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Unfuck Your Program 2
Unfuck Your Program 2
If you're coming from the Unfuck Your Program beginner template, you'll notice that we've made some substantia
routine. These are explained in more detail in the YouTube video above – please watch it in its entirety before ask
basic periodization framework of the original Unfuck Your Program template remains intact, and if you used that
changes to the weekly percentages, I recommend that you make the same changes here. My hope is that as you
templates, you're able to distinguish patterns and learn how your body responds to different methods, so that yo
programs more effectively.
Volume/Intensity Correlation
40
35
30
25
20
15
10
0
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Wee
of Periodization, Intermediate Program
NSTRUCTIONS FIRST!
ge for demonstrations.
95.0%
90.0%
85.0%
80.0%
75.0%
70.0%
65.0%
60.0%
55.0%
50.0%
7 Week 8 Week 9 Week 10
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Unfuck Your Program: 10 Weeks of P
Week 1
Day 1 Set 1 Set 2
Squat 100 x12 100
Bench Press 55 x12 55
DB L-Flye @8 x12 @9
Incline Shrug @8 x12 @9
Day 2
Overhead Press 45 x12 45
Deadlif 100 x12 100
Barbell Curl @8 x12 @9
Abs ** xMAX **
Day 3
High Bar Squat 80 x12 80
Close Grip Bench Press 45 x12 45
Bent-Forward DB Raise @8 x12 @9
Rolling DB Extension @8 x12 @9
Day 4
Switch-Stance Deadlif 75 x12 75
DB Row @8 x12 @9
Chin-Up @8 x12 @9
Abs ** xMAX **
Week 2
Day 1 Set 1 Set 2
Squat 105 x10 105
Bench Press 60 x10 60
DB L-Flye @8 x10 @9
Incline Shrug @8 x10 @9
Day 2
Overhead Press 50 x10 50
Deadlif 105 x10 105
Barbell Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 85 x10 85
Close Grip Bench Press 50 x10 50
Bent-Forward DB Raise @8 x10 @9
Rolling DB Extension @8 x10 @9
Day 4
Switch-Stance Deadlif 80 x10 80
DB Row @8 x10 @9
Chin-Up @8 x10 @9
Abs ** xMAX **
Week 3
Day 1 Set 1 Set 2
Squat 115 x8 115
Bench Press 65 x8 65
DB L-Flye @8 x12 @9
Incline Shrug @8 x12 @9
Day 2
Overhead Press 55 x8 55
Deadlif 115 x8 115
Barbell Curl @8 x12 @9
Abs ** xMAX **
Day 3
High Bar Squat 90 x8 90
Close Grip Bench Press 50 x8 50
Bent-Forward DB Raise @8 x12 @9
Rolling DB Extension @8 x12 @9
Day 4
Switch-Stance Deadlif 85 x8 85
DB Row @8 x12 @9
Chin-Up @8 x12 @9
Abs ** xMAX **
Week 4
Day 1 Set 1 Set 2
Squat 120 x6 120
Bench Press 70 x6 70
DB L-Flye @8 x10 @9
Incline Shrug @8 x10 @9
Day 2
Overhead Press 55 x6 55
Deadlif 120 x6 120
Barbell Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 95 x6 95
Close Grip Bench Press 55 x6 55
Bent-Forward DB Raise @8 x10 @9
Rolling DB Extension @8 x10 @9
Day 4
Switch-Stance Deadlif 90 x6 90
DB Row @8 x10 @9
Chin-Up @8 x10 @9
Abs ** 10 **
Set 2 Set 3
x12 100 x12
x12 55 x12
x12 @10 x12
x12 @10 x12
x12 45 x12
x12 100 x12
x12 @10 x12
xMAX ** xMAX
x12 80 x12
x12 45 x12
x12 @10 x12
x12 @10 x12
x12 75 x12
x12 @10 x12
x12 @10 x12
xMAX ** xMAX
Set 2 Set 3
x10 105 x10
x10 60 x10
x10 @10 x10
x10 @10 x10
x10 50 x10
x10 105 x10
x10 @10 x10
xMAX ** xMAX
x10 85 x10
x10 50 x10
x10 @10 x10
x10 @10 x10
x10 80 x10
x10 @10 x10
x10 @10 x10
xMAX ** xMAX
Set 2 Set 3
x8 115 x8
x8 65 x8
x12 @10 x12
x12 @10 x12
x8 55 x8
x8 115 x8
x12 @10 x12
xMAX ** xMAX
x8 90 x8
x8 50 x8
x12 @10 x12
x12 @10 x12
x8 85 x8
x12 @10 x12
x12 @10 x12
xMAX ** xMAX
Set 2 Set 3
x6 120 x6
x6 70 x6
x10 @10 x10
x10 @10 x10
x6 55 x6
x6 120 x6
x10 @10 x10
xMAX ** xMAX
x6 95 x6
x6 55 x6
x10 @10 x10
x10 @10 x10
x6 90 x6
x10 @10 x10
x10 @10 x10
10 ** 10
Unfuck Your Program: 10 Weeks of P
Week 5
Day 1 Set 1 Set 2
Squat 125 x5 125
Bench Press 70 x5 70
Band Pull-Apart @8 x10 @9
Rear-Delt Row @8 x10 @9
Day 2
Overhead Press 60 x5 60
Deadlif 125 x5 125
DB Hammer Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 100 x5 100
Close Grip Bench Press 55 x5 55
Reverse Pec Deck @8 x10 @9
Tate Press @8 x10 @9
Day 4
Switch-Stance Deadlif 95 x5 95
Barbell Prone Row @8 x10 @9
Lat Pulldown @8 x10 @9
Abs ** xMAX **
Week 6
Day 1 Set 1 Set 2
Squat 130 x4 130
Bench Press 70 x4 70
Band Pull-Apart @8 x8 @9
Rear-Delt Row @8 x8 @9
Day 2
Overhead Press 60 x4 60
Deadlif 130 x4 130
DB Hammer Curl @8 x8 @9
Abs ** xMAX **
Day 3
High Bar Squat 105 x4 105
Close Grip Bench Press 55 x4 55
Reverse Pec Deck @8 x8 @9
Tate Press @8 x8 @9
Day 4
Switch-Stance Deadlif 100 x4 100
Barbell Prone Row @8 x8 @9
Lat Pulldown @8 x8 @9
Abs ** xMAX **
Week 7
Day 1 Set 1 Set 2
Squat 130 x3 130
Bench Press 75 x3 75
Band Pull-Apart @8 x10 @9
Rear-Delt Row @8 x10 @9
Day 2
Overhead Press 60 x3 60
Deadlif 130 x3 130
DB Hammer Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 105 x3 105
Close Grip Bench Press 60 x3 60
Reverse Pec Deck @8 x10 @9
Tate Press @8 x10 @9
Day 4
Switch-Stance Deadlif 100 x8 100
Barbell Prone Row @8 x10 @9
Lat Pulldown @8 x10 @9
Abs ** xMAX **
Week 8
Day 1 Set 1 Set 2
Squat 135 x3 135
Bench Press 75 x3 75
Band Pull-Apart @8 x8 @9
Rear-Delt Row @8 x8 @9
Day 2
Overhead Press 65 x3 65
Deadlif 135 x3 135
DB Hammer Curl @8 x8 @9
Abs ** xMAX **
Day 3
High Bar Squat 110 x3 110
Close Grip Bench Press 60 x3 60
Reverse Pec Deck @8 x8 @9
Tate Press @8 x8 @9
Day 4
Switch-Stance Deadlif 100 x3 100
Barbell Prone Row @8 x8 @9
Lat Pulldown @8 x8 @9
Abs ** xMAX **
Set 2 Set 3
x5 125 x5
x5 70 x5
x10 @10 x10
x10 @10 x10
x5 60 x5
x5 125 x5
x10 @10 x10
xMAX ** xMAX
x5 100 x5
x5 55 x5
x10 @10 x10
x10 @10 x10
x5 95 x5
x10 @10 x10
x10 @10 x10
xMAX ** xMAX
Set 2 Set 3
x4 130 x4
x4 70 x4
x8 @10 x8
x8 @10 x8
x4 60 x4
x4 130 x4
x8 @10 x8
xMAX ** xMAX
x4 105 x4
x4 55 x4
x8 @10 x8
x8 @10 x8
x4 100 x4
x8 @10 x8
x8 @10 x8
xMAX ** xMAX
Set 2 Set 3
x3 130 x3
x3 75 x3
x10 @10 x10
x10 @10 x10
x3 60 x3
x3 130 x3
x10 @10 x10
xMAX ** xMAX
x3 105 x3
x3 60 x3
x10 @10 x10
x10 @10 x10
x8 100 x8
x10 @10 x10
x10 @10 x10
xMAX ** xMAX
Set 2 Set 3
x3
x3
x8 @10 x8
x8 @10 x8
x3
x3
x8 @10 x8
xMAX ** xMAX
x3
x3
x8 @10 x8
x8 @10 x8
x3
x8 @10 x8
x8 @10 x8
xMAX ** xMAX
Unfuck Your Program: 10 Weeks of P
Week 9
Day 1 Set 1 Set 2
Squat 140 x2 140
Bench Press 80 x2 80
Abs ** xMAX **
Day 2
Overhead Press 65 x2 65
Deadlif 140 x2 140
Chest-Supported Row @8 x8 @9
Day 3
High Bar Squat 110 x2 110
Close Grip Bench Press 65 x2 65
Dip @8 x8 @9
Week 10
Day 1 Set 1 Set 2
Overhead Press 65 x2 65
Deadlif 145 x2 145
Chest-Supported Row ** 10 **
Day 2
Squat 145 x2 145
Bench Press 80 x2 80
Dip ** 10 **
Set 2 Set 3
x2 140 x2
x2 80 x2
xMAX ** xMAX
x2 65 x2
x2 140 x2
x8 @10 x8
x2 110 x2
x2 65 x2
x8 @10 x8
Set 2
x2
x2
10 ** 10
x2
x2
10 ** 10