Travis Mash - Mash Blueprint

THE MASH
BLUEPRINT
FOR STRENGTH
PROGRAMMING
©2016 Mash Elite Performance
All Rights Reserved
Section 1: Introducing the Blueprint .............................................................. 3

Section 2: Four-Day Base Templates ............................................................... 9
Section 3: Three-Day and Five-Day Base Templates .................................... 39
Section 4: Maximizing Long-Term Effectiveness ....................................... 83
Section 5: Assistance Exercises .................................................................... 95
Section 6: Cardio ........................................................................................... 100
If you’re thinking about using these programs, please be smart. Don’t

participate in strenuous exercise unless cleared by a competent medical
professional. Heavy weights can be dangerous, so only perform these
exercises if you can do so safely. If you follow any of these programs or
perform any of these exercises, you do so at your own risk.
SECTION 1:
INTRODUCING
THE BLUEPRINT
THE POWER OF
THE BARBELL
My entire life has been spent mastering six main movements: snatch,
clean, jerk, back squat, bench press, and deadlift. Now I want to make it as
easy as possible for all of you to master them as well. These six movements
are the best movements on the planet for strength, power, muscle gain,
movement, mobility, and athleticism.
This book isn’t just for the man or woman who wants to compete in
a barbell sport. It’s mainly for the man or woman who wants to use the
awesomeness of the barbell to make them the best they can be. CrossFit
has done an amazing job introducing the world to the barbell. Now I want to
make them fall in love with it.
A combination of powerlifting and Olympic weightlifting is the single best

way to perfectly condition the body.
Weightlifting combines the snatch and the clean and jerk to tap into those
type II fibers, teaching the body to produce the most power. Weightlifting
done properly will ensure the body has optimal mobility for overall functional
movement. If an individual can catch a snatch in the bottom overhead squat
position, they possess excellent mobility. When the individual continues to
perform the movement, they are ensuring that they maintain that mobility.
A snatch and clean and jerk also require incredible athleticism. The
athlete is asked to exert incredible force and then relax to pull themselves
around the bar to the receiving position. Anyone who has ever seen top-level
weightlifting knows this is a beautiful sight to see.
Powerlifting is the best way on earth to produce maximal absolute

strength, while simultaneously adding massive amounts of muscle mass.
Mash Blueprint for Strength Programming 4

All you have to do is look at the powerlifters on social media, and you will see
a bunch of muscular men and women.
Now is a great time to mention the current research in relation to life

expectancy. For years we have thought cardiovascular system health was the
most important contributor to long life. The latest studies show the amount
of muscle mass is actually a much more reliable indicator that someone is
going to live longer.
I am not saying one only needs the barbell for overall health. I am just
saying it is very important. I recommend all of you perform cardiovascular
work two to four times weekly at a steady pace. We are actually going to talk
more about this later in the book in section 6.
I want this book to give you everything you need to keep training for the
rest of your life - and for your life to be long and healthy.

WORKING OUT
AROUND LIFE
You don’t have to be at the gym nine to eleven times per week for two
to three hours each time to see results. In fact, the first program template I
am going to introduce you to is only four days per week - and the workouts
could easily be completed in under an hour.
We’ll walk through a three-day version later if that’s all your schedule
can handle, and I’ll show you a five-day template as well.
Look, I get it. I coach one of the best weightlifting and powerlifting
teams in America. I also write every day, coach over 500 people online,
have written three books, am working on this one, employ ten people,
and am getting ready to start three new businesses. Did I mention that I
have two kids, one on the way, an amazing wife, three dogs, and a lot of
amazing friends?
I don’t have time to train nine times per week anymore, but I can train
four times for one or two hours. You can too.
These workouts shouldn’t take all day. People can brag about three-
hour training sessions all they want. However, if you watched them at the
gym, you’d probably see a lot of sitting around and talking. If you are like
me, you don’t have the time. I have to get in there and get out.
That doesn’t mean you can’t see extraordinary gains. It just means you
need to put your hood up, earphones in, and head down. Go to work!

HOW I WARM UP
One key to cutting down on your gym time is efficient warm-ups. Here’s
the way I do it so I’m in and out quickly.
I warm up with the bar for multiple sets. In between sets I perform mobility
specific to the day’s exercises and specific to my needs. For example, my
hips are notoriously tight, so a warm-up might look like this:
1a. Back Squats with empty bar 1x10

1b. Frog Pose
2a. OH Squat with empty bar 1x10

2b. Fire Hydrants 1x10ea side
3a. Back Squats with empty bar 1x10

3b. Hip Flexor Stretch
Now I am ready to go to work. I will start adding weight to the bar. I will
continue to perform mobility work between sets until I am around 80% of my
first working set. This style of warming up has been my go to warm-up for
my entire career. The only difference now is that I am using more and more
mobility movements between sets.
I do the same kind of routine whether it is bench press, cleans, or

snatches. The key is to simply move around until the body is warm and the
joints are ready to take on a load. Performing an hour of static stretching
before strength training is setting yourself up for failure and a big injury.
Warm up to train beforehand and then stretch afterwards to prevent injuries
and to aid recovery.
If you’re interested in more material on mobility drills specific to your

needs, you can check out my other resource, No Weaknesses.

USING THE BLUEPRINT
TO BUILD YOUR PROGRAM
The Mash Blueprint is simple. There are just a few simple parts we will
assemble together to develop your program.
BASE TEMPLATES
First, you’ll choose a base template which contains the main lifts you’ll
be performing. There are a few different choices depending on the amount
of days you want to work out and your chosen goals (weightlifting-only,
powerlifting-only, or a combo of the two). These base templates are outlined
in sections two and three.
In section four, I’ll talk about tons of ways you can alter the base templates
so your program stays fresh, fun, and effective over a lifetime of training.
This is the key to avoiding plateaus.
ASSISTANCE
After performing the day’s base template exercises, you’ll add in some
assistance work. I talk a little about principles for choosing assistance work
in section five.
OPTIONAL CARDIO
Finally, you can end the day with some optional cardio. I talk about this
and lay out a simple plan in section six.

SECTION 2:
FOUR-DAY
BASE TEMPLATES
EXPLAINING THE BASE
TEMPLATES: FOUR-DAY
SUPER TOTAL
Let’s get into the meat and potatoes of the blueprint. Remember this is just
the base of the program. We will talk about adding in assistance exercises
and cardio later in the book.
The first template we’ll examine is for a four-day super total plan. It’s a
combination of weightlifting and powerlifting movements and is the best
approach for someone who loves all aspects of the barbell. (The term super
total comes from the concept of a super total meet where athletes compete
in the snatch, clean and jerk, squat, bench, and deadlift.)
Let’s take a look at the first four weeks, and then I’ll give a detailed
explanation afterward.

WEEK 1
DAY 1
Snatch 3RM, then -10% for 2 x 3
Back Squat 5RM, then -15% for 5+
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Bench Press 5RM, then -15% for 5+
DAY 3
Power Snatch from Block (bar slightly 5RM, then -10% for 2 x 5
above knees)
Front Squat 3RM, then -10% for 2 x 3
DAY 4
Standing Strict Press 3RM, then -10% for 2 x 3
Deadlift 5RM, then -10% for 2 x 5
WEEK 2
DAY 1
DAY 2
DAY 3
Power Clean and Jerk from Block (bar 5RM, then -10% for 2 x 5
slightly above knees)
DAY 4

WEEK 3
DAY 1
Snatch 70% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1
Back Squat Work up to 90% of best 5RM for 3 x 5
DAY 2
Clean and Jerk 70% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1
Bench Press Work up to 90% of best 5RM for 3 x 5
DAY 3
above knees)
Front Squat Work up to 90% of best 3RM for 3 x 3
DAY 4
Standing Strict Press Work up to 90% of best 3RM for 3 x 3
Deadlift Work up to 90% of best 5RM for 3 x 5
WEEK 4
DAY 1
Snatch 1RM, then -15% for 3, then -25% for max reps
Back Squat Work up to a final 5RM, then -15% for 5+
DAY 2
Clean and Jerk 1RM, then -15% for 3 and -25% for max reps
Bench Press Work up to a final 5RM, then -15% for 5+
DAY 3
Front Squat 3RM, then -10% for 3
DAY 4
Standing Strict Press 3RM, then -10% for 3
Deadlift 5RM, then -10% for 3

Don’t freak out with all of the numbers and terms. I am going to go through
each one of them, and you will start to see a very simple pattern develop.
REP MAXES
You’ll notice I use a lot of these. When you see the initials RM that means
rep max: you’ll go as heavy as possible for the prescribed amount of reps.
For example, 5RM means you lift the most you can for five reps.
I like rep maxes because they account for fluctuating bio-rhythms. We

all cycle when it comes to the endocrine system. Men don’t fluctuate as
much, but they still fluctuate. If your endocrine system is tanked, you aren’t
going to do well. If you are firing on all cylinders, you are probably going to
hit a massive PR.
If I were to put down an arbitrary percentage for you to lift, I don’t have
any idea how your system is firing - not to mention the other stressors of life
like sleep, work, and family. I want you to perform at the level you are at for
that particular day.
The real key is to be honest with yourself. This is auto-regulation. When

you are warming up and something normally light feels super heavy, that’s a
good day to hold back and get some quality reps in.
I want you to work up to a weight a little under your current record and
then try to slightly beat your record. I like to go with around 93% and then
around 102% of your record.
Here’s a real-life example. Let’s say your current 3RM is 300lb.
I’d want you to perform your last warmup set at around 93% of your
current record. That would be 280 for 3 reps (93% of 300 rounded to the
nearest number).

Then, do 305 for 3 reps (102% of 300 rounded to the nearest number).
This is a new rep max personal record.
If the 102% set is easy, then add 5-10lb (or 2-5 kilos), and perform one
more set. If it was tough, stop and live to fight another day. If you’re feeling
off that day, you can either put less than 102% on the bar or you can just do
102% for less than the prescribed number of reps.
If you don’t have a rep-max record in that exercise, you will have to
guesstimate. However, I want you to guess on the low side. After the first
workout, you will have a rep max to go off of. Write that down somewhere
secure so you have the number to beat the next time around.
DROP SETS
When you see then -10% for 2 x 3, these are drop sets. -10% refers to
subtracting 10% from your top set of the day. The drop sets also allow you to
auto-regulate because they are directly related to your performance for the day.
For example, if you hit 250lb x 3 reps for the day, your drop sets would be as
follows: 225lb (-10% of 250lb) for 2 sets of 3 reps (2 x 3). This is a simple way
of scheduling total volume around the body’s cycle. If the body is beat up and
can’t perform well, then the total volume will also be less to accommodate.
PLUS SETS
When you see then -15% for 5+, things are about to get crazy. The -15%
refers to subtracting 15% from the top sets. The 5+ means to push for as
many reps past five as possible. The goal, however, is to not miss. The rule
of thumb is to leave one in the tank - to stop when you think the next rep may
or may not fail. Frequent misses can start to have a detrimental affect on the
body’s ability to recover.

WEEK 4 REP MAXES
Once every four weeks, you will get a rep max on the Olympic lifts (snatch
and clean and jerk) to measure strength endurance.
Here’s an example: When you see 1RM, then -15% for 3 and -25% for
max reps, this means that you work up to an all-out one-rep max. You will
then subtract 15% from that one-rep max for three reps, and then you will
subtract 25% from the one-rep max for as many reps as possible. The goal
is to keep that number of reps the same or higher as the weeks go on and
your strength improves. That means your work capacity is increasing along
with your strength.
Let’s look at an example. If you snatch 200lb for a 1RM, your first down
set is 170lb for 3 reps (200lb – 15%= 170lb), and then your final set is 150lb
for max reps (200lb – 25% = 150lb).
DELOAD TO RELOAD
On the third week of every four-week block, there will be a scheduled
deload so the body can recharge before it goes heavy on the fourth week.
You will notice some differences in the way the program is written, so let’s
go over them.
The Olympic lifts will be written in percentages because I want to make

sure that you don’t go too heavy or too hard.
Here’s an example: Snatch: 70% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1,

88% for 1 x 1.
All of the percentages refer to your 1RM in the chosen exercise - in this
case, the snatch. If you don’t know your 1RM, it’s okay to guesstimate. But
guess a little low. Remember, this is supposed to be a deload.

If you snatch 200lb, your sets would be as follows: 140lb (70%) for 1 set
of 3 reps, 160lb (80%) for 1 set of 2 reps, 170lb (85%) for 1 set of 1 rep, and
finally 175lb (88% rounded to nearest number) for 1 set of 1 rep.
The intensity of the strength work is also going to be lightened to let the
body recharge, so you might see: Back Squat: Take 90% of best 5RM for 3 x 5.
Instead of working up to a 5RM, we are going to take 90% of your best 5RM
from the previous weeks and hit it for 3 sets of 5 reps. For example, if your
best 5 rep max is 300x5, you’ll take 270lb (90% of 300lb) for 3 sets of 5 reps.
That’s the first four-week block for the main lifts. It’s really simple. It’s so
simple you guys might think it has to be more complicated than it is. But just
like Dan John says, I promise the best program is always the simplest one.

WEEK 5
DAY 1
DAY 2
DAY 3
Power Snatch from Block (bar slightly 1RM, then -15% for 3, then -25% for 3+
above knees)
Front Squat 1RM, then -15% for 3, then -25% for 5
DAY 4
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
WEEK 6
DAY 1
DAY 2
DAY 3
Power Clean and Jerk from Block (bar 1RM, then -15% for 3, then -25% for 3+
DAY 4

WEEK 7
DAY 1
DAY 2
DAY 3
Power Snatch 5RM, then -10% for 2 x 5
Front Squat Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
DAY 4
Standing Strict Press Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
WEEK 8
DAY 1
DAY 2
DAY 3
Power Clean and Jerk 5RM, then -10% for 2 x 5
Front Squat Work up to final 1RM, then -20% for 3
DAY 4
Standing Strict Press Work up to final 1RM, then -20% for 3+
Deadlift Work up to final 3RM, then -15% for 3+

Weeks five through eight are very similar to the first four weeks. This is
on purpose. The key to this plan is simplicity. I am after small changes that
will keep your body adapting.
The snatch and clean and jerk from days one and two wave just like
weeks one through four. Week five is a 3RM, week six is a 2RM, week seven
is a deload programmed with percentages, and week eight is a 1RM with
another rep max exercise as well.
The goal is to beat the first four weeks, but don’t sweat it if you have an
off day. That’s bound to happen as life gets in the way. If your rep max set is
easy, try another set. But again, the key is to be honest with yourself. If you
are missing on a daily basis, then simply stick with the programmed sets.
The back squats on day one are now dropping to a 3RM. If you don’t have a
real 3RM, start with your best 5RM from weeks one through four plus 5-10lb. It’s
time to push the intensity during these weeks, and get that absolute strength up.
Day two bench press is also dropping to a 3RM, so the same applies for
the bench press.
Don’t forget the plus sets are in there. Let’s push those pretty hard, so we
can still get some hypertrophy and strength work. Remember, I prefer you to
stop with one in the tank. I definitely don’t want you to make missing a habit.
Day three is still the Olympic max effort day with the power movements
from the blocks. We are going heavy on weeks five and six with a 1RM. After
the max out, there will be some downsets, including a big max rep test. Again:
try to stop with one in the tank.
Day three for weeks seven and eight of the Olympic max effort work will
have you starting the wave over with a 5RM. The only difference is that it is
now from the floor. It is still a power movement, though.
Day three front squats will have you working to a front squat 1RM, and
then taking some down sets to keep the volume at a respectable level.

On day four, the strict presses will once again model the front squats with
a 1RM and some down sets. The deadlifts will model the back squats with
a 3RM, and some down sets. The only difference is there are no plus sets in
the deadlift except on week eight.
That’s it. Weeks five to eight are very similar to weeks one to four in
concept. The only thing that changes is the rep scheme, so the body is
still forced to adapt. The biggest difference is the overall theme is more
about strength and absolute strength versus the first four weeks’ focus on
hypertrophy and strength.

WEEK 9
DAY 1
Back Squat 1RM, then -15% for 3, then -25% for 3+
DAY 2
Bench Press 1RM, then -15% for 3, then -25% for 3+
DAY 3
DAY 4
Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3
WEEK 10
DAY 1
DAY 2
DAY 3
DAY 4

WEEK 11
DAY 1
Snatch 70% for 1 x 2, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x
1, 90% for 1 x 1
Back Squat Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
DAY 2
Clean and Jerk 70% for 1 x 2, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x
1, 90% for 1 x 1
Bench Press Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
DAY 3
Power Snatch 1RM, then -15% for 3, then -25% for 3+
DAY 4
WEEK 12
DAY 1
Snatch 1RM
Back Squat 1RM
DAY 2
Clean and Jerk 1RM
Bench Press 1RM
DAY 3
Power Clean and Jerk 1RM, then -15% for 3
Standing Strict Press 5RM
DAY 4
Front Squat 5RM
Deadlift 1RM

Weeks nine through twelve are designed to peak you to lift maximum
weights. This is the fun period. During this stage, it’s time to focus on intensity
and test the results of your training.
There are still some plus sets, so there is still work on hypertrophy and
strength. However, the main focus is on absolute strength during this phase
- so buckle up and have fun!
These four weeks, we are going to wave the snatch and clean and jerk.
We will start with a 3RM, go to a 2RM on week ten, deload a little week eleven,
and then finally hit a 1RM on week twelve. We want to gradually get you ready
for that heavy single during this stage.
The back squat and bench press will be a 1RM, but on the down sets we
are going to use 3 reps and a 3+ set to keep the volume high enough to cause
adaptation and strength gains.
This is definitely a principle I learned from Louie Simmons. I applied

it to my own training, and it worked wonders. Old school programs might
spend four weeks on hypertrophy, four weeks on strength, and four weeks on
absolute strength. We like to advance all stages all the time.
We are continuing the same pattern with the power snatch and power
clean and jerk. Weeks nine and ten will be a 3RM with drop sets. Weeks
eleven and twelve will be a 1RM and some drop sets.
The front squats and strict presses will be performed with a 5RM and some
down sets. We are using these two movements to continue strengthening
the body. Everything else is mostly focused on absolute strength, while these
two movements are focused on strength.
Max effort deadlifts will be performed from a two-inch deficit the first
two weeks. Remember, more is not better in this instance. I want you to stick
with two inches. Two inches allows you to be able to get in a proper position,
while still having the difficulty of pulling from a deficit. Two inches will make
a 1RM from the floor seem easy.

FOUR-DAY
WEIGHTLIFTING
BASE TEMPLATE
The weightlifting version of this plan is very similar to the super total
template. All I did was replace bench press with push press, and I made the
deadlift a clean deadlift.
A push press will still build upper body strength but is more applicable to
weightlifting. The vertical movement mimics the jerk - especially the dip and
drive with a vertical press.
Personally I love the bench press, but the horizontal movement and the
internal rotation can really put a strain on the overhead movements of the
snatch and clean and jerk. If you are a naturally mobile person overhead, it
wouldn’t be a bad idea to leave the bench press in for stabilization. However,
most people would do better with the push press if Olympic weightlifting
is the goal.
The only difference in a deadlift and a clean deadlift is the positions

maintained by the body. If your sport is Olympic weightlifting, I want you to
focus on maintaining the positions of the clean. I want the athlete to hold a
double overhand hook grip or use straps. I want the elbows turned out, and I
want them to maintain a flat back. The goal is to stay over the bar, maintaining
the same angle of the hips and shoulders until the very top of the pull.
Other than those two things, everything else is the exact same. You can
read the four-day super total section to get all the insight into this program.

Once again, I have kept it very simple and easily scalable. This is a
workout that you could maintain for several years - if not for life. Later in
section four, we’ll look at ways to change things up to accomplish this even
more effectively.

WEEK 1
DAY 1
DAY 2
Push Press 5RM, then -15% for 5+
DAY 3
above knees)
DAY 4
Clean Deadlift 5RM, then -10% for 2 x 5
WEEK 2
DAY 1
DAY 2
DAY 3
DAY 4

WEEK 3
DAY 1
DAY 2
Push Press Work up to 90% of best 5RM for 3 x 5
DAY 3
above knees)
DAY 4
Clean Deadlift Work up to 90% of best 5RM for 3 x 5
WEEK 4
DAY 1
DAY 2
Push Press Work up to a final 5RM, then -15% for 5+
DAY 3
DAY 4
Clean Deadlift 5RM, then -10% for 3

WEEK 5
DAY 1
DAY 2
DAY 3
above knees)
DAY 4
WEEK 6
DAY 1
DAY 2
DAY 3
DAY 4

WEEK 7
DAY 1
DAY 2
DAY 3
2x3
DAY 4
2x3
WEEK 8
DAY 1
DAY 2
Push Press Work up to a final 3RM, then -15% for 3+
DAY 3
DAY 4
Clean Deadlift Work up to final 3RM, then -15% for 3+

WEEK 9
DAY 1
DAY 2
Push Press 1RM, then -15% for 3, then -25% for 3+
DAY 3
DAY 4
Clean Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3
WEEK 10
DAY 1
DAY 2
DAY 3
DAY 4

WEEK 11
DAY 1
1, 90% for 1 x 1
2x3
DAY 2
1, 90% for 1 x 1
Push Press Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
DAY 3
DAY 4
WEEK 12
DAY 1
Snatch 1RM
Back Squat 1RM
DAY 2
Clean and Jerk 1RM
Push Press 1RM
DAY 3
DAY 4
Front Squat 5RM
Clean Deadlift 1RM

FOUR-DAY POWERLIFTING
BASE TEMPLATE
Not all of you want to snatch and clean and jerk, and I get that. Some of
you simply want to get strong and jacked. Who doesn’t want to be strong and
jacked? I have used the same basic principles to create a general strength
workout using the powerlifting movements as the basis for the program.
Squatting, benching, and deadlifting are the three best ways to incorporate
the most muscle fibers possible. This entire program is designed to get the
most bang for the buck.
This plan is exactly like the super total version minus the Olympic lifts. I
have added three exercises in the place of the Olympic lifts: goodmornings,
floor presses, and closegrip bench press. The rep and set schemes match
the exercises that I already discussed in the four-day super total plan.
The goodmornings are amazing to strengthen the posterior chain. Since

there are two squat exercises, they go along with the deadlifts to balance
out the posterior and anterior chain movements. In my experience as a
powerlifter, no assistance movement ever helped to strengthen my core
more than goodmornings. Adding that one exercise was the very thing that
helped me squat my first 700lb raw back squat.
The closegrip bench press and the floor presses will target the anterior
deltoids and the triceps, which will aid with strengthening the bench press.
They will also add some serious muscle to the upper body, which will help in
the “get jacked” category. Anyone who says they don’t care what they look
like is lying. We all want to look better.

WEEK 1
DAY 1
Goodmornings 3x8
DAY 2
Floor Press 10RM, then -10% for 2 x 10
DAY 3
DAY 4
Closegrip Bench Press 10RM, then -10% for 2 x 10
WEEK 2
DAY 1
Goodmornings 3x8
DAY 2
Floor Press 10RM, then -10% for 2 x 10
DAY 3
DAY 4

WEEK 3
DAY 1
Goodmornings 3x8
DAY 2
Floor Press Work up to 90% of best 10RM for 3 x 10
DAY 3
DAY 4
Closegrip Bench Press Work up to 90% of best 10RM for 3 x 10
WEEK 4
DAY 1
Goodmornings 3x8
DAY 2
Floor Press 10RM
DAY 3
DAY 4
Closegrip Bench Press 10RM

WEEK 5
DAY 1
Goodmornings 4x5
DAY 2
Floor Press 5RM, then -10% for 5, then -15% for 5+
DAY 3
DAY 4
Closegrip Bench Press 5RM, then -10% for 5, then -15% for 5+
WEEK 6
DAY 1
Goodmornings 4x5
DAY 2
DAY 3
DAY 4

WEEK 7
DAY 1
Goodmornings 3x5
DAY 2
DAY 3
2x3
DAY 4
2x3
WEEK 8
DAY 1
Goodmornings 4x5
DAY 2
Floor Press 5RM, then -15% for 5+
DAY 3
DAY 4
Closegrip Bench Press 5RM, then -15% for 5+

WEEK 9
DAY 1
Goodmornings 4x3
DAY 2
DAY 3
DAY 4
Standing Strict Press 5RM, then -10% for 3, then 2 x 5
WEEK 10
DAY 1
Goodmornings 5x3
DAY 2
DAY 3
DAY 4

WEEK 11
DAY 1
2x3
Goodmornings 3x3
DAY 2
2x3
DAY 3
DAY 4
WEEK 12
DAY 1
Back Squat 1RM
Goodmornings Off
DAY 2
Bench Press 1RM
Floor Press Off
DAY 3
Front Squat Off
Deadlift 1RM
DAY 4

SECTION 3: THREE-DAY
AND FIVE-DAY BASE
TEMPLATES
ALTERING THE BASE
TEMPLATES FOR VARIED
SCHEDULES
So far, the two base templates have been four-day workouts. Four-day
programs seem to fit the lifestyles of most busy adults. However, what if you
don’t have four days to train? Or what if you want to train for more days?
The entire goal for this book was to show you a basic program that will
help you progress for years to come – so I want to show you ways to scale
the program to fit your time management needs.
Let’s explore some different schemes.

THREE-DAY SUPER TOTAL
BASE TEMPLATE
If you look closely, you will see that this program is really the exact same
as the original four-day plan except I took the fourth day’s exercises and
moved them to other days. It’s the same amount of work just distributed over
three days.
However, if you don’t have time, feel free to drop the third exercise from
each day. You also have the option to add accessory work either on top of the
exercises or in place of the third exercise. We’ll talk more about assistance
work in section five.

WEEK 1
DAY 1
Goodmornings 3x8
DAY 2
DAY 3
above knees)
WEEK 2
DAY 1
Goodmornings 3x8
DAY 2
DAY 3

WEEK 3
DAY 1
Goodmornings 3x8
DAY 2
Standing Strict Press Take 90% of best 3RM for 3 x 3
DAY 3
above knees)
WEEK 4
DAY 1
Back Squat Work up to final 5RM, then -15% for 5+
Goodmornings 3x8
DAY 2
Clean and Jerk 1RM, then -15% for 3, then -25% for max reps
Bench Press Work up to final 5RM, then -15% for 5+
DAY 3

WEEK 5
DAY 1
Goodmornings 4x5
DAY 2
DAY 3
above knees)
WEEK 6
DAY 1
Goodmornings 4x5
DAY 2
DAY 3

WEEK 7
DAY 1
Goodmornings 4x5
DAY 2
Standing Strict Press Take 90% of best 1RM for 1 x 1, then -20% for 2 x 3
DAY 3
2x3
WEEK 8
DAY 1
Goodmornings 3x5
DAY 2
DAY 3

WEEK 9
DAY 1
Goodmornings 5x3
DAY 2
DAY 3
WEEK 10
DAY 1
Goodmornings 4x3
DAY 2
DAY 3

WEEK 11
DAY 1
1, 90% for 1 x 1
2x3
Goodmornings 3x3
DAY 2
1, 90% for 1 x 1
2x3
DAY 3
WEEK 12
DAY 1
Snatch 1RM
Clean and Jerk 1RM
Goodmornings Off
DAY 2
Back Squat 1RM
Bench Press 1RM
Standing Strict Press Off
DAY 3
Deadlift 1RM
Front Squat Off

FIVE-DAY SUPER TOTAL
BASE TEMPLATE
For all of you gym rats who simply can’t stay out of the gym, here’s a
5-day version for you.
This version is perfect for the person who wants to get in the best shape
of their life. All we did was add an extra max effort Olympic day and an extra
back squat day.
Now, we’re getting in a version of the snatch and clean and jerk twice
each week along with three squat days, two presses, and one deadlift. That’s
enough to progress your powerlifts and your Olympic lifts to the point of
being competitive in both. This is the template I would use if I were going to
compete in a super total meet.

WEEK 1
DAY 1
DAY 2
DAY 3
above knees)
DAY 4
DAY 5
Back Squat 10RM, then -10% for 2 x 10
WEEK 2
DAY 1
DAY 2
DAY 3
above knees)
DAY 4
DAY 5

WEEK 3
DAY 1
DAY 2
DAY 3
above knees)
DAY 4
DAY 5
WEEK 4
DAY 1
DAY 2
DAY 3
above knees)
DAY 4
DAY 5

WEEK 5
DAY 1
DAY 2
DAY 3
above knees)
DAY 4
DAY 5
WEEK 6
DAY 1
DAY 2
DAY 3
above knees)
DAY 4
DAY 5

WEEK 7
DAY 1
DAY 2
DAY 3
2x3
DAY 4
2x3
DAY 5
WEEK 8
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
Back Squat 5RM, then -10% for 5

WEEK 9
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
WEEK 10
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5

WEEK 11
DAY 1
1, 90% for 1 x 1
2x3
DAY 2
1, 90% for 1 x 1
2x3
DAY 3
DAY 4
Power Clean and Jerk 1RM, then -15% for 3, then -25% for 3+
DAY 5
WEEK 12
DAY 1
Snatch 1RM
Clean and Jerk 1RM
DAY 2
Back Squat 1RM
Bench Press 1RM
DAY 3
Power Snatch 1RM, then -15% for 3
DAY 4
Front Squat Work up to 90% of 5RM for 1 x 5
DAY 5
Back Squat Off
Deadlift 1RM

THREE-DAY
WEIGHTLIFTING
BASE TEMPLATE
Once again the weightlifting-only versions are very similar to the super
total programs. I just add push press instead of bench press, and I add clean
deadlift for the traditional deadlift.
These programs are simple, effective, and fun. You will still be able to
alter this workout in a variety of ways, as I’ll explain in the next section.

WEEK 1
DAY 1
Goodmornings 3x8
DAY 2
DAY 3
above knees)
WEEK 2
DAY 1
Goodmornings 3x8
DAY 2
DAY 3

WEEK 3
DAY 1
Goodmornings 3x8
DAY 2
Standing Strict Press Take 90% of best 3RM for 3 x 3
DAY 3
above knees)
WEEK 4
DAY 1
Goodmornings 3x8
DAY 2
Push Press Work up to final 5RM, then -15% for 5+
DAY 3

WEEK 5
DAY 1
Goodmornings 4x5
DAY 2
DAY 3
above knees)
WEEK 6
DAY 1
Goodmornings 4x5
DAY 2
DAY 3

WEEK 7
DAY 1
Goodmornings 4x5
DAY 2
Standing Strict Press Take 90% of best 1RM for 1 x 1, then -20% for 2 x 3
DAY 3
2x3
WEEK 8
DAY 1
Goodmornings 3x5
DAY 2
DAY 3

WEEK 9
DAY 1
Goodmornings 5x3
DAY 2
DAY 3
WEEK 10
DAY 1
Goodmornings 4x3
DAY 2
DAY 3

WEEK 11
DAY 1
1, 90% for 1 x 1
2x3
Goodmornings 3x3
DAY 2
1, 90% for 1 x 1
2x3
DAY 3
WEEK 12
DAY 1
Snatch 1RM
Clean and Jerk 1RM
Goodmornings Off
DAY 2
Back Squat 1RM
Push Press 1RM
Standing Strict Press Off
DAY 3
Clean Deadlift 1RM
Front Squat Off

FIVE-DAY WEIGHTLIFTING
BASE TEMPLATE
If you’re a weightlifter with the ability to hit it hard for five days a week,
this is the plan for you.
Take a close look at the five-day super total plan, and I’m sure you’ll see
lots of similarities here. In fact, as I’ve pointed out already, this plan is the
exact same as the super total plan with bench press changed to push press
and deadlift changed to clean deadlift.
Like all the other templates, this still allows plenty of room for you to add
in accessory work to have you progressing even more.

WEEK 1
DAY 1
DAY 2
DAY 3
above knees)
DAY 4
DAY 5
WEEK 2
DAY 1
DAY 2
DAY 3
above knees)
DAY 4
DAY 5

WEEK 3
DAY 1
DAY 2
DAY 3
above knees)
DAY 4
DAY 5
WEEK 4
DAY 1
DAY 2
DAY 3
above knees)
DAY 4
DAY 5

WEEK 5
DAY 1
DAY 2
DAY 3
above knees)
DAY 4
DAY 5
WEEK 6
DAY 1
DAY 2
DAY 3
above knees)
DAY 4
DAY 5

WEEK 7
DAY 1
DAY 2
DAY 3
2x3
DAY 4
2x3
DAY 5
WEEK 8
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5

WEEK 9
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
WEEK 10
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5

WEEK 11
DAY 1
1, 90% for 1 x 1
2x3
DAY 2
1, 90% for 1 x 1
2x3
DAY 3
DAY 4
Power Clean and Jerk 1RM, then -15% for 3, then -25% for 3+
DAY 5
WEEK 12
DAY 1
Snatch 1RM
Clean and Jerk 1RM
DAY 2
Back Squat 1RM
Push Press 1RM
DAY 3
Power Snatch 1RM, then -15% for 3
DAY 4
Front Squat Work up to 90% of 5RM for 1 x 5
DAY 5
Back Squat Off
Clean Deadlift 1RM

THREE-DAY
POWERLIFTING
BASE TEMPLATE
Whether you are into powerlifting to compete or just to pursue general
strength, this program is perfect - especially if you only have a limited schedule
to work out.
Three days a week is still enough to strengthen the entire body. You can
progress your lifts and still get jacked. You’ll find lots of flexibility here to add
in accessory work, which we’ll look at in section five.

WEEK 1
DAY 1
DAY 2
Floor Presses 10RM, then -10% for 2 x 10
DAY 3
WEEK 2
DAY 1
DAY 2
DAY 3

WEEK 3
DAY 1
DAY 2
Floor Presses Work up to 90% of best 10RM for 3 x 10
DAY 3
WEEK 4
DAY 1
DAY 2
Floor Presses 10RM
DAY 3

WEEK 5
DAY 1
DAY 2
Floor Presses 5RM, then -10% for 5, then -15% for 5+
DAY 3
WEEK 6
DAY 1
DAY 2
DAY 3

WEEK 7
DAY 1
DAY 2
DAY 3
2x3
2x3
WEEK 8
DAY 1
DAY 2
Floor Presses 5RM, then -15% for 5+
DAY 3

WEEK 9
DAY 1
DAY 2
DAY 3
WEEK 10
DAY 1
DAY 2
DAY 3

WEEK 11
DAY 1
2x3
DAY 2
2x3
DAY 3
WEEK 12
DAY 1
Back Squat 1RM
Deadlift Off
DAY 2
Bench Press 1RM
Floor Presses Off
DAY 3
Front Squat Off
Deadlift 1RM

FIVE-DAY POWERLIFTING
BASE TEMPLATE
If I were going to compete in powerlifting, this is the version that I would
use. We are using all the logic of the previous powerlifter plans, but we have
also added a couple of cool movements to assist the deadlift and lead to
healthy hips.
On day five of weeks one through four we are starting out with unilateral
Romanian Deadlifts (RDLs). This exercise is great to get the hips moving
separately, which will help keep them healthy. Lunges are good for healthy
hips as well, so I would definitely consider adding some lunges as assistance
work on top of this template.
For day five of weeks five through twelve we added in opposite stance
deadlifts. All of us are designed to be better at the sumo stance or the
conventional stance deadlift. If you work your weaker stance, it will strengthen
your strong lift and keep you balanced. A part of muscular balance is to keep
the sumo and conventional deadlift within at least 90% of each other.
We also added a squat day. I have used that squat day as the big volume
day. I recommend performing that day on Saturday with Sunday reserved to
rest and recover. There’s also an extra bench press day to increase the CNS
efficiency of the movement.
The bottom line is this version will get you strong and jacked.

WEEK 1
DAY 1
Goodmornings 3x8
DAY 2
DAY 3
DAY 4
DAY 5
Unilateral RDLs 3 x 8 each leg
WEEK 2
DAY 1
Goodmornings 3x8
DAY 2
DAY 3
DAY 4
DAY 5

WEEK 3
DAY 1
Goodmornings 3x8
DAY 2
DAY 3
DAY 4
DAY 5
WEEK 4
DAY 1
Goodmornings 3x8
DAY 2
Floor Press 10RM
DAY 3
DAY 4
DAY 5

WEEK 5
DAY 1
Goodmornings 4x5
DAY 2
DAY 3
DAY 4
DAY 5
Opposite Stance Deadlift 5RM, then -15% for 5+
WEEK 6
DAY 1
Goodmornings 4x5
DAY 2
DAY 3
DAY 4
DAY 5

WEEK 7
DAY 1
Goodmornings 3x5
DAY 2
DAY 3
2x3
DAY 4
2x3
DAY 5
Opposite Stance Deadlift Work up to 90% of best 5RM for 3 x 5
WEEK 8
DAY 1
Goodmornings 4x5
DAY 2
Floor Press 5RM, then -15% for 5+
DAY 3
DAY 4
Closegrip Bench Press 5RM, then -15% for 5+
DAY 5
Opposite Stance Deadlift 5RM

WEEK 9
DAY 1
Goodmornings 4x3
DAY 2
DAY 3
DAY 4
DAY 5
WEEK 10
DAY 1
Goodmornings 5x3
DAY 2
DAY 3
DAY 4
DAY 5

WEEK 11
DAY 1
2x3
Goodmornings 3x3
DAY 2
2x3
DAY 3
DAY 4
DAY 5
Opposite Stance Deadlift Work up to 90% of best 3RM for 3 x 3
WEEK 12
DAY 1
Back Squat 1RM
Goodmornings Off
DAY 2
Bench Press 1RM
Floor Press Off
DAY 3
Front Squat Off
Deadlift 1RM
DAY 4
DAY 5
Back Squat Off
Opposite Stance Deadlift 1RM

SECTION 4:
MAXIMIZING
LONG-TERM
EFFECTIVENESS
ALTERING THE BASE
TEMPLATES FOR
CONTINUED PROGRESS
The plan I’ve outlined above is the basic template. Now, I want you to
have the knowledge to alter these templates so the body is never able to fully
adapt. This way, you will be able to use these templates for years to come
while continuing to get stronger and more muscular.
The one issue with a lot of programs out on the market is that they
never change. Sure, you can vary reps slightly - but eventually if the plan
doesn’t change, the body will adapt and stop improving. This is when people
experience a plateau. If you are experiencing a plateau, then change things
up. It’s plain and simple.
I use a lot of the ideas from the conjugate system as one way to provide
some variations. If you continue to alter the program, you can continue to go
heavy on a regular basis without hitting a plateau. I don’t like to vary the lifts
as much as Louie Simmons due to the need for specificity, but there are a lot
of small ways to vary with the same effect.
Here is one thing to consider before looking at any of these: I want you
to think about getting the most out of the least. If a three-second pause is
working, I don’t recommend jumping to a fifteen-second pause. I would first
try a five-second pause or a one-second pause. Small steps will lead to bigger
gains in the future.
Here are a few of the ways I like to vary things:

PAUSES
You can add a pause to almost every lift. I like to vary the pauses from
one to five seconds for the most part. However, I have used up to a fifteen-
second pause to really stimulate hypertrophy in hard gainers.
You can pause the squat, any of the pulls, the bench, and just about
anything else. I recommend using pauses for any sticking points that you
might have. These isometric contractions are the best way to strengthen
targeted weak areas. Pauses are also good to emphasize positions during
the pull of the snatch or clean. Let’s look at a few ways to use pauses.
SQUATS
I love using pauses in the squat. You can pause at the very bottom, at any
position on the way up, at the very top, or a combo of places. If you have a
sticking point, I recommend pauses at that very spot. Nothing is better than
isometric contractions for increasing the strength of specific angles.
You can also choose to pause only a few of the reps in a set. For example,
you might have a 5RM. You can choose to only pause the first one or two
reps. This method is a great way to build strength and stability while keeping
the intensity slightly down.
PULLS/DEADLIFTS
I love to program pauses at different positions of the pull. One of my
favorite pauses is two inches off the ground. Most deadlifts or pulls are
missed right off the ground. The hips rise first, and the bar drifts out in front.
Pausing those first two inches will do two things. First, it will teach the
body perfect mechanics. And second, it will strengthen that position.

We perform pauses two inches off the floor, at the knee, and at mid-thigh.
It all depends on the athlete and their strengths and weaknesses. Once again,
you can pause all reps or some of the reps.
The other way to do it is to pause at a certain position on the way up -

and then lower slowly and pause again at the same spot. It is always easier
during the eccentric phase of the lifts, so this allows for more pausing and
further strengthening of the area.
PRESSES
If you are talking about the bench press, I personally like to pause every
rep. If you ever compete, you are going to be forced to pause. Why not practice
like the competition? I practiced the pause so much that I became better at
pausing than touch-and-go.
I love to pause for varied lengths of time. Think about it. If you get awesome
at pausing the bench press for five seconds on the chest, the competition
pause will be simple. I heard so many of my competitors complain about the
length of the pause. In a lot of federations the head judge gives the press
command. It is their discretion when that happens. If you don’t practice the
pause diligently, this can really cause some issues. The moral of the story is
to practice the pause.
You can, of course, pause at your typical sticking point. You can pause
anywhere from one to ten seconds with the most common pause times being
between one and five seconds. You can pause at your sticking point during
the eccentric phase (lowering of the bar), concentric phase (on the way up),
or a combination of both.
Just like in the other exercises, you can pause all reps or just some of
them. You can also use the same pauses in a standing strict press. Are you
starting to see the pattern?

As long as you are varying the routine, you should be able to progress on
and on. You don’t have to totally switch to a different type of bar like Louie
Simmons might suggest. The slightest change is enough to keep the body
guessing, adapting, and progressing.
BANDS AND CHAINS

First, let me say that I only recommend using bands and chains on squats,
presses, and deadlifts. I experimented with bands and chains with snatch
and clean & jerk, and I have to say the risk outweighs the reward. Not to
mention, the bar path is critical when it comes to the Olympic lifts. The bands
and chains simply get in the way of a perfect bar path.
Personally, I love bands and chains for a few reasons. First, I am going
to be honest and tell you... I love bands and chains because they look cool.
There is something to be said for the fun factor. There is just something
medieval about chains, and bands make you look smart. So why not?
However, there are some more scientific reasons bands and chains work:
ACCOMMODATING RESISTANCE
People cut squats high because they can lift more weight with a shorter
range of motion. That’s the way the strength curve flows. If I do a two-inch
squat, I am going to squat 1500lb.
Chains and bands accommodate that strength curve. As you come out
of the bottom of a squat, you get stronger and the chains get heavier. This
teaches the body to recruit more and more fibers as we rise, which leads to
the second principle.

COMPENSATORY ACCELERATION
Dr. Fred Hatfield coined this phrase years ago. Simply put, it means to
accelerate through the entire concentric phase of any lift. This is true for all
lifts - both the Olympic lifts and the power lifts. It’s really a learned principle.
If we fire out of the hole and think about pushing faster and faster, we will be
more likely to be propelled through any sticking point. The bands teach us to
do just that.
IN PRACTICE
So how does one use bands and chains? Great question!
Here are some simple ways. I recommend starting with the least amount
of band or chain resistance. Remember: I recommend getting the most out
of the least. With chains, I recommend starting with the chain weight being
about 10% of your 1RM.
Chains are great for squatting, benching, or deadlifting. I like to set the
chains up, so they are completely deloaded in the bottom portion of the lift,
and then barely touching the floor at the top of a bench, squat, or deadlift. I
don’t recommend having the chains come off the floor (especially with heavy
loads) because the swinging could cause injury.
Progressing with chains is easy. If you complete a twelve-week cycle with

the 10% recommended chain weight, feel free to add a chain the next cycle.
The key is to keep it simple and don’t go crazy. The smallest stimulus will still
require the body to adapt.
With bands, I recommend starting with mini-bands in the bench and

deadlift while using a light band (most are colored purple) for the squat.

Personally I would never progress past a mini-band in the bench press.
There are several ways to increase tension without moving up to a thicker
band. I am positive using extreme amounts of band tension was the very
reason I pushed my bench press into the 500lb+ point, but I am also positive
using extreme amounts of band tension in the bench press helped to cut my
career short.
With squats or deadlifts feel free to progress to a thicker band, but I

recommend getting everything that you can out of the least. The journey of
strength is a long one, so don’t use up all of your options early on. If you are
progressing, I recommend leaving things alone.
THE MASH METHOD

A couple of ways to use the bands and chains:
First, you can use the bands or chains for the work sets. However, you
are going to want to drop them towards the end of the cycle, so that you can
finish with a 1RM to test out the results of your twelve-week block.
There is a way to use them to make the 1RM phase work even better,
which brings us to the other way to use bands and chains. I call it the Mash
Method - I love using bands and chains for post-activation potentiation
(PAP). Let me give you the simple definition of PAP as defined by my friend,
Bret Contreras:
PAP is a phenomena by which muscular performance characteristics

are acutely enhanced as a result of their contractile history. The underlying
principle surrounding PAP is that heavy loading prior to explosive activity
induces a high degree of CNS stimulation which results in greater motor unit
recruitment lasting anywhere from five to thirty minutes.

In other words: If you can put the body under a load heavier than it is
about to handle, you will excite the Central Nervous System to fire more
efficiently. That leads to recruiting more fibers, and more fibers equals more
weight lifted.
The most common way to use the Mash Method is to do a heavy hold
with about 10% more than you are about to lift.
So if you’re going to attempt a new PR squat of 400lb, unrack 440lb and

just hold it for 10-20 seconds. On the bench, you could just unrack the weight
and hold it at lockout for 10-20 seconds.
Rack the weight, strip off the extra 10%, wait for about 30-60 seconds,
and then perform the max lift. My wife uses this technique religiously with
amazing results.
Bands and chains work well because you can set them up to be 10%
above your max at lockout and then deloading to 90% or less at the bottom
of the lift. I like this technique better because you are able to experience the
PAP principle with a full range of motion.
So if your previous max squat was 400lb, here’s how you could use the
Mash Method with bands or chains.
Take 88% of 1RM in bar weight (That’s 352lb, so we’ll round up to 355lb).
Now add to that bar weight 17.5% in bands or chains (That’s 70lb).
At the bottom of the squat, the weight would be close to 355lb (355lb
plus possibly a little bit of chain/band resistance). At the top of the squat, the
total weight would be 425lb (355lb in bar weight plus band/chain resistance
of 70lb).
Since the bottom was only about 88% of your max, it’s still a fairly easy
lift. But now your CNS is excited by the heavy weight felt at the top.

After completion of the lift, take off the bands or chains, load up 405lb,
wait 60 seconds, and then attempt the new max. This is the main way I used
bands and chains throughout my entire powerlifting career.
I didn’t really know anything about PAP, but I knew that this Mash Method
made my max attempts feel light at the top. If we’re honest, we know that
the lift begins with the way it feels on our back or in our hands. The bands
and chains made the bar-weight lifts feel lighter, and that gave me the edge I
needed to break through new barriers.
BLOCKS
I love to use varied heights of blocks for max effort work in the snatch,
clean, and deadlift. There are a few main reasons I love blocks.
For one, it allows the lifter to feel heavier weights, allowing the CNS to
get used to feeling maximum loads. In the deadlift, the body will get used to
heavier loads than it will ever experience from the floor.
If you have a weak point in the pull, blocks are a great way to target those
weaknesses. If you spend a few weeks targeting a weak point, the body will
become more efficient from that angle. High blocks are a great way to get
people comfortable with the third pull of the Olympic lifts (going under the bar).
Using blocks will save the back, allowing it to handle the stressors of
the other days more efficiently. We incorporate blocks almost weekly at the
Mash Compound. My athletes handle massive amounts of volume, so I try to
ease the load on the CNS in as many ways as possible.
Finally, blocks are an easy way to use the conjugate system that Louie
Simmons talks about all the time. Basically, we keep varying the workout so
the body is continually forced to adapt. There are so many block heights to
use: two-inch, four-inch, six-inch, etc.

THE NEXT LEVEL
With pauses, chains/bands, and blocks, you have three main ways to
alter this program. But with these three ways there are hundreds of options.
There is no way that you should run out of ways to change up this program
for the next several years.
Think about it. With pauses alone there are hundreds of options:
• Paused 1-10 seconds (10 options)

• Pause all reps
• Pause some of the reps
• Pause work set and down sets
• Pause only the work sets
• Pause at weak spot during the concentric phase
• Pause at weak point during the eccentric phase
• Pause at weak point during the concentric and eccentric phase
You get the point. I want this workout to last as long as you want to train.
I didn’t write this book to sell you another book. I wanted to provide the one
tool to progress your training forever. Let’s keep training fun, and let’s keep
the body getting stronger and better.

WHY DOES THIS
PROGRAM WORK?
I want to take this time to explain why this program will work. It is simple,
but it is also filled with all of the principles that have made my programs
successful over the years. Training doesn’t have to be complicated. It just
has to make sense.
We used the conjugate system in the base workout at the smallest scale.
We altered sets, reps, and down sets. We changed the max effort work weekly.
I also gave you several tools to alter the program even more significantly.
However, I recommend using those principles sparingly. The best advice that
I can give is to get the most out of the least.
The conjugate system is the number one way that I have continued to
progress my athletes over the years. You will never hear of any of my athletes
plateauing for a long period of time. I will simply continue altering their plan
until their body responds.
I agree with Louie Simmons in another way as well. I don’t think that
straight linear periodization is the best way. There are aspects of hypertrophy
(muscle growth), strength building, and absolute strength throughout the
entire workout. However, the program builds to peak on the twelfth week for
the most part.
Another name for this is daily undulated periodization (DUP). There are
some studies out there that show DUP reaping better results than a straight
linear periodization style of training program. There hasn’t been enough
research performed to call this a 100% fact, but I can tell you from the results
of my athletes that it is working better in my experience.

Finally the rep maxes keep things simple and fun. If you are feeling
good, there is a chance to set a personal record almost every day. And on
the days when you are feeling run down, the rep maxes allow you a way to
decrease the entire workload and intensity for the day. It’s just a simple way
that makes sense.
The flow of the entire workout is designed to be fun and flexible. I wanted
this workout to match the lifestyles of the athlete instead of the athlete having
to match the program.

SECTION 5:
ASSISTANCE
EXERCISES
ADDING ASSISTANCE
WORK TO THE BASE
TEMPLATES
Assistance work, or what some people call accessory work, is a highly
debated topic amongst strength and conditioning coaches. A lot of coaches
have their favorite accessory exercises, and they expect their athletes
to perform those movements. Then again, some people don’t believe in
accessory exercises at all. I don’t agree with either side.
Here’s the deal. We are all designed differently. Some of us have long
femurs and short torsos. Some of us have short femurs and long torsos. Some
of us are quad dominant, and some of us are posterior chain dominant. The
key is identifying an athlete’s strengths and weaknesses and then prescribing
the accessory movements accordingly.
Personally, I believe this very element can be a huge part of the success
of any given athlete. There are two reasons that targeting an athlete’s
weaknesses can be the piece of the puzzle that creates success.
First, if a person has certain weaknesses like a weak pull, that’s an easy fix
with the right amount of work. I have watched athletes add five kilos to a lift
simply from targeting a weak pull. Five kilos can be the difference between
the Olympic Games and sitting at home watching.
The other benefit from targeted accessory work is longevity in the sport.
If you are imbalanced within your musculature, you are at higher risk of injury.
If you are asymmetrical, you are at an even greater risk.

Here’s the thing that most weightlifting and strength and conditioning
coaches miss for the most part. They only care about training to perform
better right now. A good coach realizes the athletes who can train the hardest
for the longest period of time will eventually turn up on top. The ones that
can last the longest will eventually win.
I have watched coaches design workouts that are filled with two hours
per day of accessory work. I think that’s crazy. I want my athletes to spend
more of their time on the movements they care about. I keep the accessory
movements trimmed to one or two per day based on the athlete’s needs.
I call this process trimming the fat. Here’s the golden rule: if you don’t
know why you are doing something, then get rid of it. There has to be a
specific reason - to target a specific weakness, imbalance, or asymmetry.
Accessory exercises should be chosen objectively. I talked all about this

in another one of my books, No Weaknesses. It contains a series of tests that
will help you diagnose your own imbalances, along with my prescriptions for
the proper accessory work.
If you didn’t buy No Weaknesses, I still want to give you some ideas on
how to choose exercises. Let’s start with a simple one:
Your clean deadlift 1RM should be greater than or at least equal to your back
squat 1RM. If it’s not, you obviously need to work on more pulls. My athlete,
Nathan Damron, is the perfect example. He can squat anything. However, when
he first started with me, he couldn’t deadlift 90% of his back squat. After just a
few weeks of targeting his pull, he was able to clean and snatch more weight.
Another one: Your unilateral farmer’s carry should be symmetrical. In a

perfect world, you should be able to carry the same amount of weight for the
same amount of time with the right hand and left hand. If you can’t, then you
have an asymmetrical imbalance. According to the rock star on spinal cords,
Dr. Stuart McGill, asymmetries are a greater indicator of injury than individual
muscular weaknesses.

In these two cases, the athlete would want to program pulls and
asymmetrical carries. Of course there is a lot more information to find out
like upper body balance, lower body balance, pushes to presses, and pushes
to pulls - so I recommend buying No Weaknesses or finding a great physical
therapist to give you a test of their own.
Once you acquire this information, it’s easy to develop a program specific
to your needs that also doesn’t take four hours to complete. This insight
allows you to focus on the main movements for the majority of the time, and
then target the specific weaknesses afterward with one or two well thought
out movements.
Let’s take a look at how you could add assistance work to the template.
Following is an example four-week block for an athlete with a weaker posterior
chain, weak dips compared to pull-ups, weak horizontal row compared to
press, and a weaker left hand carry compared to right.
The accessory work is going to be in this set and rep range to produce
maximal hypertrophy. The quickest way to strengthen a body part is by
adding muscle. The added muscle mass will come in handy when performing
maximum attempts in the major lifts as well.
This plan would be perfect for someone who didn’t want to spend
countless hours at the gym. Two major lifts with one accessory lift shouldn’t
take more than 75-90 minutes at the most. My goal for this program is to get
you strong… and then get you out of the gym and enjoying the other aspects
of your life.
The amount of accessory work is individually based. If you have more

time, add some assistance work. However, only add movements that make
sense. If you don’t know why you are doing something, then don’t do it. It’s a
simple rule, but a tough one to follow. All of us think that more work is better,
but that isn’t the case.

WEEK 1
DAY 1
Goodmornings 3x8
DAY 2
Dips 3 x submaximal reps
DAY 3
above knees)
Unilateral Farmer’s Walk 3 x 30m each hand
DAY 4
Bentover Rows 3x8

SECTION 6:
CARDIO
ADDING OPTIONAL
CONDITIONING
AND CARDIO
I spent the first several years of my life only lifting weights. If I could have,
I would have installed a moving walkway inside my house to get from the bed
to the bathroom. I thought that anything other than lifting weights would kill
my gains. This made for a boring first half of my life.
Meeting my friend, Alex Viada, was one of the most eye-opening moments
of my life. For all of you who don’t know him, Alex squats over 700lb, benches
close to 500lb, deadlifts over 700lb, and runs 100-mile foot races. Alex was
the first person to explain that cardiovascular exercise goes together with
strength training like ham and eggs… as long as you plan for them.
I will never be the guy to tell my athletes to sacrifice everything to lift

more weight especially when you don’t have to. I want my athletes to have
strong bodies and strong hearts. I want them to live a healthy life and enjoy
their families long after I am gone.
Here’s a simple plan that should get you in shape and prepare you for a 5K
race. This is a simple progression that is programmed around your strength
training work. As you can see, I have mixed in aerodyne bikes, rowers, and
sleds. I am only recommending that you run two days per week. You can
substitute those two days for biking if you have hip or knee issues.
It’s a progression that is fun and easy to follow. We have used the
conjugate system to keep the cardiovascular system guessing. Just like the
muscular system, we want the cardiovascular system always trying to adapt.

WEEK 1
DAY 1
Aerodyne or Row Sprints 2 min warmup
45 sec on / 60 sec off x 8 sets
5 min cooldown
DAY 2: OFF
DAY 3
Tempo Run 5 min warmup
1 mile at 90% pace
5 minute cooldown
DAY 4
Recovery Row 10-15 min recovery row: Stay in zone 2 or 75% of max
heart rate
DAY 5: OFF
DAY 6
Sled or Prowler Work 6 x 30 yards: Start with a challenging weight. Each
week add weight, reps, or distance
DAY 7
Long Slow Run (Could also Bike or Row) 5 min warmup
3 mile run: Stay in zone 2 or 75% of max heart rate
5 min cooldown
WEEK 2
DAY 1
5 min cooldown
DAY 2: OFF
DAY 3
2 mile at 90% pace
5 minute cooldown
DAY 4
heart rate
DAY 5: OFF
DAY 6
DAY 7
5 min cooldown

WEEK 3
DAY 1
5 min cooldown
DAY 2: OFF
DAY 3
3 mile at 90% pace
5 minute cooldown
DAY 4
heart rate
DAY 5: OFF
DAY 6
DAY 7
5 min cooldown
WEEK 4
DAY 1
5 min cooldown
DAY 2: OFF
DAY 3
2 mile at 90% pace
5 minute cooldown
DAY 4
heart rate
DAY 5: OFF
DAY 6
DAY 7
5 min cooldown

WEEK 5
DAY 1
5 min cooldown
DAY 2: OFF
DAY 3
1.5 mile at 90% pace
5 minute cooldown
DAY 4
heart rate
DAY 5: OFF
DAY 6
DAY 7
5 min cooldown
WEEK 6
DAY 1
5 min cooldown
DAY 2: OFF
DAY 3
5 minute cooldown
DAY 4
heart rate
DAY 5: OFF
DAY 6
DAY 7
5 min cooldown

WEEK 7
DAY 1
5 min cooldown
DAY 2: OFF
DAY 3
5 minute cooldown
DAY 4
heart rate
DAY 5: OFF
DAY 6
DAY 7
5 min cooldown
WEEK 8
DAY 1
5 min cooldown
DAY 2: OFF
DAY 3
5 minute cooldown
DAY 4
heart rate
DAY 5: OFF
DAY 6
DAY 7
5 min cooldown

WEEK 9
DAY 1
5 min cooldown
DAY 2: OFF
DAY 3
2 mile at 90% pace
5 minute cooldown
DAY 4
heart rate
DAY 5: OFF
DAY 6
DAY 7
5 min cooldown
WEEK 10
DAY 1
5 min cooldown
DAY 2: OFF
DAY 3
3 mile at 90% pace
5 minute cooldown
DAY 4
heart rate
DAY 5: OFF
DAY 6
DAY 7
5 min cooldown

WEEK 11
DAY 1
5 min cooldown
DAY 2: OFF
DAY 3
4 mile at 90% pace
5 minute cooldown
DAY 4
heart rate
DAY 5: OFF
DAY 6
DAY 7
5 min cooldown
WEEK 12
DAY 1
5 min cooldown
DAY 2: OFF
DAY 3
2 mile at 90% pace
5 minute cooldown
DAY 4
heart rate
DAY 5: OFF
DAY 6
Sled or Prowler Work Take off or do light recovery work
DAY 7
Long Slow Run (Could also Bike or Row) 5K race for time

CONCLUSION
I have wanted to write a book that would simplify programming for a long
time. I hope that this book does that for you.
The Mash Blueprint has enough information to help all of you progress
your workouts for the rest of your lives. It doesn’t have to be hard to work. It
just has to make sense.
Now it’s time for all of you to get to work and crush your goals. I look
forward to hearing all of your success stories.

MORE FROM
TRAVIS MASH:
WWW.MASHELITE.COM

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THE MASH

Section 1: Introducing the Blueprint .............................................................. 3

If you’re thinking about using these programs, please be smart. Don’t

A combination of powerlifting and Olympic weightlifting is the single best

Powerlifting is the best way on earth to produce maximal absolute

Mash Blueprint for Strength Programming 4

Now is a great time to mention the current research in relation to life

Mash Blueprint for Strength Programming 5

Mash Blueprint for Strength Programming 6

1a. Back Squats with empty bar 1x10

2a. OH Squat with empty bar 1x10

3a. Back Squats with empty bar 1x10

I do the same kind of routine whether it is bench press, cleans, or

If you’re interested in more material on mobility drills specific to your

Mash Blueprint for Strength Programming 7

Mash Blueprint for Strength Programming 8

Mash Blueprint for Strength Programming 10

Mash Blueprint for Strength Programming 11

Mash Blueprint for Strength Programming 12

I like rep maxes because they account for fluctuating bio-rhythms. We

The real key is to be honest with yourself. This is auto-regulation. When

Here’s a real-life example. Let’s say your current 3RM is 300lb.

Mash Blueprint for Strength Programming 13

Mash Blueprint for Strength Programming 14

The Olympic lifts will be written in percentages because I want to make

Here’s an example: Snatch: 70% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1,

Mash Blueprint for Strength Programming 15

Mash Blueprint for Strength Programming 16

Mash Blueprint for Strength Programming 17

Mash Blueprint for Strength Programming 18

Mash Blueprint for Strength Programming 19

Mash Blueprint for Strength Programming 20

Mash Blueprint for Strength Programming 21

Mash Blueprint for Strength Programming 22

This is definitely a principle I learned from Louie Simmons. I applied

Mash Blueprint for Strength Programming 23

The only difference in a deadlift and a clean deadlift is the positions

Mash Blueprint for Strength Programming 24

Mash Blueprint for Strength Programming 25

Mash Blueprint for Strength Programming 26

Mash Blueprint for Strength Programming 27

Mash Blueprint for Strength Programming 28

Mash Blueprint for Strength Programming 29

Mash Blueprint for Strength Programming 30

Mash Blueprint for Strength Programming 31

The goodmornings are amazing to strengthen the posterior chain. Since

Mash Blueprint for Strength Programming 32

Mash Blueprint for Strength Programming 33

Mash Blueprint for Strength Programming 34

Mash Blueprint for Strength Programming 35

Mash Blueprint for Strength Programming 36

Mash Blueprint for Strength Programming 37

Mash Blueprint for Strength Programming 38

Let’s explore some different schemes.

Mash Blueprint for Strength Programming 40

Mash Blueprint for Strength Programming 41

Mash Blueprint for Strength Programming 42

Mash Blueprint for Strength Programming 43

Mash Blueprint for Strength Programming 44

Mash Blueprint for Strength Programming 45

Mash Blueprint for Strength Programming 46

Mash Blueprint for Strength Programming 47

Mash Blueprint for Strength Programming 48

Mash Blueprint for Strength Programming 49