Max Strength - Masters plan

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 

Activation - no circuitWeek 1Week 2Week 3Week 4Week 5Week 6
Foam roller chest stretches1-2 min1-2 min1-2 min1-2 min1-2 min1-2 min
90 / 90 hip stretch60 sec each side60 sec each side60 sec each side60 sec each side60 sec each side60 sec each side
Clam shel hip upsx 15 each sidex 15 each sidex 15 each sidex 15 each sidex 15 each sidex 15 each side
lateral lunge hip stretch2 x 10 lunges each way 2 x 10 lunges each way 2 x 10 lunges each way 2 x 10 lunges each way 2 x 10 lunges each way 2 x 10 lunges each way 
single leg hop2 x 12 each leg2 x 12 each leg2 x 12 each leg2 x 12 each leg2 x 12 each leg2 x 12 each leg

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

General Lifts (one exercise at a time)Week 1Week 2Week 3Week 4Week 5Week 6
choose one: Power or General 
power: Single arm split squat BB press3 x 8 fast3 x 8 fast3 x 8 fast3 x 8 fast3 x 8 fast3 x 8 fast
general: DB tricep extension3 x 8 med/heavy3 x 8 med/heavy3 x 8 med/heavy3 x 8 med/heavy3 x 8 med/heavy3 x 8 med/heavy
Bench Press 3 x 6 medium 3 x 5 med / heavy 3 x 5 heavy 3 x 4 heavy 3 x 4 Vheavy 3 x 4 Vheavy 
Single leg RDL (DB or BB)3 x 6 each leg med3 x 6 each leg med3 x 4 each leg heavy3 x 4 each leg heavy3 x 4 each leg heavy3 x 4 each leg heavy
choose one: Power or General 
power: BB Push jerk3 x 6 med3 x 6 med3 x 6 med3 x 6 med3 x 6 med3 x 6 med
General: body weight pull ups3 x building to max3 x building to max3 x building to max3 x building to max3 x building to max3 x building to max

Core circuit 2-3 times throughWeek 1Week 2Week 3Week 4Week 5Week 6
dead bugsx 60 secx 60 secx 60 secx 60 secx 60 secx 60 sec
Side plank knee to elbowsx 15 each sidex 15 each sidex 15 each sidex 15 each sidex 15 each sidex 15 each side
Swiss ball V upx 12x 15x 15x 20 x 20 x 20 
Swis ball runnersx 12 each sidex 12 each sidex 12 each sidex 12 each sidex 12 each sidex 12 each side
kneeling cross chest cable pullx 15 each sidex 15 each sidex 15 each sidex 15 each sidex 15 each sidex 15 each side

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