19M | 5’11" | 185lbs @ ~20%BF | 1.5yr training
Tested Maxes:
Squat: 320 (low bar belted) (235x20 high bar beltless as well)
OHP: 160
Dead: 405 (7 months ago so probably higher)
Bench: 235
My primary goal is to become as strong, conditioned, and healthy/capable as I can with a secondary goal of size and looking powerful.
My program is based off of Tactical Barbell’s Grey Man:
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WEEKLY SCHEDULE
MON: Day A - 75min
TUE: Stair Sprints - 15-20min
WED: Day B - 75min
THU: Walk - 30-60min
FRI: Day A - 75min
SAT: Conditioning - 30min
SUN: Walk - 30-60min
Pattern: A-B-A-B-A-B continuous, no alternating weeks
Standard Warmup: 5min (jumping jacks, arm circles, leg swings, bodyweight squats, pushups)
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DAY A
Do Standard Warmup
1. LOW BAR SQUAT - GM progression, 4min rest
4 sets @ prescribed reps/% + 4 NG pullups after each set
2. OVERHEAD PRESS - GM progression, 3min rest
4 sets @ prescribed reps/% + 4 NG pullups after each set
3. FARMER’S WALKS - FC progression, 2min rest
4 sets x length_of_room + 4 NG pullups after each set
4. BARBELL ROWS - GMC progression, 2min rest
3 sets @ prescribed reps/% (no pullups)
5. LEG EXTENSIONS - Double progression, 1min rest
3 sets x 12-15 reps (no pullups)
TOTAL PULLUPS: 48 reps
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DAY B
Do Standard Warmup
1. DEADLIFT - GM progression, 4min rest
4 sets @ prescribed reps/% + 4 NG pullups after each set
2. BENCH PRESS - GM progression, 3min rest
4 sets @ prescribed reps/% + 4 NG pullups after each set
3. OVERHEAD CARRY - FC progression, 2min rest
4 sets x length_of_room + 4 NG pullups after each set
4. INCLINE BENCH - GMC progression, 2min rest
3 sets @ prescribed reps/% (no pullups)
5. LEG CURLS - Double progression, 1min rest
3 sets x 10-12 reps (no pullups)
TOTAL PULLUPS: 48 reps
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PROGRESSION SYSTEMS
GM (GREY MAN) - Main Lifts
3-week wave:
Week 1: 4x8 @ 70%
Week 2: 4x6 @ 75%
Week 3: 4x3 @ 80%
After wave: +10lbs lower / +5lbs upper to training max
Deload every 7th week: 3x5 @ 60%
GMC (GREY MAN CLUSTER) - Accessories
3-week wave:
Week 1: 3x12 @ 55%
Week 2: 3x10 @ 60%
Week 3: 3x8 @ 65%
After wave: +5-10lbs to training max
Deload every 7th week: 2x10 @ 50%
FC (FULL-BODY CARRY) - Carries
Linear: +2.5 lbs per side a week for the overhead carries (+5lbs total) & +5 lbs per side a week for the farmer’s walks (+10lbs total) for 6 weeks
Week 7 deload: 3 sets @ 70% of week 6
Week 8: Restart at old week 3 weight + continue
DOUBLE PROGRESSION - Isolation
Progress reps within range (12-15 or 10-12)
When hit top range all 3 sets: go to next weight on machine, drop to bottom range
Deload every 7th week: 2x10 @ 70%
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CONDITIONING
TUESDAY STAIR SPRINTS (15-20min)
6-10 all-out sprints up stairs
Walk down 90-120sec between sprints
SATURDAY CONDITIONING (30min)
Option 1: 100 burpees for time
Option 2: 5 rounds - 10 burpees, 20 jumping jacks, 10 pushups, 10 jump squats, 60sec rest
Option 3: 30min mixed bodyweight work
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I’m going to begin the program tomorrow because I don’t want to wait until next Monday or I might lose momentum and not do anything haha