Table 1

Exercise Sets Reps % - RPE Week 2 Exercise Sets Reps % - RPE Week 3 Exercise Sets Reps % - RPE Week 4 Exercise Sets Reps % - RPE

Day 1 ME Deadlifts 5 4 80 Day 1 ME Deadlifts 5 5 80 Day 1 ME Deadlifts 5 6 80 Day 1 ME Deadlifts 3 5 65

Stiff Legged 3 6 65 Stiff Legged 3 6 65 Stiff Legged 3 6 70 Stiff Legged 3 6 70
Deadlifts Deadlifts Deadlifts Deadlifts

Split squats 2 10 7 Split squats 2 10 7 Split squats 2 10 7 Split squats 2 10 7

Ss GHR 3 8 Ss GHR 3 8 Ss GHR 3 8 Ss GHR 3 8
Ss Pendlay rows 3 8 Ss Pendlay rows 3 8 Ss Pendlay rows 3 8 Ss Pendlay rows 3 8

Reverse hyper 3 10 Reverse hyper 3 10 Reverse hyper 3 10 Reverse hyper 3 10

Sled push 3 Distance Sled push 3 Distance Sled push 3 Distance Sled push 3 Distance

Bodyweight back 3 20 Bodyweight back 3 20 Bodyweight back 3 20 Bodyweight back 3 20

extensions extensions extensions extensions

Day 2 ME Bench Press 5 4 80 Day 2 ME Bench Press 5 5 80 Day 2 ME Bench Press 5 6 80 Day 2 ME Bench Press 4 5 70

Pin Press 3 3 80 Pin Press 3 3 Pin Press 3 3 Pin Press 3 3

DB Shoulder press 3 12-15 DB Shoulder press 3 12-15 DB Shoulder press 3 12-15 DB Shoulder press 3 12-15

Ss Face Pulls 4 20 Ss Face Pulls 4 20 Ss Face Pulls 4 20 Ss Face Pulls 4 20

Ss Barbell Curls 4 15 Ss Barbell Curls 4 15 Ss Barbell Curls 4 15 Ss Barbell Curls 4 15
Ss Skullcrushers 4 12 Ss Skullcrushers 4 12 Ss Skullcrushers 4 12 Ss Skullcrushers 4 12
Farmer’s walk 4 Distance Farmer’s walk 4 Distance Farmer’s walk 4 Distance Farmer’s walk 4 Distance

Day 3 RE Squats 5 4 80 Day 3 RE Squats 5 5 80 Day 3 RE Squats 5 6 80 Day 3 RE Dynamic Squats 5 3 7

Front Squats 3 8 7 Front Squats 3 8 7 Front Squats 3 8 7 Front Squats 3 8 7

Single leg RDL 3 10 Single leg RDL 3 10 Single leg RDL 3 10 Single leg RDL 3 10

Glute Ham raises 3 8 Glute Ham raises 3 8 Glute Ham raises 3 8 Glute Ham raises 3 8

Back extensions 3 20 Back extensions 3 20 Back extensions 3 20 Back extensions 3 20

Reverse sled drag 3 Distance Reverse sled drag 3 Distance Reverse sled drag 3 Distance Reverse sled drag 3 Distance

Day 4 RE Pause Bench Press 3 8 70 Day 4 RE Pause Bench Press 3 8 65 Day 4 RE Pause Bench Press 3 8 70 Day 4 RE Pause Bench Press 3 5 70

Barbell Shoulder 5 4 80 Barbell Shoulder 5 5 80 Barbell Shoulder 5 6 80 Barbell Shoulder 4 8 7

Press Press Press Press

Pendlay rows 3 10 7 Pendlay rows 3 10 7 Pendlay rows 3 10 7 Pendlay rows 3 10 7

Ss Rear delts 3 12-15 Ss Rear delts 3 12-15 Ss Rear delts 3 12-15 Ss Rear delts 3 12-15
Ss Tricep pushdowns 3 12 Ss Tricep pushdowns 3 12 Ss Tricep pushdowns 3 12 Ss Tricep pushdowns 3 12
Ss Hammer curls 3 12 Ss Hammer curls 3 12 Ss Hammer curls 3 12 Ss Hammer curls 3 12
Sandbag Carry 4 Distance Sandbag Carry 4 Distance Sandbag Carry 4 Distance Sandbag Carry 4 Distance

Day 5 (Optional) Sled push Heavy Lots Pick any three of Day 5 (Optional) Sled push Heavy Lots Pick any three of Day 5 (Optional) Sled push Heavy Lots Pick any three of Day 5 (Optional) Sled push Heavy Lots Pick any three of
these these these these

Farmer’s walk Heavy Lots Farmer’s walk Heavy Lots Farmer’s walk Heavy Lots Farmer’s walk Heavy Lots

Sandbag Carry Heavy Lots Sandbag Carry Heavy Lots Sandbag Carry Heavy Lots Sandbag Carry Heavy Lots

Reverse sled drag Heavy Lots Reverse sled drag Heavy Lots Reverse sled drag Heavy Lots Reverse sled drag Heavy Lots

Sandbag to Heavy Lots Sandbag to Heavy Lots Sandbag to Heavy Lots Sandbag to Heavy Lots
Shoulder Shoulder Shoulder Shoulder

Day 6 Cardio 10m Day 6 Cardio 10m Day 6 Cardio 10m Day 6 Cardio 10m
Biceps 4 8 8 Biceps 4 8 8 Biceps 4 8 8 Biceps 4 8 8
Quads 3 8-12 8 Quads 3 8-12 8 Quads 3 8-12 8 Quads 3 8-12 8
Hamstrings 3 8-12 6 Hamstrings 3 8-12 6 Hamstrings 3 8-12 6 Hamstrings 3 8-12 6
Calves 3 8-12 7 Calves 3 8-12 7 Calves 3 8-12 7 Calves 3 8-12 7
Shoulder raise 4 12-15 7 Shoulder raise 4 12-15 7 Shoulder raise 4 12-15 7 Shoulder raise 4 12-15 7
 Table 1

Exercise Sets Reps % - RPE Week 6 Exercise Sets Reps % - RPE Week 7 Exercise Sets Reps % - RPE Week 8 Exercise Sets Reps % - RPE

Day 1 ME Deadlifts 3 3 80 Day 1 ME Deadlifts 3 3 85 Day 1 ME Deadlifts 3 3 90 Day 1 ME Deadlifts 3 3 65

Stiff Legged 3 6 70 Stiff Legged 3 6 75 Stiff Legged 3 6 70 Stiff Legged 3 3 70
Deadlifts Deadlifts Deadlifts Deadlifts

Split squats 2 10 7 Split squats 2 10 7 Split squats 2 10 7 Split squats 2 6 7

Ss GHR 3 8 Ss GHR 3 8 Ss GHR 3 8 Ss GHR 3 8
Ss Pendlay rows 3 8 Ss Pendlay rows 3 8 Ss Pendlay rows 3 8 Ss Pendlay rows 3 8

Reverse hyper 3 10 Reverse hyper 3 10 Reverse hyper 3 10 Reverse hyper 3 10

Sled push 3 Distance Sled push 3 Distance Sled push 3 Distance Sled push 3 Distance

Bodyweight back 3 20 Bodyweight back 3 20 Bodyweight back 3 20 Bodyweight back 3 20

extensions extensions extensions extensions

Day 2 ME Bench Press 3 3 80 Day 2 ME Bench Press 3 3 85 Day 2 ME Bench Press 3 3 90 Day 2 ME Bench Press 3 3 70

Pin Press 3 3 90 Pin Press 3 3 90 Pin Press 3 3 Pin Press 3 3

DB Shoulder press 3 12-15 DB Shoulder press 3 12-15 DB Shoulder press 3 12-15 DB Shoulder press 3 12-15

Ss Face Pulls 4 20 Ss Face Pulls 4 20 Ss Face Pulls 4 20 Ss Face Pulls 4 20

Ss Barbell Curls 4 15 Ss Barbell Curls 4 15 Ss Barbell Curls 4 15 Ss Barbell Curls 4 15
Ss Skullcrushers 4 12 Ss Skullcrushers 4 12 Ss Skullcrushers 4 12 Ss Skullcrushers 4 12
Farmer’s walk 4 Distance Farmer’s walk 4 Distance Farmer’s walk 4 Distance Farmer’s walk 4 Distance

Day 3 RE Squats 3 3 80 Day 3 RE Squats 5 5 85 Day 3 RE Squats 3 3 90 Day 3 RE Dynamic Squats 3 3 7

Front Squats 3 8 7.5 Front Squats 3 8 7.5 Front Squats 3 8 7 Front Squats 3 5 7

Single leg RDL 3 10 Single leg RDL 3 10 Single leg RDL 3 10 Single leg RDL 3 10

Glute Ham raises 3 8 Glute Ham raises 3 8 Glute Ham raises 3 8 Glute Ham raises 3 8

Back extensions 3 20 Back extensions 3 20 Back extensions 3 20 Back extensions 3 20

Reverse sled drag 3 Distance Reverse sled drag 3 Distance Reverse sled drag 3 Distance Reverse sled drag 3 Distance

Day 4 RE Pause Bench Press 3 8 70 Day 4 RE Pause Bench Press 3 8 65 Day 4 RE Pause Bench Press 3 8 70 Day 4 RE Pause Bench Press 3 3 70

Barbell Shoulder 3 3 80 Barbell Shoulder 3 3 85 Barbell Shoulder 3 3 90 Barbell Shoulder 3 3 7

Press Press Press Press

Pendlay rows 3 10 7 Pendlay rows 3 10 7 Pendlay rows 3 10 7 Pendlay rows 3 10 7

Ss Rear delts 3 12-15 Ss Rear delts 3 12-15 Ss Rear delts 3 12-15 Ss Rear delts 3 12-15
Ss Tricep pushdowns 3 12 Ss Tricep pushdowns 3 12 Ss Tricep pushdowns 3 12 Ss Tricep pushdowns 3 12
Ss Hammer curls 3 12 Ss Hammer curls 3 12 Ss Hammer curls 3 12 Ss Hammer curls 3 12
Sandbag Carry 4 Distance Sandbag Carry 4 Distance Sandbag Carry 4 Distance Sandbag Carry 4 Distance

Day 5 (Optional) Sled push Heavy Lots Pick any three of Day 5 (Optional) Sled push Heavy Lots Pick any three of Day 5 (Optional) Sled push Heavy Lots Pick any three of Day 5 (Optional) Sled push Heavy Lots Pick any three of
these these these these

Farmer’s walk Heavy Lots Farmer’s walk Heavy Lots Farmer’s walk Heavy Lots Farmer’s walk Heavy Lots

Sandbag Carry Heavy Lots Sandbag Carry Heavy Lots Sandbag Carry Heavy Lots Sandbag Carry Heavy Lots

Reverse sled drag Heavy Lots Reverse sled drag Heavy Lots Reverse sled drag Heavy Lots Reverse sled drag Heavy Lots

Sandbag to Heavy Lots Sandbag to Heavy Lots Sandbag to Heavy Lots Sandbag to Heavy Lots
Shoulder Shoulder Shoulder Shoulder

Day 6 Cardio 10m Day 6 Cardio 10m Day 6 Cardio 10m Day 6 Cardio 10m
Biceps 4 8 8 Biceps 4 8 8 Biceps 4 8 8 Biceps 4 8 8
Quads 3 8-12 8 Quads 3 8-12 8 Quads 3 8-12 8 Quads 3 8-12 8
Hamstrings 3 8-12 6 Hamstrings 3 8-12 6 Hamstrings 3 8-12 6 Hamstrings 3 8-12 6
Calves 3 8-12 7 Calves 3 8-12 7 Calves 3 8-12 7 Calves 3 8-12 7
Shoulder raise 4 12-15 7 Shoulder raise 4 12-15 7 Shoulder raise 4 12-15 7 Shoulder raise 4 12-15 7

Day 7 Light WS Pause Deadlift 10 2 (Around 100kg) Day 7 Light WS Pause Deadlift 10 2 (Around 100kg) Day 7 Light WS Pause Deadlift 10 2 (Around 100kg) Day 7 Light WS Pause Deadlift 10 2 (Around 100kg)
conditioning conditioning conditioning conditioning

Speed Squats 10 2 50% Speed Squats 10 2 50% Speed Squats 10 2 50% Speed Squats 10 2 50%

Hamstrings 3 10 Hamstrings 3 10 Hamstrings 3 10 Hamstrings 3 10

Upper back 4 12 Upper back 4 12 Upper back 4 12 Upper back 4 12

Airbike Airbike Airbike Airbike

Day 8 Light WS KB Front Squats 4 6 Day 8 Light WS KB Front Squats 4 6 Day 8 Light WS KB Front Squats 4 6 Day 8 Light WS KB Front Squats 4 6
conditioning conditioning conditioning conditioning

KB Swings KB Swings KB Swings KB Swings

Giant set KB bottom up Giant set KB bottom up Giant set KB bottom up Giant set KB bottom up
press press press press

Back raise Back raise Back raise Back raise

 Table 1

Exercise Sets Reps % - RPE Week 10 Exercise Sets Reps % - RPE Week 11 Exercise Sets Reps % - RPE Week 12 Exercise Sets Reps % - RPE

Day 1 ME Deadlifts 2 3 95 Day 1 ME Deadlifts 2 3 97.5 Day 1 ME Deadlifts 2 3 100 Day 1 ME Deadlifts 3 5 65
Stiff Legged 3 6 80 Stiff Legged 3 6 85 Stiff Legged 3 6 70 Stiff Legged 3 6 70
Deadlifts Deadlifts Deadlifts Deadlifts

Split squats 2 10 7 Split squats 2 10 7 Split squats 2 10 7 Split squats 2 10 7

Ss GHR 3 8 Ss GHR 3 8 Ss GHR 3 8 Ss GHR 3 8
Ss Pendlay rows 3 8 Ss Pendlay rows 3 8 Ss Pendlay rows 3 8 Ss Pendlay rows 3 8

Reverse hyper 3 10 Reverse hyper 3 10 Reverse hyper 3 10 Reverse hyper 3 10

Sled push 3 Distance Sled push 3 Distance Sled push 3 Distance Sled push 3 Distance

Bodyweight back 3 20 Bodyweight back 3 20 Bodyweight back 3 20 Bodyweight back 3 20

extensions extensions extensions extensions

Day 2 ME Bench Press 2 3 95 Day 2 ME Bench Press 2 3 97.5 Day 2 ME Bench Press 2 3 100 Day 2 ME Bench Press 4 5 70

Pin Press 3 3 90 Pin Press 3 3 Pin Press 3 3 Pin Press 3 3

DB Shoulder press 3 12-15 DB Shoulder press 3 12-15 DB Shoulder press 3 12-15 DB Shoulder press 3 12-15

Ss Face Pulls 4 20 Ss Face Pulls 4 20 Ss Face Pulls 4 20 Ss Face Pulls 4 20

Ss Barbell Curls 4 15 Ss Barbell Curls 4 15 Ss Barbell Curls 4 15 Ss Barbell Curls 4 15
Ss Skullcrushers 4 12 Ss Skullcrushers 4 12 Ss Skullcrushers 4 12 Ss Skullcrushers 4 12
Farmer’s walk 4 Distance Farmer’s walk 4 Distance Farmer’s walk 4 Distance Farmer’s walk 4 Distance

Day 3 RE Squats 2 3 95 Day 3 RE Squats 2 3 97.5 Day 3 RE Squats 2 3 100 Day 3 RE Dynamic Squats 5 3 7
Front Squats 3 8 8 Front Squats 3 8 8 Front Squats 3 8 7 Front Squats 3 8 7

Single leg RDL 3 10 Single leg RDL 3 10 Single leg RDL 3 10 Single leg RDL 3 10

Glute Ham raises 3 8 Glute Ham raises 3 8 Glute Ham raises 3 8 Glute Ham raises 3 8

Back extensions 3 20 Back extensions 3 20 Back extensions 3 20 Back extensions 3 20

Reverse sled drag 3 Distance Reverse sled drag 3 Distance Reverse sled drag 3 Distance Reverse sled drag 3 Distance

Day 4 RE Pause Bench Press 3 8 80 Day 4 RE Pause Bench Press 3 8 85 Day 4 RE Pause Bench Press 3 8 80 Day 4 RE Pause Bench Press 3 5 70

Barbell Shoulder 2 3 95 Barbell Shoulder 2 3 97.5 Barbell Shoulder 2 3 100 Barbell Shoulder 4 8 7
Press Press Press Press

Pendlay rows 3 10 7 Pendlay rows 3 10 7 Pendlay rows 3 10 7 Pendlay rows 3 10 7

Ss Rear delts 3 12-15 Ss Rear delts 3 12-15 Ss Rear delts 3 12-15 Ss Rear delts 3 12-15
Ss Tricep pushdowns 3 12 Ss Tricep pushdowns 3 12 Ss Tricep pushdowns 3 12 Ss Tricep pushdowns 3 12
Ss Hammer curls 3 12 Ss Hammer curls 3 12 Ss Hammer curls 3 12 Ss Hammer curls 3 12
Sandbag Carry 4 Distance Sandbag Carry 4 Distance Sandbag Carry 4 Distance Sandbag Carry 4 Distance

Day 5 (Optional) Sled push Heavy Lots Pick any three of Day 5 (Optional) Sled push Heavy Lots Pick any three of Day 5 (Optional) Sled push Heavy Lots Pick any three of Day 5 (Optional) Sled push Heavy Lots Pick any three of
these these these these

Farmer’s walk Heavy Lots Farmer’s walk Heavy Lots Farmer’s walk Heavy Lots Farmer’s walk Heavy Lots

Sandbag Carry Heavy Lots Sandbag Carry Heavy Lots Sandbag Carry Heavy Lots Sandbag Carry Heavy Lots

Reverse sled drag Heavy Lots Reverse sled drag Heavy Lots Reverse sled drag Heavy Lots Reverse sled drag Heavy Lots

Sandbag to Heavy Lots Sandbag to Heavy Lots Sandbag to Heavy Lots Sandbag to Heavy Lots
Shoulder Shoulder Shoulder Shoulder

Day 6 Cardio 10m Day 6 Cardio 10m Day 6 Cardio 10m Day 6 Cardio 10m
Biceps 4 8 8 Biceps 4 8 8 Biceps 4 8 8 Biceps 4 8 8
Quads 3 8-12 8 Quads 3 8-12 8 Quads 3 8-12 8 Quads 3 8-12 8
Hamstrings 3 8-12 6 Hamstrings 3 8-12 6 Hamstrings 3 8-12 6 Hamstrings 3 8-12 6
Calves 3 8-12 7 Calves 3 8-12 7 Calves 3 8-12 7 Calves 3 8-12 7
Shoulder raise 4 12-15 7 Shoulder raise 4 12-15 7 Shoulder raise 4 12-15 7 Shoulder raise 4 12-15 7

Day 7 Light WS Pause Deadlift 10 2 (Around 100kg) Day 7 Light WS Pause Deadlift 10 2 (Around 100kg) Day 7 Light WS Pause Deadlift 10 2 (Around 100kg) Day 7 Light WS Pause Deadlift 10 2 (Around 100kg)
conditioning conditioning conditioning conditioning

Speed Squats 10 2 50% Speed Squats 10 2 50% Speed Squats 10 2 50% Speed Squats 10 2 50%

Hamstrings 3 10 Hamstrings 3 10 Hamstrings 3 10 Hamstrings 3 10

Upper back 4 12 Upper back 4 12 Upper back 4 12 Upper back 4 12

Airbike Airbike Airbike Airbike

Day 8 Light WS KB Front Squats 4 6 Day 8 Light WS KB Front Squats 4 6 Day 8 Light WS KB Front Squats 4 6 Day 8 Light WS KB Front Squats 4 6
conditioning conditioning conditioning conditioning

KB Swings KB Swings KB Swings KB Swings

Giant set KB bottom up Giant set KB bottom up Giant set KB bottom up Giant set KB bottom up
press press press press

Back raise Back raise Back raise Back raise