Core Lifts

Monday

Wednesday

Friday

Week 1

Squat

6x2x225

Week 1

Hang Clean

6x3x160

Week 1

Squat

6x3x225

Bench

6x3x220

Push Jerks

6x3x240

Bench

6x2x220

Week 2

Squat

6x2x225

Week 2

Hang Clean

6x4x160

Week 2

Squat

6x4x225

Bench

6x4x220

Push Jerks

6x4x240

Bench

6x2x220

Week 3

Squat

6x2x225

Week 3

Hang Clean

6x5x160

Week 3

Squat

6x5x225

Bench

6x5x220

Push Jerks

6x5x240

Bench

6x2x220

Week 4

Squat

6x2x225

Week 4

Hang Clean

6x6x160

Week 4

Squat

6x6x225

Bench

6x6x220

Push Jerks

6x6x240

Bench

6x2x220

Week 5

Squat

6x2x225

Week 5

Hang Clean

5x5x170

Week 5

Squat

5x5x240

Bench

5x5x235

Push Jerks

5x5x255

Bench

6x2x220

Week 6

Squat

6x2x225

Week 6

Hang Clean

5x5x170

Week 6

Squat

4x4x250

Bench

4x4x250

Push Jerks

5x5x255

Bench

6x2x220

Week 7

Squat

6x2x225

Week 7

Hang Clean

3x3x190

Week 7

Squat

3x3x265

Bench

3x3x260

Push Jerks

3x3x285

Bench

6x2x220

Week 8

Squat

6x2x225

Week 8

Hang Clean

2x2x200

Week 8

Squat

2x2x280

Bench

2x2x275

Push Jerks

2x2x300

Bench

6x2x220

Week 9

Squat

6x2x225

Week 9

Hang Clean

1x1x210

Week 9

Squat

1x1x295

Bench

1x1x290

Push Jerks

1x1x315

Bench

6x2x220

Week 10

REST

REST

Test MAX

for Squat/Bench/Clean/Jerk

AUXILIARY LIFTS

Monday

Wednesday

Friday

1RM

3 x 8

Incline D/B Press

70

3 x 10

Box Squats

140

3 x 6

Incline D/B Press

75

100

Incline

3 x 8

T-Bar Rows

140

3 x 10

Shrugs (Barbell)

140

3 x 6

T-Bar Rows

150

200

T-Bar

3 x 8

Overhead Mil Press

42

3 x 10

Leg Curls

56

3 x 6

Overhead Mil Press

45

45

Lunges

3 x 8

Lat Pull Downs

84

3 x 10

Calf Raises

210

3 x 6

Lat Pull Downs

90

120

Lat pulls

3 x 8

Lying Triceps Ext

70

3 x 10

Reverse WC

70

3 x 6

Lying Triceps Ext

75

100

Triceps

3 x 8

D/B Biceps Curl

56

Med Ball Circuit

3 x 6

D/B Biceps Curl

60

200

B Squats

3 x 8

T-Bar Rows

150

3 x 10

Shrugs (Barbell)

150

3 x 6

T-Bar Rows

160

200

Shrugs

3 x 8

Overhead Mil Press

45

3 x 10

Leg Curls

60

3 x 6

Overhead Mil Press

48

80

Leg Curls

3 x 8

Lunges

33.75

3 x 10

Dips

18.75

3 x 6

Lunges

36

25

Dips

3 x 8

Lat Pull Downs

90

3 x 10

Calf Raises

225

3 x 6

Lat Pull Downs

96

300

Calves

3 x 8

Lying Triceps Ext

75

3 x 10

Reverse WC

75

3 x 6

Lying Triceps Ext

80

100

WC

3 x 8

D/B Biceps Curl

60

Med Ball Circuit

3 x 6

D/B Biceps Curl

64

Round loads to nearest 5 lbs

3 x 8

Incline D/B Press

80

3 x 10

Box Squats

160

3 x 6

Incline D/B Press

84

3 x 8

T-Bar Rows

160

3 x 10

Shrugs (Barbell)

160

3 x 6

T-Bar Rows

168

3 x 8

Overhead Mil Press

48

3 x 10

Leg Curls

64

3 x 6

Overhead Mil Press

50.4

3 x 8

Lunges

36

3 x 10

Dips

20

3 x 6

Lunges

37.8

3 x 8

Lat Pull Downs

96

3 x 10

Calf Raises

240

3 x 6

Lat Pull Downs

100.8

3 x 8

Lying Triceps Ext

80

3 x 10

Reverse WC

80

3 x 6

Lying Triceps Ext

84

3 x 8

D/B Biceps Curl

64

Med Ball Circuit

3 x 6

D/B Biceps Curl

67.2

3 x 8

Incline D/B Press

84

3 x 10

Box Squats

168

3 x 6

Incline D/B Press

88

3 x 8

T-Bar Rows

168

3 x 10

Shrugs (Barbell)

168

3 x 6

T-Bar Rows

176

3 x 8

Overhead Mil Press

50.4

3 x 10

Leg Curls

67.2

3 x 6

Overhead Mil Press

52.8

3 x 8

Lunges

37.8

3 x 10

Dips

21

3 x 6

Lunges

39.6

3 x 8

Lat Pull Downs

100.8

3 x 10

Calf Raises

252

3 x 6

Lat Pull Downs

105.6

3 x 8

Lying Triceps Ext

84

3 x 10

Reverse WC

84

3 x 6

Lying Triceps Ext

88

3 x 8

D/B Biceps Curl

67.2

Med Ball Circuit

3 x 6

D/B Biceps Curl

70.4

3 x 8

Incline D/B Press

86

3 x 10

Box Squats

172

3 x 6

Incline D/B Press

90

3 x 8

T-Bar Rows

172

3 x 10

Shrugs (Barbell)

172

3 x 6

T-Bar Rows

180

3 x 8

Overhead Mil Press

51.6

3 x 10

Leg Curls

68.8

3 x 6

Overhead Mil Press

54

3 x 8

Lunges

38.7

3 x 10

Dips

21.5

3 x 6

Lunges

40.5

3 x 8

Lat Pull Downs

103.2

3 x 10

Calf Raises

258

3 x 6

Lat Pull Downs

108

3 x 8

Lying Triceps Ext

86

3 x 10

Reverse WC

86

3 x 6

Lying Triceps Ext

90

3 x 8

D/B Biceps Curl

68.8

Med Ball Circuit

3 x 6

D/B Biceps Curl

72

3 x 8

Incline D/B Press

90

3 x 10

Box Squats

180

3 x 6

Incline D/B Press

94

3 x 8

T-Bar Rows

180

3 x 10

Shrugs (Barbell)

180

3 x 6

T-Bar Rows

188

3 x 8

Overhead Mil Press

54

3 x 10

Leg Curls

72

3 x 6

Overhead Mil Press

56.4

3 x 8

Lunges

40.5

3 x 10

Dips

22.5

3 x 6

Lunges

42.3

3 x 8

Lat Pull Downs

108

3 x 10

Calf Raises

270

3 x 6

Lat Pull Downs

112.8

3 x 8

Lying Triceps Ext

90

3 x 10

Reverse WC

90

3 x 6

Lying Triceps Ext

94

3 x 8

D/B Biceps Curl

72

Med Ball Circuit

3 x 6

D/B Biceps Curl

75.2

3 x 8

Incline D/B Press

94

3 x 10

Box Squats

188

3 x 6

Incline D/B Press

97

3 x 8

T-Bar Rows

188

3 x 10

Shrugs (Barbell)

188

3 x 6

T-Bar Rows

194

3 x 8

Overhead Mil Press

94

3 x 10

Leg Curls

75.2

3 x 6

Overhead Mil Press

58.2

3 x 8

Lunges

42.3

3 x 10

Dips

23.5

3 x 6

Lunges

43.65

3 x 8

Lat Pull Downs

112.8

3 x 10

Calf Raises

282

3 x 6

Lat Pull Downs

116.4

3 x 8

Lying Triceps Ext

94

3 x 10

Reverse WC

94

3 x 6

Lying Triceps Ext

97

3 x 8

D/B Biceps Curl

75.2

Med Ball Circuit

3 x 6

D/B Biceps Curl

77.6

3 x 8

Incline D/B Press

97

3 x 10

Box Squats

194

3 x 6

Incline D/B Press

100

3 x 8

T-Bar Rows

194

3 x 10

Shrugs (Barbell)

194

3 x 6

T-Bar Rows

200

3 x 8

Overhead Mil Press

58.2

3 x 10

Leg Curls

77.6

3 x 6

Overhead Mil Press

60

3 x 8

Lunges

43.65

3 x 10

Dips

24.25

3 x 6

Lunges

45

3 x 8

Lat Pull Downs

116.4

3 x 10

Calf Raises

291

3 x 6

Lat Pull Downs

120

3 x 8

Lying Triceps Ext

97

3 x 10

Reverse WC

97

3 x 6

Lying Triceps Ext

100

3 x 8

D/B Biceps Curl

77.6

Med Ball Circuit

3 x 6

D/B Biceps Curl

80

3 x 8

Incline D/B Press

100

3 x 10

Box Squats

200

3 x 6

Incline D/B Press

200

3 x 8

T-Bar Rows

200

3 x 10

Shrugs (Barbell)

200

3 x 6

T-Bar Rows

200

3 x 8

Overhead Mil Press

60

3 x 10

Leg Curls

80

3 x 6

Overhead Mil Press

80

3 x 8

Lunges

45

3 x 10

Dips

25

3 x 6

Lunges

25

3 x 8

Lat Pull Downs

120

3 x 10

Calf Raises

300

3 x 6

Lat Pull Downs

300

3 x 8

Lying Triceps Ext

100

3 x 10

Reverse WC

100

3 x 6

Lying Triceps Ext

100

3 x 8

D/B Biceps Curl

80

Med Ball Circuit

3 x 6

D/B Biceps Curl

#VALUE!

Week 10

REST

REST

REST