Week 1, 3, 5
Monday – ME Upper Body (Running Program in AM) Tuesday – ME Lower Body (No Running)
Wednesday – No Lift (Running Program) Thursday – DE Upper Body (No Running)
Week 2, 4, 6
Monday – RE Upper Body – High End of Prilepin’s Chart (Running Program) Tuesday – RE Lower Body – High End of Prilepin’s Chart (No Running) Wednesday – No Lift (Running Program)
Thursday – RE Upper Body – Low End of Prilepin’s Chart - pause all reps (No Running) Friday – RE Lower Body – Low End of Prilepin’s Chart – pause all reps (Running Program)
Week 7 – Test week
Week 1
Monday – Max Effort Upper Body
• Floor Press – work up to 5rm, 20 min to find max (if you have time left, continue w/singles @ 90% of that max) o Superset w/ 10 Band Pull Aparts each set
• Back Combo – 2 Groups
o Group #1 – 1 Arm DB Row – 5x5e
o Group #2 – Blue Band Underhand grip Low Row – 5x10 • 1 set every 75sec – running clock
• Shoulder Girdle – 2 Groups
o Group #1 – DB Side Raise – 3x8 (10 on last set) o Group #2 – Seated Plate Raise – 3x8 (10 on last set)
• 1 set every 60sec – running clock • Assistance Circuit
o Green Band Triceps Push-downs – 8x10 o Super set 1st 4 sets w/Incline Y’s – 4x10 o Superset 2nd 4 sets w/DB Hammer Curls – 4x6e
• 8 minutes to complete circuit
Tuesday – Max Effort Lower Body
• Clean Pull (Blocks) – 3x3 @ 65%, 70%, 75%
o 1 set every 90sec – running clock
• Power Clean (Floor) – 2 @ 65%, 1 @ 70%, 3x3 @ 80% -- add wt if easy after set 1 o 1 set every 2minutes – running clock
• Front Squat - work up to 3rm, 20 min to find max (if you have time left, continue w/singles @ 90% of that max) • Posterior Chain (hip extension) + WT’d Core – 2 Groups
o Group #1 - Back Extension w/weight – 3x10 o Group #2 – Full Sit-up w/weight – 3x10 • Single Leg + WT’d Core #2
o Group #1 - DB Box Step-up – 3x5e
o Group #2 – Band Standing AB – 3x20 (off GHR)
Thursday – Dynamic Effort Upper Body
• Pull-up Holds – 5x:20 sec – 4 Groups (20sec Work, 60sec Rest)
• DE Chain Bench Press – 60lbs of Chain (standard regardless of Max) – 2 @ 50%, 2 @ 55%, 8x2 @60% - Pause Every Rep – Focus on Bar speed and pushing your head, shoulders, butt through the bench.
o Superset w/ 10 Band Pull Aparts each set • 1 set every 2 min – running clock • Shoulder Girdle – 2 groups
o Group #1 – DB Seated Clean – 3x8 (10 on last set) o Group #2 – Green Band Face Pull – 3x10 (12 on last set) • Assistance Circuit
o Red Band Resisted Push-ups – 8x10 o Super set 1st 4 sets w/Incline T’s – 4x10 o Superset 2nd 4 sets w/DB Curls – 4x6e
• 8 minutes to complete circuit
Friday – Dynamic Effort Lower Body
• Clean Pull (Floor) – 3x3 @ 60%, 65%, 70%
• Hang Clean (pause above knee – Low Catch) Foundation Style – 2 @60%, 1 @65%, 3x3 @ 70%
• DE Chain Front Squat - 60lbs of Chain (standard regardless of Max) – 2 @ 50%, 2 @ 55%, 8x2 @60% - Pause Every Rep – Focus on Bar speed and pushing your knees out, elbows high, rock solid through the middle.
• Posterior Chain (hip extension) + WT’d Core – 2 Groups o Group #1 – Band Good Morning – 3x10 o Group #2 – Full Sit-up w/weight – 3x10 • Single Leg + WT’d Core #2
o Group #1 - DB Box Step-up – 3x3e
o Group #2 – Band Standing AB – 3x20 (off GHR)
Monday – RE (Full Volume) Upper Body
• Bench Press
o High End of Prilepin’s Chart – 3 @ 50%, 5x6 @60% (30 total reps) o Superset w/ 10 Band Pull Aparts each set
• 1 set every 2 min – running clock • Pull-ups
o Set a goal for 5 sets (example – 50 reps) Hit 10 reps each set, perfect form, leave one in the tank – don’t work to failure
• 1 set every 2 min – running clock • Shoulder Girdle – 2 Groups
o Group #1 – Bar Upright Row – 3x12 (14 on last set) o Group #2 – DB Rear Delt Raise – 3x12 (14 on last set)
• 1 set every minute – running clock
• Assistance #1
o Bar Military Press – (70% of your Bench Press Max) – 3x10 @ 50% o 2 Arm DB Incline Row – 3x10
• 1 set every 90 sec – running clock
• Assistance #2
o Bar Biceps Curls – 3x10 o DB Skull Crushers – 3x10
• 1 set every minute – running clock
Tuesday – RE (Full Volume) – Lower Body
• Olympic Combo – Floor
o 3 Clean Pull + 2 Power Clean + 1 Front Squat o 5 sets – 60%, 65%, 70%, 75%, 75%
• 1 set every 2min – running clock
• Back Squat
o High End of Prilepin’s Chart – 3 @ 50%, 5x6 @60% (30 total reps) o 125% of your Front Squat 5rm from week 1
• 1 set every 2 min – running clock • Posterior Chain (knee flexion) + WT’d Core – 2 Groups
o Group #1 – Glute Ham Raise – 3x10 o Group #2 – Plate Twist – 3x20e • Single Leg + WT’d Core #2
o Group #2 – Plate Toe Touch – 3x20
Thursday – RE (Half Volume) Upper Body
• Bench Press
o Low End of Prilepin’s Chart – 3 @ 50%, 5x3 @60% (15 total reps) – Pause Every Rep o Superset w/ 10 Band Pull Aparts each set
• 1 set every 2 min – running clock • Pull-ups
o Hit half the Reps from Monday in 5 sets – (example 50 reps Monday – do 25 on Thursday) –
Pause Every Rep
• 1 set every 2 min – running clock • Shoulder Girdle – 2 Groups
o Group #1 – Bar Upright Row – 3x6 – Pause Every Rep o Group #2 – DB Rear Delt Raise – 3x6 – Pause Every Rep
• 1 set every minute – running clock
• Assistance #1
o Bar Military Press – (70% of your Bench Press Max) – 3x5 @ 50% - Pause Every Rep o 2 Arm DB Incline Row – 3x5 – Pause Every Rep
• 1 set every 90 sec – running clock
• Assistance #2
o Bar Biceps Curls – 3x5 – Pause Every Rep o DB Skull Crushers – 3x5 – Pause Every Rep
• 1 set every minute – running clock
Friday – RE (Half Volume) – Lower Body
• Olympic Combo – Blocks
o 3 Clean Pull + 2 Power Clean + 1 Front Squat o 5 sets – 55%, 60%, 65%, 70%, 70%
• 1 set every 2min – running clock
• Back Squat
o Low End of Prilepin’s Chart – 3 @ 50%, 5x3 @60% (15 total reps) – Pause Every Rep o 125% of your Front Squat 5rm from week 1
• 1 set every 2 min – running clock • Posterior Chain (knee flexion) + WT’d Core – 2 Groups
o Group #1 – Glute Ham Raise – 3x5 – Pause Every Rep @ Top & Bottom o Group #2 – Plate Twist – 3x10e
• Single Leg + WT’d Core #2
o Group #1 - DB Reverse Lunge – 3x3e – Pause Every Rep @ Top & Bottom o Group #2 – Plate Toe Touch – 3x10 - Pause Every Rep @ Top & Bottom
Week 3
Monday – Max Effort Upper Body
• Pin Press – work up to 3rm, 20 min to find max (if you have time left, continue w/singles @ 90% of that max) o Superset w/ 10 Band Pull Aparts each set
• Back Combo – 2 Groups
o Group #1 – 1 Arm DB Row – 5x5e
o Group #2 – Blue Band Underhand grip Low Row – 5x10 • 1 set every 75sec – running clock
• Shoulder Girdle – 2 Groups
o Group #1 – DB Side Raise – 3x8 (10 on last set) o Group #2 – Seated Plate Raise – 3x8 (10 on last set)
• 1 set every 60sec – running clock • Assistance Circuit
o Green Band Triceps Push-downs – 8x10 o Super set 1st 4 sets w/Incline Y’s – 4x10 o Superset 2nd 4 sets w/DB Hammer Curls – 4x6e
• 8 minutes to complete circuit
Tuesday – Max Effort Lower Body
• Clean Pull (Blocks) – 3x3 @ 70%, 75%, 80%
o 1 set every 90sec – running clock
• Power Clean (Floor) – 2 @ 65%, 1 @ 75%, 3x3 @ 85% -- add wt if easy after set 1 o 1 set every 2minutes – running clock
• Front Squat - work up to 5rm, 20 min to find max (if you have time left, continue w/singles @ 90% of that max) • Posterior Chain (hip extension) + WT’d Core – 2 Groups
o Group #1 - Back Extension w/weight – 3x10 o Group #2 – Full Sit-up w/weight – 3x10 • Single Leg + WT’d Core #2
o Group #1 - DB Box Step-up – 3x5e
Thursday – Dynamic Effort Upper Body
• Pull-up Holds – 5x:22 sec – 4 Groups (20sec Work, 60sec Rest)
• DE Chain Bench Press – 60lbs of Chain (standard regardless of Max) – 2 @ 50%, 2 @ 55%, 8x2 @60% - Pause Every Rep – Focus on Bar speed and pushing your head, shoulders, butt through the bench.
o Superset w/ 10 Band Pull Aparts each set • 1 set every 2 min – running clock • Shoulder Girdle – 2 groups
o Group #1 – DB Seated Clean – 3x8 (10 on last set) o Group #2 – Green Band Face Pull – 3x10 (12 on last set) • Assistance Circuit
o Red Band Resisted Push-ups – 8x10 o Super set 1st 4 sets w/Incline T’s – 4x10 o Superset 2nd 4 sets w/DB Curls – 4x6e
• 8 minutes to complete circuit
Friday – Dynamic Effort Lower Body
• Clean Pull (Floor) – 3x3 @ 65%, 70%, 75%
• Hang Clean (pause above knee – Low Catch) Foundation Style – 2 @60%, 1 @65%, 3x4 @ 70%
• DE Chain Front Squat - 60lbs of Chain (standard regardless of Max) – 2 @ 50%, 2 @ 55%, 8x2 @60% - Pause Every Rep – Focus on Bar speed and pushing your knees out, elbows high, rock solid through the middle.
• Posterior Chain (hip extension) + WT’d Core – 2 Groups o Group #1 – Band Good Morning – 3x10 o Group #2 – Full Sit-up w/weight – 3x10 • Single Leg + WT’d Core #2
o Group #1 - DB Box Step-up – 3x3e
o Group #2 – Band Standing AB – 3x20 (off GHR)
Week 4
Monday – RE (Full Volume) Upper Body
• Bench Press
o Superset w/ 10 Band Pull Aparts each set • 1 set every 2 min – running clock • Pull-ups
o Try to beat your number from week 2, still working with 5 sets, perfect form, leave one in the tank – don’t work to failure
• 1 set every 2 min – running clock • Shoulder Girdle – 2 Groups
o Group #1 – Bar Upright Row – 3x12 (14 on last set) o Group #2 – DB Rear Delt Raise – 3x12 (14 on last set)
• 1 set every minute – running clock
• Assistance #1
o Bar Military Press – (70% of your Bench Press Max) – 3x8 @ 60% o 2 Arm DB Incline Row – 3x10
• 1 set every 90 sec – running clock
• Assistance #2
o Bar Biceps Curls – 3x10 o DB Skull Crushers – 3x10
• 1 set every minute – running clock
Tuesday – RE (Full Volume) – Lower Body
• Olympic Combo – Floor
o 3 Clean Pull + 2 Power Clean + 1 Front Squat o 5 sets – 62.5%, 67.5%, 72.5%, 77.5%, 77.5%
• 1 set every 2min – running clock
• Back Squat
o High End of Prilepin’s Chart – 3 @ 50%, 2 @ 60%, 6x4@70% (24 total reps) o 125% of your Front Squat 3rm from week 3
• 1 set every 2 min – running clock • Posterior Chain (knee flexion) + WT’d Core – 2 Groups
o Group #1 – Glute Ham Raise – 3x10 o Group #2 – Plate Twist – 3x20e • Single Leg + WT’d Core #2
o Group #1 - DB Reverse Lunge – 3x6e o Group #2 – Plate Toe Touch – 3x20
Thursday – RE (Half Volume) Upper Body
• Bench Press
o Low End of Prilepin’s Chart –3 @ 50%, 2 @ 60%, 6x2@70% (12 total reps) – Pause Every Rep o Superset w/ 10 Band Pull Aparts each set
• 1 set every 2 min – running clock • Pull-ups
o Hit half the Reps from Monday in 5 sets – (example 50 reps Monday – do 25 on Thursday) –
Pause Every Rep
• 1 set every 2 min – running clock • Shoulder Girdle – 2 Groups
o Group #1 – Bar Upright Row – 3x6 – Pause Every Rep o Group #2 – DB Rear Delt Raise – 3x6 – Pause Every Rep
• 1 set every minute – running clock
• Assistance #1
o Bar Military Press – (70% of your Bench Press Max) – 3x4 @ 60% - Pause Every Rep o 2 Arm DB Incline Row – 3x5 – Pause Every Rep
• 1 set every 90 sec – running clock
• Assistance #2
o Bar Biceps Curls – 3x5 – Pause Every Rep o DB Skull Crushers – 3x5 – Pause Every Rep
• 1 set every minute – running clock
Friday – RE (Half Volume) – Lower Body
• Olympic Combo – Blocks
o 3 Clean Pull + 2 Power Clean + 1 Front Squat o 5 sets – 57.5%, 62.5%, 67.5%, 72.5%, 72.5%
• 1 set every 2min – running clock
• Back Squat
o Low End of Prilepin’s Chart – 3 @ 50%, 2 @60%, 6x2 @70% (12 total reps) – Pause Every Rep o 125% of your Front Squat 3rm from week 3
• 1 set every 2 min – running clock • Posterior Chain (knee flexion) + WT’d Core – 2 Groups
o Group #1 – Glute Ham Raise – 3x5 – Pause Every Rep @ Top & Bottom o Group #2 – Plate Twist – 3x10e
• Single Leg + WT’d Core #2
o Group #1 - DB Reverse Lunge – 3x3e – Pause Every Rep @ Top & Bottom o Group #2 – Plate Toe Touch – 3x10 - Pause Every Rep @ Top & Bottom
Week 5
Monday – Max Effort Upper Body
• 2 Board Press – work up to 1rm, 20 min to find max (if you have time left, continue w/singles @ 90% of that max) o Superset w/ 10 Band Pull Aparts each set
• Back Combo – 2 Groups
o Group #1 – 1 Arm DB Row – 5x5e
o Group #2 – Blue Band Underhand grip Low Row – 5x10 • 1 set every 75sec – running clock
• Shoulder Girdle – 2 Groups
o Group #1 – DB Side Raise – 3x8 (10 on last set) o Group #2 – Seated Plate Raise – 3x8 (10 on last set)
• 1 set every 60sec – running clock • Assistance Circuit
o Green Band Triceps Push-downs – 8x10 o Super set 1st 4 sets w/Incline Y’s – 4x10 o Superset 2nd 4 sets w/DB Hammer Curls – 4x6e
• 8 minutes to complete circuit
Tuesday – Max Effort Lower Body
• Clean Pull (Blocks) – 3x3 @ 75%, 80%, 85%
o 1 set every 90sec – running clock
• Power Clean (Floor) – 2 @ 60%, 1 @ 70%, 1 @ 80%, 3x2 @ 90% -- add wt if easy after set 1 o 1 set every 2minutes – running clock
• Front Squat - work up to 3rm, 20 min to find max (if you have time left, continue w/singles @ 90% of that max) • Posterior Chain (hip extension) + WT’d Core – 2 Groups
o Group #1 - Back Extension w/weight – 3x10 o Group #2 – Full Sit-up w/weight – 3x10 • Single Leg + WT’d Core #2
o Group #1 - DB Box Step-up – 3x5e
o Group #2 – Band Standing AB – 3x20 (off GHR)
Thursday – Dynamic Effort Upper Body
• DE Chain Bench Press – 60lbs of Chain (standard regardless of Max) – 2 @ 50%, 2 @ 55%, 8x2 @60% - Pause Every Rep – Focus on Bar speed and pushing your head, shoulders, butt through the bench.
o Superset w/ 10 Band Pull Aparts each set • 1 set every 2 min – running clock • Shoulder Girdle – 2 groups
o Group #1 – DB Seated Clean – 3x8 (10 on last set) o Group #2 – Green Band Face Pull – 3x10 (12 on last set) • Assistance Circuit
o Red Band Resisted Push-ups – 8x10 o Super set 1st 4 sets w/Incline T’s – 4x10 o Superset 2nd 4 sets w/DB Curls – 4x6e
• 8 minutes to complete circuit
Friday – Dynamic Effort Lower Body
• Clean Pull (Floor) – 3x3 @ 65%, 70%, 75%
• Hang Clean (pause above knee – Low Catch) Foundation Style – 2 @60%, 1 @65%, 3x4 @ 70%
• DE Chain Front Squat - 60lbs of Chain (standard regardless of Max) – 2 @ 50%, 2 @ 55%, 8x2 @60% - Pause Every Rep – Focus on Bar speed and pushing your knees out, elbows high, rock solid through the middle.
• Posterior Chain (hip extension) + WT’d Core – 2 Groups o Group #1 – Band Good Morning – 3x10 o Group #2 – Full Sit-up w/weight – 3x10 • Single Leg + WT’d Core #2
o Group #1 - DB Box Step-up – 3x3e
o Group #2 – Band Standing AB – 3x20 (off GHR)
Week 6
Monday – RE (Full Volume) Upper Body
• Bench Press
o High End of Prilepin’s Chart – 3 @ 60%, 2 @70%, 6x3 @80% (18 total reps) o Superset w/ 10 Band Pull Aparts each set
• 1 set every 2 min – running clock • Pull-ups
o Try to beat your number from week 4, still working with 5 sets, perfect form, leave one in the tank – don’t work to failure
• Shoulder Girdle – 2 Groups
o Group #1 – Bar Upright Row – 3x12 (14 on last set) o Group #2 – DB Rear Delt Raise – 3x12 (14 on last set)
• 1 set every minute – running clock
• Assistance #1
o Bar Military Press – (70% of your Bench Press Max) – 3x6 @ 70% o 2 Arm DB Incline Row – 3x10
• 1 set every 90 sec – running clock
• Assistance #2
o Bar Biceps Curls – 3x10 o DB Skull Crushers – 3x10
• 1 set every minute – running clock
Tuesday – RE (Full Volume) – Lower Body
• Olympic Combo – Floor
o 3 Clean Pull + 2 Power Clean + 1 Front Squat o 5 sets – 65%, 70%, 75%, 80%, 80%
• 1 set every 2min – running clock
• Back Squat
o High End of Prilepin’s Chart – 3 @ 60%, 2 @70%, 6x3 @80% (18 total reps) o 125% of your Front Squat 3rm from week 5
• 1 set every 2 min – running clock • Posterior Chain (knee flexion) + WT’d Core – 2 Groups
o Group #1 – Glute Ham Raise – 3x10 o Group #2 – Plate Twist – 3x20e • Single Leg + WT’d Core #2
o Group #1 - DB Reverse Lunge – 3x6e o Group #2 – Plate Toe Touch – 3x20
Thursday – RE (Half Volume) Upper Body
• Bench Press
o Low End of Prilepin’s Chart –3 @ 60%, 2 @ 70%, 5x2@80% (10 total reps) – Pause Every Rep o Superset w/ 10 Band Pull Aparts each set
• 1 set every 2 min – running clock • Pull-ups
o Hit half the Reps from Monday in 5 sets – (example 50 reps Monday – do 25 on Thursday) –
Pause Every Rep
• Shoulder Girdle – 2 Groups
o Group #1 – Bar Upright Row – 3x6 – Pause Every Rep o Group #2 – DB Rear Delt Raise – 3x6 – Pause Every Rep
• 1 set every minute – running clock
• Assistance #1
o Bar Military Press – (70% of your Bench Press Max) – 3x3 @ 70% - Pause Every Rep o 2 Arm DB Incline Row – 3x5 – Pause Every Rep
• 1 set every 90 sec – running clock
• Assistance #2
o Bar Biceps Curls – 3x5 – Pause Every Rep o DB Skull Crushers – 3x5 – Pause Every Rep
• 1 set every minute – running clock
Friday – RE (Half Volume) – Lower Body
• Olympic Combo – Blocks
o 3 Clean Pull + 2 Power Clean + 1 Front Squat o 5 sets – 57.5%, 62.5%, 67.5%, 72.5%, 72.5%
• 1 set every 2min – running clock
• Back Squat
o Low End of Prilepin’s Chart – 3 @ 60%, 2 @70%, 5x2 @80% (12 total reps) – Pause Every Rep o 125% of your Front Squat 3rm from week 3
• 1 set every 2 min – running clock • Posterior Chain (knee flexion) + WT’d Core – 2 Groups
o Group #1 – Glute Ham Raise – 3x5 – Pause Every Rep @ Top & Bottom o Group #2 – Plate Twist – 3x10e
• Single Leg + WT’d Core #2
o Group #1 - DB Reverse Lunge – 3x3e – Pause Every Rep @ Top & Bottom o Group #2 – Plate Toe Touch – 3x10 - Pause Every Rep @ Top & Bottom