Saturday: 012316 (4-6)


DE Lower: Pick One (Work up to a Heavy 2-6) (This will be for the next cycle)
Speed Squat (Bands):
Speed Squat (Chains):

Accessory: Pick One (Work up to a Heavy 2-6) (This will be for the next cycle)
Speed Pull (Bands):
Speed Pull (Chains):

Assistance A: Pick One (2-3 Sets of 6-15 Reps)
Bulgarian Split Squat:
Lunge:
Reverse Lunge:
Step-Up:

Assistance B: Pick One (2-3 Sets of 6-15 Reps)
Arched-Back Good Morning:
Glute-Hamstring Curl:
Romanian Deadlift:
Stiff-Legged Deadlift:

Assistance C: Pick Three (1-2 Sets of 6-15 Reps)
AB Circuit:

Friday: 012216 (4-5)


DE Upper: Pick One (Work up to a Heavy 2-6) (This will be for the next cycle)
Speed Bench (Bands):
Speed Bench (Chains):

Assistance A: Pick One (2-3 Sets of 6-15 Reps)
Dumbbell Bench Press:
Dumbbell Fly:
Dumbbell Incline Bench Press:
Dumbbell Incline Fly:
Dumbbell Press:
Dumbbell Push Press:
Dumbbell Seated Press:

Assistance B: Pick One (2-3 Sets of 6-15 Reps)
Chest-Supported Row:
Dumbbell Rear Delt Fly:
Dumbbell Row:
Kroc Row:
Pullup/Chinup:

Assistance C: Pick One (1-2 Sets of 6-15 Reps)
Dip:
Dumbbell JM Press:
Dumbbell RS Press:
Dumbbell Tate Press:

Assistance D: Pick One (1-2 Sets of 6-15 Reps)
Barbell Curl:
Dumbbell Concentration Curl:
Dumbbell Curl:

Monday: 011816 (4-1)


RE Upper: (3-5 Sets of 6-15 Reps)
Dumbbell Bench Press:

Assistance A: Pick One (2-3 Sets of 6-15 Reps)
Dumbbell Press:
Dumbbell Push Press:
Dumbbell Seated Press:

Assistance B: Pick One (2-3 Sets of 6-15 Reps)
Chest-Supported Row:
Dumbbell Rear Delt Fly:
Dumbbell Row:
Kroc Row:
Pullup/Chinup:

Assistance C: Pick One (1-2 Sets of 6-15 Reps)
Dip:
Dumbbell JM Press:
Dumbbell RS Press:
Dumbbell Tate Press:

Assistance D: Pick One (1-2 Sets of 6-15 Reps)
Barbell Curl:
Dumbbell Concentration Curl:
Dumbbell Curl:

Saturday: 011616 (3-6)


DE Lower: Pick One and Repeat for 3 Weeks (60%x2x8-12 Sets)
Speed Back Squat (Bands):
Speed Back Squat (Chains):

Accessory Pick One and Repeat for 3 Weeks (70%x1x6-10 Sets)
Speed Pull (Bands):
Speed Pull (Chains):

Assistance A: Pick One (3-5 Sets of 6-15 Reps)
Bulgarian Split Squat:
Lunge:
Reverse Lunge:
Step-Up:

Assistance B: Pick One (3-5 Sets of 6-15 Reps)
Arched-Back Good Morning:
Glute-Hamstring Curl:
Romanian Deadlift:
Stiff-Legged Deadlift:

Assistance C: Pick Three (1-3 Sets of 6-15 Reps)
AB Circuit:

Friday: 011516 (3-5)


DE Upper: Pick One and Repeat for 3 Weeks (50%x3x8-9 Sets)
Speed Bench (Bands):
Speed Bench (Chains):

Accessory A: Pick One (3-5 Sets of 2-6 Reps)
Close-Grip Bench Press:
Close-Grip Incline Bench Press:
Close-Grip Floor Press:
JM Press:
Press:
Push Press:
RS Press:
Seated Press:
Weighted Dip:

Accessory B: Pick One (3-5 Sets of 2-6 Reps)
Barbell Row:
Pendlay Row:
Weighted Pullup/Chinup:
Yates Row:

Assistance A: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Bench Press:
Dumbbell Fly:
Dumbbell Incline Bench Press:
Dumbbell Incline Fly:
Dumbbell Press:
Dumbbell Push Press:
Dumbbell Seated Press:

Assistance B: Pick One (2-4 Sets of 6-15 Reps)
Chest-Supported Row:
Dumbbell Rear Delt Fly:
Dumbbell Row:
Kroc Row:
Pullup/Chinup:

Assistance C: Pick One (1-3 Sets of 6-15 Reps)
Dip:
Dumbbell JM Press:
Dumbbell RS Press:
Dumbbell Tate Press:

Assistance D: Pick One (1-3 Sets of 6-15 Reps)
Barbell Curl:
Dumbbell Concentration Curl:
Dumbbell Curl: