S.H.U.T. Training System

This is not a beginner program.
This is designed for intermediate to

advanced trainers. Due to the strength element of the program it is
important that anyone carrying out this program is competent in
each of the exercises prescribed so that they may do so without
causing injury.
There is also a variety of shock methods used in the program that a
beginner may not need to use at this stage of their training career.
Once you have progressed through the program you should have
a good understanding of how to continue training using the
program set up.
STRENGTH DAYS:
During the first 2 days of the week you will focus on strength movements for your upper and lower body like squats,
front squats, deadlifts, deficit deadlifts, and box squats for lower body etc. Barbell and dumbbell presses, shoulder
pressing movements and rows as well as weighted pull-ups for upper body. Your goal should be to stay in the 3-6 rep
range for 3-6 working sets on the compound movements. Make sure you rest enough in between sets to completely
recover and be ready for your next heavy set. If that means you need to take 5-6 minutes between sets then so be it
even though its only programmed for 3 minutes. The purpose of these workouts is to move maximum weight and
target myofibrillar development.
HYPERTROPHY DAYS
On these days we will be training with a greater focus on tempo of the exercises rather than the weight. We want to
put the muscle under enough stress to stimulate growth. Our rep ranges will vary between 8-20 and keep your rest
periods to 1-2 minutes between sets. Well also increase the volume of work that you will perform in comparison to
your strength days, but again this will vary. Make sure you
do not over use failure on your hypertrophy days or you will
burn out quickly. Try going to absolute failure on the last 12 sets of each exercise once you have adapted to the
routine. On prior sets stop 1-2 reps shy of failure. We will
use some other hypertrophy methods though out the
program to shock the body further into more growth.
When we do this will have set aside some rest days in order
for the body to recover before the next training session.
The purpose of these workouts is to cause maximum
hypertrophy and sarcoplasmic development.
ORGANISATION OF TRAINING
This program is organised or periodised, based on the fact that your body makes adaptations (builds muscle), to a
stress that it is exposed to (GAS or General Adaptation Syndrome). Yet if it is exposed to the stress for too long, the
adaptations will plateau and even reverse to some degree. Given that, the undulating periodised scheme allows
the stress (strength/bodybuilding training) to be encountered for very short periods before it is changed and then
cycled back in. In this model, the different types of strength/bodybuilding training (heavy, light, moderate, etc.) are
cycled repeatedly from day to day. So it helps to keep the muscle from getting used to the stimulus, yet exposes it
frequently enough to cause progressive adaptations. This is method is known as undulating periodisation.
By moving from strength training exercises to bodybuilding training, varying the rep ranges and rep tempos we are
targeting all possible muscle fibres and importantly not allowing the body to adapt to the training and therefore
continue to stimulate new growth week after week.
The program uses the following split:
Day 1: Upper Pulling Strength / Upper Pressing Strength + Accessory Movements
Day 2: Lower Pressing Strength / Lower Pulling Strength + Accessory Movements
Day 3: Hypertrophy Upper
Day 4: Hypertrophy Lower
For both day one and day two you will have a main strength movement followed by some accessory work for both
of the main movements for that day. Now and again you can throw in some direct shoulder for strength and
hypertrophy days but there is more than enough with the pressing movements that you will do.So it will look like this:
Main movement 1 Accessory Movement Accessory Movement

Main movement 2 Accessory Movement Accessory Movement
For the hypertrophy days well still begin with a main movement but the rep ranges will be higher. Well follow this
up with more hypertrophy work in the higher rep ranges and with more volume overall. It could look something like
this:
Main Hypertrophy movement Hypertrophy Accessory Hypertrophy Accessory Hypertrophy Accessory

Hypertrophy Accessory - Hypertrophy Accessory
PROGRESSIVE OVELOAD
The training weeks are grouped in fours, forming a microcycle. This will allow you to follow the principles of
progressive overload. With this approach you can week on week, slowly increase the amount of weight you used
on an exercise allowing you to monitor progress. On a main movement it may be 2kg or more or on other exercises
it may be an extra rep from the previous weeks. By continually increasing the stress on the muscle you once again
force it to continually make gains in muscle size, strength and endurance. Simply put in order to get bigger and
stronger you must continually lift more and more and make your muscles work harder than they are used to.
WARM UP SETS
Before you begin your main movement of the session include some warm up sets. Begin light and focus on form. As
the weight increases drop your rep numbers and start to pull/press the movement with more aggression but
stopping just short of the end of the movement. These warm up sets using a lighter weight with maximal force will
provide many of the strength training adaptations of lifting maximal weights. It prepares your central nervous system
to lift heavy weights using maximum force. This is known as CAT - Compensatory Acceleration Training. A
suggested warm up rep range could be 8 / 6 / 3 / 3.
DELOADS
Putting in a deload weeks is a smart idea. These are periods of time in which you give your body an active rest. A
typical deload week could be following your normal training routine with 50%-60% of your normal weights or it could
be taking a week off completely. Whatever you decide to do, dont make it too taxing.
SHOCK HYPERTROPHY TECHNIQUES
REST-PAUSE SETS
With this technique you pick a general weight that you can complete 8-12 repetitions with by yourself, rack the
weight, take 15 deep breaths, and go at the weight again.
You are still using the same weight on the second mini-set, but now you are trying to get another 3-5 reps with some
assistance, after you complete as many reps as you can to failure you will then rack the weight again, take 15 deep
breaths, and try to complete one more set going for another 2-4 reps.
After you struggle to complete your third mini-set, you will first be shocked by how heavy that same weight will feel
on the third mini-set, and after you will be pleasantly surprised at how you took a weight you can usually get for 10
and got 18 reps with it as part as a rest pause set
This technique can be used on basically any exercise as a way to increase the intensity of the exercise. However, I
feel that this technique is best used on compound exercises and most compound movement machines. In these
situations it is easier to rack the weight, rest, and keep going on your set.
NEGATIVES
Negatives are an excellent technique that has also been around for a long time now. This technique basically
enables you to push a muscle past the brink of failure by incorporating reduced speed negatives, and partnerassisted positives.
This allows you to tear apart the muscle group by slowing down the speed of the repetition after you have taken the
set to failure. However, you will need a training partner if you wish to incorporate this technique since it will be
implemented when you have already taken your body to positive failure on the set. Ill recommend that you only
perform 2-4 negative style partner-assisted reps on a set that is taken to failure.
PARTNER-ASSISTED REPS
A partner-assisted stress rep is basically when you have taken a set to positive failure and you want to get a few
extra reps and push the set a little further. Your partner will put a minimal amount of pressure under the bar on the
eccentric movement to enable you to still complete 2-4 extra repetitions while causing your muscles to scream in
pain due to the increased time under tension. This training technique can be used on practically any exercise in the
books. If you train with a partner on a consistent basis these will be very effective in your training regimen, however
like any of these techniques be careful not to overuse this technique.
PARTIAL REPETITIONS
This technique as the name suggests uses partial repetitions. You can use this to add more stress on the muscle
group before racking the weight and ending your set. These are a great technique to use on any hammer strength
press machine, since it enables you to start from the bottom position and push off. I also feel that partial reps are
better from the bottom position to half way up, rather than half way up to the top position, simply because I feel
that they can target the muscle better when you start a partial rep from the stretched position.
ISOMETRIC HOLDS
Time under tension (TUT) is often under-rated and
not taken into consideration when training. The
longer the muscle is under tension, the greater
the muscle stimulation which will result in
increased muscular development. An isometric
hold is one in which the trainer resists against the
weight at the bottom of the eccentric movement
for a set period of time. There are lots of
variations of how to employ this ranging from
performing the hold on the last rep of each set to performing it on every rep until complete muscle failure has been
achieved. These sets can be extremely gruelling due to the extended period of time that the muscles are in the
contracted position, often taking from 1-2 min to complete. This increased neural drive, resulting from the increased
recruiting and firing rates of the motor units, is what makes isometric training a must for maximizing the strength
potential of newly developed muscle mass.
DROP SETS
In a drop set youll perform a number of reps at several different weights from heaviest to lightest with minimal rest in
between drops. Typically the typically, select a weight with which failure can be achieved within 15-12 reps and is
then immediately dropped by around 30%, continuing to work until once again achieving failure at with possibly
less reps and then finally decreased a last time by 30% and working until no more repetitions can be completed at
that weight. This triple drop set technique can easily be made into a quadruple drop-set by adding an extra drop
but reducing the amount of weight in each drop. Drop sets are a safe and effective way to fully exhaust a muscle
without necessarily needing a spotter. Also, if working on a machine each drop can be performed very quickly by
just moving the pin in the weight stack.
ISOTENSION
An isotension set is another method of recruiting more motor units and therefore more muscle fibres for hypertrophy.
Its very simple, but excruciating to perform. Here you will carry out a your prescribed sets of an exercise then on
your last rep before muscular exhaustion youll take the movement to the mid-point and your partner will apply
pressure against you. At this point you must dig deep to fight against the pressure that they are applying. Keep
going until there is not another second in you.
HIGH REP SETS

This technique takes advantage of the pump.
By using high reps on a trained muscle group
we are going to engorge it with blood and
enhance hypertrophic adaptations. This
cellular swelling or pump has been shown to
increase protein synthesis and decrease
protein breakdown. Well typically use this
technique at the end of a working set for high
reps. A note should be here that if youre
going to use the high rep method that you
should have built up suitable volume in your programming up to this point. Ive seen people use high reps with no
consideration for previous volume in their programming and end up with some nasty cases of bursitis.
NIMBLE 9
WARM UP MOBILITY DRILLs
1. Foam roll your IT band: Start just below your hip and roll up and down to your outer mid-thigh ten to fifteen times,
focusing on any tight spots. Then perform ten to fifteen rolls starting at your outer mid-thigh and rolling all the way
down to the outside of your knee
2. Foam roll your adductors: Start just below the crease of your hip and roll up and down your inner mid-thigh ten to
fifteen times, focusing on any tight spots. Then perform ten to fifteen rolls starting at your inner mid-thigh and rolling
down to the inside of your knee. Again, focus on the tight areas
3. Glute/piriformis myofacsial release with a hockey/tennis ball: Take the tennis ball and sit on one your left butt
cheek with a slight tilt. Cross your left leg. Roll for 30 seconds or so. Switch cheeks and repeat. Feel free to cry.
4. Rollovers into "V" sits: Sit down and then roll back with your legs going over your head until they touch the floor
behind you. When you roll forward again open your legs into a V shape and stretch and reach forward. Perform
ten reps.
5.
Mountain climbers: Get into a crouched position with hands and feet on the floor. Next spring your right leg up
to the outside of your right hand that is fixed to the floor then return it to the starting position as you do the same
movement with the left leg. Imagine yourself climbing the floor. 20 total reps.
6.
Static hip flexor stretch: Perform 3 sets of 10 seconds on each leg. Get into a kneeling position. Now extend the
leg that is behind you further back so it lies out behind you. Now raise the hand on that side into the air and keep
your body upright. Lean forward stretching your hip flexor and quad. Complete all three sets on one side before
moving to the other.
7.
Shoulder Dislocators: Using a band grab it in a snatch grip and slowly raise it up and over your head allowing
the movement to naturally stretch the band. Continue this movement until the band is now behind your glutes. 1
set is over and back. Perform 10 sets.
8.
Band Pull Apart: Using the Band grab it at shoulder with and pull the band apart until your arms are in an iron
cross position. Then return to the starting position. Dont make this too taxing. Perform ten reps hands facing down
and then ten facing up.
9.
External Rotators: Begin with your elbows tucked in at your sides and your wrists perpendicular to the floor.
Whilst keeping your elbows tucked in rotate your hands outwards. Perform 20 reps.
WEEK 1
PERFORM NIMBLE 9 PROTOCOL BEFORE ANY SESSION
INCLUDE WARM UP SETS FOR MAIN MOVEMENTS BEFORE BEGINNING PROGRAM
DECREASE WARMUP REPS AS YOU INCREASE WEIGHTS
WEEK 1
WEEK 1
WEEK 1
DAY 1
DAY 2
DAY 3
DAY 4
UPPER PULLING STRENGTH MOVEMENT
LOWER PRESSING STRENGTH MOVEMENT
UPPER HYPERTROPHY MOVEMENT
LOWER HYPERTROPHY MOVEMENT
A
DEADLIFTS
Sets
Reps
Tempo
Rest
A
LOAD
REPS
SQUAT
Set 1
Sets
Set 2
Reps
1/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
TUT
Rest
Set 1
Sets
Set 2
Reps
3/0/X/1
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
Rest
NOTES: Be explosive on the concentric.
REPS
FEET TOGETHER LEG PRESS
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Rest
Rest
TUT
NOTES:
REPS
INCLINE DUMBELL PRESS

Sets
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 8
B
LOAD
REPS
HEELS UP DUMBELL SQUAT
Set 1
Sets
12-15
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
3/0/1/0
Set 3
90
Set 4
Set 6
Set 7
Set 8
Set 8
Set 8
REPS
1 1/14 Leg Extensions
Set 1
Sets
8-10
Set 2
Reps
2/1/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
CLOSE GRIP PUSH UPS
Set 1
Sets
8-10
Set 2
Reps
2/1/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
GOBLET SQUAT
Set 1
Sets
8-15
Set 2
Reps
2/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
8-15
Set 2
3/0/1/0
Set 3
60
Set 4
Set 5
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
Set 8
NOTES: As you tire your reps will drop. Supramax

pump in triceps.
NOTES: No lockout on these. As you tire your reps

will drop. Supramax pump in quads.
LOWER PULLING STRENGTH MOVEMENT

D
LOAD
REPS
GOOD MORNINGS
Set 1
Sets
Set 2
Reps
2/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
D
LOAD
REPS
ONE ARM DB ROW
Set 1
Sets
Set 2
Reps
2/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
C2
LOAD
REPS
BACK EXTENSIONS
Set 1
Sets
8-12
Set 2
Reps
2/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
8-12
Set 2
2/0/1/0
Set 3
90
Set 4
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
DUMBELL STIFF LEG DL
Set 1
Sets
6-8
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
CABLE PULLDOWN
Set 1
Sets
6-8
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
SEATED LEG CURLS
Set 1
Sets
12-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
3/0/1/0
Set 3
90
Set 4
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
SEATED LEG CURLS
Set 1
Sets
NOTES:
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
F
LOAD
REPS
BICEP CROSSBODY CURLS
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
F
LOAD
REPS
CALF RAISES
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
15-20
Set 2
2/0/1/1
Set 3
60
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
NOTES:
REPS
Set 8
NOTES:
F
REPS
LOAD
Set 5
Set 6
LOAD
REPS
E
LOAD
Set 6
NOTES:
LOAD
NOTES:
E
LOAD
REPS
Set 8
NOTES:
E
REPS
LOAD
Set 5
Set 6
LOAD
REPS
C1
LOAD
Set 6
NOTES: Perform a leg extension and then lower

the weight a 1/4 and then extend.
LOAD
NOTES:
C
LOAD
REPS
Set 8
NOTES: Use a weight that lets you stay in this rep

range.
C
LOAD
LOAD
Set 5
Set 7
NOTES:
REPS
Set 5
B
LOAD
Set 1
Tempo
Set 4
Set 7
SKULL CRUSHERS
Reps
TUT
Set 7
NOTES: Hold a dumbell between your feet if you

have no dip belt.
Sets
Set 5
Set 3
120
Set 6
TUT
Rest
Tempo
Set 4
Set 2
Set 6
WEIGHTED TRICEP DIPS

Reps
120
8-12
3/0/X/1
Set 6
NOTES:
Sets
Tempo
B
LOAD
Sets
TUT
Reps
Set 3
Set 7
HEX PRESS
Rest
Set 2
Set 1
Set 8
Tempo
8-12
3/0/X/0
LOAD
Set 8
UPPER PRESSING STRENGTH MOVEMENT
Reps
Sets
Set 8
NOTES: Put your spare hand on your knee to keep

you straight.
Sets
Set 1
Set 6
Set 1
TUT
Set 7
Tempo
FRONT SQUAT
Set 7
MEADOWS ROWS
Reps
REPS
Set 7
NOTES: Use bands if needed.
Sets
A
LOAD
Set 6
TUT
HEX PRESS
Tempo
REPS
Set 6
(BAND ASSISTED) PULL UPS

Reps
A
LOAD
Set 6
Sets
WEEK 1
Set 8
NOTES: Begin with full range of motion below
parallel with a second hold at thetop
WEEK 2
WEEK 2
WEEK 2
WEEK 2
DAY 1
DAY 2
DAY 3
DAY 4
A
DEADLIFTS
Sets
Reps
Tempo
Rest
A
LOAD
REPS
SQUAT
Set 1
Sets
Set 2
Reps
1/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
TUT
Rest
Set 1
Sets
Set 2
Reps
3/0/X/1
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
Rest
REPS
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Rest
Rest
TUT
NOTES:
REPS

Sets
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 8
B
LOAD
REPS
Set 1
Sets
12-15
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
3/0/1/0
Set 3
90
Set 4
Set 6
Set 7
Set 8
Set 8
Set 8
REPS
Set 1
Sets
8-10
Set 2
Reps
2/1/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
CLOSE GRIP PUSH UPS
Set 1
Sets
8-10
Set 2
Reps
2/1/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
GOBLET SQUAT
Set 1
Sets
8-15
Set 2
Reps
2/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
8-15
Set 2
3/0/1/0
Set 3
60
Set 4
Set 5
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
Set 8

pump in triceps.


D
LOAD
REPS
GOOD MORNINGS
Set 1
Sets
Set 2
Reps
2/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
D
LOAD
REPS
ONE ARM DB ROW
Set 1
Sets
Set 2
Reps
2/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
C2
LOAD
REPS
BACK EXTENSIONS
Set 1
Sets
8-12
Set 2
Reps
2/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
8-12
Set 2
2/0/1/0
Set 3
90
Set 4
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
Set 1
Sets
6-8
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
CABLE PULLDOWN
Set 1
Sets
6-8
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
SEATED LEG CURLS
Set 1
Sets
12-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
3/0/1/0
Set 3
90
Set 4
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
SEATED LEG CURLS
Set 1
Sets
NOTES:
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
F
LOAD
REPS
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
F
LOAD
REPS
CALF RAISES
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
15-20
Set 2
2/0/1/1
Set 3
60
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
NOTES:
REPS
Set 8
NOTES:
F
REPS
LOAD
Set 5
Set 6
LOAD
REPS
E
LOAD
Set 6
NOTES:
LOAD
NOTES:
E
LOAD
REPS
Set 8
NOTES:
E
REPS
LOAD
Set 5
Set 6
LOAD
REPS
C1
LOAD
Set 6

LOAD
NOTES:
C
LOAD
REPS
Set 8

range. LAST SET AS A DROP SET
C
LOAD
LOAD
Set 5
Set 7
NOTES:
REPS
Set 5
B
LOAD
Set 1
Tempo
Set 4
Set 7
SKULL CRUSHERS
Reps
TUT
Set 7

have no dip belt.
Sets
Set 5
Set 3
120
Set 6
TUT
Rest
Tempo
Set 4
Set 2
Set 6

Reps
120
8-12
3/0/X/1
Set 6
NOTES:
Sets
Tempo
B
LOAD
Sets
TUT
Reps
Set 3
Set 7
HEX PRESS
Rest
Set 2
Set 1
Set 8
Tempo
8-12
3/0/X/0
LOAD
Set 8
Reps
Sets
Set 8

you straight.
Sets
Set 1
Set 6
Set 1
TUT
Set 7
Tempo
FRONT SQUAT
Set 7
MEADOWS ROWS
Reps
REPS
Set 7
Sets
A
LOAD
Set 6
TUT
HEX PRESS
Tempo
REPS
Set 6

Reps
A
LOAD
Set 6
Sets
WEEK 2
Set 8
WEEK 3
WEEK 3
WEEK 3
WEEK 3
DAY 1
DAY 2
DAY 3
DAY 4
A
DEADLIFTS
Sets
Reps
Tempo
Rest
A
LOAD
REPS
SQUAT
Set 1
Sets
Set 2
Reps
1/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
TUT
Rest
Set 1
Sets
Set 2
Reps
3/0/X/1
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
Rest
REPS
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Rest
Rest
TUT
NOTES:
REPS

Sets
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 8
B
LOAD
REPS
Set 1
Sets
12-15
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
3/0/1/0
Set 3
90
Set 4
Set 6
Set 7
Set 8
Set 8
Set 8
REPS
Set 1
Sets
8-10
Set 2
Reps
2/1/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
NOTES: ON THE LAST SET PERFORM A REST-PAUSE

SET X 3
C
LOAD
REPS
CLOSE GRIP PUSH UPS
Set 1
Sets
8-10
Set 2
Reps
2/1/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
C1
LOAD
REPS
GOBLET SQUAT
Set 1
Sets
8-15
Set 2
Reps
2/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
LOAD
Set 1
8-15
Set 2
3/0/1/0
Set 3
60
Set 4
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
Set 8

pump in triceps.


D
LOAD
REPS
GOOD MORNINGS
Set 1
Sets
Set 2
Reps
2/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
D
LOAD
REPS
ONE ARM DB ROW
Set 1
Sets
Set 2
Reps
2/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
C2
LOAD
REPS
BACK EXTENSIONS
Set 1
Sets
8-12
Set 2
Reps
2/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
8-12
Set 2
2/0/1/0
Set 3
90
Set 4
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
Set 1
Sets
6-8
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
CABLE PULLDOWN
Set 1
Sets
6-8
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
SEATED LEG CURLS
Set 1
Sets
12-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
3/0/1/0
Set 3
90
Set 4
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
SEATED LEG CURLS
Set 1
Sets
NOTES:
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
F
LOAD
REPS
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
F
LOAD
REPS
CALF RAISES
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
15-20
Set 2
2/0/1/1
Set 3
60
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
NOTES:
REPS
Set 8
NOTES:
F
REPS
LOAD
Set 5
Set 6
LOAD
REPS
E
LOAD
Set 6
NOTES:
LOAD
NOTES:
E
LOAD
REPS
Set 8
NOTES:
E
REPS
LOAD
Set 5
Set 6
LOAD
REPS
Set 5
Set 6

REPS
Set 8

range.
C
LOAD
LOAD
Set 5
Set 7
NOTES:
REPS
Set 5
B
LOAD
Set 1
Tempo
Set 4
Set 7
SKULL CRUSHERS
Reps
TUT
Set 7

have no dip belt.
Sets
Set 5
Set 3
120
Set 6
TUT
Rest
Tempo
Set 4
Set 2
Set 6

Reps
120
8-12
3/0/X/1
Set 6
NOTES:
Sets
Tempo
B
LOAD
Sets
TUT
Reps
Set 3
Set 7
HEX PRESS
Rest
Set 2
Set 1
Set 8
Tempo
8-12
3/0/X/0
LOAD
Set 8
Reps
Sets
Set 8

you straight.
Sets
Set 1
Set 6
Set 1
TUT
Set 7
Tempo
FRONT SQUAT
Set 7
MEADOWS ROWS
Reps
REPS
Set 7
Sets
A
LOAD
Set 6
TUT
HEX PRESS
Tempo
REPS
Set 6

Reps
A
LOAD
Set 6
Sets
WEEK 3
Set 8
WEEK 4
WEEK 4
WEEK 4
WEEK 4
DAY 1
DAY 2
DAY 3
DAY 4
A
DEADLIFTS
Sets
Reps
Tempo
Rest
A
LOAD
REPS
SQUAT
Set 1
Sets
Set 2
Reps
1/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
TUT
Rest
Set 1
Sets
Set 2
Reps
3/0/X/1
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
Rest
REPS
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Rest
Rest
TUT
NOTES:
REPS

Sets
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 8
B
LOAD
REPS
Set 1
Sets
12-15
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
3/0/1/0
Set 3
90
Set 4
Set 6
Set 7
Set 8
Set 8
Set 8
REPS
Set 1
Sets
8-10
Set 2
Reps
2/1/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
REPS
CLOSE GRIP PUSH UPS
Set 1
Sets
8-10
Set 2
Reps
2/1/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
REPS
GOBLET SQUAT
Set 1
Sets
8-15
Set 2
Reps
2/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
8-15
Set 2
3/0/1/0
Set 3
60
Set 4
Set 5
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
Set 8

pump in triceps.


D
LOAD
REPS
GOOD MORNINGS
Set 1
Sets
Set 2
Reps
2/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
D
LOAD
REPS
ONE ARM DB ROW
Set 1
Sets
Set 2
Reps
2/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
C2
LOAD
REPS
BACK EXTENSIONS
Set 1
Sets
8-12
Set 2
Reps
2/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
8-12
Set 2
2/0/1/0
Set 3
90
Set 4
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
Set 1
Sets
6-8
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
CABLE PULLDOWN
Set 1
Sets
6-8
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
SEATED LEG CURLS
Set 1
Sets
12-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
3/0/1/0
Set 3
90
Set 4
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
SEATED LEG CURLS
Set 1
Sets
NOTES:
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
F
LOAD
REPS
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
F
LOAD
REPS
CALF RAISES
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
15-20
Set 2
2/0/1/1
Set 3
60
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
REPS
Set 8
NOTES:
F
REPS
LOAD
Set 5
Set 6
LOAD
REPS
E
LOAD
Set 6
NOTES:
LOAD
NOTES:
E
LOAD
REPS
Set 8
NOTES:
E
REPS
LOAD
Set 5
Set 6
LOAD
REPS
C1
LOAD
Set 6

LOAD
NOTES:
C
LOAD
REPS
Set 8

range.
C
LOAD
LOAD
Set 5
Set 7
NOTES:
REPS
Set 5
B
LOAD
Set 1
Tempo
Set 4
Set 7
SKULL CRUSHERS
Reps
TUT
Set 7

have no dip belt.
Sets
Set 5
Set 3
120
Set 6
TUT
Rest
Tempo
Set 4
Set 2
Set 6

Reps
120
8-12
3/0/X/1
Set 6
NOTES:
Sets
Tempo
B
LOAD
Sets
TUT
Reps
Set 3
Set 7
HEX PRESS
Rest
Set 2
Set 1
Set 8
Tempo
8-12
3/0/X/0
LOAD
Set 8
Reps
Sets
Set 8

you straight.
Sets
Set 1
Set 6
Set 1
TUT
Set 7
Tempo
FRONT SQUAT
Set 7
MEADOWS ROWS
Reps
REPS
Set 7
Sets
A
LOAD
Set 6
TUT
HEX PRESS
Tempo
REPS
Set 6

Reps
A
LOAD
Set 6
Sets
WEEK 4
NOTES: ON THE LAST SET GO FOR 25 REPS. WHAT

EVER YOU NEED TO DO MAKE 25 REPS.
Set 8
WEEK 5
WEEK 5
WEEK 5
WEEK 5
DAY 1
DAY 2
DAY 3
DAY 4
A
RACK DEADLIFTS
Sets
Reps
Tempo
Rest
A
LOAD
REPS
BOX SQUAT
Set 1
Sets
Set 2
Reps
1/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
TUT
Rest
Set 1
Sets
Set 2
Reps
3/1/X/1
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
Rest
REPS
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Tempo
TUT
NOTES:
Set 8
PEC MINOR DIPS
Set 1
Sets
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
B
LOAD
REPS
FEET TOGETHER SQUAT
Set 1
Sets
12-15
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
3/0/1/0
Set 3
90
Set 4
Set 7
Set 8
Set 8
Set 8
NOTES:
REPS
DB BULGARIAN SPLIT SQUATS
Set 1
Sets
8-10
Set 2
Reps
2/1/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
DUMBELL FLIES
Set 1
Sets
8-10
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
DB WALKING LUNGES
Set 1
Sets
8-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
8-15
Set 2
3/0/1/0
Set 3
60
Set 4
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
REPS
LOAD
REPS
LOAD
REPS
Set 8
NOTES:
NOTES:

D
REPS
ROMANIAN DL
Set 1
Sets
Set 2
Reps
2/3/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
D
LOAD
REPS
LOW CABLE ROWS
Set 1
Sets
Set 2
Reps
3/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
C2
LOAD
REPS
BANDED HYPER EXTENSIONS
Set 1
Sets
8-12
Set 2
Reps
3/0/X/1
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
8-12
Set 2
2/0/1/0
Set 3
90
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
REPS
BB STRAIGHT LEG DL
Set 1
Sets
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 8
NOTES:
NOTES:
E
LOAD
REPS
SINGLE ARM CABLE PULLDOWN
Set 1
Sets
6-8
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
E
LOAD
REPS
LYING LEG CURLS
Set 1
Sets
12-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
2/0/1/0
Set 3
90
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
REPS
FLOOR BAND LEG CURLS
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 8
NOTES:
NOTES:
F
LOAD
LOAD
Set 5
Set 6
LOAD
REPS
C1
LOAD
Set 6
LOAD
LOAD
NOTES:
C
LOAD
REPS
Set 8
NOTES: Use a weight that lets you stay in this rep range.
C
LOAD
LOAD
Set 5
Set 6
Rest
REPS
REPS
B
LOAD
LOAD
Set 5
Set 7
FLOOR TRICEP EXTENSIONS

Reps
Set 4
Set 7
NOTES:
Sets
TUT
Set 3
120
Set 7
TUT
Set 5
Rest
Rest
Set 6
DB FLOOR PRESS
Tempo
Set 4
Set 2
Set 6
NOTES: Hold the bar 2" above chest.
Reps
120
8-12
3/0/X/1
Set 6
ISOMETRIC HOLD BB PRESS
Sets
Tempo
B
LOAD
Sets
TUT
Reps
Set 3
Set 7
Rest
Set 2
Set 1
Set 8
Tempo
8-12
3/0/X/0
Set 8
NOTES:
Reps
Sets
Set 8
NOTES:
Sets
Set 1
Set 6
Set 1
TUT
Set 7
Tempo
LEG PRESS WITH BANDS
Set 7
REVERSE GRIP BENT ROWS

Reps
REPS
Set 7
Sets
A
LOAD
Set 6
TUT
DUMBELL TWIST PRESS
Tempo
REPS
Set 6
(BAND ASSISTED) CHIN UPS

Reps
A
LOAD
Set 6
NOTES: Be explosive on the concentric. Rack pulls

from just below the knee.
Sets
WEEK 5
F
LOAD
REPS
EZ BAR CURLS
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
F
LOAD
REPS
SEATED CALF RAISES
Set 1
Sets
8-12
Set 2
Reps
3/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
15-20
Set 2
2/0/1/1
Set 3
45
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES: Make sure there is enough tension in full

range of motion.
NOTES:
Set 8
WEEK 6
WEEK 6
WEEK 6
WEEK 6
DAY 1
DAY 2
DAY 3
DAY 4
A
RACK DEADLIFTS
Sets
Reps
Tempo
Rest
A
LOAD
REPS
BOX SQUAT
Set 1
Sets
Set 2
Reps
1/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
TUT
Rest
Set 1
Sets
Set 2
Reps
3/1/X/1
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
Rest
REPS
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Tempo
TUT
NOTES:
Set 8
PEC MINOR DIPS
Set 1
Sets
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
B
LOAD
REPS
FEET TOGETHER SQUAT
Set 1
Sets
12-15
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
3/0/1/0
Set 3
90
Set 4
Set 7
Set 8
Set 8
Set 8
NOTES:
REPS
Set 1
Sets
8-10
Set 2
Reps
2/1/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
DUMBELL FLIES
Set 1
Sets
8-10
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
DB WALKING LUNGES
Set 1
Sets
8-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
8-15
Set 2
3/0/1/0
Set 3
60
Set 4
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
REPS
LOAD
REPS
LOAD
REPS
Set 8
NOTES: PERORM ALL OF THE LAST REPS ON THESE SETS

WITH ISOTENSION.
NOTES:

D
REPS
ROMANIAN DL
Set 1
Sets
Set 2
Reps
2/3/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
D
LOAD
REPS
LOW CABLE ROWS
Set 1
Sets
Set 2
Reps
3/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
C2
LOAD
REPS
Set 1
Sets
8-12
Set 2
Reps
3/0/X/1
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
8-12
Set 2
2/0/1/0
Set 3
90
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
REPS
BB STRAIGHT LEG DL
Set 1
Sets
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 8
NOTES:
NOTES:
E
LOAD
REPS
Set 1
Sets
6-8
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
E
LOAD
REPS
LYING LEG CURLS
Set 1
Sets
12-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
2/0/1/0
Set 3
90
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
REPS
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 8
NOTES:
NOTES:
F
LOAD
LOAD
Set 5
Set 6
LOAD
REPS
C1
LOAD
Set 6
LOAD
LOAD
NOTES:
C
LOAD
REPS
Set 8
C
LOAD
LOAD
Set 5
Set 6
Rest
REPS
REPS
B
LOAD
LOAD
Set 5
Set 7

Reps
Set 4
Set 7
NOTES:
Sets
TUT
Set 3
120
Set 7
TUT
Set 5
Rest
Rest
Set 6
DB FLOOR PRESS
Tempo
Set 4
Set 2
Set 6
Reps
120
8-12
3/0/X/1
Set 6
Sets
Tempo
B
LOAD
Sets
TUT
Reps
Set 3
Set 7
Rest
Set 2
Set 1
Set 8
Tempo
8-12
3/0/X/0
Set 8
NOTES:
Reps
Sets
Set 8
NOTES:
Sets
Set 1
Set 6
Set 1
TUT
Set 7
Tempo
Set 7

Reps
REPS
Set 7
Sets
A
LOAD
Set 6
TUT
DUMBELL TWIST PRESS
Tempo
REPS
Set 6

Reps
A
LOAD
Set 6

Sets
WEEK 6
F
LOAD
REPS
EZ BAR CURLS
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
F
LOAD
REPS
SEATED CALF RAISES
Set 1
Sets
8-12
Set 2
Reps
3/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
15-20
Set 2
2/0/1/1
Set 3
45
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8

range of motion.
NOTES:
Set 8
WEEK 7
WEEK 7
WEEK 7
WEEK 7
DAY 1
DAY 2
DAY 3
DAY 4
A
RACK DEADLIFTS
Sets
Reps
Tempo
Rest
A
LOAD
REPS
BOX SQUAT
Set 1
Sets
Set 2
Reps
1/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
TUT
Rest
Set 1
Sets
Set 2
Reps
3/1/X/1
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
Rest
REPS
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Tempo
TUT
NOTES:
Set 8
PEC MINOR DIPS
Set 1
Sets
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
B
LOAD
REPS
FEET TOGETHER SQUAT
Set 1
Sets
12-15
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
3/0/1/0
Set 3
90
Set 4
Set 7
Set 8
Set 8
Set 8
NOTES:
REPS
Set 1
Sets
8-10
Set 2
Reps
2/1/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
NOTES: LAST SET AS A HIGH REP SET. DO WHAT EVER

YOU NEED TO DO GET 30 REPS.
C
LOAD
REPS
DUMBELL FLIES
Set 1
Sets
8-10
Set 2
Reps
3/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
C1
LOAD
REPS
DB WALKING LUNGES
Set 1
Sets
8-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
8-15
Set 2
3/0/1/0
Set 3
60
Set 4
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES: These will be very tough sets after the

previous exercise.
REPS
ROMANIAN DL
Set 1
Sets
Set 2
Reps
2/3/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
D
LOAD
REPS
LOW CABLE ROWS
Set 1
Sets
Set 2
Reps
3/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
C2
LOAD
REPS
Set 1
Sets
8-12
Set 2
Reps
3/0/X/1
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
8-12
Set 2
2/0/1/0
Set 3
90
Set 4
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
BB STRAIGHT LEG DL
Set 1
Sets
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
Set 1
Sets
6-8
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
LYING LEG CURLS
Set 1
Sets
12-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
2/0/1/0
Set 3
90
Set 4
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
F
LOAD
REPS
EZ BAR CURLS
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
F
LOAD
REPS
SEATED CALF RAISES
Set 1
Sets
8-12
Set 2
Reps
3/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
15-20
Set 2
2/0/1/1
Set 3
45
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8

range of motion.
NOTES:
REPS
NOTES:
Set 8
NOTES:
LOAD
Set 5
Set 6
REPS
REPS
E
LOAD
Set 6
NOTES:
LOAD
NOTES:
E
LOAD
REPS
Set 8
NOTES:
E
REPS
LOAD
Set 5
Set 6
LOAD
REPS
Set 8
NOTES:
LOAD
LOAD
Set 5
Set 6
LOAD
REPS
Set 8
C
LOAD
LOAD
Set 5
Set 6
Rest
REPS
REPS
B
LOAD
LOAD
Set 5
Set 7

Reps
Set 4
Set 7
NOTES:
Sets
TUT
Set 3
120
Set 7
TUT
Set 5
Rest
Rest
Set 6
DB FLOOR PRESS
Tempo
Set 4
Set 2
Set 6
Reps
120
8-12
3/0/X/1
Set 6
Sets
Tempo
B
LOAD
Sets
TUT
Reps
Set 3
Set 7
Rest
Set 2
Set 1
Set 8
Tempo
8-12
3/0/X/0
Set 8
NOTES:
Reps
Sets
Set 8
NOTES:
Sets
Set 1
Set 6
Set 1
TUT
Set 7
Tempo
Set 7

Reps
REPS
Set 7
Sets
A
LOAD
Set 6
TUT
DUMBELL TWIST PRESS
Tempo
REPS
Set 6

Reps
A
LOAD
Set 6

Sets
WEEK 7
Set 8
WEEK 8
WEEK 8
WEEK 8
WEEK 8
DAY 1
DAY 2
DAY 3
DAY 4
A
RACK DEADLIFTS
Sets
Reps
Tempo
Rest
A
LOAD
REPS
BOX SQUAT
Set 1
Sets
Set 2
Reps
1/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
TUT
Rest
Set 1
Sets
Set 2
Reps
3/1/X/1
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
Rest
REPS
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Tempo
TUT
NOTES:
Set 8
PEC MINOR DIPS
Set 1
Sets
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
B
LOAD
REPS
FEET TOGETHER SQUAT
Set 1
Sets
12-15
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
3/0/1/0
Set 3
90
Set 4
Set 7
Set 8
Set 8
Set 8
NOTES:
REPS
Set 1
Sets
8-10
Set 2
Reps
2/1/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
DUMBELL FLIES
Set 1
Sets
8-10
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
DB WALKING LUNGES
Set 1
Sets
8-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
8-15
Set 2
3/0/1/0
Set 3
60
Set 4
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
REPS
LOAD
REPS
LOAD
REPS
Set 8
NOTES:
NOTES:

D
REPS
ROMANIAN DL
Set 1
Sets
Set 2
Reps
2/3/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
D
LOAD
REPS
LOW CABLE ROWS
Set 1
Sets
Set 2
Reps
3/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
C2
LOAD
REPS
Set 1
Sets
8-12
Set 2
Reps
3/0/X/1
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
8-12
Set 2
2/0/1/0
Set 3
90
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
REPS
BB STRAIGHT LEG DL
Set 1
Sets
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 8
NOTES:
NOTES:
E
LOAD
REPS
Set 1
Sets
6-8
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
E
LOAD
REPS
LYING LEG CURLS
Set 1
Sets
12-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
2/0/1/0
Set 3
90
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
REPS
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 8
NOTES:
NOTES:
F
LOAD
LOAD
Set 5
Set 6
LOAD
REPS
C1
LOAD
Set 6
LOAD
LOAD
NOTES:
C
LOAD
REPS
Set 8
C
LOAD
LOAD
Set 5
Set 6
Rest
REPS
REPS
B
LOAD
LOAD
Set 5
Set 7

Reps
Set 4
Set 7
NOTES:
Sets
TUT
Set 3
120
Set 7
TUT
Set 5
Rest
Rest
Set 6
DB FLOOR PRESS
Tempo
Set 4
Set 2
Set 6
Reps
120
8-12
3/0/X/1
Set 6
Sets
Tempo
B
LOAD
Sets
TUT
Reps
Set 3
Set 7
Rest
Set 2
Set 1
Set 8
Tempo
8-12
3/0/X/0
Set 8
NOTES:
Reps
Sets
Set 8
NOTES:
Sets
Set 1
Set 6
Set 1
TUT
Set 7
Tempo
Set 7

Reps
REPS
Set 7
Sets
A
LOAD
Set 6
TUT
DUMBELL TWIST PRESS
Tempo
REPS
Set 6

Reps
A
LOAD
Set 6

Sets
WEEK 8
F
LOAD
REPS
EZ BAR CURLS
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
F
LOAD
REPS
SEATED CALF RAISES
Set 1
Sets
8-12
Set 2
Reps
3/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
15-20
Set 2
2/0/1/1
Set 3
45
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8

range of motion.
NOTES:
Set 8
NOTES: PERFORM THE LAST SET AS A REST PAUSE SET
WEEK 9
WEEK 9
WEEK 9
WEEK 9
DAY 1
DAY 2
DAY 3
DAY 4
A
SNATCH GRIP DEADLIFT
Sets
Reps
Tempo
Rest
A
LOAD
REPS
1 1/4 SQUATS
Set 1
Sets
Set 2
Reps
1/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
TUT
Rest
Set 1
Sets
Set 2
Reps
3/1/X/1
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
Rest
NOTES: Full squat followed by 1/4 squat then down

to depth again and then return to start.
REPS
FRONT SQUATS
6-8
Set 2
Reps
2/1/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Rest
Rest
TUT
NOTES:
REPS
Sets
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
B
LOAD
REPS
LEG EXTENSION TOES CURLED
Set 1
Sets
12-15
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
3/0/1/0
Set 3
90
Set 4
Set 6
Set 7
Set 8
Set 8
Set 8
Set 1
Sets
8-10
Set 2
Reps
3/1/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
REPS
LOW CABLE CROSSOVERS
Set 1
Sets
8-10
Set 2
Reps
1/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
REPS
DB WALKING LUNGES
Set 1
Sets
8-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
8-15
Set 2
3/0/1/0
Set 3
60
Set 4
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
HIGH AND WIDE LEG PRESS
Set 1
Sets
Set 2
Reps
3/1/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
D
LOAD
REPS
DUMBELL ROWS
Set 1
Sets
Set 2
Reps
3/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
REPS
LOAD
REPS
C2
LOAD
REPS
W RAISES
Set 1
Sets
8-12
Set 2
Reps
2/0/X/1
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
8-12
Set 2
2/0/2/0
Set 3
90
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
REPS
1 AND 1/4 LEG CURLS
Set 1
Sets
6-8
Set 2
Reps
3/1/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 8
NOTES:
NOTES:
E
LOAD
REPS
V GRIP PULLDOWN
Set 1
Sets
6-8
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
E
LOAD
REPS
KNEE BRACE EXTERNAL ROTATION
Set 1
Sets
12-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
2/0/1/0
Set 3
90
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
REPS
DB LUNGES
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 8
NOTES:
NOTES:
F
LOAD
LOAD
NOTES:
LOAD
REPS
Set 8
NOTES:
D
REPS
LOAD
Set 5
Set 6
LOAD
REPS
C1
LOAD
Set 6
NOTES:
LOAD
NOTES:
C
LOAD
REPS
Set 8
NOTES: Hook the bands around your thumbs and

around your back then grab DB.
LUNGE AND REACH
LOAD
Set 5
Set 7
REPS
REPS
Set 5
Set 7
LOAD
LOAD
Set 8
BANDED DB PRESS
Set 1
Tempo
Set 4
Set 7
JM PRESS
Reps
TUT
Set 6
NOTES:
Sets
Set 5
Set 3
120
B
LOAD
NOTES:
TUT
Rest
Tempo
Set 4
Set 2
Set 6
BEHIND THE NECK PRESS

Reps
120
8-12
3/0/X/1
Set 6
NOTES:
Sets
Tempo
B
LOAD
Sets
TUT
Reps
Set 3
Set 7
PUSH PRESS
Rest
Set 2
Set 1
Set 8
Tempo
8-12
3/0/X/0
Set 8
Reps
Sets
Set 8
NOTES:
Sets
Set 1
Set 6
Set 1
TUT
Set 7
Tempo
Set 7
T BAR ROWS
Reps
REPS
Set 7
NOTES:
Sets
A
LOAD
Set 6
TUT
INCLINE PRESS
Tempo
REPS
Set 6
PENDLAY ROW
Reps
A
LOAD
Set 6
NOTES: Be explosive on the concentric. Use wraps.
Sets
WEEK 9
F
LOAD
REPS
SEATED DB CURL
Set 1
Sets
8-12
Set 2
Reps
1/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
F
LOAD
REPS
1 1/4 STANDING CALF RAISE
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
15-20
Set 2
2/0/1/1
Set 3
45
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
NOTES:
Set 8
NOTES: Begin with full range of motion below parallel
with a second hold at thetop
WEEK 10
WEEK 10
WEEK 10
WEEK 10
DAY 1
DAY 2
DAY 3
DAY 4
A
Sets
Reps
Tempo
Rest
A
LOAD
REPS
1 1/4 SQUATS
Set 1
Sets
Set 2
Reps
1/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
TUT
Rest
Set 1
Sets
Set 2
Reps
3/1/X/1
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
Rest

REPS
FRONT SQUATS
6-8
Set 2
Reps
2/1/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Rest
Rest
TUT
NOTES:
REPS
Sets
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
B
LOAD
REPS
Set 1
Sets
12-15
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
3/0/1/0
Set 3
90
Set 4
Set 6
Set 7
Set 8
Set 8
Set 8
Set 1
Sets
8-10
Set 2
Reps
3/1/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
REPS
Set 1
Sets
8-10
Set 2
Reps
1/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
REPS
DB WALKING LUNGES
Set 1
Sets
8-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
8-15
Set 2
2/0/1/0
Set 3
60
Set 4
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
Set 1
Sets
Set 2
Reps
3/1/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
D
LOAD
REPS
DUMBELL ROWS
Set 1
Sets
Set 2
Reps
3/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
REPS
LOAD
REPS
C2
LOAD
REPS
W RAISES
Set 1
Sets
8-12
Set 2
Reps
2/0/X/1
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
8-12
Set 2
2/0/2/0
Set 3
90
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
REPS
1 AND 1/4 LEG CURLS
Set 1
Sets
6-8
Set 2
Reps
3/1/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 8
NOTES:
NOTES:
E
LOAD
REPS
V GRIP PULLDOWN
Set 1
Sets
6-8
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
E
LOAD
REPS
Set 1
Sets
12-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
2/0/1/0
Set 3
90
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
REPS
DB LUNGES
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 8
NOTES:
NOTES:
F
LOAD
LOAD
NOTES:
LOAD
REPS
Set 8
NOTES:
D
REPS
LOAD
Set 5
Set 6
LOAD
REPS
C1
LOAD
Set 6
NOTES:
LOAD
NOTES:
C
LOAD
REPS
Set 8

LUNGE AND REACH
LOAD
Set 5
Set 7
REPS
REPS
Set 5
Set 7
LOAD
LOAD
Set 8
BANDED DB PRESS
Set 1
Tempo
Set 4
Set 7
JM PRESS
Reps
TUT
Set 6
NOTES:
Sets
Set 5
Set 3
120
B
LOAD
NOTES:
TUT
Rest
NOTES: Be explosive on the concentric. ON THE LAST SET

PERFORM A SET OF PARTIALS.
Tempo
Set 4
Set 2
Set 6

Reps
120
8-12
3/0/X/1
Set 6
NOTES:
Sets
Tempo
B
LOAD
Sets
TUT
Reps
Set 3
Set 7
PUSH PRESS
Rest
Set 2
Set 1
Set 8
Tempo
8-12
3/0/X/0
Set 8
Reps
Sets
Set 8
NOTES:
Sets
Set 1
Set 6
Set 1
TUT
Set 7
Tempo
Set 7
T BAR ROWS
Reps
REPS
Set 7
NOTES:
Sets
A
LOAD
Set 6
TUT
INCLINE PRESS
Tempo
REPS
Set 6
PENDLAY ROW
Reps
A
LOAD
Set 6
Sets
WEEK 10
F
LOAD
REPS
SEATED DB CURL
Set 1
Sets
8-12
Set 2
Reps
1/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
F
LOAD
REPS
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
15-20
Set 2
2/0/1/1
Set 3
45
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
NOTES:
Set 8
WEEK 11
WEEK 11
WEEK 11
WEEK 11
DAY 1
DAY 2
DAY 3
DAY 4
A
Sets
Reps
Tempo
Rest
A
LOAD
REPS
1 1/4 SQUATS
Set 1
Sets
Set 2
Reps
1/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
TUT
Rest
Set 1
Sets
Set 2
Reps
3/1/X/1
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
Rest

REPS
FRONT SQUATS
6-8
Set 2
Reps
2/1/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Rest
Rest
TUT
NOTES:
REPS
Sets
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
NOTES: Be explosive on the concentric. MAKE THE LAST

SET ON THIS A DROP SET.
B
LOAD
REPS
Set 1
Sets
12-15
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
3/0/1/0
Set 3
90
Set 4
Set 6
Set 7
Set 8
Set 8
Set 8
Set 1
Sets
8-10
Set 2
Reps
3/1/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
REPS
Set 1
Sets
8-10
Set 2
Reps
1/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
REPS
DB WALKING LUNGES
Set 1
Sets
8-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
8-15
Set 2
2/0/1/0
Set 3
60
Set 4
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
Set 1
Sets
Set 2
Reps
3/1/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
D
LOAD
REPS
DUMBELL ROWS
Set 1
Sets
Set 2
Reps
3/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
REPS
LOAD
REPS
C2
LOAD
REPS
W RAISES
Set 1
Sets
8-12
Set 2
Reps
2/0/X/1
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
8-12
Set 2
2/0/2/0
Set 3
90
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
REPS
1 AND 1/4 LEG CURLS
Set 1
Sets
6-8
Set 2
Reps
3/1/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 8
NOTES:
NOTES:
E
LOAD
REPS
V GRIP PULLDOWN
Set 1
Sets
6-8
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
E
LOAD
REPS
Set 1
Sets
12-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
2/0/1/0
Set 3
90
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
REPS
DB LUNGES
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 8
NOTES:
NOTES:
F
LOAD
LOAD
NOTES:
LOAD
REPS
Set 8
NOTES:
D
REPS
LOAD
Set 5
Set 6
LOAD
REPS
C1
LOAD
Set 6
NOTES:
LOAD
NOTES:
C
LOAD
REPS
Set 8

LUNGE AND REACH
LOAD
Set 5
Set 7
REPS
REPS
Set 5
Set 7
LOAD
LOAD
Set 8
BANDED DB PRESS
Set 1
Tempo
Set 4
Set 7
JM PRESS
Reps
TUT
Set 6
NOTES:
Sets
Set 5
Set 3
120
B
LOAD
NOTES:
TUT
Rest
Tempo
Set 4
Set 2
Set 6

Reps
120
8-12
3/0/X/1
Set 6
NOTES:
Sets
Tempo
B
LOAD
Sets
TUT
Reps
Set 3
Set 7
PUSH PRESS
Rest
Set 2
Set 1
Set 8
Tempo
8-12
3/0/X/0
Set 8
Reps
Sets
Set 8
NOTES:
Sets
Set 1
Set 6
Set 1
TUT
Set 7
Tempo
Set 7
T BAR ROWS
Reps
REPS
Set 7
NOTES:
Sets
A
LOAD
Set 6
TUT
INCLINE PRESS
Tempo
REPS
Set 6
PENDLAY ROW
Reps
A
LOAD
Set 6
Sets
WEEK 11
F
LOAD
REPS
SEATED DB CURL
Set 1
Sets
8-12
Set 2
Reps
1/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
F
LOAD
REPS
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
15-20
Set 2
2/0/1/1
Set 3
45
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
NOTES:
Set 8
WEEK 12
WEEK 12
WEEK 12
WEEK 12
DAY 1
DAY 2
DAY 3
DAY 4
A
Sets
Reps
Tempo
Rest
A
LOAD
REPS
1 1/4 SQUATS
Set 1
Sets
Set 2
Reps
1/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
TUT
Rest
Set 1
Sets
Set 2
Reps
3/1/X/1
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
Rest

REPS
FRONT SQUATS
6-8
Set 2
Reps
2/1/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Rest
Rest
TUT
NOTES:
REPS
Sets
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
B
LOAD
REPS
Set 1
Sets
12-15
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
3/0/1/0
Set 3
90
Set 4
Set 6
Set 7
Set 8
Set 8
Set 8
Set 1
Sets
8-10
Set 2
Reps
3/1/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
NOTES: PERFORM EACH OF THESE SETS WITH AN

ISOMETRIC HOLD FOR 15 ON THE LAST REP.
C
LOAD
REPS
Set 1
Sets
8-10
Set 2
Reps
1/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
C1
LOAD
REPS
DB WALKING LUNGES
Set 1
Sets
8-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
8-15
Set 2
2/0/1/0
Set 3
60
Set 4
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
REPS
Set 1
Sets
Set 2
Reps
3/1/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
D
LOAD
REPS
DUMBELL ROWS
Set 1
Sets
REPS
Set 2
Reps
3/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
LOAD
REPS
LOAD
REPS
C2
LOAD
REPS
W RAISES
Set 1
Sets
8-12
Set 2
Reps
2/0/X/1
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
8-12
Set 2
2/0/2/0
Set 3
90
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
REPS
1 AND 1/4 LEG CURLS
Set 1
Sets
6-8
Set 2
Reps
3/1/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 8
NOTES:
NOTES:
E
LOAD
REPS
V GRIP PULLDOWN
Set 1
Sets
6-8
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
E
LOAD
REPS
Set 1
Sets
12-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
2/0/1/0
Set 3
90
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
REPS
DB LUNGES
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 8
NOTES:
NOTES:
F
LOAD
LOAD
NOTES:
LOAD
REPS
Set 8
NOTES:
D
LOAD
LOAD
Set 5
Set 6
NOTES:
REPS
Set 8

LUNGE AND REACH
LOAD
Set 5
Set 7
REPS
REPS
Set 5
Set 7
LOAD
LOAD
Set 8
BANDED DB PRESS
Set 1
Tempo
Set 4
Set 7
JM PRESS
Reps
TUT
Set 6
NOTES:
Sets
Set 5
Set 3
120
B
LOAD
NOTES:
TUT
Rest
Tempo
Set 4
Set 2
Set 6

Reps
120
8-12
3/0/X/1
Set 6
NOTES:
Sets
Tempo
B
LOAD
Sets
TUT
Reps
Set 3
Set 7
PUSH PRESS
Rest
Set 2
Set 1
Set 8
Tempo
8-12
3/0/X/0
Set 8
Reps
Sets
Set 8
NOTES:
Sets
Set 1
Set 6
Set 1
TUT
Set 7
Tempo
Set 7
T BAR ROWS
Reps
REPS
Set 7
NOTES:
Sets
A
LOAD
Set 6
TUT
INCLINE PRESS
Tempo
REPS
Set 6
PENDLAY ROW
Reps
A
LOAD
Set 6
Sets
WEEK 12
F
LOAD
REPS
SEATED DB CURL
Set 1
Sets
8-12
Set 2
Reps
1/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
F
LOAD
REPS
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
15-20
Set 2
2/0/1/1
Set 3
45
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
NOTES:
Set 8
WEEK 1
WEEK 1
WEEK 1
WEEK 1
DAY 1
DAY 2
DAY 3
DAY 4
A
DEADLIFTS
Sets
Reps
Tempo
Rest
A
LOAD
REPS
SQUAT
Set 1
Sets
Set 2
Reps
1/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
TUT
Rest
Set 1
Sets
Set 2
Reps
3/0/X/1
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
Rest
REPS
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Rest
Rest
TUT
NOTES:
REPS

Sets
6-8
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 8
B
LOAD
REPS
Set 1
Sets
12-15
Set 2
Reps
3/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
3/0/1/0
Set 3
90
Set 4
Set 6
Set 7
Set 8
Set 8
Set 8
REPS
Set 1
Sets
8-10
Set 2
Reps
2/1/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
CLOSE GRIP PUSH UPS
Set 1
Sets
8-10
Set 2
Reps
2/1/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
GOBLET SQUAT
Set 1
Sets
8-15
Set 2
Reps
2/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
8-15
Set 2
3/0/1/0
Set 3
60
Set 4
Set 5
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
Set 8

pump in triceps.


D
LOAD
REPS
GOOD MORNINGS
Set 1
Sets
Set 2
Reps
2/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
D
LOAD
REPS
ONE ARM DB ROW
Set 1
Sets
Set 2
Reps
2/0/X/0
Set 3
Tempo
180
Set 4
Rest
Set 5
TUT
C2
LOAD
REPS
BACK EXTENSIONS
Set 1
Sets
8-12
Set 2
Reps
2/0/X/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
8-12
Set 2
2/0/1/0
Set 3
90
Set 4
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
Set 1
Sets
6-8
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
CABLE PULLDOWN
Set 1
Sets
6-8
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
REPS
SEATED LEG CURLS
Set 1
Sets
12-15
Set 2
Reps
3/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
Set 1
12-15
Set 2
3/0/1/0
Set 3
90
Set 4
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
SEATED LEG CURLS
Set 1
Sets
NOTES:
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
F
LOAD
REPS
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
90
Set 4
Rest
Set 5
TUT
F
LOAD
REPS
CALF RAISES
Set 1
Sets
8-12
Set 2
Reps
2/0/1/0
Set 3
Tempo
60
Set 4
Rest
Set 5
TUT
Set 1
15-20
Set 2
2/0/1/1
Set 3
60
Set 4
Set 5
Set 6
Set 6
Set 6
Set 6
Set 7
Set 7
Set 7
Set 7
Set 8
Set 8
Set 8
NOTES:
NOTES:
REPS
Set 8
NOTES:
F
REPS
LOAD
Set 5
Set 6
LOAD
REPS
E
LOAD
Set 6
NOTES:
LOAD
NOTES:
E
LOAD
REPS
Set 8
NOTES:
E
REPS
LOAD
Set 5
Set 6
LOAD
REPS
C1
LOAD
Set 6

LOAD
NOTES:
C
LOAD
REPS
Set 8

range.
C
LOAD
LOAD
Set 5
Set 7
NOTES:
REPS
Set 5
B
LOAD
Set 1
Tempo
Set 4
Set 7
SKULL CRUSHERS
Reps
TUT
Set 7

have no dip belt.
Sets
Set 5
Set 3
120
Set 6
TUT
Rest
Tempo
Set 4
Set 2
Set 6

Reps
120
8-12
3/0/X/1
Set 6
NOTES:
Sets
Tempo
B
LOAD
Sets
TUT
Reps
Set 3
Set 7
HEX PRESS
Rest
Set 2
Set 1
Set 8
Tempo
8-12
3/0/X/0
LOAD
Set 8
Reps
Sets
Set 8

you straight.
Sets
Set 1
Set 6
Set 1
TUT
Set 7
Tempo
FRONT SQUAT
Set 7
MEADOWS ROWS
Reps
REPS
Set 7
Sets
A
LOAD
Set 6
TUT
HEX PRESS
Tempo
REPS
Set 6

Reps
A
LOAD
Set 6
Sets
WEEK 1
Set 8

S.H.U.T. Training System

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S.H.U.T. Training System

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This is not a beginner program.

This is designed for intermediate to

Main movement 1 Accessory Movement Accessory Movement

Main Hypertrophy movement Hypertrophy Accessory Hypertrophy Accessory Hypertrophy Accessory

SHOCK HYPERTROPHY TECHNIQUES

HIGH REP SETS

UPPER PULLING STRENGTH MOVEMENT

LOWER PRESSING STRENGTH MOVEMENT

UPPER HYPERTROPHY MOVEMENT

LOWER HYPERTROPHY MOVEMENT

NOTES: Be explosive on the concentric.

FEET TOGETHER LEG PRESS

INCLINE DUMBELL PRESS

HEELS UP DUMBELL SQUAT

1 1/14 Leg Extensions

CLOSE GRIP PUSH UPS

NOTES: As you tire your reps will drop. Supramax

NOTES: No lockout on these. As you tire your reps

LOWER PULLING STRENGTH MOVEMENT

ONE ARM DB ROW

DUMBELL STIFF LEG DL

SEATED LEG CURLS

SEATED LEG CURLS

BICEP CROSSBODY CURLS

NOTES: Perform a leg extension and then lower

NOTES: Use a weight that lets you stay in this rep

NOTES: Hold a dumbell between your feet if you

NOTES: Be explosive on the concentric.

WEIGHTED TRICEP DIPS

UPPER PRESSING STRENGTH MOVEMENT

NOTES: Put your spare hand on your knee to keep

NOTES: Use bands if needed.

(BAND ASSISTED) PULL UPS

NOTES: Be explosive on the concentric.

UPPER PULLING STRENGTH MOVEMENT

LOWER PRESSING STRENGTH MOVEMENT

UPPER HYPERTROPHY MOVEMENT

LOWER HYPERTROPHY MOVEMENT

NOTES: Be explosive on the concentric.

FEET TOGETHER LEG PRESS

INCLINE DUMBELL PRESS

HEELS UP DUMBELL SQUAT

1 1/14 Leg Extensions

CLOSE GRIP PUSH UPS

NOTES: As you tire your reps will drop. Supramax

NOTES: No lockout on these. As you tire your reps

LOWER PULLING STRENGTH MOVEMENT

ONE ARM DB ROW

DUMBELL STIFF LEG DL

SEATED LEG CURLS

SEATED LEG CURLS

BICEP CROSSBODY CURLS

NOTES: Perform a leg extension and then lower

NOTES: Use a weight that lets you stay in this rep

NOTES: Hold a dumbell between your feet if you

NOTES: Be explosive on the concentric.

WEIGHTED TRICEP DIPS

UPPER PRESSING STRENGTH MOVEMENT

NOTES: Put your spare hand on your knee to keep

NOTES: Use bands if needed.

(BAND ASSISTED) PULL UPS

NOTES: Be explosive on the concentric.

UPPER PULLING STRENGTH MOVEMENT

LOWER PRESSING STRENGTH MOVEMENT