Leg Day 1

Week 1

• Squat………………Heavy Single………………………….. 4x10

• Squat Static holds………………………….. 3 sets 45-60 seconds at 120% of max
• Calf raises…………………………………………………. 3x30
• Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good mornings, leg
extensions/curls

Week 2

• Pause Squat………………………………………………………5x8
• Squat Static holdss………………………….. 3 sets 45-60 seconds at 120% of max
• Calf raises…………………………………………………. 3x30
• Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good mornings, leg
extensions/curls

Week 3

• Pause Squat………………………………………………………6x5
• Squat Static holdss………………………….. 3 sets 45-60 seconds at 120% of max
• Calf raises…………………………………………………. 3x30
• Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good mornings, leg
extensions/curls

Week 4

• Pause Squat………………………………………………………7x3
• Squat Static holdss………………………….. 3 sets 45-60 seconds at 120% of max
• Calf raises…………………………………………………. 3x30
• Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good mornings, leg
extensions/curls

Push Day 1
Week 1

• Push Press……………………………………………………..…………3x5
• Bench Press……………………………Heavy Single……………………4x10
• Shoulder Press……………………………………………………………………3x10
• Weighted Dips……………………………………………………………3x10
• DB lateral raises………………………………………………………….5x10
 Week 2

• Push Press…………………………………………………….4x4
• Bench Press……………………………………….………..…..5x8
• Shoulder Press………………………………………………………4x8
• Weighted Dips……………………………………………………3x10
• DB lateral raises………………………………………………….5x10

Week 3

• Push Press…………………………………………………….5x3
• Bench Press……………………………………….………..…..6x5
• Shoulder Press………………………………………………………5x5
• Weighted Dips……………………………………………………3x10
• DB lateral raises………………………………………………….5x10

Week 4

• Push Press…………………………………………………….6x2
• Bench Press……………………………………….………..…..7x3
• Shoulder Press………………………………………………………6x2
• Weighted Dips……………………………………………………3x10
• DB lateral raises………………………………………………….5x10

Pull Day 1
Week 1

• Deadlifts…………………………Heavy Single..……………4x8
• Pause Deadlifts…………………………………….…………3x5
• Shrugs……………………………………………………………3x10
• Pendlay Rows………………………………………………………3x10
• Pull Ups…………………………………………………………….3x10-15

Week 2

• Deadlifts…………………………………………………………5x6
• Pause Deadlifts………………………..………………………3x5
• Shrugs………………………………………………………………3x10
• Pendlay Rows………………………………………………………3x10
• Pull Ups……………………………………………………….3x10-15
 Week 3

• Deadlifts……………………………………………………………6x4
• Pause Deadlifts……………………………………………………3x5
• Shrugs………………………………………………………………… 3x10
• Pendlay Rows………………………………………………………..3x10
• Pull Ups……………………………………………………………. 3x10-15

Week 4

• Deadlifts…………………………………………………………7x2
• Pause Deadlifts……………………………………………..3x5
• Shrugs……………………………………………………………3x10
• Pendlay Rows…………………………………………………...3x10
• Pull Ups…………………………………………………………….3x10-15

Leg Day 2

Week 1
• Pause Squat………………Heavy Single………………………….. 2x6
• Front Squat...................................................................4x10
• Calf raises…………………………………………………. 3x30
• Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good mornings, leg
extensions/curls

Week 2
• Pause Squat……………………………………………………….. 3x4
• Front Squat...................................................................5x8
• Calf raises…………………………………………………. 3x30
• Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good mornings,
leg extensions/curls

Week 3
• Pause Squat……………………………………………………….. 4x3
• Front Squat................................................................ 6x5
• Calf raises…………………………………………………. 3x30
• Leg accessories (pick twor) 3x20 leg press, 3x10 lunges, 3x10 good mornings,
leg extensions/curls

Week 4
• Pause Squat……………………………………………………….. 5x2
 • Front Squat...................................................................7x3
• Calf raises…………………………………………………. 3x30
• Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good mornings,
leg extensions/curls

Push Day 2
Week 1

• Pause Bench………………………………………….……2x6
• Spoto Press………………………………………………..…4x10
• Shoulder Press………………………………………………...4x10
• Weighted Dips…………………………….…………………..3x10
• DB lateral raises…………………………..……………….5x10

Week 2

• Pause Bench…………………………………………..………3x4
• Spoto Press……………………………………….…………..…5x8
• Shoulder Press……………………………………………...5x8
• Weighted Dips………………………………………………..3x10
• DB lateral raises………………………………………….5x10

Week 3

• Pause Bench……………………………………….…….….4x3
• Spoto Press………………………………………………….6x5
• Shoulder Press………………………………………………6x5
• Weighted Dips………………………………………………3x10
• DB lateral raises………………………………………..5x10

Week 4

• Pause Bench………………………………………………………5x2
• Spoto Press……………………………………………………….7x3
• Shoulder Press………………………………………………..7x3
• Weighted Dips…………………………………………………..3x10
• DB lateral raises……………………………….…………..…5x10

Pull Day 2
Week 1
 • Block Deadlifts…………………………………………………………2x6
• Deficit Deadlifts………………………………………………………4x10
• Shrugs……………………………………………………………………3x10
• Barbell Rows…………………………………………………………..3x10
• Pull Ups…………………………………………………………………. 3x10-15

Week 2
• Block Deadlifts……………………………………………………3x4
• Deficit Deadlifts……………………………………………….5x8
• Shrugs…………………………………………………………………3x10
• Barbell Rows…………………………………………………..3x10
• Pull Ups…………………………………………………………. 3x10-15

Week 3
• Block Deadlifts……………………………………………… 4x3
• Deficit Deadlifts……………………………………………….6x10
• Shrugs………………………………………………………………3x10
• Barbell Rows……………………………………………………3x10
• Pull Ups……………………………………………………………3x10-15

Week 4
• Block Deadlifts……………………………………………………5x2
• Deficit Deadlifts…………………………………………….……7x3
• Shrugs ………………………………………………………………3x10
• Barbell Rows………………………………………….…………..3x10
• Pull Ups………………………………………………………….3x10-15