P0 Day Date A) Beltless SSB Squat- wk -x8 (high bar heels) 5.5-57.5% wk - SSB x8( heels) 60-6.5% wk -Beltless Squat 5x8 (high bar heels) 5.5-57.5% wk - Beltless Squat x8(high bar heels) 60-6.5% A) Long Pause ct Pause Duffalo - wk -x8 5.5-57.5 % week - Duffalo x8 ct Pause 60-6.5% wk Long Pause ct Benchn5x8 (high bar heels) 5.5-57.5% wk - Paused Bench x8 60-6.5% 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
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
P0 Day Date A) Beltless Stiff bar DL oppostite stance - wk -x5 65-67.5 % wk Stiff Bar DL Opp. x5 67.5-7.5% 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 X8 @5% 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
P0 Day Date A) Wide Grip Feet Up Bench - wk -x0-5 50% wk. Wide Grip Bench x0-5 5.5% 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 X8 @5% 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.
P0 Day 5 Date A) Leg Press Versus Bands - wk -x0-5 50% wk Leg Press versus Bands x0-5 5.5% 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