Non-Prophet Strength - Weeks 1 & 2
Monday Tuesday Wednesday Thrusday Friday Saturday Sunday
Squat warm-up complex: Active Press warm-up complex: Active Deadlift warm-up complex: Active Rest
(Kang SQ, GB SQ, Lunges, Jump Recovery (Bent over row, C&P, Pushups, Pull Recovery (RDL’s, Bent over row, Snatch, Alt. Recovery
SQ) apart) Reverse lunge)
Main work 1: Back SQ Main work 1: Bench Press Main work: Deadlift
Work up (5-7 sets) to a heavy set of Work up (5-7 sets) to a heavy set of EMOM 10
10, T:21X1 10, T:21X1 1 DL@ 120kg +4
Main work 2: Bench Press Main work 2: Back SQ Supplemental:
3x10@ 50kg 3x10@ 50kg
Supplemental: Supplemental:
Monday Tuesday Wednesday Thrusday Friday Saturday Sunday
Squat warm-up complex: Active Press warm-up complex: Active Deadlift warm-up complex: Active Rest
(Kang SQ, GB SQ, Lunges, Jump Recovery (Bent over row, C&P, Pushups, Pull Recovery (RDL’s, Bent over row, Snatch, Alt. Recovery
SQ) apart) Reverse lunge)
Main work 1: Back SQ Main work 1: Bench Press Main work: Deadlift
Work up (5-7 sets) to a heavy set of Work up (5-7 sets) to a heavy set of E30SOM 10
10, T:21X1 10, T:21X1 1 DL@ 120kg
Main work 2: Bench Press Main work 2: Back SQ Supplemental:
3x10@ 55kg 3x10@ 55kg
Supplemental: Supplemental:
Non-Prophet Strength - Weeks 3 & 4
Monday Tuesday Wednesday Thrusday Friday Saturday Sunday
Squat warm-up complex: Active Press warm-up complex: Active Deadlift warm-up complex: Active Rest
(Kang SQ, GB SQ, Lunges, Jump Recovery (Bent over row, C&P, Pushups, Pull Recovery (RDL’s, Bent over row, Snatch, Alt. Recovery
SQ) apart) Reverse lunge)
Main work 1: Back SQ Main work 1: Bench Press Main work: Deadlift
Work up (5-7 sets) to a heavy set of Work up (5-7 sets) to a heavy set of EMOM 10
8, T:30X1 8, T:30X1 1 DL@ 130kg +4
Main work 2: Bench Press Main work 2: Back SQ Supplemental:
3x10@ 60kg 3x10@ 60kg
Supplemental: Supplemental:
Monday Tuesday Wednesday Thrusday Friday Saturday Sunday
Squat warm-up complex: Active Press warm-up complex: Active Deadlift warm-up complex: Active Rest
(Kang SQ, GB SQ, Lunges, Jump Recovery (Bent over row, C&P, Pushups, Pull Recovery (RDL’s, Bent over row, Snatch, Alt. Recovery
SQ) apart) Reverse lunge)
Main work 1: Back SQ Main work 1: Bench Press Main work: Deadlift
Work up (5-7 sets) to a heavy set of Work up (5-7 sets) to a heavy set of E30SOM 10
8, T:30X1 8, T:30X1 1 DL@ 130kg
Main work 2: Bench Press Main work 2: Back SQ Supplemental:
3x10@ 65kg 3x10@ 65kg
Supplemental: Supplemental:
Non-Prophet Strength - Weeks 5 & 6
Monday Tuesday Wednesday Thrusday Friday Saturday Sunday
Squat warm-up complex: Active Press warm-up complex: Active Deadlift warm-up complex: Active Rest
(Kang SQ, GB SQ, Lunges, Jump Recovery (Bent over row, C&P, Pushups, Pull Recovery (RDL’s, Bent over row, Snatch, Alt. Recovery
SQ) apart) Reverse lunge)
Main work 1: Back SQ Main work 1: Bench Press Main work: Deadlift
Work up (5-7 sets) to a heavy set of Work up (5-7 sets) to a heavy set of EMOM 10
6, T:31X1 6, T:31X1 1 DL@ 135kg +4
Main work 2: Bench Press Main work 2: Back SQ Supplemental:
3x10@ 70kg 3x10@ 70kg
Supplemental: Supplemental:
Monday Tuesday Wednesday Thrusday Friday Saturday Sunday
Squat warm-up complex: Active Press warm-up complex: Active Deadlift warm-up complex: Active Rest
(Kang SQ, GB SQ, Lunges, Jump Recovery (Bent over row, C&P, Pushups, Pull Recovery (RDL’s, Bent over row, Snatch, Alt. Recovery
SQ) apart) Reverse lunge)
Main work 1: Back SQ Main work 1: Bench Press Main work: Deadlift
Work up (5-7 sets) to a heavy set of Work up (5-7 sets) to a heavy set of E30SOM 10
6, T:31X1 6, T:31X1 1 DL@ 135kg
Main work 2: Bench Press Main work 2: Back SQ Supplemental:
3x10@ 75kg 3x10@ 75kg
Supplemental: Supplemental:
Non-Prophet Strength - Weeks 7 & 8
Monday Tuesday Wednesday Thrusday Friday Saturday Sunday
Squat warm-up complex: Active Press warm-up complex: Active Deadlift warm-up complex: Active Rest
(Kang SQ, GB SQ, Lunges, Jump Recovery (Bent over row, C&P, Pushups, Pull Recovery (RDL’s, Bent over row, Snatch, Alt. Recovery
SQ) apart) Reverse lunge)
Main work 1: Back SQ Main work 1: Bench Press Main work: Deadlift
Work up (5-7 sets) to a heavy set of Work up (5-7 sets) to a heavy set of EMOM 10
4, T: normal speed 4, T: normal speed 1 DL@ 140kg +4
Main work 2: Bench Press Main work 2: Back SQ Supplemental:
3x10@ 80kg 3x10@ 80kg
Supplemental: Supplemental:
Monday Tuesday Wednesday Thrusday Friday Saturday Sunday
Squat warm-up complex: Active Press warm-up complex: Active Deadlift warm-up complex: Active Rest
(Kang SQ, GB SQ, Lunges, Jump Recovery (Bent over row, C&P, Pushups, Pull Recovery (RDL’s, Bent over row, Snatch, Alt. Recovery
SQ) apart) Reverse lunge)
Main work 1: Back SQ Main work 1: Bench Press Main work: Deadlift
Work up (5-7 sets) to a heavy set of Work up (5-7 sets) to a heavy set of E30SOM 10
4, T: normal speed 4, T: normal speed 1 DL@ 140kg
Main work 2: Bench Press Main work 2: Back SQ Supplemental:
3x10@ 85kg 3x10@ 85kg
Supplemental: Supplemental:
