Getting’ Stronk

Jack Morrow

You have in front of you an open source program written by me, Jack Morrow,
known from 2017-2020 on Instagram as “Jack the Deadlift Ripper”. At the time of this
writing, I have been coaching and competing in powerlifting for 8 years, with
interspersed experience in bodybuilding and strongman. Through my Instagram
channel, I’ve had the privilege of working with more than 750 individual athletes of all
levels. For a long time, I charged a custom programming fee for my programs, which
helped cover the cost of my time to develop the programs, critique form checks, answer
questions, and develop new and engaging content. I’ve since semi-retired from this
business model and have instead adopted an open source approach.

Under this model, I’ve released ten of my most effective and refined programs for
anyone to use in their training. It is my hope that these programs will be widely
distributed, and the same joy and progress my athletes and I have experienced will
spread through the lifting community. To find all ten of my programs, go to:

https://jackthedeadliftripper.box.com/v/freeprograms
If you find value in this program, and you too experience the joy of work and
progress as a result of these contents, consider making a donation. Any little bit helps,
whether it’s $3 for a cup of coffee or the $100 that an average program sold for when I
was actively developing this material. If you choose not to donate, consider sharing this
program with your friends! At the end of the day, if lifters hit fresh PRs, bust through
plateaus, exceed their preconceived limits, or extend their lives through sport, I’ve done
my job.
Please send any notes or donations to:

Venmo: @Jack-Morrow-4
Now on to the good stuff!

Program Name: Gettin’ Stronk

Program Duration: 12 weeks
Program Frequency: 5 days per week
Required Experience: Experience with compound lifts
Important Notes: This program includes in-line testing for squat, bench
press, and deadlift rep maxes, which can be helpful for benchmarking progress using
familiar movements.

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Scheduling
This program has five working days: Pressing, Squatting, Carrying, Pulling. The day of the week for each lift doesn't matter, but
the rest does need to be preserved as below:
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Option 1 Pressing Squatting (rest) Carrying Benching Pulling (rest)
Option 2 (rest) Pressing Squatting (rest) Carrying Benching Pulling
Option 3 Pulling (rest) Pressing Squatting (rest) Carrying Benching
Option 4 Benching Pulling (rest) Pressing Squatting (rest) Carrying

Calendar

Pressing Squatting Carrying Benching Pulling

1 Football Bar
Press from
Olympic Depth
Squat
Frame Carry Bench Press
6" Raw Block
Pull
Rack

Pressing Squatting Carrying Benching Pulling

2 Barbell Push
Press
Hatfield Squat
Farmer's Carry
Handles
1" Board Press
Trap Bar
Deadlift

Pressing Squatting Carrying Benching Pulling

3 Single
Dumbbell Push
Low Bar Wide
Stance Box
Keg/Sandbag/Stone
Carry
Slingshot
Bench Press
DL 5RM TEST
Press Squat

Pressing Squatting Carrying Benching Pulling

4 Axle Press from

Rack
SQ 5RM TEST Yoke Walk BN 5RM TEST Sumo Deadlift

Pressing Squatting Carrying Benching Pulling

5 Overhead Press SQ 5RM TEST Frame Carry BN 5RM TEST 18" Axle Pull

Pressing Squatting Carrying Benching Pulling

6 Barbell Push
Press
Olympic Depth
Squat
Farmer's Carry
Handles
Bench Press DL 3RM TEST

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Calendar Continued

Pressing Squatting Carrying Benching Pulling

7 Single
Dumbbell Push SQ 3RM TEST
Keg/Sandbag/Stone
Carry
1" Board Press
6" Raw Block
Pull
Press

Pressing Squatting Carrying Benching Pulling

8 Axle Press from

Rack
Hatfield Squat Yoke Walk BN 3RM TEST
Trap Bar
Deadlift

Pressing Squatting Carrying Benching Pulling

9 Split Jerk SQ 2RM TEST Frame Carry

Slingshot
Bench Press
DL 2RM TEST

Pressing Squatting Carrying Benching Pulling

10 Barbell Push
Press
Low Bar Wide
Stance Box
Farmer's Carry
Handles
BN 2RM TEST Sumo Deadlift
Squat

Pressing Squatting Carrying Benching Pulling

11 Single
Dumbbell Push SQ 1RM TEST
Keg/Sandbag/Stone
Carry
BN 1RM TEST 18" Axle Pull
Press

Pressing Squatting Carrying Benching Pulling

12 Axle Press from

Rack
Power Pause
Squat
Yoke Walk
Close Grip
Bench Press
DL 1RM TEST

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Week 1 Pressing
Football Bar Press from Rack 5 sets Singles
Bench Press 3 sets 15 reps
Dumbbell Lateral Raise 3 sets 8 to 15 reps
Weighted Dips 4 sets 5 to 8 reps
Alternating Front Raise 2 sets 15 to 20 reps
Dumbbell Pec Fly 3 sets 12 to 15 reps
Week 1 Squatting
Olympic Depth Squat 5 sets 4 reps
Top Half Partial Squat 5 sets Singles
Barbell Glute Bridges 4 sets 6 to 12 reps
Banded Hamstring Curl 3 sets 10 to 15 reps
Dumbbell Goblet Squat Close 3 sets 15-20 reps
Box Jumps 5 sets Singles
Week 1 Carrying
Frame Carry 3 sets Medium load, 50' for time
Barbell Power Shrug 5 sets 5 Reps
Banded Face Pull 4 sets 15 reps
Overhand Dumbbell RDL 3 sets 8 reps
Hammer Curls 5 sets 5 reps
Week 1 Benching
Bench Press 6 sets Doubles
Dumbbell Bench Press 4 sets 5 to 8 reps
Barbell Skullcrushers 4 sets 8 to 12 reps
Heavy Dumbbell Lateral Raise 3 sets 6 reps
Hammer Curls 4 sets 12 reps
Dumbbell Incline Chest Fly 3 sets 15 to 20 reps
Week 1 Pulling
6" Raw Block Pull 7 sets Doubles
Zercher Squat 3 sets 5 reps
Banded Straight Arm Pressdown 4 sets 8 to 12 reps
Bent Over Barbell Row 5 sets 3 reps
Barbell Glute Bridge 3 sets 12 reps
Pullups 4 sets max reps

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Week 2 Pressing
Barbell Push Press 7 sets Doubles
Close Grip Bench Press 5 sets 5 reps
Dumbbell Seated OHP 3 sets 8 to 15 reps
Barbell Skullcrushers 4 sets 5 to 8 reps
Rear Delt Fly 2 sets 15 to 20 reps
Wide Grip Dips 3 sets 12 to 15 reps
Week 2 Squatting
Hatfield Squat 5 sets Singles
Front Squat 5 sets 4 reps
Barbell Glute Bridges 4 sets 6 to 12 reps
Banded Hamstring Curl 3 sets 10 to 15 reps
Dumbbell Goblet Squat Close 3 sets 15-20 reps
Box Jumps 5 sets Singles
Week 2 Carrying
Farmer's Carry Handles 4 sets Increase load/set, 25' heavy
Kettlebell Shrug 4 sets 8 to 12 reps
Banded Face Pull 4 sets 15 reps
Overhand Dumbbell RDL 3 sets 8 reps
Hammer Curls 5 sets 5 reps
Week 2 Benching
1" Board Press 7 sets Doubles
Weighted Dips 5 sets 5 reps
Barbell Skullcrushers 4 sets 8 to 12 reps
Heavy Dumbbell Lateral Raise 3 sets 6 reps
Hammer Curls 4 sets 12 reps
Dumbbell Incline Chest Fly 3 sets 15 to 20 reps
Week 2 Pulling
Trap Bar Deadlift 5 sets 4 reps
SSB Good Mornings 4 sets 5 reps
Banded Straight Arm Pressdown 4 sets 8 to 12 reps
Bent Over Barbell Row 5 sets 3 reps
Barbell Glute Bridge 3 sets 12 reps
Pullups 4 sets max reps

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Week 3 Pressing
Single Dumbbell Push Press 6 sets Triples
Standing OHP 3 sets 8 reps
Landmine Press 3 sets 8 to 15 reps
Barbell Floor Press 4 sets 5 to 8 reps
Dumbbell Lateral Raise 2 sets 15 to 20 reps
Diamond Pushups 3 sets 12 to 15 reps
Week 3 Squatting
Low Bar Wide Stance Box Squat 7 sets Doubles
Zercher Squat 4 sets Triples
Barbell Glute Bridges 4 sets 6 to 12 reps
Banded Hamstring Curl 3 sets 10 to 15 reps
Dumbbell Goblet Squat Close 3 sets 15-20 reps
Box Jumps 5 sets Singles
Week 3 Carrying
Keg/Sandbag/Stone Carry 6 sets Lightest load, 100' for time
Trap Bar Shrug 3 sets 25 reps
Banded Face Pull 4 sets 15 reps
Overhand Dumbbell RDL 3 sets 8 reps
Hammer Curls 5 sets 5 reps
Week 3 Benching
Slingshot Bench Press 5 sets 4 reps
Wide Grip Bench Press 3 sets 10 reps
Barbell Skullcrushers 4 sets 8 to 12 reps
Heavy Dumbbell Lateral Raise 3 sets 6 reps
Hammer Curls 4 sets 12 reps
Dumbbell Incline Chest Fly 3 sets 15 to 20 reps
Week 3 Pulling
Deadlift 5RM Test 1 set 5 reps
Raw Beltless Conventional 3 sets 10 reps
Banded Straight Arm Pressdown 4 sets 8 to 12 reps
Bent Over Barbell Row 5 sets 3 reps
Barbell Glute Bridge 3 sets 12 reps
Pullups 4 sets max reps

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Week 4 Pressing
Axle Press from Rack 5 sets 4 reps
Split Jerk 5 sets Singles
Plate Raise 3 sets 8 to 15 reps
Single Dumbbell Tricep Extension 4 sets 5 to 8 reps
Dumbbell Seated OHP 2 sets 15 to 20 reps
Incline Dumbbell Fly 3 sets 12 to 15 reps
Week 4 Squatting
Squat 5 Rep Max Test 1 set 5 reps
Leg Press 3 sets 12 to 15 reps
Barbell Glute Bridges 4 sets 6 to 12 reps
Banded Hamstring Curl 3 sets 10 to 15 reps
Dumbbell Goblet Squat Close 3 sets 15-20 reps
Box Jumps 5 sets Singles
Week 4 Carrying
Yoke Walk 4 sets Heavy load, 100'
Axle Shrug 6 sets 3 reps
Banded Face Pull 4 sets 15 reps
Overhand Dumbbell RDL 3 sets 8 reps
Hammer Curls 5 sets 5 reps
Week 4 Benching
Bench Press 5 Rep Max Test 1 set 5 reps
Feet Up Bench Press 3 sets 5 reps
Barbell Skullcrushers 4 sets 8 to 12 reps
Heavy Dumbbell Lateral Raise 3 sets 6 reps
Hammer Curls 4 sets 12 reps
Dumbbell Incline Chest Fly 3 sets 15 to 20 reps
Week 4 Pulling
Sumo Deadlift 5 sets 3 reps
Raw Beltless Conventional 3 sets 10 reps
Banded Straight Arm Pressdown 4 sets 8 to 12 reps
Bent Over Barbell Row 5 sets 3 reps
Barbell Glute Bridge 3 sets 12 reps
Pullups 4 sets max reps

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Week 5 Pressing
Overhead Press 5 sets Singles
Bench Press 3 sets 15 reps
Dumbbell Lateral Raise 3 sets 8 to 15 reps
Weighted Dips 4 sets 5 to 8 reps
Alternating Front Raise 2 sets 15 to 20 reps
Dumbbell Pec Fly 3 sets 12 to 15 reps
Week 5 Squatting
Power Pause Squat 6 sets Triples
Leg Press 3 sets 12 to 15 reps
Barbell Glute Bridges 4 sets 6 to 12 reps
Banded Hamstring Curl 3 sets 10 to 15 reps
Dumbbell Goblet Squat Close 3 sets 15-20 reps
Box Jumps 5 sets Singles
Week 5 Carrying
Frame Carry 3 sets Medium load, 50' for time
Barbell Power Shrug 5 sets 5 Reps
Banded Face Pull 4 sets 15 reps
Overhand Dumbbell RDL 3 sets 8 reps
Hammer Curls 5 sets 5 reps
Week 5 Benching
Close Grip Bench Press 4 sets 8 reps
Feet Up Bench Press 3 sets 5 reps
Barbell Skullcrushers 4 sets 8 to 12 reps
Heavy Dumbbell Lateral Raise 3 sets 6 reps
Hammer Curls 4 sets 12 reps
Dumbbell Incline Chest Fly 3 sets 15 to 20 reps
Week 5 Pulling
18" Axle Pull 6 sets Triples
1" Deficit SLDL Full ROM 3 sets 5 reps
Banded Straight Arm Pressdown 4 sets 8 to 12 reps
Bent Over Barbell Row 5 sets 3 reps
Barbell Glute Bridge 3 sets 12 reps
Pullups 4 sets max reps

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Week 6 Pressing
Barbell Push Press 7 sets Doubles
Close Grip Bench Press 5 sets 5 reps
Dumbbell Seated OHP 3 sets 8 to 15 reps
Barbell Skullcrushers 4 sets 5 to 8 reps
Rear Delt Fly 2 sets 15 to 20 reps
Wide Grip Dips 3 sets 12 to 15 reps
Week 6 Squatting
Olympic Depth Squat 5 sets 4 reps
Top Half Partial Squat 5 sets Singles
Barbell Glute Bridges 4 sets 6 to 12 reps
Banded Hamstring Curl 3 sets 10 to 15 reps
Dumbbell Goblet Squat Close 3 sets 15-20 reps
Box Jumps 5 sets Singles
Week 6 Carrying
Farmer's Carry Handles 4 sets Increase load/set, 25' heavy
Kettlebell Shrug 4 sets 8 to 12 reps
Banded Face Pull 4 sets 15 reps
Overhand Dumbbell RDL 3 sets 8 reps
Hammer Curls 5 sets 5 reps
Week 6 Benching
Bench Press 6 sets Doubles
Dumbbell Bench Press 4 sets 5 to 8 reps
Barbell Skullcrushers 4 sets 8 to 12 reps
Heavy Dumbbell Lateral Raise 3 sets 6 reps
Hammer Curls 4 sets 12 reps
Dumbbell Incline Chest Fly 3 sets 15 to 20 reps
Week 6 Pulling
Deadlift 3RM Test 1 set 3 reps
Raw Beltless Conventional 3 sets 10 reps
Banded Straight Arm Pressdown 4 sets 8 to 12 reps
Bent Over Barbell Row 5 sets 3 reps
Barbell Glute Bridge 3 sets 12 reps
Pullups 4 sets max reps

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Week 7 Pressing
Single Dumbbell Push Press 6 sets Triples
Standing OHP 3 sets 8 reps
Landmine Press 3 sets 8 to 15 reps
Barbell Floor Press 4 sets 5 to 8 reps
Dumbbell Lateral Raise 2 sets 15 to 20 reps
Diamond Pushups 3 sets 12 to 15 reps
Week 7 Squatting
Squat 3 Rep Max Test 1 set Triple
Leg Press 3 sets 12 to 15 reps
Barbell Glute Bridges 4 sets 6 to 12 reps
Banded Hamstring Curl 3 sets 10 to 15 reps
Dumbbell Goblet Squat Close 3 sets 15-20 reps
Box Jumps 5 sets Singles
Week 7 Carrying
Keg/Sandbag/Stone Carry 6 sets Lightest load, 100' for time
Trap Bar Shrug 3 sets 25 reps
Banded Face Pull 4 sets 15 reps
Overhand Dumbbell RDL 3 sets 8 reps
Hammer Curls 5 sets 5 reps
Week 7 Benching
1" Board Press 7 sets Doubles
Weighted Dips 5 sets 5 reps
Barbell Skullcrushers 4 sets 8 to 12 reps
Heavy Dumbbell Lateral Raise 3 sets 6 reps
Hammer Curls 4 sets 12 reps
Dumbbell Incline Chest Fly 3 sets 15 to 20 reps
Week 7 Pulling
6" Raw Block Pull 7 sets Doubles
Zercher Squat 3 sets 5 reps
Banded Straight Arm Pressdown 4 sets 8 to 12 reps
Bent Over Barbell Row 5 sets 3 reps
Barbell Glute Bridge 3 sets 12 reps
Pullups 4 sets max reps

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Week 8 Pressing
Axle Press from Rack 5 sets 4 reps
Split Jerk 5 sets Singles
Plate Raise 3 sets 8 to 15 reps
Single Dumbbell Tricep Extension 4 sets 5 to 8 reps
Dumbbell Seated OHP 2 sets 15 to 20 reps
Incline Dumbbell Fly 3 sets 12 to 15 reps
Week 8 Squatting
Hatfield Squat 5 sets Singles
Front Squat 5 sets 4 reps
Barbell Glute Bridges 4 sets 6 to 12 reps
Banded Hamstring Curl 3 sets 10 to 15 reps
Dumbbell Goblet Squat Close 3 sets 15-20 reps
Box Jumps 5 sets Singles
Week 8 Carrying
Yoke Walk 4 sets Heavy load, 100'
Axle Shrug 6 sets 3 reps
Banded Face Pull 4 sets 15 reps
Overhand Dumbbell RDL 3 sets 8 reps
Hammer Curls 5 sets 5 reps
Week 8 Benching
Bench Press 3 Rep Max Test 1 set 3 reps
Feet Up Bench Press 3 sets 5 reps
Barbell Skullcrushers 4 sets 8 to 12 reps
Heavy Dumbbell Lateral Raise 3 sets 6 reps
Hammer Curls 4 sets 12 reps
Dumbbell Incline Chest Fly 3 sets 15 to 20 reps
Week 8 Pulling
Trap Bar Deadlift 5 sets 4 reps
SSB Good Mornings 4 sets 5 reps
Banded Straight Arm Pressdown 4 sets 8 to 12 reps
Bent Over Barbell Row 5 sets 3 reps
Barbell Glute Bridge 3 sets 12 reps
Pullups 4 sets max reps

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Week 9 Pressing
Split Jerk 5 sets Singles
Bench Press 3 sets 15 reps
Dumbbell Lateral Raise 3 sets 8 to 15 reps
Weighted Dips 4 sets 5 to 8 reps
Alternating Front Raise 2 sets 15 to 20 reps
Dumbbell Pec Fly 3 sets 12 to 15 reps
Week 9 Squatting
Squat 2 Rep Max Test 1 set Double
Leg Press 3 sets 12 to 15 reps
Barbell Glute Bridges 4 sets 6 to 12 reps
Banded Hamstring Curl 3 sets 10 to 15 reps
Dumbbell Goblet Squat Close 3 sets 15-20 reps
Box Jumps 5 sets Singles
Week 9 Carrying
Frame Carry 3 sets Medium load, 50' for time
Barbell Power Shrug 5 sets 5 Reps
Banded Face Pull 4 sets 15 reps
Overhand Dumbbell RDL 3 sets 8 reps
Hammer Curls 5 sets 5 reps
Week 9 Benching
Slingshot Bench Press 5 sets 4 reps
Wide Grip Bench Press 3 sets 10 reps
Barbell Skullcrushers 4 sets 8 to 12 reps
Heavy Dumbbell Lateral Raise 3 sets 6 reps
Hammer Curls 4 sets 12 reps
Dumbbell Incline Chest Fly 3 sets 15 to 20 reps
Week 9 Pulling
Deadlift 2RM Test 1 set Double
Raw Beltless Conventional 3 sets 10 reps
Banded Straight Arm Pressdown 4 sets 8 to 12 reps
Bent Over Barbell Row 5 sets 3 reps
Barbell Glute Bridge 3 sets 12 reps
Pullups 4 sets max reps

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Week 10 Pressing
Barbell Push Press 7 sets Doubles
Close Grip Bench Press 5 sets 5 reps
Dumbbell Seated OHP 3 sets 8 to 15 reps
Barbell Skullcrushers 4 sets 5 to 8 reps
Rear Delt Fly 2 sets 15 to 20 reps
Wide Grip Dips 3 sets 12 to 15 reps
Week 10 Squatting
Low Bar Wide Stance Box Squat 7 sets Doubles
Zercher Squat 4 sets Triples
Barbell Glute Bridges 4 sets 6 to 12 reps
Banded Hamstring Curl 3 sets 10 to 15 reps
Dumbbell Goblet Squat Close 3 sets 15-20 reps
Box Jumps 5 sets Singles
Week 10 Carrying
Farmer's Carry Handles 4 sets Increase load/set, 25' heavy
Kettlebell Shrug 4 sets 8 to 12 reps
Banded Face Pull 4 sets 15 reps
Overhand Dumbbell RDL 3 sets 8 reps
Hammer Curls 5 sets 5 reps
Week 10 Benching
Bench Press 2 Rep Max Test 1 set Double
Feet Up Bench Press 3 sets 5 reps
Barbell Skullcrushers 4 sets 8 to 12 reps
Heavy Dumbbell Lateral Raise 3 sets 6 reps
Hammer Curls 4 sets 12 reps
Dumbbell Incline Chest Fly 3 sets 15 to 20 reps
Week 10 Pulling
Sumo Deadlift 5 sets 3 reps
Raw Beltless Conventional 3 sets 10 reps
Banded Straight Arm Pressdown 4 sets 8 to 12 reps
Bent Over Barbell Row 5 sets 3 reps
Barbell Glute Bridge 3 sets 12 reps
Pullups 4 sets max reps

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Week 11 Pressing
Single Dumbbell Push Press 6 sets Triples
Standing OHP 3 sets 8 reps
Landmine Press 3 sets 8 to 15 reps
Barbell Floor Press 4 sets 5 to 8 reps
Dumbbell Lateral Raise 2 sets 15 to 20 reps
Diamond Pushups 3 sets 12 to 15 reps
Week 11 Squatting
Squat 1 Rep Max Test 1 set Single
Leg Press 3 sets 12 to 15 reps
Barbell Glute Bridges 4 sets 6 to 12 reps
Banded Hamstring Curl 3 sets 10 to 15 reps
Dumbbell Goblet Squat Close 3 sets 15-20 reps
Box Jumps 5 sets Singles
Week 11 Carrying
Keg/Sandbag/Stone Carry 6 sets Lightest load, 100' for time
Trap Bar Shrug 3 sets 25 reps
Banded Face Pull 4 sets 15 reps
Overhand Dumbbell RDL 3 sets 8 reps
Hammer Curls 5 sets 5 reps
Week 11 Benching
Bench Press 1 Rep Max Test 1 set Single
Feet Up Bench Press 3 sets 5 reps
Barbell Skullcrushers 4 sets 8 to 12 reps
Heavy Dumbbell Lateral Raise 3 sets 6 reps
Hammer Curls 4 sets 12 reps
Dumbbell Incline Chest Fly 3 sets 15 to 20 reps
Week 11 Pulling
18" Axle Pull 6 sets Triples
1" Deficit SLDL Full ROM 3 sets 5 reps
Banded Straight Arm Pressdown 4 sets 8 to 12 reps
Bent Over Barbell Row 5 sets 3 reps
Barbell Glute Bridge 3 sets 12 reps
Pullups 4 sets max reps

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Week 12 Pressing
Axle Press from Rack 5 sets 4 reps
Split Jerk 5 sets Singles
Plate Raise 3 sets 8 to 15 reps
Single Dumbbell Tricep Extension 4 sets 5 to 8 reps
Dumbbell Seated OHP 2 sets 15 to 20 reps
Incline Dumbbell Fly 3 sets 12 to 15 reps
Week 12 Squatting
Power Pause Squat 6 sets Triples
Leg Press 3 sets 12 to 15 reps
Barbell Glute Bridges 4 sets 6 to 12 reps
Banded Hamstring Curl 3 sets 10 to 15 reps
Dumbbell Goblet Squat Close 3 sets 15-20 reps
Box Jumps 5 sets Singles
Week 12 Carrying
Yoke Walk 4 sets Heavy load, 100'
Axle Shrug 6 sets 3 reps
Banded Face Pull 4 sets 15 reps
Overhand Dumbbell RDL 3 sets 8 reps
Hammer Curls 5 sets 5 reps
Week 12 Benching
Close Grip Bench Press 4 sets 8 reps
Feet Up Bench Press 3 sets 5 reps
Barbell Skullcrushers 4 sets 8 to 12 reps
Heavy Dumbbell Lateral Raise 3 sets 6 reps
Hammer Curls 4 sets 12 reps
Dumbbell Incline Chest Fly 3 sets 15 to 20 reps
Week 12 Pulling
Deadlift 1RM Test 1 set Single
Raw Beltless Conventional 3 sets 10 reps
Banded Straight Arm Pressdown 4 sets 8 to 12 reps
Bent Over Barbell Row 5 sets 3 reps
Barbell Glute Bridge 3 sets 12 reps
Pullups 4 sets max reps

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4