Max Lifts LBS/KGS Rate Percieved Ex

Squat 315 Go to de
Bench 225 C
Deads 405

Day 1: Legs Strength Focused

Main Squat (Ex.Low Bar)

Hamstring Curl
Quad Extension
Day 2: Chest Strength Focused

Paused Flat Barbell Bench Press

Incline Barbell Bench Press

Dumbbell Flat Bench Press
Push Down Pronate Grip
Cable Triceps Pull Down Single Grip
Day 3: Back Strength Focused
Main Deadlift (Beltless)

Wide Grip Pull Ups

Dumbbell Row
Wide Grip Machine Pull down
Wide Grip Cable Row
Standing Dumbbell Curls
Day 4: Shoulder And Push Building Focused
Paused Flat Barbell Bench Press

Barbell Military Press

Dumbbel Flat Bench Press
Dumbbell Lateral Raise
 Bent Over Dumbbell Rear Delt Raise
Day 5: Leg Building Focused
Alternative Squat (Ex.High Bar)

Alternative Deadlift (Ex. Sumo/RDL. Belted)

Leg Press
Bulgarian Dumbbell Split Squats
Day 6: Pull Building Focused (Or Rest)
Barbell Row
Chinup Grip Machine Pull down
Dumbbell Row
Barbell Shrugs
Strict Barbell Curl
Dumbbell Hammer Curl
 Rate Percieved Exertion: RPE 6 RPE 6.5 RPE 7 RPE 7.5
Go to desired intensity for Accessory Movements. Back off of accessories if recovery for compounds begin
Choice of RPE is Determined by the discretion of the lifter in respect to their current state of fatig
Optional: After Each Block, +/- Maxes By 2.5%. Ex. (+) 385 -> 395 -> 415

Block 1: Size Buidling and Conditioning

Sets x Reps Week 1 Week 2 Week 3

2x5 239 250 255
3x7 207 214 220
3x10

Sets x Reps Week 1 Week 2 Week 3

2x5 171 178 182
3x7 148 153 157
3x8

3x12

Sets x Reps Week 1 Week 2 Week 3

2x4 321 328 321
2x5 291 299 307
3x5
4x8

3x10

Sets x Reps Week 1 Week 2 Week 3

4x6 157 162 166

4x6
4x8
3x10
 3x10

Sets x Reps Week 1 Week 2 Week 3

4x6 214 220 226

3x5 243 251 259

3x8

Sets x Reps Week 1 Week 2 Week 3

4x6

3x8

3x10

Day 7: REST
 RPE 8 RPE 8.5 RPE 9 RPE 9.5
recovery for compounds begin to suffer.
t to their current state of fatigue.
) 385 -> 395 -> 415

Block 2: Size Maintaining and

Week 4 Day 1: Legs Strength Focused Sets x Reps Week 5

264.915 2x3 259
Main Squat (Ex.Low Bar)
226 3x5 233
Hamstring Curl
Quad Extension
Week 4 Day 2: Chest Strength Focused Sets x Reps Week 5
189 2x3 185
Paused Flat Barbell Bench Press
162 3x5 162
Incline Barbell Bench Press
Dumbbell Flat Bench Press
Push Down Pronate Grip
Cable Triceps Pull Down Single Grip
Week 4 Day 3: Back Strength Focused Sets x Reps Week 5
347 2x3 332
Main Deadlift (Belted)
315 2x4 299
Wide Grip Pull Ups
Dumbbell Row
Wide Grip Machine Pull down
Wide Grip Cable Row
Standing Dumbbell Curls
Week 4 Day 4: Shoulder And Push Building FocusedSets x Reps Week 5
171 Paused Flat Barbell Bench Press 3x5 162

Barbell Military Press

Dumbbel Flat Bench Press
Dumbbell Lateral Raise
 Bent Over Dumbbell Rear Delt Raise
Week 4 Day 5: Leg Building Focused Sets x Reps Week 5
233 Main Squat (Ex.Low Bar) 3x5 220

267 Main Deadlift (Belted) 3x3 283

Leg Press
Bulgarian Dumbbell Split Squats
Week 4 Day 6: Pull Building Focused (Or Rest) Sets x Reps Week 1
Barbell Row
Chinup Grip Machine Pull down
Dumbbell Row
Barbell Shrugs
Strict Barbell Curl
Dumbbell Hammer Curl

Day 7: RES
Block 2: Size Maintaining and Strength Building

Week 5 Week 6 Week 7 Week 8

259 264 274 279
233 239 245 252
3x8

Week 5 Week 6 Week 7 Week 8

185 189 196 199
162 166 171 175
4x6

3x10

Week 5 Week 6 Week 7 Week 8

332 343 349 360
299 307 315 324
3x5
4x8

3x10

Week 5 Week 6 Week 7 Week 8

162 166 171 175

3x5
4x6
3x10
 3x10

Week 5 Week 6 Week 7 Week 8

220 226 233 239

283 295 307 319

3x8

Week 1 Week 2 Week 3 Week 4

3x5

4x6

3x10

Day 7: REST
 Week 9: Week 10. Week 11:
Active 4 Day Rest Passive
Deload Day 5: Test Squat Deload
Day 6: Rest
Day 1 and 2: Rest Day 7: Bench Day 1-7, No Training.
Day 8: Rest Repeat program
Day 3: Day 9: Deadlift if desired.
SBD: Each Lift
50-75%
3 x 5 Reps
No Accessories

Day 4 to 7: Rest.