The program below is the exact same program I am doing now, and is the most up to date strength program there is!  This program is for those who have been training for more than a year and have a lot of experience with lifting.  The program is designed for a Monday/ Wednesday/ Friday lifting split.  Three days a week is the optimal amount of lifting days per week!  Every day you are scheduled to lift you will alternate workout A with workout B.  Ex: Monday- A1, Wednesday- B1, Friday- A2, Monday- B2, Wednesday- A1, Friday- B1, and so on. 

After each category I give you examples of exercises to perform, the exercises I write down are the ones you should base your program around.  Although, you may add more exercises to the category, this is not an exhaustive list.

Here is the workout, just work down the list and perform it in this order:

 

Stabilization:

·         Curl-Up Progression: 5 x 8 second holds each side

·         Bird Dog Progression: 5 x 8 second holds each side

·         Side Plank Progression: 5 x 8 second holds or 3 sets of 5-10 rolls, work your way up

·         Anterior Core (Hand walkouts, front plank progression, abs wheel out): 3 x 5 or 10 reps

 

Dynamic Warm-Up:

·         Movement Prep Routine (Split squats, side squats, drop lunge, overhead squats)

 

Plyo/ Med Ball Routine:

Workout Oriented (Ex: On bench press day perform explosive med ball chest presses, or jump squats for squat day):  3 x 5

 

Monday:

·         4 x 5

·         Special Deadlift

·         Single Leg Hip Dominant 

 

Wednesday:

·         4 x 5

·         Perform an explosive exercise first in the workout (ex: hang cleans or dumbbell snatch)

 

Friday:

·         3 x 10

·         Special Squat

·         Single Leg Knee Dominant 

 

***Notice that you perform the lower body workouts only on Monday and Friday, as noted above.  Although on Wednesdays you may perform the dynamic method for a special squat or special deadlift exercise.  The dynamic method is taking 50% of your max in a special exercise and performing it as explosive as possible for about 6 sets of 2 reps.

 

***Special exercises are max effort exercises, meaning you want to reach your one rep max each time you perform them.  It should take 3-4 sets to reach your 1 rep max, do not perform any more or you will exhaust your body.  There are two special exercises per workout; you will want to superset them so you can utilize your time better.  I also suggest that you superset the second group of exercises.  Ex: For A1, superset the special bench exercise with the special hip exercise, and then also superset the vertical press exercise with the hip dominant exercise.  A superset is pairing two exercises and performing a set of each one after the other until you have completed the desired amount of sets. When performing special exercises, you are trying to enhance central nervous system performance, reversal strength, and a bunch of other key factors when gaining strength and size.  At the bottom of each special exercise, you will relax the working muscles for 1-2 seconds, and then contract "violently".  Ex: at the bottom of a box squat, when you are seated on the box, relax, except for the entire abdominal wall (this should always be braced as tight as possible to increase performance and decrease injury), then stand up with as much force as possible!

 

 

A1:

·         Special Bench Exercise (ex: board press, floor bench, rack bench)

·         Special Hip Dominant Exercise (ex: high and low rack pulls, rack pulls are different heighted deadlifts)

·         Vertical Press (ex: dumbbell shoulder press, barbell shoulder press)

·         Hip Dominant (ex: single leg deadlifts)

·         Uni-Lateral Horizontal Press (ex: single arm dumbbell bench, single arm dumbbell incline)

·         Shoulder Complex (Superset ex: dumbbell upright rows, dumbbell scaptions, dumbbell laterals)

·         Triceps/ Multi Joint Triceps (Superset ex: triceps extensions with dips or push-ups)

·         Static Stretch Routine

*** Vertical press and shoulder complex exercises should always be performed with 8 or 12 reps!!!

 

B1:

·         Special Vertical Pull Exercise (ex: start with your head at bar level and complete the lift, partial pull up)

·         Special Squat Exercise (ex: high and low box squats, rack squats)

·         Vertical Pull (ex: Pull-ups, chin-ups, pull downs)

·         Single Leg Knee Dominant (ex: single leg squats, lunges, Bulgarian lunges)

·         Uni-Lateral Horizontal Row (ex: Dumbbell row, cable row)

·         Biceps

·         Y’s, T’s, W’s, L’s: 2 x 8

·         Static Stretch Routine

 

A2:

·         Special Bench Exercise

·         Special Hip Dominant Exercise

·         Horizontal Press (ex: dumbbell bench, dumbbell incline, pushups)

·         Hip Dominant Exercise

·         Uni-Lateral Vertical Press (ex: single arm dumbbell press)

·         Shoulder Complex

·         Triceps/ Multi Joint Triceps

·         Static Stretch Routine

 

B2:

·         Special Vertical Pull Exercise (ex: partial pull ups or chin ups)

·         Special Squat Exercise

·         Horizontal Row (ex: barbell rows, regular or reverse grip)

·         Single Leg Knee Dominant

·         Uni-Lateral Vertical Pull (ex: side to side pull ups, single arm pull downs)

·         Biceps

·         Y’s, T’s, W’s, L’s: 2 x 8

·         Static Stretch Routine

 

Post Workout Static Stretch Routine (hold for 20 seconds each):

·         Calf

·         Hip Flexor

·         Groin 

·         Chest