Blue Heeler

On the main lift, we are going to use plus sets (last set for an amrap) to decide what our weekly jumps are. For every rep over base line, add 1% of your 1 rep max in weight to next week's working sets. For week one, if I hit 20 reps in my amrap set, week two's working percentage would be 55% rather than 50%.

Set your max to start as 85% of your true max for any given lift. It's better to start conservatively than crash and burn by week 4. 

This program will get you huge and strong.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Squat (Barbell)

Deficit Deadlift (Barbell)

Leg Extension

Lat Pulldown (Close Grip)

Standing Calf Raise

Bench Press (Barbell)

Push Press (Barbell)

Chest Fly (Cable)

Bicep Curl (Dumbbell)

Skull Crusher (Barbell)

Deadlift (Barbell)

Squat (Paused)

Hamstring Curl

Back Extension (Weighted)

Chest Supported Row (Machine)

Overhead Press (Barbell)

Bench Press (Paused)

Seated Shoulder Press (Dumbbell)

French Press

One Arm Lateral Raise (Cable)

Bicep Curl (Machine)

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