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
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Copyright 2016 Szatmary Strength, LLC
Prior to beginning:
Foam roll and jump rope for 5-10 minutes prior to the warm-up…
make sure to stretch out any spots that you know need extra work as
well example: Knees/back/shoulders/hips here is a link to how to
foam roll prior to a workout…
http://www.youtube.com/watch?v=M5cFAYlccvQ
-Make sure to be warming up the prime muscles/movers in each of the
main lifts for your session.
-Keep your sleep/nutrition on the best schedule you can possibly
maintain with your lifestyle.
-This program will work if YOU put the work in! If you aren’t putting the
work in, or being lazy the results will NOT come. Do the work, and
receive the rewards!
BUT FIRST…FIRST YOU MUST OBTAIN THE WARRIOR
MINSET BEFORE CONTINUING ANY FARTHER…
The Warrior mindset (one of my biggest secrets) Every single
session prepare yourself to go to battle. Once you step onto the
training ground have confidence that you are going to KILL your training
session. Know in your mind and body that you will give every ounce of
sweat, and tear your muscle fibers to shreds! Always keep going
knowing that someone is out there working harder than you. If that
doesn’t keep you hungry I don’t know what does! This mindset is what
will push you to get that extra rep, and to run a little farther, to hold on
a little longer. 70% mental 30% physical, the will to keep going will get
you where you want to be! If you are willing to work hard, get some
sweat dripping, chase after your goals, and have a warrior mentality!
Then this is for YOU! You can expect to get stronger, faster, more
explosive, lean, mean, and overall athletic! "A Champion Acts in the
NOW" – Kai Greene
Muscle MIND Connection: Want to know a secret that only the greats
will implement? I didn’t believe it until I tried it, it’s called the “Muscle
MIND Connection”. You need to visualize the results before they even
happen, your mind is the most powerful tool you possess. Every rep,
every stride you make visualize the body that you want, how you want
to look and feel! I can guarantee this will work if you do it right! More
information on visualization check out Navy Seals Mark Devine and how
he visualizes -Navy Seal tactic video clicks HERE
NOW IT’S TIME TO GO TO BATTLE! This program is your template that
is broken up into 6 weeks of training. Training week number 7
(optional) will be a “de-load” week What is a “de-load” week? On the
4th week of training we call this a de-load week, or an off week. Which
means you hit your training so hard for 3 weeks that the 4th week is for
you to stay active in different ways then hitting the sessions prescribed
in the program. This is used for recovery, lowering the intensity and
volume for a weak and keeping your body always guessing what is
coming next! I personally use this technique and know it works for a
fact! I have had some of my biggest gains in the gym come from this
method so believe me this works! You can play with the dog, play some
backyard football or soccer, do bodyweight workouts, kettlebell
workouts, swim etc… just switch it up!
WHEN DO YOU TRAIN? There are 4 workouts a week, they are
designed to be followed as programed you can do 2 days on, 1 day off.
It would look like this… MONDAY and TUESDAY workout Wednesday
OFF THURSDAY FRIDAY on, WEEKEND OFF or do light cardio. Another
split would me Monday-Wednesday-Friday-Saturday. Make it work for
your schedule!
REST IS KEY! You need to be resting 8-10 hours each night and making
sure the muscles recover/build properly. These sessions are designed
for you to be giving it you all each and every set and rep, challenging
and pushing yourself.
Program details: PLEASE CLICK VIDEO FOR EXPLANATION OF PROGRAM:
https://www.youtube.com/watch?v=Ibjbd58BwFU&feature=youtu.be
-12-week training cycle 6 week of peaking then re-do the program with new PR!
- Linear progression starting at 70% of 1RM and increase based on AMARAP by
2.5 % each week
- IF you do NOT hit certain reps then stay at same % for that week, if regressing
drops the % for following week
-Training split will be a 4-day split with accessory + optional conditioning
Step 1:
Know or find/estimate proper 1RM for each lift: Bench, squat, Dead, Bench
If you do not know how to find that use this calculator:
https://www.bodybuilding.com/fun/other7.htm
AMRAP Set: AS MANY REPS AS POSSIBLE
This is all be 3x5 + 1 AMRAP (as many reps as possible with good form/technique)
If your AMRAP set is >8 reps increase next week by 2.5 % for numbers
If your AMRAP set is 6-8 reps stay at same % next week
If AMRAP is <5 go down 2.5 % then work back up
Do the program for 6 weeks which will get you to 80% and should be hitting 8+
reps on AMRAP meaning your 1RM has increased.
Week 1-6
Day 1:
Strength: Deadlift 3x5 70% 1rm + 1 AMRAP
3 broad jumps
10 leg raises
Accessory:
4x 8 RDL’s
4x DB rows 8 each arm
4x 10 GHD sit ups
4x Farmer Carry
Conditioning:
21-15-9
Burpee + tuck jump
Wall balls
400m run between round completions
Day2:
Strength: Overhead Press + AMRAP
5 burpee broad jumps
30 secs-1-minute plank
Accessory:
3x Single Arm (S/A) push press x 8
3x Skull Crushers x 8
+ 1 Drop set x 12
8x DB side raises each side
Band Pull apart x 15-20 reps
Conditioning:
4 Rounds for time…
5 man-makers
200m sprint
20 sit ups
Day 3:
Strength: Squat 3x5 70% + 1 AMRAP
3 box jumps
Accessory:
4 rounds of…
DB or BB back racked alternating lunges (forward lunge) x 12 (6 each leg)
1 Sled push 100’
10 Hip extensions or barbell hip thrusters
10 reps of leg press
Conditioning:
EMOTM:12
Even: 8/10/12 Burpees (you pick your level)
Odd: 8/10/12 cals rowed
Day 4:
Strength:
Bench: 3x5 70% + AMRAP set
can)
Barbell Rows x 5 (try to keep same as bench weight if not work at what you
15 Sit-ups
Accessory:
DB incline press x 10 reps
Dips Sub-max effort (must be 6+)
Pull up variation x 6-12 reps (switch grip each set… wide, close, etc…)
Conditioning:
10 Minute AMRAP…
5 pull-ups
10 push ups
15 air squats
Week 2
Day :
Strength: Deadlift 3x5 @ 72.5 + 1 AMRAP set
3 box jumps *increase height
30 Russian twists
Accessory:
4x Wide grip row x 6 reps
4x RDL’s (Romanian Dead Lifts) + pause below knee (1-2 secs)
4x front rack carry with sandbag or barbell 50’
Conditioning:
4 rounds: 2 Minutes of work 1 minute of rest…
10 squat jumps
10 sit ups
50m sprint or 50 jump ropes
Day 2:
Strength: Overhead Press 3x5 @ 72.5 % 1RM + 1 AMRAP set
3-5 Chin ups between sets
5-10 ab roll outs
Accessory: 3x GIANT SET
10 DB standing shoulder presses
Skull crushers x 6 + drop set
5 wall walks
20 band pull apart
Conditioning:
12-minute AMRAP:
5 DB snatches each arm
5 Pull ups
5 burpee box jumps
Day :
Strength: Squat 3x5 @ 72.5 % + 1 AMRAP set
3 Broad jumps
5-10 Knee to chest
Accessory:
3x BB lunges 12 total (6 each leg)
3x 1 minute plank
3x 1 100’ sled push
3x 10 hip thrusters
Conditioning:
21-15-9 for time…
KB swings
Clean + press (BB or DB)
100m Sprint between rounds
Day 4:
Strength: Bench Press 3x5 @ 72.5 % + 1 AMARAP set
Pendlay Rows x 5
Side plank raises 10 each side
Accessory:
Super Set
3x DB Incline alternating press x 12
3x Pull ups with slow negative on the way down
Super set
3x Dips 6-12
3x Curls x 10 each arm
Conditioning:
Tabata… 20 seconds of work/10 seconds of rest 8 rounds per movement:
1. Mountain climbers
2. Push up variation (switch each time, wide, close, incline, clapping etc..)
3. Squat + Plate jump over
Week 3:
Day 1:
Strength: Deadlift 3x5 @ 72.5/75 % + 1 AMRAP set
1 light sled pull or 3 box jumps
10 light band pull s
Accessory:
4x 6 rack pulls from just below knee
4x 6 BB rows
3x Pull ups 6-8
3x Kb swings x 10
Conditioning:
10-minute AMRAP:
3 wall walks
1 sled push (light) 50-100’
5 burpees
Day 2:
Strength: Overhead press 3x5 72.5 or 75% 1RM + 1 AMRAP
10 Recline Rows Between sets
10 leg raises
Accessory:
4x6 behind the Neck Push Press
SUPER SET
4x Sub max dips (weighted If possible)
4x 8 Plate raises
SUPERSET
3x 50’ heavy farmer carries
3x 30 second hollow hold
Conditioning:
NONE
Day 3:
Strength: Squat 3x5 @ 72.5/75 % + 1 AMRAP set
3 burpee broad jumps between sets
Accessory:
SUPER SET
3x DB step ups x 6 each leg
3x Sled pull 50-100’
4xLeg press x 8
Conditioning: EMTOM: 12
1. 10/12/15 cal row
2. 20 bodyweight squats
3. 10/12/15 burpees
4. 45 second plank
Day 4:
Strength: Bench 3x5 @ 72.5/75 % 1RM + 1 AMRAP set
DB Row 6 each arm
5-10 Ab roll outs
Accessory:
SUPER SET
4x 15 reps DB chest press
4x wide grip rows
GIANT SET
3x 8 DB flies
3x submax chin-ups
3x 10 rear delt bent over flies
Conditioning: Rest double the time it takes to complete each sprint.
4x 100m sprints
2x 200m sprint
Week 4
Day 1:
Strength: Dead Lift 3x5 @ 75/77.5% 1RM + 1 AMRAP Set
2 box jumps (high)
30 bicycles
Accessory:
4x4 front squats
GIANT SET
3x 6 good mornings
3x 8 db lunges per leg
3x 10 kb swings
Conditioning: *ex… 3 box jumps overs, 3 hand release pushups 3 wall balls, then
6…9…12…9 back down.
3-6-9-12-9-6-3
Box jump overs
Hand release push ups
Wall balls
Day 2:
Strength: 3x5 @ Overhead Press 75/77.5 % 1RM + 1 AMRAP set
3-5 pull ups between sets (weighted if possible)
Accessory: GIANT SET x 4
Barbell push press x 6 reps
Explosive pushups x 5-10 reps
Tricep push downs x 12 reps
Conditioning: 3 rounds of… 3 Minutes of work 2 minutes of Rest
50 mountain climbers
15 sit ups
Overhead carry 50’
Day 3:
Strength: 3x5 @ 75/77.5% 1RM + 1 AMRAP Squat
Accessory: 3x GIANT SET
4 broad jumps
12 Kb or DB lunges
12 KB or DB squats
Conditioning: 12 Minute AMRAP
2-4-6-8… *keep increasing
Burpees
DB snatches (total)
Sit ups
Day 4:
Strength: 3x5 @ 75/77.5% 1RM + 1 AMRAP SET
Accessory: 3x GIANT SET
Incline DB press x 10
Single Arm Farmer Carry (heavy)
Dips 6-8 *weighed) + 1 Drop without weight
8 plate raises
Conditioning: Complete for time
21-15-9
Renegade push ups
Ab mat sit ups
Box jumps
Week 5:
Day 1:
Strength: Deadlift @77.5/80% 1RM + 1 AMRAP SET
Accessory:
4x3 rack pulls HEAVY
GIANT SET
3x 12 death marches
3x 12 KB swings
3x 12 back extensions
Conditioning:
1 Minute of each movement 30 seconds of rest 5 rounds.
1-Jump rope
2- Side shuffles
3- Bear crawl down and back 10 yards
Day 2:
Strength: Overhead Press @ 77.5/80% 1RM + AMRAP SET
Accessory:
4x4 barbell push press
Super set 3x
Sub-max dips
10 front plate raises
Super Set:
Farmer Carry 50’
Band pulls x 20
50 bicycles
Conditioning: AMRAP 12 MINUTES
8 Box jumps
10 box jumps
12 V-ups
14 Kb swings
Day 3:
Strength: Squat @ 77.5/80% 1RM + 1 AMRAP
10-yard bear crawl
3 squat jumps
Accessory: GIANT SET
3x Split squats x 8 per leg
3x 8x Sumo Dead lift high pull
3x 8 hip thruster’s w Barbell
Conditioning:
6 x100’ sled sprints
Day 4:
Strength: Deadlift day 77.5/80% 1RM + 1 SET AMRAP
3 box jumps
10 leg raises
Accessory:
4x Wide grip row x 6 reps
4x RDL’s (Romanian Dead Lifts) + pause below knee (1-2 secs)
4x front rack carry with sandbag or barbell 50’
Conditioning:
4 rounds: 2 Minutes of work 1 minute of rest…
10 squat jumps
10 sit ups
50m sprint or 50 jump ropes
Week 6: FINAL WEEK! HIT PR’S AND REPEAT PROGRAM!
Day 1:
Strength: Dead Lift 77.5/80% 1RM + AMRAP SET
3 broad jumps
30 Russian twists
Accessory:
4x4 front squats
3x8 RDL’s
4x3 box Jumps
Conditioning:
NONE REST & RECOVERY
Day 2:
Strength: Overhead Press 77.5/80% 1RM + AMRAP SET
3-5 clapping push ups
1 50m sprint
Accessory:
3x Floor bench x 10 reps
3x 6Behind the neck push press
3x 15 face pulls
Conditioning:
100 Burpees for time
Day 3:
Strength: Squat 77.5/80% 1RM + AMRAP SET
10 KB swings between sets
10 side plank raises each side
Accessory: GIANT SET
6 each leg Front racked barbell lunges
12 squat jumps w weights in hands
6 barbell good mornings
Conditioning: 3 rounds for time
20 calorie rows
15 wall balls or squat jumps
5 wall walks or incline push ups
Day 4:
Strength: Bench 3x5 @ 80% 1RM + AMRAP
Single arm DB row 8 each arm
12 leg raises
Accessory: GIANT SET 4x
12 incline push ups
10 DB flies
12 BB skull crushers
Conditioning: 10-minute AMRAP
3 cleans
6 burpees over bar
9 box jumps or squat jumps
THANK YOU!
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If you love this program and want more please make sure to
contact me, I will be doing elite online coaching. This will
provide you with a week by week/month by month fully
customized program, specifically for you to meet your goals. I
will do check in calls/texts and progress reports to make sure
you