AMRAP & 100

This is a basic building program. You will go through the big 4 movements of Squat, overhead press, deadlift, and bench and hammer in accessory movements to help grow muscle so you can become just that much stronger.
Each day you will warm up to your percentage of your 1RM that is prescribed for that day and then complete 1 AMRAP set with that movement. Once done you’ll move to your accessory movement. All accessory movements have an amount of reps that we want you to complete (I.E. if the reps for that exercise for the day is 50 then we want you to get 50 reps in. We don’t care how many sets you must do to finish it. We suggest picking a weight that you can push at-least 12-20 reps out before your form begins to fail, then pause for about 30 seconds and begin back at the sets) at a set wieght for the entire 6 weeks of the program. Each week you will go up in percentage and add 10 reps to each accessory exercise. The program breaks down like this
Week 1 
-AMRAP 70%
-Reps 50
Week 2
-AMRAP 75%
-Reps 60
Week 3
-AMRAP 80%
-Reps 70
Week 4
-AMRAP 85%
-Reps 80
Week 5
-AMRAP 90%
-Reps 90
Week 6
-AMRAP 95%
-Reps 100

After a deload week we recommend you recheck your 1RM maxes and move to another program before repeating this program.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

The weights you pick for your accessory lifts will be what you will use the rest of the program

Push Press (Barbell)

Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Dumbbell Row

Over Head

Bench Press (Barbell)

Chest Press (Machine)

Shoulder Press (Machine)

Chest Supported Row (Machine)

Lat Pulldown

Bench

Pick the weights you’ll use for the rest of the program for your accessory lifts.

Squat (Barbell)

Leg Extension

Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Squat

The weights you pick for your accessory lifts are the weights you use for the rest of the program

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