Wednesday: 031616 (4-3)


RE Lower: (2-4 Sets of 6-15 Reps)
Reverse Lunge (Barbell or Dumbbell):

Assistance: Pick One (2-4 Sets of 6-15 Reps)
Arched-Back Good Morning:
Back Squat:
Barbell Row:
Bulgarian Split Squat (Barbell or Dumbbell):
Front Squat:
Glute Bridge:
Glute-Hamstring Curl:
Leg Press:
Lunge (Barbell or Dumbbell):
Pendlay Row:
Romanian Deadlift:
Step-Up (Barbell or Dumbbell):
Stiff-Legged Deadlift:
Walking Lunge (Barbell or Dumbbell):
Yates Row:

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):

RE Lower:
Assistance A1: Pick One (2-4 Sets of 6-15 Reps)
Back Squat:
Bulgarian Split Squat:
Front Squat:
Leg Press:
Lunge:
Reverse Lunge:
Step-Up:

Assistance A2: Pick One (2-4 Sets of 6-15 Reps)
Arched-Back Good Morning:
Glute Bridge:
Glute-Hamstring Curl:
Romanian Deadlift:
Stiff-Legged Deadlift:

Assistance B: Pick Three (1-2 Sets of 10-20 Reps)
AB Circuit:

Wednesday: 012016 (4-3)


RE Lower:
Assistance A1: Pick One (2-4 Sets of 6-15 Reps)
Back Squat:
Bulgarian Split Squat:
Front Squat:
Leg Press:
Lunge:
Reverse Lunge:
Step-Up:

Assistance A2: Pick One (2-4 Sets of 6-15 Reps)
Arched-Back Good Morning:
Glute Bridge:
Glute-Hamstring Curl:
Romanian Deadlift:
Stiff-Legged Deadlift:

Assistance B: Pick Three (1-2 Sets of 10-20 Reps)
AB Circuit:

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):

RE Lower:
Assistance A1: Pick One (2-4 Sets of 6-15 Reps)
Back Squat:
Bulgarian Split Squat:
Front Squat:
Leg Press:
Lunge:
Reverse Lunge:
Step-Up:

Assistance A2: Pick One (2-4 Sets of 6-15 Reps)
Arched-Back Good Morning:
Glute Bridge:
Glute-Hamstring Curl:
Romanian Deadlift:
Stiff-Legged Deadlift:

Assistance B: Pick Three (1-2 Sets of 10-20 Reps)
AB Circuit:

Wednesday: 011316 (3-3)


ME Lower: (Find 1RM – Drop Sets: 2-4 Sets of 2-6 Reps)
1-3 Count Paused Back Squat:
Back Squat:
Block Pull:
Deadlift:
Deficit Deadlift:
Front Squat:
Rack Pull:

RE Lower:
Assistance A1: Pick One (2-4 Sets of 6-15 Reps)
Back Squat:
Bulgarian Split Squat:
Front Squat:
Leg Press:
Lunge:
Reverse Lunge:
Step-Up:

Assistance A2: Pick One (2-4 Sets of 6-15 Reps)
Arched-Back Good Morning:
Glute Bridge:
Glute-Hamstring Curl:
Romanian Deadlift:
Stiff-Legged Deadlift:

Assistance B: Pick Three (1-2 Sets of 10-20 Reps)
AB Circuit:

Saturday: 010916 (2-6)


DE Lower: Pick One and Repeat for 3 Weeks (55%x2x8-12 Sets)
Speed Back Squat (Bands):
Speed Back Squat (Chains):

Accessory Pick One and Repeat for 3 Weeks (60%x1x6-10 Sets)
Speed Pull (Bands):
Speed Pull (Chains):

RE Lower:
Assistance A1: Pick One (2-4 Sets of 6-15 Reps)
Back Squat:
Bulgarian Split Squat:
Front Squat:
Leg Press:
Lunge:
Reverse Lunge:
Step-Up:

Assistance A2: Pick One (2-4 Sets of 6-15 Reps)
Arched-Back Good Morning:
Glute Bridge:
Glute-Hamstring Curl:
Romanian Deadlift:
Stiff-Legged Deadlift:

Assistance B: Pick Three (1-2 Sets of 10-20 Reps)
AB Circuit:

Wednesday: 010616 (2-3)


ME Lower: (Find 1RM – Drop Sets: 2-4 Sets of 2-6 Reps)
1-3 Count Paused Back Squat:
Back Squat:
Block Pull:
Deadlift:
Deficit Deadlift:
Front Squat:
Rack Pull:

RE Lower:
Assistance A1: Pick One (2-4 Sets of 6-15 Reps)
Back Squat:
Bulgarian Split Squat:
Front Squat:
Leg Press:
Lunge:
Reverse Lunge:
Step-Up:

Assistance A2: Pick One (2-4 Sets of 6-15 Reps)
Arched-Back Good Morning:
Glute Bridge:
Glute-Hamstring Curl:
Romanian Deadlift:
Stiff-Legged Deadlift:

Assistance B: Pick Three (1-2 Sets of 10-20 Reps)
AB Circuit:

Saturday: 010216 (1-6)


DE Lower: Pick One and Repeat for 3 Weeks (50%x2x8-12 Sets)
Speed Back Squat (Bands):
Speed Back Squat (Chains):

Accessory Pick One and Repeat for 3 Weeks (50%x1x6-10 Sets)
Speed Pull (Bands):
Speed Pull (Chains):

RE Lower:
Assistance A1: Pick One (2-4 Sets of 6-15 Reps)
Back Squat:
Bulgarian Split Squat:
Front Squat:
Leg Press:
Lunge:
Reverse Lunge:
Step-Up:

Assistance A2: Pick One (2-4 Sets of 6-15 Reps)
Arched-Back Good Morning:
Glute Bridge:
Glute-Hamstring Curl:
Romanian Deadlift:
Stiff-Legged Deadlift:

Assistance B: Pick Three (1-2 Sets of 10-20 Reps)
AB Circuit:

Wednesday: 123015 (1-3)


ME Lower: (Find 1RM – Drop Sets: 2-4 Sets of 2-6 Reps)
1-3 Count Paused Back Squat:
Back Squat:
Block Pull:
Deadlift:
Deficit Deadlift:
Front Squat:
Rack Pull:

RE Lower:
Assistance A1: Pick One (2-4 Sets of 6-15 Reps)
Back Squat:
Bulgarian Split Squat:
Front Squat:
Leg Press:
Lunge:
Reverse Lunge:
Step-Up:

Assistance A2: Pick One (2-4 Sets of 6-15 Reps)
Arched-Back Good Morning:
Glute Bridge:
Glute-Hamstring Curl:
Romanian Deadlift:
Stiff-Legged Deadlift:

Assistance B: Pick Three (1-2 Sets of 10-20 Reps)
AB Circuit:

Tuesday: 150407 (2-2)


RE Lower: (Pick One)
Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Front Squat:
High-Bar Squat:
Low-Bar Squat:
Paused High-Bar Squat:
Paused Low-Bar Squat:

Assistance: (Pick One)
Work up to x6-15 @8 RPE (Repeats) 4-6%
Bulgarian-Split Squat:
Front Squat:
High-Bar Squat:
Low-Bar Squat:
Lunge:
Step-Up:

Conditioning:
Slow Run: 2-3 Miles (Stop when form/pace deteriorates)