Box Squat 10x2@50% 1RM 150lbs
Natural Glute-Ham Raise 4x5
Dumbbell Forward Lunge 3x6/lunge 100lbs
1A Single-Leg Squat (Pistol) to Box (lower this month) 3x10
1B Bar Rollout: Knees on Four-Inch Box 3x12

Speed Bench Press 10x3@50% 1RM 150lbs
1A Close-Grip Barbell Floor Press 4x5, 2x7 170lbs, 160lbs
1B Neutral-Grip Pull-Up 4x4
2A One-Arm Dumbbell Row 3x10 55lbs
2B Close-Grip Push-Up 3x10

Phase 4

Monday – Lower Body
Anderson Front Squat 7 singles > 90% 185lbs
Speed Deadlift 8x1@60% 1RM 205lbs
Barbell Reverse Lunge with Front-Squat Grip 4x8/side 95lbs
Pallof Press 3x8/side 40lbs

Wednesday – Upper Body
Close-Grip Incline Press 7 singles > 90% 185lbs
1A Decline Close-Grip Bench Press 4x8 185lbs
1B Chest-Supported Row with Pronated Grip 4x8 60lbs
2A Scapular Wall Slide 3x12
2B Dumbbell Hammer Curl 3x12 25lbs

Speed Pin Press 5x3@55%1RM, then 2x2 heavy 165 lbs, 245lbs
1A Close, Neutral-Grip Seated Cable Row 2x5, 1x7 150lbs, 135lbs
1B DB Push Press 2x5, 1x7 60lbs, 50lbs
Straight-Arm Pulldown 3x12 90lbs

Pronated-Grip Low-Incline DB Press (Weeks 11,12) 2x2, 1x4 180lbs, 170lbs
1A Band-Resisted Pushup 2x7, 1x10
1B Supinated-Grip Seated Cable Row 2x7, 1x10 150lbs, 135lbs
2A Face Pull w/ External Rotation 3x10 30lbs
2B Behind-the-Neck Band Pull-Apart 3x12



Friday – Lower Body
Speed Free Squat: Medium Stance 5x2@55%1RM, then 2x2 heavy 150lbs, 225lbs
1A Rack Pull from Kneecaps 2x5, 1x7 300lbs, 175lbs
1B Wall Ankle Mobilization 3x8/side
DB Reverse Lunge: Front Foot Elevated 2x5, 1x7 110lbs, 90lbs
Bulgarian Split-Squat Isometric Hold 1x30s/side

Week 12

Front Box Squat (Weeks 11,12) 2x2, 1x4 215lbs, 205lbs
1B Seated 90/90 Stretch 15s/side
Walking DB Lunge 2x7, 1x10/side 100lbs, 80lbs
2A Dragon Flag 3x12
2B DB Suitcase Deadlift 3x10 150lbs

Speed Pin Press 10x3@60%1RM 180lbs
1A Close, Neutral-Grip Seated Cable Row 3x5, 2x7 130lbs, 120lbs
1B DB Push Press 3x5, 2x7 65lbs, 55lbs
2A Straight-Arm Pulldown 3x12 80lbs
2B Lying DB Extension 3x10 20lbs

Monday – Lower Body
1A Front Box Squat (Weeks 11,12) 3x3, 2x5 185lbs
1B Seated 90/90 Stretch 15s/side
Speed Deadlift 10x1@70%1RM 205lbs
Walking DB Lunge 3x7, 1x10/side 110lbs, 90lbs
2A Dragon Flag 3x12
2B DB Suitcase Deadlift 3x10 150lbs

Wednesday – Upper Body
Pronated-Grip Low-Incline DB Press (Weeks 11,12) 4x3, 2x5 170lbs, 150lbs
1A Band-Resisted Pushup 3x7, 1x10
1B Supinated-Grip Seated Cable Row 3x7, 1x10 120lbs, 110
2A Face Pull w/ External Rotation 3x10 30lbs
2B Behind-the-Neck Band Pull-Apart 3x12

Friday – Lower Body
Speed Free Squat: Medium Stance 10x2@60%1RM 165lbs
1A Rack Pull from Kneecaps 3x5, 2x7 285lbs, 255lbs
1B Wall Ankle Mobilization 4x8/side
DB Reverse Lunge: Front Foot Elevated 3x5, 1x7 100lbs, 80lbs
2A Cable Wood Chop: Chest Height 3x10/side 30lbs
2B Bulgarian Split-Squat Isometric Hold 2x30s/side

BB Floor Press 4x2, 2x4 100lbs, 90lbs
1A Band-Resisted Pushup 3x7, 1x10
1B Supinated-Grip Seated Cable Row 3x7, 1x10 135lbs
2A Face Pull w/ External Rotation 3x10 30lbs
2B Behind-the-Neck Band Pull-Apart 3x12

Speed Free Squat: Medium Stance 8x2@55%1RM 165lbs
1A Rack Pull from Kneecaps 2x5, 1x7 285lbs, 255lbs
1B Wall Ankle Mobilization 3x8/side
DB Reverse Lunge: Front Foot Elevated 2x5, 1x7 100lbs
2A Cable Wood Chop: Chest Height 2x10/side 40lbs
2B Bulgarian Split-Squat Isometric Hold 2x30s/side

Saturday – Upper Body
Speed Pin Press 8x3@55%1RM 165lbs
1A Close, Neutral-Grip Seated Cable Row 3x5, 1x7 140lbs, 120lbs
1B DB Push Press 3x5, 1x7 60lbs, 50lbs
2A Straight-Arm Pulldown 3x12 80lbs
2B Lying DB Extension 2x10 20lbs