Monster Mash (Mashup of my favorite routines)

This is for general strength gain with some variation thrown in to keep it fun.

6 weeks building up intensity 
1 test week
1 deload week

For Main lifts you will select 2 Variations and alternate each week. 1 technique/pause day 1 heavy day.

Variations below

Squat: back squat, front squat, SSB Squat, camber bar

Deadlift: Conventional, Sumo, trap bar, snatch grip, 

Bench: regular grip, wide grip, Swiss bar, Incline, decline

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Can be used as a Strongman conditioning type day or for accessories you missed.

Clean and Press

Strongman/Accessory Day

Upper Body (Volume)

Standing Calf Raise

Lower Body (Volume)

Use 90% of your max (training max or TM) for %s

Bench Press (Wide Grip)

Upper Body (Strength)

Squat (Barbell)

Romanian Deadlift (Trap Bar)

Lunge (Barbell)

Leg Curl

Seated Calf Raise

Lower Body (Strength)

Rep Max w/ TM
Light upper body accessories afterwards 

Overhead Press (Barbell)

Ohp test day

Rep out with TM 
Deadlift variation up to user.
Light lower body accessories after. 

Deadlift (Barbell)

Deadlift Test Day

Rep out TM
Bench press variation up to user.
Light upper body accessories afterwards

Bench Press (Barbell)

Bench Test Day

Rep out TM
Variation up to user.
Light lower body accessories afterwards 

Squat Test Day

Push Press (Barbell)

Face Pull

Deload OHP Day

Speed Deadlift

Leg Press

Leg Extension

Hanging Leg Raise

Deload Deadlift

Bench Press (Paused)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Single Arm Overhead Tricep Extension

Bicep Curl (Machine)

Deload Bench 

Squat (Paused)

Lying Leg Curl

Walking Lunge

Deload Squat

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