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12 WEEK STRENGTH/
HYPERTROPHY PROGRAM

BLAKE WIGGINS B.S. EXERCISE SCIENCE | ACE CPT

TERRIKA DEAN B.S. EXERCISE SCIENCE | ISSA CPT
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Welcome to your 12 week Strength/Hypertrophy Program! We are so

excited you are here. Our names are Blake Wiggins and Terrika Dean.
Blake has a Bachelors in Exercise Science from Middle Tennessee
State University and is an ACE Certified Personal Trainer. Terrika also
has a Bachelors in Exercise Science from Middle Tennessee State
University and is a ISSA Certified Personal Trainer. You’ve made such a
great investment into your health and fitness goals. Obtaining this
program shows us and yourself that you are ready to push yourself and
accomplish all your fitness and lifestyle goals. We’ve designed this 12
week program targeted to gaining strength through various types of
exercises and variations for each movement while targeting many
different muscles. You will gain muscle, power, and strength while
enhancing your overall muscular performance. Let’s dive into the
program. Are you ready?
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T H E S C H E D U L E

MONDAY SQUAT EMPHASIS

TUESDAY PUSH EMPHASIS

WEDNESDAY ACTIVE RECOVERY

THURSDAY HINGE EMPHASIS

FRIDAY PULL EMPHASIS

SATURDAY BONUS

SUNDAY REST
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F O O D I S F U E L

NUTRITION BASICS
PROTEIN C A R B O H Y D R AT E S
0.7 to 1.0 grams of protein per 2 to 4 grams of carbohydrates per
pound of body weight is a safe rule pound of body weight is a safe rule
of thumb when trying to get in an of thumb to ensure your muscles are
adequate amount of protein to build fueled with energy. They also play a
muscle. huge role for glycogen
Protein is the most filling macro so replenishment after workouts.
meals with high protein leave you Carbohydrates fuel your brain and
feeling more satisfied and full. muscles throughout a workout.
You can get high protein from meats Carbs allow you to feel energized
such as: salmon, chicken, and steak. and fuel strength and endurance to
get the most out of your workout.
You can get clean carbohydrates
FAT S from foods such as: oatmeal, sweet/
0.5 to 1 gram of fats per pound of
red potatoes, brown/jasmine rice, or
body weight is a safe rule of thumb
rice cakes.
when consuming healthy fats like
You can get fiber carbohydrates from
the ones listed below.
foods such as: avocado, banana,
Healthy fats can lower bad
carrots, beets, or brussel sprouts.
cholesterol & triglyceride levels. Fats
help the body absorb nutrients such Scroll to the last page of the program for a
as: vitamin A, vitamin D, and vitamin healthy list of food ideas for each of the following

E. macros! Bookmark that page for reference.

You can get healthy fats from foods

such as: salmon, eggs, sunflower seed, *** All the above information is GENERAL
information. The percentages will be slight
100% extra virgin olive oil, or nuts/
different for each person depending on how
nut butters.
much muscle you are wanting to gain or
maintain.
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M A C R O
C A L C U L A T O R

Visit Macro Calculator at:

[Link]
[Link]
Enter in all necessary
information such as
weight, height, age, and
active level.
This calculator will allow
you to have more accurate
and individualized results
tailored toward your goals.

*** Once you have entered all

your information - select
“balanced” [on the top option bar]
for the best balanced macro
numbers.
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T H E B A S I C S

S Q UAT S

Feet should be hips

width apart while head,
neck, and back form a
straight vertical line.
Push your butt back
simultaneously while
bending your knees.

Continue to bend knees until hips

and knees form parallel line and
knee makes 90 degree angle.
Stand straight back up while
engaging core.
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T H E B A S I C S

BENCH PRESS

Begin with hands on bar, shoulder width apart, drive shoulder blades into
bench before lowering bar to chest at about sternum area. Push through
feet to receive power when pushing bar back up. There should always be 5-
points of contact during this lift: head, shoulder blades, buttocks, left foot,
and right foot.
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T H E B A S I C S

HIP THRUST

Head should be facing

forward.
Drive shoulder blades
into platform while keeping
chin tucked & core
engaged.

Legs should be almost

90 degrees while glutes
are contracted causing a
posterior pelvic tilt.
Control weight when
returning to the starting
position for maximum
muscle tension.
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T H E B A S I C S
CONVENTIONAL DEADLIFTS

Feet hips width apart

while head, neck, and spine
form straight line.
Barbell is touching shins.
Arms are right outside of
knees, lats are engaged
before pull.

Straight, tight arms at the

top of the lift. Knees & toes
are aligned.
Drive feet into the grow as
the stand - engaging core.
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T H E B A S I C S
SUMO DEADLIFTS

Feet are wide with toes

pointing outwards while head,
neck, and spine form straight
line.
Barbell is touching shins.
Arms are right on the inside of
knees, lats are engaged before
pull.
Straight, tight arms at the
top of the lift. Knees & toes are
aligned.
Drive feet into the grow as
the stand - engaging core.
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T H E B A S I C S
ROMANIAN DEADLIFTS[RDL]

Feet should be hips

width apart, weight is
resting on thighs, posterior
chain is creating a straight
vertical line.
Weight stays tight to the
body as the hips flip back
while keeping a SLIGHT
bend in the knees.

Allow the weight to

glide down the legs
until you feel a stretch
in the hamstrings then
return to starting
vertical position.
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P R O G R A M M I N G
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F R E Q U E N T L Y
A S K E D Q U E S T I O N S
WHAT DO I DO IF I MISSED A PROGRAMMED
WORKOUT?
If you happen to miss one of the programmed workouts - do not try
to squeeze it in on a different programmed day or do two in one
day. This will cause excess fatigue and can put you at risk for injury.
Continue with the scheduled workouts to be sure to stay on track!
You got this!
HOW MUCH CARDIO SHOULD I BE DOING WITH
THIS STRENGTH/HYPERTROPHY PROGRAM?
This is a 12-week strength and hypertrophy program to gain
muscle mass and muscle strength. Excessive cardio can hinder
muscle growth which could delay your results. Please follow the
programmed cardio that we have included to yield the most
effective results.
WHEN WILL I BE ABLE TO SEE RESULTS?
There are several factors that allow for an individual to yield
results. CONSISTENCY is the number one rule when in comes to
noticeable progress. Make sure to stay consistent with fueling your
body through nutrition and staying on your weekly schedule to be
sure you are functional at the appropriate intensity. In addition,
quality sleep and proper hydration are keys to success. Men and
women all yield results at different rates. Sticking to the above tips
will give you a solid foundation to putting on muscle and making it
stick.
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R E A D I N G T H E
M O V E M E N T S

EXAMPLES
EX. #1
LAT
3 15, 12, 10 60 SECS
PULLDOWNS

The first column

The second The third The fourth
will always serve
column will serve column serves column will serve
as the name of the
as the number of will serve as the as the rest time in
movement & will
sets you will number of seconds that you
be a hyperlink
perform of the repetitions you will take between
attachment with a
movement listed. complete for the each set. Rest time
demonstration
A “set” is defined corresponding is important and
video.
as a group of set. should be
repetitions. A “repetition” or followed closely to
“rep” is know as ensure adequate
each single time recovery between
you complete the sets.
movement.
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R E A D I N G T H E
M O V E M E N T S
C O N T I N U E D …

EX. #2

A1. LAT PULLDOWNS 3 15, 12, 10

60 SECS

HALF KNEELING
A2. 3 8EA.
SA PRESS

When a super set or a compound set

If and when, a column has a letter
occurs, rest time should be taken
followed by a number 1 or 2 [A1. A2.
after BOTH movements are
B1. B2. etc.] you will perform these
completed. In this example, you will
movements back to back. This is
perform lat pulldowns then
called a “superset” if the movements
immediately perform half kneeling
are back to back but working
single arm presses then - 60 seconds
opposing muscles. On the other
of rest would be taken.
hand, if the movements are back to
back working the same muscles this
is a “compound set”. Both types of
sets are read the same with a letter
followed by a number.
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T H E K E Y

BB BARBELL
DB DUMBBELL
MB MEDICINE BALL
BW BODY WEIGHT
KB KETTLEBELL
SA SINGLE ARM
SL SINGLE LEG
AMRAP AS MANY REPS AS
POSSIBLE
AFAP AS FAST AS POSSIBLE
RFE REAR FOOT ELEVATED
FFE FRONT FOOR ELEVATED
RDL ROMANIAN DEADLIFT
ECC ECCENTRIC
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WA R M U P
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Please complete the

following warm up that
corresponds with the
workout you will be
completing for that day
[squat, hinge, push, or pull].
The warm up is a vital
component to ensure the
body’s muscles are
prepared to take on the
weight of the lifts for that
day.
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WA R M U P F O R
S Q U A T & H I N G E
D A Y S

FOAM ROLL
[EMPHASIS ON HAMSTRINGS & 45S EA.
QUADS]

BANDED HIP ABDUCTIONS 3X10EA.

WIDE FROG 3X10S. HOLD

SUMO SQUATS 2X10

T-SPINE ROTATIONS 2X8EA.

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WA R M U P F O R
P U S H & P U L L
D A Y S

FOAM ROLL
45S EA.
[EMPHASIS ON UPPER BACK]

LYING MED BALL THROWS 3X3

BAND PULL APARTS 2X10

BAND FACE PULLS 2X15

BAND OVER AND BACKS 2X5

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WA R M U P F O R
A C T I V E
R E C O V E R Y &
B O N U S D A Y S

FOAM ROLL
45S EA.
[EMPHASIS ON ANY SORENESS]

WIDE FROG 3X10S. HOLD

T-SPINE ROTATIONS 2X8EA.

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P H A S E 1
WEEK 1-2

*** As you progress through *** When selecting the

the weeks you will do more movement link you will be
repetitions. You will see week directed to YouTube where
1’s reps in black while week ATTENTION
you will be able to watch the
2’s reps will be in red. demonstration video.
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P H A S E 1 : D A Y 1
S Q A U A T E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

Box 10, 8, 6, 4,
Barbell Failure
A. 5 90s-120s _______
Back 10, 8, 6, 4,
Squat Failure

FFE DB 8ea.
B1. Split _______
Squats 10ea.
4 75s
10
Swiss Ball
B2. _______
Ham Curls
12

12
Leg
C. 3 60s _______
Extensions
15

15
Cable Pull
D. 3 60s _______
Throughs
20

15
DB Calf
E. 3 45s _______
Raises
20

REMINDER: As repetitions decrease the weight used should

increase. For example, the weight used at 10 reps, should not
be the same as weight used at 4 reps. For “Failure” reps - de-
load to the same weight as you used at 10 reps.
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P H A S E 1 : D A Y 2
P U S H E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

10, 8, 6, 4,
Barbell Failure
A. 5 90s-120s _______
Bench Press 10, 8, 6, 4,
Failure

8
DB Floor
B. 4 75s _______
Press
10

10
Lat
C1. _______
Pulldown
12
3 60s-75s
Half 8
C2. Kneeling SA _______
Press 10

Hand Failure
D. Release 4 60s _______
Push Ups Failure

12
DB
E. 3 60s _______
Kickbacks
15

20
Cable Face
F. 3 45s _______
Pulls
25
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P H A S E 1 : D A Y 3
A C T I V E R E C O V E R Y
MOVEMENT SETS REPS REST

Foot Banded
A. 2 15 steps 30s
March

Banded Hip
B. 2 20 ea. leg 30s
Abductions

C. Depth Drop 3 5 45s

Band Straight
D. 2 20 45s
Arm Pulldown

SPRINT DAY [OPTIONAL]

OPTION 1. TREADMILL
10s on, 50s off - 5 total sprints
OPTION 2. OUTSIDE HILL [30-40yd]
5 total sprints, 1 min rest
OPTION 3. ASSAULT BIKE
20s on, 40s off - 5 total sprints

Active recovery involves engaging low intensity exercise or

movements as opposed to complete rest or inactivity. This
can aid in recovery and potentially improve overall
performance. Active recovery allows the low intensity
movements to increase blood flow to muscles which can
improve the delivery of oxygen and nutrients helping to
repair and rebuild muscle tissue.
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P H A S E 1 : D A Y 4
H I N G E E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

Banded 10
A. KB 4 60s _______
Deadlift 12

Barbell 8
B. Glute 4 60s-75s _______
Bridge 10

Pause DB 8
C. Goblet 3 60s _______
Squats 10

8
D1. DB RDL _______
10
4 60s
DB 10ea.
D2. Reverse _______
Lunge 12ea.

Back
Extensions 12
E. Advanced: 3 60s _______
Loaded Back 15
Extensions
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P H A S E 1 : D A Y 5
P U L L E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

Pull Up Failure
Mod: Banded
A. 4 90s _______
or Assisted
Machine Failure

10
DB ECC
B1. _______
Curls
12
3 60s
12
Tricep
B2. _______
Pulldown
15

10
Seated
C. 4 60s _______
Row
12

12
Banded T
D. 3 45s _______
to Y Raises
15

10
E. DB Shrugs 3 45s _______
12
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P H A S E 1 : D A Y 6
B O N U S D A Y
MOVEMENT SETS REPS WEIGHTS

Renegade
A. Row 4 10 total _______
Mod: Knee Push Up
Position

KB Lateral
B. 4 12ea. _______
Step Ups

C. Banded Rows 4 15 _______

MOVEMENT SETS REPS WEIGHTS

A. Leg Press 3 10 _______

Goblet
B. Walking 3 10ea. _______
Lunge

Bonus Circuit: Perform each exercise back to back only

resting when necessary. If rest is needed try to only rest
10 seconds. Complete 3 or 4 rounds of each above.
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P H A S E 2
WEEK 3-4
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P H A S E 2 : D A Y 1
S Q A U A T E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

8, 6, 6, 4,
Barbell
4
A. Back 5 120s _______
8, 6, 6, 4,
Squats
4

Deficit DB 8ea.
B1. Split _______
Squat 10ea.
4 75s
KB/DB 10
B2. Sumo _______
RDL 12

20, 15, 12
Leg
C. 3 60s _______
Extensions
20, 15, 12

12
Leg Curl
D. 4 60s _______
Machine
15

15
Seated
E. 3 45s _______
Calf Raises
20
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P H A S E 2 : D A Y 2
P U S H E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

6
Close Grip
A. Bench 5 90s _______
Press
8

Slight
8
Incline
B. 4 75s _______
Neutral
10
Grip Press

10ea.
C1. SA DB
_______
Row 3 90s
12ea.

ECC DB/ 8
C2. KB Z- _______
Press 10

3s ECC Failure
E. Push-Ups 4 60s _______
MOD: Knee Push
Ups Failure

15
Tricep
F. 3 60s _______
Pushdown
20
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P H A S E 2 : D A Y 3
A C T I V E R E C O V E R Y
MOVEMENT SETS REPS REST

Foot Banded
A. 2 10 steps ea. 30s
March

Banded Hip
B. 2 20 ea. leg 30s
Abductions

C. Depth Drop 3 5 45s

Band Straight
D. 2 20 45s
Arm Pulldown

SPRINT DAY [OPTIONAL]

OPTION 1. TREADMILL
10s on, 50s off - 5 total sprints
OPTION 2. OUTSIDE HILL [30-40yd]
5 total sprints, 1 min rest
OPTION 3. ASSAULT BIKE
20s on, 40s off - 5 total sprints

Active recovery involves engaging low intensity exercise

or movements as opposed to complete rest or inactivity.
This can aid in recovery and potentially improve
overall performance. Active recovery allows the low
intensity movements to increase blood flow to muscles
which can improve the delivery of oxygen and
nutrients helping to repair and rebuild muscle tissue.
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P H A S E 2 : D A Y 4
H I N G E E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

6
Trap Bar
A. 5 120s _______
Deadlift
8

Banded
8
Barbell
B. 4 60s-75s _______
Hip
10
Thrust

Heel
12
Elevated
C. 3 60s _______
Goblet
15
Squats

6
3s ECC
D. 4 75s
DB RDL
8

Deficit DB 10
E. Reverse 3 75s _______
Lunge 12

15
Reverse
F. 3 45s _______
Hypers
20
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P H A S E 2 : D A Y 5
P U L L E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

Reverse Failure
A. Grip Pull 4 90s _______
Up Failure

15
DB Seated
B1. _______
Curls
15
3 60s
12, 15, 20
DB Skull
B2. _______
Crushers
12, 15, 20

20, 15, 12,

Neutral 10
C. Grip Lat 4 75s _______
Pulldowns 20, 15, 12,
10

15
DB T & I
D. 3 60s _______
Raise
15

10 + 10s
Hold
E. DB Shrugs 3 45s _______
10 + 10s
Hold
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P H A S E 2 : D A Y 6
B O N U S D A Y
MOVEMENT SETS REPS WEIGHTS

Renegade
A. Row 4 12 total _______
Mod: Knee Push Up
Position

KB Lateral
B. 4 15ea. _______
Step Ups

C. Banded Rows 4 18 _______

MOVEMENT SETS REPS WEIGHTS

A. Leg Press 3 12 _______

Goblet
B. Walking 3 12ea. _______
Lunge

Bonus Circuit: Perform each exercise back to back only

resting when necessary. If rest is needed try to only rest
10 seconds. Complete 3 or 4 rounds of each above.
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P H A S E 3
WEEK 5-6
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P H A S E 3 : D A Y 1
S Q A U A T E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

5
Front Box
A. Squats
5 90s-120s _______
6

Banded
10
Staggered
B. Stance
3 75s _______
12
RDL

ECC
6
Bulgarian
C. DB Split
4 75s _______
8
Squat

Prone 10
D. Hamstring 4 60s _______
Curls 12

15, 12,
10/10/10
Leg 3 60s
E. Extension
_______
15, 12,
10/10/10

15
DB Calf
F. Raises
3 45s _______
15

10/10/10 = DROP SET - 10 HEAVY WEIGHT, 10 MEDIUM WEIGHT, 10 LOW WEIGHT - ALL IN ONE SET.
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P H A S E 3 : D A Y 2
P U S H E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

6
Barbell
A. 5 90s-120s _______
Floor Press
6

Slight
8
Decline DB
B. 4 75s _______
Bench
10
Press

Symmetrical 10
C1. Stance DB/ _______
KB Row 12

Half 3 60s
Kneeling 8
C2. KB _______
Bottoms 10
Up Press

Failure
Staircase
D. 4 45s _______
Push Up
Failure

Half
25
Kneeling
E. 3 30s-45s _______
Cable Face
30
Pull
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P H A S E 3 : D A Y 3
A C T I V E R E C O V E R Y
MOVEMENT SETS REPS REST

Foot Banded
A. 2 10 steps ea. 30s
March

Banded Hip
B. 2 20 ea. leg 30s
Abductions

C. Depth Drop 3 5 45s

Band Straight
D. 2 20 45s
Arm Pulldown

SPRINT DAY [OPTIONAL]

OPTION 1. TREADMILL
10s on, 50s off - 5 total sprints
OPTION 2. OUTSIDE HILL [30-40yd]
5 total sprints, 1 min rest
OPTION 3. ASSAULT BIKE
20s on, 40s off - 5 total sprints

Active recovery involves engaging low intensity exercise

or movements as opposed to complete rest or inactivity.
This can aid in recovery and potentially improve
overall performance. Active recovery allows the low
intensity movements to increase blood flow to muscles
which can improve the delivery of oxygen and
nutrients helping to repair and rebuild muscle tissue.
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P H A S E 3 : D A Y 4
H I N G E E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

5
Rack
A. 5 90s-120s _______
Pulls
6

8
1.5 Hip
B. 4 75s _______
Thrust
10

ECC 12
C. Goblet 3 60s _______
Squat 12

6
Barbell
D. 4 60s _______
RDL
8

1.5 DB 8
E. Reverse 3 45s _______
Lunge 10

Loaded 12
F. Back 3 45s _______
Extension 12
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P H A S E 3 : D A Y 5
P U L L E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

5
3s ECC Pull
A. 4 90s _______
Up
5

12
Barbell ECC
B1. _______
Curl
12
3 60s
Failure
Tricep Rope
B2. _______
Extension
Failure

Reverse 12
C. Grip Lat 4 75s _______
Pulldowns 12
Chest
20
Supported
D. 3 60s _______
Rear Delt
Raise 20

10
Trap Bar
E. Shrugs
3 45s _______
10
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P H A S E 3 : D A Y 6
B O N U S D A Y
MOVEMENT SETS REPS WEIGHTS

Renegade
A. Row 4 16 total _______
Mod: Knee Push Up
Position

KB Lateral
B. 4 18ea. _______
Step Ups

C. Banded Rows 4 20 _______

MOVEMENT SETS REPS WEIGHTS

A. Leg Press 3 10, 12, 15 _______

Goblet
B. Walking 3 15ea. _______
Lunge

Bonus Circuit: Perform each exercise back to back only

resting when necessary. If rest is needed try to only rest
10 seconds. Complete 4 or 3 rounds of each above.
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P H A S E 4
WEEK 7-8
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P H A S E 4 : D A Y 1
S Q A U A T E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

8, 6, 6, 4, 4
ECC Back
A. Squat
5 90s-120s _______
8, 6, 6, 4, 4

1.5 DB 8
B. Split 4 75s _______
Squats 10

10
SL Swiss
C. Ball Curl
4 60s _______
10

12, 15, 20
Leg
D. Extension
3 60s _______
12, 15, 20

10ea.
SL KB/DB
E. RDL 3
45s _______
12ea.

12
Barbell
F. Calf Raises
3 45s _______
15
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P H A S E 4 : D A Y 2
P U S H E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

Barbell 3s
5
ECC
A. 5 90s-120s _______
Bench
6
Press

Alt. Incline 6
B. DB Bench 4 75s _______
Press 8

Dead Stop 12
C1. KB/DB _______
Row 15
3 60s
Standing 8
C2. DB _______
Shoulder 10
Combo
Failure
Stretch
D. 60s _______
Push Up
4 Failure

Chest
15
Supported
F. 3 45s _______
Cable Face
20
Pull
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P H A S E 4 : D A Y 3
A C T I V E R E C O V E R Y
MOVEMENT SETS REPS REST

Foot Banded
A. 2 10 steps ea. 30s
March

Banded Hip
B. 2 20 ea. leg 30s
Abductions

C. Depth Drop 3 5 45s

Band Straight
D. 2 20 45s
Arm Pulldown

SPRINT DAY [OPTIONAL]

OPTION 1. TREADMILL
10s on, 50s off - 5 total sprints
OPTION 2. OUTSIDE HILL [30-40yd]
5 total sprints, 1 min rest
OPTION 3. ASSAULT BIKE
20s on, 40s off - 5 total sprints

Active recovery involves engaging low intensity

exercise or movements as opposed to complete rest or
inactivity. This can aid in recovery and potentially
improve overall performance. Active recovery allows
the low intensity movements to increase blood flow to
muscles which can improve the delivery of oxygen and
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P H A S E 4 : D A Y 4
H I N G E E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

Barbell 3
A. Sumo 5 90s-120s _______
Deadlift 4

3s Pause 6
B. BB Hip 4 75s _______
Thrust 8

12, 10,
1.5 Failure
C. Goblet 3 60s _______
Squat 12, 10,
Failure

8
Trap Bar
D. 4 60s _______
RDL
10

Barbell 8
E. Reverse 3 60s-75s _______
Lunge 10

Loaded
Back 10
F. Extension 3 60s _______
w/ 10s 12
Hold
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P H A S E 4 : D A Y 5
P U L L E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

4s ECC
4
Reverse
A. 4 90s _______
Grip Pull
5
Up

2s Hold @
90 12
B1. Degrees _______
Hammer 12
Curls 3 60s

Failure
Bench
B2. _______
Dips
Failure

Chest 12
C. Supported 4 75s _______
Row 15

Chest
10
Supported
D. 3 60s _______
DB T + Y
12
Raise

12
Seated DB
E. 3 45s _______
Shrugs
15
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P H A S E 4 : D A Y 6
B O N U S D A Y
MOVEMENT SETS REPS WEIGHTS

Renegade
A. Row 4 20 total _______
Mod: Knee Push Up
Position

KB Lateral
B. 4 18ea. _______
Step Ups

C. Banded Rows 4 25 _______

MOVEMENT SETS REPS WEIGHTS

A. Leg Press 3 15, 12, 10 _______

Goblet
B. Walking 3 15ea. _______
Lunge

Bonus Circuit: Perform each exercise back to back only

resting when necessary. If rest is needed try to only rest
10 seconds. Complete 3 or 4 rounds of each above.
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50

P H A S E 5
WEEK 9-10
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51

P H A S E 5 : D A Y 1
S Q A U A T E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

Pause 5
A. Front 5 90s-120s _______
Squat 6

8
Barbell
B. Split Squat
4 75s _______
10

10, 15, 20
Leg Curl
C. Machine
3 60s _______
10, 15, 20

10 + 3s
Hold Ea.
Rep
Leg
D. Extension
3 60s _______
12 + 3s
Hold Ea.
Rep

12
Sumo KB
E. Deadlift 3
45s _______
15

10
Barbell 3s
F. Calf Raises
3 45s _______
12
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P H A S E 5 : D A Y 2
P U S H E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

1.5 Barbell 5
A. Bench 5 90s-120s _______
Press 6

3s ECC DB 6
B. Neutral 4 75s _______
Press 8

Standing
6
KB
C1. Bottoms
_______
8
Up Press 3 60s
Failure
Inverted
C2. Rows
_______
Failure

Loaded Failure
D. ECC Push 4 60s-75s _______
Up Failure

Kneeling 15
F. Cable Face 3 45s _______
Pull 20
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P H A S E 5 : D A Y 3
A C T I V E R E C O V E R Y
MOVEMENT SETS REPS REST

Foot Banded
A. 2 10 steps ea. 30s
March

Banded Hip
B. 2 20 ea. leg 30s
Abductions

C. Depth Drop 3 5 45s

Band Straight
D. 2 20 45s
Arm Pulldown

SPRINT DAY [OPTIONAL]

OPTION 1. TREADMILL
10s on, 50s off - 5 total sprints
OPTION 2. OUTSIDE HILL [30-40yd]
5 total sprints, 1 min rest
OPTION 3. ASSAULT BIKE
20s on, 40s off - 5 total sprints

Active recovery involves engaging low intensity exercise

or movements as opposed to complete rest or inactivity.
This can aid in recovery and potentially improve
overall performance. Active recovery allows the low
intensity movements to increase blood flow to muscles
which can improve the delivery of oxygen and
nutrients helping to repair and rebuild muscle tissue.
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P H A S E 5 : D A Y 4
H I N G E E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

Low
5
Handle
A. 5 90s-120s _______
Trap Bar
6
Deadlift

Hip Thrust 8
B. +3 4 75s _______
Abductions 10

Pulse 20
C. Goblet 3 60s _______
Squat 25

Banded 8
D. Barbell 4 60s _______
RDL 10

Barbell
6
Deficit
E. 3 60s-75s _______
Reverse
8
Lunge

Back 10
F. Extension 3 45s _______
+ 3s Hold 12
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55

P H A S E 5 : D A Y 5
P U L L E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

3
Loaded
A. Pull Up
5 90s _______
4

12
Alt. Iso DB
B1. Curl
_______
12

10 +
DB 3 60s
Failure
Kickbacks
B2. + Tricep
_______
12 +
Pulldowns
Failure

ECC
10
Reverse
C. Grip Lat
4 75s _______
12
Pulldowns

10 + 10s
Hold
Trap Bar
D. Shrugs
3 60s _______
12 + 10s
Hold

100
Band Face
E. Pull
1 45s _______
100
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P H A S E 5 : D A Y 6
B O N U S D A Y
MOVEMENT SETS REPS WEIGHTS

Renegade
A. Row 4 20 total _______
Mod: Knee Push Up
Position

KB Lateral
B. 4 20ea. _______
Step Ups

C. Banded Rows 4 25 _______

MOVEMENT SETS REPS WEIGHTS

A. Leg Press 3 15 _______

Goblet
B. Walking 3 15ea. _______
Lunge

Bonus Circuit: Perform each exercise back to back only

resting when necessary. If rest is needed try to only rest
10 seconds. Complete 4 or 3 rounds of each above.
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57

P H A S E 6
WEEK 11-12
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58

P H A S E 6 : D A Y 1
S Q A U A T E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

8, 7, 6, 5, 4
Pause Back
A. 5 90s-120s _______
Squat
8, 7, 6, 5, 4

8
Barbell RFE
B. 4 75s _______
Split Squat
10

10, 12, 15,

Prone 20
C. Hamstring 4 60s _______
Curl 10, 12, 15,
20

30
Leg
D. Extension
3 60s _______
30

Elevated 15, 12, 10

E. Sumo 3 45s _______
Deadlift 15, 12, 10

Standing 12
F1. DB Calf _______
Raises 15
3 45s
12
Seated Calf
F2. _______
Raises
15
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P H A S E 5 : D A Y 2
P U S H E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

2s Pause 4
A. Bench 5 90s-120s _______
Press 5

DB Slight 8
B. Incline 4 60s _______
Hex Press 10

SA 10
C1. Landmine _______
Row 12
3 75s

Loaded Failure
C2. Stretch _______
Push Up Failure

Seated 10
D. Shoulder 3 60s _______
Combo 12

Band 12
F. Face 3 45s _______
Pulls 15
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P H A S E 6 : D A Y 3
A C T I V E R E C O V E R Y
MOVEMENT SETS REPS REST

Foot Banded
A. 2 10 steps ea. 30s
March

Banded Hip
B. 2 20 ea. leg 30s
Abductions

C. Depth Drop 3 5 45s

Band Straight
D. 2 20 45s
Arm Pulldown

SPRINT DAY [OPTIONAL]

OPTION 1. TREADMILL
10s on, 50s off - 5 total sprints
OPTION 2. OUTSIDE HILL [30-40yd]
5 total sprints, 1 min rest
OPTION 3. ASSAULT BIKE
20s on, 40s off - 5 total sprints

Active recovery involves engaging low intensity exercise

or movements as opposed to complete rest or inactivity.
This can aid in recovery and potentially improve
overall performance. Active recovery allows the low
intensity movements to increase blood flow to muscles
which can improve the delivery of oxygen and
nutrients helping to repair and rebuild muscle tissue.
 ! of !64
61

P H A S E 6 : D A Y 4
H I N G E E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

5, 4, 3, 2 ,1
Conventional
A.
Deadlift
5 90s-120s _______
5, 4, 3 , 2, 1

10s rest
Banded 20
every 5 reps;
B. BB Hip 4 _______
60s rest
Thrust 20 every set

1.5 Heel
12
Elevated
C. 3 75s _______
Goblet
15
Squat

Low
6
Handle
D. 4 75s _______
Trap Bar
8
RDL

Landmine
10
2s Pause
E. 3 60s _______
Reverse
12
Lunge

Glute Failure
F. Ham 3 60s _______
Raise Failure
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P H A S E 6 : D A Y 5
P U L L E M P H A S I S
MOVEMENT SETS REPS REST WEIGHTS

4
2s Pause
A. Chin Up
5 90s _______
5

10 +
DB Curl + Failure
B1. Hammer _______
Curl 12 +
3 Failure 60s
Failure

B2. Strict Dips _______

Failure

ECC
12, 10, 8, 6
Neutral
C. Grip
4 75s _______
12, 10, 8, 6
Pulldown

Failure
Band T + Y
D. Raise
3 60s _______
Failure

100
Band X
E. Pattern
1 45s _______
100
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63

P H A S E 6 : D A Y 6
B O N U S D A Y
MOVEMENT SETS REPS WEIGHTS

Renegade
A. Row 4 24 total _______
Mod: Knee Push Up
Position

KB Lateral
B. 4 20ea. _______
Step Ups

C. Banded Rows 4 25 _______

MOVEMENT SETS REPS WEIGHTS

A. Leg Press 3 20, 15, 10 _______

Goblet
B. Walking 3 20ea. _______
Lunge

Bonus Circuit: Perform each exercise back to back only

resting when necessary. If rest, is needed try to only rest
10 seconds. Complete 4 or 3 rounds of each above.
 ! of !64
64

BOOKMARK
M A C R O C H E A T
S H E E T

P R O T E I N C L E A N C A R B S

Chicken Eggs Sweet potatoes zucchini,

Turkey (including Brown/white squash, beets,
(ground or egg whites) rice asparagus,
sausage) Greek Yogurt Oats peppers,
Lean Beef Cottage Quinoa cucumbers,
Bison Cheese Whole-grain celery, radish,
Shrimp Lentils breads/pastas eggplant)
Fish (salmon, Chickpeas Fruits (banana, Legumes
tuna, and Quinoa apples, berries, (black beans,
tilapia) Tofu oranges, kidney beans)
grapes, kiwi)
Vegetables
H E A LT H Y FA T S (broccoli, kale,
cauliflower,
Avocado or Almond butter
carrots,
avocado oil Olive Oil
brussels,
Nuts (almonds, Fatty fish
walnuts, (salmon,
cashews) mackerel)
Seeds (chia Eggs
seeds, flaxseed, Cheese (feta,
pumpkin seed) goat cheese,
Peanut butter blue cheese)