STA
ATHLETE NAME
SQUAT
ESTIMATED 1RMS BENCH
DEADLIFT
TRAINING
This first block is designed to throw you into the deep end: it's going to be hard as hell, and you need
reps and lower weights, and, as we proceed through the course, the weigh
You may substitute any movements you wish, and you are encouraged to choose p
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
S/S denotes movements to be performed as a superset.
LIGHT loads should not cause you to strain. They are designed to ge
HEAVY loads should be the maximum
MEDIUM loads are
START HERE
BEN POLLACK
805
435
815
TRAINING GUIDELINES
e hard as hell, and you need to be prepared for that. However, the program is still periodized. That means we're starting off w
hrough the course, the weights will increase and reps decrease. This is the foundation of sustained progress.
are 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
ox 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 Dea
h Bar Squat Pin Press Block Pull
use Squat Wide-Grip Deadlift
NOTES
e performed as a superset. Perform each movement for the listed number of sets and reps.
ain. They are designed to generate a huge pump. Really focus on squeezing the muscle being worked.
ads should be the maximum you can handle while maintaining good form.
MEDIUM loads are somewhere in between.
t means we're starting off with higher
d progress.
uggested movements!
DAY 4 MOVEMENTS
Trap Bar Deadlift
Switch-Stance Deadlift
Deadlift with Chains
Deficit Conventional Deadlift
Block Pull
Wide-Grip Deadlift
ked.
DAY 1: BENCH/U
MAX EFFORT MOVEMENT:
ESTIMATED ME MOVEMENT 1RM:
5 MINUTES CARDIO WARMUP / PEC, SHOU
ST
INCLINE REVERSE BAND BENCH
HYPE
MACHINE PRESS S/S PEC DECK
T-BAR ROW
LAT PULLDOWN S/S DB PULLOVER
OPTIONA
DB LATERAL RAISE / PULLE
DAY 1: BENCH/UPPER HYPERTROPHY
INCLINE REVERSE BAND BENCH
405
WARMUP
O WARMUP / PEC, SHOULDER, LAT MOBILITY / 3X20 INCLINE DUMBBELL
STRENGTH
SETS REPS LOAD
WEEK 1
3 10 265
WEEK 2
5 5 305
WEEK 3
5 3 325
HYPERTROPHY
SETS REPS LOAD
3 8-12 LIGHT
4 6-8 HEAVY
3 8-12 LIGHT
OPTIONAL MOVEMENTS
B LATERAL RAISE / PULLEY PUSHDOWN / HAMMER CURL
LOAD
265
305
325
LOAD
LIGHT
HEAVY
LIGHT
DAY 2: SQUAT/LO
MAX EFFORT MOVEMENT:
ESTIMATED ME MOVEMENT 1RM:
5 MINUTES CARDIO WARMUP / HIP, HAM
ST
SAFETY BAR SQUAT
HYPE
LEG EXTENSION S/S LEG PRESS
DB STIFF LEG DEADLIFT
HAMSTRING CURL
OPTIONA
CALF RAISE / A
DAY 2: SQUAT/LOWER HYPERTROPHY
SAFETY BAR SQUAT
705
WARMUP
IO WARMUP / HIP, HAMSTRING MOBILITY / 3X20 BW WALKING LUNGE
STRENGTH
SETS REPS LOAD
WEEK 1
2 10 460
WEEK 2
3 5 530
WEEK 3
3 3 580
HYPERTROPHY
SETS REPS LOAD
3 8-12 LIGHT
4 6-8 HEAVY
3 8-12 MEDIUM
OPTIONAL MOVEMENTS
CALF RAISE / ANY AB MOVEMENT
LOAD
460
530
580
LOAD
LIGHT
HEAVY
MEDIUM
DAY 3: SPEED BENCH
DYNAMIC EFFORT MOVEMENT:
ESTIMATED ME MOVEMENT 1RM:
5 MINUTES CARDIO WARMUP / PEC, SHOU
ST
CLOSE GRIP BENCH PRESS
HYPE
DB SWING S/S ARNOLD PRESS
DB ROW
SEATED ROW
OPTIONA
DIP / SKULLCRU
AY 3: SPEED BENCH/UPPER HYPERTROPHY
CLOSE GRIP BENCH PRESS
365
WARMUP
IO 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
DIP / SKULLCRUSHER / BARBELL CURL
LOAD
220
200
220
LOAD
MEDIUM
HEAVY
MEDIUM
DAY 4: DEADLIFT/L
MAX EFFORT MOVEMENT:
ESTIMATED ME MOVEMENT 1RM:
5 MINUTES CARDIO WARMUP / HIP, HAM
ST
TRAP BAR DEADLIFT
HYPE
HAMSTRING CURL S/S STIFF LEG GOOD MORNING
HACK SQUAT
BULGARIAN SPLIT SQUAT
OPTIONA
CALF RAISE / A
DAY 4: DEADLIFT/LOWER HYPERTROPHY
TRAP BAR DEADLIFT
705
WARMUP
IO WARMUP / HIP, HAMSTRING MOBILITY / 3X20 BW BACK EXTENSION
STRENGTH
SETS REPS LOAD
WEEK 1
2 10 460
WEEK 2
3 5 530
WEEK 3
3 3 580
HYPERTROPHY
SETS REPS LOAD
3 12-15 VERY LIGHT
3 8-12 HEAVY
3 8-12 MEDIUM
OPTIONAL MOVEMENTS
CALF RAISE / ANY AB MOVEMENT
LOAD
460
530
580
LOAD
VERY LIGHT
HEAVY
MEDIUM
