Weight Program
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WEEKS 1 - 4 MUSCULAR ENDURANCE TRAINING DAYS 1 & 3 EXERCISE Barbell Bench Press Barbell Millitary Press Bent-Over Dumbbell rows Hammer Curls Dips Wide Grip Pull-Ups
WEEK FOUR
WEEK THREE
WEEK TWO
WEEK 1
MONDAY 5/18
DAYS 2 & 4 EXERCISE
SETS - REPS 3 / 20, 20, 20 3 / 20, 20, 20 3 / 20, 20, 20 2 / 20, 20 Failure Failure
Squats Leg Press Calf Raises Lunges Leg Extensions Leg Curls
SETS - REPS 3 / 20, 20, 20 3 / 20, 20, 20 3 / 20, 20, 20 2 / 20, 20 2 / 20, 20 2 / 20, 20
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
DAY 1
DAY 2
R E S T
DAY 3
DAY 4
MONDAY 5/25
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
DAY 1
DAY 2
R E S T
DAY 3
DAY 4
MONDAY 6/01
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
DAY 1
DAY 2
R E S T
DAY 3
DAY 4
MONDAY 6/08
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
DAY 2
R E S T
DAY 3
DAY 4
DAY 1
WEEKS 5 - 8 POWER & EXPLOSIVENESS TRAINING DAYS 1 & 3 EXERCISE jump squats power cleans squats lunges box steps calf raises W e e k
MONDAY 6/15
DAYS 2 & 4
WEDNESDAY
THURSDAY
FRIDAY
DAY 1
DAY 2
R E S T
DAY 3
DAY 4
MONDAY 6/22
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
DAY 1
DAY 2
R E S T
DAY 3
DAY 4
MONDAY 6/29
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
DAY 1
DAY 2
R E S T
DAY 3
DAY 4
MONDAY 7/06
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
DAY 2
R E S T
DAY 3
DAY 4
6 W e e k 7 W e e k 8
SETS - REPS 10, 10, 10 12, 12, 12 failure 15, 15, 15 failure 12, 12, 12
TUESDAY
5 W e e k
EXERCISE barbell bench press push press wide-grip pull ups reverse curls dips bent-over dumbell rows
SETS - REPS 10, 10, 10 12, 12, 12 8, 8, 8 10, 10, 10 12, 12, 12 20, 20, 20
DAY 1
WEEK FOUR
WEEK THREE
WEEK TWO
WEEK 1
MONDAY 5/18
DAYS 2 & 4 EXERCISE
SETS - REPS 3 / 20, 20, 20 3 / 20, 20, 20 3 / 20, 20, 20 2 / 20, 20 Failure Failure
Squats Leg Press Calf Raises Lunges Leg Extensions Leg Curls
SETS - REPS 3 / 20, 20, 20 3 / 20, 20, 20 3 / 20, 20, 20 2 / 20, 20 2 / 20, 20 2 / 20, 20
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
DAY 1
DAY 2
R E S T
DAY 3
DAY 4
MONDAY 5/25
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
DAY 1
DAY 2
R E S T
DAY 3
DAY 4
MONDAY 6/01
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
DAY 1
DAY 2
R E S T
DAY 3
DAY 4
MONDAY 6/08
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
DAY 2
R E S T
DAY 3
DAY 4
DAY 1
WEEKS 5 - 8 POWER & EXPLOSIVENESS TRAINING DAYS 1 & 3 EXERCISE jump squats power cleans squats lunges box steps calf raises W e e k
MONDAY 6/15
DAYS 2 & 4
WEDNESDAY
THURSDAY
FRIDAY
DAY 1
DAY 2
R E S T
DAY 3
DAY 4
MONDAY 6/22
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
DAY 1
DAY 2
R E S T
DAY 3
DAY 4
MONDAY 6/29
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
DAY 1
DAY 2
R E S T
DAY 3
DAY 4
MONDAY 7/06
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
DAY 2
R E S T
DAY 3
DAY 4
6 W e e k 7 W e e k 8
SETS - REPS 10, 10, 10 12, 12, 12 failure 15, 15, 15 failure 12, 12, 12
TUESDAY
5 W e e k
EXERCISE barbell bench press push press wide-grip pull ups reverse curls dips bent-over dumbell rows
SETS - REPS 10, 10, 10 12, 12, 12 8, 8, 8 10, 10, 10 12, 12, 12 20, 20, 20
DAY 1
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