Sample Progression
| | ||||||
| Block | Week | Sets | Reps | Mon | Wed | Fri |
|---|---|---|---|---|---|---|
| | 1 | 3 | 8-10 | 80 | 75 | 70 |
| 2 | 3 | 5-10 | 85 | 80 | 70 | |
| 3 | 3 | 3-8 | 90 | 80 | 75 | |
| | 4 | 3 | 5 | 80 | 80 | 70 |
| 5 | 3 | 5 | 85 | 85 | 70 | |
| 6 | 3 | 3 | 90 | 90 | 75 | |
| 7 | 3 | 2 | 95 | 90 | 75 | |
| | 8 | 5 | 5 | 80 | 90 | 70 |
| 9 | 3 | 3 | 90 | 85 | 75 | |
| 10 | 1 | 3 | 95 | 80 | 75 | |
Sample Exercises
| Block 1 | Block 2 | Block 3 |
|---|---|---|
| Squat | Squat | 1/2 Squat |
| Bench Press | DB Bench Press | Depth Jump |
| Military Press | Incline Bench Press | Jammer |
| Upright Row | Push Press | MB Sit-up Throw |
| Twisting Crunch | Twisting Sit-up |
| Block 1 | Block 2 | Block 3 |
|---|---|---|
| Pulldowns | Power Snatch | Power Snatch |
| Leg Curl | Wt Pull-up | Split Jerk |
| LV Row | Romanian Deadlift | Romanian Deadlift |
| Clean Grip Shrug | DB Row | MB Side Twist Throw |
| Leg Raise | Hang Jump Shrug |
- Abdominal Exercises: Use added resistance that allows for 2 sets x 10-20 Reps.
- Depth Jump: Use bodyweight only
- All other exercises: follow progressions above.
Also see:
