https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4en-USTelligent Community 11 Non-Productionhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4Mon, 30 Sep 2019 16:34:32 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:0a7fe155-32c4-4417-afb6-27c50601624aLuke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4#commentsCurrent Revision posted to SixPackSmackdown Wiki by Luke D on 9/30/2019 4:34:32 PM<br /> <h3 id="mcetoc_1dm1f0h5s0"><strong>Monday - Compound Lifts</strong></h3> <p>Back Squats 5x3<br />Bench Press 5x3<br />Barbell Rows 5x8</p> <p><strong>4 Set Superset</strong><br />10 Weighted GHD<br />10 Back Extensions<br />25 Ab Wheels</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s1"><strong>Tuesday - Arm Isolation</strong></h3> <p>Pause Front Squats 4x2 - Moderate</p> <p><strong>4 Set Superset<br /></strong>Barbell Curls - 6 reps heavy<br />EZ Bar Skull Crushers - 8 reps heavy</p> <p><strong>4 Set Superset</strong><br />Barbell Curls x 12<br />DB Tricep Extensions - 8 reps<br />Double DB Curls - to failure<br />Band Tricep Extensions - 30 reps</p> <p><strong>5 Set Superset</strong><br />50&#39; Seld Drag<br />100&#39; Farmer&#39;s Carry</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s2"><strong>Wednesday<span>&nbsp;</span>- Compound Lifts</strong></h3> <p>Back Squats 5x5<br />Strict Overhead Press 5x8<br />DeadLifts - work up to a heavy set of 2</p> <p><strong>4 Set Superset</strong><br />10 Weighted GHD<br />10 Back Extensions<br />25 Ab Wheels</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s3"><strong>Thursday - Explosive</strong></h3> <p>Power or Squat Cleans&nbsp; 4x3<br />Push Press - 6x2 heavy<br />Power Clean to a Push Press - 30 reps - moderate (about 3 reps per min)</p> <h3 id="mcetoc_1dm1f0h5s4"><strong>Friday<span>&nbsp;</span>- Compound Lifts</strong></h3> <p>Back Squats - <a href="/p/bench-press-pyramid-calculator-generator">Pyramid Sets</a><br />Bench Press <a href="/p/bench-press-pyramid-calculator-generator">Pyramid Sets</a></p> <p><strong>Shoulder Slicer - 4 Set Superset<br /></strong>Overhead Press - 8 reps<br />Lateral Raises 20 reps<br />Front Raise - 20 reps</p> <p><strong>Bicep Burnout - 4 Set Superset<br /></strong>Barbel Curls - 12 reps<br />Empty Barbell Curls - 20 reps</p> <p><strong>4 Set Superset</strong><br />10 Weighted GHD<br />10 Back Extensions<br />25 Ab Wheels</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s5"><strong>Saturday - Bodyweight and Active Recovery</strong></h3> <p><strong>500 Reps of Bodyweight Exercises - You Choose<br /></strong>Pull Ups<br />Air Squats<br />Push Ups<br />Ab Wheels<br />Weighted Crunches<br />Bodyweight Skulls<br />Handstand Push-Ups</p> <p><span>*optional 400 walking lunge steps after all 500 reps</span></p> <h3 id="mcetoc_1dm1f0h5s6"><strong>Sunday - Rest<br /><br /><br /><br /></strong></h3><div style="clear:both;"></div> https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4/revision/9Mon, 30 Sep 2019 16:31:18 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:0a7fe155-32c4-4417-afb6-27c50601624aLuke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4#commentsRevision 9 posted to SixPackSmackdown Wiki by Luke D on 9/30/2019 4:31:18 PM<br /> <h3 id="mcetoc_1dm1f0h5s0"><strong>Monday - Compound Lifts</strong></h3> <p>Back Squats 5x3<br />Bench Press 5x3<br />Barbell Rows 5x8</p> <p><strong>4 Set Superset</strong><br />10 Weighted GHD<br />10 Back Extensions<br />25 Ab Wheels</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s1"><strong>Tuesday - Arm Isolation</strong></h3> <p>Pause Front Squats 4x2 - Moderate</p> <p><strong>4 Set Superset<br /></strong>Barbell Curls - 6 reps heavy<br />EZ Bar Skull Crushers - 8 reps heavy</p> <p><strong>4 Set Superset</strong><br />Barbell Curls x 12<br />DB Tricep Extensions - 8 reps<br />Double DB Curls - to failure<br />Band Tricep Extensions - 30 reps</p> <p><strong>5 Set Superset</strong><br />50&#39; Seld Drag<br />100&#39; Farmer&#39;s Carry</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s2"><strong>Wednesday<span>&nbsp;</span>- Compound Lifts</strong></h3> <p>Back Squats 5x5<br />Strict Overhead Press 5x8<br />DeadLifts - work up to a heavy set of 2</p> <p><strong>4 Set Superset</strong><br />10 Weighted GHD<br />10 Back Extensions<br />25 Ab Wheels</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s3"><strong>Thursday - Explosive</strong></h3> <p>Power or Squat Cleans&nbsp; 4x3<br />Push Press - 6x2 heavy<br />Power Clean to a Push Press - 30 reps - moderate (about 3 reps per min)</p> <h3 id="mcetoc_1dm1f0h5s4"><strong>Friday<span>&nbsp;</span>- Compound Lifts</strong></h3> <p>Back Squats - <a href="/p/bench-press-pyramid-calculator-generator">Pyramid Sets</a><br />Bench Press <a href="/p/bench-press-pyramid-calculator-generator">Pyramid Sets</a></p> <p><strong>Shoulder Slicer - 4 Set Superset<br /></strong>Overhead Press - 8 reps<br />Lateral Raises 20 reps<br />Front Raise - 20 reps</p> <p><strong>Bicep Burnout - 4 Set Superset<br /></strong>Barbel Curls - 12 reps<br />Empty Barbell Curls - 20 reps</p> <p><strong>4 Set Superset</strong><br />10 Weighted GHD<br />10 Back Extensions<br />25 Ab Wheels</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s5"><strong>Saturday - Bodyweight and Active Recovery</strong></h3> <p><strong>500 Reps of Bodyweight Exercises - You Choose<br /></strong>Pull Ups<br />Air Squats<br />Push Ups<br />Ab Wheels<br />Weighted Crunches<br />Bodyweight Skulls<br />Handstand Push-UPs</p> <h3 id="mcetoc_1dm1f0h5s6"><strong>Sunday - Rest<br /><br /><br /><br /></strong></h3><div style="clear:both;"></div> https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4/revision/8Mon, 30 Sep 2019 16:29:50 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:0a7fe155-32c4-4417-afb6-27c50601624aLuke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4#commentsRevision 8 posted to SixPackSmackdown Wiki by Luke D on 9/30/2019 4:29:50 PM<br /> <h3 id="mcetoc_1dm1f0h5s0"><strong>Monday - Compound Lifts</strong></h3> <p>Back Squats 5x3<br />Bench Press 5x3<br />Barbell Rows 5x8</p> <p><strong>4 Set Superset</strong><br />10 Weighted GHD<br />10 Back Extensions<br />25 Ab Wheels</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s1"><strong>Tuesday - Arm Isolation</strong></h3> <p>Pause Front Squats 4x2 - Moderate</p> <p><strong>4 Set Superset<br /></strong>Barbell Curls - 6 reps heavy<br />EZ Bar Skull Crushers - 8 reps heavy</p> <p><strong>4 Set Superset</strong><br />Barbell Curls x 12<br />DB Tricep Extensions - 8 reps<br />Double DB Curls - to failure<br />Band Tricep Extensions - 30 reps</p> <p><strong>5 Set Superset</strong><br />50&#39; Seld Drag<br />100&#39; Farmer&#39;s Carry</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s2"><strong>Wednesday<span>&nbsp;</span>- Compound Lifts</strong></h3> <p>Back Squats 5x5<br />Strict Overhead Press 5x8<br />DeadLifts - work up to a heavy set of 2</p> <p><strong>4 Set Superset</strong><br />10 Weighted GHD<br />10 Back Extensions<br />25 Ab Wheels</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s3"><strong>Thursday - Explosive</strong></h3> <p>Power or Squat Cleans&nbsp; 4x3<br />Push Press - 6x2 heavy<br />Power Clean to a Push Press - 30 reps - moderate (about 3 reps per min)</p> <h3 id="mcetoc_1dm1f0h5s4"><strong>Friday<span>&nbsp;</span>- Compound Lifts</strong></h3> <p>Back Squats - <a href="/p/bench-press-pyramid-calculator-generator">Pyramid Sets</a><br />Bench Press <a href="/p/bench-press-pyramid-calculator-generator">Pyramid Sets</a></p> <p><strong>Shoulder Slicer - 4 Set Superset<br /></strong>Overhead Press - 8 reps<br />Lateral Raises 20 reps<br />Front Raise - 20 reps</p> <p><strong>Bicep Burnout - 4 Set Superset<br /></strong>Barbel Curls - 12 reps<br />Empty Barbell Curls - 20 reps</p> <p><strong>4 Set Superset</strong><br />10 Weighted GHD<br />10 Back Extensions<br />25 Ab Wheels</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s5"><strong>Saturday - Bodyweight and Active Recovery</strong></h3> <h3 id="mcetoc_1dm1f0h5s6"><strong>Sunday - Rest<br /><br /><br /><br /></strong></h3><div style="clear:both;"></div> https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4/revision/7Mon, 30 Sep 2019 16:21:55 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:0a7fe155-32c4-4417-afb6-27c50601624aLuke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4#commentsRevision 7 posted to SixPackSmackdown Wiki by Luke D on 9/30/2019 4:21:55 PM<br /> <h3 id="mcetoc_1dm1f0h5s0"><strong>Monday - Compound Lifts</strong></h3> <p>Back Squats 5x3<br />Bench Press 5x3<br />Barbell Rows 5x8</p> <p><strong>4 Set Superset</strong><br />10 Weighted GHD<br />10 Back Extensions<br />25 Ab Wheels</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s1"><strong>Tuesday - Arm Isolation</strong></h3> <p>Pause Front Squats 4x2 - Moderate</p> <p><strong>4 Set Superset<br /></strong>Barbell Curls - 6 reps heavy<br />EZ Bar Skull Crushers - 8 reps heavy</p> <p><strong>4 Set Superset</strong><br />Barbell Curls x 12<br />DB Tricep Extensions - 8 reps<br />Double DB Curls - to failure<br />Band Tricep Extensions - 30 reps</p> <p><strong>5 Set Superset</strong><br />50&#39; Seld Drag<br />100&#39; Farmer&#39;s Carry</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s2"><strong>Wednesday<span>&nbsp;</span>- Compound Lifts</strong></h3> <p>Back Squats 5x5<br />Strict Overhead Press 5x8<br />DeadLifts - work up to a heavy set of 2</p> <p><strong>4 Set Superset</strong><br />10 Weighted GHD<br />10 Back Extensions<br />25 Ab Wheels</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s3"><strong>Thursday - Explosive</strong></h3> <p>Power or Squat Cleans&nbsp; 4x3<br />Push Press - 6x2 heavy</p> <p>Power Clean to a Push Press - 30 reps - moderate (about 3 reps per min)</p> <h3 id="mcetoc_1dm1f0h5s4"><strong>Friday<span>&nbsp;</span>- Compound Lifts</strong></h3> <p>Back Squats - <a href="/p/bench-press-pyramid-calculator-generator">Pyramid Sets</a><br />Bench Press <a href="/p/bench-press-pyramid-calculator-generator">Pyramid Sets</a></p> <p><strong>4 Set Superset</strong><br />10 Weighted GHD<br />10 Back Extensions<br />25 Ab Wheels</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s5"><strong>Saturday - Bodyweight and Active Recovery</strong></h3> <h3 id="mcetoc_1dm1f0h5s6"><strong>Sunday - Rest<br /><br /><br /><br /></strong></h3><div style="clear:both;"></div> https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4/revision/6Mon, 30 Sep 2019 16:21:24 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:0a7fe155-32c4-4417-afb6-27c50601624aLuke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4#commentsRevision 6 posted to SixPackSmackdown Wiki by Luke D on 9/30/2019 4:21:24 PM<br /> <h3 id="mcetoc_1dm1f0h5s0"><strong>Monday - Compound Lifts</strong></h3> <p>Back Squats 5x3<br />Bench Press 5x3<br />Barbell Rows 5x8</p> <p><strong>4 Set Superset</strong><br />10 Weighted GHD<br />10 Back Extensions<br />25 Ab Wheels</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s1"><strong>Tuesday - Arm Isolation</strong></h3> <p>Pause Front Squats 4x2 - Moderate</p> <p><strong>4 Set Superset<br /></strong>Barbell Curls - 6 reps heavy<br />EZ Bar Skull Crushers - 8 reps heavy</p> <p><strong>4 Set Superset</strong><br />Barbell Curls x 12<br />DB Tricep Extensions - 8 reps<br />Double DB Curls - to failure<br />Band Tricep Extensions - 30 reps</p> <p><strong>5 Set Superset</strong><br />50&#39; Seld Drag<br />100&#39; Farmer&#39;s Carry</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s2"><strong>Wednesday<span>&nbsp;</span>- Compound Lifts</strong></h3> <p>Back Squats 5x5<br />Strict Overhead Press 5x8<br />DeadLifts - work up to a heavy set of 2</p> <p><strong>4 Set Superset</strong><br />10 Weighted GHD<br />10 Back Extensions<br />25 Ab Wheels</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s3"><strong>Thursday - Explosive</strong></h3> <p>Power or Squat Cleans&nbsp; 4x3<br />Push Press - 6x2 heavy</p> <p>Power Clean to a Push Press - 30 reps - moderate (about 3 reps per min)</p> <h3 id="mcetoc_1dm1f0h5s4"><strong>Friday<span>&nbsp;</span>- Compound Lifts</strong></h3> <p>Back Squats - <a href="/p/bench-press-pyramid-calculator-generator">Pyramid Sets</a><br />Bench Press <a href="/p/bench-press-pyramid-calculator-generator">Pyramid Sets</a></p> <p><strong>4 Set Superset</strong><br />10 Weighted GHD<br />10 Back Extensions<br />25 Ab Wheels</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s5"><strong>Saturday - Bodyweight and Active Recovery</strong></h3> <h3 id="mcetoc_1dm1f0h5s6"><strong>Sunday - Rest<br /><br /><br /><br /></strong></h3><div style="clear:both;"></div> https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4/revision/5Mon, 30 Sep 2019 16:11:09 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:0a7fe155-32c4-4417-afb6-27c50601624aLuke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4#commentsRevision 5 posted to SixPackSmackdown Wiki by Luke D on 9/30/2019 4:11:09 PM<br /> <h3 id="mcetoc_1dm1f0h5s0"><strong>Monday - Compound Lifts</strong></h3> <p>Back Squats 5x3<br />Bench Press 5x3<br />Barbell Rows 5x8<br /><br /></p> <h3 id="mcetoc_1dm1f0h5s1"><strong>Tuesday - Arm Isolation</strong></h3> <p>Pause Front Squats 4x2 - Moderate</p> <p><strong>4 Set Superset<br /></strong>Barbell Curls - 6 reps heavy<br />EZ Bar Skull Crushers - 8 reps heavy</p> <p><strong>4 Set Superset</strong><br />Barbell Curls x 12<br />DB Tricep Extensions - 8 reps<br />Double DB Curls - to failure<br />Band Tricep Extensions - 30 reps</p> <p><strong>5 Set Superset</strong><br />50&#39; Seld Drag<br />100&#39; Farmer&#39;s Carry</p> <p>*optional 400 walking lunge steps</p> <h3 id="mcetoc_1dm1f0h5s2"><strong>Wednesday<span>&nbsp;</span>- Compound Lifts</strong></h3> <p>Back Squats 5x5<br />Strict Overhead Press 5x8<br />DeadLifts - work up to a heavy set of 2</p> <h3 id="mcetoc_1dm1f0h5s3"><strong>Thursday - Explosive</strong></h3> <p>Power or Squat Cleans&nbsp; 4x3<br />Push Press - 6x2 heavy</p> <p>Power Clean to a Push Press - 30 reps - moderate (about 3 reps per min)</p> <h3 id="mcetoc_1dm1f0h5s4"><strong>Friday<span>&nbsp;</span>- Compound Lifts</strong></h3> <p>Back Squats - <a href="/p/bench-press-pyramid-calculator-generator">Pyramid Sets</a><br />Bench Press <a href="/p/bench-press-pyramid-calculator-generator">Pyramid Sets</a></p> <h3 id="mcetoc_1dm1f0h5s5"><strong>Saturday - Bodyweight and Active Recovery</strong></h3> <h3 id="mcetoc_1dm1f0h5s6"><strong>Sunday - Rest<br /><br /><br /><br /></strong></h3><div style="clear:both;"></div> https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4/revision/4Mon, 30 Sep 2019 16:06:54 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:0a7fe155-32c4-4417-afb6-27c50601624aLuke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4#commentsRevision 4 posted to SixPackSmackdown Wiki by Luke D on 9/30/2019 4:06:54 PM<br /> <h3><strong>Monday - Compound Lifts</strong></h3> <p>Back Squats 5x3<br />Bench Press 5x3<br />Barbell Rows 5x8<br /><br /></p> <h3><strong>Tuesday - Arm Isolation</strong></h3> <p>Pause Front Squats 4x2 - Moderate</p> <p><strong>4 Set Superset</strong><br />Barbell Curls x 12<br />DB Tricep Extensions - 8 reps<br />Double DB Curls - to failure<br />Band Tricep Extensions - 30 reps</p> <h3><strong>Wednesday<span>&nbsp;</span>- Compound Lifts</strong></h3> <p>Back Squats 5x5<br />Strict Overhead Press 5x8<br />DeadLifts - work up to a heavy set of 2</p> <h3><strong>Thursday - Explosive</strong></h3> <p>Power or Squat Cleans&nbsp; 4x3</p> <h3><strong>Friday<span>&nbsp;</span>- Compound Lifts</strong></h3> <p>Back Squats - Pyramid Sets<br />Bench Press Pyramid Sets</p> <h3><strong>Saturday - Bodyweight and Active Recovery</strong></h3> <h3><strong>Sunday - Rest<br /><br /><br /><br /></strong></h3><div style="clear:both;"></div> https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4/revision/3Mon, 30 Sep 2019 16:04:06 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:0a7fe155-32c4-4417-afb6-27c50601624aLuke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4#commentsRevision 3 posted to SixPackSmackdown Wiki by Luke D on 9/30/2019 4:04:06 PM<br /> <p><strong>Monday - Compound Lifts</strong></p> <p>Back Squats 5x3<br />Bench Press 5x3<br />Barbell Rows 5x8<br /><br /></p> <p><strong>Tuesday - Arm Isolation</strong></p> <p>Pause Front Squats 4x2 - Moderate</p> <p><strong>Wednesday<span>&nbsp;</span>- Compound Lifts</strong></p> <p>Back Squats 5x5<br />Strict Overhead Press 5x8<br />DeadLifts - work up to a heavy set of 2</p> <p><strong>Thursday - Explosive</strong></p> <p>Power or Squat Cleans&nbsp; 4x3</p> <p><strong>Friday<span>&nbsp;</span>- Compound Lifts</strong></p> <p>Back Squats - Pyramid Sets<br />Bench Press Pyramid Sets</p> <p><strong>Saturday - Bodyweight and Active Recovery</strong></p> <p><strong>Sunday - Rest</strong></p><div style="clear:both;"></div> https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4/revision/2Mon, 30 Sep 2019 15:47:13 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:0a7fe155-32c4-4417-afb6-27c50601624aLuke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4#commentsRevision 2 posted to SixPackSmackdown Wiki by Luke D on 9/30/2019 3:47:13 PM<br /> <p><strong>Monday</strong></p> <p>Back Squats 5x3</p> <p><strong>Tuesday</strong></p> <p>DeadLifts - work up to a heavy set of 2</p> <p><strong>Wednesday</strong></p> <p>Back Squats 5x5</p> <p><strong>Thursday</strong></p> <p>Power or Squat Cleans&nbsp; 4x3</p> <p><strong>Friday</strong></p> <p>Back Squats - Pyramid Sets</p> <p><strong>Saturday</strong></p><div style="clear:both;"></div> https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4/revision/1Mon, 30 Sep 2019 15:40:04 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:0a7fe155-32c4-4417-afb6-27c50601624aLuke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/89/sixpack-strength-phase-1---weeks-1-4#commentsRevision 1 posted to SixPackSmackdown Wiki by Luke D on 9/30/2019 3:40:04 PM<br /> <p>coming soon</p><div style="clear:both;"></div>