Its My Birthday, my Gift to you, FREE PROGRAMMING

Here is the second installment of my BASIC entry-level program. As described in the video I consider this a CONCURRENT style of programming that you will see influences from principles such as; linear, progressive overload, Undulation by way of Dynamic work. There are also aspects of repetition effort and dynamic effort incorporated into this.

I named this program an "off-season concurrent program" as you will not be hitting a "max" ever in this program but working on different aspect of strength. These accessories chosen are GENERAL and not for a particular individual.

Wk1

Day 1
Squat 3x5: 75%
Tempo Squats (3-1-3) 3x10:
Wide Stance Hack Squat 5x10:
Bamboo Bar Squat 3x10:
SSB Split Squats 3x10:
Hanging Knee Raises 3x15:

Day 2
Bench 3x5: 75%
Tempo Bench (3-1-3) 3x10:
Close Grip Shoulder Saver 5x10:
EZ Bar Decline (Bumper Plate) Skull Crushers 3x10:
Chain Flies 3x10:
Assisted Pull ups (Wide, Chin-up, Neutral) EACH POSITION 5x8:

Day 3
Speed Squats 12x2: 50% + 4 chains total
Deadlifts 3x5: 75%
Chair Deadlift 4x10:
Seated SSB Good-mornings to pins 4x10:
Back Extension to GHR 3x15:
Reverse Hypers 3x15:

Day 4
Speed Bench 12x3: 50% + 2 chains total
Single Arm DB Bench Press 3x20:
DB OH Press 4x20:
Straight Bar Front Raises 3x12:
Chain Lateral Raises 3x12
Laying Chain Tricep Extensions 3x10:

Wk2

Day 1
Squat 3x5: 77.5%
Tempo Squats (3-1-3) 5x8:
Wide Stance Hack Squat 5x6:
Bamboo Bar Squat 3x12:
SSB Split Squats 3x12:
Hanging Knee Raises 3x20:

Day 2
Bench 3x5: 77.5%
Tempo Bench (3-1-3) 5x8:
Close Grip Shoulder Saver 5x6:
EZ Bar Decline (Bumper Plate) Skull Crushers 3x12:
Chain Flies 3x12:
Assisted Pull ups (Wide, Chin-up, Neutral) EACH POSITION 5x8:

Day 3
Speed Squats 10x2: 55% + 4 chains total
Speed Deadlifts 15x1: 55% + 4 chains total
Chair Deadlift 4x8:
Seated SSB Good-mornings to pins 4x12:
Back Extension to GHR 3x20:
Reverse Hypers 3x20:

Day 4
Speed Bench 10x3: 55% + 2 chains total
Single Arm DB Bench Press 3x20:
DB OH Press 4x20:
Straight Bar Front Raises 3x15:
Chain Lateral Raises 3x15:
Laying Chain Tricep Extensions 3x12:

Wk3

Day 1
Squat 3x5: 80%
Tempo Squats (3-1-3) 4x6:
Wide Stance Hack Squat 5x6:
Bamboo Bar Squat 3x12:
SSB Split Squats 3x12:
Hanging Knee Raises 3x20:

Day 2
Bench 3x5: 80%
Tempo Bench (3-1-3) 4x6:
Close Grip Shoulder Saver 5x8:
EZ Bar Decline (Bumper Plate) Skull Crushers 3x12:
Chain Flies 3x12:
Assisted Pull ups (Wide, Chin-up, Neutral) EACH POSITION 5x8:

Day 3
Speed Squats 8x2: 60% + 4 chains total
Deadlifts 3x5: 80%
Chair Deadlift 4x8:
Seated SSB Good-mornings to pins 4x15:
Back Extension to GHR 4x15:
Reverse Hypers 4x15:

Day 4
Speed Bench 8x3: 60% + 2 chains total
Single Arm DB Bench Press 3x20:
DB OH Press 4x20:
Straight Bar Front Raises 3x20:
Chain Lateral Raises 3x20:
Laying Chain Tricep Extensions 3x12:

Wk4 - DELOAD

Day 1
Tempo Squats (3-1-3) 3x5:
Wide Stance Hack Squat 5x10:
SSB Split Squats 3x12:
Hanging Knee Raises 3x20:

Day 2
Tempo Bench (3-1-3) 3x5:
Close Grip Shoulder Saver 5x10:
Chain Flies 3x12:
Assisted Pull ups (Wide, Chin-up, Neutral) EACH POSITION 5x8:

Day 3
Hack Squat 3x20:
SSb Seated GM 3x10:
Banded TKE’s 4x20:
Reverse Hypers 4x20:
V-ups 4x15:

Day 4
DB Bench 3x12
DB OH Press 4x10:
Chain Lateral Raises 3x20:
Laying Chain Tricep Extensions 3x12:
Incline DB Curls 3x15:

Wk 5

Day 1
Squat 3x3: 85%
Pause Squat against double Thin Orange 5x8:
Anderson Squats 5x8:
Wide Stance Leg Press 3x10:
Font Foot Elevated Reverse Lunges 3x10:
Planks (Front and both sides) 3x1 min each position non stop:

Day 2
Bench 3x3: 85%
Paused Bench Against Single Red Orange 5x8:
Spotto Press 5x8:
Incline Tate Press 3x10:
DB Dead Stop Rows 3x10:
6 ways 5x8:

Day 3
Speed Squats 12x2: 50% + 4 chains total
Deadlifts 3x3: 85%
RDL 5x8:
SSB Good-mornings into Chains 3x10:
Cable Hip Pull-throughs 3x12:
Reverse Hypers 3x15:

Day 4
Speed Bench 12x3: 50% + 2 chains total
Kneeling Single Arm DB OH Press 3x10:
Cable Flies 3x10:
Arnold Press 3x10:
Incline DB Bicep Curls 3x10:
Dips 3x12:

Wk 6

Day 1
Squat 3x2: 87.5%
Pause Squat against double Thin Orange 4x6:
Anderson Squats 4x6:
Wide Stance Leg Press 3x12:
Font Foot Elevated Reverse Lunges 3x12:
Planks (Front and both sides) 3x1 min each position non stop:

Day 2
Bench 3x2: 87.5%
Paused Bench Against Single Red Orange 4x6:
Spotto Press 5x8:
Incline Tate Press 3x12:
DB Dead Stop Rows 3x12:
6 ways 5x8:

Day 3
Speed Squats 10x2: 55% + 4 chains total
Speed Deadlifts 15x1: 55% + 4 chains total
RDL 4x6:
SSB Good-mornings into Chains 3x12:
Cable Hip Pull-throughs 3x15:
Reverse Hypers 3x20:

Day 4
Speed Bench 10x3: 55% + 2 chains total
Kneeling Single Arm DB OH Press 3x12:
Cable Flies 3x12:
Arnold Press 3x12:
Incline DB Bicep Curls 3x12:
Dips 3x15:

Wk 7

Day 1
Squat 3x1: 90%
Pause Squat against double Thin Orange 3x5:
Anderson Squats 3x5:
Wide Stance Leg Press 4x12:
Font Foot Elevated Reverse Lunges 4x12:
Planks (Front and both sides) 3x1 min each position non stop:

Day 2
Bench 3x1: 90%
Paused Bench Against Single Red Orange 3x5:
Spotto Press 5x8:
Incline Tate Press 3x15:
DB Dead Stop Rows 3x15:
6 ways 5x8:

Day 3
Speed Squats 8x2: 60% + 4 chains total
Deadlifts 3x1: 90%
RDL 3x5:
SSB Good-mornings into Chains 3x15:
Cable Hip Pull-throughs 4x15:
Reverse Hypers 4x20:

Day 4
Speed Bench 8x3: 60% + 2 chains total
Kneeling Single Arm DB OH Press 3x15:
Cable Flies 3x15:
Arnold Press 3x15:
Incline DB Bicep Curls 3x12:
Dips 3x15:

Wk 8 De-load

Day 1
Pause Squat against double Thin Orange 3x5:
Anderson Squats 3x5:
Wide Stance Leg Press 4x12:
Font Foot Elevated Reverse Lunges 4x12:
Planks (Front and both sides) 3x1 min each position non stop:

Day 2
Paused Bench Against Single Red Orange 3x5:
Spotto Press 5x8:
Incline Tate Press 3x15:
DB Dead Stop Rows 3x15:
6 ways 5x8:

Day 3
Leg Press 3x20:
RDL 3x10:
Cable Hip Pull-throughs 4x15:
Banded GM 4x20:
Hanging Knee Raises 4x15:

Day 4
Incline DB Press 3x10:
Kneeling Single Arm DB OH Press 3x15:
Chain Flies 3x15:
Incline DB Bicep Curls 3x12:
Dips 3x15:

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