Week 1 (7/27) Wednesday Friday Sunday

Squat 0
Bench
Rows
Shoulder Press
Pull ups
Deadlift
Week 2 (8/3) Wednesday Friday Sunday
Squat 0
Bench
Rows
Shoulder Press
Pull ups
Deadlift

Week 3 (8/10) Wednesday Friday Sunday

Squat 0
Bench
Rows
Shoulder Press
Pull ups
Deadlift

Week 4 (8/17) Wednesday Friday Sunday

Squat 0
Bench
Rows
Shoulder Press
Pull ups
Deadlift

Week 5 (8/24) Wednesday Friday Sunday

Squat
Bench
Rows
Shoulder Press
Pull ups
Deadlift

Week 6 (8/31) Wednesday Friday Sunday

Squat
Bench
Rows
Shoulder Press
Pull ups
Deadlift
 Week 7 (9/7) Wednesday Friday Sunday
Squat
Bench
Rows
Shoulder Press
Pull ups
Deadlift

Week 8 (9/14) Wednesday Friday Sunday

Squat
Bench
Rows
Shoulder Press
Pull ups
Deadlift

Week 9 (9/21) DFHT LOADING Week 10 (9/28)

Wednesday Upper Reps Wednesday
Decline Dumb: 3 x 10
Incline Dumb: 3 x 8
JS Rows: 5x5
Bar Shrugs: 3 x 8-10
High Pulls: 3x8
Skullcrush: 3 x 10-12
Inc. Curls: 2x8
Hammers: 2 x 8-10

Thursday Lower Reps Thursday

Oly. Squats: 5 x 5,pyramid
Goodmorning: 3x5
Pullthroughs: 3 x 10-12
Ham. Curls: 2 x 10-12
Leg Press: 2 x 10-12
Abs Work: 5 x 10
Calves: DC Style

Saturday Upper Reps Saturday

Flat Bench: 5x5
Board Press: 1 x 5 (max)
S. Military: 4 x 10
Dips: 3 x 8-10
Pullups: 5 x failure
Rev. P-downs: 3 x 10-12
Barbell Curls: 2-3 x 8

Sunday Lower Reps Sunday

Oly. Squats: 3 x 5, 1 x 10
Rack Deads: 3 x 5-8
 Pullthroughs: 3 x 10-12
Ham. Curls: 2 x 10
Leg Press: 2 x 10
Wt. Hypers: 2 x 10-12
Abs Work: 5 x 10
Calves: DC Style

Week 11 (10/5) DFHT Deload Week 12 (10/12)

Wednesday Upper Reps Wednesday
Decline Dumb: 4 x 10
Incline Dumb: 3 x 8-10
JS Rows: 5x5

Thursday Lower Reps Thursday

Oly. Squats: 5 x 5,pyramid
Goodmorning: 3 x 5

Saturday Upper Reps Saturday

Flat Bench: 5x5
CloseGrip: 1 x 5 (max)
S. Military: 4 x 10

Sunday Lower Reps Sunday

Front Squats: 3 x 5, 1 x 10
Rack Deads: 3 x 5-8
 Comments
Wed-

Fri-

Sun-

Wed-

Fri-

Sun-

Wed-

Fri-

Sun-

*PR Week
Wed-

Fri-

Sun-

>>>>
Wed-

Fri-

Sun-

>>>>
Wed-

Fri-

Sun-
>>>>
Wed-

Fri-

Sun-

>>>>
Wed-

Fri-

Sun-

>>>>
Comments:
Week1 Wed-

Week2 Wed-

Week1 Thurs-

Week2 Thurs-

Week1 Sat-

Week2 Sat-

Week1 Sun-
Week2 Sun-

>>>>
Comments:
Wednesday:
Olympic Squats 5x5 (same weight)
Benching 5x5 (flat)(same weight)
JS Rows 5x5 (1x5 pyramid)
Accessory (skullcrushers: 2x8)

Friday:
Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats
Standing Military Press 5x5 (same weight)
Pull ups 5x5 (weighted)
Deadlifts 5x5 (same weight)
Accessory (barbell curls: 2x8)

Sunday:

Olympic Squats 5x5 (1x5 pyramid)

Benching 5x5 (incline)(1x5 pyramid)
JS Rows 5x5 (same weight)
Accessory (weighted dips: 2x8)

Loading (Volume) Phase

*Everything is 5x5

Deload Week
*Everything is 3x3, 1x3 dropping Friday squats

Intensity Phase
*Everything is 3x3, dropping Friday squats
*3x3, 1x3 Records Set for each exercise

Deload Week
*Everything is 3x3, 1x3 dropping Friday squats

Dual Factor Hypertrophy Training

*Loading Phase: 2 Weeks
*Increase all weights used for second week.
Dual Factor Hypertrophy Training
*Deloading Phase: 1-2 Weeks
*Week 2 is optional depending on state of recovery.
*Keep weight the same as Week 10