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Linearperiodization Intermediateclient
Linearperiodization Intermediateclient
Rest between Sets 30s –1.5 min 30 s–1.5 min 30s–1.5 min
MUSCULAR ENDURANCE 1 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
SESSION 1 WK 1 SESSION 2 WK 1 SESSION 3 WK 1
PUSH Sets Reps WT NOTES PULL Sets Reps WT NOTES MIX Sets Reps WT NOTES
3 10-12 3 10-12 3 10-12
Lunge
Squat
Hinge
Rest: 30s Rest: 30s Rest: 30s
3 10-12 3 10-12 3 10-12
VPull
Push
Push
HPull
HPull
Rest: 30s Rest: 30s Rest: 30s
3 10-12 3 10-12 3 10-12
Accessory Accessory
Accessory Accessory
Accessory Accessory
Rest: 30s Rest: 30s Rest: 30s
3 10-12 3 10-12 3 10-12
Rotation
Anterior
Rest: 30s
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
MUSCULAR ENDURANCE 2 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
WARM-UP
Duration: Duration: Duration:
Lunge
Squat
Hinge
Rest: 30s Rest: 30s Rest: 30s
4 10-12 4 10-12 4 10-12
VPull
Push
Push
HPull
HPull
Rest: 30s Rest: 30s Rest: 30s
4 10-12 4 10-12 4 10-12
Accessory Accessory
Accessory Accessory
Accessory Accessory
Rest: 30s Rest: 30s Rest: 30s
4 10-12 4 10-12 4 10-12
Rotation
Anterior
Rest: 30s
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
MUSCULAR ENDURANCE 3 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
WARM-UP
Duration: Duration: Duration:
Lunge
Squat
Hinge
Rest: 30s Rest: 30s Rest: 30s
4 12-15 4 12-15 4 12-15
VPull
Push
Push
HPull
HPull
Accessory Accessory
Accessory Accessory
Rest: 30s Rest: 30s Rest: 30s
4 12-15 4 12-15 4 12-15
Rotation
Anterior
Rest: 30s
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
MUSCULAR ENDURANCE 4 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
WARM-UP
Duration: Duration: Duration:
Lunge
Squat
Hinge
Rest: 20s Rest: 20s Rest: 20s
4 12-15 4 12-15 4 12-15
VPull
Push
Push
HPull
HPull
Accessory Accessory
Accessory Accessory
Rest: 20s Rest: 20s Rest: 20s
4 12-15 4 12-15 4 12-15
Rotation
Anterior
Rest: 20s
Day
Type
Duration
Work:Rest Ratio
Weekly Cardio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
HYPERTROPHY 1 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
SESSION 1 WK 1 SESSION 2 WK 1 SESSION 3 WK 1
PUSH Sets Reps WT NOTES PULL Sets Reps WT NOTES MIX Sets Reps WT NOTES
3 10-12 3 10-12 3 10-12
Lunge
Squat
Hinge
Rest: 90s Rest: 90s Rest: 90s
3 10-12 3 10-12 3 10-12
VPull
Push
Push
HPull
HPull
Rest: 90s Rest: 90s Rest: 90s
3 10-12 3 10-12 3 10-12
Accessory Accessory
Accessory Accessory
Accessory Accessory
Rest: 60s Rest: 60s Rest: 60s
3 10-12 3 10-12 3 10-12
Rotation
Anterior
Rest: 90s
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
HYPERTROPHY 2 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
WARM-UP
Duration: Duration: Duration:
Lunge
Squat
Hinge
Rest: 90s Rest: 90s Rest: 90s
4 8-10 4 8-10 4 8-10
VPull
Push
Push
HPull
HPull
Rest: 90s Rest: 90s Rest: 90s
3 8-10 3 8-10 3 8-10
Accessory Accessory
Accessory Accessory
Accessory Accessory
Rest: 60s Rest: 60s Rest: 60s
3 8-10 3 8-10 3 8-10
Rotation
Anterior
Rest: 90s
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
HYPERTROPHY 3 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
WARM-UP
Duration: Duration: Duration:
Lunge
Squat
Hinge
Rest: 90s Rest: 90s Rest: 90s
4 6-8 4 6-8 4 6-8
VPull
Push
Push
HPull
HPull
Accessory Accessory
Accessory Accessory
Rest: 60s Rest: 60s Rest: 60s
4 8-10 4 8-10 4 8-10
Rotation
Anterior
Rest: 90s
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
HYPERTROPHY 4 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
WARM-UP
Duration: Duration: Duration:
Lunge
Squat
Hinge
Rest: 60s Rest: 60s Rest: 60s
5 6-8 5 6-8 5 6-8
VPull
Push
Push
HPull
HPull
Accessory Accessory
Accessory Accessory
Rest: 45s Rest: 45s Rest: 45s
4 6-8 4 6-8 4 6-8
Rotation
Anterior
Rest: 60s
Day
Type
Duration
Work:Rest Ratio
Weekly Cardio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
HYPERTROPHY 1 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 1 WK 1 SESSION 2 WK 1
LOWER 1 Sets Reps WT NOTES UPPER 1 Sets Reps WT NOTES
3 10-12 3 10-12
Squat
Push
Rest: 90s Rest: 90s
3 10-12 3 10-12
Hinge
VPull
Rest: 90s Rest: 90s
3 10-12 3 10-12
Lunge
HPull
Rest: 90s Rest: 90s
3 10-12 3 10-12
Accessory Accessory
Accessory Accessory
Rest: 60s Rest: 60s
3 10-12 3 10-12
Rest: 90s
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
HYPERTROPHY 1 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 3 WK 1 SESSION 4 WK 1
LOWER 2 Sets Reps WT NOTES UPPER 2 Sets Reps WT NOTES
3 10-12 3 10-12
Hinge
Press
Rest: 90s Rest: 90s
3 10-12 3 10-12
Lunge
HPull
Rest: 90s Rest: 90s
3 10-12 3 10-12
Squat
VPull
Rest: 90s Rest: 90s
3 10-12 3 10-12
Accessory Accessory
Accessory Accessory
Rest: 90s Rest: 90s
3 10-12 3 10-12
Rotation
HYPERTROPHY 2 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 1 WK 2 SESSION 2 WK 2
LOWER 1 Sets Reps WT NOTES UPPER 1 Sets Reps WT NOTES
4 8-10 4 8-10
Squat
Push
Rest: 90s Rest: 90s
4 8-10 4 8-10
Hinge
VPull
Rest: 90s Rest: 90s
3 8-10 3 8-10
Lunge
HPull
Rest: 90s Rest: 90s
3 8-10 3 8-10
Accessory Accessory
Accessory Accessory
Rest: 60s Rest: 60s
3 8-10 3 8-10
Rest: 90s
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
HYPERTROPHY 2 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 3 WK 2 SESSION 4 WK 2
LOWER 2 Sets Reps WT NOTES UPPER 2 Sets Reps WT NOTES
4 8-10 4 8-10
Hinge
Press
Rest: 90s Rest: 90s
4 8-10 4 8-10
Lunge
HPull
Rest: 90s Rest: 90s
3 8-10 3 8-10
Squat
VPull
Rest: 90s Rest: 90s
3 8-10 3 8-10
Accessory Accessory
Accessory Accessory
Rest: 60s Rest: 60s
3 8-10 3 8-10
Rotation
HYPERTROPHY 3 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 1 WK 3 SESSION 2 WK 3
LOWER 1 Sets Reps WT NOTES UPPER 1 Sets Reps WT NOTES
4 6-8 4 6-8
Squat
Push
Rest: 90s Rest: 90s
4 6-8 4 6-8
Hinge
VPull
Rest: 90s Rest: 90s
4 6-8 4 6-8
Lunge
HPull
Rest: 90s Rest: 90s
4 8-10 4 8-10
Accessory Accessory
Accessory Accessory
Rest: 60s Rest: 60s
4 8-10 4 8-10
Rest: 90s
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
HYPERTROPHY 3 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 3 WK 3 SESSION 4 WK 3
LOWER 2 Sets Reps WT NOTES UPPER 2 Sets Reps WT NOTES
4 6-8 4 6-8
Hinge
Press
Rest: 90s Rest: 90s
4 6-8 4 6-8
Lunge
HPull
Rest: 90s Rest: 90s
4 6-8 4 6-8
Squat
VPull
Rest: 90s Rest: 90s
4 8-10 4 8-10
Accessory Accessory
Accessory Accessory
Rest: 60s Rest: 60s
4 8-10 4 8-10
Rotation
HYPERTROPHY 4 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 1 WK 4 SESSION 2 WK 4
LOWER 1 Sets Reps WT NOTES UPPER 1 Sets Reps WT NOTES
4 6-8 4 6-8
Squat
Push
Rest: 60s Rest: 60s
4 6-8 4 6-8
Hinge
VPull
Rest: 60s Rest: 60s
4 6-8 4 6-8
Lunge
HPull
Rest: 60s Rest: 60s
4 8-10 4 8-10
Accessory Accessory
Accessory Accessory
Rest: 45s Rest: 45s
4 8-10 4 8-10
Rest: 60s
Day
Type
Duration
Work:Rest Ratio
Weekly Cardio
Intensity
HYPERTROPHY 4 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 3 WK 4 SESSION 4 WK 4
LOWER 2 Sets Reps WT NOTES UPPER 2 Sets Reps WT NOTES
4 6-8 4 6-8
Hinge
Press
Rest: 60s Rest: 60s
4 6-8 4 6-8
Lunge
HPull
Rest: 60s Rest: 60s
4 6-8 4 6-8
Squat
VPull
Rest: 60s Rest: 60s
4 8-10 4 8-10
Accessory Accessory
Accessory Accessory
Rest: 45s Rest: 45s
4 8-10 4 8-10
Rotation
Strength 1 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
SESSION 1 WK 1 SESSION 2 WK 1 SESSION 3 WK 1
PUSH Sets Reps WT NOTES PULL Sets Reps WT NOTES MIX Sets Reps WT NOTES
3 4-6 3 4-6 3 4-6
Lunge
Squat
Hinge
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
3 4-6 3 4-6 3 4-6
VPull
Push
Push
HPull
HPull
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
3 10-12 3 10-12 3 10-12
Accessory Accessory
Accessory Accessory
Accessory Accessory
Rest: 90s Rest: 90s Rest: 90s
3 10-12 3 10-12 3 10-12
Rotation
Anterior
Rest: 2 min
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
Strength 2 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
WARM-UP
Duration: Duration: Duration:
Lunge
Squat
Hinge
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
3 3-5 3 3-5 3 3-5
VPull
Push
Push
HPull
HPull
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
3 8-10 3 8-10 3 8-10
Accessory Accessory
Accessory Accessory
Accessory Accessory
Rest: 90s Rest: 90s Rest: 90s
3 8-10 3 8-10 3 8-10
Rotation
Anterior
Rest: 2 min
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
Strength 3 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
WARM-UP
Duration: Duration: Duration:
Lunge
Squat
Hinge
Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min
4 2-4 4 2-4 4 2-4
VPull
Push
Push
HPull
HPull
Accessory Accessory
Accessory Accessory
Rest: 60s Rest: 60s Rest: 60s
3 8-10 3 8-10 3 8-10
Rotation
Anterior
Rest: 2 min
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
Strength 4 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
WARM-UP
Duration: Duration: Duration:
Lunge
Squat
Hinge
Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min
4 1-3 4 1-3 4 1-3
VPull
Push
Push
HPull
HPull
Accessory Accessory
Accessory Accessory
Rest: 60s Rest: 60s Rest: 60s
3 6-8 3 6-8 3 6-8
Rotation
Anterior
Rest: 2 min
Day
Type
Duration
Work:Rest Ratio
Weekly Cardio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
STRENGTH 1 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 1 WK 1 SESSION 2 WK 1
LOWER 1 Sets Reps WT NOTES UPPER 1 Sets Reps WT NOTES
3 4-6 3 4-6
Squat
Push
Rest: 2-4 min Rest: 2-4 min
3 4-6 3 4-6
Hinge
VPull
Rest: 2-4 min Rest: 2-4 min
3 4-6 3 4-6
Lunge
HPull
Rest: 2-4 min Rest: 2-4 min
3 10-12 3 10-12
Accessory Accessory
Accessory Accessory
Rest: 90s Rest: 90s
3 10-12 3 10-12
Rest: 2 min
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
STRENGTH 1 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 3 WK 1 SESSION 4 WK 1
LOWER 2 Sets Reps WT NOTES UPPER 2 Sets Reps WT NOTES
3 4-6 3 4-6
Hinge
Press
Rest: 2-4 min Rest: 2-4 min
3 4-6 3 4-6
Lunge
HPull
Rest: 2-4 min Rest: 2-4 min
3 4-6 3 4-6
Squat
VPull
Rest: 2-4 min Rest: 2-4 min
3 10-12 3 10-12
Accessory Accessory
Accessory Accessory
Rest: 90s Rest: 90s
3 10-12 3 10-12
Rotation
STRENGTH 2 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 1 WK 2 SESSION 2 WK 2
LOWER 1 Sets Reps WT NOTES UPPER 1 Sets Reps WT NOTES
3 3-5 3 3-5
Squat
Push
Rest: 2-4 min Rest: 2-4 min
3 3-5 3 3-5
Hinge
VPull
Rest: 2-4 min Rest: 2-4 min
3 3-5 3 3-5
Lunge
HPull
Rest: 2-4 min Rest: 2-4 min
3 8-10 3 8-10
Accessory Accessory
Accessory Accessory
Rest: 90s Rest: 90s
3 8-10 3 8-10
Rest: 2 min
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
STRENGTH 2 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 3 WK 2 SESSION 4 WK 2
LOWER 2 Sets Reps WT NOTES UPPER 2 Sets Reps WT NOTES
3 3-5 3 3-5
Hinge
Press
Rest: 2-4 min Rest: 2-4 min
3 3-5 3 3-5
Lunge
HPull
Rest: 2-4 min Rest: 2-4 min
3 3-5 3 3-5
Squat
VPull
Rest: 2-4 min Rest: 2-4 min
3 8-10 3 8-10
Accessory Accessory
Accessory Accessory
Rest: 90s Rest: 90s
3 8-10 3 8-10
Rotation
STRENGTH 3 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 1 WK 3 SESSION 2 WK 3
LOWER 1 Sets Reps WT NOTES UPPER 1 Sets Reps WT NOTES
4 2-4 4 2-4
Squat
Push
Rest: 2-4 min Rest: 2-4 min
4 2-4 4 2-4
Hinge
VPull
Rest: 2-4 min Rest: 2-4 min
4 2-4 4 2-4
Lunge
HPull
Rest: 2-4 min Rest: 2-4 min
3 8-10 3 8-10
Accessory Accessory
Accessory Accessory
Rest: 60s Rest: 60s
3 8-10 3 8-10
Rest: 2 min
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
STRENGTH 3 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 3 WK 3 SESSION 4 WK 3
LOWER 2 Sets Reps WT NOTES UPPER 2 Sets Reps WT NOTES
4 2-4 4 2-4
Hinge
Press
Rest: 2-4 min Rest: 2-4 min
4 2-4 4 2-4
Lunge
HPull
Rest: 2-4 min Rest: 2-4 min
4 2-4 4 2-4
Squat
VPull
Rest: 2-4 min Rest: 2-4 min
3 8-10 3 8-10
Accessory Accessory
Accessory Accessory
Rest: 60s Rest: 60s
3 8-10 3 8-10
Rotation
STRENGTH 4 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 1 WK 4 SESSION 2 WK 4
LOWER 1 Sets Reps WT NOTES UPPER 1 Sets Reps WT NOTES
4 1-3 4 1-3
Squat
Push
Rest: 2-4 min Rest: 2-4 min
4 1-3 4 1-3
Hinge
VPull
Rest: 2-4 min Rest: 2-4 min
4 1-3 4 1-3
Lunge
HPull
Rest: 2-4 min Rest: 2-4 min
3 6-8 3 6-8
Accessory Accessory
Accessory Accessory
Rest: 60s Rest: 60s
3 6-8 3 6-8
Rest: 2 min
Day
Type
Duration
Work:Rest Ratio
Weekly Cardio
Intensity
STRENGTH 4 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 3 WK 4 SESSION 4 WK 4
LOWER 2 Sets Reps WT NOTES UPPER 2 Sets Reps WT NOTES
4 1-3 4 1-3
Hinge
Press
Rest: 2-4 min Rest: 2-4 min
4 1-3 4 1-3
Lunge
HPull
Rest: 2-4 min Rest: 2-4 min
4 1-3 4 1-3
Squat
VPull
Rest: 2-4 min Rest: 2-4 min
3 6-8 3 6-8
Accessory Accessory
Accessory Accessory
Rest: 60s Rest: 60s
3 6-8 3 6-8
Rotation
POWER 1 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
SESSION 1 WK 1 SESSION 2 WK 1 SESSION 3 WK 1
PUSH Sets Reps WT NOTES PULL Sets Reps WT NOTES MIX Sets Reps WT NOTES
3 5-6 3 5-6 3 5-6
Lunge
Squat
Hinge
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
3 5-6 3 5-6 3 5-6
VPull
Push
Push
HPull
HPull
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
2 10-12 2 10-12 2 10-12
Accessory Accessory
Accessory Accessory
Accessory Accessory
Rest: 90s Rest: 90s Rest: 90s
2 10-12 2 10-12 2 10-12
Rotation
Anterior
Rest: 2 min
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
POWER 2 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
WARM-UP
Duration: Duration: Duration:
Lunge
Squat
Hinge
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
3 4-5 3 4-5 3 4-5
VPull
Push
Push
HPull
HPull
Rest: 2-4 min Rest: 2-4 min Rest: 2-4 min
3 10-12 3 10-12 3 10-12
Accessory Accessory
Accessory Accessory
Accessory Accessory
Rest: 75s Rest: 75s Rest: 75s
3 10-12 3 10-12 3 10-12
Rotation
Anterior
Rest: 2 min
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
POWER 3 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
WARM-UP
Duration: Duration: Duration:
Lunge
Squat
Hinge
Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min
3 3-4 3 3-4 3 3-4
VPull
Push
Push
HPull
HPull
Accessory Accessory
Accessory Accessory
Rest: 75s Rest: 75s Rest: 75s
3 8-10 3 8-10 3 8-10
Rotation
Anterior
Rest: 2 min
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
POWER 4 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
WARM-UP
Duration: Duration: Duration:
Lunge
Squat
Hinge
Rest: 3-5 min Rest: 3-5 min Rest: 3-5 min
3 3-4 3 3-4 3 3-4
VPull
Push
Push
HPull
HPull
Accessory Accessory
Accessory Accessory
Rest: 60s Rest: 60s Rest: 60s
3 6-8 3 6-8 3 6-8
Rotation
Anterior
Rest: 2 min
Day
Type
Duration
Work:Rest Ratio
Weekly Cardio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
POWER 1 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 1 WK 1 SESSION 2 WK 1
LOWER 1 Sets Reps WT NOTES UPPER 1 Sets Reps WT NOTES
3 5-6 3 5-6
Squat
Push
Rest: 2-4 min Rest: 2-4 min
3 5-6 3 5-6
Hinge
VPull
Rest: 2-4 min Rest: 2-4 min
3 5-6 3 5-6
Lunge
HPull
Rest: 2-4 min Rest: 2-4 min
2 10-12 2 10-12
Accessory Accessory
Accessory Accessory
Rest: 90s Rest: 90s
2 10-12 2 10-12
Rest: 2 min
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
POWER 1 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 3 WK 1 SESSION 4 WK 1
LOWER 2 Sets Reps WT NOTES UPPER 2 Sets Reps WT NOTES
3 5-6 3 5-6
Hinge
Press
Rest: 2-4 min Rest: 2-4 min
3 5-6 3 5-6
Squat
HPull
Rest: 2-4 min Rest: 2-4 min
3 5-6 3 5-6
Lunge
VPull
Rest: 2-4 min Rest: 2-4 min
2 10-12 2 10-12
Accessory Accessory
Accessory Accessory
Rest: 90s Rest: 90s
2 10-12 2 10-12
Rotation
POWER 2 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 1 WK 2 SESSION 2 WK 2
LOWER 1 Sets Reps WT NOTES UPPER 1 Sets Reps WT NOTES
3 4-6 3 4-6
Squat
Push
Rest: 2-4 min Rest: 2-4 min
3 4-6 3 4-6
Hinge
VPull
Rest: 2-4 min Rest: 2-4 min
3 4-6 3 4-6
Lunge
HPull
Rest: 2-4 min Rest: 2-4 min
3 8-10 3 8-10
Accessory Accessory
Accessory Accessory
Rest: 90s Rest: 90s
3 8-10 3 8-10
Rest: 2 min
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
POWER 2 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 3 WK 2 SESSION 4 WK 2
LOWER 2 Sets Reps WT NOTES UPPER 2 Sets Reps WT NOTES
3 4-6 3 4-6
Hinge
Press
Rest: 2-4 min Rest: 2-4 min
3 4-6 3 4-6
Squat
HPull
Rest: 2-4 min Rest: 2-4 min
3 4-6 3 4-6
Lunge
VPull
Rest: 2-4 min Rest: 2-4 min
3 8-10 3 8-10
Accessory Accessory
Accessory Accessory
Rest: 90s Rest: 90s
3 8-10 3 8-10
Rotation
POWER 3 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 1 WK 3 SESSION 2 WK 3
LOWER 1 Sets Reps WT NOTES UPPER 1 Sets Reps WT NOTES
3 3-5 3 3-5
Squat
Push
Rest: 3-5 min Rest: 3-5 min
3 3-5 3 3-5
Hinge
VPull
Rest: 3-5 min Rest: 3-5 min
3 3-5 3 3-5
Lunge
HPull
Rest: 3-5 min Rest: 3-5 min
3 8-10 3 8-10
Accessory Accessory
Accessory Accessory
Rest: 60s Rest: 60s
3 8-10 3 8-10
Rest: 2 min
Day
Type
Duration
Work:Rest Ratio
Intensity
RESTRICTIONS CLIENT PHASE WEEK
POWER 3 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 3 WK 3 SESSION 4 WK 3
LOWER 2 Sets Reps WT NOTES UPPER 2 Sets Reps WT NOTES
3 3-5 3 3-5
Hinge
Press
Rest: 3-5 min Rest: 3-5 min
3 3-5 3 3-5
Squat
HPull
Rest: 3-5 min Rest: 3-5 min
3 3-5 3 3-5
Lunge
VPull
Rest: 3-5 min Rest: 3-5 min
3 8-10 3 8-10
Accessory Accessory
Accessory Accessory
Rest: 60s Rest: 60s
3 8-10 3 8-10
Rotation
POWER 4 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 1 WK 4 SESSION 2 WK 4
LOWER 1 Sets Reps WT NOTES UPPER 1 Sets Reps WT NOTES
3 3-4 3 3-4
Squat
Push
Rest: 3-5 min Rest: 3-5 min
3 3-4 3 3-4
Hinge
VPull
Rest: 3-5 min Rest: 3-5 min
3 3-4 3 3-4
Lunge
HPull
Rest: 3-5 min Rest: 3-5 min
3 6-8 3 6-8
Accessory Accessory
Accessory Accessory
Rest: 60s Rest: 60s
3 6-8 3 6-8
Rest: 2 min
Day
Type
Duration
Work:Rest Ratio
Weekly Cardio
Intensity
POWER 4 of 4
General Warm-Up MOBILITY General Warm-Up MOBILITY
WARM-UP
WARM-UP
Duration: Duration:
SESSION 3 WK 4 SESSION 4 WK 4
LOWER 2 Sets Reps WT NOTES UPPER 2 Sets Reps WT NOTES
3 3-4 3 3-4
Hinge
Press
Rest: 3-5 min Rest: 3-5 min
3 3-4 3 3-4
Squat
HPull
Rest: 3-5 min Rest: 3-5 min
3 3-4 3 3-4
Lunge
VPull
Rest: 3-5 min Rest: 3-5 min
3 6-8 3 6-8
Accessory Accessory
Accessory Accessory
Rest: 60s Rest: 60s
3 6-8 3 6-8
Rotation