Operation Unkillable

Note: Use 96-98% of 1rm

Training Maxes
Squat 0
Bench 0
Deadlift 0
OHP 0

Please Read:
Thank you for purchasing my program, I appreciate your support and your interest in my training style.

I wanted to talk about some accessories on this program along with nutrition, hydration and sleep as I find these thin
should help you figure out how to train/progress all the movements in the program pain free to help you become mo
If you ever have any pain/discomfort from these movements, you need to regress to what you can do pain free. And
movement. Feel free to message me for a substitute or a recommendation but 9/10 I’m just going to say to regress th
into the regressions under each movement.

The specific loads I give for certain exercises (Jefferson curl) as example is just to show you the scheme of progression
program because it gets too heavy, listen to your body. These are supposed to compliment your back health, not harm
conservative/expressing humility with these movements as loading a vulnerable position too early on when you’re no

Accessories:

I’d recommend getting a journal and writing down what you do every week for every single accessory, not just the on
composed/strict form. Having it wrote down with pen and paper is a power move and will help your progress dramati
you’ll have forever.
Dips: go all the way down. Hand to your armpit. There’s a tutorial on my IGTV of the ATG dips and I’d recommend wa
development, shoulder development and Tricep development. It will compliment all pressing movements for this rea
them band assisted, on the dip station and using the pull-up assist thing to deload the bottom position, doing negativ

For the behind the neck press, I would recommend gripping wider than your normal shoulder press grip. Start at the
it with the same load you train OHP right off the bat, it’s a different position/movement for the shoulder so it should
locked/quads flexed. If you lack the shoulder mobility to do these, I’d recommend trying a javelin press to warm up fo

Front raises: go all the way up to the ceiling on these with your palms facing the ground. This is the only way to put th
use your hips to lift the weight. You should be able to pause the weight at the top and control it down slowly. If you c
Dumbbell pullover: this exercise will be great for shoulder mobility and for building the muscles around your rib cage
squeezing your pecs to squeeze the weight back up. This exercise is one of a kind (outside the pullover machine) for h

Underhand chins: chest to bar and from dead hangs. Nothing else counts, this exercise is the largest range of motion
pulldowns underhand are a good substitute.

Wrist extension: Build the top of your forearms, it’ll help tremendously with elbow pain/elbow health long term and
your grip, and you’ll look like you lift in a t-shirt.

Hip flexor isolation: 3x10-15 on every day 4

Hip flexor isolation: you can lay on the ground and use a cable or reverse hyper to have load with this exercise or you
use a dumbbell for more straight weight. This exercise is great for making the front of the hip more durable/stronger.
hip flexor is a heavily used muscle in the lower body. Having it stronger will take a lot of stress off the soft tissue of th

Seated good morning: Arguable one of the best exercises for the lower back. Put your feet very far forward and very
traps and touch your nipples/nose to the bench at the same time and then return to the start position.
Deficit RDL: I would recommend a 2-3 inch deficit and to put an emphasis on controlling the negative and controlling
for the deficit, to the floor is fine for a regression.
ATG split squat: I would recommend starting these with the front foot elevated and no load. Do not use load until you
Hip flexor isolation: 3x10-15 on every day 4

Hip flexor isolation: you can lay on the ground and use a cable or reverse hyper to have load with this exercise or you
use a dumbbell for more straight weight. This exercise is great for making the front of the hip more durable/stronger.
hip flexor is a heavily used muscle in the lower body. Having it stronger will take a lot of stress off the soft tissue of th

Seated good morning: Arguable one of the best exercises for the lower back. Put your feet very far forward and very
traps and touch your nipples/nose to the bench at the same time and then return to the start position.
Deficit RDL: I would recommend a 2-3 inch deficit and to put an emphasis on controlling the negative and controlling
for the deficit, to the floor is fine for a regression.
ATG split squat: I would recommend starting these with the front foot elevated and no load. Do not use load until you
elevate the front foot less and less each week as the form of progression until you’re doing them on the ground, and
any knee pain, discomfort or lack of control in the end range of motion, I would recommend regressing it by elevatin
Nordic curl: do not use your hands. There’s no point. This is a hamstring exercise. Not a push-up. If you’re not strong
doing these to a stopper and using your hamstring to curl your way back up from the stopper. If it’s too difficult, you
then curl your way back.

Tibia raises: I have a tutorial on these as well you should go watch. Great exercise for knee health and ankle health.
Jefferson curl: I have a tutorial on these as well. I would start bodyweight and do a few reps and see how your body f
be great for your entire posterior chain, the back of your knees, hamstring mobility and your lower back. No other ex
Back extension: I like doing these Highbar like Klokov. I find it to be amazing for the entire posterior chain. If a 45lb ba
Reverse hyper: I love these for lower back health. Nothing pumps the erectors up the same way. I use the handles to
ground to assist in raising my chest. I don’t like letting the weight swing forward so much that my legs go further than
right back up. Control it the entire time and do not just swing it.
Dumbbell side bends: these are great for the QL and for lower back health. I wouldn’t load this one extremely heavy.
effectively hitting the targeted area.
Abductor machine: this is a great machine but can be too light if you’re relatively strong, you can stack more plates o
machine, here’s an exercise you could do in its place:
It’s called the super clamshell
https://www.instagram.com/p/CSNirgclZG2/?utm_medium=copy_link
Adductor bridge: This exercise is one of the few exercises that hit the adductor and allow it to be the limiting factor. I
durable. I would recommend starting with your quad on the flat bench, then progressing to your ankle being on the fl
bench (incline bench, as an example, or a box). Use increasing range of motion as the progression week to week unti
begin to add load to your hip.
Here’s an example:
https://www.instagram.com/p/CTniLamFktY/?utm_medium=copy_link
For the inverted rows: do them bodyweight and rest as needed in the amrap. Get as many reps as you can in the time

Facepulls: Do this with an underhand grip like you’re doing a back double bicep. This will make you externally rotate
cuff. This is one of my all-time favorite exercises for shoulder health that has a spot in all of my programs.
Nutrition:
Track your diet for a day on my fitness pal and track every single thing you eat to the best of your ability. This will ma
bodyweight down every single morning before you eat anything and use your weekly averages to decide what you ne

Once you find that, I would recommend slowly increasing your calories by 100-200 calories every week that your wei
fluctuations)

I’d recommend 1-1.3g of protein per pound of bodyweight and eating high protein/high carb around your workouts a
super strictly but don’t eat like an asshole to get your macros. Nutrient dense foods are going to be important for you
protein throughout the day into 4-5 different protein feedings.
Sleep: if you don’t sleep 7-8+ hours a night it’s going to be extremely difficult for you to recover from this and stay he
Take it seriously. Go to bed early and don’t be up past midnight. The earlier you get into bed the better the quality of
Sleep and nutrition take discipline. It’s necessary to take them seriously if you want to take your goals seriously.
Hydration: I would recommend drinking 3-5 glasses of water before you left the house every morning along with kee
you don’t have any sodium, potassium, selenium, magnesium, zinc with it, it makes it very difficult for the water to sti
make sure you’re being diligent doing it before, during and after to help with your recovery and to help prevent musc
high in potassium and maybe even using an electrolyte supplement.
aining style.

nd sleep as I find these things to be important. I will not be coaching you, but this guide sheet
ee to help you become more durable, mobile and hurt less.
you can do pain free. And if you can’t do that/figure it out I wouldn’t recommend training the
st going to say to regress the movement to an easier version until you can tolerate more. I’ll break

the scheme of progression with a whole new stimulus. If you feel you can’t keep up with the
your back health, not harm it. The load is nothing more than a suggestion and to keep people
oo early on when you’re not adapted for it is a recipe for disaster.

e accessory, not just the ones listed. Beat the log book week to week while maintaining the same
help your progress dramatically. It’s also really cool to look at over the years too as it’s something
ips and I’d recommend watching it. These will be great for elbow health, shoulder health, pec
ng movements for this reason. If they cause sternum pain, shoulder pain or elbow pain, you can do
om position, doing negatives all the way down are all great ways to begin training the ATG dip.

der press grip. Start at the traps and go all the way up and all the way down every rep. Do not train
r the shoulder so it should be treated as such and respected as such. Do not use your legs, knees
javelin press to warm up for them along with some shoulder dislocations.

his is the only way to put the front felt through a full range of motion. Do not swing your body and
rol it down slowly. If you can’t do that, it’s too heavy for you.
scles around your rib cage and building your Lats. I’d recommend an emphasis on control and
the pullover machine) for hitting the lats and the serratus.

he largest range of motion for an underhand pull. Start shoulder width. If it’s too difficult lat

bow health long term and the top of the forearm is always under-developed. It’ll also compliment

d with this exercise or you could do it standing with your foot in kettlebell/get a monkey foot and
hip more durable/stronger. Great for sprinters, those who squat heavy or really any athlete as the
ess off the soft tissue of the hip due to it depending on the soft tissue less.

very far forward and very wide to help you get down to the bench. Pull the bar down into your
art position.
e negative and controlling the weight through the full range of motion. If you aren’t mobile enough

d. Do not use load until you can do them from the floor bodyweight with perfect form. You can
 d with this exercise or you could do it standing with your foot in kettlebell/get a monkey foot and
hip more durable/stronger. Great for sprinters, those who squat heavy or really any athlete as the
ess off the soft tissue of the hip due to it depending on the soft tissue less.

very far forward and very wide to help you get down to the bench. Pull the bar down into your
art position.
e negative and controlling the weight through the full range of motion. If you aren’t mobile enough

d. Do not use load until you can do them from the floor bodyweight with perfect form. You can
them on the ground, and then you can slowly introduce load. Take your time doing this. If there’s
nd regressing it by elevating the front foot more.
sh-up. If you’re not strong enough to do a Nordic, which most people aren’t, you should start by
per. If it’s too difficult, you need a higher stopper. The stopper should touch right above the hips and

health and ankle health.

s and see how your body feels. If it feels good add a very small amount of weight. This exercise will
ur lower back. No other exercise lengthens the posterior chain like this one does.
posterior chain. If a 45lb bar is too hard, start with a 15lb bar. If that’s too hard, start bodyweight.
e way. I use the handles to extend my chest high/pull my sternum up and point my elbows to the
hat my legs go further than my hips. Just a small amount of spinal flexion at the bottom and then

this one extremely heavy. Focus on control, using a good/consistent range of motion and

ou can stack more plates or get a gym pin if that becomes an issue. If you do not have the abductor

to be the limiting factor. I think it’s great for increasing groin mobility and making the groin more
o your ankle being on the flat bench, and then progressing by doing something higher up than a flat
ression week to week until you get to the highest you can go. If that becomes too easy, you can

reps as you can in the time you’re given. Use a stop watch. Same goes for the hanging leg raises.

make you externally rotate your shoulders with load and strengthen the posterior side of the rotator
my programs.
of your ability. This will make you aware of your intake and you’re eating habits. I would write your
ages to decide what you need to do. This is how you find out what your caloric maintenance is.

s every week that your weight stalls/doesn’t increase (talking about weekly average, not day to day

rb around your workouts and then saving most of your fats for night time. I don’t care if you track
ing to be important for your health and your performance. I would also recommend spreading your

cover from this and stay healthy with this much training volume/work load. This is how you recover.
d the better the quality of sleep is.
your goals seriously.
ry morning along with keeping water on you all day. You can drink all the water in the world but if
difficult for the water to stick on you. It’s near impossible to get hydrated DURING a session so
y and to help prevent muscle strains/tears. I would recommend salting your food and eating veggies
 Operation Unkillable

Week 1 Week 2 Week 3 Week 4

DAY 1 WEIGHT % Sets Reps DAY 1 WEIGHT % Sets Reps DAY 1 WEIGHT % Sets Reps DAY 1 WEIGHT % Sets Reps
Pinky finger on ring Bench 0 50% 3 10 Pinky finger on ring Bench 0 - 0 50% - 54% 3 10 Pinky finger on ring Bench 0 - 0 54% - 58% 3 8 Pinky finger on ring Bench 0 - 0 56% - 61% 3 8
Main lifts

Main lifts

Main lifts

Main lifts
2 finger on smooth close grip incline Bench 0 - 0 33% - 38% 3 10 2 finger on smooth close grip incline Bench 0 - 0 35% - 40% 3 10 2 finger on smooth close grip incline Bench 0 - 0 38% - 43% 3 10 2 finger on smooth close grip incline Bench 0 - 0 41% - 45% 3 9

Dips 3 10-12 Dips 3 10-12 Dips 3 10-12 Dips 3 10-12

Standing behind the neck press OHP 0 - 0 33% - 38% 3 10 Standing behind the neck press OHP 0 - 0 35% - 40% 3 10 Standing behind the neck press OHP 0 - 0 38% - 43% 3 10 Standing behind the neck press OHP 0 - 0 40% - 45% 3 10
Front Raises 3 10-15 Front Raises 3 10-15 Front Raises 3 10-12 Front Raises 3 10-12
Accessories

Accessories

Accessories

Accessories
DB pullover 3 15 DB pullover 3 15 DB pullover 3 15/12/10 DB pullover 3 15/12/10
Underhand Chinups 3 10 Underhand Chinups 3 10 Underhand Chinups 3 10 Underhand Chinups 3 10
DB Curl 3 12/10/8 DB Curl 3 12/10/8 DB Curl 3 12/10/8 DB Curl 3 12/10/8
Wrist Extension 3 15 Wrist Extension 3 15 Wrist Extension 3 15 Wrist Extension 3 15

DAY 2 WEIGHT % Sets Reps DAY 2 WEIGHT % Sets Reps DAY 2 WEIGHT % Sets Reps DAY 2 WEIGHT % Sets Reps
Narrow stance Front squat(use heels) Squat 0 50% 3 10 Narrow stance Front squat(use heels) Squat 0 - 0 50% - 54% 3 10 Narrow stance Front squat(use heels) Squat 0 - 0 53% - 58% 3 10 Narrow stance Front squat(use heels) Squat 0 - 0 56% - 61% 3 8
Main lifts

Main lifts

Main lifts

Main lifts
Seated good morning 45 - 95 3 20 Seated good morning 65 - 95 3 20 Seated good morning 75 - 105 3 15-20 Seated good morning 85 - 115 3 15-20
Deficit RDL Deadlift 0 - 0 33% - 38% 3 10 Deficit RDL Deadlift 0 - 0 36% - 40% 3 10 Deficit RDL Deadlift 0 - 0 39% - 44% 3 9 Deficit RDL Deadlift 0 - 0 43% - 47% 3 8

ATG split squat 3 10 ATG split squat 3 10 ATG split squat 3 10 ATG split squat 3 10
Nordic curl 3 6-8 Nordic curl 3 6-8 Nordic curl 3 6-8 Nordic curl 3 6-8
Accessories

Accessories

Accessories

Accessories
Tibia raises 3 25 Tibia raises 3 25 Tibia raises 3 25 Tibia raises 3 25
Ab wheel 3 Till Form Breaks Ab wheel 3 Till Form Breaks Ab wheel 3 Till Form Breaks Ab wheel 3 Till Form Breaks

DAY 3 WEIGHT % Sets Reps DAY 3 WEIGHT % Sets Reps DAY 3 WEIGHT % Sets Reps DAY 3 WEIGHT % Sets Reps
Index finger on ring 5s pause Bench 0 - 0 50% - 55% 3 5 Index finger on ring 5s pause Bench 0 - 0 54% - 58% 3 5 Index finger on ring 5s pause Bench 0 - 0 54% - 58% 4 5 Index finger on ring 5s pause Bench 0 - 0 54% - 58% 5 5
Main lifts

Main lifts

Main lifts

Main lifts
palms facing each other Neutral grip incline DB press 3 15/12/10 palms facing each other Neutral grip incline DB press RPE 5-6 3 15/12/10 palms facing each other Neutral grip incline DB press RPE 5-6 3 12/10/8 palms facing each other Neutral grip incline DB press RPE 5-6 3 12/10/8
pause at belly button for 2s Underhand cable row 3 15/12/10 pause at belly button for 2s Underhand cable row 3 15/12/10 pause at belly button for 2s Underhand cable row 3 12/10/8 pause at belly button for 2s Underhand cable row 3 12/10/8
Straight arm pulldown 3 15 Straight arm pulldown 3 15 Straight arm pulldown 3 15 Straight arm pulldown 3 15
Accessories

Accessories

Accessories

Accessories
Side raises 3 15 Side raises 3 15 Side raises 3 15 Side raises 3 15
Facepulls 3 15 Facepulls 3 15 Facepulls 3 15 Facepulls 3 15
French Press 3 15/12/10 French Press 3 15/12/10 French Press 3 12/10/8 French Press 3 15/12/10
Wrist curl 3 15 Wrist curl 3 15 Wrist curl 3 15 Wrist curl 3 15

DAY 4 WEIGHT % Sets Reps DAY 4 WEIGHT % Sets Reps DAY 4 WEIGHT % Sets Reps DAY 4 WEIGHT % Sets Reps
3s pause beltless Highbar Squat 0 - 0 50% - 55% 3 5 3s pause beltless Highbar Squat 0 - 0 54% - 58% 3 5 3s pause beltless Highbar Squat 0 - 0 56% - 61% 3 5 3s pause beltless Highbar Squat 0 - 0 59% - 64% 5 3
Main lifts

Main lifts

Main lifts

Main lifts
@ bodyweight or 10-20lbs Jefferson curl 3 6-10 Jefferson curl 10 - 25 3 6-10 Jefferson curl 20 - 40 3 6-10 Jefferson curl 30 - 50 3 6-10
Reverse hypers or back extensions 3 15-20 Reverse hypers or back extensions 3 15-20 Reverse hypers or back extensions 3 15-20 Reverse hypers or back extensions 3 15-20
Accessories

Accessories

Accessories

Accessories
DB side bend 3 15-20 DB side bend 3 15-20 DB side bend 3 15-20 DB side bend 3 15-20
Abductor machine 3 10-15 Abductor machine 3 10-15 Abductor machine 3 10-15 Abductor machine 3 10-15
Adductor bridge 3 10-15 Adductor bridge 3 10-15 Adductor bridge 3 10-15 Adductor bridge 3 10-15
Calf press 3 15 Calf press 3 15 Calf press 3 15 Calf press 3 15

DAY 5 WEIGHT % Sets Reps DAY 5 WEIGHT % Sets Reps DAY 5 WEIGHT % Sets Reps DAY 5 WEIGHT % Sets Reps

Rest Rest Rest Rest

Main lifts

Main lifts

Main lifts

Main lifts
Accessories

Accessories

Accessories

Accessories
DAY 6 WEIGHT % Sets Reps DAY 6 WEIGHT % Sets Reps DAY 6 WEIGHT % Sets Reps DAY 6 WEIGHT % Sets Reps
Pause Squat 0 60% 3 6 Pause Squat 0 60% 4 6 Pause Squat 0 - 0 60% - 64% 4 6 Pause Squat 0 - 0 63% - 67% 4 6
Main lifts

Main lifts

Main lifts

Main lifts
2ct Pause Bench 0 60% 3 6 2ct Pause Bench 0 60% 4 6 2ct Pause Bench 0 - 0 60% - 64% 4 6 2ct Pause Bench 0 - 0 63% - 67% 4 6
2inch Deficit Deadlift 0 60% 3 3 2inch Deficit Deadlift 0 63% 3 3 2inch Deficit Deadlift 0 - 0 63% - 66% 3 3 2inch Deficit Deadlift 0 - 0 66% - 69% 3 3

Inverted Rows 90 sec amrap Inverted Rows 90 sec amrap Inverted Rows 120 sec amrap Inverted Rows 120 sec amrap
Hanging Leg Raises 90 sec amrap Hanging Leg Raises 90 sec amrap Hanging Leg Raises 120 sec amrap Hanging Leg Raises 120 sec amrap
Accessories

Accessories

Accessories

Accessories
 Operation Unkillable

Week 5 Week 6 Week 7 Week 8

DAY 1 WEIGHT % Sets Reps DAY 1 WEIGHT % Sets Reps DAY 1 WEIGHT % Sets Reps DAY 1 WEIGHT % Sets Reps
Pinky finger on ring Bench 0 - 0 69% - 74% 3 8 Pinky finger on ring Bench 0 - 0 72% - 76% 4 6 Pinky finger on ring Bench 0 - 0 75% - 80% 4 5 Pinky finger on ring Bench 0 - 0 78% - 83% 4 4
Main lifts

Main lifts

Main lifts

Main lifts
2 finger on smooth close grip incline Bench 0 - 0 44% - 48% 3 8 2 finger on smooth close grip incline Bench 0 - 0 46% - 50% 4 6 2 finger on smooth close grip incline Bench 0 - 0 49% - 53% 4 5 2 finger on smooth close grip incline Bench 0 - 0 52% - 57% 3 4

Dips 3 10-12 Dips 3 8-10 Dips 3 8-10 Dips 3 8-10

Standing behind the neck press OHP 0 - 0 45% - 50% 3 9 Standing behind the neck press OHP 0 - 0 48% - 53% 3 8 Standing behind the neck press OHP 0 - 0 51% - 56% 3 7 Standing behind the neck press OHP 0 - 0 54% - 59% 3 6
Front Raises 3 8-12 Front Raises 3 8-10 Front Raises 3 8-10 Front Raises 3 8-10
Accessories

Accessories

Accessories

Accessories
DB pullover 3 15/12/10 DB pullover 3 15/12/10 DB pullover 3 15/12/10 DB pullover 3 15/12/10
Underhand Chinups 3 10 Underhand Chinups 3 10 Underhand Chinups 3 10 Underhand Chinups 3 10
DB Curl 3 12/10/8 DB Curl 3 12/10/8 DB Curl 3 12/10/8 DB Curl 3 12/10/8
Wrist Extension 3 15 Wrist Extension 3 15 Wrist Extension 3 15 Wrist Extension 3 15

DAY 2 WEIGHT % Sets Reps DAY 2 WEIGHT % Sets Reps DAY 2 WEIGHT % Sets Reps DAY 2 WEIGHT % Sets Reps
Narrow stance Front squat(use heels) Squat 0 - 0 59% - 64% 4 6 Narrow stance Front squat(use heels) Squat 0 - 0 62% - 66% 5 5 Narrow stance Front squat(use heels) Squat 0 - 0 65% - 69% 6 4 Narrow stance Front squat(use heels) Squat 0 - 0 69% - 74% 4 4
Main lifts

Main lifts

Main lifts

Main lifts
Seated good morning 95 - 135 3 10-20 Seated good morning 105 - 150 3 10-20 Seated good morning 115 - 160 3 10-15 Seated good morning 125 - 165 3 10-12
Deficit RDL Deadlift 0 - 0 46% - 50% 4 6 Deficit RDL Deadlift 0 - 0 49% - 54% 4 5 Deficit RDL Deadlift 0 - 0 52% - 56% 5 4 Deficit RDL Deadlift 0 - 0 55% - 59% 3 4

ATG split squat 3 10 ATG split squat 3 10 ATG split squat 3 10 ATG split squat 3 10
Nordic curl 3 6-8 Nordic curl 3 6-8 Nordic curl 3 6-8 Nordic curl 3 6-8
Accessories

Accessories

Accessories

Accessories
Tibia raises 3 25 Tibia raises 3 25 Tibia raises 3 25 Tibia raises 3 25
Ab wheel 3 Till Form Breaks Ab wheel 3 Till Form Breaks Ab wheel 3 Till Form Breaks Ab wheel 3 Till Form Breaks

DAY 3 WEIGHT % Sets Reps DAY 3 WEIGHT % Sets Reps DAY 3 WEIGHT % Sets Reps DAY 3 WEIGHT % Sets Reps
Index finger on ring 5s pause Bench 0 - 0 57% - 61% 6 4 Index finger on ring 5s pause Bench 0 - 0 60% - 64% 7 3 Index finger on ring 5s pause Bench 0 - 0 63% - 68% 8 2 Index finger on ring pause Bench 0 - 0 66% - 71% 8 2
Main lifts

Main lifts

Main lifts

Main lifts
palms facing each other Neutral grip incline DB press 3 12/10/8 palms facing each other Neutral grip incline DB press 3 12/10/8 palms facing each other Neutral grip incline DB press 3 12/10/8 palms facing each other Neutral grip incline DB press 3 12/10/8
pause at belly button for 2s Underhand cable row 3 12/10/8 pause at belly button for 2s Underhand cable row 3 12/10/8 pause at belly button for 2s Underhand cable row 3 12/10/8 pause at belly button for 2s Underhand cable row 3 12/10/8
Straight arm pulldown 3 15 Straight arm pulldown 3 15 Straight arm pulldown 3 15 Straight arm pulldown 3 15
Accessories

Accessories

Accessories

Accessories
Side raises 3 15 Side raises 3 15 Side raises 3 15 Side raises 3 15
Facepulls 3 15 Facepulls 3 15 Facepulls 3 15 Facepulls 3 15
French Press 3 15/12/10 French Press 3 15/12/10 French Press 3 15/12/10 French Press 3 15/12/10
Wrist curl 3 15 Wrist curl 3 15 Wrist curl 3 15 Wrist curl 3 15

DAY 4 WEIGHT % Sets Reps DAY 4 WEIGHT % Sets Reps DAY 4 WEIGHT % Sets Reps DAY 4 WEIGHT % Sets Reps
3s pause beltless Highbar Squat 0 - 0 62% - 66% 6 3 3s pause beltless Highbar Squat 0 - 0 65% - 69% 6 2 3s pause beltless Highbar Squat 0 - 0 68% - 73% 4 2 Pause Highbar Squat 0 - 0 70% - 75% 4 2
Main lifts

Main lifts

Main lifts

Main lifts
Jefferson curl 45 - 60 3 6-10 Jefferson curl 55 - 70 3 6-10 Jefferson curl 65 - 85 3 6-10 Jefferson curl 75 - 105 3 6-10
Reverse hypers or back extensions 3 15-20 Reverse hypers or back extensions 3 15-20 Reverse hypers or back extensions 3 15-20 Reverse hypers or back extensions 3 15-20
Accessories

Accessories

Accessories

Accessories
DB side bend 3 15-20 DB side bend 3 15-20 DB side bend 3 15-20 DB side bend 3 15-20
Abductor machine 3 10-15 Abductor machine 3 10-15 Abductor machine 3 10-15 Abductor machine 3 10-15
Adductor bridge 3 10-15 Adductor bridge 3 10-15 Adductor bridge 3 10-15 Adductor bridge 3 10-15
Calf press 3 15 Calf press 3 15 Calf press 3 15 Calf press 3 15

DAY 5 WEIGHT % Sets Reps DAY 5 WEIGHT % Sets Reps DAY 5 WEIGHT % Sets Reps DAY 5 WEIGHT % Sets Reps

Rest Rest Rest Rest

Main lifts

Main lifts

Main lifts

Main lifts
Accessories

Accessories

Accessories

Accessories
DAY 6 WEIGHT % Sets Reps DAY 6 WEIGHT % Sets Reps DAY 6 WEIGHT % Sets Reps DAY 6 WEIGHT % Sets Reps
Pause Squat 0 - 0 66% - 70% 4 6 Pause Squat 0 - 0 69% - 74% 4 5 Low Bar Squat RPE 6 1 1 Low Bar Squat RPE 6 2 1
2ct Pause Bench 0 - 0 66% - 70% 4 6 2ct Pause Bench 0 - 0 69% - 74% 4 5 Pause Squat 0 - 0 72% - 76% 4 4 Pause Squat 0 - 0 75% - 79% 3 3
2inch Deficit Deadlift 0 - 0 69% - 72% 3 3 2inch Deficit Deadlift 0 - 0 72% - 75% 4 2 Competition Bench RPE 6 1 1 Competition Bench RPE 6 2 1
Main lifts

Main lifts

Main lifts

Main lifts
2ct Pause Bench 0 - 0 72% - 76% 4 4 2ct Pause Bench 0 - 0 75% - 79% 3 3
Competition Deadlift RPE 6 1 1 Competition Deadlift RPE 6 1 1
2inch Deficit Deadlift 0 - 0 74% - 78% 3 2 2inch Deficit Deadlift 0 - 0 76% - 80% 2 2
Inverted Rows 150 sec amrap Inverted Rows 180 sec amrap Inverted Rows 180 sec amrap Inverted Rows 180 sec amrap
Hanging Leg Raises 150 sec amrap Hanging Leg Raises 180 sec amrap Hanging Leg Raises 180 sec amrap Hanging Leg Raises 180 sec amrap
Accessories

Accessories

Accessories

Accessories
 Operation Unkillable

Week 9 Week 10 Week 11 Week 12

DAY 1 WEIGHT % Sets Reps DAY 1 WEIGHT % Sets Reps DAY 1 WEIGHT % Sets Reps DAY 1 WEIGHT % Sets Reps
Pinky finger on ring Bench 0 - 0 81% - 85% 5 3 Pinky finger on ring Bench 0 - 0 84% - 88% 5 2 Pinky finger on ring Bench 0 - 0 85% - 90% 4 2 Pinky finger on ring Bench 0 - 0 89% - 93% 3 1
Main lifts

Main lifts

Main lifts

Main lifts
2 finger on smooth close grip incline Bench 0 - 0 56% - 60% 3 3-4 2 finger on smooth close grip incline Bench 0 - 0 59% - 64% 3 3 2 finger on smooth close grip incline Bench 0 - 0 63% - 67% 3 2-3 2 finger on smooth close grip incline Bench 0 - 0 65% - 70% 2 2

Dips 3 8-10 Dips 3 8-10 Dips 3 8-10 Dips 3 8-10

Standing behind the neck press OHP 0 - 0 57% - 62% 3 4-6 Standing behind the neck press OHP 0 - 0 60% - 65% 3 4-6 Standing behind the neck press OHP 0 - 0 63% - 66% 3 4-6 Standing behind the neck press OHP 0 - 0 65% - 69% 3 4-6
Front Raises 3 8-10 Front Raises 3 8-10 Front Raises 3 8-10 Front Raises 3 8-10
Accessories

Accessories

Accessories

Accessories
DB pullover 3 15/12/10 DB pullover 3 15/12/10 DB pullover 3 15/12/10 DB pullover 3 15/12/10
Underhand Chinups 3 10 Underhand Chinups 3 10 Underhand Chinups 3 10 Underhand Chinups 3 10
DB Curl 3 12/10/8 DB Curl 3 12/10/8 DB Curl 3 12/10/8 DB Curl 3 12/10/8
Wrist Extension 3 15 Wrist Extension 3 15 Wrist Extension 3 15 Wrist Extension 3 15

DAY 2 WEIGHT % Sets Reps DAY 2 WEIGHT % Sets Reps DAY 2 WEIGHT % Sets Reps DAY 2 WEIGHT % Sets Reps
Narrow stance Front squat(use heels) Squat 0 - 0 72% - 76% 3 3 Narrow stance Front squat(use heels) Squat 0 - 0 75% - 79% 3 3 Narrow stance Front squat(use heels) Squat 0 - 0 78% - 83% 3 3 Narrow stance Front squat(use heels) Squat 0 - 0 81% - 85% 2 2
Main lifts

Main lifts

Main lifts

Main lifts
Seated good morning 135 - 175 3 10-12 Seated good morning 135 - 185 3 10-12 Seated good morning 155 - 205 3 6-10 Seated good morning 165 - 215 3 4-6
Deficit RDL Deadlift 0 - 0 55% - 59% 3 4

ATG split squat 3 10 ATG split squat 3 10 ATG split squat 3 10 ATG split squat 3 10
Nordic curl 3 6-8 Nordic curl 3 6-8 Nordic curl 3 6-8 Nordic curl 3 6-8
Accessories

Accessories

Accessories

Accessories
Tibia raises 3 25 Tibia raises 3 25 Tibia raises 3 25 Tibia raises 3 25
Ab wheel 3 Till Form Breaks Ab wheel 3 Till Form Breaks Ab wheel 3 Till Form Breaks Ab wheel 3 Till Form Breaks

DAY 3 WEIGHT % Sets Reps DAY 3 WEIGHT % Sets Reps DAY 3 WEIGHT % Sets Reps DAY 3 WEIGHT % Sets Reps
Index finger on ring pause Bench 0 - 0 69% - 74% 8 2 Index finger on ring pause Bench 0 - 0 72% - 76% 6 2 Index finger on ring pause Bench 0 - 0 75% - 80% 4 2 Index finger on ring pause Bench 0 - 0 78% - 83% 4 2
Main lifts

Main lifts

Main lifts

Main lifts
palms facing each other Neutral grip incline DB press 3 12/10/8 palms facing each other Neutral grip incline DB press 3 12/10/8 palms facing each other Neutral grip incline DB press 3 12/10/8 palms facing each other Neutral grip incline DB press 3 12/10/8
pause at belly button for 2s Underhand cable row 3 12/10/8 pause at belly button for 2s Underhand cable row 3 12/10/8 pause at belly button for 2s Underhand cable row 3 12/10/8 pause at belly button for 2s Underhand cable row 3 12/10/8
Straight arm pulldown 3 15 Straight arm pulldown 3 15 Straight arm pulldown 3 15 Straight arm pulldown 3 15
Accessories

Accessories

Accessories

Accessories
Side raises 3 15 Side raises 3 15 Side raises 3 15 Side raises 3 15
Facepulls 3 15 Facepulls 3 15 Facepulls 3 15 Facepulls 3 15
French Press 3 15/12/10 French Press 3 15/12/10 French Press 3 15/12/10 French Press 3 15/12/10
Wrist curl 3 15 Wrist curl 3 15 Wrist curl 3 15 Wrist curl 3 15

DAY 4 WEIGHT % Sets Reps DAY 4 WEIGHT % Sets Reps DAY 4 WEIGHT % Sets Reps DAY 4 WEIGHT % Sets Reps
Highbar Squat 0 - 0 74% - 78% 3 2 Highbar Squat 0 - 0 77% - 80% 3 2 Highbar Squat 0 - 0 79% - 83% 3 2 Highbar Squat 0 - 0 84% - 86% 2 1
Main lifts

Main lifts

Main lifts

Main lifts
Jefferson curl 85 - 115 3 6-10 Jefferson curl 95 - 135 3 4-6 Jefferson curl 95 - 145 3 4-6
Reverse hypers or back extensions 3 15-20 Reverse hypers or back extensions 3 15-20 Reverse hypers or back extensions 3 15-20 Reverse hypers or back extensions 3 15-20
Accessories

Accessories

Accessories

Accessories
DB side bend 3 15-20 DB side bend 3 15-20 DB side bend 3 15-20 DB side bend 3 15-20
Abductor machine 3 10-15 Abductor machine 3 10-15 Abductor machine 3 10-15 Abductor machine 3 10-15
Adductor bridge 3 10-15 Adductor bridge 3 10-15 Adductor bridge 3 10-15 Adductor bridge 3 10-15
Calf press 3 15 Calf press 3 15 Calf press 3 15 Calf press 3 15

DAY 5 WEIGHT % Sets Reps DAY 5 WEIGHT % Sets Reps DAY 5 WEIGHT % Sets Reps DAY 5 WEIGHT % Sets Reps

Rest Rest Rest Rest

Main lifts

Main lifts

Main lifts

Main lifts
Accessories

Accessories

Accessories

Accessories
DAY 6 WEIGHT % Sets Reps DAY 6 WEIGHT % Sets Reps DAY 6 WEIGHT % Sets Reps DAY 6 WEIGHT % Sets Reps
Low Bar Squat RPE 7 2 1 Low Bar Squat RPE 7 2 1 Low Bar Squat RPE 7 3 1 Low Bar Squat RPE 8-9 1 1
Pause Squat 0 - 0 78% - 82% 3 3 Pause Squat 0 - 0 81% - 84% 2 2 Competition Bench RPE 7 3 1 Competition Bench RPE 8-9 1 1
Competition Bench RPE 6 2 1 Competition Bench RPE 7 2 1 Competition Deadlift RPE 7 2 1 Competition Deadlift RPE 8-9 1 1
Main lifts

Main lifts

Main lifts

Main lifts
2ct Pause Bench 0 - 0 78% - 82% 3 3 2ct Pause Bench 0 - 0 81% - 84% 2 2
Competition Deadlift RPE 7 1 1 Competition Deadlift RPE 6 3 1
2inch Deficit Deadlift 0 - 0 83% - 85% 2 1
Inverted Rows 180 sec amrap Inverted Rows 180 sec amrap Inverted Rows 180 sec amrap Inverted Rows 180 sec amrap
Hanging Leg Raises 180 sec amrap Hanging Leg Raises 180 sec amrap Hanging Leg Raises 180 sec amrap
Accessories

Accessories

Accessories

Accessories