Lions Den 8 Week 313n62

All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Joey Szatmary (Szatstrength)

This manual is being offered for education and information purposes only. There is inherent risk with any physical activity. Please consult your physician before starting this (or any) exercise program. SZATSTRENGTH, LLC , cannot be held responsible for any injury that may occur while participating in this program. ** PURCHASE IS FINAL THERE IS NO REFUND FOR THIS PURCHASE** Copyright 2016 Szatmary Strength, LLC

Before we even get into the program I just wanted to say THANK YOU. If it wasn’t for you ing the channel, the mission, and me… None of this would be possible. When I started making YouTube videos 6 years ago I never thought it would grow as much as it has, and the amount of great I’ve gotten over the years has been amazing. We are creating a movement, a PRIDE. We are in this journey of strength training together. That is why I’m so ionate about this. I want to help as many people as possible, and share my ups, and my downs. I want to tell you what has worked, and what has NOT worked. I’m learning and growing with you. There are no secrets with me, I am laying it all on the table in hopes that you can take away something from what I say, and implement it into your life and training. I’m filled with a huge amount of gratefulness and this is me giving back to YOU. I’ve spent hours making this program and going through different programs of mine finding what I liked, what I didn’t and coming up with something unique. I’m so stoked for you to try this! Will it work? Absolutely. All you need to do is put in the work. Start with the champion’s mindset… Visualize your success. Visualize each training session. Think about dominating the weight room. You are THE LION.

Now let’s get ready to EAT SOME FACES!

Program details… Over the last several years I have tried, and wrote tons of programs. After completing many programs I learned about myself, and others. What works, and what does not work. I have also developed my own style, because let’s face it… copying is NOT original. The program you are about to start is a really fun kick-ass program designed to get you stronger in the main BIG FOUR lifts (bench, squat, deadlift, overhead press). It will lead into a testing week at the end of the 8th week. I know everyone will be starting this at different levels in their lifting journey so I made it a linear progression, with a bit of assistance work, a dash of RPE, and some optional conditioning. So what I’m saying is, we are doing it all BABY! The frequency of the lifts is also higher too, because I have found that to benefit more athletes and myself than not.

Basics before beginning… (1) You will always start with a big compound movement as the main strength movement There is “Between set” work which may be core work, or an athletic movement to keep you sweating and moving throughout your session. (I advise you try it out if you haven’t) If it works for you AWESOME, stick with it. If it doesn’t, then drop it. (1) After your main strength movement there will be “Assistance Work” which is designed to make the main lift stronger. This can be either sets or reps or RPE (Rate of Perceived Exertion) Don’t understand RPE? Well make sure you watch these videos prior: https://www.youtube.com/watch?v=WXQaEq4_2lY&t=10s https://www.youtube.com/watch?v=2xEYSsfiWIE https://www.youtube.com/watch?v=20-vwbBIn2I&t=41s

Common : AMRAP: (As Many Reps/Rounds as Possible) EMOTM: Every Minute on the Minute (do the movement + reps allotted in 60 seconds, remaining time in 60 seconds is rest time). Submax: Leave 1-2 reps in the tank NOT a true max effort. If the assistance work says “Savage session” that means you will be doing one big giant set, your rest for each movement will be when you are doing another movement. You can take breaks whenever, just get the allotted sets in before moving on. **IF not stated as a “Savage Session” then you will do all sets and reps for that movement before moving on to the next movement. Don’t have the time? If you TRULY don’t have the time and sessions run too long then focus on the main lifts and get in whatever assistance work you can. When it doubt, main movement first. You can always break the sessions up to work with your schedule. You make the call, I am not your mother. (At least I hope)

Conditioning… I’ve recommended some basic conditioning routines for you to get a good sweat, and maintain the gains. It’s nothing fancy but it will work. If you don’t care about the conditioning simply don’t do it. If you want to lose a few pounds, or just feel more in shape, then DO IT.

Week 1: Day 1: Back squat: 5 reps 70% 5 reps 73% 5 reps 75% 5 reps 73% Between sets: Box jumps for height x 3 (be explosive) Bench press (touch and go) 4x5 (working up to a top set of 5 with 1-2 more reps in the tank) Between sets: sub max chin ups Savage session: 4x through 10 incline db press RPE 8 50 bicycles 1 sled pull 100ft Farmer carry 100 ft Overhead walking lunges x 16

Day 2: Deadlift: 5x65 5x70 5x75 5x75 Between sets 3 explosive med ball tosses (straight up in the air) Overhead Press (strict): 5x65 5x70 5x75 5x75 Dips: 3x 8-12 submax RPE 7-8 Db side raises: 3x8 each side RPE 7

Conditioning: EMOTM 15 Minute 1: 5 stone or sandbag to shoulder Minute 2: Row 15 calories Minute 3: Bear crawl 20 yards

Day 3: Front squat 4x5 @ 70% across Between sets: 30 second side plank each side Close grip bench press: 4x5 @ 70% Between sets: 12 leg raises Assistance work: NOT GIANT SET Incline db press 4 x 8 RPE 7 Skull crushers 3 x 8 RPE 7 Farmer walks 4 x 100f t Conditioning: 30 seconds of work 30 seconds of rest 4x each movement Battle ropes Short sprint + back pedal Burpees Mountain climbers Day 4: Block pulls from mid shin 5xRPE 6 5xRPE 7 5xRPE8 -10% 2x5 Push press 4x5@70% Assistance work: Pendlay rows 3x7 RPE 8 Sandbag carry 4x50ft GHD back extensions 3x12

Conditioning: 20 minutes of sled work (light should be working heavy enough to talk but NOT sing) 1 push down 1 pull back 1 pull + face pull

Week 2: Day 1: Back squat: 5x70% 5x73% 5x75% 5x75% Between sets: 12 leg raises 3 broad jumps Bench (touch and go): 5x70% 5x73% 5x75% 5x75% Between sets: 6 ball slams + submax pull ups Assistance: Db flat bench tempo (3-0-0) 4x7 RPE 7 Tricep push downs 4x10 rpe 8 Conditioning: EMOTM 15 Minute 1: 5 clean and press Minute 2: 10 burpees over bar Minute 3: 15 KB swings (Russian) Day 2: Deadlift: 4x75 4x80 4x85 4x80 *no between set work Overhead press: 4x75 4x80 4x85 4x80 Between sets: 30-50 bicycles for abs Savage Session: 3-4 rounds 8 barbell rows RPE 7 Keg carry down and back 50ft (or just a heavy carry of something) 1 sled push 100ft Submax chin-ups Floor press x 8 RPE 7

Day 3: Front squat 4x5 @ 70% across Between sets: 30 second side plank each side Close grip bench press: 4x5 @ 70% Between sets: 12 leg raises Assistance work: NOT GIANT SET Incline db press 4 x 8 RPE 7 Skull crushers 3 x 8 RPE 7 Farmer walks 4 x 100f t Conditioning: 30 seconds of work 30 seconds of rest 4x each movement Battle ropes Short sprint + back pedal Burpees Mountain climbers Day 4: Block pulls from mid shin 5xRPE 6 5xRPE 7 5xRPE8 -10% 2x5 Push press 4x5@70% Assistance work: Pendlay rows 3x7 RPE 8 Sandbag carry 4x50ft GHD back extensions 3x12

Conditioning: 20 minutes of sled work (light should be working heavy enough to talk but NOT sing) 1 push down 1 pull back 1 pull + face pull

Week 3: Day 1: Back squat 5x70% 5x73% 5x75% 5x75% 5x73% Between sets: 3 box jumps Close grip bench press 5x70% 5x73% 5x75% 5x75% 5x73% Between sets: 8 db rows each arm Assistance: DB push press 3x8 RPE 7 Conditioning: EMOTM 12 Even: 10 burpees Odd: 6 clean and press Day 2: Deadlift: 5x70 5x73 5x75 5x75 5x73 Overhead strict press: 5x70% 5x73% 5x75% 5x75% 5x73% Between sets: 12 “V” ups Assistance: Barbell rows 3x8 RPE 8 Barbell RDLS 3x8 RPE 8 Sled pull 50ft 4x Conditioning: NONE

Day 3: Pause squat: 4 RPE 7 4 RPE 8 4 RPE 9 Between sets: 30-50 bicycles Bench press (1 second pause on chest) 5x4 @ 70% Between sets: Submax chin-ups Assistance: 8 DB floor presses 3x RPE 8 6 BB push press 4x6 RPE 7 Conditioning: 30 minute jog/walk interval 2 minute walk 1 minute jog x 10 rounds Day 4: Deadlift Block pull mid shin 4@ RPE 6 4 RPE 7 4 RPE 8 -10% 2x4 Between sets: 3 explosive broad jumps Banded overhead press (medium-light tension) 5 sets 6 reps RPE 7 Weighted chin-ups 4x sub max DB rows 4x8 each arm RPE 7 Conditioning: Tabata (.20 sec work .10 sec rest x 8 rounds) Battle rope variation Sprint + back pedal (short distance 10 yards) Weighted step ups (alternating legs) 2 pushups + 5 mountain climbers (repeat for 20 seconds)

Week 4: Day 1: Back squat: 4x75% 4x80 4x85% 4x80% Between sets: 10 leg raises Bench press (1 sec pause): 4x75% 4x80% 4x85% 4x80% Assistance: 4x 7 barbell rows RPE 8 3x 8 DB lunges each leg RPE 8 4x Farmer walks 50ft (heavy-ish) Conditioning: 100 burpees for time Day 2:

Deadlift: 4x75% 4x80% 4x85% 4x80% Between sets: 3 broad jumps or 5 ball slams (if you have slam ball) Strict Press: 4x75% 4x80% 4x85% 4x80% Assistance: 3x 8 barbell RDL’s RPE 7 3x dips submax (weighted if possible) 3xs submax chin-ups (weighted if possible)

Conditioning: 5 rounds of 20 minute AMRAP 1 sled push down and back 50 ft 10 sledge hammers each arm .30 battle ropes 1 sled pull

Day 3: Bench press touch and go: 5@RPE 6 5RPE 7 5RPE 8 2ct pause back squat 5x55% 5x65% 5x70% 5x75% Assistance work: Incline DB press 3x8 RPE 7 DB goblet squats 3x8 RPE 8 Db shoulder press 3x8 RPE 7 Conditioning: 12 minute AMRAP 12 cal row 10 burpees 15 sit ups Day 4: Deficit deadlift (2.5 inches): 5x60 5x65 5x70 5x75 5x75 Between sets: 2-3 each arm DB snatches Tempo squats 3-0-3: 3x6 RPE 7 Between sets: .30 side plank each side Conditioning: NONE

Week 5: Day 1: Back squat: 4x75% 4x80% 4x85% 4x80%x2 Bench press: 4x75% 4x80% 4x85% 4x80%x2 Assistance work: Close grip bench press: 4@RPE6 4@RPE 7 4@RPE8 -5%x4 Barbell Lunges 3x12 lunges RPE 7 Skull crushers 3x8 RPE 8 Conditioning: 20 minutes of steady state rowing interval or jogging Day 2: Deadlift: 4x75% 4x80% 4x85% 4x80%x2 Between sets: 3 each arm DB snatches Shoulder press: 4x75% 4x80% 4x85% 4x80%x2 Assistance work: Pendlay rows 3x7 RPE 8 Seated DB press 3x8 RPE 8 Tricep Push down 3x13 Back extensions 3-4x 10-12 reps Conditioning: Conditioning: EMOTM 15 Minute 1: 5 stone or sandbag to shoulder Minute 2: Row 15 calories Minute 3: Bear crawl 20 yards

Day 3: Incline bench press: 5@RPE 6 5@RPE 7 5@RPE8 -10% 2x4 Between sets: 50 bicycles for abs Pin squat (just below parallel): 4@RPE 7 4 @RPE 8 4@RPE 9 -5%x 4 Assistance work: DB flat press 4x6 RPE 8 Banded Shoulder press 4x6 RPE 7 Conditioning: EMOTM 15 Minute 1: 5 stone or sandbag to shoulder Minute 2: Row 15 calories Minute 3: Bear crawl 20 yards Day 4: 2 inch deficit deadlift: 5@RPE 6 5@RPE 7 5@RPE 8 -10% 2x5 Pin press at chin level: 5@RPE 6 5@RPE 7 5@RPE 8 -10% 2x5 Assistance: 3xsubmaximal chin ups (weighted if possible) 3x7 RDL’s RPE 8 3x8 each arm DB rows RPE 8 Conditioning: 6x 100ft sled pulls

Week 6: Day 1: Bench Press: 3x80% 3x83% 3x85% 3x83% Back Squat: 3x80% 3x83% 3x85% 3x83% Assistance: 3x 8 RPE 7 DB neutral grip bench Goblet squats 3x8 RPE 7 Conditioning: EMOTM 15 Minute 1: 5 clean and press Minute 2: 10 burpees over bar Minute 3: 15 KB swings (Russian)

Day 2: Deadlift: 3x80% 3x83% 3x85% 3x83% Overhead press: 3x80% 3x83% 3x85% 3x83% Between sets: 10-12 leg raises Assistance: Barbell rows 4x7 RPE 7 Skull crushers 4x7 RPE 7

Conditioning: 20 minutes of sled work (light should be working heavy enough to talk but NOT sing) 1 push down 1 pull back 1 pull + face pull

Day 3: Pin squat: 3@RPE 7 3@RPE8 3@RPE 9 -5%x3 Incline Bench press: 3@RPE 7 3RPE 8 3RPE 9 -5%x3 Assistance: Banded shoulder press 4x5 RPE 6 Db curls 3x12 each arm Conditioning: 12 minute AMRAP 12 cal row 10 burpees 15 sit ups Day 4: Block Pull Mid shin: 4@RPE 6 4@RPE 7 4@RPE 8 -10% 2x4 Between sets: 3 burpee broad jumps max distance Pin press at forehead: 4@RPE 6 4@RPE 7 4@RPE 8 -10% 2x4 12 sit ups Assistance work: Farmer walks 4x50ft Dips 4x10 (weighted if possible) Conditioning: None

Week 7: Day 1: Back squat: 3x80% 3x85% 3x87% 1x90% Bench Press (1 sec pause on chest): 3x80% 3x85% 3x87% 1x90% Assistance work: DB overhead press 3x6 RPE 7 Day 2: Deadlift: 3x80% 3x85% 3x87% 1x90% Strict Press: 3x80% 3x85% 3x87% 1x90% Assistance work: DB push press 4x6 RPE 7 Conditioning: NONE

Day 3: Squat with bands (medium): 3@RPE 7 3@RPE8 3@RPE9 -10% x 3 Floor bench: 3@RPE 7 3@RPE 8 3@RPE 9 -10%x3 Assistance work: Incline DB bench 4x 6 RPE 7 DB side raises 4x8 (each side) RPE 7 Ab roll outs 4x10 Conditioning: 30 seconds of work 30 seconds of rest 4x each movement Battle ropes Short sprint + back pedal Burpees Mountain climbers

Day 4: Block pulls (below knee): 3x@RPE 7 3x@RPE 8 3x@RPE 9 -10%x3 Pin Press at forehead: 3x@RPE 7 3x@RPE 8 3x@RPE 9 -10%x3 Assistance work: Pendlay Rows 3x7 RPE 7 Tricep push downs 3x12 reps

Conditioning: 5-6 rounds Arm over arm sled pull x 50 ft Push sled back out

Week 8 Day 1: Bench Press: Work up to a heavy single for the day (if PR is there, go for it duh) Back Squat: Work up to a heavy single for the day (if PR is there, go for it) Assistance work: Close grip bench 3x4 @ 70%

Conditioning: NONE Day2: Deadlift: Work up to a heavy single for the day (PR if there) Strict press or OHP Variation: Go for heavy single (PR if there) Assistance: Barbell RDL’s 3x8 RPE 7 Db curls 3x10 each arm 4x25 sit ups Conditioning: Tabata Battle ropes Mountain climbers Sledge hammers Bear crawl 5 yards back and forth

Day 3: SSB squat: 3@ RPE 7 3@RPE 8 3@RPE 9 -5%x 3 Incline Bench: 3@RPE 7 3@RPE 8 3@RPE 9 -5%x 3 Assistance: DB flat bench 3x6 RPE 7 Dips 3x submaximal 3x1 min plank variation Conditioning: 1 mile run + 1 mile row + 10 cool down walk

Day 4: Block pull mid shin: 3 @ RPE 7 3@RPE 8 3RPE9 -5% x 3 Banded Shoulder press: 4x6 RPE6 Assistance: Barbell rows 3x8 RPE 7 DB side raises 3x10 RPE 7 Conditioning: 4 rounds 100ft sled push 15 burpees (steady pace) 20 box step ups (10 each leg) 100 ft sled pull

Thank you for completing the program! Now you’re probably wondering… What do I do now? Well… If it worked, you need to E-mail me ASAP and let me know your progress, numbers before and after so I can share you on my social media. If you did NOT get results… Burn this program in a bonfire cursing me out. (Please send a video of that as well to me) On a serious note… If the program worked, then you can run it again with your new numbers. If you want you can change out any assistance work or movements to better suit your needs. I offer custom programming and only take a select few clients, but if you want me to help you please reach out.

The main point being, KEEP TRAINING! Thank you so much again for ing me, the pride, and the channel. You are my oxygen and without you I would be nothing. I really hoped you enjoyed this program and I do appreciate your . I do my best to always read my youtube comment, Instagram DM’s and emails. Please always feel free to reach out and I will get back to you.

If you are willing to make the investment the custom programming is the best option. It is a though, because cost for quality. With that said... Here is what you get: 1. Me as your coach on call at all hours (usually always same day response within the hour) 2. Custom tailored program specifically to you (goals, equipment, adjustments etc) 3. Form Checks / weekly check-ins 4. Custom nutrition macros (optional) 5. Monthly personal training session and meeting (scheduled) 6. I go above and beyond for you attain your goals Last tid bit… I’ve made videos about this before but training and life is filled with ups and downs. It will not always be linear, so be prepared to take some kicks to face (in and out of weight room) it’s all about how we come back swinging and NEVER giving up on our dreams and goals. Be relentless in this world. Attack your life, and attack the barbell. Take responsibility for your success and failures. Be able. Treat people with kindness. Be a leader. Protect those you care about. Stay true to yourself. Dominate Humbly. Love and gratefulness, Coach Joe