FOX3BLP

3 mini blocks with basic linear progressions. Maxes should be realistic to your current strength. When in doubt, enter 90% of your best 1rm within the last 3-6 months.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Bench Press (Paused)

Squat (Barbell)

Lat Pulldown

Bicep Curl (Machine)

Deadlift (Barbell)

Seated Overhead Press (Barbell)

Seated Overhead Extension (EZ Bar)

T-Bar Row

Safety Bar Squat

Swiss Bar Bench Press

Seated Overhead Press (Dumbbell)

Seated Row (Cable)

Bench Press (Touch & Go)

Pendulum Squat

Leg Curl

Tricep Pushdown (Cable)

Bicep Curl (Cable)

Kroc Row

Bench Press (Close Grip)

Chest Supported Row (Machine)

Incline Chest Press (Machine)

Overhead Press (Machine)

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