EXERCISE SETS REPS/TIME

Low intensity cardio N/a 5-10min

Foam rolling/lacrosse ball N/a 2-3min

Front/back leg swing 1 12

Side/side leg swing 1 12
Standing glute squeeze 1 15 Sec

Prone trap raise 1 15

Cable external rotation (Optional) 1 15

Cable internal rotation (Optional) 1 15
Overhead shrug (Optional) 1 15
 NOTES
Pick any machine which elevates your heart
rate to 100-135bpm
Foam roll large muscle groups: quads, lats,
calves. Optionally use a lacrosse ball for
smaller muscle groups: pecs, delts,
hamstrings
12 Each leg
12 Each leg
Squeeze your glutes as hard as possible

Mind muscle connection with mid back

15 Each side
15 Each side
Light squeeze on traps at the top of each rep
WEEK 1 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

BACK SQUAT 4 1 2 82.5-87.5%

FRONT SQUAT [OR BOX 0 3 8 N/A
SQUAT]
BARBELL BENCH PRESS 4 1 4 80-85%

FULL BARBELL BENCH PRESS 0 2 6 75-80%

BODY 1 WEIGHTED PULL-UP 1 3 4-6 N/A
GLUTE-HAM RAISE [OR 1 3 6-8 N/A
NORDIC HAM CURL]
SEATED FACE PULL 0 4 15-20 N/A
RPE REST SET 1 SET 2 SET 3 SET 4

7 3-4 MIN
7 3-4 MIN
8.5 3-4MIN
7 1-2 MIN
8 1-2 MIN
7 1-2 MIN

9 1-2 MIN
 NOTES

TOP SET, GET COMFORTABLE WITH HEAVIER LOADS WHILE KEEPING PERFECT
TECHNIQUE
IF YOU LOW BAR SQUAT, DO FRONT SQUAT. IF YOU HIGH BAR SQUAT, DO BARBELL
BOX SQUAT
TOP SET, GET COMFORTABLE WITH HEAVIER LOADS WHILE KEEPING PERFECT
TECHNIQUE
SUBMAXIMAL BENCH PRESS, BE CRITICAL OF FORM
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
KEEP YOUR HIPS STRAIGHT, DO NORDIC HAM CURLS IF NO GHR MACHINE

DON'T GO TOO HEAVY, FOCUS ON MIND-MUSCLE CONNECTION

 DEADLIFT 4 3 4 80%
BARBELL OVERHEAD 3 4 5 75%
PRESS
BULGARIAN SPLIT SQUAT 1 2 EACH 8-10 N/A
FULL
MEADOWS ROW 1 4 12-15 N/A
BODY 2
BARBELL OR EZ BAR CURL 1 3 8-10 N/A
PEC FLYE 1 2 12-15 N/A
7 3-5 MIN
8 3-4 MIN
9 2-3 MIN
8 2-3 MIN
8 1-2 MIN
8 1-2 MIN
 TECHNIQUE WORK, AVOID TURNING THESE INTO TOUCH-AND-GO REPS
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, PRESS UP AND SLIGHTLY
BACK
START WITH YOUR WEAKER LEG WORKING. SQUAT DEEP
BRACE WITH YOUR OTHER HAND, STAY LIGHT, EMPHASIZE FORM
USE MINIMAL MOMENTUM, CONTROL THE ECCENTRIC PHASE
PERFORM WITH CABLES, BANDS, OR DUMBBELLS. USE FULL ROM. STRETCH YOUR
PECS AT THE BOTTOM
WEEK 1 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

BACK SQUAT 4 1 6 75-80%

FULL
BODY 3 PIN SQUAT 0 2 4 70%
BARBELL BENCH PRESS 4 1 1 87.5-92.5%
BARBELL BENCH PRESS 0 1 5 80%
BARBELL BENCH PRESS 0 1 10 65%
CHIN-UP 1 3 "AMRAP" N/A
SINGLE-LEG HIP THRUST 0 2 10-12 EACH N/A

CABLE REVERSE FLYE 0 4 12-15 N/A

RPE REST SET 1 SET 2 SET 3 SET 4

7 3-4 MIN
8 3-4 MIN
8 3-4 MIN
8 3-4 MIN
8 3-4 MIN
8 3-4 MIN
8 1-2 MIN

8 1-2 MIN
 NOTES

SIT BACK AND DOWN, KEEP YOUR UPPER BACK TIGHT TO THE BAR
SET THE PINS TO AROUND PARALLEL. DEAD STOP ON THE PINS, DON'T BOUNCE AND
GO
WORKING TOP SET, BUILD CONFIDENCE WITH HEAVIER LOADS
FOCUS ON PERFECTING TECHNIQUE, SLIGHT PAUSE ON THE CHEST
TRY TO STAY FLUID WITH THESE, THINK OF THEM AS "PAUSE-AND-GO"
AS MANY REPS AS POSSIBLE, BUT STOP AT RPE8
KEEP YOUR CHIN TUCKED DOWN AND SQUEEZE YOUR GLUTES TO MOVE THE
WEIGHT
KEEP ELBOWS LOCKED IN PLACE, SQUEEZE THE CABLE HANDLES HARD!
 6" BLOCK PULL 4 2 6 90%

PAUSE DB INCLINE PRESS 3 4 6-8 N/A

LEG CURL (CHOICE) 1 3 12-15 N/A
FULL
BODY 4 CHEST-SUPPORTED ROW 1 4 10-12 N/A
ROPE OVERHEAD 1 4 12-15 N/A
TRICEPS EXTENSION
EGYPTIAN LATERAL RAISE 1 4 8-10 N/A
9 4-6 MIN

8 3-4 MIN
8 2-3 MIN

8 2-3 MIN
8 1-2 MIN

8 1-2 MIN
GET VERY TIGHT PRIOR TO PULLING, USE 85% IF YOU'RE NOT EXPERIENCED WITH
BLOCK PULLS. USE STANDARD DEADLIFT 1RM FOR 1RM %S.
3-SECOND PAUSE. SINK THE DUMBBELLS AS LOW AS YOU COMFORTABLY CAN
USE SEATED LEG CURL IF AVAILABLE. CAN USE LYING LEG CURL OR NORDIC HAM
CURL IF NO MACHINE ACCESS. FOCUS ON THE MIND-MUSCLE CONNECTION
CAN USE MACHINE OR DUMBBELLS. FULL STRETCH AT THE BOTTOM, SQUEEZE AT
THE TOP
FOCUS ON STRETCHING THE TRICEPS AT THE BOTTOM

LEAN AWAY FROM THE CABLE. FOCUS ON SQUEEZING YOUR DELTS.

 A1: HAMMER CURL 1 4 8-10 N/A
FULL
BODY 5 A2: SINGLE-ARM OVERHEAD
TRICEPS EXTENSION
1 4 10-12 N/A

(PUMP B1: CABLE CURL 0 3 20 N/A

DAY)
B2: CABLE TRICEPS KICKBACK 0 3 20 N/A

ENHANCED-ECCENTRIC 1 3 8 EACH N/A

CALF RAISE
C1: PLATE SHRUG 0 3 15-20 N/A

C2: NECK 0 3 15/15 N/A

FLEXION/EXTENSION
(OPTIONAL)
9 0 MIN
9 1-2 MIN

8 0 MIN

8 1-2 MIN

8 1-2 MIN

8 0 MIN

8 1-2 MIN
 DO BOTH ARMS AT ONCE. USE A SMALL AMOUNT OF MOMENTUM, CONTROL THE
ECCENTRIC
CAN USE CABLE, BAND OR DUMBBELL. FOCUS ON STRETCHING THE TRICEPS,
KEEP YOUR ELBOW LOCKED IN PLACE
TRADITIONAL CABLE CURL USING A BAR ATTACHMENT. KEEP THE CABLE IN
MOTION, NO PAUSING AT THE BOTTOM OR TOP
LEAN SLIGHTLY FORWARD, LOCK YOUR ELBOW BEHIND YOUR TORSO
(SHOULDER HYPEREXTENSION)
DO THE CONCENTRIC WITH BOTH LEGS, THEN DO THE ECCENTRIC UNILATERALLY
WITH A 3-SECOND LOWERING PHASE
BRIEF PAUSE AT THE TOP AND BOTTOM OF ROM. THINK ABOUT PULLING YOUR
SHOULDERS UP TO YOUR EARS!
15 REPS FLEXION (FRONT OF NECK), 15 REPS EXTENSION (BACK OF NECK)
WEEK 2 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

BACK SQUAT 3 3 4 75-80%

BARBELL RDL 2 3 10 N/A
UNILATERAL LEG PRESS 1 2 EACH 12-15 N/A
ECCENTRIC-ACCENTUATED 0 2 10-12 N/A
LEG EXTENSION

LEGS 1 LEG CURL (CHOICE) 0 2 10/15 N/A

STANDING CALF RAISE 1 3 12-15 N/A

A1: WEIGHTED CRUNCH 0 3 10-12 EACH N/A

A2: LONG-LEVER PLANK 0 3 30SEC N/A

(OPTIONAL)
RPE REST SET 1 SET 2 SET 3 SET 4

7 3-5 MIN
6 2-4 MIN
8 1-2 MIN
10 2-3 MIN

10 2-3 MIN

8 2-3 MIN
8 0 MIN

8 1-2 MIN
 NOTES

SUBMAXIMAL SETS, APPROACH THESE SETS WITH CONFIDENCE. FOCUS ON

TECHNIQUE
EMPHASIZE THE STRETCH IN YOUR HAMSTRINGS, PREVENT YOUR LOWER BACK
FROM ROUNDING
HIGH AND WIDE FOOT POSITIONING, START WITH YOUR WEAKER LEG
4-SECOND LOWERING PHASE

DROPSET: DO 10 REPS, LOWER THE WEIGHT ~30-50%, DO ANOTHER 15 REPS. USE

SEATED LEG CURL IF AVAILABLE. CAN USE LYING LEG CURL OR NORDIC HAM CURL IF
NO MACHINE ACCESS. FOCUS ON THE MIND-MUSCLE CONNECTION
THINK ABOUT ROLLING BACK AND FORTH ON THE BALLS OF YOUR FEET
HOLD A PLATE OR DB TO YOUR CHEST AND CRUNCH HARD!

CONTRACT YOUR GLUTES AND POSITION YOUR ELBOWS UNDER YOUR EYES TO
MAKE THE PLANK MORE DIFFICULT
 BARBELL BENCH PRESS 3 2 8 72.5%
MACHINE SHOULDER PRESS 2 3 10-12 N/A
DIP 1 3 12-15 N/A

PUSH 1 ECCENTRIC- 1 3 8-10 N/A

ACCENTUATED BARBELL
SKULL CRUSHER
EGYPTIAN LATERAL RAISE 0 3 8-10(+4+4) N/A

CONSTANT-TENSION 0 2 20-30 N/A

CABLE TRICEPS KICKBACK
7 3-4 MIN
9 3-4 MIN
8 2-3 MIN

9 1-2 MIN

10 1-2 MIN

10 1-2 MIN
 SUBMAXIMAL SETS, FOCUS ON FORM
DO SEATED DB ARNOLD PRESS IF NO MACHINE. PUSH THESE JUST SHY OF FAILURE,
PRESS HARD
ADD WEIGHT OR ASSISTANCE AS NEEDED. DO DB OR BB FLOOR PRESS IF NO
ACCESS TO DIP HANDLES.
3-SECOND LOWERING PHASE. ARC THE BAR BACK BEHIND YOUR HEAD

DO 8-10 REPS TO FAILURE. REST 3-4 SECONDS. DO ANOTHER 4 REPS. REST 2-3
SECONDS. DO ANOTHER 4 REPS.
MAINTAIN A CONSISTENT PACE OF 1 SECOND UP AND 1 SECOND DOWN
 WEIGHTED PULL-UP 2 3 4-6 N/A
SEATED CABLE ROW 2 3 10-12 N/A

CONSTANT-TENSION 1 3 15-25 N/A

CABLE KNEELING
PULL 1 PULLOVER
HAMMER "CHEAT" CURL 1 4 8-10 N/A

INCLINE DUMBBELL CURL 0 2 20-30 N/A

INCLINE DUMBBELL SHRUG 1 3 15-20 N/A
9 2-3 MIN
9 2-3 MIN

9 2-3 MIN

9 1-2 MIN

9 1-2 MIN
9 1-2 MIN
 1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, DRIVE YOUR
ELBOWS DOWN AND BACK
MAINTAIN A CONSISTENT PACE OF 1 SECOND UP AND 1 SECOND DOWN

YOU CAN USE SLIGHT MOMENTUM ON THE CONCENTRIC, BUT CONTROL THE
ECCENTRIC WITH YOUR ELBOWS STATIONARY
KEEP YOUR ELBOWS LOCKED IN PLACE TO MAINTAIN A STRETCH ON THE BICEPS
BRACE CHEST AGAINST INCLINE BENCH AND SHRUG. USE STRAPS TO HOLD HEAVIER
DBS
WEEK 2 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

RESET DEADLIFT 4 3 3 80-85%

HACK SQUAT 2 3 12 N/A

SINGLE-LEG HIP THRUST 2 2 EACH 10-12 N/A

A1: GLUTE-HAM RAISE [OR 0 3 6-8 N/A
LEGS 2 NORDIC HAM CURL]
A2: PRISONER BACK 0 3 15-20 N/A
EXTENSION
UNILATERAL STANDING CALF 1 3 8-10 N/A
RAISE
L-SIT HOLD 0 3 10-20 SEC N/A
RPE REST SET 1 SET 2 SET 3 SET 4

8 3-5 MIN
8 3-4 MIN

9 2-3 MIN
9 0 MIN

9 1-2 MIN
8 1-2 MIN

8 1-2 MIN
 NOTES

STAND UP BETWEEN EACH REP TO WORK ON TECHNQIUE

ALLOW YOUR KNEES TO COME FORWARD (PAST YOUR TOES), FOCUS THE
TENSION ON YOUR QUADS
CONTRACT YOUR GLUTES HARD AT THE TOP
KEEP YOUR HIPS STRAIGHT, DO NORDIC HAM CURLS IF NO GHR MACHINE

PLACE YOUR HANDS BEHIND YOUR HEAD AND SQUEEZE YOUR GLUTES TO
STRAIGHEN YOUR HIPS
START WITH YOUR WEAKER SIDE. THINK ABOUT ROLLING BACK AND FORTH ON
THE BALLS OF YOUR FEET
HOLD THE TOP POSITION OF A HANGING LEG RAISE FOR THE TIME INTERVAL
GIVEN. AIM TO INCREASE THE HOLD TIME WEEK TO WEEK.
 BARBELL OVERHEAD PRESS 3 2 4 77.5-82.5%
CLOSE-GRIP BENCH PRESS 2 3 10 N/A

PEC FLYE 1 3 12/20 N/A

PUSH 2 ROPE OVERHEAD 1 3 10(+3+3+3) N/A

TRICEPS EXTENSION
DUMBBELL LATERAL RAISE 0 3 7/7/7 N/A
21S
NECK 0 3 10/10 N/A
FLEXION/EXTENSION
(OPTIONAL)
8 2-3 MIN
8 2-3 MIN

9 2-3 MIN

9 1-2 MIN

9 1-2 MIN
8 1-2 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, PRESS UP AND SLIGHTLY
BACK
TUCK YOUR ELBOWS AGAINST YOUR SIDES MORE THAN YOU WOULD ON
STANDARD GRIP BENCH PRESS
PERFORM WITH CABLES, BANDS, OR DUMBBELLS. USE FULL ROM. ON THE LAST
SET ONLY: DO 12 REPS TO FAILURE, DROP THE WEIGHT 50-75% AND DO 20 MORE
REPS
ON THE LAST SET ONLY: DO 10 REPS TO FAILURE. REST 3-4 SECONDS. DO
ANOTHER 3 REPS. REST 2-3 SECONDS. DO ANOTHER 3 REPS. REST 2-3 SECONDS.
DO ANOTHER
FIRST 3 REPS.
7 REPS: TOP HALF OF ROM, MIDDLE 7 REPS: FULL ROM, LAST 7 REPS: BOTTOM
HALF OF ROM
10 REPS FLEXION (FRONT OF NECK), 10 REPS EXTENSION (BACK OF NECK)
 OMNI-GRIP LAT PULLDOWN 2 3 10-12 N/A

CHEST-SUPPORTED ROW 2 3 10-12 N/A

SEATED FACE PULL 0 4 15-20 N/A

A1: EZ BAR PRONATED CURL 0 3 10-12 N/A

PULL 2 A2: EZ BAR SUPINATED CURL 0 3 10+ N/A
B1: REVERSE PEC DECK 0 2 12-15 N/A
(PROTRACTED SCAPULAE)
B2: REVERSE PEC DECK 0 2 12-15 N/A
(PROTRACTION/RETRACTION
ROM)
8 2-3 MIN

9 2-3 MIN
9 1-2 MIN

9 0 MIN
10 1-2 MIN
9 0 MIN

10 1-2 MIN
 1 SET WIDE GRIP (OVERHAND), 1 SET MIDDLE GRIP (OVERHAND), 1 SET CLOSE
GRIP (UNDERHAND)
CAN USE MACHINE OR DUMBBELLS. FULL STRETCH AT THE BOTTOM, SQUEEZE AT
THE TOP
MIND MUSCLE CONNECTION WITH REAR DELTS ON SETS 1 AND 2 (SWEEP THE
WEIGHT OUT). MIND MUSCLE CONNECTION WITH MID-TRAPS ON SETS 3 AND 4
(SQUEEZE SHOULDER
PALMS FACE BLADES HARD).
DOWN. SQUEEZE THE BAR WITH YOUR FINGERS AS HARD AS POSSIBLE
PALMS FACE UP. KEEP THE BAR VERY LIGHT IN YOUR HANDS, ONLY CONTRACT
YOUR BICEPS
ROUND SHOULDER BLADES FORWARD, SWING THE WEIGHT "OUT". MIND MUSCLE
CONNECTION WITH REAR DELTS
SQUEEZE YOUR SHOULDER BLADES TOGETHER AS YOU PULL THE WEIGHT "OUT AND
BACK". MIND MUSCLE CONNECTION WITH MID-TRAPS
WEEK 3 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

BACK SQUAT 4 1 4 80-85%

FRONT SQUAT [OR BOX 0 3 8 N/A
SQUAT]
BARBELL BENCH PRESS 4 1 2 87.5-90%

FULL BARBELL BENCH PRESS 0 2 4 80-85%

BODY 1 WEIGHTED PULL-UP 1 3 4-6 N/A
GLUTE-HAM RAISE [OR 1 3 6-8 N/A
NORDIC HAM CURL]
SEATED FACE PULL 0 4 15-20 N/A
RPE REST SET 1 SET 2 SET 3 SET 4

7 3-4 MIN
7 3-4 MIN
8.5 3-4 MIN
7 1-2 MIN
8 1-2 MIN
7 1-2 MIN

9 1-2 MIN
 NOTES

TOP SET, GET COMFORTABLE WITH HEAVIER LOADS WHILE KEEPING PERFECT
TECHNIQUE
IF YOU LOW BAR SQUAT, DO FRONT SQUAT. IF YOU HIGH BAR SQUAT, DO BARBELL
BOX SQUAT
TOP SET, GET COMFORTABLE WITH HEAVIER LOADS WHILE KEEPING PERFECT
TECHNIQUE
SUBMAXIMAL BENCH PRESS, BE CRITICAL OF FORM
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
KEEP YOUR HIPS STRAIGHT, DO NORDIC HAM CURLS IF NO GHR MACHINE

DON'T GO TOO HEAVY, FOCUS ON MIND-MUSCLE CONNECTION

 DEADLIFT 4 3 5 80%
BARBELL OVERHEAD 3 4 6 75%
PRESS
BULGARIAN SPLIT SQUAT 1 2 EACH 8-10 N/A
FULL
MEADOWS ROW 1 4 12-15 N/A
BODY 2
BARBELL OR EZ BAR CURL 1 3 8-10 N/A
PEC FLYE 1 2 12-15 N/A
7 3-5 MIN
8 3-4 MIN
9 2-3 MIN
8 2-3 MIN
8 1-2 MIN
8 1-2 MIN
 TECHNIQUE WORK, AVOID TURNING THESE INTO TOUCH-AND-GO REPS
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, PRESS UP AND SLIGHTLY
BACK
START WITH YOUR WEAKER LEG WORKING. SQUAT DEEP
BRACE WITH YOUR OTHER HAND, STAY LIGHT, EMPHASIZE FORM
USE MINIMAL MOMENTUM, CONTROL THE ECCENTRIC PHASE
PERFORM WITH CABLES, BANDS, OR DUMBBELLS. USE FULL ROM. STRETCH YOUR
PECS AT THE BOTTOM
WEEK 3 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

BACK SQUAT 4 1 8 72.5-77.5%

FULL
BODY 3 PIN SQUAT 0 2 5 70%
BARBELL BENCH PRESS 4 1 1 90-95%
BARBELL BENCH PRESS 0 1 5 82.5%
BARBELL BENCH PRESS 0 1 12 65%
CHIN-UP 1 3 "AMRAP" N/A
SINGLE-LEG HIP THRUST 0 2 10-12 EACH N/A

CABLE REVERSE FLYE 0 4 12-15 N/A

RPE REST SET 1 SET 2 SET 3 SET 4

7 3-4 MIN
8 3-4 MIN
8 3-4 MIN
8 3-4 MIN
8 3-4 MIN
8 3-4 MIN
8 1-2 MIN

8 1-2 MIN
 NOTES

SIT BACK AND DOWN, KEEP YOUR UPPER BACK TIGHT TO THE BAR
SET THE PINS TO AROUND PARALLEL. DEAD STOP ON THE PINS, DON'T BOUNCE AND
GO
WORKING TOP SET, GET COMFORTABLE WITH HEAVIER LOADS
FOCUS ON PERFECTING TECHNIQUE, SLIGHT PAUSE ON THE CHEST
TRY TO STAY FLUID WITH THESE, THINK OF THEM AS "PAUSE-AND-GO"
AS MANY REPS AS POSSIBLE, BUT STOP AT RPE8
KEEP YOUR CHIN TUCKED DOWN AND SQUEEZE YOUR GLUTES TO MOVE THE
WEIGHT
KEEP ELBOWS LOCKED IN PLACE, SQUEEZE THE CABLE HANDLES HARD!
 4" BLOCK PULL 4 2 5 90%

PAUSE DB INCLINE PRESS 3 4 6-8 N/A

LEG CURL (CHOICE) 1 3 12-15 N/A
FULL
BODY 4 CHEST-SUPPORTED ROW 1 4 10-12 N/A
ROPE OVERHEAD 1 4 12-15 N/A
TRICEPS EXTENSION
EGYPTIAN LATERAL RAISE 1 4 8-10 N/A
9 4-6 MIN

8 3-4 MIN
8 2-3 MIN

8 2-3 MIN
8 1-2 MIN

8 1-2 MIN
GET VERY TIGHT PRIOR TO PULLING, USE 85% IF YOU'RE NOT EXPERIENCED WITH
BLOCK PULLS. USE STANDARD DEADLIFT 1RM FOR 1RM %S.
3-SECOND PAUSE. SINK THE DUMBBELLS AS LOW AS YOU COMFORTABLY CAN
USE SEATED LEG CURL IF AVAILABLE. CAN USE LYING LEG CURL OR NORDIC HAM
CURL IF NO MACHINE ACCESS. FOCUS ON THE MIND-MUSCLE CONNECTION
CAN USE MACHINE OR DUMBBELLS. FULL STRETCH AT THE BOTTOM, SQUEEZE AT
THE TOP
FOCUS ON STRETCHING THE TRICEPS AT THE BOTTOM

LEAN AWAY FROM THE CABLE. FOCUS ON SQUEEZING YOUR DELTS.

 A1: HAMMER CURL 1 4 8-10 N/A
A2: SINGLE-ARM OVERHEAD 1 4 10-12 N/A
TRICEPS EXTENSION
B1: CABLE CURL 0 3 20 N/A
FULL
BODY 5 B2: CABLE TRICEPS KICKBACK 0 3 20 N/A

(PUMP ENHANCED-ECCENTRIC 1 3 8 EACH N/A

DAY) CALF RAISE
C1: PLATE SHRUG 0 3 15-20 N/A

C2: NECK 0 3 15/15 N/A

FLEXION/EXTENSION
(OPTIONAL)
9 0 MIN
9 1-2MIN

8 0 MIN

8 1-2MIN

8 1-2MIN

8 0 MIN

8 1-2MIN
 USE A SMALL AMOUNT OF MOMENTUM, CONTROL THE ECCENTRIC
CAN USE CABLE, BAND OR DUMBBELL. FOCUS ON STRETCHING THE TRICEPS,
KEEP YOUR ELBOW LOCKED IN PLACE
TRADITIONAL CABLE CURL USING A BAR ATTACHMENT. KEEP THE CABLE IN
MOTION, NO PAUSING AT THE BOTTOM OR TOP
LEAN SLIGHTLY FORWARD, LOCK YOUR ELBOW BEHIND YOUR TORSO
(SHOULDER HYPEREXTENSION)
DO THE CONCENTRIC WITH BOTH LEGS, THEN DO THE ECCENTRIC UNILATERALLY
WITH A 3-SECOND LOWERING PHASE
BRIEF PAUSE AT THE TOP AND BOTTOM OF ROM. THINK ABOUT PULLING YOUR
SHOULDERS UP TO YOUR EARS!
15 REPS FLEXION (FRONT OF NECK), 15 REPS EXTENSION (BACK OF NECK)
WEEK 4 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

BACK SQUAT 3 4 4 75-80%

BARBELL RDL 2 3 10 N/A
UNILATERAL LEG PRESS 1 2 EACH 12-15 N/A
ECCENTRIC-ACCENTUATED 0 2 10-12 N/A
LEG EXTENSION

LEGS 1 LEG CURL (CHOICE) 0 2 10/15 N/A

STANDING CALF RAISE 1 3 12-15 N/A

A1: WEIGHTED CRUNCH 0 3 10-12 EACH N/A

A2: LONG-LEVER PLANK 0 3 30 SEC N/A

(OPTIONAL)
RPE REST SET 1 SET 2 SET 3 SET 4

8 3-5 MIN
7 2-4 MIN
8 1-2 MIN
10 2-3 MIN

10 2-3 MIN

8 2-3 MIN
8 0 MIN

8 1-2 MIN
 NOTES

SUBMAXIMAL SETS, APPROACH THESE SETS WITH CONFIDENCE. FOCUS ON

TECHNIQUE
EMPHASIZE THE STRETCH IN YOUR HAMSTRINGS, PREVENT YOUR LOWER BACK
FROM ROUNDING
HIGH AND WIDE FOOT POSITIONING, START WITH YOUR WEAKER LEG
4-SECOND LOWERING PHASE

DROPSET: DO 10 REPS, LOWER THE WEIGHT ~30-50%, DO ANOTHER 15 REPS. USE

SEATED LEG CURL IF AVAILABLE. CAN USE LYING LEG CURL OR NORDIC HAM CURL IF
NO MACHINE ACCESS. FOCUS ON THE MIND-MUSCLE CONNECTION
THINK ABOUT ROLLING BACK AND FORTH ON THE BALLS OF YOUR FEET
HOLD A PLATE OR DB TO YOUR CHEST AND CRUNCH HARD!

CONTRACT YOUR GLUTES AND POSITION YOUR ELBOWS UNDER YOUR EYES TO
MAKE THE PLANK MORE DIFFICULT
 BARBELL BENCH PRESS 3 3 8 72.5%
MACHINE SHOULDER PRESS 2 3 10-12 N/A
DIP 1 3 12-15 N/A
ECCENTRIC- 1 3 8-10 N/A
PUSH 1 ACCENTUATED BARBELL
SKULL CRUSHER
EGYPTIAN LATERAL RAISE 0 3 8-10(+4+4) N/A

CONSTANT-TENSION 0 2 20-30 N/A

CABLE TRICEPS KICKBACK
7 3-4 MIN
9 3-4 MIN
8 2-3 MIN
9 1-2 MIN

10 1-2 MIN

10 1-2 MIN
 SUBMAXIMAL SETS, FOCUS ON FORM
DO SEATED DB ARNOLD PRESS IF NO MACHINE. PUSH THESE JUST SHY OF FAILURE,
PRESS HARD
ADD WEIGHT OR ASSISTANCE AS NEEDED. DO DB FLOOR PRESS IF NO ACCESS TO
DIP HANDLES.
3-SECOND LOWERING PHASE. ARC THE BAR BACK BEHIND YOUR HEAD

DO 8-10 REPS TO FAILURE. REST 3-4 SECONDS. DO ANOTHER 4 REPS. REST 2-3
SECONDS. DO ANOTHER 4 REPS.
MAINTAIN A CONSISTENT PACE OF 1 SECOND UP AND 1 SECOND DOWN
 WEIGHTED PULL-UP 2 3 4-6 N/A
SEATED CABLE ROW 2 3 10-12 N/A

CONSTANT-TENSION 1 3 15-25 N/A

CABLE KNEELING
PULL 1 PULLOVER
HAMMER "CHEAT" CURL 1 4 8-10 N/A

INCLINE DUMBBELL CURL 0 2 20-30 N/A

INCLINE DUMBBELL SHRUG 1 3 15-20 N/A
9 2-3 MIN
9 2-3 MIN

9 2-3 MIN

9 1-2 MIN

9 1-2 MIN
9 1-2 MIN
 1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, DRIVE YOUR
ELBOWS DOWN AND BACK
MAINTAIN A CONSISTENT PACE OF 1 SECOND UP AND 1 SECOND DOWN

YOU CAN USE SLIGHT MOMENTUM ON THE CONCENTRIC, BUT CONTROL THE
ECCENTRIC WITH YOUR ELBOWS STATIONARY
KEEP YOUR ELBOWS LOCKED IN PLACE TO MAINTAIN A STRETCH ON THE BICEPS
BRACE CHEST AGAINST INCLINE BENCH AND SHRUG. USE STRAPS TO HOLD HEAVIER
DBS
WEEK 4 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

RESET DEADLIFT 4 3 4 80-85%

HACK SQUAT 2 3 12 N/A

SINGLE-LEG HIP THRUST 2 2 EACH 10-12 N/A

A1: GLUTE-HAM RAISE [OR 0 3 6-8 N/A
LEGS 2 NORDIC HAM CURL]
A2: PRISONER BACK 0 3 15-20 N/A
EXTENSION
UNILATERAL STANDING CALF 1 3 8-10 N/A
RAISE
L-SIT HOLD 0 3 15-25 SEC N/A
RPE REST SET 1 SET 2 SET 3 SET 4

8 3-5 MIN
8 3-4 MIN

9 2-3 MIN
9 0 MIN

9 1-2 MIN
8 1-2 MIN

8 1-2 MIN
 NOTES

STAND UP BETWEEN EACH REP TO WORK ON TECHNQIUE

ALLOW YOUR KNEES TO COME FORWARD (PAST YOUR TOES), FOCUS THE
TENSION ON YOUR QUADS
CONTRACT YOUR GLUTES HARD AT THE TOP
KEEP YOUR HIPS STRAIGHT, DO NORDIC HAM CURLS IF NO GHR MACHINE

PLACE YOUR HANDS BEHIND YOUR HEAD AND SQUEEZE YOUR GLUTES TO
STRAIGHEN YOUR HIPS
START WITH YOUR WEAKER SIDE. THINK ABOUT ROLLING BACK AND FORTH ON
THE BALLS OF YOUR FEET
HOLD THE TOP POSITION OF A HANGING LEG RAISE FOR THE TIME INTERVAL
GIVEN. AIM TO INCREASE THE HOLD TIME WEEK TO WEEK.
 BARBELL OVERHEAD PRESS 3 3 4 77.5-82.5%
CLOSE-GRIP BENCH PRESS 2 3 11 N/A

PEC FLYE 1 3 12/20 N/A

PUSH 2 ROPE OVERHEAD 1 3 10(+3+3+3) N/A
TRICEPS EXTENSION
DUMBBELL LATERAL RAISE 0 3 7/7/7 N/A
21S
NECK 0 3 10/10 N/A
FLEXION/EXTENSION
(OPTIONAL)
8 2-3 MIN
8 2-3 MIN

9 2-3 MIN
9 1-2 MIN

9 1-2 MIN
8 1-2 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, PRESS UP AND SLIGHTLY
BACK
TUCK YOUR ELBOWS AGAINST YOUR SIDES MORE THAN YOU WOULD ON
STANDARD GRIP BENCH PRESS
PERFORM WITH CABLES, BANDS, OR DUMBBELLS. USE FULL ROM. DROPSET ON LAST
SET ONLY
ON THE LAST SET ONLY: DO 10 REPS TO FAILURE. REST 3-4 SECONDS. DO
ANOTHER 3 REPS. REST 2-3 SECONDS. DO ANOTHER 3 REPS. REST 2-3 SECONDS.
DO ANOTHER
FIRST 3 REPS.
7 REPS: TOP HALF OF ROM, MIDDLE 7 REPS: FULL ROM, LAST 7 REPS: BOTTOM
HALF OF ROM
10 REPS FLEXION (FRONT OF NECK), 10 REPS EXTENSION (BACK OF NECK)
 OMNI-GRIP LAT PULLDOWN 2 3 10-12 N/A

CHEST-SUPPORTED ROW 2 3 10-12 N/A

SEATED FACE PULL 0 4 15-20 N/A

A1: EZ BAR PRONATED CURL 0 3 10-12 N/A

PULL 2 A2: EZ BAR SUPINATED CURL 0 3 10+ N/A
B1: REVERSE PEC DECK 0 2 12-15 N/A
(PROTRACTED SCAPULAE)
B2: REVERSE PEC DECK 0 2 12-15 N/A
(ACTIVELY GO THROUGH A
PROTRACTION/
RETRACTION ROM)
8 2-3 MIN

9 2-3 MIN
9 1-2 MIN

9 0 MIN
10 1-2 MIN
9 0 MIN

10 1-2 MIN
 1 SET WIDE GRIP (OVERHAND), 1 SET MIDDLE GRIP (OVERHAND), 1 SET CLOSE
GRIP (UNDERHAND)
CAN USE MACHINE OR DUMBBELLS. FULL STRETCH AT THE BOTTOM, SQUEEZE AT
THE TOP
MIND MUSCLE CONNECTION WITH REAR DELTS ON SETS 1 AND 2 (SWEEP THE
WEIGHT OUT). MIND MUSCLE CONNECTION WITH MID-TRAPS ON SETS 3 AND 4
(SQUEEZE SHOULDER
PALMS FACE BLADES HARD).
DOWN. SQUEEZE THE BAR WITH YOUR FINGERS AS HARD AS POSSIBLE
PALMS FACE UP. KEEP THE BAR VERY LIGHT IN YOUR HANDS, ONLY CONTRACT
YOUR BICEPS
ROUND SHOULDER BLADES FORWARD, SWING THE WEIGHT "OUT". MIND MUSCLE
CONNECTION WITH REAR DELTS
SQUEEZE YOUR SHOULDER BLADES TOGETHER AS YOU PULL THE WEIGHT "OUT AND
BACK". MIND MUSCLE CONNECTION WITH MID-TRAPS
WEEK 5 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

BACK SQUAT 4 1 5 80-85%

FRONT SQUAT [OR BOX 0 3 8 N/A
SQUAT]
BARBELL BENCH PRESS 4 1 5 80-85%

FULL BARBELL BENCH PRESS 0 2 2 80-85%

BODY 1 WEIGHTED PULL-UP 1 3 4-6 N/A
GLUTE-HAM RAISE [OR 1 3 6-8 N/A
NORDIC HAM CURL]
SEATED FACE PULL 0 4 15-20 N/A
RPE REST SET 1 SET 2 SET 3 SET 4

8 3-4 MIN
7 3-4 MIN
8.5 3-4 MIN
7 2-3 MIN
8 1-2 MIN
7 1-2 MIN

9 1-2 MIN
 NOTES

TOP SET, GET COMFORTABLE WITH HEAVIER LOADS WHILE KEEPING PERFECT
TECHNIQUE
IF YOU LOW BAR SQUAT, DO FRONT SQUAT. IF YOU HIGH BAR SQUAT, DO BARBELL
BOX SQUAT
TOP SET, GET COMFORTABLE WITH HEAVIER LOADS WHILE KEEPING PERFECT
TECHNIQUE
SUBMAXIMAL BENCH PRESS, BE CRITICAL OF FORM
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
KEEP YOUR HIPS STRAIGHT, DO NORDIC HAM CURLS IF NO GHR MACHINE

DON'T GO TOO HEAVY, FOCUS ON MIND-MUSCLE CONNECTION

 DEADLIFT 4 2 5 82.5%
BARBELL OVERHEAD 3 4 7 75%
PRESS
BULGARIAN SPLIT SQUAT 1 2 EACH 8-10 N/A
FULL
MEADOWS ROW 1 4 12-15 N/A
BODY 2
BARBELL OR EZ BAR CURL 1 3 8-10 N/A
PEC FLYE 1 2 12-15 N/A
7 3-5 MIN
8 3-4 MIN
9 2-3 MIN
8 2-3 MIN
8 1-2 MIN
8 1-2 MIN
 TECHNIQUE WORK, AVOID TURNING THESE INTO TOUCH-AND-GO REPS
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, PRESS UP AND SLIGHTLY
BACK
START WITH YOUR WEAKER LEG WORKING. SQUAT DEEP
BRACE WITH YOUR OTHER HAND, STAY LIGHT, EMPHASIZE FORM
USE MINIMAL MOMENTUM, CONTROL THE ECCENTRIC PHASE
PERFORM WITH CABLES, BANDS, OR DUMBBELLS. USE FULL ROM. STRETCH YOUR
PECS AT THE BOTTOM
WEEK 5 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

BACK SQUAT 4 1 10 72.5-77.5%

FULL
BODY 3 PIN SQUAT 0 2 6 70%
BARBELL BENCH PRESS 4 1 1 92.5-97.5%
BARBELL BENCH PRESS 0 1 6 80%
BARBELL BENCH PRESS 0 1 12 70%
CHIN-UP 1 3 "AMRAP" N/A
SINGLE-LEG HIP THRUST 0 2 10-12 EACH N/A

CABLE REVERSE FLYE 0 4 12-15 N/A

RPE REST SET 1 SET 2 SET 3 SET 4

7 3-4 MIN
8 3-4 MIN
8.5 3-4 MIN
8 3-4 MIN
8 3-4 MIN
8 3-4 MIN
8 1-2 MIN

8 1-2 MIN
 NOTES

SIT BACK AND DOWN, KEEP YOUR UPPER BACK TIGHT TO THE BAR
SET THE PINS TO AROUND PARALLEL. DEAD STOP ON THE PINS, DON'T BOUNCE AND
GO
WORKING TOP SET, GET COMFORTABLE WITH HEAVIER LOADS
FOCUS ON PERFECTING TECHNIQUE, SLIGHT PAUSE ON THE CHEST
TRY TO STAY FLUID WITH THESE, THINK OF THEM AS "PAUSE-AND-GO"
AS MANY REPS AS POSSIBLE, BUT STOP AT RPE8
KEEP YOUR CHIN TUCKED DOWN AND SQUEEZE YOUR GLUTES TO MOVE THE
WEIGHT
KEEP ELBOWS LOCKED IN PLACE, SQUEEZE THE CABLE HANDLES HARD!
 2" BLOCK PULL 4 2 4 90%

PAUSE DB INCLINE PRESS 3 4 6-8 N/A

LEG CURL (CHOICE) 1 3 12-15 N/A
FULL
BODY 4 CHEST-SUPPORTED ROW 1 4 10-12 N/A
ROPE OVERHEAD 1 4 12-15 N/A
TRICEPS EXTENSION
EGYPTIAN LATERAL RAISE 1 4 8-10 N/A
9 4-6 MIN

8 3-4 MIN
8 2-3 MIN

8 2-3 MIN
8 1-2 MIN

8 1-2 MIN
GET VERY TIGHT PRIOR TO PULLING, USE 85% IF YOU'RE NOT EXPERIENCED WITH
BLOCK PULLS. USE STANDARD DEADLIFT 1RM FOR 1RM %S.
3-SECOND PAUSE. SINK THE DUMBBELLS AS LOW AS YOU COMFORTABLY CAN
USE SEATED LEG CURL IF AVAILABLE. CAN USE LYING LEG CURL OR NORDIC HAM
CURL IF NO MACHINE ACCESS. FOCUS ON THE MIND-MUSCLE CONNECTION
CAN USE MACHINE OR DUMBBELLS. FULL STRETCH AT THE BOTTOM, SQUEEZE AT
THE TOP
FOCUS ON STRETCHING THE TRICEPS AT THE BOTTOM

LEAN AWAY FROM THE CABLE. FOCUS ON SQUEEZING YOUR DELTS.

 A1: HAMMER CURL 1 4 8-10 N/A
A2: SINGLE-ARM OVERHEAD 1 4 10-12 N/A
TRICEPS EXTENSION
B1: CABLE CURL 0 3 20 N/A
FULL
BODY 5 B2: CABLE TRICEPS KICKBACK 0 3 20 N/A

(PUMP ENHANCED-ECCENTRIC 1 3 8 EACH N/A

DAY) CALF RAISE
C1: PLATE SHRUG 0 3 15-20 N/A

C2: NECK 0 3 15/15 N/A

FLEXION/EXTENSION
(OPTIONAL)
9 0 MIN
9 1-2MIN

8 0 MIN

8 1-2MIN

8 1-2MIN

8 0 MIN

8 1-2 MIN
 USE A SMALL AMOUNT OF MOMENTUM, CONTROL THE ECCENTRIC
CAN USE CABLE, BAND OR DUMBBELL. FOCUS ON STRETCHING THE TRICEPS,
KEEP YOUR ELBOW LOCKED IN PLACE
TRADITIONAL CABLE CURL USING A BAR ATTACHMENT. KEEP THE CABLE IN
MOTION, NO PAUSING AT THE BOTTOM OR TOP
LEAN SLIGHTLY FORWARD, LOCK YOUR ELBOW BEHIND YOUR TORSO
(SHOULDER HYPEREXTENSION)
DO THE CONCENTRIC WITH BOTH LEGS, THEN DO THE ECCENTRIC UNILATERALLY
WITH A 3-SECOND LOWERING PHASE
BRIEF PAUSE AT THE TOP AND BOTTOM OF ROM. THINK ABOUT PULLING YOUR
SHOULDERS UP TO YOUR EARS!
15 REPS FLEXION (FRONT OF NECK), 15 REPS EXTENSION (BACK OF NECK)
WEEK 6 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

BACK SQUAT 3 5 4 75-80%

BARBELL RDL 2 3 10 N/A
UNILATERAL LEG PRESS 1 2 EACH 12-15 N/A
ECCENTRIC-ACCENTUATED 0 2 10-12 N/A
LEG EXTENSION

LEGS 1 LEG CURL (CHOICE) 0 2 10/15 N/A

STANDING CALF RAISE 1 3 12-15 N/A

A1: WEIGHTED CRUNCH 0 3 10-12 EACH N/A

A2: LONG-LEVER PLANK 0 3 30SEC N/A

(OPTIONAL)
RPE REST SET 1 SET 2 SET 3 SET 4

8 3-5 MIN
8 2-4 MIN
8 1-2 MIN
10 2-3 MIN

10 2-3 MIN

8 2-3 MIN
8 0 MIN

8 1-2 MIN
 NOTES

SUBMAXIMAL SETS, APPROACH THESE SETS WITH CONFIDENCE. FOCUS ON

TECHNIQUE
EMPHASIZE THE STRETCH IN YOUR HAMSTRINGS, PREVENT YOUR LOWER BACK
FROM ROUNDING
HIGH AND WIDE FOOT POSITIONING, START WITH YOUR WEAKER LEG
4-SECOND LOWERING PHASE

DROPSET: DO 10 REPS, LOWER THE WEIGHT ~30-50%, DO ANOTHER 15 REPS. USE

SEATED LEG CURL IF AVAILABLE. CAN USE LYING LEG CURL OR NORDIC HAM CURL IF
NO MACHINE ACCESS. FOCUS ON THE MIND-MUSCLE CONNECTION
THINK ABOUT ROLLING BACK AND FORTH ON THE BALLS OF YOUR FEET
HOLD A PLATE OR DB TO YOUR CHEST AND CRUNCH HARD!

CONTRACT YOUR GLUTES AND POSITION YOUR ELBOWS UNDER YOUR EYES TO
MAKE THE PLANK MORE DIFFICULT
 BARBELL BENCH PRESS 3 4 8 72.5%
MACHINE SHOULDER PRESS 2 3 10-12 N/A
DIP 1 3 12-15 N/A
ECCENTRIC- 1 3 8-10 N/A
PUSH 1 ACCENTUATED BARBELL
SKULL CRUSHER
EGYPTIAN LATERAL RAISE 0 3 8-10(+4+4) N/A

CONSTANT-TENSION 0 2 20-30 N/A

CABLE TRICEPS KICKBACK
8 3-4 MIN
9 3-4 MIN
8 2-3 MIN
9 1-2 MIN

10 1-2 MIN

10 1-2 MIN
 SUBMAXIMAL SETS, FOCUS ON FORM
DO SEATED DB ARNOLD PRESS IF NO MACHINE. PUSH THESE JUST SHY OF FAILURE,
PRESS HARD
ADD WEIGHT OR ASSISTANCE AS NEEDED. DO DB FLOOR PRESS IF NO ACCESS TO
DIP HANDLES.
3-SECOND LOWERING PHASE. ARC THE BAR BACK BEHIND YOUR HEAD

DO 8-10 REPS TO FAILURE. REST 3-4 SECONDS. DO ANOTHER 4 REPS. REST 2-3
SECONDS. DO ANOTHER 4 REPS.
MAINTAIN A CONSISTENT PACE OF 1 SECOND UP AND 1 SECOND DOWN
 WEIGHTED PULL-UP 2 3 4-6 N/A
SEATED CABLE ROW 2 3 10-12 N/A

CONSTANT-TENSION 1 3 15-25 N/A

CABLE KNEELING
PULL 1 PULLOVER
HAMMER "CHEAT" CURL 1 4 8-10 N/A

INCLINE DUMBBELL CURL 0 2 20-30 N/A

INCLINE DUMBBELL SHRUG 1 3 15-20 N/A
9 2-3 MIN
9 2-3 MIN

9 2-3 MIN

9 1-2 MIN

9 1-2 MIN
9 1-2 MIN
 1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, DRIVE YOUR
ELBOWS DOWN AND BACK
MAINTAIN A CONSISTENT PACE OF 1 SECOND UP AND 1 SECOND DOWN

YOU CAN USE SLIGHT MOMENTUM ON THE CONCENTRIC, BUT CONTROL THE
ECCENTRIC WITH YOUR ELBOWS STATIONARY
KEEP YOUR ELBOWS LOCKED IN PLACE TO MAINTAIN A STRETCH ON THE BICEPS
BRACE CHEST AGAINST INCLINE BENCH AND SHRUG. USE STRAPS TO HOLD HEAVIER
DBS
WEEK 6 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

RESET DEADLIFT 4 3 5 80-85%

HACK SQUAT 2 3 12 N/A

SINGLE-LEG HIP THRUST 2 2 EACH 10-12 N/A

A1: GLUTE-HAM RAISE [OR 0 3 6-8 N/A
LEGS 2 NORDIC HAM CURL]
A2: PRISONER BACK 0 3 15-20 N/A
EXTENSION
UNILATERAL STANDING CALF 1 3 8-10 N/A
RAISE
L-SIT HOLD 0 3 20-30 SEC N/A
RPE REST SET 1 SET 2 SET 3 SET 4

8 3-5 MIN
8 3-4 MIN

9 2-3 MIN
9 0 MIN

9 1-2 MIN
8 1-2 MIN

8 1-2 MIN
 NOTES

STAND UP BETWEEN EACH REP TO WORK ON TECHNQIUE

ALLOW YOUR KNEES TO COME FORWARD (PAST YOUR TOES), FOCUS THE
TENSION ON YOUR QUADS
CONTRACT YOUR GLUTES HARD AT THE TOP
KEEP YOUR HIPS STRAIGHT, DO NORDIC HAM CURLS IF NO GHR MACHINE

PLACE YOUR HANDS BEHIND YOUR HEAD AND SQUEEZE YOUR GLUTES TO
STRAIGHEN YOUR HIPS
START WITH YOUR WEAKER SIDE. THINK ABOUT ROLLING BACK AND FORTH ON
THE BALLS OF YOUR FEET
HOLD THE TOP POSITION OF A HANGING LEG RAISE FOR THE TIME INTERVAL
GIVEN. AIM TO INCREASE THE HOLD TIME WEEK TO WEEK.
 BARBELL OVERHEAD PRESS 3 4 4 77.5-82.5%
CLOSE-GRIP BENCH PRESS 2 3 12 N/A

PEC FLYE 1 3 12/20 N/A

PUSH 2 ROPE OVERHEAD 1 3 10(+3+3+3) N/A
TRICEPS EXTENSION
DUMBBELL LATERAL RAISE 0 3 7/7/7 N/A
21S
NECK 0 3 10/10 N/A
FLEXION/EXTENSION
(OPTIONAL)
8 2-3 MIN
8 2-3 MIN

9 2-3 MIN
9 1-2 MIN

9 1-2 MIN
8 1-2 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, PRESS UP AND SLIGHTLY
BACK
TUCK YOUR ELBOWS AGAINST YOUR SIDES MORE THAN YOU WOULD ON
STANDARD GRIP BENCH PRESS
PERFORM WITH CABLES, BANDS, OR DUMBBELLS. USE FULL ROM. DROPSET ON LAST
SET ONLY
ON THE LAST SET ONLY: DO 10 REPS TO FAILURE. REST 3-4 SECONDS. DO
ANOTHER 3 REPS. REST 2-3 SECONDS. DO ANOTHER 3 REPS. REST 2-3 SECONDS.
DO ANOTHER
FIRST 3 REPS.
7 REPS: TOP HALF OF ROM, MIDDLE 7 REPS: FULL ROM, LAST 7 REPS: BOTTOM
HALF OF ROM
10 REPS FLEXION (FRONT OF NECK), 10 REPS EXTENSION (BACK OF NECK)
 OMNI-GRIP LAT PULLDOWN 2 3 10-12 N/A

CHEST-SUPPORTED ROW 2 3 10-12 N/A

SEATED FACE PULL 0 4 15-20 N/A

A1: EZ BAR PRONATED CURL 0 3 10-12 N/A

PULL 2 A2: EZ BAR SUPINATED CURL 0 3 10+ N/A
B1: REVERSE PEC DECK 0 2 12-15 N/A
(PROTRACTED SCAPULAE)
B2: REVERSE PEC DECK 0 2 12-15 N/A
(ACTIVELY GO THROUGH A
PROTRACTION/
RETRACTION ROM)
8 2-3 MIN

9 2-3 MIN
9 1-2 MIN

9 0 MIN
10 1-2 MIN
9 0 MIN

10 1-2 MIN
 1 SET WIDE GRIP (OVERHAND), 1 SET MIDDLE GRIP (OVERHAND), 1 SET CLOSE
GRIP (UNDERHAND)
CAN USE MACHINE OR DUMBBELLS. FULL STRETCH AT THE BOTTOM, SQUEEZE AT
THE TOP
MIND MUSCLE CONNECTION WITH REAR DELTS ON SETS 1 AND 2 (SWEEP THE
WEIGHT OUT). MIND MUSCLE CONNECTION WITH MID-TRAPS ON SETS 3 AND 4
(SQUEEZE SHOULDER
PALMS FACE BLADES HARD).
DOWN. SQUEEZE THE BAR WITH YOUR FINGERS AS HARD AS POSSIBLE
PALMS FACE UP. KEEP THE BAR VERY LIGHT IN YOUR HANDS, ONLY CONTRACT
YOUR BICEPS
ROUND SHOULDER BLADES FORWARD, SWING THE WEIGHT "OUT". MIND MUSCLE
CONNECTION WITH REAR DELTS
SQUEEZE YOUR SHOULDER BLADES TOGETHER AS YOU PULL THE WEIGHT "OUT AND
BACK". MIND MUSCLE CONNECTION WITH MID-TRAPS
WEEK 7 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

BACK SQUAT 4 4 3 82.5-87.5%

FULL
BODY 1 BARBELL BENCH PRESS 4 3 8 75%
WIDE-GRIP LAT PULLDOWN 1 4 6-8 N/A
SLIDING LEG CURL 1 2 10-12 N/A

WALL SLIDE 0 3 15-20 N/A

RPE REST SET 1 SET 2 SET 3 SET 4

8 3-4 MIN
8 1-2 MIN
8 1-2 MIN
7 1-2 MIN

7 1-2 MIN
 NOTES

MAINTAIN TIGHT PRESSURE IN YOUR UPPER BACK AGAINST THE BAR

SET UP A COMFORTABLE ARCH, QUICK PAUSE ON THE CHEST AND EXPLODE UP ON
EACH REP
1.5X SHOULDER WIDTH GRIP. THINK ABOUT PULLING YOUR ELBOWS "DOWN" AND "IN"
KEEP YOUR HIPS HIGH, THINK ABOUT "PULLING YOUR HEELS INTO YOUR HIPS"

DON'T USE WEIGHT. THESE WILL HELP WITH SHOULDER STABILITY. DON'T SKIP!
 OPPOSITE STANCE DEADLIFT 4 3 5 75-80%

BARBELL OVERHEAD PRESS 3 2 8 N/A

LEG PRESS 1 2 10-12 N/A
FULL
BODY 2 SEATED CABLE ROW 1 3 10-12 N/A

HAMMER CURL 1 3 15-20 N/A

BARBELL OR DUMBBELL 1 2 20-30 SEC N/A
ISOMETRIC HOLD (GRIP
WORK)
8 3-5 MIN

8 2-4 MIN
7 2-3 MIN

9 2-3 MIN

9 1-2 MIN
8 1-2 MIN
 IF YOU NORMALLY PERFORM DEADLIFTS SUMO, PERFORM CONVENTIONAL, AND
VICE VERSA. USE YOUR OPPOSITE STANCE ESTIMATED MAX.
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, PRESS UP AND SLIGHTLY
BACK
IF YOU LOW BAR SQUAT, USE A LOW FOOT PLACEMENT. IF YOU HIGH BAR SQUAT,
USE A HIGH FOOT PLACEMENT
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, DRIVE YOUR
ELBOWS DOWN AND BACK
GO HEAVY, USE A TINY BIT OF MOMENTUM
DO AN ISOMETRIC HOLD WITH DUMBBELLS OR A BARBELL
WEEK 7 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

FRONT SQUAT 3 3 8 N/A

PAUSE BARBELL BENCH 3 3 2 87.5%
PRESS
WEIGHTED NEUTRAL-GRIP 3 4 4-6 N/A
FULL PULL-UP
LEG CURL (CHOICE) 1 3 12-15 N/A
BODY 3
PRONE TRAP RAISE 1 3 12-15 N/A

HANGING LEG RAISE 1 3 10-12 N/A

RPE REST SET 1 SET 2 SET 3 SET 4

7 3-4 MIN
8 3-4 MIN
8 2-3 MIN

9 2-3 MIN

8 1-2 MIN

9 1-2 MIN
 NOTES

TRY ADDING WEIGHT TO THE LOAD YOU USED IN WEEK 5

GET COMFORTABLE PAUSING WITH HEAVY WEIGHT, 2-3 SECOND PAUSE
PULL YOUR CHEST TO THE BAR, ADD WEIGHT IF NEEDED TO HIT RPE

USE SEATED LEG CURL IF AVAILABLE. CAN USE LYING LEG CURL OR NORDIC
HAM CURL IF NO MACHINE ACCESS. FOCUS ON THE MIND-MUSCLE CONNECTION
THINK ABOUT TUCKING YOUR SHOULDER BLADES "DOWN" AS YOU RAISE YOUR
ARMS. MIND MUSCLE CONNECTION WITH MID-LOWER TRAPS
KNEES TO CHEST, CONTROLLED REPS, STRAIGHTEN LEGS MORE TO INCREASE
DIFFICULTY
 1" BLOCK PULL 4 2 4 90%
FULL
BODY 4 DIP 3 3 8-10 N/A
ONE-ARM ROW 1 3 10-12 EACH N/A
TRICEPS PRESSDOWN 21S 1 3 7/7/7 N/A
DB LATERAL RAISE 1 3 15-20 N/A
9 4-6 MIN
7 3-4 MIN
8 2-3 MIN
8 1-2 MIN
8 1-2 MIN
THESE WILL FEEL HEAVY. ONLY DO 1 SET IF YOU'RE FEELING VERY FATIGUED FROM
IT
ADD WEIGHT OR ASSISTANCE AS NEEDED. DO DB FLOOR PRESS IF NO ACCESS TO
DIP HANDLES.
CAN USE DB OR CABLE. MINIMIZE TORSO MOMENTUM.
FIRST 7 REPS: FULL ROM, NEXT 7 REPS: BOTTOM HALF OF ROM, LAST 7 REPS: TOP
HALF OF ROM
FOCUS ON CONTRACTING YOUR DELTS
 A1: ECCENTRIC- 1 4 8-10 N/A
FULL ACCENTUATED EZ BAR OR
BODY 5 BARBELL
A2: ROPE CURL
OVERHEAD 1 4 12-15 N/A
(PUMP TRICEPS EXTENSION
B1: CONCENTRATION CURL 1 4 12-15 N/A
DAY)
B2: DB LATERAL RAISE SWING 1 4 12-15 N/A

C1: STANDING CALF RAISE 0 3 12-15 N/A

C2: L-SIT HOLD 0 3 10-20 SEC N/A

NECK 0 3 15/15 N/A

FLEXION/EXTENSION
(OPTIONAL)
9 0 MIN

9 1-2 MIN

9 0 MIN
9 1-2 MIN

8 0 MIN
8 1-2 MIN

8 1-2 MIN
CURL THE WEIGHT OUT IN FRONT OF YOU. USE A SLOW 3 SECOND LOWERING PHASE

DO BOTH ARMS AT ONCE, RESIST THE NEGATIVE

KEEP YOUR FOREARM AS LOOSE AS POSSIBLE, FOCUS ON CONTRACTING YOUR

BICEPS
USE HEAVIER DUMBBELLS THAN NORMAL AND SWING THEM OUT WITH A PARTIAL ROM: HTTPS:// YOUTU.BE/D4YW

THINK ABOUT ROLLING BACK AND FORTH ON THE BALLS OF YOUR FEET
HOLD THE TOP POSITION OF A HANGING LEG RAISE FOR THE TIME INTERVAL
GIVEN. AIM TO INCREASE THE HOLD TIME WEEK TO WEEK.
15 REPS FLEXION (FRONT OF NECK), 15 REPS EXTENSION (BACK OF NECK)
 SEMI-DELOAD WEEK: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK

WEEK 8 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

PIN SQUAT 3 2 4 72.5%

BARBELL RDL 2 2 8 N/A
A1: SISSY SQUAT 1 2 10-12 N/A

A2: NORDIC HAM CURL 0 2 6-8 N/A

LEGS 1 UNILATERAL STANDING CALF 0 3 10-12 EACH N/A
RAISE
HIP ABDUCTION 0 3 12-15 N/A
A1: CABLE CRUNCH (ABS) 0 3 12-15 N/A

A2: CABLE SHRUG-IN (TRAPS) 0 3 12-15 N/A

LURE AND TRAIN LIGHTER THIS WEEK TO PROMOTE RECOVERY AND PREPARE FOR THE NEXT 4 WEEKS!

RPE REST SET 1 SET 2 SET 3 SET 4

8 3-4 MIN
6 3-4 MIN
8 0 MIN

8 2-3MIN
8 1-2MIN

9 1-2 MIN
8 0 MIN

8 1-2 MIN
FOR THE NEXT 4 WEEKS!

NOTES

SET THE PINS TO JUST ABOVE PARALLEL. USE YOUR STANDARD SQUAT 1RM.
EMPHASIZE THE STRETCH IN YOUR HAMSTRINGS, PREVENT YOUR LOWER BACK
FROM ROUNDING
OR LEG PRESS WITH LOW FOOT PLACEMENT. LET YOUR KNEES TRAVEL FORWARD.
MIND MUSCLE CONNECTION WITH QUADS.
KEEP YOUR HIPS AS STRAIGHT AS YOU CAN, CAN SUB FOR LYING LEG CURL
START WITH YOUR WEAKER SIDE. THINK ABOUT ROLLING BACK AND FORTH ON
THE BALLS OF YOUR FEET
MACHINE, BAND, OR WEIGHTED, 1 SECOND ISOMETRIC HOLD AT THE TOP OF EACH
REP
SQUEEZE YOUR SIX PACK TO CRUNCH THE WEIGHT, DON'T YANK WITH YOUR HANDS

SET UP TWO CABLE HANDLES LOW AND SHRUG UP AND IN. SQUEEZE YOUR UPPER TRAPS TO MOVE THE WEIGHT: HTTPS://YOUTU.BE/C6SYJDFTUQ9I?T=35
 LARSEN PRESS 3 3 10 N/A

MACHINE SHOULDER PRESS 2 3 12-15 N/A

CLOSE-GRIP INCLINE 1 2 10-12 N/A
BARBELL BENCH PRESS
PUSH 1 TRICEPS PRESSDOWN 1 3 12-15 N/A
LATERAL RAISE (CHOICE) 0 3 15-20 N/A

NECK 0 3 15/15 N/A

FLEXION/EXTENSION
(OPTIONAL)
7 3-4 MIN

8 2-3 MIN
8 2-3 MIN

8 1-2 MIN
9 1-2 MIN

8 1-2MIN
 SHOULDER BLADES STILL RETRACTED AND DEPRESSED. SLIGHT ARCH IN UPPER
BACK. ZERO LEG DRIVE.
DO SEATED DB ARNOLD PRESS IF NO MACHINE. PUSH THESE JUST SHY OF FAILURE,
PRESS HARD
JUST OUTSIDE SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS IN SLIGHTLY MORE
THAN USUAL
FOCUS ON CONTRACTING YOUR TRICEPS
CAN USE CABLE, DUMBBELL OR BANDS. USE WHAT YOU 'FEEL' THE MOST. STAY IN
CONSTANT TENSION.
15 REPS FLEXION (FRONT OF NECK), 15 REPS EXTENSION (BACK OF NECK)
 CHEST-SUPPORTED ROW 1 3 10-12 N/A
SINGLE-ARM PULLDOWN 2 3 8-10 EACH N/A
HELMS ROW 1 2 15-20 N/A
PULL 1 BAYESIAN CURL 1 3 12-15 N/A
INVERSE ZOTTMAN CURL 0 2 12-15 N/A
BAND PULL-APART 1 2 25-30 N/A

SEMI-DELOAD WEEK: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK

WEEK 8 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

DEADLIFT 3 2 5 75%

HACK SQUAT 2 2 12 N/A

CABLE PULL-THROUGH 1 2 12-15 N/A

LEGS 2 LEG EXTENSION 0 2 15/10 N/A

UNILATERAL LEG CURL 0 3 10-12 EACH N/A
(CHOICE)
STANDING CALF RAISE 0 3 10-12 N/A
L-SIT HOLD 0 3 20-30 SEC N/A
 8 2-3 MIN
8 1-2 MIN
8 2-3 MIN
8 1-2 MIN
8 1-2 MIN
8 1-2 MIN

LURE AND TRAIN LIGHTER THIS WEEK TO PROMOTE RECOVERY AND PREPARE FOR THE NEXT 4 WEEKS!

RPE REST SET 1 SET 2 SET 3 SET 4

6 3-4 MIN

8 2-3 MIN

8 1-2 MIN
9 1-2 MIN
8 1-2 MIN
8 1-2 MIN
7 1-2 MIN
 CAN USE MACHINE OR DUMBBELLS. FULL STRETCH AT THE BOTTOM, SQUEEZE AT
THE TOP
START WITH YOUR WEAKER SIDE, DRIVE ELBOWS DOWN AND ENGAGE LATS
BE ULTRA STRICT WITH FORM, DRIVE ELBOWS OUT AND BACK AT 45 DEGREE ANGLE
KEEP YOUR ARM BEHIND YOUR BODY THROUGHOUT THE SET
HAMMER CURL ON CONCENTRIC, SUPINATED CURL (PALMS UP) ON THE ECCENTRIC
OR REVERSE PEC DECK. SWEEP THE WEIGHT OUT, MIND MUSCLE CONNECTION WITH
REAR DELTS
FOR THE NEXT 4 WEEKS!

NOTES

THESE ARE INTENTIONALLY LIGHT. LOCK IN YOUR TECHNIQUE AND MOVE THE BAR
WITH MAX SPEED
ALLOW YOUR KNEES TO COME FORWARD (PAST YOUR TOES), FOCUS THE TENSION
ON YOUR QUADS
CONTRACT YOUR GLUTES HARD AT THE TOP, DON'T ALLOW YOUR LOWER BACK TO
ROUND
DROPSET. DO 15 REPS, DROP THE WEIGHT UP TO 50%, DO ANOTHER 10 REPS.
CAN PERFORM SEATED OR LYING. FOCUS ON CONTRACTING YOUR HAMSTRINGS
THINK ABOUT ROLLING BACK AND FORTH ON THE BALLS OF YOUR FEET
HOLD THE TOP POSITION OF A HANGING LEG RAISE FOR THE TIME INTERVAL
GIVEN. AIM TO INCREASE THE HOLD TIME WEEK TO WEEK.
 BARBELL OVERHEAD PRESS 3 4 4 N/A
DEFICIT PUSH-UP 2 1 AMRAP N/A
MULTI-HEIGHT CABLE 1 3 12-15 N/A
CROSSOVER
PUSH 2 EGYPTIAN LATERAL RAISE 1 3 12-15 N/A
CABLE TRICEPS KICKBACK 0 3 20-25 N/A

DUMBBELL LATERAL RAISE 0 2 45 SEC N/A

ISO-HOLD
8 3-4 MIN
8 2-3 MIN
8 1-2 MIN

8 1-2 MIN
8 1-2 MIN

8 1-2 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, PRESS UP AND SLIGHTLY
BACK
4" DEFICIT. SINK YOUR CHEST DEEP. TRACK YOUR REPS FOR NEXT WEEK.
DO ONE SET WITH LOW CABLE POSITION, ONE SET WITH MEDIUM-HEIGHT CABLE
POSITION, ONE SET AT HIGH CABLE POSITION
LEAN AWAY FROM THE CABLE. FOCUS ON SQUEEZING YOUR DELTS.
LEAN SLIGHTLY FORWARD, LOCK YOUR ELBOW BEHIND YOUR TORSO
(SHOULDER HYPEREXTENSION)
HOLD THE DUMBBELL WITH YOUR ARMS PARALLEL TO THE FLOOR FOR THE TIME
SPECIFIED
 WEIGHTED ECCENTRIC- 2 1 5 N/A
OVERLOAD PULL-UP
ECCENTRIC- 0 2 6-8 N/A
ACCENTUATED PULL-UP
PENDLAY ROW / BENT OVER 0 3 5/10 N/A
ROW
PULL 2 MACHINE "STRICT FORM" ROW 1 2 12-15 N/A

CABLE REVERSE FLYE 0 3 15-20 N/A

BARBELL OR EZ BAR CURL 2 3 10-12 N/A
PINCH GRIP CURL 0 2 15-20 N/A
8 N/A

8 2-3 MIN

8 1-2 MIN

8 1-2 MIN

8 1-2 MIN
8 1-2 MIN
8 1-2 MIN
JUMP UP TO ASSIST WITH THE POSITIVE OR USE A PARTNER TO HELP YOU ON THE
POSITIVE, THEN CONTROL THE NEGATIVE FOR 5 SECONDS.
3-SECOND LOWERING PHASE. USE ASSISTANCE/RESISTANCE AS NEEDED

FIRST 5 REPS: VERY STRICT PENDLAY ROWS. FINAL 10 REPS: "CHEAT" BARBELL
BENT OVER ROWS (USE CONTROLLED MOMENTUM AND PULL TO STOMACH)
DRIVE ELBOWS DOWN AND ENGAGE LATS. TRY TO KEEP YOUR BICEPS OUT BY
KEEPING YOUR ELBOW MORE STRAIGHT THAN USUAL.
PULL YOUR ELBOWS OUT AND BACK. MIND MUSCLE CONNECTION WITH REAR DELTS
FOCUS ON CONTRACTING YOUR BICEPS, MINIMIZE TORSO MOMENTUM
PINCH THE END CAP OF A DUMBBELL WITH YOUR HAND OPEN, THEN CURL THE
WEIGHT UP
WEEK 9 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

BACK SQUAT 4 4 2 85-90%

FULL
BODY 1 BARBELL BENCH PRESS 4 3 6 77.5%
WIDE-GRIP LAT PULLDOWN 1 4 6-8 N/A
SLIDING LEG CURL 1 2 10-12 N/A

WALL SLIDE 0 3 15-20 N/A

RPE REST SET 1 SET 2 SET 3 SET 4

8 3-4 MIN
8 1-2 MIN
8 1-2 MIN
7 1-2 MIN

7 1-2 MIN
 NOTES

MAINTAIN TIGHT PRESSURE IN YOUR UPPER BACK AGAINST THE BAR

SET UP A COMFORTABLE ARCH, QUICK PAUSE ON THE CHEST AND EXPLODE UP ON
EACH REP
1.5X SHOULDER WIDTH GRIP. THINK ABOUT PULLING YOUR ELBOWS "DOWN" AND "IN"
KEEP YOUR HIPS HIGH, THINK ABOUT "PULLING YOUR HEELS INTO YOUR HIPS"

DON'T USE WEIGHT. THESE WILL HELP WITH SHOULDER STABILITY. DON'T SKIP!
 OPPOSITE STANCE DEADLIFT 4 2 2 75%
FULL
BODY 2
BARBELL OVERHEAD PRESS 3 3 8 N/A
LEG PRESS 1 2 10-12 N/A

SEATED CABLE ROW 1 3 10-12 N/A

HAMMER CURL 1 3 15-20 N/A

BARBELL OR DUMBBELL 1 2 20-30 SEC N/A
ISOMETRIC HOLD (GRIP
WORK)
3 3-5 MIN

8 2-4 MIN
7 2-3 MIN

9 2-3 MIN

9 1-2 MIN
8 1-2 MIN
 IF YOU NORMALLY PERFORM DEADLIFTS SUMO, PERFORM CONVENTIONAL, AND
VICE VERSA. USE YOUR OPPOSITE STANCE ESTIMATED MAX. HEAVY DEADLIFTS IN A
COUPLE DAYS, SO GO LIGHTER ON THE WEIGHT
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, PRESS UP AND SLIGHTLY
BACK
IF YOU LOW BAR SQUAT, USE A LOW FOOT PLACEMENT. IF YOU HIGH BAR SQUAT,
USE A HIGH FOOT PLACEMENT
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, DRIVE YOUR
ELBOWS DOWN AND BACK
GO HEAVY, USE A TINY BIT OF MOMENTUM
DO AN ISOMETRIC HOLD WITH DUMBBELLS OR A BARBELL
WEEK 9 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

FRONT SQUAT 3 2 8 N/A

PAUSE BARBELL BENCH 3 3 2 90%
PRESS
WEIGHTED NEUTRAL-GRIP 3 4 4-6 N/A
FULL PULL-UP
LEG CURL (CHOICE) 1 3 12-15 N/A
BODY 3
PRONE TRAP RAISE 1 3 12-15 N/A

HANGING LEG RAISE 1 3 10-12 N/A

RPE REST SET 1 SET 2 SET 3 SET 4

6 3-4 MIN
9 3-4 MIN
8 2-3 MIN

9 2-3 MIN

8 1-2 MIN

9 1-2 MIN
 NOTES

STAY LIGHT, KEEP YOUR TORSO UPRIGHT

GET COMFORTABLE PAUSING WITH HEAVY WEIGHT, 2-3 SECOND PAUSE
PULL YOUR CHEST TO THE BAR, ADD WEIGHT IF NEEDED TO HIT RPE

USE SEATED LEG CURL IF AVAILABLE. CAN USE LYING LEG CURL OR NORDIC
HAM CURL IF NO MACHINE ACCESS. FOCUS ON THE MIND-MUSCLE CONNECTION
THINK ABOUT TUCKING YOUR SHOULDER BLADES "DOWN" AS YOU RAISE YOUR
ARMS. MIND MUSCLE CONNECTION WITH MID-LOWER TRAPS
KNEES TO CHEST, CONTROLLED REPS, STRAIGHTEN LEGS MORE TO INCREASE
DIFFICULTY
 DEADLIFT 4 1 AMRAP 90%
FULL
BODY 4 DIP 3 3 8-10 N/A
ONE-ARM ROW 1 3 10-12 EACH N/A
TRICEPS PRESSDOWN 21S 1 3 7/7/7 N/A
DB LATERAL RAISE 1 3 15-20 N/A
9 4-6 MIN
7 3-4 MIN
8 2-3 MIN
8 1-2 MIN
8 1-2 MIN
 AIM FOR A PR FOR 3-6 REPS
ADD WEIGHT OR ASSISTANCE AS NEEDED. DO DB FLOOR PRESS IF NO ACCESS TO
DIP HANDLES.
CAN USE DB OR CABLE. MINIMIZE TORSO MOMENTUM.
FIRST 7 REPS: FULL ROM, NEXT 7 REPS: BOTTOM HALF OF ROM, LAST 7 REPS: TOP
HALF OF ROM
FOCUS ON CONTRACTING YOUR DELTS
 A1: ECCENTRIC- 1 4 8-10 N/A
FULL ACCENTUATED EZ BAR OR
BODY 5 BARBELL
A2: ROPE CURL
OVERHEAD 1 4 12-15 N/A
(PUMP TRICEPS EXTENSION
B1: CONCENTRATION CURL 1 4 12-15 N/A
DAY)
B2: DB LATERAL RAISE SWING 1 4 12-15 N/A

C1: STANDING CALF RAISE 0 3 12-15 N/A

C2: L-SIT HOLD 0 3 10-20 SEC N/A

NECK 0 3 15/15 N/A

FLEXION/EXTENSION
(OPTIONAL)
9 0 MIN

9 1-2MIN

9 0 MIN
9 1-2MIN

8 0 MIN
8 1-2 MIN

8 1-2 MIN
CURL THE WEIGHT OUT IN FRONT OF YOU. USE A SLOW 3 SECOND LOWERING PHASE

DO BOTH ARMS AT ONCE, RESIST THE NEGATIVE

KEEP YOUR FOREARM AS LOOSE AS POSSIBLE, FOCUS ON CONTRACTING YOUR

BICEPS
USE HEAVIER DUMBBELLS THAN NORMAL AND SWING THEM OUT WITH A PARTIAL ROM: HTTPS:// YOUTU.BE/D4YW

THINK ABOUT ROLLING BACK AND FORTH ON THE BALLS OF YOUR FEET
HOLD THE TOP POSITION OF A HANGING LEG RAISE FOR THE TIME INTERVAL
GIVEN. AIM TO INCREASE THE HOLD TIME WEEK TO WEEK.
15 REPS FLEXION (FRONT OF NECK), 15 REPS EXTENSION (BACK OF NECK)
WEEK 10 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

PIN SQUAT 3 2 5 72.5%

BARBELL RDL 2 3 10 N/A
A1: SISSY SQUAT 1 3 10-12 N/A

A2: NORDIC HAM CURL 0 3 6-8 N/A

LEGS 1 UNILATERAL STANDING CALF 0 3 10-12 EACH N/A
RAISE
HIP ABDUCTION 0 3 12-15 N/A
A1: CABLE CRUNCH (ABS) 0 3 12-15 N/A

A2: CABLE SHRUG-IN (TRAPS) 0 3 12-15 N/A

RPE REST SET 1 SET 2 SET 3 SET 4

8 3-4 MIN
9 3-4 MIN
9 0 MIN

9 2-3MIN
8 1-2 MIN

10 1-2 MIN
8 0 MIN

8 1-2 MIN
 NOTES

SET THE PINS TO JUST ABOVE PARALLEL

EMPHASIZE THE STRETCH IN YOUR HAMSTRINGS, PREVENT YOUR LOWER BACK
FROM ROUNDING
OR LEG PRESS WITH LOW FOOT PLACEMENT. LET YOUR KNEES TRAVEL FORWARD.
MIND MUSCLE CONNECTION WITH QUADS.
KEEP YOUR HIPS AS STRAIGHT AS YOU CAN, CAN SUB FOR LYING LEG CURL
START WITH YOUR WEAKER SIDE. THINK ABOUT ROLLING BACK AND FORTH ON
THE BALLS OF YOUR FEET
MACHINE, BAND, OR WEIGHTED, 1 SECOND ISOMETRIC HOLD AT THE TOP OF EACH
REP
SQUEEZE YOUR SIX PACK TO CRUNCH THE WEIGHT, DON'T YANK WITH YOUR HANDS

SET UP TWO CABLE HANDLES LOW AND SHRUG UP AND IN. SQUEEZE YOUR UPPER TRAPS TO MOVE THE WEIGHT: HTTPS://YOUTU.BE/C6SYJDFUQ9I?T=357
 LARSEN PRESS 3 4 10 N/A

MACHINE SHOULDER PRESS 2 3 12-15 N/A

CLOSE-GRIP INCLINE 1 3 10-12 N/A
BARBELL BENCH PRESS
PUSH 1 TRICEPS PRESSDOWN 1 4 12-15 N/A
LATERAL RAISE (CHOICE) 0 4 15-20 N/A

NECK 0 3 15/15 N/A

FLEXION/EXTENSION
(OPTIONAL)
7 3-4 MIN

9 2-3 MIN
8 2-3 MIN

9 1-2 MIN
10 1-2 MIN

8 1-2 MIN
 SHOULDER BLADES STILL RETRACTED AND DEPRESSED. SLIGHT ARCH IN UPPER
BACK. ZERO LEG DRIVE.
DO SEATED DB ARNOLD PRESS IF NO MACHINE. PUSH THESE JUST SHY OF FAILURE,
PRESS HARD
JUST OUTSIDE SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS IN SLIGHTLY MORE
THAN USUAL
FOCUS ON CONTRACTING YOUR TRICEPS
CAN USE CABLE, DUMBBELL OR BANDS. USE WHAT YOU 'FEEL' THE MOST. STAY IN
CONSTANT TENSION.
15 REPS FLEXION (FRONT OF NECK), 15 REPS EXTENSION (BACK OF NECK)
 CHEST-SUPPORTED ROW 1 4 10-12 N/A
SINGLE-ARM PULLDOWN 2 4 8-10 EACH N/A
HELMS ROW 1 3 15-20 N/A
PULL 1 BAYESIAN CURL 1 3 12-15 N/A
INVERSE ZOTTMAN CURL 0 2 12-15 N/A
BAND PULL-APART 1 2 25-30 N/A

WEEK 10 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

DEADLIFT 3 2 6 75-80%
HACK SQUAT 2 3 12 N/A

CABLE PULL-THROUGH 1 3 12-15 N/A

LEGS 2 LEG EXTENSION 0 2 15/10 N/A

UNILATERAL LEG CURL 0 3 10-12 EACH N/A
(CHOICE)
STANDING CALF RAISE 0 3 10-12 N/A
L-SIT HOLD 0 3 20-30 SEC N/A
 9 2-3 MIN
9 1-2 MIN
9 2-3 MIN
9 1-2 MIN
9 1-2 MIN
9 1-2 MIN

RPE REST SET 1 SET 2 SET 3 SET 4

7 3-4 MIN
8 2-3 MIN

8 1-2 MIN
10 1-2 MIN
8 1-2 MIN
8 1-2 MIN
7 1-2 MIN
 CAN USE MACHINE OR DUMBBELLS. FULL STRETCH AT THE BOTTOM, SQUEEZE AT
THE TOP
START WITH YOUR WEAKER SIDE
BE ULTRA STRICT WITH FORM, DRIVE ELBOWS OUT AND BACK AT 45 DEGREE ANGLE
KEEP YOUR ARM BEHIND YOUR BODY THROUGHOUT THE SET
HAMMER CURL ON CONCENTRIC, SUPINATED CURL (PALMS UP) ON THE ECCENTRIC
OR REVERSE PEC DECK. SWEEP THE WEIGHT OUT, MIND MUSCLE CONNECTION WITH
REAR DELTS
NOTES

USE THIS AS A TIME TO PERFECT YOUR FORM

ALLOW YOUR KNEES TO COME FORWARD (PAST YOUR TOES), FOCUS THE TENSION
ON YOUR QUADS
CONTRACT YOUR GLUTES HARD AT THE TOP, DON'T ALLOW YOUR LOWER BACK TO
ROUND
DROPSET. DO 15 REPS, DROP THE WEIGHT UP TO 50%, DO ANOTHER 10 REPS.
CAN PERFORM SEATED OR LYING. FOCUS ON CONTRACTING YOUR HAMSTRINGS
THINK ABOUT ROLLING BACK AND FORTH ON THE BALLS OF YOUR FEET
HOLD THE TOP POSITION OF A HANGING LEG RAISE FOR THE TIME INTERVAL
GIVEN. AIM TO INCREASE THE HOLD TIME WEEK TO WEEK.
 BARBELL OVERHEAD PRESS 3 4 5 N/A
DEFICIT PUSH-UP 2 2 AMRAP N/A
MULTI-HEIGHT CABLE 1 3 12-15 N/A
CROSSOVER
PUSH 2 EGYPTIAN LATERAL RAISE 1 3 12-15 N/A
CABLE TRICEPS KICKBACK 0 3 20-25 N/A

DUMBBELL LATERAL RAISE 0 2 45 SEC N/A

ISO-HOLD
8 3-4 MIN
9 2-3 MIN
9 1-2 MIN

9 1-2 MIN
8 1-2 MIN

8 1-2 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, PRESS UP AND SLIGHTLY
BACK
4" DEFICIT. SINK YOUR CHEST DEEP. BEAT YOUR REPS FROM LAST WEEK.
DO ONE SET WITH LOW CABLE POSITION, ONE SET WITH MEDIUM-HEIGHT CABLE
POSITION, ONE SET AT HIGH CABLE POSITION
LEAN AWAY FROM THE CABLE. FOCUS ON SQUEEZING YOUR DELTS.
LEAN SLIGHTLY FORWARD, LOCK YOUR ELBOW BEHIND YOUR TORSO
(SHOULDER HYPEREXTENSION)
HOLD THE DUMBBELL WITH YOUR ARMS PARALLEL TO THE FLOOR FOR THE TIME
SPECIFIED
 WEIGHTED ECCENTRIC- 2 1 5 N/A
OVERLOAD PULL-UP
ECCENTRIC- 0 2 6-8 N/A
ACCENTUATED PULL-UP
PENDLAY ROW / BENT OVER 0 3 5/10 N/A
ROW
PULL 2 MACHINE "STRICT FORM" ROW 1 3 12-15 N/A

CABLE REVERSE FLYE 0 3 15-20 N/A

BARBELL OR EZ BAR CURL 2 3 10-12 N/A
PINCH GRIP CURL 0 2 15-20 N/A
9 N/A

9 2-3 MIN

9 1-2 MIN

8 1-2 MIN

9 1-2 MIN
9 1-2 MIN
8 1-2 MIN
JUMP UP TO ASSIST WITH THE POSITIVE OR USE A PARTNER TO HELP YOU ON THE
POSITIVE, THEN CONTROL THE NEGATIVE FOR 5 SECONDS.
3-SECOND LOWERING PHASE. USE ASSISTANCE/RESISTANCE AS NEEDED

FIRST 5 REPS: VERY STRICT PENDLAY ROWS. FINAL 10 REPS: "CHEAT" BARBELL
BENT OVER ROWS (USE CONTROLLED MOMENTUM AND PULL TO STOMACH)
DRIVE ELBOWS DOWN AND ENGAGE LATS. TRY TO KEEP YOUR BICEPS OUT BY
KEEPING YOUR ELBOW MORE STRAIGHT THAN USUAL.
PULL YOUR ELBOWS OUT AND BACK. MIND MUSCLE CONNECTION WITH REAR DELTS
FOCUS ON CONTRACTING YOUR BICEPS, MINIMIZE TORSO MOMENTUM
PINCH THE END CAP OF A DUMBBELL WITH YOUR HAND OPEN, THEN CURL THE
WEIGHT UP
WEEK 11 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

BACK SQUAT 4 3 1 90-95%

FULL
BODY 1 BARBELL BENCH PRESS 4 3 6 80%
WIDE-GRIP LAT PULLDOWN 1 4 6-8 N/A
SLIDING LEG CURL 1 2 10-12 N/A

WALL SLIDE 0 3 15-20 N/A

RPE REST SET 1 SET 2 SET 3 SET 4

8.5 3-4 MIN

8 1-2 MIN
8 1-2 MIN
7 1-2 MIN

7 1-2 MIN
 NOTES

MAINTAIN TIGHT PRESSURE IN YOUR UPPER BACK AGAINST THE BAR

SET UP A COMFORTABLE ARCH, QUICK PAUSE ON THE CHEST AND EXPLODE UP ON
EACH REP
1.5X SHOULDER WIDTH GRIP. THINK ABOUT PULLING YOUR ELBOWS "DOWN" AND "IN"
KEEP YOUR HIPS HIGH, THINK ABOUT "PULLING YOUR HEELS INTO YOUR HIPS"

DON'T USE WEIGHT. THESE WILL HELP WITH SHOULDER STABILITY. DON'T SKIP!
 OPPOSITE STANCE DEADLIFT 4 3 3 80-85%

BARBELL OVERHEAD PRESS 3 4 8 N/A

LEG PRESS 1 2 10-12 N/A
FULL
BODY 2 SEATED CABLE ROW 1 3 10-12 N/A

HAMMER CURL 1 3 15-20 N/A

BARBELL OR DUMBBELL 1 2 20-30 SEC N/A
ISOMETRIC HOLD (GRIP
WORK)
6 3-5 MIN

8 2-4 MIN
7 2-3 MIN

9 2-3 MIN

9 1-2 MIN
8 1-2 MIN
 IF YOU NORMALLY PERFORM DEADLIFTS SUMO, PERFORM CONVENTIONAL, AND
VICE VERSA. USE YOUR OPPOSITE STANCE ESTIMATED MAX.
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, PRESS UP AND SLIGHTLY
BACK
IF YOU LOW BAR SQUAT, USE A LOW FOOT PLACEMENT. IF YOU HIGH BAR SQUAT,
USE A HIGH FOOT PLACEMENT
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER, DRIVE YOUR
ELBOWS DOWN AND BACK
GO HEAVY, USE A TINY BIT OF MOMENTUM
DO AN ISOMETRIC HOLD WITH DUMBBELLS OR A BARBELL
WEEK 11 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

FRONT SQUAT 3 2 8 N/A

PAUSE BARBELL BENCH 3 3 1 92.5%
PRESS
WEIGHTED NEUTRAL-GRIP 3 4 4-6 N/A
FULL PULL-UP
LEG CURL (CHOICE) 1 3 12-15 N/A
BODY 3
PRONE TRAP RAISE 1 3 12-15 N/A

HANGING LEG RAISE 1 3 10-12 N/A

RPE REST SET 1 SET 2 SET 3 SET 4

6 3-4 MIN
9 3-4 MIN
8 2-3 MIN

9 2-3 MIN

8 1-2 MIN

9 1-2 MIN
 NOTES

STAY LIGHT, KEEP YOUR TORSO UPRIGHT

GET COMFORTABLE PAUSING WITH HEAVY WEIGHT, 1-2 SECOND PAUSE
PULL YOUR CHEST TO THE BAR, ADD WEIGHT IF NEEDED TO HIT RPE

USE SEATED LEG CURL IF AVAILABLE. CAN USE LYING LEG CURL OR NORDIC
HAM CURL IF NO MACHINE ACCESS. FOCUS ON THE MIND-MUSCLE CONNECTION
THINK ABOUT TUCKING YOUR SHOULDER BLADES "DOWN" AS YOU RAISE YOUR
ARMS. MIND MUSCLE CONNECTION WITH MID-LOWER TRAPS
KNEES TO CHEST, CONTROLLED REPS, STRAIGHTEN LEGS MORE TO INCREASE
DIFFICULTY
 DEADLIFT 4 3 3 85%
FULL
BODY 4 DIP 3 3 8-10 N/A
ONE-ARM ROW 1 3 10-12 EACH N/A
TRICEPS PRESSDOWN 21S 1 3 7/7/7 N/A
DB LATERAL RAISE 1 3 15-20 N/A
8 4-6 MIN
7 3-4 MIN
8 2-3 MIN
8 1-2 MIN
8 1-2 MIN
PULL THE SLACK OUT OF THE BAR BEFORE LIFTING, TAKE YOUR TIME WITH THE SET
UP
ADD WEIGHT OR ASSISTANCE AS NEEDED. DO DB FLOOR PRESS IF NO ACCESS TO
DIP HANDLES.
CAN USE DB OR CABLE. MINIMIZE TORSO MOMENTUM.
FIRST 7 REPS: FULL ROM, NEXT 7 REPS: BOTTOM HALF OF ROM, LAST 7 REPS: TOP
HALF OF ROM
FOCUS ON CONTRACTING YOUR DELTS
 A1: ECCENTRIC- 1 4 8-10 N/A
FULL ACCENTUATED EZ BAR OR
BODY 5 BARBELL
A2: ROPE CURL
OVERHEAD 1 4 12-15 N/A
(PUMP TRICEPS EXTENSION
B1: CONCENTRATION CURL 1 4 12-15 N/A
DAY)
B2: DB LATERAL RAISE SWING 1 4 12-15 N/A

C1: STANDING CALF RAISE 0 3 12-15 N/A

C2: L-SIT HOLD 0 3 10-20 SEC N/A

NECK 0 3 15/15 N/A

FLEXION/EXTENSION
(OPTIONAL)
9 0 MIN

9 1-2 MIN

9 0 MIN
9 1-2 MIN

8 0 MIN
8 1-2 MIN

8 1-2 MIN
CURL THE WEIGHT OUT IN FRONT OF YOU. USE A SLOW 3 SECOND LOWERING PHASE

DO BOTH ARMS AT ONCE, RESIST THE NEGATIVE

KEEP YOUR FOREARM AS LOOSE AS POSSIBLE, FOCUS ON CONTRACTING YOUR

BICEPS
USE HEAVIER DUMBBELLS THAN NORMAL AND SWING THEM OUT WITH A PARTIAL ROM: HTTPS:// YOUTU.BE/D4YW

THINK ABOUT ROLLING BACK AND FORTH ON THE BALLS OF YOUR FEET
HOLD THE TOP POSITION OF A HANGING LEG RAISE FOR THE TIME INTERVAL
GIVEN. AIM TO INCREASE THE HOLD TIME WEEK TO WEEK.
15 REPS FLEXION (FRONT OF NECK), 15 REPS EXTENSION (BACK OF NECK)
WEEK 12 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

PIN SQUAT 3 2 6 72.5%

BARBELL RDL 2 3 12 N/A
A1: SISSY SQUAT 1 3 10-12 N/A

A2: NORDIC HAM CURL 0 3 6-8 N/A

LEGS 1 UNILATERAL STANDING CALF 0 3 10-12 EACH N/A
RAISE
HIP ABDUCTION 0 3 12-15 N/A
A1: CABLE CRUNCH (ABS) 0 3 12-15 N/A

A2: CABLE SHRUG-IN (TRAPS) 0 3 12-15 N/A

RPE REST SET 1 SET 2 SET 3 SET 4

8 3-4 MIN
9 3-4 MIN
9 0 MIN

9 2-3 MIN
8 1-2 MIN

10 1-2 MIN
8 0 MIN

8 1-2 MIN
 NOTES

SET THE PINS TO JUST ABOVE PARALLEL

EMPHASIZE THE STRETCH IN YOUR HAMSTRINGS, PREVENT YOUR LOWER BACK
FROM ROUNDING
OR LEG PRESS WITH LOW FOOT PLACEMENT. LET YOUR KNEES TRAVEL FORWARD.
MIND MUSCLE CONNECTION WITH QUADS.
KEEP YOUR HIPS AS STRAIGHT AS YOU CAN, CAN SUB FOR LYING LEG CURL
START WITH YOUR WEAKER SIDE. THINK ABOUT ROLLING BACK AND FORTH ON
THE BALLS OF YOUR FEET
MACHINE, BAND, OR WEIGHTED, 1 SECOND ISOMETRIC HOLD AT THE TOP OF EACH
REP
SQUEEZE YOUR SIX PACK TO CRUNCH THE WEIGHT, DON'T YANK WITH YOUR HANDS

SET UP TWO CABLE HANDLES LOW AND SHRUG UP AND IN. SQUEEZE YOUR UPPER TRAPS TO MOVE THE WEIGHT: HTTPS://YOUTU.BE/C6SYJDFUQ9I?T=357
 BARBELL BENCH PRESS 3 1 AMRAP 85%
(RPE 9.5 AMRAP)
BARBELL BENCH PRESS 0 2 10 N/A
(BACK OFF)
MACHINE SHOULDER PRESS 2 3 12-15 N/A
CLOSE-GRIP INCLINE 1 3 10-12 N/A
PUSH 1 BARBELL BENCH PRESS
TRICEPS PRESSDOWN 1 4 12-15 N/A
LATERAL RAISE (CHOICE) 0 4 15-20 N/A

NECK 0 3 15/15 N/A

FLEXION/EXTENSION
(OPTIONAL)
9-9.5 3-4 MIN

7 3-4 MIN

9 2-3 MIN
8 2-3 MIN

9 1-2 MIN
10 1-2 MIN

8 1-2 MIN
 DO AS MANY REPS AS POSSIBLE TO AN RPE 9-9.5. DON'T ACTUALLY FAIL. USE A
SPOTTER
GO LIGHTER, FLARE YOUR ELBOWS SLIGHTLY MORE THAN NORMAL

DO SEATED DB ARNOLD PRESS IF NO MACHINE. PUSH THESE JUST SHY OF FAILURE,

PRESS HARD
JUST OUTSIDE SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS IN SLIGHTLY MORE
THAN USUAL
FOCUS ON CONTRACTING YOUR TRICEPS
CAN USE CABLE, DUMBBELL OR BANDS. USE WHAT YOU 'FEEL' THE MOST. STAY IN
CONSTANT TENSION.
15 REPS FLEXION (FRONT OF NECK), 15 REPS EXTENSION (BACK OF NECK)
 CHEST-SUPPORTED ROW 1 4 10-12 N/A
SINGLE-ARM PULLDOWN 2 4 8-10 EACH N/A
HELMS ROW 1 3 15-20 N/A
PULL 1 BAYESIAN CURL 1 3 12-15 N/A
INVERSE ZOTTMAN CURL 0 2 12-15 N/A
BAND PULL-APART 1 2 25-30 N/A

WEEK 12 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM

DEADLIFT 3 2 6 75-82.5%
HACK SQUAT 2 3 12 N/A

CABLE PULL-THROUGH 1 3 12-15 N/A

LEGS 2 LEG EXTENSION 0 2 15/10 N/A

UNILATERAL LEG CURL 0 3 10-12 EACH N/A
(CHOICE)
STANDING CALF RAISE 0 3 10-12 N/A
L-SIT HOLD 0 3 20-30 SEC N/A
 9 2-3 MIN
9 1-2 MIN
9 2-3 MIN
9 1-2 MIN
9 1-2 MIN
9 1-2 MIN

RPE REST SET 1 SET 2 SET 3 SET 4

7 3-4 MIN
8 2-3 MIN

8 1-2 MIN
10 1-2 MIN
8 1-2 MIN
8 1-2 MIN
7 1-2 MIN
 CAN USE MACHINE OR DUMBBELLS. FULL STRETCH AT THE BOTTOM, SQUEEZE AT
THE TOP
START WITH YOUR WEAKER SIDE
BE ULTRA STRICT WITH FORM, DRIVE ELBOWS OUT AND BACK AT 45 DEGREE ANGLE
KEEP YOUR ARM BEHIND YOUR BODY THROUGHOUT THE SET
HAMMER CURL ON CONCENTRIC, SUPINATED CURL (PALMS UP) ON THE ECCENTRIC
OR REVERSE PEC DECK. SWEEP THE WEIGHT OUT, MIND MUSCLE CONNECTION WITH
REAR DELTS
NOTES

PULL THE SLACK OUT OF THE BAR BEFORE LIFTING, TAKE YOUR TIME WITH THE SET
UP
ALLOW YOUR KNEES TO COME FORWARD (PAST YOUR TOES), FOCUS THE TENSION
ON YOUR QUADS
CONTRACT YOUR GLUTES HARD AT THE TOP, DON'T ALLOW YOUR LOWER BACK TO
ROUND
DROPSET. DO 15 REPS, DROP THE WEIGHT UP TO 50%, DO ANOTHER 10 REPS.
CAN PERFORM SEATED OR LYING. FOCUS ON CONTRACTING YOUR HAMSTRINGS
THINK ABOUT ROLLING BACK AND FORTH ON THE BALLS OF YOUR FEET
HOLD THE TOP POSITION OF A HANGING LEG RAISE FOR THE TIME INTERVAL
GIVEN. AIM TO INCREASE THE HOLD TIME WEEK TO WEEK.
 BARBELL OVERHEAD PRESS 3 4 6 N/A
DEFICIT PUSH-UP 2 2 AMRAP N/A
MULTI-HEIGHT CABLE 1 3 12-15 N/A
CROSSOVER
PUSH 2 EGYPTIAN LATERAL RAISE 1 3 12-15 N/A
CABLE TRICEPS KICKBACK 0 3 20-25 N/A

DUMBBELL LATERAL RAISE 0 2 45 SEC N/A

ISO-HOLD
8 3-4 MIN
9 2-3 MIN
9 1-2 MIN

9 1-2 MIN
8 1-2 MIN

8 1-2 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, PRESS UP AND SLIGHTLY
BACK
4" DEFICIT. SINK YOUR CHEST DEEP. BEAT YOUR REPS FROM LAST WEEK.
DO ONE SET WITH LOW CABLE POSITION, ONE SET WITH MEDIUM-HEIGHT CABLE
POSITION, ONE SET AT HIGH CABLE POSITION
LEAN AWAY FROM THE CABLE. FOCUS ON SQUEEZING YOUR DELTS.
LEAN SLIGHTLY FORWARD, LOCK YOUR ELBOW BEHIND YOUR TORSO
(SHOULDER HYPEREXTENSION)
HOLD THE DUMBBELL WITH YOUR ARMS PARALLEL TO THE FLOOR FOR THE TIME
SPECIFIED
 WEIGHTED ECCENTRIC- 2 1 5 N/A
OVERLOAD PULL-UP
ECCENTRIC- 0 2 6-8 N/A
ACCENTUATED PULL-UP
PENDLAY ROW / BENT OVER 0 3 5/10 N/A
ROW
PULL 2 MACHINE "STRICT FORM" ROW 1 3 12-15 N/A

CABLE REVERSE FLYE 0 3 15-20 N/A

BARBELL OR EZ BAR CURL 2 3 10-12 N/A
PINCH GRIP CURL 0 2 15-20 N/A
9 N/A

9 2-3 MIN

9 1-2 MIN

8 1-2 MIN

9 1-2 MIN
9 1-2 MIN
8 1-2 MIN
JUMP UP TO ASSIST WITH THE POSITIVE OR USE A PARTNER TO HELP YOU ON THE
POSITIVE, THEN CONTROL THE NEGATIVE FOR 5 SECONDS.
3-SECOND LOWERING PHASE. USE ASSISTANCE/RESISTANCE AS NEEDED

FIRST 5 REPS: VERY STRICT PENDLAY ROWS. FINAL 10 REPS: "CHEAT" BARBELL
BENT OVER ROWS (USE CONTROLLED MOMENTUM AND PULL TO STOMACH)
DRIVE ELBOWS DOWN AND ENGAGE LATS. TRY TO KEEP YOUR BICEPS OUT BY
KEEPING YOUR ELBOW MORE STRAIGHT THAN USUAL.
PULL YOUR ELBOWS OUT AND BACK. MIND MUSCLE CONNECTION WITH REAR DELTS
FOCUS ON CONTRACTING YOUR BICEPS, MINIMIZE TORSO MOMENTUM
PINCH THE END CAP OF A DUMBBELL WITH YOUR HAND OPEN, THEN CURL THE
WEIGHT UP
Weekly Volumes (Sets) 1 2 3 4 5 6 7 8 9
Chest 12 11 12 12 12 13 9 9 9
Back 22 23 22 23 22 23 17 21 17
Biceps 13 12 13 12 13 12 11 10 11
Triceps 11 11 11 11 11 11 10 8 10
Delts 18 16 18 18 18 20 15 20 16
Upper Traps 8 6 8 6 7 6 8 5 6
Neck 3 3 3 3 3 3 3 3 3
Quads 14 13 14 14 13 15 14 10 11
Hamstrings 11 11 11 11 10 11 10 9 8
Glutes 19 22 19 23 18 24 14 14 11
Calves 3 6 3 6 3 6 3 6 3
Abs 0 9 0 9 0 9 6 6 6
10 11 12
12 9 11
25 17 23
10 11 10
10 10 10
23 17 22
5 9 5
3 3 3
12 13 12
11 11 11
16 13 16
6 3 6
6 6 6
Weekly Volumes (Sets) 1 2 3 4 5 6 7 8 9
Total 94 112 94 115 93 118 86 101 84
 10 11 12
115 87 114
 EXERCIsE DEflNITIONs
CHEST

BACK

BICEPS

TRICEPS

DELTS

UPPER TRAPS

NECK
QUADS

HAMSTRINGS

GLUTES

CALVES
ABS
EXERCIsE DEflNITIONs
Barbell Bench Press, Close-Grip Bench Press, Larsen Press, Pause Barbell Bench Press, Deficit Push-
Up, Pec Flye, Pause DB Incline Press, Dip, Close-Grip Incline
Barbell Bench Press, Multi-Height Cable Crossover

Weighted Pull-Up, Meadows Row, Seated Face Pull, Wide-Grip Lat Pulldown, Helms Row, Seated
Cable Row, Chin-Up, Cable Reverse Flye, Weighted Neutral- Grip Pull-Up, Chest-Supported Row,
One-Arm Row, Constant-Tension Kneeling Pullover, Machine Chest-Supported Row, Single-Arm
Pulldown, Band Pull-Apart, Omni-Grip Lat Pulldown, Reverse Pec Deck, Weighted Eccentric-
Overload Pull-Up, Eccentric Accentuated Pull-Up, Pendlay Row, Bent Over Row, Machine "Strict
Form"
Row, Prone Trap Raise

Barbell or EZ Bar Curl, Hammer Curl, Chin-Up, Eccentric-Accentuated Barbell or EZ-Bar Curl,
Hammer "Cheat" Curl, Incline Dumbbell Curl, Bayesian Curl, Inverse Zottman Curl, EZ Bar Pronated
Curl, EZ Bar Supinated Curl, Barbell Curl, Pinch Grip
Curl

Close-Grip Barbell Bench Press, Close-Grip Incline Barbell Bench Press, Rope Overhead Triceps
Extension, Triceps Pressdown, Single-Arm Overhead Triceps Extension, Dip, Eccentric-Accentuated
Barbell Skull Crusher, Constant-Tension
Cable Triceps Kickback, Cable Triceps Kickback, Triceps Pressdown 21s

Barbell Overhead Press, Barbell Bench Press, Close-Grip Bench Press, Larsen Press, Pause Barbell
Bench Press, Pause DB Incline Press, Close-Grip Incline Barbell Bench Press, Egyptian Lateral Raise,
DB Lateral Raise, Machine Shoulder Press,
Lateral Raise (option), Dumbbell Lateral Raise 21s, Dumbbell Lateral Raise Iso-Hold

Deadlift, Opposite Stance Deadlift, Reset Deadlift, Block Pull, Prone Trap Raise,
Plate Shrug, Incline Dumbbell Shrug, Cable Shrug-In

Neck Flexion/Extension

Back Squat, Front Squat, Pin Squat, Hack Squat, Bulgarian Split Squat, Leg Press, Deadlift,
Opposite Stance Deadlift, Reset Deadlift, Block Pull, Leg Extension,
Unilateral Leg Press, Eccentric-Accentuated Leg Extension, Sissy Squat

Deadlift, Opposite Stance Deadlift, Reset Deadlift, Block Pull, Glute-Ham Raise,
Sliding Leg Curl, Leg Curl (Option), Nordic Ham Curl, Unilateral Leg Curl (Option)

Back Squat, Front Squat, Pin Squat, Hack Squat, Bulgarian Split Squat, Leg Press, Glute-Ham Raise,
Deadlift, Opposite Stance Deadlift, Reset Deadlift, Romanian Deadlift, Block Pull, Single-Leg Hip
Thrust, Unilateral Leg Press, Cable Pull-Through,
Prisoner Back Extension, Unilateral Hip Thrust, Hip Abduction

Standing Calf Raise, Single-Leg Standing Calf Raise, Unilateral Standing Calf
Raise, Enhanced-Eccentric Calf Raise
Hanging Leg Raise, Weighted Crunch, Long-Lever Plank, V Sit-Up, Cable Wood
Chopper, L-Sit Hold, Cable Crunch
TABLE 1: RESISTANCE TRAINING-SPECIFIC RIR-BASED RPE SCALE
RPE SCORE
10

9.5

8.5

7.5

5-6

3-4

1-2
CIFIC RIR-BASED RPE SCALE
RIR/DESCRIPTION
Maximal Effort

No RIR, but could increase load

1 RIR

Defitnitely 1, maybe 2RIR

2 RIR

Defitnitely 2, maybe 3RIR

3 RIR

4-6 RIR

Light Effort

Light to no Effort
WEEK 1 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4

BACK SQUAT 4 1 2 82.5-87.5% 7 3-4 MIN

FULL
FRONT SQUAT [OR BOX 0 3 8 N/A 7 3-4 MIN
BODY 1 SQUAT]
BARBELL BENCH PRESS 4 1 4 80-85% 8.5 3-4MIN
BARBELL BENCH PRESS 0 2 6 75-80% 7 1-2 MIN
WEIGHTED PULL-UP 1 3 4-6 N/A 8 1-2 MIN
GLUTE-HAM RAISE [OR 1 3 6-8 N/A 7 1-2 MIN
NORDIC HAM CURL]
SEATED FACE PULL 0 4 15-20 N/A 9 1-2 MIN
 NOTES

TOP SET, GET COMFORTABLE WITH HEAVIER LOADS WHILE KEEPING PERFECT
TECHNIQUE
IF YOU LOW BAR SQUAT, DO FRONT SQUAT. IF YOU HIGH BAR SQUAT, DO BARBELL
BOX SQUAT
TOP SET, GET COMFORTABLE WITH HEAVIER LOADS WHILE KEEPING PERFECT
TECHNIQUE
SUBMAXIMAL BENCH PRESS, BE CRITICAL OF FORM
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
KEEP YOUR HIPS STRAIGHT, DO NORDIC HAM CURLS IF NO GHR MACHINE

DON'T GO TOO HEAVY, FOCUS ON MIND-MUSCLE CONNECTION

WEEK 1 EXERCISE WARM-UP SETS WORKING SETS REPS %1RM RPE REST SET 1 SET 2 SET 3 SET 4

BACK SQUAT 4 1 2 82.5-87.5% 7 3-4 MIN

FULL
FRONT SQUAT [OR BOX 0 3 8 N/A 7 3-4 MIN
BODY 1 SQUAT]
BARBELL BENCH PRESS 4 1 4 80-85% 8.5 3-4MIN
BARBELL BENCH PRESS 0 2 6 75-80% 7 1-2 MIN
WEIGHTED PULL-UP 1 3 4-6 N/A 8 1-2 MIN
GLUTE-HAM RAISE [OR 1 3 6-8 N/A 7 1-2 MIN
NORDIC HAM CURL]
SEATED FACE PULL 0 4 15-20 N/A 9 1-2 MIN
 NOTES

TOP SET, GET COMFORTABLE WITH HEAVIER LOADS WHILE KEEPING PERFECT
TECHNIQUE
IF YOU LOW BAR SQUAT, DO FRONT SQUAT. IF YOU HIGH BAR SQUAT, DO BARBELL
BOX SQUAT
TOP SET, GET COMFORTABLE WITH HEAVIER LOADS WHILE KEEPING PERFECT
TECHNIQUE
SUBMAXIMAL BENCH PRESS, BE CRITICAL OF FORM
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
KEEP YOUR HIPS STRAIGHT, DO NORDIC HAM CURLS IF NO GHR MACHINE

DON'T GO TOO HEAVY, FOCUS ON MIND-MUSCLE CONNECTION

 QUARTER 1 QUARTER 1 QUARTER 1

• Approach: • Approach: • Approach:

Powerbuilding Bodybuilding Powerlifting

• Main goal: • Main goal: • Main goal: Gain

Equal focus on Gain size (put strength (put
size and strength strength work at hypertrophy work
maintenance) at maintenance)

Ex. Powerbuilding Phase Ex. Powerbuilding Phase Ex. Powerbuilding Phase

1 2
 QUARTER 1

• Approach:
Bodybuilding

• Main goal:
Gain size (put
strength work at
maintenance)

Ex. Pure
Bodybuilding Program
 QUARTER 1 QUARTER 1 QUARTER 1

• Approach: • Approach: Competition • Approach:

Powerbuilding Powerlifting Hypertrophy
(peaking)
• Main goal: Equal • Main goal: • Main goal: Gain
focus on size and Develop max muscle to
strength strength help break strength
(slightly more size leading into plateaus
emphasis) competition

Ex. Ex. Ex. Pure

Powerbuilding Powerbuilding Bodybuilding
Phase 2 Phase 3 Program
 QUARTER 1

• Approach:
Powerbuilding

• Main goal: Equal

focus on size and
strength
(slightly more
strength
emphasis)

Ex.
Powerbuilding
Phase 1