Final two weeks - small jumps if you're in spice range

LET ME KNOW IF YOU’RE STARTING TO FAIL SETS. THIS WILL REQUIRE A BACK OFF/DELOAD. OTHERWISE CONTINUE WITH BELOW

Aim to add 5-10 pounds per week for squat and deadlift
Aim to add 2.5-5 pounds per week for bench and rows
Aim to add 2.5-5 pounds per week for press

If you hit 8+ reps on AMRAP - double the above number for your weekly progression

Week 7

Day 1

  • Bench 4x4

  • Squat 4x4

  • Press 4x8

  • Chin-Ups 4x8

Day 2

  • Bench 4x8

  • Deadlift 4x4

  • Press - 4x4

  • Barbell Rows - 4x8

Day 3

  • Bench 3x4, 1xAMRAP

  • Squat 3x4, 1xAMRAP

  • Press 4x8

  • Chin-ups 4x4

Week 8

Day 1

  • Bench 4x8

  • Deadlift 4x8

  • Press - 4x4

  • Barbell Rows - 4x8

Day 2

  • Bench 4x4

  • Squat 4x4

  • Press 4x8

  • Chin-Ups 4x8

Day 3

  • Bench 4x8

  • Deadlift - 3x4, 1xAMRAP

  • Press - 3x4, 1xAMRAP

  • Barbell Rows 4x8