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fitness
1: Upper Body Power Purpose Set Scheme Weight
Bench Press Power Pushing 3 sets of 3-5
Weighted Pull Ups Assistance Pulling 2 sets of 6-10
Horizontal Row Auxiliary Pulling 2 sets of 6-10
Weighted Dips Assistance Pressing 2 sets of 6-10
Pendlay Rows Power Pulling 3 sets of 3-5
Dumbbell Shoulder Press Assistance Pressing 3 sets of 6-10
Cambered Bar Curls Auxiliary Curling 3 sets of 6-10
Dumbbell Skull Crushers Auxiliary Extension 3 sets of 6-10

2: Lower Body Power Purpose Set Scheme Weight

Squats Power Pressing 3 sets of 3-5
Hack Squats Assistance Pressing 2 sets of 6-10
Leg Extensions Assistance Extension 2 sets of 6-10
Stiff Legged Deadlifts Assistance Pulling 3 sets of 5-8
Leg Curls Assistance Curling 2 sets of 6-10
Standing Calf Raise Auxiliary Calf 3 sets of 6-10
Seated Calf Raise Auxiliary Calf 2 sets of 6-10

4: Back & Shoulders HT Purpose Set Scheme Weight

Pendlay Rows Speed Pulling 6 sets of 3 0
Horizontal Row Hypertrophy Pulling 3 sets of 8-12
Seated Cable Row Hypertrophy Pulling 3 sets of 8-12
Braced Dumbbell Rows Hypertrophy Pulling 2 sets of 12-15
Close Grip Pulldowns Hypertrophy Pulling 2 sets of 15-20
Dumbbell Shoulder Press Hypertrophy Shoulder 3 sets of 8-12
Upright Rows Hypertrophy Shoulder 2 sets of 12-15
DB Side Lateral Raises Hypertrophy Shoulder 3 sets of 12-20

5: Lower Body HT Purpose Set Scheme Weight

Squats Speed Pressing 6 sets of 3 0
Hack Squats Hypertrophy Pressing 3 sets of 8-12
Leg Press Hypertrophy Pressing 2 sets of 12-15

Leg Extensions Hypertrophy Extension 3 sets of 15-20

Romanian Deadlift Hypertrophy Pulling 3 sets of 8-12
Lying Leg Curls Hypertrophy Curling 2 sets of 12-15
Seated Leg Curls Hypertrophy Curling 2 sets of 15-20
Donkey Calf Raises Hypertrophy Calf 4 sets of 10-15
Seated Calf Raises Hypertrophy Calf 3 sets of 15-20

6: Chest & Arms HT Purpose Set Scheme Weight

Dumbbell Press Speed Pressing 6 sets of 3 0
Incline Dumbbell Press Hypertrophy Pressing 3 sets of 8-12
Incline Chest Press Hypertrophy Pressing 3 sets of 12-15
Incline Cable Flys Hypertrophy Fly 2 sets of 15-20
Preacher Curls Hypertrophy Curling 3 sets of 8-12
DB Concentration Curls Hypertrophy Curling 2 sets of 12-15
Spider Curls Hypertrophy Curling 2 sets of 15-20

Cambered Bar Tricep Extension Hypertrophy Extension 3 sets of 8-12

Cable Pressdowns w/ Rope Hypertrophy Extension 2 sets of 12-15

Cable Kickbacks Hypertrophy Extension 2 sets of 15-20

1: Upper Body Power Purpose Set Scheme Weight
Bench Press Power Pushing 3 sets of 3-5
Weighted Pull Ups Assistance Pulling 2 sets of 6-10
Horizontal Row Auxiliary Pulling 2 sets of 6-10
Weighted Dips Assistance Pressing 2 sets of 6-10
Pendlay Rows Power Pulling 3 sets of 3-5
Dumbbell Shoulder Press Assistance Pressing 3 sets of 6-10
Cambered Bar Curls Auxiliary Curling 3 sets of 6-10
Dumbbell Skull Crushers Auxiliary Extension 3 sets of 6-10

2: Lower Body Power Purpose Set Scheme Weight

Squats Power Pressing 3 sets of 3-5
Hack Squats Assistance Pressing 2 sets of 6-10
Leg Extensions Assistance Extension 2 sets of 6-10
Stiff Legged Deadlifts Assistance Pulling 3 sets of 5-8
Leg Curls Assistance Curling 2 sets of 6-10
Standing Calf Raise Auxiliary Calf 3 sets of 6-10
Seated Calf Raise Auxiliary Calf 2 sets of 6-10

4: Back & Shoulders HT Purpose Set Scheme Weight

Pendlay Rows Speed Pulling 6 sets of 3 0
Horizontal Row Hypertrophy Pulling 3 sets of 8-12
Seated Cable Row Hypertrophy Pulling 3 sets of 8-12
Braced Dumbbell Rows Hypertrophy Pulling 2 sets of 12-15
Close Grip Pulldowns Hypertrophy Pulling 2 sets of 15-20
Dumbbell Shoulder Press Hypertrophy Shoulder 3 sets of 8-12
Upright Rows Hypertrophy Shoulder 2 sets of 12-15
DB Side Lateral Raises Hypertrophy Shoulder 3 sets of 12-20

5: Lower Body HT Purpose Set Scheme Weight

Squats Speed Pressing 6 sets of 3 0
Hack Squats Hypertrophy Pressing 3 sets of 8-12
Leg Press Hypertrophy Pressing 2 sets of 12-15

Leg Extensions Hypertrophy Extension 3 sets of 15-20

Romanian Deadlift Hypertrophy Pulling 3 sets of 8-12
Lying Leg Curls Hypertrophy Curling 2 sets of 12-15
Seated Leg Curls Hypertrophy Curling 2 sets of 15-20
Donkey Calf Raises Hypertrophy Calf 4 sets of 10-15
Seated Calf Raises Hypertrophy Calf 3 sets of 15-20

6: Chest & Arms HT Purpose Set Scheme Weight

Dumbbell Press Speed Pressing 6 sets of 3 0
Incline Dumbbell Press Hypertrophy Pressing 3 sets of 8-12
Incline Chest Press Hypertrophy Pressing 3 sets of 12-15
Incline Cable Flys Hypertrophy Fly 2 sets of 15-20
Preacher Curls Hypertrophy Curling 3 sets of 8-12
DB Concentration Curls Hypertrophy Curling 2 sets of 12-15
Spider Curls Hypertrophy Curling 2 sets of 15-20

Cambered Bar Tricep Extension Hypertrophy Extension 3 sets of 8-12

Cable Pressdowns w/ Rope Hypertrophy Extension 2 sets of 12-15

Cable Kickbacks Hypertrophy Extension 2 sets of 15-20

1: Upper Body Power Purpose Set Scheme Weight
Bench Press Power Pushing 3 sets of 3-5
Weighted Pull Ups Assistance Pulling 2 sets of 6-10
Horizontal Row Auxiliary Pulling 2 sets of 6-10
Weighted Dips Assistance Pressing 2 sets of 6-10
Pendlay Rows Power Pulling 3 sets of 3-5
Dumbbell Shoulder Press Assistance Pressing 3 sets of 6-10
Cambered Bar Curls Auxiliary Curling 3 sets of 6-10
Dumbbell Skull Crushers Auxiliary Extension 3 sets of 6-10

2: Lower Body Power Purpose Set Scheme Weight

Squats Power Pressing 3 sets of 3-5
Hack Squats Assistance Pressing 2 sets of 6-10
Leg Extensions Assistance Extension 2 sets of 6-10
Stiff Legged Deadlifts Assistance Pulling 3 sets of 5-8
Leg Curls Assistance Curling 2 sets of 6-10
Standing Calf Raise Auxiliary Calf 3 sets of 6-10
Seated Calf Raise Auxiliary Calf 2 sets of 6-10

4: Back & Shoulders HT Purpose Set Scheme Weight

Pendlay Rows Speed Pulling 6 sets of 3 0
Horizontal Row Hypertrophy Pulling 3 sets of 8-12
Seated Cable Row Hypertrophy Pulling 3 sets of 8-12
Braced Dumbbell Rows Hypertrophy Pulling 2 sets of 12-15
Close Grip Pulldowns Hypertrophy Pulling 2 sets of 15-20
Dumbbell Shoulder Press Hypertrophy Shoulder 3 sets of 8-12
Upright Rows Hypertrophy Shoulder 2 sets of 12-15
DB Side Lateral Raises Hypertrophy Shoulder 3 sets of 12-20

5: Lower Body HT Purpose Set Scheme Weight

Squats Speed Pressing 6 sets of 3 0
Hack Squats Hypertrophy Pressing 3 sets of 8-12
Leg Press Hypertrophy Pressing 2 sets of 12-15

Leg Extensions Hypertrophy Extension 3 sets of 15-20

Romanian Deadlift Hypertrophy Pulling 3 sets of 8-12
Lying Leg Curls Hypertrophy Curling 2 sets of 12-15
Seated Leg Curls Hypertrophy Curling 2 sets of 15-20
Donkey Calf Raises Hypertrophy Calf 4 sets of 10-15
Seated Calf Raises Hypertrophy Calf 3 sets of 15-20

6: Chest & Arms HT Purpose Set Scheme Weight

Dumbbell Press Speed Pressing 6 sets of 3 0
Incline Dumbbell Press Hypertrophy Pressing 3 sets of 8-12
Incline Chest Press Hypertrophy Pressing 3 sets of 12-15
Incline Cable Flys Hypertrophy Fly 2 sets of 15-20
Preacher Curls Hypertrophy Curling 3 sets of 8-12
DB Concentration Curls Hypertrophy Curling 2 sets of 12-15
Spider Curls Hypertrophy Curling 2 sets of 15-20

Cambered Bar Tricep Extension Hypertrophy Extension 3 sets of 8-12

Cable Pressdowns w/ Rope Hypertrophy Extension 2 sets of 12-15

Cable Kickbacks Hypertrophy Extension 2 sets of 15-20

1: Upper Body Power Purpose Set Scheme Weight
Bench Press Power Pushing 3 sets of 3-5
Weighted Pull Ups Assistance Pulling 2 sets of 6-10
Horizontal Row Auxiliary Pulling 2 sets of 6-10
Weighted Dips Assistance Pressing 2 sets of 6-10
Pendlay Rows Power Pulling 3 sets of 3-5
Dumbbell Shoulder Press Assistance Pressing 3 sets of 6-10
Cambered Bar Curls Auxiliary Curling 3 sets of 6-10
Dumbbell Skull Crushers Auxiliary Extension 3 sets of 6-10

2: Lower Body Power Purpose Set Scheme Weight

Squats Power Pressing 3 sets of 3-5
Hack Squats Assistance Pressing 2 sets of 6-10
Leg Extensions Assistance Extension 2 sets of 6-10
Stiff Legged Deadlifts Assistance Pulling 3 sets of 5-8
Leg Curls Assistance Curling 2 sets of 6-10
Standing Calf Raise Auxiliary Calf 3 sets of 6-10
Seated Calf Raise Auxiliary Calf 2 sets of 6-10

4: Back & Shoulders HT Purpose Set Scheme Weight

Pendlay Rows Speed Pulling 6 sets of 3 0
Horizontal Row Hypertrophy Pulling 3 sets of 8-12
Seated Cable Row Hypertrophy Pulling 3 sets of 8-12
Braced Dumbbell Rows Hypertrophy Pulling 2 sets of 12-15
Close Grip Pulldowns Hypertrophy Pulling 2 sets of 15-20
Dumbbell Shoulder Press Hypertrophy Shoulder 3 sets of 8-12
Upright Rows Hypertrophy Shoulder 2 sets of 12-15
DB Side Lateral Raises Hypertrophy Shoulder 3 sets of 12-20

5: Lower Body HT Purpose Set Scheme Weight

Squats Speed Pressing 6 sets of 3 0
Hack Squats Hypertrophy Pressing 3 sets of 8-12
Leg Press Hypertrophy Pressing 2 sets of 12-15

Leg Extensions Hypertrophy Extension 3 sets of 15-20

Romanian Deadlift Hypertrophy Pulling 3 sets of 8-12
Lying Leg Curls Hypertrophy Curling 2 sets of 12-15
Seated Leg Curls Hypertrophy Curling 2 sets of 15-20
Donkey Calf Raises Hypertrophy Calf 4 sets of 10-15
Seated Calf Raises Hypertrophy Calf 3 sets of 15-20

6: Chest & Arms HT Purpose Set Scheme Weight

Dumbbell Press Speed Pressing 6 sets of 3 0
Incline Dumbbell Press Hypertrophy Pressing 3 sets of 8-12
Incline Chest Press Hypertrophy Pressing 3 sets of 12-15
Incline Cable Flys Hypertrophy Fly 2 sets of 15-20
Preacher Curls Hypertrophy Curling 3 sets of 8-12
DB Concentration Curls Hypertrophy Curling 2 sets of 12-15
Spider Curls Hypertrophy Curling 2 sets of 15-20

Cambered Bar Tricep Extension Hypertrophy Extension 3 sets of 8-12

Cable Pressdowns w/ Rope Hypertrophy Extension 2 sets of 12-15

Cable Kickbacks Hypertrophy Extension 2 sets of 15-20