Week 8
Workout Goals: Strength & Hypertrophy
Day 1
A1. Bench Press 3x5 First set use heaviest weight from week 6 day 1, for sets 2 and 3 increase weight by 2-5%.
VIDEO Set 1 Set 2 Set 3
Weight 135 140 145
Incline BB OR DB 1 1/4
B1. Bench Press 3 x 10 2-3 Reps In Reserve
VIDEO Set 1 Set 2 Set 3
Weight 20 20 20
C1. Lat Pulldown or Pull-Up 4x4 At week 6's heaviest weight
LAT PULLDOWN VIDEO Set 1 Set 2 Set 3 Set 4
Weight 100 100 100 100
Chest Supported DB Rows
D1. 3 x 8-10 1-2 Reps In Reserve | Perform a full 1-second pause at the top of the exercise!
w/ PAUSE
VIDEO CHEST SUPPORT ROW Set 1 Set 2 Set 3
Weight 40 40 40
D2. Tricep Skull Crushers W/ PAUSE3 x 8-10 1-2 Reps In Reserve | Perform a full 1-second pause at the bottom of the eccentric!
VIDEO BARBELL CRUSHERS Set 1 Set 2 Set 3
VIDEO DUMBBELL CRUSHERS Weight 45 45 45
1 x 6-8
1 x 8-10
E1. Incline DB Curls 0-1 Reps In Reserve for EVERY set
1x
10-12
VIDEO Set 1 Set 2 Set 3
Weight 20 15 10
1 x 8-10
E2. Lateral Raises 0-1 Reps In Reserve for EVERY set
1 x 10-
VIDEO Set 1 Set 2 Set 3
Weight 20 15 8
Week 8
Workout Goals: Strength & Hypertrophy
Day 2
A1. Back OR Front Squats 3x5 First set use heaviest weight from week 6 day 1, for sets 2 and 3 increase weight by 2-5%.
VIDEO BACK SQUAT Set 1 Set 2 Set 3
VIDEO FRONT SQUAT Weight 120 125 130
B1. Leg Press 3 x 10 1-2 Reps In Reserve
VIDEO Set 1 Set 2 Set 3
Weight 135 135 135
3 x 6-8
C1. DB RDL w/ PAUSE Sets 1-3 1-2 Reps In Reserve, final set dropset (perform right after 3rd set) with 0-1 Reps In Reserve weight
1 x 12-15
VIDEO Set 1 Set 2 Set 3 Set 4
Weight 35 35 35 30
1 x 8-10
E1. Leg Extension 0-1 Reps In Reserve for EVERY set
1 x 10-
VIDEO Set 1 Set 2 Set 3
Weight 50 45 40
1 x 6-8
1 x 8-10
F1. Hamstring Curl 0-1 Reps In Reserve for EVERY set
1 x 10-
12
VIDEO Set 1 Set 2 Set 3
Weight 45 40 35
G1. Calve Raises 3 x 12-15 Perform with bodyweight or light load, work to hit a full stretch!
Set 1 Set 2 Set 3
Weight BW BW BW
G2. Med Ball Slams 3 x 10-12 BREAK THE FLOOR AND ENGAGE THE CORE. LET THAT ANGER OUT
VIDEO Set 1 Set 2 Set 3
Weight 15 15 15
Week 8
Workout Goals: Strength & Hypertrophy
Day 3
1x4
A1. Barbell Bench Press Same weight as week 6!
5x3
VIDEO Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Weight 135 135 135 135 135 135
OR DB incline bench
B1. press 2 x 10 1-2 Reps In Reserve | If you choose DB, then perform them with a NEUTRAL grip
VIDEO INCLINE BARBELL Set 1 Set 2
VIDEO INCLINE DUMBBELL Weight 40 40
Strict Pendlay Barbell
C1. Rows 4 x 6-8 0-1 Reps In Reserve | Stay STRICT with these and check your ego at the door
VIDEO Set 1 Set 2 Set 3 Set 4
Weight 45 55 65 65
Single-Arm Lat 1 x 8-10
D1. 0-1 Reps In Reserve for EVERY set
Pulldown 1 x 10-
VIDEO Set 1 Set 2 Set 3
Weight 30 30 25
Cable Tricep 1 x 8-10
D2. 0-1 Reps In Reserve for EVERY set
Pushdown 1 x 10-
VIDEO Set 1 Set 2 Set 3
Weight 30 25 20
Bottoms Up Kettlebell
E1. 3x8 Lightweight and focus on tempo and control. This is NOT an ego exercise
Press
VIDEO Set 1 Set 2 Set 3
Weight 10 10 10
E2. Bear Crawls 3 x 12-14 Slow tempo and ensure the hips are remaining level
VIDEO Set 1 Set 2 Set 3
Weight - - -
Week 8
Workout Goals: Strength & Hypertrophy
Day 4
1x4
A1. Back OR Front Squats Same weight as week 6!
5x3
VIDEO BACK SQUAT Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
VIDEO FRONT SQUAT Weight 140 140 140 140 140 140
B1. Overhead Press 5x5 1-2 Reps In Reserve
VIDEO Set 1 Set 2 Set 3 Set 4 Set 5
Weight 75 75 70 70 65
Dumbbell Good
C1. Morning w/ PAUSE at 3 x 8-10 2 Reps In Reserve | Focus on nailing the tempo and check your ego!
bottom
VIDEO Set 1 Set 2 Set 3
Weight 30 30 30
D1. Contralateral Split Squat 3 x 8-10 2 Reps In Reserve | Focus on nailing a smooth tempo here.
VIDEO Set 1 Set 2 Set 3
Weight 15 15 15
D2. Single-Leg RDL 3 x 6-8 2 Reps In Reserve | Focus on nailing a smooth tempo here.
VIDEO Set 1 Set 2 Set 3
Weight BW BW BW
3 x 20
E1. Russian Twist (10 ea Minimal rest in-between each set
VIDEO side) Set 1 Set 2 Set 3
Weight 5 5 5
Week 8
Workout Goals: Strength & Hypertrophy
Day 5
A1. Barbell Deadlift 4x4 2-3 Reps In Reserve
VIDEO Set 1 Set 2 Set 3 Set 4
Weight 115 115 85 85
B1. Hip Thrust Barbell w/ PAUSE 3 x 7-9 2-3 Reps In Reserve | Focus on tempo and quality repetitions
VIDEO Set 1 Set 2 Set 3
Weight 105 105 105
4 x 15 steps
C1. Suitcase Carry Find a challenging weight that pushes you, but is doable for the prescribed sets and reps
ea side
Set 1 Set 2 Set 3 Set 4
Weight 85 85 85 85
D1.Chest Supported Upper Back Row2 x 10-12 2 Reps In Reserve | Focus on quality reps.
VIDEO Set 1 Set 2
Weight 40 40
D2. Seated Single-Arm DB Press 2 x 10-12 2 Reps In Reserve | Focus on quality reps.
VIDEO Set 1 Set 2
Weight 30 30
E1. Incline DB Y's 3 x AMRAP Lightweight and focus on quality reps, check your ego at the door!
VIDEO Set 1 Set 2 Set 3
Weight 2 2 2
Pheasyque Lab 1-RM Calc + RIR
Overhead
Bench Press Squat Deadlift
Press
Your 1-RM = 315 550 315 315
RPE = 9-10 95% 299.25 522.5 299.25 299.25
RPE = 9 90% 283.5 495 283.5 283.5
RPE = 8-8.5 85% 267.75 467.5 267.75 267.75
RPE = 8 80% 252 440 252 252
RPE = 7.5-8 75% 236.25 412.5 236.25 236.25
RPE = 7 70% 220.5 385 220.5 220.5
RPE = <7 65% 204.75 357.5 204.75 204.75
RPE = <7 60% 189 330 189 189
RPE = <7 55% 173.25 302.5 173.25 173.25
Main Exercise Variations
1. Goblet Squat
2. Leg Press
Back Squat 3. Low Bar Back Squat
4. High Bar Back Squat
5. Smith Machine Squat
1. Dumbbell Glute Bridge
2. Cable Pullthrough
Barbell Hip Thrust 3. Dumbbell Hip Thrust
4. Barbell Glute Bridge
5. Smith Machine Hip Thrust
1. Dumbbell Split Squat
DB Split Squats 2. Kettlebell Split Squat
3. Barbell Split Squat
1. Barbell Romanian Deadlift
DB RDL 2. Romanian Deadlift
3. Smith Machine Romanian Deadlift
1. Single Leg Seated Leg Curl
Single-Leg Hamstring Curl
2. Lying Single Leg Curl
1. Hanging Straight Leg Raise
Hanging Leg Raise
2. Hanging Knee Raise
Weighted Plank 1. Weighted Plank (Timed)
1. Incline Bench Press
2. Dumbbell Bench Press
Bench Press
3. Weighted Push-Up
4. Smith Machine Bench Press
1. Barbell Bench Press
DB Bench Press 2. Chest Press Machine
3. Weighted Push-Up
1. Incline Dumbbell Bench Press
Incline 1 1/4 DB Bench
2. Machine Chest Press
Press
3. Plate Loaded Incline Chest Press
1. Incline Dumbbell Row
Chest Supported DB Row
2. Chest Supported Row
1. Dumbbell Skull Crusher
Barbell Skull Crushers
2. Kettlebell Skull Crusher
Push-Ups 1. Chest Press Machine
1. Kneeling Cable Crunch
Pallof Press
2. Landmine Twist
Conventional/Sumo 1. Kettlebell Deadlift
Deadlift 2. Trap Bar Deadlift
1. Dumbbell Bent Over Row
2. Seated Row
Barbell Row
3. Wide-Grip Seated Row
4. Smith Machine Row
1. Assisted Pull-Up
Pull-Ups
2. Lat Pulldown
Farmer's Carries 1. Farmer's Walk
1. Reverse Hyperextension
Lower Back Extensions
2. Glute Ham Raise
Inverted Row 1. TRX Row
1. Dumbbell Shoulder Press
Overhead Press 2. Machine Shoulder Press
3. Smith Machine Shoulder Press
1. Kneeling Dumbbell Shoulder Press
Kneeling Landmine Press
2. Kneeling Kettlebell Shoulder Press
1. Dumbbell Curl
Barbell Curl 2. Cable Curl
3. EZ Bar Curl
Dips 1. Bench Dip
Incline DB Curl 1. Incline Hammer Curl
Lat Delt Raise 1. Cable Delt Raise
1. Stability Ball Dead Bug
Dead Bugs
2. Plank
Kettlebell Windmill 1. Dumbbell Windmill
1. Hack Squat Machine
Goblet Squat
2. Zercher Split Squat
1. Cable Pullthrough
Kettlebell Swings
2. Dumbbell Swing
1. Dumbbell Pullover
Med Ball Slams 2. Machine Pullover
3. Straight-Arm Lat Pulldown
1. Kettlebell Z-Press
Z-Press
2. Dumbbell Shoulder Press
TRX Inverted Row 1. Inverted Bodyweight Row
Weighted Sled Pull
Walking Dumbbell Lunge
Sled Pulls
Hack Squat Machine
1. Hip Circle
Monster Walk 2. Lying Windmill
3. Fire Hydrant
1. Kettlebell Split Squat
DB Bulgarian Split Squats
2. Lunge
Single-Leg Hamstring Curl 1. Glute Ham Raise
On Stability Ball 2. Reverse Hyperextension
Hanging Weighted Knee 1. Supine Leg Lifts
Raise 2. Dead Bugs
1. Barbell Shoulder Press
Seated DB Shoulder Press 2. Kettlebell Shoulder Press
3. Shoulder Press Machine
1. Standing Cable Curl
Preacher Curl 2. Drag Curl
3. Bicep Curl Machine
1. Cable Rope Hammer Curl
Hammer Curl 2. Seated Alternating Hammer Curl
3. Alternating Dumbbell Hammer Curl
Waiter Carries 1. Farmer's Carry
1. Incline Dumbbell Bench Press
Incline Bench Press
2. Smith Machine Incline Bench Press
Single-Arm DB Bench 1. Single Arm Dumbbell Bench Press
Press 2. Plate Loaded Chest Press
1. One-Arm Dumbbell Row
DB Row 2. T-Bar Row
3. Machine Row
1. Decline Skull Crusher
Decline Barbell Skull
2. Decline Dumbbell Skull Crusher
Crushers
3. Decline Kettlebell Skull Crusher
1. Rope Pushdown
Cable Tricep Extensions 2. Pushdown
3. Reverse Grip Cable Pushdown
1. Kneeling Cable Crunch
Kneeling Cable Crunches 2. Weighted Sit-Up
3. Weighted Decline Sit-Up
1. Box Jump
Box Jumps
2. Tuck Jump
1. Dumbbell Step-Up
DB Step-Ups 2. Walking Dumbbell Lunge
3. Dumbbell Split Squat
1. Seated Leg Curl
Hamstring Curl
2. Lying Leg Curl
1. Side Plank
Side Planks Unweighted
2. Pallof Press
1. Deficit Deadlift
Deficit Deadlift
2. Snatch Grip Deadlift
1. Weighted Pull-Up
Weighted Pull-Ups 2. Lat Pulldown
3. Close-Grip Lat Pulldown
1. Cable Pullthrough
Cable Pull-Through 2. Barbell Hip Thrust
3. Barbell Glute Bridge
1. Kettlebell Suitcase Carry
Suitcase KB Carries
2. Dumbbell Suitcase Carry
1. Face Pull
Face Pulls
2. Rear Lateral Raise
1. Medicine Ball Side Slam
2. Dumbbell Side Bend
Oblique Med Ball Slam
3. Plate Side Bend
4. Plate Twist
