Off season 1

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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

Overhead Press (Barbell)

Barbell Row

Overhead Press (Machine)

Single Arm Pushdown

Chest Fly (Machine)

Nautilus Single Arm Curl

Wrist Roller

Upper 1

Bench Press (Barbell)

Overhead Tricep Extension (Cable)

Upright Row (Cable)

Side Bend (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Upper 2 (Chest)

Squat (Low Bar)

Stiff Leg Deadlift

Split Squat (Dumbbell)

Leg Extension

Hanging Leg Raise

Lat Pulldown (Close Grip)

Lower Body 1 (Quad)

Deadlift (Barbell)

High Bar Squat (Barbell)

Pendlay Row

Single Leg Romanian Deadlift

Seated Row (Cable)

Decline Crunch (Weighted)

Seated Calf Raise

Lower Body 2 (Primary DL)

Flexible day swap around what you want to focus on most 

Wide Grip Pull-Up

Standing Behind Neck Shoulder Press (Barbell)

V-Handle Tricep Pushdown (Cable)

Skull Crusher

Preacher Curl (Barbell)

Face Pull

Hammer Curl

Front Raise

Upper Body Pump

Chin-Up (Weighted)

Tempo Squat (Barbell)

Belt Squat

Pullover (Machine)

T-Bar Row

Seated Dip (Machine)

Snatch Deadlift

Reverse Hyperextension

Larsen Press (Barbell)

Deadlift (Paused)

Single Arm Iso Row

Squat (Paused)

Hamstring Curl

Romanian Deadlift (Barbell)

Lunge (Barbell)

Walking Lunge

Band Pull Apart

Tricep Pushdown (Cable)

Wide Grip Rear Pull-Up

Swim

Y Raise

Dumbbell Bench Pullover

Recovery/Rehab

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