GORILLA SQUAD TRAINING MANUAL

GORILLA SQUAD STRENGTH

Welcome to the #GorillaSquad

Huge Harambe Program

Prepared For New Gorilla Squad Member

Within this packet is everything you need to get the strongest you have ever been in your
life.

Behind this page is an introduction followed by your customized program. Please read the
introduction page carefully so you can follow the program precisely how it was designed
for you.
 GORILLA SQUAD STRENGTH
Explanation & introduction

Thank you New Gorilla Squad Member for purchasing The Huge Harambe training
program.

BEFORE YOU GET STARTED:

Strength is a journey and to be successful you must learn to love the grind of training. This training will likely be something very different than you are used to, and
may take some time getting used to – but it WILL work.

Strength is an equation with only two variables – cross section area of the muscle and central nervous system firing efficiency. We achieve hypertrophy with higher
rep and higher volume schemes, and neuro-muscular efficiency by high intensity. Both of these are the primary goals in this program.

I program based on ranges of 'Rate of Perceived Exertion' (RPE) for auto-regulation. Auto-regulation is the body naturally controlling itself and monitoring fatigue by
only performing what you are capable of on a given day. To achieve your session for the day, you will see prescribed exercises, sets, reps, RPE range, and suggested
% range. You can find the weight you will be working with for the day by one of two ways.

1. RPE Range: The RPE range describes the difficulty in which all working sets for the day must fall within. If the RPE range is between 8-9, then all working sets
counted must be no easier than 8 and no harder than 9. Keep in mind if you are unsure between two numbers, you can use increments of 0.5.

2. Suggested %: These percentage numbers correspond to the specific exercise you are performing, not the compound competition movement. If you know your 1
rep max for a specific exercise, these percentages will give you a good guideline of the weight you should be working with. Tips to estimate your 1 rep max without
testing it are described below. When performed ideally, the RPE range and % Range will require the same challenge.

How to Calculate 1 Rep Max

REPS PERCENT REPS PERCENT
Tank Reps are the number of additional reps you 0.5 102.9% 10.5 71.6%
could have done in a set if you went to failure. 1 100.0% 11 70.3%
1.5 97.2% 11.5 69.1%
Reps Performed + Tank Reps = Reps 2 94.3% 12 67.8%
2.5 92.5% 12.5 66.6%
Find corresponding Percent from table
3 90.6% 13 65.3%
3.5 89.4% 13.5 64.1%
(Weight Performed/Percent) = New 1 Rep Max
4 88.1% 14 62.8%
4.5 86.9% 14.5 61.6%
5 85.6% 15 60.3%
Example: 5.5 84.4% 15.5 58.6%
6 83.1% 16 57.3%
500 pounds X 3 reps performed + 2 tank reps = 6.5 81.9% 16.5 56.0%
500 X 5 reps 7 80.7% 17 54.8%
7.5 79.4% 17.5 53.5%
5 Reps → 85.6% 8 78.1% 18 52.3%
8.5 76.8% 18.5 51.1%
500/.856 = 584 9 75.5% 19 49.9%
9.5 74.2% 19.5 48.7%
10 72.9% 20 47.5%
 Huge Harambe Program

Key Performance Indicator (KPI) Charts

120
PROGRAM TOTAL VOLUME 90%
PROGRAM NORMALIZED INTENSITY
Total Squat Normalized Volume
Total Bench Normalized Volume 80%
100 Total Deadlift Normalized Volume
70%
NORMALIZED VOLUME (# OF LIFTS)

NORMALIZED INTENSITY
80 60%

50%
60
40%

40 30%

20%
20 Total Squat Normalized Intensity
10% Total Bench Normalized Intensity
Total Deadlift Normalized Intensity
0 0%
1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
WEEK WEEK

40
SQUAT NORMALIZED VOLUME SQUAT INTENSITY
90%
Priority 1 Squat Normalized Volume
35 Priority 2 Squat Normalized Volume 80%
Priority 3 Squat Normalized Volume
NORMALIZED VOLUME (# OF LIFTS)

30 Peaking Squat Normalized Volume 70%

60%
25
INTENSITY

50%
20
40%
15
30%
10 Priority 1 Squat Intensity
20%
Priority 2 Squat Intensity
5 10% Priority 3 Squat Intensity
Peaking Squat Intensity
0 0%
1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
WEEK WEEK

45
BENCH PRESS NORMALIZED VOLUME 90%
BENCH PRESS INTENSITY
Priority 1 Bench Normalized Volume
40 Priority 2 Bench Normalized Volume 80%
NORMALIZED VOLUME (# OF LIFTS)

Priority 3 Bench Normalized Volume

35 70%
Peaking Bench Normalized Volume
30 60%
INTENSITY

25 50%

20 40%

15 30%
Priority 1 Bench Intensity
10 20% Priority 2 Bench Intensity
5 10% Priority 3 Bench Intensity
Peaking Bench Intensity
0 0%
1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
WEEK WEEK

40
DEADLIFT NORMALIZED VOLUME 90%
DEADLIFT INTENSITY
Priority 1 Deadlift Normalized Volume
35 Priority 2 Deadlift Normalized Volume 80%
NORMALIZED VOLUME (# OF LIFTS)

Priority 3 Deadlift Normalized Volume 70%

30
Peaking Deadlift Normalized Volume
60%
25
INTENSITY

50%
20
40%
15
30%
10 Priority 1 Deadlift Intensity
20%
Priority 2 Deadlift Intensity
5 10% Priority 3 Deadlift Intensity
Peaking Deadlift Intensity
0 0%
1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
WEEK WEEK
 Huge Harambe Program

Week: 1
Macrocycle: Hypertrophy Off-Season
Mesocycle: Hypertrophy Strength - High Volume/Moderate Intensity
Microcycle: Hypertrophy Block Realization
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7
Priority 1 2 3
General Movement Squat Squat Squat
Specific Movement Competition Style Squat 2" Above Parallel Pause Squat Front Squat
Sets 5 3 3
Program

Reps 7 7 10
RPE 5 - 6 5.5 - 6.5 5 - 6
Recommended % 68% - 70% 67% - 72% 60% - 63%

Lifter Comments +7 Drop Sets

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 4
General Movement Bench Bench Bench Triceps Shoulders
Specific Movement Competition Style Bench Close Grip Slingshot Bench Accomodating Resistance Bench Cable Pushdowns YTWL
Sets 5 3 3 5 5
Program

Reps 7 7 10 12 12
RPE 5 - 6 5.5 - 6.5 5 - 6 4.5 - 5.5 4.5 - 5.5
Recommended % 68% - 70% 67% - 72% 60% - 63% 56% - 56% 56% - 56%

Lifter Comments +7 Drop Sets

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 3
General Movement Deadlift Deadlift Latts Posterior Chain Abs
Specific Movement Competition Style Deadlift 2" Block Pulls Cable Pulldowns (Palms Facing) Weighted Glute Bridge Declie Sit Ups
Sets 5 3 3 5 3
Program

Reps 7 7 10 12 10
RPE 5 - 6 5.5 - 6.5 5 - 6 4.5 - 5.5 5 - 6
Recommended % 68% - 70% 67% - 72% 60% - 63% 56% - 56% 60% - 63%

Lifter Comments +7 Drop Sets

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 3 4 3 4 3
General Movement Quads Quads Hamstrings Hamstrings Abs
Specific Movement Close Stance Leg Press Leg Extension Dumbell Single Leg Stiff Leg Deadlift Leg Curls Ab Wheel
Sets 3 5 3 5 3
Program

Reps 10 12 10 12 10
RPE 5 - 6 4.5 - 5.5 5 - 6 4.5 - 5.5 5 - 6
Recommended % 60% - 63% 56% - 56% 60% - 63% 56% - 56% 60% - 63%

Lifter Comments +7 Drop Sets

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 2 3 4 3 4 3 4
General Movement Bench Triceps Triceps Shoulders Shoulders Biceps Biceps
Specific Movement 1/2 ROM Pin Press Skull Crushers Weighted Dips Seated Dumbell Military Press Shoulder Box Wave Bar Curls Cable Curls
Sets 3 3 5 3 5 3 5
Program

Reps 7 10 12 10 12 10 12
RPE 5.5 - 6.5 5 - 6 4.5 - 5.5 5 - 6 4.5 - 5.5 5 - 6 4.5 - 5.5
Recommended % 67% - 72% 60% - 63% 56% - 56% 60% - 63% 56% - 56% 60% - 63% 56% - 56%

Lifter Comments +7 Drop Sets +7 Drop Sets +7 Drop Sets

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 86 68%
Bench Press 107 69%
Deadlift 56 71%
 Huge Harambe Program

Week: 2
Macrocycle: Hypertrophy Off-Season
Mesocycle: Hypertrophy Strength - High Volume/Moderate Intensity
Microcycle: Hypertrophy/Volume Block 1
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7
Priority 1 2 3
General Movement Squat Squat Squat
Specific Movement Competition Style Squat Pause Squat Good Mornings
Sets 5 3 3
Program

Reps 7 7 10
RPE 5.5 - 6.5 6 - 7 5.5 - 6.5
Recommended % 67% - 72% 65% - 73% 59% - 64%

Lifter Comments +6 Drop Sets

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 4
General Movement Bench Bench Bench Triceps Shoulders
Specific Movement Competition Style Bench 1/2 ROM Pin Press Feet Up Bench Cable Kickbacks Shoulder Box
Sets 5 3 3 5 5
Program

Reps 7 7 10 12 12
RPE 5.5 - 6.5 6 - 7 5.5 - 6.5 5 - 6 5 - 6
Recommended % 67% - 72% 65% - 73% 59% - 64% 55% - 57% 55% - 57%

Lifter Comments +6 Drop Sets

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 3
General Movement Deadlift Deadlift Latts Posterior Chain Abs
Specific Movement Competition Style Deadlift Pause at Knees Deadlift Cable Pulldowns (Palms Facing) Pull Throughs Declie Sit Ups
Sets 5 3 3 5 3
Program

Reps 7 7 10 12 10
RPE 5.5 - 6.5 6 - 7 5.5 - 6.5 5 - 6 5.5 - 6.5
Recommended % 67% - 72% 65% - 73% 59% - 64% 55% - 57% 59% - 64%

Lifter Comments +6 Drop Sets

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 3 4 3 4 3
General Movement Quads Quads Hamstrings Hamstrings Abs
Specific Movement Barbell Step Up Leg Extension Dumbell Single Leg Stiff Leg Deadlift Leg Curls Ab Wheel
Sets 3 5 3 5 3
Program

Reps 10 12 10 12 10
RPE 5.5 - 6.5 5 - 6 5.5 - 6.5 5 - 6 5.5 - 6.5
Recommended % 59% - 64% 55% - 57% 59% - 64% 55% - 57% 59% - 64%

Lifter Comments +6 Drop Sets

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 2 3 4 3 4 3 4
General Movement Bench Triceps Triceps Shoulders Shoulders Biceps Biceps
Specific Movement 1/2 ROM Pin Press Skull Crushers Weighted Dips Dumbell Front/Side/Lateral Raises Band Shoulder Raises to Failure Dumbell Hammer Curls Isolation Curls
Sets 3 3 5 3 5 3 5
Program

Reps 7 10 12 10 12 10 12
RPE 6 - 7 5.5 - 6.5 5 - 6 5.5 - 6.5 5 - 6 5.5 - 6.5 5 - 6
Recommended % 65% - 73% 59% - 64% 55% - 57% 59% - 64% 55% - 57% 59% - 64% 55% - 57%

Lifter Comments +6 Drop Sets +6 Drop Sets +6 Drop Sets

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 86 69%
Bench Press 107 70%
Deadlift 56 72%
 Huge Harambe Program

Week: 3
Macrocycle: Hypertrophy Off-Season
Mesocycle: Hypertrophy Strength - High Volume/Moderate Intensity
Microcycle: Hypertrophy/Volume Block 2
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7
Priority 1 2 3
General Movement Squat Squat Squat
Specific Movement Competition Style Squat Pause Squat Front Squat
Sets 5 3 3
Program

Reps 7 7 10
RPE 6 - 7 6.5 - 7.5 6 - 7
Recommended % 65% - 73% 64% - 74% 57% - 65%

Lifter Comments +5 Drop Sets

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 4
General Movement Bench Bench Bench Triceps Shoulders
Specific Movement Competition Style Bench 3 Sec Pause Bench Close Grip Incline Bench Cable Pushdowns Band Shoulder Raises to Failure
Sets 5 3 3 5 5
Program

Reps 7 7 10 12 12
RPE 6 - 7 6.5 - 7.5 6 - 7 5.5 - 6.5 5.5 - 6.5
Recommended % 65% - 73% 64% - 74% 57% - 65% 54% - 59% 54% - 59%

Lifter Comments +5 Drop Sets

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 3
General Movement Deadlift Deadlift Latts Posterior Chain Abs
Specific Movement Competition Style Deadlift Pause at Knees Deadlift Latt Pulldowns Weighted Glute Bridge Declie Sit Ups
Sets 5 3 3 5 3
Program

Reps 7 7 10 12 10
RPE 6 - 7 6.5 - 7.5 6 - 7 5.5 - 6.5 6 - 7
Recommended % 65% - 73% 64% - 74% 57% - 65% 54% - 59% 57% - 65%

Lifter Comments +5 Drop Sets

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 3 4 3 4 3
General Movement Quads Quads Hamstrings Hamstrings Abs
Specific Movement Bulgarian Split Squat Leg Extension Dumbell Single Leg Stiff Leg Deadlift Physio Ball Leg Curl Ab Wheel
Sets 3 5 3 5 3
Program

Reps 10 12 10 12 10
RPE 6 - 7 5.5 - 6.5 6 - 7 5.5 - 6.5 6 - 7
Recommended % 57% - 65% 54% - 59% 57% - 65% 54% - 59% 57% - 65%

Lifter Comments +5 Drop Sets

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 2 3 4 3 4 3 4
General Movement Bench Triceps Triceps Shoulders Shoulders Biceps Biceps
Specific Movement Close Grip Slingshot Bench Dumbell Extension (Lying) Weighted Dips Dumbell Front/Side/Lateral Raises YTWL Barbell Curls Cable Curls
Sets 3 3 5 3 5 3 5
Program

Reps 7 10 12 10 12 10 12
RPE 6.5 - 7.5 6 - 7 5.5 - 6.5 6 - 7 5.5 - 6.5 6 - 7 5.5 - 6.5
Recommended % 64% - 74% 57% - 65% 54% - 59% 57% - 65% 54% - 59% 57% - 65% 54% - 59%

Lifter Comments +5 Drop Sets +5 Drop Sets +5 Drop Sets

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 86 71%
Bench Press 107 71%
Deadlift 56 73%
 Huge Harambe Program

Week: 4
Macrocycle: Hypertrophy Off-Season
Mesocycle: Hypertrophy Strength - High Volume/Moderate Intensity
Microcycle: Hypertrophy/Volume Block Taper
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7
Priority 1 2 3
General Movement Squat Squat Squat
Specific Movement Competition Style Squat Pause Squat Good Mornings
Sets 3 2 3
Program

Reps 7 7 10
RPE 5 - 6 5 - 6 4.5 - 5.5
Recommended % 68% - 70% 68% - 70% 62% - 62%

Lifter Comments

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 4
General Movement Bench Bench Bench Triceps Shoulders
Specific Movement Competition Style Bench Slingshot Bench Feet Up Bench Cable Pushdowns YTWL
Sets 3 2 3 3 3
Program

Reps 7 7 10 12 12
RPE 5 - 6 5 - 6 4.5 - 5.5 4.5 - 5.5 4.5 - 5.5
Recommended % 68% - 70% 68% - 70% 62% - 62% 56% - 56% 56% - 56%

Lifter Comments

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 3
General Movement Deadlift Deadlift Latts Posterior Chain Abs
Specific Movement Competition Style Deadlift Pause at Knees Deadlift Latt Pulldowns Glute Ham Raise Ab Wheel
Sets 3 2 3 3 3
Program

Reps 7 7 10 12 10
RPE 5 - 6 5 - 6 4.5 - 5.5 4.5 - 5.5 4.5 - 5.5
Recommended % 68% - 70% 68% - 70% 62% - 62% 56% - 56% 62% - 62%

Lifter Comments

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 3 4 3 4 3
General Movement Quads Quads Hamstrings Hamstrings Abs
Specific Movement Bulgarian Split Squat Leg Extension Dumbell Single Leg Stiff Leg Deadlift Leg Curls Ab Wheel
Sets 3 3 3 3 3
Program

Reps 10 12 10 12 10
RPE 4.5 - 5.5 4.5 - 5.5 4.5 - 5.5 4.5 - 5.5 4.5 - 5.5
Recommended % 62% - 62% 56% - 56% 62% - 62% 56% - 56% 62% - 62%

Lifter Comments

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 2 3 4 3 4 3 4
General Movement Bench Triceps Triceps Shoulders Shoulders Biceps Biceps
Specific Movement 1/2 ROM Pin Press Dumbell Extension (Overhead) Cable Kickbacks Seated Military Press Shoulder Box Barbell Curls Isolation Curls
Sets 2 3 3 3 3 3 3
Program

Reps 7 10 12 10 12 10 12
RPE 5 - 6 4.5 - 5.5 4.5 - 5.5 4.5 - 5.5 4.5 - 5.5 4.5 - 5.5 4.5 - 5.5
Recommended % 68% - 70% 62% - 62% 56% - 56% 62% - 62% 56% - 56% 62% - 62% 56% - 56%

Lifter Comments

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 65 66%
Bench Press 79 67%
Deadlift 35 70%
 Huge Harambe Program

Week: 5
Macrocycle: Hypertrophy Off-Season
Mesocycle: Base Strength - Moderate Volume/Moderate Intensity
Microcycle: Hypertrophy/Volume Block Realization
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7
Priority 1 2 3
General Movement Squat Squat Squat
Specific Movement Competition Style Squat Pause Squat Front Squat
Sets 5 3 3
Program

Reps 6 6 8
RPE 5 - 6 5.5 - 6.5 5 - 6
Recommended % 70% - 73% 69% - 74% 65% - 68%

Lifter Comments +7 Drop Sets

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 4
General Movement Bench Bench Bench Triceps Shoulders
Specific Movement Competition Style Bench 3 Sec Pause Bench Accomodating Resistance Bench Weighted Dips YTWL
Sets 5 3 3 5 5
Program

Reps 6 6 8 10 10
RPE 5 - 6 5.5 - 6.5 5 - 6 5 - 6 5 - 6
Recommended % 70% - 73% 69% - 74% 65% - 68% 60% - 63% 60% - 63%

Lifter Comments +7 Drop Sets

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 3
General Movement Deadlift Deadlift Latts Posterior Chain Abs
Specific Movement Competition Style Deadlift 2" Block Pulls Latt Pulldowns Weighted Glute Bridge Declie Sit Ups
Sets 5 3 3 5 3
Program

Reps 6 6 8 10 8
RPE 5 - 6 5.5 - 6.5 5 - 6 5 - 6 5 - 6
Recommended % 70% - 73% 69% - 74% 65% - 68% 60% - 63% 65% - 68%

Lifter Comments +7 Drop Sets

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 3 4 3 4 3
General Movement Quads Quads Hamstrings Hamstrings Abs
Specific Movement Close Stance Leg Press Leg Extension Dumbell Single Leg Stiff Leg Deadlift Physio Ball Leg Curl Declie Sit Ups
Sets 3 5 3 5 3
Program

Reps 8 10 8 10 8
RPE 5 - 6 5 - 6 5 - 6 5 - 6 5 - 6
Recommended % 65% - 68% 60% - 63% 65% - 68% 60% - 63% 65% - 68%

Lifter Comments +7 Drop Sets

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 2 3 4 3 4 3 4
General Movement Bench Triceps Triceps Shoulders Shoulders Biceps Biceps
Specific Movement Close Grip Slingshot Bench Skull Crushers Band Tricep Pushdown to Failure Seated Arnold Dumbell Press Band Shoulder Raises to Failure Wave Bar Curls Cable Curls
Sets 3 3 5 3 5 3 5
Program

Reps 6 8 10 8 10 8 10
RPE 5.5 - 6.5 5 - 6 5 - 6 5 - 6 5 - 6 5 - 6 5 - 6
Recommended % 69% - 74% 65% - 68% 60% - 63% 65% - 68% 60% - 63% 65% - 68% 60% - 63%

Lifter Comments +7 Drop Sets +7 Drop Sets +7 Drop Sets

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 72 72%
Bench Press 90 72%
Deadlift 48 73%
 Huge Harambe Program

Week: 6
Macrocycle: Hypertrophy Off-Season
Mesocycle: Base Strength - Moderate Volume/Moderate Intensity
Microcycle: General Strength Block 1
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7
Priority 1 2 3
General Movement Squat Squat Squat
Specific Movement Competition Style Squat 2" Above Parallel Pause Squat Accomodating Resistance Squat
Sets 5 3 3
Program

Reps 6 6 8
RPE 5.5 - 6.5 6 - 7 5.5 - 6.5
Recommended % 69% - 74% 68% - 76% 64% - 69%

Lifter Comments +6 Drop Sets

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 4
General Movement Bench Bench Bench Triceps Shoulders
Specific Movement Competition Style Bench 3 Sec Pause Bench Feet Up Bench Dumbell Kickbacks Band Shoulder Raises to Failure
Sets 5 3 3 5 5
Program

Reps 6 6 8 10 10
RPE 5.5 - 6.5 6 - 7 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5
Recommended % 69% - 74% 68% - 76% 64% - 69% 59% - 64% 59% - 64%

Lifter Comments +6 Drop Sets

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 3
General Movement Deadlift Deadlift Latts Posterior Chain Abs
Specific Movement Competition Style Deadlift 2" Block Pulls Cable Pulldowns (Palms Facing) Pull Throughs Ab Wheel
Sets 5 3 3 5 3
Program

Reps 6 6 8 10 8
RPE 5.5 - 6.5 6 - 7 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5
Recommended % 69% - 74% 68% - 76% 64% - 69% 59% - 64% 64% - 69%

Lifter Comments +6 Drop Sets

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 3 4 3 4 3
General Movement Quads Quads Hamstrings Hamstrings Abs
Specific Movement Barbell Lunge Leg Extension Glute Ham Raise Leg Curls Declie Sit Ups
Sets 3 5 3 5 3
Program

Reps 8 10 8 10 8
RPE 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5
Recommended % 64% - 69% 59% - 64% 64% - 69% 59% - 64% 64% - 69%

Lifter Comments +6 Drop Sets

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 2 3 4 3 4 3 4
General Movement Bench Triceps Triceps Shoulders Shoulders Biceps Biceps
Specific Movement Close Grip Slingshot Bench Skull Crushers Dumbell Kickbacks Seated Arnold Dumbell Press YTWL Wave Bar Curls Cable Curls
Sets 3 3 5 3 5 3 5
Program

Reps 6 8 10 8 10 8 10
RPE 6 - 7 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5
Recommended % 68% - 76% 64% - 69% 59% - 64% 64% - 69% 59% - 64% 64% - 69% 59% - 64%

Lifter Comments +6 Drop Sets +6 Drop Sets +6 Drop Sets

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 72 73%
Bench Press 90 73%
Deadlift 48 75%
 Huge Harambe Program

Week: 7
Macrocycle: Hypertrophy Off-Season
Mesocycle: Base Strength - Moderate Volume/Moderate Intensity
Microcycle: General Strength Block 2
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7
Priority 1 2 3
General Movement Squat Squat Squat
Specific Movement Competition Style Squat Pause Squat Front Squat
Sets 5 3 3
Program

Reps 6 6 8
RPE 6 - 7 6.5 - 7.5 6 - 7
Recommended % 68% - 76% 67% - 77% 63% - 70%

Lifter Comments +5 Drop Sets

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 4
General Movement Bench Bench Bench Triceps Shoulders
Specific Movement Competition Style Bench Close Grip Slingshot Bench Close Grip Incline Bench Weighted Dips Shoulder Box
Sets 5 3 3 5 5
Program

Reps 6 6 8 10 10
RPE 6 - 7 6.5 - 7.5 6 - 7 6 - 7 6 - 7
Recommended % 68% - 76% 67% - 77% 63% - 70% 57% - 65% 57% - 65%

Lifter Comments +5 Drop Sets

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 3
General Movement Deadlift Deadlift Latts Posterior Chain Abs
Specific Movement Competition Style Deadlift Pause at Knees Deadlift Cable Pulldowns (Palms Facing) Weighted Glute Bridge Declie Sit Ups
Sets 5 3 3 5 3
Program

Reps 6 6 8 10 8
RPE 6 - 7 6.5 - 7.5 6 - 7 6 - 7 6 - 7
Recommended % 68% - 76% 67% - 77% 63% - 70% 57% - 65% 63% - 70%

Lifter Comments +5 Drop Sets

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 3 4 3 4 3
General Movement Quads Quads Hamstrings Hamstrings Abs
Specific Movement Barbell Lunge Leg Extension Dumbell Single Leg Stiff Leg Deadlift Leg Curls Ab Wheel
Sets 3 5 3 5 3
Program

Reps 8 10 8 10 8
RPE 6 - 7 6 - 7 6 - 7 6 - 7 6 - 7
Recommended % 63% - 70% 57% - 65% 63% - 70% 57% - 65% 63% - 70%

Lifter Comments +5 Drop Sets

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 2 3 4 3 4 3 4
General Movement Bench Triceps Triceps Shoulders Shoulders Biceps Biceps
Specific Movement 3 Sec Pause Bench Dumbell Extension (Overhead) Band Tricep Pushdown to Failure Seated Arnold Dumbell Press Band Shoulder Raises to Failure Dumbell Curls Band Curls to Failure
Sets 3 3 5 3 5 3 5
Program

Reps 6 8 10 8 10 8 10
RPE 6.5 - 7.5 6 - 7 6 - 7 6 - 7 6 - 7 6 - 7 6 - 7
Recommended % 67% - 77% 63% - 70% 57% - 65% 63% - 70% 57% - 65% 63% - 70% 57% - 65%

Lifter Comments +5 Drop Sets +5 Drop Sets +5 Drop Sets

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 72 74%
Bench Press 90 75%
Deadlift 48 76%
 Huge Harambe Program

Week: 8
Macrocycle: Hypertrophy Off-Season
Mesocycle: Base Strength - Moderate Volume/Moderate Intensity
Microcycle: General Strength Block Taper
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7
Priority 1 2 3
General Movement Squat Squat Squat
Specific Movement Competition Style Squat 2" Above Parallel Pause Squat Accomodating Resistance Squat
Sets 3 2 3
Program

Reps 6 6 8
RPE 5 - 6 5 - 6 4.5 - 5.5
Recommended % 70% - 73% 70% - 73% 67% - 67%

Lifter Comments

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 4
General Movement Bench Bench Bench Triceps Shoulders
Specific Movement Competition Style Bench 3 Sec Pause Bench Close Grip Incline Bench Band Tricep Pushdown to Failure Shoulder Box
Sets 3 2 3 3 3
Program

Reps 6 6 8 10 10
RPE 5 - 6 5 - 6 4.5 - 5.5 4.5 - 5.5 4.5 - 5.5
Recommended % 70% - 73% 70% - 73% 67% - 67% 62% - 62% 62% - 62%

Lifter Comments

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 3
General Movement Deadlift Deadlift Latts Posterior Chain Abs
Specific Movement Competition Style Deadlift Snatch Grip Deadlift Latt Pulldowns Glute Ham Raise Declie Sit Ups
Sets 3 2 3 3 3
Program

Reps 6 6 8 10 8
RPE 5 - 6 5 - 6 4.5 - 5.5 4.5 - 5.5 4.5 - 5.5
Recommended % 70% - 73% 70% - 73% 67% - 67% 62% - 62% 67% - 67%

Lifter Comments

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 3 4 3 4 3
General Movement Quads Quads Hamstrings Hamstrings Abs
Specific Movement Barbell Step Up Leg Extension Dumbell Single Leg Stiff Leg Deadlift Physio Ball Leg Curl Declie Sit Ups
Sets 3 3 3 3 3
Program

Reps 8 10 8 10 8
RPE 4.5 - 5.5 4.5 - 5.5 4.5 - 5.5 4.5 - 5.5 4.5 - 5.5
Recommended % 67% - 67% 62% - 62% 67% - 67% 62% - 62% 67% - 67%

Lifter Comments

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 2 3 4 3 4 3 4
General Movement Bench Triceps Triceps Shoulders Shoulders Biceps Biceps
Specific Movement 3 Sec Pause Bench Skull Crushers Dumbell Kickbacks Seated Military Press YTWL Dumbell Hammer Curls Isolation Curls
Sets 2 3 3 3 3 3 3
Program

Reps 6 8 10 8 10 8 10
RPE 5 - 6 4.5 - 5.5 4.5 - 5.5 4.5 - 5.5 4.5 - 5.5 4.5 - 5.5 4.5 - 5.5
Recommended % 70% - 73% 67% - 67% 62% - 62% 67% - 67% 62% - 62% 67% - 67% 62% - 62%

Lifter Comments

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 54 70%
Bench Press 66 71%
Deadlift 30 73%
 Huge Harambe Program

Week: 9
Macrocycle: Hypertrophy Off-Season
Mesocycle: Realization Strength & Hypertrophy - Moderate Volume/High Intensity
Microcycle: General Strength Block Realization
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7
Priority 1 2 3
General Movement Squat Squat Squat
Specific Movement Competition Style Squat 2" Above Parallel Pause Squat Accomodating Resistance Squat
Sets 5 3 3
Program

Reps 5 5 6
RPE 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5
Recommended % 69% - 79% 69% - 79% 67% - 77%

Lifter Comments +7 Drop Sets

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 4
General Movement Bench Bench Bench Triceps Shoulders
Specific Movement Competition Style Bench 1/2 ROM Pin Press Close Grip Incline Bench Dumbell Kickbacks YTWL
Sets 5 3 3 5 5
Program

Reps 5 5 6 8 8
RPE 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6 - 7 6 - 7
Recommended % 69% - 79% 69% - 79% 67% - 77% 63% - 70% 63% - 70%

Lifter Comments +7 Drop Sets

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 3
General Movement Deadlift Deadlift Latts Posterior Chain Abs
Specific Movement Competition Style Deadlift Snatch Grip Deadlift Cable Pulldowns (Palms Facing) Weighted Glute Bridge Ab Wheel
Sets 5 3 3 5 3
Program

Reps 5 5 6 8 6
RPE 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6 - 7 6.5 - 7.5
Recommended % 69% - 79% 69% - 79% 67% - 77% 63% - 70% 67% - 77%

Lifter Comments +7 Drop Sets

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 3 4 3 4 3
General Movement Quads Quads Hamstrings Hamstrings Abs
Specific Movement Barbell Step Up Leg Extension Dumbell Single Leg Stiff Leg Deadlift Leg Curls Declie Sit Ups
Sets 3 5 3 5 3
Program

Reps 6 8 6 8 6
RPE 6.5 - 7.5 6 - 7 6.5 - 7.5 6 - 7 6.5 - 7.5
Recommended % 67% - 77% 63% - 70% 67% - 77% 63% - 70% 67% - 77%

Lifter Comments +7 Drop Sets

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 2 3 4 3 4 3 4
General Movement Bench Triceps Triceps Shoulders Shoulders Biceps Biceps
Specific Movement Slingshot Bench Dumbell Extension (Lying) Weighted Dips Cable Front/Side/Lateral Raises YTWL Dumbell Hammer Curls Band Curls to Failure
Sets 3 3 5 3 5 3 5
Program

Reps 5 6 8 6 8 6 8
RPE 6.5 - 7.5 6.5 - 7.5 6 - 7 6.5 - 7.5 6 - 7 6.5 - 7.5 6 - 7
Recommended % 69% - 79% 67% - 77% 63% - 70% 67% - 77% 63% - 70% 67% - 77% 63% - 70%

Lifter Comments +7 Drop Sets +7 Drop Sets +7 Drop Sets

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 58 79%
Bench Press 73 79%
Deadlift 40 79%
 Huge Harambe Program

Week: 10
Macrocycle: Hypertrophy Off-Season
Mesocycle: Peak Strength - Low Volume/High Intensity
Microcycle: Strength Block 1
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7
Priority 1 2 3
General Movement Squat Squat Squat
Specific Movement Competition Style Squat Pause Squat Good Mornings
Sets 5 3 3
Program

Reps 5 5 6
RPE 7 - 8 7 - 8 7 - 8
Recommended % 68% - 81% 68% - 81% 65% - 78%

Lifter Comments +6 Drop Sets

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 4
General Movement Bench Bench Bench Triceps Shoulders
Specific Movement Competition Style Bench Close Grip Slingshot Bench Accomodating Resistance Bench Cable Kickbacks YTWL
Sets 5 3 3 5 5
Program

Reps 5 5 6 8 8
RPE 7 - 8 7 - 8 7 - 8 6.5 - 7.5 6.5 - 7.5
Recommended % 68% - 81% 68% - 81% 65% - 78% 62% - 72% 62% - 72%

Lifter Comments +6 Drop Sets

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 3
General Movement Deadlift Deadlift Latts Posterior Chain Abs
Specific Movement Competition Style Deadlift Snatch Grip Deadlift Cable Pulldowns (Palms Facing) Glute Ham Raise Declie Sit Ups
Sets 5 3 3 5 3
Program

Reps 5 5 6 8 6
RPE 7 - 8 7 - 8 7 - 8 6.5 - 7.5 7 - 8
Recommended % 68% - 81% 68% - 81% 65% - 78% 62% - 72% 65% - 78%

Lifter Comments +6 Drop Sets

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 3 4 3 4 3
General Movement Quads Quads Hamstrings Hamstrings Abs
Specific Movement Bulgarian Split Squat Leg Extension Glute Ham Raise Physio Ball Leg Curl Ab Wheel
Sets 3 5 3 5 3
Program

Reps 6 8 6 8 6
RPE 7 - 8 6.5 - 7.5 7 - 8 6.5 - 7.5 7 - 8
Recommended % 65% - 78% 62% - 72% 65% - 78% 62% - 72% 65% - 78%

Lifter Comments +6 Drop Sets

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 2 3 4 3 4 3 4
General Movement Bench Triceps Triceps Shoulders Shoulders Biceps Biceps
Specific Movement Slingshot Bench Dumbell Extension (Overhead) Band Tricep Pushdown to Failure Dumbell Front/Side/Lateral Raises Band Shoulder Raises to Failure Dumbell Hammer Curls Cable Curls
Sets 3 3 5 3 5 3 5
Program

Reps 5 6 8 6 8 6 8
RPE 7 - 8 7 - 8 6.5 - 7.5 7 - 8 6.5 - 7.5 7 - 8 6.5 - 7.5
Recommended % 68% - 81% 65% - 78% 62% - 72% 65% - 78% 62% - 72% 65% - 78% 62% - 72%

Lifter Comments +6 Drop Sets +6 Drop Sets +6 Drop Sets

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 58 80%
Bench Press 73 80%
Deadlift 40 81%
 Huge Harambe Program

Week: 11
Macrocycle: Hypertrophy Off-Season
Mesocycle: Peak Strength - Low Volume/High Intensity
Microcycle: Strength Block 2
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7
Priority 1 2 3
General Movement Squat Squat Squat
Specific Movement Competition Style Squat Pause Squat Front Squat
Sets 5 3 3
Program

Reps 5 5 6
RPE 5 - 6 5 - 6 5 - 6
Recommended % 73% - 76% 73% - 76% 70% - 73%

Lifter Comments +5 Drop Sets

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 4
General Movement Bench Bench Bench Triceps Shoulders
Specific Movement Competition Style Bench 3 Sec Pause Bench Accomodating Resistance Bench Band Tricep Pushdown to Failure Shoulder Box
Sets 5 3 3 5 5
Program

Reps 5 5 6 8 8
RPE 5 - 6 5 - 6 5 - 6 4.5 - 5.5 4.5 - 5.5
Recommended % 73% - 76% 73% - 76% 70% - 73% 67% - 67% 67% - 67%

Lifter Comments +5 Drop Sets

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 3
General Movement Deadlift Deadlift Latts Posterior Chain Abs
Specific Movement Competition Style Deadlift Snatch Grip Deadlift Latt Pulldowns Weighted Glute Bridge Ab Wheel
Sets 5 3 3 5 3
Program

Reps 5 5 6 8 6
RPE 5 - 6 5 - 6 5 - 6 4.5 - 5.5 5 - 6
Recommended % 73% - 76% 73% - 76% 70% - 73% 67% - 67% 70% - 73%

Lifter Comments +5 Drop Sets

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 3 4 3 4 3
General Movement Quads Quads Hamstrings Hamstrings Abs
Specific Movement Bulgarian Split Squat Leg Extension Glute Ham Raise Leg Curls Declie Sit Ups
Sets 3 5 3 5 3
Program

Reps 6 8 6 8 6
RPE 5 - 6 4.5 - 5.5 5 - 6 4.5 - 5.5 5 - 6
Recommended % 70% - 73% 67% - 67% 70% - 73% 67% - 67% 70% - 73%

Lifter Comments +5 Drop Sets

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 2 3 4 3 4 3 4
General Movement Bench Triceps Triceps Shoulders Shoulders Biceps Biceps
Specific Movement 3 Sec Pause Bench Skull Crushers Band Tricep Pushdown to Failure Seated Military Press Shoulder Box Barbell Curls Band Curls to Failure
Sets 3 3 5 3 5 3 5
Program

Reps 5 6 8 6 8 6 8
RPE 5 - 6 5 - 6 4.5 - 5.5 5 - 6 4.5 - 5.5 5 - 6 4.5 - 5.5
Recommended % 73% - 76% 70% - 73% 67% - 67% 70% - 73% 67% - 67% 70% - 73% 67% - 67%

Lifter Comments +5 Drop Sets +5 Drop Sets +5 Drop Sets

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 58 75%
Bench Press 73 75%
Deadlift 40 76%
 Huge Harambe Program

Week: 12
Macrocycle: Hypertrophy Off-Season
Mesocycle: Peak Strength - Low Volume/High Intensity
Microcycle: Strength Block 3/Off Season Finale
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7
Priority 1 2 3
General Movement Squat Squat Squat
Specific Movement Competition Style Squat 2" Above Parallel Pin Squat Good Mornings
Sets 3 2 3
Program

Reps 5 5 6
RPE 8.5 - 9.5 8.5 - 9.5 8.5 - 9.5
Recommended % 64% - 84% 64% - 84% 62% - 82%

Lifter Comments

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 4
General Movement Bench Bench Bench Triceps Shoulders
Specific Movement Competition Style Bench Close Grip Slingshot Bench JM Press Cable Kickbacks YTWL
Sets 3 2 3 3 3
Program

Reps 5 5 6 8 8
RPE 8.5 - 9.5 8.5 - 9.5 8.5 - 9.5 8 - 9 8 - 9
Recommended % 64% - 84% 64% - 84% 62% - 82% 57% - 76% 57% - 76%

Lifter Comments

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 1 2 3 4 3
General Movement Deadlift Deadlift Latts Posterior Chain Abs
Specific Movement Competition Style Deadlift Pause at Knees Deadlift Latt Pulldowns Pull Throughs Ab Wheel
Sets 3 2 3 3 3
Program

Reps 5 5 6 8 6
RPE 8.5 - 9.5 8.5 - 9.5 8.5 - 9.5 8 - 9 8.5 - 9.5
Recommended % 64% - 84% 64% - 84% 62% - 82% 57% - 76% 62% - 82%

Lifter Comments

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 3 4 3 4 3
General Movement Quads Quads Hamstrings Hamstrings Abs
Specific Movement Barbell Lunge Leg Extension Dumbell Single Leg Stiff Leg Deadlift Physio Ball Leg Curl Ab Wheel
Sets 3 3 3 3 3
Program

Reps 6 8 6 8 6
RPE 8.5 - 9.5 8 - 9 8.5 - 9.5 8 - 9 8.5 - 9.5
Recommended % 62% - 82% 57% - 76% 62% - 82% 57% - 76% 62% - 82%

Lifter Comments

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6 Movement # 7

Priority 2 3 4 3 4 3 4
General Movement Bench Triceps Triceps Shoulders Shoulders Biceps Biceps
Specific Movement 3 Sec Pause Bench Dumbell Extension (Lying) Weighted Dips Seated Arnold Dumbell Press Shoulder Box Wave Bar Curls Cable Curls
Sets 2 3 3 3 3 3 3
Program

Reps 5 6 8 6 8 6 8
RPE 8.5 - 9.5 8.5 - 9.5 8 - 9 8.5 - 9.5 8 - 9 8.5 - 9.5 8 - 9
Recommended % 64% - 84% 62% - 82% 57% - 76% 62% - 82% 57% - 76% 62% - 82% 57% - 76%

Lifter Comments

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 43 83%
Bench Press 53 84%
Deadlift 25 84%