Begin each workout with 10-15 miniutes of warm-up cardio, follow each workout

with the same. Deload after week 3.

1RM's: 405
5/3/1 Squat: Bench
TM's 425

Day 1: Chest and Legs ME

Flat Bench 200 X5 235 X5 265 X5+

Squat 275 X5 320 X5 360 X5+
Incline Bench 185 X5 215 X3 235 X5 225

Leg Press or Leg Curl 450 X8 450 X8 450 X8 450

Weighted Dips 45 x15 60 X8 80 X5
Accesssories: Chest, Legs, Tri

Day 2: Back and Shoulders ME

Deadlift 360 X5 415 X5 470 X5+

Military Press 145 X5 165 X5 185 X1+ 175
Landmines X5-8 X5-8 X5-8
Pull Ups X8 X8 X8

Accessories: DB Row, Latera

Day 3:ARM DAYYY and abs

Accessories: Arms and

Day 4: Chest and Legs Hypertroph

DB Bench 35 X10 50 X10 60 X10 75

Box Squat 130 X10 170 X10 215 X10 255
Low Cable Cross
Leg Extension
 Accessories: Leg Extension, Hammy/G

Day 5: Back and Shoulders Hypertro

Sumo DL 165 X10 220 X10 280 X10 335

Seated DB Press 30 X10 40 X10 50 X10 60
Lat Pull XF XF XF
Accessories: Lat Raise Warm Up, R

Week 3 Results: Bench: 285X4 Squat: 395X3 OHP: 160X6 Deadlift:

Incline Leg
Bench: 225X6 press:

Start incorporating drop sets,

rest pause, etc.
 Week: 1

300 525 185

Bench Deadlift Press
310 555 205

Day 1: Chest and Legs ME

250 X5 235 X5

340 X5 320 X5
X3 215 X5

X8

Chest, Legs, Triceps, Abs X 1

ay 2: Back and Shoulders ME

445 X5 415 X5
X3 165 X3 155 X3 145 X5 135 X5
X5-8
X8
DB Row, Lateral Raise, Abs

Day 3:ARM DAYYY and abs

Arms and Traps

4: Chest and Legs Hypertrophy

X10 85 X10
X10 300 X10
 Leg Extension, Hammy/Glute, Chest, Tricep, Abs

Back and Shoulders Hypertrophy

X10 390 X10

X10 70 X10
XF
Lat Raise Warm Up, Rear Delt, Row, Shrug

No ducking chalk
 Chest

Shoulders
Superior

Lateral

Rear Delt

Triceps
 Legs
Quads

Hamstrings

Glutes

Calves

Back
Lats

Middle

Low

Biceps