Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Hang Snatch Pull 3x5 205 3x5 215 3x5 225 5x3 235 5x3 245 5x3 255
Squat Day 1 1x20 205 1x20 215 1x20 225 1x20 235 1x20 245 1x20 255
Day 1- DIA DE RDL 3x10 170 3x10 180 3x10 190 3x10 200 3x10 210 3x10 220
LOS Sumo Deadlif 3x10 205 3x10 215 3x10 225 3x10 235 3x10 245 3x10 255
MUERTOS Ab Rollout 3x15 3x15 3x15 3x15 3x15 3x15
Lunges 100 (50 each leg) 100 (50 each leg) 100 (50 each leg) 100 (50 each leg) 100 (50 each leg) 100 (50 each leg)
Pullups Every Lunge Break Max Every Lunge Break Max Every Lunge Break Max Every Lunge Break Max Every Lunge Break Max Every Lunge Break Max

Bench Day 1 3x6 185 5x3 210 3x6 200 5x3 225 3x6 210 3x6 200
(pause) 4x10 105 4x9 120 5x8 135 5x7 145 5x6 160 5x8 135
DB Flat Bench 3x12 3x12 3x12 4x8 4x8 4x8
Day 2- PUMP Seated DB Press 4x10 4x10 4x10 4x10 4x10 4x10
DAY
Pullups Max Max Max Max Max Max
DB Shoulder Combo
(Upright/Side/Rear) 3x10 3x10 3x10 3x10 3x10 3x10

Power Clean 3x5 160 3x5 160 3x5 160 5x3 185 5x3 185 5x3 185
Squat Day 2 1x20 210 1x20 220 1x20 230 1x20 240 1x20 250 1x20 260
Day 3- DEATH
AND BACK Bent Over Row 5x10 5x10 5x10 5x10 5x10 5x10
One Arm Row 4x10 4x10 4x10 4x10 4x10 4x10
MB Ab Twist 4x50 4x50 4x50 4x50 4x50 4x50

Bench Day 2 1xmx rps 230 1xmx rp 240 1xmx rp 230 1xmx rp 250 1xmx rp 260 1xmx rp 230

(pause)*last set Amrap 3x5 170 3x3* 200 3x5 185 3x3* 210 3x5 200 3x3* 225
Day 4- Pull Ups Max Max Max Max Max Max
MEATHEAD / Hammer Curls 3x15 3x15 3x15 3x15 3x15 3x15
BRO SESSION Dips Max Max Max Max Max Max
BB Skull Crushers 3x15 3x15 3x15 3x15 3x15 3x15
BB Curls 3x15 3x15 3x15 3x15 3x15 3x15
Band Triceps 100 100 100 100 100 100

Note 1 No more than 2 min rest between sets all exercises except shoulder combo. No rest between exercises on supersets
Note 2 No more than 1:30 rest between sets on shoulder combo, no rest between exercises
Note 3 Add weight to pullups and dips if 15 is easy
Squat Max 370
Bench Max 265
Deadlif Max 425
Power Clean Max 265