Preparation Phase
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NOTE: This phase is designed to be the starting program for newer trainees that have learned the basic lifts or if you haven't lifted in a long while.
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RPE = Rating of Precived Exertion. 10 being a maximal effort, 5 being 50% or medium effort, 1 being barely any effort
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Pause is 3 seconds, Day 4 is only done if feeling physically capable or if you have time. Strongly encouraged.
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Add weight every session, try to beat the weight from the week before. Push yourself with good form.
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Week 1**Optional**
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Day 1Day 2Day 3Day 4
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PrimaryBack SquatPause Bench PressSumo DeadliftFront Squat
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3x5 @ 5-6 RPE3x5 @ 5-6 RPE3x5 @ 5-6 RPE3x5 @ 5-6 RPE
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Overhead Strict PressConventional DeadliftTouch N Go Bench Press
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3x5 @5-6 RPE3x5 @ 5-6 RPE3x5 @ 5-6 RPE
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AccessoryKB Swings 3x10Sit-ups 30 totalWalking Lunge 3x10eSide Plank 3 x30sec
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Pull-ups 15 totalLeg Raise 30 totalSeated Row 3x10Heel Touch 3x10e
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Push-up x3x10, use weightPlank 3 x30secChin-ups 15 totalPullovers 3x10
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Week 2-6
**Optional**
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Day 1Day 2Day 3Day 4
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PrimaryBack SquatPause Bench PressSumo DeadliftFront Squat
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4x5 @ 5-6 RPE4x5 @ 5-6 RPE4x5 @ 5-6 RPE4x5 @ 5-6 RPE
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Overhead Strict PressConventional DeadliftTouch N Go Bench Press
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4x5 @ 5-6 RPE4x5 @ 5-6 RPE4x5 @ 5-6 RPE
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AccessoryKB Swings 3x10Sit-ups 30 totalWalking Lunge 3x10eSide Plank 3 x30sec
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Pull-ups 15 totalLeg Raise 30 totalSeated Row 3x10Heel Touch 3x10e
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Push-up x3x10, use weightPlank 3 x30secChin-ups 15 totalPullovers 3x10
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***Continue adding 5-10lbs (2.5-5kg) to each lift, each week for each set. Stay on program for 4-6 weeks before testing 1RM and moving on to VolumeAccumulation***
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***When you want to test your 1 Rep Max see below.***
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Click on the following link:
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Max week
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