Note: Eat at least one gram of protein per pound of bodyweight, creatine monohydrate would be useful along

with a caloric surplus and 8 hours of sleep a night.

Week 1 Week
Day 1 Reps Range Day 1
Paused Squats 3x6 58-63% Paused Squats
Front Squat 2x8 45-55% Front Squat
Goblet Squat 3x10 Goblet Squat
Split Squat 3x12 Split Squat
Hip Thrusts 3x10 Hip Thrusts
Inverted Rows 2 Minute AMRAP (BW) Inverted Rows
Planks 2 Sets (Until Form Breakdown) Planks

Day 2 Reps Range Day 2

5s Pause Bench 3x6 55-60% 5s Pause Bench

Feet Up Bench (Closer Feet Up Bench (Closer

3x10 50-55%
Grip) Grip)

Shoulder press of choice Shoulder press of

(z-press, neutral DB 3x8-12 choice (z-press, neutral
shoulder press or Arnold DB shoulder press or
press) Arnold press)

Lat Pull Downs 5x15 Lat Pull Downs

Tricep Pressdowns 3x15 Tricep Pressdowns
Day 3 Reps Range Day 3
Highbar Squats 3x8 53-58% Highbar Squats
Good Mornings 3x10 RPE 5 Good Mornings
SLDL 3x10 RPE 5-6 SLDL
Pendlay Rows 3 x 12 / 10 /8 Pendlay Rows
Hanging Leg Raises 2 Minutes of Work Hanging Leg Raises
Day 4 Reps Range Day 4
Comp Bench 3x10 53-57% Comp Bench
Close Grip Bench 3x12 50-53% Close Grip Bench

Dips (Can Sub Pushups) 3x8-12 Dips (Can Sub Pushups)

 Front Raises 2x12-15 Front Raises

Side Raises 3x12-15 Side Raises

Facepulls W/ External Facepulls W/ External
4x25
Rotation Rotation
Day 5 Reps Range Day 5

REST DAY REST D

Day 6 Reps Range Day 6

Beltless Lowbar Squats 3x5 63-68% Beltless Lowbar Squats

Comp Bench 3x5 66-71% Comp Bench

Paused Deadlifts 3x5 63-68% Paused Deadlifts
Pull Ups 3xFailure Pull Ups
Hanging Leg Raises 2 Minutes of Work Hanging Leg Raises
 Week 2 Week 3
Reps Range Day 1 Reps
3x6 61-66% Paused Squats 3x6
2x8 48-58% Front Squat 2x8
3x10 Goblet Squat 3x10
3x12 Split Squat 3x12
3x10 Hip Thrusts 3x10
2 Minute AMRAP (BW) Inverted Rows 2 Minute AMRAP (BW)
2 Sets (Until Form Breakdown) Planks 2 Sets (Until Form Breakdown)

Reps Range Day 2 Reps

3x6 58-63% 5s Pause Bench 3x6

Feet Up Bench (Closer

3x10 53-58% 3x10
Grip)

Shoulder press of choice

3x8-12 (z-press, neutral DB 3x8-12
shoulder press or Arnold
press)

5x15 Lat Pull Downs 5x15

3x15 Tricep Pressdowns 3x15
Reps Range Day 3 Reps
3x8 56-61% Highbar Squats 3x8
3x10 RPE 5 Good Mornings 3x10
3x10 RPE 5-6 SLDL 3x10
3 x 12 / 10 /8 Pendlay Rows 3 x 12 / 10 /8
2 Minutes of Work Hanging Leg Raises 2 Minutes of Work
Reps Range Day 4 Reps
3x10 56-60% Comp Bench 3x10
3x12 53-56% Close Grip Bench 3x12

3x8-12 Dips (Can Sub Pushups) 3x8-12

 2x12-15 Front Raises 2x12-15

3x12-15 Side Raises 3x12-15

Facepulls W/ External
4x25 4x25
Rotation
Reps Range Day 5 Reps

REST DAY REST DAY

Reps Range Day 6 Reps

3x5 66-71% Beltless Lowbar Squats 3x5

3x5 69-74% Comp Bench 3x5

3x5 66-71% Paused Deadlifts 3x5
3xFailure Pull Ups 3xFailure
2 Minutes of Work Hanging Leg Raises 2 Minutes of Work
eek 3 Week 4
Reps Range Day 1 Reps
3x6 64-69% Paused Squats 3x6
2x8 51-61% Front Squat 2x8
3x10 Goblet Squat 3x10
3x12 Split Squat 3x12
3x10 Hip Thrusts 3x10
Minute AMRAP (BW) Inverted Rows 2 Minute AMRAP (BW)
s (Until Form Breakdown) Planks 2 Sets (Until Form Breakdown)

Reps Range Day 2 Reps

3x6 61-66% 5s Pause Bench 4x3

Feet Up Bench (Closer

3x10 56-61% 3x10
Grip)

Shoulder press of choice

3x8-12 (z-press, neutral DB 3x8-12
shoulder press or Arnold
press)

5x15 Lat Pull Downs 5x15

3x15 Tricep Pressdowns 3x15
Reps Range Day 3 Reps
3x8 59-64% Highbar Squats 3x8
3x10 RPE 5 Good Mornings 3x8
3x10 RPE 5-6 SLDL 3x8
3 x 12 / 10 /8 Pendlay Rows 3 x 12 / 10 /8
2 Minutes of Work Hanging Leg Raises 2 Minutes of Work
Reps Range Day 4 Reps
3x10 59-63% Comp Bench 3x10
3x12 56-59% Close Grip Bench 3x12

3x8-12 Dips (Can Sub Pushups) 3x8-12

 2x12-15 Front Raises 2x12-15

3x12-15 Side Raises 3x12-15

Facepulls W/ External
4x25 4x25
Rotation
Reps Range Day 5 Reps

T DAY REST DAY

Reps Range Day 6 Reps

3x5 69-74% Lowbar Squats 3x5

3x5 72-77% Comp Bench 3x5

3x5 69-74% Paused Deadlifts 3x5
3xFailure Pull Ups 3xFailure
2 Minutes of Work Hanging Leg Raises 2 Minutes of Work
 Week 5
Range Day 1 Reps Range
67-72% Paused Squats 5x3 70-75%
54-64% Front Squat 2x5 55-60%
Goblet Squat 3x10
Split Squat 3x12
Hip Thrusts 3x10
Inverted Rows 2 Minute AMRAP (BW)
Planks 2 Sets (Until Form Breakdown)

Range Day 2 Reps Range

66-705 5s Pause Bench 5x2 68-73%

59-64% Feet Up Bench (Closer Grip) 3x7 61-66%

Shoulder press of choice (z-

press, neutral DB shoulder 3x8-12
press or Arnold press)

Lat Pull Downs 5x15

Tricep Pressdowns 3x15
Range Day 3 Reps Range
62-67% Highbar Squats 3x6 66-71%
RPE 5 Good Mornings 3x8 RPE 5
RPE 5-6 SLDL 3x8 RPE 5-6
Pendlay Rows 3 x 12 / 10 /8
Hanging Leg Raises 2 Minutes of Work
Range Day 4 Reps Range
62-66% Comp Bench 4x8 62-66%
59-63% Close Grip Bench 3x9 61-65%

Dips (Can Sub Pushups) 3x8-12

 Front Raises 2x12-15

Side Raises 3x12-15

Facepulls W/ External
4x25
Rotation
Range Day 5 Reps Range

REST DAY

Range Day 6 Reps Range

72-77% Lowbar Squats 3x5 RPE 6

75-80% Comp Bench 3x5 RPE 6

72-77% Paused Deadlifts 3x5 RPE 6
 Week 6
Day 1 Reps Range Day 1
Paused Squats 5x3 73-78% Paused Squats
Front Squat 2x5 58-63% Front Squat
Goblet Squat 3x10 Goblet Squat
Split Squat 3x12
Split Squat
Hip Thrusts 3x10
Inverted Rows 2 Minute AMRAP (BW) Inverted Rows
Planks 2 Sets (Until Form Breakdown) Planks

Day 2 Reps Range Day 2

5s Pause Bench 5x2 71-76% 5s Pause Bench

Feet Up Bench (Closer Feet Up Bench (Closer

3x6 64-68%
Grip) Grip)

Shoulder press of choice Shoulder press of choice

(z-press, neutral DB 3x8-12 (z-press, neutral DB
shoulder press or Arnold shoulder press or Arnold
press) press)

Lat Pull Downs 5x15 Lat Pull Downs

Tricep Pressdowns 3x15 Tricep Pressdowns
Day 3 Reps Range Day 3
Highbar Squats 3x5 68-73%
Highbar Squats
Good Mornings 3x8 RPE 7
SLDL 3x8 RPE 6-7 SLDL
Pendlay Rows 3 x 10 / 8 /6 Pendlay Rows
Hanging Leg Raises 2 Minutes of Work Hanging Leg Raises
Day 4 Reps Range Day 4
Comp Bench 4x8 65-69% Comp Bench
Close Grip Bench 3x8 63-68% Close Grip Bench

Dips (Can Sub Pushups) 3x8-12 Dips (Can Sub Pushups)

 Front Raises 2x12-15 Front Raises

Side Raises 3x12-15 Side Raises

Facepulls W/ External Facepulls W/ External
4x25
Rotation Rotation
Day 5 Reps Range Day 5

REST DAY R

Day 6 Reps Range Day 6

Lowbar Squats 3x5 RPE 7 Lowbar Squats

Comp Bench 3x5 RPE 7 Comp Bench

Paused Deadlifts 3x5 RPE 7 Comp Deadlifts
 Week 7 Week 8
Day 1 Reps Range Day 1
Paused Squats 4x3 76-81%
Paused Squats
Front Squat 2x4 60-65%
Goblet Squat 3x10 Goblet Squat

Split Squat 3x12 Split Squat

Inverted Rows 2 Minute AMRAP (BW) Inverted Rows

Planks 2 Sets (Until Form Breakdown) Planks

Day 2 Reps Range Day 2

5s Pause Bench 5x2 74-78% 5s Pause Bench

Feet Up Bench (Closer Feet Up Bench (Closer

3x6 66-70%
Grip) Grip)

Shoulder press of choice Shoulder press of choice

(z-press, neutral DB 3x8-12 (z-press, neutral DB
shoulder press or Arnold shoulder press or Arnold
press) press)

Lat Pull Downs 5x15 Lat Pull Downs

Tricep Pressdowns 3x15 Tricep Pressdowns
Day 3 Reps Range Day 3

Highbar Squats 3x5 71-76% Highbar Squats

SLDL 3x8 RPE 6-7 SLDL

Pendlay Rows 3 x 10 / 8 /6 Pendlay Rows
Hanging Leg Raises 2 Minutes of Work Hanging Leg Raises
Day 4 Reps Range Day 4
Comp Bench 4x6 68-72% Comp Bench
Close Grip Bench 2x7 65-70% Close Grip Bench

Dips (Can Sub Pushups) 3x6-10 Dips (Can Sub Pushups)

 Front Raises 2x12-15 Front Raises

Side Raises 3x12-15 Side Raises

Facepulls W/ External Facepulls W/ External
4x25
Rotation Rotation
Day 5 Reps Range Day 5

REST DAY REST DAY

Day 6 Reps Range Day 6

Lowbar Squats 3x4 RPE 6 Lowbar Squats

Comp Bench 3x4 RPE 6 Comp Bench

Comp Deadlifts 3x4 RPE 6 Comp Deadlifts
 Week 8 Week 9
Reps Range Day 1 Reps

3x3 80-85%
Paused Squats 3x3
3x10

3x12 Split Squat 3x12

2 Minute AMRAP (BW) Inverted Rows 2 Minute AMRAP (BW)

2 Sets (Until Form Breakdown) Planks 2 Sets (Until Form Breakdown

Reps Range Day 2 Reps

3x2 76-80% 5s Pause Bench 3x2

Feet Up Bench (Closer

3x5 69-73% 3x5
Grip)

Shoulder press of choice

3x8-12 (z-press, neutral DB 3x8-12
shoulder press or Arnold
press)

5x15 Lat Pull Downs 5x15

3x15 Tricep Pressdowns 3x15
Reps Range Day 3 Reps

4x3 75-80% Highbar Squats 3x3

3x6 RPE 6-7 SLDL 3x5

3 x 10 / 8 /6 Pendlay Rows 3 x 10 / 8 /6
2 Minutes of Work Hanging Leg Raises 2 Minutes of Work
Reps Range Day 4 Reps
5x5 70-75% Comp Bench 3x5
2x5 68-73% Close Grip Bench 2x4

3x6-10 Dips (Can Sub Pushups) 3x6-10

 2x12-15 Front Raises 2x12-15

3x12-15 Side Raises 3x12-15

Facepulls W/ External
4x25 4x25
Rotation
Reps Range Day 5 Reps

REST DAY REST DAY

Reps Range Day 6 Reps

3x4 RPE 7 1x1

Lowbar Squats
3x4 RPE 7 2x3
3x4 RPE 7 1x1
Comp Bench
3x3
1x1
Comp Deadlift
2x3
 Week 9 Week 10
Reps Range Day 1 Reps

3x3 83-88% Paused Squats 3x2

3x12 Split Squat 3x12

2 Minute AMRAP (BW) Inverted Rows 2 Minute AMRAP (BW)

ets (Until Form Breakdown) Planks 2 Sets (Until Form Breakdown)

Reps Range Day 2 Reps

3x2 78-82% 5s Pause Bench 2x2

Feet Up Bench (Closer

3x5 70-75% 3x3
Grip)

Shoulder press of choice

3x8-12 (z-press, neutral DB 3x8-12
shoulder press or Arnold
press)

5x15 Lat Pull Downs 5x15

3x15 Tricep Pressdowns 3x15
Reps Range Day 3 Reps

3x3 78-8% Highbar Squats 3x3

3x5 RPE 6 / 7 / 8 SLDL 3x3

3 x 10 / 8 /6 Pendlay Rows 3 x 10 / 8 /6
2 Minutes of Work Hanging Leg Raises 2 Minutes of Work
Reps Range Day 4 Reps
3x5 73-78% Comp Bench 3x5
2x4 71-74% Close Grip Bench 2x4

3x6-10 Dips (Can Sub Pushups) 3x6-10

 2x12-15 Front Raises 2x12-15

3x12-15 Side Raises 3x12-15

Facepulls W/ External
4x25 4x25
Rotation
Reps Range Day 5 Reps

REST DAY REST DAY

Reps Range Day 6 Reps

1x1 RPE 6 1x1

Lowbar Squat
2x3 RPE 6 1x1
1x1 RPE 6 1x2
3x3 RPE 7 1x1
1x1 RPE 6 Comp Bench 1x1
2x3 RPE 7 2x2
1x1
Comp Deadlift
2x2
 Week 10 Week 11
Reps Range Day 1 Reps

3x2 85-90% Paused Squats 2x2

3x12 Split Squat 3x12

Minute AMRAP (BW) Inverted Rows 2 Minute AMRAP (BW)

s (Until Form Breakdown) Planks 2 Sets (Until Form Breakdown)

Reps Range Day 2 Reps

2x2 80-85% 5s Pause Bench 2x2

Feet Up Bench (Closer

3x3 74-78% 3x3
Grip)

Shoulder press of choice

3x8-12 (z-press, neutral DB 3x8-12
shoulder press or Arnold
press)

5x15 Lat Pull Downs 5x15

3x15 Tricep Pressdowns 3x15
Reps Range Day 3 Reps

3x3 80-85% Highbar Squats 2x2

3x3 RPE 6 / 7 / 8 Banded RDLs 1 Minute of Work

3 x 10 / 8 /6 Pendlay Rows 3 x 10 / 8 /6
2 Minutes of Work Hanging Leg Raises 2 Minutes of Work
Reps Range Day 4 Reps
3x5 75-80% Comp Bench 3x5
2x4 73-76% Close Grip Bench 2x3

3x6-10 Dips (Can Sub Pushups) 3x6-10

 2x12-15 Front Raises 2x12-15

3x12-15 Side Raises 3x12-15

Facepulls W/ External
4x25 4x25
Rotation
Reps Range Day 5 Reps

REST DAY REST DAY

Reps Range Day 6 Reps

1x1 RPE 6 1x1

Lowbar Squat
1x1 RPE 7 1x1
1x2 RPE 6 1x2
1x1 RPE 6 1x1
1x1 RPE 7 Comp Bench 1x1
2x2 RPE 7 2x2
1x1 RPE 7 Comp Deadlift 3x1
2x2 RPE 6
Week 11 Week 12
Reps Range Day 1 Reps

2x2 87-92% Paused Squats 3x1

3x12
Split Squat 3x12
2 Minute AMRAP (BW)
ts (Until Form Breakdown) Planks 2 Sets (Until Form Breakdown)

Reps Range Day 2 Reps

2x2 83-88% 5s Pause Bench 3x1

Feet Up Bench (Closer

3x3 76-81% 2x2
Grip)

3x8-12 Lat Pull Downs 5x15

5x15
Tricep Pressdowns 3x15
3x15
Reps Range Day 3 Reps

2x2 83-88% Highbar Squats 2x2

1 Minute of Work
Banded RDLs 1 Minute of Work
3 x 10 / 8 /6
2 Minutes of Work Hanging Leg Raises 2 Minutes of Work
Reps Range Day 4 Reps
3x5 78-83% Comp Bench 2x2
2x3 75-80%
Close Grip Bench 2x3
3x6-10
 2x12-15 Front Raises 2x12-15

3x12-15 Side Raises 3x12-15

Facepulls W/ External
4x25 4x25
Rotation
Reps Range Day 5 Reps

REST DAY REST DAY

Reps Range Day 6 Reps

1x1 RPE 7 1x1

Lowbar Squat
1x1 RPE 8 1x1
1x2 RPE 7 1x1
1x1 RPE 7 1x1
1x1 RPE 8 Comp Bench 1x1
2x2 RPE 7 1x1
3x1 RPE 6/7/8 Comp Deadlift 1x1
Range

89-94%

Range

85-90%

79-84%

Range

85-90%

Range
RPE 6 / 7

RPE 7
Range

Range

RPE 6.5 -7

RPE 7.5 - 8
RPE 8.5 - 9
RPE 6.5 -7
RPE 7.5 - 8
RPE 8.5 - 9
RPE 9
 Week 1
Day 1 Reps Range
Paused Squats 3x6 58-63%
Front Squat 2x8 45-55%
Goblet Squat 3x10
Split Squat 3x12
Hip Thrusts 3x10
Inverted Rows 2 Minute AMRAP (BW)
Planks 2 Sets (Until Form Breakdown)
Day 2 Reps Range
5s Pause Bench 3x6 55-60%
Feet Up Bench
3x10 50-55%
(Closer Grip)

Shoulder press of
choice (z-press,
neutral DB shoulder 3x8-12
press or Arnold
press)
Lat Pull Downs 5x15
Tricep Pressdowns 3x15
Day 3 Reps Range
Highbar Squats 3x8 53-58%
Good Mornings 3x10 RPE 5
SLDL 3x10 RPE 5-6
Pendlay Rows 3 x 12 / 10 /8
Hanging Leg Raises 2 Minutes of Work
Day 4 Reps Range
Comp Bench 3x10 53-57%
Close Grip Bench 3x12 50-53%
Dips (Can Sub 3x8-12
Pushups)
Front Raises 2x12-15
Side Raises 3x12-15
Facepulls W/
4x25
External Rotation
Day 5 Reps Range

REST DAY

Day 6 Reps Range

Beltless Lowbar
3x5 63-68%
Squats
Comp Bench 3x5 66-71%
Paused Deadlifts 3x5 63-68%
Pull Ups 3xFailure
Hanging Leg Raises 2 Minutes of Work
 Week 2
Day 1 Reps Range
Paused Squats 3x6 61-66%
Front Squat 2x8 48-58%
Goblet Squat 3x10
Split Squat 3x12
Hip Thrusts 3x10
Inverted Rows 2 Minute AMRAP (BW)
Planks 2 Sets (Until Form Breakdown)
Day 2 Reps Range
5s Pause Bench 3x6 58-63%
Feet Up Bench
(Closer Grip) 3x10 53-58%

Shoulder press of
choice (z-press,
neutral DB shoulder 3x8-12
press or Arnold
press)
Lat Pull Downs 5x15
Tricep Pressdowns 3x15
Day 3 Reps Range
Highbar Squats 3x8 56-61%
Good Mornings 3x10 RPE 5
SLDL 3x10 RPE 5-6
Pendlay Rows 3 x 12 / 10 /8
Hanging Leg Raises 2 Minutes of Work
Day 4 Reps Range
Comp Bench 3x10 56-60%
Close Grip Bench 3x12 53-56%
Dips (Can Sub
3x8-12
Pushups)
Front Raises 2x12-15
Side Raises 3x12-15

Facepulls W/
4x25
External Rotation

Day 5 Reps Range

REST DAY

Day 6 Reps Range

Beltless Lowbar
3x5 66-71%
Squats

Comp Bench 3x5 69-74%

Paused Deadlifts 3x5 66-71%
 Pull Ups 3xFailure
Hanging Leg Raises 2 Minutes of Work
 Week 3
Day 1 Reps Range
Paused Squats 3x6 64-69%
Front Squat 2x8 51-61%
Goblet Squat 3x10
Split Squat 3x12
Hip Thrusts 3x10
Inverted Rows 2 Minute AMRAP (BW)
Planks 2 Sets (Until Form Breakdown)
Day 2 Reps Range
5s Pause Bench 3x6 61-66%
Feet Up Bench
3x10 56-61%
(Closer Grip)

Shoulder press of
choice (z-press,
neutral DB shoulder 3x8-12
press or Arnold
press)

Lat Pull Downs 5x15

Tricep Pressdowns 3x15
Day 3 Reps Range
Highbar Squats 3x8 59-64%
Good Mornings 3x10 RPE 5
SLDL 3x10 RPE 5-6
Pendlay Rows 3 x 12 / 10 /8
Hanging Leg Raises 2 Minutes of Work
Day 4 Reps Range
Comp Bench 3x10 59-63%
Close Grip Bench 3x12 56-59%
Dips (Can Sub
3x8-12
Pushups)
Front Raises 2x12-15
Side Raises 3x12-15

Facepulls W/ 4x25
External Rotation

Day 5 Reps Range

REST DAY

Day 6 Reps Range

Beltless Lowbar
3x5 69-74%
Squats
Comp Bench 3x5 72-77%
Paused Deadlifts 3x5 69-74%
Pull Ups 3xFailure
Hanging Leg Raises 2 Minutes of Work
 Week 4
Day 1 Reps Range
Paused Squats 3x6 67-72%
Front Squat 2x8 54-64%
Goblet Squat 3x10
Split Squat 3x12
Hip Thrusts 3x10
Inverted Rows 2 Minute AMRAP (BW)
Planks 2 Sets (Until Form Breakdown)
Day 2 Reps Range
5s Pause Bench 4x3 66-705
Feet Up Bench
3x10 59-64%
(Closer Grip)

Shoulder press of
choice (z-press,
neutral DB shoulder 3x8-12
press or Arnold
press)

Lat Pull Downs 5x15

Tricep Pressdowns 3x15
Day 3 Reps Range
Highbar Squats 3x8 62-67%
Good Mornings 3x8 RPE 5
SLDL 3x8 RPE 5-6
Pendlay Rows 3 x 12 / 10 /8
Hanging Leg Raises 2 Minutes of Work
Day 4 Reps Range
Comp Bench 3x10 62-66%
Close Grip Bench 3x12 59-63%
Dips (Can Sub
3x8-12
Pushups)
Front Raises 2x12-15
Side Raises 3x12-15
Facepulls W/
External Rotation 4x25

Day 5 Reps Range

REST DAY

Day 6 Reps Range

Lowbar Squats 3x5 72-77%
Comp Bench 3x5 75-80%
Paused Deadlifts 3x5 72-77%
Pull Ups 3xFailure
Hanging Leg Raises 2 Minutes of Work
 Week 5
Day 1 Reps Range
Paused Squats 5x3 70-75%
Front Squat 2x5 55-60%
Goblet Squat 3x10
Split Squat 3x12
Hip Thrusts 3x10
Inverted Rows 2 Minute AMRAP (BW)
Planks 2 Sets (Until Form Breakdown)
Day 2 Reps Range
5s Pause Bench 5x2 68-73%
Feet Up Bench
3x7 61-66%
(Closer Grip)

Shoulder press of
choice (z-press,
neutral DB shoulder 3x8-12
press or Arnold
press)

Lat Pull Downs 5x15

Tricep Pressdowns 3x15
Day 3 Reps Range
Highbar Squats 3x6 66-71%
Good Mornings 3x8 RPE 5
SLDL 3x8 RPE 5-6
Pendlay Rows 3 x 12 / 10 /8
Hanging Leg Raises 2 Minutes of Work
Day 4 Reps Range
Comp Bench 4x8 62-66%
Close Grip Bench 3x9 61-65%

Dips (Can Sub

3x8-12
Pushups)

Front Raises 2x12-15

Side Raises 3x12-15

Facepulls W/
4x25
External Rotation

Day 5 Reps Range

REST DAY

Day 6 Reps Range

Lowbar Squats 3x5 RPE 6
Comp Bench 3x5 RPE 6
Paused Deadlifts 3x5 RPE 6
 Week 6
Day 1 Reps Range
Paused Squats 5x3 73-78%
Front Squat 2x5 58-63%
Goblet Squat 3x10
Split Squat 3x12
Hip Thrusts 3x10
Inverted Rows 2 Minute AMRAP (BW)
Planks 2 Sets (Until Form Breakdown)
Day 2 Reps Range
5s Pause Bench 5x2 71-76%
Feet Up Bench
3x6 64-68%
(Closer Grip)

Shoulder press of
choice (z-press,
neutral DB shoulder 3x8-12
press or Arnold
press)

Lat Pull Downs 5x15

Tricep Pressdowns 3x15
Day 3 Reps Range
Highbar Squats 3x5 68-73%
Good Mornings 3x8 RPE 7
SLDL 3x8 RPE 6-7
Pendlay Rows 3 x 10 / 8 /6
Hanging Leg Raises 2 Minutes of Work
Day 4 Reps Range
Comp Bench 4x8 65-69%
Close Grip Bench 3x8 63-68%
Dips (Can Sub
3x8-12
Pushups)
Front Raises 2x12-15
Side Raises 3x12-15

Facepulls W/
4x25
External Rotation

Day 5 Reps Range

REST DAY

Day 6 Reps Range

Lowbar Squats 3x5 RPE 7
Comp Bench 3x5 RPE 7
Paused Deadlifts 3x5 RPE 7
 Week 7
Day 1 Reps Range
Paused Squats 4x3 76-81%
Front Squat 2x4 60-65%
Goblet Squat 3x10

Split Squat 3x12

Inverted Rows 2 Minute AMRAP (BW)

Planks 2 Sets (Until Form Breakdown)
Day 2 Reps Range
5s Pause Bench 5x2 74-78%
Feet Up Bench
3x6 66-70%
(Closer Grip)

Shoulder press of
choice (z-press,
neutral DB shoulder 3x8-12
press or Arnold
press)

Lat Pull Downs 5x15

Tricep Pressdowns 3x15
Day 3 Reps Range

Highbar Squats 3x5 71-76%

SLDL 3x8 RPE 6-7

Pendlay Rows 3 x 10 / 8 /6
Hanging Leg Raises 2 Minutes of Work
Day 4 Reps Range
Comp Bench 4x6 68-72%
Close Grip Bench 2x7 65-70%
Dips (Can Sub
3x6-10
Pushups)
Front Raises 2x12-15
Side Raises 3x12-15
Facepulls W/
4x25
External Rotation
Day 5 Reps Range

REST DAY

Day 6 Reps Range

Lowbar Squats 3x4 RPE 6
Comp Bench 3x4 RPE 6
Comp Deadlifts 3x4 RPE 6
 Week 8
Day 1 Reps Range

Paused Squats 3x3 80-85%

Goblet Squat 3x10

Split Squat 3x12

Inverted Rows 2 Minute AMRAP (BW)

Planks 2 Sets (Until Form Breakdown)
Day 2 Reps Range
5s Pause Bench 3x2 76-80%
Feet Up Bench
3x5 69-73%
(Closer Grip)

Shoulder press of
choice (z-press,
neutral DB shoulder 3x8-12
press or Arnold
press)

Lat Pull Downs 5x15

Tricep Pressdowns 3x15
Day 3 Reps Range

Highbar Squats 4x3 75-80%

SLDL 3x6 RPE 6-7

Pendlay Rows 3 x 10 / 8 /6
Hanging Leg Raises 2 Minutes of Work
Day 4 Reps Range
Comp Bench 5x5 70-75%
Close Grip Bench 2x5 68-73%
Dips (Can Sub
3x6-10
Pushups)
Front Raises 2x12-15
Side Raises 3x12-15

Facepulls W/
4x25
External Rotation

Day 5 Reps Range

REST DAY

Day 6 Reps Range

Lowbar Squats 3x4 RPE 7
Comp Bench 3x4 RPE 7
Comp Deadlifts 3x4 RPE 7
 Week 9
Day 1 Reps Range

Paused Squats 3x3 83-88%

Split Squat 3x12

Inverted Rows 2 Minute AMRAP (BW)

Planks 2 Sets (Until Form Breakdown)
Day 2 Reps Range
5s Pause Bench 3x2 78-82%
Feet Up Bench
(Closer Grip) 3x5 70-75%

Shoulder press of
choice (z-press,
neutral DB shoulder 3x8-12
press or Arnold
press)

Lat Pull Downs 5x15

Tricep Pressdowns 3x15
Day 3 Reps Range

Highbar Squats 3x3 78-8%

SLDL 3x5 RPE 6 / 7 / 8

Pendlay Rows 3 x 10 / 8 /6
Hanging Leg Raises 2 Minutes of Work
Day 4 Reps Range
Comp Bench 3x5 73-78%
Close Grip Bench 2x4 71-74%
Dips (Can Sub 3x6-10
Pushups)
Front Raises 2x12-15
Side Raises 3x12-15

Facepulls W/
4x25
External Rotation

Day 5 Reps Range

REST DAY

Day 6 Reps Range

1x1 RPE 6
Lowbar Squats
2x3 RPE 6
1x1 RPE 6
Comp Bench
3x3 RPE 7
1x1 RPE 6
Comp Deadlift
Comp Deadlift
2x3 RPE 7
 Week 10
Day 1 Reps Range

Paused Squats 3x2 85-90%

Split Squat 3x12

Inverted Rows 2 Minute AMRAP (BW)

Planks 2 Sets (Until Form Breakdown)
Day 2 Reps Range
5s Pause Bench 2x2 80-85%
Feet Up Bench
3x3 74-78%
(Closer Grip)

Shoulder press of
choice (z-press,
neutral DB shoulder 3x8-12
press or Arnold
press)

Lat Pull Downs 5x15

Tricep Pressdowns 3x15
Day 3 Reps Range

Highbar Squats 3x3 80-85%

SLDL 3x3 RPE 6 / 7 / 8

Pendlay Rows 3 x 10 / 8 /6
Hanging Leg Raises 2 Minutes of Work
Day 4 Reps Range
Comp Bench 3x5 75-80%
Close Grip Bench 2x4 73-76%
Dips (Can Sub
3x6-10
Pushups)
Front Raises 2x12-15
Side Raises 3x12-15

Facepulls W/
4x25
External Rotation

Day 5 Reps Range

REST DAY

Day 6 Reps Range

1x1 RPE 6
Lowbar Squat 1x1 RPE 7
1x2 RPE 6
1x1 RPE 6
Comp Bench 1x1 RPE 7
Comp Bench
2x2 RPE 7
1x1 RPE 7
Comp Deadlift
2x2 RPE 6
 Week 11
Day 1 Reps Range

Paused Squats 2x2 87-92%

Split Squat 3x12

Inverted Rows 2 Minute AMRAP (BW)

Planks 2 Sets (Until Form Breakdown)
Day 2 Reps Range
5s Pause Bench 2x2 83-88%
Feet Up Bench
3x3 76-81%
(Closer Grip)

Shoulder press of
choice (z-press,
neutral DB shoulder 3x8-12
press or Arnold
press)

Lat Pull Downs 5x15

Tricep Pressdowns 3x15
Day 3 Reps Range

Highbar Squats 2x2 83-88%

Banded RDLs 1 Minute of Work

Pendlay Rows 3 x 10 / 8 /6
Hanging Leg Raises 2 Minutes of Work
Day 4 Reps Range
Comp Bench 3x5 78-83%
Close Grip Bench 2x3 75-80%
Dips (Can Sub
3x6-10
Pushups)
Front Raises 2x12-15
Side Raises 3x12-15
Facepulls W/
4x25
External Rotation
Day 5 Reps Range

REST DAY

Day 6 Reps Range

1x1 RPE 7
Lowbar Squat 1x1 RPE 8
1x2 RPE 7
1x1 RPE 7
Comp Bench 1x1 RPE 8
2x2 RPE 7
Comp Deadlift 3x1 RPE 6/7/8
 Week 12
Day 1 Reps Range

Paused Squats 3x1 89-94%

Split Squat 3x12

Planks 2 Sets (Until Form Breakdown)

Day 2 Reps Range
5s Pause Bench 3x1 85-90%
Feet Up Bench
2x2 79-84%
(Closer Grip)
Lat Pull Downs 5x15

Tricep Pressdowns 3x15

Day 3 Reps Range

Highbar Squats 2x2 85-90%

Banded RDLs 1 Minute of Work

Hanging Leg Raises 2 Minutes of Work

Day 4 Reps Range
Comp Bench 2x2 RPE 6 / 7

Close Grip Bench 2x3 RPE 7

Front Raises 2x12-15

Side Raises 3x12-15
Facepulls W/ 4x25
External Rotation
Day 5 Reps Range

REST DAY

Day 6 Reps Range

1x1 RPE 6.5 -7
Lowbar Squat 1x1 RPE 7.5 - 8
1x1 RPE 8.5 - 9
1x1 RPE 6.5 -7
Comp Bench 1x1 RPE 7.5 - 8
1x1 RPE 8.5 - 9
Comp Deadlift 1x1 RPE 9