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Mugetsu Method 無月 - Be Strong, Jacked And Fast! ⚡️💪🏻
by Niklas Båk
122 athletes joined
5.0
(1 rating)
Program Description
The Mugetsu Method is designed for intermediate to advanced lifters looking to break PRs through the use of block periodization training method. This program is designed to train all the physical qualities in the strength-power-speed spectrum, but with a distinct focus on 1rm strength on Squat, Bench, Deadlift and Overhead Press. Thus making it viable for Powerlifters, Strongman base building, off-season Athletes and even strength aspired Bodybuilders. I use this program to reach my first +700kg total at 30 years old, with Squat:250kg, Bench: 150kg, Deadlift: 300kg, OHP: 90kg, first time dunking, 100m first time below <11 seconds. This program can be repeated as many times as you want, since it trains all physical qualities need, from hypertrophy to specific strength skill based training. You can intelligently change the exercises main or accessories to what you consider you need more depending on your weakness. E.g. replace block pulls for RDL or OHP for closed grip or incline bench press, etc. After week 12 you can test your 1rm on Squat, Bench, Deadlift (for example as a mock meet at Saturday or Sunday of week 12) and the impute the new numbers at the program and repeat it, for even more gains! TL;DR: You will get stronger, faster and way more explosive!
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting, Powerbuilding, Athletics
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
100 minutes
Created
Dec 30, 2023 07:48
Last Edited
Jun 13, 2024 05:49
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Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
1 Reps
5 Reps
5 Reps
@8-9
@7-8
@6-7
2
Overhead Press (Barbell)
1 Set
AMRAP
@10
3
Chin-Up (Weighted)
3 Sets
6-8 Reps
@6-7
4
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9-10
5
Face Pull
3 Sets
8-12 Reps
@9-10
6
Dip (Weighted)
4 Sets
6-10 Reps
@7-8
7
Pinwheel Curl
2 Sets
8-12 Reps
@10
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
5 Sets
1 Reps
5 Reps
5 Reps
@7-8
@7-8
@6-7
2
Squat (Barbell)
2 Sets
2-4 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
6-10 Reps
@8-9
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
@7
5
High Pull
4 Sets
3 Reps
@6
6
Katana Extension
2 Sets
10-14 Reps
@10
7
Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@10
8
Face Pull
2 Sets
10-14 Reps
@10
Day 3
1
Sprint
6 Sets
1 Reps
80%
2
Power Snatch
6 Sets
3 Reps
@6
3
Vertical Jump
5 Sets
2 Reps
@10
Day 4
1
Sumo Deadlift (Barbell)
1 Set
1 Reps
@7
2
Sumo Deadlift (Barbell)
1 Set
3 Reps
@7-8
3
Sumo Deadlift (Barbell)
4 Sets
3 Reps
@6
4
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-8
5
Front Squat (Paused)
5 Sets
6 Reps
@7
6
Glute-Ham Raise
2 Sets
4-8 Reps
@9
7
Box Jump
5 Sets
3-5 Reps
@6
8
Side Bend (Dumbbell)
2 Sets
10-14 Reps
@9.5
9
Decline Crunch (Weighted)
2 Sets
8-12 Reps
@9
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
4 Sets
1 Set
1 Reps
5 Reps
5 Reps
15 Reps
@7-8
@8-8
@6-7
@9-9.5
2
Paused Bench Press: 3 Seconds Counts Pause
1 Set
4 Sets
1 Reps
4 Reps
@7-9
@7-7
3
Trap Bar Jumps
4 Sets
4 Reps
@6
4
Hops
3 Sets
20 secs
@6
5
Block Pull (Barbell)
2 Sets
3 Reps
@6-7
6
Back Extension (Weighted)
2 Sets
8-12 Reps
@9-10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
1 Reps
5 Reps
5 Reps
@8-9
@7-8
@6-7
2
Overhead Press (Barbell)
1 Set
AMRAP
@10
3
Chin-Up (Weighted)
3 Sets
6-8 Reps
@6-7
4
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9-10
5
Face Pull
3 Sets
8-12 Reps
@9-10
6
Dip (Weighted)
4 Sets
6-10 Reps
@7-8
7
Pinwheel Curl
2 Sets
8-12 Reps
@10
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
5 Sets
1 Reps
5 Reps
5 Reps
@7-8
@7-8
@6-7
2
Squat (Barbell)
2 Sets
2-4 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
6-10 Reps
@8-9
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
@7
5
High Pull
4 Sets
3 Reps
@6
6
Katana Extension
2 Sets
10-14 Reps
@10
7
Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@10
8
Face Pull
2 Sets
10-14 Reps
@10
Day 3
1
Sprint
4 Sets
2 Sets
1 Reps
1 Reps
80%
90%
2
Power Snatch
6 Sets
3 Reps
@6
3
Vertical Jump
5 Sets
2 Reps
@10
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
4 Sets
1 Set
1 Reps
5 Reps
5 Reps
15 Reps
@8-8
@8-9
@7-8
@9-9.5
2
Paused Bench Press: 3 Seconds Counts Pause
1 Set
4 Sets
1 Reps
4 Reps
@8-9
@8-8
3
Trap Bar Jumps
4 Sets
4 Reps
@6
4
Hops
4 Sets
20 secs
@6
5
Block Pull (Barbell)
2 Sets
3 Reps
@7-8
6
Back Extension (Weighted)
2 Sets
8-12 Reps
@9-10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 4
1
Sumo Deadlift (Barbell)
1 Set
1 Reps
@7
2
Sumo Deadlift (Barbell)
1 Set
3 Reps
@7-8
3
Sumo Deadlift (Barbell)
3 Sets
3 Reps
@6
4
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-8
5
Front Squat (Paused)
4 Sets
6 Reps
@7
6
Glute-Ham Raise
2 Sets
4-8 Reps
@9
7
Box Jump
5 Sets
3-5 Reps
@6
8
Side Bend (Dumbbell)
2 Sets
10-14 Reps
@9.5
9
Decline Crunch (Weighted)
2 Sets
8-12 Reps
@9
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
5 Sets
1 Reps
5 Reps
5 Reps
@7-8
@7-8
@6-7
2
Squat (Barbell)
2 Sets
2-4 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
6-10 Reps
@8-9
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
@7
5
High Pull
4 Sets
3 Reps
@6
6
Katana Extension
2 Sets
10-14 Reps
@10
7
Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@10
8
Face Pull
2 Sets
10-14 Reps
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
1 Reps
5 Reps
5 Reps
@8-9
@9-10
@7-8
2
Overhead Press (Barbell)
1 Set
AMRAP
@10
3
Chin-Up (Weighted)
3 Sets
6-8 Reps
@7-8
4
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9-10
5
Face Pull
3 Sets
8-12 Reps
@9-10
6
Dip (Weighted)
3 Sets
6-10 Reps
@9-10
7
Pinwheel Curl
2 Sets
8-12 Reps
@10
Day 3
1
Sprint
3 Sets
1 Reps
80%
2
Power Snatch
3 Sets
3 Reps
@6
3
Vertical Jump
5 Sets
2 Reps
@10
Day 4
1
Sumo Deadlift (Barbell)
1 Set
1 Reps
@7
2
Sumo Deadlift (Barbell)
1 Set
3 Reps
@7-8
3
Sumo Deadlift (Barbell)
1 Set
3 Reps
@7
4
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-8
5
Front Squat (Paused)
3 Sets
6 Reps
@8
6
Glute-Ham Raise
2 Sets
4-8 Reps
@9
7
Box Jump
4 Sets
3-5 Reps
@6
8
Side Bend (Dumbbell)
2 Sets
10-14 Reps
@9.5
9
Decline Crunch (Weighted)
2 Sets
8-12 Reps
@9
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
1 Reps
5 Reps
5 Reps
15 Reps
@7-8
@9-10
@6-7
@9-9.5
2
Paused Bench Press: 3 Seconds Counts Pause
1 Set
3 Sets
1 Reps
4 Reps
@7-9
@7-7
3
Trap Bar Jumps
4 Sets
4 Reps
@6
4
Hops
3 Sets
20 secs
@6
5
Block Pull (Barbell)
2 Sets
3 Reps
@6-7
6
Back Extension (Weighted)
2 Sets
8-12 Reps
@9-10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
@6
2
Chin-Up (Weighted)
3 Sets
6-8 Reps
@6-7
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8
4
Face Pull
3 Sets
8-12 Reps
@8
5
Dip (Weighted)
4 Sets
6-10 Reps
@7-8
6
Pinwheel Curl
2 Sets
8-12 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@8
@6
2
Squat (Barbell)
2 Sets
2-4 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
6-10 Reps
@8
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
@6
5
High Pull
4 Sets
3 Reps
@6
6
Katana Extension
2 Sets
10-14 Reps
@9
7
Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@8
8
Face Pull
2 Sets
10-14 Reps
@8
Day 1
1
High Bar Squat (Barbell)
1 Set
2 Sets
1 Reps
5 Reps
@6
@6
2
Paused Bench Press: 3 Seconds Counts Pause
1 Set
2 Sets
1 Reps
3 Reps
@8
@6
3
Trap Bar Jumps
4 Sets
4 Reps
@6
4
Hops
3 Sets
20 secs
@6
5
Block Pull (Barbell)
2 Sets
3 Reps
@6
6
Back Extension (Weighted)
2 Sets
8-12 Reps
@8
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 3
1
Sprint
4 Sets
1 Reps
95%
2
Power Snatch
6 Sets
3 Reps
@6
3
Vertical Jump
4 Sets
2 Reps
@10
Day 4
1
Sumo Deadlift (Barbell)
2 Sets
2 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-8
3
Front Squat (Paused)
3 Sets
6 Reps
@6
4
Glute-Ham Raise
2 Sets
4-8 Reps
@9
5
Box Jump
5 Sets
3-5 Reps
@6
6
Side Bend (Dumbbell)
2 Sets
10-14 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
8-12 Reps
@9
Day 3
1
Sprint
6 Sets
1 Reps
80%
2
Power Snatch
6 Sets
3 Reps
@6
3
Vertical Jump
5 Sets
2 Reps
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
4 Sets
1 Reps
4 Reps
4 Reps
@8-9
@7-8
@6-7
2
Overhead Press (Barbell)
1 Set
AMRAP
@10
3
Chin-Up (Weighted)
4 Sets
6-8 Reps
@6-7
4
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9-10
5
Face Pull
3 Sets
8-12 Reps
@9-10
6
Dip (Weighted)
4 Sets
6-10 Reps
@7-8
7
Pinwheel Curl
2 Sets
8-12 Reps
@10
Day 4
1
Sumo Deadlift (Barbell)
1 Set
1 Reps
@7
2
Sumo Deadlift (Barbell)
1 Set
2 Reps
@7-8
3
Sumo Deadlift (Barbell)
4 Sets
2 Reps
@6
4
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-8
5
Front Squat (Paused)
4 Sets
5 Reps
@7
6
Glute-Ham Raise
2 Sets
4-8 Reps
@9
7
Box Jump
5 Sets
3-5 Reps
@6
8
Side Bend (Dumbbell)
2 Sets
10-14 Reps
@9.5
9
Decline Crunch (Weighted)
2 Sets
8-12 Reps
@9
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
5 Sets
1 Reps
4 Reps
4 Reps
@7-8
@7-8
@6-7
2
Squat (Barbell)
2 Sets
2-4 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
6-10 Reps
@8-9
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
@7
5
High Pull
4 Sets
3 Reps
@6
6
Katana Extension
2 Sets
10-14 Reps
@10
7
Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@10
8
Face Pull
2 Sets
10-14 Reps
@10
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
4 Sets
1 Set
1 Reps
4 Reps
4 Reps
15 Reps
@7-8
@7-8
@6-7
@9-9.5
2
Paused Bench Press: 3 Seconds Counts Pause
1 Set
5 Sets
1 Reps
3 Reps
@7-9
@7-7
3
Trap Bar Jumps
4 Sets
4 Reps
@6
4
Hops
3 Sets
20 secs
@6
5
Block Pull (Barbell)
2 Sets
3 Reps
@6-7
6
Back Extension (Weighted)
2 Sets
8-12 Reps
@9-10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 3
1
Sprint
6 Sets
1 Reps
80%
2
Power Snatch
6 Sets
3 Reps
@6
3
Vertical Jump
5 Sets
2 Reps
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
1 Reps
4 Reps
4 Reps
@8-9
@7-8
@6-7
2
Overhead Press (Barbell)
1 Set
AMRAP
@10
3
Chin-Up (Weighted)
3 Sets
6-8 Reps
@6-7
4
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9-10
5
Face Pull
3 Sets
8-12 Reps
@9-10
6
Dip (Weighted)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@10-10
7
Pinwheel Curl
2 Sets
8-12 Reps
@10
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
4 Sets
1 Set
1 Reps
4 Reps
4 Reps
15 Reps
@7-8
@7-8
@6-7
@6-7
2
Squat (Barbell)
2 Sets
2-4 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
6-10 Reps
@8-9
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
@8
5
High Pull
4 Sets
3 Reps
@6
6
Katana Extension
2 Sets
10-14 Reps
@10
7
Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@10
8
Face Pull
2 Sets
10-14 Reps
@10
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
3 Sets
1 Set
1 Reps
4 Reps
4 Reps
15 Reps
@7-8
@8-8
@6-7
@9-9.5
2
Paused Bench Press: 3 Seconds Counts Pause
1 Set
4 Sets
1 Reps
3 Reps
@7-9
@7-7
3
Trap Bar Jumps
4 Sets
4 Reps
@6
4
Hops
3 Sets
20 secs
@6
5
Block Pull (Barbell)
4 Sets
3 Reps
@6-7
6
Back Extension (Weighted)
2 Sets
8-12 Reps
@9-10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 4
1
Sumo Deadlift (Barbell)
1 Set
1 Reps
@7
2
Sumo Deadlift (Barbell)
1 Set
2 Reps
@7-8
3
Sumo Deadlift (Barbell)
4 Sets
2 Reps
@7
4
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-8
5
Front Squat (Paused)
4 Sets
5 Reps
@7
6
Glute-Ham Raise
3 Sets
4-8 Reps
@9
7
Box Jump
5 Sets
3-5 Reps
@6
8
Side Bend (Dumbbell)
2 Sets
10-14 Reps
@9.5
9
Decline Crunch (Weighted)
2 Sets
8-12 Reps
@9
Day 3
1
Sprint
3 Sets
1 Reps
80%
2
Power Snatch
3 Sets
3 Reps
@6
3
Vertical Jump
5 Sets
2 Reps
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
1 Reps
4 Reps
4 Reps
@8-9
@7-8
@6-7
2
Overhead Press (Barbell)
1 Set
AMRAP
@10
3
Chin-Up (Weighted)
3 Sets
6-8 Reps
@6-7
4
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9-10
5
Face Pull
3 Sets
8-12 Reps
@9-10
6
Dip (Weighted)
1 Set
2 Sets
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@8-8
@9-10
7
Pinwheel Curl
2 Sets
8-12 Reps
@10
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
1 Reps
4 Reps
4 Reps
15 Reps
@7-8
@9-10
@6-7
@9-9.5
2
Paused Bench Press: 3 Seconds Counts Pause
1 Set
3 Sets
1 Reps
3 Reps
@7-9
@7-7
3
Trap Bar Jumps
4 Sets
4 Reps
@6
4
Hops
3 Sets
20 secs
@6
5
Block Pull (Barbell)
2 Sets
3 Reps
@8
6
Back Extension (Weighted)
2 Sets
8-12 Reps
@9-10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
1 Reps
4 Reps
4 Reps
@8-9
@10-10
@7-8
2
Squat (Barbell)
3 Sets
2-4 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
6-10 Reps
@8-9
4
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
High Pull
4 Sets
3 Reps
@6
6
Katana Extension
3 Sets
10-14 Reps
@10
7
Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@10
8
Face Pull
2 Sets
10-14 Reps
@10
Day 4
1
Sumo Deadlift (Barbell)
1 Set
1 Reps
@8
2
Sumo Deadlift (Barbell)
1 Set
2 Reps
@9-10
3
Sumo Deadlift (Barbell)
1 Set
3 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9-10
5
Front Squat (Paused)
3 Sets
5 Reps
@9
6
Glute-Ham Raise
2 Sets
4-8 Reps
@10
7
Box Jump
5 Sets
3-5 Reps
@6
8
Side Bend (Dumbbell)
2 Sets
10-14 Reps
@10
9
Decline Crunch (Weighted)
2 Sets
8-12 Reps
@10
Day 1
1
High Bar Squat (Barbell)
1 Set
2 Sets
1 Reps
5 Reps
@6
@6
2
Paused Bench Press: 3 Seconds Counts Pause
1 Set
2 Sets
1 Reps
3 Reps
@8
@6
3
Trap Bar Jumps
4 Sets
4 Reps
@6
4
Hops
3 Sets
20 secs
@6
5
Block Pull (Barbell)
2 Sets
3 Reps
@6
6
Back Extension (Weighted)
2 Sets
8-12 Reps
@8
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
@6
2
Chin-Up (Weighted)
3 Sets
6-8 Reps
@6-7
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8
4
Face Pull
3 Sets
8-12 Reps
@8
5
Dip (Weighted)
4 Sets
6-10 Reps
@7-8
6
Pinwheel Curl
2 Sets
8-12 Reps
@8
Day 3
1
Sprint
4 Sets
1 Reps
95%
2
Power Snatch
6 Sets
3 Reps
@6
3
Vertical Jump
4 Sets
2 Reps
@10
Day 4
1
Sumo Deadlift (Barbell)
2 Sets
2 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-8
3
Front Squat (Paused)
3 Sets
6 Reps
@6
4
Glute-Ham Raise
2 Sets
4-8 Reps
@9
5
Box Jump
5 Sets
3-5 Reps
@6
6
Side Bend (Dumbbell)
2 Sets
10-14 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
8-12 Reps
@9
Day 5
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@8
@6
2
Squat (Barbell)
2 Sets
2-4 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
6-10 Reps
@8
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
@6
5
High Pull
4 Sets
3 Reps
@6
6
Katana Extension
2 Sets
10-14 Reps
@9
7
Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@8
8
Face Pull
2 Sets
10-14 Reps
@8
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
4 Sets
1 Set
1 Reps
2 Reps
2 Reps
15 Reps
@7-8
@8-8
@6-7
@9-9.5
2
Paused Bench Press: 3 Seconds Counts Pause
1 Set
4 Sets
1 Reps
3 Reps
@7-9
@7-7
3
Trap Bar Jumps
4 Sets
3 Reps
@6
4
Hops
3 Sets
20 secs
@6
5
Block Pull (Barbell)
3 Sets
2 Reps
@6-7
6
Back Extension (Weighted)
3 Sets
8-12 Reps
@9-10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
1 Reps
3 Reps
3 Reps
@9-10
@7-8
@6-7
2
Overhead Press (Barbell)
1 Set
AMRAP
@10
3
Chin-Up (Weighted)
4 Sets
6-8 Reps
@6-7
4
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9-10
5
Face Pull
3 Sets
8-12 Reps
@9-10
6
Dip (Weighted)
4 Sets
6-10 Reps
@7-8
7
Pinwheel Curl
2 Sets
8-12 Reps
@10
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Reps
@7-8
2
Sumo Deadlift (Barbell)
5 Sets
1 Reps
@6
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-8
4
Front Squat (Paused)
1 Set
3 Sets
1 Set
1 Reps
3 Reps
6 Reps
@8
@7
@7
5
Glute-Ham Raise
3 Sets
4-8 Reps
@9
6
Box Jump
5 Sets
3-5 Reps
@6
7
Side Bend (Dumbbell)
1 Set
10-14 Reps
@9.5
8
Decline Crunch (Weighted)
2 Sets
8-12 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
4 Sets
1 Set
1 Reps
3 Reps
3 Reps
15 Reps
@7-8
@7-8
@6-7
@9-9.5
2
Squat (Barbell)
2 Sets
2-4 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
6-10 Reps
@8-9
4
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
6-8 Reps
@7
5
High Pull
4 Sets
3 Reps
@6
6
Katana Extension
2 Sets
10-14 Reps
@10
7
Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@10
8
Face Pull
2 Sets
10-14 Reps
@10
Day 1
1
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
2 Reps
2 Reps
15 Reps
@8-8
@7-8
@9-9.5
2
Paused Bench Press: 3 Seconds Counts Pause
1 Set
4 Sets
1 Reps
3 Reps
@8-9
@8-8
3
Trap Bar Jumps
4 Sets
4 Reps
@6
4
Hops
4 Sets
20 secs
@6
5
Block Pull (Barbell)
3 Sets
2 Reps
@7-8
6
Back Extension (Weighted)
2 Sets
8-12 Reps
@9-10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
1 Reps
3 Reps
3 Reps
@8-9
@7-8
@6-7
2
Overhead Press (Barbell)
1 Set
AMRAP
@10
3
Chin-Up (Weighted)
3 Sets
6-8 Reps
@8-9
4
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9-10
5
Face Pull
3 Sets
8-12 Reps
@9-10
6
Dip (Weighted)
4 Sets
6-10 Reps
@7-8
7
Pinwheel Curl
2 Sets
8-12 Reps
@10
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Reps
@7-8
2
Sumo Deadlift (Barbell)
4 Sets
1 Reps
@7
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-8
4
Front Squat (Paused)
4 Sets
6 Reps
@8
5
Glute-Ham Raise
2 Sets
4-8 Reps
@9
6
Box Jump
5 Sets
3-5 Reps
@6
7
Side Bend (Dumbbell)
2 Sets
10-14 Reps
@9.5
8
Decline Crunch (Weighted)
2 Sets
8-12 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
4 Sets
1 Reps
3 Reps
3 Reps
@7-8
@7-8
@6-7
2
Squat (Barbell)
2 Sets
2-4 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
6-10 Reps
@8-9
4
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
6-8 Reps
@8
5
High Pull
4 Sets
3 Reps
@6
6
Katana Extension
2 Sets
10-14 Reps
@10
7
Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@10
8
Face Pull
2 Sets
10-14 Reps
@10
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
1 Reps
2 Reps
2 Reps
15 Reps
@9-9.5
@8-8
@6-7
@9-9.5
2
Paused Bench Press: 3 Seconds Counts Pause
1 Set
1 Set
2 Sets
1 Reps
2 Reps
3 Reps
@7-9
@7-7
@7-7
3
Block Pull (Barbell)
2 Sets
2 Reps
@8-9
4
Back Extension (Weighted)
2 Sets
8-12 Reps
@9-10
5
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
3 Reps
@7-8
2
Chin-Up (Weighted)
4 Sets
6-8 Reps
@9-10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9-10
4
Face Pull
3 Sets
8-12 Reps
@9-10
5
Dip (Weighted)
3 Sets
6-10 Reps
@9-10
6
Pinwheel Curl
2 Sets
8-12 Reps
@10
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Reps
@9-10
2
Sumo Deadlift (Barbell)
2 Sets
1 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-8
4
Front Squat (Paused)
2 Sets
3 Reps
@9
5
Glute-Ham Raise
2 Sets
4-8 Reps
@9
6
Box Jump
4 Sets
3-5 Reps
@6
7
Decline Crunch (Weighted)
2 Sets
8-12 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
4 Sets
1 Reps
3 Reps
3 Reps
@9.5-10
@8-8
@7-8
2
Squat (Barbell)
4 Sets
2-4 Reps
60%
3
Chest Supported Row (Dumbbell)
3 Sets
6-10 Reps
@8-9
4
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
6-8 Reps
@9
5
Katana Extension
2 Sets
10-14 Reps
@10
6
Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@10
7
Face Pull
2 Sets
10-14 Reps
@10
Day 2
1
High Bar Squat (Barbell)
3 Sets
2-4 Reps
@6
2
Bench Press (Paused)
4 Sets
2-4 Reps
@6
3
Sumo Deadlift (Barbell)
2 Sets
2-4 Reps
@6
4
Chin-Up (Weighted)
3 Sets
6-12 Reps
@8
5
Box Jump
5 Sets
3-5 Reps
@6
6
Decline Crunch (Weighted)
2 Sets
8-12 Reps
@9
Day 1
1
High Bar Squat (Barbell)
1 Set
3 Sets
1-1 Reps
2-4 Reps
@7
@6
2
Paused Bench Press: 3 Seconds Counts Pause
1 Set
2 Sets
1 Reps
3 Reps
@8
@6
3
Block Pull (Barbell)
2 Sets
3 Reps
@6
4
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
3 Sets
1-1 Reps
2-4 Reps
@6
@6
2
Bench Press (Paused)
4 Sets
2 Reps
@6
3
Hanging Leg Raise
3 Sets
AMRAP
@10
4
Katana Extension
2 Sets
8-15 Reps
@7