the kitchen sink

run every day at easy pace and do long runs 1 or 2 times a week if you feel like you can handle it. at the start of block 2 you may add 5-10 lbs to your bench and ohp if you think you need to.

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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

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

long run

Bench Press (Barbell)

Overhead Press (Barbell)

Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Rear Delt Fly (Dumbbell)

Lateral Raise (Dumbbell)

bench day

Deadlift (Barbell)

Front Squat (Barbell)

Lat Pulldown

Leg Curl

Leg Extension

Side Bend (Dumbbell)

Cable Crunch

deadlift day micro 1

Spoto Press

overhead press day

Pull-Up (Bodyweight)

Belt Squat

back/legs

Squat (Low Bar)

Romanian Deadlift (Barbell)

squat day micro 1

Weighted Pull Up

Seated Row (Machine)

deadlift day micro 2

squat day micro 2

micro 1

micro 2

micro 3

block 2 micro 1

block 2 micro 2

block 2 micro 3

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