Monday: 031416 (4-1)


RE Upper: (2-4 Sets of 6-15 Reps)
Bench Press (Barbell or Dumbbell):

Assistance: Pick One (2-4 Sets of 6-15 Reps)
Close-Grip Bench Press (Barbell or Dumbbell):
Close-Grip Floor Press (Barbell or Dumbbell):
Close-Grip Incline Bench Press (Barbell or Dumbbell):
Incline Bench Press (Barbell or Dumbbell):
JM Press:
Press (Barbell or Dumbbell):
Push Press (Barbell or Dumbbell):
Seated Press (Barbell or Dumbbell):
Tate Press:
Weighted Dip:
Wide-Grip Bench Press:
Wide-Grip Incline Bench Press:

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):

RE Upper:
Assistance A1: Pick One (2-4 Sets of 6-15 Reps)
Bench Press (Touch and Go):
Dumbbell Bench Press:
Dumbbell Fly:
Dumbbell Incline Bench Press:
Dumbbell Incline Fly:
Wide-Grip Bench Press:

Assistance A2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Row:
Chest-Supported Row:
Dumbbell Row:
Kroc Row:
Pendlay Row:
Yates Row:

Assistance B1: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Press:
Dumbbell Push Press:
Dumbbell Seated Press:
Press:
Push Press:
RS Press:
Seated Press:

Assistance B2: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Rear Delt Fly:
Pullup/Chinup:

Assistance C1: Pick One (2-4 Sets of 6-15 Reps)
Close-Grip Bench Press:
Close-Grip Incline Bench Press:
Dumbbell JM Press:
Dumbbell RS Press:
Dumbbell Tate Press:
JM Press:
Weighted Dip:

Assistance C2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Curl:
Dumbbell Concentration Curl:
Dumbbell Curl:

Monday: 011816 (4-1)


RE Upper:
Assistance A1: Pick One (2-4 Sets of 6-15 Reps)
Bench Press (Touch and Go):
Dumbbell Bench Press:
Dumbbell Fly:
Dumbbell Incline Bench Press:
Dumbbell Incline Fly:
Wide-Grip Bench Press:

Assistance A2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Row:
Chest-Supported Row:
Dumbbell Row:
Kroc Row:
Pendlay Row:
Yates Row:

Assistance B1: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Press:
Dumbbell Push Press:
Dumbbell Seated Press:
Press:
Push Press:
RS Press:
Seated Press:

Assistance B2: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Rear Delt Fly:
Pullup/Chinup:

Assistance C1: Pick One (2-4 Sets of 6-15 Reps)
Close-Grip Bench Press:
Close-Grip Incline Bench Press:
Dumbbell JM Press:
Dumbbell RS Press:
Dumbbell Tate Press:
JM Press:
Weighted Dip:

Assistance C2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Curl:
Dumbbell Concentration Curl:
Dumbbell Curl:

Friday: 011516 (3-5)


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

RE Upper:
Assistance A1: Pick One (2-4 Sets of 6-15 Reps)
Bench Press (Touch and Go):
Dumbbell Bench Press:
Dumbbell Fly:
Dumbbell Incline Bench Press:
Dumbbell Incline Fly:
Wide-Grip Bench Press:

Assistance A2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Row:
Chest-Supported Row:
Dumbbell Row:
Kroc Row:
Pendlay Row:
Yates Row:

Assistance B1: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Press:
Dumbbell Push Press:
Dumbbell Seated Press:
Press:
Push Press:
RS Press:
Seated Press:

Assistance B2: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Rear Delt Fly:
Pullup/Chinup:

Assistance C1: Pick One (2-4 Sets of 6-15 Reps)
Close-Grip Bench Press:
Close-Grip Incline Bench Press:
Dumbbell JM Press:
Dumbbell RS Press:
Dumbbell Tate Press:
JM Press:
Weighted Dip:

Assistance C2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Curl:
Dumbbell Concentration Curl:
Dumbbell Curl:

Monday: 011116 (3-1)


ME Upper: Pick One (Find 1RM – Drop Sets: 2-4 Sets of 2-6 Reps)
1-3 Count Paused Bench Press:
2-4 Board Bench Press:
Bench Press (Touch and Go):
Close-Grip Bench Press:
Floor Press:
Pin Press:
Press:
Push Press:
Seated Press:
Wide-Grip Bench Press:

RE Upper:
Assistance A1: Pick One (2-4 Sets of 6-15 Reps)
Bench Press (Touch and Go):
Dumbbell Bench Press:
Dumbbell Fly:
Dumbbell Incline Bench Press:
Dumbbell Incline Fly:
Wide-Grip Bench Press:

Assistance A2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Row:
Chest-Supported Row:
Dumbbell Row:
Kroc Row:
Pendlay Row:
Yates Row:

Assistance B1: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Press:
Dumbbell Push Press:
Dumbbell Seated Press:
Press:
Push Press:
RS Press:
Seated Press:

Assistance B2: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Rear Delt Fly:
Pullup/Chinup:

Assistance C1: Pick One (2-4 Sets of 6-15 Reps)
Close-Grip Bench Press:
Close-Grip Incline Bench Press:
Dumbbell JM Press:
Dumbbell RS Press:
Dumbbell Tate Press:
JM Press:
Weighted Dip:

Assistance C2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Curl:
Dumbbell Concentration Curl:
Dumbbell Curl:

Conditioning: (Pick One)
Hills: 45-90 seconds (1:2 rest) (Stop when form/pace deteriorates)
Speed Workouts: 400-1600m (1:2 rest) (Stop when form/pace deteriorates)
Sprint Workouts: 100-600m (1:2 rest) (Stop when form/pace deteriorates)
Strides: 50-200m (1:2 rest) (Stop when form/pace deteriorates)

Friday: 010816 (2-5)


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

RE Upper:
Assistance A1: Pick One (2-4 Sets of 6-15 Reps)
Bench Press (Touch and Go):
Dumbbell Bench Press:
Dumbbell Fly:
Dumbbell Incline Bench Press:
Dumbbell Incline Fly:
Wide-Grip Bench Press:

Assistance A2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Row:
Chest-Supported Row:
Dumbbell Row:
Kroc Row:
Pendlay Row:
Yates Row:

Assistance B1: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Press:
Dumbbell Push Press:
Dumbbell Seated Press:
Press:
Push Press:
RS Press:
Seated Press:

Assistance B2: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Rear Delt Fly:
Pullup/Chinup:

Assistance C1: Pick One (2-4 Sets of 6-15 Reps)
Close-Grip Bench Press:
Close-Grip Incline Bench Press:
Dumbbell JM Press:
Dumbbell RS Press:
Dumbbell Tate Press:
JM Press:
Weighted Dip:

Assistance C2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Curl:
Dumbbell Concentration Curl:
Dumbbell Curl:

Monday: 010416 (2-1)


ME Upper: Pick One (Find 1RM – Drop Sets: 2-4 Sets of 2-6 Reps)
1-3 Count Paused Bench Press:
2-4 Board Bench Press:
Bench Press (Touch and Go):
Close-Grip Bench Press:
Floor Press:
Pin Press:
Press:
Push Press:
Seated Press:
Wide-Grip Bench Press:

RE Upper:
Assistance A1: Pick One (2-4 Sets of 6-15 Reps)
Bench Press (Touch and Go):
Dumbbell Bench Press:
Dumbbell Fly:
Dumbbell Incline Bench Press:
Dumbbell Incline Fly:
Wide-Grip Bench Press:

Assistance A2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Row:
Chest-Supported Row:
Dumbbell Row:
Kroc Row:
Pendlay Row:
Yates Row:

Assistance B1: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Press:
Dumbbell Push Press:
Dumbbell Seated Press:
Press:
Push Press:
RS Press:
Seated Press:

Assistance B2: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Rear Delt Fly:
Pullup/Chinup:

Assistance C1: Pick One (2-4 Sets of 6-15 Reps)
Close-Grip Bench Press:
Close-Grip Incline Bench Press:
Dumbbell JM Press:
Dumbbell RS Press:
Dumbbell Tate Press:
JM Press:
Weighted Dip:

Assistance C2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Curl:
Dumbbell Concentration Curl:
Dumbbell Curl:

Conditioning: (Pick One)
Hills: 45-90 seconds (1:2 rest) (Stop when form/pace deteriorates)
Speed Workouts: 400-1600m (1:2 rest) (Stop when form/pace deteriorates)
Sprint Workouts: 100-600m (1:2 rest) (Stop when form/pace deteriorates)
Strides: 50-200m (1:2 rest) (Stop when form/pace deteriorates)

Friday: 010116 (1-5)


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

RE Upper:
Assistance A1: Pick One (2-4 Sets of 6-15 Reps)
Bench Press (Touch and Go):
Dumbbell Bench Press:
Dumbbell Fly:
Dumbbell Incline Bench Press:
Dumbbell Incline Fly:
Wide-Grip Bench Press:

Assistance A2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Row:
Chest-Supported Row:
Dumbbell Row:
Kroc Row:
Pendlay Row:
Yates Row:

Assistance B1: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Press:
Dumbbell Push Press:
Dumbbell Seated Press:
Press:
Push Press:
RS Press:
Seated Press:

Assistance B2: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Rear Delt Fly:
Pullup/Chinup:

Assistance C1: Pick One (2-4 Sets of 6-15 Reps)
Close-Grip Bench Press:
Close-Grip Incline Bench Press:
Dumbbell JM Press:
Dumbbell RS Press:
Dumbbell Tate Press:
JM Press:
Weighted Dip:

Assistance C2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Curl:
Dumbbell Concentration Curl:
Dumbbell Curl:

Monday: 122815 (1-1)


ME Upper: Pick One (Find 1RM – Drop Sets: 2-4 Sets of 2-6 Reps)
1-3 Count Paused Bench Press:
2-4 Board Bench Press:
Bench Press (Touch and Go):
Close-Grip Bench Press:
Floor Press:
Pin Press:
Press:
Push Press:
Seated Press:
Wide-Grip Bench Press:

RE Upper:
Assistance A1: Pick One (2-4 Sets of 6-15 Reps)
Bench Press (Touch and Go):
Dumbbell Bench Press:
Dumbbell Fly:
Dumbbell Incline Bench Press:
Dumbbell Incline Fly:
Wide-Grip Bench Press:

Assistance A2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Row:
Chest-Supported Row:
Dumbbell Row:
Kroc Row:
Pendlay Row:
Yates Row:

Assistance B1: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Press:
Dumbbell Push Press:
Dumbbell Seated Press:
Press:
Push Press:
RS Press:
Seated Press:

Assistance B2: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Rear Delt Fly:
Pullup/Chinup:

Assistance C1: Pick One (2-4 Sets of 6-15 Reps)
Close-Grip Bench Press:
Close-Grip Incline Bench Press:
Dumbbell JM Press:
Dumbbell RS Press:
Dumbbell Tate Press:
JM Press:
Weighted Dip:

Assistance C2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Curl:
Dumbbell Concentration Curl:
Dumbbell Curl:

Conditioning: (Pick One)
Hills: 45-90 seconds (1:2 rest) (Stop when form/pace deteriorates)
Speed Workouts: 400-1600m (1:2 rest) (Stop when form/pace deteriorates)
Sprint Workouts: 100-600m (1:2 rest) (Stop when form/pace deteriorates)
Strides: 50-200m (1:2 rest) (Stop when form/pace deteriorates)

Monday: 150413 (3-1)


RE Upper: (Pick One)
Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
2-4 Board Bench Press:
Bench Press:
Floor Press:
Incline Bench Press:
Paused Bench Press:

Assistance A: (Pick Two)
Work up to x6-15 @8 RPE (Repeats) 4-6%
Dip:
Dumbbell Press:
Incline Dumbbell Press:
Cable Triceps Extension:
Triceps Pushdown:

Assistance B: (Pick Two)
Work up to x6-15 @8 RPE (Repeats) 4-6%
Chin-up/Pullup:
Barbell Row:
Dumbbell Row:
Yates Row:
Barbell Curl:
Dumbbell Curl: