T1 Movements Training (Training Max is an estimated daily 2RM.

)
Max T1 Movements should be competition lifts.
Squat 315 Exceptions: Any close variation of a competition lif.
Bench Press 285 Examples: Front Squat, Close Grip Bench, opposite D
Deadlift 435 Sling Shot Bench, High Bar, Low Bar, etc.
OHP 165

Progression Table (Percentage of Training Max)

Week One
From 8/28/2016 Enter as decimal
To 9/3/2016 (Ex: .85 = 85%)
Mesocycle A
Training Schedule In Block 1 you'll be finding your current R
T1 AMRAPS: When feeling bad leave it without an
Week 1
Day One
Tier Exercise Weight Rep Set
1 Back Squat 225 10
1 RM: 220 6 3+
1 AMRAP: 225
2a 2" Deficit Deadlif 220 10 4
2b Single Leg Press ? 15 3MRS
2c Chest Supported Row ? 15 3MRS
3a V Grip Cable Row ? 20 3MRS
3b Leg Curl ? 20 3MRS
3c Leg Extension ? 20 3MRS
3d DB Hammer Curl ? 20 3MRS
Day Two
Tier Exercise Weight Rep Set
1 Bench Press Find 10RM
1 RM: 185 6 3+
1 AMRAP:
2a Close Grip bench 145 10 4
2b Incline Bench ? 15 3MRS
2c DB Shoulder Press ? 15 3MRS
3a Machine Lateral Raise ? 20 3MRS
3b Rear Delt Fly ? 20 3MRS
3c Pec Flye ? 20 3MRS
3d Cable Tricep Push Down ? 20 3MRS
Day Three
Tier Exercise Weight Rep Set
1 Front Squat Find 10RM
 1 RM: 220 6 3+
1 AMRAP:
2a Back Squat 160 10 4
2b Back Step Lunge ? 15 3MRS
2c V Grip Lat Pull Down ? 15 3MRS
3a Leg Extension ? 20 3MRS
3b Leg Curl ? 20 3MRS
3c Wide Grip Lat Pull Down ? 20 3MRS
3d EZ Bar Curl ? 20 3MRS
Day Four
Tier Exercise Weight Rep Set
1 Military Press Find 10RM
1 RM: 100 6 3+
1 AMRAP:
1 Sling Shot Bench Find 10RM 4MRS
1 RM:
1 AMRAP:
2a Legs Up Bench 130 10 4
2b Push Press ? 15 3MRS
3a Cable OH Tricep Ext. ? 20 3MRS
3b Machine Lateral Raise ? 20 3MRS
3c Rear Delt Fly ? 20 3MRS
3d Pec Flye ? 20 3MRS

General Training Guidance

(+) Means LAST SET is a rep out also known as an AMRAP, or, As
Paused Variants (+) means last set is held for a few seconds lo
(?) See "T3 Progression Guide" >>>
Rep Out Rule: Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well.
Feeling Run Down? Are your T1 sets grinding more than usual and the T2 is basic
Perform all these 1. Take T1 set volume for that movement down to a single top
steps for 1 week: 2. Seriously get more sleep, do a better warm up, and make a
Rest Guide: T1: 3-5 Minutes
(Between Sets) T2: 2-3 Minutes
T1: 60-90 Seconds
 Max is an estimated daily 2RM.) T2 Accessories Training
ments should be competition lifts. Max
ns: Any close variation of a competition lif. Incline Bench 265
: Front Squat, Close Grip Bench, opposite DL. Front Squat 315
Bench, High Bar, Low Bar, etc.

Week Two Week Three

9/4/2016 9/11/2016
9/10/2016 9/17/2016
Mesocycle A
In Block 1 you'll be finding your current Rep Max (RM) ability then follow that up by pushing your work capacity based off a
APS: When feeling bad leave it without an AMRAP. The older training max allows for AMRAP's to be more likely as the weeks
Week 2 Week 3
Day One Day One
Exercise Weight Rep Set Exercise Weight Rep
Back Squat Find 8RM Back Squat Find 6RM
RM: 235 5 3+ RM: 250 4
AMRAP: AMRAP:
2" Deficit Deadlif 260 8 4 2" Deficit Deadlif 305 6
Single Leg Press ? 12 3MRS Single Leg Press ? 10
Chest Supported Row ? 12 3MRS Chest Supported Row ? 10
V Grip Cable Row ? 18 3MRS V Grip Cable Row ? 16
Leg Curl ? 18 3MRS Leg Curl ? 16
Leg Extension ? 18 3MRS Leg Extension ? 16
DB Hammer Curl ? 18 3MRS DB Hammer Curl ? 16
Day Two Day Two
Exercise Weight Rep Set Exercise Weight Rep
Bench Press Find 8RM Bench Press Find 6RM
RM: 200 5 3+ RM: 215 4
AMRAP: AMRAP:
Close Grip bench 155 8 4 Close Grip bench 170 6
Incline Bench ? 12 3MRS Incline Bench ? 10
DB Shoulder Press ? 12 3MRS DB Shoulder Press ? 10
Machine Lateral Raise ? 18 3MRS Machine Lateral Raise ? 16
Rear Delt Fly ? 18 3MRS Rear Delt Fly ? 16
Pec Flye ? 18 3MRS Pec Flye ? 16
Cable Tricep Push Down ? 18 3MRS Cable Tricep Push Down ? 16
Day Three Day Three
Exercise Weight Rep Set Exercise Weight Rep
Front Squat Find 8RM Front Squat Find 6RM
 RM: 235 5 3+ RM: 250 4
AMRAP: AMRAP:
Back Squat 190 8 4 Back Squat 220 6
Back Step Lunge ? 12 3MRS Back Step Lunge ? 10
V Grip Lat Pull Down ? 12 3MRS V Grip Lat Pull Down ? 10
Leg Extension ? 18 3MRS Leg Extension ? 16
Leg Curl ? 18 3MRS Leg Curl ? 16
Wide Grip Lat Pull Down ? 18 3MRS Wide Grip Lat Pull Down ? 16
EZ Bar Curl ? 18 3MRS EZ Bar Curl ? 16
Day Four Day Four
Exercise Weight Rep Set Exercise Weight Rep
Military Press Find 8RM Military Press Find 6RM
RM: 105 5 3+ RM: 115 4
AMRAP: AMRAP:
Sling Shot Bench Find 8RM 4MRS Sling Shot Bench Find 6RM
RM: RM:
AMRAP: AMRAP:
Legs Up Bench 145 8 4 Legs Up Bench 155 6
Push Press ? 12 3MRS Push Press ? 10
Cable OH Tricep Ext. ? 18 3MRS Cable OH Tricep Ext. ? 16
Machine Lateral Raise ? 18 3MRS Machine Lateral Raise ? 16
Rear Delt Fly ? 18 3MRS Rear Delt Fly ? 16
Pec Flye ? 18 3MRS Pec Flye ? 16

a rep out also known as an AMRAP, or, As Many Reps As Possible. Only perform if fuel in the tank!
) means last set is held for a few seconds longer, without compromising form/safety.
n Guide" >>>
p" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
inding more than usual and the T2 is basically impossible? If so do below!
me for that movement down to a single top set. T2 volume should be reduced by 1-3 reps per set for the week on all days. Push
re sleep, do a better warm up, and make an honest effort to eat better. It gets easier to continue doing afer one week ;)
 Week Four Week Five
9/18/2016 9/25/2016
9/24/2016 10/1/2016
Mesocycle B
work capacity based off a Training Max (TM ) which becomes outdated so you use AMRAPs to go harder still.
e more likely as the weeks pass and thus effort and work capacity progressing. Shoot for 2x the written reps as a goal.
Week 4 Week 5
Day One Day One
Set Exercise Weight Rep Set Exercise
Back Squat Find 4RM Back Squat
3+ RM: 260 3 3+ RM:
AMRAP: AMRAP:
4 2" Deficit Deadlif 325 4 5 2" Deficit Deadlif
3MRS Single Leg Press ? 8 3MRS Single Leg Press
3MRS Chest Supported Row ? 8 3MRS Chest Supported Row
3MRS V Grip Cable Row ? 14 3MRS V Grip Cable Row
3MRS Leg Curl ? 14 3MRS Leg Curl
3MRS Leg Extension ? 14 3MRS Leg Extension
3MRS DB Hammer Curl ? 14 3MRS DB Hammer Curl
Day Two Day Two
Set Exercise Weight Rep Set Exercise
Bench Press Find 4RM Bench Press
3+ RM: 220 3 3+ RM:
AMRAP: AMRAP:
4 Close Grip bench 180 4 5 Close Grip bench
3MRS Incline Bench ? 8 3MRS Incline Bench
3MRS DB Shoulder Press ? 8 3MRS DB Shoulder Press
3MRS Machine Lateral Raise ? 14 3MRS Machine Lateral Raise
3MRS Rear Delt Fly ? 14 3MRS Rear Delt Fly
3MRS Pec Flye ? 14 3MRS Pec Flye
3MRS Cable Tricep Push Down ? 14 3MRS Cable Tricep Push Down
Day Three Day Three
Set Exercise Weight Rep Set Exercise
Front Squat Find 4RM Front Squat
 3+ RM: 260 3 3+ RM:
AMRAP: AMRAP:
4 Back Squat 235 4 5 Back Squat
3MRS Back Step Lunge ? 8 3MRS Back Step Lunge
3MRS V Grip Lat Pull Down ? 8 3MRS V Grip Lat Pull Down
3MRS Leg Extension ? 14 3MRS Leg Extension
3MRS Leg Curl ? 14 3MRS Leg Curl
3MRS Wide Grip Lat Pull Down ? 14 3MRS Wide Grip Lat Pull Down
3MRS EZ Bar Curl ? 14 3MRS EZ Bar Curl
Day Four Day Four
Set Exercise Weight Rep Set Exercise
Military Press Find 4RM Military Press
3+ RM: 130 3 3+ RM:
AMRAP: AMRAP:
4MRS Sling Shot Bench Find 4RM 4MRS Sling Shot Bench
RM: RM:
AMRAP: AMRAP:
4 Legs Up Bench 165 4 5 Legs Up Bench
3MRS Push Press ? 8 3MRS Push Press
3MRS Cable OH Tricep Ext. ? 14 3MRS Cable OH Tricep Ext.
3MRS Machine Lateral Raise ? 14 3MRS Machine Lateral Raise
3MRS Rear Delt Fly ? 14 3MRS Rear Delt Fly
3MRS Pec Flye ? 14 3MRS Pec Flye

T3 Progression Guide
Example: (From the workout above)
Incline Bench
Means the lifer is to work up to heaviest 10 reps.
k. Don't be an idiot. Then complete 3 additional Max Rep Sets (MRS) w
Do not push to failure. Always leave 1-2 reps in th
the week on all days. Push less hard on T3 for the week. Expect rep counts to drop as each set progresses.
ng afer one week ;) Attempt to beat T3 weights and volumes when yo
 Week Six
10/2/2016
10/8/2016
Mesocycle B
go harder still.
written reps as a goal. <<< BLOCK 1 / BLOCK 2 >>>
Week 6 T1 Test Week
Day One T2 Deload Week
Weight Rep Set Exercise Weight Rep Set Tier
Find 2RM Back Squat Find 1RM 1
270 2 4+ 1
1
350 2 7 T2 Rest 2a
? 6 3MRS
? 6 3MRS 2b
? 12 3MRS V Grip Cable Row ? 10 3MRS 2c
? 12 3MRS Leg Curl ? 10 3MRS 3a
? 12 3MRS Leg Extension ? 10 3MRS 3b
? 12 3MRS DB Hammer Curl ? 10 3MRS 3c
Day Two
Weight Rep Set Exercise Weight Rep Set Tier
Find 2RM Bench Press Find 1RM 1
230 2 4+ 1
1
185 2 7 T2 Rest 2a
? 6 3MRS
? 6 3MRS 2b
? 12 3MRS Machine Lateral Raise ? 10 3MRS 2c
? 12 3MRS Rear Delt Fly ? 10 3MRS 3a
? 12 3MRS Pec Flye ? 10 3MRS 3b
? 12 3MRS Cable Tricep Push Down ? 10 3MRS 3c
Day Three
Weight Rep Set Exercise Weight Rep Set Tier
Find 2RM Front Squat Find 1RM 1
 270 2 4+ 1
1
250 2 7 T2 Rest 2a
? 6 3MRS
? 6 3MRS 2b
? 12 3MRS Leg Extension ? 10 3MRS 2c
? 12 3MRS Leg Curl ? 10 3MRS 3a
? 12 3MRS Wide Grip Lat Pull Down ? 10 3MRS 3b
? 12 3MRS EZ Bar Curl ? 10 3MRS 3c
Day Four
Weight Rep Set Exercise Weight Rep Set Tier
Find 2RM Military Press Find 1RM 1
130 2 4+ 1
1
Find 2RM 4MRS Sling Shot Bench Find 1RM 1
1
1
170 2 7 T2 Rest 2a
? 6 3MRS
? 12 3MRS Cable OH Tricep Ext. ? 10 3MRS 3a
? 12 3MRS Machine Lateral Raise ? 10 3MRS 3b
? 12 3MRS Rear Delt Fly ? 10 3MRS 3c
? 12 3MRS Pec Flye ? 10 3MRS 3d

on Guide
the workout above)
? 10 3MRS
to work up to heaviest 10 reps. (Could be 15, 12, 10, 8)
dditional Max Rep Sets (MRS) with that same weight.
ure. Always leave 1-2 reps in the tank.
o drop as each set progresses.
weights and volumes when you're feeling good.
 T1 Movements Training (Training Max is an estimated daily 2RM.)
Max T1 Movements should be competition lifts.
Squat 315 Exceptions: Any close variation of a competition lif.
Bench Press 285 Examples: Front Squat, Close Grip Bench, opposite DL.
Deadlift 455 Sling Shot Bench, High Bar, Low Bar, etc.
OHP 315

Week Seven Week Eight

10/9/2016 10/16/2016
10/15/2016 10/22/2016
Mesocycle C
The purpose of these second six weeks is to more aggressively find your current Rep
CK 1 / BLOCK 2 >>> Find written RM then use the percentage of that RM and complete the listed reps and
Week 7 Week 8
Day One Day One
Exercise Weight Rep Set Exercise Weight Rep
Back Squat Find 6RM Back Squat Find 4RM
RM: 85% 3 5+ RM: 85% 2
AMRAP: AMRAP:
1" Deficit Deadlif 320 6 5 1" Deficit Deadlif 340 5

Single Leg Press ? 12 3MRS Single Leg Press ? 10

Chest Supported Row ? 12 3MRS Chest Supported Row ? 10
Week 7 T3 Rest All Days V Grip Cable Row ? 18
T3 Variety Option: Switch some T2 & T3's Leg Curl ? 18
around this 2nd half. Leg Extension ? 18
Day Two Day Two
Exercise Weight Rep Set Exercise Weight Rep
Bench Press Find 6RM Bench Press Find 4RM
RM: 85% 3 5+ RM: 85% 2
AMRAP: AMRAP:
Close Grip Bench 200 6 5 Close Grip Bench 215 5

Incline Bench ? 12 3MRS Incline Bench ? 10

DB Shoulder Press ? 12 3MRS DB Shoulder Press ? 10
T3 Rest Machine Lateral Raise ? 18
Pec Flye ? 18
Rear Delt Flye ? 18
Day Three Day Three
Exercise Weight Rep Set Exercise Weight Rep
Deadlif Find 6RM Deadlif Find 4RM
 RM: 85% 3 5+ RM: 85% 2
AMRAP: AMRAP:
Front Squat 220 6 5 Front Squat 235 5

Stiff Leg Deadlif ? 12 3MRS Stiff Leg Deadlif ? 10

Lat Pull Down ? 12 3MRS Lat Pull Down ? 10
T3 Rest Wide Grip Cable Row ? 18
Hammer Curl ? 18
EZ Bar Curl ? 18
Day Four Day Four
Exercise Weight Rep Set Exercise Weight Rep
Military Press Find 6RM Military Press Find 4RM
RM: 85% 3 5+ RM: 85% 2
AMRAP: AMRAP:
Sling Shot Bench Find 7RM 4MRS Sling Shot Bench Find 4RM
1RM: RM:
MRS: MRS:
Legs Up Bench 185 6 5 Legs Up Bench 200 5

T3 Rest DB Bench Press ? 18

Cable OH Tricep Ext ? 18
Rear Delt Fly ? 18
Pec Flye ? 18
 T2 Accessories Training
Max
Incline Bench 285
Front Squat 315

Week Nine Week Ten

10/23/2016 10/30/2016
10/29/2016 11/5/2016
Mesocycle D
ely find your current Rep Max (RM) ability then follow that up with additional work based off that RM.
mplete the listed reps and sets. AMRAPS always optional depending on physical and mental state. If killing it attempt RM PR'
Week 9 Week 10
Day One Day One
Set Exercise Weight Rep Set Exercise
Back Squat Find 2RM Back Squat
5+ RM: 85% 1 5+ RM:
AMRAP: AMRAP:
5 1" Deficit Deadlif 365 4 5 Deadlif

3MRS Single Leg Press ? 8 3MRS Single Leg Press

3MRS Chest Supported Row ? 8 3MRS Chest Supported Row
3MRS V Grip Cable Row ? 16 3MRS V Grip Cable Row
3MRS Leg Curl ? 16 3MRS Leg Curl
3MRS Leg Extension ? 16 3MRS Leg Extension
Day Two Day Two
Set Exercise Weight Rep Set Exercise
Bench Press Find 2RM Bench Press
5+ RM: 85% 1 5+ RM:
AMRAP: AMRAP:
5 Close Grip Bench 230 4 5 Close Grip Bench

3MRS Incline Bench ? 8 3MRS Incline Bench

3MRS DB Shoulder Press ? 8 3MRS DB Shoulder Press
3MRS Machine Lateral Raise ? 16 3MRS Machine Lateral Raise
3MRS Pec Flye ? 16 3MRS Pec Flye
3MRS Rear Delt Flye ? 16 3MRS Rear Delt Flye
Day Three Day Three
Set Exercise Weight Rep Set Exercise
Deadlif Find 2RM Deadlif
 5+ RM: 85% 1 5+ RM:
AMRAP: AMRAP:
5 Front Squat 250 4 5 Front Squat

3MRS Stiff Leg Deadlif ? 8 3MRS Stiff Leg Deadlif

3MRS Lat Pull Down ? 8 3MRS Lat Pull Down
3MRS Wide Grip Cable Row ? 16 3MRS Wide Grip Cable Row
3MRS Hammer Curl ? 16 3MRS Hammer Curl
3MRS EZ Bar Curl ? 16 3MRS EZ Bar Curl
Day Four Day Four
Set Exercise Weight Rep Set Exercise
Military Press Find 2RM Military Press
5+ RM: 85% 1 5+ RM:
AMRAP: AMRAP:
4MRS Sling Shot Bench Find 2RM 1MRS Sling Shot Bench
RM: RM:
MRS: MRS:
5 Legs Up Bench 215 4 5 Legs Up Bench

3MRS DB Bench Press ? 16 3MRS DB Bench Press

3MRS Cable OH Tricep Ext ? 16 3MRS Cable OH Tricep Ext
3MRS Rear Delt Fly ? 16 3MRS Rear Delt Fly
3MRS Pec Flye ? 16 3MRS Pec Flye
 Week Eleven
11/6/2016
11/12/2016

te. If killing it attempt RM PR's and total volume base PR's each week.
Week 11
Day One
Weight Rep Set Exercise Weight Rep Set
Find 5RM Back Squat Find 3RM
90% 2 3+ RM: 90% 1 3+
AMRAP:
375 3 6 Deadlif 385 2 7
T2b & T2c Rest
? 6 3MRS
? 6 3MRS
? 14 3MRS V Grip Cable Row ? 12 3MRS
? 14 3MRS Leg Curl ? 12 3MRS
? 14 3MRS Leg Extension ? 12 3MRS
Day Two
Weight Rep Set Exercise Weight Rep Set
Find 5RM Bench Press Find 3RM
90% 2 3+ RM: 90% 1 3+
AMRAP:
235 3 6 Close Grip Bench 240 2 7
T2b & T2c Rest
? 6 3MRS
? 6 3MRS
? 14 3MRS Machine Lateral Raise ? 12 3MRS
? 14 3MRS Pec Flye ? 12 3MRS
? 14 3MRS Rear Delt Flye ? 12 3MRS
Day Three
Weight Rep Set Exercise Weight Rep Set
Find 5RM Deadlif Find 3RM
 90% 2 3+ RM: 90% 1 3+
AMRAP:
260 3 6 Front Squat 270 2 7
T2b & T2c Rest
? 6 3MRS
? 6 3MRS
? 14 3MRS Wide Grip Cable Row ? 12 3MRS
? 14 3MRS Hammer Curl ? 12 3MRS
? 14 3MRS EZ Bar Curl ? 12 3MRS
Day Four
Weight Rep Set Exercise Weight Rep Set
Find 5RM Military Press Find 3RM
90% 2 3+ RM: 90% 1 3+
AMRAP:
Find 5RM 3MRS Sling Shot Bench Find 3RM 1MRS
RM:
MRS:
220 3 6 Legs Up Bench 230 2 7
T2b & T2c Rest
? 14 3MRS
? 14 3MRS
? 14 3MRS Rear Delt Fly ? 12 3MRS
? 14 3MRS Pec Flye ? 12 3MRS
 Week 12
11/13/2016
11/19/2016

Week 12
Day One
Exercise Weight Rep Set
Back Squat Find 1RM

T2 Rest
T3 Rest

Day Two
Exercise Weight Rep Set
Bench Press Find 1RM

Close Grip Bench Find 1RM

T2 Rest
T3 Rest

Day Three
Exercise Weight Rep Set
Deadlif Find 1RM
Front Squat Find 1RM
T2 Rest
T3 Rest

Day Four
Exercise Weight Rep Set
Military Press Find 1RM

Sling Shot Bench Find 1RM

T2 Rest

T3 Rest
 T1 Movements Training (Training Max is an estimated daily 2RM.) Training T1 Movements T1 Movements Training (Training Max is an estimated daily 2RM.) Training T1 Movements
Max T1 Movements should be competition lifts. Max Max T1 Movements should be competition lifts. Max
Squat 185 Exceptions: Any close variation of a competition lif. 135 incline bench Squat Squat 185 Exceptions: Any close variation of a competition lif.
135 incline bench Squat
Bench Press 135 Examples: Front Squat, Close Grip Bench, opposite DL. 185 front squat Bench Press Bench Press 135 Examples: Front Squat, Close Grip Bench, opposite185DL. front squat Bench Press
Deadlift 185 Sling Shot Bench, High Bar, Low Bar, etc. Deadlift Deadlift 185 Sling Shot Bench, High Bar, Low Bar, etc. Deadlift
OHP 95 OHP OHP 95 OHP

Progression Table (Percentage of Training Max) Progression Table (Percentage of Training Max)
Week One Week One Week Seven Week Seven
From 3/13/2017 Enter as decimal From 3/13/2017 4/24/2017 5/15/2017
To 3/19/2017 (Ex: .85 = 85%) To 3/19/2017 4/30/2017 5/21/2017
Mesocycle A Mesocycle B Mesocycle C
Training Schedule In Block 1 you'll be finding your current Rep Max (RM) ability then follow that up by pushing your work capacity based off a Training Max (TM ) which becomes outdated so you use AMRAPs to go harder still. The purpose of these second six weeks is to more aggressively find your current Rep Max (RM) ability then follow that up with additional work based off that RM.
T1 AMRAPS: When feeling bad leave it without an AMRAP. The older training max allows for AMRAP's to be more likely as the weeks pass and thus effort and work capacity progressing. Shoot for 2x the written reps as<<< BLOCK
a goal. 1 / BLOCK 2 >>> Find written RM then use the percentage of that RM and complete the<<<listedBLOCK
reps and s1 / BLOCK 2 >>>
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Tier Exercise Weight Rep Set Weight Rep Set Weight Rep Set Tier Exercise Weight Rep Set Weight Rep Set Weight Rep Set Tier Exercise Weight Rep Set Weight Rep Set Weight Rep Set Tier Exercise Weight Rep Set Weight Rep Set Weight Rep Set
1 Back Squat 225 10 Find 8RM Find 6RM 1 Back Squat Find 4RM Find 2RM Find 1RM 1 Back Squat Find 6RM Find 4RM Find 2RM 1 Back Squat Find 5RM Find 3RM Find 1RM
1 RM: 130 6 3+ 140 5 3+ 150 4 3+ 1 RM: 155 3 3+ 155 2 4+ 1 RM: 85% 3 5+ 85% 2 5+ 85% 1 5+ 1 RM: 90% 2 3+ 90% 1 3+
1 AMRAP: 1 AMRAP: 1 AMRAP: 1 AMRAP:
2a 2" Deficit Deadlif 95 10 4 110 8 4 130 6 4 2a 2" Deficit Deadlif 140 4 5 150 2 7 2a 1" Deficit Deadlif 130 6 5 140 5 5 150 4 5 2a 1" Deficit Deadlif 155 3 6 155 2 7
2b Single Leg Press ? 15 3MRS ? 12 3MRS ? 10 3MRS 2b Single Leg Press ? 8 3MRS ? 6 3MRS
2c Chest Supported Row ? 15 3MRS ? 12 3MRS ? 10 3MRS 2c Chest Supported Row ? 8 3MRS ? 6 3MRS 2b Single Leg Press ? 12 3MRS ? 10 3MRS ? 8 3MRS 2b Single Leg Press ? 6 3MRS
3a V Grip Cable Row ? 20 3MRS ? 18 3MRS ? 16 3MRS 3a V Grip Cable Row ? 14 3MRS ? 12 3MRS ? 10 3MRS 2c Chest Supported Row ? 12 3MRS ? 10 3MRS ? 8 3MRS 2c Chest Supported Row ? 6 3MRS
3b Reverse Hypers or RDL ? 20 3MRS ? 18 3MRS ? 16 3MRS 3b Reverse Hypers or RDL ? 14 3MRS ? 12 3MRS ? 10 3MRS 3a V Grip Cable Row ? 18 3MRS ? 16 3MRS 3a V Grip Cable Row ? 14 3MRS ? 12 3MRS
3c RearFoot Elev SplitSquat ? 20 3MRS ? 18 3MRS ? 16 3MRS 3c RearFoot Elev SplitSquat ? 14 3MRS ? 12 3MRS ? 10 3MRS 3b Reverse Hypers or RDL ? 18 3MRS ? 16 3MRS 3b Reverse Hypers or RDL ? 14 3MRS ? 12 3MRS
3d DB Hammer Curl ? 20 3MRS ? 18 3MRS ? 16 3MRS 3d DB Hammer Curl ? 14 3MRS ? 12 3MRS ? 10 3MRS 3c RearFoot Elev SplitSquat ? 18 3MRS ? 16 3MRS 3c RearFoot Elev SplitSquat ? 14 3MRS ? 12 3MRS
Tier Exercise Weight Rep Set Weight Rep Set Weight Rep Set Tier Exercise Weight Rep Set Weight Rep Set Weight Rep Set Tier Exercise Weight Rep Set Weight Rep Set Weight Rep Set Tier Exercise Weight Rep Set Weight Rep Set Weight Rep Set
1 Bench Press Find 10RM Find 8RM Find 6RM 1 Bench Press Find 4RM Find 2RM Find 1RM 1 Bench Press Find 6RM Find 4RM Find 2RM 1 Bench Press Find 5RM Find 3RM Find 1RM
1 RM: 90 6 3+ 95 5 3+ 100 4 3+ 1 RM: 105 3 3+ 110 2 4+ 1 RM: 85% 3 5+ 85% 2 5+ 85% 1 5+ 1 RM: 90% 2 3+ 90% 1 3+
1 AMRAP: 1 AMRAP: 1 AMRAP: 1 AMRAP:
2a Close Grip bench 70 10 4 75 8 4 80 6 4 2a Close Grip bench 85 4 5 90 2 7 2a Close Grip Bench 95 6 5 100 5 5 110 4 5 2a Close Grip Bench 110 3 6 115 2 7 Find 1RM
2b Incline Bench ? 15 3MRS ? 12 3MRS ? 10 3MRS 2b Incline Bench ? 8 3MRS ? 6 3MRS
2c DB Shoulder Press ? 15 3MRS ? 12 3MRS ? 10 3MRS 2c DB Shoulder Press ? 8 3MRS ? 6 3MRS 2b Incline Bench ? 12 3MRS ? 10 3MRS ? 8 3MRS 2b Incline Bench ? 6 3MRS
3a Machine Lateral Raise ? 20 3MRS ? 18 3MRS ? 16 3MRS 3a Machine Lateral Raise ? 14 3MRS ? 12 3MRS ? 10 3MRS 2c DB Shoulder Press ? 12 3MRS ? 10 3MRS ? 8 3MRS 2c DB Shoulder Press ? 6 3MRS
3b Rear Delt Fly ? 20 3MRS ? 18 3MRS ? 16 3MRS 3b Rear Delt Fly ? 14 3MRS ? 12 3MRS ? 10 3MRS 3a Machine Lateral Raise ? 18 3MRS ? 16 3MRS 3a Machine Lateral Raise ? 14 3MRS ? 12 3MRS
3c Pec Flye ? 20 3MRS ? 18 3MRS ? 16 3MRS 3c Pec Flye ? 14 3MRS ? 12 3MRS ? 10 3MRS 3b Pec Flye ? 18 3MRS ? 16 3MRS 3b Pec Flye ? 14 3MRS ? 12 3MRS
3d Cable Tricep Push Down ? 20 3MRS ? 18 3MRS ? 16 3MRS 3d Cable Tricep Push Down ? 14 3MRS ? 12 3MRS ? 10 3MRS 3c Rear Delt Flye ? 18 3MRS ? 16 3MRS 3c Rear Delt Flye ? 14 3MRS ? 12 3MRS
Tier Exercise Weight Rep Set Weight Rep Set Weight Rep Set Tier Exercise Weight Rep Set Weight Rep Set Weight Rep Set Tier Exercise Weight Rep Set Weight Rep Set Weight Rep Set Tier Exercise Weight Rep Set Weight Rep Set Weight Rep Set
1 Front Squat Find 10RM Find 8RM Find 6RM 1 Front Squat Find 4RM Find 2RM Find 1RM 1 Deadlif Find 6RM Find 4RM Find 2RM 1 Deadlif Find 5RM Find 3RM Find 1RM
1 RM: 130 6 3+ 140 5 3+ 150 4 3+ 1 RM: 155 3 3+ 155 2 4+ 1 RM: 85% 3 5+ 85% 2 5+ 85% 1 5+ 1 RM: 90% 2 3+ 90% 1 3+
1 AMRAP: 1 AMRAP: 1 AMRAP: 1 AMRAP:
2a Back Squat 95 10 4 110 8 4 130 6 4 2a Back Squat 140 4 5 150 2 7 2a Front Squat 130 6 5 140 5 5 150 4 5 2a Front Squat 155 3 6 155 2 7 Find 1RM
2b Back Step Lunge ? 15 3MRS ? 12 3MRS ? 10 3MRS 2b Back Step Lunge ? 8 3MRS ? 6 3MRS
2c V Grip Lat Pull Down ? 15 3MRS ? 12 3MRS ? 10 3MRS 2c V Grip Lat Pull Down ? 8 3MRS ? 6 3MRS 2b Stiff Leg Deadlif ? 12 3MRS ? 10 3MRS ? 8 3MRS 2b Stiff Leg Deadlif ? 6 3MRS
3a RearFoot Elev SplitSquat ? 20 3MRS ? 18 3MRS ? 16 3MRS 3a RearFoot Elev SplitSquat ? 14 3MRS ? 12 3MRS ? 10 3MRS 2c Lat Pull Down ? 12 3MRS ? 10 3MRS ? 8 3MRS 2c Lat Pull Down ? 6 3MRS
3b Reverse Hypers or RDL ? 20 3MRS ? 18 3MRS ? 16 3MRS 3b Reverse Hypers or RDL ? 14 3MRS ? 12 3MRS ? 10 3MRS 3a Wide Grip Cable Row ? 18 3MRS ? 16 3MRS 3a Wide Grip Cable Row ? 14 3MRS ? 12 3MRS
3c Wide Grip Lat Pull Down ? 20 3MRS ? 18 3MRS ? 16 3MRS 3c Wide Grip Lat Pull Down ? 14 3MRS ? 12 3MRS ? 10 3MRS 3b Hammer Curl ? 18 3MRS ? 16 3MRS 3b Hammer Curl ? 14 3MRS ? 12 3MRS
3d EZ Bar Curl ? 20 3MRS ? 18 3MRS ? 16 3MRS 3d EZ Bar Curl ? 14 3MRS ? 12 3MRS ? 10 3MRS 3c EZ Bar Curl ? 18 3MRS ? 16 3MRS 3c EZ Bar Curl ? 14 3MRS ? 12 3MRS
Tier Exercise Weight Rep Set Weight Rep Set Weight Rep Set Tier Exercise Weight Rep Set Weight Rep Set Weight Rep Set Tier Exercise Weight Rep Set Weight Rep Set Weight Rep Set Tier Exercise Weight Rep Set Weight Rep Set Weight Rep Set
1 Military Press Find 10RM Find 8RM Find 6RM 1 Military Press Find 4RM Find 2RM Find 1RM 1 Military Press Find 6RM Find 4RM Find 2RM 1 Military Press Find 5RM Find 3RM Find 1RM
1 RM: 55 6 3+ 60 5 3+ 65 4 3+ 1 RM: 75 3 3+ 75 2 4+ 1 RM: 85% 3 5+ 85% 2 5+ 85% 1 5+ 1 RM: 90% 2 3+ 90% 1 3+
1 AMRAP: 1 AMRAP: 1 AMRAP: 1 AMRAP:
1 Sling Shot Bench Find 10RM 4MRS Find 8RM 4MRS Find 6RM 4MRS 1 Sling Shot Bench Find 4RM 4MRS Find 2RM 4MRS Find 1RM 1 Sling Shot Bench Find 7RM 4MRS Find 4RM 4MRS Find 2RM 1MRS 1 Sling Shot Bench Find 5RM 3MRS Find 3RM 1MRS Find 1RM
1 RM: 1 RM: 1 1RM: 1 1RM:
1 AMRAP: 1 AMRAP: 1 MRS: 1 MRS:
2a Legs Up Bench 60 10 4 70 8 4 75 6 4 2a Legs Up Bench 80 4 5 80 2 7 2a Legs Up Bench 90 6 5 95 5 5 100 4 5 2a Legs Up Bench 105 3 6 110 2 7
2b Push Press (DipDrivePress) ? 15 3MRS ? 12 3MRS ? 10 3MRS 2b Push Press (DipDrivePress) ? 8 3MRS ? 6 3MRS
3a Cable OH Tricep Ext. ? 20 3MRS ? 18 3MRS ? 16 3MRS 3a Cable OH Tricep Ext. ? 14 3MRS ? 12 3MRS ? 10 3MRS 3a DB Bench Press ? 18 3MRS ? 16 3MRS 3a DB Bench Press ? 14 3MRS
3b Machine Lateral Raise ? 20 3MRS ? 18 3MRS ? 16 3MRS 3b Machine Lateral Raise ? 14 3MRS ? 12 3MRS ? 10 3MRS 3b Cable OH Tricep Ext ? 18 3MRS ? 16 3MRS 3b Cable OH Tricep Ext ? 14 3MRS
3c Rear Delt Fly ? 20 3MRS ? 18 3MRS ? 16 3MRS 3c Rear Delt Fly ? 14 3MRS ? 12 3MRS ? 10 3MRS 3c Rear Delt Fly ? 18 3MRS ? 16 3MRS 3c Rear Delt Fly ? 14 3MRS ? 12 3MRS
3d Pec Flye ? 20 3MRS ? 18 3MRS ? 16 3MRS 3d Pec Flye ? 14 3MRS ? 12 3MRS ? 10 3MRS 3d Pec Flye ? 18 3MRS ? 16 3MRS 3d Pec Flye ? 14 3MRS ? 12 3MRS

General Training Guidance General Training Guidance

(+) Means LAST SET is a rep out also known as an AMRAP, or, As Many Reps As Possible. Only perform if fuel in the tank! (+)
Paused Variants (+) means last set is held for a few seconds longer, without compromising form/safety. ? 10 3MRS
(?) See "T3 Progression Guide" >>> (?)
Rep Out Rule: Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave Rep Out Rule:
Feeling Run Down? Are your T1 sets grinding more than usual and the T2 is basically impossible? If so do below! Feeling Run Down?
Perform all these 1. Take T1 set volume for that movement down to a single top set. T2 volume should be reduced by Perform all these
steps for 1 week: 2. Seriously get more sleep, do a better warm up, and make an honest effort to eat better. It gets e steps for 1 week:
Rest Guide: T1: 3-5 Minutes Rest Guide:
(Between Sets) T2: 2-3 Minutes (Between Sets)
T1: 60-90 Seconds