Week 1

Deads - Max Sets RepsComp Stance DL Off Floor 5 2Rackpulls 2 32" Deficit DLs

2 6Lat Pulldowns 4 15BB Shrugs 3 10DB walk 3 30 secPullups 3 amrap

Bench - Reps Sets RepsComp bench

3 8 to 12CGBP 3 6Bench w/ pause 1" off chest 3 10Lat Pulldown 4 15DB Lateral Raises 3 10Pullups 3 amrap

Squats - Speed Sets RepsSquat - Geared:Briefs Only/Raw (wraps if you like) 8 3

2 5Paused Squat

3 8DB walk 3 30 secLying Leg Curl 3 15Pullups 3 amrap

Oly Squat or Front Squat

Squat 150

% Working Weight Bench 130

80 188 Deadlift 235

85 200

75 176

% Working Weight

70 91

75 9865 85

% Working Weight65 98

70 105

60 90

Maxes (95% of true 1RM)

Week 2

Deads - Speed Sets Reps %Comp Stance DL 8 3 65Rackpulls 2 5 702" Deficit DL 2 to 3 8 60Lat Pulldowns 4 15BB Shrugs 3 10DB walk 3 30 secPullups 3 amrap

Bench - Max Sets Reps %Comp Bench 5 2 80CGBP 3 4 to 6 85Bench w/ pause 1" off chest 2 6 75Lat Pulldown 4 15DB Lateral Raises 3 10Pullups 3 amrap

Squat - Reps Sets Reps %Squat - Geared:Briefs Only/Raw 3 8 to 12 70

2 5 75Paused Squat 3 8 65DB walk 3 30 secLying Leg Curl 3 15Pullups 3 amrap

Oly Squat or Front Squat

Working Weight153165141

Working Weight104111

98

Working Weight105113

98

Week 3

Deads - Reps Sets RepsComp Stance DL 2 to 3 8 to 12Rackpulls 2 6 to 82" Deficit DL 2 to 3 10 to 12Lat Pulldowns 4 15BB Shrugs 3 10DB walk 3 30 secPullups 3 amrap

Bench - Speed Sets RepsComp Bench 8 3CGBP 2 5Bench w/ pause 1" off chest 2 to 3 8Lat Pulldown 4 15DB Lateral Raises 3 10Pullups 3 amrap

Squat - Max Sets RepsSquat 5 2

2 1 to 3Paused Squat 3 4 to 6DB walk 3 30 secLying Leg Curl 3 15Pullups 3 amrap

Oly Squat or Front Squat

% Working Weight70 16575 17665 153

% Working Weight65 8570 9160 78

% Working Weight80 12085 12875 113

Week 4

Deads - Max Sets RepsComp Stance DL Off Floor 3 2Rackpulls 2 1 to 22" Deficit DLs 2 3 to 5Lat Pulldowns 4 15BB Shrugs 3 10DB walk 3 30 secPullups 3 amrap

Bench - Reps Sets RepsComp bench 3 4 to 8CGBP 3 2 to 3Bench w/ pause 1" off chest 2 6 to 8Lat Pulldown 4 15DB Lateral Raises 3 10Pullups 3 amrap

Squats - Speed Sets RepsSquat - Geared:Briefs Only/Raw (wraps if you like) 6 2

2 5Paused Squat 2 to 3 8DB walk 3 30 secLying Leg Curl 3 15Pullups 3 amrap

Oly Squat or Front Squat

% Working Weight85 20090 21280 188

% Working Weight80 10485 11175 98

% Working Weight70 10575 11365 98

Week 5

Deads - Speed Sets Reps %Comp Stance DL 6 2 70Rackpulls 2 5 752" Deficit DL 2 to 3 6 65Lat Pulldowns 4 15BB Shrugs 3 10DB walk 3 30 secPullups 3 amrap

Bench - Max Sets Reps %Comp Bench 3 2 85CGBP 2 1 to 2 90Bench w/ pause 1" off chest 2 3 to 5 80Lat Pulldown 4 15DB Lateral Raises 3 10Pullups 3 amrap

Squat - Reps Sets Reps %Squat - Geared:Briefs Only/Raw 2 to 3 4 to 8 80

2 2 to 3 85Paused Squat 2 6 to 8 75DB walk 3 30 secLying Leg Curl 3 15Pullups 3 amrap

Oly Squat or Front Squat

Working Weight165176153

Working Weight111117104

Working Weight120128113

Week 6

Deads - Reps Sets RepsComp Stance DL 2 to 3 4 to 8Rackpulls 2 2 to 32" Deficit DL 2 6 to 8Lat Pulldowns 4 15BB Shrugs 3 10DB walk 3 30 secPullups 3 amrap

Bench - Speed Sets RepsComp Bench 6 2CGBP 2 5Bench w/ pause 1" off chest 2 to 3 6Lat Pulldown 4 15DB Lateral Raises 3 10Pullups 3 amrap

Squat - Max Sets RepsSquat 3 2

2 1 to 2Paused Squat 2 3 to 5DB walk 3 30 secLying Leg Curl 3 15Pullups 3 amrap

Oly Squat or Front Squat

% Working Weight80 18885 20075 176

% Working Weight70 9175 9865 85

% Working Weight85 12890 13580 120

Week 7

Deads - Max Sets RepsComp Stance DL Off Floor 1 2Comp Stance DL Off Floor 1 1Comp Stance DL Off Floor 1 1Comp Stance DL Off Floor 1 amrapLat Pulldowns 4 15BB Shrugs 3 10DB walk 3 30 secPullups 3 amrap

Bench - Reps Sets RepsComp bench 2 to 3 3 to 5CGBP 2 1 to 2Bench w/ pause 1" off chest 2 to 3 3 to 5Lat Pulldown 4 15DB Lateral Raises 3 10Pullups 3 amrap

Squats - Speed Sets RepsSquat - Geared:Briefs Only/Raw (wraps if you like) 5 2

3 3Paused Squat 2 to 3 3 to 5DB walk 3 30 secLying Leg Curl 3 15Pullups 3 amrap

Who wants to get stronger?!

Oly Squat or Front Squat

% Working Weight90 21292.5 21795 22380 188

% Working Weight85 11190 11780 104

% Working Weight75 11380 12070 105

Week 8

Deads - Speed Sets RepsComp Stance DL 5 2Rackpulls 2 to 3 3 to 52" Deficit DL 2 to 3 6Lat Pulldowns 4 15BB Shrugs 3 10DB walk 3 30 secPullups 3 amrap

Bench - Max Sets RepsComp Bench 1 2Comp Bench 1 1Comp Bench 1 1Comp Bench 1 amrapLat Pulldown 4 15DB Lateral Raises 3 10Pullups 3 amrap

Squat - Reps Sets RepsSquat - Geared:Briefs Only/Raw 2 to 3 3 to 5

2 1 to 2Paused Squat 2 3 to 5DB walk 3 30 secLying Leg Curl

3 15Pullups 3 amrap

Oly Squat or Front Squat

% Working Weight75 17680 18870 165

% Working Weight90 11792.5 12095 12480 104

% Working Weight85 128

90 13580 120

Week 9

Deads - Reps Sets RepsComp Stance DL 2 to 3 3 to 5Rackpulls 2 1 to 22" Deficit DL 2 3 to 5Lat Pulldowns 4 15BB Shrugs 3 10DB walk 3 30 secPullups 3 amrap

Bench - Speed Sets RepsComp Bench 5 2CGBP 2 to 3 3 to 5Bench w/ pause 1" off chest 2 to 3 6Lat Pulldown 4 15DB Lateral Raises 3 10Pullups 3 amrap

Squat - Max Sets RepsSquat Comp stance 1 2Squat Comp stance 1 1Squat Comp stance 1 1Squat Comp stance 1 amrapDB walk 3 30 secLying Leg Curl 3 15Pullups 3 amrap

% Working Weight85 20090 21280 188

% Working Weight75 9880 10470 91

% Working Weight90 13592.5 13995 14380 120