Sample

Monday – Deadlift

Light Paused Squat 6 x 2

Use a weight that is approximately 65% of your 1RM.
Use same weight from week 133-134
Rest about 60 seconds in between sets.
Pause for a solid 3 count.
Deadlift – work up to top set of 1-2

Look back at your most recent top set of 1-2 (week 132) and try to beat that weight by 5 lbs or by adding a rep (i.e. 405×1 > 405×2)
If you are new to the program, use your most recent training data to estimate a top set of 1-2 reps.
Speed Deadlift 8 x 2 x 75%

After the top set of 1-2, lower the weight to roughly 75% of 1RM and perform 8 sets of 2 reps. Pull each set with an emphasis on bar speed and acceleration.
Rest 2 minutes between sets
Stiff Leg Deadlift 1 x 6-8

Pull a max effort set of between 6-8 reps.
Beat your performance on week 134 by adding weight or reps!!
Use straps as needed.
1-2″ deficit optional for increase range of motion on hamstrings.
Barbell Row 1 x 6-8, 1 x 10-12

Deload the barbell again and after 1-2 warm ups for feel, perform a max effort set of barbell rows in the 6-8 range.
Rest 3-5 minutes, reduce weight on the barbell, and perform a second max effort set in the 10-12 range.
Use a double overhand grip with straps
Beat your performance on week 134 by adding weight or reps.

Wednesday – Bench Press

Bench Press – work up to top set of 1-2

Look back at your most recent top set of 1-2 (week 132) and try to beat that weight by 2-5 lbs or by adding a rep
If you are new to the program, use your most recent training data to estimate a top set of 1-2 reps.
Speed Bench Press 8 x 3 @ 75%

After the top set of 1-2, lower the weight by to roughly 75% of 1RM and perform 8 sets of 3 reps. Push each set with an emphasis on bar speed and acceleration.
Rest 2 minutes between sets
Pause reps for increased difficulty as needed
Use a weight that is about 5% heavier (or just add 5-10 lbs) than the weight that was used in week 130-132 but equivalent to the weight in weeks 133-134.
Close Grip Bench Press 3 sets of 5-8

Select a load that ends near failure in each set between 5-8 reps. Adjust load as needed from set to set or hold weight static for all 3 sets.
Close Grip Bench will be supersetted with the first 3 sets of chins ups.
Try and beat last weeks performance by either adding weight or reps.
Chin Ups 6 x max reps

Use a full range of motion each set. Add weight if you can get more than 8-10 reps with bodyweight. Adjust as needed set to set.
The first 3 sets of chins will be supersetted with Close Grip Bench.
The last 3 sets of chins will be supersetted with Dips
Dips 3 x max (bodyweight)

Aim for at least 10 reps per set. If you cannot do 10 dips, break each set into mini-sets until you achieve 10.

Superset Dips with final 3 sets of chins.

For super sets – rest about 1-2 minutes between each exercise. This will keep the pace up but ensure that you still get 2-4 minutes rest between sets of the same movement.

Friday – Squat

Back Squat – work up to top set of 1-2

Look back at your most recent top set of 1-2 (week 132) and try to beat that weight by 5 lbs or add a rep
If you are new to the program, use your most recent training data to estimate a top set of 1-2 reps.
Speed Squat 6 x 4 @ 75%

After the top set of 3, lower the weight to roughly 75% of 1RM and perform 6 sets of 4 reps. Push each set with an emphasis on bar speed and acceleration.
Use a weight that is approximately 5% heavier than the weight that was used in Weeks 130-132 but the same weight as weeks 133-134
Rest 2 minutes between sets
Close Stance High Bar Pause Squat 1 x 6-8

After the speed sets, deload the barbell and aim for a single max effort set in the 6-8 range. Keep a narrow stance, use as deep a range of motion as possible, pause at the bottom for a 1-2 count.
Quads should be DONE after this set.
Beat last weeks performance by adding load or reps
Light Posterior Chain 3 x 15-20

Use the exercise of your choice: 45 or 90 degree back extensions, leg curls, glute ham raises, reverse hypers, kettlebell swings, DB RDLs, etc.
Superset with Abs
Abs 3 x 15-20

Use the exercise of your choice: sit ups, leg raises, ab wheel, DB oblique crunch, etc.
Superset with light posterior chain movement.

Saturday – Overhead Press

Standing Overhead Press – work up to top set of 1-2

Look back at your most recent top set of 1-2 (week 132) and try to beat that weight by 2-5 lbs.
If you are new to the program, use your most recent training data to estimate a top set of 1-2 reps
Speed Press 8 x 3 @ 75%

After the top set of 1-2, lower the weight to roughly 75% of 1RM and perform 8 sets of 3 reps. Push each set with an emphasis on bar speed and acceleration.
Rest 2 minutes between sets
Use a weight that is about 5% heavier (or just 5-10 lbs) than the weight you used for weeks 130-132 but equal to the weight used in weeks 133-134
Pull Ups 3 x max reps

Add weight if you can get more than 15 with body weight.
Rest about 3 minutes between sets
Overhead Tricep Extension / French Press (w/ ez bar or DB(s)) 3 x 8-12

Adjust load as needed from set to set to stay in the 8-12 range. Use full range of motion and strict form on each set.
Beat last week by adding load or adding reps
Superset with BB Curls
BB Curls 3 x 8-12

Adjust load as needed from set to set to stay in the 8-12 range. Use full range of motion and strict form on each set.
Superset with overhead tricep extensions.
*Rest about 1 minute between exercises. This will give you 2-3 minutes rest between sets of the same exercise.

*Attempt to add reps or add weight to the extensions and Curls and beat your performance from last week.