Why Settlage Size & Strength?

This Settlage Size & Strength Program is a programmed designed to build some big, quality, dense, muscle, and use those bigger, harder muscles to get even bigger, and most importantly stronger! This is a long journey. Six months is a long time. Quality size and strength does not happen overnight. It takes time to make such a serious change in your body. There are many myths, misconceptions, and mistakes, people make when trying to bulk. Ever heard of a dirty bulk? Or have you heard anyone say, “I’m going to bulk”, but they still do hours of cardio so they can keep their 6 pack? I have made all these mistakes. My first bulk I stuffed my face with food, not always clean food, and gained 30lbs in three months and a substantial amount of body fat. Not to mention, I didn’t make as many strength gains as I wanted either, and I lost all the conditioning and endurance I had developed previous to the bulk. Since then I have several more bulking cycles, each better and more productive than the last. My mission with this program is to help you get BIG without gaining a crazy amount of body fat, and get STRONG.

WHAT YOU WILL NEED?

To do this program, you will need a weightlifting belt, or a powerlifting belt, shoes for squatting and deadlifting (flat soled shoes like Chuck Taylors will work great for both squats and deadlifts. If you prefer a Olympic weightlifting shoe with an elevated heel for squats, that’s fine. I use Reebok Lifters 2.0 Plus for squats, and Chuck Taylors for deadlifts) and a gym with the equipment necessary to do squats, bench presses, deadlifts, pull ups, dips, plenty of dumbbells, and cable machines/access to resistance bands of varying resistances.

HOW DO I KNOW IF I SHOULD DO THIS SIZE & STRENGTH PROGRAM?

If you are someone who looking to gain size and strength this program is for you. If you feel like you are fresh out of your beginner gains, and want to continue progressing in your lifts, this program is for you. If you are looking to get bigger for football, or put on some size for a future bodybuilding show, this program is for you. This program is designed to help those “hard gainers” and people who want to bulk up without gaining too much bodyfat.

CAN I DO THIS PROGRAM IF I AM A HARD GAINER?

Again, YES! I was what you would call a hard gainer. I couldn’t gain any weight when I was wrestling no matter how hard I tried. It wasn’t until I completely changed how I was training and how I ate that I slowly began to gain more weight.

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Day 1 of Settlage Size & Strength.  Body weight 155lbs.
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Week 8 of Settlage Size & Strength. Body weight: 163lbs.

WILL I GAIN A LOT OF BODY FAT?

If you stick to your nutrition plan and follow the workouts as they are perscribed, you should experience minimal fat gain. Notice how i said minimal, not zero fat gain. Gaining weight means you have to gain some fat along with all the muscle you are building. Don’t worry, *SPOILER WARNING* there is a leaning out phase that will be available just about the time this program comes to an end.

WHAT IF I’M A BEGINNER AND HAVE NEVER LIFTED BEFORE?

This program is scalable for all fitness levels. Whether this is the first workout program you choose, or you are a seasoned lifter looking for something new, the workouts can be scaled up or down to meet your fitness needs.

SETTLAGE SIZE & STRENGTH PRICING:

6 Month Size & Strength Program Pricing:

Program Payment Plan Cost Description
Settlage Size & Strength One Time Payment

Month-to-Month

$525 (Best Value)

$95/month

Full access to all 24 weeks of Settlage Size & Strength, private Facebook group, live Q&A’s, weekly check ins and monthly FaceTime calls.
Settlage Size & Strength (Personalized Programming) One Time Payment

$600

Full access to all 24 weeks of Settlage Size & Strength tailored specifically to your athletic needs and resources, and bodytype, customized nutrition plan, private Facebook group, live Q&A’s, daily check ins and weekly FaceTime calls.

If you are ready to gain some SIZE & STRENGTH, fill out the fields below to sign up for the newsletter!

Why #SUBMISSIONSHREDDED?

#SUMISSIONSHREDDED is a training program made for wrestlers, Brazilian Jiu Jitsu, and submission grappling athletes, made by a former high school wrestler, current BJJ and submission grappling athlete and life long lifter; Me. I have tried many sports, but my one love always came back to grappling focused combat sports. Through the seven plus years of training, I have utilized many different strength and conditioning programs to achieve different goals throughout my grappling career. I constructed this program based off of how I have prepared for the weight cut and conditioning training of my last two competitions earlier this year and had great success. My main goals and big focus for this program were to get stay strong, build on my conditioning, and have an easy weight cut where I can be the biggest strongest competitor in my weight class.

WHAT YOU WILL NEED:

To do this program, you will need a weightlifting belt, or a powerlifting belt, and a gym with the equipment necessary to do squats, bench presses, deadlifts, pull ups, dips, and plenty of dumbbells.

HOW DO I KNOW IF I SHOULD DO #SUBMISSIONSHREDDED?

Here are just a few questions for you: Do you pin most of your opponents in the first period? Do you lose the majority of your matches by points or pin in the third period? At the end of a match do you find yourself exhausted mounted and hanging on for dear life? If you answered YES to any of these questions, then this program is for you. The focus of this program is to build your aerobic and anaerobic capacity to push the pace of a match, as well as serve as a way to train to cut weight if need be.

CAN I USE THIS PROGRAM TO CUT WEIGHT?

Yes! There will be two versions available, one for straight conditioning, and one for conditioning with a weight cut bias.

WILL I LOSE THE STRENGTH GAINS I MADE FROM #SUBMISSIONSTRONG?

No! This program is still rooted in strength. This program will have you lifting heavy to maintain the strength you’ve worked so hard to obtain, but will help you become a better athlete through the development of your conditioning.

IS THIS PROGRAM JUST FOR BJJ/SUBMISSION GRAPPLING ATHLETES?

No it is not. This is an inclusive strength program designed for ALL grappling athletes. Wrestlers in competing in both collegiate, freestyle, and greco, as well as traditional Brazilian Jiu Jitsu practitioners, and the No-Gi submission grappling crowd. The athletic demands of all these grappling sports are relatively the same despite different techniques and rule sets.

CAN I DO THIS PROGRAM WHILE IN SEASON?

There are going to be two version of #SUBMISSIONSHREDDED. One for the off season, and a slightly different one meant for in season training that includes a weight cut

WHAT IF I’M A BEGINNER AND HAVE NEVER LIFTED BEFORE?

This program can be easily tailored to your experience level as a lifter. If you are someone who is just getting into sport specific strength and conditioning, you can choose the scaled version of the workouts.

#SUBMISSIONSHREDDED PRICING:

#SUBMISISONSHREDDED

Program Payment Plan Price Description
#SUBMISISONSHREDDED One Time

$260

Full acess to all 12 weeks of #SUBMISSIONSHREDDED, private Facebook group, live Q&A’s, weekly checkins and monthly FaceTime calls.
#SUBMISISONSHREDDED Month-to-Month

$95

Full acess to all 12 weeks of #SUBMISSIONSHREDDED, private Facebook group, live Q&A’s, weekly checkins and monthly FaceTime calls.
#SUBMISISONSHREDDED (Personalized Programming) One Time

$300

Full acess to all 12 weeks of #SUBMISSIONSHREDDED tailored specifically to your athletic needs and resources, and bodytype, customized nutrition plan, private Facebook group, live Q&A’s, daily checkins and weekly FaceTime calls.

If you’re interested in #SUBMISSIONSHREDDED, fill out the fields below to sign up for the newsletter!

 

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3 Days Before Weigh In From GrapplingX Elk Grove 2017

Why #SUBMISSIONSTRONG?

#SUMISSIONSTRONG is a training program made for wrestlers, Brazilian Jiu Jitsu, and submission grappling athletes, made by a former high school wrestler, current BJJ and submission grappling athlete and life long lifter; Me. I have tried many sports, but my one love always came back to grappling focused combat sports. Through the seven plus years of training, I have utilized many different strength and conditioning programs to achieve different goals throughout my grappling career. I constructed this program based off of how I prepared for my last two competitions earlier this year and had great success. My main goals and big focus for this program were to get crazy strong, keep most of my conditioning, and not get too big to the point where I wouldn’t make weight. In this program you can expect to get big, strong, all while still being able to make weight.

WHAT YOU WILL NEED:

To do this program, you will need a weightlifting belt, or a powerlifting belt, and a gym with the equipment necessary to do squats, bench presses, deadlifts, pull ups, dips, and plenty of dumbbells.

HOW DO I KNOW IF I SHOULD DO SUBMISSION STRONG?

Some question for you: Do you lose most of your matches by pin? Do you have a hard time escaping from mount? Do you have a hard time finishing takedowns or maintaining position? If your answer is YES to any of these questions. Then YES this program is for you! Strength is essential to finishing pins, as well as not being pinned. Someone can be a better wrestler than you technically and expose your back for some near fall points, but if you are strong enough to defend and keep moving, chances are you can get back to your belly and stay in the match. Of course we never want to even get in the situation in the first place.

Being a stronger wrestler will allow you to fight harder for advantageous positions and stay on the offensive. Strength in crucial to finishing a takedown. You can have the most amazing takedown technique, but if you are unable to produce the force behind it, forget about it. For you BJJ and submission grappling guys, if you can’t finish a takedown, you can’t engage fight. Even if you’re someone who plays a heavy guard game, you need the strength to hold your opponent in position and control his/her body.

IS THIS PROGRAM JUST FOR BJJ/SUBMISSION GRAPPLING ATHLETES?

No it is not. This is an inclusive strength program designed for ALL grappling athletes. Wrestlers in competing in both collegiate, freestyle, and greco, as well as traditional Brazilian Jiu Jitsu practitioners, and the No-Gi submission grappling crowd. The athletic demands of all these grappling sports are relatively the same despite different techniques and rule sets.

CAN I DO THIS PROGRAM WHILE IN SEASON?

There are going to be two version of #SUBMISSIONSTRONG. One for the off season, and a slightly different one meant for in season training.

I DON’T WANT TO GROW OUT OF MY WEIGHT CLASS. CAN I STILL DO THIS PROGRAM?

Of course you can! Through proper nutrition and training, you can still get crazy strong without having to grow out of your weight class. Although, this program is best used for someone who is already small for their weight class and is looking to get stronger for that weight class.

CAN I USE THIS PROGRAM TO CUT WEIGHT?

You can, but it wouldn’t help you cut weight at all. If you are looking for a program that is for a weight cut and /or conditioning, peep #SUBMISSIONSHREDDED.

WILL I LOSE THE CONDITIONING I

GAINED FROM #SUBMISSIONSHREDDED?

If you follow the workout program, stick to the nutrition guide, and recover well, you shouldn’t lose any conditioning. That goes to say you might not necessarily PR your mile time, but are you trying to run fast or get strong to win matches?

WHAT IF I’M A BEGINNER AND HAVE NEVER LIFTED BEFORE?

This program can be easily tailored to your experience level as a lifter. If you are someone who is just getting into sport specific strength and conditioning, you can choose the scaled version of the workouts.

#SUBMISSIONSTRONG PRICING:

#SUBMISISONSTRONG
Program Payment Plan Price Description
#SUBMISISONSTRONG One Time

$260 (Best Value)

Full access to all 12 weeks of #SUBMISSIONSTRONG, private Facebook group, live Q&A’s, weekly check-ins and monthly FaceTime calls.
#SUBMISISONSTRONG Month-to-Month

$95

Full access to all 12 weeks of #SUBMISSIONSTRONG, private Facebook group, live Q&A’s, weekly check-ins and monthly FaceTime calls.
#SUBMISISONSTRONG (Personalized Programming) One Time

$300

Full access to all 12 weeks of #SUBMISSIONSTRONG tailored specifically to your athletic needs and resources, and bodytype, customized nutrition plan, private Facebook group, live Q&A’s, daily check-ins and weekly FaceTime calls.

If you’re interested in getting #SUBMISSIONSTRONG, fill out the fields below to sign up for the newsletter!

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Basic 12 Week Strength Program (Program Overview)

This 12 week training cycle is for those that want to build a solid base of strength in the squat, bench, and deadlift and strict press. This 12 week program was inspired by Jim Wendler’s 5/3/1 training method, and includes accessory work for each muscle group.

Jim Wendler. His book “5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength” goes way more in depth into the science and principals of this effective training method.

The program is broken up into 3 different phases. The first phase you will be working with a 5 rep max for the squat, bench, deadlift, and the strict press. The second a 3 rep max, and the last phase a 1 rep max. Each workout will have the prescribed percentages for each main lift (Ex. Day 1 of phase 1 will be, 70% of 5RM 5×5). You will increase in the percentage of your max for three weeks of each phase and the last week will be a deload week where the percentages are significantly lower.

Training intensity is defined as how close a certain prescription is to your max (Ex. 70% of a 1RM is moderate intensity, while 90% of a 1RM is high intensity). As we increase the percentages for the first 3 weeks of each phase, training intensity will go up. Training intensity will go down during the deload week.

Training volume is defined as how many sets and reps you are doing. (Ex. Back squats for 3×1 is low volume, while back squat 10×3 is high volume). Like training intensity mentioned before, training volume will increase for the first 3 weeks of each phase, then go down during the deload week.

The accessory work included in this program is designed to work some of the smaller muscles more directly that are not specifically targeted in the large functional lifts. Not only will it help maintain the health of your body as a whole, but who doesn’t like a good ol’ pump sesh? This addition to the program was largely inspired by Cory Gregory from Max Effort Muscle. He is largely responsible, with the help of Olympic weightlifting coach John Broz, for popularizing the squat everyday method. He is a huge fan of lunges and was the one who got me hooked on lunges and lots of bodybuilding moves after the big compound lifts. This method isn’t anything new or ground breaking, but Cory was the one who got me hooked on it.

Cory Gregory. For more info on Cory and all his crazy workouts, head to CoryGfitness.com.

The program is listed as Day 1, Day 2, and Day 3. These do not need to be done in succession. It is preferred to have at least one day of rest between training days. If you have a busy week and have to do the work outs three days in a row it is not the end of the world, although it is always good to give your body a rest of hard training. One example week of training would be to train on Monday, Wednesday, and Friday, resting and recovering all the other days. Rest is just as an important part of training just as much as the working out is, so don’t skip rest days and make sure you are sleeping enough, eating right and taking care of your body through mobility and stretching.

Train hard and recover well. If you have any questions, never hesitate to ask on Instagram, Twitter or Snapchat all @settlagesac.

 

Here is a PDF of the program in an Excel sheet for you guys who hate long threads of text.

12 WEEK BEGINNER STRENGTH PROGRAM

Week 1:

Mon.

  • Back Squat/ Front Squat: Work up to a 5RM (Pick only one. You’ll be doing this squat variation for the next 12 weeks)
    • 75% of 5RM, 5×5
  • Bench Press: Work up to a 5RM.
    • 75% of 5RM, 5×5
  • Superset:
    • Leg Extension: 3×12
    • Leg Curls: 3×12
  • Superset:
    • Back Ext. 3×15
    • Weighted Crunches: 3×30

Wed.

  • Back Squat/Front Squat (whichever you tested on Monday):
    • 75% of 5RM, 5×5
  • Deadlift: work up to a 5RM.
    • 75% of 5RM, 3×5
  • Superset:
    • Bench Press: 3×15
    • Seated Rows: 3×15
  • Superset:
    • Incline Bench: 3×15
    • Pull Ups: 3x Sub-Maximal reps
  • Triset:
    • Back Ext. 3×15
    • Leg Curls: 3×15
    • Weighted crunches: 3×30

Fri.

  • Back Squat/Front Squat (Whichever you tested on Monday):
    • 75% of 5RM, 5×5
  • Strict Press: Work up to a 5RM.
    • 75% of 5RM, 5×5
  • Triset:
    • Full Frontals: 3×12
    • DB or Cable Lat Raises: 3×12
    • Rear Delt Flys: 3×12
  • Superset:
    • Pick 1 Tricep movement: 3×20
    • Pick 1 Bicep movement: 3×20

Week 2:

Mon.

  • Back Squat/Front Squat: Go off of your 5RM you established in Week 1.
    • 85% of 5RM, 5×5
  • Bench Press: Go off of your 5RM you established in Week 1.
    • 85% of 5RM, 5×5
  • Superset:
    • Leg Extension: 4×12
    • Leg Curls: 4×12
  • Triset:
    • Back ext. 4×15
    • Leg Curls: 4×15
    • Weighted crunches: 4×30

Wed.

  • Back Squat/Front Squat: Go off of your 5RM you established in Week 1.
    • 85% of 5RM, 5×5
  • Deadlift: Go off of your 5RM you established in Week 1.
    • 85% of 5RM, 4×5
  • Superset:
    • Bench Press: 4×15
    • Seated Rows: 4×15
  • Superset:
    • Incline Bench: 4×15
    • Pull Ups: 4x Sub-Maximal reps
  • Triset:
    • Back Ext. 4×15
    • Leg Curls: 4×15
    • Weighted Crunches: 4×30

Fri.

  • Back Squat/Front Squat: Go off of your 5RM you established in Week 1.
    • 85% of 5RM, 5×5
  • Strict Press: Go off of your 5RM you established in Week 1.
    • 85% of 5RM, 5×5
  • Triset:
    • Full Frontals: 4×12
    • DB or Cable Lat Raises: 4×12
    • Rear Delt Flys: 4×12
  • Superset:
    • Pick 1 Tricep movement: 4×20
    • Pick 1 Bicep movement: 4×2

Week 3:

Mon.

  • Back Squat/Front Squat: Go off of your 5RM you established in Week 1.
    • 90% of 5RM, 5×5
  • Bench Press: Go off of your 5RM you established in Week 1.
    • 90% of 5RM, 5×5
  • Superset: Go off of your 5RM you established in Week 1.
    • Leg Extension: 5×12
    • Leg Curls: 5×12
  • Triset:
    • Back Ext. 5×15
    • Leg Curls: 5×15
    • Weighted Crunches: 5×30

Wed.

  • Back Squat/Front Squat: Go off of your 5RM you established in Week 1.
    • 90% of 5RM, 5×5
  • Deadlift: Go off of your 5RM you established in Week 1.
    • 90% of 5RM, 5×5
  • Superset:
    • Bench Press: 5×15
    • Seated Rows: 5×15
  • Superset:
    • Incline bench: 5×15
    • Pull Ups: 5x Sub-Maximal reps
  • Triset:
    • Back Ext. 5×15
    • Leg Curls: 5×15
    • Weighted Crunches: 5×30

Fri.

  • Back Squat/Front Squat: Go off of your 5RM you established in Week 1.
    • 90% of 5RM, 5×5
  • Strict Press: Go off of your 5RM you established in Week 1.
    • 90% of 5RM, 5×5
  • Triset:
    • Full Frontals: 5×12
    • DB or Cable Lat Raises: 5×12
    • Rear Delt Flys: 5×12
  • Superset:
    • Pick 1 Tricep movement: 5×20
    • Pick 1 Bicep movement: 5×20

Week 4:

Mon.

  • Back Squat/Front Squat: Go off of your 5RM you established in Week 1.
    • 60% of 5RM, 2×5
  • Bench Press: Go off of your 5RM you established in Week 1.
    • 60% of 5RM, 2×5
  • Superset:
    • Leg Extension: 2×12
    • Leg Curls: 2×12
  • Triset:
    • Back ext. 2×15
    • Leg Curls: 2×15
    • Weighted crunches: 2×30

Wed.

  • Back Squat/Front Squat:
    • 60% of 5RM, 2×5
  • Deadlift: Go off of your 5RM you established in Week 1.
    • 60% of 5RM, 2×5
  • Superset:
    • Bench Press: 2×15
    • Seated Rows: 2×15
  • Superset:
    • Incline bench: 2×15
    • Pull Ups: 2x Sub-Maximal reps
  • Triset:
    • Back ext. 2×15
    • Leg Curls: 2×15
    • Weighted crunches: 2×30

Fri.

  • Back Squat/Front Squat: Go off of your 5RM you established in Week 1.
    • 60% of 5RM, 2×5
  • Strict Press: Go off of your 5RM you established in Week 1.
    • 60% of 5RM, 2×5
  • Triset:
    • Full Frontals: 2×12
    • DB or Cable Lat Raises: 2×12
    • Rear Delt Flys: 2×12
  • Superset:
    • Pick 1 Tricep movement: 2×20
    • Pick 1 Bicep movement: 2×20

Week 5:

Mon.

  • Work up to a 3RM in the back squat or front squat.
    • 75% of 3RM, 5×3
  • Bench Press: Work up to a 3RM.
    • 75% of 3RM, 5×3
  • Superset:
    • Straight Leg Deadlifts: 3×10
    • Leg Press: 3×10
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 3×30

Wed.

  • Back Squat/Front Squat:
    • 75% of 3RM, 5×3
  • Deadlift: Work up to a 3RM.
    • 75% of 3RM, 5×3
  • Superset:
    • Incline DB Bench Press: 3×12-15
    • 1 Arm DB Rows: 3×12-15
  • Superset:
    • DB Chest Fly: 3×15
    • DB Pull Overs: 3×15
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 3×30

Fri.

  • Back Squat/Front Squat (whichever you tested on Monday):
    • 75% of 3RM, 5×3
  • Strict Press: Work up to a 3RM.
    • 75% of 3RM, 5×3
  • Triset:
    • DB Military Press: 3×12
    • Cable Face Pulls: 3×12
    • Rear Delt Flys: 3×12
  • Superset:
    • DB, KB, or Cable Upright Rows: 3×6-8 reps
    • Arnold Press: 3×6-8 reps
  • Superset:
    • Pick 1 Tricep movement: 3×12-15 reps
    • Pick 1 Bicep movement: 3×12-15 reps

Week 6:

Mon.

  • Work up to a 3RM in the back squat or front squat.
    • 85% of 3RM, 5×3
  • Bench Press: Work up to a 3RM.
    • 85% of 3RM, 5×3
  • Superset:
    • Straight Leg Deadlifts: 4×15
    • Leg Press: 4×15
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 4×30

Wed.

  • Back Squat/Front Squat:
    • 85% of 3RM, 5×3
  • Deadlift: Work up to a 3RM.
    • 85% of 3RM, 5×3
  • Superset:
    • Incline DB Bench Press: 4×12-15
    • 1 Arm DB Rows: 4×12-15
  • Superset:
    • DB Chest Fly: 4×15
    • DB Pull Overs: 4×15
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 4×30

Fri.

  • Back Squat/Front Squat (whichever you tested on Monday):
    • 85% of 3RM, 5×3
  • Strict Press: Work up to a 3RM.
    • 85% of 3RM, 5×3
  • Triset:
    • DB Military Press: 4×12
    • Cable Face Pulls: 4×12
    • Rear Delt Flys: 4×12
  • Superset:
    • DB, KB, or Cable Upright Rows: 4×6-8 reps
    • Arnold Press: 4×6-8 reps
  • Superset:
    • Pick 1 Tricep movement: 4×20
    • Pick 1 Bicep movement: 4×20

Week 7:

Mon.

  • Work up to a 3RM in the back squat or front squat.
    • 90% of 3RM, 5×3
  • Bench Press: Work up to a 3RM.
    • 90% of 3RM, 5×3
  • Superset:
    • Straight Leg Deadlifts: 3×15
    • Leg Press: 3×15
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 3×30

Wed.

  • Back Squat/Front Squat:
    • 90% of 3RM, 5×3
  • Deadlift: Work up to a 3RM.
    • 90% of 3RM, 5×3
  • Superset:
    • Incline DB Bench Press: 5×12-15
    • 1 Arm DB Rows: 5×12-15
  • Superset:
    • DB Chest Fly: 5×15
    • DB Pull Overs: 5×15
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 5×30

Fri.

  • Back Squat/Front Squat (whichever you tested on Monday):
    • 90% of 3RM, 5×3
  • Strict Press: Work up to a 3RM.
    • 90% of 3RM, 5×3
  • Triset:
    • DB Military Press: 5×12
    • Cable Face Pulls: 5×12
    • Rear Delt Flys: 5×12
  • Superset:
    • DB, KB, or Cable Upright Rows: 5×6-8 reps
    • Arnold Press: 5×6-8 rep
  • Superset:
    • Pick 1 Tricep movement: 5×20
    • Pick 1 Bicep movement: 5×20

Week 8:

Mon.

  • Work up to a 3RM in the back squat or front squat.
    • 60% of 3RM, 2×3
  • Bench Press: Work up to a 3RM.
    • 60% of 3RM, 2×3
  • Superset:
    • Straight Leg Deadlifts: 2×15
    • Leg Press: 2×15
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 2×30

Wed.

  • Back Squat/Front Squat:
    • 60% of 3RM, 2×3
  • Deadlift: Work up to a 3RM.
    • 60% of 3RM, 2×3
  • Superset:
    • Incline DB Bench Press: 2×12-15
    • 1 Arm DB Rows: 2×12-15
  • Superset:
    • DB Chest Fly: 2×15
    • DB Pull Overs: 2×15
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 2×30

Fri.

  • Back Squat/Front Squat (whichever you tested on Monday):
    • 60% of 3RM, 2×3
  • Strict Press: Work up to a 3RM.
    • 60% of 3RM, 2×3
  • Triset:
    • DB Military Press: 2×12
    • Cable Face Pulls: 2×12
    • Rear Delt Flys: 2×12
  • Superset:
    • DB, KB, or Cable Upright Rows: 2×6-8 reps
    • Arnold Press: 2×6-8 reps
  • Superset:
    • Pick 1 Tricep movement: 2×20
    • Pick 1 Bicep movement: 2×20

Week 9:

Mon.

  • Work up to a 1RM in the back squat or front squat.
    • 75% of 1RM, 3×1
  • Bench Press: work up to a 1RM.
    • 75% of 1RM, 3×1
  • Superset:
    • Leg Curls: 3×20
    • Air Squat: 3×20
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Toes-to-Bar: 3×10-15

Wed.

  • Back Squat/Front Squat:
    • 75% of 1RM, 3×1
  • Deadlift: Work up to a 3RM.
    • 75% of 1RM, 3×1
  • Superset:
    • Incline Barbell Bench (Wide Grip): 3×12-15
    • Bent Over Rows: 3×12
  • Superset:
    • Cable Cross Overs: 3×15
    • DB Pull Overs: 3×8
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 3×30

Fri.

  • Back Squat/Front Squat (whichever you tested on Monday):
    • 75% of 1RM, 3×1
  • Strict Press: work up to a 1RM.
    • 75% of 1RM, 3×1
  • Triset:
    • Plate Raises: 3×15
    • Cable Lat Raises: 3×15
    • Cable Rear Delt Flys: 3×15
  • Superset:
    • DB, KB, or Cable Upright Rows: 3×15-20 reps
    • Arnold Press: 3×12-15 reps
  • Superset:
    • Pick 1 Tricep movement: 3×8-10
    • Pick 1 Bicep movement: 3×8-10

Week 10:

Mon.

  • Back Squat/ Front Squat.
    • 85% of 1RM, 3×1
  • Bench Press: work up to a 1RM.
    • 85% of 1RM, 3×1
  • Superset:
    • Leg Curls: 4×20
    • Air Squat: 4×20
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Toes-to-Bar: 4×10-15

Wed.

  • Back Squat/Front Squat:
    • 85% of 1RM, 3×1
  • Deadlift: Work up to a 3RM.
    • 85% of 1RM, 3×1
  • Superset:
    • Incline Barbell Bench (Wide Grip): 4×12-15
    • Bent Over rows: 4×12
  • Superset:
    • Cable Cross Overs: 4×15
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 4×30

Fri.

  • Back Squat/Front Squat:
    • 85% of 1RM, 3×1
  • Strict Press: work up to a 1RM.
    • 85% of 1RM, 3×1
  • Triset:
    • Plate Raises: 4×15
    • Cable Lat Raises: 4×15
    • Cable Rear Delt Flys: 4×15
  • Superset:
    • DB, KB, or Cable Upright Rows: 4×15-20 reps
    • Arnold Press: 4×12-15 reps
  • Superset:
    • Pick 1 Tricep movement: 4×8-10
    • Pick 1 Bicep movement: 4×8-10

Week 11:

Mon.

  • Back Squat/Front Squat:
    • 90% of 1RM, 3×1
  • Bench Press: work up to a 1RM.
    • 90% of 1RM, 3×1
  • Superset:
    • Leg Curls: 5×20
    • Air Squat: 5×20
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Toes-to-Bar: 5×10-15

Wed.

  • Back Squat/Front Squat:
    • 90% of 1RM, 3×1
  • Deadlift: Work up to a 3RM.
    • 90% of 1RM, 3×1
  • Superset:
    • Incline Barbell Bench (Wide Grip): 5×12-15
    • Bent Over rows: 5×12
  • Superset:
    • Cable Cross Overs: 5×15
    • DB Pull Overs: 5×8
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 5×30

Fri.

  • Back Squat/Front Squat (whichever you tested on Monday):
    • 90% of 1RM, 3×1
  • Strict Press: work up to a 1RM.
    • 90% of 1RM, 3×1
  • Triset:
    • Plate Raises: 5×15
    • Cable Lat Raises: 5×15
    • Cable Rear Delt Flys: 5×15
  • Superset:
    • DB, KB, or Cable Upright Rows: 5×15-20 reps
    • Arnold Press: 5×12-15 reps
  • Superset:
    • Pick 1 Tricep movement: 5×8-10
    • Pick 1 Bicep movement: 5×8-10

Week 12:

Mon.

  • Back Squat/Front Squat:
    • 60% of 1RM, 3×1
  • Bench Press: work up to a 1RM.
    • 60% of 1RM, 3×1
  • Superset:
    • Leg Curls: 2×20
    • Air Squat: 2×20
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Toes-to-Bar: 2×10-15

Wed.

  • Back Squat/Front Squat:
    • 60% of 1RM, 3×1
  • Deadlift: Work up to a 3RM.
    • 60% of 1RM, 3×1
  • Superset:
    • Incline Barbell Bench (Wide Grip): 2×12-15
    • Bent Over rows: 2×12
  • Superset:
    • Cable Cross Overs: 2×15
    • DB Pull Overs: 2×8
  • GPP:
    • 400m Walking Lunges or 15 mins
    • Weighted Crunches: 5×30

Fri.

  • Back Squat/Front Squat (whichever you tested on Monday):
    • 60% of 1RM, 3×1
  • Strict Press: work up to a 1RM.
    • 60% of 1RM, 3×1
  • Triset:
    • Plate Raises: 2×15
    • Cable Lat Raises: 2×15
    • Cable Rear Delt Flys: 2×15
  • Superset:
    • DB, KB, or Cable Upright Rows: 2×15-20 reps
    • Arnold Press: 2×12-15 reps
  • Superset:
    • Pick 1 Tricep movement: 2×8-10
    • Pick 1 Bicep movement: 2×8-10