Say no more fam - here you go...
Goals of each movement:
Front squats - build upper back, create awareness for posture/positioning, warm up for deads
Sumo progressing from mats to the floor - Make it slightly easier to get into proper sumo position, while moving closer to the floor each week and maintaining intensity
BB RDL, Snatch grip RDL, Conventional Block Pull - very generally speaking, build posterior chain
Rows - build that back!!
GHR, Nordic Curls, ham curls - build up those hammies!!
These weeks start light, and progressively get heavier. You can push yourself as much as you need to using the assistance work. But it should not require a deload week. You can stretch this 9 week program into 12 weeks by deloading every fourth week, although you really shouldn't have to given the way it is laid out.
|
Week 1 |
Weight |
Sets |
Reps |
Rest |
|
| Front squats |
40% of squat |
6 |
3 |
90 |
sec |
| Sumo off 2 mats |
Work up to 80% |
1 |
1 |
90 |
sec |
| —Back down sets— |
70% |
3 |
3 |
90 |
sec |
| BB RDL |
Work up to RPE 8 |
3 |
8 |
120 |
sec |
| Single arm barbell row |
Work up to RPE 8 |
4 |
8 each |
90 |
sec |
| GHR or Nordic Curl |
BW |
3 |
RPE 8 |
90 |
sec |
| Week 2 | |||||
| Front squats |
40% of squat |
5 |
3 |
90 |
sec |
| Sumo off 1 mat |
Work up to 80% |
1 |
1 |
90 |
sec |
| —Back down sets— |
70% |
4 |
3 |
90 |
sec |
| BB RDL |
Add 10-30lbs |
3 |
8 |
120 |
sec |
| Single arm barbell row |
Same weight as last week |
4 |
10 each |
90 |
sec |
| GHR or Nordic Curl |
BW |
3 |
Add 2 reps |
90 |
sec |
| Week 3 | |||||
| Front squats |
40% of squat |
4 |
3 |
90 |
sec |
| Sumo from floor |
Work up to 80% |
1 |
1 |
90 |
sec |
| —Back down sets— |
70% |
5 |
3 |
90 |
sec |
| BB RDL |
Add 10-30lbs |
3 |
8 |
120 |
sec |
| Single arm barbell row |
Same weight as last week |
4 |
12 each |
90 |
sec |
| GHR or Nordic Curl |
BW |
3 |
Add 2 reps |
90 |
sec |
| Week 4 | |||||
| Front squats |
45% of squat |
6 |
3 |
90 |
sec |
| Sumo off 2 mats |
Work up to 85% |
1 |
1 |
90 |
sec |
| —Back down sets— |
75% |
3 |
3 |
90 |
sec |
| Snatch grip RDL |
Work up to RPE 8 |
3 |
6 |
120 |
sec |
| DB hand supported row |
Work up to RPE 8 |
4 |
8 each |
60 |
sec |
| Single leg ham curl - band or machine |
RPE 7 |
3 |
15 each |
90 |
sec |
| Week 5 | |||||
| Front squats |
45% of squat |
5 |
3 |
90 |
sec |
| Sumo off 1 mat |
Work up to 85% |
1 |
1 |
90 |
sec |
| —Back down sets— |
75% |
4 |
3 |
90 |
sec |
| Snatch grip RDL |
Add 10-30lbs |
3 |
6 |
120 |
sec |
| DB hand supported row |
Same weight as last week |
4 |
10 each |
90 |
sec |
| Single leg ham curl - band or machine |
BW or light |
3 |
Add 2 reps |
90 |
sec |
| Week 6 | |||||
| Front squats |
45% of squat |
4 |
3 |
90 |
sec |
| Sumo from floor |
Work up to 85% |
1 |
1 |
90 |
sec |
| —Back down sets— |
75% |
5 |
3 |
90 |
sec |
| Snatch grip RDL |
Add 10-30lbs |
3 |
6 |
120 |
sec |
| DB hand supported row |
Same weight as last week |
4 |
12 each |
90 |
sec |
| Single leg ham curl - band or machine |
BW or light |
3 |
Add 2 reps |
90 |
sec |
| Week 7 | |||||
| Front squats |
50 % of squat |
6 |
3 |
90 |
sec |
| Sumo off 2 mats |
Work up to 90% |
1 |
1 |
90 |
sec |
| —Back down sets— |
80% |
3 |
3 |
90 |
sec |
| BB RDL or Conv Block Pull |
Work up to RPE 8 |
3 |
5 |
120 |
sec |
| DB chest supported row |
Work up to RPE 8 |
4 |
8 |
60 |
sec |
| GHR or Nordic Curl |
BW |
3 |
RPE 8 |
90 |
sec |
| Week 8 | |||||
| Front squats |
50 % of squat |
5 |
3 |
90 |
sec |
| Sumo off 1 mat |
Work up to 90% |
1 |
1 |
90 |
sec |
| —Back down sets— |
80% |
4 |
3 |
90 |
sec |
| BB RDL or Conv Block Pull |
Add 10-30lbs |
3 |
5 |
120 |
sec |
| DB chest supported row |
Same weight as last week |
4 |
10 each |
90 |
sec |
| GHR or Nordic Curl |
BW |
3 |
Add 2 reps |
90 |
sec |
| Week 9 | |||||
| Front squats |
50 % of squat |
4 |
3 |
90 |
sec |
| Sumo from floor |
Work up to 90% |
1 |
1 |
90 |
sec |
| —Back down sets— |
80% |
5 |
3 |
90 |
sec |
| BB RDL or Conv Block Pull |
Add 10-30lbs |
3 |
5 |
120 |
sec |
| DB chest supported row |
Same weight as last week |
4 |
12 each |
90 |
sec |
| GHR or Nordic Curl |
BW |
3 |
Add 2 reps |
90 |
sec |
