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MAX
Bench
Day 1
Clean
Dead Lift
%
40%
50%
60%
65%
75%
85%
40%
50%
60%
65%
75%
85%
Prowler Push
Stab Ball Leg Curl
Plate Holds
4 Way Neck
Day 2
Bench
%
40%
50%
60%
65%
75%
85%
Pull-Ups
Band Tri
DB Curls
Farmers Walk
w/Shrug w/DB
Core
Day 3
Clean
Squat
Incline Bench
DB Rows
Narrow Push-Up
Band Curl
Suit Case Carry
w/Shrug w/Plate
Core
Week 2
Reps
Wt
5
0
5
0
3
0
5
0
5
0
5+
0
5
0
5
0
3
0
5
0
5
0
5+
0
3x2
Heavy
2x10
2x1 min
2x10E
Week 2
Reps
Wt
5
0
5
0
3
0
5
0
5
0
5+
0
4x8
4x12
4x8
2x1 min
Clean
Reps
Reps
0
%
40%
50%
60%
70%
80%
90%
40%
50%
60%
70%
80%
90%
%
40%
50%
60%
70%
80%
90%
Incline
Week 3
Reps
Wt
5
0
5
0
3
0
3
0
3
0
3+
0
5
0
5
0
3
0
3
0
3
0
3+
0
3x2
Heavy
2x10
2x1 min
2x10E
Week 3
Reps
Wt
5
0
5
0
3
0
3
0
3
0
3+
0
4x8
4x12
4x8
2x1 min
0
Reps
Reps
%
40%
50%
60%
65%
75%
85%
40%
50%
60%
65%
75%
85%
Rev Lunge
Partner Leg Curl
Wrist Rolls
4 Way Neck
Day 4
%
40%
50%
60%
65%
75%
85%
Week 2
Reps
Wt
5
0
5
0
3
0
5
0
5
0
5
0
5
0
5
0
3
0
5
0
5
0
5+
0
2x8E
2x6
2x
2x10E
Week 2
Reps
Wt
5
0
5
0
3
0
5
0
5
0
5+
0
4x8
4xF
4x8
2x30s E
Reps
Reps
%
40%
50%
60%
70%
80%
90%
40%
50%
60%
70%
80%
90%
%
40%
50%
60%
70%
80%
90%
Week 3
Reps
Wt
5
0
5
0
3
0
3
0
3
0
3
0
5
0
5
0
3
0
3
0
3
0
3+
0
2x8E
2x6
2x
2x10E
Week 3
Reps
Wt
5
0
5
0
3
0
3
0
3
0
3+
0
4x8
4xF
4x8
2x30s E
Side Plank, TRX Alt Knee Tuck, Band Hold, Super Banana
Squat
%
40%
50%
60%
75%
85%
95%
40%
50%
60%
75%
85%
95%
%
40%
50%
60%
75%
85%
95%
Week 4
Reps
Wt
5
0
5
0
3
0
5
0
3
0
1+
0
5
0
5
0
3
0
5
0
3
0
1+
0
3x2
Heavy
2x10
2x1 min
2x10E
Week 4
Reps
Wt
5
0
5
0
3
0
5
0
3
0
1+
0
4x8
4x12
4x8
2x1 min
Vert
Reps
%
40%
50%
60%
40%
50%
60%
0
Week 5-Deload
Reps
Wt
5
0
5
0
3
0
5
5
3
Reps
0
0
0
3x2
2x10
2x1 min
2x10E
Reps
%
40%
50%
60%
Week 5-Deload
Reps
Wt
5
0
5
0
3
0
Reps
4x8
4x12
4x8
2x1 min
Reps
Reps
%
40%
50%
60%
75%
85%
95%
40%
50%
60%
75%
85%
95%
%
40%
50%
60%
75%
85%
95%
Week 4
Reps
Wt
5
0
5
0
3
0
5
0
3
0
1
0
5
0
5
0
3
0
5
0
3
0
1+
0
2x8E
2x6
2x
2x10E
Week 4
Reps
Wt
5
0
5
0
3
0
5
0
3
0
1+
0
4x8
4xF
4x8
2x30s E
Reps
%
40%
50%
60%
40%
50%
60%
Week 5-Deload
Reps
Wt
5
0
5
0
3
0
5
5
3
Reps
0
0
0
2x8E
2x6
2x
2x10E
Reps
%
40%
50%
60%
Week 5-Deload
Reps
Wt
5
0
5
0
3
0
4x8
4xF
4x8
2x30s E
Reps
Name
MAX
Day 1
Clean
Dead Lift
Bench
%
40%
50%
60%
65%
75%
85%
40%
50%
60%
65%
75%
85%
Day 2
Bench
%
40%
50%
60%
65%
75%
85%
BB Curls
Push-Up w/Band
Chin-Ups
Farmers Walk
w/Shrug w/Plate
CORE
Day 3
Clean
Squat
Incline Bench
SA Band Row
Close Grip Bench
DB Curl
Suit Case Carry
w/Shrug w/DB
CORE
Week 6
Reps
Wt
5
0
5
0
3
0
5
0
5
0
5+
0
5
0
5
0
3
0
5
0
5
0
5+
0
2x10
2x10
3x2
Heavy
2x10E
2x10E
Week 6
Reps
Wt
5
0
5
0
3
0
5
0
5
0
5+
0
4x8
4xF
4x8
2x1 min
Clean
Reps
Reps
0
%
40%
50%
60%
70%
80%
90%
40%
50%
60%
70%
80%
90%
%
40%
50%
60%
70%
80%
90%
Incline
Week 7
Reps
Wt
5
0
5
0
3
0
3
0
3
0
3+
0
5
0
5
0
3
0
3
0
3
0
3+
0
2x10
2x10
3x2
Heavy
2x10E
2x10E
Week 7
Reps
Wt
5
0
5
0
3
0
3
0
3
0
3+
0
4x8
4xF
4x8
2x1 min
0
Reps
Reps
%
40%
50%
60%
65%
75%
85%
40%
50%
60%
65%
75%
85%
DB Swing
SL Hip Thrust
Dead Hang
4 Way Neck
Day 4
%
40%
50%
60%
65%
75%
85%
Week 6
Reps
Wt
5
0
5
0
3
0
5
0
5
0
5
0
5
0
5
0
3
0
5
0
5
0
5+
0
2x10
2x10
2xF
2x10E
Week 6
Reps
Wt
5
0
5
0
3
0
5
0
5
0
5+
0
4x8
4x12
4x8
2x30s E
Reps
Reps
%
40%
50%
60%
70%
80%
90%
40%
50%
60%
70%
80%
90%
%
40%
50%
60%
70%
80%
90%
Week 7
Reps
Wt
5
0
5
0
3
0
3
0
3
0
3
0
5
0
5
0
3
0
3
0
3
0
3+
0
2x10
2x10
2xF
2x10E
Week 7
Reps
Wt
5
0
5
0
3
0
3
0
3
0
3+
0
4x8
4x12
4x8
2x30s E
1-Knee Band Chop, Half Dead Bug Hold, Bird Dog, Stir the Pot
Squat
%
40%
50%
60%
75%
85%
95%
40%
50%
60%
75%
85%
95%
%
40%
50%
60%
75%
85%
95%
Week 8
Reps
Wt
5
0
5
0
3
0
5
0
3
0
1+
0
5
0
5
0
3
0
5
0
3
0
1+
0
2x10
2x10
3x2
Heavy
2x10E
2x10E
Week 8
Reps
Wt
5
0
5
0
3
0
5
0
3
0
1+
0
4x8
4xF
4x8
2x1 min
Vert
Reps
%
40%
50%
60%
40%
50%
60%
0
Week 9-Deload
Reps
Wt
5
0
5
0
3
0
5
5
3
Reps
0
0
0
2x10
2x10
3x2
2x10E
2x10E
Reps
%
40%
50%
60%
Week 9-Deload
Reps
Wt
5
0
5
0
3
0
Reps
4x8
4xF
4x8
2x1 min
Reps
Reps
%
40%
50%
60%
75%
85%
95%
40%
50%
60%
75%
85%
95%
%
40%
50%
60%
75%
85%
95%
Week 8
Reps
Wt
5
0
5
0
3
0
5
0
3
0
1
0
5
0
5
0
3
0
5
0
3
0
1+
0
2x10
2x10
2xF
2x10E
Week 8
Reps
Wt
5
0
5
0
3
0
5
0
3
0
1+
0
4x8
4x12
4x8
2x30s E
Reps
%
40%
50%
60%
40%
50%
60%
Week 9-Deload
Reps
Wt
5
0
5
0
3
0
5
5
3
Reps
0
0
0
2x10
2x10
2xF
2x10E
Reps
%
40%
50%
60%
Week 9-Deload
Reps
Wt
5
0
5
0
3
0
4x8
4x12
4x8
2x30s E
Reps