[Squat4Life]

This is the template I plan on using for the next 10 weeks.. It's taylored to my style although it seems like I'll be missing something. We'll see!

Weeks 1-3

Day 1: ME Squat
DL: 3x3 till 1 max
SLDLs: 3x10
Cable pulldowns: 3x12
Wide grip chins: 3x10

Day 2: ME Bench
Incline: 3x3 till 1 max
/Tri Dips: 3x10
\Cable push-downs :2x12 push 2x12 reverse
Front raises: 4x10
Wide grip chins: 3x10
Seated curls: 3x10

Day 3: DE Squat
Box squat: 2x10 45-65% 1RM
SLDLs: 3x10
Side Bends: 3x10
Shrugs: 4x10

Day 4: DE Bench
Speed Bench: 3x10 45% 1RM
/Tri Dips: 3x10
\Cable push-downs :2x12 push 2x12 reverse
Wide grip chins: 3x10
Seated curls: 3x10


Weeks 4-6

Day 1: ME Squat
High Box Squat: 3x3 till 1 max
Glute-Ham raises: 3x12
Decline sit-ups: 4x10
Seated cable rows: 4x10

Day 2: ME Bench
Floor Press: 3x3 till 1 max
/Skull crushers: 3x10
\Cable pushdowns: 2x10
Lateral raises: 4x10
Seated cable rows: 4x10
Preacher curls: 3x10

Day 3: DE Squat
Box Squat 2x12 with 45-65% 1RM
Glute-Ham raises: 3x12
Side bends: 3x12
Shrugs: 4x10

Day 4: DE Bench
Speed Bench: 3x10 46% 1RM
/Skull crushers: 3x10
\Cable pushdowns: 3x10
Seated cable rows: 4x10
Preacher curls: 3x10

Weeks 7-9

Day 1: ME Squat
ATG Squat: 3x3 till 1 max
Rack pulls: 3x8
Static cable holds: 4x12
Barbell rows: 4x10

Day 2: ME Bench
Bench Press: 3x3 till 1 max
Close Grip: 3x10
Rear-delt raises: 4x10
Barbell rows: 4x10
Static cable curls: 3x10

Day 3: DE Squat
Box Squat: 2x12 45-65% 1RM
Rack pulls: 3x8
Decline sit up rotations: 4x10
Shrugs: 4x10

Day 4: DE Bench
Speed Bench: 3x10 46% 1RM
Close Grip: 3x10
Barbell rows: 4x10
Static cable curls: 3x10

Week 10
Find your 1RMs