8/19/2016

Current Program

Weekly Undulating Periodization

Sunday-Wednesday-Friday

D1 Hypertrophy
Safety Bar Squats: 12’s, 10’s, 8’s
Dips: 5x10
SLDL: 10’s, 8’s, 6’s
Curls: 30-40 reps
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D2
Deadlift Singles: 4 @ 90%
Volume TnG Bench Press: Start at RPE 8 and repeat sets to RPE 9
Ring Pull-ups
Ab Roller: 2x10
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D3
Squat Singles: 4 @ 90%    
Volume Deadlifts: Start at RPE 8 and repeat sets to RPE 9
Pull-ups
Ab Roller: 2x10
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D4
Bench Press Singles: 4 @90%
Close-grip Paused Bench Press: 5x5 @ 77% e1RM.
Volume Squats: Start at RPE 8 and repeat sets to RPE 9.
Inverted Bodyweight Rows
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Mini Cycle: 4 Training days over 8 calendar days
Meso Cycle: 4 Mini Cycles over 5 weeks.
Cycle One:   x5 Initial Set
Cycle Two:   x4 Initial Set
Cycle Three: x3 Initial Set
Singles Progression: Use 90% of e1RM

Week 5: De-Load