9 Week Base Builder

Inspired by Bromley’s “Base Strength.” Build that bigass base to support your peaks. Doesn’t suck that bad at first. Then, the suck kicks in and you’ll start second guessing your life choices. Sorry not sorry.

Don’t have access to a CDB, heavy slam ball, or log? Sub it out for an alternative variety or accessory.

Pay attention instructions on the first exercises to program in incremental weight increases to your main lifts.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

With a baseline of 12 reps, increase next week by 1% for every 2 reps over baseline on the last set.

Overhead Press (Barbell)

Log Press

Overhead Press (Dumbbell)

Tricep Rope Push Down (Cable)

Deadlift (Barbell)

Safety Bar Squat

Romanian Deadlift (Dumbbell)

Bent Over Row (Barbell)

Dumbbell Row

Lat Pulldown

Bench Press (Barbell)

Pin Press Bench (Barbell)

Skull Crusher

Bench Press (Dumbbell)

Chest Fly (Cable)

Hammer Curl

Squat (Barbell)

Deficit Deadlift (Barbell)

Lunge (Dumbbell)

Kettlebell Swing

Hip Thrust (Barbell)

Standing Calf Raise

With a baseline of 10 reps, increase next week by 1% for every 2 reps over baseline on the last set.

Circus Dumbbell Press

Slamball Press

With a baseline of 8 reps, increase next week by 1% for every 2 reps over baseline on the last set.

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