Master's Max Strength (6 week program)

As a reminder our RPE weight scale is as follows:

Light: technique focus. controlled movement. won't be sore the next day

Medium: challenging but can complete all reps and all sets with perfect technique

Heavy: Can barely compete the last rep in each set

Vheavy: Maxed out. Likely needs a spot to finish the last rep

Dynamic: Light but quick, precise movements. Lifting as quick as you can

Warm up: 10-15 mins

Activation Circuit x2	week 1	week 2	week 3	week 4	week 5	week 6
lateral band step	x 10 steps each way	x 15 steps each eay	x 15 steps each way	x 15 steps each way	x 15 steps each way	x 20 steps each way
Cable shoulder external rotation	x 12 each side	x 12 each side	x 12 each side	x 15 each side	x 15 each side	x 20 each side
cable hip extension	x 10 each side	x 12 each side	x 15 each side	x 15 each side	x 15 each side	x 15 each side
Stick Thoracic stretch	x 15 each side	x 15 each side	x 15 each side	x 15 each side	x 15 each side	x 15 each side
Below exercises do no circuit
Tempo split squat body weight	2 x 15 each leg	2 x 15 each leg	2 x 15 each leg	2 x 15 each leg	2 x 15 each leg	2 x 15 each leg
Box jump (big box)	3 x 8	3 x 8	3 x 8	3 x 8	3 x 8	3 x 8

Additional Plyo (optional)	week 1	week 2	week 3	week 4	week 5	week 6
lateral bound (hold landing)	2 x 8 total	2 x 8 total	2 x 8 total	2 x 8 total	3 x 8 total	3 x 8 total

General lifts Do not circuit	week 1	week 2	week 3	week 4	week 5	week 6
Bench Dips (add weight on lap)	3 x 10 med	3 x 8 med / heavy	3 x 8 med/ heavy	3 x 6 heavy	3 x 6 heavy	3 x 6 heavy
DB Step down step up	3 x 6 each leg med	3 x 6 each leg med	3 x 6 each leg heavy	3 x 6 each leg heavy	3 x 6 each leg heavy	3 x 6 each leg heavy
DB Tricep extension	3 x 8 med	3 x 8 heavy	3 x 6 heavy	3 x 6 heavy	3 x 6 heavy	3 x 6 heavy
Kettle Bell RDL (two feet, heavy)	3 x 8 med	3 x 6 heavy	3 x 6 heavy	3 x 6 heavy	3 x 6 heavy	3 x 6 heavy
optional add - Med ball push ups	2 x 10 - 15	2 x 10 - 15	2 x 10 - 15	2 x 10 - 15	2 x 10 - 15	2 x 10 - 15

Core (2-3 times through, short rest)	week 1	week 2	week 3	week 4	week 5	week 6
Swiss ball V up	x 12	x 15	x 15	x 20	x 20	x 20
Side plank cord row	x 12 each side	x 12 each side	x 12 each side	x 15 each side	x 15 each side	x 15 each side
Farmer DB walk	x 30 seconds each side	x 30 seconds each side	x 45 seconds each side	x 45 seconds each side	x 45 seconds each side	x 45 seconds each side
quadruped band hip extension	x 12 each leg	x 12 each leg	x 12 each leg	x 12 each leg	x 12 each leg	x 12 each leg
BB rotations	x 20 total	x 20 total	x 20 total	x 20 total	x 20 total	x 20 total