Strength
Reg Park 5×5
Also known as: reg park · reg park 5x5 · original 5x5 · 5x5 beginner · full body 5x5 · reg park 3 phase
Reg Park's original 5×5 from his 1960 manual, in its three phases of three months each. Phase 1: back extensions, then squats, bench press and deadlifts. Phase 2 adds front squats, the standing press, high pulls and calf raises; Phase 3 adds rows, behind-the-neck presses, curls and lying triceps extensions. One workout three days a week. Every 5×5 is two warmup sets and three working sets at one weight; when you make all three, add 5 lb (2.5 kg).
Beginner
3 days/week
39-week plan
~75–100 min/session
Free to use · auto progression, rest timers & PR tracking built in
Overview
What is Reg Park 5×5?
Reg Park, three-time Mr. Universe and Arnold Schwarzenegger's childhood idol, set out one of the first 5x5 programs in his 1960 manual, Strength & Bulk Training for Weight Lifters and Body Builders. Durata follows the write-up of that manual: three phases, each one workout done three days a week for three months.
Phase 1 is back extensions for 3x10, then back squats, bench press and deadlifts, 5x5 each. Phase 2, his version for bodybuilders, adds front squats, the standing barbell shoulder press, high pulls and standing barbell calf raises for 5x25. Phase 3 adds bent-over rows, behind-the-neck presses, barbell curls and lying triceps extensions for 5x8, with deadlifts dropping to sets of three (still two warmups and three working sets). In Park's 5x5, the first two sets are warmups that get progressively heavier, and the last three are working sets at the same weight.
Who it's for
Is Reg Park 5×5 right for you?
Lifters who want old-school size and strength from a small number of heavy compound lifts and do not mind long sessions. Phase 1 is short; by Phase 3 the workout is eleven lifts, and sessions of two hours or more were normal in Park's day. Sessions take about 75–100 minutes. There are no isolation lifts until Phase 3, six months in.
Progression
How progression works
When you can complete the last three sets of five at a weight, Park adds 5-10 pounds to all five sets; Durata adds 5 lb (2.5 kg), and the two warmups move with the working weight, at 60% and 80% of it. Until then the weight holds, and there is no deload: Park was strongly against training to failure. Back extensions start with no added weight and go up once you make every set. Park rests three to five minutes between the working sets in Phase 1 (Durata sets five, as the weights only climb) and two minutes between sets in Phases 2 and 3.
Linear: +2.5 kg on success, the weight holds if you miss
Durata runs this progression for you — warmups are worked out from your first working set, each session's target carries over from what you logged last time, and the weight moves when you hit or miss the prescribed reps.
The program
Reg Park 5×5 — every set, every session
Grey sets are warmups; their % is of set 1.
Week 13 sessions
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Week 23 sessions
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Week 33 sessions
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Week 43 sessions
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Week 53 sessions
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Week 63 sessions
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Week 73 sessions
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Week 83 sessions
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Week 93 sessions
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Week 103 sessions
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Week 113 sessions
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Week 123 sessions
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Week 134 sessions
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 3×10 | 5:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 5:00 |
Phase 1 · Max Test (optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 1×3 3×1 | 5:00 |
| Bench Press (Barbell) | 1×5 1×3 3×1 | 5:00 |
| Deadlift (Barbell) | 1×5 1×3 3×1 | 5:00 |
Week 143 sessions
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 153 sessions
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 163 sessions
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 173 sessions
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 183 sessions
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 193 sessions
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 203 sessions
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 213 sessions
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 223 sessions
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 233 sessions
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 243 sessions
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 253 sessions
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 264 sessions
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| High Pull (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 2 · Max Test (optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 1×5 1×3 3×1 | 5:00 |
| Squat (Barbell) | 1×5 1×3 3×1 | 5:00 |
| Bench Press (Barbell) | 1×5 1×3 3×1 | 5:00 |
| Overhead Press (Barbell) | 1×5 1×3 3×1 | 5:00 |
| High Pull (Barbell) | 1×5 1×3 3×1 | 5:00 |
| Deadlift (Barbell) | 1×5 1×3 3×1 | 5:00 |
Week 273 sessions
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 283 sessions
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 293 sessions
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 303 sessions
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 313 sessions
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 323 sessions
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 333 sessions
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 343 sessions
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 353 sessions
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 363 sessions
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 373 sessions
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 383 sessions
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Week 394 sessions
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Extension (Weighted Hyperextension) | 4×10 | 2:00 |
| Front Squat | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Squat (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Overhead Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bench Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bent Over Row (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Deadlift (Barbell) | 1×3 @ 60% 1×3 @ 80% 3×3 | 2:00 |
| Behind the Neck Press (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Bicep Curl (Barbell) | 1×5 @ 60% 1×5 @ 80% 3×5 | 2:00 |
| Skullcrusher (Barbell) | 5×8 | 2:00 |
| Standing Calf Raise (Barbell) | 5×25 | 2:00 |
Phase 3 · Max Test (optional)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 1×5 1×3 3×1 | 5:00 |
| Squat (Barbell) | 1×5 1×3 3×1 | 5:00 |
| Overhead Press (Barbell) | 1×5 1×3 3×1 | 5:00 |
| Bench Press (Barbell) | 1×5 1×3 3×1 | 5:00 |
| Bent Over Row (Barbell) | 1×5 1×3 3×1 | 5:00 |
| Deadlift (Barbell) | 1×5 1×3 3×1 | 5:00 |
| Behind the Neck Press (Barbell) | 1×5 1×3 3×1 | 5:00 |
| Bicep Curl (Barbell) | 1×5 1×3 3×1 | 5:00 |
FAQ
Reg Park 5×5 — common questions
How is this different from StrongLifts 5x5?
In Park's 5x5 only three of the five sets are working sets; the first two are warmups that build up to the weight. It is also one workout repeated three times a week rather than two alternating workouts, and it grows through three phases over nine months.
Do I test my max between phases?
Park allows it at the end of each phase: for each lift, a warmup of five and a warmup of three, then three heavier attempts at a single. Take the next four days off, then begin the next phase. It is optional, and Durata puts it in the plan as a Saturday session after each phase's last week.
Why is Phase 2 called the bodybuilders version?
After Phase 1, Park had a different set of exercises for aspiring Olympic weightlifters, with lunges and power cleans. Durata follows the bodybuilding route in Phases 2 and 3.
How long does the whole program take?
Three months for each phase, so about nine months in all: thirteen weeks per phase at three sessions a week.
Is there an app that runs Reg Park 5×5 for you?
Yes. Durata runs Reg Park 5×5 as written, free: the 3-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.
Source: Reg Park — Strength & Bulk Training for Weight Lifters and Body Builders (1960)
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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