Let me start off by saying this program sucks and doesn’t work, just like any program or template that is half-assed and picked apart.
Hold on, let me restart and say this program is great and does work.
Confused yet? Good. Keep reading.
I haven’t programmed for powerlifters in quite some time due to the last few I have helped were trainwrecks.
RECENT: Collegiate vs. Private Sector Strength and Conditioning with Brian Bott
"So, why now?” I ask myself. Well, I still love the sport. I was an up-and-coming powerlifter with a 2,725-pound total, and I was figuring things out through trial and error — what worked and what didn't. However, at this stage of life, I have been forced to semi-retire (stupid fucking heart). I do love living vicariously through other powerlifters.
My facility, Tanks Training Facility, at one point, had a solid AF powerlifting squad. Today, it is down to only a few who actually compete. I knew I wanted to keep a group working toward competing but a group small enough to make sure those I helped actually took my advice and coaching while I could be in direct contact with them.
Most powerlifters these days ask for advice or help but then allow that information to go in one ear and out the other. Before I decided to help these lifters, I wanted to meet a couple of times and make sure everyone was on the same page.
I make no money on this, and it actually takes time away from other stuff I have going on with the business and life. I have been training a couple of clients in my strength and conditioning groups and saw potential in a couple of them.
While training with me for over 15 weeks in my strength and conditioning groups, they already had a great base set. Moving to a 12-week training cycle would be easier. This 12-week cycle is very effective when followed to a T. If picked apart, it won’t work as well.
It is designed more for them to learn new movements and understanding how to be accountable. When I say “accountable,” I mean showing up to each training session together and working their asses off every repetition. There were some days when one could have easily trained on their own early on the day and not have waited for the others to get off work later that evening and vice-versa.
I constantly preach that staying together is important. Learning each other’s habits, weak and strong, is easier to do when one is around more often than not. It is always best to find a training partner or a few who are on the same page with similar goals. Learning the movements has been a lot of hands-on work where I had to do the best I could while not being able to exercise (stupid fucking heart).
We also do a lot of video feedback. This is more important in my mind, particularly when it comes to keeping the videos within the group and not plastered over social media, because it will prevent too many cooks from being in the kitchen. Almost everyone becomes a coach and gives their two cents, which causes a lot of confusion.
A lot of issues I have had in the past when helping powerlifters stem from the fact that everyone knows what is best/what the lifter is doing wrong/how to fix it, etc., after watching a 12-second video on the ‘gram.
This 12-week training cycle is set up in two three-week waves done twice (12 total weeks). The split is designed for real life as well. Monday, Tuesday, Thursday, and Friday are the days you train. Train two days, take one day off, train two more days, and then take the weekend off.
This split, in my mind, is optional for recovery as well as getting the most out of each training session. There are optional sessions designed for those who want to do a tad more conditioning or cardio to burn some more calories.
Week 1, Wave 1
Monday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Box Squat 5x5 @70% 1RM
- Dumbbell Romanian Deadlift — Sumo 5x5
- Dumbbell Walking Lunges 5x5
- Glute Ham Raise 5x8
- Ab Pulldowns 5x8
- Prowler Push 10 trips
- Stretch
Tuesday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x10
- Mobility drills
- RPR
Lift
- Dumbbell Bench 5x30
- Dumbbell Military Press 5x30
- Dumbbell Low Row 5x30
- Face Pulls 5x30
- Curl Machine 5x30
- Ab Machine 5x30
- Sled Pulls 10 trips
- Stretch
Wednesday
Off/Recovery
- Foam roll
- Ice
- Body temper
- Massage
Thursday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
Friday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x 10
- Mobility drills
- RPR
Lift
- 3-Board Press 5x5 @70% 1RM
- Lat Pulldowns 5x5
- Dumbbell Shrugs 5x5
- Banded Pressdowns 5x12
- Barbell Curls 5x12
- Heavy Abs 5x5
- Keg Walk (outside)
Saturday
Optional: 9-10 a.m. group or on own before 10 a.m.
- Stretch
- Foam roll
- PVC pipe roll
- Body temper
- Massage
Sunday
Rest/Relax
Week 2
Monday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Box Squat 5x3 @75% 1RM (fail last set)
- Dumbbell Romanian Deadlift — Sumo 5x4 (heavier)
- Dumbbell Walking Lunges 5x4 (heavier)
- Glute Ham Raise 5x6 (bands, fail last set)
- Ab Pulldowns 5x6 (heavier)
- Prowler Push 10 trips (less rest)
- Stretch
Tuesday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x 10
- Mobility drills
- RPR
Lift
- Dumbbell Bench 5x20
- Dumbbell Military Press 5x20
- Dumbbell Low Row 5x20
- Face Pulls 5x20
- Curl Machine 5x20
- Ab Machine 5x20
- Sled Pulls 10 trips (more weight, faster)
- Stretch
Wednesday
Off/Recovery
- Foam roll
- Ice
- Body temper
- Massage
Thursday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Rack Pulls 5x3 (1 hole + 1 two-inch mat)
- Front Squat 5x4 (heavier)
- Single-Leg Curls 5x4 (heavier)
- Heavy Decline Sit-Ups 5x5 (heavier)
- Stretch
Friday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x 10
- Mobility drills
- RPR
Lift
- 2-Board Press 5x3 @82% (fail last set)
- Lat Pulldowns 5x4 (heavier)
- Dumbbell Shrugs 5x4 (heavier)
- Banded Pressdowns 5x10
- Barbell Curls 5x10 (heavier)
- Heavy Abs 5x5 (heavier)
- Keg Walk (outside, more trips)
Saturday
Optional: 9-10 a.m. group or on own before 10 a.m.
- Stretch
- Foam roll
- PVC pipe roll
- Body temper
- Massage
Sunday
Rest/Relax
You can fail on almost every last set. Go significantly heavier on everything.
Week 3
Monday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Box Squat work up to a 1RM
- Dumbbell Romanian Deadlift — Sumo 5x3 (heavier)
- Dumbbell Walking Lunges 5x3 (heavier, fail last set)
- Glute Ham Raise 5x5 (bands, fail last set)
- Ab Pulldowns 5x5 heavier (fail last set)
- Prowler Push 10 trips (less rest)
- Stretch
Tuesday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x10
- Mobility drills
- RPR
Lift
- Dumbbell Bench 5x15
- Dumbbell Military Press 5x15
- Dumbbell Low Row 5x15
- Face Pulls 5x15
- Curl Machine 5x15
- Ab Machine 5x15
- Sled Pulls 10 trips (more weight, faster)
- Stretch
Wednesday
Off/Recovery
- Foam roll
- Ice
- Body temper
- Massage
Thursday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Mat Pulls work up to a max
- Front Squat 5x3 (heavier, fail)
- Single-Leg Curls 5x3 (heavier, fail)
- Heavy Decline Sit-Ups 5x5 (heavier, fail)
- Stretch
Friday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x 10
- Mobility drills
- RPR
Lift
- 1-Board Press Set A 1RM
- Lat Pulldowns 5x3 (heavier, fail)
- Dumbbell Shrugs 5x3 (heavier, fail)
- Banded Pressdowns 5x8 (fail)
- Barbell Curls 5x8 (heavier, fail)
- Heavy Abs 5x4 (heavier, fail)
- Keg Walk (outside, more trips, use black keg)
Saturday
Optional: 9-10 a.m. group or on own before 10 a.m.
- Stretch
- Foam roll
- PVC pipe roll
- Body temper
- Massage
Sunday
Rest/Relax
You can fail on almost every last set. Go significantly heavier on everything. Next week we rotate. We need to set some big weights without missing.
Week 4, Wave 2
Monday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Paused SS Squat 5x5 @70%
- Reverse Hyper 5x10
- Barbell Split Squat 5x10 (each leg)
- Dumbbell Romanian Deadlift 5x10 (each leg)
- Ab Core 5x10 (heavy)
- Plate Push 8 trips
- Stretch
Tuesday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x 10
- Mobility drills
- RPR
Lift
- Speed Bench (bar + bands) 10x3 @30 seconds
- Jammer 5x20
- Seated Low Row 5x20
- Banded Pullaparts 5x20
- FM Curl Machine 5x20
- Ab Machine 5x20
- Tred Sled 5x20 (effort 100%)
- Stretch
Wednesday
Off/Recovery
- Foam roll
- Ice
- Body temper
- Massage
Thursday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Speed Pulls 10x1 @ 50% (bar weight + bands)
- Zercher Good Mornings 5x10
- Step-Downs 5x5 (each leg 3-1 tempo)
- Front Plank (weighted) 3x1 minute
- Stretch
Friday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x 10
- Mobility drills
- RPR
Lift
- Football Bar Bench Press (paused) 5x5 @70%
- McGill Pull-Ups 5x5 (3-1 tempo)
- Barbell Shrugs 5x10 (straps)
- Triceps Overhead Press (rope) 5x15
- Hammer Curls 5x15
- Ab Roll 5x15
- Kettlebell Walk @65lbs (to stop sign and back)
Saturday
Optional: 9-10 a.m. group or on own before 10 a.m.
- Stretch
- Foam roll
- PVC pipe roll
- Body temper
- Massage
Sunday
Rest/Relax
You can fail on almost every last set. Go significantly heavier on everything.
Week 5
Monday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Paused SS Squat 5x3 @75% (true pause)
- Reverse Hyper 5x8 (heavier)
- Barbell Split Squat 5x8 (each leg, heavier)
- Dumbbell Romanian Deadlift 5x8 (each leg, heavier)
- Ab Core 5x8 (heavier)
- Plate Push 10 trips
- Stretch
Tuesday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x 10
- Mobility drills
- RPR
Lift
- Speed Bench (bar + bands) 8x3 @55%
- Jammer 5x15 (each arm)
- Seated Low Row 5x15 (heavier)
- Banded Pullaparts 5x15 (heavier)
- FM Curl Machine 5x15 (heavier)
- Ab Machine 5x15 (heavier)
- Tred Sled 5x25 (effort 100%)
- Stretch
Wednesday
Off/Recovery
- Foam roll
- Ice
- Body temper
- Massage
Thursday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Speed Pulls 8x1 @60% (bar weight + bands)
- Zercher Good Mornings 5x8 (heavier)
- Step Downs 5x4 (each leg, 4-1 tempo, heavier)
- Front Plank (weighted-low back) 3x1 minute 30 seconds
- Stretch
Friday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x 10
- Mobility drills
- RPR
Lift
- Football Bar Bench Press (paused) 5x3 @75%
- McGill Pull-Ups 5x5 (4-1 tempo)
- Barbell Shrugs 5x8 (straps)
- Triceps Overhead Press (rope) 5x12 (heavier)
- Hammer Curls 5x12 (heavier)
- Ab Roll 5x20
- Kettlebell Walk @70lbs (both hands, to stop sign and back)
Saturday
Optional: 9-10 a.m. group or on own before 10 a.m.
- Stretch
- Foam roll
- PVC pipe roll
- Body temper
- Massage
Sunday
Rest/Relax
Keep up on the supplements, protein, etc. Take care of your body.
Week 6
Monday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Paused SS Squat work up to 3 heavy singles (true pause, challenge yourself)
- Reverse Hyper 5x6 (heavier)
- Barbell Split Squat 5x6 (each leg, heavier)
- Dumbbell Romanian Deadlift 5x6 (each leg, heavier)
- Ab Core 5x6 (heavier)
- Plate Push 12 trips
- Stretch
Tuesday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x 10
- Mobility drills
- RPR
Lift
- Speed Bench (bar + bands) 6x3 @60%
- Jammer 5x12 (each arm)
- Seated Low Row 5x12 (heavier)
- Banded Pullaparts 5x12 (heavier)
- FM Curl Machine 5x12 (heavier)
- Ab Machine 5x12 (heavier)
- Tred Sled 5x30 (effort 100%)
- Stretch
Wednesday
Off/Recovery
- Foam roll
- Ice
- Body temper
- Massage
Thursday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Speed Pulls 6x1 @60% (bar weight + red bands)
- Zercher Good Mornings 5x6 (heavier)
- Step Downs 5x3 (each leg, 4-1 tempo, heavier)
- Front Plank (weighted, low back) 3x2 minutes
- Stretch
Friday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x 10
- Mobility drills
- RPR
Lift
- Football Bar Bench Press (paused) work up to three heavy singles
- McGill Pull-Ups 5x5 (5-1 tempo)
- Barbell Shrugs 5x6 (straps)
- Triceps Overhead Press (rope) 5x10 (heavier)
- Hammer Curls 5x10 (heavier)
- Ab Roll 5x25
- Kettlebell Walk @90lbs (both hands, go to stop sign and back)
Optional: 9-10 a.m. group or on own before 10 a.m.
- Stretch
- Foam roll
- PVC pipe roll
- Body temper
- Massage
Sunday
Rest/Relax
Keep up on the supplements, protein, etc. Take care of your body.
When you go up to the 3 singles, make sure you add slowly each on and don’t miss and singles.
Now that you have completed the first six weeks, go on to the next six weeks. You should have a greater idea of numbers/percentages at this point. Go heavier and get stronger!
Week 7, Wave 1
Monday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Box Squat 5x5 @75% 1RM
- Dumbbell Romanian Deadlift — Sumo 5x5
- Dumbbell Walking Lunges 5x5
- Glute Ham Raise 5x8
- Ab Pulldowns 5x8
- Prowler Push 10 trips
- Stretch
Tuesday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x 10
- Mobility drills
- RPR
Lift
- Dumbbell Bench 5x30
- Dumbbell Military Press 5x30
- Dumbbell Low Row 5x30
- Face Pulls 5x30
- Curl Machine 5x30
- Ab Machine 5x30
- Sled Pulls 10 trips
- Stretch
Wednesday
Off/Recovery
- Foam roll
- Ice
- Body temper
- Massage
Thursday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
Friday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x 10
- Mobility drills
- RPR
Lift
- 3-Board Press 5x5 @75% 1RM
- Lat Pulldowns 5x5
- Dumbbell Shrugs 5x5
- Banded Pressdowns 5x12
- Barbell Curls 5x12
- Heavy Abs 5x5
- Keg Walk (outside)
Saturday
Optional: 9-10 a.m. group or on own before 10 a.m.
- Stretch
- Foam roll
- PVC pipe roll
- Body temper
- Massage
Sunday
Rest/Relax
Week 8
Monday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Box Squat 5x3 @80% 1RM (fail last set)
- Dumbbell Romanian Deadlift —Sumo 5x4 (heavier)
- Dumbbell Walking Lunges 5x4 (heavier)
- Glute Ham Raise 5x6 (bands, fail last set)
- Ab Pulldowns 5x6 (heavier)
- Prowler Push 10 trips (less rest)
- Stretch
Tuesday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x 10
- Mobility drills
- RPR
Lift
- Dumbbell Bench 5x20
- Dumbbell Military Press 5x20
- Dumbbell Low Row 5x20
- Face Pulls 5x20
- Curl Machine 5x20
- Ab Machine 5x20
- Sled Pulls 10 trips (more weight, faster)
- Stretch
Wednesday
Off/Recovery
- Foam roll
- Ice
- Body temper
- Massage
Thursday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Rack Pulls 5x3 (1 hole + 1 two-inch mat)
- Front Squat 5x4 (heavier)
- Single-Leg Curls 5x4 (heavier)
- Heavy Decline Sit-Ups 5x5 (heavier)
- Stretch
Friday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x 10
- Mobility drills
- RPR
Lift
- 2-Board Press 5x3 @85% (fail last set)
- Lat Pulldowns 5x4 (heavier)
- Dumbbell Shrugs 5x4 (heavier)
- Banded Pressdowns 5x10
- Barbell Curls 5x10 (heavier)
- Heavy Abs 5x5 (heavier)
- Keg Walk (outside, more trips)
Saturday
Optional: 9-10 a.m. group or on own before 10 a.m.
- Stretch
- Foam roll
- PVC pipe roll
- Body temper
- Massage
Sunday
Rest/Relax
You can fail on almost every last set. Go significantly heavier on everything.
Week 9
Monday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Box Squat work up to a 1RM
- Dumbbell Romanian Deadlift — Sumo 5x3 (heavier)
- Dumbbell Walking Lunges 5x3 (heavier, fail last set)
- Glute Ham Raise 5x5 (bands, fail last set)
- Ab Pulldowns 5x5 (heavier, fail last set)
- Prowler Push 10 trips (less rest)
- Stretch
Tuesday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x10
- Mobility drills
- RPR
Lift
- Dumbbell Bench 5x15
- Dumbbell Military Press 5x15
- Dumbbell Low Row 5x15
- Face Pulls 5x15
- Curl Machine 5x15
- Ab Machine 5x15
- Sled Pulls 10 trips (more weight, faster)
- Stretch
Wednesday
Off/Recovery
- Foam roll
- Ice
- Body temper
- Massage
Thursday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Mat Pulls work up to a max
- Front Squat 5x3 (heavier, fail)
- Single-Leg Curls 5x3 (heavier, fail)
- Heavy Decline Sit-Ups 5x5 (heavier, fail)
- Stretch
Friday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x 10
- Mobility drills
- RPR
Lift
- 1-Board Press set a 1RM
- Lat Pulldowns 5x3 (heavier, fail)
- Dumbbell Shrugs 5x3 (heavier, fail)
- Banded Pressdowns 5x8 (fail)
- Barbell Curls 5x8 (heavier, fail)
- Heavy Abs 5x4 (heavier, fail)
- Keg Walk (outside, more trips, use black keg)
Saturday
Optional: 9-10 a.m. group or on own before 10 a.m.
- Stretch
- Foam roll
- PVC pipe roll
- Body temper
- Massage
Sunday
Rest/Relax
You can fail on almost every last set. Go significantly heavier on everything. Next week we rotate. We need to set some big weights without missing.
Week 10, Wave 2
Monday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Paused SS Squat 5x5 @75%
- Reverse Hyper 5x10
- Barbell Split Squat 5x10 (each leg)
- Dumbbell Romanian Deadlift 5x10 (each leg)
- Ab Core 5x10 (heavy)
- Plate Push 8 trips
- Stretch
Tuesday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x 10
- Mobility drills
- RPR
Lift
- Speed Bench (bar + bands) 10x3 30 seconds
- Jammer 5x20
- Seated Low Row 5x20
- Banded Pullaparts 5x20
- FM Curl Machine 5x20
- Ab Machine 5x20
- Tred Sled 5x20 (effort 100%)
- Stretch
Wednesday
Off/Recovery
- Foam roll
- Ice
- Body temper
- Massage
Thursday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Speed Pulls 10x1 @50% (bar weight + bands)
- Zercher Good Mornings 5x10
- Step Downs 5x5 (each leg, 3-1 tempo)
- Front Plank (weighted) 3x1 minute
- Stretch
Friday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x10
- Mobility drills
- RPR
Lift
- Football Bar Bench Press (paused) 5x5 @75%
- McGill Pull-Ups 5x5 (3-1 tempo)
- Barbell Shrugs 5x10 (straps)
- Triceps Overhead Press (rope) 5x15
- Hammer Curls 5x15
- Ab Roll 5x15
- Kettlebell Walk @65lbs (go to stop sign and back)
Saturday
Optional: 9-10 a.m. group or on own before 10 a.m.
- Stretch
- Foam roll
- PVC pipe roll
- Body temper
- Massage
Sunday
Rest/Relax
You can fail on almost every last set. Go significantly heavier on everything.
Week 11
Monday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Paused SS Squat 5x3 @80% (true pause)
- Reverse Hyper 5x8 (heavier)
- Barbell Split Squat 5x8 (each leg, heavier)
- Dumbbell Romanian Deadlift 5x8 (each leg, heavier)
- Ab Core 5x8 (heavier)
- Plate Push 10 trips
- Stretch
Tuesday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x 10
- Mobility drills
- RPR
Lift
- Speed Bench (bar + bands) 8x3 @55%
- Jammer 5x15 (each arm)
- Seated Low Row 5x15 (heavier)
- Banded Pullaparts 5x15 (heavier)
- FM Curl Machine 5x15 (heavier)
- Ab Machine 5x15 (heavier)
- Tred Sled 5x25 (effort 100%)
- Stretch
Wednesday
Off/Recovery
- Foam roll
- Ice
- Body temper
- Massage
Thursday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Speed Pulls 8x1 @60% (bar weight + bands)
- Zercher Good Mornings 5x8 (heavier)
- Step Downs 5x4 (each leg, 4-1 tempo, heavier)
- Front Plank (weighted-low back) 3x1 minute 30 seconds
- Stretch
Friday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x 10
- Mobility drills
- RPR
Lift
- Football Bar Bench Press (paused) 5x3 @80%
- McGill Pull-Ups 5x5 (4-1 tempo)
- Barbell Shrugs 5x8 (straps)
- Triceps Overhead Press (rope) 5x12 (heavier)
- Hammer Curls 5x12 (heavier)
- Ab Roll 5x20
- Kettlebell Walk @70lbs (both hands, go to stop sign and back)
Saturday
Optional: 9-10 a.m. group or on own before 10 a.m.
- Stretch
- Foam roll
- PVC pipe roll
- Body temper
- Massage
Sunday
Rest/Relax
Keep up on the supplements, protein, etc. Take care of your body.
Week 12
Monday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Paused SS Squat work up to 3 heavy singles (true pause, challenge yourself)
- Reverse Hyper 5x6 (heavier)
- Barbell Split Squat 5x6 (each leg, heavier)
- Dumbbell Romanian Deadlift (each leg, heavier)
- Ab Core 5x6 (heavier)
- Plate Push 12 trips
- Stretch
Tuesday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x 10
- Mobility drills
- RPR
Lift
- Speed Bench (bar + bands) 6x3 @60%
- Jammer 5x12 (each arm)
- Seated Low Row 5x12 (heavier)
- Banded Pullaparts 5x12 (heavier)
- FM Curl Machine 5x12 (heavier)
- Ab Machine 5x12 (heavier)
- Tred Sled 5x30 (effort 100%)
- Stretch
Wednesday
Off/Recovery
- Foam roll
- Ice
- Body temper
- Massage
Thursday
Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Speed Pulls 6x1 @60% (bar weight + red bands)
- Zercher Good Mornings 5x6 (heavier)
- Step Downs 5x3 (each leg, 4-1 tempo, heavier)
- Front Plank (weighted, low back) 3x2 minutes
- Stretch
Friday
Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x10
- Mobility drills
- RPR
Lift
- Football Bar Bench Press (paused) work up to 3 heavy singles
- McGill Pull-Ups 5x5 (5-1 tempo)
- Barbell Shrugs 5x6 (straps)
- Triceps Overhead Press (rope) 5x10 (heavier)
- Hammer Curls 5x10 (heavier)
- Ab Roll 5x25
- Kettlebell Walk @90lbs (both hands, go to stop sign and back)
Saturday
Optional: 9-10 a.m. group or on own before 10 a.m.
- Stretch
- Foam roll
- PVC pipe roll
- Body temper
- Massage
Sunday
Rest/Relax
Keep up on the supplements, protein, etc. Take care of your body. When you go up to the 3 singles, make sure you add slowly on each don’t miss.
Give this 12-week program a shot. Follow it to a T and take heart (no pun intended) to some of the things I touched on.
4 Comments