Source: Brendan Tietz YouTube

ESTIMATED
Exercise
1 REP MAX CALCULATOR
Estimated Max Weight Used Reps
Squat 11 8 10
Bench Press or OHP 11 8 10
Deadlift 11 8 10
DO NOT CHANGE
WHITE BOXES! Edit Yellow Boxes
Rounding (5 = lbs, 2.5 = kg) 5

INSTRUCTIONS
Type your 1-5 RM in the YELLOW boxes and the program will calculate itself out.

The days of the week you are to train are pre set. The schedule must go in the
order of the days listed. You can start any day you'd like as long as the days off
are kept in the same order.

In your training program you will see a few acronyms you may not recognize.
S.S. = super set meaning to do both of the exercises back to back with no rest as
1 set, then you can rest before starting the next set of the super set.

RIR = Reps In Reserve meaning you are to leave however many reps stated in
reserve. So if an exercise says to do "3 sets of 10, 2 RIR" you will choose a
weight that you can do for 12 reps however you will only do it for 10 reps since
you are leaving 2 reps in reserve. The easiest way to figure out your RIR is to
work up in sets of however many reps you are to do. For instance, if your
exercise calls for "3 sets of 8 @ 2 RIR" warm up with a light weight doing a set of
8. Keep adding weight doing sets of 8 until you find a weight heavy enough
where you only have 2 reps in you at the end of the set. That will count as set 1,
continue with that weight from there or adjust down as needed.

AMRAP = As Many Reps As Possible meaning to do as many reps as you possibly

can for the prescribed set.

AMWAP= As Much Weight As Possible

 Warm-up and Mobility Protocol
This protocol is to be followed as a general guideline. Over time you will augment this based on y
what you need more of and what you need less of. Starting out I provide you with numerous drill
specific needs. All of these should be done in order (1-10) back to back circuit style. This should no

Cardiovascular Warm-up/Self Myofascial Release

1) 4)
Jog on treadmill or jump rope or rower for 3-5 minutes to get body warm.

2)
Foam roll glutes, it band, quads, hamstrings, and entire upper back region.
5)
3)
Lacrosse ball roll upper pec/shoulder tie in, lat/rear delt tie in and traps.

6)

7)
ill augment this based on your needs once you have assesed your movement and mobility faults. As you prep
de you with numerous drills that cover MOST needs within a general mobility program however over time the
circuit style. This should not take longer than 10-15 minutes.

Static/Dynamic Stretching

Kneeling hip stretch: Kneel on the ground with one knee and plant the other 8)
leg in a bent knee position with the heel on the ground. Squeeze the glute of
the leg that has the knee on the ground and maintain a straight hip position,
hold for 30 seconds feeling the stretch in your hip/front quad.

Resistance band shoulder dislocation: Grab a mini or light resistance band

and grip the ends of the band with both hands. Lightly pull the band taught 9)
and hold in front of body by your hip/quad area. Keeping this position with
the elbows LOCKED rotate both hands up, over and behind your head rotating
them behind the body and ending by the butt. Do the same to return to the
start position. This is 1 rep. Perform for 5-10 total reps.

10)
Leg Swings: Grab a hold of a rack or sturdy object, swing one leg at a time side
to side sweeping in front of the body. On the swing in feel the glute stretch
and on the swing out feel the groin stretch. Do 10 reps PER leg and repeat the
process however swining the legs forward and back this time.

Outter Hip Stretch: Lay flat on your back. Lift right leg straight in the air and
then let it fall and stretch to your left side of your body so the leg is straight
across stretching your outter hip. Hold for 3 seconds and repeat on other side.
d mobility faults. As you prepare to lift with this protocol be hyper aware of
ogram however over time the aim should be to alter this towards your

Activation

Band pull-aparts: Clinching the ends of a mini or light resistance band, pull
the band taught. Hold the band out in front of the chest with the elbows
locked. Retract the shoulder blades together in order to bring the band to the
chest while maintaining the elbows locked position. Perform for 10-15 reps

Hollow ab rock: While lying flat on your back, place your hands under your
butt and raise your heels and back 2-3 inches off of the ground. Rock back and
forth maintaing this position very tightly while focussing on keeping the abs
tight.

Body weight glute bridge: lie on your back with knees bent towards the
ceiling and feet planted. Squeeze your glutes ONLY to lift your hips towards
the ceiling, hold for a 2 count at top and return to the start position. 10 total
reps.
 WEEK 1
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
2 5 10
Goblet Squat
1 AMRAP 10
2 5 10
Romanian Deadlift
1 AMRAP 10
Lunge (4 sec eccentric) 3 10/leg 1 RIR
Leg Extension Machine 3 12 2 RIR
Leg Abductor Machine 3 12 AMWAP

Day 2: Upper Body Overload

EXERCISE SETS REPS LOAD
2 5 3 RIR
Overhead Press
1 AMRAP same weight
2 15 3 RIR
Bent Over Row
1 AMRAP same weight
Tricep extension 3 10 2 RIR
Lateral Raise 3 12 1 RIR

Day 4: Lower Body Hypertrophy

EXERCISE SETS REPS LOAD
Sumo Deadlift 3 8 3 RIR
Squat (Smith Machine) 3 8 3 RIR
DB Romanian Deadlift 3 10 2 RIR
Paused Goblet Squat (2 sec. in hole) 3 12 2 RIR
Quadruped Cable Kick Backs on Bench 3 15 0 RIR

Day 5: Upper Body Hypertrophy

EXERCISE SETS REPS LOAD
Dumbbell OHP 3 8 3 RIR
Pronated Grip Pulldown 3 8 3 RIR
Seated Cable Row 3 10 2 RIR
Dumbbell Curl 3 12 2 RIR
Lateral Raise 3 15 0 RIR
 WEEK 2
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
3 5 10
Goblet Squat
1 AMRAP 10
3 5 10
Romanian Deadlift
1 AMRAP 10
Lunge (4 sec eccentric) 4 8 1 RIR
Leg Extension Machine 4 10/leg 2 RIR
Leg Abductor Machine 4 30 seconds AMWAP

Day 2: Upper Body Overload

EXERCISE SETS REPS LOAD
3 5 3 RIR
Overhead Press
1 AMRAP same weight
3 5 3 RIR
Bent Over Row
1 AMRAP same weight
Tricep extension 4 10 2 RIR
Lateral Raise 4 12 1 RIR

Day 4: Lower Body Hypertrophy

EXERCISE SETS REPS LOAD
Sumo Deadlift 4 8 3 RIR
Squat or Squat w/ Sling Shot 4 8 3 RIR
Banded Deadlift or Romanian Deadlift 4 10 2 RIR
Paused Goblet Squat (2 sec. in hole) 4 12 2 RIR
Hip Adductor Machine 4 15 0 RIR

Day 5: Upper Body Hypertrophy

EXERCISE SETS REPS LOAD
Dumbbell OHP 4 8 3 RIR
Pronated Grip Pulldown 4 8 3 RIR
Seated Cable Row 4 10 2 RIR
Dumbbell Curl 4 12 2 RIR
Lateral Raise 4 15 0 RIR
 WEEK 3
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
4 5 10
Goblet Squat
1 AMRAP 10
4 5 10
Romanian Deadlift
1 AMRAP 10
Lunge (4 sec eccentric) 5 8 1 RIR
Leg Extension Machine 5 10/leg 2 RIR
Leg Abductor Machine 5 30 seconds AMWAP

Day 2: Upper Body Overload

EXERCISE SETS REPS LOAD
4 5 3 RIR
Overhead Press
1 AMRAP same weight
4 5 3 RIR
Bent Over Row
1 AMRAP same weight
Tricep extension 5 10 2 RIR
Lateral Raise 5 12 1 RIR

Day 4: Lower Body Hypertrophy

EXERCISE SETS REPS LOAD
Sumo Deadlift 5 8 3 RIR
Squat or Squat w/ Sling Shot 5 8 3 RIR
Banded Deadlift or Romanian Deadlift 5 10 2 RIR
Paused Goblet Squat (2 sec. in hole) 5 12 2 RIR
Hip Adductor Machine 5 15 0 RIR

Day 5: Upper Body Hypertrophy

EXERCISE SETS REPS LOAD
Dumbbell OHP 5 8 3 RIR
Pronated Grip Pulldown 5 8 3 RIR
Seated Cable Row 5 10 2 RIR
Dumbbell Curl 5 12 2 RIR
Lateral Raise 5 15 0 RIR
 WEEK 4 TAPER WEEK
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
2 4 10
Goblet Squat

2 4 10
Romanian Deadlift

Lunge (4 sec eccentric) 3 8 1 RIR

Leg Extension Machine 3 10/leg 2 RIR
Leg Abductor Machine 3 30 seconds AMWAP

Day 2: Upper Body Overload

EXERCISE SETS REPS LOAD
2 4 2 RIR
Overhead Press

2 4 2 RIR
Bent Over Row

Tricep extension 3 10 2 RIR

Lateral Raise 3 12 1 RIR

Day 4: Lower Body Hypertrophy

EXERCISE SETS REPS LOAD
Sumo Deadlift 3 8 2 RIR
Squat or Squat w/ Sling Shot 3 8 2 RIR
Banded Deadlift or Romanian Deadlift 3 10 2 RIR
Paused Goblet Squat (2 sec. in hole) 3 12 2 RIR
Hip Adductor Machine 3 15 0 RIR

Day 5: Upper Body Hypertrophy

EXERCISE SETS REPS LOAD
Dumbbell OHP 3 8 2 RIR
Pronated Grip Pulldown 3 8 2 RIR
Seated Cable Row 3 10 2 RIR
Dumbbell Curl 3 12 2 RIR
Lateral Raise 3 15 0 RIR
 WEEK 5 TEST WEEK
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
1 AMRAP 10
Goblet Squat

1 AMRAP 10
Romanian Deadlift

Lunge (4 sec eccentric) 3 8 1 RIR

Leg Extension Machine 3 10/leg 2 RIR
Leg Abductor Machine 3 30 seconds AMWAP

Day 2: Upper Body Overload

EXERCISE SETS REPS LOAD
1 5 AMWAP
Overhead Press

1 5 AMWAP
Bent Over Row

Tricep extension 3 10 2 RIR

Lateral Raise 3 12 1 RIR

Day 4: Lower Body Hypertrophy

EXERCISE SETS REPS LOAD
Sumo Deadlift 3 8 1 RIR
Squat or Squat w/ Sling Shot 3 8 1 RIR
Banded Deadlift or Romanian Deadlift 3 10 2 RIR
Paused Goblet Squat (2 sec. in hole) 3 12 2 RIR
Hip Adductor Machine 3 15 0 RIR

Day 5: Upper Body Hypertrophy

EXERCISE SETS REPS LOAD
Close Grip Bench Press or Dumbbell OHP 3 8 1 RIR
Pronated Grip Pulldown 3 8 1 RIR
Seated Cable Row 3 10 2 RIR
Dumbbell Curl S.S. Tricep Pushdown 3 12 2 RIR
Lateral Raise S.S. Curl Exercise of Choice 3 15 0 RIR
 WEEK 6
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
Squat or Squat w/ Sling Shot 2 3 10
1 AMRAP 10
Conventional Deadlift 2 3 10
1 AMRAP 10
Hip Thrust (2 sec. pause at top) 3 8 1 RIR
Lunge (4 sec eccentric) S.S. Banded Side Step 3 10/leg 2 RIR
Plank (weighted if needed) 3 30 seconds AMWAP

Day 2: Upper Body Overload

EXERCISE SETS REPS LOAD
Bench Press or OHP 2 3 3 RIR
1 AMRAP same weight
Pull-up (assisted or weighted if needed) 2 3 3 RIR
1 AMRAP same weight

Seal Row or Pendlay Row 3 8 1 RIR

Arnold Press 3 10 2 RIR
Lateral Raise S.S. Skull Crusher 3 12 1 RIR
Tricep Pushdown S.S. Cable Curl 3 12 0 RIR

Day 4: Lower Body Hypertrophy

EXERCISE SETS REPS LOAD
Sumo Deadlift 3 8 3 RIR
Squat or Squat w/ Sling Shot 3 8 3 RIR
Banded Deadlift or Romanian Deadlift 3 10 2 RIR
DB Romanian Deadlift S.S. Cable Pull Through 3 12 1 RIR
Paused Goblet Squat (2 sec. in hole) 3 12 2 RIR
Quadruped Cable Kick Backs on Bench 3 15 0 RIR

Day 5: Upper Body Hypertrophy

EXERCISE SETS REPS LOAD
Close Grip Bench Press or Dumbbell OHP 3 8 3 RIR
Pronated Grip Pulldown 3 8 3 RIR
Seated Cable Row 3 10 2 RIR
Face Pull w/ External Rotation 3 12 1 RIR
Dumbbell Curl S.S. Tricep Pushdown 3 12 2 RIR
Lateral Raise S.S. Curl Exercise of Choice 3 15 0 RIR

Day 6: Lower Body Extra Glute Focus

 EXERCISE SETS REPS LOAD
Single Limb Leg Press 3 15 3 RIR
Bulgarian Split Squat 3 15 3 RIR
Step-Up (box at full depth squat height) 3 20 2 RIR
DB Romanian Deadlift S.S. Abduction Machine 3 20 1 RIR
HIIT Sprints or Sled Pushing 6 Rounds 30 sec. AMWAP

If doing sprints just go as fast as possible

 WEEK 7
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
Squat or Squat w/ Sling Shot 3 3 10
1 AMRAP 10
Conventional Deadlift 3 3 10
1 AMRAP 10
Hip Thrust (2 sec. pause at top) 4 8 1 RIR
Lunge S.S. Banded Side Step 4 10/leg 2 RIR
Plank 4 30 seconds AMWAP

Day 2
EXERCISE SETS REPS LOAD
Bench Press or OHP 3 3 3 RIR
1 AMRAP same weight
Pull-up (assisted or weighted if needed) 3 3 3 RIR
1 AMRAP same weight

Seal Row or Pendlay Row 4 8 1 RIR

Arnold Press 4 10 2 RIR
Lateral Raise S.S. Skull Crusher 4 12 1 RIR
Tricep Pushdown S.S. Cable Curl 4 12 0 RIR

Day 4: Lower Body Hypertrophy

EXERCISE SETS REPS LOAD
Sumo Deadlift 4 8 3 RIR
Squat or Squat w/ Sling Shot 4 8 3 RIR
Banded Deadlift or Romanian Deadlift 4 10 2 RIR
DB Romanian Deadlift S.S. Cable Pull Through 4 12 1 RIR
Paused Goblet Squat (2 sec. in hole) 4 12 2 RIR
Quadruped Cable Kick Backs on Bench 4 15 0 RIR

Day 5: Upper Body Hypertrophy

EXERCISE SETS REPS LOAD
Close Grip Bench Press or Dumbbell OHP 4 8 3 RIR
Pronated Grip Pulldown 4 8 3 RIR
Seated Cable Row 4 10 2 RIR
Face Pull w/ External Rotation 4 12 1 RIR
Dumbbell Curl S.S. Tricep Pushdown 4 12 2 RIR
Lateral Raise S.S. Curl Exercise of Choice 4 15 0 RIR

Day 6: Lower Body Extra Glute Focus

 EXERCISE SETS REPS LOAD
Single Limb Leg Press 4 15 3 RIR
Bulgarian Split Squat 4 15 3 RIR
Step-Up (box at full depth squat height) 4 20 2 RIR
DB Romanian Deadlift S.S. Abduction Machine 4 20 1 RIR
HIIT Sprints or Sled Pushing 8 Rounds 30 sec. AMWAP

If doing sprints just go as fast as possible

 WEEK 8
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
Squat or Squat w/ Sling Shot 4 3 10
1 AMRAP 10
Conventional Deadlift 4 3 10
1 AMRAP 10
Hip Thrust (2 sec. pause at top) 5 8 1 RIR
Lunge S.S. Banded Side Step 5 10/leg 2 RIR
Plank 5 30 seconds AMWAP

Day 2: Upper Body Overload

EXERCISE SETS REPS LOAD
Bench Press or OHP 4 3 3 RIR
1 AMRAP same weight
Pull-up (assisted or weighted if needed) 4 3 3 RIR
1 AMRAP same weight

Seal Row or Pendlay Row 5 8 1 RIR

Arnold Press 5 10 2 RIR
Lateral Raise S.S. Skull Crusher 5 12 1 RIR
Tricep Pushdown S.S. Cable Curl 5 12 0 RIR

Day 4: Lower Body Hypertrophy

EXERCISE SETS REPS LOAD
Sumo Deadlift 5 8 3 RIR
Squat or Squat w/ Sling Shot 5 8 3 RIR
Banded Deadlift or Romanian Deadlift 5 10 2 RIR
DB Romanian Deadlift S.S. Cable Pull Through 5 12 1 RIR
Paused Goblet Squat (2 sec. in hole) 5 12 2 RIR
Quadruped Cable Kick Backs on Bench 5 15 0 RIR

Day 5: Upper Body Hypertrophy

EXERCISE SETS REPS LOAD
Close Grip Bench Press or Dumbbell OHP 5 8 3 RIR
Pronated Grip Pulldown 5 8 3 RIR
Seated Cable Row 5 10 2 RIR
Face Pull w/ External Rotation 5 12 1 RIR
Dumbbell Curl S.S. Tricep Pushdown 5 12 2 RIR
Lateral Raise S.S. Curl Exercise of Choice 5 15 0 RIR

Day 6: Lower Body Extra Glute Focus

 EXERCISE SETS REPS LOAD
Single Limb Leg Press 5 15 3 RIR
Bulgarian Split Squat 5 15 3 RIR
Step-Up (box at full depth squat height) 5 20 2 RIR
DB Romanian Deadlift S.S. Abduction Machine 5 20 1 RIR
HIIT Sprints or Sled Pushing 10 Rounds 30 sec. AMWAP

If doing sprints just go as fast as possible

 WEEK 9 TAPER WEEK
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
Squat or Squat w/ Sling Shot 2 2 10

Conventional Deadlift 2 2 10

Hip Thrust (2 sec. pause at top) 3 8 1 RIR

Lunge S.S. Banded Side Step 3 10/leg 2 RIR
Plank 3 30 seconds AMWAP

Day 2: Upper Body Overload

EXERCISE SETS REPS LOAD
Bench Press or OHP 2 2 2 RIR

Pull-up (assisted or weighted if needed) 2 2 2 RIR

Seal Row or Pendlay Row 3 8 1 RIR

Arnold Press 3 10 2 RIR
Lateral Raise S.S. Skull Crusher 3 12 1 RIR
Tricep Pushdown S.S. Cable Curl 3 12 0 RIR

Day 4: Lower Body Hypertrophy

EXERCISE SETS REPS LOAD
Sumo Deadlift 3 8 2 RIR
Squat or Squat w/ Sling Shot 3 8 2 RIR
Banded Deadlift or Romanian Deadlift 3 10 2 RIR
DB Romanian Deadlift S.S. Cable Pull Through 3 12 1 RIR
Paused Goblet Squat (2 sec. in hole) 3 12 2 RIR
Quadruped Cable Kick Backs on Bench 3 15 0 RIR

Day 5: Upper Body Hypertrophy

EXERCISE SETS REPS LOAD
Close Grip Bench Press or Dumbbell OHP 3 8 2 RIR
Pronated Grip Pulldown 3 8 2 RIR
Seated Cable Row 3 10 2 RIR
Face Pull w/ External Rotation 3 12 1 RIR
Dumbbell Curl S.S. Tricep Pushdown 3 12 2 RIR
Lateral Raise S.S. Curl Exercise of Choice 3 15 0 RIR

Day 6: Lower Body Extra Glute Focus

 EXERCISE SETS REPS LOAD
Single Limb Leg Press 3 15 2 RIR
Bulgarian Split Squat 3 15 2 RIR
Step-Up (box at full depth squat height) 3 20 2 RIR
DB Romanian Deadlift S.S. Abduction Machine 3 20 1 RIR
NONE 30 sec.

If doing sprints just go as fast as possible

 WEEK 10 TEST WEEK
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
Squat or Squat w/ Sling Shot 1 AMRAP 10

Conventional Deadlift 1 AMRAP 10

Hip Thrust (2 sec. pause at top) 3 8 1 RIR

Lunge S.S. Banded Side Step 3 10/leg 2 RIR
Plank 3 30 seconds AMWAP

Day 2: Upper Body Overload

EXERCISE SETS REPS LOAD
Bench Press or OHP 1 3 AMWAP

Pull-up (assisted or weighted if needed) 1 3 AMWAP

Seal Row or Pendlay Row 3 8 1 RIR

Arnold Press 3 10 2 RIR
Lateral Raise S.S. Skull Crusher 3 12 1 RIR
Tricep Pushdown S.S. Cable Curl 3 12 0 RIR

Day 4: Lower Body Hypertrophy

EXERCISE SETS REPS LOAD
Sumo Deadlift 3 8 1 RIR
Squat or Squat w/ Sling Shot 3 8 1 RIR
Banded Deadlift or Romanian Deadlift 3 10 2 RIR
DB Romanian Deadlift S.S. Cable Pull Through 3 12 1 RIR
Paused Goblet Squat (2 sec. in hole) 3 12 2 RIR
Quadruped Cable Kick Backs on Bench 3 15 0 RIR

Day 5: Upper Body Hypertrophy

EXERCISE SETS REPS LOAD
Close Grip Bench Press or Dumbbell OHP 3 8 1 RIR
Pronated Grip Pulldown 3 8 1 RIR
Seated Cable Row 3 10 2 RIR
Face Pull w/ External Rotation 3 12 1 RIR
Dumbbell Curl S.S. Tricep Pushdown 3 12 2 RIR
Lateral Raise S.S. Curl Exercise of Choice 3 15 0 RIR

Day 6: Lower Body Extra Glute Focus

 EXERCISE SETS REPS LOAD
Single Limb Leg Press 3 15 1 RIR
Bulgarian Split Squat 3 15 1 RIR
Step-Up (box at full depth squat height) 3 20 2 RIR
DB Romanian Deadlift S.S. Abduction Machine 3 20 1 RIR
HIIT Sprints or Sled Pushing 5 rounds 30 sec. AMWAP

If doing sprints just go as fast as possible