Drew

Program Outline

Workout A

Squat

Bench

Bent over Row

Clam Shell

Hollow Hold

Workout B

Squat

Press

Underhand Lat Pull

Clam Shell

Side Plank

Workout C

Squat

Bench OR Press

Bent Over Row OR Underhand Lat Pull

Calf Raises

Romanian Dead Lift

Strength Linear Progression

PHASE 1

Workout b 3/1

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout c 2/24

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout b 2/22

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout a 2/20

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout c 2/17

Strength Linear Progression

PHASE 1

Workout b 2/15

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout a 2/13

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout c 2/10

Strength Linear Progression

PHASE 1

Workout b 2/1 & 2/8

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout a 2/6

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout c 2/3

Strength Linear Progression

PHASE 1

Workout b 2/1

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout A 1/30

Strength Linear Progression

PHASE 1

Workout c 1/27

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout b 1/25

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout A 1/23

Strength Linear Progression

PHASE 1

Workout c 1/19

Strength Linear Progression

PHASE 1

Workout b 1/18

Strength Linear Progression

PHASE 1

Workout c 1/16

Strength Linear Progression

PHASE 1

Workout b 1/13

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout a 1/11

Strength Linear Progression

PHASE 1

Workout c 1/9

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout B 1/6

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout A 1/4

Strength Linear Progression

PHASE 1

Workout c 1/2

Strength Linear Progression

PHASE 1

Workout b 12/30

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout A 12/28

Strength Linear Progression

PHASE 1

Workout c 12/26

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout b 12/23

Strength Linear Progression

PHASE 1

Workout a 12/21

Strength Linear Progression

PHASE 1

Workout c 12/16

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout b 12/14

Strength Linear Progression

PHASE 1

Workout a 12/12

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout c 12/9

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout b 12/7

Strength Linear Progression

PHASE 1

Workout A 12/5

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout c 12/2

Circuit--exercise--SETS X REPS X RESISTANCE

Strength Linear Progression

PHASE 1

Workout b 11/30

Strength Linear Progression

PHASE 1

Workout A 11/28

Strength Linear Progression

PHASE 1

Workout c 11/25

Strength Linear Progression

PHASE 1

Workout B 11/23

Strength Linear Progression

PHASE 1

Workout A 11/21

Strength Linear Progression

PHASE 1

Workout c 11/18

Strength Linear Progression

PHASE 1

Workout B 11/16

Strength Linear Progression

PHASE 1

Workout A

Strength Linear Progression

PHASE 1

Workout b

Strength Linear Progression

PHASE 1

Workout c

Strength Linear Progression

PHASE 1

Workout A 11/11