Max

Squat Bench Deadlif 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 the

-On every power move (Squat, Bench, Deadlift, Press) you will need to complete a Rest Pause set (RP# set
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
er for the remaining time of the month. Barbell Row
Db Row
mplete a Rest Pause set (RP# set) for wich Prison Row
this 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 290 3 5 Reps Done
Front Squat 5-8 2 Comments:
GHR 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 220 3 5 Reps Done
Floor Press 6-10 3-4 Comments:
Incline Db Fly 10-15 3
Barbell Floor 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 395 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 110 1 7 Reps Done
PRESS 90 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 310 2 5 Reps Done
Front Squat 5-8 2 Comments:
GHR 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 235 2 5 Reps Done
Floor Press 6-10 3-4 Comments:
Incline Db Fly 10-15 3
Barbell Floor 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 410 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 115 1 1 Reps Done
PRESS 95 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 330 1 6 Reps Done
Front Squat 5-8 2 Comments:
GHR 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 250 1 5 Reps Done
Floor Press 6-10 3-4 Comments:
Incline Db Fly 10-15 3
Barbell Floor 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 425 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 120 1 1 Reps Done
PRESS 100 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 200 5 2 Reps Done
GHR 5-8 4-5 Comments:
Lunge max 3
Standing Crunch 8-10 4

WEEK 4 - DAY 2 ( / / )
Exercise Weight Rep Set RP30 Set
BENCH 150 5 2 Reps Done
Push Up 10-15 2-3 Comments:
Incline Db Fly 10-15 2
Barbell Floor Ext 10-15 2
Pull-Up 5-10 2

WEEK 4 - DAY 3 ( / / )
Exercise Weight Rep Set RP30 Set
DEADLIFT 255 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 75 5 2 Reps Done
Dips max 1 Comments:
Lateral Raise 10-15 3
Reverse Fly 10-15 3