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This is PART THREE of the Program.
If you haven't read PART ONE yet, Click Here. For PART TWO, Click Here.

Don't make your sets and reps so difficult that you bomb out early in the workout and get discouraged, or worst, you get weaker.

M		SET 1		SET 2		SET 3		SET 4		SET 5		SET 6
O	EXERCISES	WT	REP	WT	REP	WT	REP	WT	REP	WT	REP	WT	REP
N	Power Clean	95LBS.	10		6		6		6
D	Bent Over Rows	135	10		10		8		8		8
A	Squat	BAR	20	135	15		10		5		5		5
Y	Leg Press		15		20		20
	Stiff Leg Deads		8		8		8
	Neck


T		SET 1		SET 2		SET 3		SET 4		SET 5		SET 6
U	EXERCISES	WT	REP	WT	REP	WT	REP	WT	REP	WT	REP	WT	REP
E	Bench Press	BAR	20	135	10		8		5		5		5
S	Incline Press		10		6		6		6
D	Split Jerk	115	12	135	10		8		6		6
A	High Pulls		5		5		5
Y	Close Grip Bench		12		10		8		8
	Neck
	Situps


T		SET 1		SET 2		SET 3		SET 4		SET 5		SET 6
H	EXERCISES	WT	REP	WT	REP	WT	REP	WT	REP	WT	REP	WT	REP
U	Hang Clean	95	10	115	10		5		5		5
R	D.B. Row		8		8		8
S	Front Squat		12		10		10
D	Leg Curls		15		15		15
A	Calves		10		10		10
Y



F	Bench Press	BAR	20	135	12		8		6		Use 65% for reps 8 & 6
R	DB Incline Bench Press		12		10		8		8
I	Standing Military		10		6		4		4		4
D	Lying Tri Extentions		12		8		8		8
A	Bicep Curls		10		10		10		10
Y	Neck
	Situps

To Download the Workout in Microsoft Excel Click Below:

Download: OFF-SEASON WORKOUT: WEEKS 4-6

Click HERE For Part Four!

By Curtis Schultz. Curtis is a contributing writer for various health, bodybuilding, and collegiate sports publications. Curtis has a B.S. in Sports Administration and is a Level I USWF Olympic Coach. He is a collegiate strength coach who has worked with many high-level athletes ranging from NFL stars to top-level bodybuilders. Powerlifting State and Regional champion in the 242 and 275 classes. He is also an AAU and USPF referee. Curtis was a three-year Varsity football letter winner, All-greater Rochester Lineman in high school, and then Junior College and University All-conference lineman.

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