Wk#1 Hypertrophy Monday Tuesday Wednesday Thursday Friday Saturday

Microcycle Front Squat: 0 6x6 Rest Push Press: 0 6X6 Rest Deadlift High-pull: 80%
06X6 Rest
#1 Standing Press: 0 6x6 L-pull-up: 0 6X6 Push-Pull Circuit 10 min.
Weighted Chins: 0 6x6 Abs-Back Circuit Abs-Back Circuit
Abs-Back Circuit

Wk#2 Hypertrophy Monday Tuesday Wednesday Thursday Friday Saturday

Microcycle Front Squat: 0 6x6 Rest Push Press: 0 6X6 Rest Deadlift High-pull: 80%
06X6 Rest
#2 Standing Press: 0 6x6 L-pull-up: 0 6X6 Push-Pull Circuit 10 min.
Weighted Chins: 0 6x6 Abs-Back Circuit Abs-Back Circuit
Abs-Back Circuit

Wk#3 Hypertrophy Monday Tuesday Wednesday Thursday Friday Saturday

Microcycle Front Squat: 0 6x6 Rest Push Press: 0 6X6 Rest Deadlift High-pull: 80%
0 6x X
6 x6 6 Rest
#3 Standing Press: 0 6x6 L-pull-up: 0 6X6 Push-Pull Circuit 10 min.
Weighted Chins: 0 6x6 Abs-Back Circuit Abs-Back Circuit
Abs-Back Circuit

Wk#4 Hypertrophy Monday Tuesday Wednesday Thursday Friday Saturday

Unloading Front Squat: 0 6x3 Rest Deadlift High-pull: 0 6X3 Rest Testing Day: Rest
Standing Press: 0 6x3 Push Press: 0 6X3 Find 1 RM for movements
Weighted Chins: 0 6x3 L-pull-up: 0 6X3 to be used in the next
Abs-Back Circuit Abs-Back Circuit strength mesocycle

Hypertrophy Mesocycle:
The hypertrophy mesocycle is a series of 3 hypertrophy microcycles and 1 unloading microcycle (4 weeks total). Push-Press % based on
standing press 1RM; Deadlift high pull % based on clean 1RM
“Abs-Back Circuit”. During the hypertrophy phase, this should be higher volume work, such as a circuit of an ab movement, such as GHD sit-ups,
hanging leg raises, knee-to-elbows, etc., and a back movement, such as GHD back extensions, reverse extensions, etc.
During the unloading microcycles, this circuit should follow the same format, but with about 50% of the volume used during the rest of the mesocycle.
Push-Pull Circuit On Fridays of the hypertrophy microcycles, you’ll see “Push-Pull Circuit.” Like the abs-back circuit described above, this is a
circuit of one pushing movement with one pulling movement performed in moderate to high volume. An example would be alternating between 10
kipping pull-ups and 10 clapping push ups as many times as you can in 10 minutes. Change this circuit each week for variety and try increasing
the volume each week.
Unloading: Unloading microcycles appear at the end of both the hypertrophy and strength mesocycles—these lower volume and lower intensity
weeks will allow you some periodic recovery while preventing detraining.
Rest Days: Should include some active recovery efforts such as light sled pulling, wheel barrow walking, boxing technique work,
o-lifting technique work with PVC. This work should be non-taxing —no lactic acid production, vomiting, tunnel vision or anything related
—keep in mind, this is rest. Follow it if you can with a cold plunge.
PRESS 1RM = 0
CLEAN 1RM = 0 Change only the number in these blocks.
WEIGHTED PULL-UP 1RM = 0 The program above will be fill automaticaly
This will icrease the weight as prescribed, an additional 2% per week. If you need to tweak the program
you can adjust the formulas above.
 Sunday
Rest

Sunday
Rest

Sunday
Rest

Sunday
Rest

GHD sit-ups,

the mesocycle.
need to tweak the program
Wk#5 Strength Monday Tuesday
Microcycle Front Squat: 0 2 X 10 3 Position Cleans: 0 3X3
#1 Snatch Pull/RDL: x 3, 105%
0 X3 x 3, 0 X3
110% x0 3X3 1-arm Sotts Press: 0 2X10
Snatch Balance: to max 5x1 Weighted Pull-ups: 0 2X10
(work up to heaviest single for the day) Abs/Back Circuit

Wk#6 Strength Monday Tuesday

Microcycle Front Squat: 0 2X10 3 Position Cleans: 0 3X3
#2 Snatch Pull/RDL: 0 X3 0 X3 0 X3 1-arm Sotts Press: 0 2X10
Snatch Balance: to max 5x1 Weighted Pull-ups: 0 2X10
(work up to heaviest single for the day) Abs/Back Circuit

Wk#7 Strength Monday Tuesday

Unloading Front Squat: 01 X 3 Rack Jerk: 0 1X3
Snatch: 0 X1 0 X1 0 X1 0 X1 Snatch: 0 1X5

Strength Mesocycle
The strength mesocycle is comprised ot 2 strength microcycles and 1 unloading microcycle (3 weeks total). Front Squa
Pull % based on associated lift 1RM; Sotts Press % based on Standing Press 1RM; Rope Climb % based on Weighted
“Abs-Back Circuit” During the strength phase, this work should drop in volume but increase in intensity—that is, wher
the movements and perform fewer reps. Or this can mean using a movement like the hanging leg raise, of which you m
6 reps unweighted.
During the unloading microcycles, this circuit should follow the same format, but with about 50% of the volume used du
Push-Pull Circuit On Fridays of the hypertrophy microcycles, you’ll see “Push-Pull Circuit.” Like the abs-back circuit de
circuit of one pushing movement with one pulling movement performed in moderate to high volume. An example would
kipping pull-ups and 10 clapping push ups as many times as you can in 10 minutes. Change this circuit each week for v
the volume each week.
Unloading: Unloading microcycles appear at the end of both the hypertrophy and strength mesocycles—these lower vo
weeks will allow you some periodic recovery while preventing detraining.
Rest Days: Should include some active recovery efforts such as light sled pulling, wheel barrow walking, boxing techniq
work with PVC. This work should be non-taxing—no lactic acid production, vomiting, tunnel vision or anything related—
Follow it if you can with a cold plunge.

CLEAN 1RM = 0 Change only the number in these blocks.

PRESS 1RM = 0 The program above will fill in automaticaly.
SNATCH 1RM = 0 This will increase the weight as prescribed, an additional 2% per week.
WEIGHTED PULL-UP 1RM = 0 If you need to tweak the program you can adjust the formulas above.
BACK SQUAT 1RM = 0
JERK 1RM = 0
 Wednesday Thursday Friday
Back Squat: 0 2X10 3 Position Snatch: 0 3X3 Rest
Clean Pull/RDL: 0 X3 0 X3 0 X3 Push-Press: 0 2X10
Rack Jerk Behind the
to max
Neck: 55x1x1 Weighted Rope Climb: 0 2X10
(work up to heaviest single for the day) Abs/Back Circuit

Wednesday Thursday Friday

Back Squat: 0 2X10 3 Position Snatch: 0 3X3 Rest
Clean Pull/RDL: 0 X3 0 X3 0 X3 Push-Press: 0 2X10
Rack Jerk Behind the
to max
Neck: 55X1x1 Weighted Rope Climb: 0 2X10
(work up to heaviest single for the day) Abs/Back Circuit

Wednesday Thursday Friday

Back Squat: 0 1X3 Snatch Balance: 0 1X3 Rest
Clean & Jerk: 0 X1 0 X1 0 X1 0 X1 Clean & Jerk: 0 1X5

cycle (3 weeks total). Front Squat % based on 1RM clean;

ope Climb % based on Weighted Pull-up 1RM
crease in intensity—that is, where applicable add weight to 5-
hanging leg raise, of which you may be capable of only doing

about 50% of the volume used during the rest of the mesocycle.
rcuit.” Like the abs-back circuit described above, this is a
high volume. An example would be alternating between 10
hange this circuit each week for variety and try increasing

ength mesocycles—these lower volume and lower intensity

eel barrow walking, boxing technique work, o-lifting technique

unnel vision or anything related—keep in mind, this is rest.

n additional 2% per week.

just the formulas above.
Saturday Sunday
Work up to 1RM Snatch Rest
Work up to 1RM Clean & Jerk
Work up to 1RM Front Squat
Abs/Back Circuit

Saturday Sunday
Work up to 1RM Snatch Rest
Work up to 1RM Clean & Jerk
Work up to 1RM Front Squat
Abs/Back Circuit

Saturday Sunday
Testing Day: Rest
find 1RM for movements
in next hypertrophy mesocycle