Max

Squat Bench Deadlift Press

Enter Data In Each Cells Above

*Note:
-If an Exercise is in a Green Cell This means that you can chose your exrcises
from a Drop down list . Some Exercies Include a *Cycle for the month so each
week sets and reps will change. Weight will also be indicated

-If you chose an exercise in a green cell, you won't be able to select another for the remaining time of th

-On every power move (Squat, Bench, Deadlift, Press) you will need to complete a Rest Pause set (RP# se
the # represent the rest interval of the rest pause. You will need to repeat this process 3x.

-After each wave add no more than 10lbs on each lift. 5Lbs is recommended
 DO NOT CHANGE ANY VALUE BELOW

Squat Supplementary
Front Squat
SSB Squat
Oly Paused Squat
Zercher Squat
Low Pin Squat
your exrcises Hatfield Squat

Bench Supplementary
2 Board Press
Illegal Wide Paused
Floor Press
Dead Bench *Cycle
Close Grip Incline
SlingShot *Cycle

Row Exercise
for the remaining time of the month. Barbell Row
Db Row
plete a Rest Pause set (RP# set) for wich Prison Row
his process 3x. Chest Supported Row
Low Cable Row

Abs Exercise
Standing Crunch
Spread Eagle Sit-UP
Leg Raise
Plank Trifecta
Side Bend

Traps Exercise
Barbell Shrug
Farmer Shrug Walk
Db Shrug
Behind Back Shrug
DO NOT CHANGE ANY VALUE BELOW

Hamstring Exercise
Leg Curl
One Leg Dl
Romanian Dl
Pull Through
GHR

Chest Exercise Tricep Exercise

Bicep Exercise
Barbell Curl
Zottman Curl
Reverse Curl
Barbell 21
Alternate Db
 Jail House Strong Pig Iron Week 1

WEEK 1 - DAY 1 ( / / )
Exercise Weight Rep Set RP20 Set
SQUAT 80 3 5 Reps Done
Front Squat 5-8 2 Comments:
Leg Curl 5-8 4-5
Leg Press 3 10-12
Lunge max 3
Standing Crunch 8-10 4

WEEK 1 - DAY 2 ( / / )
Exercise Weight Rep Set RP20 Set
BENCH 80 3 5 Reps Done
Close Grip Incline 6-10 3-4 Comments:
Incline Db Fly 10-15 3
Overhead Db Ext 5-8 4-5
Pull-Up 5-10 3
Juarez 20 push-up 1-20 1

WEEK 1 - DAY 3 ( / / )
Exercise Weight Rep Set RP20 Set
DEADLIFT 85 1 7 Reps Done
Barbell Shrug 10-15 3 Comments:
Chin-Up TR100 ?? ??
Prison Row 5-8 3
Alternate Db 10-15 4
Side Bend 10-12 3

WEEK 1 - DAY 4 ( / / )
Exercise Weight Rep Set RP20 Set
PRESS 80 1 7 Reps Done
PRESS 65 1 7 Reps Done
Dips 6-10 4 Comments:
Lateral Raise 10-15 3
Reverse Fly 3 10-15
Skull Crusher 2 20-30
Spread Eagle Sit-UP 12-15 3
 Jail House Strong Pig Iron Week 2
WEEK 2 - DAY 1 ( / / )
Exercise Weight Rep Set RP20 Set
SQUAT 85 2 5 Reps Done
Front Squat 5-8 2 Comments:
Leg Curl 5-8 4-5
Leg Press 3 10-12
Lunge max 3
Standing Crunch 8-10 4

WEEK 2 - DAY 2 ( / / )
Exercise Weight Rep Set RP20 Set
BENCH 85 2 5 Reps Done
Close Grip Incline 6-10 3-4 Comments:
Incline Db Fly 10-15 3
Overhead Db Ext 4-5 5-8
Pull-Up 5-10 3
Juarez 20 push-up 1-20 1

WEEK 2 - DAY 3 ( / / )
Exercise Weight Rep Set RP20 Set
DEADLIFT 90 1 5 Reps Done
Barbell Shrug 10-15 2 Comments:
Chin-Up TR80 ?? ??
Prison Row 5-8 3
Alternate Db 10-15 4
Side Bend 12-15 3

WEEK 2 - DAY 4 ( / / )
Exercise Weight Rep Set RP20 Set
PRESS 85 1 1 Reps Done
PRESS 70 1 1 Reps Done
Dips 6-10 4 Comments:
Lateral Raise 10-15 3
Reverse Fly 3 10-15
Skull Crusher 2 20-30
Spread Eagle Sit-UP 12-15 3
 Jail House Strong Pig Iron Week 3
WEEK 3 - DAY 1 ( / / )
Exercise Weight Rep Set RP30 Set
SQUAT 90 1 6 Reps Done
Front Squat 5-8 2 Comments:
Leg Curl 5-8 4-5
Leg Press 10-12 3
Lunge max 3
Standing Crunch 8-10 4

WEEK 3 - DAY 2 ( / / )
Exercise Weight Rep Set RP30 Set
BENCH 90 1 5 Reps Done
Close Grip Incline 6-10 3-4 Comments:
Incline Db Fly 10-15 3
Overhead Db Ext 4-5 5-8
Pull-Up 5-10 3
Juarez 20 push-up 1-20 1

WEEK 3 - DAY 3 ( / / )
Exercise Weight Rep Set RP30 Set
DEADLIFT 90 1 3 Reps Done
Barbell Shrug 10-15 2 Comments:
Chin-Up TR50 ?? ??
Prison Row 5-8 3
Alternate Db 10-15 4
Side Bend 12-15 3

WEEK 3 - DAY 4 ( / / )
Exercise Weight Rep Set RP30 Set
PRESS 90 1 1 Reps Done
PRESS 75 1 1 Reps Done
Dips 6-10 4 Comments:
Lateral Raise 10-15 3
Reverse Fly 3 10-15
Skull Crusher 2 20-30
Spread Eagle Sit-UP 12-15 3
 Jail House Strong Pig Iron Week 4 - **DELOAD**
WEEK 4 - DAY 1 ( / / )
Exercise Weight Rep Set RP30 Set
SQUAT 55 5 2 Reps Done
Leg Curl 5-8 4-5 Comments:
Lunge max 3
Standing Crunch 8-10 4

WEEK 4 - DAY 2 ( / / )
Exercise Weight Rep Set RP30 Set
BENCH 55 5 2 Reps Done
Push Up 10-15 2-3 Comments:
Incline Db Fly 10-15 2
Overhead Db Ext 10-15 2
Pull-Up 5-10 2

WEEK 4 - DAY 3 ( / / )
Exercise Weight Rep Set RP30 Set
DEADLIFT 55 5 2 Reps Done
Barbell Shrug 10-15 2 Comments:
Chin-Up TR80 ?? ??
Barbell Shrug 5-8 3
Prison Row 10-15 4
Alternate Db 12-15 3

WEEK 4 - DAY 4 ( / / )
Exercise Weight Rep Set RP30 Set
PRESS 55 5 2 Reps Done
Dips max 1 Comments:
Lateral Raise 10-15 3
Reverse Fly 10-15 3