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.

Reviews

0 reviews

Week 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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Ab Wheel

Assistance

2 x 6 reps

Cardio

Assistance

1 x undefined reps

Cardio

Assistance

1 x undefined reps

Farmers Carry

Assistance

1 x 50 reps

Week 12

Cardio

Assistance

5 x undefined reps

Farmers Carry

Assistance

3 x undefined reps

Cardio

Assistance

1 x undefined reps

Ab Wheel

Assistance

1 x 5 reps

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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.

Reviews

0 reviews

Week 1

Day 1

Deadlift

Bent-over Row (Barbell)

Romanian Deadlift

Reverse Hyper-extension

Ab Wheel

Cardio

Day 2

Back Squat

Good-morning (Barbell)

Push Press

Close Grip Incline Bench Press (Barbell)

Military Press (Barbell)

Hammer Curl (Dumbbell)

Cardio

Farmers Carry

Single Leg Split Squat

Week 2

Day 1

Deadlift

Bent-over Row (Barbell)

Romanian Deadlift

Reverse Hyper-extension

Ab Wheel

Cardio

Day 2

Back Squat

Good-morning (Barbell)

Push Press

Close Grip Incline Bench Press (Barbell)

Military Press (Barbell)

Hammer Curl (Dumbbell)

Cardio

Farmers Carry

Single Leg Split Squat

Week 3

Day 1

Deadlift

Bent-over Row (Barbell)

Romanian Deadlift

Reverse Hyper-extension

Ab Wheel

Cardio

Day 2

Zombie Squat

Good-morning (Barbell)

Push Press

Close Grip Incline Bench Press (Barbell)

Military Press (Barbell)

Hammer Curl (Dumbbell)

Cardio

Farmers Carry

Single Leg Split Squat

Week 4

Day 1

Deadlift

Bent-over Row (Barbell)

Romanian Deadlift

Reverse Hyper-extension

Ab Wheel

Cardio

Day 2

Back Squat

Good-morning (Barbell)

Push Press

Close Grip Incline Bench Press (Barbell)

Military Press (Barbell)

Hammer Curl (Dumbbell)

Cardio

Farmers Carry

Single Leg Split Squat

Week 5

Day 1