THIBARMY Prog Conjugate Bodybuilding v2

C O N J U G AT E B O DY B U I L D I N G
WEEK 1
SCHEDULE
M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY SAT U R DAY S U N DAY
O P T I O N A L O P T I O N A L
Dynamic / Repetitive Dynamic / Repetitive

Max Effort Double Max Effort Double
Effort Effort
Stimulation Stimulation
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W E E K 1 - M O N DAY – M A X E F F O RT
EXERCISE SETS REPS REST T E M P O/ M E T H O D/ N OT E S
A S Q UAT OV E R C O M I N G I S O M E T R I C S* 4 6 seconds 90 sec. Overcoming isometrics at 90 deg knee angle
Gradually ramp up to your 3RM

B Z E R C H E R S Q UAT Ramp Ramp to 3RM By feel
for the day in 5-8 sets
https://thibarmy.com/special-exercises-series-no-13-
C U P P E R B AC K D E A D L I F T 4 4-6 120-150 sec
upper-drop-snatch/
K B SW I N G ( R U S S I A N : O N LY TO Be as explosive as possible and tense hard

D1 4 8-10 90 sec to prevent the KB from going above the shoulder
SHOULDER HEIGHT) joint (read up on "hardstyle KB swing")
REVERSE HYPER OR GLUTE HAM

D2 4 12-15 120 sec D1 and D2 are alternated
R A I S E O R B AC K E X T E N S I O N
Use a little bit of lower back/calves action

E1 B A R B E L L C H E AT E D S H R U G S 4 4-6 75 sec
but still mostly traps
R E A R D E LT S M AC H I N E O R 3030 tempo
E2 4 10-12 120 sec
E1 & E2 are alternated
D B R E A R D E LT S R A I S E
* Visit: https://thibarmy.com/isometrics-underrated-training-tool/ for more info on overcoming isometrics

W E E K 1 - T U E S DAY (O P T I O N A L E X T R A WO R KO U T ) - D O U B L E S T I M U L AT I O N
A LEG PRESS 3 20-30 reps 180 sec. Just pump the reps, go fairly fast, do not go to failure
B LY I N G L E G C U R L 4 10-12 120 sec 3030 tempo
C C A B L E S E AT E D R OW 4 10-12 120 sec Hold peak contraction 2 sec on each rep
D BARBELL CURL 4 10-12 120 sec 4-5 sec eccentric
E1 S TA N D I N G C A B L E C R U N C H E S 4 10-12 None D1 & D2 are a superset
Slow and squeeze, try to fry your abdominals

E2 SWISS BALL CRUNCHES 4 6-15 120 sec
in as little reps as possible
W E E K 1 - W E D N E S DAY – M A X E F F O R T
BENCH PRESS
A 4 6 seconds 90 sec. Overcoming isometrics at 90 deg elbow angle
OV E R C O M I N G I S O M E T R I C S*
B C LO S E- G R I P F LO O R P R E S S Ramp Ramp to 3RM By feel Gradually ramp up to your 3RM for the day in 5-8 sets
C M I L I TA R Y P R E S S 4 4-6 120-150 sec
D1 DB PUSH PRESS 4 4-6 90 sec 40X0 tempo... lift explosively and lower in 4 seconds
D2 D B L AT E R A L R A I S E 4 8-10 120 sec D1 and D2 are alternated
B E N T OV E R B A R B E L L R OW W I T H Use a little bit of lower back action at the end

E1 3 4-6 120 sec
the torso is about at a 45 degrees angle
S L I G H T C H E AT
Squeeze the peak contraction 2 sec per rep

E2 P E N D L AY R OW 3 8-10 120 sec
F LO O R D U M B B E L L T R I C E P S Pause for 2 sec on floor

F1 3 4-6 30 sec
Explode on the way up
EXTENSION
Do as many reps as you can in 60 sec,

F2 B A N D T R I C E P S P R E S S D OW N 3 Maximum in 60 sec 180 sec
you can take short pauses if needed

W E E K 1 - T H U R S DAY (O P T I O N A L E X T R A WO R KO U T ) - D O U B L E S T I M U L AT I O N
A DB BENCH PRESS 3 20-30 reps 180 sec. Just pump the reps, go fairly fast, do not go to failure
B T- B A R R OW O R S E A L R OW 4 10-12 120 sec Hold peak contraction 2 sec per rep
C BARBELL FRONT RAISE 4 10-12 120 sec
D R O P E T R I C E P S P R E S S D OW N 4 10-12 120 sec

W E E K 1 - F R I DAY – DY N A M I C/ R E P E T I T I V E E F F O R T
B A R B E L L J U M P S Q UAT O R P OW E R
Jump squat = 20% of squat
A C L E A N F R O M H A N G O R P OW E R 4 5 90 sec.
Clean/Snatch = 70%
S N ATC H F R O M H A N G
Use 50% and focus on maximum acceleration on

B B AC K S Q UAT 6 3 60 sec the way up. Use the rebound if it's natural for you,
but don't use it if it messes with your mechanics
C P I N P U L L F R O M 2 " B E LOW K N E E S 3 8-10 reps 120-150 sec Reset on every rep, do not bounce on the pins
Reset on every jump

D1 VERTICAL JUMP 4 5 90 sec
Focus on maximum height
H AC K S Q UAT O R L E G P R E S S O R D1 and D2 are alternated

D2 4 12-15 180 sec
4020 tempo
G O B L E T S Q UAT
Reset on every jump

E1 B R OA D J U M P S 4 3 90 sec
Focus on maximum distance
4020 tempo
E2 DB ROMANIAN DEADLIFT 4 12-15 180 sec
W E E K 1 - SAT U R DAY – DY N A M I C/ R E P E T I T I V E E F F O R T
M E D I C I N E B A L L T H R OW
Med ball = 16-20lbs
A OV E R H E A D O R P U S H P R E S S O R 4 5 90 sec.
Push press/Jerk = 70%
P OW E R J E R K O R S P L I T J E R K
Use 50% and focus on maximum

B BENCH PRESS 6 3 60 sec
acceleration on the way up.
4 seconds eccentric
C BEHIND THE NECK PRESS 3 8-10 reps 120-150 sec
Don't lower the bar more than mouth level
If you bench press less than 1.5 times your body weight,
D1 P LYO P U S H U P S 4 5 90 sec
put your hands on a bench instead of from the floor
D1 and D2 are alternated

D2 INCLINE DB PRESS 4 12-15 180 sec
4020 tempo
Use a little bit of lower back momentum to

E1 D B L AT E R A L R A I S E C H E AT E D 3 6 90 sec
create acceleration and lift more weight
3020 tempo
E2 D B L AT E R A L R A I S E S T R I C T 3 8-10 180 sec
P OW E R C L E A N F R O M T H E H A N G
F1 O R S N ATC H G R I P H I G H P U L L 4 3-5 90 sec
( H A N G ) O R P OW E R S H R U G S
S E AT E D C A B L E R OW ( N E U T R A L Squeeze peak contraction 2 sec on each rep

F2 4 8-10 180 sec
F1 & F2 are alternated
G R I P)
WEEK 2
SCHEDULE

Effort Effort

Set the pins at the mid-range point, ramp up to

A S Q UAT F U N C T I O N A L I S O M E T R I C S* Ramp 6 seconds By feel the maximum weight you can lift one inch and
hold for 6 seconds, take 5-8 sets
B Z E R C H E R S Q UAT Ramp Ramp to 2RM By feel Gradually ramp up to your 2RM for the day in 5-8 sets
upper-drop-snatch/
Use a slow eccentric (4-5 seconds) but

D L E G P R E S S O R H AC K S Q UAT 4 8-10 90 sec
an explosive/aggressive concentric

E1 B A R B E L L C H E AT E D S H R U G S 4 4-6 75 sec
R E A R D E LT S M AC H I N E O R D B 3030 tempo
E2 4 10-12 120 sec
R E A R D E LT S R A I S E

W E E K 2 - T U E S DAY (O P T I O N A L E X T R A WO R KO U T ) – D O U B L E S T I M U L AT I O N
LEG EXTENSION OR 15-20 reps

A 3
30 yards
180 sec. 2020 tempo on extensions
S L E D WA L K I N G B AC K WA R D S
B W E I G H E D B AC K E X T E N S I O N 4 10-12 120 sec Hold peak contraction 2 sec
C S T R A I G H T-A R M S P U L L D OW N 4 10-12 120 sec 3030 tempo
D P R E AC H E R C U R L 4 10-12 120 sec 3030 tempo

BENCH PRESS Set the pins at the mid-range point, ramp up to

A Ramp 6 seconds By feel the maximum weight you can lift one inch and
F U N C T I O N A L I S O M E T R I C S* hold for 6 seconds, take 5-8 sets
Use a very slight cheat at the bottom to create some

D D B L AT E R A L R A I S E 4 8-10 120 sec
momentum and use more weight
B E N T OV E R B A R B E L L R OW W I T H Use a little bit of lower back action at the end the

E1 3 4-6 120 sec
torso is about at a 45 degrees angle
S L I G H T C H E AT
Squeeze the peak contraction 2 sec per rep

E2 P E N D L AY R OW 3 8-10 120 sec

F1 3 4-6 30 sec
EXTENSION

F2 B A N D T R I C E P S P R E S S D OW N 3 Maximum in 60 sec 180 sec

W E E K 2 - T H U R S DAY (O P T I O N A L E X T R A WO R KO U T ) – D O U B L E S T I M U L AT I O N
A DB INCLINE BENCH PRESS 3 20-30 reps 180 sec. Just pump the reps, go fairly fast, do not go to failure
C S E AT E D D B C L E A N 4 10-12 120 sec
D V- B A R T R I C E P S P R E S S D OW N 4 10-12 120 sec

Clean/Snatch = 72.5%

S U M O P I N P U L L F R O M 2 " B E LOW
C 3 8-10 reps 120-150 sec Reset on every rep, do not bounce on the pins
KNEES
Step down, don't jump down

D1 B OX J U M P 4 5 90 sec Don't use the highest box, it's just
to lessen the landing forces

D2 4 12-15 180 sec
4020 tempo
G O B L E T S Q UAT
Reset on every jump

4020 tempo
E2 DB ROMANIAN DEADLIFT 4 12-15 180 sec
Med ball = 20-24lbs
Push press/Jerk = 72.5%

PA R T I A L S E AT E D S H O U L D E R Set pins at eyes level

C 3 8-10 reps 120-150 sec
4 seconds eccentric
PRESS FROM PIN
D INCLINE DB PRESS 4 12-15 180 sec 4020 tempo
E D B L AT E R A L R A I S E S T R I C T 3 8-10 180 sec 3020 tempo
F1 O R S N ATC H G R I P H I G H P U L L 4 3-5 90 sec
S E AT E D C A B L E R OW Squeeze peak contraction 2 sec on each rep

F2 4 8-10 180 sec
( N E U T R A L G R I P)
WEEK 3
SCHEDULE

Effort Effort

Set the pins at the mid-range point, ramp up

A S Q UAT H E AV Y PA R T I A L S Ramp 1 By feel to the maximum weight you can lift, after your
rep lower the bar down slowly back on the pins
B Z E R C H E R S Q UAT Ramp Ramp to 1RM By feel Gradually ramp up to your 1RM for the day in 5-8 sets
upper-drop-snatch/
Use a slow eccentric (4-5 seconds) but an

D L E G P R E S S O R H AC K S Q UAT 2 8-10 90 sec
explosive/aggressive concentric
R E A R D E LT S M AC H I N E O R
E 2 10-12 120 sec 3030 tempo
H I P B E LT S Q UAT O R
A 3 15-20 reps 180 sec. 2020 tempo on extensions
G O B L E T S Q UAT
B W E I G H E D B AC K E X T E N S I O N 4 10-12 120 sec Hold peak contraction 2 sec
C FAC E P U L L S 4 10-12 120 sec Hold peak contraction 2 seconds
D DB HAMMER CURL 4 10-12 120 sec Hold peak contraction 2 seconds

Set the pins at the mid-range point, ramp up to the

A B E N C H P R E S S H E AV Y PA R T I A L S Ramp 6 seconds By feel maximum weight you can lift, after your rep lower
the bar down slowly back on the pins, take 5-8 sets
D P E N D L AY R OW 3 8-10 120 sec Squeeze the peak contraction 2 sec per rep

E1 3 4-6 30 sec
EXTENSION

E2 B A N D T R I C E P S P R E S S D OW N 3 Maximum in 60 sec 180 sec
A DIPS 3 Max reps 180 sec.
B L AT P U L L D OW N S U P I N AT E D 4 10-12 120 sec Hold peak contraction 2 sec per rep
C B E N T OV E R L AT E R A L R A I S E 4 10-12 120 sec
REVERSE GRIP TRICEPS

D 4 10-12 120 sec
P R E S S D OW N
Clean/Snatch = 75%

Elevate FRONT of feat 1"

C ROMANIAN DEADLIFT 3 8-10 reps 120-150 sec
4 sec eccentric

D1 B OX J U M P 3 5 90 sec Don't use the highest box, it's just
to lessen the landing forces

D2 3 12-15 180 sec
4020 tempo
G O B L E T S Q UAT
Reset on every jump

4020 tempo
E2 LY I N G L E G C U R L 3 12-15 180 sec
Med ball = 20-24lbs
Push press/Jerk = 75%

PA R T I A L S E AT E D S H O U L D E R Set pins at FOREHEAD level

C 3 8-10 reps 120-150 sec
4 seconds eccentric
PRESS FROM PIN
D D B S E AT E D S H O U L D E R P R E S S 4 8-10 180 sec 4020 tempo
E1 O R S N ATC H G R I P H I G H P U L L 3 3-5 90 sec

E2 3 8-10 180 sec
WEEK 4
SCHEDULE

Effort Effort

A H AC K S Q UAT Ramp Ramp By feel Gradually ramp up to your 3RM for the day in 5-8 sets
B U P P E R B AC K D E A D L I F T Ramp 4 120-180 sec
upper-drop-snatch/
Use a slow eccentric (4-5 seconds) but an

C Z E R C H E R S Q UAT 2 3 120-180 sec
explosive/aggressive concentric
D P OW E R S H R U G S 2 4 120 sec
R E A R D E LT S M AC H I N E O R
E 2 4 120 sec 3030 tempo
A WA L K I N G LU N G E S 3 15-20 reps 8-10 per leg
B S E AT E D B A N D L E G C U R L 3 10-12 20-25
C B A N D P U L L A PA R T 3 10-12 12-15 Hold peak contraction 2 seconds
D CABLE CURL 3 10-12 12-15
E1 S TA N D I N G C A B L E C R U N C H E S 4 10-12 10-12 D1 & D2 are a superset

E2 SWISS BALL CRUNCHES 4 6-15 6-15
W E E K 4 - W E D N E S DAY – M A X E F F O RT
M AC H I N E C H E S T P R E S S O R
A Ramp Ramp to 3RM By feel Gradually ramp up to your 3RM for the day in 5-8 sets
S M I T H M AC H I N E B E N C H P R E S S
B C LO S E- G R I P B E N C H P R E S S 3 4-6 120-150 sec 4-5 seconds eccentric
C P E N D L AY R OW 3 8-10 120 sec Squeeze the peak contraction 2 sec per rep
F LO O R D U M B B E L L Pause for 2 sec on floor

D1 3 4-6 30 sec
TRICEPS EXTENSION

D2 B A N D T R I C E P S P R E S S D OW N 3 Maximum in 60 sec 180 sec
A P U S H - U P S E L E VAT E D F E AT 3 Max reps 180 sec.
B L AT P U L L D OW N P R O N AT E D 4 10-12 120 sec Hold peak contraction 2 sec per rep
C P R E AC H E R C U R L 4 10-12 120 sec
D LY I N G D B T R I C E P S E X T E N S I O N 4 10-12 120 sec


A B AC K S Q UAT 6 3 60 sec the way up. Use the rebound if it's natural for you,
Elevate FRONT of feat 1"

B ROMANIAN DEADLIFT 3 8-10 reps 120-150 sec
4 sec eccentric

C1 B OX J U M P 3 5 90 sec Don't use the highest box, it's just to
lessen the landing forces
H AC K S Q UAT O R L E G P R E S S C1 and C2 are alternated

C2 3 12-15 180 sec
4020 tempo
O R G O B L E T S Q UAT
D LY I N G L E G C U R L 3 12-15 180 sec 4020 tempo

Med ball = 20-24lbs
Push press/Jerk = 77.5%

PA R T I A L S E AT E D S H O U L D E R Set pins at eyes level

C 3 8-10 reps 120-150 sec
4 seconds eccentric
P R E S S F R O M P I N , C LO S E G R I P
D D B S E AT E D S H O U L D E R P R E S S 4 8-10 180 sec 4020 tempo
E1 O R S N ATC H G R I P H I G H P U L L 3 3-5 90 sec

E2 3 8-10 180 sec
WEEK 5
SCHEDULE

Effort Effort

D E A D L I F T OV E R C O M I N G Overcoming isometrics just below the knees

A 4 6 seconds 90 sec. (use straps) for 6 seconds, maintain same
I S O M E T R I C S* position as during deadlift
B F R O N T S Q UAT Ramp Ramp to 3RM By feel Gradually ramp up to your 3RM for the day in 5-8 sets
This is the same motion as a goodmorning

C ZERCHER GOODMORNING 4 4-6 120-150 sec or Romanian deadlift but with the bar held
in the crooks of your elbows
Lower the bar to just below the knees like

D1 CLEAN PULL FROM THE HANG 4 4-6 90 sec in a Romanian deadlift, then stand up explosively,
finishing with a powerful shrug at the top

D U M B B E L L S P OW E R C L E A N
E 4 6-8 120 sec
FROM THE HANG

30m
A O R STATO N A R Y B I K E W I T H A 4
30 seconds
180 sec.
LOT O F R E S I S TA N C E
B B U LG A R I A N S P L I T S Q UAT 3 10-12 per leg 120 sec 3010 tempo
C S TA N D I N G B A R B E L L C U R L 4 10-12 120 sec 40X0 tempo
D1 S TA N D I N G C A B L E C R U N C H E S 4 10-12 None D1 & D2 are a superset
As heavy as possible
D2 FA R M E R 'S WA L K 4 20m 120 sec
Focus on position, walk, don't run
M I L I TA R Y P R E S S OV E R C O M I N G
A 4 6 seconds 90 sec. Overcoming isometrics with bar at forehead level
I S O M E T R I C S*
B C LO S E- G R I P B E N C H P R E S S Ramp Ramp to 3RM By feel Gradually ramp up to your 3RM for the day in 5-8 sets
C LO S E- G R I P I N C L I N E
C 4 4-6 120-150 sec
BENCH PRESS
D1 D B L AT E R A L R A I S E S T R I C T 4 8-10 90 sec 30X0 tempo... lift explosively and lower in 3 seconds

D2 P R O N AT E D L AT P U L L D OW N 4 8-10 120 sec
Hold peak contraction 2 seconds
E1 DB FRONT RAISE 3 8-10 90 sec 30X0 tempo ... lift explosively and lower in 3 seconds
S E AT E D C A B L E R OW Squeeze the peak contraction 2 sec per rep

E2 3 8-10 120 sec
( B E N C H P R E S S G R I P)
LY I N G E Z B A R T R I C E P S Eccentric in 4-5 seconds

F1 4 4-6 45 sec
EXTENSIONS
F2 DB HAMMER CURL 4 6-8 120 sec Hold peak contraction 2 seconds on every rep

D B F L I E S O R P E C D E C K M AC H I N E
A 4 12-15 120 sec.
O R C A B L E C R O S S- OV E R
D B L AT E R A L R A I S E S E AT E D
C 4 12-15 120 sec
ON INCLINE BENCH
D PUSH UPS 4 Max reps 120 sec

Don't use a super high box... 16-20".

A DEPTH JUMPS 4 5 90 sec.
Land solidly and jump as high as you can
Use 50% and focus on maximum acceleration

B B AC K S Q UAT 6 3 60 sec on the way up. Use the rebound if it's natural for you,
C 4 4-6 120-180 sec
OR CLEAN PULL FROM HANG
KB JUMP (KETTLEBELL Reset on every jump

D1 4 5 90 sec Start every jump with the KB on the floor
H E L D B E T W E E N L E G S) 16-20kg KB

D2 K B G O B L E T S Q UAT 4 20 seconds 180 sec Do as many squats as you can in 20 seconds using the
same KB you used on D1... GO FAST!!!
J U M P LU N G E S Reset on every jump

E1 4 3/leg 90 sec
Focus on maximum height, alternate leg on eveyr rep
( B O DY W E I G H T O N LY )
4020 tempo
E2 SINGLE LEG CURL 4 8-10 per leg 180 sec Alternate legs on every rep
Using 30%
In twitch reps you only do the bottom 1/4
A B E N C H P R E S S T W I TC H R E P S 4 6 90 sec.
of the reps but you go as fast as humanly possible
when you go down, up and in the transitions

on the way up.
Explode violently on the concentric (try to punch the

C PUSH PRESS 4 4-6 120-150 sec
ceiling) and do the eccentric in 3 seconds
D D I P S (W E I G H T E D I F P O S S I B L E ) 4 12-15 180 sec 4020 tempo
BARBELL FRONT RAISE Use a little bit of lower back momentum to

E1 3 5 90 sec
S L I G H T LY C H E AT E D
3020 tempo
E2 BARBELL FRONT RAISE STRICT 3 8-10 180 sec
F1 3 5 90 sec
BARBELL CURL
3030 tempo
F2 BARBELL CURL STRICT 3 8-10 180 sec
WEEK 6
SCHEDULE

Effort Effort

D E A D L I F T OV E R C O M I N G Start with the bar 2" below knees, ramp up to the

A Ramp 6 seconds 90 sec.
heaviest you can lift 1" and hold for 6 sec
B F R O N T S Q UAT Ramp Ramp to 2RM By feel Gradually ramp up to your 2RM for the day in 5-8 sets
This is the same motion as a goodmorning or

C ZERCHER GOODMORNING 4 4-6 120-150 sec Romanian deadlift but with the bar held in the crooks
of your elbows
Lower the bar to just below the knees like

D1 CLEAN PULL FROM THE HANG 4 4-6 90 sec in a Romanian deadlift, then stand up explosively,
finishing with a powerful shrug at the top

E 4 6-8 120 sec
FROM THE HANG

30m
A O R STATO N A R Y B I K E W I T H 4
30 seconds
180 sec.
A LOT O F R E S I STA N C E
B WA L K I N G LU N G E S 3 10-12 per leg 120 sec
C P R E AC H E R C U R L 4 10-12 120 sec 4010 tempo
M I L I TA R Y P R E S S OV E R C O M I N G Start with the bar at forehead level and ramp up to the

A Ramp 6 seconds 90 sec.
heaviest weight you can lift 1 inch and hold 6 seconds
B C LO S E- G R I P B E N C H P R E S S Ramp Ramp to 2RM By feel Gradually ramp up to your 2RM for the day in 5-8 sets
C LO S E- G R I P I N C L I N E
C 4 4-6 120-150 sec
BENCH PRESS
D1 D B L AT E R A L R A I S E S T R I C T 4 8-10 90 sec 30X0 tempo... lift explosively and lower in 3 seconds

D2 P R O N AT E D L AT P U L L D OW N 4 8-10 120 sec
E1 DB FRONT RAISE 3 8-10 90 sec 30X0 tempo ... lift explosively and lower in 3 seconds

E2 3 8-10 120 sec
S U P I N AT E D G R I P
LY I N G E Z B A R T R I C E P S Eccentric in 4-5 seconds

F1 4 4-6 45 sec
EXTENSIONS
F2 DB HAMMER CURL 4 6-8 120 sec Hold peak contraction 2 seconds on every rep

A 4 12-15 120 sec.
R E A R D E LT S M AC H I N E
B O R FAC E P U L L O R B E N T OV E R 4 12-15 120 sec Hold peak contraction 2 sec per rep
L AT E R A L R A I S E
D B F R O N T R A I S E S E AT E D
C 4 12-15 120 sec
ON INCLINE BENCH
D DIPS 4 Max reps 120 sec



C 4 4-6 120-180 sec



E1 4 3/leg 90 sec
4020 tempo
Using 35%

on the way up.

D DECLINE DB PRESS 4 15-20 180 sec 3010 tempo
DUMBBELL FRONT RAISE Use a little bit of lower back momentum to

E1 3 5 90 sec
3020 tempo
E2 DUMBBELL FRONT RAISE STRICT 3 8-10 180 sec
F1 3 5 90 sec
HAMMER CURL
3030 tempo
F2 STRICT HAMMER CURL 3 8-10 180 sec
WEEK 7
SCHEDULE

Effort Effort

Do 4-5 gradually heavier front squat sets

A F R O N T S Q UAT WA R M U P 4-5 3 By feel
ending at around 80% for 3 reps
F R O N T S Q UAT WA L K- O U T Walk out with the bar as if doing a front squat,

B 3 6 seconds 90 sec. slightly unlock your knees and hold 6 seconds.
AND HOLD Set 1 = 100%, Set 2 = 105%, Set 3 = 110%
Gradually ramp up to your 1RM for the day start

C F R O N T S Q UAT Ramp Ramp to 1RM By feel
with the weight you use on your next to last set on A
This is the same motion as a goodmorning

D ZERCHER GOODMORNING 3 4-6 120-150 sec or Romanian deadlift but with the bar held
in the crooks of your elbows

E 3 12-15 120 sec
F 3 6-8 120 sec
FROM THE HANG

30m
A O R STATO N A R Y B I K E W I T H 4
30 seconds
180 sec.
A LOT O F R E S I STA N C E
B R E V E R S E WA L K I N G L U N G E S 3 10-12 per leg 120 sec
C R E V E R S E P R E AC H E R C U R L 4 10-12 120 sec 4010 tempo
C LO S E- G R I P B E N C H Do 4-5 gradually heavier close grip bench sets ending

A 4-5 3 By feel
at around 80% for 3 reps
P R E S S WA R M U P
Unrack the bar as if doing a close-grip bench,

B C LO S E- G R I P U N R AC K A N D H O L D 3 6 seconds 90 sec. slightly unlock your elbows and hold 6 seconds.
Set 1 = 100%, Set 2 = 105%, Set 3 = 110%
Gradually ramp up to your 1RM for the day start

C C LO S E- G R I P B E N C H P R E S S Ramp Ramp to 1RM By feel
with the weight you use on your next to last set on A
D T- B A R R OW O R S E A L R OW 3 4-6 120-150 sec Hold peak contraction 2 seconds on every rep
As many reps as you can in 60 sec, you can take

E BAND TRICEPS EXTENSIONS 3 60 seconds 120 sec
short breaks or change your hand position
F D U M B B E L L L AT E R A L R A I S E 3 8-10 120 sec

A 4 12-15 120 sec.
C 4 12-15 120 sec
ON INCLINE BENCH



C 4 2-3 120-180 sec



E1 4 3/leg 90 sec
4020 tempo
Using 40%

on the way up.

D DECLINE DB PRESS 4 15-20 180 sec 3010 tempo
DUMBBELL FRONT RAISE Use a little bit of lower back momentum to

E1 3 5 90 sec
3020 tempo
E2 DUMBBELL FRONT RAISE STRICT 3 8-10 180 sec
F1 3 5 90 sec
HAMMER CURL
3030 tempo
F2 STRICT HAMMER CURL 3 8-10 180 sec
WEEK 8
SCHEDULE

Effort Effort

A H AC K S Q UAT Ramp Ramp to 3RM By feel Gradually ramp up to your 1RM for the day
Use around 70%

B T E M P O F R O N T S Q UAT 4 3 120 sec
Eccentric in 5 seconds, concentric in 5 seconds
C DB ROMANIAN DEADLIFT 3 4-6 120-150 sec

D 3 12-15 120 sec

E 3 12-15 120 sec

30m
A O R STATO N A R Y B I K E 3
30 seconds
180 sec.
W I T H A LOT O F R E S I S TA N C E
B S TAT I C L U N G E S 3 10-12 per leg 120 sec
C INCLINE DB CURLS 3 10-12 120 sec 4010 tempo
D S TA N D I N G C A B L E C R U N C H E S 3 10-12 None
W E E K 8 - W E D N E S DAY – M A X E F F O RT
S M I T H M AC H I N E C LO S E- G R I P
A Ramp Ramp to 3RM By feel Gradually ramp up to your 1RM for the day
BENCH PRESS
Use around 70%

B C LO S E- G R I P B E N C H P R E S S 4 3 120 sec
Eccentric in 5 seconds, concentric in 5 seconds
C T- B A R R OW O R S E A L R OW 3 4-6 120-150 sec Hold peak contraction 2 seconds on every rep
As many reps as you can in 60 sec, you can take short

D BAND TRICEPS EXTENSIONS 3 60 seconds 120 sec
breaks or change your hand position
E D U M B B E L L L AT E R A L R A I S E 3 8-10 120 sec

A 3 12-15 120 sec.
C 3 12-15 120 sec
ON INCLINE BENCH


A B AC K S Q UAT 8 3 60 sec on the way up. Use the rebound if it's natural for you,
B U P P E R B AC K D E A D L I F T 4 4-6 120-180 sec
KB JUMP (KETTLEBELL HELD Reset on every jump

C1 3 5 90 sec Start every jump with the KB on the floor
B E T W E E N L E G S) 16-20kg KB
C1 and C2 are alternated

C2 K B G O B L E T S Q UAT 3 20 seconds 180 sec Do as many squats as you can in 20 seconds using
the same KB you used on C1... GO FAST!!!
J U M P LU N G E S ( B O DY W E I G H T Reset on every jump

D1 3 3/leg 90 sec
Focus on maximum height, alternate leg on every rep
O N LY )
4020 tempo
D2 SINGLE LEG CURL 3 8-10 per leg 180 sec Alternate legs on every rep
D1 & D2 are alternated

A BENCH PRESS 8 3 60 sec
on the way up.
Throw as high as possible

M E D I C I N E B A L L T H R OW Reset on every throw
B 4 5 90 sec
16-24lb ball
OV E R H E A D (WA L L B A L L)
Don't try to catch the ball
C DIPS 3 Max reps 180 sec 3010 tempo
DUMBBELL FRONT RAISE Use a little bit of lower back momentum

D1 3 5 90 sec
to create acceleration and lift more weight
3020 tempo
D2 DUMBBELL FRONT RAISE STRICT 3 8-10 180 sec
D1 & D2 are alternated
E1 3 5 90 sec
HAMMER CURL
3030 tempo
E2 STRICT HAMMER CURL 3 8-10 180 sec E1 & E2 are alternated
WEEK 9
SCHEDULE

Effort Effort

A S Q UAT OV E R C O M I N G I S O M E T R I C S* 4 6 seconds 90 sec. Overcoming isometrics at 90 deg knee angle
B B AC K S Q UAT Ramp Ramp to 3RM By feel Gradually ramp up to your 3RM for the day in 5-8 sets
upper-drop-snatch/
Do an internet search for the movement. Only do

N AT U R A L G L U T E H A M R A I S E the eccentric. Lower yourself as slowly as possible
D1 4 See note 120 sec for as long as possible, use your hands to lift yourself
( E C C E N T R I C O N LY ) back up. Stop when you can't control yourself for
at least 1/3 of the range of motion
D2 B U LG A R I A N S P L I T S Q UAT 4 8-10 per leg 120 sec D1 and D2 are alternated

E1 P OW E R S H R U G 4 4-6 90 sec
E2 S E AT E D D B C L E A N 4 10-12 120 sec E1 & E2 are alternated

A P R OW L E R P U S H I N G 4 30m 120 sec. Moderate weight, walking speed not sprinting
30m
B O R STAT I O N A R Y B I K E 4
30 sec
120 sec
C R OW I N G E R G O M E T E R 4 250m 120 sec All-out!
D CABLE CURL 4 15-20 90 sec
Focus on position, tense abs as if you were going

to receive a punch in the stomach
B E N C H P R E S S OV E R C O M I N G
A 4 6 seconds 90 sec. Overcoming isometrics at 90 deg elbow angle
B BENCH PRESS Ramp Ramp to 3RM By feel Gradually ramp up to your 3RM for the day in 5-8 sets
C W I D E G R I P M I L I TA R Y P R E S S 4 4-6 120-150 sec 1-2" wider than your regular grip on each side
S L I G H T LY C H E AT E D Use a little bit of lower back action to create

D1 4 4-6 90 sec
some momentum and use more weight

D2 FAC E P U L L 4 8-10 120 sec
S L I G H T LY C H E AT E D B A R B E L L Use a little bit of lower back action to create

E1 3 4-6 120 sec
FRONT RAISE

E2 3 8-10 120 sec
S L I G H T LY C H E AT E D V- B A R Use a little bit of lower back action to create

F1 3 4-6 30 sec
T R I C E P S P R E S S D OW N
3030 tempo, focus on squeezing the biceps

F2 INCLINE DUMBBELL CURL 3 8-10 180 sec
during the whole movement

A WIDE GRIP BENCH PRESS 3 15-20 reps 180 sec. Just pump the reps, go fairly fast, do not go to failure

20% of max squat

B A R B E L L J U M P S Q UAT Start each jump from the half squat position...
A 4 3 90 sec.
go down into a half squat, hold 3 seconds and jump
F R O M STAT I C P O S I T I O N
FROM THAT POSITION

Z E R C H E R S Q UAT Y I E L D I N G Take the Zercher squat position, go down to the parallel

C 3 30-45 seconds 120-180 sec position and hold that position for 30-45 seconds (start
ISOMETRICS with around 30% of your max but adjust based on time)
Reset on every jump


10 reps feet together
D2 M U LT I -STA N C E L E G P R E S S 3 10+10+10 180 sec 10 reps normal stance
10 reps wide stance
You can rest 10 sec between steps
Reset on every jump


DB ROMANIAN DEADLIFT 6 reps feet inward,
E2 3 6+6+6 180 sec
6 reps feet neutral
M U LT I -STA N C E
6 reps feet turned out
D U M B B E L L P OW E R S N ATC H
A 4 5 per side 90 sec.
(1 A R M AT A T I M E )

on the way up.
DB BENCH PRESS YIELDING Take the DB bench press position, go down to the mid
C 4 30-45 seconds 120-180 sec range and hold that position for 30-45 seconds (start

8 reps DB shoulder press
D2 DB PRESS MECHANICAL DROP SET 3 8+max+max 180 sec Max reps incline press
Max reps DB bench
You can take 10 sec between angles
Use a little bit of lower back momentum

3020 tempo
F1 NEUTRAL GRIP CHIN UP 3 6-8 90 sec
Squeeze peak contraction 2 sec on each rep

F2 S T R A I G H T-A R M S P U L L D OW N 3 8-10 180 sec
WEEK 10
SCHEDULE

Effort Effort

Functional isometrics starting just above weak point.

A S Q UAT F U N C T I O N A L I S O M E T R I C S* Ramp 6 seconds By feel Ramp to the max weight you can lift 1 inch
and hold 6 sec
B B AC K S Q UAT Ramp Ramp to 2RM By feel Gradually ramp up to your 2RM for the day in 5-8 sets
upper-drop-snatch/
Do an internet search for the movement. Only do

N AT U R A L G L U T E H A M R A I S E the eccentric. Lower yourself as slowly as possible
D1 3 See note 120 sec for as long as possible, use your hands to lift yourself
( E C C E N T R I C O N LY ) back up. Stop when you can't control yourself
for at least 1/3 of the range of motion
D2 WA L K I N G LU N G E S 3 8-10 per leg 120 sec D1 and D2 are alternated

E1 P OW E R S H R U G 3 4-6 90 sec
E2 S E AT E D D B C L E A N 3 10-12 120 sec E1 & E2 are alternated

30m
30 sec
120 sec
S E AT E D C A B L E R OW
C 4 15-20 120 sec
( N E U R A L G R I P)
D CABLE HAMMER CURL 4 15-20 90 sec

BENCH PRESS FUNCTIONAL Functional isometrics starting just above weak point.
A Ramp 6 seconds By feel Ramp to the max weight you can lift 1 inch
I S O M E T R I C S* and hold 6 sec
B BENCH PRESS Ramp Ramp to 2RM By feel Gradually ramp up to your 2RM for the day in 5-8 sets
C W I D E G R I P M I L I TA R Y P R E S S 4 4-6 120-150 sec 1-2" wider than your regular grip on each side
D1 D B L AT E R A L R A I S E S T R I C T 3 4-6 90 sec 2020 tempo

D2 FAC E P U L L 3 8-10 120 sec
E1 BARBELL FRONT RAISE STRICT 3 4-6 120 sec 2020 tempo

E2 3 8-10 120 sec
R O P E T R I C E P S P R E S S D OW N Use a little bit of lower back action to create

F1 3 4-6 30 sec
(S T R I C T )
INCLINE DUMBBELL 3030 tempo, focus on squeezing the biceps

F2 3 8-10 180 sec
during the whole movement
HAMMER CURL


25% of max squat

A 4 3 90 sec.
FROM THAT POSITION


Reset on every jump


10 reps feet together
D2 M U LT I -STA N C E L E G P R E S S 3 10+10+10 180 sec 10 reps normal stance
10 reps wide stance
You can rest 10 sec between steps
Reset on every jump


DB ROMANIAN DEADLIFT 6 reps feet inward,
E2 3 6+6+6 180 sec
6 reps feet neutral
M U LT I -STA N C E
6 reps feet turned out

on the way up.

8 reps DB shoulder press
D2 DB PRESS MECHANICAL DROP SET 3 8+max+max 180 sec Max reps incline press
Max reps DB bench
You can take 10 sec between angles
Use a little bit of lower back momentum

3020 tempo
F1 S U P I N AT E D C H I N U P 3 6-8 90 sec
Squeeze peak contraction 2 sec on each rep

F2 R O P E ST R A I G H T-A R M S P U L L D OW N 3 8-10 180 sec
WEEK 11
SCHEDULE

Effort Effort

A B AC K S Q UAT Ramp Ramp to 2RM By feel Gradually ramp up to your 2RM for the day in 5-8 sets
B U P P E R B AC K D E A D L I F T 4 4-6 120-150 sec
upper-drop-snatch/

C 4 10-12 120 sec
D E A D L I F T OV E R C O M I N G
D 4 6 seconds 120 sec Do the isometric against pins 1" below knees, use straps
ISOMETRICS

30m
30 sec
120 sec
C 4 15-20 120 sec
( N E U R A L G R I P)
D CABLE HAMMER CURL 4 15-20 90 sec
E1 S TA N D I N G C A B L E C R U N C H E S 4 10-12 None E1 & E2 are a superset

E2 FA R M E R 'S WA L K 4 20m 120 sec
A BENCH PRESS Ramp Ramp to 2RM By feel Gradually ramp up to your 2RM for the day in 5-8 sets
B W I D E G R I P M I L I TA R Y P R E S S 4 4-6 120-150 sec 1-2" wider than your regular grip on each side
C 4 4-6 120 sec
B E N C H P R E S S OV E R C O M I N G
D 4 6 seconds 120 sec Set the pins about 1" above your weak point
ISOMETRICS


30% of max squat

A 3 3 90 sec.
FROM THAT POSITION



D 3 15-20 120 sec

on the way up.
D 3 12-15 120 sec
O R B E N T OV E R L AT E R A L R A I S E
WEEK 12
SCHEDULE

Max Effort Max Effort
Effort Effort

A B AC K S Q UAT Ramp Ramp to 1RM By feel Gradually ramp up to your 1RM for the day in 5-8 sets
B T- B A R R OW 4 4-6 120-150 sec

C 4 10-12 120 sec
D LY I N G L E G C U R L 4 8-10 120 sec 4-5 seconds eccentric

A BENCH PRESS Ramp Ramp to 1RM By feel Gradually ramp up to your 1RM for the day in 5-8 sets
M AC H I N E S H O U L D E R P R E S S
O R S M I T H M AC H I N E
B 4 4-6 120-150 sec
SHOULDER PRESS OR STRIP
T H E R AC K S H O U L D E R P R E S S
C 4 4-6 120 sec
M AC H I N E C H E S T P R E S S O R
D 4 6-8 120 sec Eccentric in 4-5 seconds
S M I T H M AC H I N E B E N C H P R E S S
30% of max squat

A 3 3 90 sec.
FROM THAT POSITION

Maximum reps at 60%
B B AC K S Q UAT 1
in 8 min
N/A the way up. Use the rebound if it's natural for you,

L E G P R E S S O R H AC K S Q UAT O R
D 3 15-20 120-150 sec 3030 tempo
G O B L E T S Q UAT

E 3 15-20 120 sec
Max reps at 60% Use 60% and focus on maximum acceleration

B BENCH PRESS 1
in 8 minutes
60 sec
on the way up.
D 3 12-15 120 sec
O R B E N T OV E R L AT E R A L R A I S E

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C O N J U G AT E B O DY B U I L D I N G

Dynamic / Repetitive Dynamic / Repetitive

© 2017 Ballistic Management Inc. All Rights Reserved

EXERCISE SETS REPS REST T E M P O/ M E T H O D/ N OT E S

A S Q UAT OV E R C O M I N G I S O M E T R I C S* 4 6 seconds 90 sec. Overcoming isometrics at 90 deg knee angle

Gradually ramp up to your 3RM

K B SW I N G ( R U S S I A N : O N LY TO Be as explosive as possible and tense hard

REVERSE HYPER OR GLUTE HAM

Use a little bit of lower back/calves action

* Visit: https://thibarmy.com/isometrics-underrated-training-tool/ for more info on overcoming isometrics

EXERCISE SETS REPS REST T E M P O/ M E T H O D/ N OT E S

B LY I N G L E G C U R L 4 10-12 120 sec 3030 tempo

C C A B L E S E AT E D R OW 4 10-12 120 sec Hold peak contraction 2 sec on each rep

D BARBELL CURL 4 10-12 120 sec 4-5 sec eccentric

E1 S TA N D I N G C A B L E C R U N C H E S 4 10-12 None D1 & D2 are a superset

Slow and squeeze, try to fry your abdominals

EXERCISE SETS REPS REST T E M P O/ M E T H O D/ N OT E S

C M I L I TA R Y P R E S S 4 4-6 120-150 sec

D2 D B L AT E R A L R A I S E 4 8-10 120 sec D1 and D2 are alternated

B E N T OV E R B A R B E L L R OW W I T H Use a little bit of lower back action at the end

Squeeze the peak contraction 2 sec per rep

F LO O R D U M B B E L L T R I C E P S Pause for 2 sec on floor

Do as many reps as you can in 60 sec,

* Visit: https://thibarmy.com/isometrics-underrated-training-tool/ for more info on overcoming isometrics

EXERCISE SETS REPS REST T E M P O/ M E T H O D/ N OT E S

B T- B A R R OW O R S E A L R OW 4 10-12 120 sec Hold peak contraction 2 sec per rep

C BARBELL FRONT RAISE 4 10-12 120 sec

D R O P E T R I C E P S P R E S S D OW N 4 10-12 120 sec

EXERCISE SETS REPS REST T E M P O/ M E T H O D/ N OT E S

Use 50% and focus on maximum acceleration on

Reset on every jump

H AC K S Q UAT O R L E G P R E S S O R D1 and D2 are alternated

Reset on every jump

EXERCISE SETS REPS REST T E M P O/ M E T H O D/ N OT E S

Use 50% and focus on maximum

D1 and D2 are alternated

Use a little bit of lower back momentum to

S E AT E D C A B L E R OW ( N E U T R A L Squeeze peak contraction 2 sec on each rep

Dynamic / Repetitive Dynamic / Repetitive

© 2017 Ballistic Management Inc. All Rights Reserved

EXERCISE SETS REPS REST T E M P O/ M E T H O D/ N OT E S

Set the pins at the mid-range point, ramp up to

Use a slow eccentric (4-5 seconds) but

Use a little bit of lower back/calves action

* Visit: https://thibarmy.com/isometrics-underrated-training-tool/ for more info on overcoming isometrics

EXERCISE SETS REPS REST T E M P O/ M E T H O D/ N OT E S

LEG EXTENSION OR 15-20 reps

B W E I G H E D B AC K E X T E N S I O N 4 10-12 120 sec Hold peak contraction 2 sec

C S T R A I G H T-A R M S P U L L D OW N 4 10-12 120 sec 3030 tempo

D P R E AC H E R C U R L 4 10-12 120 sec 3030 tempo

E1 S TA N D I N G C A B L E C R U N C H E S 4 10-12 None D1 & D2 are a superset

Slow and squeeze, try to fry your abdominals

EXERCISE SETS REPS REST T E M P O/ M E T H O D/ N OT E S

BENCH PRESS Set the pins at the mid-range point, ramp up to

C M I L I TA R Y P R E S S 4 4-6 120-150 sec

Use a very slight cheat at the bottom to create some

B E N T OV E R B A R B E L L R OW W I T H Use a little bit of lower back action at the end the

Squeeze the peak contraction 2 sec per rep

F LO O R D U M B B E L L T R I C E P S Pause for 2 sec on floor

Do as many reps as you can in 60 sec,

* Visit: https://thibarmy.com/isometrics-underrated-training-tool/ for more info on overcoming isometrics

EXERCISE SETS REPS REST T E M P O/ M E T H O D/ N OT E S

B T- B A R R OW O R S E A L R OW 4 10-12 120 sec Hold peak contraction 2 sec per rep