Perform the workouts below for the next 4 weeks, then move on to the next phase.

Today's Workout

Back Squats
3-3-3-1-1-1
*work-up to around 90-95% theoretical max

Bench Press
5x5 (add 5# from last workout)

Giant Set for 4 Sets
Dips - 10 reps (add weight if needed)
Front Raise - 10 reps
Tricep Extensions - 20 reps
Side Laterals - 20 reps

Lunges
400

Weighted Crunches
100

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Downloads & Printables