Cycle

Primary Movements Training

Max
Squat 120 <
Bench Press 70
Deadlif 165

Progression Table (Percentage of Training Max)

Week One
From 2/2/2016
To 2/8/2016
Primary Movement %
Day One P Squat
Day One P
Day One P
Day Two P Bench Press
Day Two P
Day Two P
Day Three P
Day Three P
Day Three P
Day Four P Deadlif
Day Four P
Day Four P

Secondary
Day One S
Day One S
Day Two S
Day Two S
Day Three S
Day Three S
Day Four S
Day Four S

Schedule
Week 1

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Day One (Squat)
Type Exercise Weight Reps Sets
P Squat 0.00 5 3+
P
P
S 0 -7.50
S
A
A
A
Day Two (Bench)
Type Exercise Weight Reps Sets
P Bench Press 0.00 5 3+
P
P
S 0 0.00
S
A
A
A
Day Four (Specific Assistance)
Type Exercise Weight Reps Sets
P 0 0.00 5 3+
P
P
S 0 -7.50
S
A
A
A
Day Four (Deadlif)
Type Exercise Weight Reps Sets
S 0 0.00 MAX 3
S
S
S 0 0.00 MAX 3
A
A
A
A

Read Me

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(+) Means LAST SET is a rep out also known as an

Paused Variants (+) means last set
(?) See "Progression Guide" >>>
Rep Out Rule: Regarding "Max Rep" sets and AMRAPs as we
Schedule: Train no more than 2x days in a row without
There may be some weeks where you are for

Rest Guide: Primary: 3-5 Minutes

(Between Sets) Secondary: 2-3 Minutes
Assistance: 60-90 Seconds
< Denotes a box in which you can enter the w

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These are your initial training maxes >

Accumulation
Week Two
2/9/2016
2/15/2016
Movement %
Squat

Bench Press

Deadlif

Week 2

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Day One (Squat)
Exercise Weight Reps Sets
Squat 0.00 4 3+

0 -7.50

Day Two (Bench)

Exercise Weight Reps Sets
Bench Press 0.00 4 3+

0 0.00

Day Four (Specific Assistance)

Exercise Weight Reps Sets
0 0.00 4 3+

0 -7.50

Day Four (Deadlif)

Exercise Weight Reps Sets
0 0.00 MAX 3

0 0.00 MAX 3

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s a rep out also known as an AMRAP, or, As Many Reps As Possible. Only perform if youve got those reps left in the tank!
+) means last set is held for a few seconds longer than described
Guide" >>>
Rep" sets and AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank!!
an 2x days in a row without a break. Eg, M/Tu Off Th/F Off Off, M Off W/Th Off S/ Off, M Off W Off F/S Off
me weeks where you are forced to do 3-in-a-row, etc, but ideally we want to break the training week up!

n which you can enter the weights you are using for consistency purposes!

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Secondary Movements Training

Max

ation
Week Three
2/16/2016
2/22/2016
Movement %
Squat

Bench Press

Deadlif

Week 3

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Day One (Squat)
Exercise Weight Reps Sets
Squat 0.00 3 4+

0 -7.50

Day Two (Bench)

Exercise Weight Reps Sets
Bench Press 0.00 3 4+

0 0.00

Day Four (Specific Assistance)

Exercise Weight Reps Sets
0 0.00 3 4+

0 -7.50

Day Four (Deadlif)

Exercise Weight Reps Sets
0 0.00 MAX 3

0 0.00

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nly perform if youve got those reps left in the tank!

1-2 reps in your tank!!

W/Th Off S/ Off, M Off W Off F/S Off
want to break the training week up!

oses!

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Restoration
Week Four
2/23/2016
2/29/2016
Movement %
Squat

Bench Press

Deadlif

Week 4

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Day One (Squat)
Exercise Weight Reps Sets
Squat 0.00 4 3+

0 -7.50

Day Two (Bench)

Exercise Weight Reps Sets
Bench Press 0.00 4 3+

0 0.00

Day Four (Specific Assistance)

Exercise Weight Reps Sets
0 0.00 4 3+

0 -7.50

Day Four (Deadlif)

Exercise Weight Reps Sets
0 0.00 MAX 3

0 0.00

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Restoration
Week Five
3/1/2016
3/7/2016
Movement %
Squat

Bench Press

Deadlif

Week 5

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Day One (Squat)
Exercise Weight Reps Sets
Squat 0.00 3 4+

0 -7.50

Day Two (Bench)

Exercise Weight Reps Sets
Bench Press 0.00 3 4+

0 0.00

Day Four (Specific Assistance)

Exercise Weight Reps Sets
0 0.00 3 4+

0 -7.50

Day Four (Deadlif)

Exercise Weight Reps Sets
0 0.00 MAX 3

0 0.00

Assistance Progression Guide

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Example: (From the workout above)
Lat Pulldown ? 15 3MS
Means the lifer is to work up to heaviest 15 reps, or proceed with what they know they are good for,
Then complete 2 additional Max Sets (MS) with that same weight.
Do not push to failure. Always leave 1-2 reps in the tank.
Expect reps to drop as each set progresses.
Attempt to beat assistance weights and reps when you're feeling good, if youre on fire on that day, thr
Example: (From the workout above)
Incline Bench 50 4RG
Means the has 4 sets to complete 50 total reps, once 50 reps can be achieved across 4 set
The cycle then begins again with the new weight, except for deload week that is the only exception where RG
Good rule of thumb? Begin with a weight you can definitely get 12-15 re

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Transm
Week Six
3/8/2016
3/14/2016
Movement %
Squat

Bench Press

Deadlif

Week 6

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Day One (Squat)
Exercise Weight Rep Sets
Squat 0.00 2 5+

0 -7.50

Day Two (Bench)

Exercise Weight Reps Sets
Bench Press 0.00 2 5+

0 0.00

Day Four (Specific Assistance)

Exercise Weight Reps Sets
0 0.00 2 5+

0 -7.50

Day Four (Deadlif)

Exercise Weight Reps Sets
0 0.00 MAX 3

0 0.00 MAX 3

ce Progression Guide

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s, or proceed with what they know they are good for, for 15 reps.

n you're feeling good, if youre on fire on that day, throw in drop sets on machines, cable work, and armzzzz!

0 total reps, once 50 reps can be achieved across 4 sets, the weight is increased (but
for deload week that is the only exception where RG assistance does not apply.
mb? Begin with a weight you can definitely get 12-15 reps with in your first set.

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Transmutation
Week 7 Week 8
3/15/2016 3/22/2016
3/21/2016 3/28/2016
Movement % Movement
Squat Squat

Bench Press Bench Press

Deadlif Deadlif

Week 7 Week 8

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Day One (Squat) Day One (Squat)
Exercise Weight Rep Sets Exercise
Squat 0.00 5 3 Squat

Day Two (Bench) Day Two (Bench)

Exercise Weight Reps Sets Exercise
Bench Press 0.00 5 3 Bench Press

0 0.00 0

Day Four (Specific Assistance) Day Four (Specific Assistance)

Exercise Weight Reps Sets Exercise
0 0.00 5 3 0

Day Four (Deadlif) Day Four (Deadlif)

Exercise Weight Reps Sets Exercise
0 0.00 MAX 1 0

0 0.00 MAX 1 0

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sets on machines, cable work, and armzzzz!

ht is increased (but only then!!)

does not apply.
your first set.

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Week 9
3/29/2016
4/4/2016
% Movement %
Squat

Bench Press

Deadlif

Week 8 Week 9

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Day One (Squat)
Weight Rep Sets Exercise Weight Rep Sets
0.00 5 3 Squat 0.00 5 3

Day Two (Bench)

Weight Reps Sets Exercise Weight Reps Sets
0.00 5 3 Bench Press 0.00 5 3

0.00 0 0.00

c Assistance) Day Four (Specific Assistance)

Weight Reps Sets Exercise Weight Reps Sets
0.00 5 3 0 0.00 5 3

Day Four (Deadlif)

Weight Reps Sets Exercise Weight Reps Sets
0.00 MAX 1 0 0.00 MAX 1

0.00 MAX 1 0 0.00 MAX 1

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Restoration
Week 10
4/5/2016
4/11/2016
Movement %
Squat

Bench Press

Deadlif

Week 10

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Day One (Squat)
Exercise Weight Rep Sets
Squat 0.00 5 3

Day Two (Bench)

Exercise Weight Reps Sets
Bench Press 0.00 5 3

0 0.00

Day Four (Specific Assistance)

Exercise Weight Reps Sets
0 0.00 5 3

Day Four (Deadlif)

Exercise Weight Reps Sets
0 0.00 MAX 1

0 0.00 MAX 1

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Sports Form
Week 11
4/12/2016
4/18/2016
Movement %
Squat

Bench Press

Deadlif

Week 11

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Day One (Squat)
Exercise Weight Rep Sets
Squat 0.00 5 3

Day Two (Bench)

Exercise Weight Reps Sets
Bench Press 0.00 5 3

0 0.00

Day Four (Specific Assistance)

Exercise Weight Reps Sets
0 0.00 5 3

Day Four (Deadlif)

Exercise Weight Reps Sets
0 0.00 MAX 1

0 0.00 MAX 1

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Realization
Week 12
4/19/2016
4/25/2016
Movement %
Squat

Bench Press

Deadlif

Week 12

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Day One (Squat)
Exercise Weight Rep Sets
Squat 0.00 5 3

Day Two (Bench)

Exercise Weight Reps Sets
Bench Press 0.00 5 3

0 0.00

Day Four (Specific Assistance)

Exercise Weight Reps Sets
0 0.00 5 3

Day Four (Deadlif)

Exercise Weight Reps Sets
0 0.00 MAX 1

0 0.00 MAX 1

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