Dynomyte001
New member
West-Side Workouts
WEEKS 1-3
Monday ME Squat
12.5 inch box squat - work up to 1 rep max.„²--- (Weeks 1-2)
Glute/Ham raise. 3x10
Close Stance Good mornings4x8
Barbell rows 4x8 (do these like the inverse of bench)
Pull Down Abs 3x10 (use high pulley, stand away and bend over)
Wednesday DE Bench 60% max
9 fast triples w/ 3 different grips
Heavy Lockouts 4x4. Wide grip( I¡¦ll be using close grip most of the time)
Pushdowns 3x10
Plate raises 3x8
Bar curls 3x8
Friday DE Squat
8-10 Fast box doubles Week 1: 50%. Week 2: 54% Week 3:56%
Speed deadlifts. 3x3@50-60% max Every other week
Pull throughs 4x8
Chins 4x8 (use a pulldown-grip, ie not close together)
Bar Shrugs 4x8 (straight up and down, no rolling)
Lying Ab sit up 3x10
Saturday ME Bench
Floor press- work to 1 rep max „²---(Weeks 1-2)
Close grip Bench Press- 4x8
Standing Front Military bar press 4x8
Weighted dips 4x8
WEEKS 4-6
Monday ME Squat
Rack pull max(conventional at 7¡¨ high)- Work up to 1 rep max „²--- (Weeks 3-4)
Glute/Ham raise-3x10
Wide Stance Good Mornings-4x8
Dumbell rows- 4x8
Pull down Abs3x10
Wednesday DE Bench
9 fast triples w/ 3 different grips
Heavy Lockouts 4x4. Close grip
Lying Triceps extensions- 3x10
Barbell front raises.( No squat involved.) 3x8
Dumbell curls. 3x8
Friday DE Squat
8-10 Fast box doubles Week 4: 60% Week 5: 50% Week 6: 52%
Speed deadlifts-3x3@50-60%max Every other week
Pull throughs 4x8
Chin ups 4x8 (use a close, palms facing you grip)
Barbell Power cleans. 4x6
Lying Ab sit up3x10
Saturday ME Bench
Board press- work to 1 rep max „²--- (Weeks 3-4)
Reverse Grip Bench Press4x8
Standing Front Dumbell military press 4x8
1/4 Weighted dips 4x8
Weeks 7-8
Monday ME Squat
10 inch box squat. - work up to 1 rep max.„²-- (Weeks 5-6)
Glute/Ham raise-3x10
Stiff leg deadlifts- 4x8
Chest supported rows 4x8
Pull Down Abs 3x10
Wednesday DE Bench
9 fast triples w/ 3 different grips
Heavy Lockouts 4x4. Close Grip
Standing Triceps extensions 3x10
Dumbell Lateral raises 3x8
Close grip pull ups. 3x8
Friday DE Squat
8-10 Fast box doubles Week 7: 54% Week 8: 62%
Speed deadlifts-3x3@50-60%max Every other week
Pull throughs 4x8
Jean chin ups 4x8
Dumbell Power Cleans 3-4x4
Lying Ab sit up.3x10
Saturday ME Bench
Close Grip Incline Bench Press - work to 1 rep max „²---- (Weeks 5-6)
Close Grip Bench Press-4x8
Push press 4x8
Half Press 4x8
*** NOTE*** ME Squat for week 7and 8 is Sumo deadlift to 1rm.
ME Bench for weeks 7-8 is: Decline Bench Press Work up to a 1rm
--------------------------------------------------
9 Week Basic Training Program
Dave Tate
Week 1
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max.
Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four
count on they way down.
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 5 sets of 15 reps
Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max.
Lying Barbell tricep extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45
to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 rep
Week 2
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four
count on they way down.
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps
Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between
sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
(45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 3
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
Glute Ham Raises: 3 sets of 8 reps using the small strap
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps
Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between
sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
(45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 4
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between
sets)
* after your sets of box squats work up to a heavy double. This is not a
maximum attempt so do not miss the attempts.
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
(45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Week 5
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated Dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between
sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
(45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a
maximum attempt so do not miss the attempts.
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Week 6
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between
sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
(45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Week 7
Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you
can no longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between
sets)
* after your sets of box squats work up to a heavy double. This is not a
maximum attempt so do not miss the attempts.
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
(45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a
maximum attempt so do not miss the attempts.
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps
Week 8
Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you
can no longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between
sets) Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
(45 to 60 sec rest between sets)
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps
Week 9
Day 1 (max day) near end of week
Box Squat: work up to a 1 rep max
Bench Press: work up to a 1 rep max
* These maxes will be used as the 1RM for the next eight week cycle
--------------------------------------------------
Training Schedule
Monday - Max Effort Squat
Main Workout
1. Max Effort Squat Exercise (Usually normal squat )
2. Compound Hamstring Movement
3. Quad Assistance
4. Occasional Hip Work
5. Abs
Tuesday - DE squat/ME Deadlift
Main Workout
1. Speed Squat and/or Speed Deadlift
2. Heavy Deadlifts once a month
3. Compound Hamstring Movement
4. Lower back assistance
5. Abs
Tuesday - Max Effort Bench
Main Workout
1. Max Effort Bench Exercise (Usually normal bench)
2. Compound Shoulder Movement
3. Shoulder Assistance
4. Upper Back
Friday - DE Bench
Main Workout
1. Speed Bench Workout
2. Compound Tricep Movement
3. Various Types of Rows
4. Tricep Assistance
5. Lat Assistance
Extra Workouts
Any Available Day
Recovery Workout
1.Band GMs
2. Light Olympic Lifts
3. Abs
Any Available Day
Recovery Workout
1. Mini-Band Pushdowns
2. Face Pulls
WEEKS 1-3
Monday ME Squat
12.5 inch box squat - work up to 1 rep max.„²--- (Weeks 1-2)
Glute/Ham raise. 3x10
Close Stance Good mornings4x8
Barbell rows 4x8 (do these like the inverse of bench)
Pull Down Abs 3x10 (use high pulley, stand away and bend over)
Wednesday DE Bench 60% max
9 fast triples w/ 3 different grips
Heavy Lockouts 4x4. Wide grip( I¡¦ll be using close grip most of the time)
Pushdowns 3x10
Plate raises 3x8
Bar curls 3x8
Friday DE Squat
8-10 Fast box doubles Week 1: 50%. Week 2: 54% Week 3:56%
Speed deadlifts. 3x3@50-60% max Every other week
Pull throughs 4x8
Chins 4x8 (use a pulldown-grip, ie not close together)
Bar Shrugs 4x8 (straight up and down, no rolling)
Lying Ab sit up 3x10
Saturday ME Bench
Floor press- work to 1 rep max „²---(Weeks 1-2)
Close grip Bench Press- 4x8
Standing Front Military bar press 4x8
Weighted dips 4x8
WEEKS 4-6
Monday ME Squat
Rack pull max(conventional at 7¡¨ high)- Work up to 1 rep max „²--- (Weeks 3-4)
Glute/Ham raise-3x10
Wide Stance Good Mornings-4x8
Dumbell rows- 4x8
Pull down Abs3x10
Wednesday DE Bench
9 fast triples w/ 3 different grips
Heavy Lockouts 4x4. Close grip
Lying Triceps extensions- 3x10
Barbell front raises.( No squat involved.) 3x8
Dumbell curls. 3x8
Friday DE Squat
8-10 Fast box doubles Week 4: 60% Week 5: 50% Week 6: 52%
Speed deadlifts-3x3@50-60%max Every other week
Pull throughs 4x8
Chin ups 4x8 (use a close, palms facing you grip)
Barbell Power cleans. 4x6
Lying Ab sit up3x10
Saturday ME Bench
Board press- work to 1 rep max „²--- (Weeks 3-4)
Reverse Grip Bench Press4x8
Standing Front Dumbell military press 4x8
1/4 Weighted dips 4x8
Weeks 7-8
Monday ME Squat
10 inch box squat. - work up to 1 rep max.„²-- (Weeks 5-6)
Glute/Ham raise-3x10
Stiff leg deadlifts- 4x8
Chest supported rows 4x8
Pull Down Abs 3x10
Wednesday DE Bench
9 fast triples w/ 3 different grips
Heavy Lockouts 4x4. Close Grip
Standing Triceps extensions 3x10
Dumbell Lateral raises 3x8
Close grip pull ups. 3x8
Friday DE Squat
8-10 Fast box doubles Week 7: 54% Week 8: 62%
Speed deadlifts-3x3@50-60%max Every other week
Pull throughs 4x8
Jean chin ups 4x8
Dumbell Power Cleans 3-4x4
Lying Ab sit up.3x10
Saturday ME Bench
Close Grip Incline Bench Press - work to 1 rep max „²---- (Weeks 5-6)
Close Grip Bench Press-4x8
Push press 4x8
Half Press 4x8
*** NOTE*** ME Squat for week 7and 8 is Sumo deadlift to 1rm.
ME Bench for weeks 7-8 is: Decline Bench Press Work up to a 1rm
--------------------------------------------------
9 Week Basic Training Program
Dave Tate
Week 1
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max.
Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four
count on they way down.
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 5 sets of 15 reps
Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max.
Lying Barbell tricep extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45
to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 rep
Week 2
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four
count on they way down.
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps
Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between
sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
(45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 3
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
Glute Ham Raises: 3 sets of 8 reps using the small strap
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps
Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between
sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
(45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 4
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between
sets)
* after your sets of box squats work up to a heavy double. This is not a
maximum attempt so do not miss the attempts.
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
(45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Week 5
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated Dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between
sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
(45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a
maximum attempt so do not miss the attempts.
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Week 6
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between
sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
(45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Week 7
Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you
can no longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between
sets)
* after your sets of box squats work up to a heavy double. This is not a
maximum attempt so do not miss the attempts.
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
(45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a
maximum attempt so do not miss the attempts.
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps
Week 8
Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you
can no longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between
sets) Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ;
(45 to 60 sec rest between sets)
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps
Week 9
Day 1 (max day) near end of week
Box Squat: work up to a 1 rep max
Bench Press: work up to a 1 rep max
* These maxes will be used as the 1RM for the next eight week cycle
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Training Schedule
Monday - Max Effort Squat
Main Workout
1. Max Effort Squat Exercise (Usually normal squat )
2. Compound Hamstring Movement
3. Quad Assistance
4. Occasional Hip Work
5. Abs
Tuesday - DE squat/ME Deadlift
Main Workout
1. Speed Squat and/or Speed Deadlift
2. Heavy Deadlifts once a month
3. Compound Hamstring Movement
4. Lower back assistance
5. Abs
Tuesday - Max Effort Bench
Main Workout
1. Max Effort Bench Exercise (Usually normal bench)
2. Compound Shoulder Movement
3. Shoulder Assistance
4. Upper Back
Friday - DE Bench
Main Workout
1. Speed Bench Workout
2. Compound Tricep Movement
3. Various Types of Rows
4. Tricep Assistance
5. Lat Assistance
Extra Workouts
Any Available Day
Recovery Workout
1.Band GMs
2. Light Olympic Lifts
3. Abs
Any Available Day
Recovery Workout
1. Mini-Band Pushdowns
2. Face Pulls