Maintenance Phase (3 days)
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Week 1Day 1Day 2Day 3
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PRIMARYBack SquatDeadliftQuad focused Squat
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1x1 @ RPE 75x5 @70%+4x3 @80%+
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4x3 @75%+
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SECONDARYBenchOH PressClose Grip Bench Press
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4x10 @65%+3x8 @65%+4x6 @70%+
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ESSENTIALSRows 3x8Lats 3x8Hamstrings 3x8
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Abs x 40 repsTriceps 3x8Lower Back 3x8
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Week 2Day 1Day 2Day 3
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PRIMARYBack SquatDeadlift
Pause Squat variation (your choice)
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4x8 @ 65%+1x1 @ RPE 74x6 @70-75%
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4x2 @ 80-85%
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SECONDARYBench PressOH PressBoard or Slingshot or Spoto
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5x5 @75%+4x4 @78%+5x3 @80%+
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ESSENTIALSRows 3x8Single Leg Quad 3x8Lats 3x8
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Abs x 40 repsBiceps 3x8Lower Back 3x8
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Week 3Day 1Day 2Day 3
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PRIMARYBack SquatDeficit Stiff Leg DeadliftFront Squat
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5x5 @75%+4x8 @65%+3x6 @60-65%
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SECONDARYBench PressOH PressBoard or Slingshot or Spoto
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1x1 @ RPE 81x1 @ RPE 83x1 @ RPE 8
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4x3 @ 80%+4x2 @ 83%+3x3 @ 80%+
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ESSENTIALSRows 3x8Single Leg Quad 3x8Lats 3x8
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Ab Wheel 3x10Chin-ups x 20 total repsFront and Side Deltoids 3x8
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Week 4Day 1Day 2Day 3
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PRIMARYBack SquatDeadlift Front Squat
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4x4 @ 78%+4x3 @ 80%+4x2@85%+
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SECONDARYBench PressOH PressClose Grip Bench Press
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4x8 @67%+4x6 @70%+4x7 @65%+
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ESSENTIALSRows 3x8Lunges variation 3x8eShoulders 3x8
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Weighted Abs 3x10Lats 3x8Good Morning 3x8
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