Sub-max undulating 12 week

Wave-periodized time efficient program. Superset antagonistic pulling exercises with all pressing movements. Sprinkle in isolation and core work wherever possible. Keep rest periods close to one minute. Still feeling out percentages and rep ranges to keep an appropriate level of difficulty. Aimed at general strength and size across the board. Not meet prep, even though rep ranges get low.

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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

Bench Press (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

Deadlift (Barbell)

High Bar Squat (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Barbell)

Squat (Low Bar)

Stiff Leg Deadlift

Bench Press (Close Grip)

Decline Bench Press (Barbell)

Sumo Squat

Sumo Deadlift (Barbell)

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