Week 1
Day1 - Strength Speed
(maximal strength)
Squats 3x3 @85%
DeadLifts 3x3 @85%
Bench 3x3 @85%
Weighted Pull Up 3x3 @85%
Day3 - Speed Strength
Reactive Squat 4x2 @50%
Weighted GHR 4x2 @50%
Reactive Bench 4x2 @50%
Weighted Chin up 4x2 @50%
Day5 - Strength Speed
Squats 3x3 @85%
DeadLifts 3x3 @85%
Bench 3x3 @85%
Weighted Pull UP 3x3 @85%
Week 2
Day1 - Strength Speed
(maximal strength)
Squats 4x4 @80%
DeadLifts 4x4 @80%
Bench 4x4 @80%
Weighted Pull Up 4x4 @80%
Day3 - Speed Strength
Reactive Squat 5x2 @50%
Weighted GHR 5x2 @50%
Reactive Bench 5x2 @50%
Weighted Chin up 5x2 @50%
Day5 - Strength Speed
Squats 4x4 @80%
DeadLifts 4x4 @80%
Bench 4x4 @80%
Weighted Pull Up 4x4 @80%
Week 3
Day1 - Strength Speed
(maximal strength)
Squats 5x5 @75%
DeadLifts 5x5 @75%
Bench 5x5 @75%
Weighted Pull Up 5x5 @75%
Day3 - Speed Strength
Reactive Squat 6x2 @50%
Weighted GHR 6x2 @50%
Reactive Bench 6x2 @50%
Weighted Chin up 6x2 @50%
Day5 - Strength Speed
Squats 5x5 @75%
DeadLifts 5x5 @75%
Bench 5x5 @75%
Weighted Pull Up 5x5 @75%
Week 4
Day1 - Strength Speed
(maximal strength)
Squats 6x6 @70%
DeadLifts 6x6 @70%
Bench 6x6 @70%
Weighted Pull Up 6x6 @70%
Day3 - Speed Strength
Reactive Squat 7x2 @50%
Weighted GHR 7x2 @50%
Reactive Bench 7x2 @50%
Weighted Chin up 7x2 @50%
Day5 - Strength Speed
Squats 6x6 @70%
DeadLifts 6x6 @70%
Bench 6x6 @70%
Weighted Pull Up 6x6 @70%
Week 5
Day1 - Strength Speed
(maximal strength)
Squats 5x5 @75%
DeadLifts 5x5 @75%
Bench 5x5 @75%
Weighted Pull Up 5x5 @75%
Day3 - Speed Strength
Reactive Squat 6x2 @50%
Weighted GHR 6x2 @50%
Reactive Bench 6x2 @50%
Weighted Chin up 6x2 @50%
Day5 - Strength Speed
Squats 5x5 @75%
DeadLifts 5x5 @75%
Bench 5x5 @75%
Weighted Pull Up 5x5 @75%
Week 6
Day1 - Strength Speed
(maximal strength)
Squats 4x4 @80%
DeadLifts 4x4 @80%
Bench 4x4 @80%
Weighted Pull Up 4x4 @80%
Day3 - Speed Strength
Reactive Squat 5x2 @50%
Weighted GHR 5x2 @50%
Reactive Bench 5x2 @50%
Weighted Chin up 5x2 @50%
Day5 - Strength Speed
Squats 4x4 @80%
DeadLifts 4x4 @80%
Bench 4x4 @80%
Weighted Pull Up 4x4 @80%
Week 7
Day1 - Strength Speed
(maximal strength)
Squats 3x3 @85%
DeadLifts 3x3 @85%
Bench 3x3 @85%
Weighted Pull Up 3x3 @85%
Day3 - Speed Strength
Reactive Squat 4x2 @50%
Weighted GHR 4x2 @50%
Reactive Bench 4x2 @50%
Weighted Chin up 4x2 @50%
Day5 - Strength Speed
Squats 3x3 @85%
DeadLifts 3x3 @85%
Bench 3x3 @85%
Weighted Pull UP 3x3 @85%