10s Wave 10s Wave 10s wave 10s wave

Bench Deadlift OHP Squat

Accumulation (week 1) 5x10@125 5x10@260 5x10@70 5x10@195
Intensification (week 2) 1x5@115 1x5@235 1x5@65 1x5@180
1x5@130 1x5@270 1x5@70 1x5@205
3x10@140 3x10@290 3x10@80 3x10@220
Realization (week 3) 1x5@105 1x5@215 1x5@60 1x5@165
1x3@125 1x3@260 1x3@70 1x3@195
1x1@145 1x1@300 1x1@80 1x1@230
Reps Achieved Reps Achieved Reps Achieved Reps Achieved
1xAMAP@160 13 1xAMAP@325 0 1xAMAP@85 0 1xAMAP@245 0
Deload (week 4) 1x5@85 1x5@170 1x5@45 1x5@130
1x5@105 1x5@215 1x5@60 1x5@165
1x5@125 1x5@260 1x5@70 1x5@195
 8s wave 8s wave 8s wave 8s wave
Bench Deadlift OHP Squat
Accumulation (week 5) 5x8@135 5x8@190 5x8@50 5x8@145
Intensification (week 6) 1x3@125 1x3@175 1x3@45 1x3@130
1x3@140 1x3@200 1x3@50 1x3@150
3x8@150 3x8@215 3x8@55 3x8@160
Realization (week 7) 1x5@105 1x5@150 1x5@40 1x5@110
1x3@125 1x3@175 1x3@45 1x3@130
1x2@145 1x2@205 1x2@55 1x2@155
1x1@160 1x1@325 1x1@85 1x1@165
Reps Achieved Reps Achieved Reps Achieved Reps Achieved
1xAMAP@165 15 1xAMAP@235 10 1xAMAP@60 10 1xAMAP@175 10
Deload (week 8) 1x5@80 1x5@120 1x5@30 1x5@90
1x5@105 1x5@150 1x5@40 1x5@110
1x5@125 1x5@175 1x5@45 1x5@130
 5s wave 5s wave 5s wave 5s wave
Bench Deadlift OHP Squat
Accumulation (week 9) 6x5@145 6x5@185 6x5@50 6x5@205
Intensification (week 10) 1x2@135 1x2@160 1x2@40 1x2@175
1x2@150 1x2@190 1x2@50 1x2@215
4x5@160 4x5@205 4x5@55 4x5@230
Realization (week 11) 1x5@105 1x5@135 1x5@35 1x5@150
1x3@125 1x3@160 1x3@40 1x3@175
1x2@145 1x2@185 1x2@50 1x2@205
1x1@155 1x1@200 1x1@55 1x1@220
1x1@165 1x1@210 1x1@55 1x1@235
1x1@155 1x1@200 1x1@55 1x1@220
Reps Achieved Reps Achieved Reps Achieved Reps Achieved
1xAMAP@175 10 1xAMAP@225 8 1xAMAP@60 8 1xAMAP@250 8
Deload (week 12) 1x5@80 1x5@105 1x5@30 1x5@120
1x5@105 1x5@135 1x5@35 1x5@150
1x5@125 1x5@160 1x5@40 1x5@175
 3s wave 3s wave 3s wave 3s wave
Bench Deadlift OHP Squat
Accumulation (week 13) 7x3@160 7x3@190 7x3@55 7x3@215
Intensification (week 14) 1x1@145 1x1@180 1x1@50 1x1@200
1x1@165 1x1@200 1x1@55 1x1@220
5x3@175 5x3@210 5x3@60 5x3@235
Realization (week 15) 1x5@105 1x5@130 1x5@35 1x5@145
1x3@125 1x3@155 1x3@40 1x3@170
1x2@145 1x2@180 1x2@50 1x2@200
1x1@160 1x1@190 1x1@55 1x1@215
1x1@170 1x1@205 1x1@55 1x1@230
1x1@180 1x1@215 1x1@60 1x1@240
Reps Achieved Reps Achieved Reps Achieved Reps Achieved
1xAMAP@190 85 1xAMAP@230 10 1xAMAP@65 8 1xAMAP@255 8
Deload (week 16) 1x5@85 1x5@100 1x5@30 1x5@115
1x5@105 1x5@130 1x5@35 1x5@145
1x5@125 1x5@155 1x5@40 1x5@0
Monday
Bench whatever phase it is
horizontal pulling DB rows or Chest supported rows 5x10-15
dips 3xAMAP
Abs front 3-5x15-20
upper body conditioning sledgehammer tire hits

Wednesday
Deadlift whatever phase it is
Hamsting/Low back GHR or 45 hyper 3-5x5-10
Walking Lunges 3-5x12-20 steps
Side Bends 3-5x15-20
Jumping weighted or box jumps 4x3, 5x2, 5x1

Friday
Military Press whatever phase it is
Lat Pull Down 5-10x5-10
Dips 5x10-20
Upper body Conditioning battle ropes

Saturday
Squat whatever phase it is
GHR 3x10-20
back extension 3x10-20
decline sit ups 3-5x10-20
Sprinting free or weighted 10, 15, 20 yards