1RM EDITION

BY MICHAEL SCHULZ
1RM EDITION

PROGRAM GOALS:
Quite clear and not debatable: become strong. The program will get you to new
PRs in 10 weeks. Guaranteed. The program will take your performance in Weight-
ed Dip, Weighted Pull Up and Weighted Backsquat to a new level. The program
combines Weighted Calisthenics, Calisthenics and classic strength training into
a powerful hybrid method that only makes you stronger! Become a

KING OF WEIGHTED.

22
1RM EDITION

PROGRAM COMMUNITY:

ENTER the free King of Weighted Facebook Group

NAME: Kings Of Weighted Calisthenics
Here you can share your questions, experiences and progress
to like-minded people.

All King of Weighted Videos are on YouTube and are embedded in

the ‘Members Area’ on www.kingofweighted.com.
The videos are deposited there and available for you around the
clock.

You can mark your achievements and posts on Instagram with the
hashtag: #kingofweighted and make them discoverable for me
and the community. Should you post program relevant stories, tag
my profile @micha_bln_ so I can share your stories.

For support inquiries, technical problems or general questions

that regarding the program, please contact us at support@kingof-
weighted.com

3
1RM EDITION
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CHECKOUT
TRAINING/EXERCISES
HOW CAN I CALCULATE MY 1RM? HOW
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EXERCISE VIDEOS, EXPLANATIONS. ALL
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4
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1RM EDITION

PROGRAM EXPLANATION:
The program (macrocylce) consists of two training blocks (mesocycles). One
mesocycle consists of 5 microcycles (1 training week). 1 microcycle consists of 5
workouts. The weekly workouts are splitted up in different movement patterns
and muscle groups. (Split)

Periodization, Volume, Intensity

The program is relatively linear periodized. This means in this case, within a
block, the intensity increases steadily over the weeks. You start at a moderate
intensity and then work your way up to heavier loads step by step. After comple-
tion of the first block a Deload (reduced week) takes place. In the second block
we enter at a lower intensity than at the end of the first block, but higher than
at the beginning of the first block. At the end of the second block we work on a
new 1RM. Among other things, we work with submaximal singles, with which
we can determine our 1RM with less injury-risk calculatively pretty accurately
for the following competition. So that we do not lose any muscle mass during
the maximal force cycle, the assistance exercises are usually performed with
many repetitions to stimulate the muscles sufficiently.

TRAINING DAYS/ TRAINIG SPLIT:

TAG 1 TAG 2 TAG 3 TAG 4 TAG 5
UPPER PULL
UPPER PULL UPPER PUSH LEGS LOWER (LEGS)
& PUSH

MAIN LIFTS:
TAG 1: Pull Ups, Rows
TAG 2: Dips, Ohp / (Hspu), Bench / (Push Up)
TAG 3: Squats, Deadlifts
TAG 4: Pull Up / Dip Assistance & Technique Work
TAG 5: Squat Assistance, Deadlift Assistance

5
1RM EDITION

THE WORKOUT TABLES:

EXERCISE SETS REPS RIR NOTES
EXERCISE 1
HINT1 5 5 3 DON‘T DO THIS

EXERCISE 2
HINT2 3 8s 3 DON‘T DO THAT

EXERCISE 3
3 5/3s 2
THIS XXX CAN HELP WITH THIS
HINT3 EXERCISE

EXERCISE 4
HINT4 3 10 TF DON‘T FORGET TO

EXERCISE 5
HINT5 3 10 1
EXERCISE 6
HINT6 3 10 1

EXERCISE - The exercise you should train

HINTS -Notes on execution, variation of the exercise
SETS - The number of sets you should perform the exercise
REPS - The number of repetitions you should do the exercise per set
RIR - Die Intensität mit der du die Übung ausführen sollst (Reps in reserve)
NOTES - Further notes on the exercise, the sets, execution speeds or similar.
REPS IN SECONDS - Specifies the hold time of a static exercise per set
REPS / REPS IN SECONDS (X/Xs) - Indicates that a dynamic exercise is com-
bined with hold times in seconds.
TF - Technical Failure, this means hold a static element as long as you can with
perfect technique
XXX ISO - Describes a free to choose exercise for the muscle XXX
EMOM - Every minute on minute means you perform the exercise for the speci-
fied reps every full minute and pause until the minute is up, then repeat that as
many times as the number behind the EMOM indicates
UNILATERAL - The exercise is performed with only one extremity (arm, leg)

6
1RM EDITION WEEK 1

TRAINING BLOCK 1: WEEK 1/DAY 1 - PULL

EXERCISE SETS REPS RIR Notes
MUSCLE UPS
WEIGHTED 3 3 3
FORM OVER WEIGHT. COMP RULES
FOR MUSCLE UPS ARE STRICT!

PULL UPS / CHIN UPS DEPENDING ON THE COMP YOU

WEIGHTED 4 5 3 WORK TOWARDS, CHOOSE CHIN

UP OR PULL UPS

FRONT LEVER
5 1-2 2
CHOOSE A PROGRESSION FROM
THE VIDEOS
ROWS OR RAISES IF TOO HARD

VERTICAL PULL VERTICAL PULL ASSISTANCE EXER-

FREE TO CHOOSE 4 10 2 CISE. (LAT PULLS, PULL UPS, CHIN

UPS, MACHINE EXERCISES)

ROWING EXERCISE FRONT LEVER ROWS, RING ROWS,

FREE TO CHOOSE 4 10 2 DB ROWS, BARBELL ROWS,

CHOOSE YOURS

REVERSE BUTTERFLY CABLE REV. FLIES, DUMBBELL

FREE TO CHOOSE 3 15 2 REVERSE FLIES, MACHINE FLIES,

CHOOSE YOUR FAVORITE

BICEPS ISO
3 Individual 2
CHOOSE REPS AND EXERCISE
INDIVIDUAL
FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 1/DAY 2 - PUSH

EXERCISE SETS REPS RIR Notes
DIPS ADJUST THE WEIGHT TO FIT THE

WEIGHTED 4 3 3 RIR. IF YOU NEVER WORKED WITH

RIR CALCULATE THE WEIGHT

PLANCHE PUSH UPS CHOOSE YOUR PROGRESSION

CHOOSE YOUR PROGRESSION 4 3 2 FROM THE VIDEOS OR

EXPERIENCE TO FIT THE RIR

OHP / HSPU IF YOU DECIDE TO DO HSPU

CHOOSE YOUR PREFERENCE 4 4 2 ADJUST NOT WEIGHT BUT

PROGRESSION

BENCHPRESS CHOOSE A CHEST DOMINANT

ALTERNATING VARIATION 4 10 2 VARIATION LIKE DB BENCH OR

ALTERNATING BENCH MACHINE

LATERAL RAISES HIGHER REP RANGES WORK

DB, CABLE 3 15-20 2 BETTER WITH THIS EXERCISE.

CONVINCE YOURSELF!

SUPERSET COMBINING THE RING ROLL OUTS

RING ROLL OUTS+TRICEPS EXTENSIONS 3 10+10 2 WITH TRICEPS EXTENSIONS ON

THE RINGS

7
1RM EDITION WEEK 1

TRAINING BLOCK 1: WEEK 1/DAY 3 - LEGS

EXERCISE SETS REPS RIR Notes
SQUATS
BARBELL BACKSQUAT 4 5 3
YOU CAN USE EQUIPMENT HERE
LIKE SLEEVES & BELT.

DEADLIFTS YOU CAN USE STRAPS. WE DON‘T

CONVENTIONAL/SUMO 4 4 3 FOCUS ON GRIP STRENGTH BUT

ON A HEAVY LIFT.

LEG EXTENSIONS
MACHINE 4 20 2 NO MISTAKE. 80 REPS IN TOTAL.

LEG CURLS CHOOSE A LEG CURL MACHINE

MACHINE 3 15 2 THAT ALLOWS YOU TO HIT THE

REPS

ABDUCTION/ADDUCTION
MACHINE SUPERSET 3 10/10 2 ASSISTANCE WORK FOR SQUATS.

CALVES
4 15-20 2
CHOOSE YOUR FAVORITE CALVE
EXERCISE
EXERCISE FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 1/DAY 4 - UPPER

EXERCISE SETS REPS RIR Notes
MUSCLE UPS MUSCLE UPS ARE EXTREMLY

WEIGHTED 4 2 3 TECHNICAL. SO WE KEEP THE

REPS LOW AND FORM HIGH

HIGH PULL UPS WE ARE PULLING AGAINST A

AGAINST RESISTANCE BAND 4 3 2 RESISTANCE BAND TO MAKE

THE PULL HARDER THE HIGHER
YOU GO

DIPS LOW VOLUME SINCE PUSH DAY

WEIGHTED & AGAINST RES. BAND 3 3 3 IS NEAR AND TRICEPS NEEDS

LONGER TO RECOVER

CHIN UPS, PAUSED PLACE THE WEIGHT BEHIND THE

1-2S CHIN OVER BAR 4 4 2 LEGS TO AVOID KICKING AND

ROUND SHOULDERS.

ROWING EXERCISE CHOOSE AN EXERCISE THAT

UPPER BACK FOCUS 3 8 2 TARGETS THE UPPER BACK MORE

LIKE SEAL ROWS, BEND OVER
ROWS MORE UPRIGHT OR SIMILAR

INCLINE BENCH YOU CAN DO IT WITH DB,

FREE TO CHOOSE 3 8 2 BARBELL, MACHINE, INCLINE

WEIGHTED PUSH UPS ETC.

FACEPULLS YOU CAN DO THEM ON THE

FREE TO CHOOSE 4 15-20 2 RINGS, TRX OR CABLE TOWER.

HIGH VOLUME TO KEEP THE
SHOULDER HEALTHY.

8
1RM EDITION WEEK 1

TRAINING BLOCK 1: WEEK 1/DAY 5 - LOWER

EXERCISE SETS REPS RIR Notes
TEMPO SQUAT 3 SECONDS DOWN, 2S IN YOUR

32X TEMPO 4 3 3 LOWEST POSITION, AS EXPLOSIVE

UP AS POSSIBLE

DEADLIFTS, PAUSED PAUSE 1S IN YOUR STICKING

1S PAUSE 4 5 3 POINT. FOR MOST PEOPLE THIS

IS RIGHT AFTER THE BAR LEAVES
THE GROUND.

LUNGES CHOOSE A LUNGE VARIATION

FREE TO CHOOSE 3 8-12 2 THAT YOUR ARE COMFORTABLE

WITH

GHR / LEG CURLS IF YOU DON‘T HAVE A GHR MACHI-

GHR OR LEG CURLS ON TRX/RINGS 3 6-8 2 NE GO FOR LEG CURLS ON THE

RINGS OR TRX

HOLLOW BODY COMBO YOU CAN INCREASE THE DIFFICUL-

SWINGS+CRUNCH+HOLD 3 10-10-10 / TY BY ADDING A WEIGHT PLATE TO

YOUR HANDS

CALVES ISO
3 15-20 2
CHOOSE YOUR FAVORITE CALVES
EXERCISE
INDIVIDUAL

99
1RM EDITION WEEK 2

TRAINING BLOCK 1: WEEK 2/DAY 1 - PULL

EXERCISE SETS REPS RIR Notes
MUSCLE UPS
WEIGHTED 3 3 3
FORM OVER WEIGHT. COMP RULES
FOR MUSCLE UPS ARE STRICT!

PULL UPS / CHIN UPS DEPENDING ON THE COMP YOU

WEIGHTED 4 5 3 WORK TOWARDS, CHOOSE CHIN

UP OR PULL UPS

FRONT LEVER
5 1-2 2
CHOOSE A PROGRESSION FROM
THE VIDEOS
ROWS OR RAISES IF TOO HARD

VERTICAL PULL VERTICAL PULL ASSISTANCE EXER-

FREE TO CHOOSE 4 10 2 CISE. (LAT PULLS, PULL UPS, CHIN

UPS, MACHINE EXERCISES)

ROWING EXERCISE FRONT LEVER ROWS, RING ROWS,

FREE TO CHOOSE 4 10 2 DB ROWS, BARBELL ROWS,

CHOOSE YOURS

REVERSE BUTTERFLY CABLE REV. FLIES, DUMBBELL

FREE TO CHOOSE 3 15 2 REVERSE FLIES, MACHINE FLIES,

CHOOSE YOUR FAVORITE

BICEPS ISO
3 Individual 2
CHOOSE REPS AND EXERCISE
INDIVIDUAL
FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 2/DAY 2 - PUSH

EXERCISE SETS REPS RIR Notes
DIPS ADJUST THE WEIGHT TO FIT THE

WEIGHTED 4 3 3 RIR. IF YOU NEVER WORKED WITH

RIR CALCULATE THE WEIGHT

PLANCHE PUSH UPS CHOOSE YOUR PROGRESSION

CHOOSE YOUR PROGRESSION 4 3 2 FROM THE VIDEOS OR

EXPERIENCE TO FIT THE RIR

OHP / HSPU IF YOU DECIDE TO DO HSPU

CHOOSE YOUR PREFERENCE 4 4 2 ADJUST NOT WEIGHT BUT

PROGRESSION

BENCHPRESS CHOOSE A CHEST DOMINANT

ALTERNATING VARIATION 4 10 2 VARIATION LIKE DB BENCH OR

ALTERNATING BENCH MACHINE

LATERAL RAISES HIGHER REP RANGES WORK

DB, CABLE 3 15-20 2 BETTER WITH THIS EXERCISE.

CONVINCE YOURSELF!

SUPERSET COMBINING THE RING ROLL OUTS

RING ROLL OUTS+TRICEPS EXTENSIONS 3 10+10 2 WITH TRICEPS EXTENSIONS ON

THE RINGS

10
1RM EDITION WEEK 2

TRAINING BLOCK 1: WEEK 2/DAY 3 - LEGS

EXERCISE SETS REPS RIR Notes
SQUATS
BARBELL BACKSQUAT 4 5 3
YOU CAN USE EQUIPMENT HERE
LIKE SLEEVES & BELT.

DEADLIFTS YOU CAN USE STRAPS. WE DON‘T

CONVENTIONAL/SUMO 4 4 3 FOCUS ON GRIP STRENGTH BUT

ON A HEAVY LIFT.

LEG EXTENSIONS
MACHINE 4 20 2 NO MISTAKE. 80 REPS IN TOTAL.

LEG CURLS CHOOSE A LEG CURL MACHINE

MACHINE 3 15 2 THAT ALLOWS YOU TO HIT THE

REPS

ABDUCTION/ADDUCTION
MACHINE SUPERSET 3 10/10 2 ASSISTANCE WORK FOR SQUATS.

CALVES
4 15-20 2
CHOOSE YOUR FAVORITE CALVE
EXERCISE
EXERCISE FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 2/DAY 4 - UPPER

EXERCISE SETS REPS RIR Notes
MUSCLE UPS MUSCLE UPS ARE EXTREMLY

WEIGHTED 4 2 3 TECHNICAL. SO WE KEEP THE

REPS LOW AND FORM HIGH

HIGH PULL UPS WE ARE PULLING AGAINST A

AGAINST RESISTANCE BAND 4 3 2 RESISTANCE BAND TO MAKE

THE PULL HARDER THE HIGHER
YOU GO

DIPS LOW VOLUME SINCE PUSH DAY

WEIGHTED & AGAINST RES. BAND 3 3 3 IS NEAR AND TRICEPS NEEDS

LONGER TO RECOVER

CHIN UPS, PAUSED PLACE THE WEIGHT BEHIND THE

1-2S CHIN OVER BAR 4 4 2 LEGS TO AVOID KICKING AND

ROUND SHOULDERS.

ROWING EXERCISE CHOOSE AN EXERCISE THAT

UPPER BACK FOCUS 3 8 2 TARGETS THE UPPER BACK MORE

LIKE SEAL ROWS, BEND OVER
ROWS MORE UPRIGHT OR SIMILAR

INCLINE BENCH YOU CAN DO IT WITH DB,

FREE TO CHOOSE 3 8 2 BARBELL, MACHINE, INCLINE

WEIGHTED PUSH UPS ETC.

FACEPULLS YOU CAN DO THEM ON THE

FREE TO CHOOSE 4 15-20 2 RINGS, TRX OR CABLE TOWER.

HIGH VOLUME TO KEEP THE
SHOULDER HEALTHY.

11
1RM EDITION WEEK 2

TRAINING BLOCK 1: WEEK 2/DAY 5 - LOWER

EXERCISE SETS REPS RIR Notes
TEMPO SQUAT 3 SECONDS DOWN, 2S IN YOUR

32X TEMPO 4 3 3 LOWEST POSITION, AS EXPLOSIVE

UP AS POSSIBLE

DEADLIFTS, PAUSED PAUSE 1S IN YOUR STICKING

1S PAUSE 4 5 3 POINT. FOR MOST PEOPLE THIS

IS RIGHT AFTER THE BAR LEAVES
THE GROUND.

LUNGES CHOOSE A LUNGE VARIATION

FREE TO CHOOSE 3 8-12 2 THAT YOUR ARE COMFORTABLE

WITH

GHR / LEG CURLS IF YOU DON‘T HAVE A GHR MACHI-

GHR OR LEG CURLS ON TRX/RINGS 3 6-8 2 NE GO FOR LEG CURLS ON THE

RINGS OR TRX

HOLLOW BODY COMBO YOU CAN INCREASE THE DIFFICUL-

SWINGS+CRUNCH+HOLD 3 10-10-10 / TY BY ADDING A WEIGHT PLATE TO

YOUR HANDS

CALVES ISO
3 15-20 2
CHOOSE YOUR FAVORITE CALVES
EXERCISE
INDIVIDUAL

12
12
1RM EDITION WEEK 3

TRAINING BLOCK 1: WEEK 3/DAY 1 - PULL

EXERCISE SETS REPS RIR Notes
MUSCLE UPS
WEIGHTED 3 2 2
ADJUST WEIGHT TO NEW RIR
AND REPS

PULL UPS / CHIN UPS

WEIGHTED 4 5 2 ADJUST WEIGHT TO NEW RIR
AND REPS

FRONT LEVER
5 1-2 2
CHOOSE A PROGRESSION FROM
THE VIDEOS
ROWS OR RAISES IF TOO HARD

VERTICAL PULL VERTICAL PULL ASSISTANCE EXER-

FREE TO CHOOSE 4 10 2 CISE. (LAT PULLS, PULL UPS, CHIN

UPS, MACHINE EXERCISES)

ROWING EXERCISE FRONT LEVER ROWS, RING ROWS,

FREE TO CHOOSE 4 10 2 DB ROWS, BARBELL ROWS,

CHOOSE YOURS

REVERSE BUTTERFLY CABLE REV. FLIES, DUMBBELL

FREE TO CHOOSE 3 15 2 REVERSE FLIES, MACHINE FLIES,

CHOOSE YOUR FAVORITE

BICEPS ISO
3 Individual 2
CHOOSE REPS AND EXERCISE
INDIVIDUAL
FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 3/DAY 2 - PUSH

EXERCISE SETS REPS RIR Notes
DIPS
WEIGHTED 4 2 2
ADJUST WEIGHT TO NEW RIR
AND REPS

PLANCHE PUSH UPS CHOOSE YOUR PROGRESSION

CHOOSE YOUR PROGRESSION 4 3 2 FROM THE VIDEOS OR

EXPERIENCE TO FIT THE RIR

OHP / HSPU
CHOOSE YOUR PREFERENCE 4 3 2 ADJUST WEIGHT/PROGRESSION
TO NEW RIR AND REPS

BENCHPRESS CHOOSE A CHEST DOMINANT

ALTERNATING VARIATION 4 10 2 VARIATION LIKE DB BENCH OR

ALTERNATING BENCH MACHINE

LATERAL RAISES HIGHER REP RANGES WORK

DB, CABLE 3 15-20 2 BETTER WITH THIS EXERCISE.

CONVINCE YOURSELF!

SUPERSET COMBINING THE RING ROLL OUTS

RING ROLL OUTS+TRICEPS EXTENSIONS 3 10+10 2 WITH TRICEPS EXTENSIONS ON

THE RINGS

13
1RM EDITION WEEK 3

TRAINING BLOCK 1: WEEK 3/DAY 3 - LEGS

EXERCISE SETS REPS RIR Notes
SQUATS
BARBELL BACKSQUAT 4 4 2
ADJUST WEIGHT TO NEW RIR
AND REPS

DEADLIFTS
CONVENTIONAL/SUMO 4 3 3 ADJUST WEIGHT TO NEW RIR
AND REPS

LEG EXTENSIONS
MACHINE 4 20 2 NO MISTAKE. 80 REPS IN TOTAL.

LEG CURLS CHOOSE A LEG CURL MACHINE

MACHINE 3 15 2 THAT ALLOWS YOU TO HIT THE

REPS

ABDUCTION/ADDUCTION
MACHINE SUPERSET 3 10/10 2 ASSISTANCE WORK FOR SQUATS.

CALVES
4 15-20 2
CHOOSE YOUR FAVORITE CALVE
EXERCISE
EXERCISE FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 3/DAY 4 - UPPER

EXERCISE SETS REPS RIR Notes
MUSCLE UPS
WEIGHTED 4 1 2
ADJUST WEIGHT TO NEW RIR AND
REPS. SINGLES NOW!

HIGH PULL UPS WE ARE PULLING AGAINST A

AGAINST RESISTANCE BAND 4 3 2 RESISTANCE BAND TO MAKE

THE PULL HARDER THE HIGHER
YOU GO

DIPS LOW VOLUME SINCE PUSH DAY

WEIGHTED & AGAINST RES. BAND 3 3 3 IS NEAR AND TRICEPS NEEDS

LONGER TO RECOVER

CHIN UPS, PAUSED

1-2S CHIN OVER BAR 4 3 2 ADJUST WEIGHT TO NEW RIR
AND REPS.

ROWING EXERCISE CHOOSE AN EXERCISE THAT

UPPER BACK FOCUS 3 8 2 TARGETS THE UPPER BACK MORE

LIKE SEAL ROWS, BEND OVER
ROWS MORE UPRIGHT OR SIMILAR

INCLINE BENCH YOU CAN DO IT WITH DB,

FREE TO CHOOSE 3 8 2 BARBELL, MACHINE, INCLINE

WEIGHTED PUSH UPS ETC.

FACEPULLS YOU CAN DO THEM ON THE

FREE TO CHOOSE 4 15-20 2 RINGS, TRX OR CABLE TOWER.

HIGH VOLUME TO KEEP THE
SHOULDER HEALTHY.

14
1RM EDITION WEEK 3

TRAINING BLOCK 1: WEEK 3/DAY 5 - LOWER

EXERCISE SETS REPS RIR Notes
TEMPO SQUAT
32X TEMPO 4 3 2
ADJUST WEIGHT TO NEW RIR
AND REPS.

DEADLIFTS, PAUSED PAUSE 1S IN YOUR STICKING

1S PAUSE 4 5 3 POINT. FOR MOST PEOPLE THIS

IS RIGHT AFTER THE BAR LEAVES
THE GROUND.

LUNGES CHOOSE A LUNGE VARIATION

FREE TO CHOOSE 3 8-12 2 THAT YOUR ARE COMFORTABLE

WITH

GHR / LEG CURLS IF YOU DON‘T HAVE A GHR MACHI-

GHR OR LEG CURLS ON TRX/RINGS 3 6-8 2 NE GO FOR LEG CURLS ON THE

RINGS OR TRX

HOLLOW BODY COMBO YOU CAN INCREASE THE DIFFICUL-

SWINGS+CRUNCH+HOLD 3 10-10-10 / TY BY ADDING A WEIGHT PLATE TO

YOUR HANDS

CALVES ISO
3 15-20 2
CHOOSE YOUR FAVORITE CALVES
EXERCISE
INDIVIDUAL

15
15
1RM EDITION WEEK 4

TRAINING BLOCK 1: WEEK 4/DAY 1 - PULL

EXERCISE SETS REPS RIR Notes
MUSCLE UPS
WEIGHTED 3 2 2
ADJUST WEIGHT TO NEW RIR
AND REPS

PULL UPS / CHIN UPS

WEIGHTED 4 5 2 ADJUST WEIGHT TO NEW RIR
AND REPS

FRONT LEVER
5 1-2 2
CHOOSE A PROGRESSION FROM
THE VIDEOS
ROWS OR RAISES IF TOO HARD

VERTICAL PULL VERTICAL PULL ASSISTANCE EXER-

FREE TO CHOOSE 4 10 2 CISE. (LAT PULLS, PULL UPS, CHIN

UPS, MACHINE EXERCISES)

ROWING EXERCISE FRONT LEVER ROWS, RING ROWS,

FREE TO CHOOSE 4 10 2 DB ROWS, BARBELL ROWS,

CHOOSE YOURS

REVERSE BUTTERFLY CABLE REV. FLIES, DUMBBELL

FREE TO CHOOSE 3 15 2 REVERSE FLIES, MACHINE FLIES,

CHOOSE YOUR FAVORITE

BICEPS ISO
3 Individual 2
CHOOSE REPS AND EXERCISE
INDIVIDUAL
FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 4/DAY 2 - PUSH

EXERCISE SETS REPS RIR Notes
DIPS
WEIGHTED 4 2 2
ADJUST WEIGHT TO NEW RIR
AND REPS

PLANCHE PUSH UPS CHOOSE YOUR PROGRESSION

CHOOSE YOUR PROGRESSION 4 3 2 FROM THE VIDEOS OR

EXPERIENCE TO FIT THE RIR

OHP / HSPU
CHOOSE YOUR PREFERENCE 4 3 2 ADJUST WEIGHT/PROGRESSION
TO NEW RIR AND REPS

BENCHPRESS CHOOSE A CHEST DOMINANT

ALTERNATING VARIATION 4 10 2 VARIATION LIKE DB BENCH OR

ALTERNATING BENCH MACHINE

LATERAL RAISES HIGHER REP RANGES WORK

DB, CABLE 3 15-20 2 BETTER WITH THIS EXERCISE.

CONVINCE YOURSELF!

SUPERSET COMBINING THE RING ROLL OUTS

RING ROLL OUTS+TRICEPS EXTENSIONS 3 10+10 2 WITH TRICEPS EXTENSIONS ON

THE RINGS

16
1RM EDITION WEEK 4

TRAINING BLOCK 1: WEEK 4/DAY 3 - LEGS

EXERCISE SETS REPS RIR Notes
SQUATS
BARBELL BACKSQUAT 4 4 2
ADJUST WEIGHT TO NEW RIR
AND REPS

DEADLIFTS
CONVENTIONAL/SUMO 4 3 2 ADJUST WEIGHT TO NEW RIR
AND REPS

LEG EXTENSIONS
MACHINE 4 20 2 NO MISTAKE. 80 REPS IN TOTAL.

LEG CURLS CHOOSE A LEG CURL MACHINE

MACHINE 3 15 2 THAT ALLOWS YOU TO HIT THE

REPS

ABDUCTION/ADDUCTION
MACHINE SUPERSET 3 10/10 2 ASSISTANCE WORK FOR SQUATS.

CALVES
4 15-20 2
CHOOSE YOUR FAVORITE CALVE
EXERCISE
EXERCISE FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 4/DAY 4 - UPPER

EXERCISE SETS REPS RIR Notes
MUSCLE UPS
WEIGHTED 4 1 2
ADJUST WEIGHT TO NEW RIR AND
REPS. SINGLES NOW!

HIGH PULL UPS WE ARE PULLING AGAINST A

AGAINST RESISTANCE BAND 4 3 2 RESISTANCE BAND TO MAKE

THE PULL HARDER THE HIGHER
YOU GO

DIPS LOW VOLUME SINCE PUSH DAY

WEIGHTED & AGAINST RES. BAND 3 3 3 IS NEAR AND TRICEPS NEEDS

LONGER TO RECOVER

CHIN UPS, PAUSED

1-2S CHIN OVER BAR 4 3 2 ADJUST WEIGHT TO NEW RIR
AND REPS.

ROWING EXERCISE CHOOSE AN EXERCISE THAT

UPPER BACK FOCUS 3 8 2 TARGETS THE UPPER BACK MORE

LIKE SEAL ROWS, BEND OVER
ROWS MORE UPRIGHT OR SIMILAR

INCLINE BENCH YOU CAN DO IT WITH DB,

FREE TO CHOOSE 3 8 2 BARBELL, MACHINE, INCLINE

WEIGHTED PUSH UPS ETC.

FACEPULLS YOU CAN DO THEM ON THE

FREE TO CHOOSE 4 15-20 2 RINGS, TRX OR CABLE TOWER.

HIGH VOLUME TO KEEP THE
SHOULDER HEALTHY.

17
1RM EDITION WEEK 4

TRAINING BLOCK 1: WEEK 4/DAY 5 - LOWER

EXERCISE SETS REPS RIR Notes
TEMPO SQUAT
32X TEMPO 4 3 2
ADJUST WEIGHT TO NEW RIR
AND REPS.

DEADLIFTS, PAUSED WE KEEP THE RIR HIGH TO

1S PAUSE 4 5 3 GUARANTEE A HIGH REP QUALITY

IN EVERY SET

LUNGES CHOOSE A LUNGE VARIATION

FREE TO CHOOSE 3 8-12 2 THAT YOUR ARE COMFORTABLE

WITH

GHR / LEG CURLS IF YOU DON‘T HAVE A GHR MACHI-

GHR OR LEG CURLS ON TRX/RINGS 3 6-8 2 NE GO FOR LEG CURLS ON THE

RINGS OR TRX

HOLLOW BODY COMBO YOU CAN INCREASE THE DIFFICUL-

SWINGS+CRUNCH+HOLD 3 10-10-10 / TY BY ADDING A WEIGHT PLATE TO

YOUR HANDS

CALVES ISO
3 15-20 2
CHOOSE YOUR FAVORITE CALVES
EXERCISE
INDIVIDUAL

18
18
1RM EDITION WEEK 5

TRAINING BLOCK 1: WEEK 5/DAY 1 - PULL

EXERCISE SETS REPS RIR Notes
MUSCLE UPS
WEIGHTED 3 1 2 SUBMAX. SINGLES

PULL UPS / CHIN UPS

WEIGHTED 4 1,3,3,3 2 1 SINGLE FOLLOWED BY 3 SETS OF
TRIPPLES

FRONT LEVER
5 1-2 2
CHOOSE A PROGRESSION FROM
THE VIDEOS
ROWS OR RAISES IF TOO HARD

VERTICAL PULL VERTICAL PULL ASSISTANCE EXER-

FREE TO CHOOSE 4 8 2 CISE. (LAT PULLS, PULL UPS, CHIN

UPS, MACHINE EXERCISES)

ROWING EXERCISE FRONT LEVER ROWS, RING ROWS,

FREE TO CHOOSE 4 8 2 DB ROWS, BARBELL ROWS,

CHOOSE YOURS

REVERSE BUTTERFLY CABLE REV. FLIES, DUMBBELL

FREE TO CHOOSE 3 12 2 REVERSE FLIES, MACHINE FLIES,

CHOOSE YOUR FAVORITE

BICEPS ISO
3 Individual 2
CHOOSE REPS AND EXERCISE
INDIVIDUAL
FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 5/DAY 2 - PUSH

EXERCISE SETS REPS RIR Notes
DIPS
WEIGHTED 4 1,3,3,3 2
1 SINGLE FOLLOWED BY 3 SETS OF
TRIPPLES

PLANCHE PUSH UPS CHOOSE YOUR PROGRESSION

CHOOSE YOUR PROGRESSION 4 2 1 FROM THE VIDEOS OR

EXPERIENCE TO FIT THE RIR

OHP / HSPU
CHOOSE YOUR PREFERENCE 4 3 1 ADJUST WEIGHT/PROGRESSION
TO NEW RIR AND REPS

BENCHPRESS CHOOSE A CHEST DOMINANT

ALTERNATING VARIATION 4 8 2 VARIATION LIKE DB BENCH OR

ALTERNATING BENCH MACHINE

LATERAL RAISES
DB, CABLE 3 12 2 GOING A LITTLE BIT HEAVIER ON
THE LATERALS

SUPERSET COMBINING THE RING ROLL OUTS

RING ROLL OUTS+TRICEPS EXTENSIONS 3 10+10 2 WITH TRICEPS EXTENSIONS ON

THE RINGS

19
1RM EDITION WEEK 5

TRAINING BLOCK 1: WEEK 5/DAY 3 - LEGS

EXERCISE SETS REPS RIR Notes
SQUATS
BARBELL BACKSQUAT 4 1,3,3,3 2
1 SINGLE FOLLOWED BY 3 SETS OF
TRIPPLES

DEADLIFTS
CONVENTIONAL/SUMO 4 3 2 ADJUST WEIGHT TO NEW RIR
AND REPS

LEG EXTENSIONS
MACHINE 4 20 1 NO MISTAKE. 80 REPS IN TOTAL.

LEG CURLS CHOOSE A LEG CURL MACHINE

MACHINE 3 15 1 THAT ALLOWS YOU TO HIT THE

REPS

ABDUCTION/ADDUCTION
MACHINE SUPERSET 3 10/10 2 ASSISTANCE WORK FOR SQUATS.

CALVES
4 15-20 2
CHOOSE YOUR FAVORITE CALVE
EXERCISE
EXERCISE FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 5/DAY 4 - UPPER

EXERCISE SETS REPS RIR Notes
MUSCLE UPS
WEIGHTED 4 1 1 SUBMAX. SINGLES

HIGH PULL UPS YOU CAN ADD SOME WEIGHT

AGAINST RESISTANCE BAND 4 3 1 NEXT TO THE BAND TO ADJUST

THE DIFFICULTY MORE PRECISELY

DIPS LOW VOLUME SINCE PUSH DAY

WEIGHTED & AGAINST RES. BAND 3 3 2 IS NEAR AND TRICEPS NEEDS

LONGER TO RECOVER

CHIN UPS, PAUSED

1-2S CHIN OVER BAR 4 4 2 ADJUST WEIGHT TO NEW RIR
AND REPS.

ROWING EXERCISE CHOOSE AN EXERCISE THAT

UPPER BACK FOCUS 3 8 2 TARGETS THE UPPER BACK MORE

LIKE SEAL ROWS, BEND OVER
ROWS MORE UPRIGHT OR SIMILAR

INCLINE BENCH YOU CAN DO IT WITH DB,

FREE TO CHOOSE 3 8 2 BARBELL, MACHINE, INCLINE

WEIGHTED PUSH UPS ETC.

FACEPULLS YOU CAN DO THEM ON THE

FREE TO CHOOSE 4 15-20 2 RINGS, TRX OR CABLE TOWER.

HIGH VOLUME TO KEEP THE
SHOULDER HEALTHY.

20
1RM EDITION WEEK 5

TRAINING BLOCK 1: WEEK 5/DAY 5 - LOWER

EXERCISE SETS REPS RIR Notes
TEMPO SQUAT
32X TEMPO 4 3 2
ADJUST WEIGHT TO NEW RIR
AND REPS.

DEADLIFTS, PAUSED WE KEEP THE RIR HIGH TO

1S PAUSE 4 4 3 GUARANTEE A HIGH REP QUALITY

IN EVERY SET

LUNGES CHOOSE A LUNGE VARIATION

FREE TO CHOOSE 3 8-12 2 THAT YOUR ARE COMFORTABLE

WITH

GHR / LEG CURLS IF YOU DON‘T HAVE A GHR MACHI-

GHR OR LEG CURLS ON TRX/RINGS 3 6-8 2 NE GO FOR LEG CURLS ON THE

RINGS OR TRX

HOLLOW BODY COMBO YOU CAN INCREASE THE DIFFICUL-

SWINGS+CRUNCH+HOLD 3 10-10-10 / TY BY ADDING A WEIGHT PLATE TO

YOUR HANDS

CALVES ISO
3 15-20 2
CHOOSE YOUR FAVORITE CALVES
EXERCISE
INDIVIDUAL

21
21
1RM EDITION DELOAD-WEEK

TRAINING BLOCK 1: DELOAD WEEK /DAY 1 - UPPER

EXERCISE SETS REPS RIR Notes
MUSCLE UPS INCREASING THE RIR AND DE-

WEIGHTED 4 2 3 CREASING THE OVERALL VOLUME

DURING THE DELOAD

PULL UPS / CHIN UPS

WEIGHTED 3 6 3 TAKE IT EASY, DELOAD

DIPS
WEIGHTED 3 6 3 TAKE IT EASY, DELOAD

OHP / HSPU
FREE TO CHOOSE 3 5 3-4 TAKE IT EASY, DELOAD

FACEPULLS
FREE TO CHOOSE 3 12 2 CHOOSE YOUR VARIATION

TRAINING BLOCK 1: DELOAD WEEK /DAY 2 - LEGS

EXERCISE SETS REPS RIR Notes
SQUATS PASSIVE STRUCTURES NEED TIME

BARBELL BACKSQUAT 3 6 3-4 TO RECOVER. SO DON‘T IGNORE

THE HIGH RIR

RDL
DUMBBELL / BARBELL 3 8 4 TAKE IT EASY, DELOAD

LEG EXTENSIONS
MACHINE 3 15 3 TAKE IT EASY, DELOAD

CALVES
FREE TO CHOOSE 3 5 3-4 TAKE IT EASY, DELOAD

HOLLOW BODY COMBO YOU CAN INCREASE THE DIFFICUL-

SWINGS+CRUNCH+HOLD 3 10-10-10 / TY BY ADDING A WEIGHT PLATE TO

YOUR HANDS

TRAINING BLOCK 1: DELOAD WEEK /DAY 3 - UPPER

EXERCISE SETS REPS RIR Notes
HIGH PULL UPS INCREASING THE RIR AND DE-

BODYWEIGHT 3 fit RIR 3 CREASING THE OVERALL VOLUME

DURING THE DELOAD

DIPS
WEIGHTED 3 4 3 TAKE IT EASY, DELOAD

CHIN UPS / PULL UPS

WEIGHTED 3 4 3 TAKE IT EASY, DELOAD

CHEST FLIES
FREE TO CHOOSE 3 10 2 TAKE IT EASY, DELOAD

ARMS INDIVIDUAL
FREE TO CHOOSE 3-4 individual 2 CHOOSE YOUR VARIATION

22
1RM EDITION WEEK 6

TRAINING BLOCK 2: WEEK 6/DAY 1 - PULL

EXERCISE SETS REPS RIR Notes
MUSCLE UPS SINGLE FOLLOWED BY 3 SETS OF

WEIGHTED 4 1,3,3,3 1,3,3,2 TRIPPLES. NOTE THE DIFFERENT

RIR FOR THE SETS.

PULL UPS / CHIN UPS

WEIGHTED 4 1,3,3,3 2,3,3,2 NOTE THE DIFFERENT RIR FOR
THE SETS.

FRONT LEVER
NEGATIVES 5 1-2 2 CHOOSE A PROGRESSION TO FIT
THE RIR

VERTICAL PULL VERTICAL PULL ASSISTANCE EXER-

FREE TO CHOOSE 4 8 2 CISE. (LAT PULLS, PULL UPS, CHIN

UPS, MACHINE EXERCISES)

ROWING EXERCISE FRONT LEVER ROWS, RING ROWS,

FREE TO CHOOSE 4 8 2 DB ROWS, BARBELL ROWS,

CHOOSE YOURS

REVERSE FLIES
3 12 2
CHOOSE REPS AND EXERCISE
INDIVIDUAL
FREE TO CHOOSE

BICEPS ISO
3 Individual 2
CHOOSE REPS AND EXERCISE
INDIVIDUAL
FREE TO CHOOSE

TRAINING BLOCK 2: WEEK 6/DAY 2 - PUSH

EXERCISE SETS REPS RIR Notes
DIPS SINGLE FOLLOWED BY 3 SETS OF

WEIGHTED 4 1,3,3,3 2,3,3,2 TRIPPLES. NOTE THE DIFFERENT

RIR FOR THE SETS.

PLANCHE HOLDS CHOOSE YOUR PROGRESSION

CHOOSE YOUR PROGRESSION 4 5s / FROM THE VIDEOS OR

EXPERIENCE.

OHP / HSPU
CHOOSE YOUR PREFERENCE 4 3 2 ADJUST WEIGHT/PROGRESSION
TO NEW RIR AND REPS

BENCHPRESS CHOOSE A CHEST DOMINANT

ALTERNATING VARIATION 3 8 2 VARIATION LIKE DB BENCH OR

ALTERNATING BENCH MACHINE

CHEST FLIES
CHOOSE VARIATION 2 10 2 RINGS, CABLE, MACHINE

LATERAL RAISES
DB, CABLE 2 12 2 GOING A LITTLE BIT HEAVIER ON
THE LATERALS

SUPERSET COMBINING THE RING ROLL OUTS

RING ROLL OUTS+TRICEPS EXTENSIONS 3 10+10 2 WITH TRICEPS EXTENSIONS ON

THE RINGS

23
1RM EDITION WEEK 6

TRAINING BLOCK 2: WEEK 6/DAY 3 - LEGS

EXERCISE SETS REPS RIR Notes
SQUATS
BARBELL BACKSQUAT 4 3,4,4,4 2,3,3,3
1 SINGLE FOLLOWED BY 3 SETS OF
TRIPPLES

DEADLIFTS
CONVENTIONAL/SUMO 3 4 3 ADJUST WEIGHT TO NEW RIR
AND REPS

BULG.SPLIT SQUATS LUNGES WITH AN ELEVATED

VARIATION FREE TO CHOOSE 4 10 2 POSTERIOR LEG. HOW YOU LOAD

IT IS IRRELEVANT. (DB, BARBELL,
SMITH MACHINE etc.)

GOOD MORNINGS NEW EXERCISE. YOU CAN CHECK

BARBELL 3 8 2 THE TUTORIAL IN THE MEMBERS

AREA.

LEG EXTENSIONS
MACHIN 4 15 2 BLOW UP THE QUADS.

CALVES
4 10-15 2
CHOOSE YOUR FAVORITE CALVE
EXERCISE
EXERCISE FREE TO CHOOSE

TRAINING BLOCK 2: WEEK 6/DAY 4 - UPPER

EXERCISE SETS REPS RIR Notes
MUSCLE UPS
AGAINST RESISTANCE BAND 4 2 1-2
USING THE SAME PRINCIPAL AS
PREVIOUS ON THE HIGH PULLS

HIGH PULL UPS YOU CAN ADD SOME WEIGHT

AGAINST RESISTANCE BAND 3 3 2 NEXT TO THE BAND TO ADJUST

THE DIFFICULTY MORE PRECISELY

PAUSED DIPS LOW VOLUME SINCE PUSH DAY

2S PAUSE AT 90° 4 3 3 IS NEAR AND TRICEPS NEEDS

LONGER TO RECOVER

CHIN UPS, 123 TEMPO

NOTE THE CADENCE! 3 4 2 1S UP, 2S CHIN OVER BAR, 3S
NEGATIVE

ROWING EXERCISE CHOOSE AN EXERCISE THAT

UPPER BACK FOCUS 4 6 2 TARGETS THE UPPER BACK MORE

LIKE SEAL ROWS, BEND OVER
ROWS MORE UPRIGHT OR SIMILAR

INCLINE BENCH YOU CAN DO IT WITH DB,

FREE TO CHOOSE 3 6 3 BARBELL, MACHINE, INCLINE

WEIGHTED PUSH UPS ETC.

FACEPULLS YOU CAN DO THEM ON THE

FREE TO CHOOSE 3 12 2 RINGS, TRX OR CABLE TOWER.

HIGH VOLUME TO KEEP THE
SHOULDER HEALTHY.

24
1RM EDITION WEEK 6

TRAINING BLOCK 2: WEEK 6/DAY 5 - LOWER

EXERCISE SETS REPS RIR Notes
TEMPO SQUAT
121 TEMPO 4 4 3
ADJUST WEIGHT TO NEW RIR AND
REPS. NOTE THE NEW CADENCE.

RDL
BARBELL / DUMBBELL 4 8 3 RDL INSTEAD OF PAUSED DEADS
NOW.

LUNGES CHOOSE A LUNGE VARIATION

FREE TO CHOOSE 3 8-12 2 THAT YOUR ARE COMFORTABLE

WITH

GHR / LEG CURLS IF YOU DON‘T HAVE A GHR MACHI-

GHR OR LEG CURLS ON TRX/RINGS 3 6-8 2 NE GO FOR LEG CURLS ON THE

RINGS OR TRX

HOLLOW BODY COMBO YOU CAN INCREASE THE DIFFICUL-

SWINGS+CRUNCH+HOLD 3 10-10-10 / TY BY ADDING A WEIGHT PLATE TO

YOUR HANDS

CALVES ISO
3 15-20 2
CHOOSE YOUR FAVORITE CALVES
EXERCISE
INDIVIDUAL

25
25
1RM EDITION WEEK 7

TRAINING BLOCK 2: WEEK 7/DAY 1 - PULL

EXERCISE SETS REPS RIR Notes
MUSCLE UPS SINGLE FOLLOWED BY 3 SETS OF

WEIGHTED 4 1,3,3,3 1,3,2,2 TRIPPLES. NOTE THE DIFFERENT

RIR FOR THE SETS.

PULL UPS / CHIN UPS SINGLE FOLLOWED BY 3 SETS OF

WEIGHTED 4 1,3,3,3 2,3,2,2 TRIPPLES. NOTE THE DIFFERENT

RIR FOR THE SETS.

FRONT LEVER
NEGATIVES 5 1-2 2 CHOOSE A PROGRESSION TO FIT
THE RIR

VERTICAL PULL VERTICAL PULL ASSISTANCE EXER-

FREE TO CHOOSE 4 8 2 CISE. (LAT PULLS, PULL UPS, CHIN

UPS, MACHINE EXERCISES)

ROWING EXERCISE FRONT LEVER ROWS, RING ROWS,

FREE TO CHOOSE 4 8 2 DB ROWS, BARBELL ROWS,

CHOOSE YOURS

REVERSE FLIES
3 12 2
CHOOSE REPS AND EXERCISE
INDIVIDUAL
FREE TO CHOOSE

BICEPS ISO
3 Individual 2
CHOOSE REPS AND EXERCISE
INDIVIDUAL
FREE TO CHOOSE

TRAINING BLOCK 2: WEEK 7/DAY 2 - PUSH

EXERCISE SETS REPS RIR Notes
DIPS SINGLE FOLLOWED BY 3 SETS OF

WEIGHTED 4 1,3,3,3 2,3,2,2 TRIPPLES. NOTE THE DIFFERENT

RIR FOR THE SETS.

PLANCHE HOLDS CHOOSE YOUR PROGRESSION

CHOOSE YOUR PROGRESSION 4 5s / FROM THE VIDEOS OR

EXPERIENCE.

OHP / HSPU
CHOOSE YOUR PREFERENCE 4 3 2 ADJUST WEIGHT/PROGRESSION
TO NEW RIR AND REPS

BENCHPRESS CHOOSE A CHEST DOMINANT

ALTERNATING VARIATION 3 8 2 VARIATION LIKE DB BENCH OR

ALTERNATING BENCH MACHINE

CHEST FLIES
CHOOSE VARIATION 2 10 2 RINGS, CABLE, MACHINE

LATERAL RAISES
DB, CABLE 2 12 2 GOING A LITTLE BIT HEAVIER ON
THE LATERALS

SUPERSET COMBINING THE RING ROLL OUTS

RING ROLL OUTS+TRICEPS EXTENSIONS 3 10+10 2 WITH TRICEPS EXTENSIONS ON

THE RINGS

26
1RM EDITION WEEK 7

TRAINING BLOCK 2: WEEK 7/DAY 3 - LEGS

EXERCISE SETS REPS RIR Notes
SQUATS
BARBELL BACKSQUAT 4 3,4,4,4 2,3,3,2
1 TRIPPLE FOLLOWED BY 3 SETS
OF 4

DEADLIFTS
CONVENTIONAL/SUMO 3 4 3 ADJUST WEIGHT TO NEW RIR
AND REPS

BULG.SPLIT SQUATS LUNGES WITH AN ELEVATED

VARIATION FREE TO CHOOSE 4 10 2 POSTERIOR LEG. HOW YOU LOAD

IT IS IRRELEVANT. (DB, BARBELL,
SMITH MACHINE etc.)

GOOD MORNINGS NEW EXERCISE. YOU CAN CHECK

BARBELL 3 8 2 THE TUTORIAL IN THE MEMBERS

AREA.

LEG EXTENSIONS
MACHIN 4 15 2 BLOW UP THE QUADS.

CALVES
4 10-15 2
CHOOSE YOUR FAVORITE CALVE
EXERCISE
EXERCISE FREE TO CHOOSE

TRAINING BLOCK 2: WEEK 7/DAY 4 - UPPER

EXERCISE SETS REPS RIR Notes
MUSCLE UPS
AGAINST RESISTANCE BAND 4 2 1-2
USING THE SAME PRINCIPAL AS
PREVIOUS ON THE HIGH PULLS

HIGH PULL UPS YOU CAN ADD SOME WEIGHT

AGAINST RESISTANCE BAND 3 3 2 NEXT TO THE BAND TO ADJUST

THE DIFFICULTY MORE PRECISELY

PAUSED DIPS LOW VOLUME SINCE PUSH DAY

2S PAUSE AT 90° 4 3 3 IS NEAR AND TRICEPS NEEDS

LONGER TO RECOVER

CHIN UPS, 123 TEMPO

NOTE THE CADENCE! 3 4 2 1S UP, 2S CHIN OVER BAR, 3S
NEGATIVE

ROWING EXERCISE CHOOSE AN EXERCISE THAT

UPPER BACK FOCUS 4 6 2 TARGETS THE UPPER BACK MORE

LIKE SEAL ROWS, BEND OVER
ROWS MORE UPRIGHT OR SIMILAR

INCLINE BENCH YOU CAN DO IT WITH DB,

FREE TO CHOOSE 3 6 3 BARBELL, MACHINE, INCLINE

WEIGHTED PUSH UPS ETC.

FACEPULLS YOU CAN DO THEM ON THE

FREE TO CHOOSE 3 12 2 RINGS, TRX OR CABLE TOWER.

HIGH VOLUME TO KEEP THE
SHOULDER HEALTHY.

27
1RM EDITION WEEK 7

TRAINING BLOCK 2: WEEK 7/DAY 5 - LOWER

EXERCISE SETS REPS RIR Notes
TEMPO SQUAT
121 TEMPO 4 4 2
ADJUST WEIGHT TO NEW RIR AND
REPS. NOTE THE NEW CADENCE.

RDL
BARBELL / DUMBBELL 4 8 2 RDL INSTEAD OF PAUSED DEADS
NOW.

LUNGES CHOOSE A LUNGE VARIATION

FREE TO CHOOSE 3 8-12 3 THAT YOUR ARE COMFORTABLE

WITH

GHR / LEG CURLS IF YOU DON‘T HAVE A GHR MACHI-

GHR OR LEG CURLS ON TRX/RINGS 3 6-8 3 NE GO FOR LEG CURLS ON THE

RINGS OR TRX

HOLLOW BODY COMBO YOU CAN INCREASE THE DIFFICUL-

SWINGS+CRUNCH+HOLD 3 10-10-10 / TY BY ADDING A WEIGHT PLATE TO

YOUR HANDS

CALVES ISO
3 15-20 2
CHOOSE YOUR FAVORITE CALVES
EXERCISE
INDIVIDUAL

VOLUME DROP
IN THE UPCOMING WEEKS THE VOLUME WILL BE REDUCED STEP BY STEP. WE
DO THAT TO COLLECT LESS FATIGUE. THIS IS NECESSARY TO PREVENT INJURIES
SINCE THE LOADS AND WITH IT THE INTENSITY GOES UP. WE WILL PROCEED LIKE
THIS UNTIL THE FINAL WEEK WERE WE ARE READY TO HIT SOME NEW EPIC PR´S.

28
28
1RM EDITION WEEK 8

TRAINING BLOCK 2: WEEK 8/DAY 1 - PULL

EXERCISE SETS REPS RIR Notes
MUSCLE UPS SINGLE FOLLOWED BY 3 SETS OF

WEIGHTED 4 1,2,2,2 1,2,2,2 DOUBLES. NOTE THE DIFFERENT

RIR FOR THE SETS.

PULL UPS / CHIN UPS SINGLE FOLLOWED BY 3 SETS OF

WEIGHTED 4 1,3,3,3 1,2,2,2 DOUBLES. NOTE THE DIFFERENT

RIR FOR THE SETS.

FRONT LEVER CHOOSE A PROGRESSION TO FIT

RAISES 5 3 2 THE RIR. IF POSSIBLE HOLD THE

FL FOR 1S

VERTICAL PULL VERTICAL PULL ASSISTANCE EXER-

FREE TO CHOOSE 4 8 2 CISE. (LAT PULLS, PULL UPS, CHIN

UPS, MACHINE EXERCISES)

REVERSE FLIES
3 12 2
CHOOSE REPS AND EXERCISE
INDIVIDUAL
FREE TO CHOOSE

BICEPS ISO
3 Individual 2
CHOOSE REPS AND EXERCISE
INDIVIDUAL
FREE TO CHOOSE

TRAINING BLOCK 2: WEEK 8/DAY 2 - PUSH

EXERCISE SETS REPS RIR Notes
DIPS SINGLE FOLLOWED BY 3 SETS OF

WEIGHTED 4 1,3,3,3 1,2,2,2 TRIPPLES. NOTE THE DIFFERENT

RIR FOR THE SETS.

PLANCHE HOLDS CHOOSE YOUR PROGRESSION

CHOOSE YOUR PROGRESSION 4 5s / FROM THE VIDEOS OR

EXPERIENCE.

OHP / HSPU
CHOOSE YOUR PREFERENCE 4 3 2 ADJUST WEIGHT/PROGRESSION
TO NEW RIR AND REPS

CHEST FLIES
CHOOSE VARIATION 3 10 2 RINGS, CABLE, MACHINE

LATERAL RAISES
DB, CABLE 2 12 2 GOING A LITTLE BIT HEAVIER ON
THE LATERALS

SUPERSET COMBINING THE RING ROLL OUTS

RING ROLL OUTS+TRICEPS EXTENSIONS 3 10+10 2 WITH TRICEPS EXTENSIONS ON

THE RINGS

29
1RM EDITION WEEK 8

TRAINING BLOCK 2: WEEK 8/DAY 3 - LEGS

EXERCISE SETS REPS RIR Notes
SQUATS
BARBELL BACKSQUAT 4 2,3,3,3 1,2,2,2
1 DOUBLE FOLLOWED BY 3 SETS
OF TRIPPLES

DEADLIFTS
CONVENTIONAL/SUMO 3 5 3 ADJUST WEIGHT TO NEW RIR
AND REPS

BULG.SPLIT SQUATS LUNGES WITH AN ELEVATED

VARIATION FREE TO CHOOSE 3 10 2 POSTERIOR LEG. HOW YOU LOAD

IT IS IRRELEVANT. (DB, BARBELL,
SMITH MACHINE etc.)

GOOD MORNINGS NEW EXERCISE. YOU CAN CHECK

BARBELL 3 8 2 THE TUTORIAL IN THE MEMBERS

AREA.

LEG EXTENSIONS
MACHIN 3 15 2 BLOW UP THE QUADS.

CALVES
3 10-15 2
CHOOSE YOUR FAVORITE CALVE
EXERCISE
EXERCISE FREE TO CHOOSE

TRAINING BLOCK 2: WEEK 8/DAY 4 - UPPER

EXERCISE SETS REPS RIR Notes
MUSCLE UPS
AGAINST RESISTANCE BAND 4 2 1-2
USING THE SAME PRINCIPAL AS
PREVIOUS ON THE HIGH PULLS

HIGH PULL UPS YOU CAN ADD SOME WEIGHT

AGAINST RESISTANCE BAND 3 3 2 NEXT TO THE BAND TO ADJUST

THE DIFFICULTY MORE PRECISELY

PAUSED DIPS LOW VOLUME SINCE PUSH DAY

2S PAUSE AT 90° 4 3 3 IS NEAR AND TRICEPS NEEDS

LONGER TO RECOVER

CHIN UPS, 123 TEMPO

NOTE THE CADENCE! 3 3 2 1S UP, 2S CHIN OVER BAR, 3S
NEGATIVE

ROWING EXERCISE CHOOSE AN EXERCISE THAT

UPPER BACK FOCUS 4 6 3 TARGETS THE UPPER BACK MORE

LIKE SEAL ROWS, BEND OVER
ROWS MORE UPRIGHT OR SIMILAR

INCLINE BENCH YOU CAN DO IT WITH DB,

FREE TO CHOOSE 3 6 3 BARBELL, MACHINE, INCLINE

WEIGHTED PUSH UPS ETC.

FACEPULLS YOU CAN DO THEM ON THE

FREE TO CHOOSE 3 12 2 RINGS, TRX OR CABLE TOWER.

HIGH VOLUME TO KEEP THE
SHOULDER HEALTHY.

30
1RM EDITION WEEK 8

TRAINING BLOCK 2: WEEK 8/DAY 5 - LOWER

EXERCISE SETS REPS RIR Notes
TEMPO SQUAT
121 TEMPO 4 3 2
ADJUST WEIGHT TO NEW RIR AND
REPS. NOTE THE NEW CADENCE.

RDL
BARBELL / DUMBBELL 4 8 2 RDL INSTEAD OF PAUSED DEADS
NOW.

LUNGES CHOOSE A LUNGE VARIATION

FREE TO CHOOSE 3 8-12 3 THAT YOUR ARE COMFORTABLE

WITH

GHR / LEG CURLS IF YOU DON‘T HAVE A GHR MACHI-

GHR OR LEG CURLS ON TRX/RINGS 3 6-8 3 NE GO FOR LEG CURLS ON THE

RINGS OR TRX

HOLLOW BODY COMBO YOU CAN INCREASE THE DIFFICUL-

SWINGS+CRUNCH+HOLD 3 10-10-10 / TY BY ADDING A WEIGHT PLATE TO

YOUR HANDS

CALVES ISO
3 15-20 2
CHOOSE YOUR FAVORITE CALVES
EXERCISE
INDIVIDUAL

31
31
1RM EDITION WEEK 9

TRAINING BLOCK 2: WEEK 9/DAY 1 - PULL

EXERCISE SETS REPS RIR Notes
MUSCLE UPS SINGLE FOLLOWED BY 3 SETS OF

WEIGHTED 4 1,2,2,2 1,3,3,3 DOUBLES. NOTE THE DIFFERENT

RIR FOR THE SETS.

PULL UPS / CHIN UPS SINGLE FOLLOWED BY 3 SETS OF

WEIGHTED 4 1,3,3,3 1,3,3,3 TRIPPLES. NOTE THE DIFFERENT

RIR FOR THE SETS.

VERTICAL PULL VERTICAL PULL ASSISTANCE EXER-

FREE TO CHOOSE 4 8 3 CISE. (LAT PULLS, PULL UPS, CHIN

UPS, MACHINE EXERCISES)

REVERSE FLIES
3 12 3
CHOOSE REPS AND EXERCISE
INDIVIDUAL
FREE TO CHOOSE

BICEPS ISO
3 Individual 3
CHOOSE REPS AND EXERCISE
INDIVIDUAL
FREE TO CHOOSE

TRAINING BLOCK 2: WEEK 9/DAY 2 - PUSH

EXERCISE SETS REPS RIR Notes
DIPS SINGLE FOLLOWED BY 3 SETS OF

WEIGHTED 4 1,3,3,3 1,3,3,3 TRIPPLES. NOTE THE DIFFERENT

RIR FOR THE SETS.

OHP / HSPU
CHOOSE YOUR PREFERENCE 4 3 3 ADJUST WEIGHT/PROGRESSION
TO NEW RIR AND REPS

CHEST FLIES
CHOOSE VARIATION 3 10 3 RINGS, CABLE, MACHINE

LATERAL RAISES
DB, CABLE 2 12 3 GOING A LITTLE BIT HEAVIER ON
THE LATERALS

SUPERSET COMBINING THE RING ROLL OUTS

RING ROLL OUTS+TRICEPS EXTENSIONS 3 10+10 3 WITH TRICEPS EXTENSIONS ON

THE RINGS

32
1RM EDITION WEEK 9

TRAINING BLOCK 2: WEEK 9/DAY 3 - LEGS

EXERCISE SETS REPS RIR Notes
SQUATS
BARBELL BACKSQUAT 4 1,3,3,3 1,3,3,3
1 SINGLE FOLLOWED BY 3 SETS OF
TRIPPLES

DEADLIFTS
CONVENTIONAL/SUMO 3 5 3 ADJUST WEIGHT TO NEW RIR
AND REPS

BULG.SPLIT SQUATS LUNGES WITH AN ELEVATED

VARIATION FREE TO CHOOSE 3 10 3 POSTERIOR LEG. HOW YOU LOAD

IT IS IRRELEVANT. (DB, BARBELL,
SMITH MACHINE etc.)

GOOD MORNINGS NEW EXERCISE. YOU CAN CHECK

BARBELL 2 8 2 THE TUTORIAL IN THE MEMBERS

AREA.

CALVES
3 10-15 2
CHOOSE YOUR FAVORITE CALVE
EXERCISE
EXERCISE FREE TO CHOOSE

TRAINING BLOCK 2: WEEK 9/DAY 4 - UPPER

EXERCISE SETS REPS RIR Notes
MUSCLE UPS
AGAINST RESISTANCE BAND 4 2 2
USING THE SAME PRINCIPAL AS
PREVIOUS ON THE HIGH PULLS

PAUSED DIPS LOW VOLUME SINCE PUSH DAY

2S PAUSE AT 90° 4 3 3 IS NEAR AND TRICEPS NEEDS

LONGER TO RECOVER

CHIN UPS, 123 TEMPO

NOTE THE CADENCE! 3 3 3 1S UP, 2S CHIN OVER BAR, 3S
NEGATIVE

ROWING EXERCISE CHOOSE AN EXERCISE THAT

UPPER BACK FOCUS 4 6 3 TARGETS THE UPPER BACK MORE

LIKE SEAL ROWS, BEND OVER
ROWS MORE UPRIGHT OR SIMILAR

FACEPULLS YOU CAN DO THEM ON THE

FREE TO CHOOSE 3 12 2 RINGS, TRX OR CABLE TOWER.

HIGH VOLUME TO KEEP THE
SHOULDER HEALTHY.

33
1RM EDITION WEEK 9

TRAINING BLOCK 2: WEEK 9/DAY 5 - LOWER

EXERCISE SETS REPS RIR Notes
TEMPO SQUAT
121 TEMPO 4 3 3
ADJUST WEIGHT TO NEW RIR AND
REPS. NOTE THE NEW CADENCE.

RDL
BARBELL / DUMBBELL 3 8 3 RDL INSTEAD OF PAUSED DEADS
NOW.

LUNGES CHOOSE A LUNGE VARIATION

FREE TO CHOOSE 3 8 3 THAT YOUR ARE COMFORTABLE

WITH

GHR / LEG CURLS IF YOU DON‘T HAVE A GHR MACHI-

GHR OR LEG CURLS ON TRX/RINGS 2 6-8 3 NE GO FOR LEG CURLS ON THE

RINGS OR TRX

HOLLOW BODY COMBO YOU CAN INCREASE THE DIFFICUL-

SWINGS+CRUNCH+HOLD 3 10-10-10 / TY BY ADDING A WEIGHT PLATE TO

YOUR HANDS

CALVES ISO
3 15-20 2
CHOOSE YOUR FAVORITE CALVES
EXERCISE
INDIVIDUAL

34
1RM EDITION WEEK 10 - PEAK WEEK

PEAK WEEK
IN THIS WEEK WE WILL TEST YOUR NEW PR´S AFTER THE PROGRAM OR YOU WILL
HAVE YOUR COMPETITION (IN THAT CASE YOU SKIP WEEK 10). IN BOTH CASES I
WANT TO YOU REST 2 FULL DAYS BEFORE YOU START THIS WORKOUT WEEK OR
BEFORE YOU HAVE YOUR COMPETITION. GO ALL IN. THIS IS WHAT YOU WORKED
YOUR ASS OFF FOR. GET IT DONE!

TRAINING BLOCK 2: PEAK WEEK /DAY 1 - PULL PRs

EXERCISE SETS REPS RIR Notes
MUSCLE UPS ALL IN! WARM UP PROPERLY WITH

WEIGHTED 1 1 0 LIGHTER SETS AND INCREASE THE

WEIGHT SLOWLY:

PULL UPS / CHIN UPS ALL IN! THE FIRST SET IS YOUR

WEIGHTED 4 1,4,4,4 0,3,3,3 MAX TEST. THE OTHER 3 SETS

JUST BACKOFFS.

FACEPULLS
FREE TO CHOOSE 4 12 2 CHOOSE YOUR VARIATION

TRAINING BLOCK 2: PEAK WEEK /DAY 2 - PUSH PRs

EXERCISE SETS REPS RIR Notes
DIPS ALL IN! WARM UP PROPERLY WITH

WEIGHTED 1 1 0 LIGHTER SETS AND INCREASE THE

WEIGHT SLOWLY:

OHP / HSPU ALL IN! WARM UP PROPERLY WITH

1RM FOR OHP, AMRAP FOR HSPU 1 1 0 LIGHTER SETS AND INCREASE THE
WEIGHT SLOWLY:

DIPS
WEIGHTED, BACKOFFS 3 5 3 EASY BACKOFFS

TRAINING BLOCK 2: PEAK WEEK /DAY3 - SQUAT PRs

EXERCISE SETS REPS RIR Notes
SQUATS ALL IN! WARM UP PROPERLY WITH

BARBELL BACKSQUAT 1 1 0 LIGHTER SETS AND INCREASE THE

WEIGHT SLOWLY:

DEADLIFTS
CONVENTIONAL / SUMO 3 1,3,5 1,2,2 HEAVY BUT NOT ALL IN

35
1RM EDITION

YOU’RE DONE! YOU FINISHED THE PROGRAM SUCCESSFULLY!

WHAT’S NEXT? HOW SHOULD YOU CONTINUE? CHECK OUT THE PROGRAMS OR THE PERSONAL ON-
LINE COACHING FOR MORE ADVANCED ATHLETES. THIS WILL GET YOU ON YOUR NEXT STRENGTH
LEVEL.

ONLINE COACHING

SKILL FOCUSED TRAINING?

ONLINE COACHING

WWW.KINGOFWEIGHTED.COM

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