Max Strength: 4 Day Split Andrew Boeyen. 05/17

Max Strength Phase: Legs

01/05/2017

This is lower body which focus on the Squat.

Video	Sets	Reps	Weight	Comment
Barbell Squat	3	2-3		A. Barbell Back squat. 90%-95% of your 1RM Tempo 50X0
Front Squat	3	4-6		B1. Barbell Front Squat. 80%-88% of your 1RM Tempo 40X0
One Leg Curl	3	4-6		B2. Lying Leg curl (neutral) Tempo 50X0
45 Degree Hyper Extension	3	5-7		C1. Hyper Extensions. You can choose either Parallel back ext, 45 degree back ext or Reverse Back Ext. Tempo 2020
One Leg Calf Raise	3	10-12		C2. Choose one leg Calf Raise or two leg Calf Raise. Tempo 2110

Max Strength Phase: Upper body Push/Pull

01/05/2017

This Upper Body day Push/Pull.

Video	Sets	Reps	Weight	Comment
Barbell Bench Press	3	2-3		A1. Barbell Bench Press Fat Grips. 90%-95% of your 1RM Tempo 50X0
Chin Ups	3	1+1+1		A2. Eccentric Chin-ups. 110% of your 1RM Tempo 1010X0
Barbell Military Press	3	5		B1. Barbell Millitary Press. 80-88% of 1RM Tempo 40X0
1 Arm Dumbbell Row	3	5		B2. One Arm Dumbbell Row. 80-88% of 1RM 40X0
Seated Side Poliquin Raise	3	12		C1. Seated Side Poliquin Raise. Assistance work for Shoulders. Tempo 2111
Cable Rows	3	15		C1. Band Pull Apart. Assistance work for middle back. Tempo 2020

Max Strength Phase: Arms

01/05/2017

Intensification/Volume day for Arms

Video	Sets	Reps	Weight	Comment
Preacher Biceps Curl Variations	10	8,3,3,2,2,2,2,2,2,2		A1. Two arms Ez narrow grip Preacher curl 1 set of 8 reps 2 sets of 3 reps 7 sets of 2 reps Tempo 50X0
Parallel Bar Tricep Dips	10	8,3,3,2,2,2,2,2,2,2		A2. Two arms Ez narrow grip Preacher curl 1 set of 8 reps 2 sets of 3 reps 7 sets of 2 reps Tempo 50X0
Dumbbell Bicep Curl	4	4-8		B1. Barbell Standing Biceps Curl use a medium Grip. Tempo 3020
Decline Skull Crusher	4	4-8		B2. Decline Tricpes Ez Bar Ext Lower to chin. Tempo 3020

Max Strength: Lower Body Deadlifts focus

01/05/2017

This is lower body which focus on the Deadlift.

Video	Sets	Reps	Weight	Comment
Deadlift	5	5		A. Deadlift 80%-88% of your 1RM. Volume Tempo 40X)
Bulgarian Squat	3	5-7		B1. Bulgarian Split squat. Assistance exercise for hip stability for hip/glutes. Tempo 3020
Good Mornings	3	6-8		B2. Standing Good mornings. Assistance exercise for lower back, glutes & hamstrings. Tempo 3020
Bridge and Variations	2	10		C. Barbell Hip Thruster (Bench supported). Tempo 2020