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Week 1 Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes
Week 1 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes
Dynamic Warm Up
Back Extension With Glute Ham Hyper
Clean From Hang Below Knee Use empty bar and Push Press follow instructions
to the right
3 sets of 8
Split Jerk
3 sets of 5
Weight
Strength Exercises
Weight
Information
1 3 3 3
Maximize Speed
Back Squat
Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load Choose
5 3 3 1 3 5 3 3 1 3 7 7 7 7 7 7 7 10
Warm Up
0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose No Load No Load No Load Band Band Band 0.0 0.0 0.0 0.0 0.0 0.0
2:00
Rest only after you finish one set of each highlighted exercise
2:00
Rest only after you finish one set of each highlighted exercise
2:00
Rest only after you finish one set of each exercise
Rest only after you finish one set of each highlighted exercise
Pair last four sets of bench with four sets of lat pull down
2:00
Shoulder Prehab
Forearm Circuit
Recovery Work
Post-Workout Nutrition
Recovery Work
Band Stretching
Post-Workout Nutrition
Week 2 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes
Hang Power Clean W/ Front Squat 3 Clean From Hang Below Knee
3 5 3
Dynamic Warm Up
Back Extension With Glute Ham Hyper
Use empty bar and Push Press follow instructions to the right Split Jerk
3 sets of 8
3 sets of 5
Weight
Strength Exercises
Weight
Information
1 3 3 2
Maximize Speed
0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose No Load No Load No Load Band Band Band 0.0 0.0 0.0 0.0 0.0 0.0
2:00
Rest only after you finish one set of each highlighted exercise
Back Squat
Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load Choose
5 3 3 1 2 5 3 3 1 2 7 7 6 6 7 7 6 10
Warm Up
2:00
Rest only after you finish one set of each highlighted exercise
2:00
Rest only after you finish one set of each exercise
Pair last four sets of bench with four sets of lat pull Rest only after you down finish one set of each highlighted exercise
2:00
Shoulder Prehab
Forearm Circuit
Recovery Work
Post-Workout Nutrition
Recovery Work
Band Stretching
Post-Workout Nutrition
Week 3 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes
Hang Power Clean W/ Front Squat 3 Clean From Hang Below Knee
3 5 3
Dynamic Warm Up
Back Extension With Glute Ham Hyper
Use empty bar and Push Press follow instructions to the right
3 sets of 8
Split Jerk
3 sets of 5
Weight
Strength Exercises
Weight
Information
1 3 3 4
Maximize Speed
Back Squat
Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load Choose
5 3 3 1 4 5 3 3 1 4 7 7 8 8 7 7 8 10
Warm Up
Pair last four sets of bench with four sets of lat pull Rest only after you down finish one set of each highlighted exercise
0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose No Load No Load No Load Band Band Band 0.0 0.0 0.0 0.0 0.0 0.0
2:00
Rest only after you finish one set of each highlighted exercise
2:00
Rest only after you finish one set of each highlighted exercise
2:00
Rest only after you finish one set of each exercise
2:00
Shoulder Prehab
Forearm Circuit
Recovery Work
Post-Workout Nutrition
Recovery Work
Band Stretching
Post-Workout Nutrition
Week 4 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes
Dynamic Warm Up
Back Extension With Glute Ham Hyper
Clean From Hang Below Knee Use empty bar and Push Press follow instructions
to the right
3 sets of 8
Split Jerk
3 sets of 5
Weight
Strength Exercises
Weight
Information
1 3 3 3
Maximize Speed
Back Squat
Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load Choose
5 3 3 1 3 5 3 3 1 3 7 7 7 7 7 7 7 10
Warm Up
Rest only after you finish one set of each highlighted exercise
Pair last four sets of bench with four sets of lat pull down
0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose No Load No Load No Load Band Band Band 0.0 0.0 0.0 0.0 0.0 0.0
2:00
Rest only after you finish one set of each highlighted exercise
2:00
Rest only after you finish one set of each highlighted exercise
2:00
Rest only after you finish one set of each exercise
2:00
Shoulder Prehab
Forearm Circuit
Recovery Work
Post-Workout Nutrition
Recovery Work
Band Stretching
Post-Workout Nutrition
Week 5 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes
Hang Power Clean W/ Front Squat 3 Clean From Hang Below Knee
3 5 3
Dynamic Warm Up
Back Extension With Glute Ham Hyper
Use empty bar and Push Press follow instructions to the right
3 sets of 8
Split Jerk
3 sets of 5
Weight
Weight
Information
Warm Up
1 2 2 2
Maximize Speed
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load Choose
3 3 1 3 5 3 3 1 3 7 7 7 7 7 7 7 10
0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose No Load No Load No Load Choose Choose Choose Choose Choose Choose 0.0 0.0 0.0
2:00
Rest only after you finish one set of each highlighted exercise
2:00
Rest only after you finish one set of each highlighted exercise
JM Dumbbell Press
Pair last four sets of bench with four sets of lat pull Rest only after you down finish one set of each highlighted exercise
2:00
Rest only after you finish one set of each exercise
2:00
Shoulder Prehab
Forearm Circuit
Recovery Work
Post-Workout Nutrition
Recovery Work
Band Stretching
Post-Workout Nutrition
Week 6 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes
Hang Power Clean W/ Front Squat 3 Clean From Hang Below Knee
3 5 3
Dynamic Warm Up
Back Extension With Glute Ham Hyper
Use empty bar and Push Press follow instructions to the right Split Jerk
3 sets of 8
3 sets of 5
Weight
Weight
Information
Warm Up
1 2 2 1
Maximize Speed
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load Choose
3 3 1 2 5 3 3 1 2 7 7 6 6 7 7 6 10
0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose No Load No Load No Load Choose Choose Choose Choose Choose Choose 0.0 0.0 0.0
2:00
Rest only after you finish one set of each highlighted exercise
2:00
Rest only after you finish one set of each highlighted exercise
JM Dumbbell Press
Pair last four sets of bench with four sets of lat pull down
2:00
Rest only after you finish one set of each exercise
Rest only after you finish one set of each highlighted exercise
2:00
Shoulder Prehab
Forearm Circuit
Recovery Work
Post-Workout Nutrition
Recovery Work
Band Stretching
Post-Workout Nutrition
Week 7 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes
Hang Power Clean W/ Front Squat 3 Clean From Hang Below Knee
3 5 3
Dynamic Warm Up
Back Extension With Glute Ham Hyper
Use empty bar and Push Press follow instructions to the right Split Jerk
3 sets of 8
3 sets of 5
Weight
Weight
Information
Warm Up
1 2 2 3
Maximize Speed
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load Choose
3 3 1 4 5 3 3 1 4 7 7 8 8 7 7 8 10
0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose No Load No Load No Load Choose Choose Choose Choose Choose Choose 0.0 0.0 0.0
2:00
Rest only after you finish one set of each highlighted exercise
2:00
Rest only after you finish one set of each highlighted exercise
JM Dumbbell Press
Pair last four sets of bench with four sets of lat pull down
2:00
Rest only after you finish one set of each exercise
Rest only after you finish one set of each highlighted exercise
2:00
Shoulder Prehab
Forearm Circuit
Recovery Work
Post-Workout Nutrition
Recovery Work
Band Stretching
Post-Workout Nutrition
Week 8 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes
Dynamic Warm Up
Back Extension With Glute Ham Hyper
Clean From Hang Below Knee Use empty bar and Push Press follow instructions
to the right
3 sets of 8
Split Jerk
3 sets of 5
Weight
Weight
Information
Warm Up
1 2 2 2
Maximize Speed
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load Choose
3 3 1 3 5 3 3 1 3 7 7 7 7 7 7 7 10
0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose No Load No Load No Load Choose Choose Choose Choose Choose Choose 0.0 0.0 0.0
2:00
Rest only after you finish one set of each highlighted exercise
2:00
Rest only after you finish one set of each highlighted exercise
JM Dumbbell Press
Pair last four sets of bench with four sets of lat pull down
2:00
Rest only after you finish one set of each exercise
Rest only after you finish one set of each highlighted exercise
2:00
Shoulder Prehab
Forearm Circuit
Recovery Work
Post-Workout Nutrition
Recovery Work
Band Stretching
Post-Workout Nutrition
Week 9 Workout 1
Warm Up/Prehab Sets/Reps
2-3 Minutes
Week 9 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes
Hang Power Clean W/ Front Squat 3 Clean From Hang Below Knee
3 5 3
Dynamic Warm Up
Back Extension With Glute Ham Hyper
Use empty bar and Push Press follow instructions to the right Split Jerk
3 sets of 8
3 sets of 5
Weight
Strength Exercises
Weight
Information
1 3 3 3
Maximize Speed
Back Squat
Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load Choose
5 3 3 1 3 5 3 3 1 3 7 7 7 7 7 7 7 10
Warm Up
Pair last four sets of bench with four sets of lat pull Rest only after you down finish one set of each highlighted exercise
0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose No Load No Load No Load Band Band Band 0.0 0.0 0.0 0.0 0.0 0.0
2:00
Rest only after you finish one set of each highlighted exercise
2:00
Rest only after you finish one set of each highlighted exercise
2:00
Rest only after you finish one set of each exercise
2:00
Shoulder Prehab
Forearm Circuit
Recovery Work
Post-Workout Nutrition
Recovery Work
Band Stretching
Post-Workout Nutrition
Week 10 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes
Hang Power Clean W/ Front Squat 3 Clean From Hang Below Knee
3 5 3
Dynamic Warm Up
Back Extension With Glute Ham Hyper
Use empty bar and Push Press follow instructions to the right
3 sets of 8
Split Jerk
3 sets of 5
Weight
Strength Exercises
Weight
Information
1 3 3 2
Maximize Speed
Back Squat
Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load Choose
5 3 3 1 2 5 3 3 1 2 7 7 6 6 7 7 6 10
Warm Up
Pair last four sets of bench with four sets of lat pull Rest only after you down finish one set of each highlighted exercise
0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose No Load No Load No Load Band Band Band 0.0 0.0 0.0 0.0 0.0 0.0
2:00
Rest only after you finish one set of each highlighted exercise
2:00
Rest only after you finish one set of each highlighted exercise
2:00
Rest only after you finish one set of each exercise
2:00
Shoulder Prehab
Forearm Circuit
Recovery Work
Post-Workout Nutrition
Recovery Work
Band Stretching
Post-Workout Nutrition
Week 11 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes
Hang Power Clean W/ Front Squat 3 Clean From Hang Below Knee
3 5 3
Dynamic Warm Up
Back Extension With Glute Ham Hyper
Use empty bar and Push Press follow instructions to the right Split Jerk
3 sets of 8
3 sets of 5
Weight
Strength Exercises
Weight
Information
1 3 3 4
Maximize Speed
0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose No Load No Load No Load Band Band Band 0.0 0.0 0.0 0.0 0.0 0.0
2:00
Rest only after you finish one set of each highlighted exercise
Back Squat
Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load Choose
5 3 3 1 4 5 3 3 1 4 7 7 8 8 7 7 8 10
Warm Up
2:00
Rest only after you finish one set of each highlighted exercise
2:00
Rest only after you finish one set of each exercise
Pair last four sets of bench with four sets of lat pull Rest only after you down finish one set of each highlighted exercise
2:00
Shoulder Prehab
Forearm Circuit
Recovery Work
Post-Workout Nutrition
Recovery Work
Band Stretching
Post-Workout Nutrition
Week 12 Workout 2
5 5
Warm Up/Prehab
Sets/Reps
2-3 Minutes
Hang Power Clean W/ Front Squat 3 Clean From Hang Below Knee
3 5 3
Dynamic Warm Up
Back Extension With Glute Ham Hyper
Use empty bar and Push Press follow instructions to the right Split Jerk
3 sets of 8
3 sets of 5
Weight
Strength Exercises
Weight
Information
1 3 3 3
Maximize Speed
Back Squat
Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load Choose
5 3 3 1 3 5 3 3 1 3 7 7 7 7 7 7 7 10
Warm Up
Rest only after you finish one set of each highlighted exercise
Pair last four sets of bench with four sets of lat pull down
0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose No Load No Load No Load Band Band Band 0.0 0.0 0.0 0.0 0.0 0.0
2:00
Rest only after you finish one set of each highlighted exercise
2:00
Rest only after you finish one set of each highlighted exercise
2:00
Rest only after you finish one set of each exercise
2:00
Shoulder Prehab
Forearm Circuit
Recovery Work
Recovery Work
Band Stretching
Post-Workout Nutrition