BIG Workout System - 2 PDF
BIG Workout System - 2 PDF
BIG Workout System - 2 PDF
- Louie Simmons
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© 2013 Only The Strong LLC, All Rights Reserved
You may not reproduce any part of this book without the expressed
written consent of the author, with the exception of brief quotes used
for review purposes.
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DEDICATION
My wife Amanda has put up with more than her fair share in my
pursuit of a sport that has punished my body. Although she will never
understand why I do it, she has supported my chasing of a dream.
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To Kevin Shusko, thanks for always being there. I am not sure
there is a more reliable person on Earth!
I would also like to think the entire Muscle and Brawn community
for their continued support!
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ABOUT THE AUTHOR
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Following graduation he played four years of arena football in
various leagues. He is currently a special education teacher at White
Oak High School in Jacksonville, NC.
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Chapter 1 – Big Introduction Page 10
Chapter 2 – Before You Begin Page 13
Chapter 3 – Week One Page 17
Chapter 4 – Week Two Page 22
Chapter 5 – Week Three Page 26
Chapter 6 – Week Four Page 30
Chapter 7 – Week Five Page 34
Chapter 8 – Week Six Page 37
Chapter 9 – Week Seven Page 40
Chapter 10 – Week Eight Page 43
Chapter 11 – Weeks 9 & 10 Page 45
Chapter 12 – Weeks 11 & 12 Page 49
Chapter 13 – Template Page 50
Chapter 14 – FAQ Page 64
Chapter 15 – 3 Day Split Page 66
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At the end of the day, no program holds the only secret to getting
stronger. There are all kinds of ways to improve your strength. Some
programs are just better thought out than others.
When it was all said and done, I took the long way into gear,
building a base of raw strength that could carry over into any style of
lifting. That is my goal for you as a lifter.
Take this information, learn from it, and become stronger. Unlike
a lot of very popular and successful programs out there we are not
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worried about rotating lots of different bars, boxes, or even the use of
a lot of bands. We are going back to the basics, the things that made
the legends of our sport the men they were.
The idea of the BIG program is simple, lift heavy weights with
compound movements, and use accessory lifts to target weak points.
Even if you decided the BIG program isn’t for you, it’s the idea of
moving big weight to get stronger that I hope sticks with you.
Before you begin the BIG program, I want you to think about
what you want your end result to be. If you are looking to magically
add 40lbs to your bench over 10 weeks, you may be in the wrong
place. I am not saying that those things can’t happen, but realistically
that is not the norm for ANY program.
If I told you that during the max portion of the program each of
your lifts only went up a total of 15lbs each, would you be
disappointed? What if I told you that you would only gain a pound a
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week on your lifts, would you then also be disappointed?
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Before you begin the BIG program you will need to have an idea
of what your current maxes are for the big three lifts: squat, bench,
deadlift. My suggestion to you is to start with realistic numbers.
If you start with a number you “think” you can do, it could force
you to spend a lot of time trying to hit numbers that just will not
happen.
The goal is to improve your projected working max over the next
10 weeks. Nothing wrong with starting light and progressing as
needed.
This program is currently set up so that you are training four days
per week. Later we will look at a modification for a three day a week
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set up. The four training days consist of a squat day, bench day, back
day, and a bench auxiliary day.
Space these days out however you want, based on what your
schedule dictates. Be sure to get proper rest and recovery.
After the completion of each week you will address if you need to
move up the projected max or stay the same. If you complete all the
required lifts cleanly for the max effort movement, then you move up
your projected working max five pounds for the following week. If you
miss a lift, or if it was a near miss, then stay at the same projected
max for the following week.
The first four weeks are broken down with two weeks of eight rep
max effort work followed by two weeks of sets of sixes. This is often
referred to as an endurance phase.
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For most this part of the program is brutal. Most powerlifters have
gotten away from doing the amount of repetitions and volume that it
takes to prepare your body and central nervous system for final five
weeks of the program.
WEEKS 5 THROUGH 10
Weeks five through ten follow what most would consider a more
traditional powerlifting program. As the repetitions drop, the weights
start to climb.
During the first four weeks we have brought up weak points, and
now it’s time to really make some gains.
Each week has four working sets. Week five and six consists of
four sets of four reps, plus accessory movements. Weeks seven and
eight will be three sets of three reps with rotation of accessories.
Weeks nine and ten consists of three sets of two reps while backing
off the accessory work.
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adjust new maxes. Some may chose to take a deload or an off week
on week eleven and max on week twelve. Depending on how you feel
at that point will determine which week you take your max attempts.
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Week 1 Squat
Take your time warming up. You will want the blood in the legs
and a good sweat going. The first working set will be approximately
40lbs away from your working sets.
For your final three sets you will be working at 70% of your
projected max. The auxiliary movements for this day will be focused
on force feeding blood into both the quads and hamstrings. The best
way to do this is a small superset of narrow stance (feet inside the
shoulders, toes pointed out) well bellow parallel squats, leg
extensions, and hamstring curls.
For the narrow stance squats you will need to avoid using belt.
Not only are you working the legs here, but the core as well. When
you walk out the door of the gym om these days, your legs should be
pumped much like a bicep would be on a bodybuilding arm day.
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You will do 3 sets of 8 on the squat and twenty reps each on the
ham curl and extensions.
2x8@bar
2x8@135
1x4@185
1x4@205
1x8@240
3x8@280
Week 1 Bench
Again on this max effort (ME) day you will be doing working sets
of eight reps. The first working set will be done approximately 20lbs
lighter than your next 3 sets at 70% of your projected max. Your
auxiliary work for the week is to blast the triceps into submission.
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Not everyone will have the same “close grip” location on the bar.
That is fine, everyone is different.
2x8@bar
2x8@135
1x8@170
3x8@190
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Week 1 Back
The ME movement for this week is low pin rack pulls. Set the
pins in the squat rack on the lowest hole, and get in 4 working sets for
6-8 reps. The goal here is to pull as heavy as you can for your sets.
Following the pin pulls you will move into a moderate to heavy
shrug movement. The goal here is to get 5 sets of 10 reps as heavy
as you can follow the deads. When you finish with this your traps
should be full of blood.
The last movement for the day is 4 sets of 8 doing bent over
rows. Weight is not of importance here. The real focus here needs to
be on getting in work. The tendency here is to get sloppy on form.
Don’t let that happen. You will not get stronger by just cheating the
movement.
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standing military. This is not a jump (push) press, but if you need a
small amount of leg drive to finish the last reps in the final sets, so be
it.
Here you will want to get 4x10 of a weighted sit up, and 4x10
weighted side bends. These will become important later when we get
into the heavy squats.
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Week 2 Squat
The auxiliary work changes this week. Following your squat you
will move to heavy good mornings. This will be as heavy as you can
safely do with four working sets of six reps.
To finish off the day you will get in some calf raises for 4x20, and
any 3 ab movements of your choice in the high rep range (20+).
2x8@bar
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2x8@135
1x4@185
1x4@205
1x8@245
3x8@285
Week 2 Bench
On the 2nd week of the bench you will be finishing up the last of
the 8 reps. Hopefully you will have progressed 5lbs from the previous
week. If so you will be adding 5lbs to your 4 working sets, but if not
your working sets will remain the same from week one.
Your second auxiliary for the day will be small inclined dumbbell
presses. The dumbbell press will be 4 sets of 8-10 reps with a moving
weight.
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2x8@bar
2x8@135
1x8@175
3x8@195
Week 2 Back
The main movement for this week is a high pin (2nd hole) pull.
Again it is hard to make a prediction on what weight to use here, but
most people will be able to do a fair bit more than their best deadlift
max.
Once you have finished warming up, you will do 5 sets of 4 reps
moving weights until you no longer can get 4 reps. If you have a
reverse hyper machine or a glute ham raise, use it for 3 sets 10 reps.
If not we will substitute deficit deadlifts with a lighter weight.
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This week will be a heavy 2 board press. Your warm up sets
should all be done full range of motion, but working sets done from the
2 board with your normal grip. The goal is to get 4 working sets in
progressive weight for 5 reps. The point of this is to gain some tricep
strength which will be utilized during the lower rep sets coming in the
later weeks of the program.
To finish off the workout superset 3sets of 10 face pulls with any
other rear delt movement you like.
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Week 3 Squat
In week 3 we get to drop two reps and work in the area of sixes.
Your working sets this week will be 20lbs higher than your best set of
8s from the previous two weeks. Percentage-wise it will come out to
be about 75% of your new projected max.
Auxiliary for the week are leg press with the feet inside shoulder
width and toes pointed forward. You want to really work on the quad
here; it's not about loading a thousand pounds. You will be doing 4
sets of 15-20 reps.
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2x8@bar
2x8@135
1x4@185
1x4@225
1x6@265
3x6@305
Week 3 Bench
Your first week of sixes you will add 15lbs to your best set of
eight from the previous two weeks. Your auxiliary work for the week
will be a close grip 3 board press for 3 sets of 6-8 reps.
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2x8@bar
2x8@135
1x6@185
3x6@210
Week 3 Back
The first auxiliary movement of the day is one arm rows. You will
do 4 sets of 10 reps here. Pick a standard weight and stick with it.
Finish off the day with Roman Chair set ups supersetted with
side bends. 4 sets of 10 reps on each movement.
Today you will start off with pin presses. You will need to slide a
bench into your power rack and press from a pin that is about 4 inches
from your chest. Pushing the weight from the dead stop will be
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difficult, but will help develop some explosive strength.
Pick a lighter weight and really work on some speed here. The
last movement of the day will be 3 sets of timed hammer curls. Pick a
weight that you can handle for 3 sets of 1 minute each!
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Week 4 is the last week of sixes, and the last week of the high
volume/repetition phase of this training cycle. This will be one of the
more difficult weeks for you in training as you should have made some
progress over the first three weeks.
If you make it through your first two sets easily, add 5-10lbs to
your last set on max effort movements of that day. The workouts from
this week are going to be important as to how you will tailor the final 6
weeks of lower repetitions.
Week 4 Squat
Your first auxiliary movement is a wide stance squat. This you will
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be moving your stance out an extra 2-4 inches depending on your
typical stance. Keep the weight light and work in 4 sets of 8 reps.
The last auxiliary movement for the day is a Bulgarian squat.
Your focus should be on the quad and getting blood into it. Your
goal is 4 sets of 10 here, using dumbbells for weight if needed.
Week 4 Bench
The last auxiliary movement for the day will be 4 sets of dumbbell
pull overs for 10 reps. Be sure to focus on pulling it over your body
and not locking it out over your face.
Week 4 Back
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This is the first time during the cycle that we have deadlifted off
the floor. After your warm ups you will hit 4 sets of 4 reps working up
in weight each set. Start light, make 20lb jumps until you are hitting on
all cylinders.
You can touch and go the reps, but don’t bounce it off the floor.
Have some control; we don’t need a stupid injury.
When finished with the deadlifts, your auxiliary lifts will be 4 sets
of reverse hyper or glute hams raises. Be sure to get in any ab
movement you wish for 4 sets of 20 repetitions.
This week you will hit some heavy 2 board presses. The goal is
to work with 90% of your projected max for four sets of 2 reps. For a
fifth set you have the option of hitting a heavy single off the 2 board.
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of 20.
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Week 5 Bench
Week 5 Squat
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Your first auxiliary lift is back to narrow squats, but this time you
will pause each rep down at the bottom. You are going to do 4 sets at
a standard weight for 6 reps.
Depth is important here. Make sure you are below parallel when
you pause your squat. Be EXPLOSIVE! There is no more secondary
auxiliary work for the week, this should be plenty.
Week 5 Back
You will need to keep the weights to a medium level. This may be
a new lift for some of you. To put it in terms most lifters would
understand, use this as a speed type movement. Having to use a wide
grip will put you in a bad starting position, similar to a deficit dead.
The first accessory movement is will be bent over rows for 4 sets
of 6-8 reps. This you will want to work up to heavy weight for that rep
range.
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Finish off the day with super sets of leg extensions and leg curls
for 4 sets of 20 reps.
Week 5 Auxiliary
With the amount of back training this cycle we will avoid any form
of standing overhead pressing this week.
The sets in front are as described previously: tilt the head slightly
back and press from the area of the chin. Again I will warn you, be
careful! Powerlifters are not the prettiest group in the world, no need
to make it worse.
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Starting with week six you will now notice that the auxiliary work
will start to back off. You will do this for two reasons.
Week 6 Bench
This is the last week of four working sets of 4 reps. This will be
80% of your current projected max. By now your body should now
have started to adjust to handing heavier weights as well.
You will follow this up with three sets of two on the two board
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press. Use your regular grip. You will need to work as heavy as you
can with these.
To finish off the day you will do four sets of ten on the tricep
pushdown.
Week 6 Squat
Second week of four working sets of four reps. Again this is 80%
of your current projected max. You will follow this up with three sets of
eights on the good mornings. You will want to do these as heavy as
you can handle.
Week 6 Back
This week we are working off the high, for most people the 2nd
pin for rack pulls. You will be doing five sets of four on these. Be sure
to be explosive, and pull all the way through lockout.
You will finish the day off with four sets of six on stiff leg deadlifts.
Do not mistake these for a straight leg deadlift. These are not just for
the stretch; you are working your hamstrings and lower back. Work up
to a solid weight for four sets of six.
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Week 6 Bench Auxiliary
Today you will be doing four working sets of close grip bench
press for six reps. Pick a standard weight and stick with it for all four
sets. You will finish off the day with four sets of 10 reputations of skull
crushers using the curl bar.
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At week seven you will notice a few things that will be different.
You are no longer doing four working sets at a standard weight. You
will now drop down to three sets at a given weight. You do this for
several reasons.
First, we are trying to avoid being beat down leading into the
upcoming max week. The second reason is that we are now really
focusing on quality reps. It is not that we were not worried about
quality before, but now we are going to over-emphasis it.
Now more than ever you need to listen to your body, and make
smart decisions. Do not let your ego get the best of you!
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Week 7 Bench
This is our first week of using three repetitions. You should have
moved up in weight again, and be working with approximately 85% of
your projected max.
Week 7 Squat
First workout in the three rep range for the squat. You will be
doing three working sets of three reps at approximately 85% of your
projected max.
You have two accessory movements for the day. First will be two
sets of six with a narrow stance squat, with a medium weight, and no
belt.
Your second movement is a wider stance squat for two sets of six
reps, again no belt and a medium weight. You should not be straining
here.
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Week 7 Back
The movement for the day will be a low pin rack pull. The goal is
to progress each set for five sets of four repetitions.
You will finish off the day’s workout with some Romanian
deadlifts. The goal for this will be to get four sets of five repetitions.
First movement of the day will be four sets of six with a medium
grip on the bench press. Pick a weight that is light to moderately
heavy. The goal is to be fast and explosive with these reps.
You will finish off the day with one accessory lift, the Arnold press. You
will need to work as heavy as possible here for four sets of six
repetitions.
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Week 8 Bench
Week 8 Squat
You will finish off with four sets of 10 on both the leg extension
and hamstring curls.
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Week 8 Back
This is the second time in this cycle that you will deadlift from the
floor. You will be doing five sets of two repetitions. The goal is to keep
progressing in weight each set until you have hit the best possible
double you can hit.
Your accessory work today you will use a different stance than
your normal deadlift stance and complete four sets of five with a light
weight.
This week you will be doing a three board bench for four sets of
singles. You will need to work up each set to a weight near your
projected max.
You will finish off the day with four sets of 10 at a standard weight
on flat dumbbell press.
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Week 9 Bench
This is the first week of doubles in this cycle. You will be doing
three sets of two repetitions, and then a set for a single with the same
weight paused. This weight should be approximately 90% of your
current projected max.
This should set you up nicely for your upcoming max week.
You will finish off the day with two sets of eight reps using a different
grip each time. Keep the weight light on these, and worry about
speed.
Week 9 Squat
First week of doubles in the squat. You are doing 90% of your
projected max for three sets of two repetitions. Be sure that your
depth is good on all reps and sets.
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You will finish off the day with two sets of eight changing to a
different stance both sets.
Week 9 Back
This is the final back day of the training cycle. You are going to
do five sets of two working up in weight, using the high pin rack pull.
You will be doing a rotation of multiple lifts. The lifts are for three
to five sets of one minute standing hammers, ten tricep pushdowns,
ten preacher curls, ten dumbbell skull crushers.
Just keeping going in rotation until the arms are full of blood.
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Week 10 Bench
This is the last week of doubles, and the last training week. You
are doing three sets of two repetitions at approximately 90% of your
current projected max.
You will also do one set of one paused with the same weight.
Week 10 Squat
Final squat of the program, and the final heavy lifting day. You will
do three sets of two reps at approximately 90% of your current
projected max.
This is all the work for the day, start to rest up.
Week 10 Back
You will be doing five sets of two deadlifts from the floor. You
need to keep these light and smooth.
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Week 10 Auxiliary Bench
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Week 11 Deload
Week 12
There are two options of how to attack this week’s max attempts.
You could do them all in one training day similar to a mock meet.
This will give you a better idea of your meet total, and have you under
harder conditions.
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Week 1
Bench
• Bench Press - 4x8 working sets
• Close Grip Bench Press - 4x10
• Kaz Press - 4x10
• Dumbbell Skullcrushers – 4x10
Squat
• Squats - 4x8 working sets
• Superset: Narrow Squat (atg) - 3x8
• Superset: Leg Extension - 3x20
• Hamstring Curl - 3x20
Bench Auxiliary
• Standing Military - 4x8
• Arnold Press - 4x8
• Weighted Sit Up - 4x10
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• Weighted Side Bends - 4x10
Back
• Low Pin Rack Pulls - 4x6-8
• Heavy Shrugs - 5x10
• Bent Over Rows - 4x8
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Week 2
Bench
• Bench Press - 4x8
• Overhead Press (As heavy as you can handle) - 4x6
• Small Inclined Dumbbell - 4x8-10
Squat
• Squats - 4x8
• Good Mornings - 4x6
• Calf Raises - 4x20
• High Rep Ab Movements – 4x20+
Bench Auxiliary
• 2 Board Press - 4x5
• Tricep Push Downs – 4x10
• Dumbbell Pull Overs – 4x8
• Superset: Face Pulls - 4x10
• Superset: Rear Delt Flyes - 4x10
Back
• High Pin Rack Pulls - 5x4
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• Deficit Deadlift (Approx 2 inches) - 3x6
• Reverse Hyper or Glute Ham Raises - 3x10
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Week 3
Bench
• Bench Press - 4x6
• Close Grip 3 Board Press - 3x8
• Close Grip Pull Over Combo - 4x20
Squat
• Squat - 4x6
• Leg Press, Close Stance - 4x15-20
• Straight Leg Deadlift (Stretch) - 4x8
Bench Auxiliary
• Pin Presses (About 4 inches from chest) - 3x10
• OHP (Use leg drive as needed) - 4x5
• OHP (Drop sets, light weight - speed) - 2x15
• Double Arm Hammer Curls – 3x1 Minute
Back
• Deadlift – 2x5
• Deficit Deadlift - 2x2
• One Arm Dumbbell Rows – 4x10
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• Roman Chair Sit Ups - 4x10
• Side Bends - 4x10
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Week 4
Bench
• Bench Press - 4x6
• OHP (From the chin) - 4x15
• Dumbbell Pull Overs - 4x10
Squat
• Squat - 4x6
• Wider Stance Squats - 4x8
• Bulgarian Squats – 4x10
Bench Auxiliary
• Close Grip Bench Press - 5x10
• Kaz Press - 4x10
• Alternating Hammer Curls - 4x20
Back
• Deadlift - 4x4 (1st time from the floor)
• Reverse Hyper or Glute Hamstring - 4x10
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Week 5
Bench
• Bench Press - 4x4
• Dumbbell Skull Crushers - 4x10
• Zottman Curls - 4x20
Squat
• Squat - 4x4
• Narrow Stance Pause Squats - 4x6
Bench Auxiliary
• Seated Military (2 in front, 2 behind the neck) - 4x8
• Arnold Press - 4x15
• Any 2 rear delt movements of your choice
Back
• Snatch Grip Deadlifts - 5x5
• Bent Over Rows - 4x6-8
• Superset Leg Extensions/Leg Curls - 4x20
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Week 6
Bench
• Bench Press - 4x4
• Small Incline Dumbbell Bench - 4x10
• Tricep Pushdowns - 4x10
Squat
• Squat - 4x4
• Good Mornings - 3x8
Bench Auxiliary
• Close Grip Bench Press - 4x6
• Curl Bar Skull Crushers - 4x10
Back
• High Pin Rack Pulls - 5x4
• Stiff Leg Deadlifts - 4x6
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Week 7
Bench
• Bench Press - 4x3
• Tricep Push Downs - 4x8
Squat
• Squats - 4x3
• Narrow Stance Squat (mild weight) - 2x6
• Wide Stance Squat (mild weight) - 2x6
Bench Auxiliary
• Arnold Press (Heavy) - 4x6
• Mid Grip Bench - 4x6
Back
• Low Pin Rack Pulls - 5x4
• Romanian Deadlifts - 4x5
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Week 8
Bench
• Bench Press - 4x3
• Dumbbell Skullcrushers - 4x8
Squat
• Squats - 4x3
• Squats (Moving Stance, Light) – 2x6
Bench Auxiliary
• Bench Press, Light Weight (Speed) - 5x8
• Tricep Push Downs - 4x20
Back
• Deadlifts - 5x2
• Deadlift, Using Alternate Stance (Light) - 4x5
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Week 9
Bench
• Bench Press - 4x2
• Bench Press (Changing Grips, Light) - 2x8
Squat
• Squat - 4x2
• Squat (Changing Stances, Light) - 2x8
Bench Auxiliary
• Standing Hammers – 3x1 Minute
• Tricep Pushdowns - 3x10
• Preacher Curls - 3x10
• Dumbbell Skullcrushers - 3x10
Back
• High Pin Rack Pulls - 5x2
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Week 10
Bench
• Bench Press - 4x2
Squat
• Squat - 4x2
Bench Auxiliary
• None
Back
• Deadlift - 5x2 (light)
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Weeks 11 & 12
Week 11 - Deload
Week 12 – Max Week
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How do I know when to move up my projected max?
You move up your projected max if you have completed all the
working sets of the max effort lift on that day. If you are unable to
finish the sets of the day cleanly, keep your projected max the same.
Yes, you could run this program set up for the meet. Just add an
additional 11th week to the cycle in which you hit your opening
attempts on training days. This would make it a total of 10 weeks of
training, 1 week for opening attempts, a week of rest, then the meet.
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What if the sets for the day seem light?
That is a good thing, stick to the workout plan, and adjust the
projected max up next week.
If you miss a rep, drop the weight for the following sets. Be sure
to address your original projected max to make sure it is realistic.
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Basic 3 Day Per Week Template
To make this work you will need to train for 10 weeks, just as you
would during the four day program. Because of the limited time you
will have, the program will command that you perform a max effort
squat and max effort deadlift (from the floor) every four weeks.
The other weeks will have a bench day, squat day, and a
back/auxiliary bench day.
During day one of the training program you will train your bench
and accessory lifts. You will follow this with the back accessory work.
You will not add your back max effort lift, which is on day three.
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Day two of the three day split will be a squat day. You will squat
as your max effort movement, and follow it with both the accessory
work from squat and back days. Again this will be the case for every
week except weeks four and eight.
Day three of the three day split will be your back and bench
auxiliary day. You will do the back max effort movement for the week
followed by the bench auxiliary work.
This will also be a catch all day for you. If you missed any
accessory work from squat or bench/back day, for whatever reason,
get it in here.
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Week 1
Bench
• Bench Press - 4x8
• Close Grip Bench Press - 4x10
• Kaz Press - 4x10
• Dumbbell Skull Crushers - 4x10
• Heavy Shrugs - 5x10
• Bent Over Rows - 4x8
Squat
• Squat - 4x8
• Narrow Stance Squat – 3x8 (atg)
• Superset: Leg Extension - 3x20
• Superset: Hamstring Curl - 3x20
Back/Bench Auxiliary
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• Weighted Sit Up - 4x10
• Weighted Side Bends - 4x10
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Week 2
Bench
Squat
• Squat - 4x8
• Good Mornings - 4x6
• Calf Raises - 4x20
• High Rep Ab Movements - 4x20+
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• Dumbbell Pull Overs - 4x8
• Superset: Facepulls - 4x10
• Superset: Rear Delt Flyes - 4x10
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Week 3
Bench
Squat
• Squat - 4x6
• Leg Press Close Stance - 4x15-20
• Straight Leg Deadlift (stretch) - 4x8
Back/Bench Auxiliary
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• Double Arm Hammer Curls – 3x1 minute
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Week 4
Bench
Back
Squat/Bench Auxiliary
• Squat - 4x6
• Wider Stance Squats - 4x8
• Close Grip Bench Press - 5x10
• Kaz Press - 4x10
• Alternating Hammer Curls - 4x20
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Week 5
Bench
Squat
• Squat - 4x4
• Narrow Stance Pause Squats - 4x6
Back/Bench Auxiliary
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Week 6
Bench
Squat
• Squat - 4x4
• Good Mornings - 3x8
Back/Bench Auxiliary
76
Week 7
Bench
Squat
• Squat - 4x3
• Narrow Stance Squat (mild weight) - 2x6
• Wide Stance Squat (mild weight) - 2x6
Back/Bench Auxiliary
77
Week 8
Bench
Deadlift
• Deadlifts - 5x2
• Alternate Stance (light) - 4x5
• Squats (moving stance, light) - 4x6
Squat/Bench Auxiliary
• Squat - 4x3
• Squats (moving stance, light) - 2x6
• Bench Press - light weight (speed) - 5x8
• Tricep Push Downs - 4x20
78
Week 9
Bench
Squat
• Squat - 4x2
• Squat - changing stances (light) - 2x8
Back/Bench Auxiliary
79
Week 10
Bench
Squat
• Squat - 4x2
Back/Bench Auxiliary
80
Week 11 - Deload
Week 12 - Max week
81