Freebie

Training Maxes
Squat 0
Bench 0
Deadlift 0
OHP 0

Please Read:

Anytime you see rest time written for an accessory lift (side raises, dumbbell press, chest flies)

6x6, 3x10, 5x10

Whatever

It’s okay to not complete all the reps and I’d prefer you to get 6,6,6,5,4,3 than for you to use a weight where you can
can complete all sets/reps, and then progress to the next weight. Use this as your progression scheme for accessories
accessories.

If you’re not even coming close (getting the first set of 10, the first 2 sets of 6, etc) then lighten up somewhat as you s

Follow the rest times strictly, down to second and do it consistently for some nasty pumps and sick gains.
ies)

e a weight where you can complete all 6 sets of 6. Stay at the same weight until you
ion scheme for accessories and embrace failure with these timed rest periods/light

hten up somewhat as you still want to accumulate some volume.

and sick gains.

 Freebie

Week 1 Week 2 Week 3 Week 4

DAY 1 WEIGHT % Sets Reps DAY 1 WEIGHT % Sets Reps DAY 1 WEIGHT % Sets Reps DAY 1 WEIGHT % Sets Reps
3min Rest Squat 0 58% 3 5 3min Rest Squat 0 62% 3 5 3min Rest Squat 0 66% 3 5 3min Rest Squat 0 70% 4 5
Main lifts

Main lifts

Main lifts

Main lifts
Narrow Stance ATG Highbar (2min rest) Squat 0 40% 3 5 Narrow Stance ATG Highbar (2min rest) Squat 0 44% 3 5 Narrow Stance ATG Highbar (2min rest) Squat 0 48% 3 6 Narrow Stance ATG Highbar (2min rest) Squat 0 51% 3 6

2min rest ATG Split Squat 5 5 2min rest ATG Split Squat 5 5 2min rest ATG Split Squat 5 5 2min rest ATG Split Squat 5 5
30 sec rest Reverse Squat 6 6 30 sec rest Reverse Squat 6 6 30 sec rest Reverse Squat 6 6 30 sec rest Reverse Squat 6 6
60 sec rest Tibia Raises 3 40 60 sec rest Tibia Raises 3 40 60 sec rest Tibia Raises 3 40 60 sec rest Tibia Raises 3 40
60 sec rest KOT Calf Raises 4 25 60 sec rest KOT Calf Raises 4 25 60 sec rest KOT Calf Raises 4 25 60 sec rest KOT Calf Raises 4 25
Accessories

Accessories

Accessories

Accessories
DAY 2 WEIGHT % Sets Reps DAY 2 WEIGHT % Sets Reps DAY 2 WEIGHT % Sets Reps DAY 2 WEIGHT % Sets Reps
2min rest Bench 0 58% 5 5 2min rest Bench 0 62% 5 5 2min rest Bench 0 66% 5 5 2min rest Bench 0 70% 5 5
Main lifts

Main lifts

Main lifts

Main lifts
Close Grip Bench (1min rest) Bench 0 55% 2 6 Close Grip Bench (1min rest) Bench 0 59% 2 6 Close Grip Bench (1min rest) Bench 0 62% 2 6 Close Grip Bench (1min rest) Bench 0 65% 3 5

Neutral Grip, Full ROM (45sec rest) Incline DB Press 6 6 Neutral Grip, Full ROM (45sec rest) Incline DB Press 6 6 Neutral Grip, Full ROM (45sec rest) Incline DB Press 6 6 Neutral Grip, Full ROM (45sec rest) Incline DB Press 6 6
60sec Rest (Bodyweight) Deep Dips 3 10 60sec Rest (Bodyweight) Deep Dips 3 10 60sec Rest (Bodyweight) Deep Dips 3 10 60sec Rest (Bodyweight) Deep Dips 3 10
30sec Rest (Very Light) ATG Chest Flies 5 10 30sec Rest (Very Light) ATG Chest Flies 5 10 30sec Rest (Very Light) ATG Chest Flies 5 10 30sec Rest (Very Light) ATG Chest Flies 5 10
Accessories

Accessories

Accessories

Accessories
60sec Rest (Very Light, Depth Emphasis) ATG French Press 3 15 60sec Rest (Very Light, Depth Emphasis) ATG French Press 3 15 60sec Rest (Very Light, Depth Emphasis) ATG French Press 3 15 60sec Rest (Very Light, Depth Emphasis) ATG French Press 3 15

DAY 3 WEIGHT % Sets Reps DAY 3 WEIGHT % Sets Reps DAY 3 WEIGHT % Sets Reps DAY 3 WEIGHT % Sets Reps

Rest Rest Rest Rest

Main lifts

Main lifts

Main lifts

Main lifts
Accessories

Accessories

Accessories

Accessories
DAY 4 WEIGHT % Sets Reps DAY 4 WEIGHT % Sets Reps DAY 4 WEIGHT % Sets Reps DAY 4 WEIGHT % Sets Reps
3min Rest Deadlift 0 58% 5 5 3min Rest Deadlift 0 62% 5 5 3min Rest Deadlift 0 66% 5 5 3min Rest Deadlift 0 70% 5 5
Main lifts

Main lifts

Main lifts

Main lifts
90sec Rest Seated Goodmornings 3 7 90sec Rest Seated Goodmornings 3 7 90sec Rest Seated Goodmornings 4 6 90sec Rest Seated Goodmornings 4 6
60sec Rest DB Pullover 4 8 60sec Rest DB Pullover 4 8 60sec Rest DB Pullover 4 8 60sec Rest DB Pullover 4 8
60sec Rest Lat Pulldown 6 6 60sec Rest Lat Pulldown 6 6 60sec Rest Lat Pulldown 6 6 60sec Rest Lat Pulldown 6 6
Accessories

Accessories

Accessories

Accessories
30sec Rest DB Rows 5 7 30sec Rest DB Rows 5 7 30sec Rest DB Rows 5 7 30sec Rest DB Rows 5 7
60sec Rest Reverse Hypers 5 15 60sec Rest Reverse Hypers 5 15 60sec Rest Reverse Hypers 5 15 60sec Rest Reverse Hypers 5 15

DAY 5 WEIGHT % Sets Reps DAY 5 WEIGHT % Sets Reps DAY 5 WEIGHT % Sets Reps DAY 5 WEIGHT % Sets Reps
2min Rest OHP 0 58% 5 5 2min Rest OHP 0 62% 5 5 2min Rest OHP 0 66% 5 5 2min Rest OHP 0 70% 5 5
Main lifts

Main lifts

Main lifts

Main lifts
1min Rest ATG Behind the Neck Press 0 - 0 35% - 38% 3 10 1min Rest ATG Behind the Neck Press 0 - 0 35% - 38% 3 10 1min Rest ATG Behind the Neck Press 0 - 0 37% - 41% 3 10 1min Rest ATG Behind the Neck Press 0 - 0 40% - 44% 3 10
60sec Rest Side Raises 4 15 60sec Rest Side Raises 4 15 45sec Rest Side Raises 5 10 45sec Rest Side Raises 5 10
60sec Rest Facepulls 4 15 60sec Rest Facepulls 4 15 45sec Rest Facepulls 5 10 45sec Rest Facepulls 5 10
Accessories

Accessories

Accessories

Accessories
60sec Rest Rear Delt Flies 3 15 60sec Rest Rear Delt Flies 3 15 45sec Rest Rear Delt Flies 4 12 45sec Rest Rear Delt Flies 4 12
60sec Rest Incline Hammer Curl 3 15 60sec Rest Incline Hammer Curl 3 15 50sec Rest Incline Hammer Curl 4 12 50sec Rest Incline Hammer Curl 4 12
60sec Rest Preacher Curls 3 15 60sec Rest Preacher Curls 3 15 60sec Rest Preacher Curls 3 15 60sec Rest Preacher Curls 3 15

DAY 6 WEIGHT % Sets Reps DAY 6 WEIGHT % Sets Reps DAY 6 WEIGHT % Sets Reps DAY 6 WEIGHT % Sets Reps

Rest Rest Rest Rest

Main lifts

Main lifts

Main lifts

Main lifts
Accessories

Accessories

Accessories

Accessories
 Freebie

Week 5 (Mini Deload) Week 6 Week 7 Week 8

DAY 1 WEIGHT % Sets Reps DAY 1 WEIGHT % Sets Reps DAY 1 WEIGHT % Sets Reps DAY 1 WEIGHT % Sets Reps
4min Rest Squat 0 67% 5 5 3min Rest Squat 0 73% 5 5 3min Rest Squat 0 76% 5 5 3min Rest Squat 0 80% 5 3
Main lifts

Main lifts

Main lifts

Main lifts
Narrow Stance ATG Highbar (2min rest) Squat 0 50% 2 5 Narrow Stance ATG Highbar (2min rest) Squat 0 54% 2 6 Narrow Stance ATG Highbar (2min rest) Squat 0 57% 2 6 Narrow Stance ATG Highbar (2min rest) Squat 0 61% 2 6

2min rest ATG Split Squat 5 5 2min rest ATG Split Squat 5 5 2min rest ATG Split Squat 5 5 2min rest ATG Split Squat 5 5
30 sec rest Reverse Squat 6 6 30 sec rest Reverse Squat 6 6 30 sec rest Reverse Squat 6 6 30 sec rest Reverse Squat 6 6
60 sec rest Tibia Raises 3 40 60 sec rest Tibia Raises 3 40 60 sec rest Tibia Raises 3 40 60 sec rest Tibia Raises 3 40
60 sec rest KOT Calf Raises 4 25 60 sec rest KOT Calf Raises 4 25 60 sec rest KOT Calf Raises 4 25 60 sec rest KOT Calf Raises 4 25
Accessories

Accessories

Accessories

Accessories
DAY 2 WEIGHT % Sets Reps DAY 2 WEIGHT % Sets Reps DAY 2 WEIGHT % Sets Reps DAY 2 WEIGHT % Sets Reps
2min rest Bench 0 67% 5 5 2min rest Bench 0 73% 5 5 2min rest Bench 0 76% 5 5 2min rest Bench 0 80% 5 3
Main lifts

Main lifts

Main lifts

Main lifts
Close Grip Bench (90sec rest) Bench 0 60% 3 5 Close Grip Bench (1min rest) Bench 0 65% 3 5 Close Grip Bench (1min rest) Bench 0 68% 3 5 Close Grip Bench (1min rest) Bench 0 71% 3 4

Neutral Grip, Full ROM (45sec rest) Incline DB Press 6 6 Neutral Grip, Full ROM (45sec rest) Incline DB Press 6 6 Neutral Grip, Full ROM (45sec rest) Incline DB Press 6 6 Neutral Grip, Full ROM (45sec rest) Incline DB Press 6 6
60sec Rest (Bodyweight) Deep Dips 3 10 60sec Rest (Bodyweight) Deep Dips 3 10 60sec Rest (Bodyweight) Deep Dips 3 10 60sec Rest (Bodyweight) Deep Dips 3 10
30sec Rest (Very Light) ATG Chest Flies 5 10 30sec Rest (Very Light) ATG Chest Flies 5 10 30sec Rest (Very Light) ATG Chest Flies 5 10 30sec Rest (Very Light) ATG Chest Flies 5 10
Accessories

Accessories

Accessories

Accessories
60sec Rest (Very Light, Depth Emphasis) ATG French Press 3 15 60sec Rest (Very Light, Depth Emphasis) ATG French Press 3 15 60sec Rest (Very Light, Depth Emphasis) ATG French Press 3 15 60sec Rest (Very Light, Depth Emphasis) ATG French Press 3 15

DAY 3 WEIGHT % Sets Reps DAY 3 WEIGHT % Sets Reps DAY 3 WEIGHT % Sets Reps DAY 3 WEIGHT % Sets Reps

Rest Rest Rest Rest

Main lifts

Main lifts

Main lifts

Main lifts
Accessories

Accessories

Accessories

Accessories
DAY 4 WEIGHT % Sets Reps DAY 4 WEIGHT % Sets Reps DAY 4 WEIGHT % Sets Reps DAY 4 WEIGHT % Sets Reps
3min Rest Deadlift 0 65% 5 5 3min Rest Deadlift 0 73% 5 5 3min Rest Deadlift 0 76% 5 5 3min Rest Deadlift 0 80% 5 3
Main lifts

Main lifts

Main lifts

Main lifts
90sec Rest Seated Goodmornings 4 6 90sec Rest Seated Goodmornings 4 6 90sec Rest Seated Goodmornings 4 6 90sec Rest Seated Goodmornings 4 6
60sec Rest DB Pullover 4 8 60sec Rest DB Pullover 4 8 60sec Rest DB Pullover 4 8 60sec Rest DB Pullover 4 8
60sec Rest Lat Pulldown 6 6 60sec Rest Lat Pulldown 6 6 60sec Rest Lat Pulldown 6 6 60sec Rest Lat Pulldown 6 6
Accessories

Accessories

Accessories

Accessories
30sec Rest DB Rows 5 7 30sec Rest DB Rows 5 7 30sec Rest DB Rows 5 7 30sec Rest DB Rows 5 7
60sec Rest Reverse Hypers 5 15 60sec Rest Reverse Hypers 5 15 60sec Rest Reverse Hypers 5 15 60sec Rest Reverse Hypers 5 15

DAY 5 WEIGHT % Sets Reps DAY 5 WEIGHT % Sets Reps DAY 5 WEIGHT % Sets Reps DAY 5 WEIGHT % Sets Reps
2min Rest OHP 0 68% 5 5 2min Rest OHP 0 73% 5 5 2min Rest OHP 0 76% 5 5 2min Rest OHP 0 80% 5 3
Main lifts

Main lifts

Main lifts

Main lifts
1min Rest ATG Behind the Neck Press 0 40% 3 10 1min Rest ATG Behind the Neck Press 0 - 0 43% - 46% 3 10 1min Rest ATG Behind the Neck Press 0 - 0 46% - 49% 3 9 1min Rest ATG Behind the Neck Press 0 - 0 50% - 54% 3 9
45sec Rest Side Raises 5 10 45sec Rest Side Raises 5 10 45sec Rest Side Raises 5 10 45sec Rest Side Raises 5 10
45sec Rest Facepulls 5 10 45sec Rest Facepulls 5 10 45sec Rest Facepulls 5 10 45sec Rest Facepulls 5 10
Accessories

Accessories

Accessories

Accessories
45sec Rest Rear Delt Flies 4 12 45sec Rest Rear Delt Flies 4 12 45sec Rest Rear Delt Flies 4 12 45sec Rest Rear Delt Flies 4 12
50sec Rest Incline Hammer Curl 4 12 50sec Rest Incline Hammer Curl 4 12 50sec Rest Incline Hammer Curl 4 12 50sec Rest Incline Hammer Curl 4 12
60sec Rest Preacher Curls 3 15 60sec Rest Preacher Curls 3 15 60sec Rest Preacher Curls 3 15 60sec Rest Preacher Curls 3 15

DAY 6 WEIGHT % Sets Reps DAY 6 WEIGHT % Sets Reps DAY 6 WEIGHT % Sets Reps DAY 6 WEIGHT % Sets Reps

Rest Rest Rest Rest

Main lifts

Main lifts

Main lifts

Main lifts
Accessories

Accessories

Accessories

Accessories
 Freebie

Week 9 Week 10 Week 11 Week 12

DAY 1 WEIGHT % Sets Reps DAY 1 WEIGHT % Sets Reps DAY 1 WEIGHT % Sets Reps DAY 1 WEIGHT % Sets Reps
210sec Rest Squat 0 84% 3 3 4min Rest (Amrap Last Set) Squat 0 88% 3 3 4min Rest Squat 0 87% 5 1 Build up to Heavy Single/PR Squat 0 0% 1 1
Main lifts

Main lifts

Main lifts

Main lifts
Narrow Stance ATG Highbar (2min rest) Squat 0 64% 2 4

2min rest ATG Split Squat 5 5 2min rest ATG Split Squat 5 5 2min rest ATG Split Squat 5 5 2min rest ATG Split Squat 5 5
30 sec rest Reverse Squat 6 6 30 sec rest Reverse Squat 6 6 60 sec rest Tibia Raises 3 40 60 sec rest Tibia Raises 3 40
60 sec rest Tibia Raises 3 40 60 sec rest Tibia Raises 3 40 60 sec rest KOT Calf Raises 4 25 60 sec rest KOT Calf Raises 4 25
60 sec rest KOT Calf Raises 4 25 60 sec rest KOT Calf Raises 4 25
Accessories

Accessories

Accessories

Accessories
DAY 2 WEIGHT % Sets Reps DAY 2 WEIGHT % Sets Reps DAY 2 WEIGHT % Sets Reps DAY 2 WEIGHT % Sets Reps
3min rest Bench 0 84% 3 3 4min rest (Amrap Last Set) Bench 0 88% 3 3 Bench 0 88% 5 1 Build up to Heavy Single/PR Bench 0 0% 1 1
Main lifts

Main lifts

Main lifts

Main lifts
Close Grip Bench (2min rest) Bench 0 74% 3 4

Neutral Grip, Full ROM (45sec rest) Incline DB Press 6 6 Neutral Grip, Full ROM (45sec rest) Incline DB Press 6 6 Neutral Grip, Full ROM (45sec rest) Incline DB Press 6 6 Neutral Grip, Full ROM (45sec rest) Incline DB Press 6 6
60sec Rest (Bodyweight) Deep Dips 3 10 60sec Rest (Bodyweight) Deep Dips 3 10 Weighted Dips RPE 6-7 3 4-6 Weighted Dips RPE 6-7 3 4-6
30sec Rest (Very Light) ATG Chest Flies 5 10 30sec Rest (Very Light) ATG Chest Flies 5 10 60sec Rest (Very Light, Depth Emphasis) ATG French Press 3 15 60sec Rest (Very Light, Depth Emphasis) ATG French Press 3 15
Accessories

Accessories

Accessories

Accessories
60sec Rest (Very Light, Depth Emphasis) ATG French Press 3 15 60sec Rest (Very Light, Depth Emphasis) ATG French Press 3 15

DAY 3 WEIGHT % Sets Reps DAY 3 WEIGHT % Sets Reps DAY 3 WEIGHT % Sets Reps DAY 3 WEIGHT % Sets Reps

Rest Rest Rest Rest

Main lifts

Main lifts

Main lifts

Main lifts
Accessories

Accessories

Accessories

Accessories
DAY 4 WEIGHT % Sets Reps DAY 4 WEIGHT % Sets Reps DAY 4 WEIGHT % Sets Reps DAY 4 WEIGHT % Sets Reps
45sec Rest Deadlift 0 84% 10 1 Build up to Heavyish Single Deadlift 0 0% 1 1 3min Rest Deadlift 0 85% 5 1 Build up to Heavy Single/PR Deadlift 0 0% 1 1
Main lifts

Main lifts

Main lifts

Main lifts
90sec Rest Seated Goodmornings 4 6 90sec Rest Seated Goodmornings 3 5 120sec Rest Seated Goodmornings 3 5 120sec Rest Seated Goodmornings 3 5
60sec Rest DB Pullover 4 8 60sec Rest DB Pullover 4 8 60sec Rest DB Pullover 4 8 60sec Rest DB Pullover 4 8
60sec Rest Lat Pulldown 6 6 60sec Rest Lat Pulldown 6 6 60sec Rest Lat Pulldown 6 6 60sec Rest Lat Pulldown 6 6
Accessories

Accessories

Accessories

Accessories
30sec Rest DB Rows 5 7 30sec Rest DB Rows 5 7 60sec Rest Reverse Hypers 5 15 60sec Rest Reverse Hypers 5 15
60sec Rest Reverse Hypers 5 15 60sec Rest Reverse Hypers 5 15

DAY 5 WEIGHT % Sets Reps DAY 5 WEIGHT % Sets Reps DAY 5 WEIGHT % Sets Reps DAY 5 WEIGHT % Sets Reps
3min Rest OHP 0 84% 3 3 4min Rest (Amrap Last Set) OHP 0 88% 3 3 3min Rest OHP 0 85% 5 1 Build up to Heavy Single/PR OHP 0 0% 1 1
Main lifts

Main lifts

Main lifts

Main lifts
2min Rest ATG Behind the Neck Press 0 - 0 53% - 57% 3 9 2min Rest ATG Behind the Neck Press 0 - 0 53% - 57% 3 9
45sec Rest Side Raises 5 10 45sec Rest Side Raises 5 10 45sec Rest Side Raises 5 10 45sec Rest Side Raises 5 10
45sec Rest Facepulls 5 10 45sec Rest Facepulls 5 10 45sec Rest Facepulls 5 10 45sec Rest Facepulls 5 10
Accessories

Accessories

Accessories

Accessories
45sec Rest Rear Delt Flies 4 12 45sec Rest Rear Delt Flies 4 12 45sec Rest Rear Delt Flies 4 12 45sec Rest Rear Delt Flies 4 12
50sec Rest Incline Hammer Curl 4 12 50sec Rest Incline Hammer Curl 4 12 50sec Rest Incline Hammer Curl 4 12 50sec Rest Incline Hammer Curl 4 12
60sec Rest Preacher Curls 3 15 60sec Rest Preacher Curls 3 15 60sec Rest Preacher Curls 3 15 60sec Rest Preacher Curls 3 15

DAY 6 WEIGHT % Sets Reps DAY 6 WEIGHT % Sets Reps DAY 6 WEIGHT % Sets Reps DAY 6 WEIGHT % Sets Reps

Rest Rest Rest Rest

Main lifts

Main lifts

Main lifts

Main lifts
Accessories

Accessories

Accessories

Accessories