Sky Stebnicki

Pure Strength

The Pure Strength routine is highly focused on building pure, unadulterated, raw strength.

This program leverages a technique called Daily Undulating Periodization which changes the rep-range and weight from day-to-day. On Monday, Wednesday, and Friday the very heaviest workout is the first of the day. It has a + next to it which means on the last set, do as many as you can to failure. If you can add 5 reps to your last set, it is time to add 10 pounds to your weight and continue doing so until you cannot get 5 additional reps.

Weeks 1-3


Monday

Squat, 4x5+@70%

Bench, 3x7@65%

Deadlift, 2x9@60%

Tuesday

Wide Grip Pullups (weighted) - 5,4,3,2+

Reverse Grip Barbell Row - 5,4,3,2+

Dumbbell Shoulder Shrugs, 3x12
- superset -
Concentration Curl, 3x12

Hanging Leg raise, x20

Jackknife Situp, x50

Wednesday

Bench, 4x5+@70%

Deadlift, 3x7@65%

Squat, 2x9@60%

Thursday

Chinups (weighted) - 5,4,3,2

Military Press - 5,4,3,2+

Romanian Deadlift, 3x8
- superset -
Seated Rear Lateral Raise, 3x8

Stability Ball Weighted Crunch, 25x2
- superset -
Medicine Ball Plank, 1minx2

Friday

Deadlift, 4x5+@70%

Squat, 3x7@65%

Bench, 2x9@60%

Week 4 - Deload Week

Monday

Squat, 3x3@80% 1RM
Bench, 3x3@80% 1RM
Deadlift, 3x3@80% 1RM

Tuesday


Leg Extension, 2x10
- superset -
Leg Curl, 2x10

Calf Raise, 3x8

Incline Dumbbell Press, 2x8

Seated Cable Row, 2x8

Preacher or Spider Curls, 2x8

EZ-Bar Skullcrusher, 3x8

Cable Tricep Pressdowns, 2x8

Wednesday


Turkish Get-up with dumbbells or kettlebells, 5x10/8/6/4/2

Spiderman Push-ups, 5x10,8,6,4,2

One-arm kettlebell sqing, 5x10,8,6,4,2

Bear Crawl with dumbbells, 3x20 feet

Rope face pull, 3x12

Thursday


Rest

Friday

Warm Up
Walking High Knee, 1x30

Walking Butt Kicks, 1x30

Walking Glute Stretch, 1x30

Side-to-side Adductor Stretch, 1x30

Reverse Lunge Rotation, 1x20

Squat (empty bar), 2x10
- triset -
Good Morning (empty bar), 2x10
- triset -
Romanian Deadlift (empty bar), 2x10

Gastroc/Seleus Stretch, 2x15 seconds per leg

Test
Squat, Rep Test, 5@70%, 4@80%, max reps@85%
Bench, Rep Test, 5@70%, 4@80%, max reps@85%
Deadlift, Rep Test, 5@70%, 4@80%, max reps@85%

Use the following calculator to determine your new 1RM:

Week 5-7

Monday

Squat, 4x4+@72.7%

Bench, 3x6@67.5%

Deadlift, 2x8@62.5%

Tuesday

Wide Grip Pullups (weighted) - 5,4,3,2+

Reverse Grip Barbell Row - 5,4,3,2+

Dumbbell Shoulder Shrugs, 3x12
- superset -
Concentration Curl, 3x12

Hanging Leg raise, x20

Jackknife Situp, x50

Wednesday

Bench, 4x4+@72.7%

Deadlift, 3x6@67.5%

Squat, 2x8@62.5%

Thursday

Chinups (weighted) - 5,4,3,2

Military Press - 5,4,3,2+

Romanian Deadlift, 3x8
- superset -
Seated Rear Lateral Raise, 3x8

Stability Ball Weighted Crunch, 25x2
- superset -
Medicine Ball Plank, 1minx2

Friday

Deadlift, 4x4+@72.7%

Squat, 3x6@67.5%

Bench, 2x8@62.5%

Week 8 - Deload and Test Week

Follow week 4 program

Week 9-11

Monday

Squat, 4x3+@75%

Bench, 3x5@70%

Deadlift, 2x7@65%

Tuesday

Wide Grip Pullups (weighted) - 5,4,3,2+

Reverse Grip Barbell Row - 5,4,3,2+

Dumbbell Shoulder Shrugs, 3x12
- superset -
Concentration Curl, 3x12

Hanging Leg raise, x20

Jackknife Situp, x50

Wednesday

Bench, 4x3+@75%

Deadlift, 3x5@70%

Squat, 2x7@65%

Thursday

Chinups (weighted) - 5,4,3,2

Military Press - 5,4,3,2+

Romanian Deadlift, 3x8
- superset -
Seated Rear Lateral Raise, 3x8

Stability Ball Weighted Crunch, 25x2
- superset -
Medicine Ball Plank, 1minx2

Friday

Deadlift, 4x3+@75%

Squat, 3x5@70%

Bench, 2x7@65%

Week 12 - Deload Week

Follow week 4 program