3-5 Days per week – With is program maximize your strength levels on the Squat, Bench, Deadlift, and Over Head Press. Using an alternating split with rep progressions get stronger.
Main Lift – Progression Scheme
Start on V1 and finish out the split. Then move on to V2 split and complete. After completion of V2 then restart V1 and add weight to the bar on the main lifts if able to do so. These lifts will be the Barbell Squat, Barbell Deadlift, Barbell Bench, Leg Press / Belt Squat, Weighted Pull Up, and Barbell Overhead Press.
See the below scheme with the amount of weight to add each progression. Repeat this possess for 4 times though each program split, V1 & V2. This should take about 8-10 weeks until moving onto Phase 2.
Adding Weight Scheme
Squats – add anywhere from 2.5-7.5 pounds per V1
Leg Press / Belt Squat – add anywhere from 10-20 pounds per V1
Weighted Pull Up – add anywhere from 2.5-7.5 pounds per V1
Deadlifts – add anywhere from 5-10 pounds per V1
Bench – add anywhere from 2.5-7.5 pounds per V1
Over Head Press – add anywhere from 2.5-5 pounds per V1
Details About Program
How do I know when I am ready to move on to Phase 2?
Do this program for at least 8 weeks them move on if desired. This phase alternates between 2 versions of workouts every other week.
Are weights feeling heavier than usual, feeling drained, or just wanting a day with the family?
When you feel like you need a rest day… Take a rest day! Then get back at it.
Lots of Rest Days!
Since this is a strength program we want to make sure we have ample rest for our central nervous system to produce more force each performance day. During the rest days, you may do cardio or cardio circuits if desired for more conditioning. Limit these cardio workouts to Day 3 and/or Day 7 of the split. Select low-impact cardio / low-impact cardio circuits.
Weekly Split – Weeks 1-4
A Day 1 – Heavy / Performance Day (Low Volume High Intensity)
B Day 2 – Rest Day
C Day 3 – Rest Day / Optional Conditioning
D Day 4 – Light / Recovery Day (High Volume Low Intensity)
E Day 5 – Rest Day
F Day 6 – Medium / Stress Day (High Volume Medium Intensity)
G Day 7 – Rest Day
H Day 8 – Rest Day / Optional Conditioning
I Day 9 – Rest Day
A Day 1 – Heavy / Performance Day (Low Volume High Intensity)
Warm-Up
Comprehensive Warm-Up Tutorial
Upper Body Push Warm Up
Warm-Up For Working Sets
1×10 – 10% 1RM – rest 45 seconds
1×5 – 35% 1RM – rest 45 seconds
1×3 – 40% 1RM – rest 1 minute 30 seconds
1×1 – 60% 1RM – rest 2 minutes
1×1 – 70% 1RM – rest 2-3 minutes
1×1 – 80% 1RM – rest 3-4 minutes
Working Sets
Barbell High Bar Squat or Barbell Low Bar Squat or Barbell Front Squat (whatever squat variation you pick, stick to it for the next 8-10 weeks until phase 2)
4×2 ( 82.5% 1RM ) – Rest – 3-5 minutes
Barbell Deadlift Conventional Stance
1×5 ( 75% 1RM ) – Rest – 3-5 minutes
Flat Barbell Bench Press Pronation
4×2 ( 82.5% 1RM ) – Rest – 3-5 minutes
Accessories
Two Arm Seated Cable Machine Lateral Row Neutral 4×8-10
Superset
Barbell Romanian Deadlift 4×6-8
Rest – 2 minutes
B Day 2 – Rest Day
Rest Day
C Day 3 – Rest Day / Optional Conditioning
Optional Cardio – You can pick one or the other for your workout today
Low-impact cardio, your options are – Swimming – Biking – Elliptical – Walking – Air Rower – Incline Walking – Slow Jog
You can modify the workout below to be easier if you’d like into steady-state cardio. I recommend doing Tabata if you’re able.
Instruction
Anaerobic Cardio – Sprint Pulse – (unless you have underlining heart conditions or are very deconditioned you should be able to do this, will be very hard)
Keep your heart rate between 80%-95% of your Maximum heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .80 and .95 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should have trouble speaking a single word and have to take a breath between speaking each few words.
Aerobic – Recovery Pulse – Keep your heart rate between 55%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .55 and .65 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should be slightly uncomfortable speaking a few words at a time but can maintain a conversation between breaths.
Workout Tabata
Sprint Pulse – 10-30 seconds – Keep your heart rate between 80%-95% of your Maximum heart rate. – GO FAST ALL OUT
Recovery Pulse – 60-80 seconds – Keep your heart rate between 55%-65% of your Maximum heart rate. – GO SLOW CATCH YOUR BREATH
Aim for 7 rounds up too 14 Rounds
Daily Stretches 15-25 minutes
D Day 4 – Light / Recovery Day (High Volume Low Intensity)
Warm-Up
Comprehensive Warm-Up Tutorial
Upper Body Push Warm Up
Warm-Up For Working Sets
1×10 – 10% 1RM – rest 45 seconds
1×5 – 35% 1RM – rest 45 seconds
1×3 – 40% 1RM – rest 1 minute 30 seconds
1×1 – 50% 1RM – rest 2 minutes
Working Sets
Box Jump ( a 1 rep high box jump )
4×1 – Rest 2-3 minutes
Barbell Snatch
8-minute EMOM ( 60% 1RM ) – Rest – 3-5 minutes after done.
EMOM – Do 1 rep every minute.
(if you like you can do a rep every 90-120 seconds if you want to take more rest)
Barbell Clean and Jerk
4×1 ( 60% 1RM ) – Rest – 3-5 minutes
Accessories
GHD Bodyweight 4×10 ( slow tempo )
Superset
Flat Dumbbell Bench Press Pronation 4×10 (1.5 reps, go all the way down come half way up and then back down into a full rep )
Rest 2-3 minutes
Push-Ups / Handstand Push Ups 4×8
Superset
Barbell Curls Middle Grip Supination 4×10
Rest – 2 minutes
E Day 5 – Rest Day
Rest Day
F Day 6 – Medium / Stress Day (High Volume Medium Intensity)
Warm-Up
Comprehensive Warm-Up Tutorial
Upper Body Push Warm Up
Warm-Up For Working Sets
1×10 – 10% 1RM – rest 45 seconds
1×5 – 35% 1RM – rest 45 seconds
1×3 – 40% 1RM – rest 1 minute 30 seconds
1×1 – 60% 1RM – rest 2 minutes
1×1 – 70% 1RM – rest 2-3 minutes
Working Sets
Barbell Overhead Press
4×5 ( 75% ) – Rest – 3-5 minutes
Leg Press Wide Stace / Belt Squat (if your gym has a belt squat do this instead )
6×5 ( 75% ) Rest 3-5 minutes
Weighted Pull Up ( do whatever grips you’d like on the bar, alternating grips will help with not getting tendonitis )
4×3 ( 80% ) Rest – 3-5 minutes
Accessories
Frog Jump Squats 4×4
Superset
Seated Dumbbell Lateral Raise Pronation 4×10
Superset
Sit Ups 4×20
Rest – 2-3 minutes
Sled Pull 3×60 yards
Superset
Palloff Rotation 3×60 yards
Rest – 1 minute
G Day 7 – Rest Day
Rest Day
H Day 8 – Rest Day / Optional Conditioning
Optional Cardio – You can pick one or the other for your workout today
Low-impact cardio, your options are – Swimming – Biking – Elliptical – Walking – Air Rower – Incline Walking – Slow Jog
You can modify the workout below to be easier if you’d like into steady-state cardio. I recommend doing Tabata if you’re able.
Instruction
Anaerobic Cardio – Sprint Pulse – (unless you have underlining heart conditions or are very deconditioned you should be able to do this, will be very hard)
Keep your heart rate between 80%-95% of your Maximum heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .80 and .95 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should have trouble speaking a single word and have to take a breath between speaking each few words.
Aerobic – Recovery Pulse – Keep your heart rate between 55%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .55 and .65 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should be slightly uncomfortable speaking a few words at a time but can maintain a conversation between breaths.
Workout Tabata
Sprint Pulse – 10-30 seconds – Keep your heart rate between 80%-95% of your Maximum heart rate. – GO FAST ALL OUT
Recovery Pulse – 60-80 seconds – Keep your heart rate between 55%-65% of your Maximum heart rate. – GO SLOW CATCH YOUR BREATH
Aim for 7 rounds up too 14 Rounds
Daily Stretches 15-25 minutes
I Day 9 – Rest Day
Rest Day