Week 1: Day 1
A. Box Squat 5×4
B. Deadlift 8×2 @50% 1RM
C. Walking Lunge 4×8
D1. Reverse Crunch 3×12
D2. Plank 3x30sec
Week 1: Day 2
A. Bench Press 5×4
B1. Incline DB Press 3×10
B2. Seated Cable Row 4×10
C1. Prone Trap Raise 3×12
C2. Side-Lying External Rotation with DB- 3×12
D. Side Plank 3x30s each side
Week 1: Day 3
A. Front Squat 4×6
B. Rack Pull from kneecaps 4×6
C. DB Split Squat 3×6
D1. Cable Pull Through 3×10
D2. Reverse Crunch 3×12
Week 1: Day 4
A1. One-Arm DB Push Press 4×6
A2. Close-Grip Chinups 4×6
B1. Pushup 3×10
B2. One-Arm DB Row 3×8
C1. Kneeling Cable External Rotation 3×12
C2. Side Plank 3x30s each side
Click on the number below that corresponds to the week of training you’re in.
Week 2: Day 1
A.Box Squat 4×4
B. Deadlift 8×2 @55% 1RM
C. Walking Lunge 3×8
D1. Reverse Crunch 3×12
D2. Plank 3x30sec
Week 2: Day 2
A. Bench Press 4×4
B1. Incline DB Press 3×9
B2. Seated Cable Row 4×9
C1. Prone Trap Raise 3×12
C2. Side-Lying External Rotation with DB- 3×12
D. Side Plank 3x30s each side
Week 2: Day 3
A. Front Squat 4×6
B. Rack Pull from kneecaps 3×6
C. DB Split Squat 3×5
D1. Cable Pull Through 3×10
D2. Reverse Crunch 3×12
Week 2: Day 4
A1. One-Arm DB Push Press 4×6
A2. Close-Grip Chinups 3×6
B1. Pushup 3×12
B2. One-Arm DB Row 3×7
C1. Kneeling Cable External Rotation 3×12
C2. Side Plank 3x30s each side
Click on the number below that corresponds to the week of training you’re in.
Week 3: Day 1
A. Box Squat 8×3
B. Deadlift 10×2 @60% 1RM
C. Walking Lunge 4×8
D1. Reverse Crunch 3×12
D2. Plank 3x30sec
Week 3: Day 2
A. Bench Press 8×3
B1. Incline DB Press 3×10
B2. Seated Cable Row 4×10
C1. Prone Trap Raise 3×12
C2. Side-Lying External Rotation with DB- 3×12
D. Side Plank 3x30s each side
Week 3: Day 3
A. Bench Press 8×3
B1. Incline DB Press 3×10
B2. Seated Cable Row 4×10
C1. Prone Trap Raise 3×12
C2. Side-Lying External Rotation with dumbbell- 3×12
D. Side Plank 3x30s each side
Click on the number below that corresponds to the week of training you’re in.
Week 4: Day 1
A. Box Squat 3×3
B. Deadlift 3×2 @65% 1RM
C. Walking Lunge 2×8
D1. Reverse Crunch 3×12
D2. Plank 3x30sec
Week 4: Day 2
A. Bench Press 3×3
B1. Incline DB Press 2×10
B2. Seated Cable Row 3×10
C1. Prone Trap Raise 3×12
C2. Side-Lying External Rotation with DB- 3×12
D. Side Plank 3x30s each side
Week 4: Day 3
A. Front Squat 3×6
B. Rack Pull from Kneecaps 2×6
C. DB Split Squat 2×6
D1. Cable Pull Through 2×10
D2. Reverse Crunch 3×12
Week 4: Day 4
A1. One-Arm DB Push Press 3×6
A2. Close-Grip Chinups 3×6
B1. Pushup 3×8
B2. One-Arm DB Row 3×7
C1. Kneeling Cable External Rotation 3×12
C2. Side Plank 3x30s each side
Click on the number below that corresponds to the week of training you’re in.
Week 5: Day 1
A. Front Squat (4×2)x5 cluster sets- 4 sets of 2 reps with 10 seconds of rest between each set
B. DB Step Up 3×8
C1. Bar Rollout 3×10
C2. Glute-Ham Raise 3×8
D. Single Leg Squat to Box 2×10
Week 5: Day 2
A1. Incline Bench Press (4×2)x5
A2. Weighted Pullup (4×2)x5
B1. DB Bench Press 3×8
B2. DB Row 3×8
C1. Cable Backhand 3×12
C2. Standing Zottman Curl 3×10
Week 5: Day 3
A. Broad Jump 5×5
B. Deadlift 5×5
C. DB Reverse Lunge 3×6
D. Pallof Press 3×10 per side
Week 5: Day 4
A. Speed Bench Press 10×3 @40% 1RM
B1. Close-Grip Bench Press 4×5
B2. Neutral Grip Row 4×5
C1. Inverted Row 3×10
C2. Scapular Pushup 3×15
Click on the number below that corresponds to the week of training you’re in.
Week 6: Day 1
A. Front Squat (5×1)x5 cluster sets
B. DB Step Up 3×6
C1. Bar Rollout 2×10
C2. Glute-Ham Raise 2×8
D. Single Leg Squat to Box 2×10
Week 6: Day 2
A1. Incline Bench Press (5×1)x5
A2. Weighted Pullup (5×2)x5
B1. DB Bench Press 3×6
B2. DB Row 3×6
C1. Cable Backhand 3×12
C2. Standing Zottman Curl 2×10
Week 6: Day 3
A. Broad Jump 5×5
B. Deadlift 4×5
C. DB Reverse Lunge 3×6
D. Pallof Press 3×10 per side
Week 6: Day 4
A. Speed Bench Press 8×3 @45% 1RM
B1. Close-Grip Bench Press 3×5
B2. Neutral Grip Row 3×5
C1. Inverted Row 3×10
C2. Scapular Pushup 3×15
Click on the number below that corresponds to the week of training you’re in.
Week 7: Day 1
A. Front Squat (4×1)x6 cluster sets
B. DB Step Up 4×8
C1. Bar Rollout 3×10
C2. Glute-Ham Raise 3×8
D. Single Leg Squat to Box 2×10
Week 7: Day 2
A1. Incline Bench Press (4×1)x6
A2. Weighted Pullup (4×2)x6
B1. DB Bench Press 3×8
B2. DB Row 3×8
C1. Cable Backhand 3×12
C2. Standing Zottman Curl 3×10
Week 7: Day 3
A. Speed Bench Press 10×3 @50% 1RM
B1. Close-Grip Bench Press 5×5
B2. Neutral Grip Row 5×5
C1. Inverted Row 3×10
C2. Scapular Pushup 3×15
Week 7: Day 4
A. Speed Bench Press 10×3 @50% 1RM
B1. Close-Grip Bench Press 5×5
B2. Neutral Grip Row 5×5
C1. Inverted Row 3×10
C2. Scapular Pushup 3×15
Click on the number below that corresponds to the week of training you’re in.
Week 8: Day 1
A. DB Step Up 2×6
B1. Bar Rollout 2×10
B2. Glute-Ham Raise 2×8
C. Single Leg Squat to Box 2×10
Week 8: Day 2
A2. Weighted Pullup 3×5
B1. DB Bench Press 2×6
B2. DB Row 2×6
C1. Cable Backhand 3×12
C2. Standing Zottman Curl 2×10
Week 8: Day 3
A. Deadlift 2×5
B. DB Reverse Lunge 3×6
C. Pallof Press 3×10 per side
Week 8: Day 4
A. Speed Bench Press 5×3 @55% 1RM
B1. Close-Grip Bench Press 2×5
B2. Neutral Grip Row 2×5
C1. Inverted Row 3×10
C2. Scapular Pushup 3×15
Click on the number below that corresponds to the week of training you’re in.
Week 9: Day 1
A. Front Squat 7 singles >90%
B. Speed Deadlift 8×1 @60% 1RM
C. Barbell Reverse Lunge with Front Grip 4×8
D. Pallof Press 3×8 per side
Week 9: Day 2
A. Close-Grip Incline Press 7 singles >90% 1RM
B1. Decline Close-Grip Bench Press 4×8
B2. Prone Grip Row 4×8
C1. DB Hammer Curl 3×12
C2. Mountain Climbers 3×12
Week 9: Day 3
A. Box Squat 10×2 @50% 1RM
B. Glute-Ham Raise 4×5
C. DB Forward Lunge 3×6
D1. Single Leg Squat to Box 3×10
D2. Bar Rollout (knees on 4inch box) 3×12
Week 9: Day 4
A. Speed Bench Press 10×3 @50% 1RM
B1. Close-Grip Barbell Floor Press 4×5, 2×7
B2. Neutral Grip Pullup 4×5
C1. One-Arm DB Row 3×10
C2. Close Grip Pushup 3×10
Click on the number below that corresponds to the week of training you’re in.
Week 10: Day 1
A. Front Squat 5 singles >90%
B. Speed Deadlift 8×1 @65% 1RM
C. Barbell Reverse Lunge with Front Grip 3×8
D. Pallof Press 3×8 per side
Week 10: Day 2
A. Close-Grip Incline Press 5 singles >90% 1RM
B1. Decline Close-Grip Bench Press 3×8
B2. Prone Grip Row 38
C1. DB Hammer Curl 3×12
C2. Mountain Climbers 3×12
Week 10: Day 3
A. Box Squat: 8×2 @ 55% 1RM
B. Glute-Ham Raise: 3×5
C. DB Forward Lunge: 3×5
D. Single Leg Squat to Box: 3×10
D2. Bar Rollout (knees on 4 inch box): 3 x 12
Week 10: Day 4
A. Speed Bench Press 8×3 @50% 1RM
B1. Close-Grip Barbell Floor Press 3×5, 1×7
B2. Neutral Grip Pullup 3×5
C1. One-Arm DB Row 2×10
C2. Close Grip Pushup 2×10
Click on the number below that corresponds to the week of training you’re in.
Week 11: Day 1
A. Front Squat 9 singles >90%
B. Speed Deadlift 8×1 @70% 1RM
C. Barbell Reverse Lunge with Front Grip 4×8
D. Pallof Press 3×8 per side
Week 11: Day 2
A. Two Board Press 9 singles >90% 1RM
B1. Decline Close-Grip Bench Press 4×8
B2. Prone Grip Row 4×8
C1. DB Hammer Curl 3×12
C2. Mountain Climbers 3×12
Week 11: Day 3
A. Box Squat 12×2 @60% 1RM
B. Glute-Ham Raise 4×5
C. DB Forward Lunge 4×5
D1. Single Leg Squat to Box 3×10
D2. Bar Rollout (knees on 4inch box) 3×12
Week 11: Day 4
A. Speed Bench Press 10×3 @60% 1RM
B1. Close-Grip Barbell Floor Press 4×5, 2×7
B2. Neutral Grip Pullup 4×5
C1. One-Arm DB Row 3×10
C2. Close Grip Pushup 3×10
Click on the number below that corresponds to the week of training you’re in.
Week 12: Day 1
A. Trap Bar Deadlift 5×2
B. Barbell Reverse Lunge with Front Grip 2×8
C. Pallof Press 3×8 per side
Week 12: Day 2
A. Decline Close-Grip Bench Press 2×8
B. Prone Grip Row 2×8
C1. DB Hammer Curl 3×12
C2. Mountain Climbers 3×12
Week 12: Day 3
A. Box Squat 8×2 @65% 1RM
B. Glute-Ham Raise 3×5
C. DB Forward Lunge 4×6
D1. Single Leg Squat to Box 3×10
D2. Bar Rollout (knees on 4inch box) 3×12
Week 12: Day 4
A. Speed Bench Press 8×3 @65% 1RM
B1. Close-Grip Barbell Floor Press 3×5, 1×7
B2. Neutral Grip Pullup 3×5
C1. One-Arm DB Row 2×10
C2. Close Grip Pushup 2×10
