Front Squat 6x6 155lbs
Rack Pull form Kneecaps 4x6 255lbs
DB Bulgarian Split Squats 4x6 80 lbs
1A Pull-Through 3x10 60 lbs
1B Reverse Crunch 3x12


1A One-Arm DB Push Press 6x6/side 50lbs
1B Close-grip Chin-Up 4x6
2A Push-Up 4x10
2B One-Arm DB Row 4x8 55lbs
3A Kneeling Cable External Rotation 3x12 20lbs
3B Side Bridge 3x30s

Week 3

Box Squat 8x3 215lbs
Speed Deadlift 10x2@60%1RM 180lbs
Walking DB Lunge 4x8 80lbs
1A Reverse Crunch 3x12
1B Prone Bridge 3x30s

Bench Press 8x3 215lbs
1A Neutral-grip Low-incline DB Press 3x10 120lbs
1B Seated Cable Row: Medium pronated grip 4x10 90lbs
2A Prone Trap Raise 3x12 15lbs
2B Side-Lying External Rotation 3x12/side 20lbs
Side Bridge 3x30s/side

Week 2 Cont'd

1A One-Arm DB Push Press 4x6/side 50lbs
1B Close-grip Chin-Up 3x6
2A Push-Up 4x10
2B One-Arm DB Row 4x8 55lbs
3A Kneeling Cable External Rotation 3x12 20lbs
3B Side Bridge 3x30s

Week 2 Cont'd

Front Squat 4x6 135lbs
Rack Pull form Kneecaps 3x6 255lbs
DB Bulgarian Split Squats 3x5 80 lbs
1A Pull-Through 3x10 70 lbs
1B Reverse Crunch 3x12

Week 2

Box Squat 4x4 215 lbs
Speed Deadlift 8x2@55%1RM 165 lbs
Walking DB Lunge 3x8 40 lbs
1A Reverse Crunch 3x12
1B Prone Bridge 3x30s


Bench Press 4x4 225 lbs
1A Neutral-grip Low-incline DB Press 3x9 60 lbs
1B Seated Cable Row: Medium pronated grip 4x9 90 lbs
2A Prone Trap Raise 3x12 15 lbs
2B Side-Lying External Rotation 3x12/side 20 lbs
Side Bridge 3x30s/side

1A One-Arm DB Push Press 4x6/side 45 lbs
1B Close-grip Chin-Up 4x6
2A Push-Up 4x6
2B One-Arm DB Row 3x8 50 lbs
3A Kneeling Cable External Rotation 3x12 20 lbs
3B Side Bridge 3x30s

Week 1 Cont'd

Bench Press 5x4 - 195lbs
1A Neutral-grip Low-incline DB Press 3x10 60lbs
1B Seated Cable Row: Medium pronated grip 4x10 90lbs
2A Prone Trap Raise 3x12 12lbs
2B Side-Lying External Rotation 3x12/side 20lbs
Side Bridge 3x30s/side


Front Squat 4x6 135lbs
Rack Pull form Kneecaps 4x6 255lbs
DB Bulgarian Split Squats 3x6 60lbs
1A Pull-Through 3x10 70lbs
1B Reverse Crunch 3x12

Phase 1: Foundation

Box Squat 5x4 195lbs
Speed Deadlift 8x2@50%1RM 150lbs
Walking DB Lunge 4x8 40lbs
1A Reverse Crunch 3x12
1B Prone Bridge 3x30s