14 WEEK STRENGTH PROGRAMMING - WEEK 13 MAX LIFTS
WORKOUT 1
Workout 1 - Max Lift Upper Focus (Chest/Back)
Set 1 - 4 Rounds
8/6/4/FAIL Incline Barbell Chest Press (1011 Tempo)
6 Wide Grip Pull Ups (1011 Tempo)
8 GHD Weighted Sit Ups (1011 Tempo)
Set 2 - 4 Rounds
10/8/6/FAIL Incline DB Chest Flyes (1011 Tempo)
8/8 Band/Cable 1/2 Kneeling Diagonal Rows (1011 Tempo)
8 Glider Body Saws (1011 Tempo)
Set 3 - 4 Rounds
6/6/4/FAIL Chest Dips (1011 Tempo)
10/8/6/FAIL Bar Bent Over Rows (1011 Tempo)
Set 4 - 4 Rounds
10/8/6/ FAIL DB Hammer Curls (1061 Tempo)
10/8/6/FAIL DB Tricep Skull Crushers (6011 Tempo)
Mobility Work - Back
*NOTE: On your max lifting days, increase your weight as you progress through your sets. For example, 12/10/8 sets try to increase weight from 12 reps down to 10, and 10 down to 8, etc.
WORKOUT 2
Workout 2 - Max Lifts Lower/Core Focus
Pairing 1 - 4 Rounds
6/6 Barbell Back Rack Reverse Lunges (1011 Tempo)
6 Hanging Pike Leg Raises (1011 Tempo)
Pairing 2 - 4 Rounds
6/6 Barbell Back Rack Box Step Ups (1011 Tempo)
6/6 GHD Iron Cross (Weighted, 1011 Tempo)
Pairing 3 - 4 Rounds
8/6/4/FAIL Weighted GHD Glute Ham Raises (1011 Tempo)
8 Plate Pullovers (1011 Tempo)
Pairing 4 - 4 Rounds
15/15 Band Terminal Knee Extensions (1011 Tempo)
12/10/8 FAIL Weighted Hip Extensions (DB on Hips, 1011 Tempo)
Mobility Work - Hips
*NOTE: On your max lifting days, increase your weight as you progress through your sets. For example, 12/10/8 sets try to increase weight from 12 reps down to 10, and 10 down to 8, etc.
WORKOUT 3
Workout 3 - Max Lifts Upper Focus (Shoulders/Bis/Tris)
Set 1 - 4 Rounds
8/6/4/FAIL - Barbell Shoulder Press (1011 Tempo)
8 EZ Bar Bicep Curls (1061 Tempo)
10//8/6/FAIL - Tricep Box Dips (Weighted, 1011 Tempo)
Set 2 - 4 Rounds
8/6/4/FAIL Barbell Landmine 1 Arm Viking Press (Per Side, 1011 Tempo)
10/8/6/FAIL DB Bent Over Tricep Extensions (1011 Tempo)
8/8 DB Cross Body Curls (1041 Tempo)
Set 3 - 4 Rounds
10/8/6/FAIL Wall ISO DB Lateral Shoulder Raises (1011 Tempo)
8 Reverse Crunches (1011 Tempo)
10 Calorie Assault Bike
Mobility Work - Shoulders
*NOTE: On your max lifting days, increase your weight as you progress through your sets. For example, 12/10/8 sets try to increase weight from 12 reps down to 10, and 10 down to 8, etc.
WORKOUT 4
Workout 4 - Max Lifts Lower/Core Focus
Pairing 1 - 4 Rounds
8/6/4/FAIL Barbell Deadlifts (1011 Tempo)
6/6 Hanging Oblique Knee Tucks (1011 Tempo)
Pairing 2 - 4 Rounds
6/6 Barbell Cossack Squats (1011 Tempo)
6 Barbell Ab Rollouts (1011 Tempo)
Pairing 3 - 3 Rounds
8/8 Barbell Back Rack Split Stance Squats (1011 Tempo)
8/8 Med Ball Oblique Wall Slams (1011 Tempo)
Pairing 4 - 3 Rounds
15/15 Mini Band Plank Leg Raises (1011 Tempo)
8/8 Foam Roller Resisted Dead Bugs (1011 Tempo)
Mobility Work - Hamstrings
*NOTE: On your max lifting days, increase your weight as you progress through your sets. For example, 12/10/8 sets try to increase weight from 12 reps down to 10, and 10 down to 8, etc.
WORKOUT 5
Workout 5 - Max Lifts Upper Focus (Chest/Back)
Set 1 - 4 Rounds
8/6/4/FAIL DB Chest Press (1011 Tempo)
8/6/4/FAIL Overhead DB Triceps Extension (1011 Tempo)
Set 2 - 4 Rounds
8/6/4/FAIL DB Chest Flyes (1011 Tempo)
10 Seated Cable/Band Lat Rows (1011 Tempo)
Set 3 - 4 Rounds
8/6/4/FAIL Landmine Viking Press (1011 Tempo)
10 DB Bent Over Reverse Flyes (1011 Tempo)
Set 4 - 4 Rounds
8/6/4/FAIL Seated DB Supinated Curls (1011 Tempo)
10/8/6/FAIL Standing Cable/Band Face Pulls (1011 Tempo)
Mobility Work - Total Body
*NOTE: On your max lifting days, increase your weight as you progress through your sets. For example, 12/10/8 sets try to increase weight from 12 reps down to 10, and 10 down to 8, etc.