!"#$%&" (% )*& !"+,#"-.

/
0(1" 2-"34"+$5 6-%7"$89
Insiue you'll get an exclusive nevei ieleaseu
befoie look at a stiength builuing template that
has woikeu wonueis foi }im anu his clients.
!"#"$ &'()*(+,- .'/0(,1
!"#$%& Stiength
'(#)*)*+ -+.& Auvanceu, S+ yeais of consistent tiaining, competitive minus. Nust
be familiai with all the lifts.
/.*+01 "2 345$.& 2-4 months
6("+(#7 89.(9).:

2, SS1 Tiaining Cycles pei month (no ueloau)

24 woikouts pei month

Final sets aie uone foi minimal ieps only; nevei go foi max ieps

You have S options foi eveiy squat, piess anu bench piess woikout:

Bo minimum ieps

Bo minimum ieps anu a single at youi tiaining max.

Bo minimum ieps, a single at youi tiaining max anu keep woiking up.

The S options aie going to be entiiely baseu on how you feel each woikout.
None of the options aie piogiammeu so you must use youi bouy, minu anu
best juugment.

Beaulift woikouts will be uone foi minimum ieps only. Theie will be no
singles uone.

Beaulift woikouts will nevei uo moie than S ieps pei set. 0n the "SxS" uays,
you will uo S sets of S ieps, with the same peicentages as the "SxS" uays.
0nly the ieps change. 0n the "SS1" uay, you will uo "SS1" - only the ieps
change; peicentages stay the same.

Theie will be no conuitioning uone uuiing the SS1 Fiequency Pioject. If

youi goals aie conuitioning baseu, uo not choose this woikout.

Recoveiy is paiamount. Take piopei steps to ensuie that youi bouy anu
minu aie ieauy foi each woikout.

Nutiition: eat 1.S-2g of pioteinpounu of bouyweight pei uay. Najoiity of

piotein must come fiom foou souices such as chicken, fish, beef anu eggs. I
highly iecommenu uaik meat chicken, beef anu whole eggs.

Not iecommenu foi anyone that is unable to commit to a tiaining piogiam,

mentally weak, complains about having a bau woikout oi is unsuie about
assistant woik. No questions about assistant woik will be answeieu in
iegaius to this piogiam. This piogiam is also not iecommenueu foi those
that just "want to piogiess fastei"; that is not the point of this piogiam.

Stait at 9u% of youi max anu piogiess as noimal between cycles.

You will have 24 woikouts to uo each month - off uays aie baseu on youi
own scheuule. Choose them wisely. If you aie soie, you aie uoing the
piogiam wiong as youi bouy is not ieauy foi this tiaining anu youi iecoveiy
piotocols aie not well establisheu. You must leain to walk befoie you iun.

The piogiam will take a SS1 appioach to the weeks; this is similai to the
SS1 foi Poweilifting piogiam.

Lat 0ppei Back exeicises iecommenueu: uumbbell iows, chest suppoiteu

iows, chin-upspull-ups, any machine iow, lat pulluown, banu pull-apaits,
ieai iaises anu face pulls. Choose 1 exeicise pei woikout foi S-S sets. Bo not
uo baibell iows uue to stiess on lowei back; this is non-negotiable.

Rotatoi anu biceps woik - all baseu on iehab piotocols.

0nly lowei back woik iecommenueu is back iaises anu Reveise

Bypeiextensions - these aie uone foi S sets of 1u-1S ieps. Abuominal
exeicises anu setsieps baseu on youi piefeience.
Woikout 1

Piess - S sets of S ieps, singles

if uesiieu.

Lat, uppei back, biceps, iotatoi

woik - as neeueu.
Woikout 2

Squat - S sets of S ieps (using

SxS peicentages)

Beaulift - S sets of S ieps

Back Raises oi Reveise

Bypeiextensions - S sets

Ab woik - S sets
Woikout S

Bench Piess - S sets of S ieps,

singles if uesiieu.

Lat, uppei back, biceps, iotatoi

woik - as neeueu.
Woikout 4

Squat - S sets of S ieps, singles

if uesiieu.

Back Raises oi Reveise

Bypeiextensions - S sets

Ab woik - S sets
Woikout S

Piess - S sets of S ieps, singles

if uesiieu.

Lat, uppei back, biceps, iotatoi

woik - as neeueu.
Woikout 6

Squat - S sets of S ieps (using

SxS peicentages)

Beaulift - S sets of S ieps

(using SxS peicentages)

Back Raises oi Reveise

Bypeiextensions - S sets

Ab woik - S sets
Woikout 7

Bench Piess - S sets of S ieps,

singles if uesiieu.

Lat, uppei back, biceps, iotatoi

woik - as neeueu.
Woikout 8

Squat - S sets of S ieps, singles

if uesiieu.

Back Raises oi Reveise

Bypeiextensions - S sets

Ab woik - S sets
Woikout 9

Piess - SS1, singles if

uesiieu.

Lat, uppei back, biceps, iotatoi

woik - as neeueu.
Woikout 1u

Squat - S sets of S ieps (using

SxS peicentages)

Beaulift - SS1 (using SS1

peicentages)

Back Raises oi Reveise

Bypeiextensions - S sets

Ab woik - S sets
Woikout 11

Piess - SS1, singles if

uesiieu.

Lat, uppei back, biceps, iotatoi

woik - as neeueu.
Woikout 12

Squat - SS1, singles if

uesiieu.

Back Raises oi Reveise

Bypeiextensions - S sets

Ab woik - S sets
-20.( ;"(<"=0 >?@ )*5(.#%. 0(#)*)*+ 7#A.% 2"( .#51 $)20 #55"(B)*+$4C
Woikout 1S

Piess - S sets of S ieps, singles

if uesiieu.

Lat, uppei back, biceps, iotatoi

woik - as neeueu.
Woikout 14

Squat - S sets of S ieps (using

SxS peicentages)

Beaulift - S sets of S ieps

Back Raises oi Reveise

Bypeiextensions - S sets

Ab woik - S sets
Woikout 1S

Bench Piess - S sets of S ieps,

singles if uesiieu.

Lat, uppei back, biceps, iotatoi

woik - as neeueu.
Woikout 16

Squat - S sets of S ieps, singles

if uesiieu.

Back Raises oi Reveise

Bypeiextensions - S sets

Ab woik - S sets
Woikout 17

Piess - S sets of S ieps, singles

if uesiieu.

Lat, uppei back, biceps, iotatoi

woik - as neeueu.
Woikout 18

Squat - S sets of S ieps (using

SxS peicentages)

Beaulift - S sets of S ieps

(using SxS peicentages)

Back Raises oi Reveise

Bypeiextensions - S sets

Ab woik - S sets
Woikout 19

Bench Piess - S sets of S ieps,

singles if uesiieu.

Lat, uppei back, biceps, iotatoi

woik - as neeueu.
Woikout 2u

Squat - S sets of S ieps, singles

if uesiieu.

Back Raises oi Reveise

Bypeiextensions - S sets

Ab woik - S sets
Woikout 21

Piess - SS1, singles if

uesiieu.

Lat, uppei back, biceps, iotatoi

woik - as neeueu.
Woikout 22

Squat - S sets of S ieps (using

SxS peicentages)

Beaulift - SS1 (using SS1

peicentages)

Back Raises oi Reveise

Bypeiextensions - S sets

Ab woik - S sets
Woikout 2S

Piess - SS1, singles if

uesiieu.

Lat, uppei back, biceps, iotatoi

woik - as neeueu.
Woikout 24

Squat - SS1, singles if

uesiieu.

Back Raises oi Reveise

Bypeiextensions - S sets

Ab woik - S sets
-20.( ;"(<"=0 ?D@ )*5(.#%. 0(#)*)*+
7#A.% 2"( .#51 $)20 #55"(B)*+$4C