Current 1RM:

/*
Light:
15-20 reps
low rest time between exercises,1-2 mins before circuits

Moderate:
8-10 reps
Eccentric Phase

Heavy:
4-6 reps

Very Heavy:
1 RM HEAVY ASF
*/

Day 1 – Heavy

 	Exercise	Sets	Reps
A	OHP	3	4-6
B	DeadLift	3	4-6
C	Chin Ups	3	4-6

D	Upp. Back  4	8-12
E	Rear Delt   4  	AMRAP
F	Side Delts  4	AMRAP
G	Calves	  3	AMRAP
H	Lower Back3	8-12


Day 2 – Power

 	Exercise	Sets	Reps
A	Speed OHP	5	3
B	Speed Chin ups(W)	5 	3
C	Speed Bench	5	3
D	Speed Squats 	5 	3

E	T Bar Row	3 	AMRAP
F	Pull Ups		3 	AMRAP
G&H	L&R Delt

Day 3 – Very Heavy

 	Exercise	Sets	Reps
A	OHP		3	3
B	Weighted Chin ups	3	3
C	DeadLifts		3	3

D	Calves
E&F	R&L Delt		4	AMRAP
G&H	Bis&Tris		3	8-12

Week 2

Day 1 – Light

 	Exercise	Sets	Reps
A	Bodyweight circuit:
Chin Ups
Coreene
Push Ups
Jump Squats
Back Hangs

B	Lower Back&Ab Work

Day 2 – Very Heavy

 	Exercise	Sets	Reps
A	OHP		5	3
B	Weighted Chin ups	5	3
C	DeadLifts		3	3

D	Calves
E&F	R&L Delt		4	AMRAP
G&H	Bis&Tris		3	8-12

Day 3 – Moderate

 	Exercise	Sets	Reps
A	OHP 		3	8-10
B	Romanian deadlift	3	8-10
C	Wide grip cable row	3	8-10
D	Squats		3	8-10

E	Calves
F&G	R&L Delt		4	AMRAP
H	Lower Back	3	8-12


Week 3

Day 1 – Heavy


 	Exercise	Sets	Reps
A	OHP	4	4-6
B	Chin Ups	4	4-6
C	DeadLift	4	6-8

Day 2 – Power

 	Exercise	Sets	Reps

A	Speed OHP	6	3
B	Speed Chin ups(W)	6 	3
C	Speed Bench	6	3

D	T Bar Row	3 	AMRAP
E	Pull Ups		3 	AMRAP
F&G	L&R Delt

Day 3 – Very Heavy


 	Exercise	Sets	Reps
A	OHP		*	3
B	Squats		*	3
C	Weighted Chin ups	4	3

D	Calves
E&F	R&L Delt		4	AMRAP
G&H	Bis&Tris		3	8-12

* work up to max single


Week 4

Day 1 – Light

 	Exercise	Sets	Reps
A	Bodyweight circuit:
Chin Ups
Coreene
Push Ups
Jump Squats
Back Hangs

Day 2 – Power

 	Exercise	Sets	Reps
A	Speed OHP	5	3
B	Speed Chin ups(W)	5 	3
C	Speed Bench	5	3

D	T Bar Row	3 	AMRAP
E	Pull Ups		3 	AMRAP
F&G	L&R Delt



Day 3 – Moderate

 	Exercise	Sets	Reps
A	OHP 		3	8-10
B	Romanian deadlift	3	8-10
C	Wide grip cable row	3	8-10

D	Calves
E&F	R&L Delt		4	AMRAP
G&H	Lower Back	3	8-12