OKLAHOMA

football

recruit
development
program
 Welcome! You are now part of a team that is a proud member of the Big 12 Conference. You are
being asked to carry on the tradition that came before you. A tradition of winning that was built on
hard work, attention to detail, and sacrifice.

Even though you are now part of this family, you must be accountable for your physical
preparation while you are home. This manual has been designed to introduce you to the following
components of our program:

A. How to use the workout charts & workout cards

B. Lifting warm-up

C. 2 & 3 day in-season lift

D. 2 & 4 day Off-season lift

Upon your arrival you will be evaluated in the following:

- Body Composition
- Physical Assessment
- Performance Indicators
- Strength Indicators

We expect your very best in everything that you do. You will receive our very best in
return. If you have questions please contact us.

Sincerely,

Jerry Schmidt
Director of sports performance University of Oklahoma
WORKOUT
CARDS
&
CHARTS
How To Use Lift Cards
Complete warm up
Complete a light warm up set. prior to lifting.
Then execute the first set with
65% of your 1 RM. Rest 3
minutes then complete set two Week 1 Week 2
with 65% of your 1 RM and so on.
Monday-warm up % reps % reps
Hang Snatch 65 x5 70 x5
Rest 3:00 min 65 x5 70 x5
PAIRING (exercise A1 & A2)
65 x5 70 x5
Complete a light warm up set in 65 x5 70 x5
the front squat. Then do a set of 8 A1: Front Squat 60 x8 60 x8
reps in the front squat with 60% 72 x8 76 x8
for set one, followed by a rest of 1
Pair 1:30 rest 72 x8 76 x8
min 30 sec. Do a set of pull-ups
72 x8 76 x8
for 8 reps. Add weight to the pull
ups if you can complete 8 reps A2: Pull Up + Wt. x8 x8
easily with bodyweight. Rest 1:30 x8 x8
and do 72% for set two in the front x8 x8
squat. Rest 1:30 and repeat your x8 x8
pull-ups. Do this until you have
completed all the sets. Total of 4
working sets each with a 1:30 rest
between every set.

Use the percentage charts in the manual to select your weights for each exercise.
If there is no percentage in the % column then you must make the choice which
weight to use. If you do not know your current 1 Rep Max in a given lift then select
a weight that you can lift for five reps with perfect technique. Complete a set to
failure and use the 1 Rep Max chart to estimate your proper weight.

Estimating 1 RM example:

In our example you complete 200 lbs. for 6 reps in the squat.
On the 1 RM chart 200 lbs. for 6 reps is equal to a 1RM of 235 lbs.
If your lifting card indicates for your work set to be completed with 80% (of 235 lbs.)
then you will use 235 x .80 = 188, rounded up to 190 lbs.
 4 x 12 Chart

Sets 100 110 120 130 140 150 160 170 180 190 200
1 65 70 75 80 90 95 100 105 115 120 125
2 65 70 80 85 90 100 105 110 115 125 130
3 70 75 80 90 95 100 110 115 120 130 135
4 70 75 85 90 100 105 110 120 125 135 140

Sets 210 220 230 240 250 260 270 280 290 300 310
1 130 140 145 150 155 165 170 175 180 190 195
2 135 145 150 155 165 170 175 180 190 195 200
3 140 150 155 160 170 175 180 190 195 205 210
4 145 155 160 170 175 180 190 195 205 210 215

Sets 320 330 340 350 360 370 380 390 400 410 420
1 200 205 215 220 225 230 240 245 250 255 265
2 210 215 220 230 235 240 245 255 260 265 275
3 215 225 230 235 245 250 255 265 270 275 285
4 225 230 240 245 250 260 265 275 280 285 295

Sets 430 440 450 460 470 480 490 500 510 520 530
1 270 275 280 290 295 300 305 315 320 325 330
2 280 285 295 300 305 310 320 325 330 340 345
3 290 295 305 310 315 325 330 340 345 350 360
4 300 310 315 320 330 335 345 350 355 365 370

Sets 540 550 560 570 580 590 600 610 620 630 640
1 340 345 350 355 365 370 375 380 390 395 400
2 350 360 365 370 375 385 390 395 405 410 415
3 365 370 380 385 390 400 405 410 420 425 430
4 380 385 390 400 405 415 420 425 435 440 450

Sets 650 660 670 680 690 700 710 720 730 740 750
1 405 415 420 425 430 440 445 450 455 465 470
2 425 430 435 440 450 455 460 470 475 480 490
3 440 445 450 460 465 475 480 485 495 500 505
4 455 460 470 475 485 490 495 505 510 520 525

* For 3x12 use sets 2-4.

 4 x 10 Chart
Sets 100 110 120 130 140 150 160 170 180 190 200
1 60 65 70 80 85 90 95 100 110 115 120
2 65 70 80 85 90 100 105 110 115 125 130
3 70 75 85 90 100 105 110 120 125 135 140
4 75 85 90 100 105 115 120 130 135 145 150

Sets 210 220 230 240 250 260 270 280 290 300 310
1 125 130 140 145 150 155 160 170 175 180 185
2 135 145 150 155 165 170 175 180 190 195 200
3 145 155 160 170 175 180 190 195 205 210 215
4 160 165 175 180 190 195 205 210 220 225 235

Sets 320 330 340 350 360 370 380 390 400 410 420
1 190 200 205 210 215 220 230 235 240 245 250
2 210 215 220 230 235 240 245 255 260 265 275
3 225 230 240 245 250 260 265 275 280 285 295
4 240 250 255 265 270 280 285 295 300 310 315

Sets 430 440 450 460 470 480 490 500 510 520 530
1 260 265 270 275 280 290 295 300 305 310 320
2 280 285 295 300 305 310 320 325 330 340 345
3 300 310 315 320 330 335 345 350 355 365 370
4 325 330 340 345 355 360 370 375 385 390 400

Sets 540 550 560 570 580 590 600 610 620 630 640
1 325 330 335 340 350 355 360 365 370 380 385
2 350 360 365 370 375 385 390 395 405 410 415
3 380 385 390 400 405 415 420 425 435 440 450
4 405 415 420 430 435 445 450 460 465 475 480

Sets 650 660 670 680 690 700 710 720 730 740 750
1 390 395 400 410 415 420 425 430 440 445 450
2 425 430 435 440 450 455 460 470 475 480 490
3 455 460 470 475 485 490 495 505 510 520 525
4 490 495 505 510 520 525 535 540 550 555 565

* For 3x10 use sets 2-4.

 4 x 8 Chart
Sets 100 110 120 130 140 150 160 170 180 190 200
1 65 70 75 80 90 95 100 105 115 120 125
2 70 75 80 90 95 100 110 115 120 130 135
3 75 80 90 95 100 110 115 125 130 140 145
4 80 85 95 100 110 115 125 135 140 150 155

Sets 210 220 230 240 250 260 270 280 290 300 310
1 130 140 145 150 160 165 170 175 185 190 195
2 145 150 155 165 170 175 185 190 195 205 210
3 155 160 170 175 185 190 195 205 210 220 225
4 165 170 180 185 195 205 210 220 225 235 240

Sets 320 330 340 350 360 370 380 390 400 410 420
1 200 210 215 220 225 235 240 245 250 260 265
2 220 225 230 240 245 250 260 265 270 280 285
3 235 240 250 255 265 270 275 285 290 300 305
4 250 255 265 275 280 290 295 305 310 320 330

Sets 430 440 450 460 470 480 490 500 510 520 530
1 270 275 285 290 295 300 310 315 320 330 335
2 290 300 305 315 320 325 335 340 345 355 360
3 315 320 330 335 345 350 360 365 370 380 385
4 335 345 350 360 365 375 380 390 400 405 415

Sets 540 550 560 570 580 590 600 610 620 630 640
1 340 345 355 360 365 370 380 385 390 395 405
2 365 375 380 390 395 400 410 415 420 430 435
3 395 400 410 415 425 430 440 445 455 460 465
4 420 430 435 445 450 460 470 475 485 490 500

Sets 650 660 670 680 690 700 710 720 730 740 750
1 410 415 420 430 435 440 445 455 460 465 475
2 440 450 455 460 470 475 485 490 495 505 510
3 475 480 490 495 505 510 520 525 535 540 550
4 505 515 525 530 540 545 555 560 570 575 585

* For 3x8 use sets 2-4.

 4 x 6 Chart
Sets 100 110 120 130 140 150 160 170 180 190 200
1 65 75 80 85 90 100 105 110 120 125 130
2 70 80 85 90 100 105 115 120 130 135 140
3 75 85 90 100 110 115 125 130 140 145 155
4 80 90 100 105 115 125 130 140 150 155 165

Sets 210 220 230 240 250 260 270 280 290 300 310
1 140 145 150 160 165 170 180 185 190 200 205
2 150 155 165 170 180 185 190 200 205 215 220
3 160 170 175 185 195 200 210 215 225 230 240
4 170 180 190 195 205 215 220 230 240 245 255

Sets 320 330 340 350 360 370 380 390 400 410 420
1 210 220 225 230 240 245 250 255 265 270 275
2 225 235 240 250 255 265 270 275 285 290 300
3 245 255 260 270 275 285 295 300 310 315 325
4 260 270 280 285 295 305 310 320 330 335 345

Sets 430 440 450 460 470 480 490 500 510 520 530
1 285 290 295 305 310 315 325 330 335 345 350
2 305 310 320 325 335 340 350 355 360 370 375
3 330 340 345 355 360 370 375 385 395 400 410
4 355 360 370 375 385 395 400 410 420 425 435

Sets 540 550 560 570 580 590 600 610 620 630 640
1 355 365 370 375 385 390 395 405 410 415 420
2 385 390 400 405 410 420 425 435 440 445 455
3 415 425 430 440 445 455 460 470 475 485 495
4 445 450 460 465 475 485 490 500 510 515 525

Sets 650 660 670 680 690 700 710 720 730 740 750
1 430 435 440 450 455 460 470 475 480 490 495
2 460 470 475 485 490 495 505 510 520 525 535
3 500 510 515 525 530 540 545 555 560 570 580
4 535 540 550 560 565 575 580 590 600 605 615

* For 3x5 use sets 2-4.

 4 x 5 Chart
Sets 100 110 120 130 140 150 160 170 180 190 200
1 70 75 85 90 100 105 110 120 125 135 140
2 75 85 90 100 105 115 120 130 135 145 150
3 80 85 95 100 110 115 125 135 140 150 155
4 85 95 100 110 120 130 135 145 155 160 170

Sets 210 220 230 240 250 260 270 280 290 300 310
1 145 155 160 170 175 180 190 195 205 210 215
2 160 165 175 180 190 195 205 210 220 225 235
3 165 170 180 185 195 205 210 220 225 235 240
4 180 185 195 205 215 220 230 240 245 255 265

Sets 320 330 340 350 360 370 380 390 400 410 420
1 225 230 240 245 250 260 265 275 280 285 295
2 240 250 255 265 270 280 285 295 300 310 315
3 250 255 265 275 280 290 295 305 310 320 330
4 270 280 290 300 305 315 325 330 340 350 355

Sets 430 440 450 460 470 480 490 500 510 520 530
1 300 310 315 320 330 335 345 350 355 365 370
2 325 330 340 345 355 360 370 375 385 390 400
3 335 345 350 360 365 375 380 390 400 405 415
4 365 375 385 390 400 410 415 425 435 440 450

Sets 540 550 560 570 580 590 600 610 620 630 640
1 380 385 390 400 405 415 420 425 435 440 450
2 405 415 420 430 435 445 450 460 465 475 480
3 420 430 435 445 450 460 470 475 485 490 500
4 460 470 475 485 495 500 510 520 525 535 545

Sets 650 660 670 680 690 700 710 720 730 740 750
1 455 460 470 475 485 490 495 505 510 520 525
2 490 495 505 510 520 525 535 540 550 555 565
3 505 515 525 530 540 545 555 560 570 575 585
4 555 560 570 580 585 595 605 610 620 630 640

* For 3x6 use sets 2-4.

 4 x 4 Chart
Sets 100 110 120 130 140 150 160 170 180 190 200
1 75 80 85 95 100 110 115 125 130 140 145
2 80 85 95 100 110 115 125 130 140 145 155
3 85 90 100 105 115 125 130 140 150 155 165
4 90 95 105 115 125 130 140 150 160 165 175

Sets 210 220 230 240 250 260 270 280 290 300 310
1 150 160 165 175 180 190 195 205 210 220 225
2 165 170 180 185 195 200 210 215 225 235 240
3 175 180 190 200 205 215 225 230 240 250 255
4 185 195 200 210 220 230 235 245 255 265 270

Sets 320 330 340 350 360 370 380 390 400 410 420
1 230 240 245 255 260 270 275 285 290 295 305
2 250 255 265 270 280 285 295 300 310 320 325
3 265 270 280 290 295 305 315 320 330 340 345
4 280 290 300 305 315 325 335 340 350 360 370

Sets 430 440 450 460 470 480 490 500 510 520 530
1 310 320 325 335 340 350 355 365 370 375 385
2 335 340 350 355 365 370 380 390 395 405 410
3 355 365 370 380 390 395 405 415 420 430 435
4 375 385 395 405 410 420 430 440 445 455 465

Sets 540 550 560 570 580 590 600 610 620 630 640
1 390 400 405 415 420 430 435 440 450 455 465
2 420 425 435 440 450 455 465 475 480 490 495
3 445 455 460 470 480 485 495 505 510 520 530
4 475 480 490 500 510 515 525 535 545 550 560

Sets 650 660 670 680 690 700 710 720 730 740 750
1 470 480 485 495 500 510 515 520 530 535 545
2 505 510 520 525 535 545 550 560 565 575 580
3 535 545 555 560 570 580 585 595 600 610 620
4 570 580 585 595 605 615 620 630 640 650 655

* For 3x3 use sets 2-4.

 4 x 3 Chart
Sets 100 110 120 130 140 150 160 170 180 190 200
1 75 85 90 100 105 115 120 130 135 145 150
2 80 90 95 105 110 120 130 135 145 150 160
3 85 95 100 110 120 130 135 145 155 160 170
4 90 100 110 115 125 135 145 155 160 170 180

Sets 210 220 230 240 250 260 270 280 290 300 310
1 160 165 175 180 190 195 205 210 220 225 235
2 170 175 185 190 200 210 215 225 230 240 250
3 180 185 195 205 215 220 230 240 245 255 265
4 190 200 205 215 225 235 245 250 260 270 280

Sets 320 330 340 350 360 370 380 390 400 410 420
1 240 250 255 265 270 280 285 295 300 310 315
2 255 265 270 280 290 295 305 310 320 330 335
3 270 280 290 300 305 315 325 330 340 350 355
4 290 295 305 315 325 335 340 350 360 370 380

Sets 430 440 450 460 470 480 490 500 510 520 530
1 325 330 340 345 355 360 370 375 385 390 400
2 345 350 360 370 375 385 390 400 410 415 425
3 365 375 385 390 400 410 415 425 435 440 450
4 385 395 405 415 425 430 440 450 460 470 475

Sets 540 550 560 570 580 590 600 610 620 630 640
1 405 415 420 430 435 445 450 460 465 475 480
2 430 440 450 455 465 470 480 490 495 505 510
3 460 470 475 485 495 500 510 520 525 535 545
4 485 495 505 515 520 530 540 550 560 565 575

Sets 650 660 670 680 690 700 710 720 730 740 750
1 490 495 505 510 520 525 535 540 550 555 565
2 520 530 535 545 550 560 570 575 585 590 600
3 555 560 570 580 585 595 605 610 620 630 640
4 585 595 605 610 620 630 640 650 655 665 675
 One Rep Max Chart
1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
REPS 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180
1 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180
2 95 100 105 110 115 120 125 130 135 140 145 145 150 155 160 165 170
3 90 95 100 105 110 115 120 125 130 135 140 145 145 150 155 160 165
4 90 95 95 100 105 110 115 120 125 130 135 135 140 145 150 155 160
5 85 90 95 100 105 110 110 115 120 125 130 135 140 145 145 150 155
6 85 90 95 95 100 105 110 115 120 125 125 130 135 140 145 150 150
7 85 85 90 95 100 105 110 110 115 120 125 130 135 135 140 145 150
8 80 85 90 95 95 100 105 110 115 115 120 125 130 135 140 140 145
9 80 80 85 90 95 100 100 105 110 115 115 120 125 130 135 135 140
10 75 80 85 85 90 95 100 105 105 110 115 120 120 125 130 135 135

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
REPS 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265
1 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265
2 175 180 185 190 195 200 205 210 215 220 225 230 235 240 240 245 250
3 170 175 180 185 190 195 200 200 205 210 215 220 225 230 235 240 245
4 165 170 175 175 180 185 190 195 200 205 210 210 215 220 225 230 235
5 160 165 170 175 175 180 185 190 195 200 205 210 210 215 220 225 230
6 155 160 165 170 175 175 180 185 190 195 200 205 205 210 215 220 225
7 155 160 160 165 170 175 180 185 185 190 195 200 205 210 210 215 220
8 150 155 160 160 165 170 175 180 180 185 190 195 200 205 205 210 215
9 145 150 150 155 160 165 170 170 175 180 185 185 190 195 200 205 205
10 140 145 150 150 155 160 165 165 170 175 180 180 185 190 195 200 200

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
REPS 270 275 280 285 290 295 300 305 310 315 320 325 330 335 340 345 350
1 270 275 280 285 290 295 300 305 310 315 320 325 330 335 340 345 350
2 255 260 265 270 275 280 285 290 295 300 305 310 315 320 325 330 335
3 250 255 260 260 265 270 275 280 285 290 295 300 305 310 315 315 320
4 240 245 250 250 255 260 265 270 275 280 285 290 290 295 300 305 310
5 235 240 240 245 250 255 260 265 270 270 275 280 285 290 295 300 305
6 230 230 235 240 245 250 255 260 260 265 270 275 280 285 285 290 295
7 225 230 230 235 240 245 250 255 255 260 265 270 275 280 280 285 290
8 220 225 225 230 235 240 245 245 250 255 260 265 265 270 275 280 285
9 210 215 220 220 225 230 235 240 240 245 250 255 255 260 265 270 275
10 205 210 215 215 220 225 230 230 235 240 245 245 250 255 260 260 265
 One Rep Max Chart
1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
REPS 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435
1 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435
2 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415
3 325 330 335 340 345 350 355 360 365 370 375 375 380 385 390 395 400
4 315 320 325 325 330 335 340 345 350 355 360 365 365 370 375 380 385
5 305 310 315 320 325 330 335 335 340 345 350 355 360 365 370 370 375
6 300 305 310 315 315 320 325 330 335 340 340 345 350 355 360 365 370
7 295 300 305 305 310 315 320 325 330 330 335 340 345 350 355 355 360
8 290 290 295 300 305 310 310 315 320 325 330 330 335 340 345 350 350
9 275 280 285 290 295 295 300 305 310 310 315 320 325 330 330 335 340
10 270 275 275 280 285 290 295 295 300 305 310 310 315 320 325 325 330

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
REPS 440 455 460 465 470 475 480 485 490 495 500 505 510 515 520 525 530
1 440 455 460 465 470 475 480 485 490 495 500 505 510 515 520 525 530
2 420 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500 505
3 405 420 425 430 430 435 440 445 450 455 460 465 470 475 480 485 490
4 390 405 405 410 415 420 425 430 435 440 445 445 450 455 460 465 470
5 380 395 400 400 405 410 415 420 425 430 435 435 440 445 450 455 460
6 370 385 390 395 395 400 405 410 415 420 425 425 430 435 440 445 450
7 365 380 380 385 390 395 400 405 405 410 415 420 425 425 430 435 440
8 355 370 375 375 380 385 390 395 395 400 405 410 415 415 420 425 430
9 345 355 360 365 365 370 375 380 380 385 390 395 400 400 405 410 415
10 335 345 350 355 355 360 365 370 370 375 380 385 390 390 395 400 405
 Percentage Chart
1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
% 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180
100 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180
96 95 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175
94 95 100 105 110 115 120 120 125 130 135 140 145 150 155 160 165 170
92 90 95 100 105 110 115 120 125 130 135 140 145 145 150 155 160 165
90 90 95 100 105 110 115 115 120 125 130 135 140 145 150 155 160 160
88 90 90 95 100 105 110 115 120 125 130 130 135 140 145 150 155 160
86 85 90 95 100 105 110 110 115 120 125 130 135 140 140 145 150 155
84 85 90 90 95 100 105 110 115 120 120 125 130 135 140 145 145 150
82 80 85 90 95 100 105 105 110 115 120 125 125 130 135 140 145 150
80 80 85 90 90 95 100 105 110 110 115 120 125 130 130 135 140 145
78 80 80 85 90 95 100 100 105 110 115 115 120 125 130 135 135 140
76 75 80 85 85 90 95 100 105 105 110 115 120 120 125 130 135 135
74 75 80 80 85 90 95 95 100 105 105 110 115 120 120 125 130 135
72 70 75 80 85 85 90 95 95 100 105 110 110 115 120 120 125 130
70 70 75 75 80 85 90 90 95 100 100 105 110 110 115 120 125 125
65 65 70 70 75 80 80 85 90 90 95 100 100 105 105 110 115 115
60 60 65 65 70 70 75 80 80 85 85 90 95 95 100 100 105 110

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
% 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265
100 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265
96 180 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255
94 175 180 185 190 195 195 200 205 210 215 220 225 230 235 240 245 250
92 170 175 180 185 190 195 200 200 205 210 215 220 225 230 235 240 245
90 165 170 175 180 185 190 195 200 205 205 210 215 220 225 230 235 240
88 165 165 170 175 180 185 190 195 200 200 205 210 215 220 225 230 235
86 160 165 170 170 175 180 185 190 195 200 200 205 210 215 220 225 230
84 155 160 165 170 170 175 180 185 190 195 195 200 205 210 215 220 225
82 150 155 160 165 170 170 175 180 185 190 195 195 200 205 210 215 215
80 150 150 155 160 165 170 170 175 180 185 190 190 195 200 205 210 210
78 145 150 150 155 160 165 170 170 175 180 185 185 190 195 200 205 205
76 140 145 150 150 155 160 165 165 170 175 180 180 185 190 195 200 200
74 135 140 145 150 150 155 160 165 165 170 175 180 180 185 190 190 195
72 135 135 140 145 150 150 155 160 160 165 170 175 175 180 185 185 190
70 130 135 135 140 145 145 150 155 160 160 165 170 170 175 180 180 185
65 120 125 125 130 135 135 140 145 145 150 155 155 160 165 165 170 170
60 110 115 115 120 125 125 130 130 135 140 140 145 145 150 155 155 160
Page 15
14
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Percentage Chart
1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
% 270 275 280 285 290 295 300 305 310 315 320 325 330 335 340 345 350

100 270 275 280 285 290 295 300 305 310 315 320 325 330 335 340 345 350
adfdsf
96 260 265 270 275 280 285 290 295 300 300 305 310 315 320 325 330 335
94
ppp 255 260 265 270 275 275 280 285 290 295 300 305 310 315 320 325 330
92 250 255 260 260 265 270 275 280 285 290 295 300 305 310 315 315 320
age
90 245 250 250 255 260 265 270 275 280 285 290 295 295 300 305 310 315
Page
88 240 240 245 250 255 260 265 270 275 275 280 285 290 295 300 305 310
86 230 235 240 245 250 255 260 260 265 270 275 280 285 290 290 295 300
84 225 230 235 240 245 250 250 255 260 265 270 275 275 280 285 290 295
82 220 225 230 235 240 240 245 250 255 260 260 265 270 275 280 285 285
80 215 220 225 230 230 235 240 245 250 250 255 260 265 270 270 275 280
78 210 215 220 220 225 230 235 240 240 245 250 255 255 260 265 270 275
76 205 210 215 215 220 225 230 230 235 240 245 245 250 255 260 260 265
74 200 205 205 210 215 220 220 225 230 235 235 240 245 250 250 255 260
72 195 200 200 205 210 210 215 220 225 225 230 235 240 240 245 250 250
70 190 195 195 200 205 205 210 215 215 220 225 230 230 235 240 240 245
65 175 180 180 185 190 190 195 200 200 205 210 210 215 220 220 225 230
60 160 165 170 170 175 175 180 185 185 190 190 195 200 200 205 205 210

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
% 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435

100 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435
96 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420
94 335 340 345 350 355 355 360 365 370 375 380 385 390 395 400 405 410
92 325 330 335 340 345 350 355 360 365 370 375 375 380 385 390 395 400
90 320 325 330 335 340 340 345 350 355 360 365 370 375 380 385 385 390
88 310 315 320 325 330 335 340 345 350 350 355 360 365 370 375 380 385
86 305 310 315 320 325 325 330 335 340 345 350 355 355 360 365 370 375
84 300 300 305 310 315 320 325 330 330 335 340 345 350 355 355 360 365
82 290 295 300 305 310 310 315 320 325 330 330 335 340 345 350 355 355
80 285 290 290 295 300 305 310 310 315 320 325 330 330 335 340 345 350
78 275 280 285 290 295 295 300 305 310 310 315 320 325 330 330 335 340
76 270 275 275 280 285 290 295 295 300 305 310 310 315 320 325 325 330
74 265 265 270 275 280 280 285 290 290 295 300 305 305 310 315 320 320
72 255 260 265 265 270 275 275 280 285 290 290 295 300 300 305 310 315
70 250 250 255 260 265 265 270 275 275 280 285 285 290 295 300 300 305
65 230 235 235 240 245 245 250 255 255 260 265 265 270 275 275 280 285
60 215 215 220 220 225 230 230 235 235 240 245 245 250 250 255 260 260
 Percentage Chart
1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
% 440 445 450 455 460 465 470 475 480 485 490 495 500 505 510 515 520
100 440 445 450 455 460 465 470 475 480 485 490 495 500 505 510 515 520
96 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500
94 415 420 425 430 430 435 440 445 450 455 460 465 470 475 480 485 490
92 405 410 415 420 425 430 430 435 440 445 450 455 460 465 470 475 480
90 395 400 405 410 415 420 425 430 430 435 440 445 450 455 460 465 470
88 385 390 395 400 405 410 415 420 420 425 430 435 440 445 450 455 460
86 380 385 385 390 395 400 405 410 415 415 420 425 430 435 440 445 445
84 370 375 380 380 385 390 395 400 405 405 410 415 420 425 430 435 435
82 360 365 370 375 375 380 385 390 395 400 400 405 410 415 420 420 425
80 350 355 360 365 370 370 375 380 385 390 390 395 400 405 410 410 415
78 345 345 350 355 360 365 365 370 375 380 380 385 390 395 400 400 405
76 335 340 340 345 350 355 355 360 365 370 370 375 380 385 390 390 395
74 325 330 335 335 340 345 350 350 355 360 365 365 370 375 375 380 385
72 315 320 325 330 330 335 340 340 345 350 355 355 360 365 365 370 375
70 310 310 315 320 320 325 330 335 335 340 345 345 350 355 355 360 365
65 285 290 295 295 300 300 305 310 310 315 320 320 325 330 330 335 340
60 265 265 270 275 275 280 280 285 290 290 295 295 300 305 305 310 310

1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM 1RM
% 525 530 535 540 545 550 555 560 565 570 575 580 585 590 595 600 605
100 525 530 535 540 545 550 555 560 565 570 575 580 585 590 595 600 605
96 505 510 515 520 525 530 535 540 540 545 550 555 560 565 570 575 580
94 495 500 505 510 510 515 520 525 530 535 540 545 550 555 560 565 570
92 485 490 490 495 500 505 510 515 520 525 530 535 540 545 545 550 555
90 475 475 480 485 490 495 500 505 510 515 520 520 525 530 535 540 545
88 460 465 470 475 480 485 490 495 495 500 505 510 515 520 525 530 530
86 450 455 460 465 470 475 475 480 485 490 495 500 505 505 510 515 520
84 440 445 450 455 460 460 465 470 475 480 485 485 490 495 500 505 510
82 430 435 440 445 445 450 455 460 465 465 470 475 480 485 490 490 495
80 420 425 430 430 435 440 445 450 450 455 460 465 470 470 475 480 485
78 410 415 415 420 425 430 435 435 440 445 450 450 455 460 465 470 470
76 400 405 405 410 415 420 420 425 430 435 435 440 445 450 450 455 460
74 390 390 395 400 405 405 410 415 420 420 425 430 435 435 440 445 450
72 380 380 385 390 390 395 400 405 405 410 415 420 420 425 430 430 435
70 370 370 375 380 380 385 390 390 395 400 405 405 410 415 415 420 425
65 340 345 350 350 355 360 360 365 365 370 375 375 380 385 385 390 395
60 315 320 320 325 325 330 335 335 340 340 345 350 350 355 355 360 365
 PRE LIFT
WARM UPS &
TORSO
TRAINING
 2 Day Lift Warm Up
Da y 1

agi l i t y l adder s x 4

knee grab hip thrust 1 x 10

hangi ng l eg r ai s e 2 x 10
of f ben c h obl i ques 2 x 10
over head s q ua t 1 x 10

Da y 2
dot drills 4 x 6 sec .
front bridge x 30 s e c .
c r un c h + e x t ensi on 2 x 10
seat ed plat e t w ist 1 x 12
m anual ne c k 1 x 6

4 Day Lift Warm Up

Day 1 Day 3

agi l i t y l adder s x 4 agi l i t y l adder s x 4

knee grab hip thrust 1 x 10 dead bug 1 x 10
hangi ng l eg r ai s e 2 x 10 hangi ng c r un c h 2 x 10
of f ben c h obl i ques 2 x 10 side hip t hrust 2 x 10
over head s q ua t eaxeae
1 10 over head s q ua t 1 x 10

Day 2 Day 4
dot drills 4 x 6 sec . dot drills 4 x 6 sec .
front bridge x 30 s e c . side bridge x 30 s e c .
c r un c h + e x t ensi on 2 x 10 toe touch 2 x 15
seat ed plat e t w ist x 12 t or so r o t a t i on x 10
m anual nec k 1 x 6 m anual nec k 1 x 6
Page 18

OFF SEASON
LIFT
2 DAY
Developmental Phase I
*complete warm up sets prior to each exercise
2 Day Workout

Week 1 Week 2 Week 3

Day One-warm up % reps % reps % reps
Hang Clean 60 x5 65 x5 70 x5
rest 3:00 min 65 x5 70 x5 75 x5
70 x5 75 x5 75 x5
75 x5 75 x5 75 x5
Front Squat 60 x8 65 x8 65 x8
rest 3:00 min 65 x8 70 x8 70 x8
70 x8 75 x8 75 x8
75 x8 75 x8 78 x8
Bench Press 60 x12 65 x10 70 x10
rest 3:00 min 65 x12 70 x10 75 x10
70 x12 75 x10 75 x10
70 x12
Pull Up BW xmax BW xmax BW xmax
BW xmax BW xmax BW xmax
BW xmax BW xmax BW xmax
Standing BB Military Press 65 x12 68 x10 70 x10
65 x12 68 x10 70 x10
65 x12 68 x10 70 x10
65 x12
Stability Ball BW x12 BW x10 BW x10
Leg curl BW x12 BW x10 BW x10
BW x12 BW x10 BW x10

Day Two-warm up % reps % reps % reps

Box Jump BW x5 BW x5 BW x5
rest 3:00 min BW x5 BW x5 BW x5
BW x5 BW x5 BW x5
BW x5 BW x5 BW x5
Dumbbell Lunge 60 x8 62 x8 65 x8
(each leg) 62 x8 65 x8 68 x8
65 x8 68 x8 70 x8
Incline Bench Press 60 x12 65 x10 70 x10
rest 3:00 min 65 x12 70 x10 75 x10
70 x12 75 x10 75 x10
70 x12
Barbell Row 60 x12 62 x10 65 x10
60 x12 62 x10 65 x10
60 x12 62 x10 65 x10
Close Grip Bench Press 60 x12 62 x10 65 x10
60 x12 62 x10 65 x10
60 x12 62 x10 65 x10
Back Extension BW x10 BW x10 BW x10
BW x10 BW x10 BW x10
BW x10 BW x10 BW x10
Developmental Phase II
*complete warm up sets prior to each exercise 2 Day Workout
Week 4 Week 5 Week 6
Day One-warm up % reps % reps % reps
Hang Clean 70 x4 70 x4 75 x4
rest 3:00 min 75 x4 75 x4 80 x4
80 x4 80 x4 85 x4
80 x4 85 x4 85 x4
Front squat 65 x6 70 x6 75 x5
rest 3:00 min 70 x6 75 x6 78 x5
75 x6 80 x6 80 x5
80 x6 80 x6 82 x5
Bench Press 70 x8 70 x8 70 x6
rest 3:00 min 75 x8 75 x8 75 x6
78 x8 78 x8 80 x6
78 x8 80 x8 82 x6
Pull Up + Wt. + weight x8 + weight x8 + weight x8
+ weight x8 + weight x8 + weight x8
+ weight x8 + weight x8 + weight x8
Standing BB Military Press 72 x8 75 x8 78 x6
72 x8 75 x8 78 x6
72 x8 75 x8 78 x6
72 x8 75 x8 78 x6
Stability Ball Leg curl BW x8 BW x8 BW x6
BW x8 BW x8 BW x6
BW x8 BW x8 BW x6
BW x8 BW x8 BW x6

Day Two-warm up % reps % reps % reps

Box Jump BW x4 BW x4 BW x4
rest 3:00 min BW x4 BW x4 BW x4
BW x4 BW x4 BW x4
BW x4 BW x4 BW x4
Dumbbell Lunge 68 x6 70 x6 72 x6
(each leg) 70 x6 72 x6 75 x6
72 x6 75 x6 78 x6
Incline Bench Press 70 x8 70 x8 70 x6
rest 3:00 min 75 x8 75 x8 75 x6
78 x8 78 x8 80 x6
78 x8 80 x8 82 x6
Barbell Row 68 x8 70 x8 72 x8
68 x8 70 x8 72 x8
68 x8 70 x8 72 x8
Close Grip Bench Press 68 x10 70 x10 72 x8
68 x10 70 x10 72 x8
68 x10 70 x10 72 x8
Back Extension BW x12 BW x12 BW x12
BW x12 BW x12 BW x12
BW x12 BW x12 BW x12
Developmental Phase III
*complete warm up sets prior to each exercise 2 Day Workout

Week 7 Week 8 Week 9

Day One-warm up % reps % reps % reps
Hang Clean 80 x3 80 x3 85 x3
rest 3:00 min 85 x3 85 x3 88 x3
88 x3 88 x3 90 x3
88 x3 90 x3 92 x3
Front Squat 75 x5 78 x4 80 x4
rest 3:00 min 80 x5 80 x4 85 x4
82 x5 85 x4 88 x4
85 x5 88 x4 90 x4
Bench Press 75 x6 78 x4 80 x4
rest 3:00 min 80 x6 80 x4 85 x4
82 x6 85 x4 88 x4
82 x6 88 x4 90 x4
Pull Up + Wt. + weight x6 + weight x6 + weight x6
+ weight x6 + weight x6 + weight x6
+ weight x6 + weight x6 + weight x6
Standing BB Military Press 80 x6 82 x4 85 x4
80 x6 82 x4 85 x4
80 x6 82 x4 85 x4
80 x6 82 x4 85 x4
Stability Ball Leg Curl BW x6 BW x5 BW x5
BW x6 BW x5 BW x5
BW x6 BW x5 BW x5

Day Two-warm up % reps % reps % reps

Box Jump BW add x3 + height x3 + height x3
rest 3:00 min BW add
height x3 + height x3 + height x3
BW add
height x3 + height x3 + height x3
BW add
height x3 + height x3 + height x3
Dumbbell Lunge 75
height x5 78 x5 80 x5
(each leg) 78 x5 80 x5 82 x5
80 x5 82 x5 85 x5
Incline Bench Press 75 x6 78 x4 80 x4
rest 3:00 min 80 x6 80 x4 85 x4
82 x6 85 x4 88 x4
82 x6 88 x4 90 x4
Barbell Row 75 x6 78 x6 80 x6
75 x6 78 x6 80 x6
75 x6 78 x6 80 X6
Close Grip Bench Press 75 x8 78 x6 80 x6
75 x8 78 x6 80 x6
75 x8 78 x6 80 x6
Back Extension BW x15 BW x15 BW x15
BW x15 BW x15 BW x15
BW x15 BW x15 BW x15
OFF SEASON
LIFT
4 DAY
 Developmental Phase I
*complete warm up sets prior to each exercise 4 Day Workout
Page 22 Week 1 Week 2 Week 3 Week 1 Week 2 Week 3
Monday-warm up % reps % reps % reps Thursday-warm up % reps % reps % reps
Hang Clean 60 x5 65 x5 70 x5 Hang Clean 60 x5 65 x5 60 x5
rest 3:00 min 65 x5 70 x5 75 x5 rest 3:00 min 65 x5 70 x5 65 x5
70 x5 75 x5 75 x5 70 x5 70 x5 70 x5
75 x5 75 x5 75 x5 70 x5 70 x5 75 x5
Front Squat 60 x8 65 x8 65 x8 Front Squat 60 x8 60 x8 60 x8
rest 3:00 min 65 x8 70 x8 70 x8 rest 3:00 min 60 x8 60 x8 65 x8
70 x8 75 x8 75 x8 65 x8 65 x8 70 x8
75 x8 75 x8 78 x8 65 x8 70 x8 73 x8
Pull Up BW xmax BW xmax BW xmax Reverse Grip Pulldown + WT x12 + WT x10 + WT x10
BW xmax BW xmax BW xmax + WT x12 + WT x10 + WT x10
BW xmax BW xmax BW xmax + WT x12 + WT x10 + WT x10
Dumbbell Lunge 60 x10 62 x10 65 x10 Dumbbell Split Squat 75 x5 78 x5 80 x5
(each leg) 60 x10 62 x10 65 x10 (each leg) 75 x5 78 x5 80 x5
60 x10 62 x10 65 x10 75 x5 78 x5 80 x5
Dumbbell Row 60 x12 62 x10 65 x10 Barbell Row 60 x12 62 x10 65 x10
60 x12 62 x10 65 x10 60 x12 62 x10 65 x10
60 x12 62 x10 65 x10 60 x12 62 x10 65 x10
60 x12
Barbell Curl + WT 3x12 + WT 3x12 + WT 3x12 Dumbbell Curl + WT 3x12 + WT 3x12 + WT 3x12

Tuesday-warm up % reps % reps % reps Friday-warm up % reps % reps % reps

Bench Press 60 x12 65 x10 70 x10 Incline Bench Press 60 x12 65 x10 70 x10
rest 3:00 min 65 x12 70 x10 75 x10 rest 3:00 min 65 x12 70 x10 75 x10
70 x12 75 x10 75 x10 70 x12 75 x10 75 x10
70 x12 70 x12
Back Extension BW x10 BW x10 BW x10 Back Extension BW x10 BW x10 BW x10
BW x10 BW x10 BW x10 BW x10 BW x10 BW x10
BW x10 BW x10 BW x10 BW x10 BW x10 BW x10
Standing BB Military Press 65 x12 68 x10 70 x10 Standing DB Military Press 60 x12 62 x10 65 x10
65 x12 68 x10 70 x10 60 x12 62 x10 65 x10
65 x12 68 x10 70 x10 60 x12 62 x10 65 x10
65 x12 60 x12
Leg Curl + WT x12 + WT x10 + WT x10 Leg Curl + WT x12 + WT x10 + WT x10
+ WT x12 + WT x10 + WT x10 + WT x12 + WT x10 + WT x10
+ WT x12 + WT x10 + WT x10 + WT x12 + WT x10 + WT x10
Close Grip Bench Press 60 x12 62 x10 65 x10 Dips + wt xmax + wt xmax + wt xmax
60 x12 62 x10 65 x10 + wt xmax + wt xmax + wt xmax
60 x12 62 x10 65 x10 BW xmax BW xmax BW xmax
Developmental Phase II
*complete warm up sets prior to each exercise 4 Day Workout
Week 4 Week 5 Week 6 Week 4 Week 5 Week 6
Monday-warm up % reps % reps % reps Thursday-warm up % reps % reps % reps
Hang Clean 70 x4 70 x4 75 x4 Hang Clean 65 x4 70 x4 70 x4
rest 3:00 min 75 x4 75 x4 80 x4 rest 3:00 min 70 x4 75 x4 75 x4
80 x4 80 x4 85 x4 75 x4 78 x4 78 x4
80 x4 85 x4 85 x4 78 x4 78 x4 80 x4
Front Squat 70 x6 75 x6 75 x5 Front Squat 68 x6 70 x6 70 x5
rest 3:00 min 75 x6 78 x6 78 x5 rest 3:00 min 70 x6 72 x6 72 x5
78 x6 80 x6 80 x5 72 x6 75 x6 75 x5
80 x6 80 x6 82 x5 75 x6 75 x6 80 x5
Pull Up + WT xmax + WT xmax + WT xmax Reverse Grip Pulldown + WT x8 + WT x8 + WT x6
+ WT xmax + WT xmax + WT xmax + WT x8 + WT x8 + WT x6
+ WT xmax + WT xmax + WT xmax + WT x8 + WT x8 + WT x6
Dumbbell Lunge 68 x8 70 x8 72 x6 Single Leg Squat BW x6 BW x7 BW x8
(each leg) 68 x8 70 x8 72 x6 (each leg) BW x6 BW x7 BW x8
68 x8 70 x8 72 x6 BW x6 BW x7 BW x8
Dumbbell Row 68 x8 70 x8 72 x8 Barbell Row 68 x8 70 x8 72 x8
68 x8 70 x8 72 x8 68 x8 70 x8 72 x8
68 x8 70 x8 72 x8 68 x8 70 x8 72 x8
Barbell Curl + WT 3x10 + WT 3x10 + WT 3x8 Dumbbell Curl + WT 3x10 + WT 3x10 + WT 3x8

Tuesday-warm up % reps % reps % reps Friday-warm up % reps % reps % reps

Bench Press 70 x8 70 x8 70 x6 Incline Bench Press 70 x8 70 x8 70 x6
rest 3:00 min 75 x8 75 x8 75 x6 rest 3:00 min 75 x8 75 x8 75 x6
78 x8 78 x8 80 x6 78 x8 78 x8 80 x6
78 x8 80 x8 82 x6 78 x8 80 x8 82 x6
Back Extension BW x12 BW x12 BW x12 Back Extension BW x12 BW x12 BW x12
BW x12 BW x12 BW x12 BW x12 BW x12 BW x12
BW x12 BW x12 BW x12 BW x12 BW x12 BW x12
Standing BB Military Press 72 x8 75 x8 78 x6 Standing DB Military Press 68 x8 70 x8 72 x6
72 x8 75 x8 78 x6 68 x8 70 x8 72 x6
72 x8 75 x8 78 x6 68 x8 70 x8 72 x6
72 x8 75 x8 78 x6 68 x8 70 x8 72 x6
Leg Curl + WT x8 + WT x8 + WT x6 Leg Curl + WT x8 + WT x8 + WT x8
+ WT x8 + WT x8 + WT x6 + WT x8 + WT x8 + WT x8
+ WT x8 + WT x8 + WT x6 + WT x8 + WT x8 + WT x8
+ WT x8 + WT x8 + WT x6
Close Grip Bench Press 68 x10 70 x10 72 x8 Dips + wt xmax + wt xmax + wt xmax
68 x10 70 x10 72 x8 + wt xmax + wt xmax + wt xmax
68 x10 70 x10 72 x8 BW xmax BW xmax BW xmax
 Developmental Phase III
4 Day Workout
*complete warm up sets prior to each exercise

Week 7 Week 8 Week 9 Week 7 Week 8 Week 9

Monday-warm up % reps % reps % reps Thursday-warm up % reps % reps % reps
Hang Clean 80 x3 80 x3 85 x3 Hang Clean 70 x3 75 x3 80 x3
rest 3:00 min 85 x3 85 x3 88 x3 rest 3:00 min 75 x3 80 x3 85 x3
88 x3 88 x3 90 x3 80 x3 85 x3 85 x3
88 x3 90 x3 92 x3 85 x3 85 x3 85 x3
Front Squat 75 x5 78 x4 80 x4 Front Squat 70 x5 70 x4 75 x4
rest 3:00 min 80 x5 80 x4 85 x4 rest 3:00 min 75 x5 75 x4 80 x4
82 x5 85 x4 88 x4 80 x5 80 x4 83 x4
82 x5 88 x4 90 x4 80 x5 83 x4 85 x4
Pull Up + WT xmax + WT xmax + WT xmax Reverse Grip Pulldown + WT x6 + WT x5 + WT x5
+ WT xmax + WT xmax + WT xmax + WT x6 + WT x5 + WT x5
+ WT xmax + WT x6 + WT x5 + WT x5
Dumbbell Lunge 75 x5 78 x5 80 x5 Single Leg Squat + Wt. 65 x5 70 x5 75 x5
(each leg) 75 x5 78 x5 80 x5 (each leg) 65 x5 70 x5 75 x5
75 x5 78 x5 80 x5 65 x5 70 x5 75 x5
Dumbbell Row 75 x6 78 x6 80 x6 Barbell Row 75 x6 78 x6 80 x6
75 x6 78 x6 80 x6 75 x6 78 x6 80 x6
75 x6 78 x6 80 x6 75 x6 78 x6 80 x6
Barbell Curl + WT 3x8 + WT 3x6 + WT 3x6 Dumbbell Curl + WT 3x8 + WT 3x6 + WT 3x6

Tuesday-warm up % reps % reps % reps Friday-warm up % reps % reps % reps

Bench Press 75 x6 78 x4 80 x4 Incline Bench Press 75 x6 78 x4 80 x4
rest 3:00 min 80 x6 80 x4 85 x4 rest 3:00 min 80 x6 80 x4 85 x4
82 x6 85 x4 88 x4 82 x6 85 x4 88 x4
82 x6 88 x4 90 x4 82 x6 88 x4 90 x4
Back Extension BW x15 BW x15 BW x15 Back Extension BW x15 BW x15 BW x15
BW x15 BW x15 BW x15 BW x15 BW x15 BW x15
BW x15 BW x15 BW x15 BW x15 BW x15 BW x15
Standing BB Military Press 80 x6 82 x4 85 x4 Standing DB Military Press 75 x6 78 x4 80 x4
80 x6 82 x4 85 x4 75 x6 78 x4 80 x4
80 x6 82 x4 85 x4 75 x6 78 x4 80 x4
80 x6 82 x4 85 x4 75 x6 78 x4 80 x4
Leg Curl + WT x5 + WT x5 + WT x4 Leg Curl + WT x6 + WT x5 + WT x5
+ WT x5 + WT x5 + WT x4 + WT x6 + WT x5 + WT x5
+ WT x5 + WT x5 + WT x4 + WT x6 + WT x5 + WT x5
+ WT x5 + WT x5 x4
Close Grip Bench Press 75 x8 78 x6 80 x6 Dips + wt xmax + wt xmax + wt xmax
75 x8 78 x6 80 x6 + wt xmax BW xmax BW xmax
75 x8 78 x6 80 x6 BW xmax