Modified Grizzly

Strength and Muscle

12 weeks / 2 days per week

Written for Grizzly Strength Gym in Wadsworth Ohio. I added in cardio, ab wheel and farmer’s carries each week. Second to last week is active recovery. Last week is a testing week. So both the last two weeks are blank except for cardio and the two core exercises.

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Week 1

Day 1

Deadlift

Main
1 x 5 reps

Bent-over Row (Barbell)

Assistance
2 x 10 reps

Romanian Deadlift

Supplemental
2 x 10 reps

Reverse Hyper-extension

Assistance
2 x 20 reps

Ab Wheel

Assistance
2 x 6 reps

Cardio

Assistance
1 x undefined reps

Day 2

Back Squat

Main
4 x 6 reps

Good-morning (Barbell)

Supplemental
2 x 10 reps

Push Press

Assistance
1 x 5 reps

Close Grip Incline Bench Press (Barbell)

Supplemental
4 x 6 reps

Military Press (Barbell)

Supplemental
2 x 10 reps

Hammer Curl (Dumbbell)

Assistance
2 x 12 reps

Cardio

Assistance
1 x undefined reps

Farmers Carry

Assistance
1 x 50 reps

Single Leg Split Squat

Assistance
5 x 10 reps

Week 2

Day 1

Deadlift

Assistance
1 x 5 reps

Bent-over Row (Barbell)

Assistance
3 x 10 reps

Romanian Deadlift

Supplemental
3 x 10 reps

Reverse Hyper-extension

Assistance
3 x 20 reps

Ab Wheel

Assistance
2 x 8 reps

Cardio

Assistance
1 x undefined reps

Day 2

Back Squat

Main
4 x 6 reps

Good-morning (Barbell)

Assistance
3 x 10 reps

Push Press

Assistance
1 x 5 reps

Close Grip Incline Bench Press (Barbell)

Supplemental
4 x 6 reps

Military Press (Barbell)

Supplemental
3 x 10 reps

Hammer Curl (Dumbbell)

Assistance
3 x 12 reps

Cardio

Assistance
1 x undefined reps

Farmers Carry

Assistance
2 x 50 reps

Single Leg Split Squat

Assistance
5 x 10 reps

Week 3

Day 1

Deadlift

Main
5 x 4 reps

Bent-over Row (Barbell)

Assistance
4 x 10 reps

Romanian Deadlift

Supplemental
4 x 10 reps

Reverse Hyper-extension

Assistance
4 x 20 reps

Ab Wheel

Assistance
2 x 10 reps

Cardio

Assistance
1 x undefined reps

Day 2

Zombie Squat

Main
5 x 4 reps

Good-morning (Barbell)

Supplemental
4 x 10 reps

Push Press

Main
5 x 4 reps

Close Grip Incline Bench Press (Barbell)

Supplemental
5 x 4 reps

Military Press (Barbell)

Assistance
4 x 10 reps

Hammer Curl (Dumbbell)

Assistance
4 x 12 reps

Cardio

Assistance
1 x undefined reps

Farmers Carry

Assistance
1 x 50 reps

Single Leg Split Squat

Assistance
5 x 10 reps

Week 4

Day 1

Deadlift

Main
1 x 3 reps

Bent-over Row (Barbell)

Assistance
3 x 8 reps

Romanian Deadlift

Supplemental
3 x 8 reps

Reverse Hyper-extension

Assistance
3 x 15 reps

Ab Wheel

Assistance
3 x 6 reps

Cardio

Assistance
1 x undefined reps

Day 2

Back Squat

Main
4 x 6 reps

Good-morning (Barbell)

Supplemental
3 x 8 reps

Push Press

Main
1 x 3 reps

Close Grip Incline Bench Press (Barbell)

Supplemental
4 x 6 reps

Military Press (Barbell)

Supplemental
3 x 8 reps

Hammer Curl (Dumbbell)

Assistance
3 x 10 reps

Cardio

Assistance
1 x undefined reps

Farmers Carry

Assistance
2 x 50 reps

Single Leg Split Squat

Assistance
5 x 10 reps

Week 5

Day 1

Deadlift

Main
1 x 3 reps

Bent-over Row (Barbell)

Assistance
4 x 8 reps

Romanian Deadlift

Supplemental
4 x 8 reps

Reverse Hyper-extension

Assistance
4 x 15 reps

Ab Wheel

Assistance
3 x 8 reps

Cardio

Assistance
1 x undefined reps

Day 2

Back Squat

Main
4 x 6 reps

Good-morning (Barbell)

Supplemental
4 x 8 reps

Push Press

Main
1 x 3 reps

Close Grip Incline Bench Press (Barbell)

Supplemental
4 x 6 reps

Military Press (Barbell)

Supplemental
4 x 8 reps

Hammer Curl (Dumbbell)

Assistance
4 x 10 reps

Cardio

Assistance
1 x undefined reps

Farmers Carry

Assistance
1 x 50 reps

Single Leg Split Squat

Assistance
5 x 10 reps

Week 6

Day 1

Deadlift

Main
6 x 3 reps

Bent-over Row (Barbell)

Assistance
5 x 8 reps

Romanian Deadlift

Supplemental
5 x 8 reps

Reverse Hyper-extension

Assistance
5 x 15 reps

Ab Wheel

Assistance
3 x 10 reps

Cardio

Assistance
1 x undefined reps

Day 2

Zombie Squat

Main

3 x 75%

3 x 85%

3 x 95%

Good-morning (Barbell)

Supplemental
5 x 8 reps

Push Press

Main
5 x 3 reps

Close Grip Incline Bench Press (Barbell)

Supplemental
3 x 3 reps

Military Press (Barbell)

Supplemental
5 x 8 reps

Hammer Curl (Dumbbell)

Assistance
5 x 10 reps

Cardio

Assistance
1 x undefined reps

Farmers Carry

Assistance
1 x 50 reps

Single Leg Split Squat

Assistance
5 x 10 reps

Week 7

Day 1

Deadlift

Main

3 x 70%

3 x 75%

3 x 80%

3 x 75%

3 x 70%

Romanian Deadlift

Supplemental
4 x 6 reps

Ab Wheel

Assistance
2 x 6 reps

Cardio

Assistance
1 x undefined reps

Day 2

Back Squat

Main
3 x 5 reps

Good-morning (Barbell)

Supplemental
4 x 6 reps

Push Press

Main

3 x 70%

3 x 75%

3 x 80%

3 x 75%

3 x 70%

Close Grip Incline Bench Press (Barbell)

Supplemental
3 x 5 reps

Military Press (Barbell)

Supplemental
3 x 6 reps

Cardio

Assistance
1 x undefined reps

Farmers Carry

Assistance
1 x 50 reps

Week 8

Day 1

Deadlift

Main

3 x 75%

3 x 80%

3 x 82.5%

3 x 85%

Bent-over Row (Barbell)

Assistance
2 x 10 reps

Romanian Deadlift

Supplemental
3 x 6 reps

Ab Wheel

Assistance
2 x 6 reps

Cardio

Assistance
1 x undefined reps

Day 2

Back Squat

Main
3 x 5 reps

Good-morning (Barbell)

Supplemental
3 x 6 reps

Push Press

Main

3 x 75%

3 x 80%

3 x 82%

3 x 85%

Close Grip Incline Bench Press (Barbell)

Supplemental
3 x 5 reps

Military Press (Barbell)

Supplemental
3 x 5 reps

Cardio

Assistance
1 x undefined reps

Farmers Carry

Assistance
1 x 50 reps

Week 9

Day 1

Deadlift

Main

3 x 80%

3 x 82.5%

3 x 85%

3 x 75%

Romanian Deadlift

Supplemental
3 x 5 reps

Ab Wheel

Assistance
2 x 6 reps

Cardio

Assistance
1 x undefined reps

Day 2

Back Squat

Main
3 x 5 reps

Good-morning (Barbell)

Assistance
2 x 10 reps

Push Press

Assistance
1 x 5 reps

Close Grip Incline Bench Press (Barbell)

Supplemental
3 x 5 reps

Military Press (Barbell)

Supplemental
2 x 5 reps

Cardio

Assistance
1 x undefined reps

Farmers Carry

Assistance
1 x 50 reps

Week 10

Day 1

Deadlift

Main
3 x 3 reps

Romanian Deadlift

Supplemental
2 x 5 reps

Ab Wheel

Assistance
2 x 6 reps

Cardio

Assistance
1 x undefined reps

Day 2

Back Squat

Main
3 x 5 reps

Good-morning (Barbell)

Supplemental
2 x 5 reps

Push Press

Main
3 x 3 reps

Close Grip Incline Bench Press (Barbell)

Supplemental
3 x 5 reps

Cardio

Assistance
1 x undefined reps

Farmers Carry

Assistance
1 x 50 reps

Week 11

Day 1

Ab Wheel

Assistance
2 x 6 reps

Cardio

Assistance
1 x undefined reps

Day 2

Cardio

Assistance
1 x undefined reps

Farmers Carry

Assistance
1 x 50 reps

Week 12

Day 1

Cardio

Assistance
5 x undefined reps

Farmers Carry

Assistance
3 x undefined reps

Day 2

Cardio

Assistance
1 x undefined reps

Ab Wheel

Assistance
1 x 5 reps

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