Auburn Players Fall Workout

#1 Warm Up
RT over LT / LT over RT
Extended Lunge
Supine Leg Raise 10 Each
Knee Pull
Quad Pull
Ankle Pull
Standing V, Mid/RT/LT
Sumo Squat
Power Shrug:
(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

w-up
w-up
50%
50%
55%
55%
60%
60%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
120
135
145
155
170
180
195
205
220
230
245
255
270
280
295
305
320
330
345
355
Bench Press:
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Warm Up
Speed Ladder
Hip Mobility
200 Perfect Ab's
Barbell Warm Up
#7
Back Squat :
Tuesday Run
1x5 half gasser
1x2 full gasser
Thursday Run
3x 60yd sprint
3x 90yd sprint
Day 1
Phase 1 Week 1
#6
#2
#3
#4
#5
working
60
60
70
70
75
75
70
70
75
75
85
85
75
75
80
80
90
90
80
80
90
90
95
95
85
85
95
95
105
105
90
90
100
100
110
110
100
100
110
110
120
120
105
105
115
115
125
125
110
110
125
125
135
135
115
115
130
130
140
140
125
125
135
135
150
150
130
130
145
145
155
155
135
135
150
150
165
165
140
140
155
155
170
170
150
150
165
165
180
180
155
155
170
170
185
185
160
160
180
180
195
195
165
165
185
185
200
200
175
175
190
190
210
210
180
180
200
200
215
215
working
3
4
55% 55%
w-up
50%
50%
55%
55%
60%
60%
Set
Best
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)
w-up w-up
1
2
Max 50% 50%
60
120 60
70
135 70
75
145 75
80
155 80
85
170 85
90
90
180
100
195 100
105
205 105
110
220 110
115
230 115
125
245 125
130
255 130
135
135
270
140
280 140
150
295 150
155
305 155
160
320 160
165
330 165
175
175
345
180
355 180
(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

w-up
Max
190
200
215
225
240
250
265
275
290
300
310
325
335
350
360
375
385
400
410
425
working
95
95
105
105
115
115
100
100
110
110
120
120
110
110
120
120
130
130
115
115
125
125
135
135
120
120
135
135
145
145
125
125
140
140
150
150
135
135
150
150
160
160
140
140
155
155
165
165
145
145
160
160
175
175
150
150
165
165
180
180
155
155
175
175
190
190
165
165
180
180
195
195
170
170
185
185
205
205
175
175
195
195
210
210
180
180
200
200
220
220
190
190
210
210
225
225
195
195
215
215
235
235
200
200
220
220
240
240
205
205
230
230
250
250
215
215
235
235
255
255
#9 Anterior Legs /Chest - One
Upper/Lower Body
5
60%
6
60%
Best
Barbell Warm Up:

5 squat, 4 Lunge, 3 RDL, 5 Rows, 4 Press
70
70
75
75
75
75
85
85
80
80
90
90
90
90
95
95
95
95
105
105
100
100
110
110
110
110
120
120
115
115
125
125
125
125
135
135
130
130
140
140
#10 Post Stretch Seated
135
135
150
150
145
145
155
155
150
150
165
165
155
155
170
170
Butterfly
RT/LT Leg extend
RT/LT Leg Crossover
Hurdler
165
165
180
180
170
170
185
185
180
180
195
195
185
185
200
200
190
190
210
210
200
200
215
215
Lateral Step Up
ALT Lateral Squat No Step
Dumbbell Bench
Strap Push Up
Lateral Walk Bands
Grip & Wrist
4x8
4x8
5x8
5x8
4x16
4x8
4 sets each leg

4 sets each leg
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Power Shrug:
(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

w-up
w-up
50%
50%
55%
55%
60%
60%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
120
135
145
155
170
180
195
205
220
230
245
255
270
280
295
305
320
330
345
355
Warm Up
Quick Feet Quick Hands on Platform
Hip Mobility
3x20 AB's: Straps - Tucks & V's
Barbell Warm Up
#7
Dead Lift:
Day 2
Phase 1 Week 1
#6
#2
#3
#4
#5
(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)
working
60
60
70
70
75
75
70
70
75
75
85
85
75
75
80
80
90
90
80
80
90
90
95
95
85
85
95
95
105
105
90
90
100
100
110
110
100
100
110
110
120
120
105
105
115
115
125
125
110
110
125
125
135
135
115
115
130
130
140
140
125
125
135
135
150
150
130
130
145
145
155
155
135
135
150
150
165
165
140
140
155
155
170
170
150
150
165
165
180
180
155
155
170
170
185
185
160
160
180
180
195
195
165
165
185
185
200
200
175
175
190
190
210
210
180
180
200
200
215
215
w-up
w-up
50%
50%
55%
55%
60%
60%
Set
Best
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
190
200
215
225
240
250
265
275
290
300
310
325
335
350
360
375
385
400
410
425
working
95
95
105
105
115
115
100
100
110
110
120
120
110
110
120
120
130
130
115
115
125
125
135
135
120
120
135
135
145
145
125
125
140
140
150
150
135
135
150
150
160
160
140
140
155
155
165
165
145
145
160
160
175
175
150
150
165
165
180
180
155
155
175
175
190
190
165
165
180
180
195
195
170
170
185
185
205
205
175
175
195
195
210
210
180
180
200
200
220
220
190
190
210
210
225
225
195
195
215
215
235
235
200
200
220
220
240
240
205
205
230
230
250
250
215
215
235
235
255
255
#8 Shoulder's/Arm's - Three
Upper Body
Barbell Warm Up:
Barbell Shrugs
3 Way Shoulder
2 Arm Dumbbell Rows
Reverse Curls
Bench Dips w/2-plates
Reverse Triceps Extension
Bicep Curls

Butterfly
RT/LT Leg extend
RT/LT Leg Crossover
Hurdler
5x8
3x8
4x8
5x8
5x8
5x8
5x8
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Bench Press:
(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

w-up
w-up
50%
50%
55%
55%
60%
60%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
120
135
145
155
170
180
195
205
220
230
245
255
270
280
295
305
320
330
345
355
Dead Lift:
NAME
Back Squat :
60
70
70
75
75
70
70
75
75
85
85
75
75
80
80
90
90
80
80
90
90
95
95
85
85
95
95
105
105
90
90
100
100
110
110
100
100
110
110
120
120
105
105
115
115
125
125
110
110
125
125
135
135
115
115
130
130
140
140
125
125
135
135
150
150
130
130
145
145
155
155
135
135
150
150
165
165
140
140
155
155
170
170
150
150
165
165
180
180
155
155
170
170
185
185
160
160
180
180
195
195
165
165
185
185
200
200
175
175
190
190
210
210
180
180
200
200
215
215
w-up
w-up
Best
50%
50%
55%
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
w-up
Max
190
200
215
225
240
250
265
275
290
300
310
325
335
350
360
375
385
400
410
425
working
50%
50%
55%
55%
60%
60%
95
95
105
105
115
115
100
100
110
110
120
120
110
110
120
120
130
130
115
115
125
125
135
135
120
120
135
135
145
145
125
125
140
140
150
150
135
135
150
150
160
160
140
140
155
155
165
165
145
145
160
160
175
175
150
150
165
165
180
180
155
155
175
175
190
190
165
165
180
180
195
195
170
170
185
185
205
205
175
175
195
195
210
210
180
180
200
200
220
220
190
190
210
210
225
225
195
195
215
215
235
235
200
200
220
220
240
240
205
205
230
230
250
250
215
215
235
235
255
255
#9 Posterior Legs/Back - Two
Upper/Lower Body
working
(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

w-up
Set
(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)
Max
190
200
215
225
240
250
265
275
290
300
310
325
335
350
360
375
385
400
410
425
#7
working
60
Set
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Warm Up
500 Jump Rope
Hip Mobility
4x10 Landmine AB's
Barbell Warm Up
Day 3
Phase 1 Week 1
#6
#2
#3
#4
#5
55%
60%
60%
Best
Barbell Warm Up:

95
95
105
105
115
115
100
100
110
110
120
120
110
110
120
120
130
130
115
115
125
125
135
135
120
120
135
135
145
145
125
125
140
140
150
150
135
135
150
150
160
160
140
140
155
155
165
165
145
145
160
160
175
175
150
150
165
165
180
180
155
155
175
175
190
190
Butterfly
165
165
180
180
195
195
RT/LT Leg extend
170
170
185
185
205
205
RT/LT Leg Crossover
175
175
195
195
210
210
Hurdler
180
180
200
200
220
220
190
190
210
210
225
225
195
195
215
215
235
235
200
200
220
220
240
240
205
205
230
230
250
250
215
215
235
235
255
255
Glute Ham
Physo Ball Leg Curl
Barbell RDL
Poor Man Hamstring
Pull Ups
Machine Rows Standing
4x8
4x8
4x8
4x8
5x8
5x8
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Power Shrug:
(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

w-up
w-up
55%
55%
60%
60%
65%
65%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
120
135
145
155
170
180
195
205
220
230
245
255
270
280
295
305
320
330
345
355
Bench Press:
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
120
135
145
155
170
180
195
205
220
230
245
255
270
280
295
305
320
330
345
355
#7
Back Squat :
working
70
70
75
75
80
80
75
75
85
85
90
90
80
80
90
90
95
95
90
90
95
95
105
105
95
95
105
105
115
115
100
100
110
110
120
120
110
110
120
120
130
130
115
115
125
125
135
135
125
125
135
135
145
145
130
130
140
140
150
150
135
135
150
150
160
160
145
145
155
155
170
170
150
150
165
165
180
180
155
155
170
170
185
185
165
165
180
180
195
195
170
170
185
185
200
200
180
180
195
195
210
210
185
185
200
200
215
215
190
190
210
210
225
225
200
200
215
215
235
235
Set
Best
w-up
w-up
55%
55%
Tuesday Run
1x6 half gasser
1x3 full gasser
Thursday Run
4x 60yd sprint
4x 90yd sprint
Max
190
200
215
225
240
250
265
275
290
300
310
325
335
350
360
375
385
400
410
425
(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

w-up
w-up
working
55%
55%
60%
60%
65%
65%
105
105
115
115
125
125
110
110
120
120
130
130
120
120
130
130
140
140
125
125
135
135
150
150
135
135
145
145
160
160
140
140
150
150
165
165
150
150
160
160
175
175
155
155
165
165
180
180
160
160
175
175
190
190
165
165
180
180
195
195
175
175
190
190
205
205
180
180
195
195
215
215
185
185
205
205
220
220
195
195
210
210
230
230
200
200
220
220
235
235
210
210
225
225
245
245
215
215
235
235
255
255
220
220
240
240
260
260
230
230
250
250
270
270
235
235
255
255
280
280
Upper/Lower Body
working
60%
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)
Set
NAME
Warm Up
Speed Ladder
Hip Mobility
200 Med Ball Ab's
Barbell Warm Up
Day 1
Phase 1 Week 2
#6
#2
#3
#4
#5
60%
65%
65%
Best
Barbell Warm Up:

70
70
75
75
80
80
75
75
85
85
90
90
80
80
90
90
95
95
90
90
95
95
105
105
95
95
105
105
115
115
100
100
110
110
120
120
110
110
120
120
130
130
115
115
125
125
135
135
125
125
135
135
145
145
130
130
140
140
150
150
135
135
150
150
160
160
Butterfly
145
145
155
155
170
170
RT/LT Leg extend
150
150
165
165
180
180
RT/LT Leg Crossover
155
155
170
170
185
185
Hurdler
165
165
180
180
195
195
170
170
185
185
200
200
180
180
195
195
210
210
185
185
200
200
215
215
190
190
210
210
225
225
200
200
215
215
235
235
Lateral Step Up
Dumbbell Bench
Strap Push Up
Lateral Walk Bands
Grip & Wrist
4x8
4x8
5x8
5x8
4x8
4x8
4 sets each leg

4 sets each leg
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Power Shrug:
(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

w-up
w-up
55%
55%
60%
60%
65%
65%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
120
135
145
155
170
180
195
205
220
230
245
255
270
280
295
305
320
330
345
355
Warm Up
Hip Mobility
6x30 AB's: Plate
Barbell Warm Up
#7
Dead Lift:
Day 2
Phase 1 Week 2
#6
#2
#3
#4
#5
(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)
working
70
70
75
75
80
80
75
75
85
85
90
90
80
80
90
90
95
95
90
90
95
95
105
105
95
95
105
105
115
115
100
100
110
110
120
120
110
110
120
120
130
130
115
115
125
125
135
135
125
125
135
135
145
145
130
130
140
140
150
150
135
135
150
150
160
160
145
145
155
155
170
170
150
150
165
165
180
180
155
155
170
170
185
185
165
165
180
180
195
195
170
170
185
185
200
200
180
180
195
195
210
210
185
185
200
200
215
215
190
190
210
210
225
225
200
200
215
215
235
235
w-up
w-up
55%
55%
60%
60%
65%
65%
Set
Best
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
190
200
215
225
240
250
265
275
290
300
310
325
335
350
360
375
385
400
410
425
working
105
105
115
115
125
125
110
110
120
120
130
130
120
120
130
130
140
140
125
125
135
135
150
150
135
135
145
145
160
160
140
140
150
150
165
165
150
150
160
160
175
175
155
155
165
165
180
180
160
160
175
175
190
190
165
165
180
180
195
195
175
175
190
190
205
205
180
180
195
195
215
215
185
185
205
205
220
220
195
195
210
210
230
230
200
200
220
220
235
235
210
210
225
225
245
245
215
215
235
235
255
255
220
220
240
240
260
260
230
230
250
250
270
270
235
235
255
255
280
280
Upper Body
Barbell Warm Up:
Barbell Shrugs
3 Way Shoulder
2 Arm Dumbbell Rows
Reverse Curls
Triceps Extension
Bicep Curls

Butterfly
RT/LT Leg extend
RT/LT Leg Crossover
Hurdler
5x8
3x8
4x8
5x8
5x8
5x8
5x8
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Bench Press:
(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

w-up
w-up
55%
55%
60%
60%
65%
65%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
120
135
145
155
170
180
195
205
220
230
245
255
270
280
295
305
320
330
345
355
Dead Lift:
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
190
200
215
225
240
250
265
275
290
300
310
325
335
350
360
375
385
400
410
425
#7
Back Squat :
working
70
70
75
75
80
80
75
75
85
85
90
90
80
80
90
90
95
95
90
90
95
95
105
105
95
95
105
105
115
115
100
100
110
110
120
120
110
110
120
120
130
130
115
115
125
125
135
135
125
125
135
135
145
145
130
130
140
140
150
150
135
135
150
150
160
160
145
145
155
155
170
170
150
150
165
165
180
180
155
155
170
170
185
185
165
165
180
180
195
195
170
170
185
185
200
200
180
180
195
195
210
210
185
185
200
200
215
215
190
190
210
210
225
225
200
200
215
215
235
235
Set
Best
w-up
w-up
55%
55%
60%
Max
190
200
215
225
240
250
265
275
290
300
310
325
335
350
360
375
385
400
410
425
(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

w-up
w-up
working
55%
55%
60%
60%
65%
65%
105
105
115
115
125
125
110
110
120
120
130
130
120
120
130
130
140
140
125
125
135
135
150
150
135
135
145
145
160
160
140
140
150
150
165
165
150
150
160
160
175
175
155
155
165
165
180
180
160
160
175
175
190
190
165
165
180
180
195
195
175
175
190
190
205
205
180
180
195
195
215
215
185
185
205
205
220
220
195
195
210
210
230
230
200
200
220
220
235
235
210
210
225
225
245
245
215
215
235
235
255
255
220
220
240
240
260
260
230
230
250
250
270
270
235
235
255
255
280
280
Upper/Lower Body
working
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)
Set
Warm Up
500 Jump Rope
Hip Mobility
4x30 Med Ball AB's
Barbell Warm Up
Day 3
Phase 1 Week 2
#6
#2
#3
#4
#5
60%
65%
65%
Best
Barbell Warm Up:

105
105
115
115
125
125
110
110
120
120
130
130
120
120
130
130
140
140
125
125
135
135
150
150
135
135
145
145
160
160
140
140
150
150
165
165
150
150
160
160
175
175
155
155
165
165
180
180
160
160
175
175
190
190
165
165
180
180
195
195
175
175
190
190
205
205
Butterfly
180
180
195
195
215
215
RT/LT Leg extend
185
185
205
205
220
220
RT/LT Leg Crossover
195
195
210
210
230
230
Hurdler
200
200
220
220
235
235
210
210
225
225
245
245
215
215
235
235
255
255
220
220
240
240
260
260
230
230
250
250
270
270
235
235
255
255
280
280
Glute Ham
Physo Ball Leg Curl
RDL
Poor Man Hamstring
Pull Ups
4x8
4x8
4x8
4x8
5x8
5x8
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Power Shrug:
(1x6) (1x6) (1x6) (1x6) (1x6) (1x6)

w-up
w-up
55%
60%
65%
65%
70%
70%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
120
135
145
155
170
180
195
205
220
230
245
255
270
280
295
305
320
330
345
355
Bench Press:
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
120
135
145
155
170
180
195
205
220
230
245
255
270
280
295
305
320
330
345
355
#7
Back Squat :
working
70
75
80
80
85
85
75
85
90
90
95
95
80
90
95
95
105
105
90
95
105
105
110
110
95
105
115
115
120
120
100
110
120
120
130
130
110
120
130
130
140
140
115
125
135
135
145
145
125
135
145
145
155
155
130
140
150
150
165
165
135
150
160
160
175
175
145
155
170
170
180
180
150
165
180
180
190
190
155
170
185
185
200
200
165
180
195
195
210
210
170
185
200
200
215
215
180
195
210
210
225
225
185
200
215
215
235
235
190
210
225
225
245
245
200
215
235
235
250
250
Tuesday Run
15 min speed ladder
15 min starts 20yd
Thursday Run
15 min wall drills
harness sprints 20yd
w-up
w-up
55%
60%
Best
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
w-up
Max
190
200
215
225
240
250
265
275
290
300
310
325
335
350
360
375
385
400
410
425
working
55%
60%
65%
65%
70%
70%
105
115
125
125
135
135
110
120
130
130
140
140
120
130
140
140
155
155
125
135
150
150
160
160
135
145
160
160
170
170
140
150
165
165
175
175
150
160
175
175
190
190
155
165
180
180
195
195
160
175
190
190
205
205
165
180
195
195
210
210
175
190
205
205
220
220
180
195
215
215
230
230
185
205
220
220
235
235
195
210
230
230
245
245
200
220
235
235
255
255
210
225
245
245
265
265
215
235
255
255
270
270
220
240
260
260
280
280
230
250
270
270
290
290
235
255
280
280
300
300
#9 Posterior Legs/Back - Six
Upper/Lower Body
working
65%
(1x8) (1x8) (1x8) (1x8) (1x8) (1x8)

w-up
Set
(1x8) (1x8) (1x8) (1x8) (1x8) (1x8)
Set
NAME
Warm Up
Speed Ladder
Hip Mobility
300 Plate Ab's
Barbell Warm Up
Day 1
Phase 1 Week 3
#6
#2
#3
#4
#5
65%
70%
70%
Best
Barbell Warm Up:

70
75
80
80
85
85
75
85
90
90
95
95
80
90
95
95
105
105
90
95
105
105
110
110
95
105
115
115
120
120
100
110
120
120
130
130
110
120
130
130
140
140
115
125
135
135
145
145
125
135
145
145
155
155
130
140
150
150
165
165
135
150
160
160
175
175
145
155
170
170
180
180
Butterfly
150
165
180
180
190
190
RT/LT Leg extend
155
170
185
185
200
200
RT/LT Leg Crossover
165
180
195
195
210
210
Hurdler
170
185
200
200
215
215
180
195
210
210
225
225
185
200
215
215
235
235
190
210
225
225
245
245
200
215
235
235
250
250
Glute Ham
Manual Leg Curl
Physo Ball Curl
Single Leg RDL
3 Way Box Calf Raise
Chin Up's
Dumbbell Pull Over's
4x8
4x8
4x8
4x8
3x20
5x8
5x8
4 sets each leg

3 sets each way
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Power Shrug:
(1x6) (1x6) (1x6) (1x6) (1x6) (1x6)

w-up
w-up
55%
60%
65%
65%
70%
70%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
120
135
145
155
170
180
195
205
220
230
245
255
270
280
295
305
320
330
345
355
Warm Up
Hip Mobility
Barbell Warm Up
#7
Dead Lift:
Day 2
Phase 1 Week 3
#6
#2
#3
#4
#5
(1x6) (1x6) (1x6) (1x6) (1x6) (1x6)
working
70
75
80
80
85
85
75
85
90
90
95
95
80
90
95
95
105
105
90
95
105
105
110
110
95
105
115
115
120
120
100
110
120
120
130
130
110
120
130
130
140
140
115
125
135
135
145
145
125
135
145
145
155
155
130
140
150
150
165
165
135
150
160
160
175
175
145
155
170
170
180
180
150
165
180
180
190
190
155
170
185
185
200
200
165
180
195
195
210
210
170
185
200
200
215
215
180
195
210
210
225
225
185
200
215
215
235
235
190
210
225
225
245
245
200
215
235
235
250
250
Set
Best
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
190
200
215
225
240
250
265
275
290
300
310
325
335
350
360
375
385
400
410
425
w-up
w-up
working
55%
60%
65%
65%
70%
70%
105
115
125
125
135
135
110
120
130
130
140
140
120
130
140
140
155
155
125
135
150
150
160
160
135
145
160
160
170
170
140
150
165
165
175
175
150
160
175
175
190
190
155
165
180
180
195
195
160
175
190
190
205
205
165
180
195
195
210
210
175
190
205
205
220
220
180
195
215
215
230
230
185
205
220
220
235
235
195
210
230
230
245
245
200
220
235
235
255
255
210
225
245
245
265
265
215
235
255
255
270
270
220
240
260
260
280
280
230
250
270
270
290
290
235
255
280
280
300
300
#8 Anterior Legs/Chest - Five
Upper/Lower Body
Barbell Warm Up:
Single Leg Squat
25LB Split Jump
Barbell Split Squat
Barbell Lunge
Dumbbell Incline Bench
Landmine Press
Block Push Up's

Butterfly
RT/LT Leg extend
RT/LT Leg Crossover
Hurdler
4x8
4x16
4x8
4x8
5x8
5x8
5x8
4 sets each leg

4 sets each leg
4 sets each leg
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Bench Press:
(1x8) (1x8) (1x8) (1x8) (1x8) (1x8)

w-up
w-up
55%
60%
65%
65%
70%
70%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
120
135
145
155
170
180
195
205
220
230
245
255
270
280
295
305
320
330
345
355
Dead Lift:
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
190
200
215
225
240
250
265
275
290
300
310
325
335
350
360
375
385
400
410
425
#7
Back Squat :
working
70
75
80
80
85
85
75
85
90
90
95
95
80
90
95
95
105
105
90
95
105
105
110
110
95
105
115
115
120
120
100
110
120
120
130
130
110
120
130
130
140
140
115
125
135
135
145
145
125
135
145
145
155
155
130
140
150
150
165
165
135
150
160
160
175
175
145
155
170
170
180
180
150
165
180
180
190
190
155
170
185
185
200
200
165
180
195
195
210
210
170
185
200
200
215
215
180
195
210
210
225
225
185
200
215
215
235
235
190
210
225
225
245
245
200
215
235
235
250
250
Set
Best
w-up
w-up
55%
60%
65%
Max
190
200
215
225
240
250
265
275
290
300
310
325
335
350
360
375
385
400
410
425
(1x8) (1x8) (1x8) (1x8) (1x8) (1x8)

w-up
w-up
working
55%
60%
65%
65%
70%
70%
105
115
125
125
135
135
110
120
130
130
140
140
120
130
140
140
155
155
125
135
150
150
160
160
135
145
160
160
170
170
140
150
165
165
175
175
150
160
175
175
190
190
155
165
180
180
195
195
160
175
190
190
205
205
165
180
195
195
210
210
175
190
205
205
220
220
180
195
215
215
230
230
185
205
220
220
235
235
195
210
230
230
245
245
200
220
235
235
255
255
210
225
245
245
265
265
215
235
255
255
270
270
220
240
260
260
280
280
230
250
270
270
290
290
235
255
280
280
300
300
#9 Shoulder's/Arm's - Seven
Upper Body
working
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
(1x6) (1x6) (1x6) (1x6) (1x6) (1x6)
Set
Warm Up
500 Jump Rope
Hip Mobility
4x12 Landmine AB's
Barbell Warm Up
Day 3
Phase 1 Week 3
#6
#2
#3
#4
#5
65%
70%
70%
Best
Barbell Warm Up:

105
115
125
125
135
135
110
120
130
130
140
140
120
130
140
140
155
155
125
135
150
150
160
160
135
145
160
160
170
170
140
150
165
165
175
175
150
160
175
175
190
190
155
165
180
180
195
195
160
175
190
190
205
205
165
180
195
195
210
210
175
190
205
205
220
220
Butterfly
180
195
215
215
230
230
RT/LT Leg extend
185
205
220
220
235
235
RT/LT Leg Crossover
195
210
230
230
245
245
Hurdler
200
220
235
235
255
255
210
225
245
245
265
265
215
235
255
255
270
270
220
240
260
260
280
280
230
250
270
270
290
290
235
255
280
280
300
300
Med Ball Push Up Throws

Reverse Curls
Dumbbell Over Head Tri's
Bicep Curls
4 Way Shoulder
5x8
5x8
5x8
5x8
5x8
3x8
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Power Shrug:
(1x6) (1x6) (1x6) (1x6) (1x6) (1x6)

w-up
w-up
60%
65%
70%
72%
75%
77%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
120
135
145
155
170
180
195
205
220
230
245
255
270
280
295
305
320
330
345
355
Bench Press:
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
120
135
145
155
170
180
195
205
220
230
245
255
270
280
295
305
320
330
345
355
#7
Back Squat :
working
75
80
85
90
90
95
85
90
95
100
105
105
90
95
105
105
110
115
95
105
110
115
120
120
105
115
120
125
130
135
110
120
130
130
135
140
120
130
140
145
150
155
125
135
145
150
155
160
135
145
155
160
165
170
140
150
165
170
175
180
150
160
175
180
185
190
155
170
180
185
195
200
165
180
190
195
205
210
170
185
200
205
210
220
180
195
210
215
225
230
185
200
215
220
230
235
195
210
225
235
240
250
200
215
235
240
250
255
210
225
245
250
260
270
215
235
250
260
270
275
Tuesday Run
15 min speed ladder
15 min starts 20yd
Thursday Run
15 min wall drills
w-up
w-up
60%
65%
Best
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
w-up
Max
190
200
215
225
240
250
265
275
290
300
310
325
335
350
360
375
385
400
410
425
working
60%
65%
70%
72%
75%
77%
115
125
135
140
145
150
120
130
140
145
150
155
130
140
155
155
165
170
135
150
160
165
170
175
145
160
170
175
180
185
150
165
175
180
190
195
160
175
190
195
200
205
165
180
195
200
210
215
175
190
205
210
220
225
180
195
210
220
225
235
190
205
220
225
235
240
195
215
230
235
245
255
205
220
235
245
255
260
210
230
245
255
265
270
220
235
255
260
270
280
225
245
265
270
285
290
235
255
270
280
290
300
240
260
280
290
300
310
250
270
290
300
310
320
255
280
300
310
320
330
Upper/Lower Body
working
70%
(1x8) (1x8) (1x8) (1x8) (1x8) (1x8)

w-up
Set
(1x8) (1x8) (1x8) (1x8) (1x8) (1x8)
Set
NAME
Warm Up
Speed Ladder
Hip Mobility
300 Perfect Ab's
Barbell Warm Up
Day 1
Phase 1 Week 4
#6
#2
#3
#4
#5
72%
75%
77%
Best
Barbell Warm Up:

75
80
85
90
90
95
85
90
95
100
105
105
90
95
105
105
110
115
95
105
110
115
120
120
105
115
120
125
130
135
110
120
130
130
135
140
120
130
140
145
150
155
125
135
145
150
155
160
135
145
155
160
165
170
140
150
165
170
175
180
150
160
175
180
185
190
155
170
180
185
195
200
Butterfly
165
180
190
195
205
210
RT/LT Leg extend
170
185
200
205
210
220
RT/LT Leg Crossover
180
195
210
215
225
230
Hurdler
185
200
215
220
230
235
195
210
225
235
240
250
200
215
235
240
250
255
210
225
245
250
260
270
215
235
250
260
270
275
Glute Ham
Manual Leg Curl
Physo Ball Curl
Single Leg RDL
Chin Up's
4x8
4x8
4x8
4x8
3x20
5x8
5x8
4 sets each leg

3 sets each way
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Power Shrug:
(1x6) (1x6) (1x6) (1x6) (1x6) (1x6)

w-up
w-up
60%
65%
70%
72%
75%
77%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
120
135
145
155
170
180
195
205
220
230
245
255
270
280
295
305
320
330
345
355
Warm Up
Hip Mobility
4x50 AB's: Physo Ball
Barbell Warm Up
#7
Dead Lift:
Day 2
Phase 1 Week 4
#6
#2
#3
#4
#5
(1x6) (1x6) (1x6) (1x6) (1x6) (1x6)
working
75
80
85
90
90
95
85
90
95
100
105
105
90
95
105
105
110
115
95
105
110
115
120
120
105
115
120
125
130
135
110
120
130
130
135
140
120
130
140
145
150
155
125
135
145
150
155
160
135
145
155
160
165
170
140
150
165
170
175
180
150
160
175
180
185
190
155
170
180
185
195
200
165
180
190
195
205
210
170
185
200
205
210
220
180
195
210
215
225
230
185
200
215
220
230
235
195
210
225
235
240
250
200
215
235
240
250
255
210
225
245
250
260
270
215
235
250
260
270
275
Set
Best
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
190
200
215
225
240
250
265
275
290
300
310
325
335
350
360
375
385
400
410
425
w-up
w-up
working
60%
65%
70%
72%
75%
77%
115
125
135
140
145
150
120
130
140
145
150
155
130
140
155
155
165
170
135
150
160
165
170
175
145
160
170
175
180
185
150
165
175
180
190
195
160
175
190
195
200
205
165
180
195
200
210
215
175
190
205
210
220
225
180
195
210
220
225
235
190
205
220
225
235
240
195
215
230
235
245
255
205
220
235
245
255
260
210
230
245
255
265
270
220
235
255
260
270
280
225
245
265
270
285
290
235
255
270
280
290
300
240
260
280
290
300
310
250
270
290
300
310
320
255
280
300
310
320
330
Upper/Lower Body
Barbell Warm Up:
Single Leg Squat
25LB Split Jump
Barbell Split Squat
Barbell Lunge
Landmine Press
Block Push Up's

Butterfly
RT/LT Leg extend
RT/LT Leg Crossover
Hurdler
4x8
4x16
4x8
4x8
5x8
5x8
5x8
4 sets each leg

4 sets each leg
4 sets each leg
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Bench Press:
(1x8) (1x8) (1x8) (1x8) (1x8) (1x8)

w-up
w-up
60%
65%
70%
72%
75%
77%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
120
135
145
155
170
180
195
205
220
230
245
255
270
280
295
305
320
330
345
355
Dead Lift:
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
190
200
215
225
240
250
265
275
290
300
310
325
335
350
360
375
385
400
410
425
#7
Back Squat :
working
75
80
85
90
90
95
85
90
95
100
105
105
90
95
105
105
110
115
95
105
110
115
120
120
105
115
120
125
130
135
110
120
130
130
135
140
120
130
140
145
150
155
125
135
145
150
155
160
135
145
155
160
165
170
140
150
165
170
175
180
150
160
175
180
185
190
155
170
180
185
195
200
165
180
190
195
205
210
170
185
200
205
210
220
180
195
210
215
225
230
185
200
215
220
230
235
195
210
225
235
240
250
200
215
235
240
250
255
210
225
245
250
260
270
215
235
250
260
270
275
Set
Best
w-up
w-up
60%
65%
70%
Max
190
200
215
225
240
250
265
275
290
300
310
325
335
350
360
375
385
400
410
425
(1x8) (1x8) (1x8) (1x8) (1x8) (1x8)

w-up
w-up
working
60%
65%
70%
72%
75%
77%
115
125
135
140
145
150
120
130
140
145
150
155
130
140
155
155
165
170
135
150
160
165
170
175
145
160
170
175
180
185
150
165
175
180
190
195
160
175
190
195
200
205
165
180
195
200
210
215
175
190
205
210
220
225
180
195
210
220
225
235
190
205
220
225
235
240
195
215
230
235
245
255
205
220
235
245
255
260
210
230
245
255
265
270
220
235
255
260
270
280
225
245
265
270
285
290
235
255
270
280
290
300
240
260
280
290
300
310
250
270
290
300
310
320
255
280
300
310
320
330
Upper Body
working
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
(1x6) (1x6) (1x6) (1x6) (1x6) (1x6)
Set
Warm Up
500 Jump Rope
Hip Mobility
4x30 Med Ball AB's
Barbell Warm Up
Day 3
Phase 1 Week 4
#6
#2
#3
#4
#5
72%
75%
77%
Best
Barbell Warm Up:

115
125
135
140
145
150
120
130
140
145
150
155
130
140
155
155
165
170
135
150
160
165
170
175
145
160
170
175
180
185
150
165
175
180
190
195
160
175
190
195
200
205
165
180
195
200
210
215
175
190
205
210
220
225
180
195
210
220
225
235
190
205
220
225
235
240
Butterfly
195
215
230
235
245
255
RT/LT Leg extend
205
220
235
245
255
260
RT/LT Leg Crossover
210
230
245
255
265
270
Hurdler
220
235
255
260
270
280
225
245
265
270
285
290
235
255
270
280
290
300
240
260
280
290
300
310
250
270
290
300
310
320
255
280
300
310
320
330

Reverse Curls
Triceps Extension
Bicep Curls
4 Way Shoulder
5x8
5x8
5x8
5x8
5x8
3x8
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Power Shrug:
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)

w-up
w-up
65%
70%
72%
75%
80%
82%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
110
125
135
145
160
170
180
190
205
215
225
240
250
260
275
285
295
305
320
330
Bench Press:
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
110
125
135
145
160
170
180
190
205
215
225
240
250
260
275
285
295
305
320
330
#7
Back Squat :
working
75
80
80
85
90
95
85
90
90
95
100
105
90
95
100
105
110
115
95
105
105
110
120
120
105
115
120
120
130
135
115
120
125
130
140
140
120
130
130
135
145
150
125
135
140
145
155
160
135
145
150
155
165
170
140
155
155
165
175
180
150
160
165
170
180
185
160
170
175
180
195
200
165
175
180
190
200
205
170
185
190
195
210
215
180
195
200
210
220
230
190
200
210
215
230
235
195
210
215
225
240
245
200
215
220
230
245
255
210
225
235
240
260
265
215
235
240
250
265
275
Set
Best
w-up
w-up
65%
70%
Tuesday Run
2x5 30yd Sprint
3x5 Hills
Thursday Run
3x 60yd Sprint
3x 90yd sprint
Max
175
185
200
210
220
230
245
255
265
280
290
300
315
325
335
345
360
370
380
395
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)

w-up
w-up
working
65%
70%
72%
75%
80%
82%
115
125
130
135
140
145
125
130
135
140
150
155
130
140
145
150
160
165
140
150
155
160
170
175
145
155
160
165
180
185
150
165
170
175
185
190
160
175
180
185
200
205
170
180
185
195
205
210
175
190
195
200
215
220
185
200
205
210
225
230
190
205
210
220
235
240
195
210
220
225
240
250
205
225
230
240
255
260
215
230
235
245
260
270
220
235
245
255
270
275
225
245
250
260
280
285
235
255
260
270
290
300
245
260
270
280
300
305
250
270
275
285
305
315
260
280
285
300
320
325
Upper/Lower Body
working
72%
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)
Set
NAME
Warm Up
Speed Ladder
Hip Mobility
300 Plate Ab's
Barbell Warm Up
Day 1
Phase 2 Week 5
#6
#2
#3
#4
#5
75%
80%
82%
Best
Barbell Warm Up:

75
80
80
85
90
95
85
90
90
95
100
105
90
95
100
105
110
115
95
105
105
110
120
120
105
115
120
120
130
135
115
120
125
130
140
140
120
130
130
135
145
150
125
135
140
145
155
160
135
145
150
155
165
170
140
155
155
165
175
180
150
160
165
170
180
185
Butterfly
160
170
175
180
195
200
RT/LT Leg extend
165
175
180
190
200
205
RT/LT Leg Crossover
170
185
190
195
210
215
Hurdler
180
195
200
210
220
230
190
200
210
215
230
235
195
210
215
225
240
245
200
215
220
230
245
255
210
225
235
240
260
265
215
235
240
250
265
275
Lateral Step Up
Dumbbell Bench
Strap Push Up
2-Arm Dumbbell Row
Grip & Wrist
4x8
4x8
5x8
5x8
4x8
4x8
4 sets each leg

4 sets each leg
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Power Shrug:
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)

w-up
w-up
65%
70%
72%
75%
80%
82%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
110
125
135
145
160
170
180
190
205
215
225
240
250
260
275
285
295
305
320
330
Warm Up
Hip Mobility
Barbell Warm Up
#7
Dead Lift:
Day 2
Phase 2 Week 5
#6
#2
#3
#4
#5
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)
working
75
80
80
85
90
95
85
90
90
95
100
105
90
95
100
105
110
115
95
105
105
110
120
120
105
115
120
120
130
135
115
120
125
130
140
140
120
130
130
135
145
150
125
135
140
145
155
160
135
145
150
155
165
170
140
155
155
165
175
180
150
160
165
170
180
185
160
170
175
180
195
200
165
175
180
190
200
205
170
185
190
195
210
215
180
195
200
210
220
230
190
200
210
215
230
235
195
210
215
225
240
245
200
215
220
230
245
255
210
225
235
240
260
265
215
235
240
250
265
275
Set
Best
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
175
185
200
210
220
230
245
255
265
280
290
300
315
325
335
345
360
370
380
395
w-up
w-up
working
65%
70%
72%
75%
80%
82%
115
125
130
135
140
145
125
130
135
140
150
155
130
140
145
150
160
165
140
150
155
160
170
175
145
155
160
165
180
185
150
165
170
175
185
190
160
175
180
185
200
205
170
180
185
195
205
210
175
190
195
200
215
220
185
200
205
210
225
230
190
205
210
220
235
240
195
210
220
225
240
250
205
225
230
240
255
260
215
230
235
245
260
270
220
235
245
255
270
275
225
245
250
260
280
285
235
255
260
270
290
300
245
260
270
280
300
305
250
270
275
285
305
315
260
280
285
300
320
325
Upper Body
Barbell Warm Up:
Barbell Shrugs
3 Way Shoulder
2-Arm Dumbbell Row ALT
Reverse Curls
Bicep Curls

Butterfly
RT/LT Leg extend
RT/LT Leg Crossover
Hurdler
5x8
3x8
4x8
5x8
5x8
5x8
5x8
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Bench Press:
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)

w-up
w-up
65%
70%
72%
75%
80%
82%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
110
125
135
145
160
170
180
190
205
215
225
240
250
260
275
285
295
305
320
330
Dead Lift:
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
175
185
200
210
220
230
245
255
265
280
290
300
315
325
335
345
360
370
380
395
#7
Back Squat :
working
75
80
80
85
90
95
85
90
90
95
100
105
90
95
100
105
110
115
95
105
105
110
120
120
105
115
120
120
130
135
115
120
125
130
140
140
120
130
130
135
145
150
125
135
140
145
155
160
135
145
150
155
165
170
140
155
155
165
175
180
150
160
165
170
180
185
160
170
175
180
195
200
165
175
180
190
200
205
170
185
190
195
210
215
180
195
200
210
220
230
190
200
210
215
230
235
195
210
215
225
240
245
200
215
220
230
245
255
210
225
235
240
260
265
215
235
240
250
265
275
Set
Best
w-up
w-up
65%
70%
72%
Max
175
185
200
210
220
230
245
255
265
280
290
300
315
325
335
345
360
370
380
395
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)

w-up
w-up
working
65%
70%
72%
75%
80%
82%
115
125
130
135
140
145
125
130
135
140
150
155
130
140
145
150
160
165
140
150
155
160
170
175
145
155
160
165
180
185
150
165
170
175
185
190
160
175
180
185
200
205
170
180
185
195
205
210
175
190
195
200
215
220
185
200
205
210
225
230
190
205
210
220
235
240
195
210
220
225
240
250
205
225
230
240
255
260
215
230
235
245
260
270
220
235
245
255
270
275
225
245
250
260
280
285
235
255
260
270
290
300
245
260
270
280
300
305
250
270
275
285
305
315
260
280
285
300
320
325
Upper/Lower Body
working
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)
Set
Warm Up
500 Jump Rope
Hip Mobility
5x20 Leg Raise AB's
Barbell Warm Up
Day 3
Phase 2 Week 5
#6
#2
#3
#4
#5
75%
80%
82%
Best
Barbell Warm Up:

115
125
130
135
140
145
125
130
135
140
150
155
130
140
145
150
160
165
140
150
155
160
170
175
145
155
160
165
180
185
150
165
170
175
185
190
160
175
180
185
200
205
170
180
185
195
205
210
175
190
195
200
215
220
185
200
205
210
225
230
190
205
210
220
235
240
Butterfly
195
210
220
225
240
250
RT/LT Leg extend
205
225
230
240
255
260
RT/LT Leg Crossover
215
230
235
245
260
270
Hurdler
220
235
245
255
270
275
225
245
250
260
280
285
235
255
260
270
290
300
245
260
270
280
300
305
250
270
275
285
305
315
260
280
285
300
320
325
Glute Ham
Physo Ball Leg Curl
RDL
Poor Man Hamstring
Strap Close Grip Row/Twist
4x8
4x8
4x8
4x8
5x8
5x8
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Power Shrug:
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)

w-up
w-up
65%
70%
72%
75%
80%
82%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
110
125
135
145
160
170
180
190
205
215
225
240
250
260
275
285
295
305
320
330
Bench Press:
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
110
125
135
145
160
170
180
190
205
215
225
240
250
260
275
285
295
305
320
330
#7
Back Squat :
working
75
80
80
85
90
95
85
90
90
95
100
105
90
95
100
105
110
115
95
105
105
110
120
120
105
115
120
120
130
135
115
120
125
130
140
140
120
130
130
135
145
150
125
135
140
145
155
160
135
145
150
155
165
170
140
155
155
165
175
180
150
160
165
170
180
185
160
170
175
180
195
200
165
175
180
190
200
205
170
185
190
195
210
215
180
195
200
210
220
230
190
200
210
215
230
235
195
210
215
225
240
245
200
215
220
230
245
255
210
225
235
240
260
265
215
235
240
250
265
275
Tuesday Run
2x6 30yd Sprint
3x6 Hills
Thursday Run
4x 60yd Sprint
4x 90yd sprint
w-up
w-up
65%
70%
Best
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
w-up
Max
175
185
200
210
220
230
245
255
265
280
290
300
315
325
335
345
360
370
380
395
working
65%
70%
72%
75%
80%
82%
115
125
130
135
140
145
125
130
135
140
150
155
130
140
145
150
160
165
140
150
155
160
170
175
145
155
160
165
180
185
150
165
170
175
185
190
160
175
180
185
200
205
170
180
185
195
205
210
175
190
195
200
215
220
185
200
205
210
225
230
190
205
210
220
235
240
195
210
220
225
240
250
205
225
230
240
255
260
215
230
235
245
260
270
220
235
245
255
270
275
225
245
250
260
280
285
235
255
260
270
290
300
245
260
270
280
300
305
250
270
275
285
305
315
260
280
285
300
320
325
Upper/Lower Body
working
72%
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)

w-up
Set
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)
Set
NAME
Warm Up
Speed Ladder
Hip Mobility
300 Perfect Ab's
Barbell Warm Up
Day 1
Phase 2 Week 6
#6
#2
#3
#4
#5
75%
80%
82%
Best
Barbell Warm Up:

75
80
80
85
90
95
85
90
90
95
100
105
90
95
100
105
110
115
95
105
105
110
120
120
105
115
120
120
130
135
115
120
125
130
140
140
120
130
130
135
145
150
125
135
140
145
155
160
135
145
150
155
165
170
140
155
155
165
175
180
150
160
165
170
180
185
160
170
175
180
195
200
Butterfly
165
175
180
190
200
205
RT/LT Leg extend
170
185
190
195
210
215
RT/LT Leg Crossover
180
195
200
210
220
230
Hurdler
190
200
210
215
230
235
195
210
215
225
240
245
200
215
220
230
245
255
210
225
235
240
260
265
215
235
240
250
265
275
Glute Ham
Manual Leg Curl
Physo Ball Curl
Single Leg RDL
Chin Up's
4x8
4x8
4x8
4x8
3x20
5x8
5x8
4 sets each leg

3 sets each way
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Power Shrug:
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)

w-up
w-up
65%
70%
72%
75%
80%
82%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
110
125
135
145
160
170
180
190
205
215
225
240
250
260
275
285
295
305
320
330
Warm Up
Hip Mobility
6x30 AB's: Med Ball
Barbell Warm Up
#7
Dead Lift:
Day 2
Phase 2 Week 6
#6
#2
#3
#4
#5
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)
working
75
80
80
85
90
95
85
90
90
95
100
105
90
95
100
105
110
115
95
105
105
110
120
120
105
115
120
120
130
135
115
120
125
130
140
140
120
130
130
135
145
150
125
135
140
145
155
160
135
145
150
155
165
170
140
155
155
165
175
180
150
160
165
170
180
185
160
170
175
180
195
200
165
175
180
190
200
205
170
185
190
195
210
215
180
195
200
210
220
230
190
200
210
215
230
235
195
210
215
225
240
245
200
215
220
230
245
255
210
225
235
240
260
265
215
235
240
250
265
275
Set
Best
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
175
185
200
210
220
230
245
255
265
280
290
300
315
325
335
345
360
370
380
395
w-up
w-up
working
65%
70%
72%
75%
80%
82%
115
125
130
135
140
145
125
130
135
140
150
155
130
140
145
150
160
165
140
150
155
160
170
175
145
155
160
165
180
185
150
165
170
175
185
190
160
175
180
185
200
205
170
180
185
195
205
210
175
190
195
200
215
220
185
200
205
210
225
230
190
205
210
220
235
240
195
210
220
225
240
250
205
225
230
240
255
260
215
230
235
245
260
270
220
235
245
255
270
275
225
245
250
260
280
285
235
255
260
270
290
300
245
260
270
280
300
305
250
270
275
285
305
315
260
280
285
300
320
325
Upper/Lower Body
Barbell Warm Up:
Single Leg Squat
25LB Split Jump
Barbell Split Squat
Barbell Lunge
Landmine Press
Block Push Up's

Butterfly
RT/LT Leg extend
RT/LT Leg Crossover
Hurdler
4x8
4x16
4x8
4x8
5x8
5x8
5x8
4 sets each leg

4 sets each leg
4 sets each leg
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Bench Press:
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)

w-up
w-up
65%
70%
72%
75%
80%
82%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
110
125
135
145
160
170
180
190
205
215
225
240
250
260
275
285
295
305
320
330
Dead Lift:
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
175
185
200
210
220
230
245
255
265
280
290
300
315
325
335
345
360
370
380
395
#7
Back Squat :
working
75
80
80
85
90
95
85
90
90
95
100
105
90
95
100
105
110
115
95
105
105
110
120
120
105
115
120
120
130
135
115
120
125
130
140
140
120
130
130
135
145
150
125
135
140
145
155
160
135
145
150
155
165
170
140
155
155
165
175
180
150
160
165
170
180
185
160
170
175
180
195
200
165
175
180
190
200
205
170
185
190
195
210
215
180
195
200
210
220
230
190
200
210
215
230
235
195
210
215
225
240
245
200
215
220
230
245
255
210
225
235
240
260
265
215
235
240
250
265
275
Set
Best
w-up
w-up
65%
70%
72%
Max
175
185
200
210
220
230
245
255
265
280
290
300
315
325
335
345
360
370
380
395
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)

w-up
w-up
working
65%
70%
72%
75%
80%
82%
115
125
130
135
140
145
125
130
135
140
150
155
130
140
145
150
160
165
140
150
155
160
170
175
145
155
160
165
180
185
150
165
170
175
185
190
160
175
180
185
200
205
170
180
185
195
205
210
175
190
195
200
215
220
185
200
205
210
225
230
190
205
210
220
235
240
195
210
220
225
240
250
205
225
230
240
255
260
215
230
235
245
260
270
220
235
245
255
270
275
225
245
250
260
280
285
235
255
260
270
290
300
245
260
270
280
300
305
250
270
275
285
305
315
260
280
285
300
320
325
Upper Body
working
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)
Set
Warm Up
500 Jump Rope
Hip Mobility
5x20 Plate AB's Standing
Barbell Warm Up
Day 3
Phase 2 Week 6
#6
#2
#3
#4
#5
75%
80%
82%
Best
Barbell Warm Up:

115
125
130
135
140
145
125
130
135
140
150
155
130
140
145
150
160
165
140
150
155
160
170
175
145
155
160
165
180
185
150
165
170
175
185
190
160
175
180
185
200
205
170
180
185
195
205
210
175
190
195
200
215
220
185
200
205
210
225
230
190
205
210
220
235
240
Butterfly
195
210
220
225
240
250
RT/LT Leg extend
205
225
230
240
255
260
RT/LT Leg Crossover
215
230
235
245
260
270
Hurdler
220
235
245
255
270
275
225
245
250
260
280
285
235
255
260
270
290
300
245
260
270
280
300
305
250
270
275
285
305
315
260
280
285
300
320
325

Reverse Curls
Triceps Extension
Bicep Curls
4 Way Shoulder
5x8
5x8
5x8
5x8
5x8
3x8
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Power Shrug:
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)

w-up
w-up
65%
75%
80%
82%
85%
87%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
110
125
135
145
160
170
180
190
205
215
225
240
250
260
275
285
295
305
320
330
Bench Press:
85
90
95
95
100
85
95
100
105
110
110
90
105
110
115
115
120
95
110
120
120
125
130
105
120
130
135
140
140
115
130
140
140
145
150
120
135
145
150
155
160
125
145
155
160
165
170
135
155
165
170
175
180
140
165
175
180
185
190
150
170
180
185
195
200
160
180
195
200
205
210
165
190
200
205
215
220
170
195
210
215
225
230
180
210
220
230
235
240
190
215
230
235
245
250
195
225
240
245
255
260
200
230
245
255
260
270
210
240
260
265
275
280
215
250
265
275
285
290
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Back Squat :
Set
Best
w-up
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)
Set
Max
110
125
135
145
160
170
180
190
205
215
225
240
250
260
275
285
295
305
320
330
#7
working
75
w-up
NAME
Warm Up
Speed Ladder
Hip Mobility
300 Perfect Ab's
Barbell Warm Up
Tuesday Run
2x5 half gasser
1x2 full gasser
Thursday Run
6x 60yd sprint
6x 90yd sprint
Day 1
Phase 2 Week 7
#6
#2
#3
#4
#5
#9
Max
175
185
200
210
220
230
245
255
265
280
290
300
315
325
335
345
360
370
380
395
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)

w-up
w-up
working
65%
75%
80%
82%
85%
87%
115
135
140
145
150
155
125
140
150
155
160
165
130
150
160
165
170
175
140
160
170
175
180
185
145
165
180
185
190
195
150
175
185
190
200
205
160
185
200
205
210
215
170
195
205
210
220
225
175
200
215
220
230
235
185
210
225
230
240
245
190
220
235
240
250
255
195
225
240
250
255
265
205
240
255
260
270
275
215
245
260
270
280
285
220
255
270
275
285
295
225
260
280
285
295
305
235
270
290
300
310
315
245
280
300
305
315
325
250
285
305
315
325
335
260
300
320
325
340
345
Total Body
working
65%
75%
80%
82%
85%
87%
Best
Split Jumps 25lb Plate

Box Jumps
Alt Power Skips Off Bench
Pull Downs
Chin Ups
2-Arm ALT Dumbbell Row
Grip Machine
75
85
90
95
95
100
85
95
100
105
110
110
90
105
110
115
115
120
95
110
120
120
125
130
105
120
130
135
140
140
115
130
140
140
145
150
120
135
145
150
155
160
125
145
155
160
165
170
135
155
165
170
175
180
140
165
175
180
185
190
Butterfly
150
170
180
185
195
200
RT/LT Leg extend
160
180
195
200
205
210
RT/LT Leg Crossover
165
190
200
205
215
220
Hurdler
170
195
210
215
225
230
180
210
220
230
235
240
190
215
230
235
245
250
195
225
240
245
255
260
200
230
245
255
260
270
210
240
260
265
275
280
215
250
265
275
285
290
3x16
3x8
3x8 each leg
3x8
4x8
4x8
3x10
4x10
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Power Shrug:
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)

w-up
w-up
65%
75%
80%
82%
85%
87%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
110
125
135
145
160
170
180
190
205
215
225
240
250
260
275
285
295
305
320
330
Warm Up
Hip Mobility
Barbell Warm Up
#7
Dead Lift:
Day 2
Phase 2 Week 7
#6
#2
#3
#4
#5
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)
working
75
85
90
95
95
100
85
95
100
105
110
110
90
105
110
115
115
120
95
110
120
120
125
130
105
120
130
135
140
140
115
130
140
140
145
150
120
135
145
150
155
160
125
145
155
160
165
170
135
155
165
170
175
180
140
165
175
180
185
190
150
170
180
185
195
200
160
180
195
200
205
210
165
190
200
205
215
220
170
195
210
215
225
230
180
210
220
230
235
240
190
215
230
235
245
250
195
225
240
245
255
260
200
230
245
255
260
270
210
240
260
265
275
280
215
250
265
275
285
290
Set
Best
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
175
185
200
210
220
230
245
255
265
280
290
300
315
325
335
345
360
370
380
395
w-up
w-up
working
65%
75%
80%
82%
85%
87%
115
135
140
145
150
155
125
140
150
155
160
165
130
150
160
165
170
175
140
160
170
175
180
185
145
165
180
185
190
195
150
175
185
190
200
205
160
185
200
205
210
215
170
195
205
210
220
225
175
200
215
220
230
235
185
210
225
230
240
245
190
220
235
240
250
255
195
225
240
250
255
265
205
240
255
260
270
275
215
245
260
270
280
285
220
255
270
275
285
295
225
260
280
285
295
305
235
270
290
300
310
315
245
280
300
305
315
325
250
285
305
315
325
335
260
300
320
325
340
345
Total Body
Close Grip Bench
Dumbbell Push Up / Rows
Plyo Push Up
3 Way Shoulder
Barbell Step Up's
Barbell Lunge
Dumbbell Curl & Press
Grip Machine

Butterfly
RT/LT Leg extend
RT/LT Leg Crossover
Hurdler
4x8
3x8
3x8
3x8
3x8 each leg
3x8 each leg
3x10
4x10
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Bench Press:
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)

w-up
w-up
65%
75%
80%
82%
85%
87%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
110
125
135
145
160
170
180
190
205
215
225
240
250
260
275
285
295
305
320
330
Dead Lift:
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
175
185
200
210
220
230
245
255
265
280
290
300
315
325
335
345
360
370
380
395
Back Squat :
85
90
95
95
100
85
95
100
105
110
110
90
105
110
115
115
120
95
110
120
120
125
130
105
120
130
135
140
140
115
130
140
140
145
150
120
135
145
150
155
160
125
145
155
160
165
170
135
155
165
170
175
180
140
165
175
180
185
190
150
170
180
185
195
200
160
180
195
200
205
210
165
190
200
205
215
220
170
195
210
215
225
230
180
210
220
230
235
240
190
215
230
235
245
250
195
225
240
245
255
260
200
230
245
255
260
270
210
240
260
265
275
280
215
250
265
275
285
290
Set
Best
w-up
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)
Set
#7
working
75
w-up
NAME
Warm Up
500 Jump Rope
Hip Mobility
4x10 Landmine AB's
Barbell Warm Up
Day 3
Phase 2 Week 7
#6
#2
#3
#4
#5
#9
Max
175
185
200
210
220
230
245
255
265
280
290
300
315
325
335
345
360
370
380
395
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)

w-up
w-up
working
65%
75%
80%
82%
85%
87%
115
135
140
145
150
155
125
140
150
155
160
165
130
150
160
165
170
175
140
160
170
175
180
185
145
165
180
185
190
195
150
175
185
190
200
205
160
185
200
205
210
215
170
195
205
210
220
225
175
200
215
220
230
235
185
210
225
230
240
245
190
220
235
240
250
255
195
225
240
250
255
265
205
240
255
260
270
275
215
245
260
270
280
285
220
255
270
275
285
295
225
260
280
285
295
305
235
270
290
300
310
315
245
280
300
305
315
325
250
285
305
315
325
335
260
300
320
325
340
345
Total Body 3 Lower Wednesday
working
65%
75%
80%
82%
85%
87%
Best
Dumbbell Single Leg Squat

Dumbbell Step Up's
Box Jumps Hip Turn
Med Ball Lateral Toss
Med Ball Chest Pass
Med Ball Push Up Throw
Strap Curls
Grip Machine
115
135
140
145
150
155
125
140
150
155
160
165
130
150
160
165
170
175
140
160
170
175
180
185
145
165
180
185
190
195
150
175
185
190
200
205
160
185
200
205
210
215
170
195
205
210
220
225
175
200
215
220
230
235
185
210
225
230
240
245
Butterfly
190
220
235
240
250
255
RT/LT Leg extend
195
225
240
250
255
265
RT/LT Leg Crossover
205
240
255
260
270
275
Hurdler
215
245
260
270
280
285
220
255
270
275
285
295
225
260
280
285
295
305
235
270
290
300
310
315
245
280
300
305
315
325
250
285
305
315
325
335
260
300
320
325
340
345
3x8 each leg

3x8 each leg
3x8 each way
3x8 each way
3x8 18lbs
3x8 15lbs
2x10
4x10
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Power Shrug:
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)

w-up
w-up
65%
75%
80%
82%
85%
87%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
110
125
135
145
160
170
180
190
205
215
225
240
250
260
275
285
295
305
320
330
Bench Press:
85
90
95
95
100
85
95
100
105
110
110
90
105
110
115
115
120
95
110
120
120
125
130
105
120
130
135
140
140
115
130
140
140
145
150
120
135
145
150
155
160
125
145
155
160
165
170
135
155
165
170
175
180
140
165
175
180
185
190
150
170
180
185
195
200
160
180
195
200
205
210
165
190
200
205
215
220
170
195
210
215
225
230
180
210
220
230
235
240
190
215
230
235
245
250
195
225
240
245
255
260
200
230
245
255
260
270
210
240
260
265
275
280
215
250
265
275
285
290
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Back Squat :
Set
Best
w-up
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)
Set
Max
110
125
135
145
160
170
180
190
205
215
225
240
250
260
275
285
295
305
320
330
#7
working
75
w-up
NAME
Warm Up
Speed Ladder
Hip Mobility
300 Med Ball Ab's
Barbell Warm Up
Tuesday Run
15 min speed ladder
15 min starts 20yd
Thursday Run
15 min wall drills
Day 1
Phase 2 Week 8
#6
#2
#3
#4
#5
#9
Max
175
185
200
210
220
230
245
255
265
280
290
300
315
325
335
345
360
370
380
395
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)

w-up
w-up
working
65%
75%
80%
82%
85%
87%
115
135
140
145
150
155
125
140
150
155
160
165
130
150
160
165
170
175
140
160
170
175
180
185
145
165
180
185
190
195
150
175
185
190
200
205
160
185
200
205
210
215
170
195
205
210
220
225
175
200
215
220
230
235
185
210
225
230
240
245
190
220
235
240
250
255
195
225
240
250
255
265
205
240
255
260
270
275
215
245
260
270
280
285
220
255
270
275
285
295
225
260
280
285
295
305
235
270
290
300
310
315
245
280
300
305
315
325
250
285
305
315
325
335
260
300
320
325
340
345
Total Body
working
65%
75%
80%
82%
85%
87%
Best
Split Jumps 25lb Plate

Box Jumps
Alt Power Skips Off Bench
Pull Downs
Chin Ups
Wrist Curl
Grip Machine
75
85
90
95
95
100
85
95
100
105
110
110
90
105
110
115
115
120
95
110
120
120
125
130
105
120
130
135
140
140
115
130
140
140
145
150
120
135
145
150
155
160
125
145
155
160
165
170
135
155
165
170
175
180
140
165
175
180
185
190
Butterfly
150
170
180
185
195
200
RT/LT Leg extend
160
180
195
200
205
210
RT/LT Leg Crossover
165
190
200
205
215
220
Hurdler
170
195
210
215
225
230
180
210
220
230
235
240
190
215
230
235
245
250
195
225
240
245
255
260
200
230
245
255
260
270
210
240
260
265
275
280
215
250
265
275
285
290
3x16
3x8
3x8 each leg
3x8
4x8
4x8
2x10
4x10
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Power Shrug:
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)

w-up
w-up
65%
75%
80%
82%
85%
87%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
110
125
135
145
160
170
180
190
205
215
225
240
250
260
275
285
295
305
320
330
Warm Up
Hip Mobility
6x30 AB's: Plate
Barbell Warm Up
#7
Dead Lift:
Day 2
Phase 2 Week 8
#6
#2
#3
#4
#5
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)
working
75
85
90
95
95
100
85
95
100
105
110
110
90
105
110
115
115
120
95
110
120
120
125
130
105
120
130
135
140
140
115
130
140
140
145
150
120
135
145
150
155
160
125
145
155
160
165
170
135
155
165
170
175
180
140
165
175
180
185
190
150
170
180
185
195
200
160
180
195
200
205
210
165
190
200
205
215
220
170
195
210
215
225
230
180
210
220
230
235
240
190
215
230
235
245
250
195
225
240
245
255
260
200
230
245
255
260
270
210
240
260
265
275
280
215
250
265
275
285
290
Set
Best
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
175
185
200
210
220
230
245
255
265
280
290
300
315
325
335
345
360
370
380
395
w-up
w-up
working
65%
75%
80%
82%
85%
87%
115
135
140
145
150
155
125
140
150
155
160
165
130
150
160
165
170
175
140
160
170
175
180
185
145
165
180
185
190
195
150
175
185
190
200
205
160
185
200
205
210
215
170
195
205
210
220
225
175
200
215
220
230
235
185
210
225
230
240
245
190
220
235
240
250
255
195
225
240
250
255
265
205
240
255
260
270
275
215
245
260
270
280
285
220
255
270
275
285
295
225
260
280
285
295
305
235
270
290
300
310
315
245
280
300
305
315
325
250
285
305
315
325
335
260
300
320
325
340
345
Total Body
Close Grip Bench
Dumbbell Push Up / Rows
Plyo Push Up
3 Way Shoulder
Barbell Step Up's
Barbell Lunge
Wrist Curl
Grip Machine

Butterfly
RT/LT Leg extend
RT/LT Leg Crossover
Hurdler
4x8
3x8
3x8
3x8
3x8 each leg
3x8 each leg
4x10
4x10
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Bench Press:
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)

w-up
w-up
65%
75%
80%
82%
85%
87%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
110
125
135
145
160
170
180
190
205
215
225
240
250
260
275
285
295
305
320
330
Dead Lift:
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
175
185
200
210
220
230
245
255
265
280
290
300
315
325
335
345
360
370
380
395
Back Squat :
85
90
95
95
100
85
95
100
105
110
110
90
105
110
115
115
120
95
110
120
120
125
130
105
120
130
135
140
140
115
130
140
140
145
150
120
135
145
150
155
160
125
145
155
160
165
170
135
155
165
170
175
180
140
165
175
180
185
190
150
170
180
185
195
200
160
180
195
200
205
210
165
190
200
205
215
220
170
195
210
215
225
230
180
210
220
230
235
240
190
215
230
235
245
250
195
225
240
245
255
260
200
230
245
255
260
270
210
240
260
265
275
280
215
250
265
275
285
290
Set
Best
w-up
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)
Set
#7
working
75
w-up
NAME
Warm Up
500 Jump Rope
Hip Mobility
4x10 Landmine AB's
Barbell Warm Up
Day 3
Phase 2 Week 8
#6
#2
#3
#4
#5
#9
Max
175
185
200
210
220
230
245
255
265
280
290
300
315
325
335
345
360
370
380
395
(1x5) (1x5) (1x5) (1x5) (1x5) (1x5)

w-up
w-up
working
65%
75%
80%
82%
85%
87%
115
135
140
145
150
155
125
140
150
155
160
165
130
150
160
165
170
175
140
160
170
175
180
185
145
165
180
185
190
195
150
175
185
190
200
205
160
185
200
205
210
215
170
195
205
210
220
225
175
200
215
220
230
235
185
210
225
230
240
245
190
220
235
240
250
255
195
225
240
250
255
265
205
240
255
260
270
275
215
245
260
270
280
285
220
255
270
275
285
295
225
260
280
285
295
305
235
270
290
300
310
315
245
280
300
305
315
325
250
285
305
315
325
335
260
300
320
325
340
345
working
65%
75%
80%
82%
85%
87%
Best
Dumbbell Single Leg Squat

Dumbbell Step Up's
Box Jumps Hip Turn
Med Ball Lateral Toss
Med Ball Chest Pass
Med Ball Push Up Throw
Wrist Curl
Grip Machine
115
135
140
145
150
155
125
140
150
155
160
165
130
150
160
165
170
175
140
160
170
175
180
185
145
165
180
185
190
195
150
175
185
190
200
205
160
185
200
205
210
215
170
195
205
210
220
225
175
200
215
220
230
235
185
210
225
230
240
245
Butterfly
190
220
235
240
250
255
RT/LT Leg extend
195
225
240
250
255
265
RT/LT Leg Crossover
205
240
255
260
270
275
Hurdler
215
245
260
270
280
285
220
255
270
275
285
295
225
260
280
285
295
305
235
270
290
300
310
315
245
280
300
305
315
325
250
285
305
315
325
335
260
300
320
325
340
345
3x8 each leg

3x8 each leg
3x8 each way
3x8 each way
3x8 18lbs
3x8 15lbs
4x10
4x10
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Power Shrug:
(1x3) (1x3) (1x3) (1x3) (1x2) (1x2)

w-up
w-up
67%
75%
85%
87%
90%
92%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
120
135
145
155
165
175
190
200
210
220
230
240
255
265
275
285
295
310
320
330
Bench Press:
90
105
105
110
115
95
105
115
120
125
125
100
110
125
130
135
135
105
120
135
135
140
145
115
125
145
145
150
155
120
135
150
155
160
165
130
145
165
170
175
175
135
150
170
175
180
185
145
160
180
185
190
195
150
165
190
195
200
205
155
175
200
205
210
215
165
180
205
210
220
225
175
195
220
225
230
235
180
200
230
235
240
245
185
210
235
240
250
255
195
215
245
250
260
265
200
225
255
260
270
275
210
235
265
270
280
290
215
240
275
280
290
295
225
250
285
290
300
305
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
120
135
145
155
165
175
190
200
210
220
230
240
255
265
275
285
295
310
320
330
Back Squat :
Set
Best
w-up
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
(1x3) (1x3) (1x3) (1x3) (1x2) (1x2)
Set
#7
working
85
w-up
NAME
Warm Up
Speed Ladder
Hip Mobility
300 Perfect Ab's
Barbell Warm Up
Tuesday Run
3x5 30yd Sprint
3x10 Hills
Thursday Run
10x 60yd Sprint
Day 1
Phase 3 Week 9&10

#6
#2
#3
#4
#5
#9
Max
180
195
205
215
225
235
250
260
270
280
290
300
315
325
335
345
355
370
380
390
(1x3) (1x3) (1x3) (1x3) (1x2) (1x2)

w-up
w-up
working
67%
75%
85%
87%
90%
92%
125
135
155
160
165
170
135
150
170
170
180
180
140
155
175
180
185
190
145
165
185
190
195
200
155
170
195
200
205
210
160
180
200
205
215
220
170
190
215
220
225
230
175
195
225
230
235
240
185
205
230
235
245
250
190
210
240
245
255
260
195
220
250
255
265
270
205
225
255
265
270
280
215
240
270
275
285
290
220
245
280
285
295
300
225
255
285
295
305
310
235
260
295
305
315
320
240
270
305
310
320
330
250
280
315
325
335
345
255
285
325
335
345
350
265
295
335
340
355
360
Total Body
working
67%
75%
85%
87%
90%
92%
Best
Pull Up's
Barbell Rows
Up Right
Dumbbell Rows
Glute Ham & RDL
Wrist Curl
Grip Machine
Grip Machine
85
90
105
105
110
115
95
105
115
120
125
125
100
110
125
130
135
135
105
120
135
135
140
145
115
125
145
145
150
155
120
135
150
155
160
165
130
145
165
170
175
175
135
150
170
175
180
185
145
160
180
185
190
195
150
165
190
195
200
205
Butterfly
155
175
200
205
210
215
RT/LT Leg extend
165
180
205
210
220
225
RT/LT Leg Crossover
175
195
220
225
230
235
Hurdler
180
200
230
235
240
245
185
210
235
240
250
255
195
215
245
250
260
265
200
225
255
260
270
275
210
235
265
270
280
290
215
240
275
280
290
295
225
250
285
290
300
305
4x8
4x8
4x8
4x8
5x8
2x10
4x10
4x10
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Power Shrug:
(1x3) (1x3) (1x3) (1x3) (1x2) (1x2)

w-up
w-up
67%
75%
85%
87%
90%
92%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
120
135
145
155
165
175
190
200
210
220
230
240
255
265
275
285
295
310
320
330
Warm Up
Hip Mobility
Barbell Warm Up
#7
Dead Lift:
Day 2
Phase 3 Week 9&10

#6
#2
#3
#4
#5
(1x3) (1x3) (1x3) (1x3) (1x2) (1x2)
working
85
90
105
105
110
115
95
105
115
120
125
125
100
110
125
130
135
135
105
120
135
135
140
145
115
125
145
145
150
155
120
135
150
155
160
165
130
145
165
170
175
175
135
150
170
175
180
185
145
160
180
185
190
195
150
165
190
195
200
205
155
175
200
205
210
215
165
180
205
210
220
225
175
195
220
225
230
235
180
200
230
235
240
245
185
210
235
240
250
255
195
215
245
250
260
265
200
225
255
260
270
275
210
235
265
270
280
290
215
240
275
280
290
295
225
250
285
290
300
305
Set
Best
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
180
195
205
215
225
235
250
260
270
280
290
300
315
325
335
345
355
370
380
390
w-up
w-up
working
67%
75%
85%
87%
90%
92%
125
135
155
160
165
170
135
150
170
170
180
180
140
155
175
180
185
190
145
165
185
190
195
200
155
170
195
200
205
210
160
180
200
205
215
220
170
190
215
220
225
230
175
195
225
230
235
240
185
205
230
235
245
250
190
210
240
245
255
260
195
220
250
255
265
270
205
225
255
265
270
280
215
240
270
275
285
290
220
245
280
285
295
300
225
255
285
295
305
310
235
260
295
305
315
320
240
270
305
310
320
330
250
280
315
325
335
345
255
285
325
335
345
350
265
295
335
340
355
360
Total Body
Single Leg Squat
Squat Lateral
RDL
Glute Ham
Pull Downs
Machine Rows
Wrist Curl
Grip Machine

Butterfly
RT/LT Leg extend
RT/LT Leg Crossover
Hurdler
3x8 each leg

3x8 each leg
4x8
4x8
5x8
5x8
4x10
4x10
Best
#1 Warm Up
Extended Lunge
Knee Pull
Quad Pull
Ankle Pull
Sumo Squat
Bench Press:
(1x3) (1x3) (1x3) (1x3) (1x2) (1x2)

w-up
w-up
67%
75%
85%
87%
90%
92%
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8
Max
120
135
145
155
165
175
190
200
210
220
230
240
255
265
275
285
295
310
320
330
Dead Lift:
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
Max
180
195
205
215
225
235
250
260
270
280
290
300
315
325
335
345
355
370
380
390
Back Squat :
90
105
105
110
115
95
105
115
120
125
125
100
110
125
130
135
135
105
120
135
135
140
145
115
125
145
145
150
155
120
135
150
155
160
165
130
145
165
170
175
175
135
150
170
175
180
185
145
160
180
185
190
195
150
165
190
195
200
205
155
175
200
205
210
215
165
180
205
210
220
225
175
195
220
225
230
235
180
200
230
235
240
245
185
210
235
240
250
255
195
215
245
250
260
265
200
225
255
260
270
275
210
235
265
270
280
290
215
240
275
280
290
295
225
250
285
290
300
305
Set
Best
w-up
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
(1x3) (1x3) (1x3) (1x3) (1x2) (1x2)
Set
#7
working
85
w-up
NAME
Warm Up
500 Jump Rope
Hip Mobility
6x30 Med Ball AB's
Barbell Warm Up
Day 3
Phase 3 Week 9&10

#6
#2
#3
#4
#5
#9
Max
180
195
205
215
225
235
250
260
270
280
290
300
315
325
335
345
355
370
380
390
(1x3) (1x3) (1x3) (1x3) (1x2) (1x2)

w-up
w-up
working
67%
75%
85%
87%
90%
92%
125
135
155
160
165
170
135
150
170
170
180
180
140
155
175
180
185
190
145
165
185
190
195
200
155
170
195
200
205
210
160
180
200
205
215
220
170
190
215
220
225
230
175
195
225
230
235
240
185
205
230
235
245
250
190
210
240
245
255
260
195
220
250
255
265
270
205
225
255
265
270
280
215
240
270
275
285
290
220
245
280
285
295
300
225
255
285
295
305
310
235
260
295
305
315
320
240
270
305
310
320
330
250
280
315
325
335
345
255
285
325
335
345
350
265
295
335
340
355
360
working
67%
75%
85%
87%
90%
92%
Best
Dumbbell Bench
Triceps Extensions
Plate Rotation
Cable Machine Chops
Machine Rows
Wrist Curl
Grip Machine
125
135
155
160
165
170
135
150
170
170
180
180
140
155
175
180
185
190
145
165
185
190
195
200
155
170
195
200
205
210
160
180
200
205
215
220
170
190
215
220
225
230
175
195
225
230
235
240
185
205
230
235
245
250
190
210
240
245
255
260
Butterfly
195
220
250
255
265
270
RT/LT Leg extend
205
225
255
265
270
280
RT/LT Leg Crossover
215
240
270
275
285
290
Hurdler
220
245
280
285
295
300
225
255
285
295
305
310
235
260
295
305
315
320
240
270
305
310
320
330
250
280
315
325
335
345
255
285
325
335
345
350
265
295
335
340
355
360
4x8
4x8
4x8
3x20
3x8 each way
4x8
2x10
4x10
Best

Auburn Players Fall Workout

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Auburn Players Fall Workout

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#1 Warm Up

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

#9 Anterior Legs /Chest - One

Barbell Warm Up:

#10 Post Stretch Seated

4 sets each leg

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

#9 Post Stretch Seated

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

#9 Posterior Legs/Back - Two

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

Barbell Warm Up:

RT/LT Leg extend

RT/LT Leg Crossover

#10 Post Stretch Seated

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

#9 Anterior Legs /Chest - One

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

Barbell Warm Up:

RT/LT Leg extend

RT/LT Leg Crossover

#10 Post Stretch Seated

4 sets each leg

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

#9 Post Stretch Seated

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

#9 Posterior Legs/Back - Two

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

Barbell Warm Up:

RT/LT Leg extend

RT/LT Leg Crossover

#10 Post Stretch Seated

(1x6) (1x6) (1x6) (1x6) (1x6) (1x6)

#9 Posterior Legs/Back - Six

(1x8) (1x8) (1x8) (1x8) (1x8) (1x8)

(1x8) (1x8) (1x8) (1x8) (1x8) (1x8)

Barbell Warm Up:

RT/LT Leg extend

RT/LT Leg Crossover

#10 Post Stretch Seated

4 sets each leg

(1x6) (1x6) (1x6) (1x6) (1x6) (1x6)

(1x6) (1x6) (1x6) (1x6) (1x6) (1x6)

#8 Anterior Legs/Chest - Five

#9 Post Stretch Seated

4 sets each leg

(1x8) (1x8) (1x8) (1x8) (1x8) (1x8)

(1x8) (1x8) (1x8) (1x8) (1x8) (1x8)

(1x6) (1x6) (1x6) (1x6) (1x6) (1x6)

Barbell Warm Up:

RT/LT Leg extend

RT/LT Leg Crossover

Med Ball Push Up Throws

#10 Post Stretch Seated

(1x6) (1x6) (1x6) (1x6) (1x6) (1x6)

#9 Posterior Legs/Back - Six