Bit by the Iron Bug

Jack Morrow

You have in front of you an open source program written by me, Jack Morrow, known from 2017-2020 on
Instagram as “Jack the Deadlift Ripper”. At the time of this writing, I have been coaching and competing in powerlifting for
8 years, with interspersed experience in bodybuilding and strongman. Through my Instagram channel, I’ve had the
privilege of working with more than 750 individual athletes of all levels. For a long time, I charged a custom programming
fee for my programs, which helped cover the cost of my time to develop the programs, critique form checks, answer
questions, and develop new and engaging content. I’ve since semi-retired from this business model and have instead
adopted an open source approach.
Under this model, I’ve released ten of my most effective and refined programs for anyone to use in their training. It
is my hope that these programs will be widely distributed, and the same joy and progress my athletes and I have
experienced will spread through the lifting community. To find all ten of my programs, go to:
https://jackthedeadliftripper.box.com/v/freeprograms
If you find value in this program, and you too experience the joy of work and progress as a result of these contents,
consider making a donation. Any little bit helps, whether it’s $3 for a cup of coffee or the $100 that an average program
sold for when I was actively developing this material. If you choose not to donate, consider sharing this program with your
friends! At the end of the day, if lifters hit fresh PRs, bust through plateaus, exceed their preconceived limits, or extend
their lives through sport, I’ve done my job.
Please send any notes or donations to:
Venmo: @Jack-Morrow-4
Now on to the good stuff!
Program Name: Bit by the Iron Bug
Program Duration: 12 weeks
Program Frequency: 5 days per week
Required Experience: 1-3 powerlifting meets
Important Notes: This program utilizes a variety of methods, including speed work, hypertrophy work,
heavy work, technical work, and a special posterior chain day. This posterior chain day is the focus of the build phase and
addresses the most important aspects of both squat and deadlift training.

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Calendar
Hypertrophy Hypertrophy Hypertrophy
1 Rest Speed Bench Speed Squat

PREP PHASE
Squat Bench Deadlift
Hypertrophy Hypertrophy Hypertrophy Speed
2 Rest Heavy Bench
Deadlift Bench Squat Deadlift
Hypertrophy Heavy
3 Speed Bench Heavy Squat Rest Rest
Bench Deadlift
Posterior Hypertrophy
4 Speed Squat Heavy Bench Rest Heavy Squat
Chain Bench
Technical Heavy Hypertrophy Posterior
5 Rest Speed Bench
Bench Deadlift Squat Chain

BUILD PHASE
Technical Hypertrophy Posterior
6 Heavy Squat Rest Heavy Bench
Bench Deadlift Chain
Hypertrophy Speed Posterior
7 Rest Speed Squat Speed Bench
Bench Deadlift Chain
Hypertrophy Speed Posterior
8 Speed Bench Rest Heavy Bench
Squat Deadlift Chain
Technical Heavy Hypertrophy Posterior
9 Rest Speed Bench
Bench Deadlift Squat Chain
Hypertrophy Heavy
10 Heavy Bench Heavy Squat Rest Rest

PEAK PHASE
Bench Deadlift
Posterior Hypertrophy
11 Heavy Bench Speed Bench Rest Heavy Squat
Chain Deadlift
Posterior
12 Heavy Bench Rest Rest Rest TEST
Chain

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Loading Guide for Powerlifting Competition
If you are using this program to prep for a meet, follow the guidelines below. The number indicated corresponds with the
number to the right of the week number on each lift.

Squat 16 5x4 Start your squat progression with roughly 75% of 1RM
Squat 27 4x3 Take your first set at the same weight as the 5x4, increasing each set
Squat 37 3x2 Your goal should be to hit a PR double on your third set
Squat 65 5x1 This is your opportunity to test in training.
Squat 76 1x1 This is your opener, roughly 90%-95% of the max from your last session.

Bench 12 5x5 Start your bench progression with roughly 70% of 1RM
Bench 23 5x4 Aim to add 5-15lbs from the 5x5
Bench 40 3x3 Use the top weight from your 5x4 as your first set, and add weight each set
Bench 54 1x3 Set a new 3RM
Bench 64 1x2 Set a new 2RM
Bench 71 3x1 Set a new 1RM
Bench 79 1x1 Hit your opener in advance of the meet/test

Deadlift 19 6x3 Shoot for 85% of your 1RM

Deadlift 30 4x2 Aim to set a new 2RM by the final set
Deadlift 58 5x1 Inline testing for deadlift. Hit a fresh 1RM
Deadlift 69 1x1 Hit your opener

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 1 1 High Bar Squat

Seat the bar on top of the traps, use a medium to close
stance, and bury every rep as deep as possible. 6 10
Sets Reps
Only use front rack position if you can maintain high
Front Squat elbows and at least a few fingers on the bar. Otherwise
use crossed arms. 3 8

MONDAY
Hypertrophy Sets Reps
Performed with a conventional stance, from lockout to
Squat Romanian Deadlift just below the kneecap and back to lockout. Maintain a
neutral lumbar. 4 10
Sets Reps
Focus on engaging through the full range of motion, not
Warm Up Routine Leg Extension
Movement Sets Reps
using speed or momentum to fully extend at the top. 2 15
Roll out glutes/thighs N/A Apply even engagement from the start of the movement
Sets Reps

Front Plank 2 30 sec. Leg Curl to full contraction, lowering the weight under control
Cool Down Routine each rep. 2 15
Movement Sets Reps Sets Reps
Standing Calf Allow the calf to fully relax for a full stretch at the bottom,
Pigeon Pose Stretch 2 30 sec.
Hurdler's Stretch 3 20 sec.
Extension pause at full contraction.
5 10

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 1 2 Close Grip Bench

Press
Performed like a normal bench press but with a grip
equal to or closer than shoulder width. 2 25
Sets Reps
Barbell Overhead Performed from chest to overhead with no assistance
Press from the legs. 4 5

TUESDAY
Hypertrophy Sets Reps
Bench Dumbbell Bench Use the same feet position and arch as you would with
Press your barbell bench press. 4 8
Sets Reps
Perform using an EZ curl bar if available. Keep elbows
Warm Up Routine Skull Crushers in place above the shoulders, extend the barbell from
Movement Sets Reps forehead to locked out over the eyes. 3 15
Pushups 3 15 Sets Reps
Start with a high cable position and move the cable
Lat Pulldowns 2 10 Cable Pec Fly Ladder
Cool Down Routine
height down one or two increments after each set. 5 10
Movement Sets Reps Slight bend in the elbows, raise dumbbells from beside Sets Reps
Dumbbell Lateral
PVC Round the World 3 10 your hips to level with your shoulders. Control the
Forward Fold 2 30 sec.
Raise descent. 3 12

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 1 3 Barbell Row Use a 45-degree forward body angle.

5 5
Sets Reps
Performed with a conventional stance, from lockout to
Romanian Deadlift just below the kneecap and back to lockout. Maintain a
3 10

WEDNESDAY
neutral lumbar.
Hypertrophy Sets Reps
Deadlift Pullups
Use a grip slightly outside of shoulder width. If you can't
do pullups, perform band assisted pullups. 3 10
Sets Reps
Use straps, let the weight pull your shoulders down into
Warm Up Routine Barbell Shrug full stretch before shrugging your shoulders towards the
Movement Sets Reps base of the skull. 5 5
Pullups 3 5-10 Set the cable to shoulder height, use rope attachment.
Sets Reps

Front Plank 2 60 sec. Cable Face Pull Let the weight pull your shoulders into full stretch before
Cool Down Routine slowly contracting into the front double biceps pose. 3 15
Movement Sets Reps Sets Reps
Dumbbell Hammer Squeeze the handle hard throughout the range of
Foam Roll Lumbar 1 120 sec.
Forward Fold 1 60 sec.
Curl motion.
2 10

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 1 5 Tempo Bench Press

Use a 3 count negative, 2 count pause, and 1 count
press. 4 3
Sets Reps

Barbell Push Press Performed in the style of Olympic weightlifting.

3 4

FRIDAY
Speed Bench Dumbbell Seated Press dumbbells from ear height to locked out
Sets Reps

Overhead Press overhead. 4 10

Perform with the elbows pointed back. Use a dumbbell Sets Reps
Warm Up Routine Triceps Dips between the feet to add resistance if the listed volume is
Movement Sets Reps easy. 3 10
Dumbbell Bench 3 10 Use a single handle and stand tall a foot away from the Sets Reps
Unilateral Cable
Pullups 2 5 cable machine. Keeping the elbow pinned to your side,
Cool Down Routine
Triceps Extension extend from 90 degrees to straight arm. 2 15
Movement Sets Reps Full Range of Motion Sets Reps
Raise dumbbells from hip height to high overhead, in a
Rollout Lats 1 120 sec. Dumbbell Lateral
Massage Ball Pecs 2 30 sec. Raises
wide arc. Control the descent. 3 8

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 1 6 PR Stance Squat This is form you'd want to use in a meet.

6 3
Sets Reps
Box Jumps Performed from a standing position.
5 3

SATURDAY
Speed Squat Best performed with a dumbbell or kettlebell. Ideally
Sets Reps
Goblet Squat wear squat shoes. 3 10
Performed on one of those back extension stands where Sets Reps
Warm Up Routine Back Extension you hook your heels in and the pads support your upper
Movement Sets Reps thighs. Do not hyperextend... just plank out at the top. 3 12
Roll out glutes/thighs N/A Sets Reps
Either use a unilateral leg press machine or tilt onto your
Front Plank 2 30 sec. Unilateral Leg Press
Cool Down Routine
side to press one leg at a time. 2 15
Movement Sets Reps Sets Reps
Pigeon Pose Stretch 2 30 sec.
Standing Calf Allow the calf to fully relax for a full stretch at the bottom,
Hurdler's Stretch 3 20 sec.
Extension pause at full contraction. 5 10

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 2 8 Barbell Row Use a 45-degree forward body angle.

5 5
Performed with a conventional stance, from lockout to Sets Reps
Romanian Deadlift just below the kneecap and back to lockout. Maintain a
3 12

MONDAY
Hypertrophy neutral lumbar.
Sets Reps
Deadlift Pullups
Use a grip slightly outside of shoulder width. If you can't
do pullups, perform band assisted pullups. 3 10
Use straps, let the weight pull your shoulders down into Sets Reps
Warm Up Routine Barbell Shrug full stretch before shrugging your shoulders towards the
Movement Sets Reps base of the skull. 5 5
Pullups 3 5-10 Set the cable to shoulder height, use rope attachment. Sets Reps
Front Plank 2 60 sec. Cable Face Pull Let the weight pull your shoulders into full stretch before
Cool Down Routine slowly contracting into the front double biceps pose. 3 15
Movement Sets Reps Sets Reps
Foam Roll Lumbar 1 120 sec.
Dumbbell Hammer Squeeze the handle hard throughout the range of
Forward Fold 1 60 sec.
Curl motion. 2 10

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 2 9 Close Grip Bench

Press
Performed like a normal bench press but with a grip
equal to or closer than shoulder width. 2 20
Sets Reps
Barbell Overhead Performed from chest to overhead with no assistance
Press from the legs. 4 4

TUESDAY
Hypertrophy Sets Reps
Dumbbell Bench
Bench Use the same feet position and arch as you would with
Press your barbell bench press. 4 10
Perform using an EZ curl bar if available. Keep elbows Sets Reps
Warm Up Routine Skull Crushers in place above the shoulders, extend the barbell from
Movement Sets Reps forehead to locked out over the eyes. 3 15
Pushups 3 15 Sets Reps
Start with a high cable position and move the cable
Lat Pulldowns 2 10 Cable Pec Fly Ladder
Cool Down Routine
height down one or two increments after each set. 5 10
Movement Sets Reps Slight bend in the elbows, raise dumbbells from beside Sets Reps
PVC Round the World 3 10
Dumbbell Lateral your hips to level with your shoulders. Control the
Forward Fold 2 30 sec.
Raise descent. 3 12

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 2 10 High Bar Squat

Seat the bar on top of the traps, use a medium to close
stance, and bury every rep as deep as possible. 5 12
Only use front rack position if you can maintain high Sets Reps
Front Squat

WEDNESDAY
elbows and at least a few fingers on the bar. Otherwise
3 9
Hypertrophy use crossed arms.
Performed with a conventional stance, from lockout to Sets Reps
Squat Romanian Deadlift just below the kneecap and back to lockout. Maintain a
neutral lumbar. 4 12
Sets Reps
Focus on engaging through the full range of motion, not
Warm Up Routine Leg Extension
Movement Sets Reps
using speed or momentum to fully extend at the top. 2 15
Roll out glutes/thighs N/A Apply even engagement from the start of the movement Sets Reps
Front Plank 2 30 sec. Leg Curl to full contraction, lowering the weight under control
Cool Down Routine each rep. 2 15
Movement Sets Reps Sets Reps
Pigeon Pose Stretch 2 30 sec.
Standing Calf Allow the calf to fully relax for a full stretch at the bottom,
Hurdler's Stretch 3 20 sec.
Extension pause at full contraction. 5 12

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 2 12 PR Grip Bench Press This is form you'd want to use in a meet.
5 5
Sets Reps
Slingshot Bench Press Wear a slingshot or similar bench assistance equipment.
3 3

FRIDAY
Heavy Bench Keep forearms vertical throughout the movement, use a
Sets Reps
Dumbbell Floor Press spotter if possible. 3 6
Sets Reps
Unilateral Dumbbell With one dumbbell in one hand, perform normal incline
Warm Up Routine
Movement Sets Reps
Incline Bench Press bench reps. Use your feet to stabilize. 2 10
Dumbbell Bench 3 10 Perform with the elbows pointed back. Use a dumbbell Sets Reps
Pullups 2 5 Triceps Dips between the feet to add resistance if the listed volume is
Cool Down Routine easy. 3 10
Movement Sets Reps Sets Reps
Rollout Lats 1 120 sec.
Dumbbell Hammer Squeeze the handle hard throughout the range of
Massage Ball Pecs 2 30 sec.
Curl motion. 4 8

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Perform the deadlift as normal but pause with the Sets Reps

Week 2 13 Pause Deadlift

barbell at the bottom of your knee caps long enough be
visible before accelerating from the pause position to
lockout.
5 3
Sets Reps
Alternate Stance If you consider yourself a conventional puller, this is
3 3

SATURDAY
Deadlift sumo deadlift. The reverse applies.

Speed Deadlift Performed lying on your back with your feet planted and Sets Reps
Barbell Glute Bridge your knees at 90, with a loaded barbell over your lower
abdomen. 3 8
Sets Reps
Straight Arm Press Use a short, straight bar on a high cable position,
Warm Up Routine
Movement Sets Reps
Down for Lats standing upright and keeping the elbows locked out. 3 12
Pullups 3 5-10 Perform supersets of knees in / knees out, keep in mind Sets Reps
Hip Abductors //
Front Plank 2 60 sec. you may need to change the weight between the two
Cool Down Routine
Adductor Machine directions. 2 20
Movement Sets Reps Sets Reps
Foam Roll Lumbar 1 120 sec.
Standing Calf Allow the calf to fully relax for a full stretch at the bottom,
Forward Fold 1 60 sec.
Extension pause at full contraction. 5 15

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 3 15 Tempo Bench Press

Use a 3 count negative, 2 count pause, and 1 count
press. 4 4
Sets Reps
Barbell Push Press Performed in the style of Olympic weightlifting.
3 3

MONDAY
Speed Bench Dumbbell Seated Press dumbbells from ear height to locked out
Sets Reps

Overhead Press overhead. 4 10

Perform with the elbows pointed back. Use a dumbbell Sets Reps
Warm Up Routine Triceps Dips between the feet to add resistance if the listed volume is
Movement Sets Reps easy. 3 10
Dumbbell Bench 3 10 Use a single handle and stand tall a foot away from the Sets Reps
Unilateral Cable cable machine. Keeping the elbow pinned to your side,
Pullups 2 5
Cool Down Routine
Triceps Extension extend from 90 degrees to straight arm. 2 15
Movement Sets Reps Full Range of Motion Sets Reps
Raise dumbbells from hip height to high overhead, in a
Rollout Lats 1 120 sec. Dumbbell Lateral
Massage Ball Pecs 2 30 sec. Raises
wide arc. Control the descent. 3 8

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 3 16 PR Stance Squat This is form you'd want to use in a meet.

5 4
Sets Reps
Heavy Squat Using your PR bar position, un-rack, walk out, and brace
Walkouts for a heavy squat. 4 1

TUESDAY
Heavy Squat Sets Reps
Bulgarian Split Squats Use a barbell and use a deep range of motion.
4 12
Sets Reps
Ensure that your lower back stays in full contact with the
Warm Up Routine Leg Press
Movement Sets Reps
seat of the leg press machine. 3 6
Roll out glutes/thighs N/A Performed lying on your back with your feet planted and Sets Reps
Front Plank 2 30 sec. Barbell Glute Bridge your knees at 90, with a loaded barbell over your lower
Cool Down Routine abdomen. 3 8
Movement Sets Reps Performed on one of those back extension stands where Sets Reps
Pigeon Pose Stretch 2 30 sec. Back Extension you hook your heels in and the pads support your upper
Hurdler's Stretch 3 20 sec. thighs. Do not hyperextend... just plank out at the top. 2 12

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 3 18 Close Grip Bench

Press
Performed like a normal bench press but with a grip
equal to or closer than shoulder width. 3 15
Sets Reps
Barbell Overhead Performed from chest to overhead with no assistance
4 3

THURSDAY
Press from the legs.
Hypertrophy Sets Reps
Dumbbell Bench
Bench Use the same feet position and arch as you would with
Press your barbell bench press. 4 12
Perform using an EZ curl bar if available. Keep elbows Sets Reps
Warm Up Routine Skull Crushers in place above the shoulders, extend the barbell from
Movement Sets Reps forehead to locked out over the eyes. 3 15
Pushups 3 15 Sets Reps
Start with a high cable position and move the cable
Lat Pulldowns 2 10 Cable Pec Fly Ladder
Cool Down Routine
height down one or two increments after each set. 5 10
Movement Sets Reps Slight bend in the elbows, raise dumbbells from beside Sets Reps
PVC Round the World 3 10
Dumbbell Lateral your hips to level with your shoulders. Control the
Forward Fold 2 30 sec.
Raise descent. 3 12

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 3 19 PR Stance Deadlift This is form you'd want to use in a meet.

6 3
Sets Reps
Raise the height of the deadlift by 2 to 6 inches using
Block Pull blocks, bumper plates, or the rack. 3 4

FRIDAY
Heavy Deadlift Zercher Squat from Set rack to bellybutton height, use Zercher arm position Sets Reps
to squat the weight for the listed volume before re-
Rack racking the barbell. 2 5
Sets Reps
Straight Arm Press Use a short, straight bar on a high cable position,
Warm Up Routine
Movement Sets Reps
Down for Lats standing upright and keeping the elbows locked out. 5 10
Pullups 3 5-10 Set the cable to shoulder height, use rope attachment. Sets Reps
Front Plank 2 60 sec. Cable Face Pull Let the weight pull your shoulders into full stretch before
Cool Down Routine slowly contracting into the front double biceps pose. 4 12
Movement Sets Reps Sets Reps
Foam Roll Lumbar 1 120 sec.
Dumbbell Hammer Squeeze the handle hard throughout the range of
Forward Fold 1 60 sec.
Curl motion. 3 15

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 4 22 PR Stance Squat This is form you'd want to use in a meet.

7 2
Sets Reps
Box Jumps Performed from a standing position.
5 3

MONDAY
Speed Squat Best performed with a dumbbell or kettlebell. Ideally
Sets Reps
Goblet Squat wear squat shoes. 3 10
Performed on one of those back extension stands where Sets Reps
Warm Up Routine Back Extension you hook your heels in and the pads support your upper
Movement Sets Reps thighs. Do not hyperextend... just plank out at the top. 3 12
Roll out glutes/thighs N/A Sets Reps
Either use a unilateral leg press machine or tilt onto your
Front Plank 2 30 sec. Unilateral Leg Press
Cool Down Routine
side to press one leg at a time. 2 15
Movement Sets Reps Sets Reps
Pigeon Pose Stretch 2 30 sec.
Standing Calf Allow the calf to fully relax for a full stretch at the bottom,
Hurdler's Stretch 3 20 sec.
Extension pause at full contraction. 5 15

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 4 23 PR Grip Bench Press This is form you'd want to use in a meet.
5 4
Sets Reps
Slingshot Bench Press Wear a slingshot or similar bench assistance equipment.
3 4

TUESDAY
Heavy Bench Keep forearms vertical throughout the movement, use a
Sets Reps
Dumbbell Floor Press spotter if possible. 3 8
Sets Reps
Unilateral Dumbbell With one dumbbell in one hand, perform normal incline
Warm Up Routine
Movement Sets Reps
Incline Bench Press bench reps. Use your feet to stabilize. 2 10
Dumbbell Bench 3 10 Perform with the elbows pointed back. Use a dumbbell Sets Reps
Pullups 2 5 Triceps Dips between the feet to add resistance if the listed volume is
Cool Down Routine easy. 3 10
Movement Sets Reps Sets Reps
Rollout Lats 1 120 sec.
Dumbbell Hammer Squeeze the handle hard throughout the range of
Massage Ball Pecs 2 30 sec.
Curl motion. 4 8

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Performed with a shoulder width stance and slightly bent Sets Reps

Week 4 24 Barbell Good Morning knees, keep the spine neutral as you push your hips
back and allow the torso to tilt forward. 5 4
Sets Reps
Reverse Hyper
If unavailable, swap in back extension.
3 10

WEDNESDAY
Extension
Stand with a kettlebell on one side, descend using a
Posterior Chain One Arm Dumbbell / conventional form, grip and lift the dumbbell while
Sets Reps

Kettlebell Deadlift resisting the rotational forces on your torso. Stand

evenly at lockout.
4 6
Sets Reps
Warm Up Routine Farmers Walk Use handles, kettlebells, or dumbbells.
Movement Sets Reps 3 10
Foam Roll Hamstrings 1 120 sec. Sets Reps
Best performed with a dumbbell or kettlebell. Ideally
Foam Roll Lats 1 120 sec. Goblet Squat
Cool Down Routine
wear squat shoes. 4 12
Movement Sets Reps Sets Reps
Place bumper plates on the lower back / glutes while
Child's Pose 1 120 sec. Weighted Plank
Forward Fold 1 120 sec.
holding a plank. 3 1

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 4 26 Close Grip Bench

Press
Performed like a normal bench press but with a grip
equal to or closer than shoulder width. 3 10
Sets Reps
Barbell Overhead Performed from chest to overhead with no assistance
Press from the legs. 4 3
Hypertrophy

FRIDAY
Sets Reps
Dumbbell Bench
Bench Use the same feet position and arch as you would with
Press your barbell bench press. 4 12
Perform using an EZ curl bar if available. Keep elbows Sets Reps
Warm Up Routine Skull Crushers in place above the shoulders, extend the barbell from
Movement Sets Reps forehead to locked out over the eyes. 3 15
Pushups 3 15 Sets Reps
Start with a high cable position and move the cable
Lat Pulldowns 2 10 Cable Pec Fly Ladder
Cool Down Routine
height down one or two increments after each set. 5 10
Movement Sets Reps Slight bend in the elbows, raise dumbbells from beside Sets Reps
PVC Round the World 3 10
Dumbbell Lateral your hips to level with your shoulders. Control the
Forward Fold 2 30 sec.
Raise descent. 3 12

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 4 27 PR Stance Squat This is form you'd want to use in a meet.

4 3
Sets Reps
Heavy Squat Using your PR bar position, un-rack, walk out, and brace
4 1

SATURDAY
Walkouts for a heavy squat.

Heavy Squat Sets Reps

Bulgarian Split Squats Use a barbell and use a deep range of motion.
4 12
Sets Reps
Ensure that your lower back stays in full contact with the
Warm Up Routine Leg Press
Movement Sets Reps
seat of the leg press machine. 3 6
Roll out glutes/thighs N/A Performed lying on your back with your feet planted and Sets Reps
Front Plank 2 30 sec. Barbell Glute Bridge your knees at 90, with a loaded barbell over your lower
Cool Down Routine abdomen. 3 8
Movement Sets Reps Performed on one of those back extension stands where Sets Reps
Pigeon Pose Stretch 2 30 sec. Back Extension you hook your heels in and the pads support your upper
Hurdler's Stretch 3 20 sec. thighs. Do not hyperextend... just plank out at the top. 2 12

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Bench in a rack with the pin height set to hold the Sets Reps

Week 5 29 Dead Bench Press barbell at chest level. Bench from the bottom with no
negative, from dead on the chest. 5 3
Perform with the elbows pointed back. Use a dumbbell Sets Reps
Triceps Dips between the feet to add resistance if the listed volume is
4 5

MONDAY
easy.
Technical Bench A hybrid between Skull Crusher and close grip bench Sets Reps
JM Press press, lower the barbell to touch just below the neck and
then lockout over the chest. 3 5
Sets Reps
Heavy Triceps Use a short, straight bar connected to a high cable
Warm Up Routine
Movement Sets Reps
Pushdown position and push as much of the stack as you can. 3 6
Dumbbell Bench 3 10 Sets Reps
Pullups 2 5 Dumbbell Front Raise Alternating sides, resist the tendency to lean back.
Cool Down Routine 2 8
Movement Sets Reps Sets Reps
Allow dumbbell to roll your fingers open before curling
Rollout Lats 1 120 sec. Dumbbell Wrist Curl
Massage Ball Pecs 2 30 sec.
the fingers and wrist up again. 2 12

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 5 30 PR Stance Deadlift This is form you'd want to use in a meet.

4 2
Sets Reps
Raise the height of the deadlift by 2 to 6 inches using
Block Pull blocks, bumper plates, or the rack. 3 3

TUESDAY
Heavy Deadlift Zercher Squat from Set rack to bellybutton height, use Zercher arm position Sets Reps
to squat the weight for the listed volume before re-
Rack racking the barbell. 2 5
Sets Reps
Straight Arm Press Use a short, straight bar on a high cable position,
Warm Up Routine
Movement Sets Reps
Down for Lats standing upright and keeping the elbows locked out. 5 12
Pullups 3 5-10 Set the cable to shoulder height, use rope attachment. Sets Reps
Front Plank 2 60 sec. Cable Face Pull Let the weight pull your shoulders into full stretch before
Cool Down Routine slowly contracting into the front double biceps pose. 4 12
Movement Sets Reps Sets Reps
Foam Roll Lumbar 1 120 sec.
Dumbbell Hammer Squeeze the handle hard throughout the range of
Forward Fold 1 60 sec.
Curl motion. 3 15

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 5 32 High Bar Squat

Seat the bar on top of the traps, use a medium to close
stance, and bury every rep as deep as possible. 4 15
Only use front rack position if you can maintain high Sets Reps
Front Squat elbows and at least a few fingers on the bar. Otherwise
3 10

THURSDAY
Hypertrophy use crossed arms.
Performed with a conventional stance, from lockout to Sets Reps
Squat Romanian Deadlift just below the kneecap and back to lockout. Maintain a
neutral lumbar. 4 15
Sets Reps
Focus on engaging through the full range of motion, not
Warm Up Routine Leg Extension
Movement Sets Reps
using speed or momentum to fully extend at the top. 2 15
Roll out glutes/thighs N/A Apply even engagement from the start of the movement Sets Reps
Front Plank 2 30 sec. Leg Curl to full contraction, lowering the weight under control
Cool Down Routine each rep. 2 15
Movement Sets Reps Sets Reps
Pigeon Pose Stretch 2 30 sec.
Standing Calf Allow the calf to fully relax for a full stretch at the bottom,
Hurdler's Stretch 3 20 sec.
Extension pause at full contraction. 5 15

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 Sets Reps

Week 5 33 Tempo Bench Press

Use a 3 count negative, 2 count pause, and 1 count
press. 4 5
Sets Reps
Barbell Push Press Performed in the style of Olympic weightlifting.
3 3

FRIDAY
Speed Bench Dumbbell Seated Press dumbbells from ear height to locked out
Sets Reps

Overhead Press overhead. 4 10

Perform with the elbows pointed back. Use a dumbbell Sets Reps
Warm Up Routine Triceps Dips between the feet to add resistance if the listed volume is
Movement Sets Reps easy. 3 10
Dumbbell Bench 3 10 Use a single handle and stand tall a foot away from the Sets Reps
Unilateral Cable cable machine. Keeping the elbow pinned to your side,
Pullups 2 5
Cool Down Routine
Triceps Extension extend from 90 degrees to straight arm. 2 15
Movement Sets Reps Full Range of Motion Sets Reps
Raise dumbbells from hip height to high overhead, in a
Rollout Lats 1 120 sec. Dumbbell Lateral
Massage Ball Pecs 2 30 sec. Raises
wide arc. Control the descent. 3 8

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 Performed with a shoulder width stance and slightly bent Sets Reps

Week 5 34 Barbell Good Morning knees, keep the spine neutral as you push your hips
back and allow the torso to tilt forward. 6 3
Sets Reps
Reverse Hyper
If unavailable, swap in back extension.
Extension 3 10

SATURDAY
Stand with a kettlebell on one side, descend using a
Posterior Chain One Arm Dumbbell / conventional form, grip and lift the dumbbell while
Sets Reps

Kettlebell Deadlift resisting the rotational forces on your torso. Stand

evenly at lockout.
4 6
Sets Reps
Warm Up Routine Farmers Walk Use handles, kettlebells, or dumbbells.
Movement Sets Reps 3 10
Foam Roll Hamstrings 1 120 sec. Sets Reps
Best performed with a dumbbell or kettlebell. Ideally
Foam Roll Lats 1 120 sec. Goblet Squat
Cool Down Routine
wear squat shoes. 4 12
Movement Sets Reps Sets Reps
Place bumper plates on the lower back / glutes while
Child's Pose 1 120 sec. Weighted Plank
Forward Fold 1 120 sec.
holding a plank. 3 1

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 Bench in a rack with the pin height set to hold the Sets Reps

Week 6 36 Dead Bench Press barbell at chest level. Bench from the bottom with no
negative, from dead on the chest. 5 4
Perform with the elbows pointed back. Use a dumbbell Sets Reps
Triceps Dips between the feet to add resistance if the listed volume is
4 8

MONDAY
easy.
Technical Bench A hybrid between Skull Crusher and close grip bench Sets Reps
JM Press press, lower the barbell to touch just below the neck and
then lockout over the chest. 3 5
Sets Reps
Heavy Triceps Use a short, straight bar connected to a high cable
Warm Up Routine
Movement Sets Reps
Pushdown position and push as much of the stack as you can. 3 6
Dumbbell Bench 3 10 Sets Reps
Pullups 2 5 Dumbbell Front Raise Alternating sides, resist the tendency to lean back.
Cool Down Routine 2 8
Movement Sets Reps Sets Reps
Allow dumbbell to roll your fingers open before curling
Rollout Lats 1 120 sec. Dumbbell Wrist Curl
Massage Ball Pecs 2 30 sec.
the fingers and wrist up again. 2 12

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 Sets Reps

Week 6 37 PR Stance Squat This is form you'd want to use in a meet.

3 2
Sets Reps
Heavy Squat Using your PR bar position, un-rack, walk out, and brace
Walkouts for a heavy squat. 3 1

TUESDAY
Heavy Squat Sets Reps
Bulgarian Split Squats Use a barbell and use a deep range of motion.
4 12
Sets Reps
Ensure that your lower back stays in full contact with the
Warm Up Routine Leg Press
Movement Sets Reps
seat of the leg press machine. 3 6
Roll out glutes/thighs N/A Performed lying on your back with your feet planted and Sets Reps
Front Plank 2 30 sec. Barbell Glute Bridge your knees at 90, with a loaded barbell over your lower
Cool Down Routine abdomen. 3 8
Movement Sets Reps Performed on one of those back extension stands where Sets Reps
Pigeon Pose Stretch 2 30 sec. Back Extension you hook your heels in and the pads support your upper
Hurdler's Stretch 3 20 sec. thighs. Do not hyperextend... just plank out at the top. 2 12

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 Sets Reps

Week 6 38 Barbell Row Use a 45-degree forward body angle.

5 5
Performed with a conventional stance, from lockout to Sets Reps
Romanian Deadlift

WEDNESDAY
just below the kneecap and back to lockout. Maintain a
3 15
Hypertrophy neutral lumbar.
Sets Reps
Deadlift Pullups
Use a grip slightly outside of shoulder width. If you can't
do pullups, perform band assisted pullups. 3 10
Use straps, let the weight pull your shoulders down into Sets Reps
Warm Up Routine Barbell Shrug full stretch before shrugging your shoulders towards the
Movement Sets Reps base of the skull. 5 5
Pullups 3 5-10 Set the cable to shoulder height, use rope attachment. Sets Reps
Front Plank 2 60 sec. Cable Face Pull Let the weight pull your shoulders into full stretch before
Cool Down Routine slowly contracting into the front double biceps pose. 3 15
Movement Sets Reps Sets Reps
Foam Roll Lumbar 1 120 sec.
Dumbbell Hammer Squeeze the handle hard throughout the range of
Forward Fold 1 60 sec.
Curl motion. 2 10

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 Sets Reps

Week 6 40 PR Grip Bench Press This is form you'd want to use in a meet.
3 3
Sets Reps
Slingshot Bench Press Wear a slingshot or similar bench assistance equipment.
3 5

FRIDAY
Heavy Bench Keep forearms vertical throughout the movement, use a
Sets Reps
Dumbbell Floor Press spotter if possible. 3 10
Sets Reps
Unilateral Dumbbell With one dumbbell in one hand, perform normal incline
Warm Up Routine
Movement Sets Reps
Incline Bench Press bench reps. Use your feet to stabilize. 2 10
Dumbbell Bench 3 10 Perform with the elbows pointed back. Use a dumbbell Sets Reps
Pullups 2 5 Triceps Dips between the feet to add resistance if the listed volume is
Cool Down Routine easy. 3 10
Movement Sets Reps Sets Reps
Rollout Lats 1 120 sec.
Dumbbell Hammer Squeeze the handle hard throughout the range of
Massage Ball Pecs 2 30 sec.
Curl motion. 4 8

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 Performed with a shoulder width stance and slightly bent Sets Reps

Week 6 41 Barbell Good Morning knees, keep the spine neutral as you push your hips
back and allow the torso to tilt forward. 7 2
Sets Reps
Reverse Hyper
If unavailable, swap in back extension.
Extension 3 10

SATURDAY
Stand with a kettlebell on one side, descend using a
Posterior Chain One Arm Dumbbell / conventional form, grip and lift the dumbbell while
Sets Reps

Kettlebell Deadlift resisting the rotational forces on your torso. Stand

evenly at lockout.
4 6
Sets Reps
Warm Up Routine Farmers Walk Use handles, kettlebells, or dumbbells.
Movement Sets Reps 3 10
Foam Roll Hamstrings 1 120 sec. Sets Reps
Best performed with a dumbbell or kettlebell. Ideally
Foam Roll Lats 1 120 sec. Goblet Squat
Cool Down Routine
wear squat shoes. 4 12
Movement Sets Reps Sets Reps
Place bumper plates on the lower back / glutes while
Child's Pose 1 120 sec. Weighted Plank
Forward Fold 1 120 sec.
holding a plank. 3 1

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 Sets Reps

Week 7 43 Close Grip Bench

Press
Performed like a normal bench press but with a grip
equal to or closer than shoulder width. 4 8
Sets Reps
Barbell Overhead Performed from chest to overhead with no assistance
Press from the legs. 4 4

MONDAY
Hypertrophy Sets Reps
Dumbbell Bench
Bench Use the same feet position and arch as you would with
Press your barbell bench press. 4 10
Perform using an EZ curl bar if available. Keep elbows Sets Reps
Warm Up Routine Skull Crushers in place above the shoulders, extend the barbell from
Movement Sets Reps forehead to locked out over the eyes. 3 15
Pushups 3 15 Sets Reps
Start with a high cable position and move the cable
Lat Pulldowns 2 10 Cable Pec Fly Ladder
Cool Down Routine
height down one or two increments after each set. 5 10
Movement Sets Reps Slight bend in the elbows, raise dumbbells from beside Sets Reps
PVC Round the World 3 10
Dumbbell Lateral your hips to level with your shoulders. Control the
Forward Fold 2 30 sec.
Raise descent. 3 12

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 Perform the deadlift as normal but pause with the Sets Reps

Week 7 44 Pause Deadlift

barbell at the bottom of your knee caps long enough be
visible before accelerating from the pause position to
lockout.
6 2
Sets Reps
Alternate Stance If you consider yourself a conventional puller, this is
Deadlift sumo deadlift. The reverse applies. 3 3

TUESDAY
Speed Deadlift Performed lying on your back with your feet planted and Sets Reps
Barbell Glute Bridge your knees at 90, with a loaded barbell over your lower
abdomen. 3 8
Sets Reps
Straight Arm Press Use a short, straight bar on a high cable position,
Warm Up Routine
Movement Sets Reps
Down for Lats standing upright and keeping the elbows locked out. 3 12
Pullups 3 5-10 Perform supersets of knees in / knees out, keep in mind Sets Reps
Hip Abductors //
Front Plank 2 60 sec. you may need to change the weight between the two
Cool Down Routine
Adductor Machine directions. 2 20
Movement Sets Reps Sets Reps
Foam Roll Lumbar 1 120 sec.
Standing Calf Allow the calf to fully relax for a full stretch at the bottom,
Forward Fold 1 60 sec.
Extension pause at full contraction. 5 15

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 Sets Reps

Week 7 46 PR Stance Squat This is form you'd want to use in a meet.

8 1
Sets Reps
Box Jumps Performed from a standing position.
5 3

THURSDAY
Speed Squat Best performed with a dumbbell or kettlebell. Ideally
Sets Reps
Goblet Squat wear squat shoes. 3 10
Performed on one of those back extension stands where Sets Reps
Warm Up Routine Back Extension you hook your heels in and the pads support your upper
Movement Sets Reps thighs. Do not hyperextend... just plank out at the top. 3 12
Roll out glutes/thighs N/A Sets Reps
Either use a unilateral leg press machine or tilt onto your
Front Plank 2 30 sec. Unilateral Leg Press
Cool Down Routine
side to press one leg at a time. 2 15
Movement Sets Reps Sets Reps
Pigeon Pose Stretch 2 30 sec.
Standing Calf Allow the calf to fully relax for a full stretch at the bottom,
Hurdler's Stretch 3 20 sec.
Extension pause at full contraction. 5 20

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 Sets Reps

Week 7 47 Tempo Bench Press

Use a 3 count negative, 2 count pause, and 1 count
press. 4 3
Sets Reps
Barbell Push Press Performed in the style of Olympic weightlifting.
3 2

FRIDAY
Speed Bench Dumbbell Seated Press dumbbells from ear height to locked out
Sets Reps

Overhead Press overhead. 4 10

Perform with the elbows pointed back. Use a dumbbell Sets Reps
Warm Up Routine Triceps Dips between the feet to add resistance if the listed volume is
Movement Sets Reps easy. 3 10
Dumbbell Bench 3 10 Use a single handle and stand tall a foot away from the Sets Reps
Unilateral Cable cable machine. Keeping the elbow pinned to your side,
Pullups 2 5
Cool Down Routine
Triceps Extension extend from 90 degrees to straight arm. 2 15
Movement Sets Reps Full Range of Motion Sets Reps
Raise dumbbells from hip height to high overhead, in a
Rollout Lats 1 120 sec. Dumbbell Lateral
Massage Ball Pecs 2 30 sec. Raises
wide arc. Control the descent. 3 8

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Performed with a shoulder width stance and slightly bent Sets Reps

Week 7 48 Barbell Good Morning knees, keep the spine neutral as you push your hips
back and allow the torso to tilt forward. 5 4
Sets Reps
Reverse Hyper
If unavailable, swap in back extension.
Extension 3 10

SATURDAY
Stand with a kettlebell on one side, descend using a
Posterior Chain One Arm Dumbbell / conventional form, grip and lift the dumbbell while
Sets Reps

Kettlebell Deadlift resisting the rotational forces on your torso. Stand

evenly at lockout.
4 6
Sets Reps
Warm Up Routine Farmers Walk Use handles, kettlebells, or dumbbells.
Movement Sets Reps 3 10
Foam Roll Hamstrings 1 120 sec. Sets Reps
Best performed with a dumbbell or kettlebell. Ideally
Foam Roll Lats 1 120 sec. Goblet Squat
Cool Down Routine
wear squat shoes. 4 12
Movement Sets Reps Sets Reps
Place bumper plates on the lower back / glutes while
Child's Pose 1 120 sec. Weighted Plank
Forward Fold 1 120 sec.
holding a plank. 3 1

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 Sets Reps

Week 8 50 Tempo Bench Press

Use a 3 count negative, 2 count pause, and 1 count
press. 4 4
Sets Reps
Barbell Push Press Performed in the style of Olympic weightlifting.
3 2

MONDAY
Speed Bench Dumbbell Seated Press dumbbells from ear height to locked out
Sets Reps

Overhead Press overhead. 4 10

Perform with the elbows pointed back. Use a dumbbell Sets Reps
Warm Up Routine Triceps Dips between the feet to add resistance if the listed volume is
Movement Sets Reps easy. 3 10
Dumbbell Bench 3 10 Use a single handle and stand tall a foot away from the Sets Reps
Unilateral Cable cable machine. Keeping the elbow pinned to your side,
Pullups 2 5
Cool Down Routine
Triceps Extension extend from 90 degrees to straight arm. 2 15
Movement Sets Reps Full Range of Motion Sets Reps
Raise dumbbells from hip height to high overhead, in a
Rollout Lats 1 120 sec. Dumbbell Lateral
Massage Ball Pecs 2 30 sec. Raises
wide arc. Control the descent. 3 8

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 Sets Reps

Week 8 51 High Bar Squat

Seat the bar on top of the traps, use a medium to close
stance, and bury every rep as deep as possible. 3 20
Only use front rack position if you can maintain high Sets Reps
Front Squat elbows and at least a few fingers on the bar. Otherwise
3 11

TUESDAY
Hypertrophy use crossed arms.
Performed with a conventional stance, from lockout to Sets Reps
Squat Romanian Deadlift just below the kneecap and back to lockout. Maintain a
neutral lumbar. 4 12
Sets Reps
Focus on engaging through the full range of motion, not
Warm Up Routine Leg Extension
Movement Sets Reps
using speed or momentum to fully extend at the top. 2 15
Roll out glutes/thighs N/A Apply even engagement from the start of the movement Sets Reps
Front Plank 2 30 sec. Leg Curl to full contraction, lowering the weight under control
Cool Down Routine each rep. 2 15
Movement Sets Reps Sets Reps
Pigeon Pose Stretch 2 30 sec.
Standing Calf Allow the calf to fully relax for a full stretch at the bottom,
Hurdler's Stretch 3 20 sec.
Extension pause at full contraction. 5 20

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 Perform the deadlift as normal but pause with the Sets Reps

Week 8 52 Pause Deadlift

barbell at the bottom of your knee caps long enough be
visible before accelerating from the pause position to
lockout.
7 1
Sets Reps
Alternate Stance If you consider yourself a conventional puller, this is

WEDNESDAY
Deadlift sumo deadlift. The reverse applies. 3 3
Speed Deadlift Performed lying on your back with your feet planted and Sets Reps
Barbell Glute Bridge your knees at 90, with a loaded barbell over your lower
abdomen. 3 8
Sets Reps
Straight Arm Press Use a short, straight bar on a high cable position,
Warm Up Routine
Movement Sets Reps
Down for Lats standing upright and keeping the elbows locked out. 3 12
Pullups 3 5-10 Perform supersets of knees in / knees out, keep in mind Sets Reps
Hip Abductors //
Front Plank 2 60 sec. you may need to change the weight between the two
Cool Down Routine
Adductor Machine directions. 2 20
Movement Sets Reps Sets Reps
Foam Roll Lumbar 1 120 sec.
Standing Calf Allow the calf to fully relax for a full stretch at the bottom,
Forward Fold 1 60 sec.
Extension pause at full contraction. 5 15

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 Sets Reps

Week 8 54 PR Grip Bench Press This is form you'd want to use in a meet.
1 3
Sets Reps
Slingshot Bench Press Wear a slingshot or similar bench assistance equipment.
3 6

FRIDAY
Heavy Bench Keep forearms vertical throughout the movement, use a
Sets Reps
Dumbbell Floor Press spotter if possible. 3 12
Sets Reps
Unilateral Dumbbell With one dumbbell in one hand, perform normal incline
Warm Up Routine
Movement Sets Reps
Incline Bench Press bench reps. Use your feet to stabilize. 2 10
Dumbbell Bench 3 10 Perform with the elbows pointed back. Use a dumbbell Sets Reps
Pullups 2 5 Triceps Dips between the feet to add resistance if the listed volume is
Cool Down Routine easy. 3 10
Movement Sets Reps Sets Reps
Rollout Lats 1 120 sec.
Dumbbell Hammer Squeeze the handle hard throughout the range of
Massage Ball Pecs 2 30 sec.
Curl motion. 4 8

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Performed with a shoulder width stance and slightly bent Sets Reps

Week 8 55 Barbell Good Morning knees, keep the spine neutral as you push your hips
back and allow the torso to tilt forward. 6 3
Sets Reps
Reverse Hyper
If unavailable, swap in back extension.
Extension 3 10

SATURDAY
Stand with a kettlebell on one side, descend using a
Posterior Chain One Arm Dumbbell / conventional form, grip and lift the dumbbell while
Sets Reps

Kettlebell Deadlift resisting the rotational forces on your torso. Stand

evenly at lockout.
4 6
Sets Reps
Warm Up Routine Farmers Walk Use handles, kettlebells, or dumbbells.
Movement Sets Reps 3 10
Foam Roll Hamstrings 1 120 sec. Sets Reps
Best performed with a dumbbell or kettlebell. Ideally
Foam Roll Lats 1 120 sec. Goblet Squat
Cool Down Routine
wear squat shoes. 4 12
Movement Sets Reps Sets Reps
Place bumper plates on the lower back / glutes while
Child's Pose 1 120 sec. Weighted Plank
Forward Fold 1 120 sec.
holding a plank. 3 1

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 Bench in a rack with the pin height set to hold the Sets Reps

Week 9 57 Dead Bench Press barbell at chest level. Bench from the bottom with no
negative, from dead on the chest. 5 3
Perform with the elbows pointed back. Use a dumbbell Sets Reps
Triceps Dips between the feet to add resistance if the listed volume is
4 12

MONDAY
easy.
Technical Bench A hybrid between Skull Crusher and close grip bench Sets Reps
JM Press press, lower the barbell to touch just below the neck and
then lockout over the chest. 3 5
Sets Reps
Heavy Triceps Use a short, straight bar connected to a high cable
Warm Up Routine
Movement Sets Reps
Pushdown position and push as much of the stack as you can. 3 6
Dumbbell Bench 3 10 Sets Reps
Pullups 2 5 Dumbbell Front Raise Alternating sides, resist the tendency to lean back.
Cool Down Routine 2 8
Movement Sets Reps Sets Reps
Allow dumbbell to roll your fingers open before curling
Rollout Lats 1 120 sec. Dumbbell Wrist Curl
Massage Ball Pecs 2 30 sec.
the fingers and wrist up again. 2 12

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 Sets Reps

Week 9 58 PR Stance Deadlift This is form you'd want to use in a meet.

5 1
Sets Reps
Raise the height of the deadlift by 2 to 6 inches using
Block Pull blocks, bumper plates, or the rack. 2 2

TUESDAY
Heavy Deadlift Zercher Squat from Set rack to bellybutton height, use Zercher arm position Sets Reps
to squat the weight for the listed volume before re-
Rack racking the barbell. 2 5
Sets Reps
Straight Arm Press Use a short, straight bar on a high cable position,
Warm Up Routine
Movement Sets Reps
Down for Lats standing upright and keeping the elbows locked out. 4 15
Pullups 3 5-10 Set the cable to shoulder height, use rope attachment. Sets Reps
Front Plank 2 60 sec. Cable Face Pull Let the weight pull your shoulders into full stretch before
Cool Down Routine slowly contracting into the front double biceps pose. 3 12
Movement Sets Reps Sets Reps
Foam Roll Lumbar 1 120 sec.
Dumbbell Hammer Squeeze the handle hard throughout the range of
Forward Fold 1 60 sec.
Curl motion. 2 15

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 Sets Reps

Week 9 60 High Bar Squat

Seat the bar on top of the traps, use a medium to close
stance, and bury every rep as deep as possible. 2 25
Only use front rack position if you can maintain high Sets Reps
Front Squat elbows and at least a few fingers on the bar. Otherwise
3 12

THURSDAY
Hypertrophy use crossed arms.
Performed with a conventional stance, from lockout to Sets Reps
Squat Romanian Deadlift just below the kneecap and back to lockout. Maintain a
neutral lumbar. 4 10
Sets Reps
Focus on engaging through the full range of motion, not
Warm Up Routine Leg Extension
Movement Sets Reps
using speed or momentum to fully extend at the top. 2 15
Roll out glutes/thighs N/A Apply even engagement from the start of the movement Sets Reps
Front Plank 2 30 sec. Leg Curl to full contraction, lowering the weight under control
Cool Down Routine each rep. 2 15
Movement Sets Reps Sets Reps
Pigeon Pose Stretch 2 30 sec.
Standing Calf Allow the calf to fully relax for a full stretch at the bottom,
Hurdler's Stretch 3 20 sec.
Extension pause at full contraction. 5 10

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 Sets Reps

Week 9 61 Tempo Bench Press

Use a 3 count negative, 2 count pause, and 1 count
press. 4 5
Sets Reps
Barbell Push Press Performed in the style of Olympic weightlifting.
3 1

FRIDAY
Speed Bench Dumbbell Seated Press dumbbells from ear height to locked out
Sets Reps

Overhead Press overhead. 4 10

Perform with the elbows pointed back. Use a dumbbell Sets Reps
Warm Up Routine Triceps Dips between the feet to add resistance if the listed volume is
Movement Sets Reps easy. 3 10
Dumbbell Bench 3 10 Use a single handle and stand tall a foot away from the Sets Reps
Unilateral Cable cable machine. Keeping the elbow pinned to your side,
Pullups 2 5
Cool Down Routine
Triceps Extension extend from 90 degrees to straight arm. 2 15
Movement Sets Reps Full Range of Motion Sets Reps
Raise dumbbells from hip height to high overhead, in a
Rollout Lats 1 120 sec. Dumbbell Lateral
Massage Ball Pecs 2 30 sec. Raises
wide arc. Control the descent. 3 8

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Performed with a shoulder width stance and slightly bent Sets Reps

Week 9 62 Barbell Good Morning knees, keep the spine neutral as you push your hips
back and allow the torso to tilt forward. 7 2
Sets Reps
Reverse Hyper
If unavailable, swap in back extension.
Extension 3 10

SATURDAY
Stand with a kettlebell on one side, descend using a
Posterior Chain One Arm Dumbbell / conventional form, grip and lift the dumbbell while
Sets Reps

Kettlebell Deadlift resisting the rotational forces on your torso. Stand

evenly at lockout.
4 6
Sets Reps
Warm Up Routine Farmers Walk Use handles, kettlebells, or dumbbells.
Movement Sets Reps 3 10
Foam Roll Hamstrings 1 120 sec. Sets Reps
Best performed with a dumbbell or kettlebell. Ideally
Foam Roll Lats 1 120 sec. Goblet Squat
Cool Down Routine
wear squat shoes. 4 12
Movement Sets Reps Sets Reps
Place bumper plates on the lower back / glutes while
Child's Pose 1 120 sec. Weighted Plank
Forward Fold 1 120 sec.
holding a plank. 3 1

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 10 64 PR Grip Bench Press This is form you'd want to use in a meet.
1 2
Sets Reps
Slingshot Bench Press Wear a slingshot or similar bench assistance equipment.
3 5

MONDAY
Heavy Bench Keep forearms vertical throughout the movement, use a
Sets Reps
Dumbbell Floor Press spotter if possible. 3 10
Sets Reps
Unilateral Dumbbell With one dumbbell in one hand, perform normal incline
Warm Up Routine
Movement Sets Reps
Incline Bench Press bench reps. Use your feet to stabilize. 2 10
Dumbbell Bench 3 10 Perform with the elbows pointed back. Use a dumbbell Sets Reps
Pullups 2 5 Triceps Dips between the feet to add resistance if the listed volume is
Cool Down Routine easy. 3 10
Movement Sets Reps Sets Reps
Rollout Lats 1 120 sec.
Dumbbell Hammer Squeeze the handle hard throughout the range of
Massage Ball Pecs 2 30 sec.
Curl motion. 4 8

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 Sets Reps

Week 10 65 PR Stance Squat This is form you'd want to use in a meet.

5 1
Sets Reps
Heavy Squat Using your PR bar position, un-rack, walk out, and brace
Walkouts for a heavy squat. 2 1

TUESDAY
Heavy Squat Sets Reps
Bulgarian Split Squats Use a barbell and use a deep range of motion.
4 12
Sets Reps
Ensure that your lower back stays in full contact with the
Warm Up Routine Leg Press
Movement Sets Reps
seat of the leg press machine. 3 6
Roll out glutes/thighs N/A Performed lying on your back with your feet planted and Sets Reps
Front Plank 2 30 sec. Barbell Glute Bridge your knees at 90, with a loaded barbell over your lower
Cool Down Routine abdomen. 3 8
Movement Sets Reps Performed on one of those back extension stands where Sets Reps
Pigeon Pose Stretch 2 30 sec. Back Extension you hook your heels in and the pads support your upper
Hurdler's Stretch 3 20 sec. thighs. Do not hyperextend... just plank out at the top. 2 12

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 Sets Reps

Week 10 67 Close Grip Bench

Press
Performed like a normal bench press but with a grip
equal to or closer than shoulder width. 5 5
Sets Reps
Barbell Overhead Performed from chest to overhead with no assistance
4 5

THURSDAY
Press from the legs.
Hypertrophy Sets Reps
Dumbbell Bench
Bench Use the same feet position and arch as you would with
Press your barbell bench press. 4 8
Perform using an EZ curl bar if available. Keep elbows Sets Reps
Warm Up Routine Skull Crushers in place above the shoulders, extend the barbell from
Movement Sets Reps forehead to locked out over the eyes. 3 15
Pushups 3 15 Sets Reps
Start with a high cable position and move the cable
Lat Pulldowns 2 10 Cable Pec Fly Ladder
Cool Down Routine
height down one or two increments after each set. 5 10
Movement Sets Reps Slight bend in the elbows, raise dumbbells from beside Sets Reps
PVC Round the World 3 10
Dumbbell Lateral your hips to level with your shoulders. Control the
Forward Fold 2 30 sec.
Raise descent. 3 12

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 Sets Reps

Week 10 69 PR Stance Deadlift This is form you'd want to use in a meet.

1 1
Sets Reps
Raise the height of the deadlift by 2 to 6 inches using
Block Pull
1 1

SATURDAY
blocks, bumper plates, or the rack.

Heavy Deadlift Zercher Squat from Set rack to bellybutton height, use Zercher arm position Sets Reps
to squat the weight for the listed volume before re-
Rack racking the barbell. 2 5
Sets Reps
Straight Arm Press Use a short, straight bar on a high cable position,
Warm Up Routine
Movement Sets Reps
Down for Lats standing upright and keeping the elbows locked out. 3 8
Pullups 3 5-10 Set the cable to shoulder height, use rope attachment. Sets Reps
Front Plank 2 60 sec. Cable Face Pull Let the weight pull your shoulders into full stretch before
Cool Down Routine slowly contracting into the front double biceps pose. 3 12
Movement Sets Reps Sets Reps
Foam Roll Lumbar 1 120 sec.
Dumbbell Hammer Squeeze the handle hard throughout the range of
Forward Fold 1 60 sec.
Curl motion. 2 15

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 11 71 PR Grip Bench Press This is form you'd want to use in a meet.
3 1
Sets Reps
Slingshot Bench Press Wear a slingshot or similar bench assistance equipment.
3 3

MONDAY
Heavy Bench Keep forearms vertical throughout the movement, use a
Sets Reps
Dumbbell Floor Press spotter if possible. 3 8
Sets Reps
Unilateral Dumbbell With one dumbbell in one hand, perform normal incline
Warm Up Routine
Movement Sets Reps
Incline Bench Press bench reps. Use your feet to stabilize. 2 10
Dumbbell Bench 3 10 Perform with the elbows pointed back. Use a dumbbell Sets Reps
Pullups 2 5 Triceps Dips between the feet to add resistance if the listed volume is
Cool Down Routine easy. 3 10
Movement Sets Reps Sets Reps
Rollout Lats 1 120 sec.
Dumbbell Hammer Squeeze the handle hard throughout the range of
Massage Ball Pecs 2 30 sec.
Curl motion. 4 8

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Performed with a shoulder width stance and slightly bent Sets Reps

Week 11 72 Barbell Good Morning knees, keep the spine neutral as you push your hips
back and allow the torso to tilt forward. 4 8
Sets Reps
Reverse Hyper
If unavailable, swap in back extension.
Extension 3 10

TUESDAY
Stand with a kettlebell on one side, descend using a
Posterior Chain One Arm Dumbbell / conventional form, grip and lift the dumbbell while
Sets Reps

Kettlebell Deadlift resisting the rotational forces on your torso. Stand

evenly at lockout.
4 6
Sets Reps
Warm Up Routine Farmers Walk Use handles, kettlebells, or dumbbells.
Movement Sets Reps 3 10
Foam Roll Hamstrings 1 120 sec. Sets Reps
Best performed with a dumbbell or kettlebell. Ideally
Foam Roll Lats 1 120 sec. Goblet Squat
Cool Down Routine
wear squat shoes. 4 12
Movement Sets Reps Sets Reps
Place bumper plates on the lower back / glutes while
Child's Pose 1 120 sec. Weighted Plank
Forward Fold 1 120 sec.
holding a plank. 3 1

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 11 73 Barbell Row Use a 45-degree forward body angle.

5 5
Performed with a conventional stance, from lockout to Sets Reps
Romanian Deadlift

WEDNESDAY
just below the kneecap and back to lockout. Maintain a
3 12
Hypertrophy neutral lumbar.
Sets Reps
Deadlift Pullups
Use a grip slightly outside of shoulder width. If you can't
do pullups, perform band assisted pullups. 3 10
Use straps, let the weight pull your shoulders down into Sets Reps
Warm Up Routine Barbell Shrug full stretch before shrugging your shoulders towards the
Movement Sets Reps base of the skull. 5 5
Pullups 3 5-10 Set the cable to shoulder height, use rope attachment. Sets Reps
Front Plank 2 60 sec. Cable Face Pull Let the weight pull your shoulders into full stretch before
Cool Down Routine slowly contracting into the front double biceps pose. 3 15
Movement Sets Reps Sets Reps
Foam Roll Lumbar 1 120 sec.
Dumbbell Hammer Squeeze the handle hard throughout the range of
Forward Fold 1 60 sec.
Curl motion. 2 10

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 11 74 Tempo Bench Press

Use a 3 count negative, 2 count pause, and 1 count
press. 3 2
Sets Reps
Barbell Push Press Performed in the style of Olympic weightlifting.
3 1

THURSDAY
Speed Bench Dumbbell Seated Press dumbbells from ear height to locked out
Sets Reps

Overhead Press overhead. 4 10

Perform with the elbows pointed back. Use a dumbbell Sets Reps
Warm Up Routine Triceps Dips between the feet to add resistance if the listed volume is
Movement Sets Reps easy. 3 10
Dumbbell Bench 3 10 Use a single handle and stand tall a foot away from the Sets Reps
Unilateral Cable cable machine. Keeping the elbow pinned to your side,
Pullups 2 5
Cool Down Routine
Triceps Extension extend from 90 degrees to straight arm. 2 15
Movement Sets Reps Full Range of Motion Sets Reps
Raise dumbbells from hip height to high overhead, in a
Rollout Lats 1 120 sec. Dumbbell Lateral
Massage Ball Pecs 2 30 sec. Raises
wide arc. Control the descent. 3 8

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 11 76 PR Stance Squat This is form you'd want to use in a meet.

1 1
Sets Reps
Heavy Squat Using your PR bar position, un-rack, walk out, and brace
0 0

SATURDAY
Walkouts for a heavy squat.

Heavy Squat Sets Reps

Bulgarian Split Squats Use a barbell and use a deep range of motion.
2 15
Sets Reps
Ensure that your lower back stays in full contact with the
Warm Up Routine Leg Press
Movement Sets Reps
seat of the leg press machine. 2 10
Roll out glutes/thighs N/A Performed lying on your back with your feet planted and Sets Reps
Front Plank 2 30 sec. Barbell Glute Bridge your knees at 90, with a loaded barbell over your lower
Cool Down Routine abdomen. 2 10
Movement Sets Reps Performed on one of those back extension stands where Sets Reps
Pigeon Pose Stretch 2 30 sec. Back Extension you hook your heels in and the pads support your upper
Hurdler's Stretch 3 20 sec. thighs. Do not hyperextend... just plank out at the top. 2 10

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Performed with a shoulder width stance and slightly bent Sets Reps

Week 12 78 Barbell Good Morning knees, keep the spine neutral as you push your hips
back and allow the torso to tilt forward. 3 8
Sets Reps
Reverse Hyper
If unavailable, swap in back extension.
Extension 3 10

MONDAY
Stand with a kettlebell on one side, descend using a
Posterior Chain One Arm Dumbbell / conventional form, grip and lift the dumbbell while
Sets Reps

Kettlebell Deadlift resisting the rotational forces on your torso. Stand

evenly at lockout.
4 6
Sets Reps
Warm Up Routine Farmers Walk Use handles, kettlebells, or dumbbells.
Movement Sets Reps 3 10
Foam Roll Hamstrings 1 120 sec. Sets Reps
Best performed with a dumbbell or kettlebell. Ideally
Foam Roll Lats 1 120 sec. Goblet Squat
Cool Down Routine
wear squat shoes. 4 12
Movement Sets Reps Sets Reps
Place bumper plates on the lower back / glutes while
Child's Pose 1 120 sec. Weighted Plank
Forward Fold 1 120 sec.
holding a plank. 3 1

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Sets Reps

Week 12 79 PR Grip Bench Press This is form you'd want to use in a meet.
1 1
Sets Reps
Slingshot Bench Press Wear a slingshot or similar bench assistance equipment.
2 1

TUESDAY
Heavy Bench Keep forearms vertical throughout the movement, use a
Sets Reps
Dumbbell Floor Press spotter if possible. 3 6
Sets Reps
Unilateral Dumbbell With one dumbbell in one hand, perform normal incline
Warm Up Routine
Movement Sets Reps
Incline Bench Press bench reps. Use your feet to stabilize. 2 10
Dumbbell Bench 3 10 Perform with the elbows pointed back. Use a dumbbell Sets Reps
Pullups 2 5 Triceps Dips between the feet to add resistance if the listed volume is
Cool Down Routine easy. 3 10
Movement Sets Reps Sets Reps
Rollout Lats 1 120 sec.
Dumbbell Hammer Squeeze the handle hard throughout the range of
Massage Ball Pecs 2 30 sec.
Curl motion. 4 8

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4