Week 6 day 3
Banded hip series
Squat
335 5reps
355 5reps
375 5reps
395 5reps
415 5reps
Deadlift
335 5sets 8reps
Pause HB CS squat
225 3sets 4reps
Reverse hyper
50 2sets 15reps
Abs
Week 6 day 4
Bench
195 5sets 8reps
CG incline bench
155 5sets 8reps
A1 : rolling tri ext
40kg 3sets 12reps
A2 : DB skull crush
20lbs 3sets 15reps
A3 : shoulder saver bench
225 3sets 5reps
DB curls
Week 7 day 1
Squat
365 3sets 8reps
Sumo deadlift
315 3reps
365 3reps
405 3reps
455 3reps
455 5reps
405 8reps
Reverse hyper
100 3sets 15reps
Banded hip series
Week 7 day 2
BNP
115 3sets 8reps
Seated DB press
50 4sets 6reps
Band face pull
7sets 15reps
Cable row
120 4sets 20reps
Abs
Week 7 day 3
Squat
315 5reps
335 5reps
355 5reps
375 5reps
395 5reps
Deadlift
375 3sets 8reps
Front squat
225 4sets 4reps
Abs
Week 7 day 4
Bench
215 3sets 8reps
CG incline bench
165 3sets 8reps
A1 : shoulder bench
225 12,10,10
A2 : ez bar skull chrusher
65 3ets 20reps
DB curl
(35 10reps, 25 10reps ) 3sets
Abs
Week 8 day 1
Squat
385 1rep
435 1rep
395 9reps
Deadlift
405 1rep
455 1rep
405 13reps
Sumo deadlift
365 4sets 8reps
Banded hip series
Abs
Week 8 day 2
BNP
125 12reps
Seated DB press
50 4sets 6reps
Band face pull
5sets 15reps
Cable row
130 3sets 20reps
95 3sets 20reps
Abs
Week 8 day 3
Front squat
100kg 5sets 5reps
60kg 3sets 10reps
Pause squat
365 3sets 1rep
A1 : goblet squat
16kg 3sets 25reps
A2 : reverse hyper
100 3sets 20reps
Lots of abs
Week 8 day 4
Bench
240 10reps
Incline CG bench
195 11reps
A1 : Shoulder saver bench
225 15reps, 12reps, 10reps
A2 : skull chrush
65 3sets 15 reps
DB curls
(30 10reps, 25 10reps ) 3sets
Reverse hyper and abs
Week 9 day 1
Squat
350 6sets 5reps
Deadlift
370 6sets 5reps
Reverse hyper
120 4sets 20reps
Band hamstring curls
2sets 50reps
Abs
Week 9 day 2
BNP
115 6sets 5reps
DB press
50 4sets 6reps
Cable row
140 4sets 15reps
95 4sets 15reps
Banded face pull
4sets 20reps
Reverse hyper and abs
Week 9 day 3
TKE
20, 20, 40
Front squat
104kg 7reps, 6reps, 6reps, 6reps
65kg 3sets 10reps
A1: goblet squat
16kg 3sets 25reps
A2 : reverse hyper
100 3sets 20reps
Abs
Sled drag
Week 9 day 4
Bench
215 6sets 5reps
CG incline bench
175 6sets 5reps
Shoulder saver bench
295 4sets 2reps
Skull chrush
65 3sets 20reps
Band tri ext
3sets 20reps
DB curls
Reverse hyper and abs
Week 10 day 1
Squat
385 4sets 5reps
385 plus 80-120 chains 1rep
385 plus 120-180 chains 1rep
Deadlift
410 4sets 5reps
Reverse hyper
130 2sets 20reps
115 20reps
100 20reps
Band hamstring curl
2sets 6reps
Abs
The chains either weight 20 or 30 each, I’ve heard both from guys who should know and the SHWs have broken the scale 1 to many time to have a scale go weigh them with. So that is why there is a big difference for the chains
Week 10 day 2
BNP
130 4sets 5reps
DB press
45 4sets 10reps
Cable rows
150 3sets 15 reps
115 3sets 20reps
Band face pulls
3sets 30reps
Pull ups
3sets 5reps
Reverse hyper and abs
Week 10 day 3
Band knee ext
3sets 30reps
Band TKE
2sets 50reps
Front squat
110kg 7reps, 6reps, 5reps, 5reps, 3reps
A1 front squat
60kg 3sets 15reps
A2 squat
275 3sets 8reps
Reverse hyper and abs
Week 10 day 4
Bench
235 4sets 5reps
Incline CG bench
185 4sets 5reps
Shoulder saver bench
305 2reps
315 2sets 2reps
295 2sets 3reps
Skull crusher
65 3sets 20reps
Rope push down
50 10reps
30 2sets 15reps
Curls
Reverse hyper and abs
Week 11 day 1
Squat
425 6reps
Deadlift
450 10reps
KB swings
24kg 50, 45, 40, 35, 30, 25, 20, 15, 10, 5 twice
Reverse hyper
125 20reps 2sets
Abs
Week 11 day 2
BNP
140 8reps
DB press
45 12reps, 12reps, 10reps
KB swing
16kg 50, 45, 40, 35, 30, 25, 20, 15, 10, 5, 50, 50, 50, 40, 40, 25, 20
Cable rows
130 3sets 20reps
90 3sets 20reps
Abs
Week 11 day 3
Front squat
115kg 8reps, 7reps, 5reps, 5reps
Single KB squat
16kg 15reps each side, 10reps each side
Goblet squat
32kg 5reps 24kg 8reps 16kg 8reps
32kg 10reps, 24kg 10reps 16kg 10reps
Prowler push
Hyoers and abs
Aweek 11 day 4
Bench
260 7reps
Slingshot bench
275 2sets 1rep
295 1 rep
315 1 rep
335 1 rep
CG incline
205 6reps
French press
70 12 reps
60 3 sets 12repa
Rope push down
30 4 sets 12 reps
Curls and abs