Legs

Week 1

Week 2

Week 3

Squat.. 10-8-6
Leg Press......................................................10-10-10
Leg Extensions.10-10-10
Leg Curls10-10-10
Smith Machine Calf Raises.. 40-30-20
Seated Calf Raises.. 30-20-10
Wall Sits to Failure 2 sets (2
min. rest b/w sets)

Squat.. 4-4-2
Leg Press......................................................10-10-10
Leg Extensions.10-10-10
Leg Curls10-10-10
Smith Machine Calf Raises.. 40-30-20
Seated Calf Raises..30-20-10
Wall Sitsto Failure 2 sets
(2 min. rest b/w sets)
Squat.. 5-3-1
Leg Press...................................................... 10-10-10
Leg Extensions.10-10-10
Leg Curls10-10-10
Smith Machine Calf Raises.. 40-30-20
Seated Calf Raises..30-20-10
Wall Sits to Failure 2 sets
(2 min. rest b/w sets)

Week 4

Squat.. MAX
Leg Press......................................................10-10-10
Leg Extensions.10-10-10
Leg Curls10-10-10
Smith Machine Calf Raises.. 40-30-20
Seated Calf Raises..30-20-10
Wall Sits.. to Failure

2 sets
Note For the last 10 reps of each set of calf raises, hold the contraction at the top
of the rep for 2-3 seconds, while the last rep is held for 5-10 seconds. The Calf has a
lot of slow twitch muscle, so it responds better to extended periods of contraction.
Keep tension on the calves throughout the entirety of each set

Note When maxing on Squats, as with deadlifts, increases of up to 25 pounds

between 1 rep sets is ok once youre handling weights over 80% of your previous
max, just be reasonable with your weight increases, and pick a weight you think you
can handle

Push Day 1
Week 1

Push Press
MAX
Close Grip Bench
Press.MAX
Clean and Press (Alternate hands each rep)10-8-6
Weighted
Dips.1010-10
Seated Dumbbell Shoulder
Press10-10-10
Pushups (to
failure, 2 sets 2 min rest)

Week 2

Push Press
10-8-6

Close Grip Bench

Press.10-8-6

Clean and Press

10-8-6

Weighted
Dips.10-10-10

Seated Dumbbell Shoulder

Press10-10-10

Pushups (to
failure, 2 sets 2 min rest)
Week 3

Push Press
4-4-2

Close Grip Bench

Press.4-4-2

Clean and Press

10-8-6

Weighted
Dips.10-10-10


Seated Dumbbell Shoulder
Press10-10-10

Pushups (to
failure, 2 sets 2 min rest)
Week 4

Push Press
5-3-1

Close Grip Bench

Press.5-3-1

Clean and Press

10-8-6

Weighted
Dips.10-10-10

Seated Dumbbell Shoulder

Press10-10-10

Pushups (to failure,

2 sets 2 min rest)
Note Make sure you have proper arch on bench press, and you are tucking your
elbows on the eccentric (downward ) phase of the lift flared elbows on bench put
too much stress on the rotator cuff, and reduce activation of the lower pecs and
lats.
Note- On push press, make sure your squat (should be a squat) to initiate the
press is explosive
Note- On push days feel free to get all of your bicep and tricep work in.

Pull Day 1
Week 1

Deadlifts5-3-1
Pause Squats..5-3-1
Shrugs10-8-6
Barbell Rows..10-8-6
T Bar Rows.10-10-10
Pull Ups.2 sets to
failure

Week 2
DeadliftsMAX
Pause Squats..MAX
Shrugs12-10-8

 Barbell Rows..10-8-6
T Bar Rows.10-10-10
Pull Ups.2 sets to
failure
Week 3
Deadlifts10-8-6
Pause Squats6-5-4
Shrugs-6-5-4
Barbell Rows..10-8-6
T Bar Rows.10-10-10
Pull Ups. 2 sets to
failure
Week 4
Deadlifts4-4-2
Pause Squats..4-4-2
Shrugs4-4-2
Barbell Rows..10-8-6
T Bar Rows.10-10-10
Pull Ups.2 Sets to
failure

Push Day 2
Week 1

ATG Squat.Heavy
Single
Bench Press.Max
Standing Military Press..Max
Incline Dumbbell Bench Press..10-10-10
Standing Dumbbell side Raises.10-10-10

Week 2

ATG SquatHeavy

Single

Bench Press10-8-6
Standing Military Press..10-8-6
Incline Dumbbell Bench Press..10-10-10
Standing Dumbbell side Raises.10-10-10

Week 3

 ATG Squat.Heavy
Single
Bench Press.4-4-2
Standing Military Press..4-4-2
Incline Dumbbell Bench Press10-10-10
Standing Dumbbell side Raises..10-10-10
Week 4

ATG SquatHeavy Single

Bench Press..5-3--1
Standing Military Press..5-3-1
Incline Dumbbell Bench Press10-10-10
Standing Dumbbell side Raises..10-10-10

Pull Day 2
Week 1

Sumo Deadlifts4-4-2
Front squats4-4-2
Shrugs4-4-2
Barbell Rows..10-8-6
T Bar Rows.10-10-10
Pull Ups. 2 sets to

failure
Week 2
Sumo Deadlifts5-3-1
Front Squats..5-3-1
Shrugs10-8-6
Barbell Rows..10-8-6
T Bar Rows..10-1010 Pull Ups. 2 sets to
failure
Week 3
Sumo Deadlifts MAX
Front Squats..MAX
Shrugs10-8-6
Barbell Rows..10-10-10
T Bar Rows.10-10-10
Pull Ups. 2 sets to
failure
Week 4
Sumo Deadlifts10-8-6
Shrugs10-8-6

Barbell Rows..10-10-10
T Bar Rows.10-10-10
Pull Ups. 2 sets to

failure
Note- On Sumo Deadlifts, make sure your toes are pointed out at a 45 degree angle,
and take as wide of a stance as is comfortable
Hope this helps bud, feel free to text me if you have any questions
the program is meant to be run twice (2, 4 week cycles) with a week in between the
2 four week cycles to calculate your new maxes . For your accessory work pick
weights that you are comfortable with, but for your core lifts here is a starting point
to calculate your numbers. It is important to note that these percentages will be
most accurate for your squat numbers, you might have to increase the weight for
deadlifts and especially bench press.
Reps:
10
8
6
4
4
2
5
3
1

% of MAX
.6
.7
.8
.85
.85
.92
.8
.9
.95