START H
ATHLETE NAME
SQUAT
ESTIMATED 1RMS BENCH
DEADLIFT
TRAINING GU
In the third block, we continue to progress by decreasing the reps and increasing the weights on the s
choosing from the list below, or choosing movements that you know work well for you. If you plan
movements in t
You may substitute any movements you wish, and you are encouraged to choose primary
DAY 1 MOVEMENTS DAY 2 MOVEMENTS
Incline Bench Press Box Squat
Bench Press with Slingshot Safety Bar Squat
Floor Press Squat with Chains
Decline Bench Press Wide-Stance Squat
Paused Bench Press High Bar Squat
Pause Squat
NOTES
S/S denotes movements to be performed as a superset. Perfor
LIGHT loads should not cause you to strain. They are designed to generate
HEAVY loads should be the maximum you ca
MEDIUM loads are some
START HERE
BEN POLLACK
805
435
815
TRAINING GUIDELINES
nd increasing the weights on the strength movements. However, in this block, you may switch strength movements if you wi
ow work well for you. If you plan to test your 1RM at the end of the program, I strongly recommend that you use competitio
movements in this block.
re encouraged to choose primary movements that fit best for you. Please find below a list of suggested movements!
MOVEMENTS DAY 3 MOVEMENTS DAY 4 MOVEMENTS
Box Squat Competition Bench Press Trap Bar Deadlift
ty Bar Squat Close Grip Bench Press Switch-Stance Deadlift
t with Chains Bench Press with Chains Deadlift with Chains
-Stance Squat Bench Press from Boards Deficit Conventional Deadlift
h Bar Squat Pin Press Block Pull
ause Squat Wide-Grip Deadlift
NOTES
performed as a superset. Perform each movement for the listed number of sets and reps.
in. They are designed to generate a huge pump. Really focus on squeezing the muscle being worked.
ds should be the maximum you can handle while maintaining good form.
MEDIUM loads are somewhere in between.
ch strength movements if you wish,
ommend that you use competition
of suggested movements!
DAY 4 MOVEMENTS
Trap Bar Deadlift
Switch-Stance Deadlift
Deadlift with Chains
Deficit Conventional Deadlift
Block Pull
Wide-Grip Deadlift
worked.
DAY 1: BENCH/UPPE
MAX EFFORT MOVEMENT:
ESTIMATED ME MOVEMENT 1RM:
WARM
5 MINUTES CARDIO WARMUP / PEC, SHOULDER
STRENG
FLAT CAMBERED BAR BENCH
HYPERTRO
DB BENCH S/S DB FLYE
SMITH BARBELL ROW
BANDED CHIN S/S STRAIGHT ARM PUSHDOWN
OPTIONAL MO
PLATE RAISE/ROLLING DB EX
DAY 1: BENCH/UPPER HYPERTROPHY
FLAT CAMBERED BAR BENCH
405
WARMUP
WARMUP / PEC, SHOULDER, LAT MOBILITY / 3X20 INCLINE DUMBBELL
STRENGTH
SETS REPS LOAD
WEEK 1
3 5 325
WEEK 2
6 2 355
WEEK 3
4 3 355
HYPERTROPHY
SETS REPS LOAD
3 8-12 HEAVY
4 6-8 HEAVY
3 8-12 LIGHT
OPTIONAL MOVEMENTS
PLATE RAISE/ROLLING DB EXTENSION/CHEAT CURL
LOAD
325
355
355
LOAD
HEAVY
HEAVY
LIGHT
DAY 2: SQUAT/LOWE
MAX EFFORT MOVEMENT:
ESTIMATED ME MOVEMENT 1RM:
WARM
5 MINUTES CARDIO WARMUP / HIP, HAMSTRIN
STRENG
HIGH BAR PAUSE SQUAT
HYPERTRO
SINGLE-LEG LEG PRESS
DB LEG CURL
STIFF LEG DEADLIFT
OPTIONAL MO
CALF RAISE / ANY A
DAY 2: SQUAT/LOWER HYPERTROPHY
HIGH BAR PAUSE SQUAT
705
WARMUP
O WARMUP / HIP, HAMSTRING MOBILITY / 3X20 BW WALKING LUNGE
STRENGTH
SETS REPS LOAD
WEEK 1
2 5 545
WEEK 2
4 2 600
WEEK 3
3 3 600
HYPERTROPHY
SETS REPS LOAD
3 12-15 LIGHT
4 6-8 MEDIUM
3 8-12 MEDIUM
OPTIONAL MOVEMENTS
CALF RAISE / ANY AB MOVEMENT
LOAD
545
600
600
LOAD
LIGHT
MEDIUM
MEDIUM
DAY 3: SPEED BENCH/UP
DYNAMIC EFFORT MOVEMENT:
ESTIMATED ME MOVEMENT 1RM:
WARM
5 MINUTES CARDIO WARMUP / PEC, SHOULDER
STRENG
WIDE GRIP BENCH PRESS W/ CHAINS
HYPERTRO
DB CLEAN & PRESS
BB HIGH PULL
JM PRESS
OPTIONAL MO
WEIGHTED PUSHUP/PUSHD
AY 3: SPEED BENCH/UPPER HYPERTROPHY
WIDE GRIP BENCH PRESS W/ CHAINS
365
WARMUP
O WARMUP / PEC, SHOULDER, LAT MOBILITY / 3X20 BAND PULL-APART
STRENGTH
SETS REPS LOAD
WEEK 1
8 2 220
WEEK 2
6 3 200
WEEK 3
8 3 220
HYPERTROPHY
SETS REPS LOAD
3 8-12 MEDIUM
3 8-12 HEAVY
3 12-15 MEDIUM
OPTIONAL MOVEMENTS
WEIGHTED PUSHUP/PUSHDOWN/PREACHER CURL
LOAD
220
200
220
LOAD
MEDIUM
HEAVY
MEDIUM
DAY 4: DEADLIFT/LOW
MAX EFFORT MOVEMENT:
ESTIMATED ME MOVEMENT 1RM:
WARM
5 MINUTES CARDIO WARMUP / HIP, HAMSTRIN
STRENG
SUMO DEADLIFT
HYPERTRO
BARBELL HYPEREXTENSION
LEG PRESS
BARBELL LUNGE
OPTIONAL MO
CALF RAISE / ANY A
DAY 4: DEADLIFT/LOWER HYPERTROPHY
SUMO DEADLIFT
705
WARMUP
O WARMUP / HIP, HAMSTRING MOBILITY / 3X20 BW BACK EXTENSION
STRENGTH
SETS REPS LOAD
WEEK 1
3 3 600
WEEK 2
6 1 635
WEEK 3
4 2 635
HYPERTROPHY
SETS REPS LOAD
3 12-15 LIGHT
3 8-12 HEAVY
3 8-12 MEDIUM
OPTIONAL MOVEMENTS
CALF RAISE / ANY AB MOVEMENT
LOAD
600
635
635
LOAD
LIGHT
HEAVY
MEDIUM
