START H

ATHLETE NAME

SQUAT

ESTIMATED 1RMS BENCH

DEADLIFT

TRAINING GU
In the third block, we continue to progress by decreasing the reps and increasing the weights on the s
choosing from the list below, or choosing movements that you know work well for you. If you plan
movements in t

You may substitute any movements you wish, and you are encouraged to choose primary

DAY 1 MOVEMENTS DAY 2 MOVEMENTS

Incline Bench Press Box Squat
Bench Press with Slingshot Safety Bar Squat
Floor Press Squat with Chains
Decline Bench Press Wide-Stance Squat
Paused Bench Press High Bar Squat
Pause Squat

NOTES
S/S denotes movements to be performed as a superset. Perfor
LIGHT loads should not cause you to strain. They are designed to generate
HEAVY loads should be the maximum you ca
MEDIUM loads are some
START HERE
BEN POLLACK

805

435

815

TRAINING GUIDELINES
nd increasing the weights on the strength movements. However, in this block, you may switch strength movements if you wi
ow work well for you. If you plan to test your 1RM at the end of the program, I strongly recommend that you use competitio
movements in this block.

re encouraged to choose primary movements that fit best for you. Please find below a list of suggested movements!

MOVEMENTS DAY 3 MOVEMENTS DAY 4 MOVEMENTS

Box Squat Competition Bench Press Trap Bar Deadlift
ty Bar Squat Close Grip Bench Press Switch-Stance Deadlift
t with Chains Bench Press with Chains Deadlift with Chains
-Stance Squat Bench Press from Boards Deficit Conventional Deadlift
h Bar Squat Pin Press Block Pull
ause Squat Wide-Grip Deadlift

NOTES
performed as a superset. Perform each movement for the listed number of sets and reps.
in. They are designed to generate a huge pump. Really focus on squeezing the muscle being worked.
ds should be the maximum you can handle while maintaining good form.
MEDIUM loads are somewhere in between.
ch strength movements if you wish,
ommend that you use competition

of suggested movements!

DAY 4 MOVEMENTS
Trap Bar Deadlift
Switch-Stance Deadlift
Deadlift with Chains
Deficit Conventional Deadlift
Block Pull
Wide-Grip Deadlift

worked.
DAY 1: BENCH/UPPE
MAX EFFORT MOVEMENT:

ESTIMATED ME MOVEMENT 1RM:

WARM

5 MINUTES CARDIO WARMUP / PEC, SHOULDER

STRENG

FLAT CAMBERED BAR BENCH

HYPERTRO

DB BENCH S/S DB FLYE

SMITH BARBELL ROW

BANDED CHIN S/S STRAIGHT ARM PUSHDOWN

OPTIONAL MO

PLATE RAISE/ROLLING DB EX
DAY 1: BENCH/UPPER HYPERTROPHY
FLAT CAMBERED BAR BENCH

405

WARMUP

WARMUP / PEC, SHOULDER, LAT MOBILITY / 3X20 INCLINE DUMBBELL

STRENGTH

SETS REPS LOAD

WEEK 1
3 5 325
WEEK 2
6 2 355
WEEK 3
4 3 355

HYPERTROPHY

SETS REPS LOAD

3 8-12 HEAVY

4 6-8 HEAVY

3 8-12 LIGHT

OPTIONAL MOVEMENTS

PLATE RAISE/ROLLING DB EXTENSION/CHEAT CURL

LOAD

325

355

355

LOAD

HEAVY

HEAVY

LIGHT
DAY 2: SQUAT/LOWE
MAX EFFORT MOVEMENT:

ESTIMATED ME MOVEMENT 1RM:

WARM

5 MINUTES CARDIO WARMUP / HIP, HAMSTRIN

STRENG

HIGH BAR PAUSE SQUAT

HYPERTRO

SINGLE-LEG LEG PRESS

DB LEG CURL

STIFF LEG DEADLIFT

OPTIONAL MO

CALF RAISE / ANY A

DAY 2: SQUAT/LOWER HYPERTROPHY
HIGH BAR PAUSE SQUAT

705

WARMUP

O WARMUP / HIP, HAMSTRING MOBILITY / 3X20 BW WALKING LUNGE

STRENGTH

SETS REPS LOAD

WEEK 1
2 5 545
WEEK 2
4 2 600
WEEK 3
3 3 600

HYPERTROPHY

SETS REPS LOAD

3 12-15 LIGHT

4 6-8 MEDIUM

3 8-12 MEDIUM

OPTIONAL MOVEMENTS

CALF RAISE / ANY AB MOVEMENT

LOAD

545

600

600

LOAD

LIGHT

MEDIUM

MEDIUM
DAY 3: SPEED BENCH/UP
DYNAMIC EFFORT MOVEMENT:

ESTIMATED ME MOVEMENT 1RM:

WARM

5 MINUTES CARDIO WARMUP / PEC, SHOULDER

STRENG

WIDE GRIP BENCH PRESS W/ CHAINS

HYPERTRO

DB CLEAN & PRESS

BB HIGH PULL

JM PRESS

OPTIONAL MO

WEIGHTED PUSHUP/PUSHD
AY 3: SPEED BENCH/UPPER HYPERTROPHY
WIDE GRIP BENCH PRESS W/ CHAINS

365

WARMUP

O WARMUP / PEC, SHOULDER, LAT MOBILITY / 3X20 BAND PULL-APART

STRENGTH

SETS REPS LOAD

WEEK 1
8 2 220
WEEK 2
6 3 200
WEEK 3
8 3 220

HYPERTROPHY

SETS REPS LOAD

3 8-12 MEDIUM

3 8-12 HEAVY

3 12-15 MEDIUM

OPTIONAL MOVEMENTS

WEIGHTED PUSHUP/PUSHDOWN/PREACHER CURL

LOAD

220

200

220

LOAD

MEDIUM

HEAVY

MEDIUM
DAY 4: DEADLIFT/LOW
MAX EFFORT MOVEMENT:

ESTIMATED ME MOVEMENT 1RM:

WARM

5 MINUTES CARDIO WARMUP / HIP, HAMSTRIN

STRENG

SUMO DEADLIFT

HYPERTRO

BARBELL HYPEREXTENSION

LEG PRESS

BARBELL LUNGE

OPTIONAL MO

CALF RAISE / ANY A

DAY 4: DEADLIFT/LOWER HYPERTROPHY
SUMO DEADLIFT

705

WARMUP

O WARMUP / HIP, HAMSTRING MOBILITY / 3X20 BW BACK EXTENSION

STRENGTH

SETS REPS LOAD

WEEK 1
3 3 600
WEEK 2
6 1 635
WEEK 3
4 2 635

HYPERTROPHY

SETS REPS LOAD

3 12-15 LIGHT

3 8-12 HEAVY

3 8-12 MEDIUM

OPTIONAL MOVEMENTS

CALF RAISE / ANY AB MOVEMENT

LOAD

600

635

635

LOAD

LIGHT

HEAVY

MEDIUM