NOTES

General

Daily

It's time for action, not words! I am the leader of the future!

Please don't ride the Gainz Train too long and end up in Snap City. Train smarter, not harder. If you are experiencing excessive fatigue or soreness, up
The first week has comments explaining some things that might need clarification. Any other questions can be messaged to u/BenchPauper o
Most of these workouts should be doable in 50 minutes or less. If you are taking longer than that for the main sets and a little accessory work,
 NOTES
This is a hypertrophy program. Maxes are listed just for record-keeping. If you set new maxes, that's cool, but it's not designed for that.
Set true maxes in pounds on the Master sheet, cells C4:C7
If you don't use Freedom Units and want the rounding to work properly, change cell C7 on the Master sheet to 2.5 and enter weights in commie units.
Change the date in cell A13 on the Master sheet if you want the dates to be accurate.
YOU SHOULD NEVER HAVE ANY GRINDERS ON THE MAIN LIFTS ON THIS PROGRAM. Keep the big 3 conservative, not aggressive.
Log your top set every day. Backoff weights will calculate a range based on what you hit that day.
When doing backoff work, choose set/rep ranges and weight based on what feels good that day. Choosing lighter weights should allow you to do higher sets/reps, but listen to you
Don't be afraid to increase/decrease volume from week-to-week. Waving volume can be good for recovery/progress.
Sub assistance work as desired to hit weak points, or drop back work on certain days if you're dying.
Monday is Bench/Chest/Triceps. Choose a back exercise to superset with your bench press.
Tuesday is DL/Hamstrings/Glutes. If possible, superset ab work with as much of the DL/assistance work as you can.
Wednesday is Incline Bench/Shoulders/Triceps. Same rules as Monday apply.
Thursday is Squats/Quads/Core. You can choose to do either front squats or back squats each day. For the pyramiding leg press, pyramid the 5*10 per the EliteFTS article below.
https://www.elitefts.com/education/build-bigger-legs-and-a-bigger-squat-with-6-week-accessory-split/
Friday is Volume Bench/Chest/Triceps. Try to avoid TnG reps. Do not let the last set exceed RPE 9. You should always have at least 1 rep in the tank.

It's time for action, not words! I am the leader of the future!

Please don't ride the Gainz Train too long and end up in Snap City. Train smarter, not harder. If you are experiencing excessive fatigue or soreness, up your sleep/food.
The first week has comments explaining some things that might need clarification. Any other questions can be messaged to u/BenchPauper on reddit
Most of these workouts should be doable in 50 minutes or less. If you are taking longer than that for the main sets and a little accessory work, speed up!

Created by u/BenchPauper
Made possible by the excellent work of u/Nickymammoth91
Name credit to u/Fleamon
 Maxes Days
Lift Beginning End Mon Bench/Chest/Tris
Squat 100 Tue DL/Hamstrings/Glute
Bench 100 Wed Incline Bench/Shoulders
Deadlift 100 Thu Squat/Quads/Core
OHP 100 Fri Bench/Chest/Tris
Rounding 2.5

Mon Tue
Lift Sets*Reps Weight Notes Lift Sets*Reps
Week 1 Bench Press 1*2-5 RPE 8.5 Heavy DL 1*2-5
01/04/2019 Bench Press 3-5*5-10 0 0 Speed DL 4-10*3
Choose backoff weights between above Choose backoff weights between above
Superset Chinups/rows Speed DL should be <90s rests
Dips 5*10 Superset core work as much as possible
Superset
Chest-supported rows 5*10 SLDL 3*5-8
Tricep Extensions 5*10-15 Shrugs 3*10-15
Hammer Curls 5*10-15 Giant Set GHR 3-5*10-15
Side Delt Raises 5*10-15 Back Extensions 3-5*10-15
Week 2 Bench Press 1*2-5 RPE 8.5 Heavy DL 1*2-5
08/04/2019 Bench Press 3-5*5-10 0 0 Speed DL 4-10*3
Choose backoff weights between above Choose backoff weights between above
Superset Chinups/rows Speed DL should be <90s rests
Dips 5*10 Superset core work as much as possible
Superset
Chest-supported rows 5*10 SLDL 3*5-8
Tricep Extensions 5*10-15 Shrugs 3*10-15
Hammer Curls 5*10-15 Giant Set GHR 3-5*10-15
Side Delt Raises 5*10-15 Back Extensions 3-5*10-15
Week 3 Bench Press 1*2-5 RPE 8.5 Heavy DL 1*2-5
15/04/2019 Bench Press 3-5*5-10 0 0 Speed DL 4-10*3
Choose backoff weights between above Choose backoff weights between above
Superset Chinups/rows Speed DL should be <90s rests
Dips 5*10 Superset core work as much as possible
Superset
Chest-supported rows 5*10 SLDL 3*5-8
Tricep Extensions 5*10-15 Shrugs 3*10-15
Hammer Curls 5*10-15 Giant Set GHR 3-5*10-15
Side Delt Raises 5*10-15 Back Extensions 3-5*10-15
Week 4 Bench Press 1*2-5 RPE 8.5 Heavy DL 1*2-5
22/04/2019 Bench Press 3-5*5-10 0 0 Speed DL 4-10*3
Choose backoff weights between above Choose backoff weights between above
Superset Chinups/rows Speed DL should be <90s rests
Dips 5*10 Superset core work as much as possible
Superset
Chest-supported rows 5*10 SLDL 3*5-8
 Tricep Extensions 5*10-15 Shrugs 3*10-15
Hammer Curls 5*10-15 Giant Set GHR 3-5*10-15
Side Delt Raises 5*10-15 Back Extensions 3-5*10-15
Week 5 Bench Press 1*2-5 RPE 8.5 Heavy DL 1*2-5
29/04/2019 Bench Press 3-5*5-10 0 0 Speed DL 4-10*3
Choose backoff weights between above Choose backoff weights between above
Superset Chinups/rows Speed DL should be <90s rests
Dips 5*10 Superset core work as much as possible
Superset
Chest-supported rows 5*10 SLDL 3*5-8
Tricep Extensions 5*10-15 Shrugs 3*10-15
Hammer Curls 5*10-15 Giant Set GHR 3-5*10-15
Side Delt Raises 5*10-15 Back Extensions 3-5*10-15
Week 6 Bench Press 1*2-5 RPE 8.5 Heavy DL 1*2-5
06/05/2019 Bench Press 3-5*5-10 0 0 Speed DL 4-10*3
Choose backoff weights between above Choose backoff weights between above
Superset Chinups/rows Speed DL should be <90s rests
Dips 5*10 Superset core work as much as possible
Superset
Chest-supported rows 5*10 SLDL 3*5-8
Tricep Extensions 5*10-15 Shrugs 3*10-15
Hammer Curls 5*10-15 Giant Set GHR 3-5*10-15
Side Delt Raises 5*10-15 Back Extensions 3-5*10-15
Week 7 Bench Press 1*2-5 RPE 8.5 Heavy DL 1*2-5
13/05/2019 Bench Press 3-5*5-10 0 0 Speed DL 4-10*3
Choose backoff weights between above Choose backoff weights between above
Superset Chinups/rows Speed DL should be <90s rests
Dips 5*10 Superset core work as much as possible
Superset
Chest-supported rows 5*10 SLDL 3*5-8
Tricep Extensions 5*10-15 Shrugs 3*10-15
Hammer Curls 5*10-15 Giant Set GHR 3-5*10-15
Side Delt Raises 5*10-15 Back Extensions 3-5*10-15
Week 8 Bench Press 1*2-5 RPE 8.5 Heavy DL 1*2-5
20/05/2019 Bench Press 3-5*5-10 0 0 Speed DL 4-10*3
Choose backoff weights between above Choose backoff weights between above
Superset Chinups/rows Speed DL should be <90s rests
Dips 5*10 Superset core work as much as possible
Superset
Chest-supported rows 5*10 SLDL 3*5-8
Tricep Extensions 5*10-15 Shrugs 3*10-15
Hammer Curls 5*10-15 Giant Set GHR 3-5*10-15
Side Delt Raises 5*10-15 Back Extensions 3-5*10-15
Week 9 Bench Press 1*2-5 RPE 8.5 Heavy DL 1*2-5
27/05/2019 Bench Press 3-5*5-10 0 0 Speed DL 4-10*3
Choose backoff weights between above Choose backoff weights between above
Superset Chinups/rows Speed DL should be <90s rests
 Dips 5*10 Superset core work as much as possible
Superset
Chest-supported rows 5*10 SLDL 3*5-8
Tricep Extensions 5*10-15 Shrugs 3*10-15
Hammer Curls 5*10-15 Giant Set GHR 3-5*10-15
Side Delt Raises 5*10-15 Back Extensions 3-5*10-15
Week 10 Bench Press 1*2-5 RPE 8.5 Heavy DL 1*2-5
03/06/2019 Bench Press 3-5*5-10 0 0 Speed DL 4-10*3
Choose backoff weights between above Choose backoff weights between above
Superset Chinups/rows Speed DL should be <90s rests
Dips 5*10 Superset core work as much as possible
Superset
Chest-supported rows 5*10 SLDL 3*5-8
Tricep Extensions 5*10-15 Shrugs 3*10-15
Hammer Curls 5*10-15 Giant Set GHR 3-5*10-15
Side Delt Raises 5*10-15 Back Extensions 3-5*10-15
Week 11 Bench Press 1*2-5 RPE 8.5 Heavy DL 1*2-5
10/06/2019 Bench Press 3-5*5-10 0 0 Speed DL 4-10*3
Choose backoff weights between above Choose backoff weights between above
Superset Chinups/rows Speed DL should be <90s rests
Dips 5*10 Superset core work as much as possible
Superset
Chest-supported rows 5*10 SLDL 3*5-8
Tricep Extensions 5*10-15 Shrugs 3*10-15
Hammer Curls 5*10-15 Giant Set GHR 3-5*10-15
Side Delt Raises 5*10-15 Back Extensions 3-5*10-15
Week 12 Bench Press 1*1-5 RPE 9 Heavy DL 1*1-5
17/06/2019 Bench Press 3-5*5-10 0 0 Speed DL 4-10*3
Choose backoff weights between above Choose backoff weights between above
Superset Chinups/rows Speed DL should be <90s rests
Dips 5*10 Superset core work as much as possible
Superset
Chest-supported rows 5*10 SLDL 3*5-8
Tricep Extensions 5*10-15 Shrugs 3*10-15
Hammer Curls 5*10-15 Giant Set GHR 3-5*10-15
Side Delt Raises 5*10-15 Back Extensions 3-5*10-15
 Days
Bench/Chest/Tris
DL/Hamstrings/Glutes
Incline Bench/Shoulders/Tris
Squat/Quads/Core
Bench/Chest/Tris

Tue Wed Thu

Weight Notes Lift Sets*Reps Weight Notes Lift
RPE 8.5 Incline Bench 1*2-5 RPE 8.5 Back/Front Squat
0 0 Incline Bench 3-5*5-10 0 0 Back/Front Squat
koff weights between above Choose backoff weights between above Choose backoff weights bet
DL should be <90s rests Superset Chinups/rows Superset core work as much
re work as much as possible Incline DB Bench 3-5*8-12 Leg Press
Superset
Wide-grip row 3-5*8-12
Superset
DB Shoulder press 3-5*10-15 Leg Extension
Facepulls 3-5*10-15 Giant Set Hamstring Curl
Superset
Side Delt Raises 3-5*10-15 Calf Raises
RPE 8.5 Incline Bench 1*2-5 RPE 8.5 Back/Front Squat
0 0 Incline Bench 3-5*5-10 0 0 Back/Front Squat
koff weights between above Choose backoff weights between above Choose backoff weights bet
DL should be <90s rests Superset Chinups/rows Superset core work as much
re work as much as possible Incline DB Bench 3-5*8-12 Leg Press
Superset
Wide-grip row 3-5*8-12
Superset
DB Shoulder press 3-5*10-15 Leg Extension
Facepulls 3-5*10-15 Giant Set Hamstring Curl
Superset
Side Delt Raises 3-5*10-15 Calf Raises
RPE 8.5 Incline Bench 1*2-5 RPE 8.5 Back/Front Squat
0 0 Incline Bench 3-5*5-10 0 0 Back/Front Squat
koff weights between above Choose backoff weights between above Choose backoff weights bet
DL should be <90s rests Superset Chinups/rows Superset core work as much
re work as much as possible Incline DB Bench 3-5*8-12 Leg Press
Superset
Wide-grip row 3-5*8-12
Superset
DB Shoulder press 3-5*10-15 Leg Extension
Facepulls 3-5*10-15 Giant Set Hamstring Curl
Superset
Side Delt Raises 3-5*10-15 Calf Raises
RPE 8.5 Incline Bench 1*2-5 RPE 8.5 Back/Front Squat
0 0 Incline Bench 3-5*5-10 0 0 Back/Front Squat
koff weights between above Choose backoff weights between above Choose backoff weights bet
DL should be <90s rests Superset Chinups/rows Superset core work as much
re work as much as possible Incline DB Bench 3-5*8-12 Leg Press
Superset
Wide-grip row 3-5*8-12
Superset
 Superset
DB Shoulder press 3-5*10-15 Leg Extension
Facepulls 3-5*10-15 Giant Set Hamstring Curl
Superset
Side Delt Raises 3-5*10-15 Calf Raises
RPE 8.5 Incline Bench 1*2-5 RPE 8.5 Back/Front Squat
0 0 Incline Bench 3-5*5-10 0 0 Back/Front Squat
koff weights between above Choose backoff weights between above Choose backoff weights bet
DL should be <90s rests Superset Chinups/rows Superset core work as much
re work as much as possible Incline DB Bench 3-5*8-12 Leg Press
Superset
Wide-grip row 3-5*8-12
Superset
DB Shoulder press 3-5*10-15 Leg Extension
Facepulls 3-5*10-15 Giant Set Hamstring Curl
Superset
Side Delt Raises 3-5*10-15 Calf Raises
RPE 8.5 Incline Bench 1*2-5 RPE 8.5 Back/Front Squat
0 0 Incline Bench 3-5*5-10 0 0 Back/Front Squat
koff weights between above Choose backoff weights between above Choose backoff weights bet
DL should be <90s rests Superset Chinups/rows Superset core work as much
re work as much as possible Incline DB Bench 3-5*8-12 Leg Press
Superset
Wide-grip row 3-5*8-12
Superset
DB Shoulder press 3-5*10-15 Leg Extension
Facepulls 3-5*10-15 Giant Set Hamstring Curl
Superset
Side Delt Raises 3-5*10-15 Calf Raises
RPE 8.5 Incline Bench 1*2-5 RPE 8.5 Back/Front Squat
0 0 Incline Bench 3-5*5-10 0 0 Back/Front Squat
koff weights between above Choose backoff weights between above Choose backoff weights bet
DL should be <90s rests Superset Chinups/rows Superset core work as much
re work as much as possible Incline DB Bench 3-5*8-12 Leg Press
Superset
Wide-grip row 3-5*8-12
Superset
DB Shoulder press 3-5*10-15 Leg Extension
Facepulls 3-5*10-15 Giant Set Hamstring Curl
Superset
Side Delt Raises 3-5*10-15 Calf Raises
RPE 8.5 Incline Bench 1*2-5 RPE 8.5 Back/Front Squat
0 0 Incline Bench 3-5*5-10 0 0 Back/Front Squat
koff weights between above Choose backoff weights between above Choose backoff weights bet
DL should be <90s rests Superset Chinups/rows Superset core work as much
re work as much as possible Incline DB Bench 3-5*8-12 Leg Press
Superset
Wide-grip row 3-5*8-12
Superset
DB Shoulder press 3-5*10-15 Leg Extension
Facepulls 3-5*10-15 Giant Set Hamstring Curl
Superset
Side Delt Raises 3-5*10-15 Calf Raises
RPE 8.5 Incline Bench 1*2-5 RPE 8.5 Back/Front Squat
0 0 Incline Bench 3-5*5-10 0 0 Back/Front Squat
koff weights between above Choose backoff weights between above Choose backoff weights bet
DL should be <90s rests Superset Chinups/rows Superset core work as much
re work as much as possible Incline DB Bench 3-5*8-12 Leg Press
Superset
Wide-grip row 3-5*8-12
Superset
DB Shoulder press 3-5*10-15 Leg Extension
Facepulls 3-5*10-15 Giant Set Hamstring Curl
Superset
Side Delt Raises 3-5*10-15 Calf Raises
RPE 8.5 Incline Bench 1*2-5 RPE 8.5 Back/Front Squat
0 0 Incline Bench 3-5*5-10 0 0 Back/Front Squat
koff weights between above Choose backoff weights between above Choose backoff weights bet
DL should be <90s rests Superset Chinups/rows Superset core work as much
re work as much as possible Incline DB Bench 3-5*8-12 Leg Press
Superset
Wide-grip row 3-5*8-12
Superset
DB Shoulder press 3-5*10-15 Leg Extension
Facepulls 3-5*10-15 Giant Set Hamstring Curl
Superset
Side Delt Raises 3-5*10-15 Calf Raises
RPE 8.5 Incline Bench 1*2-5 RPE 8.5 Back/Front Squat
0 0 Incline Bench 3-5*5-10 0 0 Back/Front Squat
koff weights between above Choose backoff weights between above Choose backoff weights bet
DL should be <90s rests Superset Chinups/rows Superset core work as much
re work as much as possible Incline DB Bench 3-5*8-12 Leg Press
Superset
Wide-grip row 3-5*8-12
Superset
DB Shoulder press 3-5*10-15 Leg Extension
Facepulls 3-5*10-15 Giant Set Hamstring Curl
Superset
Side Delt Raises 3-5*10-15 Calf Raises
RPE 9 Incline Bench 1*1-5 RPE 9 Back/Front Squat
0 0 Incline Bench 3-5*5-10 0 0 Back/Front Squat
koff weights between above Choose backoff weights between above Choose backoff weights bet
DL should be <90s rests Superset Chinups/rows Superset core work as much
re work as much as possible Incline DB Bench 3-5*8-12 Leg Press
Superset
Wide-grip row 3-5*8-12
Superset
DB Shoulder press 3-5*10-15 Leg Extension
Facepulls 3-5*10-15 Giant Set Hamstring Curl
Superset
Side Delt Raises 3-5*10-15 Calf Raises
 Thu Fri
Sets*Reps Weight Notes Lift Sets*Reps Weight Notes
1*2-5 RPE 8.5 Bench Press 4-6*5-6
3*10-10*3 0 0 Last set no harder than RPE 9
Choose backoff weights between above. Superset Chinups/rows
Superset core work as much as possible
5*10 Pyramid CGBP 5*6-12
Superset
Pullups 5*6-12
5*20 Incline CGBP 3-5*10
5*20 Giant Set Curls 3-5*10-15 Giant Set
5*20 [Delt work] 3-5*10-15
1*2-5 RPE 8.5 Bench Press 4-6*5-6
3*10-10*3 0 0 Last set no harder than RPE 9
Choose backoff weights between above. Superset Chinups/rows
Superset core work as much as possible
5*10 Pyramid CGBP 5*6-12
Superset
Pullups 5*6-12
5*20 Incline CGBP 3-5*10
5*20 Giant Set Curls 3-5*10-15 Giant Set
5*20 [Delt work] 3-5*10-15
1*2-5 RPE 8.5 Bench Press 4-6*5-6
3*10-10*3 0 0 Last set no harder than RPE 9
Choose backoff weights between above. Superset Chinups/rows
Superset core work as much as possible
5*10 Pyramid CGBP 5*6-12
Superset
Pullups 5*6-12
5*20 Incline CGBP 3-5*10
5*20 Giant Set Curls 3-5*10-15 Giant Set
5*20 [Delt work] 3-5*10-15
1*2-5 RPE 8.5 Bench Press 4-6*5-6
3*10-10*3 0 0 Last set no harder than RPE 9
Choose backoff weights between above. Superset Chinups/rows
Superset core work as much as possible
5*10 Pyramid CGBP 5*6-12
Superset
Pullups 5*6-12
 5*20 Incline CGBP 3-5*10
5*20 Giant Set Curls 3-5*10-15 Giant Set
5*20 [Delt work] 3-5*10-15
1*2-5 RPE 8.5 Bench Press 4-6*5-6
3*10-10*3 0 0 Last set no harder than RPE 9
Choose backoff weights between above. Superset Chinups/rows
Superset core work as much as possible
5*10 Pyramid CGBP 5*6-12
Superset
Pullups 5*6-12
5*20 Incline CGBP 3-5*10
5*20 Giant Set Curls 3-5*10-15 Giant Set
5*20 [Delt work] 3-5*10-15
1*2-5 RPE 8.5 Bench Press 4-6*5-6
3*10-10*3 0 0 Last set no harder than RPE 9
Choose backoff weights between above. Superset Chinups/rows
Superset core work as much as possible
5*10 Pyramid CGBP 5*6-12
Superset
Pullups 5*6-12
5*20 Incline CGBP 3-5*10
5*20 Giant Set Curls 3-5*10-15 Giant Set
5*20 [Delt work] 3-5*10-15
1*2-5 RPE 8.5 Bench Press 4-6*5-6
3*10-10*3 0 0 Last set no harder than RPE 9
Choose backoff weights between above. Superset Chinups/rows
Superset core work as much as possible
5*10 Pyramid CGBP 5*6-12
Superset
Pullups 5*6-12
5*20 Incline CGBP 3-5*10
5*20 Giant Set Curls 3-5*10-15 Giant Set
5*20 [Delt work] 3-5*10-15
1*2-5 RPE 8.5 Bench Press 4-6*5-6
3*10-10*3 0 0 Last set no harder than RPE 9
Choose backoff weights between above. Superset Chinups/rows
Superset core work as much as possible
5*10 Pyramid CGBP 5*6-12
Superset
Pullups 5*6-12
5*20 Incline CGBP 3-5*10
5*20 Giant Set Curls 3-5*10-15 Giant Set
5*20 [Delt work] 3-5*10-15
1*2-5 RPE 8.5 Bench Press 4-6*5-6
3*10-10*3 0 0 Last set no harder than RPE 9
Choose backoff weights between above. Superset Chinups/rows
Superset core work as much as possible
 5*10 Pyramid CGBP 5*6-12
Superset
Pullups 5*6-12
5*20 Incline CGBP 3-5*10
5*20 Giant Set Curls 3-5*10-15 Giant Set
5*20 [Delt work] 3-5*10-15
1*2-5 RPE 8.5 Bench Press 4-6*5-6
3*10-10*3 0 0 Last set no harder than RPE 9
Choose backoff weights between above. Superset Chinups/rows
Superset core work as much as possible
5*10 Pyramid CGBP 5*6-12
Superset
Pullups 5*6-12
5*20 Incline CGBP 3-5*10
5*20 Giant Set Curls 3-5*10-15 Giant Set
5*20 [Delt work] 3-5*10-15
1*2-5 RPE 8.5 Bench Press 4-6*5-6
3*10-10*3 0 0 Last set no harder than RPE 9
Choose backoff weights between above. Superset Chinups/rows
Superset core work as much as possible
5*10 Pyramid CGBP 5*6-12
Superset
Pullups 5*6-12
5*20 Incline CGBP 3-5*10
5*20 Giant Set Curls 3-5*10-15 Giant Set
5*20 [Delt work] 3-5*10-15
1*1-5 RPE 9 Bench Press 4-6*5-6
3*10-10*3 0 0 Last set no harder than RPE 9
Choose backoff weights between above. Superset Chinups/rows
Superset core work as much as possible
5*10 Pyramid CGBP 5*6-12
Superset
Pullups 5*6-12
5*20 Incline CGBP 3-5*10
5*20 Giant Set Curls 3-5*10-15 Giant Set
5*20 [Delt work] 3-5*10-15