EXERCISE One Rep Max

Bench Press 170

Squat 185
Overhead Press 110
Deadlift 290

WEEK 1

Week 1 Day 1 % of Max Sets Reps Notes

Bench Press 62% 3 12
Decline Barbell Press 68% 6-10 1
Decline Dumbbell Fly 4 10-15
Skull Crusher 4 10-15
Chin Up 3 5-10
Juarez Valley 7

Week 1 Day 2 % of Max Sets Reps Notes

Backwards Sled (Warmup) 200 yards
Squats 70% 3 12
Bulgarian Squat Splits 3 6-10
Barbell Hip Thrusts 3 8-12
Prison Squats Bodyweight 5-10 Max Max reps in one minute
Ab Wheel 4 10-15

Week 1 Day 3 % of Max Sets Reps Notes

Overhead Press 70% 3 12
Overhead Press 50% 3 12
Dips Bodyweight 3 10
Sideways Incline Lateral 3 10-15
Raises (on incline bench)
Dumbbell Hammer Curls 3 10-15
Triceps Dips 2 RP 20 Rest Pause 20

Week 1 Day 4 % of Max Sets Reps Notes

Backwards Sled (warmup)
Deadlift 69% 3 12
Straight Leg Deadlift 50% 3-4 12
Dumbbell Shrugs 3 10-15
Inverted Rows Bodyweight 3 5-8
Leg Raises 3 10-12
 EXERCISE One Rep Max
Bench Press 170
Squat 185
Overhead Press 110
Deadlift 290

WEEK 2

Week 2 Day 1 % of Max Sets Reps Notes

Bench Press 70% 3 12
Dead Bench Press 65% 3 12
Flat Dumbbell Fly 4 10-15
Pull Up 3 5-10
Juarez Valley 7

Week 2 Day 2 % of Max Sets Reps Notes

Backwards Sled (Warmup) 200 yards
Squats 50% 3 12
ATG Split Squats 3 5-8 Weighted
Banded Clam Shell 4 10-15
Prison Squats Bodyweight 1 Max 3 minutes straight (continuous
tension)
Ab Wheel 4 10-15

Week 2 Day 3 % of Max Sets Reps Notes

Overhead Press 70% 3 12
Overhead Press 50% 3 12
Dips Bodyweight 4 6-10
Front Lateral Raises 3 10-15
Preacher Curls 3 10-15 15 lbs
Diamond Pushups 2 RP 20 Rest Pause 20

Week 2 Day 4 % of Max Sets Reps Notes

Backwards Sled (warmup)
Deadlift 72% 3 12
Seated Good Mornings 3 8-12
Bent Over Barbell Rows 3 8-12
Incline Dumbbell Rows 3 10-15
Leg Raises 3 10-12
 EXERCISE One Rep Max
Bench Press 170
Squat 185
Overhead Press 110
Deadlift 290

WEEK 3

Week 3 Day 1 % of Max Sets Reps Notes

Bench Press 64% 3 12
Barbell Incline Bench Press 60% 3 12
Incline Dumbbell Fly 3 10-15
Eccentric Chin Up 3 5-10
Juarez Valley 7

Week 3 Day 2 % of Max Sets Reps Notes

Backwards Sled (Warmup) 200 yards
Squats 50% 3 12
Front Squat 50% 3 10
Nordics 4-5 5-8
Prison Squats 2 RP30 Rest Pause 30
Ab Wheel 4 10-15

Week 3 Day 3 % of Max Sets Reps Notes

Overhead Press 70% 3 12
Overhead Press 50% 3 12
Dips Bodyweight 4 12
Leaning Incline Lateral 3 10-15
Raises (hold onto post)
Incline Dumbbell Curls 4 10-15
Diamond Pushups 2 RP 20 Rest Pause 20

Week 3 Day 4 % of Max Sets Reps Notes

Backwards Sled (warmup)
Deadlift 69% 3 12
Deficit Deadlift 50% 3 12
Weighted Incline Pigeon 4 10-15
Dumbbell Rows 3 5-8
Leg Raises 3 10-12
 EXERCISE One Rep Max
Bench Press 170
Squat 185
Overhead Press 110
Deadlift 290

WEEK 4 Deload Week

Week 4 Day 1 % of Max Sets Reps Notes

Bench Press 55% 2 5
Push-ups 2-3 10-15
Incline Dumbbell Fly 2 10-15
French Press 2 10-15
Eccentric Pull-up 2 10-15

Week 4 Day 2 % of Max Sets Reps Notes

Backwards Sled (Warmup) 200 yards
Squats 55% 2 5
Prison Squats Bodyweight 1 Max Max Reps 1 Minute
Tibialis Raises Bodyweight 2 Max Max Reps 1 Minute
Ab Wheel 2 10

Week 4 Day 3 % of Max Sets Reps Notes

Overhead Press 55% 2 5
Front Lateral Raises 2 Max
Push-Ups Bodyweight 2 Max
Bicycles 2 RP 30 Rest Pause 30

Week 4 Day 4 % of Max Sets Reps Notes

Backwards Sled (warmup)
Deadlift 55% 2 5
Dumbbell Incline Rows 3 10-15
Inverted Rows 2 Max Max Reps 1 Minute
Leg Raises 2 Max Max Reps 1 Minute