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