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INCOMING FRESHMAN WORKOUT WEEK 1 Monday Push Jerk 4/50 4/55 4/60 4/65 Hang Clean 3/50 3/55 3/60 3/65 Clean Pull 5/___ 5/___ 5/___ Power Shrugs 10/___ 10/___ 10/___ Pull Ups 10/___ 10/___ 10/___ DB Rows 10/___ 10/___ 10/___ Straight Bar Curls 10/___ 10/___ 10/___ Neck Machine 10/___ 10/___ 10/___ 10/___ Tuesday Back Squat 10/55 8/60 6/70 4/75 Front Squat 5/___ 5/___ 5/___ Bench 10/55 8/60 6/70 4/75 DB Shoulder Press 8/___ 8/___ 8/___ Hyperextensions 10/___ 10/___ 10/___ Triceps Pushdowns 10/___ 10/___ 10/___ Thursday Push Jerk 4/50 4/55 4/60 4/65 Hang Clean 3/55 3/60 3/65 3/70 Clean Pulls 5/___ 5/___ 5/___ Power Shrugs 10/___ 10/___ 10/___ Lat Pulldowns 10/___ 10/___ 10/___ Low Rows 10/___ 10/___ 10/___ DB Curls 10/___ 10/___ 10/___ Neck Machine 10/___ 10/___ 10/___ 10/___ Friday Incline Bench 10/55 8/60 6/70 4/75 DB Bench 8/___ 8/___ 8/___ Shoulder Combo 10/___ 10/___ Back Squat 5/55 5/60 5/65 5/65 Step Ups 5/___ 5/___ 5/___ Hyperextensions 10/___ 10/___ 10/___

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INCOMING FRESHMAN WORKOUT WEEK 1

Monday

Push Jerk

4/50 4/55 4/60 4/65

Hang Clean

3/50 3/55 3/60 3/65

Clean Pull

5/___5/___5/___

Power Shrugs

10/___ 10/___ 10/___

Pull Ups

10/___ 10/___ 10/___

DB Rows

10/___ 10/___ 10/___

Straight Bar Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Tuesday

Back Squat

10/55 8/60 6/70 4/75

Front Squat

5/___ 5/___ 5/___

Bench

10/55 8/60 6/70 4/75

DB Shoulder Press

8/___ 8/___ 8/___

Hyperextensions

10/___ 10/___ 10/___

Triceps Pushdowns

10/___ 10/___ 10/___

Thursday

Push Jerk

4/50 4/55 4/60 4/65

Hang Clean

3/55 3/60 3/65 3/70

Clean Pulls

5/___ 5/___ 5/___

Power Shrugs

10/___ 10/___ 10/___

Lat Pulldowns

10/___ 10/___ 10/___

Low Rows

10/___ 10/___ 10/___

DB Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Friday

Incline Bench

10/55 8/60 6/70 4/75

DB Bench

8/___ 8/___ 8/___

Shoulder Combo

10/___ 10/___

Back Squat

5/55 5/60 5/65 5/65

Step Ups

5/___ 5/___ 5/___

Hyperextensions

10/___ 10/___ 10/___

Dips

10/___ 10/___ 10/___

INCOMING FRESHMAN WORKOUT WEEK 2

Monday

Push Jerk

4/55 4/60 4/65 4/70

Hang Clean

3/50 3/55 3/65 3/65

Clean Pull

5/___5/___5/___

Power Shrugs

10/___ 10/___ 10/___

Pull Ups

10/___ 10/___ 10/___

DB Rows

10/___ 10/___ 10/___

Straight Bar Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Tuesday

Back Squat

10/55 8/65 6/70 6/75

Front Squat

5/___ 5/___ 5/___

Bench

10/55 8/65 6/70 6/75

DB Shoulder Press

8/___ 8/___ 8/___

Hyperextensions

10/___ 10/___ 10/___

Triceps Pushdowns

10/___ 10/___ 10/___

Thursday

Push Jerk

4/55 4/60 4/65 4/70

Hang Clean

3/55 3/60 3/70 3/70

Clean Pulls

5/___ 5/___ 5/___

Power Shrugs

10/___ 10/___ 10/___

Lat Pulldowns

10/___ 10/___ 10/___

Low Rows

10/___ 10/___ 10/___

DB Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Friday

Incline Bench

10/55 8/65 6/70 6/75

DB Bench

8/___ 8/___ 8/___

Shoulder Combo

10/___ 10/___

Back Squat

5/55 5/60 5/65 5/70

Step Ups

5/___ 5/___ 5/___

Hyperextensions

10/___ 10/___ 10/___

Dips

10/___ 10/___ 10/___

INCOMING FRESHMAN WORKOUT WEEK 3

Monday

Push Jerk

4/55 4/65 4/70 4/70

Hang Clean

3/55 3/60 3/65 3/65

Clean Pull

5/___5/___5/___

Power Shrugs

10/___ 10/___ 10/___

Pull Ups

10/___ 10/___ 10/___

DB Rows

10/___ 10/___ 10/___

Straight Bar Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Tuesday

Back Squat

8/65 8/70 6/75 6/75

Front Squat

5/___ 5/___ 5/___

Bench

8/65 8/70 6/75 6/75

DB Shoulder Press

8/___ 8/___ 8/___

Hyperextensions

10/___ 10/___ 10/___

Triceps Pushdowns

10/___ 10/___ 10/___

Thursday

Push Jerk

4/55 4/65 4/70 4/70

Power Clean

3/60 3/65 3/70 3/75

Clean Pulls

5/___ 5/___ 5/___

Power Shrugs

10/___ 10/___ 10/___

Lat Pulldowns

10/___ 10/___ 10/___

Low Rows

10/___ 10/___ 10/___

DB Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Friday

Incline Bench

8/65 8/70 6/75 6/75

DB Bench

8/___ 8/___ 8/___

Shoulder Combo

10/___ 10/___

Back Squat

5/60 5/65 5/70 5/70

Step Ups

5/___ 5/___ 5/___

Hyperextensions

10/___ 10/___ 10/___

Dips

10/___ 10/___ 10/___

INCOMING FRESHMAN WORKOUT WEEK 4 (UNLOAD WK)

Monday

Push Jerk

4/50 4/55 4/60 4/65

Hang Clean

3/55 3/60 3/65 3/65

Clean Pull

5/___5/___5/___

Pull Ups

10/___ 10/___ 10/___

Straight Bar Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Tuesday

Back Squat

5/65 5/70 5/75 5/75

Front Squat

5/___ 5/___ 5/___

Bench

5/65 5/70 5/75 5/75

DB Shoulder Press

6/___ 6/___ 6/___

Hyperextensions

10/___ 10/___ 10/___

Triceps Pushdowns

10/___ 10/___ 10/___

Thursday

Push Jerk

4/50 4/55 4/60 4/65

Power Clean

3/55 3/60 3/70 3/70

Clean Pulls

5/___ 5/___ 5/___

Low Rows

10/___ 10/___ 10/___

DB Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Friday

Incline Bench

5/65 5/70 5/75 5/75

DB Bench

6/___ 6/___ 6/___

Shoulder Combo

10/___ 10/___

Back Squat

5/60 5/65 5/70 5/70

Hyperextensions

10/___ 10/___ 10/___

Dips

10/___ 10/___ 10/___

INCOMING FRESHMAN WORKOUT WEEK 5

Monday

Push Jerk

4/60 4/65 3/70 3/75

Hang Clean

3/60 3/65 3/70 3/70

Clean Pull

4/___4/___4/___

Power Shrugs

10/___ 10/___ 10/___

Pull Ups

10/___ 10/___ 10/___

DB Rows

10/___ 10/___ 10/___

Straight Bar Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Tuesday

Back Squat

8/65 8/70 6/75 6/75

Front Squat

5/___ 5/___ 5/___

Bench

8/65 8/70 6/75 6/75

DB Shoulder Press

6/___ 6/___ 6/___

Hyperextensions

10/___ 10/___ 10/___

Triceps Pushdowns

10/___ 10/___ 10/___

Thursday

Push Jerk

4/60 4/65 3/70 3/75

Power Clean

3/60 3/65 3/70 3/75

Clean Pulls

4/___4/___4/___

Power Shrugs

10/___ 10/___ 10/___

Lat Pulldowns

10/___ 10/___ 10/___

Low Rows

10/___ 10/___ 10/___

DB Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Friday

Incline Bench

8/65 8/70 6/75 6/75

DB Bench

6/___ 6/___ 6/___

Shoulder Combo

10/___ 10/___

Back Squat

5/60 5/65 5/70 5/70

Step Ups

5/___ 5/___ 5/___

Hyperextensions

10/___ 10/___ 10/___

Dips

10/___ 10/___ 10/___

INCOMING FRESHMAN WORKOUT WEEK 6

Monday:

Push Jerk

4/60 4/70 3/75 3/75

Hang Clean

3/60 3/65 3/70 3/70

Clean Pull

4/___4/___4/___

Power Shrugs

10/___ 10/___ 10/___

Pull Ups

10/___ 10/___ 10/___

DB Rows

10/___ 10/___ 10/___

Straight Bar Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Tuesday:

Back Squat

8/65 6/75 4/80 4/80

Front Squat

5/___ 5/___ 5/___

Bench

8/65 6/75 4/80 4/80

DB Shoulder Press

6/___ 6/___ 6/___

Hyperextensions

10/___ 10/___ 10/___

Triceps Pushdowns

10/___ 10/___ 10/___

Thursday:

Push Jerk

4/60 4/70 3/75 3/75

Power Clean

3/60 3/70 3/75 3/75

Clean Pulls

4/___4/___4/___

Power Shrugs

10/___ 10/___ 10/___

Lat Pulldowns

10/___ 10/___ 10/___

Low Rows

10/___ 10/___ 10/___

DB Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Friday:

Incline Bench

8/65 6/75 4/80 4/80

DB Bench

6/___ 6/___ 6/___

Shoulder Combo

10/___ 10/___

Back Squat

5/60 5/65 5/70 5/75

Lunges

6/___ 6/___ 6/___

Hyperextensions

10/___ 10/___ 10/___

Dips

10/___ 10/___ 10/___

INCOMING FRESHMAN WORKOUT WEEK 7

Monday

Push Jerk

3/60 3/70 3/75 3/80

Hang Clean

3/60 3/65 3/70 3/75

Clean Pull

4/___4/___4/___

Power Shrugs

10/___ 10/___ 10/___

Pull Ups

10/___ 10/___ 10/___

DB Rows

10/___ 10/___ 10/___

Straight Bar Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Tuesday

Back Squat

6/70 6/75 4/80 3/85

Front Squat

5/___ 5/___ 5/___

Bench

6/70 6/75 4/80 3/85

DB Shoulder Press

6/___ 6/___ 6/___

Hyperextensions

10/___ 10/___ 10/___

Triceps Pushdowns

10/___ 10/___ 10/___

Thursday

Push Jerk

3/60 3/70 3/75 3/80

Power Clean

3/60 3/70 3/75 3/80

Clean Pulls

4/___4/___4/___

Power Shrugs

10/___ 10/___ 10/___

Lat Pulldowns

10/___ 10/___ 10/___

Low Rows

10/___ 10/___ 10/___

DB Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Friday

Incline Bench

6/70 6/75 4/80 3/85

DB Bench

6/___ 6/___ 6/___

Shoulder Combo

10/___ 10/___

Back Squat

5/60 5/70 5/75 5/75

Lunges

6/___ 6/___ 6/___

Hyperextensions

10/___ 10/___ 10/___

Dips

10/___ 10/___ 10/___

INCOMING FRESHMAN WORKOUT WEEK 8 (UNLOAD WK)

Monday

Push Jerk

3/50 3/60 3/70 3/70

Hang Clean

3/55 3/60 3/65 3/65

Clean Pull

4/___4/___4/___

Pull Ups

10/___ 10/___ 10/___

Straight Bar Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Tuesday

Back Squat

5/65 5/70 5/75 5/75

Front Squat

5/___ 5/___ 5/___

Bench

5/65 5/70 5/75 5/75

DB Shoulder Press

6/___ 6/___ 6/___

Hyperextensions

10/___ 10/___ 10/___

Triceps Pushdowns

10/___ 10/___ 10/___

Thursday

Push Jerk

3/50 3/60 3/70 3/70

Power Clean

3/55 3/60 3/70 3/70

Clean Pulls

4/___4/___4/___

Low Rows

10/___ 10/___ 10/___

DB Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Friday

Incline Bench

5/65 5/70 5/75 5/75

DB Bench

6/___ 6/___ 6/___

Shoulder Combo

10/___ 10/___

Back Squat

5/60 5/65 5/70 5/70

Hyperextensions

10/___ 10/___ 10/___

Dips

10/___ 10/___ 10/___

INCOMING FRESHMAN WORKOUT WEEK 9

Monday

Push Jerk

3/60 3/70 3/75 3/80

Hang Clean

3/60 3/65 3/70 3/70

Clean Pull

4/___4/___4/___

Power Shrugs

10/___ 10/___ 10/___

Pull Ups

10/___ 10/___ 10/___

DB Rows

10/___ 10/___ 10/___

Straight Bar Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Tuesday

Back Squat

6/70 5/75 4/80 3/85

Front Squat

5/___ 5/___ 5/___

Bench

6/70 5/75 4/80 3/85

DB Shoulder Press

6/___ 6/___ 6/___

Hyperextensions

10/___ 10/___ 10/___

Triceps Pushdowns

10/___ 10/___ 10/___

Thursday

Push Jerk

3/60 3/70 3/75 3/80

Power Clean

3/60 3/65 3/70 3/75

Clean Pulls

4/___4/___4/___

Power Shrugs

10/___ 10/___ 10/___

Lat Pulldowns

10/___ 10/___ 10/___

Low Rows

10/___ 10/___ 10/___

DB Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Friday

Incline Bench

6/70 5/75 4/80 3/85

DB Bench

6/___ 6/___ 6/___

Shoulder Combo

10/___ 10/___

Back Squat

5/60 5/70 5/75 5/75

Lunges

6/___ 6/___ 6/___

Hyperextensions

10/___ 10/___ 10/___

Dips

10/___ 10/___ 10/___

INCOMING FRESHMAN WORKOUT WEEK 10

Monday

Push Jerk

3/60 3/70 3/80 3/80

Hang Clean

3/60 3/65 3/70 3/75

Clean Pull

4/___4/___4/___

Power Shrugs

10/___ 10/___ 10/___

Pull Ups

10/___ 10/___ 10/___

DB Rows

10/___ 10/___ 10/___

Straight Bar Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Tuesday

Back Squat

6/70 4/75 3/80 2/90

Front Squat

5/___ 5/___ 5/___

Bench

6/70 4/75 3/80 2/90

DB Shoulder Press

6/___ 6/___ 6/___

Hyperextensions

10/___ 10/___ 10/___

Triceps Pushdowns

10/___ 10/___ 10/___

Thursday

Push Jerk

3/60 3/70 3/80 3/80

Power Clean

3/60 3/70 3/75 3/80

Clean Pulls

4/___4/___4/___

Power Shrugs

10/___ 10/___ 10/___

Lat Pulldowns

10/___ 10/___ 10/___

Low Rows

10/___ 10/___ 10/___

DB Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Friday

Incline Bench

6/70 4/75 3/80 2/90

DB Bench

6/___ 6/___ 6/___

Shoulder Combo

10/___ 10/___

Back Squat

5/60 5/70 5/75 5/80

Lunges

6/___ 6/___ 6/___

Hyperextensions

10/___ 10/___ 10/___

Dips

10/___ 10/___ 10/___

INCOMING FRESHMAN WORKOUT WEEK 11

Monday

Push Jerk

3/60 3/70 3/80 3/80

Hang Clean

3/60 3/70 3/75 3/75

Power Shrugs

10/___ 10/___ 10/___

DB Rows

10/___ 10/___ 10/___

Straight Bar Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Tuesday

Back Squat

5/65 3/75 3/85 2/90 1/95

Bench

5/65 3/75 3/85 2/90 1/95

DB Shoulder Press

6/___ 6/___ 6/___

Hyperextensions

10/___ 10/___ 10/___

Triceps Pushdowns

10/___ 10/___ 10/___

Thursday

Push Jerk

3/60 3/70 3/80 3/80

Power Clean

3/60 3/70 3/75 3/85

Clean Pulls

4/___4/___4/___

Lat Pulldowns

10/___ 10/___ 10/___

DB Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

Friday

Incline Bench

5/65 5/70 5/75 5/75

DB Bench

6/___ 6/___ 6/___

Shoulder Combo

10/___ 10/___

Back Squat

5/60 5/65 5/70

Hyperextensions

10/___ 10/___ 10/___

Dips

10/___ 10/___ 10/___

INCOMING FRESHMAN WORKOUT WEEK 12MondayPush Jerk

3/55 3/65 3/70 3/70

Hang Clean

3/60 3/65 3/70 3/70

Clean Pulls

4/___4/___4/___

Power Shrugs

10/___ 10/___ 10/___

DB Rows

10/___ 10/___ 10/___

Straight Bar Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

TuesdayBack Squat

5/65 5/70 5/75 5/75

Bench

5/65 5/70 5/75 5/75

DB Shoulder Press

6/___ 6/___ 6/___

Hyperextensions

10/___ 10/___ 10/___

Triceps Pushdowns

10/___ 10/___ 10/___

ThursdayPush Jerk

3/55 3/65 3/70 3/70

Hang Clean

3/60 3/65 3/70 3/70

Lat Pulldowns

10/___ 10/___ 10/___

DB Curls

10/___ 10/___ 10/___

Neck Machine

10/___ 10/___ 10/___ 10/___

FridayIncline Bench

5/65 5/70 5/75 5/75

DB Bench

6/___ 6/___ 6/___

Shoulder Combo

10/___ 10/___

Back Squat

5/60 5/65 5/70

Hyperextensions

10/___ 10/___ 10/___

Dips

10/___ 10/___ 10/___


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