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Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps: Week 1 Monday Tuesday Friday
Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps: Week 1 Monday Tuesday Friday
WEEK 2
MONDAY TUESDAY FRIDAY
Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps
Back Squats Work up to a Front Squat 3x8 Pause Back Squats Work up to a
five-rep max Load the bar to 75% of the Pause Front heavy double
for the day Squat from Week 1. Rest no more than 2
minutes between sets.
WEEK 3
MONDAY TUESDAY FRIDAY
Exercise Sets/Reps Exercise Sets/ Exercise Sets/Reps
Reps
Front Squats Work up Back Squat 3x8 Wide-stance Pause Back Squats Work up to a
to a heavy Load the bar to 75% of the Pause Stand slightly wider than you would heavy triple
double Back Squat from Week 2. Rest no for your back squat. The wider
more than two minutes between stance may result in a slightly higher
sets. than usual pause.
Good Mornings 2 x 20 Back Hyperextensions 4x6
Abs 100 reps GHD Sit-ups 4x6
WEEK 6
MONDAY TUESDAY FRIDAY
Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps
Wide Stance Back Work up Front Squats 4x4 Pause Back Squats Work up
Squats to a heavy Load the bar to 70% of your heaviest Begin with sets of three. Increase to a heavy
five-rep front squat from the last five weeks. Rest weight and decrease reps until you single
no more than two minutes between sets. reach a heavy one rep for the day.
Back Squats 2x8 Back Squats 2x5
Load the bar to 75% Load the bar to 75% of today’s
of the five-rep max one rep pause squat.
for the day.
Abs 100 reps Back Hyperextensions 4 x 10
WEEK 7
MONDAY TUESDAY FRIDAY
Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps
Front Squats Work up to a Back Squats 4x5 Pause Back Squats Work up to a
heavy single Load the bar to 75% of the heavy one-rep heavy five-rep
pause back squat from Week 6.
WEEK 8
MONDAY TUESDAY FRIDAY
Exercise Sets/Reps Exercise Sets/Reps Exercise Sets/Reps
Back Squats Work up to a Front Squats 5x5 Pause Back Squats Work up to a
heavy double Load the bar to 75% of the heavy one- heavy triple
rep max front squat from Week 7.