From Flap Jacks 2 Thick Stacks

ESTIMATED 1 REP MAX CALCULATOR
Exercise Estimated Max Weight Used Reps

Squat 140 140 1
Bench Press or OHP 120 120 1
Deadlift 160 160 1
DO NOT CHANGE
YELLOW BOXES!
INSTRUCTIONS
Type your 1-5 RM in the WHITE boxes and the program will
calculate itself out. The days of the week you are to train
are pre set. The schedule must go in the order of the days
listed. You can start any day you'd like as long as the days
off are kept in the same order. In your training program
you will see a few acronyms you may not recognize. S.S. =
super set meaning to do both of the exercises back to back
with no rest as 1 set, then you can rest before starting the
next set of the super set. RIR = Reps In Reserve meaning
you are to leave however many reps stated in reserve. So if
an exercise says to do "3 sets of 10, 2 RIR" you will choose
a weight that you can do for 12 reps however you will only
do it for 10 reps since you are leaving 2 reps in reserve. The
easiest way to figure out your RIR is to work up in sets of
however many reps you are to do. For instance, if your
exercise calls for "3 sets of 8 @ 2 RIR" warm up with a light
weight doing a set of 8. Keep adding weight doing sets of 8
until you find a weight heavy enough where you only have
2 reps in you at the end of the set. That will count as set 1,
continue with that weight from there or adjust down as
needed. AMRAP = As Many Reps As Possible meaning to do
as many reps as you possibly can for the prescribed set.
AMWAP= As Much Weight As Possible
Warm-up and Mobility Protocol
This protocol is to be followed as a general guideline. Over time you will augment this based on y
more of and what you need less of. Starting out I provide you with numerous drills that cover MO
be done in order (1-10) back to back circuit style. This should not take longer than 10-15 minutes
Cardiovascular Warm-up/Self Myofascial Release
1) 4)
Jog on treadmill or jump rope or rower for 3-5 minutes to get body warm.
2)
Foam roll glutes, it band, quads, hamstrings, and entire upper back region.
5)
3)
Lacrosse ball roll upper pec/shoulder tie in, lat/rear delt tie in and traps.
6)
7)
gment this based on your needs once you have assesed your movement and mobility faults. As you prepare to
us drills that cover MOST needs within a general mobility program however over time the aim should be to alt
er than 10-15 minutes.
Static/Dynamic Stretching
Kneeling hip stretch: Kneel on the ground with one knee and plant the other leg in 8)
a bent knee position with the heel on the ground. Squeeze the glute of the leg that
has the knee on the ground and maintain a straight hip position, hold for 30
seconds feeling the stretch in your hip/front quad.
Resistance band shoulder dislocation: Grab a mini or light resistance band and grip
the ends of the band with both hands. Lightly pull the band taught and hold in front 9)
of body by your hip/quad area. Keeping this position with the elbows LOCKED
rotate both hands up, over and behind your head rotating them behind the body
and ending by the butt. Do the same to return to the start position. This is 1 rep.
Perform for 5-10 total reps.
10)
Leg Swings: Grab a hold of a rack or sturdy object, swing one leg at a time side to
side sweeping in front of the body. On the swing in feel the glute stretch and on
the swing out feel the groin stretch. Do 10 reps PER leg and repeat the process
however swining the legs forward and back this time.
Outter Hip Stretch: Lay flat on your back. Lift right leg straight in the air and then
let it fall and stretch to your left side of your body so the leg is straight across
stretching your outter hip. Hold for 3 seconds and repeat on other side.
faults. As you prepare to lift with this protocol be hyper aware of what you need
e the aim should be to alter this towards your specific needs. All of these should
Activation
Band pull-aparts: Clinching the ends of a mini or light resistance band, pull the
band taught. Hold the band out in front of the chest with the elbows locked.
Retract the shoulder blades together in order to bring the band to the chest while
maintaining the elbows locked position. Perform for 10-15 reps
Hollow ab rock: While lying flat on your back, place your hands under your butt
and raise your heels and back 2-3 inches off of the ground. Rock back and forth
maintaing this position very tightly while focussing on keeping the abs tight.
Body weight glute bridge: lie on your back with knees bent towards the ceiling and
feet planted. Squeeze your glutes ONLY to lift your hips towards the ceiling, hold
for a 2 count at top and return to the start position. 10 total reps.
WEEK 1
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
Squat or Squat w/ Sling Shot 2 5 105lbs
1 AMRAP 105lbs
Conventional Deadlift 2 5 120lbs
1 AMRAP 120lbs
Hip Thrust (2 sec. pause at top) 3 8 1 RIR
Lunge (4 sec eccentric) S.S. Banded Side Step 3 10/leg 2 RIR
Plank (weighted if needed) 3 30 seconds AMWAP
Day 2: Upper Body Overload

Bench Press or OHP 2 5 3 RIR
1 AMRAP same weight
Pull-up (assisted or weighted if needed) 2 5 3 RIR
1 AMRAP same weight
Seal Row or Pendlay Row 3 8 1 RIR

Arnold Press 3 10 2 RIR
Lateral Raise S.S. Skull Crusher 3 12 1 RIR
Tricep Pushdown S.S. Cable Curl 3 12 0 RIR
Day 4: Lower Body Hypertrophy

Sumo Deadlift 3 8 3 RIR
Squat or Squat w/ Sling Shot 3 8 3 RIR
Banded Deadlift or Romanian Deadlift 3 10 2 RIR
DB Romanian Deadlift S.S. Cable Pull Through 3 12 1 RIR
Paused Goblet Squat (2 sec. in hole) 3 12 2 RIR
Quadruped Cable Kick Backs on Bench 3 15 0 RIR
Day 5: Upper Body Hypertrophy

Close Grip Bench Press or Dumbbell OHP 3 8 3 RIR
Pronated Grip Pulldown 3 8 3 RIR
Seated Cable Row 3 10 2 RIR
Face Pull w/ External Rotation 3 12 1 RIR
Dumbbell Curl S.S. Tricep Pushdown 3 12 2 RIR
Lateral Raise S.S. Curl Exercise of Choice 3 15 0 RIR
WEEK 2
1 AMRAP 105lbs
1 AMRAP 120lbs
Lunge S.S. Banded Side Step 4 10/leg 2 RIR
Plank 4 30 seconds AMWAP
Day 2
1 AMRAP same weight
1 AMRAP same weight



WEEK 3
1 AMRAP 105lbs
1 AMRAP 120lbs

1 AMRAP same weight
1 AMRAP same weight



WEEK 4 TAPER WEEK





WEEK 5 TEST WEEK
Squat or Squat w/ Sling Shot 1 AMRAP 120lbs
Conventional Deadlift 1 AMRAP 135lbs


Bench Press or OHP 1 5 AMWAP
Pull-up (assisted or weighted if needed) 1 5 AMWAP



WEEK 6
1 AMRAP 110lbs
1 AMRAP 130lbs
Lunge (4 sec eccentric) S.S. Banded Side Step 3 10/leg 2 RIR
Plank (weighted if needed) 3 30 seconds AMWAP

1 AMRAP same weight
1 AMRAP same weight



Day 6: Lower Body Extra Glute Focus
Single Limb Leg Press 3 15 3 RIR
Bulgarian Split Squat 3 15 3 RIR
Step-Up (box at full depth squat height) 3 20 2 RIR
DB Romanian Deadlift S.S. Abduction Machine 3 20 1 RIR
HIIT Sprints or Sled Pushing 6 Rounds 30 sec. AMWAP
If doing sprints just go as fast as
possible
WEEK 7
1 AMRAP 110lbs
1 AMRAP 130lbs
Day 2
1 AMRAP same weight
1 AMRAP same weight



possible
WEEK 8
1 AMRAP 110lbs
1 AMRAP 130lbs

1 AMRAP same weight
1 AMRAP same weight



possible
WEEK 9 TAPER WEEK





NONE 30 sec.
possible
WEEK 10 TEST WEEK
Squat or Squat w/ Sling Shot 1 AMRAP 125lbs
Conventional Deadlift 1 AMRAP 145lbs


Bench Press or OHP 1 3 AMWAP
Pull-up (assisted or weighted if needed) 1 3 AMWAP



HIIT Sprints or Sled Pushing 5 rounds 30 sec. AMWAP
possible

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ESTIMATED 1 REP MAX CALCULATOR

Exercise Estimated Max Weight Used Reps

Cardiovascular Warm-up/Self Myofascial Release

Day 2: Upper Body Overload

Seal Row or Pendlay Row 3 8 1 RIR

Day 4: Lower Body Hypertrophy

Day 5: Upper Body Hypertrophy

Seal Row or Pendlay Row 4 8 1 RIR

Day 4: Lower Body Hypertrophy

Day 5: Upper Body Hypertrophy

Day 2: Upper Body Overload

Seal Row or Pendlay Row 5 8 1 RIR

Day 4: Lower Body Hypertrophy

Day 5: Upper Body Hypertrophy

Conventional Deadlift 2 4 130lbs

Hip Thrust (2 sec. pause at top) 3 8 1 RIR

Day 2: Upper Body Overload

Pull-up (assisted or weighted if needed) 2 4 2 RIR

Seal Row or Pendlay Row 3 8 1 RIR

Day 4: Lower Body Hypertrophy

Day 5: Upper Body Hypertrophy

Conventional Deadlift 1 AMRAP 135lbs

Hip Thrust (2 sec. pause at top) 3 8 1 RIR

Day 2: Upper Body Overload

Pull-up (assisted or weighted if needed) 1 5 AMWAP

Seal Row or Pendlay Row 3 8 1 RIR

Day 4: Lower Body Hypertrophy

Day 5: Upper Body Hypertrophy

Day 2: Upper Body Overload

Seal Row or Pendlay Row 3 8 1 RIR

Day 4: Lower Body Hypertrophy

Day 5: Upper Body Hypertrophy

Seal Row or Pendlay Row 4 8 1 RIR

Day 4: Lower Body Hypertrophy

Day 5: Upper Body Hypertrophy

Day 2: Upper Body Overload

Seal Row or Pendlay Row 5 8 1 RIR

Day 4: Lower Body Hypertrophy

Day 5: Upper Body Hypertrophy

Conventional Deadlift 2 2 135lbs

Hip Thrust (2 sec. pause at top) 3 8 1 RIR

Day 2: Upper Body Overload

Pull-up (assisted or weighted if needed) 2 2 2 RIR

Seal Row or Pendlay Row 3 8 1 RIR

Day 4: Lower Body Hypertrophy

Day 5: Upper Body Hypertrophy

Conventional Deadlift 1 AMRAP 145lbs

Hip Thrust (2 sec. pause at top) 3 8 1 RIR

Day 2: Upper Body Overload

Pull-up (assisted or weighted if needed) 1 3 AMWAP

Seal Row or Pendlay Row 3 8 1 RIR

Day 4: Lower Body Hypertrophy

Day 5: Upper Body Hypertrophy

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