Day

Saturday

Primary Movement
Squat
Work to heavy singles until speed slows or you miss a rep, then rep out singles @ 80%-90% of daily m
Secondary Movement
Behind Neck Push Press
8-12 Sets of 2-3 reps @ 55%-65% of Previous Heavy Day max, usually 2 reps lower body and 3 reps u
Accessory
Chins / Pushups
40-50 reps total each
Notes:
* Days can be broken in to AM and PM sessions. IE: Primary Movemen
* Sessions should be short and intense with minimal rest, 45-90 minute
*Additional assistance can be performed as desire permits. Don't work

Percentage
55%-65%
70%-80%
80%-90%
90%+

Sunday

Monday

Tuesday

Bench
Clean and Press
Deadlift
, then rep out singles @ 80%-90% of daily max. 10-20 Singles total. *NO SLOW GRINDERS!*, (Optional, 2 x AMA
Rows
Squat (Paused Jump)
max, usually 2 reps lower body and 3 reps upper body. Reps should be performed Dynamically
Shrugs
Curls / French Press
Chins / Pushups
Work to top 3-5
50 Reps Total Each
20-30 reps total each

AM and PM sessions. IE: Primary Movement in the AM and the Secondary Movement + Assistance in the PM.
and intense with minimal rest, 45-90 minutes *MAX*
be performed as desire permits. Don't work assistance in to the ground so you are reasonably fresh for the nex

Reps/Sets

Optimal
3-6
3-6
2-4
1-2

24
18
15
4

Total Range
18-30
12-24
10-20
10

Wednesday

Thursday

Behind Neck Push Press

Bodybuilding
ERS!*, (Optional, 2 x AMAP sets @ 70%-75% of daily max)
Bench Close Grip
Bodybuilding
namically
Shrugs
Bodybuilding
Heavy triples to singles
Military press this day

+ Assistance in the PM.

asonably fresh for the next session.

Friday
OFF

Day

Saturday

Primary Movement
Squat
Work to heavy singles until speed slows or you miss a rep, then rep out singles @ 80%-90% of daily m
Secondary Movement
Bench (Close Grip)
8-12 Sets of 2-3 reps @ 55%-65% of Previous Heavy Day max, usually 2 reps lower body and 3 reps u
Accessory
Chins / Pushups
40-50 reps total each
Notes:
* Days can be broken in to AM and PM sessions. IE: Primary Movemen
* Sessions should be short and intense with minimal rest, 45-90 minute
*Additional assistance can be performed as desire permits. Don't work

Percentage
55%-65%
70%-80%
80%-90%
90%+

Sunday

Monday

Tuesday

Behind Neck Push Press

Heavy Rows
Bench
, then rep out singles @ 80%-90% of daily max. 10-20 Singles total. *NO SLOW GRINDERS!*, (Optional, 2 x AMA
Deads
Military Press
Squat (Paused Jump)
max, usually 2 reps lower body and 3 reps upper body. Reps should be performed Dynamically
Shrugs
Curls / French Press
Chins / Pushups
Work to top 3-5
50 Reps Total Each
20-30 reps total each

AM and PM sessions. IE: Primary Movement in the AM and the Secondary Movement + Assistance in the PM.
and intense with minimal rest, 45-90 minutes *MAX*
be performed as desire permits. Don't work assistance in to the ground so you are reasonably fresh for the nex

Reps/Sets

Optimal
3-6
3-6
2-4
1-2

24
18
15
4

Total Range
18-30
12-24
10-20
10

Wednesday

Thursday

Deads
Military Press
ERS!*, (Optional, 2 x AMAP sets @ 70%-75% of daily max)
Behind Neck Push Press
Row
namically
Shrugs
Curls / French Press
Heavy triples to singles
50 Reps Total Each

+ Assistance in the PM.

asonably fresh for the next session.

Friday
OFF