMENTS/SEASONINGS HYDRATION
Brown or Yellow mustard
Tabasco/Sriracha hot sauce
100% Raw Honey
Salad Vinaigrettes ( stay away from Ranch,
Caeser, Bleu Cheese as they tend to be really high in
processed sugar)
Himalayan Pink Salt/ Sea Salt
Cracked Pepper/ Cayenne Pepper
Turmeric
Onion Powder, Garlic Powder
Spring Water
Almond Milk, Oat Milk (sweetened or unsweetened)
100% Whole Fat Milk (Reduced Fat & Fat-Free means
more processed milk)
Green Tea, Ginger Tea, Eucalyptus Tea, Black Tea, etc
100% Orange Juice
100% Tart Cherry Juice
100% Raw, Unfiltered Apple Juice
Coconut Water
Melons (Watermelon, Cantaloupe, Honey Dew)
Cinnamon
Stevia
Brown Sugar
Liquid Aminos (healthier alternative to Soy Sauce)
supplements for gains
We've listed our suggested supplements below. Note that supplements are just that:
supplements. Not, replacements. Use these in addition to a well-balanced diet or to help get in
extra protein or clean carbs. In reference to Preworkout, no supplement can replace a solid
nights' rest or nutritious meal. Recovery is key for muscle strength & growth. You should
NOT rely on Preworkout to fuel your workout.
Creatine Monohydrate
Whey Protein Isolate
Super Carb
CarboMax
Muscle Protein Matrix
Extreme Mass
PRE*
PRE Stim-Free
Our favorite supplement brand
that we've been using for years is
NutraBio as they are one of the
oldest supplement companies
that produce supplements with
clean ingredients that actually
taste good.
Feel free to use our partnership
codes (KiaraTheLeader or
Hulksm4sh) to receive discounts
on all your supplements.
Click on the name of each
supplement to read more about
its' benefits and when/how to take
them.
NUTRITION
TROUBLESHOOTING
Adjust your macros, if needed, according to how you
feel. Use these guidelines to help along the way:
If you're hungry, add more protein as it is the most filling nutrient.
More fiber is also filling.
If you're tired, add more fibrous veggies to ensure sufficient
energy from carbs.
If you're not losing weight, lower your carbohydrate intake by
around 10g and increase protein by 10g.
If you have sugar cravings, balance your blood sugar better with
more protein and fiber and remove all sugar.
If you are losing weight too fast, add 5 to 6 bites of starch, such
as sweet potato, oatmeal, or squash, with one meal per day.
If you are losing muscle mass, add more protein—if you typically
prep one cup of ground beef, prep 2 cups, for example.
QUICK TIPS...
The best way to track and meet your macros daily is to have nutritious meals already
set & prepared. Planning ahead is always a good idea—you'll feel more confident about
reaching your macro goals & will be less likely to eat fast food or not eat at all which
can have a negative effect on your goals. Each day, you’ll want to eat about three
meals and two snacks. That’s 21 meals and 14 snacks per week. Eating a balanced
meal every 3 ½ to 4 hours will help keep your blood sugar steady, which helps prevent
you from getting too hungry. And you’re more likely to cheat when you feel starved.
Choose whole foods, opting for lean proteins from organic sources whenever you can.
Keep dairy products and sugars to a minimum to avoid empty calories.
...FOR EVEN MORE
NUTRITION HELP
…read through “The Best D*mn Nutrition Guide” for 30 pages of indepth material on how to build healthy meals within your macros,
how to track your meals, how often to calculate calories/macros,
meal ideas & meal recipes, sample eating schedules, our daily meals,
how to eat for long-lasting results, our professional thoughts on Keto
Diet, Intermittent Fasting, Carb Cycling, and MORE!
CLICK HERE
Use promo code: ATHELITE for 20% off*
TRAINING CHECKLIST
All workouts are labeled & arranged in order. The number of sets, reps and rest
time have been provided for every movement, in addition to Demo Videos. Simply,
click the name of a movement and a demo video will appear on another page.
Some videos will have “Coach Cues” in the description area below the video to
further explain the movement to ensure your form is correct.
Take your time, & make sure your form is correct for every movement. Keep
your core engaged, and practice proper breathing. Inhale during the “easy”
phase of the lift, and exhale during the hardest part of the lift while contracting
your core muscles. (Ex: If you were performing a Back Squat you would inhale
as you descend into a squat, and exhale, contracting your core as you rise,
lifting the weight back to starting position.)
For best results, increase your weights every week. Training programs work
because of the Progressive Overload principle. This principle states that the
continual increase of the total workload during training sessions will stimulate
muscle growth and strength gain. Primary lifts will have varying intensities
that will be specified each week.
NOTE - You must NEVER prioritize lifting more weight over having great
lifting technique. Only progressively overload movements that you can
complete with excellent form.
Time your rest periods. Rest times have been given for every movement &
superset. Use your phone stopwatch to keep track in between sets to allow
for adequate recovery time. Please adhere by rest times to ensure adequate
recovery.
Also, be sure to wear the best shoes for your workouts. Flat-soled shoes, such
as Van’s or Converses, are best for lower body movements as they provide
more balance & stability. Running shoes are best for Plyo & Cardio days.
Snap before pictures! In addition to tracking weights to track your strength
progress, snap pictures before starting your program & every 4 weeks to
assess physique progress, as the scale can be misleading.
IMPROVISE! Ideally, you will have all the equipment needed to perform each
exercise exactly how It Is stated In this program but realistically that may
not be true for many. For example, If you see an exercise that calls for use of a
Safety Squat Bar (SSB) but you only have access to a standard barbell then
use the barbell. Keep the same Intention (Max Effort, Dynamic Effort, etc) but
adjust the equipment as needed.
MOVEMENT
BREAKDOWNS
Movement Breakdowns
We've chosen a few movements to speak more in-depth about to ensure
your form is A-1. Remember, do NOT sacrifice good form for adding more
weight. Master form first, then increase loads.
Hip Thrust
starting / bottom position
Glance forward
Head & shoulders
off bench
Back straight, tight grip
on barbell
end / top position
Legs at about 90 degree
angle allow for optimal
foot drive
Chin tucked
Posterior pelvic tilt
swipe for common mistakes
hip thrust //
common mistakes
Head, & neck rested on.
bench
Hips drop too low
causing
pelvis to come out of
tilt, more lower back
stress
Feet are too far away
from
body, not allowing for
optimal foot drive &
enaging more
hamstrings versus
glutes
Too much lumbar
extension; Hips & lower
compare hip height
back come too far up
causing slight arch.
Focus should be on
pelvis only. (See
comparison below)
Barbell Back Squat
Barbell placed on trap
muscles, not neck.
Tight grip on barbell, with
thumbs fully wrapped around
starting / bottom position
barbell.
Feet width will depend on
indiviudal anatomy, Some will
have a narrow stance, others
will have a wider stance.
Core braced, with pelvic tilt.
Butt shouldn't be sticking out.
Neutral spine maintained.
Movement begins at *hips*,
not knees. Hips push back
allowing knees to naturally
bend until parallel position is
achieved.
Core stays braced, neutral
end / top position
spine is maintained
throughout movement, not
allowing for a curved spine.
Knees follow toes, not caving
in during descent or ascent.
Pressure is distributed
through entire foot during
ascent. Both toes & heels
planted. Do not simply "push
through heels", this will cause
imbalance, instability & nonoptimal foot drive.
Inhale during descent & exhale
hard during push to standing
position.
Barbell Box Squat
end / bottom position
Barbell placed on trap
muscles, not neck.
Tight grip on barbell, with
thumbs fully wrapped
around barbell.
Feet width will be slightly
wider than personal squat
stance to allow for natural
sit onto box.
Box height allows parallel
depth to be met. If box is
too high, use a lower box
& stack plates onto it until
height is perfect for you.
Feet aren't too close to box.
If you feel like you cannot
naturally sit onto box with
control, your feet may be too
Pressure is distributed through entire
foot during ascent. Both toes & heels
close. Heels should not be
touching box.
planted. Do not simply "push through
heels", this will cause imbalance,
Movement begins at *hips*,
instability & non-optimal foot drive.
not knees. Hips push back
// common mistakes
Box is too high. Hips don't come to parallel
Not fully sitting onto box with control. "Tap &
Go". Simply tapping the box with your glutes
defeats the purpose of the box.
Not sitting onto box with control. Losing core
brace & pelvic tilt. Rocking onto box, or bouncing
on/off box.
allowing knees to naturally
bend until you reach a full sit.
Knees follow toes, not caving
in during descent or ascent.
Core stays braced, neutral
spine is maintained
throughout movement as you
sit onto box with control.
Torso should not rock
backwards on box.
Conventional Deadlift
starting / bottom position
Head aligned with
spine; Feet set hip
width
Bar begins touching
shins. (The further the
bar is from you, the
more stress on lower
back)
Back is straight;
neutral spine; pelvis is
tucked so there is no
arch in lower back.
Core Braced.
Arms outside of legs;
double-over hand grip
(mixed grip should only
be used when barbell is
actively slipping from
hand or attempting
heavy loads; Use chalk to
end / top position
help with hand slippage.)
Arms are long & firm
with a tight grip on
barbell creating
tension through
hands, forearms,
shoulders & back;
Elbows & knees
aligned. (see arrow)
Knees are in line with
toes; Knees don't cave
in during pull or
lowering phase
Feet are driven into
ground, as arms stay
long & tight, as you
stand tall
Sumo Deadlift
Feet set super wide
with feet pointed
outward
starting / bottom position
Arms inside of legs;
double-over hand grip
(mixed grip should only
be used when barbellis
actively slipping from
hand or attempting
heavy loads)
Back is straight;
neutral spine; pelvis is
tucked so there is no
arch in lower back.
Core Braced.
Head aligned with
spine
Bar begins close to
body, at shins.
end / top position
Arms are long & firm
with a tight grip on
barbell creating
tension through
hands, forearms,
shoulders & back
Knees are in line with
toes; Knees don't cave
in during pull or
lowering phase
Feet are driven into
ground, as arms stay
long & tight, as you
stand tall. Making sure
hips don't raise before
before torso.
Barbell Bench Press
starting / top position
Be sure bench isn't
directly under barbell or
you may hit rack during
press.
Hands sets a little past
shoulder width. Barbell
at eye level, with palms
in line with shoulders.
Barbell should not be
directly over your head.
Thumbs fully wrapped
around barbell.
Set feet close to allow
for optimal foot drive.
ideally, you want your
feet to be flat to allow
for a powerful foot drive.
Depending on leg length,
some will be on balls on
feet. (You can place
bottom position
plates underneath your
feet to allow for a flat
foot.)
Shoulder blades are
planted into bench
creating a small back
arch, to allow for
shoulder joint stability.
Back should not be
completely flat.
Imagine there is a
pencil in between your
shoulder blades that
you're trying to
squeeze.
continued...bench press
Elbows tucked at a 45
degree angle, not flared
out to side.
Barbell comes down
diagonally from eye
level to mid chest. For
women, this will be right
below nipple line.
(Barbell does NOT move
vertically.)
Inhale as you lower
barbell with control.
During the press, exhale
while driving feet into
ground & contracting
glutes.
Feet don't move or raise
from ground at all.
swipe for common mistakes
Bench Press //
continued...bench press
common mistakes
Feet are too far away
from body, not allowing
for optimal foot drive.
Back is flat, shoulder
blades are not planted
into bench. No shoulder
joint stability or barbell
stability.
Elbows are flared out
to side, not tucked at
45 degree angle.
Barbell comes down
vertically at top chest,
instead of diagonally
at mid/lower chest.
Split Squat
starting / top position
Head in line with spine
Dumbbells held tight to
allow for optimal control.
Arms don't swing.
Torso at forward slight
lean with neutral spine.
Knees bend as hips lower.
Front knee ends right at
toes, or slightly past toes
depending on individual
body.
end / bottom position
Back knee gently taps
pad/floor. We recommend
using a plush pad or mat
to protect knee joints.
Front foot gets driven into
ground as you exhale &
contract abs back to
starting position.
Split squat motion is
vertical (up & down), not
forward & back.
PROGRAMMING
TRAINING SCHEDULE
Below is the main lifting and cardio schedule for each week. You'll complete your two
heaviest lifting days in the beginning of the week, and finish the week off with lighter
loads. We've also provided an alternate schedule on the next page that allows for a
Monday thru Friday lifting schedule, as opposed to Monday thru Saturday.
MON / TUE / WED / THUR / FRI / SAT / SUN
UPPER
LOWER
HYPERTROPHY / HYPERTROPHY /
POWER
POWER
TSER EVITCA
*UPPER
STRENGTH
CIBOREANA
CIBOREA
*LOWER
STRENGTH
ALTERNATE
TRAINING
SCHEDULE
We've provided an alternate schedule if you would prefer to get in all your lifting days during the
work week, Monday thru Friday. This schedule involves back to back lifitng days, followed by an
active rest/conditioning day. Be sure to eat up and SLEEP up on your back to back lifting days. Your
body will need adequate protein, whole carbs & 6-8 hours of solid rest to rebuild and recover.
MON / TUE / WED / THUR / FRI / SAT / SUN
UPPER
STRENGTH
TSER EVITCA
LOWER
HYPERTROPHY /
POWER
CIBOREANA
CIBOREA
UPPER
LOWER HYPERTROPHY
STRENGTH / POWER
!KCART NO YATS OT EM TNIRP
*Do NOT complete lower & upper *strength* workouts back to back. The aerobic rest is there
for a reason to allow for adequate recovery time in between sessions.
NAVIGATING STRENGTH DAYS
In this program you'll have Lower & Upper Body Strength days where you'll either be given a
Max Effort 5,4,3,2,1+ format or a specified Rep Max (RM) for that training session (ex. 3RM, 4RM,
6RM). The max effort method means moving a maximal load under maximal resistance. Typically,
that translates to performing single reps of 90% or more of your 1-rep max (1RM).
The next few pages will explain how to go about these days.
(**Training partners are highly recommended for both Max Effort & Rep Max days. Having a
spotter and someone to monitor your technique will not only make things a lot safer for you but
can also greatly enhance your training experience.)
Max Effort: 5,4,3,2,1+
This progression focuses on a non-fatiguing warmup to lift maximal
loads for a single repetition.
Follow this progression guide for Max Effort 5,4,3,2,1+ sets:
Warm Up Set 1
Warm Up Set 2
Warm Up Set 3
Warm Up Set 4
Working Set 1
Working Set 2
Working Set 3
Working Set 4
5 reps with an empty bar ( ~20- 30% of 1RM)
4 reps with an extremely light load. (~40-50% of 1RM)
3 reps with a light load (~60% of 1RM)
2 reps with a moderate load (~70% of 1RM)
1 rep with heavy load (~80%)
1 rep with heavier load (~85%-90%)
1 rep with personal record (PR) load (~95%-100%)
If you complete your previous PR set, increase your load. If you miss
your orevious set then decrease the load & attempt one final set. (~100105%)
SWIPE FOR EXAMPLES
NOTE– All working sets are done with increasingly heavier loads for one repetition until you hit your
personal record (PR) for the day. Conservatively load your bar and ALWAYS prioritize perfect technique.
NO EGO LIFTING. Once you start working through your PR sets, (~95-100%) you can generally increase
weight by 5-10lbs each set.
Max Effort Examples
EXAMPLE A
Male
Predicted 1RM for Max Effort Bench Press: 345lbs
Warm-Up Set 1: 5x45 lbs (Bar)
Warm-Up Set 2: 4x95 lbs
Warm-Up Set 3: 3x135 lbs
Warm-Up Set 4: 2x185 lbs
Working Set 1: 1x225 lbs
Working Set 2: 1x250 lbs
Working Set 3: 1x275 lbs
Working Set 4: 1x305 lbs
Working Set 5: 1x325 lbs
Working Set 6: 1x340lbs
Working Set 7: 1x350 lbs *PR
Working Set 8: 1x360lbs *MISS
Working Set 9: 1x355lbs *MISS
EXAMPLE B
Female
Predicted 1RM for Max Effort Sumo Deadlift: 305lbs
Warm Up Set 1: 5x65 lbs
Warm Up Set 2: 4x95 lbs
Warm Up Set 3: 3x135 lbs
Warm Up Set 4: 2x185 lbs
Working Set 1: 1x225 lbs
Working Set 2: 1x245 lbs
Working Set 3: 1x265 lbs
Working Set 4: 1x280 lbs
Working Set 5: 1x295 lbs
Working Set 6: 1x305 lbs
Working Set 7: 1x310 lbs *PR
Working Set 8: 1x315lbs *MISS
Working Set 9: 1x315lbs *MISS
Rep Max
This progression will be similar to the max effort progression, however, you will complete
the given number of reps for each set until you reach your PR for the day. The Repetition
Max method means lifting a non-maximal load to failure.
Follow this progression guide for your rep max sets. We'll use a 3RM & 6RM as an example:
3RM (3 Rep Max)
Target % : 80-90%
Warm Up Set 1
Warm Up Set 2
Warm Up Set 3
Working Set 1
Working Set 2
Working Set 3
Working Set 4*
3 reps with an extremely light load
3 reps with a light load
3 reps with a moderate load
3 reps with a heavy load
3 reps with a heavier load
3 rep with personal record (PR) load
If you complete your previous PR set, increase your load. If you
miss a rep then that is your final rep max for the day. Do not
attempt more sets.
*Note - Rep Maxes 5 repetitions and higher will only complete 3 reps on the last Warm-Up set.
NOTE - Try not to exceed 50lb (30lb for beginners) jumps when transitioning between sets
& make even smaller jumps as your get close to your rep max PR. (Typical Increases: 10-15lb
jumps Lower Body & 5-10lb jumps Upper Body).
Making huge jumps in weight will shock your central nervous system and increase the
chances of injury and/or technical breakdown. Conservatively load your bar and ALWAYS
prioritize perfect technique. If you miss a rep on a REP MAX day then that is your final set (EX.
Only completing 4 Reps on a 5RM day). NO EGO LIFTING. Don’t worry you’ll have plenty of
chances to crush PRs.
Rep Max example cont'd
6RM (6 Rep Max)
Target % : 65-70%
Working Set 1
6 reps with an extremely light load
6 reps with a light load
3 reps with a heavy load
(ONLY 3 reps for last heaviest warm up set to conserve energy.)
6 reps with a heavy load
Working Set 2
6 reps with a heavier load
Warm Up Set 1
Warm Up Set 2
Warm Up Set 3
Working Set 3
Working Set 4 *
6 rep with personal record (PR) load
If you complete your previous PR set, increase your load. If you
miss a rep then that is your final rep max for the day. Do not
attempt more sets.
*Note - Rep Maxes 5 repetitions and higher will only complete 3 reps on the last Warm-Up set.
SWIPE FOR EXAMPLES
EXAMPLE A
Male
1RM for Bench Press: 375lbs
3RM Bench Press (80%-90%)
Warm-Up Set 1: 3x45 lbs (Bar)
Warm-Up Set 2: 3x135 lbs
Warm-Up Set 3: 3x185 lbs
Working Set 1: 3x225 lbs
Working Set 2: 3x275 lbs
Working Set 3: 3x315 lbs
Working Set 4: 3x325 lbs
Working Set 5: 3x330 lbs * struggled on last rep
Working Set 6: 3x340lbs* missed last rep
3 Rep Max for the Day = 330lbs
EXAMPLE B
Female
1RM for Sumo Deadlift: 275lbs
6RM Sumo Deadlift (65-70%)
Warm-Up Set 1: 6x45 lbs (Bar)
Warm-Up Set 2: 6x95 lbs
Warm-Up Set 3: 3x135 lbs
Working Set 1: 6x165 lbs
Working Set 2: 6x175 lbs
Working Set 3: 6x190 lbs
Working Set 4: 6x195 lbs *struggled with last rep
Working Set 5: 6x200 lbs *missed last 2 reps
6 Rep Max for the Day = 195lbs
*Working Set #4 is contingent upon completion of Working Set #3.
DYNAMIC EFFORT
Dynamic Effort (DE) lifts will be utilizing accommodating resistance
(bands, chains, etc.) & velocity training to maximize strength gains. This
means lighter weights moving at faster speeds! Accommodating
resistance increases the difficulty throughout the entire range of motion
and also is a great way to work around injuries.
NOTE - Be sure not to load your DE lifts too heavy. The purpose of the DE method
is to train at faster velocities with varying resistances in order to increase power
output. DE lifts will typically load only 40-50% of your 1RM on the bar with
anywhere from 10-30% in added resistance with bands, chains, etc.
SET UPS
CHAINS
Chains are to be placed on the outside of the weights.
Chains should be touching the ground at all times. This means that at
the top and bottom of the movement the chains should still be in
contact with the ground. Swinging chains add unnecessary instability.
Keep in mind that the weight decreases as each link touches the
ground and increases as each link comes off the ground.
Avoid draping chains over the bar as this is unsafe and could lead to
potential injury. Use chain carabiners and smaller chains/straps, as
shown, to slide chains over the ends of the bar.
SET UPS
BANDS
Bands are to be placed on the inside of the weights.
Bands can be looped around pins (as pictured), heavy DBs, and most racks.
Most importantly, ensure that the bands maintain tension throughout the
entire movement. Your band should NOT be LOOSE and flabby at any
point.
Keep in mind that the resistance increases on the concentric
portion of the movement and also adds eccentric resistance by the
bands pulling you down.
MAKE SURE that the bands are anchored down on a stable base. Using
DBs that are too light or a rack that is too light could result in the
anchors moving during an exercise and potentially risking injury.
RATE OF PERCEIVED EXERTION (RPE) SCALE
Besides using percentages, RPE is used to gauge intensity levels in training
from an introspective viewpoint. In layman's terms, you'll be determining the
intensity of a lift based on how you personally feel during the movement,
within the guidelines below. Keep this in mind when selecting your loads.
You typically want your RPE to correlate with your percentages. For
example: If your target % is 60% but it feels like RPE 9 out of 10 then you
have definitely overshot your weight.
10
9.5
9
8.5
8
7.5
7
5-6
1-4
RPE SCALE
Could not do more repetitions or weight
Could not do more reps, could do slightly more weight
Could do 1 more rep
Could do 1 more rep, possibly 2 more reps
Could for sure do 2 more reps
Could do 2 more, possibly 3 more reps
Could for sure do 3 more reps
Could do 4 to 6 more reps
Very light to light effort
Mike Tuchscherer's Rating of Perceived Exertion Scale
LEGEND
DB
Dumbbell
KB
Kettlebell
SSB
Safety Bar (specialty barbell)
ECC
Eccentric (refers to performing the
lengthening phase of a movement at a slower
pace)
SA
Single Arm
SL
Single Leg
BW
Bodyweight
AMRAP
As Many Reps/Rounds As Possible
AFAP
As Fast As Possible
RDL
Romanian Deadlift
RFE
Rear Foot Elevated
DEFICIT
Training technique where range of motion is
increased during eccentric phase for higher
muscle recruitment
WARM-UPS
Bookmark this page!
Use each warm up sequence with Its corresponding training day (Lower,
Upper, Metabolic Conditioning). These warm-ups are designed to
optimally prepare you for the demands of each workout. Click on the
exercise name to see the movements In detail.
Lower Body Warm Up
1) Foam Roll: Quads 1 x 45s ea leg
2) Bi-Phasic Hip Stretch - 1 x 45s ea side
3) Quadruped Bird Dog - 2 x 5 ea side
4) Glute Bridge 2 x 10 + 10s hold
5) Goblet Squat + RDL 3 x 3 ea
6) Fast Twitch Jumping Jack + Depth Jump 3 x 5 Jacks + 1 Jump
Upper Body Warm Up
1) Foam Roll: T-Spine 1 x 1min
2) Bi-Phasic T-Spine Stretch - 1 x 45s
3) Side Lying T-Spine Rotation - 1 x 10 ea side
4) Rusin Tri-Set 3 x 10 ea exercise
Over & Back
Pull Apart
Face Pull
5) Inverted Row + Push-Up 3 x 3 each exercise
6) Seal Jack + Ball Slam 3 x 5 Jacks + 2 Slams
Metabolic Conditioning Warm Up
1) Foam Roll: Adductors 1 x 45s ea
2) Bi-Phasic Adductor Stretch - 1 x 45s
3) Bird Dog - 2 x 5 ea
4) Glute Bridge 2 x 10 + 10s hold
5) Lateral Lunge 3 x 3 ea
6) Triple High Knee + Drop Jump 3 x 4 Triple High Knees + 1 Jump
READING THE WORKOUTS
Rest time after
each set.
Name of the Exercise.
If you see two
different exercises
(indicated by "or" or "/")
then you can choose
one of the exercises.
When you see the ^
sign in front of the
number of sets and
reps this indicates how
many "Warm-Up sets"
you will complete.
Max Effort Method.
5,4,3,2,1+ , with the "1+"
meaning you will
continue with sets of 1
until you can no longer
complete the lift.
PERFECT FORM ONLY.
For example, here It calls for 2^4 x 8
This means that you will complete 2
warm-up sets of 8 with increasing
loads until you reach your first
working set of 8.
For working sets you will ideally stay
at the same challenging load for all
sets only increasing as needed.
Remember to start out loading
conservatively!
Note: If there are no warm-up sets
then gradually increase weight each
set.
READING THE WORKOUTS
If you see an exercise with rep
numbers listed as such, then you
will complete the number of reps
with its corresponding set.
So in this case it would be 20
reps for set 1, 16 reps for set 2, 12
reps for set 3 and then a dropset
on the 4th set.
A Drop Set Is an
advanced
training
technique that
crams multiple
sets into one set
to reach muscle
failure.
In this example
(10/10/10) you
would complete 10
reps, then drop the
weight about
10-30% and
complete another
10 reps, then do the
same one last time.
If you see two exercises with the same number and
different letters (1a, 1b) then they are to be completed
as a Superset. No rest in between exercises. Rest starts
after the second exercise is completed.
This means you will complete
100 reps of this exercise,
WITH GREAT FORM, as fast as
possible. If you need to rest
then you will only rest 10s at a
time AKA "Rest Pause".
WEEK 1
WEEK 1 - BASELINE
Day 1 - Deadlift Max Effort - Testing
1) Conventional or Sumo Deadlift: 5,4,3,2,1+, rest: 3-4 mins
2) Pause Goblet Squat: 2^4x6, rest: 90-120s
3) Contralateral KB Split Squat: 4x10 ea. leg, rest: 90s
4) Swiss Ball Hamstring Curl: 3x10, rest: 60s
5) Loaded Back Extension: 3x12, rest: 60-90s
Day 2 - Metabolic Conditioning: Aerobic
1) Assault Bike Ride or Run - 2 Miles AFAP, record time
2) DB Carry 10 x 20 steps, 30s Rest
3) RKC Plank 5 x 20s on 10s off
Day 3 - Bench Press Max Effort - Testing
1) Bench Press: 5,4,3,2,1+, rest: 3-4 mins
2) Incline DB Press: 2^4x6, rest: 90-120s
3) SA DB Row: 4x10 ea. arm, rest: 90s
4a) Half Kneeling SA DB Press: 3x8 ea. arm, rest: 90s
4b) Supinated Lat Pulldown: 3x12, rest: 60s
5) Band or Cable Kneeling Face Pull : 3x20, rest: 60s
WEEK 1 - BASELINE
Day 4 - Metabolic Conditioning: Anaerobic
1) Box Jumps 8 x 3, 30s rest
2) Bike Sprints or Treadmill Sprints - 8 x 10s on, 50s off
3) Calf Raises 100 AFAP
Day 5 - Box Squat Max Effort - Testing
1) Barbell Box Squat: 5,4,3,2,1+, rest: 3-4 mins
2) DB RDL: 1^4x6, rest: 90s-120s
3) KB Front Rack Reverse Lunge: 4x8 ea, rest: 90s
4) Barbell Glute Bridge: 3x10, rest: 90s
5) Reverse Hyper Machine/or on Bench: 3x12, rest: 60s
Day 6 - Upper Hypertrophy
1) Slight Decline DB Bench Press: 2^4x6 rest: 90-120s
2) Stretch Push-Up: 4x10 rest: 90s
3) Pull Up: 3xAMRAP rest: 90-120s
4a) Seated Cable Row: 4x12
4b) Tricep Pushdown: 4x12, rest: 60s
5) Chest Supported Rear Delt Raise: 3x20, rest: 60s
WEEK 2
WEEK 2
Day 1 - Lower Strength - 5RM
1) Barbell or SSB Front Squat: 5RM (~70%) rest: 2-3 mins
2) Barbell Rack/Block Pull: 2^4x6, rest: 90-120s
3) KB Split Squat: 4x10 ea. leg, rest 90s
4) Banded DB Hip Thrust: 3x12, rest: 60s
5) Reverse Hyper Machine/or on Bench: 3x15, rest: 60-90s
Day 2 - Metabolic Conditioning: Aerobic
Assault Bike Ride or Run - 2 Miles AFAP, record time, beat week 1 time
DB Carry 10 x 20 steps, 30s Rest, increase load from week 1
Side Plank 6 x 20s on 10s off, Alternate sides each round
Day 3 - Upper Strength - 5RM
1) Barbell Floor Press: 5RM (~70%) rest: 2-3 mins
2) Neutral Grip Incline DB Press: 2^4x6, rest: 90-120s
3) SA Symmetrical Stance DB Row: 4x10 ea, rest: 90s
4a) Seated Bottoms Up KB Press: 3x8
4b) Wide Grip Lat Pulldown: 14,12,10, rest: 60s
5) Band Pull Apart: 100 reps AFAP, 10s rest pause
WEEK 2
Day 4 - Metabolic Conditioning: Anaerobic
Loaded Seated Jumps 8 x 3, 30s rest
Bike Sprints or Treadmill Sprints - 8 x 10s on, 50s off
Calf Raises 100 AFAP
Day 5 - Lower Hypertrophy
1) Barbell RDL: 2^4x6 rest: 120s
2) Knee-Banded Goblet Squat: 1^4x10, rest: 90s-120s
3) DB Deficit Reverse Lunge: 4x8 ea, rest: 90s
4) Swiss Ball Hamstring Curl: 3x12, rest: 60s
5) Loaded Back Extension: 3x12, 60s
Day 6 - Upper Hypertrophy
1) Slight Incline DB Bench Press: 2^4x8 rest: 90-120s
2) Loaded Push-Up: 4x10 rest: 90s
3) ECC Chin Up: 3x5 rest: 90-120s
4a) Pronated Seated Cable Row: 4x12
4b) Tricep Rope Extension: 4x12, rest: 60s
5) Chest Supported Facepull: 3x20, rest: 60s
WEEK 3
WEEK 3
Day 1 - Lower Strength - 3RM
1) Barbell Rack/Block Pull: 3RM (~80-90%) rest: 2-3 mins
2) Zercher Box Squat: 2^4x6, rest: 90-120s
3) ECC DB Bulgarian Split Squat: 4x8 ea. leg, rest 90s
4) Banded Barbell Glute Bridge: 3x12, rest: 60s
5) Loaded Back Extension: 3x15, rest: 60
Day 2 - Metabolic Conditioning: Aerobic
Assault Bike or Running Intervals - 6 x 1min hard, 1min easy, 6 x 30s
hard, 30s easy
SA DB Carry 10 x 20 steps ea arm, 30s rest
Side Plank 8 x 20s on 10s off, Alternate sides each round
Day 3 - Upper Strength - 3RM
1) Incline Barbell Bench Press: 3RM (~70-80%) rest: 2-3 mins
2) Neutral Grip DB Bench Press: 2^4x8, rest: 90-120s
3) SA Landmine Row: 4x10 ea, rest: 90s
4a) SA Half Kneeling DB Press: 3x8 ea
4b) Neutral Grip Lat Pulldown: 16,14,12+, rest: 60s
5) Band Facepull: 100 reps AFAP, 10s rest pause
WEEK 3
Day 4 - Metabolic Conditioning: Anaerobic
MB Depth Jump 8 x 3, 30s rest
Bike Sprints or Treadmill Sprints - 10 x 10s on, 50s off
DB Calf Raises 100 AFAP
Day 5 - Lower Hypertrophy
1) 1.5 Goblet Squat: 10,8,6,AMRAP, rest: 90-120s
2) Deficit Dual KB Sumo Deadlift: 1^4x8, rest: 90s-120s
3) RFE DB Split Squat: 4x10 ea, rest: 90s
4) Banded Low Box Hip Thrust: 3x12, rest: 60s
5) Prone Hamstring Curl (Band or Machine): 25,20,15, rest: 60s
Day 6 - Upper Hypertrophy
1) DB Hex Press: 1^4x10 rest: 90-120s
2) Loaded Push-Up: 4xAMRAP rest: 90s
3) ECC Chin Up: 3x6 rest: 90-120s
4a) Pronated Seated Cable Row: 4x15
4b) Tricep Rope Extension: 4x15, rest: 60s
5) DB Rear Delt Raise: 3x20, rest: 60s
WEEK 4
WEEK 4
Day 1 - Lower Strength - Max Effort
1) Chain SSB Box Squat: 5,4,3,2,1+ rest: 3-4 mins
2) Barbell Sumo RDL: 2^4x6, rest: 90-120s
3) Front Rack KB FFE Split Squat: 4x8 ea. leg, rest 90s
4) SL Swiss Ball Hamstring Curl: 3x10 ea, rest: 60s
5) Loaded Back Extension: 3x10 + 10s hold, rest: 60s
Day 2 - Metabolic Conditioning: Aerobic
Assault Bike or Running Intervals - 8 x 1min hard, 1min easy, 4 x 30s
hard, 30s easy
SA DB Carry 10 x 20 steps ea arm, 30s rest
Side Plank 10 x 20s on 10s off, Alternate sides each round
Day 3 - Upper Strength - Max Effort
1) Block Barbell Bench Press: 5,4,3,2,1+ rest: 3-4 mins
2) Incline Neutral Grip DB Press: 2^4x8, rest: 90-120s
3) Loaded Pull-Up: 4x3, rest: 90-120s
4a) ECC DB Z-Press: 3x8
4b) Meadow's Row: 3x12 ea, rest: 60s
5) X-Pattern Pull Apart: 100 reps AFAP, 10s rest pause
WEEK 4
Day 4 - Metabolic Conditioning: Anaerobic
MB Triple Depth Jump 6 x 2, 45s rest
Bike Sprints or Treadmill Sprints - 10 x 10s on, 50s off
DB Calf Raises 100 AFAP
Day 5 - Lower Hypertrophy
1) Trap Bar RDL: 1^5x5, rest: 90-120s
2) 1.5 Goblet Squat: 1^4x8, rest: 90s-120s
3) CL Bulgarian KB Split Squat: 4x10 ea, rest: 90s
4) Banded Barbell Glute Bridge: 3x12, rest: 60s
5) Band Hamstring Curl: 100 reps AFAP, 10s rest pause
Day 6 - Upper Hypertrophy
1) Slight Decline DB Bench: 1^5x5, rest: 90-120s, last set AMRAP
2) Loaded Stretch Push-Up: 1^4x6, rest: 90s
3) Wide Grip Lat Pulldown: 16,14,12,10 rest: 90-120s
4a) Supinated Seated Cable Row: 4x15
4b) Tricep Pushdown: 4x15, rest: 60s
5) Band or Cable Kneeling Face Pull: 3x25, rest: 60s
WEEK 5
WEEK 5
Day 1 - Lower Strength - 6RM
1) Trap Bar Deadlift (High Handle): 6RM (~80%) rest: 3 mins
2) SSB or Barbell Split Squat: 1^4x8 ea leg, rest: 90-120s
3) Barbell Zercher Good Morning: 2^4x6, rest 90s
4) SL Swiss Ball Hamstring Curl: 3x12 ea, rest: 60s
5) Loaded Back Extension: 3x12 + 10s hold, rest: 60s
Day 2 - Metabolic Conditioning: Aerobic
Assault Bike Intervals 10 x 1min hard, 1min easy , 5 x 30s hard, 30s easy
SA OH DB Carry 10 x 20 steps ea arm, 30s rest
Weighted Plank 8 x 20s on 10s off
Day 3 - Upper Strength - 6RM
1) Reverse Band Bench Press: 6RM (~80%) rest: 3 mins
2) Slight Incline DB Bench Press: 2^4x8, rest: 90-120s
3) Loaded Pull-Up: 4x4 , rest: 90-120s
4a) Standing SA Neutral DB Press: 3x8 ea
4b) SA DB Row: 3x12 ea, rest: 60s
5) Band Pull Apart: Tabata: 6 x 20s on, 10s off
WEEK 5
Day 4 - Metabolic Conditioning: Anaerobic
DB Loaded Seated Jump 6 x 3, 30s rest
Depth Drop + Broad Jump 4 x 2, 45s rest
Bike Sprints or Treadmill Sprints - 8 x 15s on, 45s off
DB Calf Raises 100 AFAP
Day 5 - Lower Hypertrophy
1) Banded Low Box Hip Thrust: 1^5x8, rest: 90-120s
2) Pause SSB Back Squat: 1^4x5, rest: 90s-120s
3) 1.5 DB Reverse Lunge: 4x8 ea, rest: 90s
4) Cable Pull Through: 20,15,12+ rest: 60s
5) Band Hamstring Curl: 100 reps AFAP, 10s rest pause
Day 6 - Upper Hypertrophy
1) Close Grip Barbell Bench: 1^5x8, rest: 90-120s
2) Incline ALT DB Bench Press: 4x6 ea, rest: 90s
3) ECC Supinated Lat Pulldown: 4x10 rest: 90-120s
4a) Seated Cable Row: 4x15
4b) DB Skull Crusher: 4x12, rest: 60s
5) Tall Kneeling Facepull: 20,25,30 rest: 60s
WEEK 6
WEEK 6
Day 1 - Lower Strength - 4RM
1) Zercher Barbell Box Squat: 4RM (70-75%), rest: 2-2.5 mins
2) Banded Barbell RDL: 2^4x5, rest: 90s-120s
3) SSB or Barbell Reverse Lunge: 4x8 ea, rest: 90s-120s
4) Leg Press or Heel Elevated Goblet Squat: 20,15,12, rest: 90s-120s
5) Glute Ham Raise: 3x10, rest: 60s
Day 2 - Metabolic Conditioning: Aerobic
Assault Bike Intervals 10 x 1min hard, 1min easy, 5 x 30s hard, 30s easy
SA OH DB Carry 10 x 20 steps ea arm, 30s rest
Weighted Plank 8 x 20s on 10s off
Day 3 - Upper Strength - 4RM
1) Neutral Bar Bench Press or Close Grip Barbell Bench Press: 4RM (75-70%) rest: 2mins
2) Incline DB Neutral Grip Bench Press: 2^4x6 ea, rest: 90s-120s
3) Loaded Pull Up: 4x3, rest: 120s
4a) Eccentric DB Z-Press: 3x8
4b) Meadow's Row: 3x12 ea, rest: 90s
5) Chest Supported Y's & T's: 3x12, rest: 60s
WEEK 6
Day 4 - Metabolic Conditioning: Anaerobic
DB Loaded Seated Jump 6 x 3, 30s rest
Depth Drop + Broad Jump 4 x 2, 45s rest
Bike Sprints or Treadmill Sprints - 8 x 15s on, 45s off
DB Calf Raises 100 AFAP
Day 5 - Lower Hypertrophy
1) Banded Low Box Hip Thrust: 1^6x6, rest: 90-120s
2) Pause Trap Bar Deadlift: 1^4x5, rest: 90s-120s
3) ECC DB Bulgarian Split Squat: 4x10 ea, rest: 90s
4) Cable Pull Through: 25,20,15+ rest: 60s
5) Swiss Ball Hamstring Curl: 100 reps AFAP, 10s rest pause
Day 6 - Upper Hypertrophy
1) Barbell Strict Press: 1^6x6, rest: 90-120s
2) Slight Decline DB Bench Press: 10,8,6,AMRAP, rest: 90s
3) Neutral Grip Lat Pulldown: 20,16,12,10, rest: 90-120s
4a) Symmetrical Stance SA DB Row: 4x12 ea
4b) DB Skull Crusher: 4x15, rest: 60s
5) Cable Facepull: 3 x 30 rest: 60s
WEEK 7
WEEK 7
Day 1 - Lower Strength - 2RM
1) Low Handle Trap Bar Deadlift: 2RM (80-90%), rest: 3-3.5 mins
2) SSB or Barbell Front Box Squat: 2^4x5, rest: 90s-120s
3) FFE DB Split Squat: 4x8 ea, rest: 90s-120s
4) Barbell Glute Bridge: 3x12, rest: 90s-120s
5) Loaded Glute Ham Raise: 3x10, rest: 60s
Day 2 - Metabolic Conditioning: Aerobic
Assault Bike or Running Intervals: 4 x 1.5min hard, 1.5min easy, 4 x 1min
hard, 1min easy, 4 x 30s hard, 30s easy
SA OH DB Carry: 10 x 20 steps ea arm, 30s rest
Weighted Plank: 8 x 20s on 10s off
Day 3 - Upper Strength - 2RM
1) Barbell Floor Press: 2RM (85-95%) rest: 2.5-3mins
2) Slight Decline DB Neutral Grip Bench: 2^4x8, rest: 90s-120s
3) Loaded Pull Up: 4x4 rest: 90-120s
4a) Half-Kneeling Landmine Press: 3x8 ea
4b) SA Landmine Row: 3x12 ea, rest: 90s
5) Chest-Supported Y's & T's: 3x15, rest: 60s
WEEK 7
Day 4 - Metabolic Conditioning: Anaerobic
DB Loaded Seated Jump 6 x 3, 30s rest
Depth Drop + Broad Jump 4 x 2, 45s rest
Bike Sprints or Treadmill Sprints - 8 x 15s on, 45s off
DB Calf Raises 100 AFAP
Day 5 - Lower Hypertrophy
1) 1.5 Low Box Hip Thrust: 4x10, rest: 2min
2) Eccentric Barbell Back Squat: 4x8,8,6,5 rest: 90s-120s
3) DB Forward + Reverse Lunge: 4x8 ea, rest: 90s
4) Cable Pull Through: 3x20, rest: 60s
5) DB Frog Pump: 100 reps AFAP, 10s rest pause as needed
Day 6 - Upper Hypertrophy
1) DB Bench Press: 4x10, rest: 120s
2) Incline DB Hex Bench Press: 4x8, rest: 90s
^Tricep Pushdown AMRAP after last set
3) Wide Grip Lat Pulldown: 4x20,16,12, Dropset 10/10/10, rest: 90s
4a) SA DB Row: 4x12 ea
4b) DB Skullcrusher: 4x15, rest: 90s
5) Kneeling Face Pull : 3x30, rest: 60s
WEEK 8
WEEK 8
Day 1 - Lower Strength - Max Effort
1) SSB or Barbell Box Squat 5,4,3,2,1+ , rest: 3-3.5mins
2) Barbell RDL 2^4x8 , rest: 90s
3) Deficit Contralateral DB Reverse Lunge 4x10 ea , rest: 75s
4) Barbell Hip Thrust + Abduction 3x10, rest: 60s
5) Banded Reverse Hyper 3x12, rest: 60s
Day 2 - Metabolic Conditioning: Aerobic
Assault Bike or Running Intervals: 4 x 1.5min hard, 1.5min easy, 4 x 1min
hard, 1min easy, 4 x 30s hard, 30s easy
SA OH DB Carry: 10 x 20 steps ea arm, 30s rest
Weighted Plank: 8 x 20s on 10s off
Day 3 - Upper Strength - Max Effort
1) Reverse Band Barbell Bench 5,4,3,2,1+ , rest: 2.5-3mins
2) Slight Incline DB Bench 2^4x8, rest: 90s
3) Loaded Pull-Up 4x5, rest: 90-120s
4a) Half Kneeling Bottoms Up KB Press 3x8 ea
4b) Half Kneeling SA Cable Row 3x15 ea , rest: 60s
5) Seated Shoulder Combo 3x10, rest: 60s
WEEK 8
Day 4 - Anaerobic
MB Triple Depth Jump 6 x 2, 30s
(Bike Sprints or Treadmill Sprints - 10 x 10s on, 50s off)
DB Calf Raises 100 AFAP
Day 5 - Lower Hypertrophy
1) SSB or Barbell Front Squat 10,8,6,AMRAP, rest: 90-120s
2) Dual KB Deficit Sumo Deadlift 4x12, rest: 90s
3) SSB RFE Split Squat 4x8 ea, rest: 75s
4) Loaded Back Extension 15,12,10, rest: 60s
5) Double Banded Hip Thrust 100 reps AFAP, 10s rest pause
Day 6 - Upper Hypertrophy
1) Incline DB Bench Press 10,8,6,AMRAP, rest: 90s
2) DB Hex Press 4x10, Tricep Pushdown AMRAP after last set, rest: 90s
3) Supinated Lat Pulldown 20,16,12, Dropset 10/10/10 , rest: 60s
4a) ECC Seated Row 4x12
4b) Rope Tricep Extension 4x15, rest: 60s
5) Chest Supported Face Pull 20,15,12 , rest: 45s
WEEK 9
WEEK 9 - Power Conversion
Day 1 - Lower Strength "Deload"
1) Sumo/Conventional Barbell Deadlift 5 x 5 @ 50%,60%,65%,70%,70% , 120s rest
2) KB Front Rack Box Squat 2^4x10 , 90s rest
3) Pause DB Split Squat 4x6 ea , 4 sec pause , 75s rest
4) Barbell Hip Thrust + 2 Abductions 3x8 , 60s rest
5) Loaded Back Extension 4x10 , 60s rest
Day 2 - Metabolic Conditioning: Aerobic
Bike Ride - 5 miles AFAP record time
SA OH DB Carry: 10 x 20 steps ea arm, 30s rest
Weighted Plank: 8 x 20s on 10s off
Day 3 - Upper Strength - "Deload"
1) Barbell Bench Press 5 x 5 @ 50%,60%,65%,70%,70% , 120s rest
2) Decline DB Neutral Grip Floor Press 2^4x8 , 75s rest
3) ECC Neutral Grip Lat Pulldown 4x10 , 60s rest
4a) Seated Bottoms Up Press 3x10
4b) Symmetrical Stance DB/KB SA Row 3x15 ea, 60s rest
5) Seated Shoulder Combo 3x12 , 60s rest
WEEK 9 - Power Conversion
Day 4- Anaerobic
MB Triple Depth Jump 6 x 2, 30s
(Bike Sprints or Treadmill Sprints - 10 x 10s on, 50s off)
DB Calf Raises 100 AFAP
Day 5 - Lower Power - Dynamic Effort
1) Banded SSB Box Squat 2^8x3, 30s rest, ~40%
2) Chain or Banded Trap Bar Deadlift 2^8x3, 30s rest, ~40%
3) SSB Reverse Lunge 4x6 ea , 90s rest
4) Sled or Cable Pull Through 4x12 , 60s rest
5) Feet Elevated Banded Glute Bridge 100 reps AFAP , 10s rest pause
Day 6 - Upper Power - Dynamic Effort
1) Banded Barbell Bench Press 2^8x3, 30s rest, ~40%
2) Alternating Incline DB Bench 2^4x8 ea , 90s rest
3) Loaded Pull Up 3xAMRAP , 90-120s rest
4a) Chest Supported DB Row 4x12
4b) Hand Release Push-Up 4x10 , 60s rest
5) Resistance Band Reverse Fly + Raise 3x15, 45-60s rest
WEEK 10
WEEK 10
Day 1- Lower Strength - 5RM
1) SSB Pin Squat (Add Chains if possible) 5RM , rest: 2.5-3mins
2) Banded Barbell RDL 3^4x5, rest: 90s
3) SSB/Barbell Bulgarian Split Squat 4x8 ea , rest: 90s
4) Pause Barbell Hip Thrust 3x8, 4s Pause , rest: 75s
5) Loaded Glute Ham Raise 3xAMRAP, rest: 90s
Day 2 - Metabolic Conditioning: Aerobic
Bike Ride - 5 miles AFAP record time
SA OH DB Carry: 10 x 20 steps ea arm, 30s rest
Weighted Plank: 8 x 20s on 10s off
Day 3 - Upper Strength - 5RM
1) Barbell Floor Press 5RM, rest: 2-3mins
2) Slight Incline Neutral Grip DB Bench Press 3^4x5, rest: 90s
3) ECC Wide Grip Lat Pulldown 4x12 , rest: 75s
4a) Half Kneeling SA DB Press 3x8 ea
4b) Chest Supported DB Row 3x15, rest: 60s
5) DB T&I Raise 3x15, rest: 45s
WEEK 10
Day 4 - Anaerobic
MB Triple Depth Jump 6 x 2, 30s
(Bike Sprints or Treadmill Sprints - 10 x 10s on, 50s off)
DB Calf Raises 100 AFAP
Day 5 - Lower Power - Dynamic Effort
1) Banded Block Pull 2^10 x 2, rest: 30s, ~45%, + Power AMRAP* on last set
2) Chain or Banded SSB Box Squat 2^10 x 2, rest: 30s, ~45%, + Power AMRAP*
on last set
3) Dynamic 90-90 DB Reverse Lunge 4x6 ea, rest: 75s
4) Sled or Cable Pull Through 4x15, rest: 60s
5) DB Split Squat Hold 3x20s ea leg, increase weight each set, no rest in between
legs, rest 60s in between sets
Day 6 - Upper Power - Dynamic Effort
1) Banded Neutral Bar Bench Press 2^10 x 2, rest: 30s, ~45%
2) Banded Loaded Stretch Push Up 4 x AMRAP, rest: 90-120s
3) Loaded Chin Up 5 x 3 , rest: 90s
4a) Landmine SA Row 4 x 10 ea
4b) Hand Release Push Up 4 x 12, rest: 60s *add weight if needed
5) Resistance Band Reverse Fly + Raise 3 x 15 , rest 45s
*Power AMRAP - Completing As many reps as possible using the loss of speed/power as an
indicator of failure. In other words, when you start to slow down you end the set.
WEEK 11
WEEK 11
Day 1 - Lower Strength - 3RM
1) Conventional Barbell Block/Rack Pull 3RM , rest: 3-3.5mins
2) SSB/Barbell Front Squat 3^4 x 4, rest: 90-120s
3) Chaos DB Bulgarian Split Squat 4 x 8 ea, rest: 75s
4) Barbell Hip Thrust + 3 Abductions 3 x 6, rest: 75s
5) Loaded Back Extension 3 x 10 + 10s hold , rest: 60s
Day 2 - Metabolic Conditioning: Aerobic
Bike Ride - 5 miles AFAP record time
SA OH DB Carry: 10 x 20 steps ea arm, 30s rest
Weighted Plank: 8 x 20s on 10s off
Day 3 - Upper Strength - 3RM
1) Barbell Pin or Block Bench Press 3RM, rest: 2-3mins
2) Loaded Stretch Push Up 3^4 x 5 last set AMRAP, rest: 90s
3) Neutral Grip Lat Pulldown 20,16,14,12+ (last set AMRAP), rest: 75s
4a) Standing DB Neutral Press 3 x 10
4b) Dead Stop SA KB Row 3 x 12 ea, rest: 60s
5) Seated Shoulder Combo 3 x 10, last set AMRAP, rest: 60s
WEEK 11
Day 4 - Anaerobic
MB Triple Depth Jump 6 x 2, 30s
(Bike Sprints or Treadmill Sprints - 10 x 10s on, 50s off)
DB Calf Raises 100 AFAP
Day 5 - Lower Power
1) Banded SSB Box Squat 2^8 x 3, rest: 30s , ~45%
2) Banded Sumo Deadlift 2^10 x 1, rest: 30s , ~50% - SPEED!
3) 1.5 DB Reverse Lunge 4 x 8 ea, rest: 75s
4) Sled or Cable Pull Through 4 x 15, rest: 60s
5) Band Hamstring Curl 100 reps AFAP, 10s rest pause
Day 6 - Upper Power
1) Banded Barbell Bench Press 2^8 x 3, rest: 30s , ~45%
2) Alternating Incline DB Bench 1^4 x 6 ea, rest: 90s
3) Loaded Chin Up 5 x 4, rest: 90s
4a) Trap Bar/Neutral Bar Bent Over Row 4 x 10
4b) Slow Burn Push Up 4 x 5, Last set AMRAP, rest: 60s
5) Chest Supported Rear Delt Raise 3 x 25, rest: 45s
WEEK 12
WEEK 12
Day 1 - Deadlift (Strongest Stance) - Max Day!
1) Conventional or Sumo Deadlift 5,4,3,2,1+, rest: 3-4mins
2) Pause Goblet Squat 2^4 x 6, rest: 90s
3) Contralateral KB Split Squat 4 x 10ea, rest: 90s
4) Swiss Ball Hamstring Curl 3 x AMRAP , rest: 60s
5) Loaded Back Extension 3 x 12, rest: 60s
Day 2 - Metabolic Conditioning: Aerobic
Bike Ride - 6 miles AFAP record time
SA OH DB Carry: 10 x 20 steps ea arm, 30s rest
Weighted Plank: 8 x 20s on 10s off
Day 3 - Bench Press - Max Day!
1) Barbell Bench Press 5,4,3,2,1+, rest: 3-4mins
2) Incline DB Bench 2^4 x 6, rest: 90s
3) SA DB Row 4 x 10 ea, rest: 75s
4a) Half Kneeling DB Press 3 x 8
4b) Supinated Lat Pulldown 3 x 12, rest: 60s
5) Kneeling Face pull 3 x 20, rest: 60s
WEEK 12
Day 4 - Anaerobic
Box Jumps 8 x 3, 30s
(Bike Sprints or Treadmill Sprints - 8 x 10s on, 50s off)
Calf Raises 100 AFAP
Day 5 - Back Squat - Max Day!
1) Barbell Back Squat or Barbell Box Squat 5,4,3,2,1+, rest: 3-4mins
2) DB RDL 2^4 x 6 , rest: 90s
3) 1.5 DB Reverse Lunge 4 x 8 ea, rest: 75s
4) Barbell Glute Bridge 3 x 10, rest: 60s
5) Reverse Hyper 3 x 12, rest: 60s
Day 6 - Upper Hypertrophy
1) Slight Decline DB Bench Press 2^6 x 6, rest: 90-120s
2) Loaded Stretch Push-Up 4 x 8, last set AMRAP , rest: 90s
3) Pull Up 3 x AMRAP , rest: 2mins
4a) Seated Cable Row 4 x 15
4b) Tricep Pushdown 4 x 15, rest: 60s
5) Chest Supported Rear Delt Raise 3 x 25, rest: 60s
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