PR OG RAM 2 – STRENGTH & S I ZE

PH ASE 1 – ACCUMULAT ION – 4 WEEKS

SCH EDULE
M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY SAT U R DAY S U N DAY

Bench press Squat Military press Deadlift Biceps

Chest Quads Deltoids Back Calves
Triceps Hamstrings Triceps Traps Abs
 MON DAY – BEN CH PRESS / CH EST / T RIC E P S

WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS SETS REPS

3 @ 70% 3 @ 70% 3 @ 70% 3 @ 70%

BENCH PRESS 3 3 @ 80% 3 3 @ 80% 3 3 @ 80% 3 3 @ 80% 120 sec
Max @ 80% Max @ 80% Max @ 80% Max @ 80%

S M I T H M AC H I N E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
INCLINE BENCH 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

M AC H I N E P E C D E C K 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

LY I N G E Z B A R 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
TRICEPS EXTENSION 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

ROPE TRICEPS 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
P R E S S D OW N 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

1 ARM TRICEPS 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 60 sec
P R E S S D OW N 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

IMPORTANT (repetition style): unless otherwise mentioned each rep has to be performed with a controlled, even slowish, eccentric.
Then in the concentric focus on contracting the muscle, do not try to create too much acceleration or momentum.
 T UESDAY – SQUAT / QUADS / H AMST RING S

WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS SETS REPS

3 @ 70% 3 @ 70% 3 @ 70% 3 @ 70%

B AC K S Q UAT 3 3 @ 80% 3 3 @ 80% 3 3 @ 80% 3 3 @ 80% 120 sec
Max @ 80% Max @ 80% Max @ 80% Max @ 80%

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

LEG EXTENSION 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

M AC H I N E H AC K 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
S Q UAT 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

LEG PRESS 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

LY I N G L E G C U R L 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

2 x 8-10 not 2 x 8-10 not 2 x 8-10 not 2 x 8-10 not

ROMANIAN DEADLIFT 2
to failure
2
to failure
2
to failure
2
to failure
90 sec

IMPORTANT (repetition style): unless otherwise mentioned each rep has to be performed with a controlled, even slowish, eccentric.
Then in the concentric focus on contracting the muscle, do not try to create too much acceleration or momentum.
 WE D NESDAY – MILITARY PRESS / DELTOIDS / T R I C E P S

WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS SETS REPS

3 @ 70% 3 @ 70% 3 @ 70% 3 @ 70%

M I L I TA R Y P R E S S 3 3 @ 80% 3 3 @ 80% 3 3 @ 80% 3 3 @ 80% 120 sec
Max @ 80% Max @ 80% Max @ 80% Max @ 80%

S M I T H M AC H I N E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
HIGH INCLINE PRESS 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

D B L AT E R A L R A I S E 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

DB FRONT RAISE 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

DECLINE DB TRICEPS 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
EXTENSION 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

V- B A R P R E S S D OW N 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

IMPORTANT (repetition style): unless otherwise mentioned each rep has to be performed with a controlled, even slowish, eccentric.
Then in the concentric focus on contracting the muscle, do not try to create too much acceleration or momentum.
 F RIDAY – DEADLIF T / BACK / T RAPS

WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS SETS REPS

3 @ 70% 3 @ 70% 3 @ 70% 3 @ 70%

DEADLIFT 3 3 @ 80% 3 3 @ 80% 3 3 @ 80% 3 3 @ 80% 120 sec
Max @ 80% Max @ 80% Max @ 80% Max @ 80%

ST R A I GT H -A R M S 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
P U L L D OW N 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

L AT P U L L D OW N 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
S U P I N AT E D I N F R O N T 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

S E AT E D R OW
( M AC H I N E O R 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)
3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
P U L L E Y ), 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)
NEUTRAL GRIP

S M I T H M AC H I N E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

B E H I N D T H E B AC K 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
SHRUGS 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

DB SHRUGS 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

IMPORTANT (repetition style): unless otherwise mentioned each rep has to be performed with a controlled, even slowish, eccentric.
Then in the concentric focus on contracting the muscle, do not try to create too much acceleration or momentum.
 SAT URDAY – BICEPS / CALVES / ABS

WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS SETS REPS

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

P R E AC H E R C U R L 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

ROPE HAMMER CURL 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

EZ BAR 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
REVERSE CURL 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

S E AT E D C A LV E S 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

Hold stretch 2 sec, slow
3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
RAISE on the way up, hold peak 2 sec.
1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

STA N D I N G C A LV E S 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

Hold stretch 2 sec, slow
3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
RAISE on the way up, hold peak 2 sec.
1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure) 1 x 6-8 (failure)

Hold peak contraction

CABLE CRUNCHES 5 8-12 5 8 -12 5 8-12 5 8 -12 60 sec
for 2-3 sec. per rep

IMPORTANT (repetition style): unless otherwise mentioned each rep has to be performed with a controlled, even slowish, eccentric.
Then in the concentric focus on contracting the muscle, do not try to create too much acceleration or momentum.
 PR OG RAM 2 – STRENGTH & S I ZE
PH ASE 2 – ACCUMULAT ION II – 4 WEEKS

SCH EDULE
M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY SAT U R DAY S U N DAY

Bench press Squat Military press Deadlift Biceps

Chest Quads Deltoids Back Calves
Triceps Hamstrings Triceps Traps Abs
 MON DAY – BEN CH PRESS / CH EST / T RIC E P S

WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS SETS REPS

3 @ 75% 3 @ 75% 3 @ 75% 3 @ 75%

BENCH PRESS 3 3 @ 85% 3 3 @ 85% 3 3 @ 85% 3 3 @ 85% 150 sec
Max @ 85% Max @ 85% Max @ 85% Max @ 85%

S M I T H M AC H I N E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec
INCLINE BENCH 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP

C LO S E- G R I P B E N C H 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec
PRESS 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP

RP = Rest/Pause…
1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)
do around 6-8 reps to failure,
P E C D E C K M AC H I N E 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
rest 15 sec, and perform reps
1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP
to failure again with the same weight

LY I N G E Z B A R 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
TRICEPS EXTENSION 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP

ROPE TRICEPS 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 60 sec
P R E S S D OW N 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP

IMPORTANT (repetition style): unless otherwise mentioned each rep has to be performed with a controlled, even slowish, eccentric.
Then in the concentric focus on contracting the muscle, do not try to create too much acceleration or momentum.
 T UESDAY – SQUAT / QUADS / H AMST RING S

WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS SETS REPS

3 @ 75% 3 @ 75% 3 @ 75% 3 @ 75%

B AC K S Q UAT 3 3 @ 85% 3 3 @ 85% 3 3 @ 85% 3 3 @ 85% 150 sec
Max @ 85% Max @ 85% Max @ 85% Max @ 85%

M AC H I N E H AC K 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec
S Q UAT 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

LEG PRESS 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec
1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

LY I N G L E G C U R L
RP = Rest/Pause…
3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
do around 6-8 reps to failure,
1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP
rest 15 sec, and perform reps
to failure again with the same weight

S I N G L E L E G LY I N G 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
LEG CURL 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP

ROMANIAN
DEADLIFT FRONT 2 x 8-10 not 2 x 8-10 not 2 x 8-10 not 2 x 8-10 not
2 2 2 2 90 sec
O F F E E T E L E VAT E D to failure to failure to failure to failure
(5 L B S P L AT E )

IMPORTANT (repetition style): unless otherwise mentioned each rep has to be performed with a controlled, even slowish, eccentric.
Then in the concentric focus on contracting the muscle, do not try to create too much acceleration or momentum.
 WE D NESDAY – MILITARY PRESS / DELTOIDS / T R I C E P S

WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS SETS REPS

3 @ 75% 3 @ 75% 3 @ 75% 3 @ 75%

M I L I TA R Y P R E S S 3 3 @ 85% 3 3 @ 85% 3 3 @ 85% 3 3 @ 85% 150 sec
Max @ 85% Max @ 85% Max @ 85% Max @ 85%

S M I T H M AC H I N E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

BEHIND THE NECK 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec
PRESS 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP

I N C L I N E C LO S E- G R I P 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec
BENCH PRESS 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP

RP = Rest/Pause…
BARBELL FRONT 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) do around 6-8 reps to failure,
3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec rest 15 sec, and perform reps
RAISE 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP to failure again with the same weight

D B L AT E R A L R A I S E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
O N B E N C H (4 5 D E G ) 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP

OV E R H E A D R O P E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 60 sec
TRICEPS EXTENSION 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP

IMPORTANT (repetition style): unless otherwise mentioned each rep has to be performed with a controlled, even slowish, eccentric.
Then in the concentric focus on contracting the muscle, do not try to create too much acceleration or momentum.
 FRIDAY – DEADLIF T BACK / T RAPS / H AMST R I NG S

WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS SETS REPS

3 @ 75% 3 @ 75% 3 @ 75% 3 @ 75%

DEADLIFT 3 3 @ 85% 3 3 @ 85% 3 3 @ 85% 3 3 @ 85% 150 sec
Max @ 85% Max @ 85% Max @ 85% Max @ 85%

A R C H E D B AC K 8-10 not 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 to failure 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec
GOODMORNING (1-2 reps short) 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP

DUMBBELL 8-10 not 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 to failure 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec
P U L LOV E R (1-2 reps short) 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP

C H E ST-S U P P O R T E D 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
R OW 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP
RP = Rest/Pause…
do around 6-8 reps to failure,
rest 15 sec, and perform reps
L AT P U L L D OW N I N 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) to failure again with the same weight
F R O N T P R O N AT E D 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
WIDE GRIP 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

KIRK SHRUGS 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 60 sec
1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP

IMPORTANT (repetition style): unless otherwise mentioned each rep has to be performed with a controlled, even slowish, eccentric.
Then in the concentric focus on contracting the muscle, do not try to create too much acceleration or momentum.
 SAT URDAY – BICEPS / CALVES / ABS

WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS SETS REPS

STA N D I N G B A R B E L L 8-10 not 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 to failure 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
CURL (1-2 reps short) 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP

8-10 not 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

P R E AC H E R C U R L 3 to failure 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
(1-2 reps short) 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP

DUMBBELL HAMMER 8-10 not 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 to failure 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec
CURL (1-2 reps short) 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP
RP = Rest/Pause…
do around 6-8 reps to failure,
PULLEY REVERSE 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)
rest 15 sec, and perform reps
3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
CURL to failure again with the same weight
1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP

STA N D I N G C A LV E S
R A I S E (SA M E R E P 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)
3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
ST Y L E AS 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP 1 x 6-8 RP
P R E V I O U S P H AS E )

S E R R AT U S
5 8-12 5 8 -12 5 8-12 5 8 -12 60 sec
CRUNCHES

IMPORTANT (repetition style): unless otherwise mentioned each rep has to be performed with a controlled, even slowish, eccentric.
Then in the concentric focus on contracting the muscle, do not try to create too much acceleration or momentum.
 PR OG RAM 2 – STRENGTH & S I ZE
PH ASE 3 – INT EN SIF ICAT ION – 4 WEEKS

SCH EDULE
M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY SAT U R DAY S U N DAY

Bench press Squat Military press Deadlift Biceps

Chest Quads Deltoids Back Calves
Triceps Hamstrings Triceps Traps Abs
 MON DAY – BEN CH PRESS / CH EST / T RIC E P S

WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS SETS REPS
5 @ 70% 5 @ 70% 5 @ 70% 5 @ 70%
3 @ 80% 3 @ 80% 3 @ 80% 3 @ 80%
BENCH PRESS 4
1 @ 90%
4
1 @ 90%
4
1 @ 90%
4
1 @ 90%
180 sec
Max @ 90% Max @ 90% Max @ 90% Max @ 90%

½ BENCH PRESS 5 @ 80%* 5 @ 80%* 5 @ 80%* 5 @ 80%*

3 @ 90% 3 @ 90% 3 @ 90% 3 @ 90%
( LOW E R B A R TO 3 ” 4
1 @ 100%
4
1 @ 100%
4
1 @ 100%
4
1 @ 100%
150 sec *100% of full range bench press
F R O M C H E ST ) Max @ 100% Max @ 100% Max @ 100% Max @ 100%

C LO S E- G R I P B E N C H 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec
PRESS 1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP

DRP = Double Rest/Pause…

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) do around 6-8 reps to failure,
P E C D E C K M AC H I N E 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec rest 15 sec, and perform reps to failure
1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP again with the same weight, take 20
seconds and go to failure a third time

LY I N G E Z B A R 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
TRICEPS EXTENSION 1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP

BENCH PRESS 3 3 @ 45%* 3 3 @ 50%* 3 3 @ 55%* 3 3 @ 60%* 60 sec *As explosive as possible

IMPORTANT (repetition style): unless otherwise mentioned each rep has to be performed with a controlled, even slowish, eccentric.
Then in the concentric focus on contracting the muscle, do not try to create too much acceleration or momentum.
 TUESDAY – SQUAT / QUADS / H AMST RING S

WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS SETS REPS
5 @ 70% 5 @ 70% 5 @ 70% 5 @ 70%
3 @ 80% 3 @ 80% 3 @ 80% 3 @ 80%
B AC K S Q UAT 4
1 @ 90%
4
1 @ 90%
4
1 @ 90%
4
1 @ 90%
180 sec
Max @ 90% Max @ 90% Max @ 90% Max @ 90%

½ B AC K S Q UAT 5 @ 80%* 5 @ 80%* 5 @ 80%* 5 @ 80%*

3 @ 90% 3 @ 90% 3 @ 90% 3 @ 90%
( LOW E R TO 4
1 @ 100%
4
1 @ 100%
4
1 @ 100%
4
1 @ 100%
150 sec *100% of full range bench press
90 D E G R E E S) Max @ 100% Max @ 100% Max @ 100% Max @ 100%

M AC H I N E H AC K 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec
S Q UAT DRP = Double Rest/Pause…
1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP
do around 6-8 reps to failure,
rest 15 sec, and perform reps to failure
again with the same weight, take 20
1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)
seconds and go to failure a third time
LY I N G L E G C U R L 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP

B AC K S Q UAT 3 3 @ 45%* 3 3 @ 50%* 3 3 @ 55%* 3 3 @ 60%* 60 sec *As explosive as possible

IMPORTANT (repetition style): unless otherwise mentioned each rep has to be performed with a controlled, even slowish, eccentric.
Then in the concentric focus on contracting the muscle, do not try to create too much acceleration or momentum.
 WE DNESDAY – MILITARY PRESS / DELTS / T R I C E P S

WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS SETS REPS
5 @ 70% 5 @ 70% 5 @ 70% 5 @ 70%
3 @ 80% 3 @ 80% 3 @ 80% 3 @ 80%
M I L I TA R Y P R E S S 4
1 @ 90%
4
1 @ 90%
4
1 @ 90%
4
1 @ 90%
180 sec
Max @ 90% Max @ 90% Max @ 90% Max @ 90%

5 @ 80%* 5 @ 80%* 5 @ 80%* 5 @ 80%*

3 @ 90% 3 @ 90% 3 @ 90% 3 @ 90%
PUSH PRESS 4
1 @ 100%
4
1 @ 100%
4
1 @ 100%
4
1 @ 100%
150 sec *100% of full range bench press
Max @ 100% Max @ 100% Max @ 100% Max @ 100%

I N C L I N E C LO S E G R I P 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec
BENCH PRESS DRP = Double Rest/Pause…
1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP
do around 6-8 reps to failure,
rest 15 sec, and perform reps to failure
again with the same weight, take 20
OV E R H E A D R O P E 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)
seconds and go to failure a third time
3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
TRICEPS EXTENSION 1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP

M I L I TA R Y P R E S S 3 3 @ 45%* 3 3 @ 50%* 3 3 @ 55%* 3 3 @ 60%* 60 sec *As explosive as possible

IMPORTANT (repetition style): unless otherwise mentioned each rep has to be performed with a controlled, even slowish, eccentric.
Then in the concentric focus on contracting the muscle, do not try to create too much acceleration or momentum.
 FRIDAY – DEADLIF T / BACK / T RAPS / H AMST R I NG S

WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS SETS REPS
5 @ 70% 5 @ 70% 5 @ 70% 5 @ 70%
3 @ 80% 3 @ 80% 3 @ 80% 3 @ 80%
DEADLIFT 4
1 @ 90%
4
1 @ 90%
4
1 @ 90%
4
1 @ 90%
180 sec
Max @ 90% Max @ 90% Max @ 90% Max @ 90%

5 @ 80%* 5 @ 80%* 5 @ 80%* 5 @ 80%*

P I N P U L L F R O M 2” 3 @ 90% 3 @ 90% 3 @ 90% 3 @ 90%
4 4 4 4 150 sec *100% of full range bench press
B E LOW K N E E S 1 @ 100% 1 @ 100% 1 @ 100% 1 @ 100%
Max @ 100% Max @ 100% Max @ 100% Max @ 100%

S E AT E D R OW 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

(PULLEY 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec
O R M AC H I N E ) 1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP

DRP = Double Rest/Pause…

do around 6-8 reps to failure,
1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)
rest 15 sec, and perform reps to failure
KIRK SHRUGS 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
again with the same weight, take 20
1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP
seconds and go to failure a third time

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

LY I N G L E G C U R L 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP

DEADLIFT 3 3 @ 45%* 3 3 @ 50%* 3 3 @ 55%* 3 3 @ 60%* 60 sec *As explosive as possible

IMPORTANT (repetition style): unless otherwise mentioned each rep has to be performed with a controlled, even slowish, eccentric.
Then in the concentric focus on contracting the muscle, do not try to create too much acceleration or momentum.
 SAT URDAY – BICEPS / CALVES / ABS

WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS SETS REPS
5 @ 70% 5 @ 70% 5 @ 70% 5 @ 70%
3 @ 80% 3 @ 80% 3 @ 80% 3 @ 80%
CABLE CURL 4
1 @ 90%
4
1 @ 90%
4
1 @ 90%
4
1 @ 90%
120 sec
Max @ 90% Max @ 90% Max @ 90% Max @ 90%

5 @ 80%* 5 @ 80%* 5 @ 80%* 5 @ 80%*

3 @ 90% 3 @ 90% 3 @ 90% 3 @ 90%
DB HAMMER CURL 4
1 @ 100%
4
1 @ 100%
4
1 @ 100%
4
1 @ 100%
120 sec
Max @ 100% Max @ 100% Max @ 100% Max @ 100%

DRP = Double Rest/Pause…

S E AT E D C A LV E S 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) do around 6-8 reps to failure,
R A I S E (SA M E 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec rest 15 sec, and perform reps to failure
M E T H O D AS B E F O R E ) 1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP again with the same weight, take 20
seconds and go to failure a third time

STA N D I N G C A LV E S 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

R A I S E (SA M E 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec
M E T H O D) 1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP 1 x 6-8 DRP

CABLE CURL 5 8-12 5 8 -12 5 8-12 5 8 -12 60 sec

IMPORTANT (repetition style): unless otherwise mentioned each rep has to be performed with a controlled, even slowish, eccentric.
Then in the concentric focus on contracting the muscle, do not try to create too much acceleration or momentum.
 PR OG RAM 2 – STRENGTH & S I ZE
PH ASE 4 – REALIZAT ION – 4 WEEKS

SCH EDULE
M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY SAT U R DAY S U N DAY

Bench press Squat Military press Deadlift

Chest Quads Delts Back
Triceps Hamstrings Triceps Traps
 MON DAY – BEN CH PRESS / CH EST / T RIC E P S

WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS SETS REPS

W E E K 1:
F LO O R P R E S S
W E E K 2:
DECLINE BENCH
PRESS Ramp up to a Ramp up to a Ramp up to a Ramp up to a
N/A N/A N/A N/A 180 sec
1RM (max effort) 1RM (max effort) 1RM (max effort) 1RM (max effort)
W E E K 3:
C LO S E G R I P B E N C H
W E E K 4:
BENCH PRESS

½ BENCH PRESS
F R O M P I N S ( E L B OW S 2 Max @ 100%* 2 Max @ 105%* 2 Max @ 110%* 2 Max @ 112%* 150 sec *100% of full range bench press
90 D E G R E E S)

LY I N G E Z B A R 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec *NOT to failure (1-2 reps short)
TRICEPS EXTENSION 1 x 6-8* 1 x 6-8* 1 x 6-8* 1 x 6-8*

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

P E C D E C K M AC H I N E 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec *NOT to failure (1-2 reps short)
1 x 6-8* 1 x 6-8* 1 x 6-8* 1 x 6-8*

IMPORTANT (repetition style): unless otherwise mentioned each rep has to be performed with a controlled, even slowish, eccentric.
Then in the concentric focus on contracting the muscle, do not try to create too much acceleration or momentum.
 WEDNESDAY – SQUAT / QUADS / H AMST R I NG S

WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS SETS REPS

W E E K 1:
F R O N T S Q UAT
W E E K 2:
O P P O S I T E S Q UAT * *Opposite style squat: low bar
Ramp up to a Ramp up to a Ramp up to a Ramp up to a
N/A N/A N/A N/A 180 sec if you normally high bar;
W E E K 3: 1RM (max effort) 1RM (max effort) 1RM (max effort) 1RM (max effort)
high bar if you normally low bar
SA F E T Y B A R S Q UAT
W E E K 4:
B AC K S Q UAT

LEG PRESS 2 8-10 2 8-10 2 8-10 2 8-10 150 sec *NOT to failure (1-2 reps short)

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

ROMANIAN DEADLIFT 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec *NOT to failure (1-2 reps short)
1 x 6-8* 1 x 6-8* 1 x 6-8* 1 x 6-8*

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

LY I N G L E G C U R L 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec *NOT to failure (1-2 reps short)
1 x 6-8* 1 x 6-8* 1 x 6-8* 1 x 6-8*

IMPORTANT (repetition style): unless otherwise mentioned each rep has to be performed with a controlled, even slowish, eccentric.
Then in the concentric focus on contracting the muscle, do not try to create too much acceleration or momentum.
 FRIDAY – MILITARY PRESS / DELTS / T RIC E P S

WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS SETS REPS

W E E K 1:
HIGH INCLINE PRESS
W E E K 2:
30 D E G. I N C L I N E *Opposite style squat: low bar
PRESS Ramp up to a Ramp up to a Ramp up to a Ramp up to a
N/A N/A N/A N/A 180 sec if you normally high bar;
1RM (max effort) 1RM (max effort) 1RM (max effort) 1RM (max effort)
high bar if you normally low bar
W E E K 3:
PUSH PRESS
W E E K 4:
M I L I TA R Y P R E S S

½ M I L I TA R Y P R E S S
FROM PINS (BAR
2 Max @ 100%* 2 Max @ 105%* 2 Max @ 110%* 2 Max @ 112%* 150 sec *100% of full range military press
STA R T I N G J U ST
A B OV E F O R E H E A D)

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

DB FRONT RAISE 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec *NOT to failure (1-2 reps short)
1 x 6-8* 1 x 6-8* 1 x 6-8* 1 x 6-8*

ROPE TRICEPS 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec *NOT to failure (1-2 reps short)
P R E S S D OW N 1 x 6-8* 1 x 6-8* 1 x 6-8* 1 x 6-8*

IMPORTANT (repetition style): unless otherwise mentioned each rep has to be performed with a controlled, even slowish, eccentric.
Then in the concentric focus on contracting the muscle, do not try to create too much acceleration or momentum.
 SAT URDAY – DEADLIF T / BACK / H AMST R I NG S

WEEK 1 WEEK 2 WEEK 3 WEEK 4

EXERCISE R E ST N OT E
SETS REPS SETS REPS SETS REPS SETS REPS

W E E K 1:
2” D E F I C I T D E A D L I F T
W E E K 2:
DEADLIFT 2” *Opposite style squat: low bar
F R O M F LO O R Ramp up to a Ramp up to a Ramp up to a Ramp up to a
N/A N/A N/A N/A 180 sec if you normally high bar;
1RM (max effort) 1RM (max effort) 1RM (max effort) 1RM (max effort)
high bar if you normally low bar
W E E K 3:
OPPOSITE DEADLIFT*
W E E K 4:
DEADLIFT

A R C H E D B AC K
2 8-10 2 8-10 2 8-10 2 8-10 150 sec *NOT to failure (1-2 reps short)
GOODMORNING

1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy)

S E AT E D R OW 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 120 sec *NOT to failure (1-2 reps short)
1 x 6-8* 1 x 6-8* 1 x 6-8* 1 x 6-8*

B AC K E X T E N S I O N 3 10-12 3 10-12 3 10-12 3 10-12 120 sec *NOT to failure (1-2 reps short)

IMPORTANT (repetition style): unless otherwise mentioned each rep has to be performed with a controlled, even slowish, eccentric.
Then in the concentric focus on contracting the muscle, do not try to create too much acceleration or momentum.