Name:

Grade:

Weight:

Exercise: Bench Towel bench Squat Box squat incline Bench power clean dead lift DB bench DB incline

Reps 0 0 0 0 0 0 0 0 0

Weight 0 0 0 0 0 0 0 0 0

Max 0 0 0 0 0 0 0 0 0

WEEK 1 cycle 1 % Cycle 2 % Cycle 3 75 80 0

WEEK 2 80 85 0

WEEK 3 85 90 0

WEEK 4 77.5 82.5 0

Exercise tiers Rank 1 2 3 4 5 postierior chain abs

Total Body Power Clean Jerk Press Clean high pull DB high Pulls Db snatch

Lower Body Squat Pause squat Box step ups Bulgarian squat Lunges

Upper Body Bench Press DB incline Seated Rows Dips Pull ups

Comments: Fill in the number of reps completed with the weight and the estimated max will be figures out.
In the program, it will give you the weight for the core exercise and some Aux ones in which there is a relationship to that lift. The other lifts, use a weight that you can do for the prescribed reps and go up 5Lbs every time you can

TIER PROGRAM Athletic Based Training Progrssive 3 set Week 1 Day 1 warm up clean Power Clean Max 0 Set/Rep 1x5 1x2 1x2 1x2 2x4 4x4 3 x 10 2x8 2 x 10 2 x10 2 sets Set/Rep 1x5 1x4 1x4 1x4 2x7 4x5 3x5 2x8 2 x max 2 x10 2 sets Set/Rep 1x5 1x4 1x4 1x4 2x7 4x5 3x8 2 x max 2 x 10 2 x10 2 sets Weight 0 0 0 0 0 0

NAME : Cycle: 1

75

80

85 Week 3

77.5 Week 4 Set/Rep 1x5 1x2 1x2 1x2 1x2 4x6 3 x 10 2x8 2 x 10 2 x 10 2 sets Set/Rep 1x5 1x4 1x4 1x4 1x4 4x5 3x5 2x5 2 x max 2 x10 2 sets Set/Rep 1x5 1x4 1x4 1x4 1x4 4x6 3x8 2 x max 2 x 10 2 X 10 2 sets Weight 0 0 0 0 0 0

Week 2 Set/Rep 1x5 1x2 1x2 1x2 3x4 4x3 3x8 2x5 2 x 10 2 x 10 3 sets Set/Rep 1x5 1x3 1x3 1x3 3x6 4x5 3x5 2x8 2 x max 2 x10 3 sets Set/Rep 1x5 1x3 1x3 1x3 3x6 4x5 3x6 2 x max 2x8 2 x10 3 sets Weight 0 0 0 0 0 0

Set/rep 1x5 1x1 1x1 1x 1 3x2 4x3 3x6 2x5 2 x 10 2 x 10 3 sets Set/Rep 1x5 1x2 1x2 1x2 3x4 4x5 3x3 2x8 2 x max 2 x10 3 sets Set/Rep 1x5 1x2 1x2 1x2 3x4 4x3 3x6 2 x max 2x5 2 x10 3 sets

Weight 0 0 0 0 0 0

Pause squat Seated Rows DB high Pulls Lunges Glute ham raise Abs Day 2 Warm up squat Squat

Max 0

Weight 0 0 0 0 0 0

Weight 0 0 0 0 0 0

Weight 0 0 0 0 0 0

Weight 0 0 0 0 0 0

DB incline Clean high pull Bulgarian squat Pull ups SLDL Ab's Day 3 Warm up bench Bench Press

Max 0

Weight 0 0 0 0 0

Weight 0 0 0 0 0

Weight 0 0 0 0 0

Weight 0 0 0 0 0

0 Jerk Press Box step ups Dips Db snatch Glute ham raise Ab's Comments:

TIER PROGRAM Athletic Based Training Progrssive Week 1 Day 1 warm up clean Power Clean Max 0 Set/Rep 1x5 1x2 1x2 1x2 2x4 5x4 4x8 3X8 2 x 10 2 x10 2 sets Weight 0

NAME : Cycle: 2

80

85

90 Week 3

82.5 Week 4 Set/Rep 1x5 1x2 1x2 1x2 1x2 5x4 4x8 3x8 2 x 10 2 x 10 2 sets Weight 0

Week 2 Set/Rep 1x5 1x1 1x1 1x1 3x2 5x3 4x6 3 x5 2 x 10 2 x 10 2 sets Weight 0

Set/rep 1x5 1x1 1x1 1x1 1x1 5x3 4x6 3x5 2 x 10 2 x 10 2 sets

Weight 0

Pause squat Seated Rows DB high Pulls Lunges Glute ham raise Abs

0 0

0 0

0 0

0 0

0 0

Day 2 Warm up squat Squat

Max 0

Set/Rep 1x5 1x3 1x3 1x3 2x6 5x5 4x5 3x8 2 x max 2 x10 2 sets

Weight 0

Set/Rep 1x5 1x2 1x2 1x2 3x4 5x5 4x4 3x8 2 x max 2 x10 2 sets

Weight 0

Set/Rep 1x5 1x1 1x1 1x1 1x3 5x5 4x3 3x8 2 x max 2 x10 2 sets

Weight 0

Set/Rep 1x5 1x3 1x3 1x3 1x3 5x5 4x5 3X5 2 x max 2 x10 2 sets

Weight 0

DB incline Clean high pull Bulgarian squat Pull ups SLDL Ab's

0 0

0 0

0 0

0 0

0 0

Day 3 Warm up bench Bench Press

Max 0

Set/Rep 1x5 1x3 1x3 1x3 2x6 5x6 4x8 3 x max 2 x 10 2 x10 2 sets

Weight

Set/Rep 1x5 1x2 1x2 1x2 3x4 5x5 4x6 3 x max 2x 2 x10 2 sets

Weight

Set/Rep 1x5 1x1 1x1 1x1 1x3 5x3 4x4 3 x max 2x 2 x10 2 sets

Weight

Set/Rep 1x5 1x3 1x3 1x3 1x3 5x5 4x8 3 x max 2X5 2 X 10 2 sets

Weight

0 Jerk Press Box step ups Dips Db snatch Glute ham raise Ab's