PHASE 1 - Week 1 – 5’s

Day 1 Day 2 Day 3 Day 4

Optional Test day Optional Test day Optional Test day
Back squat 1 rm Bench press 1 rm Deadlift 1 rm Chin up 1rm
Result: Result: Result: Result:
Front Squat Chain Bench press Deadlift Weighted Chin Power
(85% of 1rm of back (Estimate weight of chains ups
squat) lifted at the top and
subtract from 1rm)
5 reps @ 65% = 5 reps @65% = 5 reps @65% = 5 reps @65% = Power cleans 3 x 6
5 reps @ 75% = 5 reps @75% = 5 reps @75% = 5 reps @75% = Sled power press 3x6-10
AMRAP @ 85% = AMRAP @ 85% = AMRAP @ 85% = AMRAP @ 85% = Seated box jump3 x8-10
Reps completed= Reps completed= Reps completed= Reps completed= Sled/prowler run
Accessory exercises Accessory exercises Accessory exercises 5 runs of 15+ meters
Split stance squat High incline barbell press 3 Reverse grip pulldown
3x6 x6 3x6
Single leg stiff leg Close grip decline press 3 x Bent over barbell row
deadlift 3 x 6 8 3x8
Rope pushdowns Ball slam 3 x 8-10
3x8 Hammer curls
3x8

Week 2 – 3’s

Day 1 Day 2 Day 3 Day 4

Chain Squat Pause(2 sec) Bench Chain Deadlift Band Chin ups Power
(Estimate weight of press (90-95%1rm) (Estimate weight of
chains lifted at the top chains lifted at the top
and subtract from 1rm) and subtract from 1rm)
3 reps @ 70% = 3 reps 70% = 3 reps @ 70% = 3 reps @ 70% = Push press 3 x 6
3 reps @ 80% = 3 reps @80% = 3 reps @ 80% = 3 reps @80% = Barbell jump squats
AMRAP @ 90% = AMRAP @ 90% = AMRAP @ 90% = AMRAP @ 90% = 3 x 10 (10%1rm)
Reps completed= Reps completed= Reps completed= Reps completed= Power pushup 3 x 6-10
Accessory exercises Accessory exercises Accessory exercises Standing long jump 4 x 3
Weighted step ups 3 x 6 Decline dumbbell press 3 x Machine seated row Kneeling chest pass 4 x 3
each leg 6 3x6
Reverse hyper or back High incline close grip Hanging leg raise
extension 3 x 8 barbell press 3 x 8 3 x 8-10
Close stance leg press Superset Superset
3 x 12 Lateral raises 3 x 10 Ez curl 3 x 8
Calf press 3 x 10-12 Skullcrushers Cable shrugs 3 x 8
Overhead rope extension 3 Superset
x 10 Zottman curl 3 x 8
Internal/external rotations 3 Cable reverse fly 3 x 8
x 15

Week 3 – 1’s

Day 1 Day 2 Day 3 Day 4

Box Squat (100-120% Board Bench press Block Deadlift Chain Chin ups Power
1rm or back squat) (100-110% 1rm of back (100-110% 1rm of back
squat) squat)
1 rep @ 75% = 1 rep @ 75% = 1 rep @ 75% = 1 rep @ 75% = Power upright rows 3 x 6
1 rep @ 85% = 1 rep @ 85% = 1 rep @ 85% = 1 rep @ 85% = Speed bench press
AMRAP @ 95% = AMRAP @ 95% = AMRAP @ 95% = AMRAP @ 95% = 6x3 (55% 1RM)
Reps completed= Reps completed= Reps completed= Reps completed= Speed back squat
Accessory exercises Accessory exercises Accessory exercises 6x3 (55% 1RM)
Close stance back Close grip dumbbell chest Split stance dumbbell Ball speed press 3 x
squat 3 x 8 press 3 x 8 row 3 x 8 failure
Sumo leg press 3 x 8 Seated Arnold press 3 x 8 Machine reverse
Lying leg curl 3 x 6-8 Cable chest flye 3 x 10 pulldown(single) 3 x 8
Single leg extension 3 x 8 Bar pressdown 3 x 8 Cable curl 3 x 10
Seated calf raise 3 x 10 Seated dip machine 3 x 8 Reverse machine flye 3
x 10
Reverse ez curl 3 x 10

Week 4 – Optional rest week or traditional bodybuilding

PHASE 2 - Week 1 – 5’s

Day 1 Day 2 Day 3 Day 4

Optional Test day Optional Test day Optional Test day
Back squat 1 rm Bench press 1 rm Deadlift 1 rm Chin up 1rm
Result: Result: Result: Result:
Chain Squat Pause(2 sec) Bench Deficit Deadlift Band Chin ups Power
(Estimate weight of press (90-95%1rm) 90-95% 1rm
chains lifted at the top
and subtract from 1rm)
5 reps @ 65% = 5 reps @65% = 5 reps @65% = 5 reps @65% = Power upright rows 3 x 6
5 reps @ 75% = 5 reps @75% = 5 reps @75% = 5 reps @75% =
AMRAP @ 85% = AMRAP @ 85% = AMRAP @ 85% = AMRAP @ 85% = Seated box jump3 x8-10
Reps completed= Reps completed= Reps completed= Reps completed= Sled/prowler run
Accessory exercises Accessory exercises Accessory exercises 5 runs of 15+ meters
Split stance squat Low incline barbell press 3 V-bar pulldown Ball side to side pushups
3x8 x6 3x6 3 x 8-10
Single leg stiff leg Wide grip decline press 3 x Kneeling dumbbell row
deadlift 3 x 8 8 3x8
Rope overhead extensions Ball slam 3 x 8-10
3x8 seated hammer curls
3x8

Week 2 – 3’s

Day 1 Day 2 Day 3 Day 4

Front Squat
(85% of 1rm of back squat)
3 reps @ 70% =
3 reps @ 80% =
AMRAP @ 90% =
Reps completed=
Accessory exercises
Weighted step ups 3 x 6
each leg
Reverse hyper or back
extension 3 x 8
Close stance leg press
3 x 12
Calf press 3 x 10-12
Chain Bench press Deadlift Weighted Chin Power
(Estimate weight of chains lifted, ups
subtract from 1rm)
3 reps 70% = 3 reps @ 70% = 3 reps @ 70% = Push press 3 x 6
3 reps @80% = 3 reps @ 80% = 3 reps @80% = Sled power press 3x6-10
Speed back squat
AMRAP @ 90% = AMRAP @ 90% = AMRAP @ 90% = 6x3 (55% 1RM)
Reps completed= Reps completed= Reps completed= Box jumps 3 x 6-10
Accessory exercises Accessory exercises Power pushup 3 x 6-10
Decline dumbbell press 3 x Machine seated row Kneeling chest pass 4 x 3
6 3x6
High incline close grip Hanging leg raise
barbell press 3 x 8 3 x 8-10
Superset Superset
Lateral raises 3 x 10 Ez curl 3 x 8
Skullcrushers Cable shrugs 3 x 8
Overhead rope extension 3 Superset
x 10 Zottman curl 3 x 8
Internal/external rotations 3 Cable reverse fly 3 x 8
x 15

Week 3 – 1’s

Day 1 Day 2 Day 3 Day 4

Box Squat(110-120%
1rm or back squat)
3 reps @ 75% =
2 reps @ 85% =
AMRAP @ 95% =
Reps completed=
Accessory exercises
Sumo back squat 3 x 8
Close stance leg press 3
x8
Seated leg curl 3 x 6-8
Leg extension 3 x 8
Seated calf raise 3 x 10
Board Bench press Band Deadlift Chain Chin ups Power
(100-110% 1rm)
3 reps 75% = 3 reps 75% = 3 reps 75% = Power cleans 3 x 6
2 reps 85% = 2 reps 85% = 2 reps 85% = Speed bench press
AMRAP @ 95% = AMRAP @ 95% = AMRAP @ 95% = 6x3 (55% 1RM)
Reps completed= Reps completed= Reps completed= Barbell jump squats
Accessory exercises Accessory exercises 3 x 10 (10%1rm)
Machine decline chest Double dumbbell row Ball speed press 3 x
press 3 x 8 over bench 3 x 8 failure
Single are kneeling Machine neutral grip
overhead press 3 x 8 pulldown 3 x 8
Cable incline flye 3 x 10 Cable curl 3 x 10
Lying dumbbell hammer Reverse machine flye 3
extensions 3 x 8 x 10
Bar pressdown 3 x 8 ez curl 3 x 10

Week 4 – Optional rest week or traditional bodybuilding

PHASE 3 - Week 1 – 5’s

Day 1 Day 2 Day 3 Day 4

Optional Test day Optional Test day Optional Test day
Back squat 1 rm Bench press 1 rm Deadlift 1 rm Chin up 1rm
Result: Result: Result: Result:
Box Squat Board Bench press Band Deadlift Weighted Chin Power
(110-120% of 1rm of (100-110% 1rm of back squat) ups
back squat)
5 reps @ 65% = 5 reps @65% = 5 reps @65% = 5 reps @65% = Power upright rows 3 x 6
5 reps @ 75% = 5 reps @75% = 5 reps @75% = 5 reps @75% = Speed bench press
AMRAP @ 85% = AMRAP @ 85% = AMRAP @ 85% = AMRAP @ 85% = 6x3 (55% 1RM)
Reps completed= Reps completed= Reps completed= Reps completed= Sled power press (1
length) to run (1 length)
Accessory exercises Accessory exercises Accessory exercises Kneeling chest pass 4 x 3
Single leg stiff leg Decline barbell press 3 x 6 wide grip pulldown
deadlift 3 x 6 Seated ovehread barbell 3x8
Single leg press 3 x 8 press 3 x 8 Single arm cable row
Walking lunges 2 x 10-12 Ez bar close grip press 3x8
3x8 Kneeling ball slam 3 x 8-10
barbell curls
3x8

Week 2 – 3’s

Day 1 Day 2 Day 3 Day 4

Chain Squat Pause(2 sec) Bench Deficit Deadlift Band Chin ups Power
(Estimate weight of press (90-95%1rm)
chains lifted at the top
(90-95%1rm)
and subtract from 1rm)
3 reps @ 70% = 3 reps 70% = 3 reps @ 70% = 3 reps @ 70% = Push press 3 x 6
3 reps @ 80% = 3 reps @80% = 3 reps @ 80% = 3 reps @80% = Barbell jump squats
AMRAP @ 90% = AMRAP @ 90% = AMRAP @ 90% = AMRAP @ 90% = 3 x 10 (10%1rm)
Reps completed= Reps completed= Reps completed= Reps completed= Ball side to side power
pushup 3 x 6-10
Accessory exercises Accessory exercises Accessory exercises Standing long jump 4 x 3
Weighted step ups 3 x 6 Weighted dips 3 x 6 Machine seated row Ball speed press 3 x
each leg High incline close grip 3x6 failure
Sumo leg press 3 x 8 barbell press 3 x 8 Hanging leg raise 3 x 8-10
Close stance leg press Superset Superset
3 x 12 Lateral raises 3 x 10 Ez curl 3 x 8
Calf press 3 x 10-12 Skullcrushers Cable shrugs 3 x 8
Overhead rope extension 3 Superset
x 10 Zottman curl 3 x 8
Int/ext rotations 3 x 15 Cable reverse fly 3 x 8

Week 3 – 1’s

Day 1 Day 2 Day 3 Day 4

Front Squat Chain Bench press Box Deadlift (100- Chain Chin ups Power
(Estimate weight of chains, 110% 1rm of back
subtract from 1rm) squat)
1 rep @ 75% = 1 rep @ 75% = 1 rep @ 75% = 1 rep @ 75% = Power cleans 3 x 6
1 rep @ 85% = 1 rep @ 85% = 1 rep @ 85% = 1 rep @ 85% = Sled power press 3x6-10
AMRAP @ 95% = AMRAP @ 95% = AMRAP @ 95% = AMRAP @ 95% = Seated box jump3 x8-10
Reps completed= Reps completed= Reps completed= Reps completed= Sled/prowler run
Accessory exercises Accessory exercises Accessory exercises 5 runs of 15+ meters
sumo back squat 3 x 8 Close grip dumbbell chest T-bar row 3 x 8
Reverse hyper or back press 3 x 8 Machine reverse
extension 3 x 8 Seated Arnold press 3 x 8 pulldown(single) 3 x 8
Lying leg curl 3 x 6-8 Cable cross over 3 x 10 Seated incline hammer
Single leg extension 3 x 8 Bar pressdown 3 x 8 curl 3 x 10
Donkey calf raise 3 x 10 Lying dumbbell hammer Reverse dumbbell flye
extensions 3 x 8 3 x 10
Reverse ez curl 3 x 10