TRAINING CYCLE: JORDAN Reyes

Starting Week of April 14 up to June 22nd

Squat tueday: starting max 365
Set

Ending Max 385/395

Training Weight

Reps

Training Max

Week 1

295

349

Week 2

305

361

Week 3

315

373

Week 4

295

349

Week 5

325

362

Week 6

335

352

Week 7

355

373

Week 8

365

383

Week 9

375

394

ASSISTANCE:
1. Pause Squats 5 sets 3 reps 2-3 sec pause start 275 for first 3 weeks..band squats 5 sets 3
reps weeks 4-6..speed squats 5 sets 2-3 reps weeks 7-9
2. Front Squats 2 sets start with 2 sets 2-3 reps 185 working up every week
Minor assistance:
1.
2.
3.
4.
5.
6.

Hyper extensions focusing on glutes and hamstrings: 3 sets 15 reps

Hamstring curls 2-3 sets 15 reps
Leg extensions: 2-3 sets 15 reps
Adductor/abductor 2 sets 20 reps each
Seated Calve raises 3 sets 20 reps
Abs/cardio/stretch planks/dumbbell sidebends/ decline situps

Bench Thursday: starting max: 315

Bench Press
Week

Weight

Reps Sets

Week 1

255

Week 2

265

Week 3

275

Week 4

285

Week 5

295

Week 6

300

Week 7

305

2/3

Week 8

310

Week 9

315/320 2

Week 10

Week 11

Week 12

ending max: 335 and above

Narrow Grip Bench Press

Incline Bench Press

Week

Weight Reps Sets

Week

Weight Reps Sets

Week 1

235

Week 1

215

Week 2

245

Week 2

225

Week 3

255

Week 3

235

Week 4

265

Week 4

245

Week 5

270

Week 5

250

Week 6

275

Week 6

255

Week 7

280

Week 7

260

Week 8

285

Week 8

265

Week 9

290

Week 9

270

Week 10

Week 10

Week 11

Week 11

Week 12

Week 12

There may be changes.

1.
2.
3.
4.
5.

Pullups 3 sets of 8-12 reps/ or t bar rows with holds 3 sets of 8 reps
Cable Flyes 6 sets
REAR DELt work
BICEPS
Abs/CARDIO/stretch

DEADLIFT: starting max 395

Training
Week 1
Week 2.
Week 3.
Week 4.
Week 5.
Week 6.
Week 7.
Week 8.
Week 9.

Max Set * Reps

368 2 * 5
380 2 * 5
380 1 * 4
368 1 * 5
388 1 * 3
399 1 * 3
392 1 * 2
405 1 * 2
415 1 * 2

ending max: 415/420

Weight
315
325
335
315
355
365
375
385
395

We may go higher or lower.depending on how your body responds.

ASSISTANCE:
1. Deadlift of Deficits 5 sets of 3 reps start 250 1st 3 weeks..banded deficit(reduce deficit
to 1 plate) speed deadlifts 5 sets of 3 reps 315 weeks 4-6.regular speed deadlifts 3 sets
of 2-5 reps 275 weeks 7-9
2. Weighted hyperextensions 3 sets 8 reps
3. Dumbell croc rows 3 sets 5 reps maximum speed 85ss and up
4. Lat pulldowns 3 sets 5-8 reps maximum speed
5. Seated Rows 3 sets 12 reps
6. Neck work.will talk
7. Abs/cardio/stretch

Light Bench and Shoulders: (split between Monday and Friday)

Monday:
1. 3 sets bench 235-245 5 reps
2. One arm dumbbell shoulder press start at 3 sets of 2 reps starting at 85one low set of 8
reps 60 each arm/military presscan do Friday
3. Decline Bench Speed Sets 3 sets of 3-5 reps 2 mins rest start with 255-275
4. BARBELL powershrugs 3 sets 5 reps starting at 3 plates and 2 sets behind the back 5
reps (do these on Monday heavy)
5. Heavy Side raises 3 sets 5 reps
6. Front raises 3 sets 5 reps
7. Heavier Rear delt work

8. T rows with hold 3 sets 5 reps

9. Hip mobility work.
10. Abs/cardio/stretch

Wednesday:

1. Hip mobility (will discuss adductors, abductors, rotational exercised , glute bridges)
2. Abs
3. Stretching
Friday:
1.
2.
3.
4.
5.

Military press 3 sets 8 reps.

Tricep skull crushers 3 sets 12 reps
Lat pull bar tricep pressdowns 3 sets 12 reps (use bench grip and keep ELBOWS in)
Hip mobility work (will discuss)
Abs/cardio/stretch

******* Hip mobility work (Friday) and shoulder mobility and rotator cuff work (Wednesday)
on easy days LIGHT WEIGHT.will talk about it.
Partials can be worked in later in the cycle

Ab selection: PLANKS, Dumbell Sidebends, decline situps, machine crunches with holds, side
planks)

Done by: