CON J U G AT E

x
COND I T I ON I N G

12-WEEK Blend Of Conjugate & Conditioning To Build Strength & Lean Mass
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The program contains material protected under International Federal Copyright Laws and Treaties.
© Jason Brown Coaching. All Rights Reserved. Any unauthorized use of this material without written
permission from the author and publisher is prohibited. Published under Copyright Laws of the Library
of Congress of The United States of America, by:

© Jason Brown Coaching

All Rights Reserved.
www.jasonbrowncoaching.com

2
contents
4 The Conjugate Method

5 Program Guidelines

8 Warm-Ups

10 12 Week Training Plan

the conjugate
method
Means “joined together”
Training several motor abilities within
the same week
Programming is sequential to create
favorable conditions for strong
training effects without overtraining
Structured, but constantly varied
Emphasis on limitations

4
program guidelines
01 Rep Maxes
1 rep maxes: build to a 1RM performing sets of
5-4-3-2-1-1-1-1..
Multiple rep maxes: build to a set rep max in
the designated amount of sets
ie. build to a 5RM in 5 sets.

02 Rep Schemes
Rep schemes include ‘work sets’ meaning
you’ll need to perform 1-2 warm-up sets before
starting these. For example, 4 x 8-10 should
include 1-2 warm-up sets beforehand.

5
03 Repetition of Movements
We will perform 2 WEEKS of the same assistance
exercises. This gives you time to enforce good
movement patterns and get the most from each
exercise variation.

04 Supersets
You’ll see a ‘letter’ after a number such as 2a &
2b - this indicates a ‘superset’ going back and
forth between the two movements following the
prescribed rest intervals eg.

05 Recovery Conditioning
Do not SKIP these days - these are vital part of
the process of improving your aerobic system/
facilitating recovery. Feel free to use your own
imagination as long as you stay within the
guidelines.

6
program template
Day 1: Max Effort Lower
Day 2: Conditioning
Day 3: Max Effort Upper
Day 4: Recovery Conditioning
Day 5: Dynamic Effort Lower
Day 6: Dynamic Effort Upper
Day 7: Active Recovery or OFF

7
warm-ups
Upper #2
Lower #1 Lower #2 Upper #1
(Bench Press or Conditioning
(Squat Emphasis) (Deadlift Emphasis) (Pull-up Emphasis)
Overhe Emphasis)
1. Bird Dogs: 3 x 5 ea. 1. Bird Dogs: 3 x 5 ea. 1. T
 horacic Rotations: 1. Thoracic Rotations: 1. Bird Dogs: 3 x 5 ea.
3 x 5 ea. 3 x 5 ea.

2. Banded Glute Bridge: 2. S

 ingle Leg Glute 2. Upper-Back Triset: 2. U
 pper-back Triset: 2. Supine Banded Hip
3x5 Bridge: 3 x 5 each 3 x 10 each 3 x 10 each Flexion: 3 x 5 ea.

3. Tempo Goblet Squat: 3. T

 empo KB RDL: 3 x 3. B
 anded Push-ups: 3. B
 anded Push-ups: 3. X-Band Walk:
3 x 3-5 @3111 3-5 @3111. Rest 20s. 3 x 5. Rest 20s. 3 x 5. Rest 20s. 2 x 10 reps each side

4. Worlds Greatest 4. Worlds Greatest 4. Worlds Greatest 4. W

 orlds Greatest 4. Worlds Greatest
Stretch x 8 reps Stretch x 8 reps Stretch x 8 reps Stretch x 8 reps Stretch x 8 reps
each side each side each side each side each side

8
cooldowns
(done after the training session is completed)

Global Foam Rolling

6-12 inches of relative motion rolling proximal
to distal. Prioritize the quads, lats, hamstrings,
glutes, and hamstrings.

Worlds Greatest Stretch

Same as done in your warm-up.

Parasympathetic Breathing Drills

10-15 Nasal Breaths with a 5 second inhale + 1
second hold + 5 second exhale+1 second hold
at the bottom

9
12
WEEK
T R AIN IN G PL AN
 WEEK 1 - DAY 1: ME LOWER

BOX SQUAT
1 VID EO
3RM in 6 sets. Rest 2:30 | *15” Box

HYBRID STANCE RDL

2 VID EO
4 x 8-10. Rest 90s.

GOBLET BOX SQUAT

3 VID EO
3 x 12-15. Rest 90s | *13” Box

SINGLE LEG GLUTE HIP THRUST

4 VID EO
3 x 8-10 each. Rest 60s | *Squeeze glutes at top

WEIGHTED HOLLOW ROCKS

5 VID EO
3 x 12-15. Rest 60s.

11
 WEEK 1 - DAY 2: CONDITIONING

AIR BIKE SPRINT

1 VID EO
10 x 10s hard/50s easy | *85% effort - this should be uncomfortable but sustainable effort.

FARMER CARRY
2 10 minutes x Max 60 yard. Rest 60-90s. | Heaviest DBs or KBs. Rest 60s before going to #2. VID EO
Shoot for 5+ sets.

BANDED LEG CURLS

3 VID EO
2 x 75 ea. No rest | *Explosive reps

12
 WEEK 1 - DAY 3: UPPER

CLOSE GRIP BENCH PRESS

1 VID EO
1RM in 8 sets. Rest 2:00.

PULL-UP CLUSTERS
2 VID EO
4 x 3-2-1. Rest 2:00 | *3 reps + rest 10s + 2 reps + rest 10s + 1 rep Rest 2:00

DB SQUEEZE PRESS
3A VID EO
4 x 10-12. Rest 45s.

CHEST SUPPORTED ROWS

3B VID EO
3 x 10-12. Rest 45s.

BANDED FACEPULLAPARTS
4 VID EO
100 reps. Rest as needed.

13
 WEEK 1 - DAY 4: RECOVERY CONDITIONING

RUN
1A 10 x 50s. Rest 10s. | *This is a EMOM 30 with three movements - go from 1a, 1b, to 1c then repeat for a total
of 30:00

BIKE
1B 10 x 50s. Rest 10s | *All work should be conversational - heart-rate should NOT exceed 150 BPM and average
around 135

SINGLE UNDERS
1C 10 x 50s. Rest 10s | *Sub another piece of cardio equipment if needed.

RKC PLANK VID EO

2 4 x 20s on/40s off. Rest 40s | *Brace abs hard

14
 WEEK 1 - DAY 5: DE LOWER

BOX SQUAT
1 VID EO
8 x 3 @60% of 3RM from Day 1 , every 60s | *15” Box w. a wide stance

SUMO DEADLIFT AGAINST A BAND

2 6 x 2 @60% of 1RM Deadlift, every 45s | *Elevate plates 2” off floor | *Speed Reps | VID EO
*Reset on each rep

BARBELL GLUTE HIP THRUSTS

3 VID EO
3 x 8-10. Rest 90s

GOBLET REVERSE LUNGES

4 VID EO
2 x 25 each. Rest 60s

FRONT RACK HOLD

5 VID EO
4 x 15s on/45s off. Rest 45s | *Heavy as possible

15
 WEEK 1 - DAY 6: DE UPPER

SPEED BENCH PRESS

1 9 x 3 @50% 1RM from Day 3, every 60s | *Change grip every 3 sets ie. close, medium, VID EO
1” wider than medium.

SLIGHT INCLINE BENCH PRESS

2A VID EO
Heavy 8 in 4 sets. Rest 60s.

SUPINATED GRIP INVERTED ROWS

2B VID EO
4 x 8-10. Rest 60s | *Elevate feet if needed

INCLINE LATERAL RAISES

3 VID EO
3 x 12-15. Rest 60s

STRAIGHT LEG RAISES AGAINST A BAND

4 VID EO
4 x 8-10. Rest 60s

16
 WEEK 1 - DAY 7: ACTIVE RECOVERY OR OFF

NASAL BREATHING WALK

1 45-60 minutes. Rest N/A.

BAND WORK
2 100-200 reps. Rest 30-60s | *Your choice of pushdowns, leg curls, pullaparts

STATIC STRETCHING
3 5 Minutes. Rest N/A.

PARASYMPATHETIC BREATHING VID EO

4 5 Minutes/40s off. Rest N/A.

17
 WEEK 2 - DAY 1: ME LOWER

ANDERSON FRONT SQUAT

1 VID EO
1RM in 8 sets . Rest 2:30 | *Pins set so you start at parallel

HYBRID STANCE RDL

2 VID EO
4 x 8-10. Rest 90s.

GOBLET BOX SQUAT

3 VID EO
3 x 12-15. Rest 90s | *14-15” Box

SINGLE LEG GLUTE HIP THRUST

4 VID EO
3 x 8-10 each. Rest 60s | *Squeeze glutes at top

WEIGHTED HOLLOW ROCKS

5 VID EO
3 x 12-15. Rest 60s.

18
 WEEK 2 - DAY 2: CONDITIONING

AIR BIKE SPRINT

1 VID EO
12 x 10s hard/50s easy| *85% effort - this should be uncomfortable but sustainable effort.

FARMER CARRY
2 10 minutes x Max 60 yard. Rest 60-90s. | *Heaviest DBs or KBs. Rest 60s before going to VID EO
#2. Shoot for 5+ sets.

BANDED LEG CURLS

3 VID EO
2 x 50 ea. No rest | *Explosive reps

19
 WEEK 2 - DAY 3: UPPER

PIN BENCH PRESS

1 VID EO
1RM in 8 sets. Rest 2:00 | *Pin set 4-6” over your chest

PULL-UP CLUSTERS
2 VID EO
4 x 3-2-1. Rest 2:00 | *3 reps + rest 10s + 2 reps + rest 10s + 1 rep Rest 2:00

DB SQUEEZE PRESS
3A VID EO
4 x 10-12. Rest 45s.

CHEST SUPPORTED ROWS

3B VID EO
4 x 8-10. Rest 45s.

BANDED FACEPULLAPARTS
4 VID EO
100 reps. Rest as needed.

20
 WEEK 2 - DAY 4: RECOVERY CONDITIONING

RUN
1A 10 x 50s. Rest 10s. | *This is a EMOM 30 with three movements - go from 1a, 1b, to 1c then
repeat for a total of 30:00

BIKE
1B 10 x 50s. Rest 10s | *All work should be conversational - heart-rate should NOT exceed 150
BPM and average around 135

SINGLE UNDERS
1C 3 x 10-12. Rest 45s | *Sub another piece of cardio equipment if needed.

RKC PLANK VID EO

2 4 x 20s on/40s off. Rest 45s | *Brace abs hard

21
 WEEK 2 - DAY 5: DE LOWER

BOX SQUAT
1 VID EO
8 x 3 @63% of 3RM Box Squat, every 60s | *15” Box w. a wide stance

SUMO DEADLIFT AGAINST A BAND

2 6 x 2 @65% of 1RM De, every 45s | *Elevate plates 2” off floor | *Speed Reps | *Reset on VID EO
each rep

BARBELL GLUTE HIP THRUSTS

3 VID EO
4 x 8-10. Rest 90s

GOBLET REVERSE LUNGES

4 VID EO
3 x 15 each. Rest 60s

FRONT RACK HOLD

5 VID EO
4 x 15s on/45s off. Rest 45s | *Heavy as possible

22
 WEEK 2 - DAY 6: DE UPPER

SPEED BENCH PRESS

1 9 x 3 @55% 1RM Bench press for speed, every 60s | *Change grip every 3 sets ie. close, VID EO
medium, 1” wider than medium.

SLIGHT INCLINE BENCH PRESS

2A VID EO
Heavy 8 in 4 sets. Rest 60s | *Exceed top weight from last week

SUPINATED GRIP INVERTED ROWS

2B VID EO
4 x 8-10. Rest 60s | *Elevate feet if needed

INCLINE LATERAL RAISES

3 VID EO
3 x 15. Rest 60s.

STRAIGHT LEG RAISES AGAINST A BAND

4 VID EO
4 x 8-10. Rest 60s.

23
 WEEK 2 - DAY 7: ACTIVE RECOVERY OR OFF

NASAL BREATHING WALK

1 45-60 minutes. Rest N/A.

BAND WORK
2 100-200 reps. Rest 30-60s | *Your choice of pushdowns, leg curls, pullaparts.

STATIC STRETCHING
3 5 Minutes. Rest N/A.

PARASYMPATHETIC BREATHING VID EO

4 5 Minutes. Rest N/A.

24
 WEEK 3 - DAY 1: LOWER

SUMO RACK DEADLIFT

1 VID EO
Heavy 1 in 8 sets Rest 3:00 | *Set right below your knees.

MULTIPLE PAUSE FRONT SQUAT

2 Heavy 5 in 3 sets. Rest 2:00 | *Pause below parallel for a 1 count and above parallel for VID EO
a 1 count.

SINGLE-LEG SUPPORTED RDLS

3 VID EO
4 x 6-8 each. Rest 90s

BANDED GLUTE BRIDGES

4 VID EO
3 x 15. Rest 60s | *Squeeze glutes at top.

REVERSE CRUNCH
5 VID EO
3 x 15. Rest 60s.

25
 WEEK 3 - DAY 2: CONDITIONING

KB COMPLEX
1 AMRAP 20. Rest as needed. SA Russian Swing Right SA, Russian Swing Left KB S, Squat VID EO
Right, KB SA Squat Left, Front Rack Reverse Lunge, Left Front Rack Reverse, Lunge Right.

CROSSBODY CARRY
2 VID EO
AMRAP 8 x 30 yards | *Switch sides every 30 yards.

RECOVERY
3 10 Minutes. Steady-state | *Choose between row, bike or light sledpull powerwalk.

DOUBLE LEG BANDED LEG CURLS VID EO

4 4 x 25. Rest 60s.

26
 WEEK 3 - DAY 3: ME UPPER

WEIGHTED PULL-UP
1 VID EO
5RM in 5 sets. Rest 90s | *Weighted or accumulate 25 reps at bodyweight.

SUPPORTED ELBOW OUT LANDMINE ROW

2A VID EO
3 x 8-10 each. Rest 45s.

DB FLOOR PRESS
2B VID EO
3 x 8-10. Rest 45s | *Neutral grip.

SEATED DB LATERAL RAISES

3 VID EO
3 x 12-15. Rest 60s.

BANDED TRICEPS COMPLEX

4 VID EO
50 reps each position. Rest as needed.

27
 WEEK 3 - DAY 4: RECOVERY CONDITIONING

RUN OR ROW
1 15 Minutes. Rest 180 - your age for optimal heart-rate | *All done non-stop at a conversational pace.

BIKE
2 15 Minutes. Rest 180 - your age for optimal heart-rate.

BANDED BACK COMPLEX VID EO

3 50 reps each position. Rest N/A | *Facepull-apart + Pulldowns + Pull-aparts.

WORLD’S GREATEST STRETCH VID EO

4 5 reps each side. Rest N/A.

28
 WEEK 3 - DAY 5: DE LOWER

BOX SQUAT
1 VID EO
7 x 3 @66%, every 60s | *Final week.

SUMO RDL W. BANDS PULLING FORWARD

2 VID EO
4 x 8-10. Rest 90s | *If not able to set a band up perform with no band.

REAR FOOT ELEVATED SPLIT SQUATS

3 VID EO
3 x 8-10 each. Rest 90s.

RUSSIAN KETTLEBELL SWINGS

4 VID EO
4 x 25. Rest 60s | *Strict 60s rest interval.

BANDED ALPHABET
5 VID EO
3 sets on each side. Rest 60s.

29
 WEEK 3 - DAY 6: DE UPPER

SPEED BENCH PRESS

1 9 x 3 @60%, every 60s | *Final week | *Change grip every 3 sets | ie. close, medium, 1” VID EO
wider than medium.

INCLINE DB BENCH PRESS

2 VID EO
4 x 8-10. Rest 90s | *4 heavy sets.

SPLIT STANCE KB ROWS

3A VID EO
3 x 10-12 each. Rest 45s.

PUSH-UPS ON KETTLEBELLS
3B VID EO
3 x 12-15. Rest 45s.

CLOSE C2B CHIN-UP

4 VID EO
4 x 5. Rest 90s | *Sets of 4-5 should be challenging.

30
 WEEK 3 - DAY 7: ACTIVE RECOVERY OR OFF

“EASY” CONDITIONING
1 20-30 minutes. Rest 120-130 | Row, jog, light sledpull, bike, swim.

BAND WORK
2 100-200 reps | *Your choice of pushdowns, leg curls, pullaparts.

STATIC STRETCHING
3 5 Minutes.

PARASYMPATHETIC BREATHING VID EO

4 5 Minutes.

31
 WEEK 4 - DAY 1: LOWER

CONVENTIONAL RACK DEADLIFT

1 VID EO
Heavy 1 in 8 sets. Rest 3:00 | *Set right below your knees.

MULTIPLE PAUSE FRONT SQUAT

2 Heavy 5 in 3 sets. Rest 2:00 | *Pause below parallel for a 1 count and above parallel for VID EO
a 1 count.

SINGLE-LEG SUPPORTED RDLS

3 VID EO
4 x 6-8 each. Rest 90s

BANDED GLUTE BRIDGES

4 VID EO
4 x 12. Rest 60s | *Squeeze glutes at top.

REVERSE CRUNCH
5 VID EO
4 x 12. Rest 60s.

32
 WEEK 4 - DAY 2: CONDITIONING

KB COMPLEX *
1 AMRAP 20. Rest as needed. SA Russian Swing Right SA, Russian Swing Left KB S, Squat VID EO
Right, KB SA Squat Left, Front Rack Reverse Lunge, Left Front Rack Reverse, Lunge Right.

CROSSBODY CARRY
2 VID EO
AMRAP 8 x 30 yards | *Switch sides every 30 yards .

RECOVERY
3 10 Minutes. Steady-state | *Choose between row, bike or light sledpull powerwalk.

DOUBLE LEG BANDED LEG CURLS VID EO

4 4 x 25. Rest 60s.

* Goal: Exceed total rounds from last week.

33
 WEEK 4 - DAY 3: ME UPPER

WEIGHTED PULL-UP
1 5RM in 5 sets. Rest 90s | *Weighted or accumulate 25 reps at bodyweight. | VID EO
*Goal: Perform 5+ reps with weight achieved last week

SUPPORTED ELBOW OUT LANDMINE ROW

2A VID EO
4 x 8-10 each. Rest 45s.

DB FLOOR PRESS
2B VID EO
4 x 8-10. Rest 45s | *Neutral grip.

SEATED DB LATERAL RAISES

3 VID EO
3 x 12-15. Rest 60s.

BANDED TRICEPS COMPLEX

4 VID EO
50 reps each position. Rest as needed.

34
 WEEK 4 - DAY 4: RECOVERY CONDITIONING

RUN OR ROW
1
15 Minutes. Rest 180 - your age for optimal heart-rate | *All done non-stop at a conversational pace.

BIKE
2 15 Minutes. Rest 180 - your age for optimal heart-rate.

BANDED BACK COMPLEX VID EO

3 50 reps each position. Rest N/A | *Facepull-apart + Pulldowns + Pull-aparts.

WORLD’S GREATEST STRETCH VID EO

4 5 reps each side. Rest N/A.

35
 WEEK 4 - DAY 5: DE LOWER

SEATED DYNAMIC BOX JUMPS

1 VID EO
8 x 3, every 60s | *Wear a weighted vest if needed.

SUMO RDL W. BANDS PULLING FORWARD

2 VID EO
4 x 8-10. Rest 90s.

REAR FOOT ELEVATED SPLIT SQUATS

3 VID EO
4 x 6-8 each. Rest 90s.

RUSSIAN KETTLEBELL SWINGS

4 VID EO
4 x 25. Rest 60s | *Strict 60s rest interval.

BANDED ALPHABET
5 VID EO
3 sets on each side. Rest 60s.

36
 WEEK 4 - DAY 6: DE UPPER

PUSH PRESS
1 VID EO
6 x 3 @60%, every 60s | *These are speed reps so keep the load light.

INCLINE DB BENCH PRESS

2 VID EO
4 x 8-10. Rest 90s | *4 heavy sets.

SPLIT STANCE KB ROWS

3A VID EO
4 x 10-12 each. Rest 45s.

PUSH-UPS ON KETTLEBELLS
3B VID EO
4 x 12-15. Rest 45s.

CLOSE C2B CHIN-UP

4 VID EO
4 x 6. Rest 90s | *Sets of 4-5 should be challenging

37
 WEEK 4 - DAY 7: ACTIVE RECOVERY OR OFF

“EASY” CONDITIONING
1 20-30 minutes. Rest 120-130 | Row, jog, light sledpull, bike, swim.

BAND WORK
2 100-200 reps | *Your choice of pushdowns, leg curls, pullaparts .

STATIC STRETCHING
3 5 Minutes.

PARASYMPATHETIC BREATHING VID EO

4 5 Minutes.

38
 WEEK 5 - DAY 1: ME LOWER

FRONT BOX SQUAT

1 VID EO
3RM in 6 sets. Rest 2:00 | *13-15” box.

GLUTE HAM RAISES

2 4 x 8-10. Rest 60s - 90s | *Sub RDL if no access to a GHD. VID EO

GOBLET SQUAT
3 VID EO
3 x 12-15. Rest 60s.

BANDED PULL-THROUGHS
4 VID EO
100 reps. Rest as needed.

STIR THE POT

5 VID EO
4 x 20s on. Rest 40s | *Squeeze glutes at top

39
 WEEK 5 - DAY 2: CONDITIONING

HANG POWER CLEANS

1A VID EO
4 x 15 reps. No rest. *Roughly 95-135 lbs for guys and 65-95 lbs for ladies.

NO PUSH-UP BURPEES
1B VID EO
4 x 15 reps. No rest.

AIR BIKE OR ROWER SPRINT

1C 4 x 15 cal. Rest 3:00 | *Denote all of your splits. This should be a hard 90% effort. Keep barbell weight light.

BANDED LEG CURLS VID EO

2 3 x 25 ea. No rest.

40
 WEEK 5 - DAY 3: ME UPPER

FLOOR PRESS
1 VID EO
1RM in 8 sets. Rest 2:00 | *Use your bench press grip | *Build over the course of 8-10 sets.

SINGLE ARM DB BENCH PRESS

2A VID EO
4 x 6-8 each. Rest 60s | *Neutral Grip.

SINGLE ARM CHEST SUPPORTED ROWS

2B VID EO
4 x 8-10 each. Rest 60s.

ROLLBACK TRICEPS EXTENSIONS

3 VID EO
4 x 8-10. Rest 60s.

MEDBALL KNEE LIFTS

4 VID EO
4 x 8-10. Rest 60s.

41
 WEEK 5 - DAY 4: RECOVERY CONDITIONING

ROW
1A
3 x 5:00. Rest 180 - your age | *This a 3 round workout - 1 round consists of 5:00 Row + 5:00 Bike.

BIKE
1B
3 x 5:00. Rest 180 - your age | *Any piece of cardio equipment can be used ie. stairmaster, ski erg, ect.

BANDED TRICEPS PUSHDOWNS VID EO

2 100 Reps. Rest as needed.

BANDED BACK TRISET

3 60s Max Reps per position. Rest 30-60s | *Shoot for 50 reps each position - pass thru + VID EO
facepull-apart + pull-apart.

42
 WEEK 5 - DAY 5: DE LOWER

SEATED DYNAMIC BOX JUMPS

1 VID EO
8 x 3, every 60s | *Wear a weighted vest if needed.

CONVENTIONAL DEADLIFT AGAINST A BAND

2 VID EO
6 x 3 @60%, every 60s | *Reset on each rep.

BB GLUTE BRIDGE
3 VID EO
4 x 10-12. Rest 90s.

LANDMINE LATERAL SQUAT

4 VID EO
3 x 8-10 each. Rest 60s.

KB MARCH
5 VID EO
8 x 20s on/10s off. Rest 10s | *Alternate sides

43
 WEEK 5 - DAY 6: DE UPPER

PUSH PRESS
1 VID EO
6 x 3 @63%, every 60s | *These are speed reps so keep the load light.

CLOSE CLOSE GRIP BENCH PRESS

2 VID EO
Heavy 6 in 4 sets. Rest 2:00.

INVERTED ROWS - PRONATED GRIP

3 VID EO
4 x 12-15. Rest 60s.

HAND RELEASE PUSHUPS EMOM

4A VID EO
EMOM 5 x 10-15 reps | *Perform both HR pushups and Fat grip pull-ups in each minute.

FAT GRIP PULL-UP EMOM

4B EMOM 5 x 5 reps.

44
 WEEK 5 - DAY 7: ACTIVE RECOVERY OR OFF

NASAL BREATHING WALK

1 45-60 minutes. Rest N/A.

BAND WORK
2 100 reps. Rest 30-60s | *Your choice of pushdowns, leg curls, pullaparts.

STATIC STRETCHING
3 5 Minutes. Rest N/A.

PARASYMPATHETIC BREATHING VID EO

4 5 Minutes. Rest N/A.

45
 WEEK 6 - DAY 1: ME LOWER

ANDERSON BACK SQUAT

1 VID EO
1RM in 8 sets. Rest 2:00 | *Set pins so you start at parallel.

GLUTE HAM RAISES

2 VID EO
4 x 8-10. Rest 60s - 90s | *Sub RDL if no access to a GHD.

GOBLET SQUAT
3 VID EO
3 x 12-15. Rest 60s.

BANDED PULL-THROUGHS
4 VID EO
100 reps. Rest as needed | *Squeeze glutes at top

STIR THE POT

5 VID EO
4 x 20s on. Rest 40s.

46
 WEEK 6 - DAY 2: CONDITIONING

HANG POWER CLEANS

1A VID EO
5 x 15 reps. No rest. *Roughly 95-135 lbs for guys and 65-95 lbs for ladies.

NO PUSH-UP BURPEES
1B VID EO
5 x 15 reps .No rest.

AIR BIKE OR ROWER SPRINT

1C 5 x 15 cal. Rest 3:00 | *Improve upon last weeks splits. This should be a hard 90% effort.
Keep barbell weight light.

BANDED LEG CURLS VID EO

2 4 x 25 ea. No rest.

47
 WEEK 6 - DAY 3: ME UPPER

HIGH PIN BENCH PRESS

1 VID EO
1RM in 8 sets. Rest 2:00 | *Set 6-8” over your chest.

SINGLE ARM DB BENCH PRESS

2A VID EO
4 x 6-8 each. Rest 60s | *Neutral Grip.

SINGLE ARM CHEST SUPPORTED ROWS

2B VID EO
4 x 8-10 each. Rest 60s.

ROLLBACK TRICEPS EXTENSIONS

3 VID EO
5 x 8-10. Rest 60s.

MEDBALL KNEE LIFTS

4 VID EO
5 x 8-10. Rest 60s.

48
 WEEK 6 - DAY 4: RECOVERY CONDITIONING

ROW
1A
3 x 7:00. Rest 180 - your age | *This a 3 round workout - 1 round consists of 7:00 Row + 7:00 Bike.

BIKE
1B
3 x 7:00. Rest 180 - your age |*Any piece of cardio equipment can be used ie. stairmaster, ski erg, ect.

BANDED TRICEPS PUSHDOWNS VID EO

2 100 Reps.

BANDED BACK TRISET

3 60s Max Reps per position | *Shoot for 50 reps each position - pass thru + facepull-apart VID EO
+ pull-apart.

49
 WEEK 6 - DAY 5: DE LOWER

SEATED DYNAMIC BOX JUMPS

1 VID EO
6 x 3, every 60s | *Final week.

CONVENTIONAL DEADLIFT AGAINST A BAND

2 VID EO
6 x 3 @65%, every 60s | *Reset on each rep.

BB GLUTE BRIDGE
3 VID EO
4 x 10-12. Rest 90s.

LANDMINE LATERAL SQUAT

4 VID EO
4 x 6-8 each. Rest 60s.

KB MARCH
5 VID EO
8 x 20s on/10s off | *Alternate sides.

50
 WEEK 6 - DAY 6: DE UPPER

PUSH PRESS
1 VID EO
6 x 3 @66%, every 60s | *Final week.

CLOSE CLOSE GRIP BENCH PRESS

2 VID EO
Heavy 6 in 4 sets. Rest 2:00.

INVERTED ROWS - PRONATED GRIP

3 VID EO
4 x 12-15. Rest 60s.

HAND RELEASE PUSHUPS EMOM

4A VID EO
EMOM 6 x 10-15 reps | *Perform both HR pushups and Fat grip pull-ups in each minute.

FAT GRIP PULL-UP EMOM

4B EMOM 6 x 5 reps.

51
 WEEK 6 - DAY 7: ACTIVE RECOVERY OR OFF

NASAL BREATHING WALK

1 45-60 minutes. Rest N/A.

BAND WORK
2 100-200 reps. Rest 30-60s | *Your choice of pushdowns, leg curls, pullaparts.

STATIC STRETCHING
3 5 Minutes. Rest N/A.

PARASYMPATHETIC BREATHING VID EO

4 5 Minutes. Rest N/A.

52
 WEEK 7 - DAY 1: ME LOWER

BOX SQUAT
1 5RM in 5 sets. Rest 2:00 | *Build in weight over the course of 5 sets. | *Same box used in VID EO
week 1.

DB RDLS
2 VID EO
4 x 10-12. Rest 2:00.

LANDMINE REVERSE LUNGES

3 VID EO
3 x 12-15 each. Rest 60s | *Non-alternating.

1 ¼ BANDED GLUTE HIP THRUSTS

4 VID EO
4 x 12-15. Rest 45s.

LANDMINE ROTATIONS FROM A SQUAT

5 VID EO
3 x 20 total. Rest 60s.

53
 WEEK 7 - DAY 2: CONDITIONING

ROW (OR RUN 400M)

1A 4 x 500 meters. No rest. | *Proceed right to 1b after your 500m row.

LANDMINE THRUSTERS
1B VID EO
4 x 15 Reps. Rest 2:00 | *Each round is max effort.

FRONT RACK + OVERHEAD CARRY

2 VID EO
AMRAP 6 x 30 yards. Rest as needed | *Switch sides every 30 yards.

BANDED PULL-THROUGHS
3 VID EO
4 x 25. Rest 60s.

RECOVERY
4 10 Minutes. Steady state | *Choose between row, bike or light sledpull powerwalk.

54
 WEEK 7 - DAY 3: UPPER

SHOULDER PRESS
1 VID EO
1RM in 8 sets. Rest 2:00 | *Get a number today.

BAR DIPS
2 VID EO
4 x 8-10. Rest 90s | *Add weight if needed.

ISO DYNAMIC CHEST SUPPORTED ROWS

3A VID EO
4 x 10 each. Rest 45s.

INCLINE TATE PRESSES

3B VID EO
4 x 12-15. Rest 45s.

DB HAMMER CURLS
4 VID EO
4 x 8-10. Rest 60s.

55
 WEEK 7 - DAY 4: RECOVERY CONDITIONING

CARDIO PIECE #1
1
15 minutes. Rest 180 - your age | *All done non-stop at a conversational pace.

CARDIO PIECE #2
2
15 minutes | *Your choice of pieces ie. bike, rower, run, light sledpull, ect.

BANDED TRICEPS PUSHDOWNS VID EO

3 100 Reps. Rest as needed.

BANDED BACK TRISET

4 60s Max Reps per position. Rest 30-60s | *Shoot for 50 reps each position - pass thru + VID EO
facepull-apart + pull-apart.

56
 WEEK 7 - DAY 5: DE LOWER

DB SQUAT JUMP + BOX JUMP

1 VID EO
6 x 2, every 45s | *Moderate height box | *1 Squat Jump + 1 Box Jump = 1 rep.

SPEED FRONT SQUATS W. CHAINS

2 VID EO
8 x 3@50%, every 60s | *or 60% of 1RM if no chains.

LANDMINE SPLIT SQUATS

3 VID EO
3 x 8-10 each. Rest 60s.

SINGLE-LEG LANDMINE RDL

4 VID EO
3 x 8-10 each. Rest 60s.

GLUTE MARCH
5 VID EO
5:00 Max Reps. Rest as little as possible | *Denote total reps achieved.

57
 WEEK 7 - DAY 6: DE UPPER

LANDMINE SPLIT JERK

1 VID EO
5 x 3 each. Rest 60s | *All sets explosive.

DB FLOOR PRESS
2 VID EO
Build to a heavy set of 6-8 then perform 3 sets with that weight. Rest 90s.

1-ARM DB ROWS
3A VID EO
4 x 8-10 each. Rest 30s.

DB PUSH-UPS
3B VID EO
4 x 12-15. Rest 30s.

BANDED TRICEPS COMPLEX

4 60s Max Reps each position. Rest as little as possible | *Supinated Pushdown + Neutral VID EO
Pushdown + Overhead Extensions.

58
 WEEK 7 - DAY 7: ACTIVE RECOVERY OR OFF

NASAL BREATHING WALK

1 45-60 minutes. Rest N/A.

BAND WORK
2 100-200 reps. Rest 30-60s | *Your choice of pushdowns, leg curls, pullaparts.

STATIC STRETCHING
3 5 Minutes. Rest N/A.

PARASYMPATHETIC BREATHING VID EO

4 5 Minutes. Rest N/A.

59
 WEEK 8 - DAY 1: ME LOWER

ANDERSON ZERCHER LIFT

1 VID EO
Heavy 1 in 8 sets. Rest 2:00 | *Set pins so you start below parallel.

DB RDLS
2 VID EO
4 x 10-12. Rest 2:00.

LANDMINE REVERSE LUNGES

3 VID EO
3 x 12-15 each. Rest 60s | *Non-alternating.

1 ¼ BANDED GLUTE HIP THRUSTS

4 VID EO
4 x 12-15. Rest 45s.

LANDMINE ROTATIONS FROM A SQUAT

5 VID EO
3 x 20 total. Rest 60s.

60
 WEEK 8 - DAY 2: CONDITIONING

ROW (OR RUN 400M)

1A 5 x 500 meters. No rest. | *Proceed right to 1b after your 500m row.

LANDMINE THRUSTERS
1B VID EO
5 x 15 Reps. Rest 2:00 | *Each round is max effort.

FRONT RACK + OVERHEAD CARRY

2 VID EO
AMRAP 6 x 30 yards. Rest as needed | *Switch sides every 30 yards.

BANDED PULL-THROUGHS
3 VID EO
4 x 25. Rest 60s.

RECOVERY
4 10 Minutes. Rest steady state | *Choose between row, bike or light sledpull powerwalk.

61
 WEEK 8 - DAY 3: UPPER

CLOSE GRIP FLOOR PRESS

1 VID EO
3RM in 6 sets. Rest 2:00.

BAR DIPS
2 VID EO
4 x 8-10. Rest 90s | *Add weight if needed.

ISO DYNAMIC CHEST SUPPORTED ROWS

3A VID EO
4 x 10 each. Rest 45s.

INCLINE TATE PRESSES

3B VID EO
4 x 12-15. Rest 45s.

DB HAMMER CURLS
4 VID EO
4 x 8-10. Rest 60s.

62
 WEEK 8 - DAY 4: RECOVERY CONDITIONING

CARDIO PIECE #1
1
20 minutes. Rest 180 - your age | *All done non-stop at a conversational pace.

CARDIO PIECE #2
2
20 minutes | *Your choice of pieces ie. bike, rower, run, light sledpull, ect.

BANDED TRICEPS PUSHDOWNS VID EO

3 100 Reps. Rest as needed.

BANDED BACK TRISET

4 60s Max Reps per position. Rest 30-60s | *Shoot for 50 reps each position - pass thru + VID EO
facepull-apart + pull-apart.

63
 WEEK 8 - DAY 5: DE LOWER

DB SQUAT JUMP + BOX JUMP

1 VID EO
6 x 2, every 45s | *Moderate height box | *1 Squat Jump + 1 Box Jump = 1 rep.

SPEED FRONT SQUATS W. CHAINS

2 VID EO
8 x 3@55%, every 60s | *or 63% of 1RM if no chains.

LANDMINE SPLIT SQUATS

3 VID EO
4 x 8-10 each. Rest 60s.

SINGLE-LEG LANDMINE RDL

4 VID EO
4 x 8-10 each. Rest 60s.

GLUTE MARCH
5 VID EO
5:00 Max Reps. Rest as little as possible | *exceed last weeks total.

64
 WEEK 8 - DAY 6: DE UPPER

LANDMINE SPLIT JERK

1 VID EO
5 x 3 each. Rest 60s | *All sets explosive.

DB FLOOR PRESS
2 VID EO
4 x 6-8. Rest 90s | *use heaviest weight from last week for all sets.

1-ARM DB ROWS
3A VID EO
4 x 8-10 each. Rest 30s.

DB PUSH-UPS
3B VID EO
4 x 12-15. Rest 30s.

BANDED TRICEPS COMPLEX

4 60s Max Reps each position. Rest as little as possible | *Supinated Pushdown + Neutral VID EO
Pushdown + Overhead Extensions.

65
 WEEK 8 - DAY 7: ACTIVE RECOVERY OR OFF

NASAL BREATHING WALK

1 45-60 minutes. Rest N/A.

BAND WORK
2 100-200 reps. Rest 30-60s | *Your choice of pushdowns, leg curls, pullaparts.

STATIC STRETCHING
3 5 Minutes. Rest N/A.

PARASYMPATHETIC BREATHING VID EO

4 5 Minutes. Rest N/A.

66
 WEEK 9 - DAY 1: LOWER

SUMO DEADLIFT
1 VID EO
Heavy 3 in 6 sets. Rest 2:00 | *Reset on each rep - not touch n go.

BARBELL SPLIT SQUAT

2 VID EO
4 x 6-8 each. Rest 90s - 2:00.

DIMEL DEADLIFTS
3 VID EO
3 x 30. Rest 60s | *30-40% of 1RM Deadlift.

BB STANDING CALF RAISE

4 VID EO
3 x 8-10. Rest 60s.

LANDMINE DEADBUG
5 VID EO
3 x 8-10 each. Rest 60s.

67
 WEEK 9 - DAY 2: CONDITIONING

ASYMMETRICAL KB CARRY
1A VID EO
5 x 20 seconds. No rest | *Go from 1a, 1b, 1c for 5 rounds.

KB CLEANS
1B VID EO
5 x 15 reps. No rest | *light to moderate weight.

AIR BIKE OR ROWER SPRINT

1C 5 x 20 seconds. Rest 2:00 - 3:00 | Heart-rate should come down to 120 during rest.

DOUBLE LEG BANDED LEG CURLS

2 VID EO
2 x 50. Rest 60s.

BANDED GLUTE BRIDGE

3 VID EO
3 x 15. Rest 60s.

68
 WEEK 9 - DAY 3: UPPER

PUSH PRESS
1 VID EO
1RM in 8 sets. Rest 2:00.

WIDE GRIP PULL-UPS

2 VID EO
4 x 5. Rest 90s | *4 challenging sets - add weight if needed.

ROLLBACK TRICEPS EXTENSIONS - SLIGHT DECLINE

3 VID EO
4 x 10. Rest 60s.

KB WINDMILLS
4 VID EO
3 x 8 ea. Rest 60s | *Light.

BANDED PULL-APART
5 VID EO
4 x 25. Rest 60s.

69
 WEEK 9 - DAY 4: CONDITIONING

YOUR CHOICE OF CARDIO

1
30 Minutes. Rest 180 - age | *Choose between bike, row, run, ect.

SINGLE ARM BANDED PUSHDOWNS

2 VID EO
4 x 25 each. Rest 60s.

FOAM ROLLING
3 5 Minutes. Rest N/A | *quads, hamstrings, glutes, lats, adductors.

70
 WEEK 9 - DAY 5: DE LOWER

DB SQUAT JUMP + BOX JUMP

1 VID EO
6 x 2, every 45s | *Moderate height box | *1 Squat Jump + 1 Box Jump = 1 rep.

SPEED FRONT SQUATS W. CHAINS

2 VID EO
6x 3@60%, every 60s | *66% if you’re using chains.

LANDMINE SPLIT SQUATS

3 VID EO
4 x 8-10. Rest 90s.

REVERSE + FORWARD LUNGE

4 VID EO
3 x 8-10 ea. Rest 60s.

RUSSIAN KETTLEBELL SWINGS

5 VID EO
100 for time. Rest as little as possible | *Goal: sub 5:00. Use heaviest load you’re
comfortable with.

71
 WEEK 9 - DAY 6: DE UPPER

SPEED BENCH PRESS

1 VID EO
5 x 5, every 60s | *or 60% if no bands or chains. Medium grip all sets.

HALF-KNEELING LANDMINE PRESS

2A VID EO
4 x 6-8 each. Rest 45s.

ELBOW OUT DB ROWS

2B VID EO
4 x 8-10 each. Rest 45s.

PRONE REAR LATERAL RAISES CIRCUIT

3 VID EO
3 x 10 ea. Rest 60s | *Pronated + neutral + supinated grip.

UNSTABLE PUSH-UPS
4 VID EO
3 x 12-15. Rest 60s.

72
 WEEK 9 - DAY 7: ACTIVE RECOVERY OR OFF

NASAL BREATHING WALK

1 45-60 minutes. Rest N/A.

BAND WORK
2 100-200 reps. Rest 30-60s | *Your choice of pushdowns, leg curls, pullaparts.

STATIC STRETCHING
3 5 Minutes. Rest N/A.

PARASYMPATHETIC BREATHING VID EO

4 5 Minutes. Rest N/A.

73
 WEEK 10 - DAY 1: LOWER

BANDED DEADLIFT
1 VID EO
Heavy 5 in 5 sets 2:00 | *Touch n go reps are okay today.

BARBELL SPLIT SQUAT

2 VID EO
4 x 6-8 each. Rest 90s - 2:00.

DIMEL DEADLIFTS
3 VID EO
3 x 30. Rest 60s | *30-40% of 1RM Deadlift.

BB STANDING CALF RAISE

4 VID EO
3 x 8-10. Rest 60s.

LANDMINE DEADBUG
5 VID EO
4 x 8-10 each. Rest 60s.

74
 WEEK 10 - DAY 2: CONDITIONING

ASYMMETRICAL KB CARRY
1A VID EO
6 x 20 seconds. No rest | *Go from 1a, 1b, 1c for 6 rounds.

KB CLEANS
1B VID EO
6 x 12 reps. No rest | *light to moderate weight.

AIR BIKE OR ROWER SPRINT

1C 6 x 20 seconds. Rest 2:00 - 3:00 | Heart-rate should come down to 120 during rest.

DOUBLE LEG BANDED LEG CURLS

2 VID EO
2 x 50. Rest 60s.

BANDED GLUTE BRIDGE

3 VID EO
3 x 15. Rest 60s.

75
 WEEK 10 - DAY 3: ME UPPER

PIN BENCH PRESS

1 VID EO
1RM in 8 sets. 2:00 | *Pin set 4-6” over your chest | *Compare to week 2.

WIDE GRIP PULL-UPS

2 VID EO
5 x 5. Rest 90s | *5 challenging sets - add weight if needed.

ROLLBACK TRICEPS EXTENSIONS - SLIGHT DECLINE

3 VID EO
5 x 10. Rest 60s.

KB WINDMILLS
4 VID EO
3 x 8 ea. Rest 60s *Light.

BANDED PULL-APART
5 VID EO
4 x 25. Rest 60s.

76
 WEEK 10 - DAY 4: CONDITIONING

YOUR CHOICE OF CARDIO - CAN BE THE SAME AS LAST WEEK OR DIFFERENT

1
30 Minutes. Rest 180 - age | *Use your 180 - your age your optimal heart-rate today.

SINGLE ARM BANDED PUSHDOWNS

2 VID EO
4 x 25 each. Rest 60s.

FOAM ROLLING
3 5 Minutes. Rest N/A | *quads, hamstrings, glutes, lats, adductors.

77
 WEEK 10 - DAY 5: DE LOWER

KNEELING JUMP + BOX JUMPS

1 VID EO
6 x 2, every 45s | *Moderate height box.

SUMO DEADLIFT W. CHAINS

2 VID EO
8 x 3 @50%, every 60s | *Elevate plates 2” | *Use 60% of 1RM if no chains.

LANDMINE RDL
3 VID EO
4 x 8-10. Rest 90s.

REVERSE + FORWARD LUNGE

4 VID EO
3 x 8-10 ea. Rest 60s.

RUSSIAN KETTLEBELL SWINGS

5 VID EO
100 for time. Rest as little as possible | *Goal: Beat last weeks time by 30s.

78
 WEEK 10 - DAY 6: DE UPPER

SPEED BENCH PRESS

1 VID EO
5 x 5 @55%, every 60s | *or 63% if no bands or chains. Medium grip all sets.

HALF-KNEELING LANDMINE PRESS

2A VID EO
4 x 6-8 each. Rest 45s.

ELBOW OUT DB ROWS

2B VID EO
4 x 8-10 each. Rest 45s.

PRONE REAR LATERAL RAISES CIRCUIT

3 VID EO
3 x 10 ea. Rest 60s | *Pronated + neutral + supinated grip.

UNSTABLE PUSH-UPS
4 VID EO
3 x 12-15. Rest 60s.

79
 WEEK 10 - DAY 7: ACTIVE RECOVERY OR OFF

NASAL BREATHING WALK

1 45-60 minutes. Rest N/A/

BAND WORK
2 100 reps. Rest 30-60s | *Your choice of pushdowns, leg curls, pullaparts.

STATIC STRETCHING
3 5 Minutes. Rest N/A/

PARASYMPATHETIC BREATHING VID EO

4 5 Minutes. Rest N/A/

80
 WEEK 11 - DAY 1: DELOAD LOWER

BACK SQUAT
1 VID EO
4 x 5. Rest 2:00 | *Work on perfect mechanics. Use no more than 60% of 1RM.

DB REVERSE LUNGES
2 VID EO
3 x 8-10 each. Rest 60s.

SINGLE LEG DB RDLS

3 VID EO
3 x 8-10 each. Rest 60s.

RKC PLANK
4 VID EO
4 x 20s on/40s off. Rest 40s.

81
 WEEK 11 - DAY 2: RECOVERY CONDITIONING

RUN
1A 10 x 50s. Rest 10s | *This is a EMOM 30 with three movements - go from 1a, 1b, to 1c then repeat for a total
of 30:00

BIKE
1B 10 x 50s. Rest 10s | *All work should be conversational - heart-rate should NOT exceed 150 BPM and
average around 135

SINGLE UNDERS
1C 10 x 50s. Rest 10s.

82
 WEEK 11 - DAY 3: UPPER

DB BENCH PRESS
1 VID EO
4 x 6-8. Rest 90s | *Moderate weight today.

NEUTRAL GRIP PULL-UPS

2 VID EO
3 x 6-8. Rest 90s.

ROLLBACK TRICEPS EXTENSIONS - SLIGHT DECLINE

3 VID EO
3 x 12. Rest 60s.

BANDED PULL-APART
4 VID EO
100 Rep. Rests 60s | *supinated grip for all sets.

83
 WEEK 11 - DAY 4: CONDITIONING

YOUR CHOICE OF CARDIO - CAN BE THE SAME AS LAST WEEK OR DIFFERENT

1
30 Minutes. Rest 180 - age | *Use your 180 - your age your optimal heart-rate today.

SINGLE ARM BANDED PUSHDOWNS

2 VID EO
4 x 25 each. Rest 60s.

FOAM ROLLING
3 5 Minutes. Rest N/A | *quads, hamstrings, glutes, lats, adductors.

84
 WEEK 11 - DAY 5: DE LOWER

KNEELING JUMP + BOX JUMPS

1 VID EO
6 x 2, every 45s | *Moderate height box.

SUMO DEADLIFT W. CHAINS

2 VID EO
8 x 3 @55%, every 60s | *Elevate plates 2” | *Use 65% of 1RM if no chains.

LANDMINE RDL
3 VID EO
3 x 8-10. Rest 90s.

AIR SQUATS
4 VID EO
2 x 50. Rest 60s.

85
 WEEK 11 - DAY 6: DE UPPER

SPEED BENCH PRESS

1 VID EO
5 x 5 @60%, every 60s | *or 66% if no bands or chains. Medium grip all sets.

BILATERAL LANDMINE PRESS

2A VID EO
3 x 8-10. Rest 45s.

CHEST SUPPORTED DB ROWS

2B VID EO
3 x 10 each. Rest 45s.

BRADFORD PRESS
3 VID EO
3 x 25. Rest 60s *Back + Front = 1 rep.

LOW ANGLE BANDED FACEPULL-APARTS

4 VID EO
100 reps. Rest as needed.

86
 WEEK 11 - DAY 7: RECOVER

WALK
1 45-60 minutes. Rest N/A | *Nasal breathe the entire time.

STATIC STRETCHING
2 5 Minutes. Rest N/A.

PARASYMPATHETIC BREATHING
3 VID EO
5 Minutes. Rest N/A.

87
week 12 notes
For week 12 the ideal split would be 96 hours
between session 1 and 3 and at least 48 hours
between session 1, 2, and 3. For instance:

Day 1 Day 1 Day 1

Monday Wednesday Friday

Then, Take the entire weekend - OFF.

Crush some calories!

88
 WEEK 12 - DAY 1: DEADLIFT TESTING

DEADLIFT
1 VID EO
1RM in 8 sets 3:00 | *Any style you choose - conventional or sumo. Build in weight over
the course of 8 sets. Goal = 5# PR.
DB REVERSE LUNGES
2 VID EO
3 x 10 ea. Rest 60s *Alternating legs.

1-ARM KB ROWS WITH ROTATION

3 VID EO
3 x 10 ea. Rest 60s.

REVERSE HYPERS
4 VID EO
2 x 25. Rest 60s | *If no access to a reverse hyper perform 4 x 10 deadbugs.

89
 WEEK 12 - DAY 2: BENCH PRESS TESTING

BENCH PRESS
1 VID EO
1RM in 8 sets. Rest 2:30 | *Build in weight over the course of 8 sets. Goal = 5# PR.

CHEST SUPPORTED ROWS

2A VID EO
3 x 10-12. Rest 60s.

DB BENCH PRESS - NEUTRAL GRIP

2B VID EO
3 x 8-10. Rest 60s.

BARBELL CURLS 21S

3 VID EO
2 x 21. Rest 60s | *7 Reps at 1/4 ROM + 7 Reps at 1/2 ROM + 7 Reps at full ROM.

BANDED UPPER BACK COMPLEX

4 VID EO
60s max reps each position. Rest as needed.

90
 WEEK 12 - DAY 3: SQUAT TESTING

BACK SQUAT
1 VID EO
1RM in 8 sets. Rest 3:00 | *Build in weight over the course of 8 sets. Goal = 5# PR.

GLUTE HIP THRUSTS

2 VID EO
3 x 10. Rest 60s | *Light weight. Contract glutes for a 1 count at top of each rep.

GOBLET SQUATS
3 VID EO
2 x 12. Rest 60s | *Light/slow & controlled reps.

BANDED PALLOF PRESS

4 VID EO
3 x 8 ea. Rest 60s | *If you have access to a Reverse Hyper use it today - 2 x 30.

91
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