Week 1
Day 1
4 Compound Sets of:
10 + 10 Split Stance Barbell Good Morning @30/25 kg
No Rest
20 Double Dumbbell Front Rack Cossack Squat @15/12.5 kg
No Rest
15 Double Dumbbell Rumenian Deadlift @25/20 kg
1’30 rest b/s
Split Stance Barbell Good Morning
Double Dumbbell Front Rack Cossack Squat
Double Dumbbell Rumenian Deadlift
Day 2
Time Under Tension – T.U.T
2 Sets of:
10 + 10 Goblet Deficit Bulgarian Split Squat @32/24 kg – Tempo 3.3.X.3
1’30 rest b/s
Goblet Deficit Bulgarian Split Squat
2 Sets of:
10 Barbell Banded Rumenian Deadlift @50/40 kg – Tempo 3.3.X.3
1’30 rest b/s
Barbell Banded Rumenian Deadlift
4 Sets of:
1′ Double Kettlebell Front Rack 90 Squat Hold theraband @20/16 kg
1’30 rest b/s
Double Kettlebell Front Rack 90 Squat Hold theraband
Day 3
Functional Strength Hypertrophy – Lower Body
3 Sets of:
12 Banded Landmine Goblet Squat (35/25 kg)
12 Double Dumbbell Front Rack Cossack Squat (15/12 kg)
15 Barbell Hip Thrust (50/40 kg)
2′ rest bet
Banded Landmine Goblet Squat
Double Dumbbell Front Rack Cossack Squat
Barbell Hip Thrust
Week 2
Day 1
4 Compound Sets of:
12 Barbell Back Rack Banded Sumo Squat @60/40 kg
8 Barbell Banded Pulse Squat 1 1/4 @60/40 kg
1’30 rest b/s
Barbell Back Rack Banded Sumo Squat
Barbell Banded Pulse Squat 1 1/4
Day 2
Time Under Tension – T.U.T
3 Sets of:
10 + 10 Bulgarian Split squat Barbell Front Rack @30/20 kg – Tempo 3.3.X.3
1’30 rest b/s
Bulgarian Split squat Barbell Front Rack
4 Sets of:
12 Double Kettlebell Banded Sumo Deadlift @32/24 kg – Tempo 3.1.3.1
1’30 rest b/s
Double Kettlebell Banded Sumo Deadlift
Day 3
3 Super Set – Respect Tempo Training – Lower Body Back
12 Barbell Hip Thrust (50/40 kg) – 3″ Hold Top Position
12 Double Dumbbell Split Romanian Deadlift Left (25/20 kg)
12 Double Dumbbell Split Romanian Deadlift Right (25/20 kg)
8 Romanian deadlift Barbell (50/40 kg) – Tempo 3.3.X.X
2′ rest b/s
Barbell Hip Thrust
Double Dumbbell Split Romanian Deadlift
Super Set – Respect Tempo Training – Lower Body Front
1′ Banded Leg Extensions – Max effort
1′ Double Dumbbell Squat 1 1/4 pulse (15/12 kg)
1′ Double Dumbbell Front Rack Step up (15/12 kg)
2′ rest x 3 Sets
Banded Leg Extensions
Double Dumbbell Squat 1 1/4 pulse
Double Dumbbell Front Rack Step up
Week 3
Day 1
3 Sets of:
10 + 10 Back Rack Barbell Bulgarian Split Squat @30/20 kg
45″ rest
8 + 8 Back Rack Barbell Bulgarian Split Squat @50/30 kg
1′ rest
6 + 6 Back Rack Barbell Bulgarian Split Squat @60/40 kg
2′ rest b/s
Back Rack Barbell Bulgarian Split Squat
Accumulate:
25 + 25 Banded Single Leg Dumbbell Romanian Deadlift @25/20 kg
Banded Single Leg Dumbbell Romanian Deadlift
Day 2
3 Compound Sets of:
15 Banded Landmine Goblet Squat @40/30 kg
20 Goblet Good Morning theraband @20/16 kg
1′ Goblet Pulse Wall Sit Hold @16/12 kg
1’30 rest b/s
Banded Landmine Goblet Squat
Goblet Good Morning theraband
Goblet Pulse Wall Sit Hold
Day 3
Functional Strength Hypertrophy – Lower Body
3 Sets :
1′ Double Dumbbell Front Rack Cossack Squat (15/12 kg)
1′ Banded Single Leg Dumbbell Romanian Deadlift Left (20/15 kg)
1′ Banded Single Leg Dumbbell Romanian Deadlift Right (20/15 kg)
1′ Dynamic Load Axle Bar Back Squat – Load as you feel
3′ rest bet
Double Dumbbell Front Rack Cossack Squat
Banded Single Leg Dumbbell Romanian Deadlift
Dynamic Load Axle Bar Back Squat
Week 4
Day 1
Time Under Tension – T.U.T
4 Sets of:
10 Dynamic Load Axle Bar Back Squat @55/45 kg – Tempo 3.3.1.3
6 + 6 Barbell Front Rack Banded Reverse Lunges @40/30 kg – Tempo 3.3.1.3
1’30 rest b/s
Dynamic Load Axle Bar Back Squat
Barbell Front Rack Banded Reverse Lunges
Day 2
3 Super Sets of:
10 Barbell Banded Front Squat @60/50 kg
12 + 12 Both Feet Elevated Double Kettlebell Split Squat @16/12 kg
16 Double Kettlebell Front Rack Drop Lunges @20/16 kg
1’30 rest b/s
Barbell Banded Front Squat
Both Feet Elevated Double Kettlebell Split Squat
Double Kettlebell Front Rack Drop Lunges
Day 3
3 Compound Sets of:
12 Barbell Back Rack Cossack Squat @50/30 kg
10 + 10 Barbell Split Stance Banded Rumenian Deadlift @50/30 kg
30 Barbel Back Rack Jumping Lunges @30/20 kg
2′ rest b/s
Barbell Back Rack Cossack Squat
Barbell Split Stance Banded Rumenian Deadlift
Barbel Back Rack Jumping Lunges
Week 5
Day 1
3 Super Sets of:
10 Double Dumbbell Squat 1 1/4 pulse @20/15 kg
12 + 12 Front Foot Elevated Double Kettlebell Carry Split Squat @20/16 kg
6 + 6 Single Kettlebell Front Rack Pistol Squat @16/12 kg
2′ rest b/s
Double Dumbbell Squat 1 1/4 pulse
Front Foot Elevated Double Kettlebell Carry Split Squat
Single Kettlebell Front Rack Pistol Squat
Day 2
Time Under Tension – T.U.T
3 Sets of:
10 + 10 Double Kettlebell Front Rack Step Down & Up @16/12 kg – Tempo 3.1.X.3
12 Barbell Front Rack Cossack Squat @30/20 kg – Tempo 3.3.X.1
10 Double Kettlebell Deficit Deadlift @32/24 kg – Tempo 3.1.3.3
2′ rest b/s
Double Kettlebell Front Rack Step Down & Up
Barbell Front Rack Cossack Squat
Double Kettlebell Deficit Deadlift
Day 3
Dynamic Load Strength
3 Sets of:
10 Dynamic Load Axle Bar Front Squat @55/45 kg
10 + 10 Double Kettlebell Front Rack Pistol Squat @12/8 kg
10 Barbell Jumping Back Squat @70/60 kg
2′ rest b/s
Dynamic Load Axle Bar Front Squat
Double Kettlebell Front Rack Pistol Squat
Barbell Jumping Back Squat
Week 6
Day 1
3 Super Sets of:
10 + 10 Deficit Goblet Cossack Squat @32/24 kg
15 + 15 Cossack Lunges – AFAP
10 + 10 Rear Foot Elevated Double Kettlebell Carry Split Squat @24/16 kg
2′ rest b/s
Deficit Goblet Cossack Squat
Cossack Lunges
Rear Foot Elevated Double Kettlebell Carry Split Squat
Day 2
Functional Strength Hypertrophy
4 Sets of:
30″ Double Dumbbell Reverse Rack Cossack Squat @15/12 kg
30″ REST
30″ Barbell Back Rack Wide Stance Good Morning @40/30 kg
30″ REST
30″ Barbell Back Rack Banded Split Squat Left @40/30 kg
30″ REST
30″ Barbell Back Rack Banded Split Squat Right @40/30 kg
2′ rest b/s
Double Dumbbell Reverse Rack Cossak Squat
Barbell Back Rack Wide Stance Good Morning
Barbell Back Rack Banded Split Squat
Day 3
Lower Body Hypertrophy
4 sets of: 1’ON – 1’OFF
1) Weighted Back Extension @15/10 kg Plate
2) Double Kettlebell Sumo Deadlift @40/32 kg
3) Reverse Rack Double Dumbbell Squat @20/15 kg