Week 1
Day 1 (max effort squat day)
Good Mornings: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one rep max.
Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on the way down.
Reverse Hypers: 3 sets of 8 reps using the small strap
Pulldown Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 5 sets of 15 reps
Day 2 (max effort bench day)
Board Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Lying Barbell Triceps Extensions: 6 sets of 10 reps
Pushdowns: 3 sets of 10 reps
One Arm Press: 3 sets of 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM, 45 to 60 seconds rest between sets
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM. Use three different grips, 45 to 60 seconds rest be- tween sets
Lying Dumbbell Triceps Extensions: 4 sets of 8 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 2
Day 1 (max effort squat day)
Good Mornings: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on the way down.
Reverse Hypers: 3 sets of 8 reps using the small strap
Pulldown Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps
Day 2 (max effort bench day)
Board Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Lying Barbell Triceps Extensions: 6 sets of 10 reps
Pushdowns: 3 sets of 10 reps
One Arm Press: 3 sets of 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54% of 1RM, 45 to 60 seconds rest between sets
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest be- tween sets
Lying Dumbbell Triceps Extensions: 4 sets of 8 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 3
Day 1 (max effort squat day)
Good Mornings: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Glute Ham Raises: 3 sets of 8 reps using the small strap
Reverse Hypers: 3 sets of 8 reps using the small strap
Pulldown Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps
Day 2 (max effort bench day)
Board Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Lying Barbell Triceps Extensions:6 sets of 10 reps
Pushdowns: 3 sets of 10 reps
One Arm Press: 3 sets of 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 56% of 1RM , 45 to 60 seconds rest between sets
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 4
Day 1 (max effort squat day)
Low Box Squat: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pulldown Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10 reps
Seated Dumbbell Cleans: 4 sets of 8 reps
Straight Leg Raises: 5 sets of 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 60% of 1RM, 45 to 60 secondsw rest between sets.
Note: After your sets of box squats, work up to a heavy double. This isn’t a maximum attempt so don’t miss the lifts.
Reverse Hypers: 5 sets of 8 reps
Chest Supported Rows: 4 sets of 8 reps
Glute Ham Raises: 3 sets of 6 reps
Pulldown Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
sets
Close Grip Bench Press: work up to 2 sets of 3 reps
One Arm Dumbbell Extensions: 3 sets of 10 reps
Front Plate Raises: 3 sets of 10 reps
Week 5
Day 1 (max effort squat day)
Low Box Squat: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Glute Ham Raises: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pulldown Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10 reps
Seated Dumbbell Cleans: 4 sets of 8 reps
Straight Leg Raises: 5 sets of 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM, 45 to 60 seconds rest between sets
Speed Deadlifts: 8 sets of 2 reps with 50%
Reverse Hypers: 5 sets of 8 reps
Chest Supported Rows: 4 sets of 8 reps
Pulldown Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets. Note: After your sets, work up to a heavy single. This isn’t a maximum attempt so don’t miss the lift.
Close Grip Bench Press: work up to 2 sets of 3 reps
One Arm Dumbbell Extensions: 3 sets of 10 reps
Front Plate Raises: 3 sets of 10 reps
Week 6
Day 1 (max effort squat day)
Low Box Squat: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Glute Ham Raises: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pulldown Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10 reps
Seated Dumbbell Cleans: 4 sets of 8 reps
Straight Leg Raises: 5 sets of 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 52% of 1RM, 45 to 60 seconds rest between sets
Speed Deadlifts: 8 sets of 2 reps with 55%
Chest Supported Rows: 4 sets of 8 reps
Glute Ham Raises: 3 sets of 6 reps
Pulldown Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets
Close Grip Bench Press: work up to 2 sets of 3 reps
One Arm Dumbbell Extensions: 3 sets of 10 reps
Front Plate Raises: 3 sets of 10 reps
Week 7
Day 1 (max effort squat day)
Good Morning Squats: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Glute Ham Raises: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pulldown Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (average rest period = 5 minutes)
Seated Dumbbell Shoulder Press: 5 sets of 10 reps
Incline Barbell Triceps Extensions: 5 sets of 6 reps
Face Pulls: 5 sets of 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54% of 1RM, 45 to 60 seconds rest between sets.
Note: After your sets, work up to a heavy double. Again, this isn’t a maximum lift so don’t miss the at- tempts.
Reverse Hypers: 4 sets of 8 reps
Pulldowns: 3 sets of 8 reps
Glute Ham Raises: 4 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets. Note: After your sets, work up to a heavy double. Again, this isn’t a maximum lift so don’t miss the attempts.
Dumbbell Triceps Extensions: 4 sets of 6 reps
Reverse Grip Pushdowns: 3 sets of 15 reps
Front/Side/Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pulldown Abs: 5 sets of 10 reps
Week 8
Day 1 (max effort squat day)
Good Morning Squats: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Glute Ham Raises: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pulldown Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated Dumbbell Shoulder Press: 5 sets of 10 reps
Incline Barbell Triceps Extensions: 5 sets of 6 reps
Face Pulls: 5 sets of 15 reps
Box Squats: 10 sets of 2 reps with 62% of 1RM, 45 to 60 seconds rest between sets
Speed Pulls: 8 sets of 1 rep with 60%
Reverse Hypers: 4 sets of 8 reps
Pulldowns: 3 sets of 8 reps
Glute Ham Raises: 4 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets
Dumbbell Triceps Extensions: 4 sets of 6 reps
Reverse Grip Pushdowns: 3 sets of 15 reps
Front/Side/Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pulldown Abs: 5 sets of 10 reps
Week 9
Max day near end of week
Box Squat: work up to a 1 rep max
Bench Press: work up to a 1 rep max
Deadlift: work up to a 1 rep max
Note: These maxes will be used as the 1RM for the next eight-week cycle. Closing
Wow! I can’t believe this is finally finished! I tried to cover all the information and questions we’ve been asked on the internet and in seminars over the past three years. I’m sure I’ve left many things out but feel over 90% of what you need is here.