5 day / week Training Program

-I want you keeping a log book, writing down your weights used for each exercise, then trying to
increase weights every week. At first the workouts will take a bit longer as you need to find your
working weights. The following week though it will move along a lot quicker as you already know
what weights to use. It all just really depends on how long it takes for you to warm up!

-Our main goal of the program is progressive overload on our compound lifts I have listed. We
want to make you as strong as possible through this phase! Essentially based off how hard the
previous weeks weights are in the power movements, add 5-10lbs the following week!

It is extremely important we take advantage of both types of muscular Hypertrophy. We use the
power / strength / max effort days to stimulate myofibril Hypertrophy and then we use the
hypertrophy days to stimulate sarcoplasmic Hypertrophy.

Other accessory work is structured more so for you to pick movements that work best for you! I
put down the type of movement I want and then you pick the variation that fits your body best!
Stick with that movement for a few weeks and again aim for progressive overload each week.
You don't need to be as strict in doing the same accessory movement each week, I do however
want you staying within the rep and set scheme

Definitions:
Max Effort: This means true full out working set. For example if it says 3 ME sets of 12. Your
first real working set would have You FAILING at 12 or 13 reps. Then you following set you
should not be able to get 12 again! SO it may look something like this.
Set 1: 13 reps.
Set 2: 11 reps fighting to get 12
set 3: 10 reps maybe 11

-Explaining a rest pause set: I want you doing what are called feeder/warm up sets. For
example on a bent over row. You may do 135 for 12-20 reps, 185 for 8-12 reps, 225 for 6-8 then
225 or 235 for 4-6, Rest 15 seconds row again for 4, rest 15 seconds row again for 3 rest 15
seconds row again for 1 or 2 reps. Notice how the "warm up/Feeder Sets" are really working
sets as well. Please YouTube DC rest pause style training. I cannot take credit for this as Dante
Trudel is the founder of this type of rep scheme.

Drop Set: At the end of the set, drop the weight by 20-25% and perform as many reps as you
can with the same tempo. It may say double or triple drop set, which means drop the weight a
2nd and 3rd time pushing to failure on each drop.

Partial Rep (1/2 rep): This is when you almost hit failure on a set and perform 1/2 of the rep.
This is another way to extend a set and continue to force blood into the muscle

-Tempo: How fast you move the bar through the different phases of the movement pattern.
Strength Days: I want you focusing solely on moving as much weight possible however that
does not mean bounce out of the bottom or lose all control. I still want a controlled 1 second
eccentric.
Hypertrophy Days: 2 -3 second eccentric portion on every movement and squeezing every rep.
THIS IS EXTREMELY IMPORTANT

Mobility Work:
Weight Training Days: 10 minutes every day Alternate Upper / Lower.

Non weight training days: 20 mins mobility Full Body

Day 1 Upper Power

Day 1: Upper Power

*Bent Over Barbell Rows Row: 3 ME sets of 5

*Landmine Row: 3 ME sets of 8

*Rack Chin or Mid Back Hammer Row: 3 ME sets of 8

*Flat BB Bench Press: 3 ME sets of 5

*Slight Incline DB Press: 3 ME Sets of 8

*Seated Behind Neck Smith Press: 3 ME sets of 10

3 rounds of Cluster Set ( Use Rest Pause technique to get all 10 reps if needed)
*Barbell Curl 10 reps
90 second rest
*Barbell Skull Crusher 10 reps
90 second rest

Day 2: Lower Power

*Deadlift: 3 ME sets of 5 ( you can do squats here if you like)

* Hack Squat or Front Squat: 3 ME sets of 6

* Leg Press: 3 ME sets of 8 (powerful position no emphasis on quads or hams)

*Leg Extension: 3 ME sets of 10 ( 1 sec pause in top, 1 sec pause in bottom NOT A
DEADSTOP)

*Snatch Grip Deficit BB RDL: 3 ME sets of 8

*Glute Ham Raise ( use assist / spotter if needed) : 4 Sets of 8-10

Day 3: Off Day / Full Body Mobility

Day 4: Back / Chest Hypertrophy

*Barbell Row Rows: 3 ME sets of 12 (Last set 1 to 2 drop sets (based off how you're feeling))

*3 rounds of Cluster Set: 10-12 reps each

*DB Row Muscle Round: 6 mini sets of 4 each arm. 120 second rest. Then repeat, should have
to lower weight.

*Flat DB Press: 3 ME sets of 12 (Last set 1 to 2 drop sets (based off how you're feeling))

* 3 rounds of cluster set 10-12 reps each exercise

*Machine Press Muscle round: 6 mini sets of 6 - 10 sec rest between mini sets . 120 second
rest. Then repeat, should have to lower weight.

* Back Extension or Hip Extension variation 4 working sets of 12. I really like meadows banded
extensions.

Day 5: Shoulders / Arms Hypertrophy

*Seated Strict DB Press. 3 Max Effort Sets of 12

Shoulder Quad Set 4 rounds, zero rest between movements. 3-5 mins rest between rounds
1. Standing Barbell Military Press Failing at 5
2. Barbell Push Press / Jerk Failing at 10-15 reps (same weight as 1.)
3. Speed Seated DB Strict Press 20 reps (Should Fail around 10 reps then Use Rest Pause
method)
4. Standing Heavy Med Ball Overhead throws. Push the ball as high as possible with minimal
leg drive. Let the ball hit the ground. Use a 20-30lb med ball or slam ball

*Standing DB Side Lat Raise. 3 Max Effort sets of 12. Last set 3 drop sets. ( run the rack )

*Rear Delt Machine. Two Rest pause sets until 50 reps. Rest 2 mins then perform again you
should have to do singles at the end to get 50 this second set.

Arms
3 hard working max effort sets failing at 15 reps on each movement, use same weight and
should not be able to get same amount of reps on your 2nd and 3rd set
-No rest between movements, 90-120 second rest after 2nd movement.
-throw drop sets on last sets of each exercise if you feel it

*Tricep Cable Push Down variation

*DB, Barbell or EZ bar incline extension / skull crusher

*Dip machine, parallel bar dips, dips between benches (try to make these weighted)
Super set
*DB Curl Variation (Hammer, Supinating, incline bench, standing etc..)
90-120 second rest

Day 6: Lower Hypertrophy

*Speed Deadlift: 9 sets of 3 at 65%-75% of 3-5 rep max. 1 min rest between sets ( really focus
on powerful hips and lock out.)

*Hack Squat with 1 second pause: 3 ME sets of 12

*Leg Press w/ bands: 3 ME sets of 20 last set perform 2 drop sets

*Leg Extension Muscle Round: 6 sets of 6. Perform 1 leg then the other leg no rest back, go
back and forth. Do this two times just like previous muscle rounds.

*Lying Ham Curl: 3 ME sets of 12 each set has 5-10 1/2 reps at the end out of the bottom.

*Reverse Hyper Extension 4 sets of 12

*Muscle Round DB RDL 6 mini sets of 6 10 second rest between mini sets