P0 Day 1 Date A1) Beltless SSB Squat- wk 1-4x8 (high bar heels) % wk 2- SSB 3x8( heels) % wk 3-Beltless Squat 5x8 (high bar heels)

Transcription

1 P0 Day Date A) Beltless SSB Squat- wk -x8 (high bar heels) % wk - SSB x8( heels) % wk -Beltless Squat 5x8 (high bar heels) % wk - Beltless Squat x8(high bar heels) % A) Long Pause ct Pause Duffalo - wk -x % week - Duffalo x8 ct Pause % wk Long Pause ct Benchn5x8 (high bar heels) % wk - Paused Bench x % B) Short Side Plank Clamshell week - x 6, week - x 8 week - 5 x 6, week - x 8 C) GHR or Back Ext. Wk 80 total Reps Wk 60 Total Reps80 Reps Wk Wk 0 reps *C) Standing Abduction - Wk 00 Total Reps Wk 80 Total Reps Wk 00 Reps Wk 0 Reps *C) Band Pull Apart or Rear Delt - Wk 00 Total Reps 80 Total Reps Week 00 Reps Wk 60 Reps No belt this phase focus on form spine position and core strength If no special bars use straight bar

2 P0 Day Date B) DB Squat wk x8, wk - x8 Front Squat Week 5x5 50% Wk x8 0% B)DB Palms IN BP ct Paused wk - 5x 8, wk - x 0 Overhead Press Week 5x5 5% Wk x8 0% B) DB Arm Row with Pause - week - x 8, week - x, WK 5X0 Wk x0 C) Rear Delt Raise - week - 60 Total Reps, week - 0 Total Reps week 60 Total Reps Wk 0 rep *C) Band Curls slow eccentric week - 80 Total Reps, week 60 Total Reps wk 80 reps wk 0 reps *C) DB Neutral Deatstop Push Ups wk - 50 total reps, wk 0 Total Reps wk 60 reps wk 0 reps Wk and Wk goal is to ease you in slow to adjust for volume KB and DB only Front Squat base % of squat training max Overhead Press base % off bench training max Leave - reps in tank all sets

3 P0 Day Date A) Beltless Stiff bar DL oppostite stance - wk -x % wk Stiff Bar DL Opp. x % Wk Beltess Deads 5x5 at 65-70% Wk Beltess deads x8 at 55% B) DB Belly Swing wk - x 8 wk - x 0 Wk Double over RDL 50% X8 Wk B) Plank wk - x :0 wk - x:5 wk :5 wk :0 C) Two Arm Band Row w/ Pause - wk - 80 Total Reps wk - 60 Total Reps wk 00 Reps Wk 0 Reps *C) Sit Ups slow eccentric wk - 60 Total Reps, wk 0 Total Reps wk wk 50 Reps wk 0 Reps **C) Revserse Lunge- wk - 60 Total Reps, wk 0 Total Reps wk wk 50 Reps wk 0 Reps No belt this phase focus on spine position and core strength Opposite stance means if you normally go sumo go conventional and vice versa

4 P0 Day Date A) Wide Grip Feet Up Bench - wk -x0-5 50% wk. Wide Grip Bench x % Wk Close Grip Bench Feet Up x8-5 at 5-50% Wk Close Grip Bench x0-5 at 55% B) DB Incline Press wk - x 8 wk - x 0 Wk Incline Press 50% X8 Wk B)Barbell Chest Supported wk - x 0, wk - x5 wk - x 0, wk - x5 C) Side Delt Raise - wk - 80 Total Reps, wk - 60 Total Reps wk -00 Total Reps, wk - 0 Total Reps C)Triceps Extension wk - 80 Total Reps, wk - 60 Total Reps wk -00 Total Reps, wk - 0 Total Reps C) Biceps Curls wk - 80 Total Reps, wk - 60 Total Reps wk -00 Total Reps, wk - 0 Total Reps For all barbell movement base % of training max for bench Focus more like body builder and try to build muslce and increase time under tension Don't go close to failure on this day.

5 P0 Day 5 Date A) Leg Press Versus Bands - wk -x0-5 50% wk Leg Press versus Bands x % Wk Leg Press versus Bands x8-5 at 5-50% Wk Leg Press versus Bands x0-5 at 55% B) Barbell 5/Back Extension wk - x 8 wk - x 0 Wk X8 Wk X8 B)Barbell or DB Glute Bridge wk - x 0, wk - x5 wk - x 0, wk - x5 C) Calf Raise - wk - 80 Total Reps, wk - 60 Total Reps wk -00 Total Reps, wk - 0 Total Reps C)Hamsring Curl wk - 80 Total Reps, wk - 60 Total Reps wk -80 Total Reps, wk - 0 Total Reps Optional extra body building lower body day for weak points