Friday: 030218 (4-5)


Warm-up:

Primary Squat: 75% x 3-6 reps x 12-24 total reps
Front Squat

Primary Bench: 75% x 3-6 reps x 12-24 total reps
Close-Grip Bench Press

Secondary Bench: 75% x 3-6 reps x 12-24 total reps
RS Press

Primary Deadlift: 75% x 3-6 reps x 12-24 total reps
Romanian Deadlift

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Wednesday: 022818 (4-3)


Warm-up:

Primary Squat: 75% x 3-6 reps x 12-24 total reps
Reverse Lunge

Primary Bench: 75% x 3-6 reps x 12-24 total reps
Bench Press

Secondary Bench: 75% x 3-6 reps x 12-24 total reps
Press

Primary Deadlift: 75% x 3-6 reps x 12-24 total reps
Pendlay Row

Monday: 022618 (4-1)


Warm-up:

Primary Squat: 75% x 3 reps x 12-24 total reps
Tempo Squat

Primary Bench: 75% x 3 reps x 12-24 total reps
Touch-n-Go Bench Press

Secondary Bench: 75% x 3-6 reps x 12-24 total reps
Incline Bench Press

Primary Deadlift: 75% x 3-6 reps x 12-24 total reps
Stiff-Legged Deadlift

Friday: 022318 (3-5)


Warm-up:

Primary Squat: 70% x 3-6 reps x 12-24 total reps
Front Squat

Primary Bench: 70% x 3-6 reps x 12-24 total reps
Close-Grip Bench Press

Secondary Bench: 70% x 3-6 reps x 12-24 total reps
RS Press

Primary Deadlift: 70% x 3-6 reps x 12-24 total reps
Romanian Deadlift

Wednesday: 022118 (3-3)


Warm-up:

Primary Squat: 70% x 3-6 reps x 12-24 total reps
Reverse Lunge

Primary Bench: 70% x 3-6 reps x 12-24 total reps
Bench Press

Secondary Bench: 70% x 3-6 reps x 12-24 total reps
Press

Primary Deadlift: 70% x 3-6 reps x 12-24 total reps
Pendlay Row

Monday: 021918 (3-1)


Warm-up:

Primary Squat: 70% x 3 reps x 12-24 total reps
Tempo Squat

Primary Bench: 70% x 3 reps x 12-24 total reps
Touch-n-Go Bench Press

Secondary Bench: 70% x 3-6 reps x 12-24 total reps
Incline Bench Press

Primary Deadlift: 70% x 3-6 reps x 12-24 total reps
Stiff-Legged Deadlift

Friday: 021618 (2-5)


Warm-up:

Primary Squat: 65% x 4-8 reps x 16-32 total reps
Front Squat

Primary Bench: 65% x 4-8 reps x 16-32 total reps
Close-Grip Bench Press

Secondary Bench: 65% x 4-8 reps x 16-32 total reps
RS Press

Primary Deadlift: 65% x 4-8 reps x 16-32 total reps
Romanian Deadlift

Wednesday: 021418 (2-3)


Warm-up:

Primary Squat: 65% x 4-8 reps x 16-32 total reps
Reverse Lunge

Primary Bench: 65% x 4-8 reps x 16-32 total reps
Bench Press

Secondary Bench: 65% x 4-8 reps x 16-32 total reps
Press

Primary Deadlift: 65% x 4-8 reps x 16-32 total reps
Pendlay Row

Monday: 021218 (2-1)


Warm-up:

Primary Squat: 65% x 4 reps x 16-32 total reps
Tempo Squat

Primary Bench: 65% x 4 reps x 16-32 total reps
Touch-n-Go Bench Press

Secondary Bench: 65% x 4-8 reps x 16-32 total reps
Incline Bench Press

Primary Deadlift: 65% x 4-8 reps x 16-32 total reps
Stiff-Legged Deadlift

Friday: 020918 (1-5)


Warm-up:

Primary Squat: 60% x 4-8 reps x 16-32 total reps
Front Squat

Primary Bench: 60% x 4-8 reps x 16-32 total reps
Close-Grip Bench Press

Secondary Bench: 60% x 4-8 reps x 16-32 total reps
RS Press

Primary Deadlift: 60% x 4-8 reps x 16-32 total reps
Romanian Deadlift