Week 6

Workout Goals: Upper Accumulation + Strength

Day 1

A1. Bench Press 4x5 @ same weight as week 5

VIDEO Set 1 Set 2 Set 3 Set 4
Weight 135 135 135 135

B1. Incline DB Bench Press 2 x 10 @ same weight as week 5

VIDEO Set 1 Set 2
Weight 30 30
1x5
Chin-Ups OR Chin-Up
C1. 1 x 6-8 1st set @ 1-2 RIR, Set 2 -2/5%, Set 3 -2/5%
Grip Lat Pulldown 1 x 8-10
VIDEO CHIN-UPS Set 1 Set 2 Set 3
VIDEO CHIN-UPS LAT PULL Weight 100 95 90
Barbell Seal Rows OR
D1. Chest Supported DB 3 x 7-8 @ 1-2 reps in reserve (try to increase weight compared to last week!)
Rows
VIDEO CHEST SUPPORT ROW Set 1 Set 2 Set 3
VIDEO BARBELL SEAL ROW Weight 45 45 45

E1. Tricep Skull Crushers 2 x 8-10 @ 1-2 reps in reserve

VIDEO BARBELL CRUSHERS Set 1 Set 2
VIDEO DUMBBELL CRUSHERS Weight 40 40

F1. Barbell Curls 4 x 10-12 @ 1-2 reps in reserve

VIDEO Set 1 Set 2 Set 3 Set 4
Weight 25 25 25 25

F2. Lateral Raises 4 x 10-12 @ 1-2 reps in reserve

VIDEO Set 1 Set 2 Set 3
Weight 15 15 15
 Week 6
Workout Goals: Upper Strength Progressions
Day 2

A1. Back OR Front Squats 4x5 @ same weight as week 5

VIDEO BACK SQUAT Set 1 Set 2 Set 3 Set 4
VIDEO FRONT SQUAT Weight 140 140 140 140

B1. Leg Press 3 x 10 @ same weight as week 5

VIDEO Set 1 Set 2 Set 3
Weight 120 120 120
Barbell Good
C1. Mornings 4 x 8-10 @ +2/5% load
VIDEO Set 1 Set 2 Set 3 Set 4
Weight 65 65 65 65
Barbell Overhead
D1. 4x5 @ same weight as week 5
Press
VIDEO Set 1 Set 2 Set 3 Set 4
Weight 70 70 70 70
Dumbbell Overhead
E1. Extensions 2 x 8-10 @ 1-2 reps in reserve
VIDEO Set 1 Set 2
Weight 25 25

F1.Incline DB Skull Crushers3 x 8-10 @1-2 reps in reserve

Set 1 Set 2 Set 3
Weight 25 25 25

F2.Chest Supported DB Rows3 x 15 @ small increase in weight from week 5 if possible

VIDEO Set 1 Set 2 Set 3
Weight 30 30 30

G1. Side Plank 4 x 45 sec 1 set = 45-sec ea side! Use either 45-seconds or 25-30 breaths to dictate sets
VIDEO Set 1 Set 2 Set 3
Weight 45-sec 45-sec 45-sec
 Week 6
Workout Goals: Accumulation + Strength
Day 3
Paused Barbell Bench
A1. Press 6 x 2-3 @ 80% 1-RM with 1-sec pause
VIDEO Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Weight 100 100 100 100 100 100

B1.Incline Bench Press OR DB 3x8 @ same weight from week 5

VIDEO INCLINE BARBELL Set 1 Set 2 Set 3
VIDEO INCLINE DUMBBELL Weight 30 30 30

C1. Single Arm DB Rows 3 x 12 @ same weight from week 5

VIDEO Set 1 Set 2 Set 3
Weight 15 15 15
Wide Grip Pull-Up OR
D1. Wide Grip Lat 3 x 12 @ same weight from week 5
Pulldown
VIDEO PULL-UP Set 1 Set 2 Set 3
VIDEO LAT PULLDOWN Weight 95 95 95
Overhead Cable Tricep 1 x 5, 1 x6-8
E1. Extensions 1st set @ 1-2 reps in reserve, 2nd set -2/5%, 3rd set -2/5%
, 1 x 8-10
VIDEO Set 1 Set 2 Set 3
Weight 40 40 40

F1. DB Biceps Curls 4 x 12-15 @ 1-2 reps in reserve

VIDEO Set 1 Set 2 Set 3 Set 4
Weight 25 25 25 25

G1. Bottoms Up KB Press 2 x 10Lightweight,

ea arm goal is here rotator cuff strength and working with manageable loads! (SEATED OR STANDING)
VIDEO Set 1 Set 2
Weight 10 10

G2. Supine Leg Lifts 2x8 Go until the lower back can no longer be grounded!
VIDEO Set 1 Set 2
Weight bw bw
 Week 6
Workout Goals: Lower Strength + Delts
Day 4

A1. Back OR Front Squats 6x3 @ 80% 1-RM with 1-sec pause
VIDEO BACK SQUAT Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
VIDEO FRONT SQUAT Weight 75 125 125 125 125 125

B1. Barbell Deadlift 3x5 1st set @ 1-2 reps in reserve, 2nd set +2/5% load, 3rd set +2/5% load
VIDEO Set 1 Set 2 Set 3
Weight 80 85 90

C1. Romanian Deadlift 3 x 12-15 @ 0-1 reps in reserve

VIDEO Set 1 Set 2 Set 3
Weight 90 90 90

D1. Barbell Hip Thrusts 3 x 10-12 @ same weight as week 5

VIDEO Set 1 Set 2 Set 3
Weight 105 105 105

E1.DB Or Cable Lateral Raises

3 x 12-15 @ 1-2 reps in reserve
VIDEO Set 1 Set 2 Set 3
Weight 15 15 15

F1. Arnold Press 2 x 10-12 @ 1-2 reps in reserve

VIDEO Set 1 Set 2
Weight 25 25

G1.Chest Supported DB Rows

4 x 10-12 @ +2/5% load from week 5
VIDEO Set 1 Set 2 Set 3 Set 4
Weight 30 30 30 30
Hanging Oblique Knee 4 x 6-8
G2. Raises ea side Control the reps and focus on a strong oblique contraction!
VIDEO Set 1 Set 2 Set 3 Set 4
BW BW BW BW BW
 Week 6
Workout Goals: Full Body
Day 5
Heels Elevated Goblet
A1. 4x8 Select a weight that leave 2-3 reps in the tank!
Squat
VIDEO Set 1 Set 2 Set 3 Set 4
Weight 45 45 45 45

B1. Deficit DB RDL 4 Select

x 10 a weight that leaves 2-3 reps in the tank. Use a tempo of 3110 (3-sec down, 1-sec hold at the bottom, 1-sec concentric)
VIDEO Set 1 Set 2 Set 3 Set 4
Weight 35 35 35 35

C1. Dumbbell Bench Press 3 x 8-10 1-2 reps in reserve. Use a tempo of 4110 to help dictate the weight
VIDEO Set 1 Set 2 Set 3
Weight 50 50 50

C2. Dumbbell Row 3 x 10-12 2-3 reps in reserve.

VIDEO Set 1 Set 2 Set 3
Weight 30 30 30

D1. Single-Arm Cable Curls3 x 12 reps 1-2 reps in reserve.

VIDEO Set 1 Set 2 Set 3
Weight 15 15 15

D2.Incline DB Skull Crushers3 x 8-10 @ 1-2 reps in reserve

VIDEO Set 1 Set 2 Set 3
Weight 15 15 15

E1. Ab Wheel OR Pallof Press 4 x 10 If you use a Pallof Press, then hit 5 reps on each side!
AB WHEEL Set 1 Set 2 Set 3 Set 4
PALLOF PRESS Weight - - - -
Pheasyque Lab 1-RM Calc + RIR

Overhead
Bench Press Squat Deadlift
Press

Your 1-RM = 190 200 315 315

RPE = 9-10 95% 180.5 190 299.25 299.25

RPE = 9 90% 171 180 283.5 283.5

RPE = 8-8.5 85% 161.5 170 267.75 267.75

RPE = 8 80% 152 160 252 252

RPE = 7.5-8 75% 142.5 150 236.25 236.25

RPE = 7 70% 133 140 220.5 220.5

RPE = <7 65% 123.5 130 204.75 204.75

RPE = <7 60% 114 120 189 189

RPE = <7 55% 104.5 110 173.25 173.25

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