Name JD

Week 1 reps weight weight rep weight rep weight rep

Monday
335 Bench Press 10 x 3@ 201 274.7 x1
Tate Press 6 x 10
Rear Delt Flys 6 x 10
A Frame Pulldown 6 x 10
405 Wave Squats 3 x 20@ 121.5

Tuesday
Splits Squats 4 x 6(each)
235 Power Clean 135 x 6 141 x6 152.75 x5 164.5 3x3
Reverse leg curls 3x8
Reverse Hypers 4 x 10

Wednesday
Floor Press 3 rep Max
Tate Press 6 x 10
Rear Delt Flys 6 x 10
A Frame Pulldowns 6 x 10
Baseball Curls 6 x 10
RDL Snatch 6 x 2@ 0

Thursday
405 Squats 225 x 8 243 x8 263.25 x6 283.5 3x5
RDL 6 x 5@ 0
235 Clean and Jerk 3 x 3+1@ 122.2
Back Ext. 4 x 10
Week 2

reps weight weight weight rep weight rep weight rep

Monday
Bench Press 10 x 3@ 201 274.7 x1 290 x1
Tate Press 6 x 10
Rear Delt Flys 6 x 10
A Frame Pulldown6 x 10
Wave Squats 3 x 20@ 135

Tuesday
Split Squats 4 x 6(each)
Power Clean 141 x 6 150 x5 157 x5 165 x4 169
Reverse Leg Curls3 x 8
Reverse Hypers 4 x 10

Wednesday
Floor Press 3 rep max
Tate Press 6 x 10
Rear Delt Flys 6 x 10
A Frame Pulldown6 x 10
Baseball Curls 6 x 10
RDL Snatch 6 x 2@ 0

Thursday
Squats 225 x 8 243 x8 263 x6 284 x6 292
RDL 6 x 5@ 0
Clean and Jerk 3 x 3+1@ 129.25
Back Ext. 4 x 10
4x3

4x4
Name JD
Week 3 reps weight weight rep weight rep weight rep weight rep

Monday
335 Bench Press 10 x 3@ 201 274.7 x1 291.45 x1 308.2 x1
Tate Press 6 x 10
Rear Delt Flys 6 x 10
A Frame Pulldown 6 x 10
405 Wave Squats 3 x 20@ 141.75

Tuesday
Splits Squats 4 x 6(each)
235 Power Clean 141 x 6 157.45 x5 164.5 x5 169.2 x4 176.25 2x3
Reverse leg curls 3x8
Reverse Hypers 4 x 10

Wednesday
Floor Press 5-4-3-2-1
Tate Press 6 x 10
Rear Delt Flys 6 x 10
A Frame Pulldowns 6 x 10
Baseball Curls 6 x 10
RDL Snatch 6 x 2@ 0

Thursday
405 Squats 222.75 x 8 263.25 x8 271.35 x6 283.5 3x5 303.75 2x4
RDL 6 x 5@ 0
235 Clean and Jerk 3 x 3+1@ 133.95
Back Ext. 4 x 10
weight rep Week 4

Monday
Bench Press 10 x 3@ 201 274.7 x1 291.45 x1 308.2 x1 325 x1
Tate Press 6 x 10
Rear Delt Flys 6 x 10
A Frame Pulldown 6 x 10
Wave Squats 3 x 20@ 129.6

Tuesday
Split Squats 4 x 6(each)
180.95 4x2 Power Clean 133.95 x 6 141 x6 157.45 x6 164.5 4x3
Reverse Leg Curls 3x8
Reverse Hypers 4 x 10

Wednesday
Floor Press 5-4-3-2-1
Tate Press 6 x 10
Rear Delt Flys 6 x 10
A Frame Pulldowns 6 x 10
Baseball Curls 6 x 10
RDL Snatch 6 x 2@ 0

Thursday
311.85 4x3 Squats 222.75 x 8 243 x8 263.25 2x5 283.5 4x4
RDL 6 x 5@ 0
Clean and Jerk 3 x 3+1@ 122.2
Back Ext. 4 x 10
Name JD
Week 5 reps weight weight rep weight rep weight rep

Monday
335 Bench Press 10 x 3@ 201 274.7 x1
DB Tricep Ext. 6 x 10
Bradford Press 6 x 10
1 arm DB Row 6 x 10
Hammer Curls 6 x 10
405 Wave Squats 4 x 20@ 121.5
Clean Grip Snatch 6 x 2@ 0

Tuesday
405 Front Squats 4 x 5@ 170.1
235 Power Clean 141 x 6 152.75 x5 169.2 x4 176.25 4x3
Reverse leg curls 4x8
Reverse Hypers 4 x 10

Wednesday
Close grip incline 3 rep Max
DB tricep ext. 6 x 10
Bradford Press 6 x 10
1 arm DB Row 6 x 10
Hammer Curls 6 x 10
405 Wave Squat 4 x 20 @ 121.5
RDL Snatch 6 x 2@ 0

Thursday
405 Squats 222.75 x 8 251.1 x8 271.35 x5 283.5 x5 291.6 x4 304
RDL 6 x 5@ 0
235 Clean and Jerk 3 x 3+1@ 141
ABC Back Ext. 3 x 12
 Week 6

Monday
Bench Press 10 x 3@ 201 274.7 x1 291.45 x1
DB Tricep Ext. 6 x 10
Bradford Press 6 x 10
1 arm DB Row 6 x 10
Hammer Curls
Wave Squats 4 x 20@ 129.6
Clean Grip Snatch 6 x 2@ 0

Tuesday
Front Squats 4 x 5@ 182.3
Power Clean 145.7 x 6 157.45 x5 164.5 x5 176.25 x4 181 x3 188 4x2
Reverse Leg Curls 4 x 8
Reverse Hypers 4 x 10

Wednesday
Close grip incline 3 rep max
DB tricep ext. 6 x 10
Bradford Press 6 x 10
1 arm DB Row 6 x 10
Hammer Curl 6 x 10
Wave Squat 4 x 20@ 141.8
RDL Snatch 6 x 2@ 0

Thursday
3x3 Squats 222.75 x 8 263.25 x8 283.5 x6 291.6 x6 291.6 4x4 304 x4 312 2x3
RDL 6 x 5@ 0
Clean and Jerk 3 x 3+1@ 141
ABC Back Ext. 3 x 12
324 5x2
Name JD
Week 7 reps weight weight rep weight rep weight rep

Monday
335 Bench Press 10 x 3@ 201 274.7 x1 291.45 x1 30820 x1
DB Tricep Ext. 6 x 10
Bradford Press 6 x 10
1 arm DB Row 6 x 10
Hammer Curls 6 x 10
405 Wave Squats 4 x 20@ 141.75
Clean Grip Snatch 6 x 2@ 0

Tuesday
405 Front Squats 4 x 5@ 170.1
235 Power Clean 152.75 x 5 164.5 x 5 176.25 x5 180.95 x3 188 2x3 192.7
Reverse leg curls 4x8
Reverse Hypers 4 x 10

Wednesday
Close grip incline 5-4-3-2-1
DB tricep ext floor 6 x 10
Bradford Press 6 x 10
1 arm DB Row 6 x 10
Hammer Curls 6 x 10
405 Wave Squat 4 x 20 @ 141.75
RDL Snatch 6 x 2@ 0

Thursday
405 Squats 222.75 x 8 263.25 x 8 283.5 x6 303.75 x 5 312 x 4 324
RDL 6 x 5@ 0
235 Clean and Jerk 3 x 3+1@ 141
ABC Back Ext. 3 x 15
 Week 8

Monday
Bench Press 10 x 3@ 201 274.7 x 1 291.45 x1 308.2 x1 325
DB Tricep Ext. 6 x 10
Bradford Press 6 x 10
1 arm DB Row 6 x 10
Hammer Curls
Wave Squats 4 x 20@ 121.5
Clean Grip Snatch 6 x 2@ 0

Tuesday
Front Squats 4 x 5@ 182.3
3x2 200 5x1 Power Clean 145.7 x 6 164.5 x5 169.2 x4 176.25 2x3 181
Reverse Leg Curls 4 x 8
Reverse Hypers 4 x 10

Wednesday
Close grip incline 5-4-3-2-1
DB tricep ext floor 6 x 10
Bradford Press 6 x 10
1 arm DB Row 6 x 10
Hammer Curl 6 x 10
Wave Squat 4 x 20@ 121.5
RDL Snatch 6 x 2@ 0

Thursday
2x3 332.1 x2 344 5x2 Squats 222.75 x 8 251.1 x 8 283.5 x 6 303.75 2x4 311.9
RDL 6 x 5@ 0
Clean and Jerk 3 x 3+1@ 141
ABC Back Ext. 3 x 15
x1

4x2

4x3
Name JD
Week 9 reps weight weight rep weight rep weight rep

Monday
335 Bench Press 10 x 3@ 201 274.7 x1
DB Tricep Ext. 6 x 10
Bradford Press 6 x 10
1 arm DB Row 6 x 10
Hammer Curls 6 x 10
405 Wave Squats 4 x 20@ 121.5
Clean Grip Snatch 6 x 2@ 0

Tuesday
405 Front Squats 4 x 5@ 170.1
235 Power Clean 141 x 6 152.75 x 5 169.2 x 4 176.25 4x3
Reverse leg curls 4x8
Reverse Hypers 4 x 10

Wednesday
Close grip incline 3 rep Max
DB tricep ext. 6 x 10
Bradford Press 6 x 10
1 arm DB Row 6 x 10
Hammer Curls 6 x 10
Wave Squat 4 x 20 @ 0
RDL Snatch 6 x 2@ 0

Thursday
405 Squats 222.75 x 8 263.25 x 8 283.5 x6 303.75 x 5 324 2x3 344
RDL 6 x 5@ 0
235 Clean and Jerk 3 x 3+1@ 141
ABC Back Ext. 3 x 12
 Week 10

Monday
Bench Press 10 x 3@ 201 274.7 x 1 291.45 x 1
DB Tricep Ext. 6 x 10
Bradford Press 6 x 10
1 arm DB Row 6 x 10
Hammer Curls
Wave Squats 4 x 20@ 129.6
Clean Grip Snatch 6 x 2@ 0

Tuesday
Front Squats 4 x 5@ 182.3
Power Clean 145.7 x 6 157.45 x 5 164.5 x5 176.25 x4 181 x3 188 4x2
Reverse Leg Curls 4 x 8
Reverse Hypers 4 x 10

Wednesday
Close grip incline 3 rep max
DB tricep ext. 6 x 10
Bradford Press 6 x 10
1 arm DB Row 6 x 10
Hammer Curl 6 x 10
Wave Squat 4 x 20@ 0
RDL Snatch 6 x 2@ 0

Thursday
5x2 Squats 222.75 x 8 263.25 x 8 283.5 x 6 311.85 x5 324 x4 332 2x3 344 2x2
RDL 6 x 5@ 0
Clean and Jerk 3 x 3+1@ 141
ABC Back Ext. 3 x 12
352 5x1
Name JD
Week 11 reps weight weight rep weight rep weight rep

Monday
335 Bench Press 10 x 3@ 201 274.7 x1 291.45 x 1 30820 x 1
DB Tricep Ext. 6 x 10
Bradford Press 6 x 10
1 arm DB Row 6 x 10
Hammer Curls 6 x 10
405 Wave Squats 4 x 20@ 141.75
Clean Grip Snatch 6 x 2@ 0

Tuesday
405 Front Squats 4 x 5@ 190.35
235 Power Clean 152.75 x 5 164.5 x 5 176.25 x 5 180.95 x 3 188 2 x 3
Reverse leg curls 4x8
Reverse Hypers 4 x 10

Wednesday
Close grip incline 5-4-3-2-1
DB tricep ext floor 6 x 10
Bradford Press 6 x 10
1 arm DB Row 6 x 10
Hammer Curls 6 x 10
405 Wave Squat 4 x 20 @ 162
RDL Snatch 6 x 2@ 0

Thursday
405 Squats 222.75 x 8 263.25 x 8 283.5 x6 311.85 2x5 324 x 4
RDL 6 x 5@ 0
235 Clean and Jerk 3 x 3+1@ 141
ABC Back Ext. 3 x 15
 Week 12

Monday
Bench Press 10 x 3@ 201 274.7 x 1 291.45 x 1 308.2
DB Tricep Ext. 6 x 10
Bradford Press 6 x 10
1 arm DB Row 6 x 10
Hammer Curls
Wave Squats 4 x 20@ 121.5
Clean Grip Snatch 6 x 2@ 0

Tuesday
Front Squats 4 x 5@ 170.1
192.7 3 x 2 200 5 x 1 Power Clean 145.7 x 6 164.5 x 5 169.2 x 4 176.25
Reverse Leg Curls 4 x 8
Reverse Hypers 4 x 10

Wednesday
Close grip incline 5-4-3-2-1
DB tricep ext floor 6 x 10
Bradford Press 6 x 10
1 arm DB Row 6 x 10
Hammer Curl 6 x 10
Wave Squat 4 x 20@ 121.5
RDL Snatch 6 x 2@ 0

Thursday
332.1 x3 344 2x2 352 6x1 Squats 222.75 x 8 263.25 x 8 283.5 x5 291.6
RDL 6 x 5@ 0
Clean and Jerk 3 x 3+1@ 141
ABC Back Ext. 3 x 15
x1 325 x 1

2x3 181 4 x 2

x5 303.8 3x3