Travis Mash - Squat Every Day 2 [2016]
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#SQUATEVERYDAY VARIATIONS IN INTENSITY AND VOLUME ©2016 Mash Elite Performance All Rights Reserved
The Evolution of SquatEvery Day .................................................................. 3 #SquatEveryDay Moderate Volume Weightlifting ...................................... 10 #SquatEveryDay Moderate Volume Powerlifting ..................................... 40 #SquatEveryDay Moderate Volume Super Total .................................. 72 #SquatEveryDay High Volume Weightlifting ......................................... 99 #SquatEveryDay High Volume Powerlifting ....................................... 129 #SquatEveryDay High Volume Super Total ....................................... 158 #SquatEveryDay Ultimate Bodybuilding ................................................ 187 Appendix A: Abbreviations and Terms ....................................................... 218 Appendix B: Cardio, GPP, HIIT .................................................................... 220 Appendix C: Mobility Exercises .................................................................... 222
If you’re thinking about using these programs, please be smart. Don’t participate in strenuous exercise unless cleared by a competent medical professional. Heavy weights can be dangerous, so only perform these exercises if you can do so safely. If you follow any of these programs or perform any of these exercises, you do so at your own risk.
SQUAT EVERY DAY EVOLVES Last year we released #SquatEveryDay to the world. It was a huge success with hundreds of emails describing the gains and benefits of the programs in the original book. Like most of the programs at Mash Elite Performance, things have evolved quite a bit in one year. That’s what sparked this book. The original version was highly influenced by my friends, John Broz and Cory Gregory. It started out as an experiment on myself. After I experienced the best gains in over a decade, I was sold. At 43 years old, I was able to: • • • • • • • •
Back Squat 295k/650lb Snatch 135k/297lb Clean and Jerk 166k/365lb Bench Press 184k/405lb Deadlift 318k/700lb Clean 170k/374lb Jerk off Blocks 182k/400lb Front Squat 242k/532lb
Not only did I crush maxes that I hadn’t seen in over 12 years, but I was able to move better and my hips stopped hurting. My body was adapting to the daily stimulus in a very positive way. At first, I was totally confused by the results and especially the way my body was feeling. All it took was a little thinking on my part, and the answer was clear. If you’ve ever worked at a blue-collar job, then you will totally understand the results. When I was 18 years old, I worked at my stepdad’s lumber company. I worked there the summer before college, and I can say it was the #SquatEveryDay: Variations in Intensity and Volume
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hardest physical job of my entire life. The first week or two was a nightmare. I was stacking 200lb pieces of lumber all day long. It was crushing me. What really upset me was I was working with men twice my age, and they weren’t even fazed by the daily volume we were experiencing. Actually, they were laughing at me. Here I was - an athlete on my way to play college football - and I couldn’t even keep up with a bunch of old rednecks. How was I ever going to stack up against some of the best athletes in the country? The secret they weren’t sharing with me is they had adapted to the workload over the years. Their bodies had responded to the stimulus, allowing them to easily handle the daily volume. Have you ever shaken the hand of a man who worked in lumber? If you have, then you probably noticed a thick hand, monster forearms, and equally strong backs. Were they all just genetically gifted in those departments? No. Their bodies had adapted to the demands of their jobs. That’s what makes our bodies amazing.
VOLUME DISTRIBUTED Coach Glenn Pendlay talks about a study that he was a part of where mice were trained in two different ways: Stimulus 1: A set amount of volume performed 3-days per week Stimulus 2: The same volume spread throughout the week on a daily basis The mice with volume spread throughout the week got stronger and noticed more hypertrophy than the mice performing the same volume in three days. The only conclusion one can draw is the daily practice of the movements performed caused the body to become more efficient at the movement. The efficiency allowed the body to recruit more fibers, become stronger, and get bigger. #SquatEveryDay: Variations in Intensity and Volume
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I remember the first summer of playing basketball outside. At the beginning of summer, it was hard for me to hit three-pointers. The ball seemed heavy, and the basket seemed like it was 100 yards away. I practiced every day, and by the end of the summer I was able to hit threepointers with ease. I became more efficient at the movement, my body responded by recruiting more fibers, and I was soon draining three-pointers from anywhere on the court. Lifting weights is a skill. Sometimes we think that lifting a barbell is somehow different from other sports. It’s not! It’s a skill like basketball, throwing shot, or pitching a baseball. If you practice, you will get better at that particular skill. This is the basis for writing this book. It’s to give you guys and gals several ways to approach the concept of high frequency training. Over the last couple of years, we have become quite famous for the strength gains realized by so many of our athletes. We have dialed things in a lot over the last year, and now we are going to teach you all we have learned. I have been waiting a long time to bring you the latest edition of our #SquatEveryDay programs. I hope you guys crush these workouts, learn a few things, and have a ton of fun doing it. Now sit back… and let’s discover the next evolution of #SquatEveryDay.
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DIFFERENT LEVELS OF VOLUME The original #SquatEveryDay was a workout focused on frequency. It was low volume, high intensity, and high frequency. Since then, we have developed two other levels:
#SquatEveryDay Moderate Volume - which has high frequency, high intensity, and more volume than the original #SquatEveryDay. #SquatEveryDay High Volume - which has high frequency, high intensity, and an even higher amount of volume. We have found that 95% of all our athletes greatly benefit from one of these categories. Personally, the first version of #SquatEveryDay works perfect for me - probably because I am 43 years old with a lifetime spent building a baseline. Then again, most females and rookie male strength athletes see much bigger gains with higher volume. They need that base of hypertrophy work to build the muscle mass required to be strong.
YOUR VOLUME NEEDS So which volume level should you choose? Here’s how I would approach this. You can start with one of the #SquatEveryDay Moderate Volume programs and then see how things go. If #SquatEveryDay: Variations in Intensity and Volume
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you easily recovered and noticed mild gains, then move onto #SquatEveryDay High Volume. If the #SquatEveryDay Moderate Volume crushed you, then you probably want to try the original #SquatEveryDay. It’s that simple. Most properly laid out plans will yield results. However, when you find the workout that stimulates a great response, stick with that format until it stops working. Then you can move on to the program with more volume. Your volume needs will change over time. Optimal volume level is determined by a variety of factors, such as training age, biological age, gender, genetics, biomechanics, etc. As your training age increases, you will probably move into different phases of training needs. In my own gym, no two people are on the same plan. All of the athletes have been there long enough to find the programming format that works for them individually. You now have three levels to choose from, and your job is to find out what fits you best.
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BUILDING WORK CAPACITY AND CONDITIONING This is an area often overlooked by strength athletes - and that’s a huge mistake. Improvements in strength are almost always related to the total volume of a plan. If an athlete can handle more volume, their body will adapt and become stronger. That’s really the magic of training. The key is being able to handle that volume - and by handle, I mean recover. If the athlete is never able to recover, they could actually become worse. Work capacity is most easily improved by using movements that don’t have a large eccentric component, don’t require a lot of weight bearing, and are low skill. Louie Simmons has been preaching for years about using sled drags and prowler pushes to increase work capacity. A low-eccentric and low-weight-bearing movement will put very little wear and tear on the joints and muscles, which means recovery is much easier. Work capacity goes up, and the athlete is recovered all at the same time. Volume and intensity can easily be increased with movements like these without any major repercussions. If a coach is always trying to increase volume with the lifts or strength movements, eventually the athlete will find himself or herself in an unrecovered state. At this point progress will stall, and the athlete will probably notice a backward slide. Volume in the lifts has to be increased, but at a much slower rate than low-eccentric and low-weight-bearing movements. #SquatEveryDay: Variations in Intensity and Volume
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You will see a lot of carries and GPP (General Physical Preparedness) work throughout these programs. In Appendix B you can learn more about some routines we use. This is a safe and effective way to add volume and ramp up work capacity. For conditioning, there is nothing wrong with some good old-fashioned cardio to keep the heart strong and the oxygen flowing. A lot of strength athletes could greatly benefit from the recovery benefits of some cardio work. You could start with 20-25 minutes on a bike or rower keeping the heart rate around 65-75% of max heart rate.
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#SQUATEVERYDAY MODERATE VOLUME WEIGHTLIFTING
This moderate volume plan is a great place to start. I am going to lay it out in four-week blocks, and then I will explain each block afterward. Once again, I am giving you guys 12-week workouts for weightlifting, powerlifting, a combo (super total), and bodybuilding. Our athletes have reaped the rewards of this routine over the last year, and now it’s your turn.
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WEEK 1 DAY 1
Warm Up with OH Squat Variations
2 Snatch Grip Push Presses to 1 OH Squat, work up to 75% of Snatch
Back Squat with Belt
5RM (1st rep paused 5 sec), then -10% for 2 x 5 not paused
Snatch
50% x 3, 60% x 3, 70% for 2 x 3, 77% x 2, 82% x 1
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 10 ss Bentover Rows - 3 x 10
Walking Lunges
200m (bodyweight only)
DAY 2 Back Squat
1RM with 5 sec pause (RPE 7-8)
Clean and Jerk
50% x 3, 60% x 3, 70% for 2 x 3, 77% x 2, 82% x 1
Snatch Pull
95% for 3 x 3 with 6 sec eccentric
Core Muscular Imbalance
Axle OH Carry - 3 x 20 yards forward and 20 yards backwards
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 Front Squat with Belt
3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Jerk from Block - Paused 3 Sec in Dip and Catch
1RM, then -20% for 2 x 2
Push Press
5RM, then -10% for 2 x 5
Clean Deadlift - Paused 2 Sec 2 Inches off Floor
70% for 6 x 1 (EMOM, work up but not past 90%)
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Dips - 3 x submaximal reps ss KB High Pulls - 3 x 10 (lower more slowly than you pull up)
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DAY 4 Warm Up with OH Squat Variations
Work up to 70% for 3 reps with 1st rep paused 5 sec
Front Squat with Belt
1RM with 50lb of Chain (no pause, RPE 7)
Power Snatch from Blocks
3RM, then -10% for 3
Power Clean from Blocks
3RM, then -10% for 3
Optional Cardio, GPP, HIIT
Sled Drags: 70lb - pulling forwards - 4 x 25 yards 70lb - pulling backwards - 4 x 25 yards
DAY 5 Low or High Bar Back Squat without Belt
1RM with 50lb of Chain (paused 3 sec), then -20% for 2 x 3 not paused
Snatch Max Effort
Snatch to Hang Snatch: 1RM, then -10% for 1 down set
Clean and Jerk Max Effort
Clean, 2 Front Squats, and Jerk: 1RM, then -15% for 1 down set
Clean Pull
95% for 3 x 3
Core Muscular Imbalance
Unilateral Farmer Walks - 3 x 40 yards (each arm)
DAY 6 OH Squat Variation Max Effort
1RM with 5 sec pause, then -20% for 3 not paused
Strict Press
5RM, then -10% for 2 x 5
RDL
3x8
Barbell Elevated Hip Thrust
3x8
Walking Lunges
200m - 400m
OPTIONAL DAY 7 Thruster or Cluster
3RM, then -15% for 3
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 2 DAY 1
Warm Up with OH Squat Variations
2 Snatch Grip Push Presses to 1 OH Squat, work up to 78% of Snatch
Back Squat with Belt
5RM (1st rep paused 5 sec), then -10% for 3 x 5 not paused
Snatch
55% x 3, 65% x 3, 75% for 2 x 3, 80% for 2 x 2, 85% for 2 x 1
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 10 ss Bentover Rows - 3 x 10
Walking Lunges
200m (bodyweight only)
DAY 2 Back Squat
1RM with 5 sec pause (RPE 7-8)
Clean and Jerk
55% x 3, 65% x 3, 75% for 2 x 3, 80% for 2 x 2, 85% for 2 x 1
Snatch Pull
95% for 3 x 3 with 6 sec eccentric
Core Muscular Imbalance
Axle OH Carry - 3 x 20 yards forward and 20 yards backwards
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 Front Squat with Belt
3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Jerk from Block - Paused 3 Sec in Dip and Catch
1RM, then -20% for 2 x 2
Push Presses
5RM, then -10% for 3 x 5
Clean Deadlift - Paused 2 Sec 2 Inches off Floor
70% for 6 x 1 (EMOM, work up but no misses)
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Dips - 3 x submaximal reps ss KB High Pulls - 3 x 10 (lower more slowly than you pull up)
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DAY 4 Warm Up with OH Squat Variations
Work up to 73% for 3 reps with 1st rep paused 5 sec
Front Squat with Belt
1RM with 50lb of Chain (no pause, RPE 8)
Power Snatch from Blocks
3RM, then -10% for 3
Power Clean from Blocks
3RM, then -10% for 3
Optional Cardio, GPP, HIIT
Sled Drags: 70lb - pulling forwards - 4 x 25 yards 70lb - pulling backwards - 4 x 25 yards
DAY 5 Low or High Bar Back Squat without Belt
1RM with 50lb of Chain (paused 3 sec), then -20% for 2 x 3 not paused
Snatch Max Effort
Snatch to Hang Snatch: 1RM, then -10% for 2 down sets
Clean and Jerk Max Effort
Clean, 2 Front Squats, and Jerk: 1RM, then -15% for 2 down set
Clean Pull
98% for 3 x 3
Core Muscular Imbalance
Unilateral Farmer Walks - 3 x 40 yards (each arm)
DAY 6 OH Squat Variation Max Effort
1RM with 5 sec pause, then -20% for 3 not paused
Strict Press
5RM, then -10% for 2 x 5
RDL
3x8
Barbell Elevated Hip Thrust
3x8
Walking Lunges
200m - 400m
OPTIONAL DAY 7 Thruster or Cluster
3RM, then -15% for 3
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 3 DAY 1
Warm Up with OH Squat Variations
2 Snatch Grip Push Presses to 1 OH Squat, work up to 80% of Snatch
Back Squat with Belt
5RM (1st rep paused 3 sec), then -10% for 5 not paused
Snatch
50% x 3, 60% x 3, 65% for 2 x 3, 72% x 2, 80% x 1
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 8 ss Bentover Rows - 3 x 8
Walking Lunges
200m (bodyweight only)
DAY 2 Back Squat
1RM with 3 sec pause (RPE 8)
Clean and Jerk
50% x 3, 60% x 3, 65% for 2 x 3, 72% x 2, 80% x 1
Snatch Pull
95% for 3 x 3 with 6 sec eccentric
Core Muscular Imbalance
Axle OH Carry - 3 x 20 yards forward and 20 yards backwards
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 Front Squat with Belt
3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Jerk from Block - Paused 3 Sec in Dip and Catch
90% of 1RM for 2 x 1
Push Press
90% of 5RM for 2 x 5
Clean Deadlift - Paused 2 Sec 2 Inches off Floor
70% for 10 x 1 (EMOM, work up but no misses)
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Dips - 3 x submaximal reps ss KB High Pulls - 3 x 10 (lower more slowly than you pull up)
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DAY 4 Warm Up with OH Squat Variations
Work up to 75% for 3 reps with 1st rep paused 3 sec
Front Squat with Belt
90% of 1RM with 50lb of Chain (no pause, RPE 9)
Power Snatch from Blocks
3RM, then -10% for 3
Power Clean from Blocks
3RM, then -10% for 3
Optional Cardio, GPP, HIIT
Sled Drags: 70lb - pulling forwards - 4 x 25 yards 70lb - pulling backwards - 4 x 25 yards
DAY 5 Low or High Bar Back Squat without Belt
90% of 1RM with 50lb of Chain (paused 1 sec), then -20% for 3 not paused
Snatch Max Effort
Snatch Pull to Snatch: 1RM
Clean and Jerk Max Effort
Clean, Front Squat, and Jerk: 1RM
Clean Pulls
100% for 3 x 3, working up
Core Muscular Imbalance
Unilateral Farmer Walks - 3 x 40 yards (each arm)
DAY 6 OH Squat Variation Max Effort
1RM with 3 sec pause, then -20% for 3 not paused
Strict Press
90% of 5RM for 2 x 5
RDL
3x8
Barbell Elevated Hip Thrust
3x8
Walking Lunges
200m - 400m
OPTIONAL DAY 7 Thruster or Cluster
3RM, then -15% for 2 x 3
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 4 DAY 1
Warm Up with OH Squat Variations
2 Snatch Grip Push Presses to 1 OH Squat, work up to 70% of Snatch
Back Squat with Belt
5RM (no pause), then -10% for 2 x 5
Snatch
55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 8 ss Bentover Rows - 3 x 8
Walking Lunges
200m (bodyweight only)
DAY 2 Back Squat
1RM with 3 sec pause (RPE 8)
Clean and Jerk
55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1
Snatch Pull
Off
Core Muscular Imbalance
Axle OH Carry - 3 x 20 yards forward and 20 yards backwards
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 Front Squat with Belt
3RM
Jerk from Block
1RM (not paused)
Push Press
5RM
Clean Deadlift - Paused 2 Sec 2 Inches off Floor
70% for 5 x 1 (EMOM, work up but not past 85%)
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Dips - 3 x submaximal reps ss KB High Pulls - 3 x 10 (lower more slowly than you pull up)
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DAY 4 Warm Up with OH Squat Variations
Work up to 65% for 3 reps with 1st rep paused 3 sec
Front Squat with Belt
Work up to 90% of 1RM with 50lb of Chain (no pause), then remove chains and max
Power Snatch from Blocks
1RM
Power Clean from Blocks
1RM
Optional Cardio, GPP, HIIT
Sled Drags: 70lb - pulling forwards - 4 x 25 yards 70lb - pulling backwards - 4 x 25 yards
DAY 5 Low or High Bar Back Squat without Belt
1RM with 50lb of Chain (no pause)
Snatch Max Effort
Snatch: 1RM
Clean and Jerk Max Effort
Clean and Jerk: 1RM
Clean Pull
90% for 3 x 3
Core Muscular Imbalance
Unilateral Farmer Walks - 3 x 40 yards (each arm)
DAY 6 OH Squat Variation Max Effort
1RM with 3 sec pause
Strict Press
3RM
RDL
3x8
Barbell Elevated Hip Thrust
3x8
Walking Lunges
200m - 400m
OPTIONAL DAY 7 Thruster or Cluster
3RM
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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The original #SquatEveryDay focused on one-rep maxes. Now we have increased the volume of the squat to increase the gains. It will be more important than ever to auto-regulate your training. You want to limit your misses in the squat to one to three per four-week block at most. I missed two squats all of last year. A miss destroys the central nervous system. When your focus is frequency, it’s important to keep the CNS as fresh as possible. Basically, I try to leave one to two reps in the tank. That makes continued progress much easier. Self-discipline will be required in this program. I understand that, so I have tried to help out by adding in RPE (rate of perceived exertion) scores. You can read a brief explanation in Appendix A. I want you guys to live in the RPE 9 zone, which means to leave one rep in the tank. Once per week you can go all-out, but make sure you are ready to go all out. We all know if we are feeling good the minute we try about 80% of the weight we’re attempting. If 80% feels easy and moves fast, then it’s gotime! If 80% feels like a ton, then hold back that day. It’s all about being honest and realizing it’s all a process. I have reserved day two and day four as mainly recovery days. They come right after the highest volume days, which are days one and three. They are basically active recovery days to flush the muscles of impurities with restorative blood flow. I love using long pauses to restore the range of motion and proper positioning. I am still using higher frequency for the overhead squat movements to ensure perfect overhead positions. Whether you are an Olympian or an everyday Joe trying to perform the Olympic lifts, a perfect overhead position is absolutely required to perform the Olympic lifts safely and efficiently. Performing the overhead squat movements was directly #SquatEveryDay: Variations in Intensity and Volume
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responsible for allowing me to snatch 300lb again after turning 40. It was all about gaining those positions again, and the trick was performing the overhead squat movements. I am using percentages with the Olympic lifts this time to ensure that you guys get in enough volume. The Olympic lifts are like any other athletic movement. They must be practiced. If I go out and shoot two baskets per day, I will never get good at basketball. If you want to go up after performing the prescribed volume, I am all for it. However, if I were you, I wouldn’t go up if I had any misses with the prescribed volume. You should earn heavy weight by making the lighter lifts. Also, I wouldn’t go too heavy during the first four weeks. The volume on the strength movements is higher, so you are going to get a beat down. Remember, strength and hypertrophy are the main goals for the first four weeks. The assistance work is prescribed to target any weaknesses that you might have. Carries will always be a main aspect of my programs. Nothing is better than carries for strengthening the entire core in a functional way. We are also prescribing exercises to counter the constant vertical presses on the overhead work of the Olympic lifts. The push-ups, rows, pullups, dips, and upright rows are to strengthen all aspects of the scapula. A strong and balanced scapula will help prevent premature injuries in the surrounding joints. Now let’s check out the next four-week block.
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WEEK 5 DAY 1 Warm Up with OH Squat Variations
Heaving Snatch Balance to OH Squat, work up to 75% of Snatch
Back Squat with Belt
3RM (1st rep paused 5 sec), then -10% for 2 x 3 not paused
Snatch
50% x 3, 60% x 3, 70% x 2, 75% for 2 x 2, 80% x 1, 85% for 2 x 1
Clean and Jerk
50% x 3, 60% x 3, 70% x 2, 75% for 2 x 2, 80% x 1, 85% for 2 x 1
Snatch Pull
100% for 3 x 3, working up each set
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 5 ss Bentover Rows - 3 x 5
Walking Lunges
200m (bodyweight only)
DAY 2 Back Squat
1RM with 3 sec pause (RPE 7)
Power Snatch from Blocks
3RM, then -10% for 3
Jerk from Block - Paused 3 Sec in Catch
1RM, then -20% for 2
Push Press
3RM, then -10% for 2 x 3
Core Muscular Imbalance
Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
DAY 3 Front Squat with Belt
3RM, then -10% for 2 x 3
Snatch from Blocks (Short or Medium Blocks)
70% for 2 x 3, 80% for 2 x 2, 85% x 1 (work up if no misses and stop at first miss)
Clean and Jerk from BlocksU(Short or Medium Blocks)
70% for 2 x 3, 80% for 2 x 2, 85% x 1 (work up if no misses and stop at first miss)
Deadlift - Paused 2 Sec at Knee
70% for 8 x 1 (EMOM, work up heavy but no misses)
BB Elevated Hip Thrust
4x6
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Z-Press (BB or DB) - 3 x 10 (each arm) ss KB Swinging Rows - 3 x 10
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DAY 4 Front Squat with Belt
1RM (paused 3 sec, RPE 7)
Power Clean from Blocks
3RM, then -10% for 3
Core Muscular Imbalance 2
Bilateral Farmer Walks - 3 x 40 yards
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 5 Snatch Max Effort
Snatch Pull to Snatch to 1 OH Squat: 1RM
Clean and Jerk Max Effort
Clean Pull to Clean to Front Squat to Jerk: 1RM
Low or High Bar Back Squat with Belt
1RM with 40-60lb of Bands (paused 3 sec), then -20% for 2 x 3 not paused
Clean Pull
100% for 3 x 3
DAY 6 Heaving Snatch Balance
1RM with 5 sec pause, then -20% for 3 not paused
Strict Press
3RM, then -10% for 2 x 3
RDL from 2 Inch Deficit with Mini-bands
4x6
Barbell Elevated Hip Thrust
3x8
Walking Lunges
200m - 400m
OPTIONAL DAY 7 Thruster or Cluster - Paused 3 Sec in Bottom
1RM, then -25% for 3 not paused
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 6 DAY 1 Warm Up with OH Squat Variations
Heaving Snatch Balance to OH Squat, work up to 78% of Snatch
Back Squat with Belt
3RM (1st rep paused 5 sec), then -10% for 3 x 3 not paused
Snatch
53% x 3, 63% x 3, 73% x 2, 78% for 2 x 2, 83% for 2 x 1, 88% for 2 x 1
Clean and Jerk
53% x 3, 63% x 3, 73% x 2, 78% for 2 x 2, 83% for 2 x 1, 88% for 2 x 1
Snatch Pull
100% for 3 x 3, working up each set
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 5 ss Bentover Rows - 3 x 5
Walking Lunges
200m (bodyweight only)
DAY 2 Back Squat
1RM with 3 sec pause (RPE 8)
Power Snatch from Blocks
3RM, then -10% for 3
Jerk from Block - Paused 3 Sec in Catch
1RM, then -20% for 2
Push Press
3RM, then -10% for 2 x 3
Core Muscular Imbalance
Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
DAY 3 Front Squat with Belt
3RM, then -10% for 2 x 3
Snatch from Blocks (Short or Medium Blocks)
70% for 2 x 3, 80% for 2 x 2, 85% x 1, 75% x 2, 83% x 2, 88% x 1 (work up if no misses)
Clean and Jerk from Blocks (Short or Medium Blocks)
70% for 2 x 3, 80% for 2 x 2, 85% x 1, 75% x 2, 83% x 2, 88% x 1 (work up if no misses)
Deadlift - Paused 2 Sec at Knee
70% for 10 x 1 (EMOM, work up heavy but no misses)
BB Elevated Hip Thrust
4x6
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Z-Press (BB or DB) - 3 x 10 (each arm) ss KB Swinging Rows - 3 x 10
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DAY 4 Front Squat with Belt
1RM (paused 3 sec, RPE 8)
Power Clean from Blocks
3RM, then -10% for 3
Core Muscular Imbalance 2
Bilateral Farmer Walks - 3 x 40 yards
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 5 Low or High Bar Back Squat with Belt
1RM with 40-60lb of Bands (no pause), then remove bands and max
Snatch Max Effort
Snatch Pull to Snatch to 1 OH Squat: 1RM
Clean and Jerk Max Effort
Clean Pull to Clean to Front Squat to Jerk: 1RM
Clean Pull
103% for 3 x 3
DAY 6 Heaving Snatch Balance
1RM with 5 sec pause, then -20% for 3 not paused
Strict Press
3RM, then -10% for 3 x 3
RDL from 2 Inch Deficit with Mini-bands
4x6
Barbell Elevated Hip Thrust
3x8
Walking Lunges
200m - 400m
OPTIONAL DAY 7 Thruster or Cluster - Paused 3 Sec in Bottom
1RM, then -25% for 3 not paused
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 7 DAY 1
Warm Up with OH Squat Variations
Heaving Snatch Balance to OH Squat, work up to 80% of Snatch
Back Squat with Belt
90% of 3RM (1st rep paused 3 sec) for 3, then -10% for 3 not paused
Snatch
50% x 3, 60% x 3, 70% for 2 x 2, 77% x 2, 83% x1
Clean and Jerk
50% x 3, 60% x 3, 70% for 2 x 2, 77% x 2, 83% x1
Snatch Pull
100% for 3 x 3, working up each set
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 5 ss Bentover Rows - 3 x 5
Walking Lunges
200m (bodyweight only)
DAY 2 Back Squat
1RM with 3 sec pause (RPE 9)
Power Snatch from Blocks
2RM, then -10% for 2
Jerk from Block - Paused 3 Sec in Catch
90% of 1RM for 2 x 1
Push Press
90% of 3RM for 2 x 3
Core Muscular Imbalance
Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
DAY 3 Front Squat with Belt
3RM, then -10% for 3
Snatch from Blocks (Short or Medium Blocks)
70% x 3, 80% x 2, 85% x 1 (work up if no misses, allowed 1 miss)
Clean and Jerk from Blocks (Short or Medium Blocks)
70% x 3, 80% x 2, 85% x 1 (work up if no misses, allowed 1 miss)
Deadlift - Paused 2 Sec at Knee
70% for 12 x 1 (EMOM, work up heavy but no misses)
BB Elevated Hip Thrust
4x6
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Z-Press (BB or DB) - 3 x 10 (each arm) ss KB Swinging Rows - 3 x 10
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DAY 4 Front Squat with Belt
1RM (paused 1 sec, RPE 9)
Power Clean from Blocks
2RM, then -10% for 2
Core Muscular Imbalance 2
Bilateral Farmer Walks - 3 x 40 yards
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 5 Low or High Bar Back Squat with Belt
90% of 1RM with 40-60lb of Bands for 2x1
Snatch Max Effort
Snatch Pull to Snatch: 1RM
Clean and Jerk Max Effort
Clean to Front Squat to Jerk: 1RM
Clean Pull
103% for 3 x 3
DAY 6 Heaving Snatch Balance
1RM with 3 sec pause, then -20% for 3 not paused
Strict Press
90% of 3RM for 2 x 3
RDL from 2 Inch Deficit with Mini-bands
4x6
Barbell Elevated Hip Thrust
3x8
Walking Lunges
200m - 400m
OPTIONAL DAY 7 Thruster or Cluster - Paused 3 Sec in Bottom
1RM, then -25% for 3 not paused
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 8 DAY 1
Warm Up with OH Squat Variations
Heaving Snatch Balance to OH Squat, work up to 70% of Snatch
Back Squat with Belt
3RM, then -10% for 2 x 3
Snatch
55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% x 1
Clean and Jerk
55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% x 1
Snatch Pull
100% for 3 x 3, working up each set
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 5 ss Bentover Rows - 3 x 5
Walking Lunges
200m (bodyweight only)
DAY 2 Back Squat
1RM with 3 sec pause (RPE 7)
Power Snatch from Blocks
1RM
Jerk from Block - Paused 3 Sec in Catch
1RM
Push Press
3RM
Core Muscular Imbalance
Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
DAY 3 Front Squat with Belt
3RM
Snatch from Blocks (Short or Medium Blocks)
70% x 3, 80% x 2, 85% x 1, 73% x 3, 83% x 2, 88% x 1, 75% x 2, 85% x 1, max
Clean and Jerk from Blocks (Short or Medium Blocks)
70% x 3, 80% x 2, 85% x 1, 73% x 3, 83% x 2, 88% x 1, 75% x 2, 85% x 1, max
Deadlift - Paused 2 Sec at Knee
70% for 6 x 1 (EMOM, work up heavy but no misses)
BB Elevated Hip Thrust
4x6
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Z-Press (BB or DB) - 3 x 10 (each arm) ss KB Swinging Rows - 3 x 10
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DAY 4 Front Squat with Belt
1RM
Power Clean from Blocks
1RM
Core Muscular Imbalance 2
Bilateral Farmer Walks - 3 x 40 yards
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 5 Low or High Bar Back Squat with Belt
1RM with 40-60lb of Bands
Snatch Max Effort
Snatch Pull to Snatch: 1RM
Clean and Jerk Max Effort
Clean Pull to Clean to Jerk: 1RM
Clean Pull
100% for 3 x 3
DAY 6 Heaving Snatch Balance
1RM with 3 sec pause
Strict Press
1RM
RDL from 2 Inch Deficit with Mini-bands
3x6
Barbell Elevated Hip Thrust
3x8
Walking Lunges
200m - 400m
OPTIONAL DAY 7 Thruster or Cluster
1RM (not paused)
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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It’s time to get strong during this phase. I want all of you to focus on recovery for this block, so you can get ready to focus on intensity and tapering for the next block. The Olympic lifts start to take priority in this phase. We are still using day two and day four as recovery days. Day two is a deload in volume and intensity. Day four is a deload mainly in volume and slightly in intensity. What should you expect? Everyone is different, but here is what happens on average. During weeks five and six, your body is starting to recover from the first four-week block bombarding you with volume. A lot of athletes will start to hit PRs or near PRs during weeks seven and eight. The key is to roll into weeks nine to twelve ready to go heavy. We still have some awesome accessory work to keep you guys and gals balanced. Our focus is always scapula stabilization and hip health. If we keep those two areas functioning properly, we have a greater chance of keeping all of you healthy and strong. The Z-Press is one of my favorite exercises. You will perform this movement while seated on the ground with your legs straight out in front of you. The goal is to perform these presses with a vertical torso. This demonstrates and encourages proper hamstring length and torso control for the athlete. The RDLs from a two-inch deficit with mini-bands helped me to strengthen my pull better than any other accessory exercise on Earth. Remember, I don’t want you to sacrifice technique for weight, but I do want you to push the intensity on this exercise. I would start with a weight that is challenging. If you are able to perform all of the sets and reps, you should increase the weight by five to ten pounds the following week. Now let’s look at the final block:
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WEEK 9 DAY 1
Warm Up with OH Squat Variations
Snatch Grip Thruster to OH Squat (paused 5 sec), work up to 75% of Snatch
Snatch
70% x 2, 75% x 1, 80% x 1, 85% for 2 x 1, 90 x1, 93% x 1
Clean and Jerk
70% x 2, 75% x 1, 80% x 1, 85% for 2 x 1, 90 x1, 93% x 1
Back Squat with No Belt
1RM (paused 5 sec), then -20% for 2 x 3 not paused
Snatch Pull from Blocks
105% for 3 x 3, working up each set
Upper Muscular Imbalance Superset
Plate Lateral Raises - 3 x 10 ss Plate Front Raises - 3 x 10
Walking Lunges
400m
DAY 2 Back Squat
1RM with 10 sec pause (RPE 7)
Power Snatch from Blocks (Bar at Knee)
1RM, then -20% for 2
Power Clean from Blocks (Bar at Knee)
1RM, then -20% for 2
Core Muscular Imbalance
Elevated Suitcase Deadlifts - 3 x 8 (each arm)
DAY 3 Snatch
65% x 3, 75% x 2, 85% x 1, 70% x 3, 80% x 2, 85% x 1, max
Clean and Jerk
65% x 3, 75% x 2, 85% x 1, 70% x 3, 80% x 2, 85% x 1, max
Front Squat
1RM (paused 5 sec), then -20% for 2 x 3 not paused
Deadlift
70% for 8 x 1 (EMOM, work up heavy but no misses)
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DAY 4 Warm Up with OH Squat Variations
Work up to 80% for 1 rep (paused 5 sec)
Front Squat with Belt
1RM
Hang Power Snatch
70% for 6 x 1 (EMOM, work up but no misses)
Hang Power Clean
70% for 6 x 1 (EMOM, work up but no misses)
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 5 Snatch Max Effort
Snatch Pull to Snatch: 1RM
Clean and Jerk Max Effort
Clean to 2 Jerks: 1RM
Low or High Bar Back Squat with Belt
1RM with 25lb per side of weight releasers, then -20% of bar weight for 3
Clean Pull from Blocks
105% for 3 x 3, working up each set
DAY 6 Overhead Squat Max Effort
Snatch Grip Thruster to OH Squat (paused 5 sec): 1RM
Behind the Neck Snatch Grip Push Press
3RM, then -10% for 2 x 3
Barbell Elevated Hip Thrust with Band around Knees
4x6
Walking Lunges
400m
OPTIONAL DAY 7 Thruster or Cluster
1RM, then -25% for 3
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 10 DAY 1
Warm Up with OH Squat Variations
Snatch Grip Thruster to OH Squat (paused 3 sec), work up to 78% of Snatch
Snatch
70% x 2, 75% x 2, 80% x 1, 85% for 2 x 1
Clean and Jerk
70% x 2, 75% x 2, 80% x 1, 85% for 2 x 1
Back Squat with No Belt
1RM (paused 3 sec), then -20% for 3 x 3 not paused
Snatch Pull from Blocks
105% for 3 x 3, working up each set
Upper Muscular Imbalance Superset
Plate Lateral Raises - 3 x 10 ss Plate Front Raises - 3 x 10
Walking Lunges
400m
DAY 2 Back Squat
1RM with 10 sec pause (RPE 7)
Power Snatch from Blocks (Bar at Knee)
1RM, then -20% for 2 x 2
Power Clean from Blocks (Bar at Knee)
1RM, then -20% for 2 x 2
Core Muscular Imbalance
Elevated Suitcase Deadlifts - 3 x 8 (each arm)
DAY 3 Snatch
70% x 2, 80% x 2, 85% x 1
Clean and Jerk
70% x 2, 80% x 2, 85% x 1
Front Squat
1RM (paused 3 sec), then -20% for 3 x 3 not paused
Deadlift
70% for 10 x 1 (EMOM, work up heavy but no misses)
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DAY 4 Warm Up with OH Squat Variations
Work up to 83% for 1 rep (paused 5 sec)
Front Squat with Belt
1RM
Hang Power Snatch
70% for 8 x 1 (EMOM, work up but no misses)
Hang Power Clean
70% for 8 x 1 (EMOM, work up but no misses)
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 5 Snatch Max Effort
Snatch: 1RM
Clean and Jerk Max Effort
Clean and Jerk: 1RM
Low or High Bar Back Squat with Belt
1RM
Clean Pull from Blocks
105% for 3 x 3, working up each set
DAY 6 Overhead Squat Max Effort
Snatch Grip Thruster to OH Squat (paused 3 sec): 1RM
Behind the Neck Snatch Grip Push Press
3RM, then -10% for 2 x 3
Barbell Elevated Hip Thrust with Band around Knees
4x6
Walking Lunges
400m
OPTIONAL DAY 7 Thruster or Cluster
1RM, then -25% for 3
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 11 DAY 1 Warm Up with OH Squat Variations
Snatch Grip Thruster to OH Squat (paused 3 sec), work up to 80% of Snatch
Snatch
Work up to at least opener
Clean and Jerk
Work up to at least opener
Back Squat with No Belt
1RM (paused 1 sec), then -20% for 3 not paused
Snatch Pull from Blocks
110% for 3 x 3, working up each set
Upper Muscular Imbalance Superset
Off
Walking Lunges
Off
DAY 2 Back Squat
1RM with 10 sec pause (RPE 8)
Power Snatch from Blocks (Bar at Knee)
1RM
Power Clean from Blocks (Bar at Knee)
1RM
Core Muscular Imbalance
Off
DAY 3 Snatch
Work up to last warmup
Clean and Jerk
Work up to last warmup
Front Squat
1RM (paused 1 sec), then -20% for 3 not paused
Deadlift
70% for 12 x 1 (EMOM, work up heavy but no misses)
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DAY 4 Warm Up with OH Squat Variations
Work up to 85% for 1 rep (paused 3 sec)
Front Squat with Belt
1RM
Hang Power Snatch
Off
Hang Power Clean
Off
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 5 Snatch Max Effort
Snatch: 1RM
Clean and Jerk Max Effort
Clean and Jerk: 1RM
Low or High Bar Back Squat with Belt
Work up to 90% of 1RM for 1
Clean Pull from Blocks
110% for 3 x 3, working up each set
DAY 6 Overhead Squat Max Effort
Snatch Grip Thruster to OH Squat (paused 3 sec): 1RM
Behind the Neck Snatch Grip Push Press
Off
Barbell Elevated Hip Thrust with Band around Knees
4x6
Walking Lunges
Off
OPTIONAL DAY 7 Thruster or Cluster
1RM, then -25% for 3
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 12 DAY 1
Warm Up with OH Squat Variations
Snatch Grip Thruster to OH Squat (no pause), work up to 70% of Snatch
Snatch
1RM (but no misses)
Clean and Jerk
Work up to opener
Back Squat with No Belt
Work up to 90% for 1
Snatch Pull from Blocks
Off
Upper Muscular Imbalance Superset
Off
Walking Lunges
Off
DAY 2 Back Squat
1RM with 5 sec pause (RPE 7)
Power Snatch from Blocks (Bar at Knee)
Work up to 85% of Power Snatch
Power Clean from Blocks (Bar at Knee)
Work up to 85% of Power Clean
Core Muscular Imbalance
Off
DAY 3 Snatch
Work up to opener
Clean and Jerk
Work up to last warmup
Front Squat
Work up to 85% for 1
Deadlift
Off
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DAY 4 Warm Up with OH Squat Variations
Off
Front Squat with Belt
Work up to 75% for 1
Hang Power Snatch
Off
Hang Power Clean
Off
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 5 Snatch Max Effort
Snatch: 1RM
Clean and Jerk Max Effort
Clean and Jerk: 1RM
Low or High Bar Back Squat with Belt
Off
Clean Pull from Blocks
Off
DAY 6 Overhead Squat Max Effort
Off
Behind the Neck Snatch Grip Push Press
Off
Barbell Elevated Hip Thrust with Band around Knees
Off
Walking Lunges
Off
OPTIONAL DAY 7 Thruster or Cluster
Off
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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The focus of this block is absolute strength, perfecting the Olympic lifts, and tapering for competition. There is less accessory work, but it’s still there. Too many people eliminate accessory work during this phase, but common sense says this is a bad idea. If you are performing accessory work to get strong and tackle your weaknesses, it doesn’t make sense to completely eliminate those movements. I will trim them back to allow for total recovery, but I want to keep the athlete progressing. You will notice a few waves in the Olympic lifts. I am doing two things here. My main reason is to simulate a competition. Sometimes a three-kilo jump can cause an athlete to be twelve attempts out. I want them prepared to make those waves. The second reason is the post activation potentiation they receive from the first wave. The first wave excites the nervous system, causing it to react more efficiently the next time around. I first experienced this phenomenon training with two-time Olympian Wes Barnett. However, it was Charles Poliquin who taught me the science behind it. The snatch and clean pulls are now from blocks, so you can save your back for the focus of the phase - the Olympic lifts. The recovery squats are paused longer, and the intensity is less. With a ten-second pause I am obviously looking for recovery and positioning. I want the legs recovered, and I want your mobility to be as optimal as possible. After week ten I will start to drop even more of the accessory work to allow for total recovery. Weeks eleven and twelve are designed to stimulate total recovery. This is where I want the athlete to experience supercompensation. The muscles have been destroyed throughout the training cycle, and now it’s time to put them back together. It is time to taper, recover, and crush personal records!
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#SQUATEVERYDAY MODERATE VOLUME POWERLIFTING
This program is designed to get you powerlifters strong and jacked! The easiest way to get stronger is to add muscle mass, and this plan will do that. But this program will also make you more efficient at squatting. If you want to push your squat through the roof while getting your deadlift and bench up as well, this is the program. Let’s look at the first four-week block.
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WEEK 1 DAY 1
Back Squat with Belt
5RM (1st rep paused 5 sec), then -10% for 2 x 5 not paused
Bench Press
5RM (1st rep paused 5 sec), then -10% for 2 x 5 not paused
Wide Goodmorning
3x8
Lunges
200m
Upper Muscular Imbalance Superset
Pull-Ups (close, pronated grip) - 3 x 5-8 ss KB Upright Rows - 3 x 10
DAY 2 Front Squat with Belt
1RM with 5 sec pause (RPE 7-8)
Incline Bench
95lb/65lb for 10 close - 10 medium 10 wide (without rest) x 3 sets
Back and Shoulder Work Superset
DB or KB Z-Press - 3 x 8 (each arm) ss Pull-Ups (wide pronated grip) - 3 x 5-8
Back and Shoulder Work Superset
DB Power Cleans - 3 x 10 ss Bentover Rows - 3 x 10
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Bench Press with 60 Sec Rest
60% for 8 x 3, working up heavy but no misses
Deadlift - Paused 2 Sec 2 Inches off Floor
70% for 6 x 1 (EMOM, work up heavy but not past 90%)
Arm Work Superset
DB Tricep Extensions - 4 x 10 ss Fat Bar Curls - 4 x 10
Arm Work Superset
Overhead Tricep Extensions - 4 x 10 ss Incline Curls - 4 x 10
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (no pause, RPE 8)
Core Muscular Imbalance
Unilateral KB OH Carries - 3 x 40 yards (each arm)
Plank
3 x 45-60 seconds
BB, KB, or DB Glute Bridge
3 x 15
DB or KB Pullover
3 x 12
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low or High Bar Back Squat without Belt
1RM with 50lb of Chain (paused 3 sec), then -20% for 3 not paused
2-Board Bench Press
5RM
Closegrip Bench
10RM, then -15% for 10+
Deadlift from Blocks with Bar at Knee
5RM
GHD
3-5 x 8-10
Lunges
400m
DAY 6 OH Squat Variation Max Effort
1RM with 5 sec pause, then -20% for 3 not paused
Core Muscular Imbalance
Unilateral Farmer Walks - 3 x 40 yards (each arm)
Back Work Superset
Pull-Ups (supinated grip) - 4 x submaximal reps ss One-Arm Rows - 4 x 10 (1 sec pause at top)
Arm Work Superset
Ring or Regular Dips - 5 x 8-10 ss Concentration Curls - 5 x 10
OPTIONAL DAY 7 Thruster or Cluster
3RM, then -15% for 3
Shoulder Work Superset
Plate Raises - 3 x 10 ss DB Lateral Raises - 3 x 10
Cardio, GPP, HIIT
(See List in Appendix)
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WEEK 2 DAY 1
Back Squat with Belt
5RM (1st rep paused 5 sec), then -10% for 3 x 5 not paused
Bench Press
5RM (1st rep paused 5 sec), then -10% for 3 x 5 not paused
Wide Goodmorning
3x8
Lunges
200m
Upper Muscular Imbalance Superset
Pull-Ups (close, pronated grip) - 3 x 5-8 ss KB Upright Rows - 3 x 10
DAY 2 Front Squat with Belt
1RM with 5 sec pause (RPE 7-8)
Incline Bench
95lb/65lb for 10 close - 10 medium 10 wide (without rest) x 3 sets
Back and Shoulder Work Superset
DB or KB Z-Press - 3 x 8 (each arm) ss Pull-Ups (wide pronated grip) - 3 x 5-8
Back and Shoulder Work Superset
DB Power Cleans - 3 x 10 ss Bentover Rows - 3 x 10
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Bench Press with 60 Sec Rest
60% for 10 x 3, working up heavy but no misses
Deadlift - Paused 2 Sec 2 Inches off Floor
70% for 8 x 1 (EMOM, work up heavy but not past 90%)
Arm Work Superset
DB Tricep Extensions - 4 x 10 ss Fat Bar Curls - 4 x 10
Arm Work Superset
Overhead Tricep Extensions - 4 x 10 ss Incline Curls - 4 x 10
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (no pause, RPE 8)
Core Muscular Imbalance
Unilateral KB OH Carries - 3 x 40 yards (each arm)
Plank
3 x 45-60 seconds
BB, KB, or DB Glute Bridge
3 x 15
DB or KB Pullover
3 x 12
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low or High Bar Back Squat without Belt
1RM with 50lb of Chain (paused 3 sec), then -20% for 3 not paused
2-Board Bench Press
5RM
Closegrip Bench
10RM, then -15% for 10+
Deadlift from Blocks with Bar at Knee
5RM
GHD
3-5 x 8-10
Lunges
400m
DAY 6 OH Squat Variation Max Effort
1RM with 5 sec pause, then -20% for 3 not paused
Core Muscular Imbalance
Unilateral Farmer Walks - 3 x 40 yards (each arm)
Back Work Superset
Pull-Ups (supinated grip) - 4 x submaximal reps ss One-Arm Rows - 4 x 10 (1 sec pause at top)
Arm Work Superset
Ring or Regular Dips - 5 x 8-10 ss Concentration Curls - 5 x 10
OPTIONAL DAY 7 Thruster or Cluster
3RM, then -15% for 3
Shoulder Work Superset
Plate Raises - 3 x 10 ss DB Lateral Raises - 3 x 10
Cardio, GPP, HIIT
(See List in Appendix)
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WEEK 3 DAY 1
Back Squat with Belt
5RM (1st rep paused 3 sec), then -10% for 4 x 5 not paused
Bench Press
5RM (1st rep paused 3 sec), then -10% for 4 x 5 not paused
Wide Goodmorning
3x8
Lunges
200m
Upper Muscular Imbalance Superset
Pull-Ups (close, pronated grip) - 3 x 5-8 ss KB Upright Rows - 3 x 10
DAY 2 Front Squat with Belt
1RM with 3 sec pause (RPE 8)
Incline Bench
95lb/65lb for 10 close - 10 medium 10 wide (without rest) x 3 sets
Back and Shoulder Work Superset
DB or KB Z-Press - 3 x 8 (each arm) ss Pull-Ups (wide pronated grip) - 3 x 5-8
Back and Shoulder Work Superset
DB Power Cleans - 3 x 10 ss Bentover Rows - 3 x 10
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Bench Press with 60 Sec Rest
60% for 12 x 3, working up heavy but no misses
Deadlift - Paused 2 Sec 2 Inches off Floor
70% for 10 x 1 (EMOM, work up heavy but not past 90%)
Arm Work Superset
DB Tricep Extensions - 4 x 10 ss Fat Bar Curls - 4 x 10
Arm Work Superset
Overhead Tricep Extensions - 4 x 10 ss Incline Curls - 4 x 10
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (no pause, RPE 8-9)
Core Muscular Imbalance
Unilateral KB OH Carries - 3 x 40 yards (each arm)
Plank
3 x 45-60 seconds
BB, KB, or DB Glute Bridge
3 x 15
DB or KB Pullover
3 x 12
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low or High Bar Back Squat without Belt
1RM with 50lb of Chain (paused 1 sec), then -20% for 2 x 3 not paused
2-Board Bench Press
3RM
Closegrip Bench
8RM, then -15% for 8+
Deadlift from Blocks with Bar at Knee
3RM
GHD
3-5 x 8-10
Lunges
400m
DAY 6 OH Squat Variation Max Effort
1RM with 3 sec pause, then -20% for 3 not paused
Core Muscular Imbalance
Unilateral Farmer Walks - 3 x 40 yards (each arm)
Back Work Superset
Pull-Ups (supinated grip) - 4 x submaximal reps ss One-Arm Rows - 4 x 10 (1 sec pause at top)
Arm Work Superset
Ring or Regular Dips - 5 x 8-10 ss Concentration Curls - 5 x 10
OPTIONAL DAY 7 Thruster or Cluster
3RM, then -15% for 2 x 3
Shoulder Work Superset
Plate Raises - 3 x 10 ss DB Lateral Raises - 3 x 10
Cardio, GPP, HIIT
(See List in Appendix)
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WEEK 4 DAY 1 Back Squat with Belt
5RM (no pause), then -10% for 2 x 5
Bench Press
5RM (no pause), then -10% for 2 x 5
Wide Goodmorning
3x8
Lunges
200m
Upper Muscular Imbalance Superset
Pull-Ups (close, pronated grip) - 3 x 5-8 ss KB Upright Rows - 3 x 10
DAY 2 Front Squat with Belt
1RM with 3 sec pause (RPE 8)
Incline Bench
Off
Back and Shoulder Work Superset
DB or KB Z-Press - 3 x 8 (each arm) ss Pull-Ups (wide pronated grip) - 3 x 5-8
Back and Shoulder Work Superset
DB Power Cleans - 3 x 10 ss Bentover Rows - 3 x 10
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
1RM with 3 sec pause
Bench Press with 60 Sec Rest
60% for 6 x 3, working up heavy but no misses
Deadlift - Paused 2 Sec 2 Inches off Floor
70% for 5 x 1 (EMOM, work up heavy but not past 85%)
Arm Work Superset
DB Tricep Extensions - 4 x 10 ss Fat Bar Curls - 4 x 10
Arm Work Superset
Overhead Tricep Extensions - 4 x 10 ss Incline Curls - 4 x 10
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DAY 4 Front Squat with Belt
Work up to 90% of 1RM with 50lb of Chain, then remove chains and max
Core Muscular Imbalance
Unilateral KB OH Carries - 3 x 40 yards (each arm)
Plank
3 x 45-60 seconds
BB, KB, or DB Glute Bridge
3 x 15
DB or KB Pullover
3 x 12
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low or High Bar Back Squat without Belt
1RM with 50lb of Chain
2-Board Bench Press
1RM
Closegrip Bench
8RM, then -10% for 8
Deadlift from Blocks with Bar at Knee
3RM
GHD
3-5 x 8-10
Lunges
400m
DAY 6 OH Squat Variation Max Effort
1RM with 3 sec pause
Core Muscular Imbalance
Unilateral Farmer Walks - 3 x 40 yards (each arm)
Back Work Superset
Pull-Ups (supinated grip) - 4 x submaximal reps ss One-Arm Rows - 4 x 10 (1 sec pause at top)
Arm Work Superset
Ring or Regular Dips - 5 x 8-10 ss Concentration Curls - 5 x 10
OPTIONAL DAY 7 Thruster or Cluster
3RM
Shoulder Work Superset
Plate Raises - 3 x 10 ss DB Lateral Raises - 3 x 10
Cardio, GPP, HIIT
(See List in Appendix)
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Once again, we are using days two and four for recovery days in the squat. We are using front squats because we want the focus on the competition back squat. Front squats are great for taking pressure off the low back while emphasizing full range of motion. I’m again using the Rate of Perceived Exertion scale (see appendix A for more info) to let you know my exact expectations. It’s important you follow the plan. If you go balls-to-the-wall every day, you are going to get beat up really quickly. That’s not my intention. I want you to get better at the movement of squatting, while staying recovered and gaining strength. As you will see, frequency is important in the bench press as well. We are using the conjugate method to keep the body from adapting to the workout too soon. Bench press is technique driven just like the squat. If you become more efficient at the movement, you will push more weight. Basically we are using the repetition method, daily undulating periodization, the dynamic method, and the max effort method to make the perfect bench press routine. Personally, I would pause every rep in the bench press - especially if you are going to compete. You will get better at pausing if you practice it. I did this so much I was better at pausing than touch-and-go. Day two is a recovery day. You are using light weight for high reps with a variety of different grips. The goal here is active recovery. You are simply increasing blood flow to the same region that was damaged without creating any more damage. It’s the same reason I prescribe the lunges. The ligaments and tendons will be strengthened from the high rep count as well. The max effort day starts with a movement designed to prepare the central nervous system for heavy weights. The cool thing is by rotating the exercise or rep scheme you are able to go heavy year round. #SquatEveryDay: Variations in Intensity and Volume
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We are starting the first block with board presses. For raw benching I don’t like to go higher than a two-board because there isn’t enough range of motion to correlate to a raw bench. After the board pressing, it’s straight back to the repetition method with closegrip bench. You will notice that the down set has a little + symbol next to it. That means you are being asked to perform as many reps past the prescribed amount as possible. Deadlifts are slightly harder to recover from than squats and bench press. We will stick with twice per week, focusing on a dynamic day and a max effort day. Deadlifts are easily increased by strengthening the supportive musculature - so goodmornings, RDLs, and glute/ham raises directly affect the deadlift in a positive way. I like using the every-minute-on-the-minute (EMOM) principle when deadlifting. There isn’t a big eccentric portion to the deadlift, so there aren’t a lot of benefits from the repetition method. I like using multiple singles, so the athlete can perfect the technique of the deadlift. To get better at deadlifting, I suggest perfecting the movement while focusing on the hypertrophy of all the supportive musculature. Powerlifting has one distinct advantage over weightlifting, and that is the “jacked factor.” Powerlifters look way cooler than weightlifters. Extra muscle mass can sometimes get in the way for weightlifters, but that extra beef is just what the doctor ordered for powerlifters. That’s why I am able to prescribe so much accessory work. It’s jacked and tan time, baby! Two things are important for shoulder health in the powerlifting world. External rotation and rowing are both needed to counter the internal rotation and the pressing of the bench press. Most people understand the rowing portion of shoulder health, but most neglect the external rotation. We keep things easy with dumbbell power cleans. The goal is to raise the elbow until the humerus is parallel to the floor. Then externally rotate until the dumbbell is pointed toward the ceiling with the arm forming a right angle. A common mistake is dropping the elbow during the external rotation. #SquatEveryDay: Variations in Intensity and Volume
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To strengthen the bench press, it’s important to focus on the deltoids, triceps, and the latissimus dorsi. The deltoids need to be strong to take the pounding of the bench press, not to mention assisting in the movement itself. Triceps are a massive mover in the bench press. Triceps extend the elbow, and that’s basically what happens during the bench press. I knew a lifter years ago who had massive triceps. He didn’t have really big pecs, but he could bench press over 600 pounds raw. That’s when I learned the importance of triceps. His name was Kenny Patterson, and he was famous for his direct triceps work. I know people who focused on triceps extension work, and I have known people who focused on bench-specific triceps work like closegrip bench. I don’t take chances, so I add them both. I still use accessory work to target weaknesses, strengthen the core, improve scapula health, and improve hip health. The dumbbell pullovers strengthen the serratus anterior, which anchors the scapula to the ribcage. This keeps the shoulders in a healthy plane. I am asking you to pause the rows at the top to strengthen the rhomboids. Along with the serratus anterior, the rhomboids anchor the scapula to the spine in a way that optimizes shoulder health. Overhead squats and carries are important to ensure proper posture for cervical spine and shoulder health. The goal is to never acquire the internally rotated arms that a lot of big benchers possess. The overhead carries strengthen the core from the fingertips to the toes, while encouraging a functional posture. The lunges and one-arm carries are programmed to optimize healthy hips and to strengthen the core. Now is a good time to go on my rant about the word “core.” Let me first tell you what the core isn’t. It is not “just the abdominals.” It is every muscle that supports the spine and pelvis in a functional and upright way. I am not trying to encourage a lot of flexion of the spine. I want extension of the spine, but not extreme extension. I am looking for a neutral and stable spine. Any kind of carry will strengthen the core like nothing else. #SquatEveryDay: Variations in Intensity and Volume
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One-arm work will help the hips move up and down by strengthening the quadratus lumborum. Most powerlifters never move this way because all we do are bilateral and close-chained exercises. Over time the QL becomes dysfunctional from lack of use, making it susceptible to injury. Unilateral work is also designed to avoid asymmetries because asymmetries are the quickest way to get injured.
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WEEK 5 DAY 1 Back Squat with Belt
3RM (1st rep paused 5 sec), then -10% for 2 x 3 not paused
Bench Press
3RM (1st rep paused 5 sec), then -10% for 2 x 3 not paused
Wide Goodmorning
4x6
Lunges
200m
Upper Muscular Imbalance Superset
Pull-Ups (close, pronated grip) - 3 x 5-8 ss KB Upright Rows - 3 x 10
DAY 2 Front Squat with Belt
1RM with 3 sec pause (RPE 7)
Incline Bench
95lb/65lb for 10 close - 10 medium 10 wide (without rest) x 3 sets
Back and Shoulder Work Superset
DB Pullovers - 3 x 10 ss Pull-Ups (wide pronated grip) - 3 x submaximal reps
Back and Shoulder Work Superset
Seated DB Power Cleans - 3 x 10 ss Bentover, T-Bar, or Seated Rows - 3 x 10
Core Muscular Imbalance
Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
DAY 3 High Bar Back Squat with Belt
1RM (paused 3 sec), then -20% for 2 x 3 not paused
Bench Press (Add 25lb of Chain) with 60 Sec Rest
60% for 6 x 3, then 2 x 2, and 2 x 1, working up heavy but no misses
Deadlift - Paused 2 Sec at Knee
70% for 6 x 1 (EMOM, work up heavy but not past 90%)
Arm Work Superset
Lying Curl Bar Tricep Extension - 4 x 10 ss Fat Bar Curls - 4 x 10
Arm Work Superset
Band Pushdowns - 4 x 20 ss DB Hammer Curls - 4 x 10
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (paused 5 sec, RPE 7)
Core Muscular Imbalance
Unilateral KB OH Squats - 3 x 8 (each arm)
Plank with Band Lat Pull
3 x 30 seconds (each side)
BB, KB, or DB Unilateral Glute Bridge
3 x 10 (each leg)
Band Pull-aparts
3 x 15
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low or High Bar Back Squat with Belt
1RM with 40-60lb of Bands (paused 3 sec), then -20% for 2 x 3 not paused
1-Board Bench Press
5RM
Closegrip Bench
5RM, then -15% for 5+
Deadlift from 6-Inch Blocks
5RM
GHD
3 x 8-10
Lunges
200m
DAY 6 OH Squat Variation Max Effort
3RM (1st rep paused 5 sec), then -10% for 2 x 3 not paused
Core Muscular Imbalance
Suitcase Deadlifts (start out light) - 3 x 8 (each arm)
Back Work Superset
Pull-Ups (supinated grip) - 3 x submaximal reps ss KB Batwing Rows - 3 x 10 (1 sec pause at top)
Arm Work Superset
DB Tricep Extensions - 5 x 8 ss Seated DB Curls - 5 x 10
OPTIONAL DAY 7 Thruster or Cluster
1RM (paused 3 sec in bottom), then -25% for 3 not paused
Shoulder Work Superset
Plate Lateral Raises - 3-4 x 10
Cardio, GPP, HIIT
(See List in Appendix)
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WEEK 6 DAY 1 Back Squat with Belt
3RM (1st rep paused 5 sec), then -10% for 3 x 3 not paused
Bench Press
3RM (1st rep paused 5 sec), then -10% for 3 x 3 not paused
Wide Goodmorning
4x6
Lunges
400m
Upper Muscular Imbalance Superset
Pull-Ups (close, pronated grip) - 3 x 5-8 ss KB Upright Rows - 3 x 10
DAY 2 Front Squat with Belt
1RM with 3 sec pause (RPE 8)
Incline Bench
95lb/65lb for 10 close - 10 medium 10 wide (without rest) x 3 sets
Back and Shoulder Work Superset
DB Pullovers - 3 x 10 ss Pull-Ups (wide pronated grip) - 3 x submaximal reps
Back and Shoulder Work Superset
Seated DB Power Cleans - 3 x 10 ss Bentover, T-Bar, or Seated Rows - 3 x 10
Core Muscular Imbalance
Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
DAY 3 High Bar Back Squat with Belt
1RM (paused 3 sec), then -20% for 2 x 3 not paused
Bench Press (Add 25lb of Chain) with 60 Sec Rest
60% for 7 x 3, then 3 x 2, and 2 x 1, working up heavy
Deadlift - Paused 2 Sec at Knee
70% for 8 x 1 (EMOM, work up heavy but no misses)
Arm Work Superset
Lying Curl Bar Tricep Extension - 4 x 10 ss Fat Bar Curls - 4 x 10
Arm Work Superset
Band Pushdowns - 4 x 20 ss DB Hammer Curls - 4 x 10
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (paused 5 sec, RPE 8)
Core Muscular Imbalance
Unilateral KB OH Squats - 3 x 8 (each arm)
Plank with Band Lat Pull
3 x 30 seconds (each side)
BB, KB, or DB Unilateral Glute Bridge
3 x 10 (each leg)
Band Pull-aparts
3 x 15
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low or High Bar Back Squat with Belt
1RM with 40-60lb of Bands (no pause), then remove bands and max
1-Board Bench Press
5RM
Closegrip Bench
5RM, then -15% for 5+
Deadlift from 6-Inch Blocks
5RM
GHD
3 x 8-10
Lunges
200m
DAY 6 OH Squat Variation Max Effort
3RM (1st rep paused 5 sec), then -10% for 2 x 3 not paused
Core Muscular Imbalance
Suitcase Deadlifts (start out light) - 3 x 8 (each arm)
Back Work Superset
Pull-Ups (supinated grip) - 3 x submaximal reps ss KB Batwing Rows - 3 x 10 (1 sec pause at top)
Arm Work Superset
DB Tricep Extensions - 5 x 8 ss Seated DB Curls - 5 x 10
OPTIONAL DAY 7 Thruster or Cluster
1RM (paused 3 sec in bottom), then -25% for 3 not paused
Shoulder Work Superset
Plate Lateral Raises - 3-4 x 10
Cardio, GPP, HIIT
(See List in Appendix)
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WEEK 7 DAY 1 Back Squat with Belt
3RM (1st rep paused 3 sec), then -10% for 4 x 3 not paused
Bench Press
3RM (1st rep paused 3 sec), then -10% for 4 x 3 not paused
Wide Goodmorning
4x6
Lunges
400m
Upper Muscular Imbalance Superset
Pull-Ups (close, pronated grip) - 3 x 5-8 ss KB Upright Rows - 3 x 10
DAY 2 Front Squat with Belt
1RM with 3 sec pause (RPE 9)
Incline Bench
95lb/65lb for 10 close - 10 medium 10 wide (without rest) x 3 sets
Back and Shoulder Work Superset
DB Pullovers - 3 x 10 ss Pull-Ups (wide pronated grip) - 3 x submaximal reps
Back and Shoulder Work Superset
Seated DB Power Cleans - 3 x 10 ss Bentover, T-Bar, or Seated Rows - 3 x 10
Core Muscular Imbalance
Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
DAY 3 High Bar Back Squat with Belt
1RM (paused 1 sec), then -20% for 2 x 3 not paused
Bench Press (Add 25lb of Chain) with 60 Sec Rest
60% for 8 x 3, then single up heavy with no misses, then drop chains and max
Deadlift - Paused 2 Sec at Knee
70% for 10 x 1 (EMOM, work up)
Arm Work Superset
Lying Curl Bar Tricep Extension - 4 x 10 ss Fat Bar Curls - 4 x 10
Arm Work Superset
Band Pushdowns - 4 x 20 ss DB Hammer Curls - 4 x 10
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (paused 5 sec, RPE 9)
Core Muscular Imbalance
Unilateral KB OH Squats - 3 x 8 (each arm)
Plank with Band Lat Pull
3 x 30 seconds (each side)
BB, KB, or DB Unilateral Glute Bridge
3 x 10 (each leg)
Band Pull-aparts
3 x 15
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low or High Bar Back Squat with Belt
1RM with 40-60lb of Bands, then remove bands and max
1-Board Bench Press
3RM
Closegrip Bench
5RM, then -15% for 5+
Deadlift from 6-Inch Blocks
3RM
GHD
3 x 8-10
Lunges
200m
DAY 6 OH Squat Variation Max Effort
3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Core Muscular Imbalance
Suitcase Deadlifts (start out light) - 3 x 8 (each arm)
Back Work Superset
Pull-Ups (supinated grip) - 3 x submaximal reps ss KB Batwing Rows - 3 x 10 (1 sec pause at top)
Arm Work Superset
DB Tricep Extensions - 5 x 8 ss Seated DB Curls - 5 x 10
OPTIONAL DAY 7 Thruster or Cluster
1RM (paused 3 sec in bottom), then -25% for 3 not paused
Shoulder Work Superset
Plate Lateral Raises - 3-4 x 10
Cardio, GPP, HIIT
(See List in Appendix)
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WEEK 8 DAY 1
Back Squat with Belt
3RM, then -10% for 2 x 3
Bench Press
3RM, then -10% for 2 x 3
Wide Goodmorning
4x6
Lunges
400m
Upper Muscular Imbalance Superset
Pull-Ups (close, pronated grip) - 3 x 5-8 ss KB Upright Rows - 3 x 10
DAY 2 Front Squat with Belt
1RM with 3 sec pause (RPE 7)
Incline Bench
Off
Back and Shoulder Work Superset
DB Pullovers - 3 x 10 ss Pull-Ups (wide pronated grip) - 3 x submaximal reps
Back and Shoulder Work Superset
Seated DB Power Cleans - 3 x 10 ss Bentover, T-Bar, or Seated Rows - 3 x 10
Core Muscular Imbalance
Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
DAY 3 High Bar Back Squat with Belt
1RM
Bench Press (Add 25lb of Chain) with 60 Sec Rest
60% for 6 x 3, working up heavy but no misses
Deadlift - Paused 2 Sec at Knee
70% for 5 x 1 (EMOM, work up but not past 85%)
Arm Work Superset
Lying Curl Bar Tricep Extension - 4 x 10 ss Fat Bar Curls - 4 x 10
Arm Work Superset
Band Pushdowns - 4 x 20 ss DB Hammer Curls - 4 x 10
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (paused 5 sec, RPE 7)
Core Muscular Imbalance
Unilateral KB OH Squats - 3 x 8 (each arm)
Plank with Band Lat Pull
3 x 30 seconds (each side)
BB, KB, or DB Unilateral Glute Bridge
3 x 10 (each leg)
Band Pull-aparts
3 x 15
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low or High Bar Back Squat with Belt
1RM with 40-60lb of Bands
1-Board Bench Press
1RM
Closegrip Bench
5RM, then -10% for 5
Deadlift from 6-Inch Blocks
1RM
GHD
3 x 8-10
Lunges
200m
DAY 6 OH Squat Variation Max Effort
3RM (1st rep paused 3 sec)
Core Muscular Imbalance
Suitcase Deadlifts (start out light) - 3 x 8 (each arm)
Back Work Superset
Pull-Ups (supinated grip) - 3 x submaximal reps ss KB Batwing Rows - 3 x 10 (1 sec pause at top)
Arm Work Superset
DB Tricep Extensions - 5 x 8 ss Seated DB Curls - 5 x 10
OPTIONAL DAY 7 Thruster or Cluster
1RM (no pause)
Shoulder Work Superset
Plate Lateral Raises - 3-4 x 10
Cardio, GPP, HIIT
(See List in Appendix)
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It’s time to build some strength during this phase. We are looking to increase frequency, efficiency, and push the intensity while we are at it. This phase is designed to take all the muscle you added during the first four weeks and make it functionally strong. There’s one thing that I want to point out about day three. When you see the words work up, I realize that is slightly vague. I want to address the best way to approach it. Let’s look at this example: Bench Press (Add 25lb of Chain) with 60 Sec Rest
60% for 6 x 3, then 2 x 2, and 2 x 1, working up heavy but no misses
As you can see, this example says to start at 60% for six sets of three reps, then progress to two sets of two reps, and end with two singles. Let’s pretend that you bench press 300lb, so you would start with 180lb + chains. I would take these sets and reps: 180lb + chains for 4 x 3 190lb + chains for 2 x 3 200lb + chains for 1 x 2 210lb + chains for 1 x 2 230lb + chains for a single 240lb + chains for a single The focus on this day is speed, but I still want some quality time spent around the 80%+ range for the CNS to receive a stimulus. Something else I would like to point out is day seven is completely optional. It is mainly for active recovery. If you would rather do some mobility at home and just rest, that’s ok too. It’s an individual decision. The accessory work has changed a bit, but the goals are the same: target weaknesses, stabilize the scapula, and protect the low back. I love the dumbbell fat grip overhead carries. The fat grip forces your gripping musculature to adapt to the wider grip, which causes more fiber recruitment. #SquatEveryDay: Variations in Intensity and Volume
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Suitcase deadlifts are great for strengthening the core, creating symmetry, and keeping the hips healthy. The asymmetrical pull strengthens the glutes, obliques, and the quadratus lumborum muscles responsible for lifting the hips. When you only move bilaterally like in a squat or deadlift, some muscles can become dormant. This can put the QL at risk of injury because it becomes weak from lack of use. Batwing rows are a functional exercise to strengthen the lats and the rhomboids. They are performed on an inclined bench. The athlete will lie prone on the incline bench with kettlebells grasped in hand. The goal is to row the kettlebells as high as possible with the thought of rowing until the athlete’s thumbs touch their armpits. At that position the goal is to pause for one to three seconds. This isometric contraction is designed to strengthen the rhomboids. The rhomboids are typically weak in today’s athlete due to sitting at the computer and watching too much television. Weak rhomboids are the culprits of several shoulder injuries we see popping up all over the place nowadays.
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WEEK 9 DAY 1
Back Squat with No Belt
1RM, then -20% for 2 x 3
Bench Press - Competition Grip and Pause
1RM, then -20% for 2 x 3
Kang Squat
Start with 30% of Back Squat and work up - 3 x 8
Lunges
200m
Upper Muscular Imbalance Superset
Alternating Grip Pull-Ups - 4 x submaximal reps ss Band or Cable Facepulls - 4 x 15
DAY 2 Front Squat with Belt
1RM (RPE 8-9)
High Rep Flat Bench
95lb/65lb for 10 close - 10 medium 10 wide (without rest) x 3 sets
Back and Shoulder Work Superset
Seated DB Clean and Press - 3 x 10 ss Pull-Ups (wide pronated grip) - 3 x submaximal reps
Bentover, T-Bar, or Seated Rows
3 x 10
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
1RM (paused 5 sec), then -20% for 2 x 3 not paused
Bench Press (Add Mini-Bands Doubled and Pause All Reps) with 60 Sec Rest
50% for 8 x 3, working up heavy but no misses
Deadlift
70% for 8 x 1 (EMOM, work up heavy but not past 90%)
Arm Work Superset
Closegrip Floor Press - 4 x 8 ss DB Hammer Curls - 4 x 8
Arm Work Superset
Band Pushdowns - 4 x 20 ss DB Hammer Curls - 4 x 10
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DAY 4 Front Squat with Belt
1RM (paused 10 sec, RPE 7)
Core Muscular Imbalance
Unilateral Fat Grip DB Waiter Squats - 3 x 8 (each arm)
Side Plank Band Rows
3 x 20 seconds (each side)
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low or High Bar Back Squat with Belt
1RM with 25lb per side of weight releasers, then -20% of bar weight for 3
Slingshot Bench Press
5RM
Closegrip Bench
3RM, then -15% for 3+
Deadlift from 2-Inch Blocks
3RM
GHD
3x8
Lunges
300m
DAY 6 OH Squat Variation Max Effort
Snatch Grjp Thruster to OH Squat (paused 5 sec): 1RM
Core Muscular Imbalance
Suitcase Deadlifts from 6-Inch Deficit (start out light) - 3 x 5 (each arm)
Back Work Superset
Alternating Grip Pull-Ups - 3 x submaximal reps ss KB Batwing Rows - 3 x 10 (1 sec pause at top)
Arm Work Superset
DB Tricep Extensions - 5 x 8 ss Preacher Curls - 5 x 10
OPTIONAL DAY 7 Thruster or Cluster
1RM, then -25% for 3
Shoulder Work Superset
Arnold Press - 3 x 8
Cardio, GPP, HIIT
(See List in Appendix)
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WEEK 10 DAY 1
Back Squat with No Belt
1RM, then -20% for 3 x 3
Bench Press - Competition Grip and Pause
1RM, then -20% for 3 x 3
Kang Squat
Start with 33% of Back Squat and work up - 3 x 8
Lunges
200m
Upper Muscular Imbalance Superset
Alternating Grip Pull-Ups - 4 x submaximal reps ss Band or Cable Facepulls - 4 x 15
DAY 2 Front Squat with Belt
1RM (RPE 9-10)
High Rep Flat Bench
95lb/65lb for 10 close - 10 medium 10 wide (without rest) x 3 sets
Back and Shoulder Work Superset
Seated DB Clean and Press - 3 x 10 ss Pull-Ups (wide pronated grip) - 3 x submaximal reps
Bentover, T-Bar, or Seated Rows
3 x 10
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
1RM (paused 3 sec), then -20% for 3 x 3 not paused
Bench Press (Add Mini-Bands Doubled and Pause All Reps) with 60 Sec Rest
50% for 10 x 3, working up heavy but no misses
Deadlift
70% for 10 x 1 (EMOM, work up heavy but not past 90%)
Arm Work Superset
Closegrip Floor Press - 4 x 8 ss DB Hammer Curls - 4 x 8
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DAY 4 Front Squat with Belt
1RM (paused 10 sec, RPE 7)
Core Muscular Imbalance
Unilateral Fat Grip DB Waiter Squats - 3 x 8 (each arm)
Side Plank Band Rows
3 x 20 seconds (each side)
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low or High Bar Back Squat with Belt
1RM with 25lb per side of weight releasers, then -20% of bar weight for 2 x 3
Slingshot Bench Press
3RM
Closegrip Bench
3RM, then -15% for 3+
Deadlift from 2-Inch Blocks
1RM
GHD
3x8
Lunges
300m
DAY 6 OH Squat Variation Max Effort
Snatch Grjp Thruster to OH Squat (paused 3 sec): 1RM
Core Muscular Imbalance
Suitcase Deadlifts from 6-Inch Deficit (start out light) - 3 x 5 (each arm)
Back Work Superset
Alternating Grip Pull-Ups - 3 x submaximal reps ss KB Batwing Rows - 3 x 10 (1 sec pause at top)
Arm Work Superset
DB Tricep Extensions - 5 x 8 ss Preacher Curls - 5 x 10
OPTIONAL DAY 7 Thruster or Cluster
1RM, then -25% for 3
Shoulder Work Superset
DB Triangles - 3 x 8
Cardio, GPP, HIIT
(See List in Appendix)
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WEEK 11 DAY 1 Back Squat with No Belt
1RM, then -20% for 4 x 3
Kang Squat
Start with 35% of Back Squat and work up - 4 x 5
Upper Muscular Imbalance Superset
Alternating Grip Pull-Ups - 4 x submaximal reps ss Band or Cable Facepulls - 4 x 15
DAY 2 Bench Press - Competition Grip and Pause
1RM, then -20% for 4 x 3
Back and Shoulder Work Superset
Seated DB Clean and Press - 3 x 10 ss Pull-Ups (wide pronated grip) - 3 x submaximal reps
Bentover, T-Bar, or Seated Rows
3 x 10
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
1RM (paused 1 sec), then -20% for 4 x 3 not paused
Deadlift
70% for 12 x 1 (EMOM, work up)
Core Muscular Imbalance
Unilateral Fat Grip DB Waiter Squats - 3 x 8 (each arm)
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DAY 4 Bench Press (Add Mini-Bands Doubled and Pause All Reps) with 60 Sec Rest
50% for 12 x 3, working up heavy but no misses
Arm Work Superset
Closegrip Floor Press - 4 x 8 ss DB Hammer Curls - 4 x 8
KB Batwing Rows with 2 Sec Pause at Top
3 x 10
Side Plank Band Rows
3 x 20 seconds (each side)
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low or High Bar Back Squat with Belt
1RM with 25lb per side of weight releasers
Deadlift from 2-Inch Blocks
1RM
Core Muscular Imbalance
Suitcase Deadlifts from 6-Inch Deficit (start out light) - 3 x 5 (each arm)
GHD
3x8
DAY 6 Slingshot Bench Press
1RM, then -20% for 3
Closegrip Bench
3RM, then -10% for 3
Seated Rows
3 x 10
Arm Work Superset
Band Pushdowns - 3 x 15 ss DB Curls - 3 x 10
OPTIONAL DAY 7 Thruster or Cluster
1RM, then -25% for 3
Shoulder Work Superset
DB Triangles - 3 x 8
Cardio, GPP, HIIT
(See List in Appendix)
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WEEK 12 DAY 1
Back Squat with No Belt
Work up to 90% for 1
Bench Press - Competition Grip and Pause
Work up to 85% of 1RM for 1
DAY 2 Front Squat with Belt
Work up to 85% for 1
Seated DB Clean and Press
3 x 10
Bentover, T-Bar, or Seated Rows
3 x 10
DAY 3 High Bar Back Squat with Belt
Work up to 85% for 1
Bench Press (No Bands Pause All Reps) with 60 Sec Rest
65% for 6 x 3
Deadlift
70% for 5 x 1 (EMOM, work up but not past 85%)
DAY 4 Front Squat with Belt
Work up to 75% for 1
GPP
(See List in Appendix) Sled Work preferred - only 2 sets forwards and backwards
DAY 5 Squat
Max
Bench
Max
Deadlift
Max
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OK - it’s time to taper and hit some big numbers. Face pulls are performed with bands or preferably with cables. You will pull the band or cable toward the face, finishing with the hands near the ears and elbows high. When finished, the humerus will be parallel to the floor. You will need to use a rope attachment for cables or independent handles for bands because your hands will need to move out to the sides of your face. These are great for strengthening the rhomboids and the muscles responsible for external rotation. This exercise is great for shoulder health to counter the effects of high volume bench press. I learned about kang squats from my mentor, Coach Don McCauley. These are great for the posterior chain. Here’s how they are performed. First you will hinge at the hip as in a goodmorning. When you are hinged as much as possible while keeping a flat back, you will sit directly into a squat. You will then go back up from a squat position directly into a hinged position. From there, you will extend at the hips and stand upright. Your posterior chain will be on fire the next day. Start out with the indicated percentage of your one-rep maximum back squat. If you are able to comfortably perform the prescribed reps, you can slowly progress. I recommend increases of 5-10lb at most. This exercise is amazing, but it must be progressed slowly. Any movement requiring tonnage to be placed on the low back must be progressed slowly. Week eleven is when the taper really begins. Here we are separating the bench press from the squat and deadlift. I want total focus placed on the individual movements, and we are hoping to hit some big numbers. The final week we are tapering volume and intensity to allow for total recovery and personal records to be hit during day five.
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#SQUATEVERYDAY MODERATE VOLUME SUPER TOTAL
I personally love the super total because it combines the skill of weightlifting with the absolute brute strength of powerlifting. It allows you to train for two sports, keeping the workouts fun and exciting. Both sports have massive amounts of benefits to the athlete. Weightlifting ensures awesome mobility and speed while powerlifting increases muscle mass and absolute strength. Personally, I believe that the ultimate strength athlete is decided with a super total. Guys like Mark Henry and Shane Hamman are perfect examples of strength and athleticism. I am sure that Samson would have killed a super total competition! The key is combining the exercises so as not to detract from one another. It’s a cool puzzle best pieced together by someone who has prepared for a super total competition. Let’s look at the entire twelve weeks, and then I will explain.
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WEEK 1 DAY 1 Warm Up with OH Squat Variations
2 Snatch Grip Push Presses to 1 OH Squat, work up to 75% of Snatch
Back Squat with Belt
5RM (1st rep paused 5 sec), then -10% for 2 x 5 not paused
Snatch
50% x 3, 60% x 3, 70% for 2 x 3, 77% x 2, 82% x 1
Bench Press
5RM (1st rep paused 5 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 10 ss Bentover Rows - 3 x 10
Walking Lunges
100m
DAY 2 Front Squat with Belt
1RM with 5 sec pause (RPE 7-8)
Clean
50% x 3, 60% x 3, 70% for 2 x 3, 77% x 2, 82% x 1
Jerk from Block - Paused 3 Sec in Catch
1RM, then -20% for 2 x 2
Jerk Recovery
5RM, then -10% for 5
Push Press
5RM, then -10% for 5
GPP
(See List in Appendix) Sled Work preferred
DAY 3 High Bar Back Squat with Belt
3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Bench Press (Pause All Reps)
60% for 8 x 3, working up heavy but no misses
Deadlift - Paused 2 Sec 2 Inches off Floor
70% for 6 x 1 (EMOM, working up but not past 90%)
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Dips - 3 x 10 ss KB High Pulls - 3 x 10 (lower more slowly than you pull up)
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DAY 4 Warm Up with OH Squat Variations
Work up to 70% for 3 reps with 1st rep paused 5 sec
Front Squat with Belt
1RM with 50lb of Chain
Snatch Max Effort
2 Snatch Pulls to Hang Snatch: 1RM, then -10% for 1 down set
Core Muscular Imbalance
Axle OH Carry - 3 x 20 yards forward and 20 yards backwards
GPP
(See List in Appendix) Sled or Prowler Work preferred
DAY 5 Low or High Bar Back Squat without Belt
1RM with 50lb of Chain (paused 3 sec), then -20% for 2 x 3 not paused
Clean and Jerk Max Effort
Clean, 3 Front Squats, and Jerk: 1RM, then -15% for 1 down set
Jerk Dip Squats
103% for 3 x 3
Snatch Pulls
95% for 3 x 3 with a 6 sec eccentric
DAY 6 OH Squat Variation Max Effort
1RM with 5 sec pause, then -20% for 3 not paused
2-Board Bench Press
5RM
Closegrip Bench
10RM, then -15% for 10+
Deadlift from Blocks (Bar at Knee)
5RM
RDL
3x8
Lunges
200m
OPTIONAL DAY 7 Thruster or Cluster
3RM, then -15% for 3
Core Muscular Imbalance
Unilateral Farmer Walks - 3 x 40 yards (each arm)
Cardio, GPP, HIIT
(See List in Appendix) Sled or Prowler
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WEEK 2 DAY 1 Warm Up with OH Squat Variations
2 Snatch Grip Push Presses to 1 OH Squat, work up to 78% of Snatch
Back Squat with Belt
5RM (1st rep paused 5 sec), then -10% for 3 x 5 not paused
Snatch
55% x 3, 65% x 3, 75% for 2 x 3, 80% for 2 x 2, 85% for 2 x 1
Bench Press
5RM (1st rep paused 5 sec), then -10% for 3 x 5 not paused
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 10 ss Bentover Rows - 3 x 10
Walking Lunges
100m
DAY 2 Front Squat with Belt
1RM with 5 sec pause (RPE 8)
Clean
55% x 3, 65% x 3, 75% for 2 x 3, 80% for 2 x 2, 85% for 2 x 1
Jerk from Block - Paused 3 Sec in Catch
1RM, then -20% for 2 x 2
Jerk Recovery
5RM, then -10% for 5
Push Press
5RM, then -10% for 5
GPP
(See List in Appendix) Sled Work preferred
DAY 3 High Bar Back Squat with Belt
3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Bench Press (Pause All Reps)
60% for 10 x 3, working up heavy but no misses
Deadlift - Paused 2 Sec 2 Inches off Floor
70% for 8 x 1 (EMOM, working up heavy but no misses)
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Dips - 3 x 10 ss KB High Pulls - 3 x 10 (lower more slowly than you pull up)
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DAY 4 Warm Up with OH Squat Variations
Work up to 73% for 3 reps with 1st rep paused 5 sec
Front Squat with Belt
1RM with 50lb of Chain
Snatch Max Effort
Snatch Pull to Snatch to Hang Snatch: 1RM, then -10% for 1 down set
Core Muscular Imbalance
Axle OH Carry - 3 x 20 yards forward and 20 yards backwards
GPP
(See List in Appendix) Sled or Prowler Work preferred
DAY 5 Low or High Bar Back Squat without Belt
1RM with 50lb of Chain (paused 3 sec), then -20% for 2 x 3 not paused
Clean and Jerk Max Effort
Clean, 2 Front Squats, and Jerk: 1RM, then -15% for 2 down sets
Jerk Dip Squats
105% for 3 x 3
Snatch Pulls
95% for 3 x 3 with a 6 sec eccentric
DAY 6 OH Squat Variation Max Effort
1RM with 5 sec pause, then -20% for 3 not paused
2-Board Bench Press
5RM
Closegrip Bench
10RM, then -15% for 10+
Deadlift from Blocks (Bar at Knee)
5RM
RDL
3x8
Lunges
200m
OPTIONAL DAY 7 Thruster or Cluster
3RM, then -15% for 3
Core Muscular Imbalance
Unilateral Farmer Walks - 3 x 40 yards (each arm)
Cardio, GPP, HIIT
(See List in Appendix) Sled or Prowler
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WEEK 3 DAY 1 Warm Up with OH Squat Variations
2 Snatch Grip Push Presses to 1 OH Squat, work up to 80% of Snatch
Back Squat with Belt
90% of 5RM for 5 (1st rep paused 3 sec), then -10% for 5 not paused
Snatch
50% x 3, 60% x 3, 65% for 2 x 3, 72% x 2, 80% x 1
Bench Press
90% of 5RM for 5 (1st rep paused 3 sec), then -10% for 5 not paused
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 10 ss Bentover Rows - 3 x 10
Walking Lunges
100m
DAY 2 Front Squat with Belt
1RM with 5 sec pause (RPE 8-9)
Clean
50% x 3, 60% x 3, 65% for 2 x 3, 72% x 2, 80% x 1
Jerk from Block - Paused 3 Sec in Catch
Work up to 90% for 1, then -20% for 2
Jerk Recovery
5RM, then -10% for 5
Push Press
Work up to 90% of 5RM for 2 x 5
GPP
(See List in Appendix) Sled Work preferred
DAY 3 High Bar Back Squat with Belt
3RM (1st rep paused 1 sec)
Bench Press (Pause All Reps)
60% for 6 x 3, working up heavy but no misses
Deadlift - Paused 2 Sec 2 Inches off Floor
70% for 10 x 1 (EMOM, working up heavy)
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Dips - 3 x 10 ss KB High Pulls - 3 x 10 (lower more slowly than you pull up)
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DAY 4 Warm Up with OH Squat Variations
Work up to 75% for 3 reps with 1st rep paused 3 sec
Front Squat with Belt
Work up to 90% of 1RM with 50lb of Chain for 1
Snatch Max Effort
Snatch to Hang Snatch: 1RM, then -10% for 2 down sets
Core Muscular Imbalance
Axle OH Carry - 3 x 20 yards forward and 20 yards backwards
GPP
(See List in Appendix) Sled or Prowler Work preferred
DAY 5 Low or High Bar Back Squat without Belt
1RM with 50lb of Chain (paused 1 sec), then -20% for 3 not paused
Clean and Jerk Max Effort
Clean, Front Squat, and Jerk: 1RM, then -15% for 2 down sets
Jerk Dip Squats
108% for 3 x 3
Snatch Pulls
95% for 3 x 3 with a 6 sec eccentric
DAY 6 OH Squat Variation Max Effort
1RM with 3 sec pause, then -20% for 3 not paused
2-Board Bench Press
3RM
Closegrip Bench
8RM, then -15% for 8+
Deadlift from Blocks (Bar at Knee)
3RM
RDL
3x8
Lunges
200m
OPTIONAL DAY 7 Thruster or Cluster
3RM, then -15% for 2 x 3
Core Muscular Imbalance
Unilateral Farmer Walks - 3 x 40 yards (each arm)
Cardio, GPP, HIIT
(See List in Appendix) Sled or Prowler
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WEEK 4 DAY 1
Warm Up with OH Squat Variations
2 Snatch Grip Push Presses to 1 OH Squat, work up to 70% of Snatch
Back Squat with Belt
5RM, then -10% for 5
Snatch
55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1
Bench Press
5RM, then -10% for 5
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 10 ss Bentover Rows - 3 x 10
Walking Lunges
100m
DAY 2 Front Squat with Belt
1RM with 5 sec pause (RPE 7)
Clean
55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1
Jerk from Block
1RM (no pause)
Jerk Recovery
5RM
Push Press
5RM
GPP
(See List in Appendix) Sled Work preferred
DAY 3 High Bar Back Squat with Belt
1RM (paused 3 sec)
Bench Press (Pause All Reps)
60% for 10 x 3, working up heavy and allowed one miss
Deadlift - Paused 2 Sec 2 Inches off Floor
70% for 5 x 1 (EMOM, work up)
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Dips - 3 x 10 ss KB High Pulls - 3 x 10 (lower more slowly than you pull up)
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DAY 4 Warm Up with OH Squat Variations
Work up to 65% for 3 reps with 1st rep paused 3 sec
Front Squat with Belt
Work up to 90% of 1RM with 50lb of Chain, then remove chains and max
Snatch Max Effort
Snatch: 1RM
Core Muscular Imbalance
Axle OH Carry - 3 x 20 yards forward and 20 yards backwards
GPP
(See List in Appendix) Sled or Prowler Work preferred
DAY 5 Low or High Bar Back Squat without Belt
1RM with 50lb of Chain (no pause)
Clean and Jerk Max Effort
Clean and Jerk: 1RM
Jerk Dip Squats
103% for 2 x 3
Snatch Pulls
Off
DAY 6 OH Squat Variation Max Effort
1RM with 3 sec pause
2-Board Bench Press
1RM, then -20% for 3
Closegrip Bench
8RM
Deadlift from Blocks (Bar at Knee)
3RM
RDL
3x8
Lunges
200m
OPTIONAL DAY 7 Thruster or Cluster
3RM
Core Muscular Imbalance
Unilateral Farmer Walks - 3 x 40 yards (each arm)
Cardio, GPP, HIIT
(See List in Appendix) Sled or Prowler
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WEEK 5 DAY 1
Warm Up with OH Squat Variations
Heaving Snatch Balance to OH Squat, work up to 75% of Snatch
Back Squat with Belt
3RM (1st rep paused 5 sec), then -10% for 2 x 3 not paused
Snatch
50% x 3, 60% x 3, 70% x 2, 75% for 2 x 2, 80% x 1, 85% for 2 x 1
Bench Press
3RM (1st rep paused 5 sec), then -10% for 2 x 3 not paused
Wide Goodmorning
4 x 6 (start with around 35% of back squat max)
Walking Lunges
200m
DAY 2 Back Squat
1RM with 3 sec pause (RPE 7)
Clean
50% x 3, 60% x 3, 70% x 2, 75% for 2 x 2, 80% x 1, 85% for 2 x 1
Jerk from Block
1RM, then -20% for 2
Push Press
3RM, then -10% for 3
GPP
(See List in Appendix) Sled Work preferred
DAY 3 Front Squat with Belt
3RM, then -10% for 2 x 3
Bench Press (Add 25-50lb of Chain and Pause All Reps)
60% for 8 x 3, working up heavy but no misses
Deadlift - Paused 2 Sec at Knee
70% for 8 x 1 (EMOM, working up heavy but not past 90%)
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Plate Lateral Raises - 3 x 10 ss Bentover Rows - 3 x 5
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DAY 4 Heaving Snatch Balance
1RM with 5 sec pause
Front Squat with Belt
1RM (paused 3 sec, RPE 7)
Hang Snatch from Power Position
3RM, then -10% for 2 x 3
Core Muscular Imbalance
Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
GPP
(See List in Appendix) Sled or Prowler Work preferred
DAY 5 Low or High Bar Back Squat with Belt
1RM with 40-60lb of Bands (paused 3 sec), then -20% for 2 x 3 not paused
Snatch Max Effort
Snatch Pull to Snatch to OH Squat: 1RM
Clean and Jerk Max Effort
Clean Pull to Clean to Front Squat to Jerk: 1RM
Jerk Recovery
3RM, then -10% for 3
DAY 6 Hang Clean from Power Position
3RM, then -10% for 2 x 3
1-Board Bench Press
5RM
Closegrip Bench
5RM, then -15% for 5+
Deadlift from 6-Inch Blocks
5RM
GHD
3x8
Lunges
300m
OPTIONAL DAY 7 Thruster or Cluster
1RM (paused 3 sec in bottom), then -25% for 3 not paused
Core Muscular Imbalance
Bilateral Farmer Walks - 3 x 40 yards
Cardio, GPP, HIIT
(See List in Appendix) Sled or Prowler
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WEEK 6 DAY 1
Warm Up with OH Squat Variations
Heaving Snatch Balance to OH Squat, work up to 78% of Snatch
Back Squat with Belt
3RM (1st rep paused 5 sec), then -10% for 3 x 3 not paused
Snatch
53% x 3, 63% x 3, 73% x 2, 78% for 2 x 2, 83% for 2 x 1, 88% for 2 x 1
Bench Press
3RM (1st rep paused 5 sec), then -10% for 3 x 3 not paused
Wide Goodmorning
4 x 6 (start with around 38% of back squat max)
Walking Lunges
200m
DAY 2 Back Squat
1RM with 3 sec pause (RPE 8)
Clean
53% x 3, 63% x 3, 73% x 2, 78% for 2 x 2, 83% for 2 x 1, 88% for 2 x 1
Jerk from Block
1RM, then -20% for 2
Push Press
3RM, then -10% for 3
GPP
(See List in Appendix) Sled Work preferred
DAY 3 Front Squat with Belt
3RM, then -10% for 2 x 3
Bench Press (Add 25-50lb of Chain and Pause All Reps)
60% for 10 x 3, working up heavy but no misses
Deadlift - Paused 2 Sec at Knee
70% for 10 x 1 (EMOM, working up heavy but not past 90%)
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Plate Lateral Raises - 3 x 10 ss Bentover Rows - 3 x 5
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DAY 4 Heaving Snatch Balance
1RM with 5 sec pause
Front Squat with Belt
1RM (paused 3 sec, RPE 8)
Hang Snatch from Power Position
3RM, then -10% for 2 x 3
Core Muscular Imbalance
Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
GPP
(See List in Appendix) Sled or Prowler Work preferred
DAY 5 Low or High Bar Back Squat with Belt
1RM with 40-60lb of Bands, then remove bands and max
Snatch Max Effort
Snatch Pull to Snatch to OH Squat: 1RM
Clean and Jerk Max Effort
Clean Pull to Clean to Front Squat to Jerk: 1RM
Jerk Recovery
3RM, then -10% for 3
DAY 6 Hang Clean from Power Position
3RM, then -10% for 2 x 3
1-Board Bench Press
5RM
Closegrip Bench
5RM, then -15% for 5+
Deadlift from 6-Inch Blocks
5RM
GHD
3x8
Lunges
300m
OPTIONAL DAY 7 Thruster or Cluster
1RM (paused 3 sec in bottom), then -25% for 3 not paused
Core Muscular Imbalance
Bilateral Farmer Walks - 3 x 40 yards
Cardio, GPP, HIIT
(See List in Appendix) Sled or Prowler
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WEEK 7 DAY 1
Warm Up with OH Squat Variations
Heaving Snatch Balance to OH Squat, work up to 80% of Snatch
Back Squat with Belt
3RM (1st rep paused 3 sec)
Snatch
50% x 3, 60% x 3, 70% for 2 x 2, 77% x 2, 83% x 1
Bench Press
Work up to 90% of 3RM for 2 x 3 (1st rep paused 3 sec)
Wide Goodmorning
4 x 6 (start with around 40% of back squat max)
Walking Lunges
200m
DAY 2 Back Squat
1RM with 3 sec pause (RPE 9)
Clean
50% x 3, 60% x 3, 70% for 2 x 2, 77% x 2, 83% x 1
Jerk from Block
1RM, then -20% for 2 x 2
Push Press
Work up to 90% of 3RM for 2 x 3
GPP
(See List in Appendix) Sled Work preferred
DAY 3 Front Squat with Belt
3RM, then -10% for 2 x 3
Bench Press (Add 25-50lb of Chain and Pause All Reps)
60% for 12 x 3, working up heavy but no misses
Deadlift - Paused 2 Sec at Knee
70% for 12 x 1 (EMOM, working up heavy but no misses)
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Plate Lateral Raises - 3 x 10 ss Bentover Rows - 3 x 5
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DAY 4 Heaving Snatch Balance
1RM with 3 sec pause
Front Squat with Belt
1RM (paused 3 sec, RPE 9)
Hang Snatch from Power Position
3RM
Core Muscular Imbalance
Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
GPP
(See List in Appendix) Sled or Prowler Work preferred
DAY 5 Low or High Bar Back Squat with Belt
1RM with 40-60lb of Bands, then remove bands and max
Snatch Max Effort
Snatch Pull to Snatch: 1RM
Clean and Jerk Max Effort
Clean to Front Squat to Jerk: 1RM
Jerk Recovery
3RM, then -10% for 3
DAY 6 Hang Clean from Power Position
3RM
1-Board Bench Press
3RM
Closegrip Bench
5RM, then -15% for 5+
Deadlift from 6-Inch Blocks
3RM
GHD
3x8
Lunges
300m
OPTIONAL DAY 7 Thruster or Cluster
1RM (paused 3 sec in bottom), then -25% for 3 not paused
Core Muscular Imbalance
Bilateral Farmer Walks - 3 x 40 yards
Cardio, GPP, HIIT
(See List in Appendix) Sled or Prowler
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WEEK 8 DAY 1
Warm Up with OH Squat Variations
Heaving Snatch Balance to OH Squat, work up to 70% of Snatch
Back Squat with Belt
3RM, then -10% for 2 x 3
Snatch
55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% x 1
Bench Press
3RM, then -10% for 3
Wide Goodmorning
4 x 6 (start with around 40% of back squat max)
Walking Lunges
200m
DAY 2 Back Squat
1RM with 3 sec pause (RPE 7)
Clean
55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% x 1
Jerk from Block
1RM
Push Press
3RM
GPP
(See List in Appendix) Sled Work preferred
DAY 3 Front Squat with Belt
3RM, then -10% for 2 x 3
Bench Press (Add 25-50lb of Chain and Pause All Reps)
60% for 6 x 3, working up heavy but no misses
Deadlift - Paused 2 Sec at Knee
70% for 6 x 1 (EMOM, working up heavy but no misses)
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Plate Lateral Raises - 3 x 10 ss Bentover Rows - 3 x 5
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DAY 4 Heaving Snatch Balance
1RM with 3 sec pause (RPE 7)
Front Squat with Belt
3RM, then -10% for 3
Hang Snatch from Power Position
3RM, then -10% for 2 x 3
Core Muscular Imbalance
Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
GPP
(See List in Appendix) Sled or Prowler Work preferred
DAY 5 Low or High Bar Back Squat with Belt
1RM with 40-60lb of Bands
Snatch Max Effort
Snatch Pull to Snatch: 1RM
Clean and Jerk Max Effort
Clean to Front Squat to Jerk: 1RM
Jerk Recovery
3RM
DAY 6 Hang Clean from Power Position
3RM, then -10% for 2 x 3
1-Board Bench Press
1RM, then -20% for 3
Closegrip Bench
5RM
Deadlift from 6-Inch Blocks
1RM
GHD
3x8
Lunges
200m
OPTIONAL DAY 7 Thruster or Cluster
1RM (not paused)
Core Muscular Imbalance
Bilateral Farmer Walks - 3 x 40 yards
Cardio, GPP, HIIT
(See List in Appendix) Sled or Prowler
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WEEK 9 DAY 1
Warm Up with OH Squat Variations
Heaving Snatch Balance to OH Squat (paused 5 sec), work up to 75% of Snatch
Back Squat with No Belt
1RM, then -20% for 2 x 3
Snatch
70% x 2, 75% x 1, 80% x 1, 85% for 2 x 1, 90 x 1, 93% x 1
Bench Press - Competition Grip and Pause
1RM, then -20% for 2 x 3
Kang Squat
4 x 6 (start with around 30% of back squat max)
Walking Lunges
250m
DAY 2 Back Squat
1RM with 10 sec pause (RPE 7)
Power Snatch
1RM, then -20% for 2
Clean and Jerk
70% x 2, 75% x 1, 80% x 1, 85% for 2 x 1, 90 x 1, 93% x 1
Push Press
1RM, then -20% for 3
GPP
(See List in Appendix) Sled Work preferred
DAY 3 Front Squat
1RM (paused 5 sec), then -20% for 2 x 3 not paused
Power Clean
1RM, then -20% for 2
Bench Press (Add Mini-Bands Doubled and Pause All Reps)
50% for 8 x 3, working up heavy but no misses
Deadlift
70% for 8 x 1 (EMOM, working up heavy but no misses)
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DAY 4 Warm Up with OH Squat Variations
Work up to 80% for 1 (paused 5 sec)
Scratch From Blocks (Bar at Knee)
70% for 2 x 3, 80% for 2 x 2, 85% x 1
Clean From Blocks (Bar at Knee)
70% for 2 x 3, 80% for 2 x 2, 85% x 1
Front Squat with Belt
1RM (paused 3 sec, RPE 7)
GPP
(See List in Appendix) Sled or Prowler Work preferred
DAY 5 Snatch Max Effort
Snatch Pull to Snatch: 1RM
Clean and Jerk Max Effort
Clean to 2 Jerks: 1RM
Low or High Bar Back Squat with Belt
1RM with 25lb per side of weight releasers, then -20% of bar weight for 3
DAY 6 Slingshot Bench
5RM
Closegrip Bench
3RM, then -15% for 3+
Deadlift from 2-Inch Blocks
3RM
GHD
3x8
Lunges
350m
OPTIONAL DAY 7 Thruster or Cluster
1RM, then -25% for 3
Cardio, GPP, HIIT
(See List in Appendix) Sled or Prowler
Mobility
(See List in Appendix)
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WEEK 10 DAY 1
Warm Up with OH Squat Variations
Snatch Grip Thruster to OH Squat (paused 3 sec), work up to 78% of Snatch
Back Squat with No Belt
1RM, then -20% for 3 x 3
Snatch
70% x 2, 75% x 2, 80% x 1, 85% for 2 x 1
Bench Press - Competition Grip and Pause
1RM, then -20% for 3 x 3
Kang Squat
4 x 6 (start with around 33% of back squat max)
Walking Lunges
250m
DAY 2 Back Squat
1RM with 10 sec pause (RPE 7)
Power Snatch
1RM, then -20% for 2 x 2
Clean and Jerk
70% x 2, 75% x 2, 80% x 1, 85% for 2 x 1
Push Press
1RM
GPP
(See List in Appendix) Sled Work preferred
DAY 3 Front Squat
1RM (paused 3 sec), then -20% for 3 x 3 not paused
Power Clean
1RM, then -20% for 2 x 2
Bench Press (Add Mini-Bands Doubled and Pause All Reps)
50% for 10 x 3, working up heavy but no misses
Deadlift
70% for 10 x 1 (EMOM, working up heavy but no misses)
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DAY 4 Warm Up with OH Squat Variations
Work up to 83% for 1 (paused 5 sec)
Scratch From Blocks (Bar at Knee)
73% x 3, 83% for 2 x 2, 88% x 1
Clean From Blocks (Bar at Knee)
73% x 3, 83% for 2 x 2, 88% x 1
Front Squat with Belt
1RM
GPP
(See List in Appendix) Sled or Prowler Work preferred
DAY 5 Snatch Max Effort
Snatch: 1RM
Clean and Jerk Max Effort
Clean and Jerk: 1RM
Low or High Bar Back Squat with Belt
1RM with 25lb per side of weight releasers, then -20% of bar weight for 2x3
DAY 6 Slingshot Bench
3RM
Closegrip Bench
3RM, then -15% for 3+
Deadlift from 2-Inch Blocks
1RM
GHD
3x8
Lunges
350m
OPTIONAL DAY 7 Thruster or Cluster
1RM, then -25% for 3
Cardio, GPP, HIIT
(See List in Appendix) Sled or Prowler
Mobility
(See List in Appendix)
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WEEK 11 DAY 1
Warm Up with OH Squat Variations
Snatch Grip Thruster to OH Squat (paused 3 sec), work up to 80% of Snatch
Back Squat with No Belt
1RM, then -20% for 4 x 3
Snatch
Work up to at least opener
Bench Press - Competition Grip and Pause
1RM, then -20% for 4 x 3
Kang Squat
4 x 6 (start with around 35% of back squat max)
Walking Lunges
Off
DAY 2 Back Squat
1RM with 10 sec pause (RPE 8)
Power Snatch
1RM
Clean and Jerk
Work up to at least opener
Push Press
Off
GPP
(See List in Appendix) Sled Work preferred
DAY 3 Front Squat
1RM (paused 1 sec), then -20% for 4 x 3 not paused
Power Clean
1RM
Bench Press (Add Mini-Bands Doubled and Pause All Reps)
50% for 12 x 3, working up heavy but no misses
Deadlift
70% for 12 x 1 (EMOM, working up heavy but no misses)
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DAY 4 Warm Up with OH Squat Variations
Work up to 85% for 1 (paused 3 sec)
Scratch From Blocks (Bar at Knee)
75% x 3, 80% x 2, 85% x 1
Clean From Blocks (Bar at Knee)
75% x 3, 80% x 2, 85% x 1
Front Squat with Belt
Work up to 90% for 1
GPP
(See List in Appendix) Sled or Prowler Work preferred
DAY 5 Snatch Max Effort
Snatch: 1RM
Clean and Jerk Max Effort
Clean and Jerk: 1RM
Low or High Bar Back Squat with Belt
1RM with 25lb per side of weight releasers
DAY 6 Slingshot Bench
1RM
Closegrip Bench
3RM, then -10% for 3
Deadlift from 2-Inch Deficit
1RM
GHD
3x8
Lunges
Off
OPTIONAL DAY 7 Thruster or Cluster
1RM, then -25% for 3
Cardio, GPP, HIIT
(See List in Appendix) Sled or Prowler
Mobility
(See List in Appendix)
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WEEK 12 DAY 1 Warm Up with OH Squat Variations
Snatch Grip Thruster to OH Squat (no pause), work up to 70% of Snatch
Back Squat with No Belt
Work up to 90% for 1
Snatch
Work up to max, but no misses
Bench Press - Competition Grip and Pause
Work up to 85% for 1
Kang Squat
Off
Walking Lunges
Off
DAY 2 Back Squat
1RM with 5 sec pause (RPE 7)
Power Snatch
Work up to 85% of Power Snatch for 1
Clean and Jerk
Work up to opener
Push Press
Off
GPP
Off
DAY 3 Front Squat
Work up to 85% for 1
Power Clean
Work up to 75% of Power Clean for 1
Bench Press (Pause All Reps No Bands)
65% for 6 x 3, working up heavy but no misses
Deadlift
Work up to 80% for 1
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DAY 4 Warm Up with OH Squat Variations
Off
Scratch From Blocks (Bar at Knee)
Off
Clean From Blocks (Bar at Knee)
Off
Front Squat with Belt
Work up to 75% for 1
GPP
(See List in Appendix) Sled or Prowler Work preferred
DAY 5 Snatch Max Effort
Snatch: 1RM
Clean and Jerk Max Effort
Clean and Jerk: 1RM
Low or High Bar Back Squat with Belt
1RM
DAY 6 Slingshot Bench
Off
Bench Press
1RM
Deadlift
1RM
GHD
3x8
Lunges
Off
OPTIONAL DAY 7 Thruster or Cluster
Off
Cardio, GPP, HIIT
(See List in Appendix) Sled or Prowler
Mobility
(See List in Appendix)
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All the sets, reps, and exercises have been explained in the prior workouts. The only thing different is now they are pieced together. Here are some major tips to adhere to while completing this program: During the first block, I suggest keeping the Olympic lifts at an RPE of seven or eight (see Appendix A). I want you to focus on technique, positions, and speed during this phase. The first four weeks are designed to add some muscle and increase your absolute strength. I want the majority of your effort focused on the squats, pushes, and pulls. During the second block, you can start to push things a bit. Our main focus is strength and movement during this phase. For weeks seven and eight especially, I want you to focus on hitting some big numbers. You can really turn it loose on Fridays for the Olympic lifts. We call that day Max Out Friday. A lot of my athletes will wear their singlet on that day because it’s more like a competition prep day. Obviously if you have goals of being a world champion weightlifter or powerlifter, you need to focus on your sport. But the super total is great for someone who loves strength in general. It’s a way of showing your overall strength abilities. The main reason I like training using a super total format is it’s just plain fun. One way to maintain a lifetime of strength and fitness is finding ways to keep it fun. A super total program does just that for me. I get to move like an athlete with the Olympic lifts. I get to lift massive weights with the powerlifts. Let’s not forget a big one: you get to be jacked with a program like that.
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#SQUATEVERYDAY HIGH VOLUME WEIGHTLIFTING
You will notice some similarities between this and the other #SquatEveryDay weightlifting programs, but you will also notice a lot more volume. If you can survive #SquatEveryDay High Volume programs, you are going to get strong. This program is not for the faint of heart. It is designed for people who need a major stimulus to add muscle and get strong. There are three categories of people that I found to respond very well to a program like this: • Hard gainers • Beginner strength athletes • A lot of women Don’t get me wrong. Just because you are a hard gainer doesn’t mean that you will always be behind everyone else. I have athletes like Tom Summa and Tori Brady that I label hard gainers, but they are beasts. Tom Summa snatches over 150k/330lb and clean and jerks 190k/418lb. Tori Brady snatches 100k/220lb and clean and jerks 120k/264lb. They are not weak people obviously. They just have a tough time adding quality muscle and getting their absolute strength up. Once they get stronger, they have no problem using that strength to increase their lifts. Tom Summa has added over 100lb to his back squat in a year of training with me. He made those gains on a program like the one I am about to roll out to you guys. Tori’s program is even more brutal, but I will save that one for a later date. I need a few more test subject for that one. Let’s take a look at the first four weeks of #SquatEveryDay High Volume Weightlifting.
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WEEK 1 DAY 1
Warm Up with OH Squat Variations
2 Snatch Grip Push Presses to 1 OH Squat, work up to 75% of Snatch
Back Squat with Belt
5RM (1st rep paused 3 sec), then -10% for 2 x 5 not paused
Snatch
50% x 3, 60% x 3, 70% for 2 x 3, 77% x 2, 82% x 1
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 10 ss Bentover Rows - 3 x 10
Walking Lunges
100m (bodyweight only)
DAY 2 Back Squat
1RM with 5 sec pause (RPE 7), then -20% for 3 not paused
Clean and Jerk
50% x 3, 60% x 3, 70% for 2 x 3, 77% x 2, 82% x 1
Snatch Pull
95% for 3 x 3 with 6 sec eccentric
Core Muscular Imbalance
Double DB Fat Grip OH Carry - 3 x 40 yards
DAY 3 Front Squat with Belt
3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Jerk from Block - Paused 3 Sec in Dip and Catch
1RM, then -20% for 2 x 2
Push Press
5RM, then -10% for 2 x 5
Clean Deadlift - Paused at Mid-Shin
5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Dips - 3 x submaximal reps ss KB High Pulls - 3 x 10 (lower more slowly than you pull up)
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DAY 4 Warm Up with OH Squat Variations
Work up to 70% for 3 reps with 1st rep paused 5 sec
Front Squat with Belt
1RM with 50lb of Chain (paused 3 sec, RPE 7)
Hang Power Snatch
3RM, then -10% for 3
Hang Power Clean
3RM, then -10% for 3
Optional Cardio, GPP, HIIT
Sled Drags: 70lb - pulling forwards - 4 x 25 yards 70lb - pulling backwards - 4 x 25 yards
DAY 5 OH Squat Variation Max Effort
1RM with 5 sec pause, then -20% for 3 not paused
Snatch Max Effort
3-Position Snatch: 1RM
Clean and Jerk Max Effort
3-Position Clean and Jerk: 1RM
Clean Pull
95% for 3 x 3
Core Muscular Imbalance
Staggered Kettlebell Carry - 3 x 40 yards (each way)
DAY 6 Back Squat with Belt
10RM, then -10% for 2 x 10
Jerk Recovery
5RM, then -10% for 5
Strict Press
10RM, then -10% for 2 x 10
RDL with Mini-Bands
3x8
Barbell Elevated Hip Thrust
3x8
Walking Lunges
200m - 400m
OPTIONAL DAY 7 Thruster or Cluster
3RM, then -15% for 3
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 2 DAY 1
Warm Up with OH Squat Variations
2 Snatch Grip Push Presses to 1 OH Squat, work up to 78% of Snatch
Back Squat with Belt
5RM (1st rep paused 3 sec), then -10% for 2 x 5 not paused
Snatch
55% x 3, 65% x 3, 75% for 2 x 3, 80% for 2 x 2, 85% x 1
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 10 ss Bentover Rows - 3 x 10
Walking Lunges
100m (bodyweight only)
DAY 2 Back Squat
1RM with 5 sec pause (RPE 7), then -20% for 3 not paused
Clean and Jerk
55% x 3, 65% x 3, 75% for 2 x 3, 80% for 2 x 2, 85% x 1
Snatch Pull
95% for 3 x 3 with 6 sec eccentric
Core Muscular Imbalance
Double DB Fat Grip OH Carry - 3 x 40 yards
DAY 3 Front Squat with Belt
3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Jerk from Block - Paused 3 Sec in Dip and Catch
1RM, then -20% for 2 x 2
Push Press
5RM, then -10% for 2 x 5
Clean Deadlift - Paused at Mid-Shin
5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Dips - 3 x submaximal reps ss KB High Pulls - 3 x 10 (lower more slowly than you pull up)
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DAY 4 Warm Up with OH Squat Variations
Work up to 73% for 3 reps with 1st rep paused 5 sec
Front Squat with Belt
1RM with 50lb of Chain (paused 3 sec, RPE 7)
Hang Power Snatch
3RM, then -10% for 3
Hang Power Clean
3RM, then -10% for 3
Optional Cardio, GPP, HIIT
Sled Drags: 70lb - pulling forwards - 4 x 25 yards 70lb - pulling backwards - 4 x 25 yards
DAY 5 OH Squat Variation Max Effort
1RM with 5 sec pause, then -20% for 3 not paused
Snatch Max Effort
3-Position Snatch: 1RM
Clean and Jerk Max Effort
3-Position Clean and Jerk: 1RM
Clean Pull
98% for 3 x 3
Core Muscular Imbalance
Staggered Kettlebell Carry - 3 x 40 yards (each way)
DAY 6 Back Squat with Belt
10RM, then -10% for 2 x 10
Jerk Recovery
5RM, then -10% for 5
Strict Press
10RM, then -10% for 2 x 10
RDL with Mini-Bands
3x8
Barbell Elevated Hip Thrust
3x8
Walking Lunges
200m - 400m
OPTIONAL DAY 7 Thruster or Cluster
3RM, then -15% for 3
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 3 DAY 1
Warm Up with OH Squat Variations
2 Snatch Grip Push Presses to 1 OH Squat, work up to 80% of Snatch
Back Squat with Belt
5RM (1st rep paused 1 sec), then -10% for 2 x 5 not paused
Snatch
50% x 3, 60% x 3, 65% for 2 x 3, 72% x 2, 80% x 1
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 10 ss Bentover Rows - 3 x 10
Walking Lunges
150m (bodyweight only)
DAY 2 Back Squat
1RM with 3 sec pause (RPE 8), then -20% for 3 not paused
Clean and Jerk
50% x 3, 60% x 3, 65% for 2 x 3, 72% x 2, 80% x 1
Snatch Pull
95% for 3 x 3 with 6 sec eccentric
Core Muscular Imbalance
Double DB Fat Grip OH Carry - 3 x 40 yards
DAY 3 Front Squat with Belt
3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Jerk from Block - Paused 3 Sec in Dip and Catch
1RM, then -20% for 3 x 2
Push Press
5RM, then -10% for 2 x 5
Clean Deadlift - Paused at Mid-Shin
5RM (1st 2 reps paused 1 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Dips - 3 x submaximal reps ss KB High Pulls - 3 x 10 (lower more slowly than you pull up)
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DAY 4 Warm Up with OH Squat Variations
Work up to 75% for 3 reps with 1st rep paused 3 sec
Front Squat with Belt
1RM with 50lb of Chain (no pause, RPE 7)
Hang Power Snatch
3RM, then -10% for 3
Hang Power Clean
3RM, then -10% for 3
Optional Cardio, GPP, HIIT
Sled Drags: 70lb - pulling forwards - 4 x 25 yards 70lb - pulling backwards - 4 x 25 yards
DAY 5 OH Squat Variation Max Effort
1RM with 3 sec pause, then -20% for 3 not paused
Snatch Max Effort
Snatch Pull to Snatch: 1RM
Clean and Jerk Max Effort
Clean to Front Squat to Jerk: 1RM
Clean Pull
100% for 3 x 3
Core Muscular Imbalance
Staggered Kettlebell Carry - 3 x 40 yards (each way)
DAY 6 Back Squat with Belt
8RM, then -10% for 2 x 8
Jerk Recovery
5RM, then -10% for 5
Strict Press
8RM, then -10% for 2 x 8
RDL with Mini-Bands
3x8
Barbell Elevated Hip Thrust
3x8
Walking Lunges
200m - 400m
OPTIONAL DAY 7 Thruster or Cluster
3RM, then -15% for 2 x 3
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 4 DAY 1
Warm Up with OH Squat Variations
2 Snatch Grip Push Presses to 1 OH Squat, work up to 70% of Snatch
Back Squat with Belt
5RM (no pause), then -10% for 5
Snatch
55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 10 ss Bentover Rows - 3 x 10
Walking Lunges
150m (bodyweight only)
DAY 2 Back Squat
1RM with 3 sec pause (RPE 8), then -20% for 3 not paused
Clean and Jerk
55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1
Snatch Pull
Off
Core Muscular Imbalance
Double DB Fat Grip OH Carry - 3 x 40 yards
DAY 3 Front Squat with Belt
3RM
Jerk from Block
1RM (no pause)
Push Press
5RM, then -10% for 2 x 5
Clean Deadlift - Paused at Mid-Shin
5RM (1st rep paused 1 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Dips - 3 x submaximal reps ss KB High Pulls - 3 x 10 (lower more slowly than you pull up)
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DAY 4 Warm Up with OH Squat Variations
Work up to 65% for 3 reps with 1st rep paused 3 sec
Front Squat with Belt
Work up to 90% of 1RM with 50lb of Chain, then remove chains and max
Hang Power Snatch
1RM
Hang Power Clean
1RM
Optional Cardio, GPP, HIIT
Sled Drags: 70lb - pulling forwards - 4 x 25 yards 70lb - pulling backwards - 4 x 25 yards
DAY 5 OH Squat Variation Max Effort
1RM with 3 sec pause
Snatch Max Effort
Snatch: 1RM (9 RPE)
Clean and Jerk Max Effort
Clean to Front Squat to Jerk: 1RM
Clean Pull
90% for 3 x 3
Core Muscular Imbalance
Staggered Kettlebell Carry - 3 x 40 yards (each way)
DAY 6 Back Squat with Belt
8RM, then -15% for 8
Jerk Recovery
5RM, then -10% for 5
Strict Press
8RM, then -10% for 8
RDL with Mini-Bands
3x8
Barbell Elevated Hip Thrust
3x8
Walking Lunges
200m - 400m
OPTIONAL DAY 7 Thruster or Cluster
3RM
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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There are a few minor changes with the exercise selection, but the big addition is the hypertrophy block. I moved the biggest volume day to day six to give the athletes a break after the beat down. In the original #SquatEveryDay and the #SquatEveryDay Moderate Volume programs, I focused on frequency to make the CNS more efficient at the movement - causing a better adaptive response. We increased the volume with #SquatEveryDay Moderate Volume, but there was no direct hypertrophy phase. That is now added in #SquatEveryDay High Volume. We focused the volume to the back squat, strict press, and the deadlift. Olympic weightlifting is dependent on leg strength, massive pulls, and overhead stability. If you increase these three, your lifting is going to get better. That’s it - point blank! We have focused on hypertrophy in all the programs with the smaller movements like rows, upright rows, and lateral raises. Those are the movements that I am using to strengthen weaknesses and to stabilize joints. In this program I am using the movements that build muscle best. Back Squats recruit the most fibers, so they are the big focus. Front Squats are great, but they don’t recruit as many fibers. They are good for position and movement, but I am after muscle mass in this program. The strict presses are designed to do the same thing for the upper body. Bench presses recruit more fibers, but they affect mobility in a negative way - especially when focusing on hypertrophy. The key is performing the strict presses correctly. By correctly I mean to lock them out slightly behind the ears with locked elbows each and every repetition with a neutral spine and the hips directly underneath the body. The volume of the deadlifts is more than doubled. I don’t like to take the volume into the traditional hypertrophy-only zone (sets of 8-10 reps). Deadlifts have always seemed to beat down the CNS of my athletes, so I try to keep the volume a little lower than squats. I suggest lowering the barbell with the same technique that you lift it. I also suggest lowering the weight #SquatEveryDay: Variations in Intensity and Volume
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more slowly than the concentric contraction. Most hypertrophy is gained during the eccentric portion of the lift. Not to mention if you want to stabilize the posterior chain and strengthen the position of the pulls, the eccentric contraction is the way to do exactly that. The only other major change is to Max Out Friday. We changed the complex around a bit: Snatch Max Effort
3-Position Snatch: 1RM
Clean and Jerk Max Effort
3-Position Clean and Jerk: 1RM
3-Position Snatch is a hang snatch from the hip (power position), hang snatch from the knee, and a snatch from the floor. The same goes for the clean, and you will end the complex with a jerk. You can start from the floor or from the hip. I suggest mixing it up. The goal is to perfect each primary position, while strengthening those positions. I also added jerk recoveries to this program. Jerk recoveries are great for stabilizing weight overhead during jerks. They are also good for understanding the perfect position required for jerks. You will find that if your hips are underneath the body, you won’t be able to budge heavy weight. There is one other big benefit of jerk recoveries: confidence. You will be able to handle more weight than you can jerk with jerk recoveries and will grow more comfortable with your jerk weight. That confidence can go a long way when attempting personal records in the jerk.
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WEEK 5 DAY 1 Warm Up with OH Squat Variations
Heaving Snatch Balance to OH Squat, work up to 75% of Snatch
Back Squat with Belt
3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Snatch
50% x 3, 60% x 3, 70% x 2, 75% for 2 x 2, 80% x 1, 85% for 2 x 1
Clean and Jerk
50% x 3, 60% x 3, 70% x 2, 75% for 2 x 2, 80% x 1, 85% for 2 x 1
Snatch Pull
100% for 3 x 3, working up each set
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 5 ss Bentover Rows - 3 x 5
Walking Lunges
200m (bodyweight only)
DAY 2 Back Squat
1RM with 7 sec pause (RPE 7)
Power Snatch
3RM, then -10% for 3
Jerk from Block - Paused 3 Sec in Catch
1RM, then -20% for 2
Push Press
3RM, then -10% for 2 x 3
Core Muscular Imbalance
Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
DAY 3 Front Squat with Belt
3RM, then -10% for 2 x 3
Snatch from Blocks (Short or Medium Blocks)
70% for 2 x 3, 80% for 2 x 2, 85% x 1 (work up if no misses and stop at first miss)
Clean and Jerk from Blocks (Short or Medium Blocks)
70% for 2 x 3, 80% for 2 x 2, 85% x 1 (work up if no misses and stop at first miss)
Deadlift - Paused at Mid-Shin
3RM (1st 2 reps paused 3 sec), then -10% for 2 x 3 not paused
BB Elevated Hip Thrust
4x6
Upper Muscular Imbalance Superset
Horizontal Bar Rows with Elevated Feet - 3 x 8 with 1 sec pause on chest ss Unilateral Z-Press KB Bottom Up - 3 x 10 (each arm) ss Double KB Swinging Rows - 3 x 10
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DAY 4 Front Squat with Belt
1RM
Power Clean
3RM, then -10% for 3
Core Muscular Imbalance 2
Bilateral Farmer Walks - 3 x 40 yards
DAY 5 Heaving Snatch Balance
1RM with 5 sec pause, then -20% for 3 not paused
Snatch Max Effort
Snatch Pull to Snatch to Hang Snatch to OH Squat: 1RM
Clean and Jerk Max Effort
Clean Pull to Clean to Front Squat to 2 Jerks: 1RM
Clean Pull
100% for 3 x 3
DAY 6 Back Squat with Belt
5RM, then -10% for 2 x 5
Jerk Recovery
3RM, then -10% for 3
Strict Press
5RM, then -10% for 2 x 5
Unilateral RDL
4 x 6 (each leg)
Barbell Elevated Hip Thrust
3x8
Walking Lunges
250m
OPTIONAL DAY 7 Thruster or Cluster - Paused 3 Sec in Bottom
1RM, then -25% for 3 not paused
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 6 DAY 1 Warm Up with OH Squat Variations
Heaving Snatch Balance to OH Squat, work up to 78% of Snatch
Back Squat with Belt
3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Snatch
53% x 3, 63% x 3, 73% x 2, 78% for 2 x 2, 83% for 2 x 1, 88% for 2 x 1
Clean and Jerk
53% x 3, 63% x 3, 73% x 2, 78% for 2 x 2, 83% for 2 x 1, 88% for 2 x 1
Snatch Pull
100% for 3 x 3, working up each set
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 5 ss Bentover Rows - 3 x 5
Walking Lunges
200m (bodyweight only)
DAY 2 Back Squat
1RM with 7 sec pause (RPE 7)
Power Snatch
3RM, then -10% for 3
Jerk from Block - Paused 3 Sec in Catch
1RM, then -20% for 2
Push Press
3RM, then -10% for 2 x 3
Core Muscular Imbalance
Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
DAY 3 Front Squat with Belt
3RM, then -10% for 2 x 3
Snatch from Blocks (Short or Medium Blocks)
70% for 2 x 3, 80% for 2 x 2, 85% x 1, 75% x 2, 83% x 2, 88% x 1 (work up if no misses)
Clean and Jerk from Blocks (Short or Medium Blocks)
70% for 2 x 3, 80% for 2 x 2, 85% x 1, 75% x 2, 83% x 2, 88% x 1 (work up if no misses)
Deadlift - Paused at Mid-Shin
3RM (1st 2 reps paused 3 sec), then -10% for 2 x 3 not paused
BB Elevated Hip Thrust
4x6
Upper Muscular Imbalance Superset
Horizontal Bar Rows with Elevated Feet - 3 x 8 with 1 sec pause on chest ss Unilateral Z-Press KB Bottom Up - 3 x 10 (each arm) ss Double KB Swinging Rows - 3 x 10
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DAY 4 Front Squat with Belt
1RM
Power Clean
3RM, then -10% for 3
Core Muscular Imbalance 2
Bilateral Farmer Walks - 3 x 40 yards
DAY 5 Heaving Snatch Balance
1RM with 5 sec pause, then -20% for 3 not paused
Snatch Max Effort
Snatch Pull to Snatch to Hang Snatch: 1RM
Clean and Jerk Max Effort
Clean to Front Squat to 2 Jerks: 1RM
Clean Pull
103% for 3 x 3
DAY 6 Back Squat with Belt
5RM, then -10% for 2 x 5
Jerk Recovery
3RM, then -10% for 3
Strict Press
5RM, then -10% for 2 x 5
Unilateral RDL
4 x 6 (each leg)
Barbell Elevated Hip Thrust
3x8
Walking Lunges
250m
OPTIONAL DAY 7 Thruster or Cluster - Paused 3 Sec in Bottom
1RM, then -25% for 3 not paused
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 7 DAY 1 Warm Up with OH Squat Variations
Heaving Snatch Balance to OH Squat, work up to 80% of Snatch
Back Squat with Belt
3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Snatch
50% x 3, 60% x 3, 70% for 2 x 2, 77% x 2, 83% x 1
Clean and Jerk
50% x 3, 60% x 3, 70% for 2 x 2, 77% x 2, 83% x 1
Snatch Pull
100% for 3 x 3, working up each set
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 5 ss Bentover Rows - 3 x 5
Walking Lunges
200m (bodyweight only)
DAY 2 Back Squat
1RM with 7 sec pause (RPE 7)
Power Snatch
2RM, then -10% for 2
Jerk from Block - Paused 3 Sec in Catch
1RM, then -20% for 2 x 2
Push Press
3RM, then -10% for 2 x 3
Core Muscular Imbalance
Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
DAY 3 Front Squat with Belt
3RM, then -10% for 2 x 3
Snatch from Blocks (Short or Medium Blocks)
70% x 3, 80% x 2, 85% x 1 (work up and allowed 1 miss)
Clean and Jerk from Blocks (Short or Medium Blocks)
70% x 3, 80% x 2, 85% x 1 (work up and allowed 1 miss)
Deadlift - Paused at Mid-Shin
3RM (1st 2 reps paused 1 sec), then -10% for 2 x 3 not paused
BB Elevated Hip Thrust
4x6
Upper Muscular Imbalance Superset
Horizontal Bar Rows with Elevated Feet - 3 x 8 with 1 sec pause on chest ss Unilateral Z-Press KB Bottom Up - 3 x 10 (each arm) ss Double KB Swinging Rows - 3 x 10
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DAY 4 Front Squat with Belt
1RM
Power Clean
2RM, then -10% for 2
Core Muscular Imbalance 2
Bilateral Farmer Walks - 3 x 40 yards
DAY 5 Heaving Snatch Balance
1RM with 3 sec pause, then -20% for 3 not paused
Snatch Max Effort
Snatch Pull to Snatch: 1RM
Clean and Jerk Max Effort
Clean to Front Squat to Jerk: 1RM
Clean Pull
103% for 3 x 3
DAY 6 Back Squat with Belt
5RM, then -10% for 2 x 5
Jerk Recovery
3RM, then -10% for 3
Strict Press
5RM, then -10% for 2 x 5
Unilateral RDL
4 x 6 (each leg)
Barbell Elevated Hip Thrust
3x8
Walking Lunges
250m
OPTIONAL DAY 7 Thruster or Cluster - Paused 3 Sec in Bottom
1RM, then -25% for 3 not paused
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 8 DAY 1 Warm Up with OH Squat Variations
Heaving Snatch Balance to OH Squat, work up to 70% of Snatch
Back Squat with Belt
3RM (no pause), then -10% for 3
Snatch
55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% x 1
Clean and Jerk
55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% x 1
Snatch Pull
100% for 3 x 3, working up each set
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 5 ss Bentover Rows - 3 x 5
Walking Lunges
200m (bodyweight only)
DAY 2 Back Squat
1RM with 7 sec pause (RPE 8)
Power Snatch
1RM
Jerk from Block - Paused 3 Sec in Catch
1RM
Push Press
3RM
Core Muscular Imbalance
Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
DAY 3 Front Squat with Belt
3RM, then -10% for 3
Snatch from Blocks (Short or Medium Blocks)
70% x 3, 80% x 2, 85% x 1, 73% x 3, 83% x 2, 88% x 1, 75% x 2, 85%x 1, max
Clean and Jerk from Blocks (Short or Medium Blocks)
70% x 3, 80% x 2, 85% x 1, 73% x 3, 83% x 2, 88% x 1, 75% x 2, 85%x 1, max
Deadlift - Paused at Mid-Shin
3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
BB Elevated Hip Thrust
4x6
Upper Muscular Imbalance Superset
Horizontal Bar Rows with Elevated Feet - 3 x 8 with 1 sec pause on chest ss Unilateral Z-Press KB Bottom Up - 3 x 10 (each arm) ss Double KB Swinging Rows - 3 x 10
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DAY 4 Front Squat with Belt
Work up to 90% for 1
Power Clean
1RM
Core Muscular Imbalance 2
Bilateral Farmer Walks - 3 x 40 yards
DAY 5 Heaving Snatch Balance
1RM with 3 sec pause
Snatch Max Effort
Snatch: 1RM
Clean and Jerk Max Effort
Clean and Jerk: 1RM
Clean Pull
100% for 3 x 3
DAY 6 Back Squat with Belt
5RM, then -10% for 2 x 5
Jerk Recovery
3RM, then -10% for 3
Strict Press
5RM, then -10% for 2 x 5
Unilateral RDL
3 x 6 (each leg)
Barbell Elevated Hip Thrust
3x8
Walking Lunges
250m
OPTIONAL DAY 7 Thruster or Cluster
1RM (no pause)
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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These four weeks are designed to be the strength block. Studies have shown that repetitions between four and six with intensities ranging from 7585% produce the most gains in strength. This block is a strategic combination of frequency, absolute strength, and muscular strength. The frequency will improve CNS adaptation. The absolute strength will get the body used to heavy weight, which is also preparing the CNS. The muscular strength work on day six will continue to strengthen the new muscle gained during the first block. There is always hypertrophy work with the accessory work. I am trying to strengthen supporting structures like the scapulae with rows and presses, and the hips with RDLs and hip thrusts. If you want to strengthen stubborn muscles, hypertrophy is the quickest way. With unilateral RDLs I am able to strengthen the hips while lowering the intensity on the low back. This movement will also improve the movement of the joint. The hip thrusts are incredible for strengthening the hips, but there is no load on the low back. These four weeks are the heart of the workout. This is where you will beat the body into submission. A lot of people will start to get beat down, so I suggest focusing on recovery. Strength happens when the body is destroyed and then rebuilt by tapering the volume. The body starts working extra hard to adapt to the load it’s under. When you drop the volume during the taper, your body is finally able to recover - but now it’s stronger than ever. This brings us to block three!
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WEEK 9 DAY 1
Warm Up with OH Squat Variations
Snatch Grip Thruster to OH Squat (paused 5 sec), work up to 75% of Snatch
Snatch
70% x 2, 75% x 1, 80% x 1, 85% for 2 x 1, 90 x1, 93% x 1
Clean and Jerk
70% x 2, 75% x 1, 80% x 1, 85% for 2 x 1, 90 x1, 93% x 1
Back Squat with Belt
3RM, then -10% for 2 x 3
Snatch Pull from Blocks
105% for 3 x 3, working up each set
Upper Muscular Imbalance Superset
KB Batwing Rows with 1 sec pause - 3 x 10 ss KB High Pulls (lower more slowly than you pull up) - 3 x 10
Walking Lunges
250m
DAY 2 Front Squat with Belt
1RM with 10 sec pause (RPE 7)
Snatch (No Hook, No Feet)
1RM, then -20% for 2
Power Clean (No Hook)
1RM, then -20% for 2
Core Muscular Imbalance
Elevated Suitcase Deadlifts - 3 x 6 (each arm)
DAY 3 Snatch
65% x 3, 75% x 2, 85% x 1, 70% x 3, 80% x 2, 85% x 1, max
Clean
65% x 3, 75% x 2, 85% x 1, 70% x 3, 80% x 2, 85% x 1, max
Jerk from Blocks
1RM, then -15% for 2 x 2
Back Squat with Belt
1RM (paused 5 sec), then -20% for 2 x 3 not paused
Clean Pulls from Blocks
105% for 3 x 3, working up each set
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DAY 4 Warm Up with OH Squat Variations
Work up to 80% for 1 rep (paused 5 sec)
Front Squat with Belt
2RM
Power Snatch from Blocks
3RM
Power Clean from Blocks
3RM
DAY 5 Snatch Max Effort
Snatch: (Competition Style - 3 Attempts): 1RM
Clean and Jerk Max Effort
Clean and Jerk (Competition Style - 3 Attempts): 1RM
DAY 6 Back Squat with Belt
5 x 5, start at 75% - last set is 5+
Jerk Recovery
1RM, then -20% for 3
Strict Press
3RM, then -10% for 2 x 3
Barbell Elevated Hip Thrust with Band around Knees
4x6
Walking Lunges
200m
OPTIONAL DAY 7 Thruster or Cluster
1RM, then -25% for 3
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 10 DAY 1 Warm Up with OH Squat Variations
Snatch Grip Thruster to OH Squat (paused 3 sec), work up to 78% of Snatch
Snatch
70% x 2, 75% x 2, 80% x 1, 85% for 2 x 1
Clean and Jerk
70% x 2, 75% x 2, 80% x 1, 85% for 2 x 1
Back Squat with Belt
3RM, then -10% for 2 x 3
Snatch Pull from Blocks
105% for 3 x 3, working up each set
Upper Muscular Imbalance Superset
KB Batwing Rows with 1 sec pause - 3 x 10 ss KB High Pulls (lower more slowly than you pull up) - 3 x 10
Walking Lunges
250m
DAY 2 Front Squat with Belt
1RM with 10 sec pause (RPE 7)
Snatch (No Hook, No Feet)
1RM, then -20% for 2 x 2
Power Clean (No Hook)
1RM, then -20% for 2 x 2
Core Muscular Imbalance
Elevated Suitcase Deadlifts - 3 x 6 (each arm)
DAY 3 Snatch
70% x 2, 80% x 2, 85% x 1
Clean
70% x 2, 80% x 2, 85% x 1
Jerk from Blocks
1RM, then -15% for 2 x 2
Back Squat with Belt
1RM (paused 3 sec), then -20% for 3 x 3 not paused
Clean Pulls from Blocks
105% for 3 x 3, working up each set
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DAY 4 Warm Up with OH Squat Variations
Work up to 83% for 1 rep (paused 5 sec)
Front Squat with Belt
2RM
Power Snatch from Blocks
1RM
Power Clean from Blocks
1RM
DAY 5 Snatch Max Effort
Snatch (Competition Style - 3 Attempts): 1RM
Clean and Jerk Max Effort
Clean and Jerk (Competition Style - 3 Attempts): 1RM
DAY 6 Back Squat with Belt
5 x 5, add 5-10lb if last week’s reps completed - last set is 5+
Jerk Recovery
1RM, then -20% for 3
Strict Press
1RM, then -20% for 3
Barbell Elevated Hip Thrust with Band around Knees
4x6
Walking Lunges
200m
OPTIONAL DAY 7 Thruster or Cluster
1RM, then -25% for 3
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 11 DAY 1
Warm Up with OH Squat Variations
Snatch Grip Thruster to OH Squat (paused 3 sec), work up to 80% of Snatch
Snatch
Work up to at least opener
Clean and Jerk
Work up to at least opener
Back Squat with Belt
3RM, then -10% for 2 x 3
Snatch Pull from Blocks
Off
Upper Muscular Imbalance Superset
Off
Walking Lunges
Off
DAY 2 Front Squat with Belt
1RM with 10 sec pause (RPE 7)
Snatch (No Hook, No Feet)
1RM
Power Clean (No Hook)
1RM
Core Muscular Imbalance
Off
DAY 3 Snatch
Work up to last warm up
Clean
Work up to last warm up clean
Jerk from Blocks
1RM
Back Squat with Belt
1RM (paused 1 sec), then -20% for 3 not paused
Clean Pulls from Blocks
Off
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DAY 4 Warm Up with OH Squat Variations
Work up to 85% for 1 rep (paused 3 sec)
Front Squat with Belt
Work up to 90% for 1
Power Snatch from Blocks
Work up to 90% for 1
Power Clean from Blocks
Work up to 90% for 1
DAY 5 Snatch Max Effort
Snatch (Competition Style - 3 Attempts): 1RM
Clean and Jerk Max Effort
Clean and Jerk (Competition Style - 3 Attempts): 1RM
DAY 6 Back Squat with Belt
Take 90% of last week’s 5 x 5 for 2 x 5
Jerk Recovery
Off
Strict Press
Off
Barbell Elevated Hip Thrust with Band around Knees
4x6
Walking Lunges
Off
OPTIONAL DAY 7 Thruster or Cluster
Off
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 12 DAY 1
Warm Up with OH Squat Variations
Snatch Grip Thruster to OH Squat (no pause), work up to 70% of Snatch
Snatch
Work up to opener for 2 sets
Clean and Jerk
Work up to opener
Back Squat with Belt
90% of 3RM for 3
Snatch Pull from Blocks
Off
Upper Muscular Imbalance Superset
Off
Walking Lunges
Off
DAY 2 Front Squat with Belt
90% of 1RM for 1
Snatch (No Hook, No Feet)
Work up to 85% for 1
Power Clean (No Hook)
Work up to 85% for 1
Core Muscular Imbalance
Off
DAY 3 Snatch
Work up to opener
Clean and Jerk
Work up to last warm up
Jerk from Blocks
Off
Back Squat with Belt
Work up to 85% for 1
Clean Pulls from Blocks
Off
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DAY 4 Warm Up with OH Squat Variations
Off
Front Squat with Belt
Work up to 75% for 1
Power Snatch from Blocks
Off
Power Clean from Blocks
Off
DAY 5 Snatch Max Effort
Snatch: 1RM
Clean and Jerk Max Effort
Clean and Jerk: 1RM
DAY 6 Back Squat with Belt
Off
Jerk Recovery
Off
Strict Press
Off
Barbell Elevated Hip Thrust with Band around Knees
Off
Walking Lunges
Off
OPTIONAL DAY 7 Thruster or Cluster
Off
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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Block three takes us back to the original #SquatEveryDay with a little more volume. The focus is on absolute strength, frequency, and CNS efficiency. It is time to adapt and respond to the stimulus from the first two blocks. We want to push the lifts as high as possible, while keeping the leg strength levels through the roof. There is one big difference from all the other programs. We are designating day six to continued strength gains in the back squats. Most programs drop the volume of squats so dramatically that most weightlifters lose leg strength right when they need it the most. Once again, we are keeping the intensity ranges between 75-85%, and the 5 x 5s with the 5+ keeps the reps between four to six on average. This is the formula for increasing strength. I want all of you to roll into competition time stronger than ever. Here’s the way the 5 x 5 sets work. We are starting with 75% of your one rep max. If you are able to get all five sets of five or more (the 5+ on the last set means to go as many past five as possible), then you will add five to ten kilos (ten to twenty pounds) the next week. If you aren’t able to complete all sets and reps, then stay with the same weight the following week with the goal of completing all five sets of five reps. This plan has worked miracles for many of my athletes. It forces hard gainers to get strong by beating them down and then building them back up in a very strategic way. If you have trouble getting stronger, try out this workout.
#SquatEveryDay High Volume will turn hard gainers into champions.
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#SQUATEVERYDAY HIGH VOLUME POWERLIFTING
#SquatEveryDay High Volume Powerlifting is different for the same reason as the weightlifting workouts: We are adding hypertrophy to the equation. I will be honest in saying that the added muscle from the hypertrophy is the best part. I mean who doesn’t like looking jacked? The extra muscle also comes in handy for getting stronger. Let’s check out the first block.
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WEEK 1 DAY 1
Back Squat with Belt
10RM, then -10% for 2 x 10
Bench Press (First and Last Rep Paused)
10RM, then -10% for 2 x 10
Wide Goodmorning (Use Safety Squat If Possible)
3x8
Lunges
100m
Upper Muscular Imbalance Superset
Pull-Ups (close, pronated grip) - 3 x submaximal ss KB Upright Rows - 3 x 10
DAY 2 Front Squat with Belt
1RM with 5 sec pause (RPE 7)
Incline Bench
95lb/65lb for 10 close - 10 medium 10 wide (without rest) x 3 sets
Back and Shoulder Work Superset
KB Bottom Up Z-Press - 3 x 10 (each arm) ss Pull-Ups (wide, pronated grip) - 3 x submaximal
Back and Shoulder Work Superset
DB Power Cleans - 3 x 10 ss Bentover Rows - 3 x 10
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
5RM (1st rep paused 3 sec), then -10% for 2 x 5 not paused
Closegrip Bench
5RM, then -10% for 2 x 5
Deadlift - Paused at Mid-Shin
5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused
Arm Work Superset
DB Tricep Extensions - 4 x 10 ss Fat Bar Curls - 4 x 10
Arm Work Superset
Overhead Tricep Extensions - 4 x 10 ss Incline Curls - 4 x 10
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (no pause, RPE 8)
Core Muscular Imbalance
Unilateral KB OH Carries - 3 x 40 yards (each arm)
Plank
3 x 45-60 seconds
BB, KB, or DB Glute Bridge
3 x 15
DB or KB Pullover
3 x 12
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low or High Bar Back Squat
3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Deadlift from Blocks with Bar 2 Inches Below Knee Using 100lb of Chain
5RM
Core Muscular Imbalance
Unilateral Farmer Walks - 3 x 40 yards (each arm)
GHD
3-5 x 8-10
Lunges
200m
DAY 6 Front Squat
Work up to 90% for 1
2-Board Bench Press
5RM
Isometric Bench Press Work: Chest to 6 Inches off Chest
73% for 3 x 5 with a 3 sec hold against pins
Isometric Bench Press Work: 6 Inches off Chest to 6 Inches from Lockout
75% for 3 x 5 with a 3 sec hold against pins
Isometric Bench Press Work: 6 Inches from Lockout to Lockout
Starting with 78% for 3 x 5, working to a max set of 5 on last set
Arm Work Superset
Ring or Regular Dips - 5 x 8-10 ss Concentration Curls - 5 x 10
OPTIONAL DAY 7 Back Work Superset
Pull-Ups (supinated grip) - 4 x 5-10 (use weight if necessary) ss One-Arm Rows - 4 x 10 (1 sec pause at top)
Shoulder Work Superset
Plate Raises - 3 x 10 ss DB Lateral Raises - 3 x 10
Cardio, GPP, HIIT
(See List in Appendix)
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WEEK 2 DAY 1
Back Squat with Belt
10RM, then -10% for 2 x 10
Bench Press (First and Last Rep Paused)
10RM, then -10% for 2 x 10
Wide Goodmorning (Use Safety Squat If Possible)
3x8
Lunges
100m
Upper Muscular Imbalance Superset
Pull-Ups (close, pronated grip) - 3 x submaximal ss KB Upright Rows - 3 x 10
DAY 2 Front Squat with Belt
1RM with 5 sec pause (RPE 7)
Incline Bench
95lb/65lb for 10 close - 10 medium 10 wide (without rest) x 3 sets
Back and Shoulder Work Superset
KB Bottom Up Z-Press - 3 x 10 (each arm) ss Pull-Ups (wide, pronated grip) - 3 x submaximal
Back and Shoulder Work Superset
DB Power Cleans - 3 x 10 ss Bentover Rows - 3 x 10
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
5RM (1st rep paused 3 sec), then -10% for 2 x 5 not paused
Closegrip Bench
5RM, then -10% for 2 x 5
Deadlift - Paused at Mid-Shin
5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused
Arm Work Superset
DB Tricep Extensions - 4 x 10 ss Fat Bar Curls - 4 x 10
Arm Work Superset
Overhead Tricep Extensions - 4 x 10 ss Incline Curls - 4 x 10
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (no pause, RPE 8)
Core Muscular Imbalance
Unilateral KB OH Carries - 3 x 40 yards (each arm)
Plank
3 x 45-60 seconds
BB, KB, or DB Glute Bridge
3 x 15
DB or KB Pullover
3 x 12
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low or High Bar Back Squat
3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Deadlift from Blocks with Bar 2 Inches Below Knee Using 100lb of Chain
5RM
Core Muscular Imbalance
Unilateral Farmer Walks - 3 x 40 yards (each arm)
GHD
3-5 x 8-10
Lunges
100m
DAY 6 Front Squat
Work up to 90% for 1
2-Board Bench Press
5RM
Isometric Bench Press Work: Chest to 6 Inches off Chest
75% for 3 x 5 with a 3 sec hold against pins
Isometric Bench Press Work: 6 Inches off Chest to 6 Inches from Lockout
78% for 3 x 5 with a 3 sec hold against pins
Isometric Bench Press Work: 6 Inches from Lockout to Lockout
Starting with 80% for 3 x 5, working to a max set of 5 on last set
Arm Work Superset
Ring or Regular Dips - 5 x 8-10 ss Concentration Curls - 5 x 10
OPTIONAL DAY 7 Back Work Superset
Pull-Ups (supinated grip) - 4 x 5-10 (use weight if necessary) ss One-Arm Rows - 4 x 10 (1 sec pause at top)
Shoulder Work Superset
Plate Raises - 3 x 10 ss DB Lateral Raises - 3 x 10
Cardio, GPP, HIIT
(See List in Appendix)
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WEEK 3 DAY 1
Back Squat with Belt
8RM, then -10% for 2 x 8
Bench Press (First and Last Rep Paused)
8RM, then -10% for 2 x 8
Wide Goodmorning (Use Safety Squat If Possible)
3x8
Lunges
200m
Upper Muscular Imbalance Superset
Pull-Ups (close, pronated grip) - 3 x submaximal ss KB Upright Rows - 3 x 10
DAY 2 Front Squat with Belt
1RM with 5 sec pause (RPE 7)
Incline Bench
95lb/65lb for 10 close - 10 medium 10 wide (without rest) x 3 sets
Back and Shoulder Work Superset
KB Bottom Up Z-Press - 3 x 10 (each arm) ss Pull-Ups (wide, pronated grip) - 3 x submaximal
Back and Shoulder Work Superset
DB Power Cleans - 3 x 10 ss Bentover Rows - 3 x 10
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
5RM (1st rep paused 1 sec), then -10% for 2 x 5 not paused
Closegrip Bench
5RM, then -10% for 2 x 5
Deadlift - Paused at Mid-Shin
5RM (1st 2 reps paused 1 sec), then -10% for 2 x 5 not paused
Arm Work Superset
DB Tricep Extensions - 4 x 10 ss Fat Bar Curls - 4 x 10
Arm Work Superset
Overhead Tricep Extensions - 4 x 10 ss Incline Curls - 4 x 10
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (no pause, RPE 8-9)
Core Muscular Imbalance
Unilateral KB OH Carries - 3 x 40 yards (each arm)
Plank
3 x 45-60 seconds
BB, KB, or DB Glute Bridge
3 x 15
DB or KB Pullover
3 x 12
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low or High Bar Back Squat
3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Deadlift from Blocks with Bar 2 Inches Below Knee Using 100lb of Chain
3RM
Core Muscular Imbalance
Unilateral Farmer Walks - 3 x 40 yards (each arm)
GHD
3-5 x 8-10
Lunges
200m
DAY 6 Front Squat
Work up to 90% for 1
2-Board Bench Press
3RM
Isometric Bench Press Work: Chest to 6 Inches off Chest
75% for 3 x 5 with a 3 sec hold against pins
Isometric Bench Press Work: 6 Inches off Chest to 6 Inches from Lockout
78% for 3 x 5 with a 3 sec hold against pins
Isometric Bench Press Work: 6 Inches from Lockout to Lockout
Starting with 80% for 3 x 5, working to a max set of 5 on last set
Arm Work Superset
Ring or Regular Dips - 5 x 8-10 ss Concentration Curls - 5 x 10
OPTIONAL DAY 7 Back Work Superset
Pull-Ups (supinated grip) - 4 x 5-10 (use weight if necessary) ss One-Arm Rows - 4 x 10 (1 sec pause at top)
Shoulder Work Superset
Plate Raises - 3 x 10 ss DB Lateral Raises - 3 x 10
Cardio, GPP, HIIT
(See List in Appendix)
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WEEK 4 DAY 1
Back Squat with Belt
8RM, then -15% for 8
Bench Press (First and Last Rep Paused)
8RM, then -15% for 8
Wide Goodmorning (Use Safety Squat If Possible)
3x8
Lunges
100m
Upper Muscular Imbalance Superset
Pull-Ups (close, pronated grip) - 3 x submaximal ss KB Upright Rows - 3 x 10
DAY 2 Front Squat with Belt
1RM with 5 sec pause (RPE 7)
Incline Bench
Off
Back and Shoulder Work Superset
KB Bottom Up Z-Press - 3 x 10 (each arm) ss Pull-Ups (wide, pronated grip) - 3 x submaximal
Back and Shoulder Work Superset
DB Power Cleans - 3 x 10 ss Bentover Rows - 3 x 10
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
5RM, then -10% for 5
Closegrip Bench
5RM
Deadlift - Paused at Mid-Shin
5RM (1st rep paused 1 sec), then -10% for 2 x 5 not paused
Arm Work Superset
DB Tricep Extensions - 4 x 10 ss Fat Bar Curls - 4 x 10
Arm Work Superset
Overhead Tricep Extensions - 4 x 10 ss Incline Curls - 4 x 10
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DAY 4 Front Squat with Belt
Work up to 90% of 1RM with 50lb of Chain, then remove chains and max
Core Muscular Imbalance
Unilateral KB OH Carries - 3 x 40 yards (each arm)
Plank
3 x 45-60 seconds
BB, KB, or DB Glute Bridge
3 x 15
DB or KB Pullover
3 x 12
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low or High Bar Back Squat
3RM
Deadlift from Blocks with Bar 2 Inches Below Knee Using 100lb of Chain
1RM, then -20% for 3
Core Muscular Imbalance
Unilateral Farmer Walks - 3 x 40 yards (each arm)
GHD
3-5 x 8-10
Lunges
200m
DAY 6 Front Squat
Work up to 85% for 1
2-Board Bench Press
1RM
Isometric Bench Press Work: Chest to 6 Inches off Chest
78% for 3 x 5 with a 1 sec hold against pins
Isometric Bench Press Work: 6 Inches off Chest to 6 Inches from Lockout
80% for 3 x 5 with a 1 sec hold against pins
Isometric Bench Press Work: 6 Inches from Lockout to Lockout
Starting with 83% for 3 x 5, working to a max set of 5 on last set
Arm Work Superset
Ring or Regular Dips - 5 x 8-10 ss Concentration Curls - 5 x 10
OPTIONAL DAY 7 Back Work Superset
Pull-Ups (supinated grip) - 4 x 5-10 (use weight if necessary) ss One-Arm Rows - 4 x 10 (1 sec pause at top)
Shoulder Work Superset
Plate Raises - 3 x 10 ss DB Lateral Raises - 3 x 10
Cardio, GPP, HIIT
(See List in Appendix)
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The biggest difference between this and the Moderate Volume program comes on days five and six. I split up the bench/upper body day from the back squat/deadlift/lower body day. On day six we introduce a cool way to get stronger: using isometric contractions. You will need a power rack to pull this off the way that I am prescribing. If you don’t have one, you can just hold the weight in an isometric pause at the prescribed heights. I suggest using two sets of pins to make the process easier. You will rest the bar on one as a starting position, and then press the bar into the different heights for the required time. During this isometric contraction, I suggest pushing as hard as possible to recruit the most fibers. Studies have shown that nothing produces more strength in a joint than isometric contractions. The only problem is that it only strengthens at the angle held during the contractions plus a few degrees above and below the angle. But that’s not a problem here because we are hitting every angle. I used this workout after working with Coach Charles Poliquin. It added 35 pounds to my bench press, so of course I stole it from him. This is me giving him credit so I don’t feel guilty now. I liked using a closer grip for these, due to the triceps being a major mover of the bench press. The closer grip emphasizes the triceps, and ultimately strengthens the movement. There is one other cool addition to this workout. I am programming in the addition of 100 pounds of chains to the max effort deadlift. I am asking you to drape chains over the bar. As the athlete stands up with the bar, more weight is added to the load from the links coming off the floor. The goal is to strengthen the lockout by using the principle of accommodating resistance.
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WEEK 5 DAY 1
Back Squat with Belt
5RM, then -10% for 2 x 5
Bench Press (First and Last Rep Paused)
5RM, then -10% for 2 x 5
Wide Goodmorning (Use Safety Squat If Possible)
4x5
Lunges
150m
Upper Muscular Imbalance Work
KB Swinging Rows - 3 x 10
DAY 2 Front Squat with Belt
1RM with 5 sec pause (RPE 7)
Incline Bench
95lb/65lb for 10 close - 10 medium 10 wide (without rest) x 3 sets
Back and Shoulder Work Superset
DB Pullovers - 3 x 10 (each arm) ss Pull-Ups (wide, pronated grip) - 3 x submaximal
Back and Shoulder Work Superset
Cable or Band Facepulls - 3 x 10 ss BB, Seated, or T-Bar Rows - 3 x 10
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Closegrip Bench
3RM, then -10% for 2 x 3
Deadlift - Paused at Mid-Shin
3RM (1st 2 reps paused 3 sec), then -10% for 2 x 3 not paused
Arm Work Superset
Tricep Nosebreakers - 5 x 10 ss Fat Bar Curls - 5 x 10
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (5 sec pause, RPE 7)
Core Muscular Imbalance
Unilateral KB OH Squats - 3 x 8 (each arm)
Plank with Band Lat Pull
3 x 30 seconds (each side)
BB, KB, or DB Unilateral Glute Bridge
3 x 10 (each leg)
Band Pullaparts
3 x 15
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low or High Bar Back Squat
1RM, then -20% for 3
Deadlift from Blocks with Plates 4 Inches off Ground Using 100lb of Chain
5RM
GHD
3-5 x 8-10
Core Muscular Imbalance
Bilateral Farmer Walks - 3 x 40 yards
Lunges
250m
DAY 6 Front Squat
Work up to 80% for 3
1-Board Bench Press
5RM
Isometric Bench Press Work: Chest to 6 Inches off Chest
78% for 3 x 3 with a 3 sec hold against pins
Isometric Bench Press Work: 6 Inches off Chest to 6 Inches from Lockout
80% for 3 x 3 with a 3 sec hold against pins
Isometric Bench Press Work: 6 Inches from Lockout to Lockout
Starting with 83% for 3 x 3, working to a max set of 3 on last set
Arm Work Superset
Incline DB Tricep Extensions - 4 x 10 ss Preacher Curls - 4 x 10
OPTIONAL DAY 7 Back Work Superset
KB Batwing Rows with 1 sec pause - 3 x 10 ss Band Pullaparts 3 x 12
Shoulder Work
Plate Lateral Raises - 3 x 10
Cardio, GPP, HIIT
(See List in Appendix)
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WEEK 6 DAY 1
Back Squat with Belt
5RM, then -10% for 2 x 5
Bench Press (First and Last Rep Paused)
5RM, then -10% for 2 x 5
Wide Goodmorning (Use Safety Squat If Possible)
4x5
Lunges
150m
Upper Muscular Imbalance Work
KB Swinging Rows - 3 x 10
DAY 2 Front Squat with Belt
1RM with 7 sec pause (RPE 7)
Incline Bench
95lb/65lb for 10 close - 10 medium 10 wide (without rest) x 3 sets
Back and Shoulder Work Superset
DB Pullovers - 3 x 10 (each arm) ss Pull-Ups (wide, pronated grip) - 3 x submaximal
Back and Shoulder Work Superset
Cable or Band Facepulls - 3 x 10 ss BB, Seated, or T-Bar Rows - 3 x 10
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Closegrip Bench
3RM, then -10% for 2 x 3
Deadlift - Paused at Mid-Shin
3RM (1st 2 reps paused 3 sec), then -10% for 2 x 3 not paused
Arm Work Superset
Tricep Nosebreakers - 5 x 10 ss Fat Bar Curls - 5 x 10
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (5 sec pause, RPE 7)
Core Muscular Imbalance
Unilateral KB OH Squats - 3 x 8 (each arm)
Plank with Band Lat Pull
3 x 30 seconds (each side)
BB, KB, or DB Unilateral Glute Bridge
3 x 10 (each leg)
Band Pullaparts
3 x 15
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low or High Bar Back Squat
1RM, then -20% for 3, then -30% for 5
Deadlift from Blocks with Plates 4 Inches off Ground Using 100lb of Chain
5RM
GHD
3-5 x 8-10
Core Muscular Imbalance
Bilateral Farmer Walks - 3 x 40 yards
Lunges
250m
DAY 6 Front Squat
Work up to 80% for 3
1-Board Bench Press
5RM
Isometric Bench Press Work: Chest to 6 Inches off Chest
80% for 3 x 3 with a 3 sec hold against pins
Isometric Bench Press Work: 6 Inches off Chest to 6 Inches from Lockout
85% for 3 x 3 with a 3 sec hold against pins
Isometric Bench Press Work: 6 Inches from Lockout to Lockout
Starting with 88% for 3 x 3, working to a max set of 3 on last set
Arm Work Superset
Incline DB Tricep Extensions - 4 x 10 ss Preacher Curls - 4 x 10
OPTIONAL DAY 7 Back Work Superset
KB Batwing Rows with 1 sec pause - 3 x 10 ss Band Pullaparts 3 x 12
Shoulder Work
Plate Lateral Raises - 3 x 10
Cardio, GPP, HIIT
(See List in Appendix)
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WEEK 7 DAY 1
Back Squat with Belt
5RM, then -10% for 2 x 5
Bench Press (First and Last Rep Paused)
5RM, then -10% for 2 x 5
Wide Goodmorning (Use Safety Squat If Possible)
4x5
Lunges
150m
Upper Muscular Imbalance Work
KB Swinging Rows - 3 x 10
DAY 2 Front Squat with Belt
1RM with 7 sec pause (RPE 7)
Incline Bench
95lb/65lb for 10 close - 10 medium 10 wide (without rest) x 3 sets
Back and Shoulder Work Superset
DB Pullovers - 3 x 10 (each arm) ss Pull-Ups (wide, pronated grip) - 3 x submaximal
Back and Shoulder Work Superset
Cable or Band Facepulls - 3 x 10 ss BB, Seated, or T-Bar Rows - 3 x 10
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Closegrip Bench
3RM, then -10% for 2 x 3
Deadlift - Paused at Mid-Shin
3RM (1st 2 reps paused 1 sec), then -10% for 2 x 3 not paused
Arm Work Superset
Tricep Nosebreakers - 5 x 10 ss Fat Bar Curls - 5 x 10
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (5 sec pause, RPE 7)
Core Muscular Imbalance
Unilateral KB OH Squats - 3 x 8 (each arm)
Plank with Band Lat Pull
3 x 30 seconds (each side)
BB, KB, or DB Unilateral Glute Bridge
3 x 10 (each leg)
Band Pullaparts
3 x 15
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low or High Bar Back Squat
1RM, then -15% for 3, then -25% for 5
Deadlift from Blocks with Plates 4 Inches off Ground Using 100lb of Chain
3RM
GHD
3-5 x 8-10
Core Muscular Imbalance
Bilateral Farmer Walks - 3 x 40 yards
Lunges
250m
DAY 6 Front Squat
Work up to 80% for 3
1-Board Bench Press
3RM
Isometric Bench Press Work: Chest to 6 Inches off Chest
83% for 3 x 3 with a 3 sec hold against pins
Isometric Bench Press Work: 6 Inches off Chest to 6 Inches from Lockout
88% for 3 x 3 with a 3 sec hold against pins
Isometric Bench Press Work: 6 Inches from Lockout to Lockout
Starting with 90% for 3 x 3, working to a max set of 3 on last set
Arm Work Superset
Incline DB Tricep Extensions - 4 x 10 ss Preacher Curls - 4 x 10
OPTIONAL DAY 7 Back Work Superset
KB Batwing Rows with 1 sec pause - 3 x 10 ss Band Pullaparts 3 x 12
Shoulder Work
Plate Lateral Raises - 3 x 10
Cardio, GPP, HIIT
(See List in Appendix)
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WEEK 8 DAY 1
Back Squat with Belt
5RM, then -10% for 2 x 5
Bench Press (First and Last Rep Paused)
5RM, then -10% for 2 x 5
Wide Goodmorning (Use Safety Squat If Possible)
4x5
Lunges
150m
Upper Muscular Imbalance Work
KB Swinging Rows - 3 x 10
DAY 2 Front Squat with Belt
1RM with 7 sec pause (RPE 7)
Incline Bench
Off
Back and Shoulder Work Superset
DB Pullovers - 3 x 10 (each arm) ss Pull-Ups (wide, pronated grip) - 3 x submaximal
Back and Shoulder Work Superset
Cable or Band Facepulls - 3 x 10 ss BB, Seated, or T-Bar Rows - 3 x 10
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
3RM, then -10% for 3
Closegrip Bench
3RM, then -10% for 3
Deadlift - Paused at Mid-Shin
3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Arm Work Superset
Tricep Nosebreakers - 5 x 10 ss Fat Bar Curls - 5 x 10
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (5 sec pause, RPE 7)
Core Muscular Imbalance
Unilateral KB OH Squats - 3 x 8 (each arm)
Plank with Band Lat Pull
3 x 30 seconds (each side)
BB, KB, or DB Unilateral Glute Bridge
3 x 10 (each leg)
Band Pullaparts
3 x 15
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low or High Bar Back Squat
1RM
Deadlift from Blocks with Plates 4 Inches off Ground Using 100lb of Chain
1RM
GHD
3-5 x 8-10
Core Muscular Imbalance
Bilateral Farmer Walks - 3 x 40 yards
Lunges
250m
DAY 6 Front Squat
Work up to 75% for 3
1-Board Bench Press
1RM
Isometric Bench Press Work: Chest to 6 Inches off Chest
85% for 3 x 3 with a 3 sec hold against pins
Isometric Bench Press Work: 6 Inches off Chest to 6 Inches from Lockout
90% for 3 x 3 with a 3 sec hold against pins
Isometric Bench Press Work: 6 Inches from Lockout to Lockout
Starting with 93% for 3 x 3, working to a max set of 3 on last set
Arm Work Superset
Incline DB Tricep Extensions - 4 x 10 ss Preacher Curls - 4 x 10
OPTIONAL DAY 7 Back Work Superset
KB Batwing Rows with 1 sec pause - 3 x 10 ss Band Pullaparts 3 x 12
Shoulder Work
Plate Lateral Raises - 3 x 10
Cardio, GPP, HIIT
(See List in Appendix)
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Block two is different for the same reasons as block two of the weightlifting programs. Once again we are focusing on building strength by forcing adaptation, keeping the intensity between 75-85% on average, and keeping the rep range between four to six on average. Just like in the weightlifting programs, some max effort work will prepare the nervous system for heavy weight. It’s the perfect storm to get stronger. Now it’s time for the magic of block three.
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WEEK 9 DAY 1 Back Squat with Belt
3RM, then -10% for 2 x 3
Deadlift
3RM from a 2 inch deficit, then -10% for 3 with no deficit
GHD
3x8
DB Rear Leg Elevated Split Squat
3x8
Upper Muscular Imbalance Work
Pull-Ups (alternating grips) - 3 x submaximal reps
DAY 2 Front Squat with Belt
1RM with 50lb of Chain (3 sec pause, RPE 8)
Bench Press (First and Last Rep Paused)
3RM, then -15% for 2 x 3 (last set is 3+)
Closegrip Pin Presses 4 Inches off Chest
5RM, then -10% for 2 x 5
Back and Shoulder Work Superset
KB Upright Rows - 3 x 10 ss BB, Seated, or T-Bar Rows - 3 x 10
Arm Work
Cable or Band Pushdowns - 3 x 10-15
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
1RM (paused 3 sec), then -15% for 2 x 3 not paused
Deadlift
60% + mini-bands for 4 x 1, 70% + minibands for 2 x 1, remove min-bands and work up for 2 x 1
Kang Squats
Start with 35% of Back Squat and work up - 4 x 5
Cable or Band Pull-Throughs
3 x 10-15
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DAY 4 Front Squat with Belt
1RM with 10 sec pause (RPE 7)
Closegrip Bench
3RM (4 sec eccentric, 2 sec pause on chest, 2 sec pause at sticking point), then -10% for 2 x 3 with same pauses
Hang Muscle Snatch
3x8
Plate Lateral Raises
3x8
Side Plank Rows
3 x 20 seconds (each side)
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low Bar Back Squat with 5070lb of Chains or Bands
1RM, then -20% for 3
Deadlift from Blocks with Plates 2 Inches off Ground
3RM
Core Muscular Imbalance
Suitcase Deadlifts from 4 Inch Deficit 3 x 6 (each side) (RPE 7)
Unilateral RDL
3 x 6 (each side) (RPE 7)
DAY 6 Front Squat
Work up to 85% for 1
Slingshot Bench
1RM
Floor Presses
5RM, then -10% for 2 x 5 with last set at 5+
Fat Bar Curls
3x8
DB Tricep Extensions
6x8
OPTIONAL DAY 7 Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 10 DAY 1 Back Squat with Belt
3RM, then -10% for 2 x 3
Deadlift
3RM from a 2 inch deficit, then -10% for 3 with no deficit
GHD
3x8
DB Rear Leg Elevated Split Squat
3x8
Upper Muscular Imbalance Work
Pull-Ups (alternating grips) - 3 x submaximal reps
DAY 2 Front Squat with Belt
1RM with 50lb of Chain (3 sec pause, RPE 9)
Bench Press (First and Last Rep Paused)
3RM, then -15% for 2 x 3 (last set is 3+)
Closegrip Pin Presses 4 Inches off Chest
5RM, then -10% for 2 x 5
Back and Shoulder Work Superset
KB Upright Rows - 3 x 10 ss BB, Seated, or T-Bar Rows - 3 x 10
Arm Work
Cable or Band Pushdowns - 3 x 10-15
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
1RM (paused 3 sec), then -15% for 2 x 3 not paused
Deadlift
60% + mini-bands for 5 x 1, 70% + minibands for 3 x 1, remove mini-bands and work up for 4 x 1
Kang Squats
Start with 38% of Back Squat and work up - 4 x 5
Cable or Band Pull-Throughs
3 x 10-15
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DAY 4 Front Squat with Belt
1RM with 5 sec pause (RPE 7)
Closegrip Bench
3RM (4 sec eccentric, 2 sec pause on chest, 2 sec pause at sticking point), then -10% for 2 x 3 with same pauses
Hang Muscle Snatch
3x8
Plate Lateral Raises
3x8
Side Plank Rows
3 x 20 seconds (each side)
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low Bar Back Squat with 5070lb of Chains or Bands
1RM, then -20% for 3
Deadlift from Blocks with Plates 2 Inches off Ground
3RM
Core Muscular Imbalance
Suitcase Deadlifts from 4 Inch Deficit 3 x 6 (each side) (RPE 7)
Unilateral RDL
3 x 6 (each side) (RPE 7)
DAY 6 Front Squat
Work up to 85% for 1
Slingshot Bench
1RM
Floor Presses
5RM, then -10% for 2 x 5 with last set at 5+
Fat Bar Curls
3x8
DB Tricep Extensions
6x8
OPTIONAL DAY 7 Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 11 DAY 1 Back Squat with Belt
2RM (RPE 8) This will be your opener
Deadlift
2RM (RPE 8) This will be your opener
GHD
3x8
DB Rear Leg Elevated Split Squat
Off
Upper Muscular Imbalance Work
Pull-Ups (alternating grips) - 3 x submaximal reps
DAY 2 Front Squat with Belt
1RM with 50lb of Chain (1 sec pause, RPE 7)
Bench Press
2RM (both paused 3 sec) This will be your opener
Closegrip Pin Presses 4 Inches off Chest
3RM, then -10% for 3
Back and Shoulder Work Superset
KB Upright Rows - 3 x 10 ss BB, Seated, or T-Bar Rows - 3 x 10
Arm Work
Cable or Band Pushdowns - 3 x 10-15
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
1RM (paused 1 sec), then -15% for 3 not paused
Deadlift
60% + mini-bands for 4 x 1, 70% + minibands for 2 x 1, remove mini-bands and work up for 2 x 1
Kang Squats
3x5
Cable or Band Pull-Throughs
3 x 10-15
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DAY 4 Front Squat with Belt
1RM with 10 sec pause (RPE 7)
Closegrip Bench
3RM (3 sec eccentric, 2 sec pause on chest, 1 sec pause at sticking point), then -10% for 2 x 3 with same pauses
Hang Muscle Snatch
3x8
Plate Lateral Raises
3x8
Side Plank Rows
3 x 20 seconds (each side)
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Low Bar Back Squat with 5070lb of Chains or Bands
1RM, then -15% for 3
Deadlift from Blocks with Plates 2 Inches off Ground
2RM
Core Muscular Imbalance
Suitcase Deadlifts from 4 Inch Deficit 3 x 6 (each side) (RPE 6)
Unilateral RDL
3 x 6 (each side) (RPE 6)
DAY 6 Front Squat
Work up to 85% for 1
Slingshot Bench
1RM
Floor Presses
5RM, then -10% for 5
Fat Bar Curls
3x8
DB Tricep Extensions
6x8
OPTIONAL DAY 7 Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 12 DAY 1
Back Squat with Belt
Work up to last warm up
Deadlift
Work up to 85% for 1
GHD
2x5
DB Rear Leg Elevated Split Squat
Off
Upper Muscular Imbalance Work
Pull-Ups (alternating grips) - 2 x submaximal reps
DAY 2 Front Squat with Belt
Work up to 85% for 1
Bench Press
Work up to opener for 1
Closegrip Pin Presses 4 Inches off Chest
Off
Back and Shoulder Work Superset
KB Upright Rows - 3 x 10 ss BB, Seated, or T-Bar Rows - 3 x 10
Arm Work
Cable or Band Pushdowns - 2 x 10
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
Work up to 80% for 2
Deadlift
Off
Kang Squats
Off
Cable or Band Pull-Throughs
3 x 10-15
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DAY 4 Front Squat with Belt
Work up to 70% of 1RM for 1
Closegrip Bench
Work up to 70% for 3
Hang Muscle Snatch
Off
Plate Lateral Raises
Off
Side Plank Rows
3 x 20 seconds (each side)
GPP
(See List in Appendix) Sled Work preferred
DAY 5 Back Squat
Max
Bench Press
Max
Deadlift
Max
DAY 6 Front Squat
Off
Slingshot Bench
Off
Floor Presses
Off
Fat Bar Curls
Off
DB Tricep Extensions
Off
OPTIONAL DAY 7 Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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Block three is a traditional absolute strength phase. We are using the same elements that made the original #SquatEveryDay awesome with a little extra volume. The high frequency and high intensity will prime the CNS for maximal attempts. The drop in volume will allow the body to totally recover and grow stronger than ever. Week twelve is a total taper week that allows either a competition or max out day on day five. This program is going to have all of you ringing that PR bell.
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#SQUATEVERYDAY HIGH VOLUME SUPER TOTAL
Are you ready to try the perfect program to get you jacked, strong, and slamming heavier weight than ever? The #SquatEveryDay High Volume Super Total program is the perfect combination of the weightlifting and powerlifting programs. We have increased the volume in powerlifting movements to get you stronger, while keeping the Olympic movements perfectly waved for top performance. Let’s look at the blocks!
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WEEK 1 DAY 1
High Bar Back Squat with Belt
5RM (1st rep paused 3 sec), then -15% for 2 x 5 not paused (last set is 5+)
Snatch
50% x 3, 60% x 3, 70% for 2 x 3, 77% x 2, 82% x 1
Bench Press
5RM, then -15% for 2 x 5 (last set is 5+)
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 10 ss Bentover Rows - 3 x 10
Barbell Elevated Hip Thrusts
3x8
Walking Lunges
100m
DAY 2 Front Squat with Belt
1RM with 5 sec pause (RPE 7-8)
Clean and Jerk
50% x 3, 60% x 3, 70% for 2 x 3, 77% x 2, 82% x 1
Snatch Pulls
95% for 3 x 3 with a 6 sec eccentric
Core Muscular Imbalance
Double DB Fat Grip OH Carry - 3 x 40 yards
DAY 3 Back Squat
3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Jerk Recovery
5RM, then -10% for 5
Push Press
5RM, then -10% for 2 x 5
Deadlift - Paused at Mid-Shin
5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Dips - 3 x submaximal reps ss KB High Pulls - 3 x 10 (lower more slowly than you pull up)
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DAY 4 Warm Up with OH Squat Variations
Work up to 70% for 3 reps with 1st rep paused 5 sec
Front Squat with Belt
1RM with 50lb of Chain (RPE 8)
Hang Power Snatch
3RM, then -10% for 3
Hang Power Clean
3RM, then -10% for 3
Optional Cardio, GPP, HIIT
(See List in Appendix) Sled Work
DAY 5 Snatch Max Effort
3-Position Snatch: 1RM
Clean and Jerk Max Effort
3-Position Clean and Jerk: 1RM
Clean Pull
95% for 3 x 3
Core Muscular Imbalance
Staggered Kettlebell Carry - 3 x 40 yards (each way)
DAY 6 Back Squat with Belt
10RM, then -10% for 2 x 10
Bench Press
10RM, then -10% for 2 x 10
Strict Press
5RM, then -10% for 2 x 5
RDL
3x8
Lunges
200m
OPTIONAL DAY 7 Thruster or Cluster
3RM
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 2 DAY 1
High Bar Back Squat with Belt
5RM (1st rep paused 3 sec), then -15% for 2 x 5 not paused (last set is 5+)
Snatch
55% x 3, 65% x 3, 75% for 2 x 3, 80% for 2 x 2, 85% for 2 x 1
Bench Press
5RM, then -15% for 2 x 5 (last set is 5+)
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 10 ss Bentover Rows - 3 x 10
Barbell Elevated Hip Thrusts
3x8
Walking Lunges
100m
DAY 2 Front Squat with Belt
1RM with 5 sec pause (RPE 7-8)
Clean and Jerk
55% x 3, 65% x 3, 75% for 2 x 3, 80% for 2 x 2, 85% for 2 x 1
Snatch Pulls
95% for 3 x 3 with a 6 sec eccentric
Core Muscular Imbalance
Double DB Fat Grip OH Carry - 3 x 40 yards
DAY 3 Back Squat
3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Jerk Recovery
5RM, then -10% for 5
Push Press
5RM, then -10% for 2 x 5
Deadlift - Paused at Mid-Shin
5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Dips - 3 x submaximal reps ss KB High Pulls - 3 x 10 (lower more slowly than you pull up)
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DAY 4 Warm Up with OH Squat Variations
Work up to 73% for 3 reps with 1st rep paused 5 sec
Front Squat with Belt
1RM with 50lb of Chain (RPE 8)
Hang Power Snatch
3RM, then -10% for 3
Hang Power Clean
3RM, then -10% for 3
Optional Cardio, GPP, HIIT
(See List in Appendix) Sled Work
DAY 5 Snatch Max Effort
3-Position Snatch: 1RM
Clean and Jerk Max Effort
3-Position Clean and Jerk: 1RM
Clean Pull
98% for 3 x 3
Core Muscular Imbalance
Staggered Kettlebell Carry - 3 x 40 yards (each way)
DAY 6 Back Squat with Belt
10RM, then -10% for 2 x 10
Bench Press
10RM, then -10% for 2 x 10
Strict Press
5RM, then -10% for 2 x 5
RDL
3x8
Lunges
200m
OPTIONAL DAY 7 Thruster or Cluster
3RM
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 3 DAY 1
High Bar Back Squat with Belt
5RM (1st rep paused 3 sec), then -15% for 2 x 5 not paused (last set is 5+)
Snatch
50% x 3, 60% x 3, 65% for 2 x 3, 72% x 2, 80% x 1
Bench Press
5RM, then -15% for 2 x 5 (last set is 5+)
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 10 ss Bentover Rows - 3 x 10
Barbell Elevated Hip Thrusts
3x8
Walking Lunges
100m
DAY 2 Front Squat with Belt
1RM with 5 sec pause (RPE 7-8)
Clean and Jerk
50% x 3, 60% x 3, 65% for 2 x 3, 72% x 2, 80% x 1
Snatch Pulls
95% for 3 x 3 with a 6 sec eccentric
Core Muscular Imbalance
Double DB Fat Grip OH Carry - 3 x 40 yards
DAY 3 Back Squat
3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Jerk Recovery
5RM, then -10% for 5
Push Press
5RM, then -10% for 2 x 5
Deadlift - Paused at Mid-Shin
5RM (1st 2 reps paused 1 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Dips - 3 x submaximal reps ss KB High Pulls - 3 x 10 (lower more slowly than you pull up)
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DAY 4 Warm Up with OH Squat Variations
Work up to 75% for 3 reps with 1st rep paused 3 sec
Front Squat with Belt
1RM with 50lb of Chain (RPE 9)
Hang Power Snatch
3RM, then -10% for 3
Hang Power Clean
3RM, then -10% for 3
Optional Cardio, GPP, HIIT
(See List in Appendix) Sled Work
DAY 5 Snatch Max Effort
Snatch Pull to Snatch: 1RM
Clean and Jerk Max Effort
Clean to Front Squat to Jerk: 1RM
Clean Pull
100% for 3 x 3
Core Muscular Imbalance
Staggered Kettlebell Carry - 3 x 40 yards (each way)
DAY 6 Back Squat with Belt
8RM, then -10% for 2 x 8
Bench Press
8RM, then -10% for 2 x 8
Strict Press
5RM, then -10% for 2 x 5
RDL
3x8
Lunges
200m
OPTIONAL DAY 7 Thruster or Cluster
3RM
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 4 DAY 1
High Bar Back Squat with Belt
5RM (no pause), then -10% for 5
Snatch
55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1
Bench Press
90% of best 5RM for 3 x 5
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 10 ss Bentover Rows - 3 x 10
Barbell Elevated Hip Thrusts
3x8
Walking Lunges
100m
DAY 2 Front Squat with Belt
1RM with 5 sec pause (RPE 7-8)
Clean and Jerk
55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1
Snatch Pulls
Off
Core Muscular Imbalance
Double DB Fat Grip OH Carry - 3 x 40 yards
DAY 3 Back Squat
3RM
Jerk Recovery
5RM, then -10% for 5
Push Press
5RM, then -10% for 2 x 5
Deadlift - Paused at Mid-Shin
5RM (1st rep paused 1 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Superset
Chest to Bar Pull-Ups - 3 x submaximal reps ss Dips - 3 x submaximal reps ss KB High Pulls - 3 x 10 (lower more slowly than you pull up)
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DAY 4 Warm Up with OH Squat Variations
Work up to 65% for 3 reps with 1st rep paused 3 sec
Front Squat with Belt
1RM with 50lb of Chain (RPE 7)
Hang Power Snatch
1RM
Hang Power Clean
1RM
Optional Cardio, GPP, HIIT
(See List in Appendix) Sled Work
DAY 5 Snatch Max Effort
Snatch: 1RM (RPE 9)
Clean and Jerk Max Effort
Clean and Jerk: 1RM (RPE 9)
Clean Pull
90% for 3 x 3
Core Muscular Imbalance
Staggered Kettlebell Carry - 3 x 40 yards (each way)
DAY 6 Back Squat with Belt
8RM, then -15% for 8
Bench Press
8RM, then -10% for 8
Strict Press
90% of best 5RM for 3 x 5
RDL
3x8
Lunges
200m
OPTIONAL DAY 7 Thruster or Cluster
3RM
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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We have talked about the changes in the weightlifting and powerlifting programs, but there are a few more things to point out. First, there is no real max effort day in the first block. We are focused on full range of motion and daily undulating waves of intensity. The main reason is so this program is easier to perform for all of you. If I add board pressing, someone else is needed to hold the board. This program will still get you jacked and just as strong. We also added a 5+ for a little extra volume in the squat and bench on day one. I am going for a little added muscle and more strength. For the staggered kettlebell carries, one is held overhead and the other is held down by your side. You will find this staggered carry to cause the entire core to battle for stability between the two sides.
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WEEK 5 DAY 1
High Bar Back Squat with Belt
3RM (1st rep paused 3 sec), then -15% for 2 x 3 not paused (last set is 3+)
Snatch
50% x 3, 60% x 3, 70% x 2, 75% for 2 x 2, 80% x 1, 85% for 2 x 1
Bench Press
3RM, then -15% for 2 x 3 (last set is 3+)
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 5 ss Bentover Rows - 3 x 5
Barbell Elevated Hip Thrusts
4x6
Walking Lunges
150m
DAY 2 Back Squat
1RM with 7 sec pause (RPE 7)
Power Snatch
3RM, then -10% for 3
Clean and Jerk
50% x 3, 60% x 3, 70% x 2, 75% for 2 x 2, 80% x 1, 85% for 2 x 1
Core Muscular Imbalance
Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
DAY 3 Front Squat with Belt
3RM, then -10% for 2 x 3
Jerk from Block Paused 3 Sec in Catch
1RM, then -20% for 2
Push Press
3RM, then -10% for 2 x 3
Deadlift - Paused at Knee
3RM (1st 2 reps paused 3 sec), then -10% for 2 x 3 not paused
Upper Muscular Imbalance Superset
Horizontal Bar Rows with Elevated Feet - 3 x 8 with 1 sec pause on chest ss Unilateral Z-Press KB Bottom Up - 3 x 10 (each arm) ss Double KB Swinging Rows - 3 x 10
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DAY 4 Front Squat with Belt
1RM
Power Clean
3RM, then -10% for 3
Core Muscular Imbalance
Bilateral Farmer Walks - 3 x 40 yards
DAY 5 Heaving Snatch Balance
1RM with 5 sec pause, then -20% for 3 not paused
Snatch Max Effort
Snatch Pull to 2 Snatches to Hang Snatch to OH Squat: 1RM
Clean and Jerk Max Effort
Clean Pull to 2 Cleans to Front Squat to 2 Jerks: 1RM
Jerk Recovery
3RM, then -10% for 3
DAY 6 Back Squat with Belt
5RM, then -10% for 2 x 5
Bench Press
5RM, then -10% for 2 x 5
Strict Press
3RM, then -10% for 2 x 3
Deadlift from 4 Inch Blocks
5RM, then -10% for 2 x 5
RDL
3x8
Lunges
250m
OPTIONAL DAY 7 Thruster or Cluster
1RM (paused 3 sec in bottom), then -25% for 3 not paused
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 6 DAY 1
High Bar Back Squat with Belt
3RM (1st rep paused 3 sec), then -15% for 2 x 3 not paused (last set is 3+)
Snatch
53% x 3, 63% x 3, 73% x 2, 78% for 2 x 2, 83% for 2 x 1, 88% for 2 x 1
Bench Press
3RM, then -15% for 2 x 3 (last set is 3+)
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 5 ss Bentover Rows - 3 x 5
Barbell Elevated Hip Thrusts
4x6
Walking Lunges
150m
DAY 2 Back Squat
1RM with 7 sec pause (RPE 7)
Power Snatch
3RM, then -10% for 3
Clean and Jerk
53% x 3, 63% x 3, 73% x 2, 78% for 2 x 2, 83% for 2 x 1, 88% for 2 x 1
Core Muscular Imbalance
Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
DAY 3 Front Squat with Belt
3RM, then -10% for 2 x 3
Jerk from Block Paused 3 Sec in Catch
1RM, then -20% for 2
Push Press
3RM, then -10% for 2 x 3
Deadlift - Paused at Knee
3RM (1st 2 reps paused 3 sec), then -10% for 2 x 3 not paused
Upper Muscular Imbalance Superset
Horizontal Bar Rows with Elevated Feet - 3 x 8 with 1 sec pause on chest ss Unilateral Z-Press KB Bottom Up - 3 x 10 (each arm) ss Double KB Swinging Rows - 3 x 10
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DAY 4 Front Squat with Belt
1RM
Power Clean
3RM, then -10% for 3
Core Muscular Imbalance
Bilateral Farmer Walks - 3 x 40 yards
DAY 5 Heaving Snatch Balance
1RM with 5 sec pause, then -20% for 3 not paused
Snatch Max Effort
Snatch Pull to 2 Snatches: 1RM
Clean and Jerk Max Effort
Clean Pull to Clean to Front Squat to Jerk: 1RM
Jerk Recovery
3RM, then -10% for 3
DAY 6 Back Squat with Belt
5RM, then -10% for 2 x 5
Bench Press
5RM, then -10% for 2 x 5
Strict Press
3RM, then -10% for 2 x 3
Deadlift from 4 Inch Blocks
5RM, then -10% for 2 x 5
RDL
3x8
Lunges
250m
OPTIONAL DAY 7 Thruster or Cluster
1RM (paused 3 sec in bottom), then -25% for 3 not paused
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 7 DAY 1
High Bar Back Squat with Belt
3RM (1st rep paused 3 sec), then -15% for 2 x 3 not paused (last set is 3+)
Snatch
50% x 3, 60% x 3, 70% for 2 x 2, 77% x 2, 83% x 1
Bench Press
3RM, then -15% for 2 x 3 (last set is 3+)
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 5 ss Bentover Rows - 3 x 5
Barbell Elevated Hip Thrusts
4x6
Walking Lunges
150m
DAY 2 Back Squat
1RM with 7 sec pause (RPE 7)
Power Snatch
2RM, then -10% for 2
Clean and Jerk
50% x 3, 60% x 3, 70% for 2 x 2, 77% x 2, 83% x 1
Core Muscular Imbalance
Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
DAY 3 Front Squat with Belt
3RM, then -10% for 2 x 3
Jerk from Block Paused 3 Sec in Catch
1RM, then -20% for 2 x 2
Push Press
3RM, then -10% for 2 x 3
Deadlift - Paused at Knee
3RM (1st 2 reps paused 1 sec), then -10% for 2 x 3 not paused
Upper Muscular Imbalance Superset
Horizontal Bar Rows with Elevated Feet - 3 x 8 with 1 sec pause on chest ss Unilateral Z-Press KB Bottom Up - 3 x 10 (each arm) ss Double KB Swinging Rows - 3 x 10
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DAY 4 Front Squat with Belt
1RM
Power Clean
2RM, then -10% for 2
Core Muscular Imbalance
Bilateral Farmer Walks - 3 x 40 yards
DAY 5 Heaving Snatch Balance
1RM with 3 sec pause, then -20% for 3 not paused
Snatch Max Effort
Snatch Pull to Snatch: 1RM
Clean and Jerk Max Effort
Clean to Front Squat to Jerk: 1RM
Jerk Recovery
3RM, then -10% for 3
DAY 6 Back Squat with Belt
5RM, then -10% for 2 x 5
Bench Press
5RM, then -10% for 2 x 5
Strict Press
3RM, then -10% for 2 x 3
Deadlift from 4 Inch Blocks
3RM, then -10% for 2 x 3
RDL
3x8
Lunges
250m
OPTIONAL DAY 7 Thruster or Cluster
1RM (paused 3 sec in bottom), then -25% for 3 not paused
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 8 DAY 1
High Bar Back Squat with Belt
3RM, then -10% for 3
Snatch
55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% x 1
Bench Press
90% of best 3RM for 3 x 3
Upper Muscular Imbalance Superset
Weighted Push-Ups - 3 x 5 ss Bentover Rows - 3 x 5
Barbell Elevated Hip Thrusts
4x6
Walking Lunges
150m
DAY 2 Back Squat
1RM with 7 sec pause (RPE 7)
Power Snatch
1RM
Clean and Jerk
55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% x 1
Core Muscular Imbalance
Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
DAY 3 Front Squat with Belt
3RM, then -10% for 2 x 3
Jerk from Block Paused 3 Sec in Catch
1RM
Push Press
3RM
Deadlift - Paused at Knee
3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Upper Muscular Imbalance Superset
Horizontal Bar Rows with Elevated Feet - 3 x 8 with 1 sec pause on chest ss Unilateral Z-Press KB Bottom Up - 3 x 10 (each arm) ss Double KB Swinging Rows - 3 x 10
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DAY 4 Front Squat with Belt
Work up to 90% of 1RM for 1
Power Clean
1RM
Core Muscular Imbalance
Bilateral Farmer Walks - 3 x 40 yards
DAY 5 Heaving Snatch Balance
1RM with 3 sec pause
Snatch Max Effort
Snatch: 1RM
Clean and Jerk Max Effort
Clean and Jerk: 1RM
Jerk Recovery
3RM, then -10% for 3
DAY 6 Back Squat with Belt
5RM, then -10% for 2 x 5
Bench Press
5RM, then -10% for 2 x 5
Strict Press
90% of best 3RM for 3 x 3
Deadlift from 4 Inch Blocks
1RM
RDL
3x8
Lunges
250m
OPTIONAL DAY 7 Thruster or Cluster
1RM (paused 3 sec in bottom), then -25% for 3 not paused
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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Block two has pretty much been explained in the weightlifting and powerlifting programs. I left the + sets in day one to keep the volume slightly higher. I don’t recommend going to complete failure especially in the back squats. Basically stick to keeping one in the tank. Everything else is just a nice combination between the powerlifting and weightlifting program.
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WEEK 9 DAY 1
Snatch
65% x 3, 75% x 2, 85% x 1, 70% x 3, 80% x 2, 85% x 1, max
Bar Back Squat with Belt
3RM, then -10% for 2 x 3
Bench Press
1RM with 5 sec pause, then -20% for 3 x 3 (last set is 3+)
Upper Muscular Imbalance Superset
KB Batwing Rows with 1 sec pause - 3 x 10 ss KB High Pulls (lower more slowly than you pull up) - 3 x 10
GHD
3x8
Walking Lunges
250m
DAY 2 Front Squat with Belt
1RM (paused 1 sec), then -20% for 3 not paused
Snatch (No Hook, No Feet)
1RM, then -20% for 2
Clean and Jerk
65% x 3, 75% x 2, 85% x 1, 70% x 3, 80% x 2, 85% x 1, max
DAY 3 High Bar Back Squat with Belt
1RM (paused 5 sec), then -20% for 2 x 3 not paused
Floor Press
5RM, then -10% for 2 x 5
Deadlift
3RM, then -10% for 2 x 3
Core Muscular Imbalance
Elevated Suitcase Deadlifts - 3 x 8 (each arm)
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DAY 4 Warm Up with OH Squat Variations
Work up to 80% for 1 rep paused 5 sec
Front Squat with Belt
2RM
Power Clean from Blocks
3RM
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 5 Snatch Max Effort
Snatch: (Competition Style - 3 Attempts): 1RM
Clean and Jerk Max Effort
Clean and Jerk (Competition Style - 3 Attempts): 1RM
DAY 6 Back Squat with Belt
5RM, then -15% for 2 x 5 (last set is 5+)
Bench Press
3RM, then -15% for 2 x 3 (last set is 3+)
Deadlift from 2 Inch Blocks
5RM, then -10% for 2 x 5
Barbell Elevated Hip Thrust with Band Around Knees
4x6
Lunges
200m
OPTIONAL DAY 7 Thruster or Cluster
1RM, then -25% for 3
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 10 DAY 1
Snatch
70% x 2, 80% x 2, 85% x 1
Bar Back Squat with Belt
2RM, then -10% for 2 x 2
Bench Press
1RM with 5 sec pause, then -20% for 3 x 3 (last set is 3+)
Upper Muscular Imbalance Superset
KB Batwing Rows with 1 sec pause - 3 x 10 ss KB High Pulls (lower more slowly than you pull up) - 3 x 10
GHD
3x8
Walking Lunges
250m
DAY 2 Front Squat with Belt
1RM (paused 1 sec), then -20% for 3 not paused
Snatch (No Hook, No Feet)
1RM, then -20% for 2 x 2
Clean and Jerk
70% x 2, 80% x 2, 85% x 1
DAY 3 High Bar Back Squat with Belt
1RM (paused 3 sec), then -20% for 3 x 3 not paused
Floor Press
5RM, then -10% for 2 x 5
Deadlift
2RM, then -10% for 2 x 2
Core Muscular Imbalance
Elevated Suitcase Deadlifts - 3 x 8 (each arm)
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DAY 4 Warm Up with OH Squat Variations
Work up to 83% for 1 rep paused 5 sec
Front Squat with Belt
2RM
Power Clean from Blocks
1RM
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 5 Snatch Max Effort
Snatch: (Competition Style - 3 Attempts): 1RM
Clean and Jerk Max Effort
Clean and Jerk (Competition Style - 3 Attempts): 1RM
DAY 6 Back Squat with Belt
5RM, then -15% for 2 x 5 (last set is 5+)
Bench Press
3RM, then -15% for 2 x 3 (last set is 3+)
Deadlift from 2 Inch Blocks
5RM, then -10% for 2 x 5
Barbell Elevated Hip Thrust with Band Around Knees
4x6
Lunges
200m
OPTIONAL DAY 7 Thruster or Cluster
1RM
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 11 DAY 1
Snatch
1RM
Bar Back Squat with Belt
1RM, then -15% for 2 x 3
Bench Press
1RM with 5 sec pause, then -15% for 3 x 3 (last set is 3+)
Upper Muscular Imbalance Superset
Off
GHD
3x8
Walking Lunges
Off
DAY 2 Front Squat with Belt
1RM (paused 1 sec)
Snatch (No Hook, No Feet)
1RM
Clean and Jerk
1RM
DAY 3 High Bar Back Squat with Belt
1RM (paused 1 sec), then -20% for 3 not paused
Floor Press
5RM, then -10% for 2 x 5
Deadlift
1RM
Core Muscular Imbalance
Off
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DAY 4 Warm Up with OH Squat Variations
Work up to 85% for 1 rep paused 3 sec
Front Squat with Belt
Work up to 90% for 1
Power Clean from Blocks
Work up to 90% for 1
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 5 Snatch Max Effort
Snatch: (Competition Style - 3 Attempts): 1RM
Clean and Jerk Max Effort
Clean and Jerk (Competition Style - 3 Attempts): 1RM
DAY 6 Back Squat with Belt
90% of best 5RM for 2 x 5
Bench Press
3RM, then -10% for 2 x 3
Deadlift from 2 Inch Blocks
3RM, then -10% for 2 x 3
Barbell Elevated Hip Thrust with Band Around Knees
4x6
Lunges
Off
OPTIONAL DAY 7 Thruster or Cluster
1RM (RPE 7)
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 12 DAY 1 Snatch
Work up to opener
Bar Back Squat with Belt
90% of best 3RM for 3
Bench Press (Paused 5 Sec)
Work up to 85% for 2 x 1
Upper Muscular Imbalance Superset
Off
GHD
Off
Walking Lunges
Off
DAY 2 Front Squat with Belt
1RM
Snatch (No Hook, No Feet)
Work up to 85% for 1
Clean and Jerk
Work up to opener
DAY 3 High Bar Back Squat with Belt
Work up to 85% for 1
Bench Press
Work up to 75% for 2 x 1
Deadlift
Work up to 85% for 1
Core Muscular Imbalance
Off
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DAY 4 Warm Up with OH Squat Variations
Off
Front Squat with Belt
Work up to 75% for 1
Power Clean from Blocks
Off
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 5 Snatch Max Effort
Snatch: 1RM
Clean and Jerk Max Effort
Clean and Jerk: 1RM
DAY 6 Back Squat with Belt
Max
Bench Press
Max
Deadlift
Max
Barbell Elevated Hip Thrust with Band Around Knees
Off
Lunges
Off
OPTIONAL DAY 7 Thruster or Cluster
Off
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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I really like the combination of intensities in the final block. You will notice that the volume of the bench press is slightly lower. High intensity on bench press doesn’t tend to affect mobility as much as high volume. I want the body to move better for the Olympic lifts during this final block. You will notice that day six is saved for the highest volumes in the back squat, bench press, and deadlifts. That gives you day seven to recover for the next weekly dose of Olympic lifts. This program is my favorite super total program. The unique mix of intensity and volume levels allows for hypertrophy, strength, and great movement. Why choose between the powerlifts and the Olympic lifts when you can have both? This program tapers you for an awesome super total weekend. If you want to get jacked and strong, use this program.
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#SQUATEVERYDAY ULTIMATE BODYBUILDING
For all of you who hate on bodybuilding, I say shame on you. Most of us started training after seeing Arnold crush all the bad guys in those 1990’s action thrillers. I felt compelled to add the perfect plan to get you as jacked as possible. If you like bodybuilding and your lower body is your trouble spot, this is the plan. I watch too many bodybuilders that have obvious trouble spots, but they can’t look past the bro programs in the latest Muscle and Fitness. All they need to do is use a little science, and even more common sense. If your upper body is jacked, but you are walking on stilts, then you obviously need to target those twigs that you call legs. I love to watch people with small legs complain about those small legs, but then they train their upper body six days per week and their legs once. Does that make sense? Have you ever shook the hand of a guy that piled lumber all day long? If so, you shook a thick hand with a massive forearm. Why is that? It’s because they beat the heck out of those hands and forearms every day for years. Now this plan isn’t just designed to get your legs jacked. This plan is designed to get you jacked and tan from head to toe. Let’s look at it.
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WEEK 1 DAY 1
Back Squat with Belt
20RM, then -10% for 20
Barbell Walking Lunges
3 x 12 (each leg)
Wide Goodmorning (Use Safety Squat If Possible)
3x8
Leg Superset
DB Step-Ups: 3 x 10 (each leg) ss BB Hip Thrusts: 3 x 10
DAY 2 Front Squat with Belt
1RM with 5 sec pause (RPE 7)
Bench Press (First and Last Rep Paused)
10RM, then -10% for 2 x 10 (last set is 10+)
Chest Superset
Elevated Push-Ups with Chains - 4 x 10 ss DB Flies with Chains - 4 x 10
Tricep Superset (Rest 30-60 Sec between Sets)
DB Tricep Extensions - 6 x 6 ss Cable or Band Pushdowns - 6 x 10
Preacher Curl 21s
4 x 7-7-7 (7 reps in each position)
DAY 3 High Bar Back Squat with Belt
5RM (1st rep paused 3 sec), then -10% for 2 x 5 not paused
Unilateral Fat Grip DB OH Carry
3 x 40 yards (each arm)
Plank
3 x 45-60 seconds
Plate Around-the-Worlds
3 x 8 each direction
GPP
Sled Work Preferred
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (RPE 8)
Barbell Rows
10RM, then -10% for 2 x 10 (last set is 10+)
Back Superset
KB Batwing Rows (each rep paused 2 sec at top) - 4 x 10 ss Band or Cable Facepulls - 4 x 10
Back and Hamstring Superset
Strict Pull-Ups - 3 x submaximal reps ss Deadlifts (5 sec eccentric) - 5RM, then - 10% for 2 x 5
Hamstring Superset
Unilateral RDLs - 4 x 8 (each leg) ss Band Leg Curls - 4 x 10
DAY 5 Low or High Bar Back Squat
3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Standing Strict Press
10RM, then -10% for 2 x 10 (last set is 10+)
Shoulder Superset
Plate Lateral Raises - 4 x 10 ss Plate Front Raises - 4 x 10
Trap Superset
BB Clean Grip Hang High Pulls - 4 x 8 ss Neutral Grip KB Shrugs - 4 x 10
DAY 6 Front Squat
Work up to 90% for 1
Isometric Closegrip Bench Press Work: Chest to 6 Inches off Chest
73% for 3 x 5 with a 3 sec hold against pins
Isometric Closegrip Bench Press Work: 6 Inches off Chest to 6 Inches from Lockout
75% for 3 x 5 with a 3 sec hold against pins
Isometric Closegrip Bench Press Work: 6 Inches from Lockout to Lockout
Starting with 78% for 3 x 5, working to a max set of 5 on last set
Closegrip Bench
80% for max reps
Bicep Superset
BB Bicep Curls - 5 x 10 ss Incline DB Curls - 5 x 10
OPTIONAL DAY 7 OH Squat
1RM (paused 5 sec), then -15% for 3 not paused
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 2 DAY 1
Back Squat with Belt
20RM, then -10% for 20
Barbell Walking Lunges
3 x 12 (each leg)
Wide Goodmorning (Use Safety Squat If Possible)
3x8
Leg Superset
DB Step-Ups: 3 x 10 (each leg) ss BB Hip Thrusts: 3 x 10
DAY 2 Front Squat with Belt
1RM with 5 sec pause (RPE 7)
Bench Press (First and Last Rep Paused)
10RM, then -10% for 3 x 10 (last set is 10+)
Chest Superset
Elevated Push-Ups with Chains - 4 x 10 ss DB Flies with Chains - 4 x 10
Tricep Superset (Rest 30-60 Sec between Sets)
DB Tricep Extensions - 8 x 6 ss Cable or Band Pushdowns - 8 x 10
Preacher Curl 21s
4 x 7-7-7 (7 reps in each position)
DAY 3 High Bar Back Squat with Belt
5RM (1st rep paused 3 sec), then -10% for 2 x 5 not paused
Unilateral Fat Grip DB OH Carry
3 x 40 yards (each arm)
Plank
3 x 45-60 seconds
Plate Around-the-Worlds
3 x 8 each direction
GPP
Sled Work Preferred
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (RPE 8)
Barbell Rows
10RM, then -10% for 3 x 10 (last set is 10+)
Back Superset
KB Batwing Rows (each rep paused 2 sec at top) - 4 x 10 ss Band or Cable Facepulls - 4 x 10
Back and Hamstring Superset
Strict Pull-Ups - 3 x submaximal reps ss Deadlifts (5 sec eccentric) - 5RM, then - 10% for 2 x 5
Hamstring Superset
Unilateral RDLs - 4 x 8 (each leg) ss Band Leg Curls - 4 x 10
DAY 5 Low or High Bar Back Squat
3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Standing Strict Press
10RM, then -10% for 3 x 10 (last set is 10+)
Shoulder Superset
Plate Lateral Raises - 4 x 10 ss Plate Front Raises - 4 x 10
Trap Superset
BB Clean Grip Hang High Pulls - 4 x 8 ss Neutral Grip KB Shrugs - 4 x 10
DAY 6 Front Squat
Work up to 90% for 1
Isometric Closegrip Bench Press Work: Chest to 6 Inches off Chest
75% for 3 x 5 with a 3 sec hold against pins
Isometric Closegrip Bench Press Work: 6 Inches off Chest to 6 Inches from Lockout
78% for 3 x 5 with a 3 sec hold against pins
Isometric Closegrip Bench Press Work: 6 Inches from Lockout to Lockout
Starting with 80% for 3 x 5, working to a max set of 5 on last set
Closegrip Bench
83% for max reps
Bicep Superset
BB Bicep Curls - 5 x 10 ss Incline DB Curls - 5 x 10
OPTIONAL DAY 7 OH Squat
1RM (paused 5 sec), then -15% for 3 not paused
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 3 DAY 1
Back Squat with Belt
10RM, then -15% for 3 x 10 (last set is 10+)
Barbell Walking Lunges
4 x 12 (each leg)
Wide Goodmorning (Use Safety Squat If Possible)
4x8
Leg Superset
DB Step-Ups: 4 x 10 (each leg) ss BB Hip Thrusts: 4 x 10
DAY 2 Front Squat with Belt
1RM with 5 sec pause (RPE 7)
Bench Press (First and Last Rep Paused)
10RM, then -10% for 3 x 10 (last set is 10+)
Chest Superset
Elevated Push-Ups with Chains - 4 x 10 ss DB Flies with Chains - 4 x 10
Tricep Superset (Rest 30-60 Sec between Sets)
DB Tricep Extensions - 8 x 6 ss Cable or Band Pushdowns - 8 x 10
Preacher Curl 21s
4 x 7-7-7 (7 reps in each position)
DAY 3 High Bar Back Squat with Belt
5RM (1st rep paused 1 sec), then -10% for 2 x 5 not paused
Unilateral Fat Grip DB OH Carry
3 x 40 yards (each arm)
Plank
3 x 45-60 seconds
Plate Around-the-Worlds
3 x 8 each direction
GPP
Sled Work Preferred
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (RPE 8-9)
Barbell Rows
10RM, then -10% for 4 x 10 (last set is 10+)
Back Superset
KB Batwing Rows (each rep paused 2 sec at top) - 4 x 10 ss Band or Cable Facepulls - 4 x 10
Back and Hamstring Superset
Strict Pull-Ups - 3 x submaximal reps ss Deadlifts (5 sec eccentric) - 5RM, then - 10% for 2 x 5
Hamstring Superset
Unilateral RDLs - 4 x 8 (each leg) ss Band Leg Curls - 4 x 10
DAY 5 Low or High Bar Back Squat
3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Standing Strict Press
10RM, then -10% for 4 x 10 (last set is 10+)
Shoulder Superset
Plate Lateral Raises - 4 x 10 ss Plate Front Raises - 4 x 10
Trap Superset
BB Clean Grip Hang High Pulls - 4 x 8 ss Neutral Grip KB Shrugs - 4 x 10
DAY 6 Front Squat
Work up to 90% for 1
Isometric Closegrip Bench Press Work: Chest to 6 Inches off Chest
75% for 3 x 5 with a 3 sec hold against pins
Isometric Closegrip Bench Press Work: 6 Inches off Chest to 6 Inches from Lockout
78% for 3 x 5 with a 3 sec hold against pins
Isometric Closegrip Bench Press Work: 6 Inches from Lockout to Lockout
Starting with 80% for 3 x 5, working to a max set of 5 on last set
Closegrip Bench
83% for max reps
Bicep Superset
BB Bicep Curls - 5 x 10 ss Incline DB Curls - 5 x 10
OPTIONAL DAY 7 OH Squat
1RM (paused 5 sec), then -15% for 3 not paused
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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WEEK 4 DAY 1
Back Squat with Belt
10RM, then -15% for 4 x 10 (last set is 10+)
Barbell Walking Lunges
3 x 10 (each leg)
Wide Goodmorning (Use Safety Squat If Possible)
3x8
Leg Work
DB Step-Ups: 3 x 10 (each leg)
DAY 2 Front Squat with Belt
1RM with 5 sec pause (RPE 7)
Bench Press (First and Last Rep Paused)
8RM, then -15% for 2 x 8 (last set is 8+)
Chest Superset
Elevated Push-Ups with Chains - 4 x 10 ss DB Flies with Chains - 4 x 10
Tricep Superset (Rest 30-60 Sec between Sets)
DB Tricep Extensions - 5 x 6 ss Cable or Band Pushdowns - 5 x 10
DAY 3 High Bar Back Squat with Belt
5RM, then -10% for 5
Unilateral Fat Grip DB OH Carry
3 x 40 yards (each arm)
Plank
3 x 45-60 seconds
Plate Around-the-Worlds
3 x 8 each direction
GPP
Sled Work Preferred
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DAY 4 Front Squat with Belt
Work up to 90% of 1RM with 50lb of Chain, then remove chains and max
Barbell Rows
10RM, then -10% for 2 x 10 (last set is 10+)
Back Superset
KB Batwing Rows (each rep paused 2 sec at top) - 4 x 10 ss Band or Cable Facepulls - 4 x 10
Back and Hamstring Superset
Strict Pull-Ups - 3 x submaximal reps ss Deadlifts (5 sec eccentric) - 5RM, then - 10% for 1 x 5
Hamstring Superset
Unilateral RDLs - 4 x 8 (each leg) ss Band Leg Curls - 4 x 10
DAY 5 Low or High Bar Back Squat
3RM
Standing Strict Press
10RM, then -10% for 2 x 10 (last set is 10+)
Shoulder Superset
Plate Lateral Raises - 4 x 10 ss Plate Front Raises - 4 x 10
Trap Superset
BB Clean Grip Hang High Pulls - 4 x 8 ss Neutral Grip KB Shrugs - 4 x 10
DAY 6 Front Squat
Work up to 85% for 1
Isometric Closegrip Bench Press Work: Chest to 6 Inches off Chest
78% for 3 x 5 with a 1 sec hold against pins
Isometric Closegrip Bench Press Work: 6 Inches off Chest to 6 Inches from Lockout
80% for 3 x 5 with a 1 sec hold against pins
Isometric Closegrip Bench Press Work: 6 Inches from Lockout to Lockout
Starting with 83% for 3 x 5, working to a max set of 5 on last set
Closegrip Bench
85% for max reps
Bicep Superset
BB Bicep Curls - 3 x 10 ss Incline DB Curls - 3 x 10
OPTIONAL DAY 7 OH Squat
1RM (paused 5 sec), then -15% for 3 not paused
Cardio, GPP, HIIT
(See List in Appendix)
Mobility
(See List in Appendix)
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You will notice all of my exercises can be performed in most garages. I didn’t want to cater to the guy in a globo gym. Not many of them read my books anyway, but I promise this program would get them jacked. Almost 99% of my exercises can be performed with barbells, dumbbells, kettlebells, and bands. I would suggest getting a TRX because you can perform a lot of chest flies, rear flies, tricep work, and many other exercises that you might need. I get you started with some 20 repetition squats - which in my experience is the king of hypertrophy for leg exercises. When I was a young man, I spent some quality time with 20-rep squats, and the hypertrophy results were dramatic. They are brutal, but I promise the results are worth the suffering. Luckily you only have two weeks of the 20-rep torture, but don’t worry - massive sets of 10-rep max squats are waiting for you with a + set for good measure.
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WEEK 5 DAY 1
Back Squat with Belt
5RM, then -15% for 4 x 5 (last set is 5+)
Barbell Rear Leg Elevated Split Squat
4 x 10 (each leg)
Hack Squat
3 x 20
Wide Goodmorning (Use Safety Squat If Possible)
4x5
DB Leg Curls
4 x 10
Lunges
150m
DAY 2 Front Squat with Belt
1RM with 7 sec pause (RPE 7)
Bench Press (First and Last Rep Paused)
5RM, then -15% for 4 x 5 (last set is 5+)
Chest Superset
DB Incline Bench Press - 4 x 8 ss TRX or Chain Suspended Chest Flies 4 x 12
Barbell Bentover Rows
5RM, then -15% for 4 x 5 (last set is 5+)
Back Superset
DB Pullovers - 3 x 10 ss Pull-Ups (wide, pronated grip) - 3 x submaximal reps
Back Superset
Cable or Band Facepulls - 3 x 10 ss BB, Seated, or T-Bar Rows - 3 x 10
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
1RM, then -20% for 3
Standing Strict Press
5RM, then -15% for 4 x 5 (last set is 5+)
DB Tri-Delt
4 x 9-9-9 (9 reps in each position)
Weighted Dip
10RM, then -20% for 3 x 10 (last set is 10+)
Tricep Superset
Curl Bar OH Tricep Extension - 5 x 10 ss OH Band or Cable Tricep Extension - 5 x 10
Axle Bar Standing Curl
4 x 10
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (paused 5 sec, RPE 7)
Double DB Fat Grip OH Carry
3 x 40 yards
Plank with Band Lat Pull
3 x 30 seconds each side
Bilateral Farmer Walk
3 x 40 yards
Band Pullapart
3 x 15
GPP
(See List in Appendix) Sled Work
DAY 5 Low or High Bar Back Squat
3RM (1st rep paused 3 sec), then -15% for 3 x 3 not paused (last set is 3+)
Deadlift from Blocks with Plates 4 Inches Off Ground Using 100lb of Chain
5RM
Leg Press
5 x 10 (change foot placement each set)
RDL from Deficit with MiniBands
4x8
GHD
4x8
Lunges
250m
DAY 6 Front Squat
Work up to 80% for 3
Incline Barbell Bench Press
10RM, then -10% for 2 x 10
Pull-Ups
3 x submaximal reps (change grip each set)
Upper Body Superset
Flat DB Bench Press - 4 x 10 ss Wide Grip Seated Rows - 4 x 10
Upper Body Superset
Feet Elevated Push-Ups with Chains - 4 x submaximal reps ss Closegrip Pushdowns - 4 x 10
DAY 7 OH Squat
1RM (paused 7 sec), then -15% for 3 not paused
DB Arnold Press
4x8
Arm Superset
Seated DB Power Cleans - 3 x 10 ss KB Swinging Rows - 3 x 10
Arm Superset
Curl Bar Tricep Skull Crushers - 4 x 10 ss Curl Bar Spider Curls - 4 x 10
DB Smith Curls
4x8
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WEEK 6 DAY 1
Back Squat with Belt
5RM, then -15% for 4 x 5 (last set is 5+)
Barbell Rear Leg Elevated Split Squat
4 x 10 (each leg)
Hack Squat
3 x 20
Wide Goodmorning (Use Safety Squat If Possible)
4x5
DB Leg Curls
4 x 10
Lunges
150m
DAY 2 Front Squat with Belt
1RM with 7 sec pause (RPE 7)
Bench Press (First and Last Rep Paused)
5RM, then -15% for 4 x 5 (last set is 5+)
Chest Superset
DB Incline Bench Press - 4 x 8 ss TRX or Chain Suspended Chest Flies 4 x 12
Barbell Bentover Rows
5RM, then -15% for 4 x 5 (last set is 5+)
Back Superset
DB Pullovers - 3 x 10 ss Pull-Ups (wide, pronated grip) - 3 x submaximal reps
Back Superset
Cable or Band Facepulls - 3 x 10 ss BB, Seated, or T-Bar Rows - 3 x 10
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
1RM, then -20% for 3
Standing Strict Press
5RM, then -15% for 4 x 5 (last set is 5+)
DB Tri-Delt
4 x 9-9-9 (9 reps in each position)
Weighted Dip
10RM, then -20% for 3 x 10 (last set is 10+)
Tricep Superset
Curl Bar OH Tricep Extension - 5 x 10 ss OH Band or Cable Tricep Extension - 5 x 10
Axle Bar Standing Curl
4 x 10
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (paused 5 sec, RPE 7)
Double DB Fat Grip OH Carry
3 x 40 yards
Plank with Band Lat Pull
3 x 30 seconds each side
Bilateral Farmer Walk
3 x 40 yards
Band Pullapart
3 x 15
GPP
(See List in Appendix) Sled Work
DAY 5 Low or High Bar Back Squat
3RM (1st rep paused 3 sec), then -15% for 3 x 3 not paused (last set is 3+)
Deadlift from Blocks with Plates 4 Inches Off Ground Using 100lb of Chain
5RM
Leg Press
5 x 10 (change foot placement each set)
RDL from Deficit with MiniBands
4x8
GHD
4x8
Lunges
250m
DAY 6 Front Squat
Work up to 80% for 3
Incline Barbell Bench Press
10RM, then -10% for 2 x 10
Pull-Ups
3 x submaximal reps (change grip each set)
Upper Body Superset
Flat DB Bench Press - 4 x 10 ss Wide Grip Seated Rows - 4 x 10
Upper Body Superset
Feet Elevated Push-Ups with Chains - 4 x submaximal reps ss Closegrip Pushdowns - 4 x 10
DAY 7 OH Squat
1RM (paused 7 sec), then -15% for 3 not paused
DB Arnold Press
4x8
Arm Superset
Seated DB Power Cleans - 3 x 10 ss KB Swinging Rows - 3 x 10
Arm Superset
Curl Bar Tricep Skull Crushers - 4 x 10 ss Curl Bar Spider Curls - 4 x 10
DB Smith Curls
4x8
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WEEK 7 DAY 1
Back Squat with Belt
5RM, then -15% for 5 x 5 (last set is 5+)
Barbell Rear Leg Elevated Split Squat
4 x 10 (each leg)
Hack Squat
3 x 20
Wide Goodmorning (Use Safety Squat If Possible)
4x5
DB Leg Curls
4 x 10
Lunges
150m
DAY 2 Front Squat with Belt
1RM with 7 sec pause (RPE 7)
Bench Press (First and Last Rep Paused)
5RM, then -15% for 4 x 5 (last set is 5+)
Chest Superset
DB Incline Bench Press - 4 x 8 ss TRX or Chain Suspended Chest Flies 4 x 12
Barbell Bentover Rows
5RM, then -15% for 4 x 5 (last set is 5+)
Back Superset
DB Pullovers - 3 x 10 ss Pull-Ups (wide, pronated grip) - 3 x submaximal reps
Back Superset
Cable or Band Facepulls - 3 x 10 ss BB, Seated, or T-Bar Rows - 3 x 10
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
1RM, then -15% for 3, then -25% for 5
Standing Strict Press
5RM, then -15% for 4 x 5 (last set is 5+)
DB Tri-Delt
4 x 9-9-9 (9 reps in each position)
Weighted Dip
10RM, then -20% for 3 x 10 (last set is 10+)
Tricep Superset
Curl Bar OH Tricep Extension - 5 x 10 ss OH Band or Cable Tricep Extension - 5 x 10
Axle Bar Standing Curl
4 x 10
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (paused 5 sec, RPE 7)
Double DB Fat Grip OH Carry
3 x 40 yards
Plank with Band Lat Pull
3 x 30 seconds each side
Bilateral Farmer Walk
3 x 40 yards
Band Pullapart
3 x 15
GPP
(See List in Appendix) Sled Work
DAY 5 Low or High Bar Back Squat
3RM (1st rep paused 3 sec), then -15% for 3 x 3 not paused (last set is 3+)
Deadlift from Blocks with Plates 4 Inches Off Ground Using 100lb of Chain
3RM
Leg Press
5 x 10 (change foot placement each set)
RDL from Deficit with MiniBands
4x8
GHD
4x8
Lunges
250m
DAY 6 Front Squat
Work up to 80% for 3
Incline Barbell Bench Press
8RM, then -10% for 2 x 8
Pull-Ups
3 x submaximal reps (change grip each set)
Upper Body Superset
Flat DB Bench Press - 4 x 10 ss Wide Grip Seated Rows - 4 x 10
Upper Body Superset
Feet Elevated Push-Ups with Chains - 4 x submaximal reps ss Closegrip Pushdowns - 4 x 10
DAY 7 OH Squat
1RM (paused 7 sec), then -15% for 3 not paused
DB Arnold Press
4x8
Arm Superset
Seated DB Power Cleans - 3 x 10 ss KB Swinging Rows - 3 x 10
Arm Superset
Curl Bar Tricep Skull Crushers - 4 x 10 ss Curl Bar Spider Curls - 4 x 10
DB Smith Curls
4x8
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WEEK 8 DAY 1
Back Squat with Belt
5RM, then -15% for 3 x 5 (last set is 5+)
Barbell Rear Leg Elevated Split Squat
3 x 10 (each leg)
Hack Squat
3 x 15
Wide Goodmorning (Use Safety Squat If Possible)
4x5
DB Leg Curls
4 x 10
Lunges
150m
DAY 2 Front Squat with Belt
1RM with 7 sec pause (RPE 7)
Bench Press (First and Last Rep Paused)
5RM, then -15% for 2 x 5 (last set is 5+)
Chest Superset
DB Incline Bench Press - 4 x 8 ss TRX or Chain Suspended Chest Flies 4 x 12
Barbell Bentover Rows
5RM, then -15% for 4 x 5 (last set is 5+)
Back Superset
DB Pullovers - 3 x 10 ss Pull-Ups (wide, pronated grip) - 3 x submaximal reps
Back Superset
Cable or Band Facepulls - 3 x 10 ss BB, Seated, or T-Bar Rows - 3 x 10
Optional Cardio, GPP, HIIT
(See List in Appendix)
DAY 3 High Bar Back Squat with Belt
1RM
Standing Strict Press
5RM, then -15% for 2 x 5 (last set is 5+)
DB Tri-Delt
3 x 9-9-9 (9 reps in each position)
Weighted Dip
10RM, then -20% for 2 x 10 (last set is 10+)
Tricep Superset
Curl Bar OH Tricep Extension - 4 x 10 ss OH Band or Cable Tricep Extension - 4 x 10
Axle Bar Standing Curl
3 x 10
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DAY 4 Front Squat with Belt
1RM with 50lb of Chain (paused 5 sec, RPE 7)
Double DB Fat Grip OH Carry
3 x 40 yards
Plank with Band Lat Pull
3 x 30 seconds each side
Bilateral Farmer Walk
3 x 40 yards
Band Pullapart
3 x 15
GPP
(See List in Appendix) Sled Work
DAY 5 Low or High Bar Back Squat
3RM, then -10% for 3
Deadlift from Blocks with Plates 4 Inches Off Ground Using 100lb of Chain
1RM, then -20% for 3
Leg Press
4 x 10 (change foot placement each set)
RDL from Deficit with MiniBands
3x8
GHD
3x8
Lunges
250m
DAY 6 Front Squat
Work up to 75% for 3
Incline Barbell Bench Press
8RM, then -10% for 2 x 8
Pull-Ups
3 x submaximal reps (change grip each set)
Upper Body Superset
Flat DB Bench Press - 4 x 10 ss Wide Grip Seated Rows - 4 x 10
Upper Body Superset
Feet Elevated Push-Ups with Chains - 4 x submaximal reps ss Closegrip Pushdowns - 4 x 10
DAY 7 OH Squat
1RM (paused 7 sec)
DB Arnold Press
4x8
Arm Superset
Seated DB Power Cleans - 3 x 10 ss KB Swinging Rows - 3 x 10
Arm Superset
Curl Bar Tricep Skull Crushers - 4 x 10 ss Curl Bar Spider Curls - 4 x 10
DB Smith Curls
4x8
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Yes, the volume is going down with squats because I want fiber recruitment that only comes from lifting heavy stuff. Plus all of us want to be strong - or at least all of us should. There are a few machines prescribed: hack squat and leg press. The hack squat is easily substituted with the original barbell hack squat. The barbell hack squat is performed by deadlifting a barbell off the floor while the barbell is behind the body. We can substitute goblet squats for the leg press. Truth be told I don’t really like leg presses, but I know all you meatheads love it. So I felt compelled to add it. You will also see chest flies programmed. That’s a great place to have a TRX. I like to use the TRX for all kinds of “get jacked” exercises like flies, triceps, curls, and shoulder work. Basically I am using the powerlifts to get stronger by recruiting a lot of the type II fibers. Then I am using the smaller movements to bring up weaker muscles with lots of hypertrophy. I am taking Louie Simmons’s powerlifting concepts and applying them to bodybuilders. Too many bodybuilders only use isolation exercises for a majority of their exercises. They leave a lot of muscle fibers on the table with this approach.
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WEEK 9 DAY 1
Pre-Exhaust Superset
Leg Extension - 3 x 15 ss Leg Curl - 3 x 10
Back Squat with Belt
3RM, then -15% for 2 x 5, then -20% for 5+
Barbell Backwards Walking Lunge
4 x 10 (each leg)
Unilateral Leg Press
4 x 10 (each leg)
Wide Stance RDL
4x8
Lying Leg Curl
4 x 8 with partner added load on eccentric
DAY 2 Front Squat with Belt
1RM with 3 sec pause and 50lb of Chain (RPE 8)
Bench Press (First and Last Rep Paused)
3RM, then -15% for 2 x 5, then -20% for 5+
Chest Superset
DB Decline Bench Press - 4 x 10 ss Cable Bentover Flies - 4 x 12
Back Superset
Inverted Horizontal Bar Rows with Elevated Feet - 4 x 10 ss Bentover KB Rows - 4 x 10
Wide T-Bar Rows
3 x 10
DAY 3 High Bar Back Squat with Belt
1RM (paused 3 sec)
Standing Strict Press
3RM, then -15% for 2 x 5, then -20% for 5+
Shoulder Superset
DB Shoulder Triangle Raises - 3 x 10 ss Cable Upright Rows - 3 x 10
Weighted Dip
5RM, then -15% for 3 x 5 (last set is 5+)
Tricep Superset
Tricep Pullover to press - 4 x 10 ss Nosebreakers - 4 x 10
Standing Cable Curl
4 x 10
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DAY 4 Front Squat with Belt
1RM (paused 10 sec, RPE 7)
Hang Muscle Snatch
3x8
Barbell Rollout
3 x 10
Side Plank Band Row
3 x 20 seconds (each side)
GPP
(See List in Appendix) Sled Work
DAY 5 Low Bar Back Squat with 5070lb of Chains or Bands
1RM, then -20% for 2 x 5, then -30% for 5+
Deadlift
3RM from a 2 Inch Deficit, then -10% for 3 with no deficit
Suitcase Deadlift from 4 Inch Deficit
3 x 6 (each side) (RPE 7)
Unilateral Hyperextension
3 x 8 (each leg)
Cable or Band Pull-Through
3 x 15
DAY 6 Front Squat
Work up to 85% for 1
Upper Body Superset
Decline Barbell Bench Press - 10RM, then -10% for 2 x 10 ss Pull-Ups - 3 x submaximal reps (change grips each set)
Upper Body Superset
Band or Cable Presses - 4 x 10 ss Supinated Wide Grip Seated Rows - 4 x 10
Upper Body Superset
Incline DB Flies - 4 x 15 ss Incline KB Press - 4 x 10
DAY 7 OH Squat
1RM (paused 10 sec)
DB Clean and Press
3 x 10
Shoulder Superset
Barbell Front Raises - 3 x 10 ss KB Upright Rows - 3 x 10
Arm Superset
Floor Presses with 30lb of Chains - 3 x 8 ss Incline Fat Grip DB Curls - 3 x 10
Run the Rack
3 x 5 reps up and down
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WEEK 10 DAY 1
Pre-Exhaust Superset
Leg Extension - 3 x 15 ss Leg Curl - 3 x 10
Back Squat with Belt
3RM, then -15% for 2 x 5, then -20% for 5+
Barbell Backwards Walking Lunge
4 x 10 (each leg)
Unilateral Leg Press
4 x 10 (each leg)
Wide Stance RDL
4x8
Lying Leg Curl
4 x 8 with partner added load on eccentric
DAY 2 Front Squat with Belt
1RM with 3 sec pause and 50lb of Chain (RPE 8)
Bench Press (First and Last Rep Paused)
3RM, then -15% for 2 x 5, then -20% for 5+
Chest Superset
DB Decline Bench Press - 4 x 10 ss Cable Bentover Flies - 4 x 12
Back Superset
Inverted Horizontal Bar Rows with Elevated Feet - 4 x 10 ss Bentover KB Rows - 4 x 10
Wide T-Bar Rows
3 x 10
DAY 3 High Bar Back Squat with Belt
1RM (paused 3 sec)
Standing Strict Press
3RM, then -15% for 2 x 5, then -20% for 5+
Shoulder Superset
DB Shoulder Triangle Raises - 3 x 10 ss Cable Upright Rows - 3 x 10
Weighted Dip
5RM, then -15% for 3 x 5 (last set is 5+)
Tricep Superset
Tricep Pullover to press - 4 x 10 ss Nosebreakers - 4 x 10
Standing Cable Curl
4 x 10
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DAY 4 Front Squat with Belt
1RM (paused 10 sec, RPE 7)
Hang Muscle Snatch
3x8
Barbell Rollout
3 x 10
Side Plank Band Row
3 x 20 seconds (each side)
GPP
(See List in Appendix) Sled Work
DAY 5 Low Bar Back Squat with 5070lb of Chains or Bands
1RM, then -20% for 2 x 5, then -30% for 5+
Deadlift
2RM from a 2 Inch Deficit, then -10% for 2 with no deficit
Suitcase Deadlift from 4 Inch Deficit
3 x 6 (each side) (RPE 7)
Unilateral Hyperextension
3 x 8 (each leg)
Cable or Band Pull-Through
3 x 15
DAY 6 Front Squat
Work up to 85% for 1
Upper Body Superset
Decline Barbell Bench Press - 10RM, then -10% for 2 x 10 ss Pull-Ups - 3 x submaximal reps (change grips each set)
Upper Body Superset
Band or Cable Presses - 4 x 10 ss Supinated Wide Grip Seated Rows - 4 x 10
Upper Body Superset
Incline DB Flies - 4 x 15 ss Incline KB Press - 4 x 10
DAY 7 OH Squat
1RM (paused 10 sec)
DB Clean and Press
3 x 10
Shoulder Superset
Barbell Front Raises - 3 x 10 ss KB Upright Rows - 3 x 10
Arm Superset
Floor Presses with 30lb of Chains - 3 x 8 ss Incline Fat Grip DB Curls - 3 x 10
Run the Rack
3 x 5 reps up and down
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WEEK 11 DAY 1
Pre-Exhaust Superset
Leg Extension - 3 x 15 ss Leg Curl - 3 x 10
Back Squat with Belt
2RM, then -20% for 2 x 5, then -25% for 5+
Barbell Backwards Walking Lunge
3 x 10 (each leg)
Unilateral Leg Press
3 x 10 (each leg)
Wide Stance RDL
3x8
Lying Leg Curl
3 x 8 with partner added load on eccentric
DAY 2 Front Squat with Belt
1RM with 3 sec pause and 50lb of Chain (RPE 8)
Bench Press (First and Last Rep Paused)
2RM, then -20% for 2 x 5, then -25% for 5+
Chest Superset
DB Decline Bench Press - 3 x 10 ss Cable Bentover Flies - 3 x 12
Back Superset
Inverted Horizontal Bar Rows with Elevated Feet - 3 x 10 ss Bentover KB Rows - 3 x 10
Wide T-Bar Rows
3 x 10
DAY 3 High Bar Back Squat with Belt
1RM (paused 3 sec)
Standing Strict Press
2RM, then -20% for 2 x 5, then -25% for 5+
Shoulder Superset
DB Shoulder Triangle Raises - 3 x 10 ss Cable Upright Rows - 3 x 10
Weighted Dip
5RM, then -15% for 2 x 5 (last set is 5+)
Tricep Superset
Tricep Pullover to press - 3 x 10 ss Nosebreakers - 3 x 10
Standing Cable Curl
3 x 10
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DAY 4 Front Squat with Belt
1RM (paused 10 sec, RPE 7)
Hang Muscle Snatch
3x8
Barbell Rollout
3 x 10
Side Plank Band Row
3 x 20 seconds (each side)
GPP
(See List in Appendix) Sled Work
DAY 5 Low Bar Back Squat with 5070lb of Chains or Bands
1RM, then -20% for 5, then -30% for 5+
Deadlift
1RM from a 2 Inch Deficit, then -20% for 2 with no deficit
Suitcase Deadlift from 4 Inch Deficit
3 x 6 (each side) (RPE 8)
Unilateral Hyperextension
3 x 8 (each leg)
Cable or Band Pull-Through
3 x 15
DAY 6 Front Squat
Work up to 85% for 1
Upper Body Superset
Decline Barbell Bench Press - 8RM, then -10% for 2 x 8 ss Pull-Ups - 3 x submaximal reps (change grips each set)
Upper Body Superset
Band or Cable Presses - 3 x 10 ss Supinated Wide Grip Seated Rows - 3 x 10
Upper Body Superset
Incline DB Flies - 3 x 15 ss Incline KB Press - 3 x 10
DAY 7 OH Squat
1RM (paused 10 sec)
DB Clean and Press
3 x 10
Shoulder Superset
Barbell Front Raises - 3 x 10 ss KB Upright Rows - 3 x 10
Arm Superset
Floor Presses with 30lb of Chains - 3 x 8 ss Incline Fat Grip DB Curls - 3 x 10
Run the Rack
3 x 5 reps up and down
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WEEK 12 DAY 1
Back Squat with Belt
1RM, then -25% for 5+
Barbell Backwards Walking Lunge
3 x 10 (each leg)
Lying Leg Curl
3 x 8 with partner added load on eccentric
DAY 2 Front Squat with Belt
1RM with 3 sec pause and 50lb of Chain (RPE 8)
Bench Press (First and Last Rep Paused)
1RM, then -25% for 5+
Chest Superset
DB Decline Bench Press - 3 x 10 ss Cable Bentover Flies - 3 x 12
Back Superset
Inverted Horizontal Bar Rows with Elevated Feet - 3 x 10 ss Bentover KB Rows - 3 x 10
DAY 3 High Bar Back Squat with Belt
Work up to 85% for 2 x 1
Standing Strict Press
1RM, then -25% for 5+
Shoulder Superset
DB Shoulder Triangle Raises - 3 x 10 ss Cable Upright Rows - 3 x 10
Tricep Work
Nosebreakers - 3 x 10
Standing Cable Curl
3 x 10
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DAY 4 Front Squat with Belt
1RM (paused 10 sec, RPE 7)
Hang Muscle Snatch
2x5
Side Plank Band Row
3 x 20 seconds (each side)
GPP
(See List in Appendix) Sled Work
DAY 5 Low Bar Back Squat with 5070lb of Chains or Bands
1RM, then -30% for 5+
Deadlift
1RM
Cable or Band Pull-Through
3 x 15
DAY 6 Front Squat
Work up to 85% for 1
Upper Body Superset
Decline Barbell Bench Press - 8RM, then -10% for 8 ss Pull-Ups - 3 x submaximal reps (change grips each set)
Upper Body Superset
Band or Cable Presses - 3 x 10 ss Supinated Wide Grip Seated Rows - 3 x 10
Upper Body Superset
Incline DB Flies - 3 x 15 ss Incline KB Press - 3 x 10
DAY 7 OH Squat
1RM (paused 10 sec)
DB Clean and Press
3 x 10
Shoulder Superset
Barbell Front Raises - 3 x 10 ss KB Upright Rows - 3 x 10
Arm Superset
Floor Presses with 30lb of Chains - 3 x 8 ss Incline Fat Grip DB Curls - 3 x 10
Run the Rack
3 x 5 reps up and down
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In this last block, I am using a Weider Principle that I used when I was in high school: the Pre-Exhaust. Basically you fatigue the muscles prior to training bigger movements. The tired muscles are totally destroyed due to already being fatigued, causing a greater adaptation response and making them bigger. Do I believe that the principle is perfect? I am not sure, but I have watched several pro bodybuilders who are friends of mine use it, so something is going on. This workout does finish with a taper and a drop in volume. This would work perfectly if you plan on getting on stage. Obviously you have to do the work with your nutrition and cardio. But this plan could definitely end with you being as jacked as possible. There is one specific exercise that I want to talk about: leg curls with partner added load on eccentrics. These are performed in a leg curl machine preferably. You will curl the weight up, and then your partner will try to pull the weight down as you resist. All of us are stronger eccentrically, so the added eccentric load helps to recruit every last fiber. I have had hundreds of messages from people who used the bodybuilding program from the original #SquatEveryDay. A lot of people used the program for a hypertrophy block to add some muscle and strength for their main sports of weightlifting, powerlifting, or CrossFit. It’s not just for the bro getting ready for the beach. It’s for all of you who just need to add some jackedness (yeah, I know that’s not a word). Enjoy!
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CONCLUSION That’s it, gang! This is the conclusion to the great #SquatEveryDay saga. The research is in, and the plan works. Now you have them all to try out. One of them will be the plan for you. Once you figure out which one works best for you, I suggest sticking with that model for all future programs until it stops working. This has been an exciting journey. Last year #SquatEveryDay showed me that I am capable of getting as strong as I want - even at 43 years old. This year I have focused on growing my team, my business, and my family (with my third child due in about a month). It’s been another exciting year, but I plan on using this book to make 2017 my strongest super total year of all-time. Maybe we can go on the journey together. This book is all about high frequency training, but I hope all of you realize the barbell is about so much more than that. The barbell should be used to improve your life. You can learn perseverance, goal setting, and (most of all) that hard work pays off. And then there are the connections we all have to each other because of the barbell. I enjoy putting out all of these books and programs because I want to help all of you. Why is that? It’s because for some strange reason I feel like all of you are family. You love the thing I have spent my life figuring out. No one knew anything about the barbell when I was training at the Olympic training center or winning world championships. Now I thank God all of you love the barbell I have loved since I was 11 years old. God has given me a gift. Now I can use that gift to inspire all of you to be better. I want all of you to pass all of this on and help others find their path to the barbell. If you do that, then a little bit of me lives on. #SquatEveryDay: Variations in Intensity and Volume
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This is even more important: If God gives me this gift, I have to honor it. That doesn’t mean I have to be the strongest man in the world or sell the most books. But it does mean all of you have to see a little of Him in me. The way I love and treat all of you is a reflection of the way that God loved me first. Maybe one of you will pass this on as well.
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APPENDIX A: ABBREVIATIONS AND TERMS If you’re familiar with my programming, you’ve probably seen most of these terms and abbreviations before. Here’s what I mean when you see them written in these plans.
RM - This stands for repetition maximum. When you see 10RM, you will work up to a ten-rep maximum (as heavy as you can go for ten reps). 3RM, for instance, would be as heavy as you can go for three reps. 3 x 8 - This is the way I write sets and repetitions. In this example, you would perform three sets of eight repetitions. 3RM, then -10% for 2 x 3 - This means that once you have reached a rep max (in this case, your three-rep max), you will then drop down ten percent in weight for two down sets of three reps each. 60% x 3 - This means to perform three repetitions with 60% of your onerep maximum weight. ss - This indicates a superset. So when you see Weighted Push-Ups - 3 x 10 ss Bentover Rows - 3 x 10, you would perform 10 weighted pushups and immediately perform 10 bentover rows. Then you would rest before performing both exercises back-to-back again. Then you would perform them once again back-to-back for your third superset. #SquatEveryDay: Variations in Intensity and Volume
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RPE - This stands for Rate of Perceived Exertion and is an important abbreviation to understand for these #SquatEveryDay programs. RPE is based on a scale from one to ten, with ten being an all-out maximum effort. When you see RPE 8, that means put forth an effort that’s an eight on that ten-point scale. An RPE of seven means to leave two to three reps in the tank. An RPE of eight means to leave about two reps in the tank. + - When you see this, perform as many reps as you can in that exercise without going to failure. A good rule of thumb is to leave one in the tank. So if you see 5+, you will lift at least five reps and hopefully a few more. EMOM - Perform that exercise every-minute-on-the-minute (once every 60 seconds) for the specified number of sets.
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APPENDIX B: CARDIO, GPP, HIIT If you’d like to build your work capacity or conditioning, here are some options for you to add in to your programming.
CHOICE 1: PROWLER WORK Start with a 45lb plate and a 25lb plate on each handle. Push the prowler on the high handles for 25 yards. Then, take off the 25lb plates and push it on the low handles for 25 yards. Perform 4 sets. Work on increasing the difficulty each week. You could do this by adding another 25lb plate, pushing the prowler farther, adding a set, or performing everything faster.
CHOICE 2: SLED DRAGS 70lb - pulling forward - 4 sets x 25 yards 70lb - pulling backward - 4 sets x 25 yards 70lb - forward walk and press - 2 sets x 10 reps 70lb - forward walk and row - 2 sets x 10 reps To increase the difficulty of this exercise each week: add 10lb to 25lb, increase the distance by 5 yards, go faster, increase the reps, or add a set. #SquatEveryDay: Variations in Intensity and Volume
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CHOICE 3: HIIT Choose a treadmill, rower, or bike. Push hard for 30 to 90 seconds, then rest for 15 to 60 seconds. Perform this for a total of 5 to 8 sets. I recommend starting with 45 seconds on and 45 seconds off for 5 sets. The goal is to progress each week in one way or another. You could increase resistance, treadmill incline, or RPMs. You could also add 5 seconds of exercise to each set, decrease the rest time by 5 seconds, or add a set.
CHOICE 4: SIMPLE CARDIO Choose a treadmill, rower, or bike. Exercise for 25 to 35 minutes with a heart rate of 75% to 85% of your max.
CHOICE 5: STRONGMAN Choose Farmer Walks, Unilateral Farmer Walks, Hand-Over-Hand Rope Sled Pulls, Staggered KB Carries. Start with 3 sets of 40 yards. Then increase sets, distance, and weight as the exercise gets too easy.
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APPENDIX C: MOBILITY EXERCISES Below are some of the exercises that all of my athletes perform from time to time. It is a general list of exercises meant to help the athlete move better into positions. The Barbell movements and complexes are our favorite ways to mobilize our athletes.
GENERAL MOBILITY • Jump Rope - 3 Minutes • Foam Roll IT Band - 30 sec each side • Foam Roll Quads - 30 sec • Roam Roll Hams - 30 sec • Foam Roll Low Back - 30 sec • Foam Roll T-Spine with Hands OH - 30 sec • Foam Roller T-Spine Open Ups - 10 • Lacrosse Ball Glutes and Piriformis • KB Potato Squat Holds - 5 Reps for 5 Sec • Leg Swings - 10 each leg and each direction • Quadruped Thoracic Extension and Rotation - 10 each side • Cobra Pose and look each way - 8 • Frog Pose and Shimmy - 8 • Lying Leg Circles - 10 each way each leg • Arm Circles - 10 each direction • Lat Stretch - 20 sec • Shoulder Stretch from Above - 10 #SquatEveryDay: Variations in Intensity and Volume
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BARBELL MOBILITY: • BB Ankle Mobility - 20 to 30 sec each • BB Behind Neck Elbow Shoots - 10 • Snatch Complex: High Pulls - 5 reps Muscle Snatches - 5 reps Klokov Presses - 5 reps Sotts Press - 5 reps OH Squats - 5 reps • Clean Complex: High Pulls - 5 reps Clean & Press - 5 reps Back Squat & Press - 5 reps Goodmornings - 5 reps Bentover Row - 5 reps
SPECIFIC MOBILITY: THORACIC SPINE AND SHOULDER DIRECTED • Foam Roll T-Spine w Hands OH - 30 sec • Foam Roller T-Spine Open Ups - 10 • Quadruped Thoracic Extension and Rotation - 10 each side • Cobra Pose and look each way - 8 • Quadruped Thoracic Extension and Rotation with Internal Rotation - 10 each side • Peanut Drive the Bus - 10 to 20 turns • Peanut Plate Rotations - 10 to 20 turns • Wall Slide - 10 - 20 reps • Arm Circles - 10 each direction • Lat Stretch - 20 sec • Shoulder Stretch from Above - 10 • Band Around Wrist Pec Rotations - 10, Rear Delt Rotations - 10, and Lat Rotations - 10
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• Band Around Shoulder from Behind Arm Circles - 10 and Arm Pull Across - 10 • Band Around Shoulder from Below - 10 sec in each position
SPECIFIC MOBILITY: HIP DIRECTED • Foam Roll IT Band - 30 sec each side • Lacrosse Ball Glutes and Piriformis • KB Potato Squat Holds - 5 reps for 5 sec • Leg Swings - 10 each leg and each direction • Frog Pose and Shimmy - 8 • Lying Leg Circles - 10 each way each leg • Half Kneeling Hip Flexor Stretch - 15 sec each position • Half Kneeling Hip Flexor Stretch with Rear Leg Elevated - 15 sec each position • Russian Baby Makers - 10 • Half Kneeling Hip Flexor Stretch with Band - 15 sec each position • Squat Lunge and Lunge - 10 • Fire Hydrants - 10 each direction and each leg • Hamstring Sweeps - 10 each leg
SPECIFIC MOBILITY: ANKLE DIRECTED • Squatted Forearm on Knee - 20 to 30 sec each • BB Ankle Mobility - 20 to 30 sec each • Band Around Ankle Squats - 20 to 30 sec each • Calf Stretch - 30 sec each • Foam Roll or Stick the Calf and Achilles - 30 to 60 sec • Calf Stretch Again - 30 sec each
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