PDF Nemtommiez Compress
PDF Nemtommiez Compress
PDF Nemtommiez Compress
INTERMEDIATE-ADVANCED
PUSH
PULL
LEGS
HYPERTROPHYPROGRAM
J E F F N I P P A R D
JE
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INTERMEDIATE-ADVANCED
HYPERTROPHYPROGRAM
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TABLEOFCONTENTS
ABOUTME
ABOUTME 4
ABOUTTHISPROGRAM
ABOUTTHISPROGRAM 6
KEYTERMS
KEYTERMS 9
ANATOMY
ANA
TOMY 11
11
FREQUENTLYASKED
FREQUENTLY
ASKEDQUEST
ASKEDQUESTIONS
QUESTIIONS
ONS 22
22
WARMUP
WARM UP 28
28
PULL/LEGS/PUSH
PULL
/LEGS/PU
/LEGS/PUSH-
SH-
-PROGRAM
PROGRAM-
-BLOCK
BLOCK1
1 31
31
PULL/LEGS/PUSH
PULL
/LEGS/PU
/LEGS/PUSH-
SH-
-PROGRAM
PROGRAM-
-BLOCK
BLOCK2
2 55
55
PROGRAMEXPLAINED
PROGRAMEXPLAINED 79
79
TRAININGVARIABLES
TRAINING
VARIABLE
VARIABLES
S 87
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ABOUTME
Throughhisinformative
Jeffisaprofessionaldrug-freebodybuilderandpowerlifter.Throughhisinformative
Jeffisaprofessionaldrug-freebodybuilderandpowerlifter.
andente
and
andentertaining
entertain
rtaining
ing Youtube
outubechannel
channelwhichhasgatheredafan-baseof
channel whichhasgatheredafan-baseofover800,000
whichhasgatheredafan-baseof over800,000
subscribers,Jeffaimstosharetheknowledgehehasgatheredthroughuniversity
educationandfieldexperiencewithotherswhoarepassionateaboutthescience
behindbuildingmuscle,losingfatandgettinghealthier.
HeearnedthetitleofMr.
Heearnedthetitleof Mr.JuniorCanadafornaturalbodybuildingin2012
JuniorCanadafornaturalbodybuildingin2012andasa
andasa
powerlifter,JeffheldtheCanadiannationalrecordforthebenchpressin2014.Asa
powerlifter,Jeffhasclaimeda502lbsquat,336lbbenchpressanda518lbdeadlift
withanalltimebestWilksscoreof446.
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trainingandcoaching.Jeffhascoachedwomen’sbikiniandmen’sbodybuilding
nationalandprovincialchampions,professionalnaturalbodybuildersand
nationalandprovincialchampions,professio nalnatural
nalnaturalbodybuilders
bodybuildersandnationally
andnationally
nationally
andIPFWorldsqualifiedrawpowerlifters.HehaspresentedseminarsonBlock
Periodization,concurrenttrainingand
Periodization,conc
eriodization,concurrenttrainingandnutritionand
nutritionandtrainingfor
trainingfornaturalbodybuilding
naturalbodybuilding
inacademicsettingsincludingthe2014OnlineFitnessSummitandattheUniversity
inacademicsettingsincludingthe2014OnlineFitnessSummitand attheUniversity
ofIowa.HehasaspirationsofcompletingaPhDinexercisescienceorarelatedfield.
JeffcurrentlylivesinKelowna,CanadawhereheisproducinginformativeYouT
JeffcurrentlylivesinKelowna,Canadawhereheisproduc inginformativeYouTube
ube
videos
video
videosand
sand
and podc
podcasts
astswhilepreparingforhisnextcompetitionseasoninnatural
podcastswhilepreparingforhisnextcompetitionseasoninnatural
bodybuildingin2019.
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ABOUTTHISPROGRAM
WHAT THIS
THISPROGRAMIS
THISPROGRAMIS
Theprimarygoalofthisprogramistomaximizemusclehypertrophyforindividuals
intheintermediate-advancedstageoftrainingadvancement.T
intheintermediate-advancedstageof trainingadvancement.Thesecondarygoalof
hesecondarygoalof
thisprogramistoincreasegeneralstrengthonfundamentalcompoundmovements
thatinvolvelargemusclemasses.It’sdifficulttopindownexactlywhat“intermediate-
advanced”meansintermsofaspecifictrainingageduetothefactthattraining
yearsinthegymarenotequalacrossindividuals.Forexample,somefolksmayhave
spent10yearstraininginthegym,butthattimemayonlyactuallybe
spent10yearstrainingin thegym,butthattimemayonlyactuallybe“worth”1or
“worth”1or
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youwillbenefitfromthisprogram.Ifyou’vebeentrainingwithoutadequatestructure
forevenafewmonths,itdoesn’tmatterhowlongyou’vebeeninthegym,this
programwillgetyouontherighttrack.
Beforewediveintothenutsandboltsoftheprogramitself,Iwanttofirstmakeit
clearwhatthistrainingmanualisintendedtoaccomplish.A
clearwhatthistrainingmanualis intendedtoaccomplish.AsI’llallude
sI’llalludetothroughout
tothroughout
thedocument,thisprogramisdividedintotwo8-weektrainingblocks,eachwitha
specificprimaryaim.
BLOCK1
BLOCK1FOCUSESONTWOMAINGOALS:
BLOCK1FOCUSESONTWOMAIN GOALS:
1.Completemasteryofexerciseexecution.Thisnotonlymeansperformingthe
exercisewithstandardandpropertechniqueforsafetypurposes,butalso
honinginonthemostoptimalwaytoengagethemuscleswearetargeting.
2.Developmentofalargeworkcapacityandhighvolumetolerance.Thiswork
capacitywillsetusupforsuccessinBlock2oftheprogram,wherevolumeis
decreasedasintensity(effort)isincreased.
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WHAT THIS
THISPROGRAMISN’T
THISPROGRAMISN’T
Ifyou’vebeeninthegymlessthan1-2
Ifyou’vebeenin thegymlessthan1-2years,I’drecomm
years,I’drecommendrunningthroughmy
endrunningthroughmy
FundamentalsHypertrophyProgram
FundamentalsHypertrophyProgramatleastoncebeforeadvancingtothisroutineto
atleastoncebeforeadvancingtothisroutineto
ensurethatyouhavealreadyestablishedanadequatestrengthandtechniquebase
beforejumpingintothemoreadvancedprogrammingmethodsusedhere.
ThisLegsPushPullTrainingProgramisnotintendedtobeanall-inclusiveresource
forallthingstrainingrelated.Iinitiallywrotethisdocumentasasupplemental
forallthingstrainingrelated.Iinitiallywrotethisdocumentasa supplemental
resou
resourceto my ScienceAppliedYouT
resourcetomy
rcetomy Scie
Science
ScienceA
nceAA ppliedYouT
ppliedYouTubeSer
ubeSeries
ubeSer iesandmy
iesandmy FundamentalsYouTube
Fundamen
FundamentalsYouTu
talsYouTube
be
Series,meaningthattherewillbeinformationcoveredintheseriesthatwon’tbe
Series ,meaningthattherewillbeinformationcoveredintheseriesthatwon’tbe
recapitulatedhere.
Atthetimeofthiswriting,IplantoreleaseTheFundamentalsBook(titlesubjectto
change)laterin2018orearly2019whichwillcoveranythingand
change)laterin2018or early2019whichwillcoveranythingandeverythingtraining
everythingtraining
relatedfromAtoZ.Themainpurposeofthisprogramistoprovideatangible,
actionableroutinethatcanbeexecutedwithouthavingtounderstandallofthe
actionableroutinethatcanbeexecutedwithouthavingtounderstandallof the
underpinningsofmyprogrammingscienceandphilosophy.Besuretosignupfor
my mailinglisttobethefirsttogetthebookwhenitdrops!
mailinglisttobethefirsttogetthebookwhenitdrops!
mailinglist
mailinglist
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KEYTERMS
DB:Dumbbell
LSRPE:LastsetRPE
PROGRESSIVEOVERLOAD: Thegradualincreaseofstressplacedupon
th
the
ebo
bod d
du
urin
rin e
exe
xerc
rcis
ise
etra
train
inin
in .
.In
Int
tra
rain
inin
in co
conte
text
xtss t
th
his
is enera
nerall
ll in
invo
volv
lve
es
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EFFORT:Howhardyouarepushingthesetrelativetofailure.MeasuredwithRPEor
%1RM
LOAD: Theweightoftheexternalresistance
INTENSITY:Effortandload
VOLUME:Totalamountofworkperformed.Usuallyapproximatedassetsxrepsx
load
FREQUENCY:How
Howoftenyou
oftenyou
oftenyou direc
directlytrain
directlytrainagivenmuscleper7
tlytraina
agive
given
nmuscleper7days
days
HYPERTROPHY:Thegrowthof(muscle)tissue
AMRAP:Asmanyrepsaspossible(withgoodform).Oftenperformedasatestto
determinemaxstrength
PRIMARYEXERCISE: Mainheavycompoundmovementsthatinvolvealarge
musclemass(ForExample:squats,benchpressesanddeadlifts)
SECONDARYEXERCISE:Compoundexerciseswhichinvolvelessmusclemass
(ForExample:cablerows,lunges,hipthrusts,militarypresses,pull-ups,etc.)
TERTIARYEXERCISE: Isolationmovementsinvolvingonlyonejointandprimarily
targetingasinglemuscle–theseareusuallyusedtoisolateaspecific,smallermuscle
targetingasinglemuscle–theseareusuallyused toisolateaspecific,smallermuscle
ortogeneratemetabolicstress
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FUNCTIONALANATOMY
It’simportanttounderstandthefunctionalanatomyandbiomechanicsofthe
mainmuscleswe’llbetargetingbeforewecanunderstandhowtobesttrainthem.
Functionalanatomydetermineswhatmusclescando.Therearetwothingsto
considerwhenlookingatamuscle’sfunctionalanatomy–originandinsertion.
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Figure1A:TheMain
:TheMain Post
:TheMainPost
PosteriorMuscles
eriorMuscles Figure1B:TheMainAnteriorMuscles
Figure2:QuadricepsAnatomy
QUADRICEPS: Thequadriceps(“quads”forshort)are
comprisedoffourmuscles,oftenreferredtoas“heads”:the
“ ” “ ”
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HAMSTRINGS:Thehamstringsare
actuallyacomplexoffourmuscles:
semimembranosus,semitendinosus,and
bicepsfemoris(whichconsistsofalong
headandashorthead).Thehamstrings
collectivelyacttobothflextheknee(take
thelegfromastraightenedpositiontoa
bentposition,asinalegcurl)andextend
thehip(pushingyourhipsforward,asina
deadlift).
ORIGIN: Thesemitendinosus,
semimembranosus,andlongheadofthe
bicepsfemorisoriginateontheischial
tuberosity.Theshortheadofthebiceps
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GLUTEALS: Thegluteals(or“glutes”)arealsoa
Thegluteals(or“glutes”)arealsoacomplexofmusclesconsistingofthe
complexofmusclesconsistingofthe
gluteusmaximus,gluteusmedius,andgluteusminimus.Asthenamesuggests,the
gluteusmaximusisthelargestofthethree,followedbythegluteusmedius,andthe
smallestgluteusminimus.Thegluteusmaximushasmultipleoriginsincludingthe
smallestgluteusminimus.Thegluteusmaximushasmultipleorigins includingthe
pelvis,sacrum,coccyx,andthoracolumbarfasciaand
pelvis,sacrum,coccyx,andthoracolumbarfasciaandmultipleinsertionsincluding
multipleinsertionsincluding
theupperfemurandITband.Becauseofthis,itisableto
theupperfemurandITband.Becauseof this,itisabletoperformawidevarietyof
performawidevarietyof
functions,butprimarily:
-Hipextension
-Hipextension(push
(pushyour
yourhips
hipsforward)
forward)
-Hipabduction
-Hipabduction(move
(moveyour
yourthigh
thighaway
awayfrom
fromthe
themidline)
midline)
-Hipexternal
-Hip externalrotation
rotation(rotating
(rotatingyour
yourthigh
thighbone
boneoutwards)
outwards)
-Posterior
-P
Posteriorpelvic
osterior pelvictilt
tilt(tuckin
(tucking
gyour
yourbutt
butt“in”)
“in”)
Thesmallerglutemediusstilloccupiesaheftyportionoftherearhipmusculature
Thesmallerglutemediusstilloccupiesaheftyportionofthe rearhipmusculature
andfunctionsprimarilyasastabilizerduringdynamicmovementandasahip
abductor.Itoriginatesonthepelvisandinsertsonthefemur.Itismosteffectively
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PECTORALIS:Thereare
twopectoralismuscles
(pecsforshort)locatedon
yourchest:thepectoralis
majorandthepectoralis
minor.Thepectoralis
majorcanbedividedinto
twoheads:theclavicular
heador“upperchest”
(whichoriginatesatthe
clavicle)andthesternal
heador“lowerchest”
(whichoriginatesatthe
sternum).Thepecsact
Figure5:PectoralAnatomy toadducttheupperarm
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BACK: Thebackis
comprisedofamassiveweb
ofmuscles,soforthesakeof
simplicitywewillonlylook
atthelargestbackmuscles.
Thelatissimusdorsi(latsfor
short)isabigmusclewhich
short)isabig musclewhich
runsfromjustunderneath
runsfromjustunderneath
yourarmpitalltheway
downtothebottomofyour
back.Thelatsprimarily
back.Thelatsprimarilyactto
actto
extendtheshoulder(bring
yourupperarmdownward)
yourupperarm downward)
andadducttheshoulder
(movingyourelbows
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LATS:
ORIGIN::Illiaccrestand
thoracolumnar
thoracolumnarfascia
fascia
INSERTION:Humerus
EXERCISES: Supinatedpulldowns,
chest-supportedT-barrow,seated
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BICEPS: Thebicepsbrachiiareatwo-headed
musclecontainingalongheadandashorthead.
Theycollectivelyacttoflextheelbows(bring
theelbowfromastraightenedpositiontoabent
position),andsupinatethewrist(twistthepinky
upwards).Thebrachialis,whichrunsunderneaththe
bicepsbrachii,isalsoastrongelbowflexor.
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DELTOIDS:Thedeltoids(ordeltsforshort)are
comprisedof3differentheads,theanteriordeltoid
(the“front”delt),thelateraldeltoid(alsoknownasthe
“middle”delt,andoftenmistakenlycalledthe“medial
delt”),andtheposteriordelt(alsoknownasthe“rear”
delt”),andtheposteriordelt(alsoknownas the“rear”
delt).Theanteriordeltactstoflextheshoulder(raisethe
armup),thelateraldeltactstoabducttheupperarm
armup),thelateraldeltactsto abducttheupperarm
(raiseyourupperarmoutdirectlytoyoursides),and
(raiseyourupperarmout directlytoyoursides),and
theposteriordeltactstoabducttheshoulder(pullthe
theposteriordeltactstoabduct theshoulder(pullthe
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ORIGIN:Crestofpubis
INSERTION:Xiphoidprocess
EXERCISES: Crunches,planks
CALVES: Thecalvesareacomplexconsistingoftwo
muscles–thegastrocnemius(orgastrocforshort)
andthesoleus.Thegastrocnemiusisthebigmuscle
underneaththebackofyourkneeandthesoleusisa
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FOREARMS: Thewebofmusculature
oftheforearmsperformafewprimary
functions:wristflexion,wristextension,
wristsupination,andelbowflexion.Wrist
flexionispullingyourpalmtowards
flexionispullingyourpalm towards
yourinnerelbow;wristextensionisthe
opposite:pullingyourpalmawayfrom
opposite:pullingyourpalm awayfrom
yourinnerelbow;wristsupinationis
rotatingyourhandsuchthatyourpinky
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2: Howmuchmuscle
HowmuchmusclecanIe
canIe xpecttogain?
A: Howyourespondtotrainingwillbelargelydeterminedbygeneticfactors.
A: Howy
Howyou
our
respondtotrainingwillbelargelydeterminedbygeneticfactors.As
As
aroughballparkestimateforuntrainedmaleindividuals,1-2lbsofmusclegain
aroughballparkestimateforuntrainedmaleindividuals,1-2lbs ofmusclegain
permonthisreasonable(12-24lbsofmusclegainedinyourfirst
permonthisreasonable(12-24lbsof musclegainedinyourfirstyear).F
year).Forearly
orearly
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requiredforhypertrophytooccur,buttheassociatedmuscledamagemightplaya
roleinhyper
rolein
roleinhypertrophy
hypertroph
trophyy [3]
[3].Withthatsaid,themaingoaloftheprogramistoestablisha
.Withthatsaid,themaingoaloftheprogramistoestablisha
strengthfoundation,nottogetyoufeelingsore.Infact,reducedsorenessovertime
indicatesthatyourbodyisadaptingandrecove
indicatesthatyourbodyisadaptingand recovering,whichisactuallyagoodthing
ring,whichisactuallyagoodthing
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recommendedforoptimalprogress,butsomeprogresscanstilloccuratcaloric
maintenanceandeveninacaloricdeficit.
maintenanceandevenina caloricdeficit.
8:Thewarm upisn tenoughforme.CanIaddto it?
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13.Whataretheblankboxesinthemiddleofeachprogramfor?
A: Theyareforyoutotrackyourweightseachweek,so
Theyare
Theyarefor
foryoutotrackyourweightseachweek,soyoucanfocusonstrength
youcanfocusonstrength
progressionfromweek1toweek8ofeachblock.Ofcourse,thiswillonlyworkifyou
printtheprogramout.Theotheroptionwouldbetokeepanotebookandsimply
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TOTALSETVOLUME: 15
TOTALTRAININGTIME:
AR
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TOTALSETVOLUME: 15
TOTALTRAININGTIME:
P
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UP 3 1
12
2 9 2
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IN AD
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SE AS
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3 CHEST-SUPPORTEDT-BARROWW/ 3 10
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WEEK3: DAYS4-6
BLOCK2
8WEEKPEAKINGPHASE
RO
RO
OMM
MA
AN
ANI
NIIA
AN
AN DE
D EEA
A
ADD
DLLLIIF
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FT 3 8 8 2
2---3
3M
3MI
MIN
IN FFO
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CU
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N KE
KEE
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IN
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PA
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BA
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HI
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0 9 2
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CO
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CKK YYO
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IN AN
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4
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1---2
2M
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ON
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GPPH
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15
5 9 1
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2M
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MIN
IN FFO
OC
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N SQ
SQ
QU
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UEE
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IN
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2 8 1
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2M
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MIN
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TOTALSETVOLUME: 18
TOTALTRAININGTIME:
MILITARYPRESS/PUSHPRESS 3 4,
4, 4 7
77
7
7...5
5
5%
% 2
2---3
3M
3MI
MIN
IN FFIIIR
R
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8---1
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2
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5---2
2
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0 9 1
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2M
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TIILLT
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D
TOTALSETVOLUME: 19
TOTALTRAININGTIME:
SSEEEA
A
ALL RO
RO
OWW 3 8
8--1
-110
0 8 2
2---3
3
3M
MI
MIN
IN YO
YOU
OU CA
CAN
AN D
DO
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TH
HI
IS
IS WI
W IT
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TH DU
DUM
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MBBB
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SQU
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OUR
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GL
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UT
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TES
ES TO
TO
KEEPYOURTORSOSTABLE
KNEELINGSTRAIGHT-ARMCABLE 3 15
15
5---2
2
20
0 9 1
1---2
2M
2MI
MIN
IN LE
LEA
EAN
AN YYO
OU
OU
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TO
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SO AT
AT A 45
45°
5° A
AN
N
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OC
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6 PULL-OVER DOWN,NOT"IN"
Y RE
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RS
RSSEE P
PE
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C DE
DEC
ECK
CK 3 15
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5//1
1
15
5 9 1
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2
2M
MI
MIN
IN SSW
WE
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EP YYO
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MS O
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CA
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D A1
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DU
U
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PR
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ATTE
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MIN
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R
RC
CH
CH TH
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HE DU
D UM
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MB
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BEEL
ELLLL ""O
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NO
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CU
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DU
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MIN
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CH TH
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NO
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". FFO
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CU
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N SQ
SQU
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UEE
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N
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MS
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A3
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3:: D
DU
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MBBB
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UP
UP
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NA
NA
ATTE
TED
ED CU
C UR
UR
RLL 4 8 1
10
0 1
1---2
2M
2MI
MIN
IN AR
ARRC
CH
CH TH
TH
HEE DU
D UM
UM
MBB
BBB
BEEL
ELLLL ""O
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OU
UT
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NO
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"U
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CU
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SQ
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CEP
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TOTALSETVOLUME: 24
TOTALTRAININGTIME:
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BLOCK2
LEGS/PUSH/PULL
PROGRAM
WEEK
4
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WEEK4: DAYS1-3
BLOCK2
8WEEKPEAKINGPHASE
TTEEEM
M
MPP
POOB
BA
AC
AC
CK
K SSQ
QU
QUA
UA
ATT 2 6 6
65
5%
5% 3
3---4
4M
4MI
MIN
IN FFU
UL
ULLLL 2-
2-S
-SE
SEC
EC
COO
ON
N
ND
D LLO
OW
OW
WEEER
R
RIIN
INNG
GPPH
HA
HAS
ASE
SE.
E. SI
SIT
IT BA
BAC
AC
CK
K AN
AN
ND
DDDO
O
OWW
WN
N
N,, 15
15°
5° TO
TO
OEE FFL
LA
LAAR
R
REE,
E, DDR
R
RIIIVVVEE
YOURKNEESOUTLATERALLY
ROUND-BACKDUMBBELL45° 2 20
20 8 1
1---2
2
2M
MI
MIN
IN U
UPPPP
PE
PEER
RBBA
AAC
CK
CK R
RO
OU
OUN
UN
ND
D
DEEED
D
D,, D
DR
R
RIIIVVVEE YYO
O
OU
U
URR HI
H IIP
PPSS IN
INT
N
TO
TO TH
THE
HE P
PA
AD
AD LI
LIIK
K
KEE A HI
H IIP
P TH
TH
HR
RU
RU
USSSTT
1 HYPEREXTENSION
Y SSM
M
MIIITTH
TH M
MA
AC
ACH
CHI
HIIN
N
NEE RE
REV
E VE
VER
ER
RSSSEE LLU
UN
U N
NG
G
GEE 2 1
15
5 9 1
1---2
2M
2MI
MIN
IN SI
SIT
IT B
BAAC
A CK
CK
K,, ST
STA
TA
ARRRTT W
WIIT
ITH
TH YYO
OU
O UR
UR WE
WEA
EAK
AKKEEER
R LE
LEEG
G
A
D ENHANCED-ECCENTRICLEG 2 12
12 9 1
1---2
2
2M
MI
MIN
IN HA
HAV
AVVEE A TR
TRA
R AI
AIN
INI
NIIN
N
NG
GPPA
A
AR
RT
RTN
TN
NEEER
RPPU
US
USH
SH D
DO
O
OWW
WN
NOON
N TH
TH
HE
EP
PA
AD
AD DU
DUR
UR
RIIN
INNG
G TH
TH
HE
E EC
ECC
CCE
CEEN
NT
NTR
TRRIIIC
C
EXTENSION
ENHANCED-ECCENTRICLYINGLEG 2 12
12 9 1
1---2
2
2M
MI
MIN
IN HA
HAV
AVVEE A TR
TRA
R AI
AIN
INI
NIIN
N
NG
GPPA
A
AR
RT
RTN
TN
NEEER
RPPU
US
USH
SH D
DO
O
OWW
WN
NOON
N TH
TH
HE
EP
PA
AD
AD DU
DUR
UR
RIIN
INNG
G TH
TH
HE
E EC
ECC
CCE
CEEN
NT
NTR
TRRIIIC
C
CURL
LLA
A
ATTTEEER
RA
RA
ALL B
BA
AN
AN
ND
DWWA
A
ALLLK
K 2 1
15
5 8 1
1---2
2M
2MI
MIIN
N O
ORR MA
M AC
AC
CH
HI
HIN
INE
NE HI
HIIP
PAAB
B
BDDU
DUC
UCT
CTI
TIIO
O
ONN
N,, FFO
O
OC
C
CU
US
US O
ON
N D
DR
R
RIIIVVVIIN
INNG
G YYO
OU
O
UR
UR KN
KN
NEEE
EES
ES O
OU
UT
UT
TTEEM
EM
MP
P
PO
O SST
TTA
AN
AN
ND
D
DIIIN
NG
NG CA
C A
ALLLFF R
RA
A
AIIISSE
SE 3 8 8 1
1---2
2M
2MI
MIN
IN 2-
2-S
-SE
SEC
EC
CO
ON
ON
ND
D LLO
OW
OW
WE
EER
R
RIIN
INNG
GPPH
HA
HAS
ASE
SE.
E. P
PR
R
REES
ESS
SS AL
ALLLL TH
TH
HE
EWWA
AY
AY U
UP
P TO
TO YO
YOU
OU
URR TO
TO
OEES
ES,
S, ST
STR
TRREEETTC
TCH
CH
YOURCALVESATTHEBOTTOM,DON'TBOUNCE
TOTALSETVOLUME: 15
TOTALTRAININGTIME:
AR
ARN
RNO
NO
OLLLD
D PR
PR
REEESSS
SS 2 1
12
2 9 1
1---2
2
2M
MI
MIN
IN SSTTA
TAARR
RTT YYO
O
OUU
URR SH
SHO
HOU
OU
ULLLD
DE
DEER
R
RSS IN
INT
N
TE
TEER
RN
RNA
NAL
ALLLLLY
YRRO
O
OTTA
TAT
ATE
TED
EDD,, G
GR
RA
RAD
ADU
DUA
UAL
ALLLLLY
Y EX
EXT
XTE
TEER
RN
RN
NA
AL
ALLLLLY
YRRO
O
OTTA
TAT
ATE
TE
THEMASYOUPRESSUP
C
CLLO
LOOSSSEEE---G
G
GR
R
RIIIP
P SSM
M
MIIITTH
TH M
MA
A
AC
C
CHH
HIIIN
NE
NE PR
PR
REEESSS
SS 2 1
15
5 9 1
1---2
2M
2MI
MIN
IN SH
SH
HO
OU
OU
ULLLD
DE
DEER
R WI
W ID
IDT
DTTH
HGGR
R
RIIIP
P, EL
ELLB
B
BOO
OWWS
WS D
DO
O
OWW
WN
N AT
AT YYO
O
OU
U
URR SI
SID
IDE
DES
ES
2 LO
LO
OWW-
W-T
-TTO
O-
O-H
-HI
HIIG
GH
GH C
CA
AB
AB
BLLLEE FL
FLLYYE
YE 2 15
15
5---2
2
20
0 1
10
0 1
1---2
2M
2MI
MIN
IN SSTTTA
A
ARR
RTT EX
EXT
XTE
TEER
R
RN
N
NA
A
ALLLLLLYY R
RO
OT
OTA
TAT
ATE
TEED
D WI
W
IT
ITH
TH YO
YO
OU
UR
UR EL
ELLB
B
BOO
OWW
WSS D
DO
O
OWW
WN
N AN
AN
NDDO
OU
UUTT,
T, PPU
UL
ULLLL YYO
OU
OUR
UR
Y ELBOWS(NOTH
ELBOWS(NOTHANDS)UPAND
HANDS)UP
ANDS)UPA ANDINWHILESLIGHTLYINTERNALLY
NDINWHILESLIGHTLY
INWHILESLIGHTLYINTERNALLYROTATINGYOUR
INTERNALLYROTATINGYOUR
ROTATINGYOUR
A SHOULDER
D
BA
BAR
ARB
RB
BEEELLLLL FL
FLO
LOO
OO
OR
R SK
S KU
KU
ULLLLL C
CR
RU
RU
USSSH
H
HE
ER
ER 2 8
8---1
1
10
0 9 1
1---2
2M
2MI
MIN
IN P
PR
R
RO
O
OTTR
TRA
RAC
ACT
CT YYO
O
OU
UR
UR SH
S H
HOO
OUU
ULLLD
DE
DEER
R
RSS,
S, KE
K EE
EEP
EP YO
YOU
OUR
UR EL
E LLB
B
BOOW
OWS
WS IN
IN
NLLLIIN
INNEE W
WI
IITTH
TH YO
YOU
OU
URRH
HE
EA
EAD
AD
D,, O
ON
NNLLLY
Y
MOVEATTHEELBOWJOINT
EG
EG
GY
YYP
P
PTTTIIIA
AN
AN LLA
A
ATTTEEER
RA
RA
ALL RA
RA
AIIISSE
SE 2 12
12-
2--1
1
15
5 8 1
1---2
2M
2MI
MIN
IN LE
LEA
EAN
AN AW
AW
WA
AY
AY FFR
R
RO
O
OMM TH
TH
HE
E CA
CA
ABB
BLLE
LEE,, FFO
O
OCC
CUUS
US O
ON
N SQ
SQU
QUE
UEE
EEZ
EZI
ZIN
IN
NG
G YYO
OU
OUR
UR DE
DEELLT
LTS
TS
RO
RO
OPP
PEE OV
O VE
VEER
RH
RH
HEEEA
AD
AD TTR
RRIIIC
C
CEEP
EP
PSS EX
EXT
XTE
TEEN
NS
NSSIIIO
O
ONN 2 12
12-
2--1
1
15
5 9 1
1---2
2M
2MI
MIN
IN FFO
O
OCCU
CUS
US O
ON
N SST
TTR
R
REET
ETTC
CH
CHI
HIN
IN
NG
G YYO
O
OUU
URR TR
TRRIIC
ICE
CEP
EP
PSS AT
A T TH
THE
HE B
BO
OOTTT
TTO
TO
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MOOF
F TH
TH
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MO
O
OV
VVEEM
EME
MEN
ENT
NT
H
HA
AN
AN
NG
G
GIIIN
NG
NG LLEEG
EG R
RA
A
AIIISSE
SE 3 6 7 1
1---2
2
2M
MI
MIN
IN FFO
O
OCCU
CUS
US O
ON
N FFLLLEEX
E XI
XIN
INNG
G YYO
O
OU
U
UR
R SP
SP
PIIN
INE
NE
TOTALSETVOLUME: 15
TOTALTRAININGTIME:
P
PUU
ULLLLL-
L-U
-UP
UP 3 1
12
2 9 2
2--3
-3M
3MI
MIN
IN AD
AD
DD
D WE
WEI
E IIG
G
GH
HT
HT O
ORR US
USE
SE AS
ASS
SSI
SIS
ISSTTTA
AN
ANNC
CE
CE AS
AS NE
NEE
EED
EDE
DEED
D
D
DU
U
UMM
MBB
BB
B
BEEELLLLL ON
O NE
NEE--A
-AR
ARM
RM RO
R OW
OW 3 6
6---8
8 9 1
1---2
2M
2MI
MIN
IN B
BR
RA
RAAC
CE
CE WI
W IT
ITH
TH YYO
O
OU
U
URRN
NO
O
ONN-
N-W
-W
WO
O
ORR
RK
KI
KIN
IN
NG
GAAR
R
RM
M,
M, P
PU
UL
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O
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UR
UR A
AR
RM
RMS
MS BA
B AC
ACK
CK AT
AT YYO
OU
OUR
UR SI
SID
ID
DEES
ES
3 CHEST-SUPPORTEDT-BARROWW/ 3 10
10
0---1
1
12
2 9 1
1---2
2M
2MI
MIN
IN SE
SEEEE SC
SCI
C IE
IEEN
N
NC
CCEE A
AP
P
PP
P
PLLLIIE
IEEDD YT
YT SE
SEER
R
RIIE
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ES FFO
O
OR
R VVIID
IDE
DEEO
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N TH
THI
H IS
IS
Y BAND
A
LO
LO
OW
W
W---TTTO
O-
O-H
-HI
HIIG
GH
GH R
RE
EEV
VE
VEER
R
RSSSEE FL
F LLY
YE
YE 3 12
12
2---1
1
15
5 9 1
1---2
2
2M
MI
MIN
IN TH
THI
HIS
IS IS
IS A C
CR
RRO
O
OSSS
SS BBE
EETTTW
W
WEEE
EEN
EN A SH
S H
HRR
RU
U
UGG
G,, A R
RO
OW
OW
W,, AN
A N
ND
D A R
RE
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VVEEER
RS
RSE
SE CA
C A
ABB
BLLE
LE FFL
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CA
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D
RETRACTION&UPWARDROTATION,
RETRACTION&U PWARDROTATION,A ABDUCTIONOF
BDUCTIONOFTTHEHUMERUS
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RO
RO
OP
P
PEE U
UP
P
PRR
RIIIG
G
GH
H
HTT RO
RO
OWW 3 2
20
0 9 1
1---2
2M
2MI
MIN
IN FFO
OC
OC
CU
US
US O
ON
N SQ
SQ
QU
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UEE
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EZI
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INNG
G TH
THE
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H
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TH
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WEEK4: DAYS4-6
BLOCK2
8WEEKPEAKINGPHASE
RO
RO
OMM
MA
AN
ANI
NIIA
AN
AN DE
D EEA
A
ADD
DLLLIIF
IFT
FT 3 8 8 2
2---3
3M
3MI
MIN
IN FFO
O
OC
CU
CUS
US O
ON
N KE
KEE
EEP
EPI
PIN
IN
NG
G YYO
O
OUU
URR SP
SP
PIIN
INNEE N
NE
EU
EUT
UTR
TRRA
AL
ALL,, AN
ANT
NTE
TEER
R
RIIIO
O
ORRP
PE
EL
ELLV
VVIIC
IC TI
TIL
ILT
LT DU
D U
URR
RIIN
INNG
G TH
TH
HEE
ECCENTRIC
PA
PAU
AUS
USSEE B
BA
AR
ARB
RB
BEEELLLLL H
HI
IIP
P TTH
H
HR
RU
RU
USSSTT 2 1
10
0 9 2
2---3
3M
3MI
MIN
IN 3-
3-S
-SE
SEC
EC
CO
O
ONN
ND
DPPA
AU
AUS
USSEEE.. TU
TUC
UC
CKK YYO
OU
OUR
UR CH
C HI
HIN
IN AN
AN
ND
DRRIIIB
B CA
CA
AGG
GEE D
DO
O
OW
WN
WN
N,, ON
O N
NLLLY
YMMO
O
OVVVEE YO
YO
OU
U
UR
R
HIPS.USEAPAD
4
SSLLO
LOOW
W EEC
CC
CC
CEEEN
N
NTTR
TRI
RIIC
C G
GO
O
OB
B
BLLLEEETT SSQ
Q
QUU
UA
A
ATT 2 12
12 SST
TTEEEP
P
PSS 8 1
1---2
2M
2MI
MIN
IN 3-
3-S
-SE
SEC
ECCO
ON
ON
ND
D LLO
O
OW
W
WEEER
R
RIIN
INNG
GPPH
HA
HAS
ASE
SE.
E. SI
SIITT D
DO
O
OWW
WN
N
N,, K
KN
N
NEEE
EES
ES O
OU
UT
UT,
T, TO
TO
ORR
RSSO
SO U
UP
P
PRR
RIIIG
G
GH
HT
HT
Y
A EACHLEG
D SSEEEA
A
ATTTEEED
D LLEEG
E G C
CU
UR
UR
RLL 2 1
15
5 9 1
1---2
2M
2MI
MIN
IN FFO
OC
OC
CU
US
US O
ON
N SQ
SQ
QU
UE
UEE
EEZ
EZI
ZIN
IN
NG
G YYO
O
OU
U
URR HA
HAM
AMS
MSSTTTR
R
RIIN
INNG
GS
GS TO
TO MO
M O
OVVVEE TH
TH
HE
E WE
W EI
EIIG
GH
GHT
HT
C
CA
AB
AB
BLLLEE RO
RO
OPP
PEE P
PU
U
ULLLLLLTTTH
H
HR
RO
ROU
OUG
UG
GH
H 2 2
20
0 8 1
1---2
2M
2MI
MIN
IN FFO
O
OC
C
CU
US
US O
ON
N SQ
SQ
QU
UE
UEE
EEZ
EZI
ZIN
IN
NG
G YYO
O
OU
U
URRG
GL
LU
LUT
UTE
TES
ES TO
TO M
MO
O
OV
VVEE TH
TH
HE
EW
WE
EI
EIIG
G
GH
HT
HT
SSTTTA
AN
AN
ND
DI
DIIN
NG
NG C
CA
A
ALLLFF R
RA
A
AIIISSE
SE 3 1
12
2 8 1
1---2
2M
2MI
MIN
IN P
PR
R
REES
ESS
SS AL
ALLLL TH
TH
HE
EW
WA
AY
AY U
UP
P TO
TO YO
YO
OU
U
URR TO
TO
OEES
ES,
S, ST
STR
TR
REET
ETC
TCH
CH YYO
OU
OU
UR
R CA
CAL
ALLV
VVEEESS AT
AT TH
THE
HE B
BO
O
OTTT
TTO
TO
OM
M,
M,
DON'TBOUNCE
TOTALSETVOLUME: 18
TOTALTRAININGTIME:
MILITARYPRESS/PUSHPRESS 3 4,
4, 4 7
77
7
7...5
5
5%
% 2
2---3
3M
3MI
MIN
IN FFIIIR
R
RSST
ST 4 R
RE
EP
EP
PSS MI
M IL
ILI
LIT
ITA
TA
AR
R
RYY P
PR
R
REES
ESS
SSS,, LA
LAS
ASSTT 4 R
RE
EP
EPS
PS P
PU
US
USH
SH P
PR
R
REES
ESS
SS ((U
US
U
SE
SE LE
LEG
EG D
DR
R
RIIV
IVVEEE))
COMPLEX
SSLLO
LOW
OW EEC
C
CC
C
CEEN
ENT
NTTR
RRIIIC
C DI
D IIP
P 3 8
8---1
1
10
0 8 1
1---2
2M
2MI
MIN
IN 3-
3-S
-SE
SEC
ECCO
O
ON
N
ND
D LLO
OW
OW
WEEER
R
RIIN
INNG
GPPH
HA
HAS
ASE
SE.
E. TU
TU
UCC
CK
K EL
E LLB
B
BOO
OWW
WSS AT
A T A 45
4 5°
5° AN
A N
NG
G
GLLLEEE,, LE
LEA
EAN
AN YYO
OU
OU
URR TO
TO
ORRRSSSO
O
FORWARD15°
FORWARD15°
5
Y
TTR
RRIIIC
C
CE
EEP
PPSS V-
V-B
-BA
BA
AR
R PR
PR
REEESSSSSSD
D
DO
O
OWW
WNN 3 12
12
2---1
1
15
5 9 1
1---2
2
2M
MI
MIN
IN FFO
O
OC
C
CU
US
US O
ON
N SQ
SQU
QUE
UEE
EEZ
EZI
ZIN
IN
NG
G YYO
OU
OU
URR TR
TRRI
IC
IC
CE
EP
EPS
PS TO
TO
M
MO
O
OVVVEE TH
TH
HE
EW
WE
EI
EIIG
GH
GHT
HT
A
M
MA
AC
ACH
CHI
HIIN
N
NEE LA
LA
ATTTEEER
RA
RA
ALL RA
RA
AIIISSE
SE 3 15
15
5---2
2
20
0 9 1
1---2
2M
2MI
MIN
IN FFO
OC
OC
CU
US
US O
ON
N SQ
SQ
QU
UE
UEEEEZ
EZI
ZIN
IN
NG
G YO
YO
OU
U
URR LA
LAT
ATE
TEER
R
RA
AL
AL DE
DEELLT
LT TO
TO
M
MO
OOVVVEE TH
TH
HE
EWWE
EI
EIIG
G
GH
HT
HT
D
P
PLLA
LAN
ANK
NK 3 30
30S
0SSEEEC
C 7 1
1---2
2M
2MI
MIN
IN KE
KEE
EEP
EP YO
YO
OU
U
URRP
PEEL
ELV
LVVIIS
IS P
PO
OS
O SSTTTEEER
R
RIIIO
O
ORR
RLLLYY TI
TIILLT
LTE
TEED
D
TOTALSETVOLUME: 19
TOTALTRAININGTIME:
SSEEEA
A
ALL RO
RO
OWW 3 8
8--1
-110
0 8 2
2---3
3
3M
MI
MIN
IN YO
YOU
OU CA
CAN
AN D
DO
O TH
TH
HI
IS
IS WI
W IT
ITH
TH DU
DUM
UM
MBBB
BB
BEEL
ELLLLLSS O
OR
R A BA
BA
ARR
RB
B
BEEL
ELLLLL,, SQ
SQU
QUE
UEE
EEZ
EZZEE YO
YOU
OUR
UR G
GL
LLU
UT
UTE
TES
ES TO
TO
KEEPYOURTORSOSTABLE
KNEELINGSTRAIGHT-ARMCABLE 3 15
15
5---2
2
20
0 9 1
1---2
2M
2MI
MIN
IN LE
LEA
EAN
AN YYO
OU
OU
URR TO
TO
ORRS
RSO
SO AT
AT A 45
45°
5° A
AN
N
NG
G
GLLE
LE,
E, FFO
OC
OC
CU
US
US O
ON
N P
PU
UL
ULLLLLIIN
INNG
G TH
THE
HE WE
W EI
EIIG
G
GH
HT
HT ST
STR
TRRA
A
AIIIG
GH
GHT
HT
6 PULL OVER DOWN,NOT IN
Y RE
REEV
VVEEER
RS
RSSEE P
PE
EEC
C DE
DEC
ECK
CK 3 15
15/
5//1
1
15
5 9 1
1---2
2
2M
MI
MIN
IN SSW
WE
WEE
EEP
EP YYO
O
OUU
UR
R AR
ARM
RMS
MS O
OU
UT
UT LA
LAT
ATE
TEER
RA
RAL
ALLLLLY
YY,, KE
KEE
EEP
EP YYO
OU
OU
URR SC
SCA
CA
APPPU
UL
ULA
LAE
AE P
PR
R
RO
O
OTTR
TRA
RAC
ACT
CTE
TED
ED
A
D A1
A1
1:: D
DU
U
UM
M
MBBB
BB
BEEELLLLL PR
PR
RO
ON
ONA
NA
ATTE
TED
ED C
CU
UR
UR
RLL 4 8 1
10
0 0M
0MI
MIN
IN A
AR
R
RC
CH
CH TH
THE
HE DU
D UM
UMB
MB
BBB
BEEL
ELLLL ""O
O
OUUT
UT"
T"",, N
NO
OT
OT "U
"U
UP
P
P""".. FFO
O
OC
CU
CUS
US O
ON
N SQ
SQ
QU
UE
UEE
EEZ
EZI
ZIIN
N
NG
G YO
YOU
OU
URR FFO
O
ORR
REEA
EAR
AR
RM
MS
MS
A2
A2
2:: D
DU
U
UMM
MBBB
BB
BEEELLLLL H
HA
AM
AM
MM
ME
MEER
RCCU
UR
UR
RLL 4 8 1
10
0 0M
0MI
MIN
IN A
ARR
RC
CH
CH TH
TH
HEE DU
D UM
UM
MB
B
BBB
BEEL
ELLLL ""O
O
OU
UT
UTT""",, N
NO
OT
OT "U
"U
UPP
P"".
". FFO
O
OC
CU
CUS
US O
ON
N SQ
SQU
QUE
UEE
EEZ
EZI
ZIIN
N
NG
G YYO
OU
OU
URR FFO
O
ORR
REEA
EAR
AR
RM
MS
MS
A3
A3
3:: D
DU
U
UM
M
MBBB
BB
BEEELLLLL SSU
UP
UP
PIIIN
NA
NA
ATTE
TED
ED CU
C UR
UR
RLL 4 8 1
10
0 1
1---2
2M
2MI
MIN
IN AR
ARRC
CH
CH TH
TH
HEE DU
D UM
UM
MBB
BBB
BEEL
ELLLL ""O
O
OU
UT
UT"
T"",, N
NO
O
OTT "U
"U
UPPP""".. FFO
OC
OC
CU
US
US O
ON
N SQ
SQ
QUUE
UEE
EEZ
EZI
ZIIN
N
NG
G YO
YO
OU
U
URRB
BI IIC
CE
CEP
EPS
PS
TOTALSETVOLUME: 24
TOTALTRAININGTIME:
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BLOCK2
LEGS/PUSH/PULL
PROGRAM
WEEK
5
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WEEK5: DAYS1-3
BLOCK2
8WEEKPEAKINGPHASE
TE
TEEM
MP
MPO
PO B
BA
AC
AC
CK
K SSQ
QU
QUA
UA
ATT 2 6 6
67
7
7...5
5%
5% 3
3--4
-4M
4M
MIIIN
N FU
FU
ULLLLL 2
2---SSSE
EEC
C
COON
OND
ND LLO
OW
OWE
WER
ERI
RIN
IN
NG
G PH
PH
HA
A
ASSSEE.
E. SI
SIT
IT B
BA
A
AC
C
CK
KAAN
ND
ND DO
D OW
OWN
WN,
N, 1
15
5
5°° TO
TO
OEE FFL
LLA
AAR
RE
RE,
E, DR
D RI
RIV
IV
VEE
YOURKNEESOUTLATERALLY
ROUND-BACKDUMBBELL45° 2 20
20 8 1
1---2
2
2M
M
MIIIN
N UP
UPPP
P
PEER
ER BBA
AAC
C
CK
K RO
RO
OU
U
UN
ND
NDE
DEED
D,
D, DR
D RI
RIV
IV
VEE YO
YOU
OUR
UR HI
H IP
IPPS
S IN
IN
NT
TO
TO TTH
H
HEE P
PA
A
AD
D LLIIIK
K
KEE A HI
H IP
IP TH
TH
HR
R
RUU
USST
ST
1 HYPEREXTENSION
Y SM
SM
MIIITTTH
HMMA
AC
ACH
CH
HIIIN
N
NEE R
REEV
E V
VEER
ERRS
SSEE LU
LUN
U N
NG
G
GEE 2 15
15 9 1
1---2
2M
2M
MIIIN
N SI
SIT
IT B
BA
A
AC
C
CK
K,
K, ST
STTA
A
AR
RRTT WI
WIT
ITH
TH YO
YOU
O U
UR
R WE
WEEA
A
AK
KKEER
ER LLEEEG
G
A
D ENHANCED-ECCENTRICLEG 2 12
12 9 1
1---2
2
2M
M
MIIIN
N H
HA
A
AV
V
VEE A TR
TR
RA
A
AIIN
INI
NIIN
NG
NG P
PA
AR
ART
RTN
TN
NEER
ER PU
PU
USSSH
H DO
DOW
OWN
WN O
ON
N TH
TH
HE
EP
PA
AD
AD D
DU
U
UR
RI
RIN
ING
NG TTH
H
HE
E EEC
C
CCC
CEEN
ENT
NTR
TR
RIIC
IC
EXTENSION
ENHANCED-ECCENTRICLYINGLEG 2 12
12 9 1
1---2
2
2M
M
MIIIN
N H
HA
A
AV
V
VEE A TR
TR
RA
A
AIIN
INI
NIIN
NG
NG P
PA
AR
ART
RTN
TN
NEER
ER PU
PU
USSSH
H DO
DOW
OWN
WN O
ON
N TH
TH
HE
EP
PA
AD
AD D
DU
U
UR
RI
RIN
ING
NG TTH
H
HE
E EEC
C
CCC
CEEN
ENT
NTR
TR
RIIC
IC
CURL
LA
LA
ATTE
TEER R
RA
A
ALL B
BA
AN
ANND
DWWAA
ALLK
LK 2 15
15 8 1
1---2
2M
2M
MIIIN
N OR
OR M
MA
A
ACC
CHHI
HIN
INE
NE HI
HIP
IP A
AB
B
BD
DU
DUUC C
CTTI
TIO
ION
ON,
N, FOFO
OC
CCU US
US O ON
N DR
DRI
RIV
IV
VIIN
IN
NGG YO
YOU
O
UUR
R KN
KN
NEEEEEES
SOOUUT
UT
TE
TEM
EM
MP
P
POO ST
STTA
AN
AN
NDD
DIIIN
N
NG
G CA
CA
ALLF
LF R
RA
AI
AIISSSEE 3 8 8 1
1--2
-2M
2M
MIIIN
N 2
2---S
SSEEEC
C
CO
ON
ONND
D LLO
OW
OW
WEER
ERI
RIN
IN
NGG PH
PH
HAA
ASSSEE.
E. PPR
RE
REESSSS
SAAL
LLLL TH
TH
HE
E WA
WA
AYY UP
U P TO
TO YYO
O
OU
UR
UR TO
TOE
OEES S,
S, ST
STR
TR
RE
EETTTC
C
CH
H
YOURCALVESATTHEBOTTOM,DON'TBOUNCE
TOTALSETVOLUME: 15
TOTALTRAININGTIME:
AR
ARN
RN
NO
O
OLLLD
D PR
PRE
REESSSS
S 2 12
12 9 1
1---2
2
2M
M
MIIIN
N ST
STTA
A
AR
RT
RT YO
YO
OU
UR
UR SSH
H
HO
OU
OU
ULLLD
D
DEER
ERS
RS IN
IN
NT
TE
TER
ERN
RN
NA
A
ALLLLLLY
Y RO
ROT
OTTA
A
ATTE
TED
ED,
D, GR
GR
RA
AD
AD
DU
U
UA
A
ALLLLLLY
Y EX
EXT
XTE
TEER
R
RN
N
NA
A
ALLLLLLY
YRRO
OT
OTTA
A
ATTE
TE
THEMASYOUPRESSUP
CL
CLO
LO
OS
SE
SE-
E-G
-G
GR
R
RIIIP
P SM
SM
MIIITTH
TH M
MA
A
AC
C
CHH
HIIN
INE
NE PR
PRE
REESSSS
S 2 15
15 9 1
1---2
2M
2M
MIIIN
N SSH
HO
HOU
OU
ULLLD
D
DEER
ER WI
W ID
IDT
DTTH
HGGR
RI
RIP
IP, EELLLB
B
BO
O
OW
W
WS
S DO
DO
OW
WN
WN A
ATT YO
YOU
OUR
UR SI
SID
IDE
DEES
S
2 LO
LO
OW
W-
W-T
-TTO
O
O--H
-HHIIIG
G
GH
HCCA
AB
AB
BLLLEE FL
FLY
LYE
YE 2 15
15
5---2
20
20 10
10 1
1---2
2M
2M
MIIIN
N ST
STTA
AR
ART
RT EX
EXT
XTE
TER
ERRN
N
NA
A
ALLLLLLYY R
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EXXTTTEEEN
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N 2 12
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2--1
15
15 9 1
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2M
2M
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N FFO
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US
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STR
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TOTALSETVOLUME: 15
TOTALTRAININGTIME:
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WEEK5: DAYS4-6
BLOCK2
8WEEKPEAKINGPHASE
RO
RO
OMM
MA
AN
ANI
NIIA
AN
AN DE
D EEA
A
ADD
DLLLIIF
IFT
FT 3 8 8 2
2---3
3M
3MI
MIN
IN FFO
O
OC
CU
CUS
US O
ON
N KE
KEE
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PIN
IN
NG
G YYO
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SP
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INNEE N
NE
EU
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TRRA
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ALL,, AN
ANT
NTE
TEER
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PE
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VVIIC
IC TI
TIL
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LT DU
D U
URR
RIIN
INNG
G TH
TH
HEE
ECCENTRIC
PA
PAU
AUS
USSEE B
BA
AR
ARB
RB
BEEELLLLL H
HI
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P TTH
H
HR
RU
RU
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10
0 9 2
2---3
3M
3MI
MIN
IN 3-
3-S
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SEC
EC
CO
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ND
DPPA
AU
AUS
USSEEE.. TU
TUC
UC
CKK YYO
OU
OUR
UR CH
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IN AN
AN
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B CA
CA
AGG
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GO
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ATT 2 12
12 SST
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CU
UR
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15
5 9 1
1---2
2M
2MI
MIN
IN FFO
OC
OC
CU
US
US O
ON
N SQ
SQ
QU
UE
UEE
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IN
NG
G YYO
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URR HA
HAM
AMS
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TO MO
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2M
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OC
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CU
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SQ
QU
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TO M
MO
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TH
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AN
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DI
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NG
NG C
CA
A
ALLLFF R
RA
A
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SE 3 1
12
2 8 1
1---2
2M
2MI
MIN
IN P
PR
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TOTALSETVOLUME: 18 TOTALTRAININGTIME:
MILITARYPRESS/PUSHPRESS 3 4,
4, 4 8
80
0
0...0
0
0%
% 2
2---3
3M
3MI
MIN
IN FFIIIR
R
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EP
EP
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PR
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PR
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US
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C
CC
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NTTR
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P 3 8
8---1
1
10
0 8 1
1---2
2M
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MIN
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3-S
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O
ON
N
ND
D LLO
OW
OW
WEEER
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INNG
GPPH
HA
HAS
ASE
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TU
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B
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WSS AT
A T A 45
4 5°
5° AN
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G
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URR TO
TO
ORRRSSSO
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FORWARD15°
FORWARD15°
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TTR
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REEESSSSSSD
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SQU
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MA
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N
NEE LA
LA
ATTTEEER
RA
RA
ALL RA
RA
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SE 3 15
15
5---2
2
20
0 9 1
1---2
2M
2MI
MIN
IN FFO
OC
OC
CU
US
US O
ON
N SQ
SQ
QU
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UEEEEZ
EZI
ZIN
IN
NG
G YO
YO
OU
U
URR LA
LAT
ATE
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R
RA
AL
AL DE
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TO
M
MO
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TH
HE
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G
GH
HT
HT
D
P
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LAN
ANK
NK 3 30
30S
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C 7 1
1---2
2M
2MI
MIN
IN KE
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YO
OU
U
URRP
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ELV
LVVIIS
IS P
PO
OS
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R
RIIIO
O
ORR
RLLLYY TI
TIILLT
LTE
TEED
D
19
TOTALSETVOLUME: TOTALTRAININGTIME:
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BLOCK2
LEGS/PUSH/PULL
PROGRAM
WEEK
6
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WEEK6: DAYS1-3
BLOCK2 8WEEKPEAKINGPHASE
TE
TEEM
MP
MPO
PO B
BA
AC
AC
CK
K SSQ
QU
QUA
UA
ATT 2 6 68
68%
8% 3
3--4
-4M
4M
MIIIN
N FU
FU
ULLLLL 2
2---SSSE
EEC
C
COON
OND
ND LLO
OW
OW
WE
ER
ERI
RIN
IN
NG
G PH
PH
HA
A
ASSSEE.
E. SI
SIT
IT B
BA
A
AC
C
CK
KAAN
ND
ND DO
D OW
OWN
WN,
N, 1
15
5
5°° TO
TO
OEE FFL
LLA
AAR
RE
RE,
E, DR
DRI
RIV
IV
VEE
YOURKNEESOUTLATERALLY
ROUND-BACKDUMBBELL45° 2 20
20 8 1
1---2
2
2M
M
MIIIN
N UP
UPPP
P
PEER
ER BBA
AAC
C
CK
K RO
RO
OU
U
UN
ND
NDE
DEED
D,
D, DR
D RI
RIV
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VEE YO
YOU
OUR
UR HI
H IP
IPPS
S IN
IN
NT
TO
TO TTH
H
HEE P
PA
A
AD
D LLIIIK
K
KEE A HI
H IP
IP TH
TH
HR
R
RUU
USST
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1 HYPEREXTENSION
Y SM
SM
MIIITTTH
HMMA
AC
ACH
CH
HIIIN
N
NEE R
REEV
E V
VEER
ERRS
SSEE LU
LUN
U N
NG
G
GEE 2 15
15 9 1
1---2
2M
2M
MIIIN
N SI
SIT
IT B
BA
A
AC
C
CK
K,
K, ST
STTA
A
AR
RRTT WI
WIT
ITH
TH YO
YOU
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R WE
WEEA
A
AK
KKEER
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G
A
D ENHANCED-ECCENTRICLEG 2 12
12 9 1
1---2
2
2M
M
MIIIN
N H
HA
A
AV
V
VEE A TR
TR
RA
A
AIIN
INI
NIIN
NG
NG P
PA
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RTN
TN
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PU
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H DO
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OWN
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N TH
TH
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DU
U
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NG TTH
H
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C
CCC
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NTR
TR
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EXTENSION
ENHANCED-ECCENTRICLYINGLEG 2 12
12 9 1
1---2
2
2M
M
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N H
HA
A
AV
V
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TR
RA
A
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NIIN
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NG P
PA
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TN
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TH
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LA
LA
ATTE
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RA
A
ALL B
BA
AN
ANND
DWWAA
ALLK
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15 8 1
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2M
2M
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N OR
OR M
MA
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ACC
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AB
B
BD
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IN
NGG YO
YOU
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KN
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TEM
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MP
P
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N
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AI
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1--2
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NGG PH
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TOTALSETVOLUME: 15
TOTALTRAININGTIME:
AR
ARN
RN
NO
O
OLLLD
D PR
PRE
REESSSS
S 2 12
12 9 1
1---2
2
2M
M
MIIIN
N ST
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AR
RT
RT YO
YO
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UR
UR SSH
H
HO
OU
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RN
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GR
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SM
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MA
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PRE
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S 2 15
15 9 1
1---2
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2M
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N SSH
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TOTALSETVOLUME: 15
TOTALTRAININGTIME:
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WEEK6: DAYS4-6
BLOCK2
8WEEKPEAKINGPHASE
RO
RO
OMM
MA
AN
ANI
NIIA
AN
AN DE
D EEA
A
ADD
DLLLIIF
IFT
FT 3 8 8 2
2---3
3M
3MI
MIN
IN FFO
O
OC
CU
CUS
US O
ON
N KE
KEE
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EPI
PIN
IN
NG
G YYO
O
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URR SP
SP
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NE
EU
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ALL,, AN
ANT
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TEER
R
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PE
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VVIIC
IC TI
TIL
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LT DU
D U
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RIIN
INNG
G TH
TH
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ECCENTRIC
PA
PAU
AUS
USSEE B
BA
AR
ARB
RB
BEEELLLLL H
HI
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P TTH
H
HR
RU
RU
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10
0 9 2
2---3
3M
3MI
MIN
IN 3-
3-S
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SEC
EC
CO
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ONN
ND
DPPA
AU
AUS
USSEEE.. TU
TUC
UC
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OU
OUR
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IN AN
AN
ND
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B CA
CA
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DO
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WN
WN
N,, ON
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UR
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4
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CC
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GO
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ATT 2 12
12 SST
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3-S
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W
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WN
N
N,, K
KN
N
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ES O
OU
UT
UT,
T, TO
TO
ORR
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SO U
UP
P
PRR
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G
GH
HT
HT
Y
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D SSEEEA
A
ATTTEEED
D LLEEG
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CU
UR
UR
RLL 2 1
15
5 9 1
1---2
2M
2MI
MIN
IN FFO
OC
OC
CU
US
US O
ON
N SQ
SQ
QU
UE
UEE
EEZ
EZI
ZIN
IN
NG
G YYO
O
OU
U
URR HA
HAM
AMS
MSSTTTR
R
RIIN
INNG
GS
GS TO
TO MO
M O
OVVVEE TH
TH
HE
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W EI
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GH
GHT
HT
C
CA
AB
AB
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RO
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PU
U
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H
HR
RO
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UG
GH
H 2 2
20
0 8 1
1---2
2M
2MI
MIN
IN FFO
O
OC
C
CU
US
US O
ON
N SQ
SQ
QU
UE
UEE
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ZIN
IN
NG
G YYO
O
OU
U
URRG
GL
LU
LUT
UTE
TES
ES TO
TO M
MO
O
OV
VVEE TH
TH
HE
EW
WE
EI
EIIG
G
GH
HT
HT
SSTTTA
AN
AN
ND
DI
DIIN
NG
NG C
CA
A
ALLLFF R
RA
A
AIIISSE
SE 3 1
12
2 8 1
1---2
2M
2MI
MIN
IN P
PR
R
REES
ESS
SS AL
ALLLL TH
TH
HE
EW
WA
AY
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UP
P TO
TO YO
YO
OU
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TO
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STR
TR
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CH YYO
OU
OU
UR
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CAL
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AT TH
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HE B
BO
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OM
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TOTALSETVOLUME: 18
TOTALTRAININGTIME:
PUSH #2 SE TS
TS REPS RPE/%1RM RES T 1 2 3 4 NO T
TE
ES LSRPE
B
BA
A
ARRB
RB
BEEELLLLL B
BE
EEN
NC
NCH
CH PR
P R
REEESSS
SS 4 5 8
80
0
0...0
0%
0% 2
2---3
3M
3MI
MIN
IN TU
TU
UCC
CK
K EL
ELLB
B
BOO
OWW
WSS A
AT
T A 45
4 5°
5° AN
A N
NG
G
GLLLEEE,, KE
K EE
EEP
EP YO
YO
OU
U
URR SC
SCA
CAP
APU
PUL
ULA
LAE
AE R
RE
EETTTR
R
RA
AC
ACT
CTE
TED
ED AN
A N
ND
D DE
D EEP
P
PR
R
REES
ESS
SSE
SED
ED
MILITARYPRESS/PUSHPRESS 3 4,
4, 4 8
80
0
0...0
0
0%
% 2
2---3
3M
3MI
MIN
IN FFIIIR
R
RSST
ST 4 R
RE
EP
EP
PSS MI
M IL
ILI
LIT
ITA
TA
AR
R
RYY P
PR
R
REES
ESS
SSS,, LA
LAS
ASSTT 4 R
RE
EP
EPS
PS P
PU
US
USH
SH P
PR
R
REES
ESS
SS ((U
US
U
SE
SE LE
LEG
EG D
DR
R
RIIV
IVVEEE))
COMPLEX
SSLLO
LOW
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C
CC
C
CEEN
ENT
NTTR
RRIIIC
C DI
D IIP
P 3 8
8---1
1
10
0 8 1
1---2
2M
2MI
MIN
IN 3-
3-S
-SE
SEC
ECCO
O
ON
N
ND
D LLO
OW
OW
WEEER
R
RIIN
INNG
GPPH
HA
HAS
ASE
SE.
E. TU
TU
UCC
CK
K EL
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B
BOO
OWW
WSS AT
A T A 45
4 5°
5° AN
A N
NG
G
GLLLEEE,, LE
LEA
EAN
AN YYO
OU
OU
URR TO
TO
ORRRSSSO
O
FORWARD15°
FORWARD15°
5
TTR
RRIIIC
C
CE
EEP
PPSS V-
V-B
-BA
BA
AR
R PR
PR
REEESSSSSSD
D
DO
O
OWW
WNN 3 12
12
2---1
1
15
5 9 1
1---2
2
2M
MI
MIN
IN FFO
O
OC
C
CU
US
US O
ON
N SQ
SQU
QUE
UEE
EEZ
EZI
ZIN
IN
NG
G YYO
OU
OU
URR TR
TRRI
IC
IC
CE
EP
EPS
PS TO
TO
M
MO
O
OVVVEE TH
TH
HE
EW
WE
EI
EIIG
GH
GHT
HT
Y
A - -
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BLOCK2
LEGS/PUSH/PULL
PROGRAM
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WEEK7: DAYS1-3
BLOCK2
8WEEKPEAKINGPHASE
TE
TEEM
MP
MP
POOB
BA
A
ACC
CK
K SQ
SQU
QU
UA
A
ATT 2 6 70
70
0...0
0
0%
% 3-
3-4
-4
4M
M
MIIIN
N FFU
U
ULLLLL 2
2---S
SSE
EC
EC
COO
ON
N
ND
D LO
LOW
OWE
WER
ERI
RIIN
N
NG
GPPH
HA
HA
ASSSE
EE.. SSIIT
IT B
BA
A
ACC
CK
KAAN
N
NDDD
DO
OW
OWN
WN
N,, 15
15
5°° TO
TO
OEE FFL
LA
LA
ARR
REEE,, D
DR
R
RIIIV
V
VEE
YOURKNEESOUTLATERALLY
ROUND-BACKDUMBBELL45° 2 2
20
0 8 1-
1-2
-2M
2M
MIIIN
N U
UPP
PPP
PE
EER
R BA
BA
ACC
CK
KRRO
O
OU
U
UNN
ND
D
DE
EED
D
D,, D
DR
RI
RIIV
V
VE
E YYO
O
OU
U
URR HI
H IP
IP
PSS IIN
N
NT
TTO
O TTH
HE
HE PA
PA
AD
D LI
LIIK
K
KE
E A HI
H IP
IP TH
TH
HR
RU
RU
USSSTT
1 HYPEREXTENSION
Y SM
SMI
MIITTTH
H MA
MA
ACC
CH
H
HIIIN
N
NE
ERREEEV
V
VE
ER
ER
RS
SSEE LLU
U
UN
NNG
G
GE
E 2 1
15
5 9 1-
1-2
-2
2M
M
MIIIN
N SSIIT
IT BA
BA
AC
CCK
K
K,, SSTTA
TAR
ARRTT WI
WIT
ITH
TH YYO
OU
O UR
UR WE
WEEA
AK
AKKE
EER
R LE
LEEG
G
A
D ENHANCED-ECCENTRICLEG 2 1
12
2 9 1-
1-2
-2M
2M
MIIIN
N H
HA
AV
AV
VE
E A TR
TRA
R AI
AIIN
N
NIIIN
NG
NG PA
PAR
ART
RTTN
N
NEEER
R PU
PU
USSSH
HDDO
OW
OWN
WN O
ON
N TH
TH
HE
E PA
PA
ADDD
DU
UR
URI
RIIN
NG
NG TTH
H
HE
E EEC
C
CCC
CE
EEN
NT
NTR
TR
RIIIC
C
EXTENSION
ENHANCED-ECCENTRICLYINGLEG 2 1
12
2 9 1-
1-2
-2M
2M
MIIIN
N H
HA
AV
AV
VE
E A TR
TRA
R AI
AIIN
N
NIIIN
NG
NG PA
PAR
ART
RTTN
N
NEEER
R PU
PU
USSSH
HDDO
OW
OWN
WN O
ON
N TH
TH
HE
E PA
PA
ADDD
DU
UR
URI
RIIN
NG
NG TTH
H
HE
E EEC
C
CCC
CE
EEN
NT
NTR
TR
RIIIC
C
CURL
LLA
A
ATTE
TEERR
RA
A
ALL B
BA
A
AN
N
ND
D WA
W A
ALLLK
K 2 1
15
5 8 1-
1-2
-2
2M
MI
MIIN
N OR
OR MA
M A
AC
C
CH
HI
HIIN
NE
NE HI
HIIP
PAAB
B
BD
D
DU
U
UCC
CTTI
TIIOON
ON
N,, FFO
O
OC
C
CU
U
USSO
ON
N D
DR
RI
RIIV
V
VIIIN
N
NG
G YYO
OU
O
UR
UR K
KN
N
NE
EEEEES
SOOU
U
UTT
TE
TEM
EMP
MPO
PO ST
STTA
A
ANN
ND
D
DIIIN
N
NG
G CA
C A
ALLLFF RA
R A
AIIS
ISE
SE 3 8 8 1-
1-2
-2
2M
M
MIIIN
N 2
2---S
SSE
EEC
C
CO
ON
ON
ND
D LO
LOW
OW
WE
ER
ERI
RIIN
N
NG
GPPH
HA
HA
ASSSE
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PR
R
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SSS
S AL
ALL
LL TH
TH
HE
E WA
W
A
AY
YUUP
P TTO
O YYO
O
OU
U
URR TTO
OE
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SS,, SST
TR
TR
RE
EETTC
TCCH
H
YOURCALVESATTHEBOTTOM,DON'TBOUNCE
TOTALSETVOLUME: 15
TOTALTRAININGTIME:
A
ARR
RN
N
NO
O
OLLLD
DPPR
R
REEES
SS
SS 2 1
12
2 9 1-
1-2
-2M
2MI
MIIN
N SSTTA
TAR
ART
RT YYO
O
OUU
URR SSH
H
HO
OU
OU
ULLLD
D
DE
EER
R
RS
S IIN
N
NT
TE
TER
ER
RN
N
NA
AL
ALL
LLY
LY R
RO
O
OTTA
TAT
ATE
TED
EDD,, GR
GRA
RA
ADD
DU
UA
UAL
ALL
LLY
LY EEX
XT
XTE
TEER
R
RN
N
NA
AL
ALLLLY
LY RRO
O
OTTA
TAT
ATE
TE
THEMASYOUPRESSUP
C
CLLLO
O
OS
SE
SE-
E-G
-GR
GR
RIIIP
P SM
SM
MIIITTTH
HMMA
AC
AC
CHH
HIIIN
NE
NE P
PR
R
REEES
SS
SS 2 1
15
5 9 1-
1-2
-2
2M
M
MIIIN
N SSH
HO
HOU
OU
ULLLD
D
DE
EER
R WI
W IID
D
DTTTH
H GR
GRI
RIP
IP, EL
ELB
LB
BOO
OWW
WS
SDDO
O
OWWN
WN AT
AT YYO
O
OU
U
URR SSIIID
D
DE
EES
S
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WEEK7: DAYS4-6
BLOCK2
8WEEKPEAKINGPHASE
RO
RO
OMM
MA
AN
ANI
NIIA
AN
AN DE
D EEA
A
ADD
DLLLIIF
IFT
FT 3 8 8 2
2---3
3M
3MI
MIN
IN FFO
O
OC
CU
CUS
US O
ON
N KE
KEE
EEP
EPI
PIN
IN
NG
G YYO
O
OUU
URR SP
SP
PIIN
INNEE N
NE
EU
EUT
UTR
TRRA
AL
ALL,, AN
ANT
NTE
TEER
R
RIIIO
O
ORRP
PE
EL
ELLV
VVIIC
IC TI
TIL
ILT
LT DU
D U
URR
RIIN
INNG
G TH
TH
HEE
ECCENTRIC
PA
PAU
AUS
USSEE B
BA
AR
ARB
RB
BEEELLLLL H
HI
IIP
P TTH
H
HR
RU
RU
USSSTT 2 1
10
0 9 2
2---3
3M
3MI
MIN
IN 3-
3-S
-SE
SEC
EC
CO
O
ONN
ND
DPPA
AU
AUS
USSEEE.. TU
TUC
UC
CKK YYO
OU
OUR
UR CH
C HI
HIN
IN AN
AN
ND
DRRIIIB
B CA
CA
AGG
GEE D
DO
O
OW
WN
WN
N,, ON
O N
NLLLY
YMMO
O
OVVVEE YO
YO
OU
U
UR
R
HIPS.USEAPAD
4
SSLLO
LOOW
W EEC
CC
CC
CEEEN
N
NTTR
TRI
RIIC
C G
GO
O
OB
B
BLLLEEETT SSQ
Q
QUU
UA
A
ATT 2 12
12 SST
TTEEEP
P
PSS 8 1
1---2
2M
2MI
MIN
IN 3-
3-S
-SE
SEC
ECCO
ON
ON
ND
D LLO
O
OW
W
WEEER
R
RIIN
INNG
GPPH
HA
HAS
ASE
SE.
E. SI
SIITT D
DO
O
OWW
WN
N
N,, K
KN
N
NEEE
EES
ES O
OU
UT
UT,
T, TO
TO
ORR
RSSO
SO U
UP
P
PRR
RIIIG
G
GH
HT
HT
Y
A EACHLEG
D SSEEEA
A
ATTTEEED
D LLEEG
E G C
CU
UR
UR
RLL 2 1
15
5 9 1
1---2
2M
2MI
MIN
IN FFO
OC
OC
CU
US
US O
ON
N SQ
SQ
QU
UE
UEE
EEZ
EZI
ZIN
IN
NG
G YYO
O
OU
U
URR HA
HAM
AMS
MSSTTTR
R
RIIN
INNG
GS
GS TO
TO MO
M O
OVVVEE TH
TH
HE
E WE
W EI
EIIG
GH
GHT
HT
C
CA
AB
AB
BLLLEE RO
RO
OPP
PEE P
PU
U
ULLLLLLTTTH
H
HR
RO
ROU
OUG
UG
GH
H 2 2
20
0 8 1
1---2
2M
2MI
MIN
IN FFO
O
OC
C
CU
US
US O
ON
N SQ
SQ
QU
UE
UEE
EEZ
EZI
ZIN
IN
NG
G YYO
O
OU
U
URRG
GL
LU
LUT
UTE
TES
ES TO
TO M
MO
O
OV
VVEE TH
TH
HE
EW
WE
EI
EIIG
G
GH
HT
HT
SSTTTA
AN
AN
ND
DI
DIIN
NG
NG C
CA
A
ALLLFF R
RA
A
AIIISSE
SE 3 1
12
2 8 1
1---2
2M
2MI
MIN
IN P
PR
R
REES
ESS
SS AL
ALLLL TH
TH
HE
EW
WA
AY
AY U
UP
P TO
TO YO
YO
OU
U
URR TO
TO
OEES
ES,
S, ST
STR
TR
REET
ETC
TCH
CH YYO
OU
OU
UR
R CA
CAL
ALLV
VVEEESS AT
AT TH
THE
HE B
BO
O
OTTT
TTO
TO
OM
M,
M,
DON'TBOUNCE
TOTALSETVOLUME: 18
TOTALTRAININGTIME:
PUSH #2 SE TS
TS REPS RPE/%1RM RES T 1 2 3 4 NO T
TE
ES LSRPE
B
BA
A
ARRB
RB
BEEELLLLL B
BE
EEN
NC
NCH
CH PR
P R
REEESSS
SS 4 5 8
82
2
2...5
5%
5% 2
2---3
3M
3MI
MIN
IN TU
TU
UCC
CK
K EL
ELLB
B
BOO
OWW
WSS A
AT
T A 45
4 5°
5° AN
A N
NG
G
GLLLEEE,, KE
K EE
EEP
EP YO
YO
OU
U
URR SC
SCA
CAP
APU
PUL
ULA
LAE
AE R
RE
EETTTR
R
RA
AC
ACT
CTE
TED
ED AN
A N
ND
D DE
D EEP
P
PR
R
REES
ESS
SSE
SED
ED
MILITARYPRESS/PUSHPRESS 3 4,
4, 4 8
82
2
2...5
5
5%
% 2
2---3
3M
3MI
MIN
IN FFIIIR
R
RSST
ST 4 R
RE
EP
EP
PSS MI
M IL
ILI
LIT
ITA
TA
AR
R
RYY P
PR
R
REES
ESS
SSS,, LA
LAS
ASSTT 4 R
RE
EP
EPS
PS P
PU
US
USH
SH P
PR
R
REES
ESS
SS ((U
US
U
SE
SE LE
LEG
EG D
DR
R
RIIV
IVVEEE))
COMPLEX
SSLLO
LOW
OW EEC
C
CC
C
CEEN
ENT
NTTR
RRIIIC
C DI
D IIP
P 3 8
8---1
1
10
0 8 1
1---2
2M
2MI
MIN
IN 3-
3-S
-SE
SEC
ECCO
O
ON
N
ND
D LLO
OW
OW
WEEER
R
RIIN
INNG
GPPH
HA
HAS
ASE
SE.
E. TU
TU
UCC
CK
K EL
E LLB
B
BOO
OWW
WSS AT
A T A 45
4 5°
5° AN
A N
NG
G
GLLLEEE,, LE
LEA
EAN
AN YYO
OU
OU
URR TO
TO
ORRRSSSO
O
FORWARD15°
FORWARD15°
5
TTR
RRIIIC
C
CE
EEP
PPSS V-
V-B
-BA
BA
AR
R PR
PR
REEESSSSSSD
D
DO
O
OWW
WNN 3 12
12
2---1
1
15
5 9 1
1---2
2
2M
MI
MIN
IN FFO
O
OC
C
CU
US
US O
ON
N SQ
SQU
QUE
UEE
EEZ
EZI
ZIN
IN
NG
G YYO
OU
OU
URR TR
TRRI
IC
IC
CE
EP
EPS
PS TO
TO
M
MO
O
OVVVEE TH
TH
HE
EW
WE
EI
EIIG
GH
GHT
HT
Y
A - -
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BLOCK2
LEGS/PUSH/PULL
PROGRAM
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WEEK8: DAYS1-3
BLOCK2
8WEEKPEAKINGPHASE
ROUND-BACKDUMBBELL45° 2 20
20 8 1-
1-2
-2M
2MI
MIIN
N U
UPPPPPE
PER
ER BBA
AC
ACCKK RRO
OU
OUN
UN
ND
D
DEEED
D
D,, D
DR
RRIIIVVE
VE YO
YOU
OU
URR H
HI
IIPPPSS IIN
N
NT
TTO
O TTH
HE
HE PPA
AD
AD LI
LIIK
KKEE A H
HI
IIPP TTH
HR
HRU
RU
USSSTT
1 HYPEREXTENSION
Y SSM
M
MIIT
ITH
TH M
MA
AACCCH
H
HIIIN
NE
NE RE
REV
E VE
VER
ERS
RSE
SE LU
LUN
U NG
NG
GEE 2 15
15 9 1-
1-2
-2M
2MI
MIIN
N SSIIITT BBAAC
A CCKKK,, SSTTTA
AR
ARRTT WI
WIITTTH
H YO
YOU
O U
URR WE
W EA
EAAKKKEER
ER LE
LEG
E G
A
D ENHANCED-ECCENTRICLEG 2 12
12 9 1-
1-2
-2M
2MI
MIIN
N HA
HAV
AVE
VE A TTRRRA
AI
AIIN
N
NIIN
ING
NG PPA
AR
ARRTTTN
N
NEER
ER PPU
U
USSSH
HDDO
O
OW
WN
WN O
ON
N TTH
HE
H
E PPA
AD
AD D
DU
UR
URRIIIN
NG
NG TTH
HE
H
E EC
ECC
CCE
CEN
EN
NTTTRRRIIICC
EXTENSION
ENHANCED-ECCENTRICLYINGLEG 2 12
12 9 1-
1-2
-2M
2MI
MIIN
N HA
HAV
AVE
VE A TTRRRA
AI
AIIN
N
NIIN
ING
NG PPA
AR
ARRTTTN
N
NEER
ER PPU
U
USSSH
HDDO
O
OW
WN
WN O
ON
N TTH
HE
H
E PPA
AD
AD D
DU
UR
URRIIIN
NG
NG TTH
HE
H
E EC
ECC
CCE
CEN
EN
NTTTRRRIIICC
CURL
LLAAATTE
TEERRRAAALL BA
BAAN
ND
ND WA
W AALLK
LK 2 15
15 8 1-
1-2
-2M
2MI
MIIN
N O
ORR MA
M AC
ACH
CHHIIIN
NE
NE H
HIIP
IP AAB
BBD
DU
DUC
UCCTTTIIIO
ON
ON
N,, FFO
O
OC
CU
CU
USS O
ON
N D
DR
RRIIIV
VVIIIN
NG
NG YO
YOU
OU
URR KKN
NE
NEE
EES
ES O
OU
U
UTT
TE
TEEM
M
MPPPO
O SST
TA
TAN
AND
NDI
DIN
IN
NG
G CCA
AALLLFF RA
RAI
AIISSE
SE 3 8 8 1-
1-2
-2M
2MI
MIIN
N 22---SSE
SEC
ECO
CON
ON
ND
D LLO
OW
OWE
WERERRIIIN
NG
NG PH
P HA
HAS
ASE
SE.
E. PPR
RREES
ESSSS AL
A LL
LL TTH
HE
HE WA
W AY
A YY U
UP
P TTO
O YO
YOU
OU
URR TTO
OE
OES
ESS,, SST
TTRRE
RET
ETTCCCH
H
'
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WEEK8: DAYS4-6
BLOCK2
8WEEKPEAKINGPHASE
R
RO
O
OMMA
MA
AN
NI
NIIA
A
ANND
DE
EEA
AD
AD
DLLI
LIF
IFT
FT 3 8 8 2-
2-3
-3
3M
M
MIIIN
N FFO
O
OC
C
CU
U
USSO
ON
N K
KE
EEE
EP
EP
PIIIN
N
NG
G YYO
O
OUU
URR SSP
PI
PIIN
N
NE
ENNE
EU
EU
UTTR
TR
RA
AL
AL,
L, A
AN
N
NTTE
TEERRI
RIIO
OR
OR P
PE
EL
ELV
LV
VIIIC
C TI
TIL
ILT
LT D
DU
U
URRI
RIIN
N
NG
G TTH
H
HE
E
ECCENTRIC
P
PA
A
AU
U
USSSE
EBBA
A
ARR
RB
B
BEEELLLLL HI
H IP
IP TTH
H
HR
R
RU
U
USSSTT 2 1
10
0 9 2-
2-3
-3
3M
M
MIIIN
N 3
3---S
SSE
EC
EC
CO
O
ONN
ND
D PA
PAU
AU
US
SE
SEE.. TTU
U
UCC
CKK YYO
OU
OUR
UR C
CH
H
HIIIN
NAAN
N
ND
D RI
RIB
IB C
CA
AG
AG
GEE D
DO
O
OW
WN
WN
N,, O
ON
NL
NLY
LY MO
M OV
OV
VE
E YYO
O
OU
U
UR
R
HIPS.USEAPAD
4 SSLLLO
O
OWW EEC
C
CC
CE
CEEN
NT
NTR
TRI
RIIC
C G
GO
O
OB
B
BLLLEEETT SQ
S Q
QU
U
UA
AT
AT 2 1
12
2 ST
S TTEEP
EP
PS
S 8 1-
1-2
-2
2M
M
MIIIN
N 3
3---S
SSE
EEC
C
CO
ON
ON
ND
D LO
LO
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BLOCK1
Asmentionedpreviously,Block1focusesprimarilyonmasteringtechnicalexecution
whilebuildingupalargeworkcapacitythroughprogressiveloadincreasesata
relativelyhighsetvolume.Thisworkcapacitywillequipuswiththeabilitiesneeded
tooptimizeresultsinBlock2oftheprogram,wherevolumeisdecreasedasintensity
(effort)isincreased.
WHYISTECHNIQUESOIMPORTANTINBLOCK1?
WHYISTECHNIQUE SOIMPORTANTINBLOCK1?
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2.RESULTS
Notonlydoesgoodtechniqueminimizeinjuryrisk,italsoloadsthetargeted
musclesmoreeffectively,whiledecreasingtheloadingofsynergisticandstabilizing
muscl
mu
muscles
scles
es [15].Alargedegreeofstrengthdevelopmentisdirectlytiedtotechnique
[15]
[15].Alargedegreeofstrengthdevelopmentisdirectlytiedtotechnique
developmentandbecauseoftheprimacyoftheprogressiveoverloadprinciple,it’s
safetosaythatafocusongettingstrongerintherepzonesincludedinthisprogram
willleadtogreatermusclegains.Thisallbeginswithgoodtechnique.
“ ”
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Forforminstructiononspecificexercises,Irecommendthefollowingfewresources:
NSCAExerciseTechniqueManu
NSCAExerciseTe chniqueManualforResistanceTrain
alforResistanceTraining2ndEdition
ing2ndEdition
ScottHerman’sYouTubeC
ScottHerman’sYouTubeChannel(search
hannel(searchforthespecific
forthespecificexercise)
exercise)
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descendataspeedthatfeelsnaturalforyou.
2.FULLRANGEOFMOTION
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Mysimplerecommendationis
Mysimplerecommendatio nistoinhaleduring
toinhaleduringtheeccentric(negative)andexhale
theeccentric(negative)andexhale
duringtheconcentric(positive).ThismayfeelawkwardatfirstsoIrecommend
payingcloseattentiontoyourbreathingduringyourwarmupsetssothatyou
payingcloseattentiontoyourbreathingduringyourwarmupsetsso thatyou
canbetter“engrain”thoseproperbreathinghabitsforyourheaviersets.Ifyour
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Generallyspeaking,themindmuscleconnectionshouldonlybeusedsparingly
Generallyspeaking,themindmuscleconnectionshouldonlybeusedsparingly(if (if
atall)onprimaryexerciseslikesquats,deadliftsandoverheadpressesastheseare
highlytechnique-focusedexercisesthatwillactivatealargemusclemassregardless
ofattentionalfocus.Forthesemovements,itisbettertofocusonthemovement
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carefulexecution),themainideawithBlock2istoapplyahighdegreeofeffort
bytakingsetsmuchclosertofailure.Nowthatyouhavemasteredformandbuilt
a“volumetolerance”itistimetolockinmentallyandgiveityourall.Block2uses
amuchmoreaggressiveprogressionmodalityandtakesadvantageofnon-linear
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