BroGains PowerBuilding

-Developed by Brogan Pratt

Enter your most recent 1RM's into the boxes below

Calculator
Weight # of Reps Calculated 1RM
Squat 184 1RM 265 7 327
Bench 106 1RM On an AMRAP Set… 205 8 260
Deadlift 184 1RM 365 7 450

For a full explanation of this training program, including rationals, A note on AMRAP sets:
evidence, results, and how to run it, visit: brogains.org
Most Recent Program rendition as of: November 2017 Don't over reach yourself.
Leave 1-2 reps in the tank
on these sets, otherwise
you will find yourself
Once you've entered your 1 RM's, head over to "Weak Spot Choices" quickly doing moving
to select your accessory work for the program. Be sure to fill in your more weight than you
accessory choice into the drop down menu. should be to make
consistent progress.
Printing works best on Landscape orientation Slower progress
**Formatting cells located below in white text** consistently is better.
All cells 1-4
are initially 5-6
locked (no password) except
7-8for Emerald
9-10 Boxes/Dropdown
11+ menus
to protect those not skilled in ExcelFu'. To unlock (if you wanted to enter in numbers on
your computer), simply go to "review" and click "unprotect sheet"
 Selecting Your accessories
1. Discover your weak point
Film a set of 2-3 reps with a relatively heavy weight (87.5%+). Focus on where your form starts to break down, wh
as quickly. If you're weak everywhere, choose an acceleration exercise and a main movement based exercise (for
squat or highbar squat).
2. Choosing the accessory
From the lists below, choose 2 accessories from your selected weak point (Select drom the cell drop down menu
3. Advice on choosing accessories
- Collumn 1 is holds favorite for bringing up the selected weak point (in terms of specific muscular activation and
select from any of the choices and make significant progress. Consistency is key at the end of the day.
- Collumns 2 through 6 are in no particular order or preference.
- If choosing a deadlift variation, do on either Squat Accessory #1 or Deadlift Accessory #2. Do not choose more t

Squat
WeakSpot Weak Muscle(s) Accessory Choices
Glutes & Hamstrings (Potentially lower back if 1
Out of the hole you have long Femurs and squat leaned over) Paused Squats
Just past 90 degrees Quads & Glutes Front Squats
Lockout (last portion) Quads Front Squats
Slow Movement/Acceleration Paused Squats
Overall Weak Everything Choose 1 from either "Out of the hole"/"Just past 90 d

Squat Accessory #1 Paused Squats

Squat Accessory #2 Front Squats

Bench Press
WeakSpot Weak Muscle(s) Accessory Choices
1
Off the chest Pectorals Wide Grip Bench

90 degrees Anterior Deltoids (potential bar path issue, clickClose

Incline
this cell
Press
GriptoBench
view an
or article
Board on bar path)
Lockout Triceps Press
Slow Acceleration/Movement Slingshot
Overall Weak Everything Choose 1 Off the chest, 1 lockout exercise
 Main Bench Alternative (should be a
barbell pressing movement from collumn 1) Close Grip Bench or
Board Press
Bench Accessory #1 Dips
Dumbell Shoulder
Bench Accessory #2 Press

Deadlift
WeakSpot Weak Muscle(s) Accessory Choices
1

Defecit Deadlifts (1.5-2.5

Breaking the floor Quads (or potentially weak overall) inch)
By the Knees Lower Back Good mornings
Lockout Glutes, Hamstrings Barbell Glute Bridge

Deadlift Accessory #1 Paused Squats

Deadlift Accessory #2 Front Squats
 ng Your accessories
cover your weak point
your form starts to break down, where the weight feels 'grindy' or where things don't move
main movement based exercise (for instance on squat, choose paused squats and either a front
hoosing the accessory
ect drom the cell drop down menu in the green box).
e on choosing accessories
of specific muscular activation and my own personal enjoyment of the movement) but you can
ey at the end of the day.

Accessory #2. Do not choose more than 1 deadlift variation.

quat
2 3 Reverse hyper4 Leg curls (lying or5 Box 6 Good 7
Barbell Glute Bridge Romanian Deadlift Barbell
Barbell Step-back Extentions
Glute sitting) Squats Mornings
High Bar Squats Lunges
Barbell Step-back Bridge
High Pin Squat Lunges Leg Extentions
High box squats
either "Out of the hole"/"Just past 90 degrees", 1 from acceleration

< Choose from drop down menu

< Choose from drop down menu

ch Press
2 3 4 5 6
Pec Dec Dips Incline Press Paused Slingshot

Spoto Press
(stopping
Spoto Press at 90*) 1.5inch
(Due to higher Time
(stopping at 90*)
under tension, reduce Board
Dumbell Shoulder Press (Due to 25-50%)
reps by higher Time Arnold
3+ Press
inch Board Slingshot Press
Pin
under tension, reduce
Floor Press reps by 25-50%) Press Slingshot Presses
(Pause first rep of each working set (sans AMRAP's))
e chest, 1 lockout exercise
 < Choose from drop down menu

< Choose from drop down menu

< Choose from drop down menu

dlift
2 3 4 5

Barbell Step-
ReverseFront Squats
Hyper High Pin Squat back Lunges
Paused Leg Extentions
Extenstions Back Extentions
Reverse hyper Deadlifts
Leg curls (lying
Romanian Deadlift Extentions or sitting) Good Mornings

< Choose from drop down menu

< Choose from drop down menu
 Reverse **Formatting cells located below in white text**
Barbell hyper Leg curls High Bar
Barbell
Paused Glute Romanian Extention (lying or Good Front Squat
High Bar Step-back
Squats Bridge Deadlift s sitting) Mornings Squats Squats Lunges

Spoto
Press
(stopping
at 90*)
(Due to
higher Time
Dumbell under
Close Grip tension,
Wide Grip Bench or Incline Paused Incline Shoulder reduce reps Arnold
BenchGrip Incline
Wide Pec Dec Dips
Board Press Slingshot Press Press by 25-50%) Press Slingshot
Bench Press Press Slingshot
 Defecit Reverse
Deadlifts Barbell Leg Hyper Back Barbell
(1.5-2.5 Front High Pin Step-back Extention Good Extenstio Extention Paused Glute
inch) Squats Squat Lunges s mornings ns s Deadlifts Bridge
 Barbell Leg curls Barbell Leg
Glute Romanian Stiff leg (lying
Barbell or
Barbell Front
Leg High Bar Step-back Extention
Bridge
Glute Deadlift
Front deadlifts sitting) Extention
High Pin Step-back Squats Squats High
Paused Lunges
box s
Bridge Squats Squat Lunges s Squats squats

Spoto
Press
(stopping
at 90*)
(Due to
Close Grip higher Time
1.5inch Bench or under 3+ inch
tension,
Board Board Floor reduce reps Board Pin
Press Press Press by 25-50%) Press Slingshot Presses Slingshot
 Back Leg curls
Romanian Extention (lying or
Deadlift s sitting)
 BROGAINS POWERBUILDING
Week
Day 1 (Bench Heavy,1Speed Bench, Week
Day 1 (Bench 2 Speed
Heavy, Week
Day 1 (Bench Heavy,3Speed Bench, Week
Day 1 (Bench Heavy,4Speed Bench,
Upper Hypertrophy) Bench, Upper Hypertrophy) Upper Hypertrophy) Upper Hypertrophy)
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Bench 77 x5 77 x5 78.0 AMRAP Bench 80 x5 80 x5 81 AMRAP Bench 77.00 x5 77.00 x5 78.00 AMRAP Bench 83.00 x3 83.00 x3 83.00 x3 78.00 AMRAP
Speed Bench 64 x3 64 x3 Speed Bench 65 x3 65 x3 Speed Bench 64.00 x3 64.00 x3 Speed Bench 64.00 x3 64.00 x3
Dips x6-8 x6-8 Dips x6-8 x6-8 Dips x6-8 x6-8 Dips x6-8
Dumbell Shoulder Press x6-8 x6-8 Dumbell Shoulder Press x6-8 x6-8 Dumbell Shoulder Press x6-8 x6-8 Dumbell Shoulder Press x6-8
High Rack Pulls x5-7 x5-7 90s Sustained Hold 1x90sec High Rack Pulls x5-7 x5-7 90s Sustained Hold 1x90sec
Wide-Grip Seated Row x10-12 x10-12 Wide-Grip Seated Row x10-12 x10-12 Wide-Grip Seated Row x10-12 x10-12 Wide-Grip Seated Row x10-12 x10-12
Wide-Grip Pull-ups x10-12 x10-12 Wide-Grip Pull-ups x10-12 x10-12 Wide-Grip Pull-ups x10-12 x10-12 Wide-Grip Pull-ups x10-12
Dumbell OHP x6-8 x6-8 Dumbell OHP x6-8 x6-8 Dumbell OHP x6-8 x6-8 Dumbell OHP x6-8
Hammer curls x8-10 x8-10 Hammer curls x8-10 x8-10 Hammer curls x8-10 x8-10 Hammer curls x8-10
Day 2 (Squat Heavy, Speed Day 2 (Squat Heavy, Speed Day 2 (Squat Heavy, Speed Squats, Day 2 (Squat Heavy, Speed Squats,
Squats, Lower Hypertrophy) Squats, Lower Hypertrophy) Lower Hypertrophy) Lower Hypertrophy)
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Squat 134 x5 134.00 x5 136 AMRAP Squat 137 x5 137 x5 138 AMRAP Squat 137.00 x5 137.00 x5 138.00 AMRAP Squat 148.00 x3 148.00 x3 148.00 x3 141.00 AMRAP
Speed Squats 110 x3 110.00 x3 Speed Squats 112 x3 112 x3 Speed Squats 112.00 x3 112.00 x3 Speed Squats 114.00 x3 114.00 x3
Paused Squats x10-12 x10-12 Paused Squats x10-12 x10-12 Paused Squats x10-12 x10-12 Paused Squats x3
Front Squats x10-12 x10-12 Front Squats x10-12 x10-12 Front Squats x10-12 x10-12 Front Squats x10-12
Day 3 (HIIT, Prowler, Day 3 (HIIT, Prowler, Day 3 (HIIT, Prowler, Day 3 (HIIT, Prowler,
Mobility) Mobility) Mobility) Mobility)
Bike HIIT x3 30s Hard 3-4m Slow Bike HIIT 30s Hard 3-4m Slow Bike HIIT 30s Hard 3-4m Slow x3 Bike HIIT 30s Hard 3-4m Slow x3
EMOTM Prowler Runs x4 EMOTM Prowler Runs x4 EMOTM Prowler Runs x4 EMOTM Prowler Runs x4
Mobility Routine Mobility Routine Mobility Routine Mobility Routine
Day 4 (Deadlift Heavy, Paused Day 4 (Deadlift Heavy, Paused Day 4 (Deadlift Heavy, Paused Day 4 (Deadlift Heavy, Paused
Press, Upper Hypertrophy) Press, Upper Hypertrophy) Press, Upper Hypertrophy) Press, Upper Hypertrophy)
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Deadlift 134.00 x5 134.00 x4 136.00 AMRAP Deadlift 137 x5 137 x4 138 AMRAP Deadlift 134.00 x5 134.00 x4 136.00 AMRAP Deadlift 144.00 x3 144.00 x3 144.00 x1 136.00 AMRAP
Bench 91.00 x1 64.00 x8 64.00 x8 64.00 x8 Bench 94 x1 65 x8 65 x8 65.00 x8 Bench 91.00 x1 64.00 x8 64.00 x8 64.00 x8 Bench 66.00 x7 66.00 x7 66.00 x7
Paused Press 81.00 (x3sec) 81.00 (x3sec) Paused Press 83 (x3sec) 83 (x3sec) Paused Press 81.00 (x3sec) 81.00 (x3sec) Paused Press 81.00 (x3sec)
Close Grip Bench or Board Press x5 x5 x5 Close Grip Bench or Board Press x5 x5 x5 Close Grip Bench or Board Press x5 x5 x5 Close Grip Bench or Board Press x5
Weighted Chin-ups x6-8 x6-8 Weighted Chin-ups x6-8 x6-8 Weighted Chin-ups x6-8 x6-8 Weighted Chin-ups x6-8
Z-bar Spider Curls x8-10 x8-10 Z-bar Spider Curls x8-10 x8-10 Z-bar Spider Curls x8-10 x8-10 Z-bar Spider Curls x8-10
Rear Delt Flys x15-20 x15-20 Rear Delt Flys x15-20 x15-20 Rear Delt Flys x15-20 x15-20 Rear Delt Flys x15-20
Day 6 (Squat Volume, Speed Day 6 (Squat Volume, Speed Day 6 (Squat Volume, Speed Day 6 (Squat Volume, Speed
Deadlifts, Lower Hypertrophy) Deadlifts, Lower Hypertrophy) Deadlifts, Lower Hypertrophy) Deadlifts, Lower Hypertrophy)
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Squat 158 x1 110 x8 110 x8 110 x8 Squat 161 x1 112 x8 112 x8 112 x8 Squat 161.00 x1 112.00 x8 112.00 x8 112.00 x8 Squat 118.00 x7 118.00 x7 118.00 x7
Paused Squats x6-8 x6-8 Paused Squats x6-8 x6-8 Paused Squats x6-8 x6-8 Paused Squats x6-8
Front Squats x6-8 x6-8 Front Squats x6-8 x6-8 Front Squats x6-8 x6-8 Front Squats x6-8
Speed Deadlift 110 x3 110 x3 Speed Deadlift 112 x3 112 x3 Speed Deadlift 110.00 x3 110.00 x3 Speed Deadlift 110.00 x3 110.00 x3
Day 7 (HIIT, Prowler, Day 7 (HIIT, Prowler, Day 7 (HIIT, Prowler, Day 7 (HIIT, Prowler,
Mobility) Mobility) Mobility) Mobility)
Bike HIIT x3 30s Hard 3-4m Slow Bike HIIT x3 30s Hard 3-4m Slow Bike HIIT x3 30s Hard 3-4m Slow Bike HIIT x3 30s Hard 3-4m Slow
EMOTM Prowler Runs x4 EMOTM Prowler Runs x4 EMOTM Prowler Runs x4 EMOTM Prowler Runs x4
Mobility Routine Mobility Routine Mobility Routine Mobility Routine

Training 1RM for Week 2 Training 1RM for Week 3 Training 1RM for Week 4 Training 1RM for Week 5
Exercise Reps New Training Max Exercise Reps New Training Max Exercise Reps New Training Max Exercise Reps New Training Max
Squat 7-8 < Choose from drop down menu 187 Squat 5-6 < Choose from drop down menu 187 Squat 7-8 < Choose from drop down menu 190 Squat 7-8 < Choose from drop down menu 193
Bench 9-10 < Choose from drop down menu 109 Bench 7-8 < Choose from drop down menu 106 Bench 5-6 < Choose from drop down menu 106 Bench 5-6 < Choose from drop down menu 106
Deadlift 7-8 < Choose from drop down menu 187 Deadlift 7-8 < Choose from drop down menu 184 Deadlift 5-6 < Choose from drop down menu 184 Deadlift 5-6 < Choose from drop down menu 184
 BROGAINS POWERBUILDING BROGAINS POWERBUILDING BROGAINS POWERBUILDING
Week
Day 1 (Bench Heavy,5Speed Bench, Week
Day 1 (Bench 6 Speed
Heavy, Week
Day 1 (Bench Heavy,7Speed Bench, Week
Day 1 (Bench Heavy,8Speed Bench,
Upper Hypertrophy) Bench, Upper Hypertrophy) Upper Hypertrophy) Upper Hypertrophy)
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Bench 80 x4 80 x4 78 AMRAP Bench 80 x4 80 x4 78 AMRAP Bench 81.00 x4 81.00 x4 80.00 AMRAP Bench 84.00 x3 84.00 x3 84.00 x3 80.00 AMRAP
Speed Bench 64 x3 64 x3 Speed Bench 64 x3 64 x3 Speed Bench 65.00 x3 65.00 x3 Speed Bench 65.00 x3 65.00 x3
Dips x6-8 x6-8 Dips x6-8 x6-8 Dips x6-8 x6-8 Dips x6-8
Dumbell Shoulder Press x6-8 x6-8 Dumbell Shoulder Press x6-8 x6-8 Dumbell Shoulder Press x6-8 x6-8 Dumbell Shoulder Press x6-8
High Rack Pulls x5-7 x5-7 90sec Sustained Hold x90sec High Rack Pulls x5-7 x5-7 90sec Sustained Hold x90sec
Wide-Grip Seated Row x10-12 x10-12 Wide-Grip Seated Row x10-12 x10-12 Wide-Grip Seated Row x10-12 x10-12 Wide-Grip Seated Row x10-12 x10-12
Wide-Grip Pull-ups x10-12 x10-12 Wide-Grip Pull-ups x10-12 x10-12 Wide-Grip Pull-ups x10-12 x10-12 Wide-Grip Pull-ups x10-12
Barbell OHP x6-8 x6-8 Barbell OHP x6-8 x6-8 Dumbell OHP x6-8 x6-8 Dumbell OHP x6-8
Hammer curls x8-10 x8-10 Hammer curls x8-10 x8-10 Hammer curls x8-10 x8-10 Hammer curls x8-10
Day 2 (Squat Heavy, Speed Day 2 (Squat Heavy, Speed Day 2 (Squat Heavy, Speed Squats, Day 2 (Squat Heavy, Speed Squats,
Squats, Lower Hypertrophy) Squats, Lower Hypertrophy) Lower Hypertrophy) Lower Hypertrophy)
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Squat 145 x4 145 x4 143 AMRAP Squat 139 x4 139 x4 136 AMRAP Squat 141.00 x4 141.00 x4 138.00 AMRAP Squat 148.00 x3 148.00 x3 148.00 x3 141.00 AMRAP
Speed Squats 116 x3 116 x3 Speed Squats 110 x3 110 x3 Speed Squats 112.00 x3 112.00 x3 Speed Squats 114.00 x3 114.00 x3
Paused Squats x10-12 x10-12 Paused Squats x10-12 x10-12 Paused Squats x10-12 x10-12 Paused Squats 3
Front Squats x10-12 x10-12 Front Squats x10-12 x10-12 Front Squats x10-12 x10-12 Front Squats x10-12
Day 3 (HIIT, Prowler, Day 3 (HIIT, Prowler, Day 3 (HIIT, Prowler, Day 3 (HIIT, Prowler,
Mobility) Mobility) Mobility) Mobility)
Bike HIIT x3 30s Hard 3-4m Slow Bike HIIT 30s Hard 3-4m Slow Bike HIIT 30s Hard 3-4m Slow x3 Bike HIIT 30s Hard 3-4m Slow x3
EMOTM Prowler Runs x4 EMOTM Prowler Runs x4 EMOTM Prowler Runs x4 EMOTM Prowler Runs x4
Mobility Routine Mobility Routine Mobility Routine Mobility Routine
Day 4 (Complete Rest or SS Day 4 (Complete Rest or SS Day 4 (Complete Rest or SS Day 4 (Complete Rest or SS
Cardio, Mobility) Cardio, Mobility) Cardio, Mobility) Cardio, Mobility)
Day 5 (Deadlift Heavy, Paused Day 5 (Deadlift Heavy, Paused Day 5 (Deadlift Heavy, Paused Day 5 (Deadlift Heavy, Paused
Press, Upper Hypertrophy) Press, Upper Hypertrophy) Press, Upper Hypertrophy) Press, Upper Hypertrophy)
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Deadlift 139 x4 139 x3 136 AMRAP Deadlift 139 x4 139 x3 136 AMRAP Deadlift 141.00 x4 141.00 x3 138.00 AMRAP Deadlift 148.00 x3 148.00 x3 148.00 x3 141.00 AMRAP
Bench 91 x1 66 x7 66 x7 66 x7 Bench 91 x1 66 x7 66 x7 66.00 x7 Bench 93.00 x1 67.00 x7 67.00 x7 67.00 x7 Bench 73.00 x6 73.00 x6 73.00 x6
Paused Press 81 (x3sec) 81 (x3sec) Paused Press 81 (x3sec) 81 (x3sec) Paused Press 82.00 (x3sec) 82.00 (x3sec) Paused Press 82.00 (x2-3sec)
Close Grip Bench or Board Press x5 x5 x5 Close Grip Bench or Board Press x5 x5 x5 Close Grip Bench or Board Press x5 x5 x5 Close Grip Bench or Board Press x5
Weighted Chin-ups x6-8 x6-8 Weighted Chin-ups x6-8 x6-8 Weighted Chin-ups x6-8 x6-8 Weighted Chin-ups x6-8
Z-Bar Spider Curls x8-10 x8-10 Z-Bar Spider Curls x8-10 x8-10 Z-Bar Spider Curls x8-10 x8-10 Z-Bar Spider Curls x8-10
Rear Delt Flys x15-20 x15-20 Rear Delt Flys x15-20 x15-20 Rear Delt Flys x15-20 x15-20 Rear Delt Flys x15-20
Day 6 (Squat Volume, Speed Day 6 (Squat Volume, Speed Day 6 (Squat Volume, Speed Day 6 (Squat Volume, Speed
Deadlifts, Lower Hypertrophy) Deadlifts, Lower Hypertrophy) Deadlifts, Lower Hypertrophy) Deadlifts, Lower Hypertrophy)
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Squat 166 x1 120 x7 120 x7 120 x7 Squat 158 x1 114 x7 114 x7 114.00 x7 Squat 161.00 x1 116.00 x7 116.00 x7 116.00 x7 Squat 129.00 x6 129.00 x6 129.00 x6
Paused Squats x6-8 x6-8 Paused Squats x6-8 x6-8 Paused Squats x6-8 x6-8 Paused Squats 3
Front Squats x6-8 x6-8 Front Squats x6-8 x6-8 Front Squats x6-8 x6-8 Front Squats x6-8
Speed Deadlift 110 x3 110 x3 Speed Deadlift 110 x3 110 x3 Speed Deadlift 112.00 x3 112.00 x3 Speed Deadlift x3 0.00 x3

Day 7 (Mobility) Day 7 (Mobility) Day 7 (Mobility) Day 7 (Mobility)

Mobility Routine Mobility Routine Mobility Routine Mobility Routine

Training 1RM for Week 6 Training 1RM for Week 7 Training 1RM for Week 8 Training 1RM for Week 9
Exercise Reps New Training Max Exercise Reps New Training Max Exercise Reps New Training Max Exercise Reps New Training Max
Squat 7-8 < Choose from drop down menu 184 Squat 7-8 < Choose from drop down menu 187 Squat 7-8 < Choose from drop down menu 190 Squat 7-8 < Choose from drop down menu 193
Bench 7-8 < Choose from drop down menu 106 Bench 7-8 < Choose from drop down menu 108 Bench 5-6 < Choose from drop down menu 108 Bench 7-8 < Choose from drop down menu 110
Deadlift 5-6 < Choose from drop down menu 184 Deadlift 7-8 < Choose from drop down menu 187 Deadlift 7-8 < Choose from drop down menu 190 Deadlift 7-8 < Choose from drop down menu 193

Arny
 BROGAINS POWERBUILDING BROGAINS POWERBUILDING BROGAINS POWERBUILDING
Week
Day 1 (Bench Heavy,9Speed Bench, WeekHeavy,
Day 1 (Bench 10 Speed DayWeek 11Heavy,
1 (Bench (Peak Start)
Speed Bench, (Peak Week)
Day 1 (Squat Week
Singles, 12
Bench
Upper Hypertrophy) Bench, Upper Hypertrophy) Upper Hypertrophy) Singles, Deadlift Singles)
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Bench 86 x3 86 x3 86 x3 81 AMRAP Bench 83 x3 83 x3 83 x3 78 AMRAP Bench 85 x3 83 x3 83 x3 Squat 147 x1 147 x1
Speed Bench 66 x3 66 x3 Speed Bench 64 x3 64 x3 Speed Bench 64 x3 Bench 85 x1 85 x1
Dips x6-8 x6-8 Dips x6-8 x6-8 Dips x6-8 Deadlift 147 x1 147 x1
Dumbell Shoulder Press x6-8 x6-8 Dumbell Shoulder Press x6-8 x6-8 Dumbell Shoulder Press x6-8 Day 2 (Complete Rest or SS
High Rack Pulls x5 x5 90sec Dbl Overhand Hold x90sec High Rack Pulls x5 Cardio, Mobility) If Peaking for a Meet:
Wide-Grip Seated Row x10-12 x10-12 Wide-Grip Seated Row x10-12 x10-12 Wide-Grip Seated Row x10-12 Day 3 (Complete Rest or SS
Complete Day 1 of Week 12, (these lifts should be your openers) then
Wide-Grip Pull-ups x10-12 x10-12 Wide-Grip Pull-ups x10-12 x10-12 Wide-Grip Pull-ups x10-12 Cardio, Mobility) take 3-4 days of complete rest before your competion.
Dumbell OHP x6-8 x6-8 Dumbell OHP x6-8 x6-8 Dumbell OHP x6-8 Day 4 (Squat 1RM Test)
Bicep curls x8-10 x8-10 Bicep curls x8-10 x8-10 Bicep curls x8-10 Set 1 Set 2 Set 3 Set 4+
Day 2 (Squat Heavy, Speed Day 2 (Squat Heavy, Speed Day 2 (Squat Heavy, Speed Squats, Squat 55 x5 92 x5 116 x3 x1
Squats, Lower Hypertrophy) Squats, Lower Hypertrophy) Lower Hypertrophy) New 1RM
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Day 5
(Bench
Squat 151 x3 151 x3 151 x3 143 AMRAP Squat
Speed 144 x3 144 x3 144 x3 136 AP Squat
Speed 147 x3 144 x3 144 x3 1RM Test)
Speed Squats 116 x3 116 x3 Squats
Paused 110 x3 110 x3 Squats
Paused 110 x3 Set 1 Set 2 Set 3 Set 4+
Paused Squats x10-12 x10-12 Squats
Front x10-12 x10-12 Squats
Front x10-12 Bench 32 x5 53 x5 67 x3 x1
Front Squats x10-12 x10-12 Squats x10-12 x10-12 Squats x10-12 Day 6 (Complete Rest or SS New 1RM
Day3 (Complete Rest or SS Day3 (Complete Rest or SS Day3 (Complete Rest or SS Cardio, Mobility)
Cardio, Mobility) Cardio, Mobility) Cardio, Mobility)
Day 4 (Deadlift Heavy, Paused Day 4 (Deadlift Heavy, Paused Day 4 (Deadlift Heavy, Paused Day 7 (Deadlift 1RM Test)
Press, Upper Hypertrophy) Press, Upper Hypertrophy) Press, Upper Hypertrophy) Set 1 Set 2 Set 3 Set 4+
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Deadlift 55 x5 92 x5 116.00 x3 x1
Deadlift 151 x3 151 x3 151 x1 143 AMRAP Deadlift 144 x3 144 x3 144 x1 136 AMRAP Deadlift 147 x3 144 x3 New 1RM
Bench 95 x1 75 x6 75 x6 75 x6 Bench 91 x1 72 x6 72 x6 72 x6 Bench 72 x6 72 x6 72 x6 Potential New 1RM's
Paused Press 84 (x3sec) 84 (x3sec) Paused Press 81 (x3sec) 81 (x3sec) Paused Press 81 (x3sec) Exercise Low End 90% Upper End 94%
Close Grip Bench or Board Press x5 x5 x5 Close Grip Bench or Board Press x5 x5 x5 Close Grip Bench or Board Press Squat 166 173
Weighted Chin-ups x6-8 x6-8 Weighted Chin-ups x6-8 x6-8 Weighted Chin-ups x6-8 Bench 95 100
Spider Curls x8-10 x8-10 Spider Curls x8-10 x8-10 Spider Curls Deadlift 166 173
Rear Delt Flys x15-20 x15-20 Rear Delt Flys x15-20 x15-20 Rear Delt Flys
Day 5 (Complete Rest or SS Day 5 (Complete Rest or SS Day 5 (Complete Rest or SS
Day 6 Cardio, Mobility) Speed
(Squat Climbing, DayCardio, Mobility)
6 (Squat Climbing, Day 6 Cardio, Mobility) Speed
(Squat Climbing, Note on Testing 1RM's:
Deadlifts, Lower Speed Deadlifts, Lower Deadlifts, Lower After 3 sets, warm up 's from sets #4+ should jump in 40-50lb incriment singles
Hypertrophy) Hypertrophy) Hypertrophy)
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 until you get within 10% of your previous 1RM . DO NOT EXPECT TO
Squat 166 x1 131 x6 131 x6 131 x6 Squat 158 x1 125 x6 125 x6 125 x6 Squat 125 x6 125 x6 125 x6 ACHIEVE YOUR 'TRAINING' 1RM. (it's simply a 'value' that helps for programming
Paused Squats x6-8 x6-8 Paused Squats x6-8 x6-8 Paused Squats x6-8 progression) However, you should be able to predictably hit within 90-94% of this
Front Squats x6-8 x6-8 Front Squats x6-8 x6-8 Front Squats training1RM.
Speed Deadlift 116 x3 116 x3 Speed Deadlift 110 x3 110 x3 Speed Deadlift
Day 7 (HIIT, Prowler, Day 7 (HIIT, Prowler, Day 7 (Complete Rest or SS
Mobility) Mobility) Cardio, Mobility)
Bike HIIT x3 30s Hard 3-4m Slow Bike HIIT x3 30s Hard 3-4m Slow
EMOTM Prowler Runs x4 EMOTM Prowler Runs x4
Mobility Routine Mobility Routine

Training 1RM for Week 10 Training 1RM for Week 11

Exercise Reps New Training Max Exercise Reps New Training Max
Squat 5-6 < Choose from drop down menu 184 Squat 5-6 < Choose from drop down menu 184
Bench 7-8 < Choose from drop down menu 106 Bench 5-6 < Choose from drop down menu 106
Deadlift 5-6 < Choose from drop down menu 184 Deadlift 5-6 < Choose from drop down menu 184