Sample week

Week 5
Monday – Max Effort Lower
Exercise #1: Rack Pull 1RM + AMRAP @ 80%
• Set the bar in the rack (or on a set of blocks) where the bar is somewhere between mid-shin or just below the knee. After warm up, work up to a heavy 1-rep max. Rest ~5 minutes and then deload the bar by 20% and perform a max rep set. Aim for between 5-8 reps. Use straps and a double overhand grip for all heavy singles and the amrap set.

Exercise #2: Leg Press 3 x 15 or Hack Squat 3 x 10
• Pick the exercise of your choice and, after warm up, perform 3 work sets at the prescribed rep range. Use the same weight for each set. Rest about 3 minutes between sets. use a full range of motion and perfect form for all 3 sets.
• If you choose to sub this out with a barbell exercise (high bar squats or front squats) be very careful about squatting with excessive low back fatigue. For this reason, Leg Press or Hacks are preferred.

Exercise #3: Leg Extensions 3 x 15
• Adjust weight as needed from set to set. Rest 60-90 seconds between sets

Exercise #4: Standing or Seated Calf Raise 3 x 25
• Rest 1-2 minutes between sets. Perform with full range of motion. Use short intra-set rest periods of 5-10 seconds as needed to complete each set of 25

Wednesday – Max Effort Upper
Exercise #1: Standing Pin Press 1RM + 5 x 1-2 @ 90%
• Set the bar up on the pins in the rack somewhere between chin height and eye level. Do not set the bar up too high and turn these into “pin lockouts.” The start position should feel awkward. If rack height is an issue you can perform these seated – with or without back support. Work up to the heaviest single possible for the day. Then deload the barbell and perform 5 sets of 1-2 reps at 90% of 1RM. If you perform 2s, make sure each rep is paused. Rest as needed between sets.

Exercise #2: Seated Dumbbell Press 3 x 10-12
• After 1-2 warm up sets for feel, perform 3 sets of 10-12 reps as heavy as possible. Adjust weight as needed from set to set. Use full range of motion on every set. Rest about 3 minutes between sets.

Exercise #3: V-Grip Pulldowns 5 x 8
• After 1-2 warm up sets for feel, perform 5 sets of 8 reps. Use same weight each set or adjust load as needed. Keep form strict, and use full range of motion – full stretch at the top, pull handle down to mid-chest / upper abs. Rest 2-3 minutes between sets.

Exercise #4: Barbell Shrugs 3 x 15
• Use a weight that is an “even” plate arrangement using only a combo of 45s and 25s (i.e. 135, 185, 225, 275, 315, 365, 405, etc). These are “strict” shrugs, not power shrugs. Aim for a stretch at the bottom of each rep and a full contraction at the top. Use a double overhand grip with straps. Rest about 2 minutes between sets.

Exercise #5: Push Ups – 100 reps
• Perform in as few sets as possible, in as little time as possible. Break the total up however you want to achieve 100. If you cannot do 100 reps, scale total to ability (80, 60, 40, etc). You may elevate your hands on plates, mats, etc in order to increase ROM.

Friday – Volume Lower
Exercise #1: Squat 8 x 2 @ 75%
• After warm up, perform 8 sets of 2 reps at 75% of 1RM. Rest 1-2 minutes between sets. Focus on perfect form and bar speed on every set.

Exercise #2: Deadlift 6 x 1 @ 75%
• With minimal warm up, perform 6 singles at 75% of 1RM. Rest 30-60 seconds between sets. Focus on perfect form and bar speed on every set. Use a double overhand grip with straps or hook grip for all sets.

Exercise #3: 45 or 90 Degree Back Extensions, Reverse Hypers, Glute Ham Raises, or Lying Leg Curls 3 x 10
• Select the exercise of your choice and perform 3 sets of 10 reps. Rest about 2 minutes between sets.

Exercise #4: Step Ups 3 x 10
• Use a box or bench 18-24″ in height. Use a moderately loaded barbell, dumbbells, or weighted vest. Use a full range of motion on every rep. Perform 3 sets per leg with 30-60 seconds between legs.

Exercise #5: Abs 3 x 20
• Select the exercise of your choice and perform 3 sets of 20 reps.