WORKOUT PROGRAM
Legs
Week 1
• Squat……………………………………………………….. 10-8-6
• Leg Press......................................................10-10-10
• Leg Extensions…………………………………………….10-10-10
• walking lunges with weights...................10-10-10
• Leg Curls………………………………………………………10-10-10
• Smith Machine Calf Raises……………………….. 40-30-20
• Seated Calf Raises…………………………………….. 30-20-10
• Wall Sits …………………………………………………… to Failure 2 sets (2 min. rest b/w sets)
Week 2
• Squat……………………………………………………….. 4-4-2
• Leg Press......................................................10-10-10
• Leg Extensions…………………………………………….10-10-10
• bulgarian split squats with dumbells............10-10-10
• Leg Curls………………………………………………………10-10-10
• Smith Machine Calf Raises……………………….. 40-30-20
• Seated Calf Raises……………………………………..30-20-10
• Wall Sits……………………………………………………to Failure 2 sets (2 min. rest b/w sets)
Week 3
• Squat……………………………………………………….. 5-3-1
• Leg Press...................................................... 10-10-10
• Leg Extensions…………………………………………….10-10-10
• Leg Curls………………………………………………………10-10-10
• Smith Machine Calf Raises……………………….. 40-30-20
• Seated Calf Raises……………………………………..30-20-10
• Wall Sits………………………………………………… to Failure 2 sets (2 min. rest b/w sets)
Week 4
• Squat……………………………………………………….. MAX
• Leg Press......................................................10-10-10
Leg Extensions…………………………………………….10-10-10
Leg Curls………………………………………………………10-10-10
• Smith Machine Calf Raises……………………….. 40-30-20
• Seated Calf Raises……………………………………..30-20-10
Wall Sits…………………………………………………….. to Failure 2 sets
Note – For the last 10 reps of each set of calf raises, hold the contraction at the top of the rep for 2-3
seconds, while the last rep is held for 5-10 seconds. The Calf has a lot of slow twitch muscle, so it
responds better to extended periods of contraction. Keep tension on the calves throughout the entirety
of each set
Note – When maxing on Squats, as with deadlifts, increases of up to 25 pounds between 1 rep sets is ok
once you’re handling weights over 80% of your previous max, just be reasonable with your weight
increases, and pick a weight you think you can handle
Push Day 1
Week 1
• FLAT bench Press …………………………………………………………………………………MAX
• incline dumbell presses..........................................................MAX
• Close Grip Bench Press(for triceps)……………………………………………………………….MAX
• Weighted Dips…………………………………………………………………………….10-10-10
• Seated Dumbbell Shoulder Press…………………………………………………10-10-10
• seated lateral raises .......................................................40-30-20
• Pushups …………………………………………………………………… (to failure, 2 sets – 2 min rest)
Week 2
• Flat bench Press …………………………………………………………………………………10-8-6
• Close Grip Bench Press……………………………………………………………….10-8-6
• Weighted Dips…………………………………………………………………………….10-10-10
• incline dumbell presses.................................................10-8-6
• Seated Dumbbell Shoulder Press…………………………………………………10-10-10
seated lateral raises .......................................................40-30-20
• Pushups ……………………………………………………………… (to failure, 2 sets – 2 min rest)
Week 3
• Bench Press …………………………………………………………………………………4-4-2
• Close Grip Bench Press……………………………………………………………….4-4-2
• Weighted Dips…………………………………………………………………………….10-10-10
• Seated Dumbbell Shoulder Press…………………………………………………10-10-10
• Pushups ……………………………………………………………… (to failure, 2 sets – 2 min rest)
Week 4
• Flat bench Press …………………………………………………………………………………5-3-1
• Close Grip Bench Press……………………………………………………………….5-3-1
• Clean and Press …………………………………………………………………………10-8-6
• Weighted Dips…………………………………………………………………………….10-10-10
• Seated Dumbbell Shoulder Press…………………………………………………10-10-10
• Pushups ……………………………………………………………(to failure, 2 sets – 2 min rest)
Note – Make sure you have proper arch on bench press, and you are tucking your elbows on the
eccentric (downward ) phase of the lift– flared elbows on bench put too much stress on the rotator cuff,
and reduce activation of the lower pecs and lats.
Note- On push press, make sure your squat (should be a ¼ squat) to initiate the press is explosive
Note- On push days feel free to get all of your bicep and tricep work in.
Pull Day 1
Week 1
• Deadlifts………………………………………………………………………5-3-1
• Pause Squats………………………………………………………………..5-3-1
• Shrugs…………………………………………………………………………10-8-6
• Barbell Rows………………………………………………………………..10-8-6
• T Bar Rows………………………………………………………………….10-10-10
• Pull Ups……………………………………………………………………….2 sets to failure
Week 2
• Deadlifts………………………………………………………………………MAX
Pause Squats………………………………………………………………..MAX
• Shrugs…………………………………………………………………………12-10-8
• Barbell Rows………………………………………………………………..10-8-6
• T Bar Rows………………………………………………………………….10-10-10
• Pull Ups……………………………………………………………………….2 sets to failure
Week 3
• Deadlifts………………………………………………………………………10-8-6
Pause Squats…………………………………………………………………6-5-4
• Shrugs…………………………………………………………………………-6-5-4
• Barbell Rows………………………………………………………………..10-8-6
• T Bar Rows………………………………………………………………….10-10-10
• Pull Ups………………………………………………………………………. 2 sets to failure
Week 4
• Deadlifts………………………………………………………………………4-4-2
Pause Squats………………………………………………………………..4-4-2
• Shrugs…………………………………………………………………………4-4-2
• Barbell Rows………………………………………………………………..10-8-6
• T Bar Rows………………………………………………………………….10-10-10
• Pull Ups……………………………………………………………………….2 Sets to failure
Push Day 2
Week 1
• ATG Squat………………………………………………………………….Heavy Single
• Bench Press……………………………………………………………….Max
• Standing Military Press……………………………………………..Max
• Incline Dumbbell Bench Press…………………………………..10-10-10
• Standing Dumbbell side Raises………………………………….10-10-10
Week 2
• ATG Squat…………………………………………………………………Heavy Single
• Bench Press………………………………………………………………10-8-6
• Standing Military Press……………………………………………..10-8-6
• Incline Dumbbell Bench Press…………………………………..10-10-10
• Standing Dumbbell side Raises………………………………….10-10-10
Week 3
• ATG Squat……………………………………………………………….Heavy Single
• Bench Press…………………………………………………………….4-4-2
• Standing Military Press…………………………………………..4-4-2
• Incline Dumbbell Bench Press………………………………10-10-10
• Standing Dumbbell side Raises……………………………..10-10-10
Week 4
• ATG Squat………………………………………………………………Heavy Single
• Bench Press…………………………………………………………..5-3--1
• Standing Military Press…………………………………………..5-3-1
• Incline Dumbbell Bench Press…………………………………10-10-10
• Standing Dumbbell side Raises………………………………..10-10-10
Pull Day 2
Week 1
• Sumo Deadlifts……………………………………………………………4-4-2
Front squats………………………………………………………………4-4-2
• Shrugs…………………………………………………………………………4-4-2
• Barbell Rows………………………………………………………………..10-8-6
• T Bar Rows………………………………………………………………….10-10-10
• Pull Ups………………………………………………………………………. 2 sets to failure
Week 2
• Sumo Deadlifts……………………………………………………………5-3-1
Front Squats………………………………………………………………..5-3-1
• Shrugs…………………………………………………………………………10-8-6
• Barbell Rows………………………………………………………………..10-8-6
• T Bar Rows…………………………………………………………………..10-10-10-
• Pull Ups………………………………………………………………………. 2 sets to failure
Week 3
• Sumo Deadlifts…………………………………………………………… MAX
Front Squats………………………………………………………………..MAX
• Shrugs…………………………………………………………………………10-8-6
• Barbell Rows………………………………………………………………..10-10-10
• T Bar Rows………………………………………………………………….10-10-10
• Pull Ups………………………………………………………………………. 2 sets to failure
Week 4
• Sumo Deadlifts……………………………………………………………10-8-6
• Shrugs…………………………………………………………………………10-8-6
• Barbell Rows………………………………………………………………..10-10-10
• T Bar Rows………………………………………………………………….10-10-10
• Pull Ups………………………………………………………………………. 2 sets to failure
Note- On Sumo Deadlifts, make sure your toes are pointed out at a 45 degree angle, and take as wide of
a stance as is comfortable
. For your accessory work pick weights that you are comfortable with, but for your core lifts here is a
starting point to calculate your numbers. It is important to note that these percentages will be most
accurate for your squat numbers, you might have to increase the weight for deadlifts and especially
bench press.
Reps: % of MAX
10 .6
8 .7
6 .8
4 .85
4 .85
2 .92
5 .8
3 .9
1 .95
