Best Dam Strength Plan for Natural Lifters

Strength and Muscle

12 weeks / 6 days per week

Christian Thibaudeau Strength Program for nattys Few changes for home gym setup. Plus a farmer’s finish each day, just because .

Reviews

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Week 1

Day 1

Safety Barbell Squat

Main
1 x 3 reps

Zercher Squat (Barbell)

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Bench Press (Dumbbell)

Assistance
1 x 8 reps

Tricep Pushdown (Cable)

Assistance
6 x 0 reps

Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Farmers walk

Assistance
1 x undefined reps

Day 2

Pendlay Row (Barbell)

Main
5 x 2 reps

Straight Leg Deadlift (Barbell)

Assistance
1 x 8 reps

Straight arm pulldown

Assistance
6 x 0 reps

Rear Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Incline Curl (Dumbbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 3

Bench Press

Main
1 x 3 reps

Close grip floor press

Main

5 x 50%

5 x 60%

5 x 70%

4 x 85%

0 x 85%

0 x 85%

0 x 85%

Goblet squat landmine heels elevated

Assistance
1 x 8 reps

Shoulder Press (Dumbbell)

Assistance
1 x 8 reps

Overhead Triceps Extension (ez bar)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 4

Trap Bar Deadlift

Main
5 x 2 reps

Chest supported Cable row

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

Face Pull (Cable)

Assistance
1 x 8 reps

Curl (Barbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Farmers walk

Assistance
1 x undefined reps

Day 5

Military Press (Barbell)

Main
1 x 3 reps

High incline dumbbell press

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Fly (Dumbbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Spanish squat

Assistance
5 x 0 reps

JM Bench Press (Barbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 6

Chin up weighted

Main
5 x 2 reps

Yoga Ball Hamstring Curl

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Lat-Pulldown (Cable)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Shrug (Dumbbell)

Assistance
1 x 8 reps

Incline Hammer curl

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Week 2

Day 1

Safety Barbell Squat

Main
1 x 3 reps

Zercher Squat (Barbell)

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Bench Press (Dumbbell)

Assistance
1 x 8 reps

Tricep Pushdown (Cable)

Assistance
6 x 0 reps

Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Farmers walk

Assistance
1 x undefined reps

Day 2

Pendlay Row (Barbell)

Main
5 x 3 reps

Straight Leg Deadlift (Barbell)

Assistance
1 x 8 reps

Straight arm pulldown

Assistance
6 x 0 reps

Rear Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Incline Curl (Dumbbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 3

Bench Press

Main
1 x 3 reps

Close grip floor press

Main

5 x 50%

5 x 60%

5 x 70%

4 x 85%

0 x 85%

0 x 85%

0 x 85%

Goblet squat landmine heels elevated

Assistance
1 x 8 reps

Shoulder Press (Dumbbell)

Assistance
1 x 8 reps

Overhead Triceps Extension (ez bar)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 4

Trap Bar Deadlift

Main
5 x 3 reps

Chest supported Cable row

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

Face Pull (Cable)

Assistance
1 x 8 reps

Curl (Barbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Farmers walk

Assistance
1 x undefined reps

Day 5

Military Press (Barbell)

Main
1 x 3 reps

High incline dumbbell press

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Fly (Dumbbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Spanish squat

Assistance
5 x 0 reps

JM Bench Press (Barbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 6

Chin up weighted

Main
5 x 3 reps

Yoga Ball Hamstring Curl

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Lat-Pulldown (Cable)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Shrug (Dumbbell)

Assistance
1 x 8 reps

Incline Hammer curl

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Week 3

Day 1

Safety Barbell Squat

Main
1 x 3 reps

Zercher Squat (Barbell)

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Bench Press (Dumbbell)

Assistance
1 x 8 reps

Tricep Pushdown (Cable)

Assistance
6 x 0 reps

Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Farmers walk

Assistance
1 x undefined reps

Day 2

Pendlay Row (Barbell)

Main
5 x 4 reps

Straight Leg Deadlift (Barbell)

Assistance
1 x 8 reps

Straight arm pulldown

Assistance
6 x 0 reps

Rear Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Incline Curl (Dumbbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 3

Bench Press

Main
1 x 3 reps

Close grip floor press

Main

5 x 50%

5 x 60%

5 x 70%

4 x 85%

0 x 85%

0 x 85%

0 x 85%

Goblet squat landmine heels elevated

Assistance
1 x 8 reps

Shoulder Press (Dumbbell)

Assistance
1 x 8 reps

Overhead Triceps Extension (ez bar)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 4

Trap Bar Deadlift

Main
5 x 4 reps

Chest supported Cable row

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

Face Pull (Cable)

Assistance
1 x 8 reps

Curl (Barbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Farmers walk

Assistance
1 x undefined reps

Day 5

Military Press (Barbell)

Main
1 x 3 reps

High incline dumbbell press

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Fly (Dumbbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Spanish squat

Assistance
5 x 0 reps

JM Bench Press (Barbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 6

Chin up weighted

Main
5 x 4 reps

Yoga Ball Hamstring Curl

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Lat-Pulldown (Cable)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Shrug (Dumbbell)

Assistance
1 x 8 reps

Incline Hammer curl

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Week 4

Day 1

Safety Barbell Squat

Main
1 x 3 reps

Zercher Squat (Barbell)

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Bench Press (Dumbbell)

Assistance
1 x 8 reps

Tricep Pushdown (Cable)

Assistance
6 x 0 reps

Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Farmers walk

Assistance
1 x undefined reps

Day 2

Pendlay Row (Barbell)

Main
5 x 2 reps

Straight Leg Deadlift (Barbell)

Assistance
1 x 8 reps

Straight arm pulldown

Assistance
6 x 0 reps

Rear Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Incline Curl (Dumbbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 3

Bench Press

Main
1 x 3 reps

Close grip floor press

Main

5 x 50%

5 x 60%

5 x 70%

4 x 85%

0 x 85%

0 x 85%

0 x 85%

Goblet squat landmine heels elevated

Assistance
1 x 8 reps

Shoulder Press (Dumbbell)

Assistance
1 x 8 reps

Overhead Triceps Extension (ez bar)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 4

Trap Bar Deadlift

Main
5 x 2 reps

Chest supported Cable row

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

Face Pull (Cable)

Assistance
1 x 8 reps

Curl (Barbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Farmers walk

Assistance
1 x undefined reps

Day 5

Military Press (Barbell)

Main
1 x 3 reps

High incline dumbbell press

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Fly (Dumbbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Spanish squat

Assistance
5 x 0 reps

JM Bench Press (Barbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 6

Chin up weighted

Main
5 x 2 reps

Yoga Ball Hamstring Curl

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Lat-Pulldown (Cable)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Shrug (Dumbbell)

Assistance
1 x 8 reps

Incline Hammer curl

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Week 5

Day 1

Safety Barbell Squat

Main
1 x 3 reps

Zercher Squat (Barbell)

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Bench Press (Dumbbell)

Assistance
1 x 8 reps

Tricep Pushdown (Cable)

Assistance
6 x 0 reps

Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Farmers walk

Assistance
1 x undefined reps

Day 2

Pendlay Row (Barbell)

Main
5 x 3 reps

Straight Leg Deadlift (Barbell)

Assistance
1 x 8 reps

Straight arm pulldown

Assistance
6 x 0 reps

Rear Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Incline Curl (Dumbbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 3

Bench Press

Main
1 x 3 reps

Close grip floor press

Main

5 x 50%

5 x 60%

5 x 70%

4 x 85%

0 x 85%

0 x 85%

0 x 85%

Goblet squat landmine heels elevated

Assistance
1 x 8 reps

Shoulder Press (Dumbbell)

Assistance
1 x 8 reps

Overhead Triceps Extension (ez bar)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 4

Trap Bar Deadlift

Main
5 x 3 reps

Chest supported Cable row

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

Face Pull (Cable)

Assistance
1 x 8 reps

Curl (Barbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Farmers walk

Assistance
1 x undefined reps

Day 5

Military Press (Barbell)

Main
1 x 3 reps

High incline dumbbell press

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Fly (Dumbbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Spanish squat

Assistance
5 x 0 reps

JM Bench Press (Barbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 6

Chin up weighted

Main
5 x 3 reps

Yoga Ball Hamstring Curl

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Lat-Pulldown (Cable)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Shrug (Dumbbell)

Assistance
1 x 8 reps

Incline Hammer curl

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Week 6

Day 1

Safety Barbell Squat

Main
1 x 3 reps

Zercher Squat (Barbell)

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Bench Press (Dumbbell)

Assistance
1 x 8 reps

Tricep Pushdown (Cable)

Assistance
6 x 0 reps

Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Farmers walk

Assistance
1 x undefined reps

Day 2

Pendlay Row (Barbell)

Main
5 x 4 reps

Straight Leg Deadlift (Barbell)

Assistance
1 x 8 reps

Straight arm pulldown

Assistance
6 x 0 reps

Rear Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Incline Curl (Dumbbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 3

Bench Press

Main
1 x 3 reps

Close grip floor press

Main

5 x 50%

5 x 60%

5 x 70%

4 x 85%

0 x 85%

0 x 85%

0 x 85%

Goblet squat landmine heels elevated

Assistance
1 x 8 reps

Shoulder Press (Dumbbell)

Assistance
1 x 8 reps

Overhead Triceps Extension (ez bar)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 4

Trap Bar Deadlift

Main
5 x 4 reps

Chest supported Cable row

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

Face Pull (Cable)

Assistance
1 x 8 reps

Curl (Barbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Farmers walk

Assistance
1 x undefined reps

Day 5

Military Press (Barbell)

Main
1 x 3 reps

High incline dumbbell press

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Fly (Dumbbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Spanish squat

Assistance
5 x 0 reps

JM Bench Press (Barbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 6

Chin up weighted

Main
5 x 4 reps

Yoga Ball Hamstring Curl

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Lat-Pulldown (Cable)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Shrug (Dumbbell)

Assistance
1 x 8 reps

Incline Hammer curl

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Week 7

Day 1

Safety Barbell Squat

Main
1 x 3 reps

Zercher Squat (Barbell)

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Bench Press (Dumbbell)

Assistance
1 x 8 reps

Tricep Pushdown (Cable)

Assistance
6 x 0 reps

Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Farmers walk

Assistance
1 x undefined reps

Day 2

Pendlay Row (Barbell)

Main
5 x 2 reps

Straight Leg Deadlift (Barbell)

Assistance
1 x 8 reps

Straight arm pulldown

Assistance
6 x 0 reps

Rear Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Incline Curl (Dumbbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 3

Bench Press

Main
1 x 3 reps

Close grip floor press

Main

5 x 50%

5 x 60%

5 x 70%

4 x 85%

0 x 85%

0 x 85%

0 x 85%

Goblet squat landmine heels elevated

Assistance
1 x 8 reps

Shoulder Press (Dumbbell)

Assistance
1 x 8 reps

Overhead Triceps Extension (ez bar)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 4

Trap Bar Deadlift

Main
5 x 2 reps

Chest supported Cable row

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

Face Pull (Cable)

Assistance
1 x 8 reps

Curl (Barbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Farmers walk

Assistance
1 x undefined reps

Day 5

Military Press (Barbell)

Main
1 x 3 reps

High incline dumbbell press

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Fly (Dumbbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Spanish squat

Assistance
5 x 0 reps

JM Bench Press (Barbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 6

Chin up weighted

Main
5 x 2 reps

Yoga Ball Hamstring Curl

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Lat-Pulldown (Cable)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Shrug (Dumbbell)

Assistance
1 x 8 reps

Incline Hammer curl

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Week 8

Day 1

Safety Barbell Squat

Main
1 x 3 reps

Zercher Squat (Barbell)

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Bench Press (Dumbbell)

Assistance
1 x 8 reps

Tricep Pushdown (Cable)

Assistance
6 x 0 reps

Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Farmers walk

Assistance
1 x undefined reps

Day 2

Pendlay Row (Barbell)

Main
5 x 3 reps

Straight Leg Deadlift (Barbell)

Assistance
1 x 8 reps

Straight arm pulldown

Assistance
6 x 0 reps

Rear Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Incline Curl (Dumbbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 3

Bench Press

Main
1 x 3 reps

Close grip floor press

Main

5 x 50%

5 x 60%

5 x 70%

4 x 85%

0 x 85%

0 x 85%

0 x 85%

Goblet squat landmine heels elevated

Assistance
1 x 8 reps

Shoulder Press (Dumbbell)

Assistance
1 x 8 reps

Overhead Triceps Extension (ez bar)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 4

Trap Bar Deadlift

Main
5 x 3 reps

Chest supported Cable row

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

Face Pull (Cable)

Assistance
1 x 8 reps

Curl (Barbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Farmers walk

Assistance
1 x undefined reps

Day 5

Military Press (Barbell)

Main
1 x 3 reps

High incline dumbbell press

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Fly (Dumbbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Spanish squat

Assistance
5 x 0 reps

JM Bench Press (Barbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 6

Chin up weighted

Main
5 x 3 reps

Yoga Ball Hamstring Curl

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Lat-Pulldown (Cable)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Shrug (Dumbbell)

Assistance
1 x 8 reps

Incline Hammer curl

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Week 9

Day 1

Safety Barbell Squat

Main
1 x 3 reps

Zercher Squat (Barbell)

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Bench Press (Dumbbell)

Assistance
1 x 8 reps

Tricep Pushdown (Cable)

Assistance
6 x 0 reps

Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Farmers walk

Assistance
1 x undefined reps

Day 2

Pendlay Row (Barbell)

Main
5 x 4 reps

Straight Leg Deadlift (Barbell)

Assistance
1 x 8 reps

Straight arm pulldown

Assistance
6 x 0 reps

Rear Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Incline Curl (Dumbbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 3

Bench Press

Main
1 x 3 reps

Close grip floor press

Main

5 x 50%

5 x 60%

5 x 70%

4 x 85%

0 x 85%

0 x 85%

0 x 85%

Goblet squat landmine heels elevated

Assistance
1 x 8 reps

Shoulder Press (Dumbbell)

Assistance
1 x 8 reps

Overhead Triceps Extension (ez bar)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 4

Trap Bar Deadlift

Main
5 x 4 reps

Chest supported Cable row

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

Face Pull (Cable)

Assistance
1 x 8 reps

Curl (Barbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Farmers walk

Assistance
1 x undefined reps

Day 5

Military Press (Barbell)

Main
1 x 3 reps

High incline dumbbell press

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Fly (Dumbbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Spanish squat

Assistance
5 x 0 reps

JM Bench Press (Barbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 6

Chin up weighted

Main
5 x 4 reps

Yoga Ball Hamstring Curl

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Lat-Pulldown (Cable)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Shrug (Dumbbell)

Assistance
1 x 8 reps

Incline Hammer curl

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Week 10

Day 1

Safety Barbell Squat

Main
1 x 3 reps

Zercher Squat (Barbell)

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Bench Press (Dumbbell)

Assistance
1 x 8 reps

Tricep Pushdown (Cable)

Assistance
6 x 0 reps

Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Farmers walk

Assistance
1 x undefined reps

Day 2

Pendlay Row (Barbell)

Main
5 x 2 reps

Straight Leg Deadlift (Barbell)

Assistance
1 x 8 reps

Straight arm pulldown

Assistance
6 x 0 reps

Rear Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Incline Curl (Dumbbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 3

Bench Press

Main
1 x 3 reps

Close grip floor press

Main

5 x 50%

5 x 60%

5 x 70%

4 x 85%

0 x 85%

0 x 85%

0 x 85%

Goblet squat landmine heels elevated

Assistance
1 x 8 reps

Shoulder Press (Dumbbell)

Assistance
1 x 8 reps

Overhead Triceps Extension (ez bar)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 4

Trap Bar Deadlift

Main
5 x 2 reps

Chest supported Cable row

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

Face Pull (Cable)

Assistance
1 x 8 reps

Curl (Barbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Farmers walk

Assistance
1 x undefined reps

Day 5

Military Press (Barbell)

Main
1 x 3 reps

High incline dumbbell press

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Fly (Dumbbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Spanish squat

Assistance
5 x 0 reps

JM Bench Press (Barbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 6

Chin up weighted

Main
5 x 2 reps

Yoga Ball Hamstring Curl

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Lat-Pulldown (Cable)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Shrug (Dumbbell)

Assistance
1 x 8 reps

Incline Hammer curl

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Week 11

Day 1

Safety Barbell Squat

Main
1 x 3 reps

Zercher Squat (Barbell)

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Bench Press (Dumbbell)

Assistance
1 x 8 reps

Tricep Pushdown (Cable)

Assistance
6 x 0 reps

Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Farmers walk

Assistance
1 x undefined reps

Day 2

Pendlay Row (Barbell)

Main
5 x 3 reps

Straight Leg Deadlift (Barbell)

Assistance
1 x 8 reps

Straight arm pulldown

Assistance
6 x 0 reps

Rear Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Incline Curl (Dumbbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 3

Bench Press

Main
1 x 3 reps

Close grip floor press

Main

5 x 50%

5 x 60%

5 x 70%

4 x 85%

0 x 85%

0 x 85%

0 x 85%

Goblet squat landmine heels elevated

Assistance
1 x 8 reps

Shoulder Press (Dumbbell)

Assistance
1 x 8 reps

Overhead Triceps Extension (ez bar)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 4

Trap Bar Deadlift

Main
5 x 3 reps

Chest supported Cable row

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

Face Pull (Cable)

Assistance
1 x 8 reps

Curl (Barbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Farmers walk

Assistance
1 x undefined reps

Day 5

Military Press (Barbell)

Main
1 x 3 reps

High incline dumbbell press

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Fly (Dumbbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Spanish squat

Assistance
5 x 0 reps

JM Bench Press (Barbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 6

Chin up weighted

Main
5 x 3 reps

Yoga Ball Hamstring Curl

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Lat-Pulldown (Cable)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Shrug (Dumbbell)

Assistance
1 x 8 reps

Incline Hammer curl

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Week 12

Day 1

Safety Barbell Squat

Main
1 x 3 reps

Zercher Squat (Barbell)

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Bench Press (Dumbbell)

Assistance
1 x 8 reps

Tricep Pushdown (Cable)

Assistance
6 x 0 reps

Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Farmers walk

Assistance
1 x undefined reps

Day 2

Pendlay Row (Barbell)

Main
5 x 4 reps

Straight Leg Deadlift (Barbell)

Assistance
1 x 8 reps

Straight arm pulldown

Assistance
6 x 0 reps

Rear Lateral Raise (Dumbbell)

Assistance
6 x 0 reps

Incline Curl (Dumbbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 3

Bench Press

Main
1 x 3 reps

Close grip floor press

Main

5 x 50%

5 x 60%

5 x 70%

4 x 85%

0 x 85%

0 x 85%

0 x 85%

Goblet squat landmine heels elevated

Assistance
1 x 8 reps

Shoulder Press (Dumbbell)

Assistance
1 x 8 reps

Overhead Triceps Extension (ez bar)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 4

Trap Bar Deadlift

Main
5 x 4 reps

Chest supported Cable row

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

Face Pull (Cable)

Assistance
1 x 8 reps

Curl (Barbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Farmers walk

Assistance
1 x undefined reps

Day 5

Military Press (Barbell)

Main
1 x 3 reps

High incline dumbbell press

Main

3 x 60%

3 x 70%

3 x 80%

6 x 90%

0 x 90%

0 x 90%

0 x 90%

Fly (Dumbbell)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Spanish squat

Assistance
5 x 0 reps

JM Bench Press (Barbell)

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

Day 6

Chin up weighted

Main
5 x 4 reps

Yoga Ball Hamstring Curl

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Lat-Pulldown (Cable)

Assistance

8 reps

0 reps

0 reps

0 reps

0 reps

0 reps

Shrug (Dumbbell)

Assistance
1 x 8 reps

Incline Hammer curl

Assistance
1 x 8 reps

Farmers walk

Assistance
1 x undefined reps

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