Advanced Athlete Power + Hypertrophy (Strength Bias) // Overview:
Welcome to your new 12wk program!
Before you get started there are a few things I would like you to take note of.
• If at any time I choose to update this program, I will email you a revised
copy.
• This program is designed for advanced athletes (3-5 years into their
sport) and as such, includes Olympic Lifts (can be modified) that are
essential for power development and power through ranges of motion.
• This program should NOT be used DURING your sports season due to the
high volume of the movements.
• If you do not know what an exercise is, please check the exercise list on
the last page of this document.
• All exercises, regardless of % to 1 rep max (1RM), are to be performed
with MAXIMAL INTENT, meaning, the athlete should seek to recruit the
muscle as if performing a maximal effort lift.
• A “+” next to the percentage means to add weight from the previous week
and/or add small increments per set!
• There is a space left in the program for the athlete to document their
weights for each session.
• If at any point an athlete feels their form is incorrect, please do not
hesitate to send me video footage at IG: “Balanced.Athlete” or ask for a
form review via TikTok: “Samtlr_Fitness”.
• Due to the volume of requests I get, I can not guarantee I will respond
immediately, but I will do my best to accommodate.
• If an exercise is listed as WEIGHTED, and you are unable to do the
exercise with additional weight or bodyweight, do not hesitate to do an
assisted version with bands or a machine until you are capable.
• Reps in Reserve means how many reps you feel you are able to perform
before form or muscle failure.
• Take this process slowly, PROGRESSIVELY OVERLOAD only with small
increments and do not overload too much on a weekly basis. Anything
more than 10% per week can lead to injury.
• The content of this PDF is the Intellectual Property of myself, and sharing
this program with friends is not allowed.
• If you wish to have workout partners or friends do the workouts with
you, please direct them to purchase the program themselves.
• Here is an overview of the program:
Monday: Weightlifting + Strength
Tuesday: Strength + Pull + Plyo
Wednesday: Active Recovery
Thursday: Weightlifting + Strength
Friday: Strength + Push + Plyo
Saturday: Weightlifting + Hypertrophy
Sunday: Rest Day
Enjoy! And don’t forget to tag me in your posts on social media.
Sam Taylor
Monday – Week1:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
Hi-Hang
Power
Snatch
10 x 2
70% 1RM
No
Reps In
Reserve
N/A
Snatch Pull
5x5
80-100%
No
N/A
Back Squat
3x6
70% 1RM
No
3
Weighted
Pull Up
Strict Press
5x4
80%
Yes
2-3
4x6
80%
Yes
2-3
Seated Strict
Press
Weighted
Chin Up
2 x 12
80%
Yes
2
2 x 10-12
80%
Yes
2
Intensity
Superset?
Tuesday – Week1:
Strength + Pull + Plyo
Exercise
Sets x Reps
Weight Used
Weight
Used
Deficit
Deadlift
3 x 10
65% 1RM
Deadlift
Yes
Reps In
Reserve
3-4
Straight Leg
Box Jump
Romanian
Deadlift
Pause Good
Morning
Toes To Bar
3x5
95-100%
Yes
N/A
3x5
85%
No
1-2
3x5
85%
No
1-2
2 x 20
Unbroken
Yes
N/A
Ice-cream
Maker
Pull Ups
2 x 6-8
90%
Yes
1
40 Reps
AMRAP
No
0
Wednesday – Week1:
Active Recovery Day
Exercise
Sets x Reps
Intensity
Superset?
Treadmill
or Jog
5 Min
40-50%
Sprints
6 x 15sec
85-90%
Reverse
Plank
Jump Rope
3 x 20sec
4 x 50
Unbroken
Yes
Side Plank
4 x 20sec
Each Side
Yes
Sprints
6 x 15sec
85-90%
Yes
Plank
6 x 30s
Treadmill
or Jog
5 Min
Weight
Used
Yes
Reps In
Reserve
60s
Recovery
Yes
45s
Recovery
0
Yes
40-50%
Thursday – Week 1:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Power
Clean +
Push Press
1+5 to Daily
Max
100%
No
Reps In
Reserve
N/A
Back Squat
3x5
75% 1RM
No
N/A
Weighted
Lunges
Toes to Bar
Close Stance
Squat
Glute Ham
Raise
Arnold
Press
Hammer
Curl
Skull
Crushers
Bent Lateral
Raise
3x6
80%
Yes
1-3
3 x 20
2 x 12-15
Unbroken
80/100%
Yes
Yes
2 x 12-15
80%
Yes
N/A
1-2 (set 1)
Fail (set 2)
1-2
2 x 10-12
90%
Yes
1-2
2 x 10-12
90%
Yes
1-2
2 x 12-15
90%
Yes
1-2
2 x 10-12
90%
Yes
1-2
Friday – Week 1:
Strength + Push + Plyo
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Bench Press
3x3
85% 1RM
No
Reps In
Reserve
1-2
Incline
Bench Press
1-2 x 6-12
90%
No
1
Cable
Crossover
Weighted
Dips
Broad Jump
Overhead
Walking
Lunge
Plyo Push
Up
Wall Sprints
Tricep
Pushdown
Cable Bicep
21s
2 x 10-15
95%
Yes
1
4x6
90%
Yes
1
3x5
3 x 12
100%
70%
Yes
Yes
N/A
N/A
2 x Fail
100%
Yes
N/A
2 x 12ea
2 x 12-15
100%
90%
Yes
Yes
2 x 21s
90%
Yes
2sec Pause
1-2 (set 1)
Fail (set 2)
1-2 (set 1)
Fail (set 2)
Saturday – Week 1:
Weightlifting + Hypertrophy
Exercise
Sets x Reps
Intensity
Superset?
Hip Clean +
Clean + Jerk
10 x 1.1.1
70%+ 1RM
No
Reps In
Reserve
N/A
Clean Pull
3x3
90% 1RM
No
N/A
Front Squat
DB Bench
Press
Chest
Supported
DB Row
Hamstring
Curl
Tricep
Pushdown
Barbell
Bent Row
Lateral
Raise
Barbell
Bent Over
Shrug
4x4
4 x 12-15
80% 1RM
90%
No
Yes
1st Rep Pause
1-2
4 x 12-15
90%
Yes
1-2
4 x 6-8
80%
Yes
2
2 x 12-15
100%
Yes
2 x 6-12
80%
Yes
1-2 (set 1)
Fail (set 2)
1-2
2 x 12-15
90%
Yes
2 x 6-12
90%
Yes
Sunday – Week 1:
REST
Weight
Used
1-2 (set 1)
Fail (set 2)
1-2 (set 1)
Fail (set 2)
Monday – Week 2:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
Hi-Hang
Power
Snatch
12 x 2
70%+ 1RM
No
Reps In
Reserve
N/A
Snatch Pull
4x4
90-105%
No
N/A
Back Squat
3x4
80% 1RM
No
1-2
Weighted
Pull Up
Strict Press
5x5
80%
Yes
1-3
4x5
85%
Yes
1-2
Seated Strict
Press
Weighted
Chin Up
3 x 10/10/10
85%
Yes
1
3 x 6-12
85%
Yes
1
Intensity
Superset?
Tuesday – Week2:
Strength + Pull + Plyo
Exercise
Sets x Reps
Weight Used
Weight
Used
Deficit
Deadlift
4 x 10
65% 1RM
Deadlift
Yes
Reps In
Reserve
3
Straight Leg
Box Jump
Romanian
Deadlift
Pause Good
Morning
Toes To Bar
4x5
100%
Yes
N/A
3x6
85%
No
1-2
3x6
85%
No
1-2
3 x 20
Unbroken
Yes
N/A
Ice-cream
Maker
Pull Ups
3 x 6-8
90%
Yes
1
50 Reps
AMRAP
No
0
Wednesday – Week2:
Active Recovery Day
Exercise
Sets x Reps
Intensity
Treadmill
or Jog
5 Min
40-50%
Sprints
10 x 20sec
85-90%
Reverse
Plank
Cossack
Squat
Sled Push
6 x 20sec
Superset?
Weight
Used
Yes
Reps In
Reserve
60s
Recovery
Yes
2 x 12
Flow
Yes
Light Weight
2 x 100m
Slow
Yes
Moderate
KB Swings
2 x 20
Form Focus
Yes
Moderate
Jefferson
Curl
Treadmill
or Jog
2 x 10
Slow, light
Yes
Light, form
5 Min
40-50%
Thursday – Week 2:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Power
Clean +
Push Press
1+5 to Daily
Max
100%
No
Reps In
Reserve
N/A
Back Squat
3x6
70%+ 1RM
No
N/A
Weighted
Lunges
Turkish Sit
Up
Close Stance
Squat
3 x 6-10
80%
Yes
1-3
3 x 10
Unbroken
Yes
N/A
3 x 12-15
80/100%
Yes
Glute Ham
Raise
Arnold
Press
Hammer
Curl
Skull
Crushers
Bent Lateral
Raise
3 x 12-15
80%
Yes
1-2 (set 1)
1-2 (set 2)
Fail (set 3)
1-2
3 x 10-12
90%
Yes
1-2
3 x 10-12
90%
Yes
1-2
3 x 12-15
90%
Yes
1-2
3 x 10-12
90%
Yes
1-2
Friday – Week 2:
Strength + Push + Plyo
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Bench Press
3x3
85%+ 1RM
No
Reps In
Reserve
1-2
Incline
Bench Press
2 x 6-12
90%
No
1
Cable
Crossover
Weighted
Dips
Broad Jump
Overhead
Walking
Lunge
Plyo Push
Up
Wall Sprints
Tricep
Pushdown
3 x 10-15
95%
Yes
1
5x6
90%
Yes
1
3x5
3 x 10-12
100%
75%
Yes
Yes
N/A
N/A
3 x Fail
100%
Yes
N/A
3 x 12ea
3 x 12-15
100%
90%
Yes
Yes
Cable Bicep
21s
3 x 21s
90%
Yes
2sec Pause
1-2 (set 1)
1-2 (set 2)
Fail (set 3)
1-2 (set 1)
1-2 (set 2)
Fail (set 3)
Saturday – Week 2:
Weightlifting + Hypertrophy
Exercise
Sets x Reps
Intensity
Superset?
Hip Clean +
Clean + Jerk
12 x 1.1.1
70%+ 1RM
No
Reps In
Reserve
N/A
Clean Pull
3x3
95% 1RM
No
N/A
Front Squat
4x3
85% 1RM
No
DB Bench
Press
Chest
Supported
DB Row
Hamstring
Curl
4 x 12-15
90%
Yes
4 x 12-15
90%
Yes
1st and 2nd
Rep Pause
1-2
Last set fail
1-2
Last set fail
4 x 6-8
80%
Yes
Tricep
Pushdown
3 x 12-15
100%
Yes
Barbell
Bent Row
Lateral
Raise
3 x 6-12
80%
Yes
3 x 12-15
90%
Yes
Barbell
Bent Over
Shrug
3 x 6-12
90%
Yes
Sunday – Week 2:
REST
Weight
Used
2
Last set
eccentric
1-2 (set 1)
1-2 (set 2)
Fail (set 3)
1-2
1-2 (set 1)
1-2 (set 2)
Fail (set 3)
1-2 (set 1)
1-2 (set 2)
Fail (set 3)
Monday – Week 3:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
Hi-Hang
Power
Snatch
12 x 1
75%+ 1RM
No
Reps In
Reserve
N/A
Snatch Pull
3x3
100-115%
No
N/A
Back Squat
3x5
75% 1RM
No
1-2
Weighted
Pull Up
Strict Press
4x6
80%
Yes
1-3
4x4
85%
Yes
1
Seated Strict
Press
4x
10/10/8/8
85%
Yes
1
Weighted
Chin Up
4x6
85%
Yes
1
Intensity
Superset?
Tuesday – Week3:
Strength + Pull + Plyo
Exercise
Sets x Reps
Weight Used
Weight
Used
Deficit
Deadlift
4x
10/10/8/8
65%+ 1RM
Deadlift
Yes
Reps In
Reserve
2
Pause
Straight Leg
Box Jump
Romanian
Deadlift
Pause Good
Morning
Ab Roll Out
4x3
100%
Yes
N/A
4x6
85%
No
1-2
4x6
85%
No
1-2
3 x 12
Unbroken
Yes
N/A
Ice-cream
Maker
Pull Ups
3 x 6-8
90%
Yes
1
60 Reps
AMRAP
No
0
Wednesday – Week3:
Active Recovery Day
Exercise
Sets x Reps
Intensity
Treadmill
or Jog
5 Min
40-50%
Sprints
6-10 x 25m
Ramp + 50m
Max Sprint
6 x 60sec
100%
2 x 12
Flow
Yes
Light Weight
2 x 30
Form Focus
Yes
Moderate
2 x 10
Slow, light
Yes
Light, form
5 Min
40-50%
Plank
Cossack
Squat
Sumo
Deadlift
Jefferson
Curl
Jog
Superset?
Weight
Used
Yes
Reps In
Reserve
90s
Recovery
Yes
Thursday – Week 3:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Power
Clean +
Push Press
1+4 to Daily
Max
100%
No
Reps In
Reserve
N/A
Back Squat
3x4
80%+ 1RM
No
N/A
Skater
Squats
Bird Dog
Close Stance
Squat
3 x 15ea
80%
Yes
1-3
3 x 12
3 x 12-15
N/A
80/100%
Yes
Yes
Glute Ham
Raise
Arnold
Press
Hammer
Curl
Skull
Crushers
Bent Lateral
Raise
3 x 12-15
80%
Yes
N/A
1-2 (set 1)
Fail (set 2)
Fail (set 3)
1-2
3 x 10-12
90%
Yes
3 x 10-12
90%
Yes
3 x 12-15
90%
Yes
3 x 10-12
90%
Yes
1-2 (set 1/2)
Fail (set 3)
1-2 (set 1/2)
Fail (set 3)
1-2 (set 1/2)
Fail (set 3)
1-2 (set 1/2)
Fail (set 3)
Friday – Week 3:
Strength + Push + Plyo
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Bench Press
3x3
85%+ 1RM
No
Reps In
Reserve
1-2
Incline
Bench Press
2 x 6-12
90%
No
1
Cable
Crossover
Weighted
Dips
Broad Jump
Standing
Single DB
Press
Plyo Push
Up
Wall Sprints
Tricep
Pushdown
Cable Bicep
21s
3 x 10-15
95%
Yes
1
5x8
90%
Yes
1
3x6
3 x 12-15
100%
75%
Yes
Yes
N/A
1-2
3 x Fail
100%
Yes
N/A
3 x 12ea
3 x 12-15
100%
90%
Yes
Yes
3 x 21s
90%
Yes
2sec Pause
1-2 (set 1)
Fail (set 2/3)
1-2 (set 1)
Fail (set 2/3)
Saturday – Week 3:
Weightlifting + Hypertrophy
Exercise
Sets x Reps
Intensity
Superset?
Hang Clean
+ Jerk
12 x 1+1
70%+ 1RM
No
Reps In
Reserve
N/A
Clean Pull
3x3
100-110%
1RM
No
N/A
Front Squat
DB Bench
Press
Chest
Supported
DB Row
Hamstring
Curl
5x2
4 x 12-15
85-90% 1RM
90%
No
Yes
4 x 12-15
90%
Yes
Pause both
1-2
Fail (set 3/4)
1-2
Fail (set 3/4)
4 x 6-8
80%
Yes
Tricep
Pushdown
Barbell
Bent Row
Lateral
Raise
Barbell
Bent Over
Shrug
3 x 12-15
100%
Yes
3 x 6-8
80%
Yes
3 x 12-15
90%
Yes
3 x 6-12
90%
Yes
Sunday – Week 3:
REST
Weight
Used
2
Last set
eccentric
1-2 (set 1)
Fail (set 2/3)
1-2
1-2 (set 1)
Fail (set 2/3)
1-2 (set 1)
Fail (set 2/3)
Monday – Deload Week 4:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
Hi-Hang
Power
Snatch
Build to 1 Rep
Max
100%
No
Reps In
Reserve
N/A
Panda Pull
2x8
60-65% 1RM
No
N/A
Back Squat
3x2
80% 1RM
No
1-2
Weighted
Pull Up
Push Press
2 x Fail
100%
Yes
1-3
2 x 10
85%
Yes
1
Intensity
Superset?
Tuesday – Deload Week4:
Strength + Pull + Plyo
Exercise
Sets x Reps
Weight Used
Weight
Used
Deficit
Deadlift
4x
10/10/8/6
65%+ 1RM
Deadlift
Yes
Reps In
Reserve
2
Seated
Straight Leg
Box Jump
Romanian
Deadlift
Pause Good
Morning
Hollow
Body Hold
Bounds
4x2
100%
Yes
N/A
2x8
80%
No
1-2
2x8
80%
No
1-2
3 x 30s
Unbroken
Yes
N/A
1 x 12
90%
Yes
1
Wednesday – Deload Week4:
Active Recovery Day
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Reps In
Reserve
Treadmill
or Jog
5 Min
40-50%
Cossack
Squat
Jefferson
Curl
Jog
2 x 12
Flow
Yes
Light Weight
2 x 10
Slow, light
Yes
Light, form
15 Min
40-50%
Thursday – Deload Week 4:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Power
Clean +
Push Press
1+1 to Daily
Max
100%
No
Reps In
Reserve
N/A
Back Squat
Build to
heavy 2 rep
80%+ 1RM
No
N/A
Skater
Squats
Bird Dog
Glute Ham
Raise
Arnold
Press
Hammer
Curl
Skull
Crushers
Bent Lateral
Raise
3 x 15ea
80%
Yes
1-3
3 x 12
3 x 12-15
N/A
80%
Yes
Yes
N/A
1-2
2 x 10-12
90%
Yes
1-2 (set 1/2)
2 x 10-12
90%
Yes
1-2 (set 1/2)
2 x 12-15
90%
Yes
2 x 10-12
90%
Yes
1-2 (set 1/2)
Fail (set 3)
1-2 (set 1/2)
Fail (set 3)
Friday – Deload Week 4:
Strength + Push + Plyo
Exercise
Sets x Reps
Intensity
Superset?
Bench Press
Build to a 10
rep max
100%
No
Bench Press
2 x 12-15
90%
No
1
95%
Yes
1
100%
75%
Yes
Yes
N/A
1-2
100%
Yes
2sec Pause
Cable
2 x 10-15
Crossover
Bounds
2 x 10
Standing
3 x 12-15
Single DB
Press
Wall Sprints 3 x 12ea
Saturday – Deload Week 4:
Weightlifting + Hypertrophy
Weight
Used
Exercise
Sets x Reps
Intensity
Superset?
Hang Clean
30 Reps
65% 1RM
No
Reps In
Reserve
AMRAP
Jerk
3x3
75-80% 1RM
No
N/A
Front Squat
Row
Strict Press
Tricep
Pushdown
Lateral
Raise
Upright
Row
4x3
3 x500m
3 x 12
3 x 12-15
65% 1RM
Moderate
75%
100%
No
Yes
Yes
Yes
N/A
3 x 12-15
85%
Yes
3 x 12-15
70%
Yes
Sunday – Deload Week 4:
REST
Weight
Used
Reps In
Reserve
Moderate
1-2 (set 1)
Fail (set 2/3)
1-2 (set 1)
Fail (set 2/3)
Moderate
Monday – Week 5:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
3 Power
Snatch
Build to Daily
Max
100%
No
Reps In
Reserve
N/A
Snatch Pull
5x5
100-110%
No
N/A
Back Squat
Build to a 1
Rep Max
3 x 12-15
100%
No
80%
Yes
2-3
5x5
80-85%
Yes
2-3
2 x 15
85%
Yes
2
2 x 10-12
80%
Yes
2
Intensity
Superset?
Lat Pull
Down
Push Press
Seated Strict
Press
Weighted
Chin Up
Tuesday – Week 5:
Strength + Pull + Plyo
Exercise
Sets x Reps
Weight Used
Weight
Used
Deadlift
4x6
70-74% 1RM
Yes
Reps In
Reserve
2
Single Leg
Box Jump
Romanian
Deadlift
Good
Morning
Farmers
Carry
Single V-Up
3 x 3ea
95-100%
Yes
N/A
2 x 12
90%
No
1
2 x 12
90%
No
1
2 x 40m
Unbroken
Yes
N/A
2 x 12
90%
Yes
1
Jumping
Burpee Pull
Up
20 Reps
AFAP
No
0
Wednesday – Week 5:
Active Recovery Day
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Reps In
Reserve
Treadmill
or Jog
5 Min
40-50%
Plyo Push
Up
Max Box
Jump
Jump Rope
2x6
Yes
No Rest
2x6
Yes
No Rest
2 x 30 reps
Yes
No Rest
Broad Jump
2x6
Yes
Rest 60s
Plank
2-3 x 60s
No
Treadmill
or Jog
5 Min
40-50%
Thursday – Week 5:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Power
Clean
6x3
100%
No
Reps In
Reserve
N/A
BTN Power
Jerk
12 x 1
70% 1RM
No
N/A
Back Squat
Skater
Squats
Close Stance
Leg Press
Glute Ham
Raise
Single
Seated
Press
Preacher
Curl
Lying Skull
Crushers
Rear Delt
Raise
3x5
3 x 15ea
75%
80%
No
No
1-3
1-2
2 x 10-15
80/100%
Yes
2 x 12-15
80%
Yes
1-2 (set 1)
Fail (set 2)
1-2
2 x 10-12
90%
Yes
1-2
2 x 10-12
90%
Yes
1-2
2 x 12-15
90%
Yes
1-2
2 x 10-12
90%
Yes
1-2
Friday – Week 5:
Strength + Push + Plyo
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Bench Press
3x2
90% 1RM
No
Reps In
Reserve
1-2
Incline
Bench Press
3 x 6-12
90%
No
1
Dumbell Fly
Weighted
Dips
Knee Jump
Single Arm
KB Row
Lying Plyo
Ball Toss
Suicides
Tricep
Pushdown
Cable Bicep
21s
3 x 15
3x8
95%
90%
Yes
Yes
1
1
3x5
3 x 12ea
100%
70%
Yes
Yes
N/A
N/A
2x8
100%
Yes
N/A
2 x AFAP
3 x 10-15
100%
90%
No
Yes
3 x 21s
90%
Yes
2 min rest
1-2 (set 1)
Fail (set 2/3)
1-2 (set 1)
Fail (set 2/3)
Saturday – Week 5:
Weightlifting + Hypertrophy
Exercise
Sets x Reps
Intensity
Superset?
Hang +
Power
Clean & Jerk
4x3
4x2
3x1
70-77%
77-85%
85%+
No
Reps In
Reserve
N/A
Lat Pull
Down
3 x 6-12
90%
Yes
N/A
Front Squat
Single DB
Shoulder
Press
Single Leg
RDL
Single Arm
TRX Row
Bulgarian
4x4
3 x 12
82-86%
90%
Yes
Yes
1st Rep Pause
1-2
3 x 12
90%
Yes
1-2
3 x 12
80%
Yes
2
2 x 12-15
100%
Yes
1-2 (set 1)
Barbell
Bent Row
Lateral
Raise
Barbell
Bent Over
Shrug
2 x 6-12
80%
Yes
1-2
2 x 12-15
90%
Yes
2 x 6-12
90%
Yes
1-2 (set 1)
Fail (set 2)
1-2 (set 1)
Fail (set 2)
Sunday – Week 5:
REST
Weight
Used
Monday – Week 6:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
3 Position
Snatch
Build to daily
max
100%
No
Reps In
Reserve
N/A
Snatch Pull
4x4
105-115%
No
N/A
Back Squat
4x3
85% 1RM
No
1-2
Lat Pull
Down
Push Press
4 x 12-15
80%
Yes
1-3
5x4
82-87%
Yes
1-2
Seated Strict
Press
Weighted
Chin Up
3 x 10/8/6
85%
Yes
1
3x6
85%
Yes
1
Intensity
Superset?
Tuesday – Week6:
Strength + Pull + Plyo
Exercise
Sets x Reps
Weight Used
Weight
Used
Deadlift
5x5
74-78% 1RM
Yes
Reps In
Reserve
3
Single Leg
Box Jump
Romanian
Deadlift
Good
Morning
Farmers
Carry
V-Up
3 x 4ea
100%
Yes
N/A
3 x 12
90%
No
1-2
3 x 12
85%
No
1-2
2 x 50m
Unbroken
Yes
N/A
3 x 10
90%
Yes
1
Ground to
Overhead
20 Reps
90%
No
0
Wednesday – Week 6:
Active Recovery Day
Exercise
Sets x Reps
Intensity
Treadmill
or Jog
5 Min
40-50%
Plyo Push
Up
Max Box
Jump
Broad Jump
3x6
Yes
3x6
Yes
3x6
Yes
Light Weight
Sled Push
2 x 20m
Fast
Yes
Moderate
Sumo
Deadlift
Jefferson
Curl
Treadmill
or Jog
2 x 30
Unbroken
Yes
Light
2 x 10
Slow, light
Yes
Light, form
5 Min
40-50%
Thursday – Week 6:
Weightlifting + Strength
Exercise
Sets x Reps
Superset?
Intensity
Superset?
Weight
Used
Weight
Used
Reps In
Reserve
Power
Clean
8x3
100%
No
Reps In
Reserve
N/A
BTN Power
Jerk
12 x 1
75%+ 1RM
No
N/A
Back Squat
Skater
Squats
Close Stance
Squat
3x5
4 x 15ea
75%+
Weighted
No
No
1-3
N/A
3 x 10-15
80/100%
Yes
Glute Ham
Raise
Single
Seated
Press
Preacher
Curl
Lying Skull
Crushers
Rear Delt
Raise
3 x 12-15
80%
Yes
1-2 (set 1)
1-2 (set 2)
Fail (set 3)
1-2
3 x 10-12
90%
Yes
1-2
3 x 10-12
90%
Yes
1-2
3 x 12-15
90%
Yes
1-2
3 x 10-12
90%
Yes
1-2
Friday – Week 6:
Strength + Push + Plyo
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Reps In
Reserve
1-2
Bench Press
3x3
80%+ 1RM
No
Bench Press
2 x 6-8
90%
No
1
Fail (set 2)
Dumbell Fly
Weighted
Dips
Knee Jump
Single Arm
KB Row
Lying Plyo
Ball Toss
Devils Press
Tricep
Pushdown
Cable Bicep
21s
3 x 15
4x8
95%
90%
Yes
Yes
1
1
4x5
4 x 12ea
100%
75%
Yes
Yes
N/A
N/A
3x8
100%
Yes
N/A
2x8
3 x 12-15
100%
90%
No
Yes
3 x 21s
90%
Yes
Death
1-2 (set 1)
Fail (set 2/3)
1-2 (set 1)
Fail (set 2)
Fail (set 3)
Saturday – Week 6:
Weightlifting + Hypertrophy
Exercise
Sets x Reps
Intensity
Superset?
Hang +
Power +
Clean & jerk
3x3
3x2
5x1
70-77%
77-85%
85%+
No
Reps In
Reserve
N/A
Underhand
Lat Pull
Down
3 x 6-12
90%
yes
N/A
Front Squat
4x3
84-88% 1RM
Yes
Single DB
Shoulder
Press
Single Leg
RDL
Single Arm
TRX Row
4 x 12
90%
Yes
1st Rep
Pause
1-2
Last set fail
4 x 12
90%
Yes
4 x 12ea
80%
Yes
Bulgarian
4 x 12ea
100%
Yes
Barbell
Bent Row
Lateral
Raise
3 x 6-12
80%
Yes
3 x 12-15
90%
Yes
Hang Power
Clean
20 Reps
60%
No
Sunday – Week 6:
REST
Weight
Used
1-2
Last set fail
2
Last set
eccentric
1-2 (set 1)
1-2 (set 2)
Fail (set 3)
1-2
1-2 (set 1)
1-2 (set 2)
Fail (set 3)
1-2 (set 1)
Monday – Week 7:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
Snatch
Build to a
daily 3 rep
max
100%
No
Reps In
Reserve
N/A
Snatch Pull
3x3
115-125%
No
N/A
Back Squat
3x4
80%+ 1RM
No
1-2
Lat Pull
Down
Push Press
4 x 15
80%
Yes
1-3
5x3
89%
Yes
1
Seated Strict
Press
4x
10/8/8/6+
85%
Yes
1
Fail (last set)
Weighted
Chin Up
4x6
85%
Yes
1
Fail (last set)
Intensity
Superset?
Tuesday – Week 7:
Strength + Pull + Plyo
Exercise
Sets x Reps
Weight Used
Weight
Used
Deadlift
5x4
78-82%
Yes
Reps In
Reserve
2
Seated
Single Leg
Box Jump
Romanian
Deadlift
Good
Morning
Farmers
Carry
Single V-Up
3 x 4ea
100%
Yes
N/A
4 x 12
90%
No
1-2
4 x 12
85%
No
1-2
3 x 50m
Unbroken
Yes
N/A
3 x 15ea
90%
Yes
1
BTN Snatch
Press
3 x 12
40-50% 1RM
Snatch
No
1
Wednesday – Week 7:
Active Recovery Day
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Reps In
Reserve
Treadmill
or Jog
5 Min
40-50%
Plyo Push
Up
Max Box
Jump
Broad Jump
4x6
Yes
4x6
Yes
4x6
Flow
Yes
Light Weight
Sled Push
2 x 30m
Form Focus
Yes
Moderate
Jefferson
Curl
Jog
2 x 10
Slow, light
Yes
Light, form
5 Min
40-50%
Thursday – Week 7:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Power
Clean
10 x 2
75%
No
Reps In
Reserve
N/A
BTN Power
Jerk
14 x 1
75%+ 1RM
No
N/A
Back Squat
Front Foot
Elevated
Split Squat
Close Stance
Squat
3 x 4ea
3 x 12ea
80%+
70%
No
Yes
1-3
1-2
4 x 6-10
80/100%
Yes
1-2 (set 1)
Fail (set 2/4)
Glute Ham
Raise
Single
Seated
Press
Preacher
Curl
Lying Skull
Crushers
Face Pull
4 x 12-15
80%
Yes
1-2
4 x 10-12
90%
Yes
1-2 (set 1/2)
Fail (set 3)
4 x 10-12
90%
Yes
4 x 12-15
90%
Yes
4 x 10-12
90%
Yes
1-2 (set 1/2)
Fail (set 3)
1-2 (set 1/2)
Fail (set 3)
1-2 (set 1/2)
Fail (set 3)
Friday – Week 7:
Strength + Push + Plyo
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Reps In
Reserve
1-2
Bench Press
3x2
80% 1RM
No
Bench Press
3x6
90%
No
1
Fail (set 2/3)
Dumbell Fly
Weighted
Dips
Knee Jump
to Broad
Jump
Single Arm
KB Row
Lying Plyo
Ball Toss
Devils Press
Tricep
Pushdown
Cable Bicep
21s
4 x 15
4x8
95%
90%
Yes
Yes
1
1
3x3
100%
Yes
N/A
4 x 15
75%
Yes
1-2
3 x 10-12
100%
Yes
N/A
3x8
3 x 12-15
100%
90%
No
Yes
2sec Pause
Fail all sets
3 x 21s
90%
Yes
Fail all sets
Saturday – Week 7:
Weightlifting + Hypertrophy
Exercise
Sets x Reps
Intensity
Superset?
Hang +
Power +
Clean & Jerk
2x3
2x2
10 x 1
70-77%
77-85%
85%+
No
Reps In
Reserve
N/A
Snatch
Balance
4x3
70% 1RM
Snatch
No
N/A
Front Squat
Single DB
Shoulder
Press
Single Leg
RDL
Single Arm
TRX Row
5x2
4 x 15
86-92% 1RM
90%
No
Yes
Pause both
1-2
Fail (set2/4)
4 x 15ea
90%
Yes
1-2
4 x 12ea
80%
Yes
Bulgarian
4 x 15ea
100%
Yes
Barbell
Bent Row
Lateral
Raise
Hang Power
Clean
3 x 6-8
80%
Yes
2
Last set
eccentric
1-2 (set 1)
Fail (set 2/3)
1-2
3 x 12-15
90%
Yes
30 reps
60%
No
Sunday – Week 7:
REST
Weight
Used
1-2 (set 1)
Fail (set 2/3)
N/A
Monday – Deload Week 8:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
Snatch
Build to a
daily 3 rep
max
100%
No
Reps In
Reserve
N/A
Panda Pull
3x8
60-65% 1RM
No
N/A
Back Squat
3x4
85% 1RM
No
1-2
Push Press
Build to a 3
rep max
2 x 10
100%
Yes
1-3
65-70% 1RM
Yes
1
Intensity
Superset?
Push Press
Tuesday – Deload Week 8:
Strength + Pull + Plyo
Exercise
Sets x Reps
Weight Used
Weight
Used
Deadlift
Build to a 6
rep max
100%
Yes
Reps In
Reserve
2
Seated
Single Leg
Box Jump
Pause
Romanian
Deadlift
Pause Good
Morning
Hollow
Body Hold
BTN Snatch
Press
5 x 2ea
100%
Yes
N/A
2x8
80%
No
1-2
2x8
80%
No
1-2
3 x 30s
Unbroken
Yes
N/A
1 x 12-15
40-50% 1RM
Snatch
Yes
1
Wednesday – Deload Week 8:
Active Recovery Day
Exercise
Sets x Reps
Intensity
Treadmill
or Jog
5 Min
40-50%
30 min
Steady State
Cardio
Jefferson
Curl
Jog
2 x 10
Slow, light
15 Min
40-50%
Superset?
Weight
Used
Reps In
Reserve
No
Light Weight
No
Light, form
Thursday – Deload Week 8:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Power
Clean
12 x 1
75%
No
Reps In
Reserve
N/A
Back Squat
3x6
70% 1RM
No
N/A
Front Foot
Elevated
Split Squat
Bird Dog
Hollow
Body Hold
Arnold
Press
Hammer
Curl
Skull
Crushers
Face Pull
2 x 15ea
60%
Yes
1-3
3 x 12
3 x 30s
N/A
80%
Yes
Yes
N/A
1-2
2 x 10-12
90%
Yes
1-2 (set 1/2)
2 x 10-12
90%
Yes
1-2 (set 1/2)
2 x 12-15
90%
Yes
1-2 (set 1/2)
2 x 10-12
90%
Yes
1-2 (set 1/2)
Friday – Deload Week 8:
Strength + Push + Plyo
Exercise
Sets x Reps
Intensity
Superset?
Bench Press
Build to a 1
rep max
100%
No
Dumbell
Bench Press
2 x 12-15
90%
No
1
Dumbell
Floor Fly
Knee Jump
to Bound
Devils Press
2 x 10-15
95%
Yes
1
2x1+6
100%
Yes
2 x 16
40%
Yes
1 Knee Jump
+ 6 Bounds
fast
Isometric
3 x 30s
60-70%
Pin Squat
Saturday – Deload Week 8:
Weightlifting + Hypertrophy
Weight
Used
Reps In
Reserve
Yes
Exercise
Sets x Reps
Intensity
Superset?
Clean & Jerk
15 Reps
75% 1RM
No
Strict Press
3x3
50-55% 1RM
No
N/A
Front Squat
Row
Strict Press
Isometric
Pin Calf
Raise
Lateral
Raise
Bulgarian
2 x 10
3 x500m
3 x 12
3 x 30s
45-55% 1RM
Moderate
30%
60-70%
No
Yes
Yes
Yes
N/A
3 x 12-15
85%
Yes
3 x 12-15
70%
Yes
1-2 (set 1)
Fail (set 2/3)
Moderate
Sunday – Deload Week 8:
REST
Weight
Used
Reps In
Reserve
As little rest
as possible
Moderate
Monday – Week 9:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
Snatch
Build to a 2
rep heavy
100%
No
Reps In
Reserve
N/A
Snatch
Balance
5x2
75% 1RM
Snatch
No
N/A
Back Squat
3 x 10
65%
No
Weighted
Pull Up
Z-Press
2x6
80%
Yes
2-3
2 x 10
100%
Yes
Fail (all sets)
BTN Strict
Press
Lat Pull
Down
2 x 10
85%
Yes
2
2 x 10-12
80%
Yes
2
Intensity
Superset?
Tuesday – Week 9:
Strength + Pull + Plyo
Exercise
Sets x Reps
Weight Used
Weight
Used
Clean
Deadlift
4 x 5-7
78-82% 1RM
Clean
Yes
Reps In
Reserve
2
Isometric
Pin Squat +
Jump Squat
Glute Ham
Raise
Back
Extension
Overhead
Walking
Lunge
Single V-Up
3 x 30s
+ 5 JS
70%
Yes
N/A
2 x 12-15
90%
No
1
2 x 12
90%
No
1
2 x 40m
Unbroken
Yes
N/A
2 x 12
90%
Yes
1
Weighted
Chin Up
6x4
No
0
Wednesday – Week 9:
Active Recovery Day
Exercise
Sets x Reps
Intensity
Treadmill
or Jog
5 Min
40-50%
Isometric
Calf Raise
Speed
Straight Leg
Box Jump
Pendlay
Row
Overhead
Squat
Plank
3x 30s
70%
Yes
No Rest
3 x 20s
Low
Yes
No Rest
3 x 12
Yes
No Rest
3 x 15
Yes
Rest 60s
2-3 x 60s
Yes
Treadmill
or Jog
5 Min
Thursday – Week 9:
Weightlifting + Strength
Exercise
Sets x Reps
Superset?
Weight
Used
Reps In
Reserve
40-50%
Intensity
Superset?
Weight
Used
Power
Clean +
Push Press
Build to a
daily max of
1+3
100%
No
Reps In
Reserve
N/A
Split Jerk
6x3
70% 1RM
No
N/A
Back Squat
Front Foot
Elevated
Split Squat
Close Stance
Squat
Hamstring
Curl
Close Grip
Bench
Hammer
Curl
Skull
Crushers
Face Pull +
Rotation +
OH Press
3x5
3 x 15ea
75%+
70%
No
Yes
1-3
1-2
2 x 10-15
80/100%
Yes
3x5
90%
Yes
1-2 (set 1)
Fail (set 2)
1
2 x 6-12
90%
Yes
1-2
2 x 10-12
90%
Yes
1-2
2 x 12-15
90%
Yes
1-2
2 x 10-12
90%
Yes
1-2
Friday – Week 9:
Strength + Push + Plyo
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Bench Press
3x3
85% 1RM
No
Reps In
Reserve
1-2
Incline
Bench Press
3 x 6-12
90%
No
1
Incline
Dumbell Fly
Weighted
Dips
Assisted
Vertical
Jump
Single Arm
KB Row
Plyo/Clap
Push Up
Shuttle Run
Tricep
Pushdown
Cable Bicep
21s
2 x 12-15
95%
Yes
1
3 x 12
90%
Yes
1
3x8
100%
Yes
N/A
3 x 12ea
70%
Yes
N/A
2 x Fail
100%
Yes
N/A
2 x AFAP
3 x 10-15
100%
90%
No
Yes
2 min rest
Fail (all sets)
3 x 21s
90%
Yes
Fail (all sets)
Saturday – Week 9:
Weightlifting + Hypertrophy
Exercise
Sets x Reps
Intensity
Superset?
Clean +
Front Squat
& Jerk
6-10 x 1+4+1
70%+
No
Reps In
Reserve
N/A
Snatch
Balance
Single Leg
RDL
Single Arm
KB Row
Jumping
Bulgarian
Barbell
Bent Row
Lateral
Raise
BTN Push
Press
5x3
No
1-2
3 x 12
70% 1RM
Snatch
90%
Yes
1-2
3 x 12
80%
Yes
2
2 x 6ea
100%
Yes
1-2 (set 1)
2 x 6-12
80%
Yes
1-2
2 x 12-15
90%
Yes
2 x 6-12
90%
No
1-2 (set 1)
Fail (set 2)
1-2 (set 1)
Fail (set 2)
Sunday – Week 9:
REST
Weight
Used
Monday – Week 10:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
Hip Snatch +
Snatch
4 x 1.1
3 x Snatch
65%+
No
Reps In
Reserve
N/A
Drop Snatch
5x2
60%+
No
N/A
Back Squat
10 x 3
85% 1RM
No
1-2
Weighted
Pull Up
Z-Press
3x6
80%
Yes
1-3
3 x 10
100%
Yes
Fail (last set)
BTN Strict
Press
Lat Pull
Down
3 x 10/8/6
85%
Yes
1
3 x 10-12
80%
Yes
1
Intensity
Superset?
Tuesday – Week 10:
Strength + Pull + Plyo
Exercise
Sets x Reps
Weight Used
Weight
Used
Clean
Deadlift
5 x 4-6
81-85% 1RM
Clean
Yes
Reps In
Reserve
1
Isometric
Pin Squat +
Jump Squat
Glute Ham
Raise
Back
Extension
Overhead
Walking
Lunge
V-Up
3 x 15s
+ 5 JS
80%
Yes
N/A
3 x 12
90%
No
1-2
3 x 12
85%
No
1-2
2 x 50m
Unbroken
Yes
N/A
3 x 10
90%
Yes
1
Weighted
Chin Up
5x5
No
0
Wednesday – Week 10:
Active Recovery Day
Exercise
Sets x Reps
Intensity
Treadmill
or Jog
5 Min
40-50%
Isometric
3 x 15s
Calf Raise
Speed
3 x 30
Straight Leg
Box Jump
Pendlay
3x6
Row
Overhead
3 x 20
Squat
Sumo
3 x 30
Deadlift
Treadmill
5 Min
or Jog
Thursday – Week 10:
Weightlifting + Strength
80%
Superset?
Weight
Used
Reps In
Reserve
Yes
Yes
Yes
Light Weight
Fast
Yes
Moderate
Unbroken
Yes
Light
40-50%
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Power
Clean +
Strict Press
Build to daily
max of 1 +3
100%
No
Reps In
Reserve
N/A
Split Jerk
8-10 x 2
75%+ 1RM
No
N/A
Back Squat
Front Foot
Elevated
Split Squat
Close Stance
Squat
3x6
4 x 15ea
75%+
Weighted
No
Yes
1-3
N/A
3 x 10-15
80/100%
Yes
Hamstring
Curl
Close Grip
Bench
EZ-Bar
Bicep Curl
Skull
Crushers
Face Pull +
Rotation +
OH Press
4x5
80%
Yes
1-2 (set 1)
1-2 (set 2)
Fail (set 3)
1-2
3 x 6-12
90%
Yes
1-2
3 x 10-12
90%
Yes
1-2
3 x 12-15
90%
Yes
1-2
3 x 10-12
90%
Yes
1-2
Friday – Week 10:
Strength + Push + Plyo
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Reps In
Reserve
1-2
Bench Press
3x5
75%+ 1RM
No
Incline
Bench Press
3 x 8-12
90%
No
1
Fail (set 2)
Incline
Dumbell Fly
Weighted
Dips
Assisted
Vertical
Jump
Single Arm
KB Row
Plyo/Clap
Push Up
Shuttle Run
Tricep
Pushdown
Cable Bicep
21s
3 x 12-15
95%
Yes
1
4 x 12
90%
Yes
1
4x6
100%
Yes
N/A
4 x 12ea
75%
Yes
N/A
3 x Fail
100%
Yes
N/A
3 x AFAP
3 x 12-15
100%
90%
No
Yes
3 x 21s
90%
Yes
1:30 rest
1-2 (set 1)
Fail (set 2/3)
1-2 (set 1)
Fail (set 2)
Fail (set 3)
Saturday – Week 10:
Weightlifting + Hypertrophy
Exercise
Sets x Reps
Intensity
Superset?
Clean +
Front Squat
+ Jerk
10-12x
1+3+1
70%
No
Reps In
Reserve
N/A
Snatch
Balance
6x4
70% 1RM
Snatch
No
N/A
Single Leg
RDL
Single Arm
KB Row
4 x 12
90%
Yes
4 x 12ea
80%
Yes
Jumping
Bulgarian
4 x 6ea
100%
Yes
Barbell
Bent Row
Lateral
Raise
3 x 6-12
80%
Yes
1-2
Fail (set 2/4)
2
Last set
eccentric
1-2 (set 1)
1-2 (set 2)
Fail (set 3)
1-2
3 x 12-15
90%
Yes
BTN Push
Press
3 x 6-12
90%
No
Sunday – Week 10:
REST
Weight
Used
1-2 (set 1)
1-2 (set 2)
Fail (set 3)
1-2 (set 1)
Fail (last set)
Monday – Week 11:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
Snatch
100%
No
Drop Snatch
Build to 1
Heavy, then
10 reps at
80%
7x1
Reps In
Reserve
N/A
70-75%
Snatch 1RM
No
N/A
Back Squat
9x2
87%+ 1RM
No
1-2
Weighted
Pull Up
Z-Press
3x6
80%
Yes
1-3
4x
10/8/8/8+
4x
10/8/8/6+
89%
Yes
85%
Yes
1
Fail (last set)
1
Fail (last set)
4 x 10-12
85%
Yes
Intensity
Superset?
BTN Strict
Press
Lat Pull
Down
Tuesday – Week 11:
Strength + Pull + Plyo
Exercise
Sets x Reps
Weight Used
1
Fail (set 2/4)
Weight
Used
Clean
Deadlift
6x3
85-90% 1RM
Clean
Yes
Reps In
Reserve
2
Isometric
Pin Squat +
Jump Squat
Glute Ham
Raise
Back
Extension
Overhead
Walking
Lunge
Single V-Up
3 x 8-10sec
+ 5 JS
90%
Yes
N/A
4 x 12
90%
No
1-2
4 x 12
85%
No
1-2
3 x 50m
Unbroken
Yes
N/A
3 x 15ea
90%
Yes
1
Weighted
Chin Up
6x4
No
1
Wednesday – Week 11:
Active Recovery Day
Exercise
Sets x Reps
Intensity
Treadmill
or Jog
5 Min
40-50%
Isometric
Calf Raise
Max Box
Jump
Pendlay
Row
Sled Push
3 x 8-10s
90%
2 x 30m
Overhead
Squat
Jog
Superset?
Weight
Used
Reps In
Reserve
Yes
3x5
Yes
3 x 10
Yes
Light Weight
Fast
Yes
Moderate
3 x 20
Slow, light
Yes
Light, form
5 Min
40-50%
Thursday – Week 11:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Power
Clean +
Strict Press
Build to daily
max of 1 + 2
100%
No
Reps In
Reserve
N/A
Split Jerk
12 x 1
75%+ 1RM
No
N/A
Back Squat
Front Foot
Elevated
Split Squat
Close Stance
Heel Elev
Squat
Hamstring
Curl
Close Grip
Bench
EZ-Bar
Bicep Curl
Skull
Crushers
Face Pull +
Rotation +
OH Press
4x3
4 x 15ea
85%+
Weighted
No
Yes
1-3
1-2
4 x 6-10
80/100%
Yes
1-2 (set 1)
Fail (set 2/4)
4x6
80%
Yes
1-2
4 x 6-12
90%
Yes
4 x 10-12
90%
Yes
4 x 12-15
90%
Yes
4 x 10-12
90%
Yes
1-2 (set 1/2)
Fail (set 3/4)
1-2 (set 1/2)
Fail (set 3/4)
1-2 (set 1/2)
Fail (set 3/4)
1-2 (set 1/2)
Fail (set 3/4)
Friday – Week 11:
Strength + Push + Plyo
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Reps In
Reserve
1-2
Bench Press
3x3
85% 1RM
No
Incline
Bench Press
4 x 8-12
90%
No
1
Fail (set 2/3)
Incline
Dumbell Fly
Weighted
Dips
Assisted
Vertical
Jump
Single Arm
KB Row
Plyo/Clap
Push Up
Shuttle Run
Tricep
Pushdown
Cable Bicep
21s
4 x 15
95%
Yes
1
4 x 12-15
90%
Yes
Fail 3 sets
6x4
100%
Yes
N/A
4 x 15ea
75%
Yes
1-2
4 x Fail
100%
Yes
N/A
4 x AFAP
4 x 12-15
100%
90%
No
Yes
1:00 rest
Fail all sets
4 x 21s
90%
Yes
Fail all sets
Saturday – Week 11:
Weightlifting + Hypertrophy
Exercise
Sets x Reps
Intensity
Superset?
Clean +
Front Squat
+ Jerk
12-14 x
1+2+1
75%
No
Reps In
Reserve
N/A
Snatch
Balance
7x1
75-85% 1RM
Snatch
No
N/A
Single Leg
RDL
Single Arm
KB Row
4 x 15ea
90%
Yes
1-2
4 x 12ea
80%
Yes
Jumping
Bulgarian
Barbell
Bent Row
Lateral
Raise
BTN Push
Press
4 x 8ea
100%
Yes
3 x 6-8
80%
Yes
2
Last set
eccentric
1-2 (set 1)
Fail (set 2/3)
1-2
3 x 12-15
90%
Yes
4 x 6-12
60%
No
Sunday – Week 11:
REST
Weight
Used
1-2 (set 1)
Fail (set 2/3)
Fail (set 2/4)
Monday – Deload Week 12:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
Snatch
3x2
85%+
No
Reps In
Reserve
N/A
Panda Pull
3x8
60-65% 1RM
No
N/A
Back Squat
8 x 2 Pause
89%+ 1RM
No
1-2
Push Press
Build to a 10
rep max
50 reps
100%
Yes
1-3
Yes
1
Pull Up
Tuesday – Deload Week 12:
Strength + Pull + Plyo
Exercise
Sets x Reps
Clean
Deadlift
3 x 10
60% 1RM
Clean
Yes
Reps In
Reserve
2
Isometric
Pin Squat +
Jump Squat
Glute Ham
Raise
Sorenson
3 x 3-5sec
+ 5 JS
100%
Yes
N/A
2x8
80%
No
1-2
2 x 30-45s
Hold
3 x 30s
80%
No
Unbroken
Yes
N/A
Yes
1
Hollow
Body Hold
Chin Up
30 Reps
Intensity
Superset?
Weight Used
Weight
Used
Wednesday – Deload Week 12:
Active Recovery Day
Exercise
Sets x Reps
Intensity
Treadmill
or Jog
5 Min
40-50%
30 min
Steady State
Cardio
Jefferson
Curl
Jog
2 x 10
Slow, light
15 Min
40-50%
Superset?
Weight
Used
Reps In
Reserve
No
Light Weight
No
Light, form
Thursday – Deload Week 12:
Weightlifting + Strength
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Power
Clean +
Strict Press
Build to a
max of 1 + 1
100%
No
Reps In
Reserve
N/A
Split Jerk
Build to a
heavy 3
70% 1RM
No
N/A
Knees Over
Toes Split
Squat
Bird Dog
Hollow
Body Hold
Arnold
Press
Hammer
Curl
Skull
Crushers
Face Pull +
Rotation +
OH Press
2 x 15ea
60%
Yes
1-3
3 x 12
3 x 30s
N/A
80%
Yes
Yes
N/A
1-2
2 x 10-12
90%
Yes
1-2 (set 1/2)
2 x 10-12
90%
Yes
1-2 (set 1/2)
2 x 12-15
90%
Yes
1-2 (set 1/2)
2 x 10-12
90%
Yes
1-2 (set 1/2)
Friday – Deload Week 12:
Strength + Push + Plyo
Exercise
Sets x Reps
Intensity
Superset?
Bench Press
1 x 10
100%
No
Dumbell
Bench Press
2 x 12-15
90%
No
Assisted
Vertical
Jump
Plyo Push
up
Isometric
Pin Squat
7x3
100%
Yes
2 x fail
40%
Yes
3 x 3-5s
100%
Yes
Weight
Used
Reps In
Reserve
1
fast
Saturday – Deload Week 12:
Weightlifting + Hypertrophy
Exercise
Sets x Reps
Intensity
Superset?
Weight
Used
Reps In
Reserve
As little rest
as possible
Clean +
Front Squat
+ Jerk
14 x 1+1+1
75% 1RM
No
Strict Press
3x3
50-55% 1RM
No
N/A
Row
Strict Press
Isometric
Pin Calf
Raise
Lateral
Raise
Jumping
Bulgarian
3 x500m
3 x 12
3 x 3-5s
Moderate
30%
100%
Yes
Yes
Yes
Moderate
3 x 12-15
85%
Yes
3 x 12-15
70%
Yes
1-2 (set 1)
Fail (set 2/3)
Moderate
Sunday – Deload Week 12:
REST
Congratulations on finishing this 12 Week program!
Let me know how you progressed!
I do have a Phase 2 and Phase 3 Advanced Athlete 12 Week program if you would like to
continue progressing!
Exercise List:
Hi-Hang Power Snatch - https://www.youtube.com/watch?v=JRMGMfRe8zY
Snatch Pull - https://www.youtube.com/watch?v=cRR87TYYGkE
Back Squat - https://www.youtube.com/watch?v=ultWZbUMPL8
Pull Up - https://www.youtube.com/watch?v=HuuyDNGrCI8
Strict Press - https://www.youtube.com/watch?v=5yWaNOvgFCM
Seated Strict Press - https://www.youtube.com/watch?v=TbILTPsqGoo
Chin Up - https://www.youtube.com/watch?v=9aA0-FbxK9E
Deficit Deadlift - https://www.youtube.com/watch?v=CpWsUsqBtN8
Straight Leg Box Jump - https://www.youtube.com/watch?v=1OcLhNqE3dM
Romanian Deadlift - https://www.youtube.com/watch?v=GZAKFRNtxLY
Pause Good Morning - https://www.youtube.com/watch?v=BVpPl1ZSY2E
Toes to Bar - https://www.youtube.com/watch?v=xX9Hzi7Onnw
Ice-Cream Maker (modified) - https://www.youtube.com/watch?v=SW41ZXNt6m8
Ice-Cream Maker (advanced) - https://www.youtube.com/watch?v=I4fmMqsS1HI
Reverse Plank - https://www.youtube.com/watch?v=ZNAxdJ6Bt00
Side Plank - https://www.youtube.com/watch?v=IkMmABQ9SkM
Plank - https://www.youtube.com/watch?v=pSHjTRCQxIw
Power Clean + Push Press - https://www.youtube.com/watch?v=4ws-kHR5NaU
Weighted Lunge - https://www.youtube.com/watch?v=JNftH58BYw4
Close Stance Squat - https://www.youtube.com/watch?v=JsLikc_WTKI
Glute Ham Raise - https://www.youtube.com/watch?v=dt0YcFf1E8E
Arnold Press - https://www.youtube.com/watch?v=dNp2E1OgNUo
Hammer Curl - https://www.youtube.com/watch?v=zC3nLlEvin4
Skull Crusher - https://www.youtube.com/watch?v=d_KZxkY_0cM
Bent Lateral Raise - https://www.youtube.com/watch?v=ttvfGg9d76c
Bench Press - https://www.youtube.com/watch?v=rT7DgCr-3pg
Incline Bench Press - https://www.youtube.com/watch?v=DbFgADa2PL8
Cable Crossover - https://www.youtube.com/watch?v=Iwe6AmxVf7o
Weighted Dip - https://www.youtube.com/watch?v=2i3o0bFZT_s
Broad Jump - https://www.youtube.com/watch?v=96zJo3nlmHI
Overhead Walking Lunge - https://www.youtube.com/watch?v=m6MczOv_Ayg
Plyo Push Up - https://www.youtube.com/watch?v=Z1hBVYb3Gi0
Wall Sprints - https://www.youtube.com/watch?v=H8r90PQKEvg
Tricep Pushdown - https://www.youtube.com/watch?v=2-LAMcpzODU
Cable Bicep 21s - https://www.youtube.com/watch?v=ojp3PcFlw6M
Hip Clean - https://www.youtube.com/watch?v=cjzCFvMuvGY
Clean - https://www.youtube.com/watch?v=_3WeR9NdflI
Split Jerk - https://www.youtube.com/watch?v=GUDkOtraHHY
Clean Pull - https://www.youtube.com/watch?v=1WuSiyM-knI
Front Squat - https://www.youtube.com/watch?v=uYumuL_G_V0
DB Bench Press - https://www.youtube.com/watch?v=VmB1G1K7v94
Chest Supported DB Row - https://www.youtube.com/watch?v=nl2MnK1i504
Hamstring Curl - https://www.youtube.com/watch?v=y6soWsPPrWg
Barbell Bent Row - https://www.youtube.com/watch?v=9efgcAjQe7E
Lateral Raise - https://www.youtube.com/watch?v=3VcKaXpzqRo
Barbell Bent Over Shrug – https://vm.tiktok.com/ZMJBQUewx/
Hi-Hang Power Snatch - https://www.youtube.com/watch?v=JRMGMfRe8zY
Snatch Pull - https://www.youtube.com/watch?v=cRR87TYYGkE
Jefferson Curl - https://www.youtube.com/watch?v=nYS0R4c3qCA
Turkish Sit Up - https://www.youtube.com/watch?v=RttCwCerCiM
Lying Plyo Ball Toss - https://www.youtube.com/watch?v=ilYxtS9z_wA
BTN Snatch Grip Press- https://www.youtube.com/watch?v=C63u9f7cOhA
BTN Power Jerk - https://www.youtube.com/watch?v=kA5sX1LJCZs
Bird Dog - https://www.youtube.com/watch?v=wiFNA3sqjCA
Panda Pull - https://www.youtube.com/watch?v=xpavK_c-4Vs