Monday

Heavy Lower Set 1 Set 2 Set 3

Squat Warm Up x6 0 x6 0
Deadlift Warm Up x6 0 x6
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12

Tuesday
Heavy Upper Set 1 Set 2 Set 3
Bench Press Warm Up x6 x6
Primary Upper Back Exercise Warm Up x6 x6
Shoulder Exercise Warm Up x6 x12
Upper Back Exercise #2 Warm Up x6 x12
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12

Thursday
Power Lower Set 1 Set 2 Set 3
Weighted Explosive Exercise #1 Warm Up x4 0 x4 0
Weighted Explosive Exercise #2 Warm Up x4 0 x4
Optional Explosive Exercise #1 Warm Up x4 0 x4
Optional Explosive Exercise #2 Warm Up x4 0 x4

Friday
Control Upper Set 1 Set 2 Set 3
Spoto Press Warm Up 4 4
Pause Primary Upper Back Exercise Warm Up 4 4
Shoulder Exercise Warm Up x10 0 x6 0
Upper Back Exercise #2 Warm Up x10
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12
x6

x8-12
x8-12

x6
x6
x10
x10
x8-12
x8-12

Set 4 Set 5 Set 6

x4 0 x4 0 x4 0 x4
x4 0 x4 0 x4 0 x4
x4 0 x4 0 x4
x4 0 x4 0 x4

Set 4 Set 5 Set 6

4 x4 x4 x4
4 x4 x4 x4
x6 0 x6

x8-12
x8-12
Monday
Heavy Lower Set 1 Set 2 Set 3
Squat Warm Up x6 0 x6 0
Front Squat Warm Up x8-12 0 x8-12
Warm Up x6 x6
SLDL Warm Up x8-12 x8-12

Tuesday
Heavy Upper Set 1 Set 2 Set 3
Warm Up x6 55 x6 55
DB Row Warm Up x6 x6
Warm Up x6 x12
Pullup & Dip Weighted x6 x12
DB Curl Warm Up x8-12 x8-12
JM Press Warm Up x8-12 x8-12

Thursday
Set 1 Set 2 Set 3
Pause Squat Warm Up x4 0 x4 0
Pause Front squat Warm Up x8-12 x8-12
Warm Up x4 0 x4 0
Warm Up x8-12 x8-12

Friday
Control Upper Set 1 Set 2 Set 3
Spoto Press Warm Up x4 x4
Warm Up
Warm Up x10 0 x6 0
Pullup & Dip Weighted x10
JM Press Warm Up x8-12 x8-12
DB Curl Warm Up x8-12 x8-12
x6
x8-12

x8-12

x6
x6
x10
x10
x8-12
x8-12

Set 4 Set 5 Set 6

x4 0 x4 0 x4 0 x4
x8-12 0 x6 0 x6 0 x6
x4
x8-12

Set 5 Set 6
x4 x4 x4 x4
x4 x4 x4
x6 0 x6

x8-12
x8-12
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