Unfuck Your Program 2
Unfuck Your Program 2
Unfuck Your Program 2
If you're coming from the Unfuck Your Program beginner template, you'll notice that we've made some substantia
training routine. These are explained in more detail in the YouTube video above – please watch it in its entirety be
questions. The basic periodization framework of the original Unfuck Your Program template remains intact, and if
successfully, and made changes to the weekly percentages, I recommend that you make the same changes here. M
progress through these templates, you're able to distinguish patterns and learn how your body responds to differe
you can write your own programs more effectively.
Volume/Intensity Correlation
40
35
30
25
20
15
10
0
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9
ks of Periodization, Intermediate Program
NSTRUCTIONS FIRST!
95.0%
90.0%
85.0%
80.0%
75.0%
70.0%
65.0%
60.0%
55.0%
50.0%
Week 8 Week 9 Week 10
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Unfuck Your Program: 10 Weeks of Perio
Week 1
Day 1 Set 1 Set 2
Squat 145 x12 145
Bench Press 100 x12 100
DB L-Flye @8 x12 @9
Incline Shrug @8 x12 @9
Day 2
Overhead Press 50 x12 50
Deadlift 155 x12 155
Barbell Curl @8 x12 @9
Abs ** xMAX **
Day 3
High Bar Squat 115 x12 115
Close Grip Bench Press 80 x12 80
Bent-Forward DB Raise @8 x12 @9
Rolling DB Extension @8 x12 @9
Day 4
Switch-Stance Deadlift 115 x12 115
DB Row @8 x12 @9
Chin-Up @8 x12 @9
Abs ** xMAX **
Week 2
Day 1 Set 1 Set 2
Squat 155 x10 155
Bench Press 110 x10 110
DB L-Flye @8 x10 @9
Incline Shrug @8 x10 @9
Day 2
Overhead Press 55 x10 55
Deadlift 170 x10 170
Barbell Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 125 x10 125
Close Grip Bench Press 90 x10 90
Bent-Forward DB Raise @8 x10 @9
Rolling DB Extension @8 x10 @9
Day 4
Switch-Stance Deadlift 130 x10 130
DB Row @8 x10 @9
Chin-Up @8 x10 @9
Abs ** xMAX **
Week 3
Day 1 Set 1 Set 2
Squat 165 x8 165
Bench Press 115 x8 115
DB L-Flye @8 x12 @9
Incline Shrug @8 x12 @9
Day 2
Overhead Press 60 x8 60
Deadlift 180 x8 180
Barbell Curl @8 x12 @9
Abs ** xMAX **
Day 3
High Bar Squat 130 x8 130
Close Grip Bench Press 90 x8 90
Bent-Forward DB Raise @8 x12 @9
Rolling DB Extension @8 x12 @9
Day 4
Switch-Stance Deadlift 135 x8 135
DB Row @8 x12 @9
Chin-Up @8 x12 @9
Abs ** xMAX **
Week 4
Day 1 Set 1 Set 2
Squat 175 x6 175
Bench Press 125 x6 125
DB L-Flye @8 x10 @9
Incline Shrug @8 x10 @9
Day 2
Overhead Press 65 x6 65
Deadlift 190 x6 190
Barbell Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 140 x6 140
Close Grip Bench Press 100 x6 100
Bent-Forward DB Raise @8 x10 @9
Rolling DB Extension @8 x10 @9
Day 4
Switch-Stance Deadlift 145 x6 145
DB Row @8 x10 @9
Chin-Up @8 x10 @9
Abs ** 10 **
Set 2 Set 3
x12 145 x12
x12 100 x12
x12 @10 x12
x12 @10 x12
x12 50 x12
x12 155 x12
x12 @10 x12
xMAX ** xMAX
Set 2 Set 3
x10 155 x10
x10 110 x10
x10 @10 x10
x10 @10 x10
x10 55 x10
x10 170 x10
x10 @10 x10
xMAX ** xMAX
Set 2 Set 3
x8 165 x8
x8 115 x8
x12 @10 x12
x12 @10 x12
x8 60 x8
x8 180 x8
x12 @10 x12
xMAX ** xMAX
x8 130 x8
x8 90 x8
x12 @10 x12
x12 @10 x12
x8 135 x8
x12 @10 x12
x12 @10 x12
xMAX ** xMAX
Set 2 Set 3
x6 175 x6
x6 125 x6
x10 @10 x10
x10 @10 x10
x6 65 x6
x6 190 x6
x10 @10 x10
xMAX ** xMAX
x6 140 x6
x6 100 x6
x10 @10 x10
x10 @10 x10
x6 145 x6
x10 @10 x10
x10 @10 x10
10 ** 10
Unfuck Your Program: 10 Weeks of Perio
Week 5
Day 1 Set 1 Set 2
Squat 180 x5 180
Bench Press 130 x5 130
Band Pull-Apart @8 x10 @9
Rear-Delt Row @8 x10 @9
Day 2
Overhead Press 65 x5 65
Deadlift 200 x5 200
DB Hammer Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 145 x5 145
Close Grip Bench Press 105 x5 105
Reverse Pec Deck @8 x10 @9
Tate Press @8 x10 @9
Day 4
Switch-Stance Deadlift 150 x5 150
Barbell Prone Row @8 x10 @9
Lat Pulldown @8 x10 @9
Abs ** xMAX **
Week 6
Day 1 Set 1 Set 2
Squat 185 x4 185
Bench Press 130 x4 130
Band Pull-Apart @8 x8 @9
Rear-Delt Row @8 x8 @9
Day 2
Overhead Press 70 x4 70
Deadlift 205 x4 205
DB Hammer Curl @8 x8 @9
Abs ** xMAX **
Day 3
High Bar Squat 150 x4 150
Close Grip Bench Press 105 x4 105
Reverse Pec Deck @8 x8 @9
Tate Press @8 x8 @9
Day 4
Switch-Stance Deadlift 155 x4 155
Barbell Prone Row @8 x8 @9
Lat Pulldown @8 x8 @9
Abs ** xMAX **
Week 7
Day 1 Set 1 Set 2
Squat 195 x3 195
Bench Press 135 x3 135
Band Pull-Apart @8 x10 @9
Rear-Delt Row @8 x10 @9
Day 2
Overhead Press 70 x3 70
Deadlift 210 x3 210
DB Hammer Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 155 x3 155
Close Grip Bench Press 110 x3 110
Reverse Pec Deck @8 x10 @9
Tate Press @8 x10 @9
Day 4
Switch-Stance Deadlift 160 x8 160
Barbell Prone Row @8 x10 @9
Lat Pulldown @8 x10 @9
Abs ** xMAX **
Week 8
Day 1 Set 1 Set 2
Squat 200 x3 200
Bench Press 140 x3 140
Band Pull-Apart @8 x8 @9
Rear-Delt Row @8 x8 @9
Day 2
Overhead Press 70 x3 70
Deadlift 215 x3 215
DB Hammer Curl @8 x8 @9
Abs ** xMAX **
Day 3
High Bar Squat 160 x3 160
Close Grip Bench Press 110 x3 110
Reverse Pec Deck @8 x8 @9
Tate Press @8 x8 @9
Day 4
Switch-Stance Deadlift 160 x3 160
Barbell Prone Row @8 x8 @9
Lat Pulldown @8 x8 @9
Abs ** xMAX **
Set 2 Set 3
x5 180 x5
x5 130 x5
x10 @10 x10
x10 @10 x10
x5 65 x5
x5 200 x5
x10 @10 x10
xMAX ** xMAX
x5 145 x5
x5 105 x5
x10 @10 x10
x10 @10 x10
x5 150 x5
x10 @10 x10
x10 @10 x10
xMAX ** xMAX
Set 2 Set 3
x4 185 x4
x4 130 x4
x8 @10 x8
x8 @10 x8
x4 70 x4
x4 205 x4
x8 @10 x8
xMAX ** xMAX
x4 150 x4
x4 105 x4
x8 @10 x8
x8 @10 x8
x4 155 x4
x8 @10 x8
x8 @10 x8
xMAX ** xMAX
Set 2 Set 3
x3 195 x3
x3 135 x3
x10 @10 x10
x10 @10 x10
x3 70 x3
x3 210 x3
x10 @10 x10
xMAX ** xMAX
x3 155 x3
x3 110 x3
x10 @10 x10
x10 @10 x10
x8 160 x8
x10 @10 x10
x10 @10 x10
xMAX ** xMAX
Set 2 Set 3
x3
x3
x8 @10 x8
x8 @10 x8
x3
x3
x8 @10 x8
xMAX ** xMAX
x3
x3
x8 @10 x8
x8 @10 x8
x3
x8 @10 x8
x8 @10 x8
xMAX ** xMAX
Unfuck Your Program: 10 Weeks of Perio
Week 9
Day 1 Set 1 Set 2
Squat 205 x2 205
Bench Press 145 x2 145
Abs ** xMAX **
Day 2
Overhead Press 75 x2 75
Deadlift 220 x2 220
Chest-Supported Row @8 x8 @9
Day 3
High Bar Squat 165 x2 165
Close Grip Bench Press 115 x2 115
Dip @8 x8 @9
Week 10
Day 1 Set 1 Set 2
Overhead Press 75 x2 75
Deadlift 230 x2 230
Chest-Supported Row ** 10 **
Day 2
Squat 210 x2 210
Bench Press 145 x2 145
Dip ** 10 **
Set 2 Set 3
x2 205 x2
x2 145 x2
xMAX ** xMAX
x2 75 x2
x2 220 x2
x8 @10 x8
x2 165 x2
x2 115 x2
x8 @10 x8
Set 2
x2
x2
10 ** 10
x2
x2
10 ** 10