STA

ATHLETE NAME

SQUAT

ESTIMATED 1RMS BENCH

DEADLIFT

TRAINING

This first block is designed to throw you into the deep end: it's going to be hard as hell, and you need
reps and lower weights, and, as we proceed through the course, the weigh

You may substitute any movements you wish, and you are encouraged to choose p

DAY 1 MOVEMENTS DAY 2 MOVEMENTS

Incline Bench Press Box Squat
Bench Press with Slingshot Safety Bar Squat
Floor Press Squat with Chains
Decline Bench Press Wide-Stance Squat
Paused Bench Press High Bar Squat
Pause Squat

S/S denotes movements to be performed as a superset.

LIGHT loads should not cause you to strain. They are designed to ge
HEAVY loads should be the maximum
MEDIUM loads are
 START HERE
BEN POLLACK

805

435

815

TRAINING GUIDELINES

e hard as hell, and you need to be prepared for that. However, the program is still periodized. That means we're starting off w
hrough the course, the weights will increase and reps decrease. This is the foundation of sustained progress.

are encouraged to choose primary movements that fit best for you. Please find below a list of suggested movements!

MOVEMENTS DAY 3 MOVEMENTS DAY 4 MOVEMENTS

ox Squat Competition Bench Press Trap Bar Deadlift
ty Bar Squat Close Grip Bench Press Switch-Stance Deadlift
t with Chains Bench Press with Chains Deadlift with Chains
Stance Squat Bench Press from Boards Deficit Conventional Dea
h Bar Squat Pin Press Block Pull
use Squat Wide-Grip Deadlift

NOTES
e performed as a superset. Perform each movement for the listed number of sets and reps.
ain. They are designed to generate a huge pump. Really focus on squeezing the muscle being worked.
ads should be the maximum you can handle while maintaining good form.
MEDIUM loads are somewhere in between.
 t means we're starting off with higher
d progress.

uggested movements!

DAY 4 MOVEMENTS
Trap Bar Deadlift
Switch-Stance Deadlift
Deadlift with Chains
Deficit Conventional Deadlift
Block Pull
Wide-Grip Deadlift

ked.
 DAY 1: BENCH/U
MAX EFFORT MOVEMENT:

ESTIMATED ME MOVEMENT 1RM:

5 MINUTES CARDIO WARMUP / PEC, SHOU

ST

INCLINE REVERSE BAND BENCH

HYPE

MACHINE PRESS S/S PEC DECK

T-BAR ROW

LAT PULLDOWN S/S DB PULLOVER

OPTIONA

DB LATERAL RAISE / PULLE

 DAY 1: BENCH/UPPER HYPERTROPHY
INCLINE REVERSE BAND BENCH

405

WARMUP

O WARMUP / PEC, SHOULDER, LAT MOBILITY / 3X20 INCLINE DUMBBELL

STRENGTH

SETS REPS LOAD

WEEK 1
3 10 265
WEEK 2
5 5 305
WEEK 3
5 3 325

HYPERTROPHY

SETS REPS LOAD

3 8-12 LIGHT

4 6-8 HEAVY

3 8-12 LIGHT

OPTIONAL MOVEMENTS

B LATERAL RAISE / PULLEY PUSHDOWN / HAMMER CURL

LOAD

265

305

325

LOAD

LIGHT

HEAVY

LIGHT
 DAY 2: SQUAT/LO
MAX EFFORT MOVEMENT:

ESTIMATED ME MOVEMENT 1RM:

5 MINUTES CARDIO WARMUP / HIP, HAM

ST

SAFETY BAR SQUAT

HYPE

LEG EXTENSION S/S LEG PRESS

DB STIFF LEG DEADLIFT

HAMSTRING CURL

OPTIONA

CALF RAISE / A
 DAY 2: SQUAT/LOWER HYPERTROPHY
SAFETY BAR SQUAT

705

WARMUP

IO WARMUP / HIP, HAMSTRING MOBILITY / 3X20 BW WALKING LUNGE

STRENGTH

SETS REPS LOAD

WEEK 1
2 10 460
WEEK 2
3 5 530
WEEK 3
3 3 580

HYPERTROPHY

SETS REPS LOAD

3 8-12 LIGHT

4 6-8 HEAVY

3 8-12 MEDIUM

OPTIONAL MOVEMENTS

CALF RAISE / ANY AB MOVEMENT

LOAD

460

530

580

LOAD

LIGHT

HEAVY

MEDIUM
 DAY 3: SPEED BENCH
DYNAMIC EFFORT MOVEMENT:

ESTIMATED ME MOVEMENT 1RM:

5 MINUTES CARDIO WARMUP / PEC, SHOU

ST

CLOSE GRIP BENCH PRESS

HYPE

DB SWING S/S ARNOLD PRESS

DB ROW

SEATED ROW

OPTIONA

DIP / SKULLCRU
AY 3: SPEED BENCH/UPPER HYPERTROPHY
CLOSE GRIP BENCH PRESS

365

WARMUP

IO WARMUP / PEC, SHOULDER, LAT MOBILITY / 3X20 BAND PULL-APART

STRENGTH

SETS REPS LOAD

WEEK 1
8 2 220
WEEK 2
6 3 200
WEEK 3
8 3 220

HYPERTROPHY

SETS REPS LOAD

3 8-12 MEDIUM

3 8-12 HEAVY

3 12-15 MEDIUM

OPTIONAL MOVEMENTS

DIP / SKULLCRUSHER / BARBELL CURL

LOAD

220

200

220

LOAD

MEDIUM

HEAVY

MEDIUM
 DAY 4: DEADLIFT/L
MAX EFFORT MOVEMENT:

ESTIMATED ME MOVEMENT 1RM:

5 MINUTES CARDIO WARMUP / HIP, HAM

ST

TRAP BAR DEADLIFT

HYPE

HAMSTRING CURL S/S STIFF LEG GOOD MORNING

HACK SQUAT

BULGARIAN SPLIT SQUAT

OPTIONA

CALF RAISE / A
DAY 4: DEADLIFT/LOWER HYPERTROPHY
TRAP BAR DEADLIFT

705

WARMUP

IO WARMUP / HIP, HAMSTRING MOBILITY / 3X20 BW BACK EXTENSION

STRENGTH

SETS REPS LOAD

WEEK 1
2 10 460
WEEK 2
3 5 530
WEEK 3
3 3 580

HYPERTROPHY

SETS REPS LOAD

3 12-15 VERY LIGHT

3 8-12 HEAVY

3 8-12 MEDIUM

OPTIONAL MOVEMENTS

CALF RAISE / ANY AB MOVEMENT

 LOAD

460

530

580

LOAD

VERY LIGHT

HEAVY

MEDIUM