Val - Tivar Full Body  Assault

Full body program designed for the new or novice lifters,  or someone coming back into training like I am.

Designed as a 3 month cyclical program. Weight will remain the same for the full cycle, but reps increase by one each week. Select a weight that you can do for 10 at RPE 8 (2 reps left in tank). This will allow the RPE stimulus to raise with additional reps each week.
Week 4 is a deload week just to keep muscles moving but at half weight.
At the beginning of each 4 week cycle increase weight for lower body movements by 10lbs and upper body movements by 5.

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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

Squat (Barbell)

Stiff Leg Deadlift

Bench Press (Barbell)

Overhead Press (Barbell)

Bent Over Row (Barbell)

Meadow Row

Tricep Extension (Cable)

Bicep Curl (Barbell)

Deadlift (Barbell)

Lunge (Dumbbell)

Incline Bench Press (Barbell)

One Arm Lateral Raise (Dumbbell)

Landmine Press

Bench Press (Close Grip)

Seated Dumbbell Curl

Front Squat (Barbell)

Good Morning

Decline Bench Press (Barbell)

Upright Row (Barbell)

Skull Crusher (Barbell)

Spider Curl

Wrist Curls

Standing Calf Raise

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