6 Week Off-Season

Spend the next 6 weeks growing muscle and strengthening your weak point’s! Using 2, 3 week waves to hit multiple points of possible weakness. Utilize bands on bench to strengthen your lockout and paused squat/deadlift to help get you out of the hole. And many more variations to assist you!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (SSB)

Leg Extension

Lying Leg Curl

Back Extension (Weighted)

Bench Press (Barbell)

Bench Press (Close Grip)

French Press

Seated Row (Cable)

Snatch Deadlift

Bent Over Row (Barbell)

Lat Pulldown

Hammer Curl (Dumbbell)

Seated Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Extension (Cable)

Dumbbell Row

Squat (Paused)

Good Morning

Bench Press (Dumbbell)

Rolling Tricep Extension (Dumbbell)

Deadlift (Paused)

Bicep Curl (EZ Bar)

Larsen Press (Barbell)

Chest Fly (Dumbbell)

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