* Monday: Arms/Lats/Shoulders

* Tuesday: Legs/Abs
* Wednesday: Off
* Thursday: Rows/Chest/Arms
* Friday: Abs/Legs
* Saturday and Sunday: Off

Week 1-3 Monday:

Exercise Work Sets Speed Rest
Back Squats 4 x 4 311 2-3 m
Bench Press 4 x 4 311 2-3 m
Bent Over Rows 4 x 4 311 2-3 m
Upright Rows 2 x 20 211 1 m
Calve Raises 2 x 20 211 1 m
print Click Here For A Printable Log Of Week 1-3 Monday.
Week 1-3 Wednesday:
Exercise Work Sets Speed Rest
Lunges 4 x 12-15 311 2-3 m
Stiff Leg Deadlifts 4 x 12-15 311 2-3 m
Dips 4 x failure 311 1 m
Chin Ups 4 x failure 311 1 m
Weighted Abdominal Work 3 x 30 211 1 m
print Click Here For A Printable Log Of Week 1-3 Wednesday.
Week 1-3 Friday:
Exercise Work Sets Speed Rest
Deadlifts 4 x 4 311 2-3 m
Military Presses 4 x 4 311 2-3 m
Wide Grip Pull Ups 4 x 4 311 2-3 m
Barbell Shrugs 2 x 20 211 1 m
Calve Raises 2 x 20 211 1 m
print Click Here For A Printable Log Of Week 1-3 Friday.
Stage 2 - 5 x 5 Strength Phase:
Weeks 4-6 Monday:
Exercise Work Sets Speed Rest
Back Squats 5 x 5 311 2-3 m
Stiff-Leg Deadlifts 5 x 5 311 2-3 m
Barbell Curls 5 x 5 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calf raises 3 x 30 311 1 m
print Click Here For A Printable Log Of Weeks 4-6 Monday.
Weeks 4-6 Tuesday:
Exercise Work Sets Speed Rest
Dumbbell Bench Presses 5 x 5 311 2-3 m
Barbell Rows 5 x 5 311 2-3 m
Dumbbell Shoulder Presses 5 x 5 311 2-3 m
Weighted Abdominal Work 3 x 30 211 1 m
print Click Here For A Printable Log Of Weeks 4-6 Tuesday.
Weeks 4-6 Thursday:
Exercise Work Sets Speed Rest
Deadlifts 5 x 5 311 2-3 m
Lunges 5 x 5 311 2-3 m
Close Grip Presses 5 x 5 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calve Raises 3 x 30 311 1 m
print Click Here For A Printable Log Of Weeks 4-6 Thursday.
Weeks 4-6 Friday:
Exercise Work Sets Speed Rest
Incline Bench Presses 5 x 5 311 2-3 m
Seated Row 5 x 5 311 2-3 m
Military Presses 5 x 5 311 2-3 m
Weighted Abdominal Work 3 x 30 211 1 m
print Click Here For A Printable Log Of Weeks 4-6 Friday.
Stage 3 - 6 x 6 Strength Phase:
Weeks 7-9 Monday:
Exercise Work Sets Speed Rest
Back Squats 6 x 6 311 2-3 m
Bench Press 6 x 6 311 2-3 m
Bent Over Rows 6 x 6 311 2-3 m
Upright Rows 3 x 15 211 1 m
Calve Raises 3 x 15 211 1 m
print Click Here For A Printable Log Of Weeks 7-9 Monday.
Weeks 7-9 Wednesday:
Exercise Work Sets Speed Rest
Lunges 4 x 8-12 311 2-3 m
Stiff-Leg Deadlifts 4 x 8-12 311 2-3 m
Dips 4 x failure 311 1 m
Chin Ups 4 x failure 311 1 m
Weighted Abdominal Work 3 x 30 211 1 m
print Click Here For A Printable Log Of Weeks 7-9 Wednesday.
Weeks 7-9 Friday:
Exercise Work Sets Speed Rest
Deadlifts 6 x 6 311 2-3 m
Military Presses 6 x 6 311 2-3 m
Wide Grip Pull Ups 6 x 6 311 2-3 m
Barbell Shrugs 3 x 15 211 1 m
Calve Raises 3 x 15 211 1 m
print Click Here For A Printable Log Of Weeks 7-9 Friday.
Stage 4 - 7 x 7 Strength Phase:
Weeks 9-12 Monday:
Exercise Work Sets Speed Rest
Back Squats 7 x 7 311 2-3 m
Stiff-Leg Deadlifts 7 x 7 311 2-3 m
Barbell Curls 7 x 7 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calf raises 3 x 30 311 1 m
print Click Here For A Printable Log Of Weeks 9-12 Monday.
Weeks 9-12 Tuesday:
Exercise Work Sets Speed Rest
Dumbbell Bench Presses 7 x 7 311 2-3 m
Barbell Rows 7 x 7 311 2-3 m
Dumbbell Shoulder Presses 7 x 7 311 2-3 m
Weighted Abdominal Work 3 x 30 211 1 m
print Click Here For A Printable Log Of Weeks 9-12 Tuesday.
Weeks 9-12 Thursday:
Exercise Work Sets Speed Rest
Deadlifts 7 x 7 311 2-3 m
Lunges 7 x 7 311 2-3 m
Close Grip Presses 7 x 7 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calve Raises 3 x 30 311 1 m
print Click Here For A Printable Log Of Weeks 9-12 Thursday.
Weeks 9-12 Friday:
Exercise Work Sets Speed Rest
Incline Bench Presses 7 x 7 311 2-3 m
Seated Row 7 x 7 311 2-3 m
Military Presses 7 x 7 311 2-3 m
Weighted Abdominal Work 2 x 20 211 1 m
print Click Here For A Printable Log Of Weeks 9-12 Friday.