Week 1 Day 3

bench press- 60x5 70x4 75x4 80 5x3

Day 1 one arm standing db press 4x6
bb shrugs 4x8
bench press 60x5 70x5 75 5x5 (%) db bench press light to heavy 10 8 6 4 4
Press - 5x2 up in wt each set, don't use legs, perfect db front raises 3x12
form rear raises 3x12
laterals 3x12 close grip bench press- you won't need much
db shrugs- super heavy here-4x6 weight here, 3x12, pump it out
db incline -10 8 6 4 - up in weight each set triceps ext 2x15
flies- 2x15
pushups- 3 count on the way down, and fire it up 3 Day 4
sets of 15-20 Squats- 55x5 65x4 70x3 75x3 80 4x3
support rows 5x6
Day 2 chinsx30 total
squats- 65x5 75 6x3, 1 minute rest push hard all the lat pulldowns 8 6 6 4 heavy here
way through bent rows with a pause at the belly 4x5
deadlifts- touch and go- 65x5 70 7x4 with a max at 2 ez bar curls 3x12
m rest db curls 3x12
reverse grip bent over rows 4x5 hammer curls 3x12
chins 3x one rep short of failure
On another day, I would do some "odd stuff", like
one arm rows 3x12 farmers walks with heavy dumbbells, like 8x20 yards and back
db curls 4x5 sprints, keep them short, like 20 yards, and walk back quickly and go
bb curls 3x15 again weighted walking on a heavy incline on the treadmill- not for
long, just intense and then you can also do dips, chins, curls,
pushups. Just moving fast and feeling strong and powerful.
Week 2 Day 3

Day 1 bench press- 60x5 70x4 75x2 80 5x2, again, should

be easy, dont go heavier. Goal here is to make 80%
bench press 60x6 65x5 70x5 75x5 80xamap (Not feel like nothing after awhile
less than 5!) one arm standing BARBELL press 4x5 same
press bb or db 4x5 behind the back barbell shrugs- push hips forward
seated laterals supersetted with bb shrugs 4x15 4x8
barbell incline - just do 3 heavy sets of 5 here, last close grip bench press 4x5 last set barely finish rep
set hard but not impossible laterals 2x12
db bench 2x20 rear raises 2x12
dips, pause at the bottom but not too big of a weighted pushupsx40 total, you split it up
stretch, keep tension in there 4x one rep short of
failure Day 4
triceps ext 2x20 Squats- 55x5 65x4 70x3 75x2 80 7x2 with a 1
minute on the clock rest, get fierce here
Day 2 bent over rows 12 10 8 6
squats- 65x5 75x3 80x3 85x2 90x1 85x2 80x3 chinsx24
deadlifts- touch and go- 65x5 70x5 75x5 85x3 90 support rows 5x6
3x2, then 65%x8-10(dont touch the ground on the cable rows or lat pulls to front 2x15
65% set, just turn it around super fast ) db preacher curls 4x8
one arm rows, crazy heavy here, 8, 6, 4, 3, 3 ez bar curls 2x15
chins with 4 count lowering, 4xfailure cable curls 1x50 (yes, 50)
bb cheat curl, swing a little, control the negative,
5x6 heavy Id keep that extra day the same- fun and
then lighten the weight and do perfectly strict for strongman, sports, sprints and fun stuff
2x20
Week 3 Day 3

Day 1 bench press- 60x5 70x4 75x2 80 5x3

seated db press supersetted db kirk shrugs 4x8
bench press 60x6 65x5 75x5 80x1 85xamap db front raises 3x10
Behind the back barbell shrugs 4x6 close grip bench press with a 2 second pause at the
One arm Barbell press- balance it with other hand if bottom 4x5, the pause will make you go a little
need be 5x5 lighter than usual
barbell incline - 6, 4 , 2, 2 seated laterals 3x12
db bench 2x20- last set, go till failure rear raises 3x12
db triceps ext 3x15 pushups with 3 count lowering 4x15
pushdowns 3x15
Day 4
Day 2
Squats- 55x5 65x4 70x3 75x2 80x3 85x3 70 2x7
squats- 65x5 70 4x4 just perfect reps here One arm rows 5x6
deadlifts- touch and go- 65x5 70x5 (75x5 80x3 chinsx32
85x2)x3 so back through 3x lat pulls 3x6, 2x15
bent over rows 4x5 pullovers 4x10
chins 2 x as many as you can! bb curls 5x6
ez bar curls 3x15 hammer curls 4x15
Hammer curls 3x5
Week 4 Day 3

Day 1 bench press- 60x5 70x4 75x2 80x2 85 4x2. no

heavier
bench press 60x6 65x5 75x5 80x2 85x1 90amap- 3 is standing press with barbell..push the weight here.
good, 5 is outstanding. If you get more than 5, No legs, all shoulders
bump max up by 10-15 pounds for next time Behind the back barbell shrugs, 4x8
db bench 4x8 close grip bench press - 4x7 with around 70% of
seated db press 10 8 6 4 4 max
db incline 8 6 4 2, 15 cubans (remember these?) upright row and press in
dipsx100 total. not too deep one movement 3x15
pushdowns 2x20 triceps extensions, any kind 3x15
pushups with 45 pound plate 2xamap with elbows
Day 2 tight to body

squats- 65x5 70x3 75 2x3 (warm up for deads, keeps Day 4

the skill of squatting "fresh" to the body)
deadlifts- touch and go- 65x5 70x5 75x5 80x3 Squats- 55x5 65x4 70x3 75x2 80x2 85x2 90x2! 85x2
85xamap, stop set when back starts to round. 5 reps 80x3 75x6
is good, 8 plus is outstanding reverse grip bent rows with ez curl bar. drive elbows
bent over rows with barbell- 4x6 back, pause for a 2 count at belly. These are super
lat pulls to chin 4x9 strict. 4x6.
suport rows or bar rows 3x12 (lying facedown on one arm rows 12 10 8 6 6 20
incline bench with db's) 4x8. squeeze and squeeze pullovers 3x15
ez bar curls 4x6 chins 1xamap with 25 pound plate or vest
Hammer curls 3x25 db curls 4x6. heavy, a little cheat
BB curls 1x50
Week 5 Day 3

Day 1 bench press- 60x5 70x4 75x2 80 5x3

standing press with barbell 4x5, turn it around fast
bench press 60x6 65x5 75x5 80x2 85x1 90x1 95 2x1 db shrugs 4x8
80x5 weighted pushupsx40 total
db incline with 3 second lowering 4x6 db front raises 3x12
standing one arm db press- can use legs some, 5x3 any type of triceps ext 3x15
flat flies, keep these light 3x20, 30 sec rest pushdowns 20 15 12 10- real short rest here
triceps pushdowns 4x12
triceps ext 4x12
Day 4

Day 2 Squats- 55x5 65x4 70x3 75x2 80x2 (85x3 90x2)x3

bent rows with slight heave 5x3
squats- 65x5 70 2x5 lat pulls to chin 4x8
deadlifts- touch and go- 65x5 70x5 75x5 80x3 85x1 support rows with bb or db 3x15
90 3x3 lots of rest, get your reps chins with 3 second negative 2xamap
reverse grip bent over rows 4x6, pause at belly cable curls or db curls 3x15
chnsx32 total incline db curls 3x15
one arm rows 10 8 6 4 12
bb curls 2x20
db curls 2x20
Week 6 Day 3

Day 1 bench press- 60x5 70x4 75x2 80 5x3

standing press with barbell 4x5, turn it around fast
bench press 60x6 65x5 75x5 80x2 85x1 90x1 95 2x1 db shrugs 4x8
80x5 weighted pushupsx40 total
db incline with 3 second lowering 4x6 db front raises 3x12
standing one arm db press- can use legs some, 5x3 any type of triceps ext 3x15
flat flies, keep these light 3x20, 30 sec rest pushdowns 20 15 12 10- real short rest here
triceps pushdowns 4x12
triceps ext 4x12
Day 4

Day 2 Squats- 55x5 65x4 70x3 75x2 80x2 (85x3 90x2)x3

bent rows with slight heave 5x3
Squats 65x5 70 2x5 lat pulls to chin 4x8
Deadlifts 65x5 70x5 75x5 80x3 support rows with bb or db 3x15
85x1 90 3x3 lots of rest get all reps chins with 3 second negative 2xamap
Reverse grip bent over rows Pause @ belly 4x6 cable curls or db curls 3x15
Chins 32 incline db curls 3x15
1 arm rows 10 8 6 4 12
BB Curls 2x20
DB curls 2x20
Week 7 Day 3

Day 1 Bench 60x5 70x4 75x2 80 5x3

1 arm standing BB press 4x5
bench press 60x6 65x5 75x5 80x2 85x1 90x1 95x1 BB Shrugs ***Superset
100x1 70 AMAP Lateral raises ***Superset
db incline with 3 second lowering 4x6 DB inclined 2x20
Seated DB press 4x5 Tri ext 3x15
inclined flies, keep these light 3x20 Dips 60 total
Dips 60 total
triceps ext 4x12
Day 4

Day 2 Squats 55x5 65x4 70x3 75x2 80x2 85x1 90x1 95x1
100x1 keep going up if able
Squats 4 sec negative pause at bottom 50x3 60 4x4 Reverse grop rows 4x7
Deadlifts 65x5 75 3x6 Fast Two arm DB bent rows 5x8
Reverse Grip bent rows 4x12 Chins 1xAMAP
Chins weighted 3x11 BB Curls 5x6 heavy slow negative
1 arm rows 10 8 6 4 4 Alternate DB curls 2x20
BB curls 4x8
BB reverse Curls 3x15
Week 8 Day 3

Day 1 Bench 60x5 70x5 75x5 80x5 85x5 70xAMAP

*8 expected 10 outstanding*
Bench 60x6 65x5 75 6x5 1 arm BB Press 4x5
Laterals 3x12 BB Shrugs heavy 4x6
DB kirk Shrugs 2 count pause@top 3x12 BB Front raise *Cheat a little* 3x12
DB bench 8 6 4 2 2 Inclined flies 3x15
Inclined DB bench 2x20 Tri ext 3x15
Flat flies 2x20 Pushups 1XAMAPS
Dips 3 max sets
Tri push downs or Ext 20 15 12 10
Day 4

Day 2 Squats 55x5 65x4 70 4x8

Bent rows 8 6 4 4 15
Front Squats 50x6 60x6 70 4x6 Lat Pull downs to chin 5x15
Deadlifts 65x5 70x5 75x5 80 3x5 Chins 4 count negative 2xAMAP
Support rows 4x8 BB curls 2x20
Bent rows 2x15 reverse grip Hammer Curls 2x20
Chins strict 2xAMAP Alternate DB curls 2x20
Bb Curls 4x5 w/ slow negatives
Hammer curls 3x15
Week 9 Day 3

Day 1 Bench 60x5 70 3x10

Lat raise 4x8 ***Superset
Bench 60x6 65x5 (75x5 80x5 85x5)x2 take enough DB kirk shrugs 4x6 ***Superset
rest to get all reps Standing BB press 4x6
DB front raises 3x15 DB bench 3x15
BB Shrugs 4x6 Dips x60
Inclined BB bench 6 4 2 2 2 Pushdowns 3x15
Flat DB bench 4x6 1 arm db tri ext 1x50
Seated DB shoulder press 3x15
Triceps ext 4x8 Day 4
Weighted push up 2x30sec 45lbs
Squats 55x5 65x4 70x3 75x3 80x3 85x3 90x1 80x5
Day 2 75x8
Bent Rows 5x5
Front Squat 50x6 60x4 70x5 75 4x5 Cable rows 4x15
Deadifts 65x5 70x5 75x3 80x3 85x3 90x2 80x4 75x5 DB pullovers 4x9
70x6 BB Curls 4x6
1 arm rows 4x5 Alternate DB curls 2x15
Chins weighted 30 reps Cable curls 3x15
Preacher curls 2x20
Hammer curls 1x25
Week 10 Day 3

Day 1 Standing Press 4x5

Bench 60x5 70x7 75 4x7
Bench60x6 65x5 70x3 80x2 85x1 90x1 95x1 80x5 BB Shrugs 4x6
Laterals 3x12 DB incline w. 4 sec count 3x9
DB kirk shrugs 4x6 Close grip bench 4x15
Incline BB bench 8 6 4 2 1 20 Pushdowns 3x15
Front raises 3x12
Rear raises 3x12 Day 4
Dips 60
Tri ext 1x50 Squats 55x5 65x4 70x3 75x3 80 10x2(1 min rest)
Bent rows reverse grip 5x8
Day 2 Chin ups 30
1 arm row pull to hip 5x6 1x20
Front Squats 50x6 60x4 70x3 75x3 80 3x3 BB Curls 3x20
Deadlifts 65x5 70x5 75x5 80x5 90x2 75x8 Hammer curls 2x20
1 arm rows heavy 4x6 DB vurls 1x50
Pullovers 2x15
Chins 20
Preacher DB curls 3x12
BB curls 3x12
Week 11 Day 3

Day 1 Laterals 3x15

Shrugs 4x8
DB front raises 2x12 Bench 60x5 70x5 75x3 80x2 85 10x2
Bench 60x6 65x5 70x3 75 8x3 DB bench 5x3
Standing DB press 4x8 Shrugs 12 10 8 6 6
Laterals 3x15 DB front raises 3x15
DB front raises 3x15 Dips 100
Shrugs 3x20 Tri ext 3x15
DB bench 10 8 6 4 2 Rear raises 3x15
Any shoulder exercise not press 4x6
Tri Ext 3x15
Tri Pushdown 3x15 Day 4

Day 2 Squats 50x5 60x3 70x2 75x2 80x3 85 2x3 95x1

85 3x3
Front Squat 50x6 60x4 70x3 75x2 80 3x2 Bent rows 5x6
Deadlifts 55x5 65x5 70 3x10 1 arm rows pull to hip 4x8
1 Arm rows 5x6 Chins 20
Lat pulls 15 12 10 8 BB curls 4x20
Chins weighted 24
Alternate db curls 4x8
BB Curls 3x20
Week 12 Day 3

Day 1 Laterals 3x15

Bench 60x5 70x3 75x3 80x3 85x3 75 4x3
Laterals 3x12 ***Superset BB incline 4x5
DB kirk Shrugs 3x12 ***Superset Heavy power shrugs 4x5
Bench 55x5 65x5 70x5 75xAMAP Pushups w/weight 3x15
1 arm standing BB press 4x5 Tri ext 3x20
DB incline 4x8 Rear raises 2x15
Pullovers 3x15
Flat flies 2x20 Day 4
Dips 40
Tri ext 3x20 Squats 50x5 60x3 70x2 75x2 80x5 90x2 rest 75x6
70x8 65 x10
Day 2 Bent rows 5x5
Lat pulls to chin 2x25
Front Squats 50x5 60x5 70 2x7 DB alt curls 3x12
Deadlifts 55x5 65x5 70x5 75x5 80x5 85x3 rest 70x10 Hammer curls 3x12
Reverse grip bent rows 5x6
Reverse grip lat pulls 3x15
Chins 3x1 short of failure
Preacher curls w/ DB 4x8
BB curls 1x50
Week 13 Day 3

Day 1 Laterals 3x15

Bench 60x5 70x5 75xAMAP
Laterals strict 3x12 DB inclined 4x8
Bench 5-7 sets to hit max set of 2 DB shrugs 4x12
DB bench 4x6 Dips weighted 80
Standing press 4x5 Tri ext 2x30
BB shrugs 4x15 DB front raised 2x12
Close grip bench 4x15
Weighted push ups 4x20 Day 4

Day 2 Squats 50x5 60x3 70 5x3 pause, fire it up

Cable rows 15 12 10 8
Front squats 50x5 60x5 70x4 80 3x4 Pullovers w/DB 4x15
Deadlifts 55x5 65x5 70x5 75x5 80x3 85x1 90x1 75x8 Chins 30
Bent rows 4x5 2x15 BB curls slight swing slow lowering 4x6
1 arm rows heavy x 20 BB curls superstrict 4x12
Seated curls 12 **Superset
Hammer curls 12 **Superset
Curls any type 2x15
Week 14 Day 3

Day 1 Laterals 3x15

Bench 60x5 70x3 75x3 80x3 85xAMAP
Laterals superstrict 3x12 Close grip bench 80% of max 65x5 75 4x6
Bench 80% of last weeks max set of 2, 24 reps don’t BB shrugs 4x8 1x20
go to failure Dips 5x1 short of failure
Press, seated w/DB 5x8 Tri ext DB 1x50
DB upright rows 1 arm at a time 3x12
DB incline 10 8 6 4 15 Day 4
DM kirk shrugs 4x8
Weighted pushups 4x20 Squats 50x5 60x3 70x5 80 5x4 65x12
Tri ext 3x20 Heavy bent rows 5x5
Cable rows 4x15
Day 2 Chins 24
DB curls 3x12
Front Squats 50x5 60x5 70x4 80x2 85 3x3 Hammer curls 3x12
Deadlifts 55x5 65x5 70x5 75x5 80x2 85x1 90x1 BB curls 3x12
85 2x3 80x6
1 arm rows 10 8 6 6
Lat pulls to chin 4x15
Strict DB curls 5x8
BB curls 3x15
Week 15 Day 3

Day 1 Laterals 3x15

Bench 60x5 70x3 80x3 90xAMAP
Bench 50x8 60x8 70 4x8 Close grip bench 6x3
Laterals 5x12 **Superset BB shrugs 4x6
DB Shrugs 5x12 **Superset Seated DB shoulder press 4x8
DB incline 4 count lowering 4x8 Weighted pushups 45
Weighted dips 5x20 Pushdowns 4x15
Tri Ext 5x15
Dips 1xAMAP Day 4

Day 2 Squats 50x5 60x3 70x5 80x3 85 4x5

Bent rows 2x20
Front Squats 50x5 60x5 70 3x5 1 arm rows 2x20
Deadlifts 55x6 65x6 70 6x6 Cable rows 2x20
Reverse Grip Rows BB 5x12 Chin ups 2 sets wide, med, close all 2 short of
Pullovers x DB 4x12 failure
EZ curls 5x8 BB curls with heave slow lowering 4x8
DB preacher curls 3x15 Seated DB curls 4x6 **Superset
Seated Hammer curls 4x6 **Superset
Week 16 Day 3

Day 1 Laterals 3x15

Bench 60x5 70x6 80x4 90x1 95AMAP 70xAMAP
bench press 50x8 60x5 70x5 75x5 (80x3 85x3)x3 Seated DB Press 3x12
Db upright rows – 1 arm at a time 3x12 DB inclined bench 2x25
Db inclinded bench 5x8 Cubans 4x15
Laterals 3x12 Pushdowns 3x15
Front raising 2x12 Tri Ext 3x15
Close grip bench 4x6
Pushups 3x20 slow on the way down
Weighted dips 1 set 3 sec count Day 4

Squats 50x5 60x3 70x5 75x3 80x1 85 7x3 60x15

Day 2 Bent over rows 5x5 1x20
Seated Lat pulldowns 4x12
Front squats 65x5 75 3x5 Alternate DB curls 4x8
Deadlifts 55x6 65x6 70x5 75 5x5 Reverse BB curls 3x15
Chinups 3 x amap strict
Heavy 1 arm rows 5x8
Db Alternate curls 4x8
BB curls 2x30
Week 17 Day 3

Day 1 Laterals 3x15

Bench 60x5 70x6 80x3 85 6x3 or Max out
Bench 50x8 60x5 70x5 75x5 80 4x5 DB incline 5x12 *** Superset
Standing 1 arm BB press 5x5 DB shrugs 5x12 ***Superset
DB incline 5x8 1x15 DB front rasies 3x12
Laterals 4x15 DB tri ext 4x15
Close grip bench 5x5 Dips 120
Tri ext 4x15 Pushup 4 count 1 set to failure
Dips 1xAMAP

Day 4
Day 2
Front Squats 65x5 70 4x4 Squats 50x5 60x3 70x5 75x3 80x1 (85x2 90x1
Deadlifts 55x6 65x6 70x5 (75x3 80x3 85x2)x3 95x1)x3 70x3
Bent over rows 12 10 8 6 4 15 1 Arm rows 5x6
Weighted chin ups x 30 Chins x 40
1 arm rows pause @ hip 3x15 Cable Rows pause@ belly 5x8
DB Alt curls 3x15 DB preacher curls 4x12
Preacher curls 3x15 BB curls 4x12
Week 18 Day 3

Day 1 Laterals 20 15 12 10
Bench 60x5 70x5 75 5x6
bench press 50x8 60x5 70x5 75x5 80x5 85x4 90 4x3 DB Bench 4x7 ***Superset
DB incline 5x6 DB Kirk Shrugs 4x7 ***Superset
Laterals 4x7 ***Superset BB front raised 5x12
BB Shrugs 2 count pause @ top 4x7 ***Superset Heavy weighted Dips 6x10 1 AMAP
Incline BB 4x5 Tri Ext 2x25
Tri Ext 6x15
Dips 1xAMAP

Day 2 Day 4

Front Squats 65x5 70x3 75 3x5 Squats 50x5 60x5 65x5 65 2x20
Deadlifts 55x6 65x6 70x5 75x3 80x3 85x2 90x2 Lat Pulls 4x12
Bent Rows reverse grip Pause @ belly 5x9 Cable Rows 3x15
Weighted chins x 20 Pullovers 4x15
1 arm rows slow on way down 4x8 DB alternate curls 4x6
BB Curls cheat a little 4x6 BB curls 3x20
DB Curls 2x25