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Monday
• Squat 70x5, 80x5, 90x5, 90x5, 90x5, 90x5, 90x5
• Press 70x5, 80x5, 90x5, 70xAMRAP
• Chins – 100 total reps
• Face Pulls/Band Pullaparts – 100 total reps
• Dips – 100200 total reps
Wednesday
• Deadlift 70x5, 80x5, 90x5, 90x5, 90x5
• Bench Press 70x5, 80x5, 90x5, 90x5, 90x5, 90x5, 90x5
• DB Rows – 5 sets of 1020 reps
• Curls – 100 total reps
Friday
• Squat – 70x5, 80x5, 90x5, 45% x 20
• Press – 10 sets of 5 reps @ 70%
• Chins – 5 sets of 5 reps (weighted)
• Face Pulls/Band Pullaparts – 100 total reps
• Shrugs – 100 total reps
WEEK TWO
Monday
• Squat 65x5, 75x5, 85x5, 85x5, 85x5, 85x5, 85x5
• Press 65x5, 75x5, 85x5, 65xAMRAP
• Chins – 100 total reps
• Face Pulls/Band Pullaparts – 100 total reps
• Dips – 100200 total reps
Wednesday
• Deadlift 65x5, 75x5, 85x5, 85x5, 85x5
• Bench Press 65x5, 75x5, 85x5, 85x5, 85x5, 85x5 , 85x5
• DB Rows – 5 sets of 1020 reps
• Curls – 100 total reps
Friday
• Squat – 65x5, 75x5, 85x5, 55% x 20
• Press – 10 sets of 5 reps @ 50%
• Chins – 5 sets of 5 reps (weighted)
• Face Pulls/Band Pullaparts – 100 total reps
• Shrugs – 100 total reps
WEEK THREE
Monday
• Squat – 75x5, 85x5, 95x5, 95x5, 95x5, 95x5, 95x5
• Press 75x5, 85x5, 95x5, 75xAMRAP
• Chins – 100 total reps
• Face Pulls/Band Pullaparts – 100 total reps
• Dips – 100200 total reps
Wednesday
• Deadlift 75x5, 85x5, 95x5, 95x5, 95x5
• Bench Press 75x5, 85x5, 95x5, 95x5, 95x5, 95x5, 95x5
• DB Rows – 5 sets of 1020 reps
• Curls – 100 total reps
Friday
• Squat – 75x5, 85x5, 95x5, 55% x 20
• Press – 10 sets of 5 reps @ 75%
• Chins – 5 sets of 5 reps (weighted)
• Face Pulls/Band Pullaparts – 100 total reps
• Shrugs – 100 total reps
WEEK FOUR (ADJUST TM FOR THE SQUAT, DEADLIFT, PRESS AND BENCH
PRESS)
Monday
• Squat 70x5, 80x5, 90x5, 90x5, 90x5, 90x5, 90x5
• Press 70x5, 80x5, 90x5, 70xAMRAP
• Chins – 100 total reps
• Face Pulls/Band Pullaparts – 100 total reps
• Dips – 100200 total reps
Wednesday
• Deadlift 70x5, 80x5, 90x5, 90x5, 90x5
• Bench Press 70x5, 80x5, 90x5, 90x5, 90x5, 90x5, 90x5
• DB Rows – 5 sets of 1020 reps
• Curls – 100 total reps
Friday
• Squat – 70x5, 80x5, 90x5, 50% x 20
• Press – 12 sets of 5 reps @ 60%
• Chins – 5 sets of 5 reps (weighted)
• Face Pulls/Band Pullaparts – 100 total reps
• Shrugs – 100 total reps
WEEK FIVE
Monday
• Squat 65x5, 75x5, 85x5, 85x5, 85x5, 85x5, 85x5
• Press 65x5, 75x5, 85x5, 65xAMRAP
• Chins – 100 total reps
• Face Pulls/Band Pullaparts – 100 total reps
• Dips – 100200 total reps
Wednesday
• Deadlift 65x5, 75x5, 85x5, 85x5, 85x5
• Bench Press 65x5, 75x5, 85x5, 85x5, 85x5, 85x5, 85x5
• DB Rows – 5 sets of 1020 reps
• Curls – 100 total reps
Friday
• Squat – 65x5, 75x5, 85x5, 65% x 20
• Press – 15 sets of 5 reps @ 65%
• Chins – 5 sets of 5 reps (weighted)
• Face Pulls/Band Pullaparts – 100 total reps
• Shrugs – 100 total reps
WEEK SIX
Monday
• Squat – 75x5, 85x5, 95x5, 95x5, 95x5, 95x5, 95x5
• Press 75x5, 85x5, 95x5, 75xAMRAP
• Chins – 100 total reps
• Face Pulls/Band Pullaparts – 100 total reps
• Dips – 100200 total reps
Wednesday
• Deadlift 75x5, 85x5, 95x5, 95x5, 95x5
• Bench Press 75x5, 85x5, 95x5, 95x5, 95x5, 95x5, 95x5
• DB Rows – 5 sets of 1020 reps
• Curls – 100 total reps
Friday
• Squat – 75x5, 85x5, 95x5, 70% x 20
• Press – 12 sets of 5 reps @ 75%
• Chins – 5 sets of 5 reps (weighted)
• Face Pulls/Band Pullaparts – 100 total reps
• Shrugs – 100 total reps
Training Max Remember that you may have to adjust your Training Max to fit this
template. If you are smart, run it for 6 weeks with a lower than you think TM (85%).
Assess and adjust and run it again if you feel good – use your best judgment. For the 20
rep squat, don’t be afraid to use the SS Bar for that set (only that set). This bar is ideal
for high rep squats and does a great job of eliminating shoulder strain during a high rep
set of squats. You won’t need to adjust for the bar as the weight is light enough to not
make a huge difference. Just be sure to adjust for the weight of the bar. Because the goal
of the template is getting bigger, we are not concerned with setting rep PR’s. Remember
we work in 6 week blocks so if you are itching to get some rep PR’s, simply adjust your
next 6 week template. 20 rep squats SUCK. If you want, adjust the %’s on this day and
make them lower (but still follow the same progression – 5% jumps per week). 20 rep
squats are as much of a mental game as a physical game. You are going to have to learn
how to breathe and “relax” during a set. One of the keys to doing these is to not fart
around too much between reps but do NOT rush them either. Too much time means
longer fatigue in the legs/lower back and rushing the sets will lead to dizziness. Use the
first couple of weeks to learn your sweet spot. High rep leg work is a GREAT way to
build size on a frame but it is very stressful to your body and for most, can’t be done for
much longer than 36 weeks. On paper it may seem like a good idea but it takes a toll on
your body. However, for a younger lifter that has a good grasp on technique it is a
tremendous tool. For an older lifter, a lower % can be used and same benefits can be
derived. It goes without saying that 70% for a beginner is NOT the same as 70% for an
advanced lifter.