This is an old program I wrote some time ago for many of my clients who were just getting into this type of training. This program does not use chains or bands because we did not use them at the time. I still use it as an introduction training program.


Day 1
(Max Effort Squat Day)

Good Mornings
Warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.

Glute Ham Raises (3 sets/10 reps)
Stress the eccentric, try to get a four count on they way down.

Reverse Hyperextensions (3 sets/8 reps)
Using the small strap.

Pull Down Abs (5 sets/10-15 reps)

Straight Leg Raises (5 sets/15 reps)

Day 2
(Max Effort Bench Day)

Board Press
Warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.

Lying Barbell Tricep Extensions (6 sets/10 reps)

Push Downs (3 sets/10 reps)
Using the small strap

One Arm Press (3 sets/15 reps)

Day 3
(Dynamic Effort Squat Day)

Box Squats (10 sets/2 reps)
This with 50% of 1RM. (45 to 60 sec rest between sets)

Reverse Hyperextensions (3 sets/8 reps)
Using the small strap.

One Leg Squats (4 sets/10 reps)
With each leg.

Dumbbell Rows (4 sets/6 reps)

Day 4
(Dynamic Effort Bench Day)

Bench Press (10 sets/3 reps)
This with 60% of 1RM. Use three different grips. (45 to 60 sec rest between sets)

Lying Dumbbell Tricep Extensions (4 sets/8 reps)
Using the small strap.

Dumbbell Side Raises (3 sets/10 reps)

Bent Over Dumbbell Side Raises (3 sets/10 reps)

Week 2

Day 1
(Max Effort Squat Day)

Good Mornings
Warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.

Glute Ham Raises (3 sets/8 reps)
Stress the eccentric, try to get a four count on they way down.

Day 2
(Max Effort Bench Day)

Board Press
Warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.

Lying Barbell Tricep Extensions (6 sets/10 reps)

Push Downs (3 sets/10 reps)
Using the small strap

One Arm Press (3 sets/15 reps)


Day 3
(Dynamic Effort Squat Day)

Box Squats (10 sets/2 reps)
This with 54% of 1RM. (45 to 60 sec rest between sets)

Reverse Hyperextensions (3 sets/8 reps)
Using the small strap.

One Leg Squats (4 sets/10 reps)
With each leg.

Dumbbell Rows (4 sets/6 reps)

Barbell Shrugs (3 sets/15 reps)

Day 4
(Dynamic Effort Bench Day)

Bench Press (10 sets/3 reps)
This with 60% of 1RM. Use three different grips. (45 to 60 sec rest between sets)

Lying Dumbbell Tricep Extensions (4 sets/8 reps)

Dumbbell Side Raises (3 sets/10 reps)

Bent Over Dumbbell Side Raises (3 sets/10 reps)

Week 3

Day 1
(Max Effort Squat Day)

Good Mornings
Warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.

Glute Ham Raises (3 sets/3 reps)
Stress the eccentric, try to get a four count on they way down.

Reverse Hyperextensions (3 sets/8 reps)
Using the small strap.

Pull Down Abs (5 sets/10-15 reps)

Straight Leg Raises (3 sets/20 reps)

Day 2
(Max Effort Bench Day)

Board Press
Warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.

Lying Barbell Tricep Extensionss (6 sets/10 reps)

Push Downs (3 sets/10 reps)
Using the small strap

One Arm Press (3 sets/15 reps)

Day 3
(Dynamic Effort Squat Day)

Box Squats (10 sets/2 reps)
This with 56% of 1RM. (45 to 60 sec rest between sets)

Reverse Hyperextensions (3 sets/8 reps)
Using the small strap.

One Leg Squats (4 sets/10 reps)
With each leg.

Dumbbell Rows (4 sets/6 reps)

Barbell Shrugs (3 sets/15 reps)

Day 4
(Dynamic Effort Bench Day)

Bench Press (10 sets/3 reps)
This with 60% of 1RM. Use three different grips. (45 to 60 sec rest between sets)

Lying Dumbbell Tricep Extensions (4 sets/8 reps)
Using the small strap.

Dumbbell Side Raises (3 sets/10 reps)

Bent Over Dumbbell Side Raises (3 sets/10 reps)

Week 4

Day 1
(Max Effort Squat Day)

Low Box Squat
Warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.

Glute Ham Raises (3 sets/3 reps)
Stress the eccentric, try to get a four count on they way down.

Reverse Hyperextensions (3 sets/8 reps)
Using the small strap.

Pull Down Abs (5 sets/10-15 reps)

Partial Deadlifts (3 sets/20 reps)

Day 2
(Max Effort Bench Day)

Floor Press
Warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.

JM Press (Up to: 2 sets/3 reps)

Incline Dumbbell Press (2 sets/10 reps)
Using the small strap

Seated Dumbbell Cleans (4 sets/8 reps)

Straight Leg Raises (5 sets/15 reps)

Day 3
(Dynamic Effort Squat Day)

Box Squats (10 sets/2 reps)
This with 60% of 1RM. (45 to 60 sec rest between sets) After your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.

Reverse Hyperextensions (5 sets/8 reps)
Using the small strap.

Chest Supported Rows (4 sets/8 reps)

Glute Ham Raise (3 sets/6 reps)

Pull Down Abs (5 sets/10 reps)

Day 4
(Dynamic Effort Bench Day)

Bench Press (10 sets/3 reps)
This with 60% of 1RM. Use three different grips. (45 to 60 sec rest between sets)

Close Grip Bench Press (Up to: 2 sets/3 reps)

One Arm Dumbbell Extensions (3 sets/10 reps)

Front Plate Raises (3 sets/10 reps)

Week 5

Day 1
(Max Effort Squat Day)

Low Box Squat
Warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.

Glute Ham Raises (5 sets/5 reps)
Stress the eccentric, try to get a four count on they way down.

Reverse Hyperextensions (3 sets/8 reps)
Using the small strap.

Pull Down Abs (5 sets/10-15 reps)

Partial Deadlifts (3 sets/20 reps)

Day 2
(Max Effort Bench Day)

Floor Press
Warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.

JM Press (Up to: 2 sets/3 reps)

Incline Dumbbell Press (2 sets/10 reps)

Seated Dumbbell Cleans (4 sets/8 reps)

Straight Leg Raises (5 sets/15 reps)

Day 3
(Dynamic Effort Squat Day)

Box Squats (10 sets/2 reps)
This with 50% of 1RM. (45 to 60 sec rest between sets)

Reverse Hyperextensions (5 sets/8 reps)
Using the small strap.

Chest Supported Rows (4 sets/8 reps)

Glute Ham Raise (3 sets/6 reps)

Pull Down Abs (5 sets/10 reps)

Day 4
(Dynamic Effort Bench Day)

Bench Press (10 sets/3 reps)
This with 60% of 1RM. Use three different grips. (45 to 60 sec rest between sets) After your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.

Close Grip Bench Press (Up to: 2 sets/3 reps)

One Arm Dumbbell Extensions (3 sets/10 reps)

Front Plate Raises (3 sets/10 reps)

Week 6

Day 1
(Max Effort Squat Day)

Low Box Squat
Warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.

Glute Ham Raises (5 sets/5 reps)
Stress the eccentric, try to get a four count on they way down.

Reverse Hyperextensions (3 sets/8 reps)
Using the small strap.

Pull Down Abs (5 sets/10-15 reps)

Partial Deadlifts (3 sets/20 reps)

Day 2
(Max Effort Bench Day)

Floor Press
Warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.

JM Press (Up to: 2 sets/3 reps)

Incline Dumbbell Press (2 sets/10 reps)
Using the small strap

Seated Dumbbell Cleans (4 sets/8 reps)

Straight Leg Raises (5 sets/15 reps)

Day 3
(Dynamic Effort Squat Day)

Box Squats (10 sets/2 reps)
This with 52% of 1RM. (45 to 60 sec rest between sets)

Reverse Hyperextensions (5 sets/8 reps)
Using the small strap.

Chest Supported Rows (4 sets/8 reps)

Glute Ham Raise (3 sets/6 reps)

Pull Down Abs (5 sets/10 reps)

Day 4
(Dynamic Effort Bench Day)

Bench Press (10 sets/3 reps)
This with 60% of 1RM. Use three different grips. (45 to 60 sec rest between sets)

Close Grip Bench Press (Up to: 2 sets/3 reps)

One Arm Dumbbell Extensions (3 sets/10 reps)

Front Plate Raises (3 sets/10 reps)

Week 7


Day 1
(Max Effort Squat Day)

Low Box Squat
Warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.

Glute Ham Raises (5 sets/5 reps)

Reverse Hyperextensions (3 sets/8 reps)
Using the small strap.

Pull Down Abs (5 sets/10-15 reps)

Lunges (4 sets/10 reps)
For each leg.

Day 2
(Max Effort Bench Day)

Ball Press (3 sets/20 reps)
Average rest period is approximately 5 min.

Seated Dumbbell Shoulder Press (5 sets/10 reps)

Incline Barbell Tricep Extensions (5 sets/6 reps)

Face Pulls (5 sets/15 reps)

Day 3
(Dynamic Effort Squat Day)

Box Squats (10 sets/2 reps)
This with 54% of 1RM. (45 to 60 sec rest between sets) After your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.

Reverse Hyperextensions (4 sets/8 reps)

Glute Ham Raise (4 sets/15 reps)

Pull Downs (3 sets/8 reps)

Day 4
(Dynamic Effort Bench Day)

Bench Press (10 sets/3 reps)
This with 60% of 1RM. Use three different grips. (45 to 60 sec rest between sets) After your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.

Dumbbell Tricep Extensions (4 sets/6 reps)

Reverse Grip Push Downs (3 sets/15 reps)

Front - Side - Rear Delt Combo Raise (2 sets/60 reps)
20 reps for each raise.

Pull Down Abs (5 sets/10 reps)

Week 8


Day 1
(Max Effort Squat Day)

Good Morning Squats
Warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.

Glute Ham Raises (5 sets/5 reps)

Reverse Hyperextensions (3 sets/8 reps)
Using the small strap.

Pull Down Abs (5 sets/10-15 reps)

Lunges (4 sets/10 reps)

Day 2
(Max Effort Bench Day)

Floor Press
Warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.

JM Press (Up to: 2 sets/3 reps)
Average res period is approximately 5 min.

Seated Dumbbell Shoulder Press (5 sets/10 reps)

Incline Barbell Tricep Extensions (5 sets/6 reps)

Face Pulls (5 sets/15 reps)

Day 3
(Dynamic Effort Squat Day)

Box Squats(10 sets/2 reps)
This with 62% of 1RM. (45 to 60 sec rest between sets)

Reverse Hyperextensions (5 sets/8 reps)
Using the small strap.

Glute Ham Raise (4 sets/15 reps)

Pull Downs (3 sets/8 reps)

Day 4
(Dynamic Effort Bench Day)

Bench Press (10 sets/3 reps)
This with 60% of 1RM. Use three different grips. (45 to 60 sec rest between sets)

Dumbbell Tricep Extensions (4 sets/6 reps)

Reverse Grip Push Downs (3 sets/15 reps)

Front - Side - Rear Delt Combo Raise (2 sets/60 reps)
20 reps for each raise.

Pull Down Abs (5 sets/10 reps)

Week 9

Day 1
(Max Day - near the end of the week)

Box Squat Work up to a 1 rep max.

Bench Press Work up to a 1 rep max.

* These maxes will be used as the 1RM for the next eight week cycle.

For viewing the exercise's description please go to EXERCISE DIRECTORY