Will Messy’s athletic program

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Cable Adductions

Romanian Deadlift (Barbell)

Standing Calf Raise

Leg Day

any barbel movement. warm up with bar first.

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Shoulder Press (Plate Loaded)

Lateral Raise (Cable)

Face Pull

Chest/Shoulders

Hang Clean

Jump Squat

Split Stance Dumbbell Hold

Barbell Assisted Bulgarian Jumps

Decline Sit Up (Weighted)

Plank

Russian Twist (Dumbbell)

core/explosive

Pull-Up (Bodyweight)

Side Ways Single Arm Lat Pulldown

Seated Wide-Grip Row (Cable)

T-Bar Row

Shrug (Barbell)

Back Extension

Full Back

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

One Arm Cable Forearm Curl

Reverse Forearm Curls

Focus on Control and form. DELOAD, Every set should be 30% less weight 

Leg Day. Deload

any barbel movement. warm up with bar first. DELOAD. Every set should be 30% less weight

Chest/Shoulders. Deload

DELOAD, every set should be 30% less weight.

Deload

Max week

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