Copyright 2024 by

Jeff Nippard. All

rights reserved.

• All other aspects of the program, including when to make an exercis

Perform the following general war

You can save time by doing some of the
5-10 minutes Light cardio on m
10 reps per side
10 reps per side
10 reps per side
10 reps per side
15 reps per side

Ex
Perform the following exercise-specific warm
1 Warm-Up Set Listed Use ~60% of y
2 Warm-Up Sets Listed
3 Warm-Up Sets Listed

Weak Point Exercise #1 Options

1. Meadows Incline DB Lateral Raise
2. Machine Lateral Raise
Shoulders
3. Machine Shoulder Press
Pick one of the options above. Do not do all of
1. Moto Row
Lats (“Back 2. DB Pullover
Width”) 3. Machine Pullover
Pick one of the options above. Do not do all of
1. Sissy Squat
2. Reverse Nordic
Quads
3. Leg Extension
Pick one of the options above. Do not do all of
1. Machine Hip Abduction
2. Cable Hip Abduction
Glutes
3. Cable Pull-Through
Pick one of the options above. Do not do all of
1. DB Flye
2. Pec Deck
Chest
3. Press-Around
Pick one of the options above. Do not do all of
1. Head Harness Neck Curl
2. Plate-Loaded Neck Curl
Neck
Pick one of the options above. Do not do all of
them in one day!
1. Seated Leg Curl
2. Nordic Curl
Hamstrings
 Hamstrings
3. Standing Cable Leg Curl
Pick one of the options above. Do not do all of
1. Leg Press Calf Press
2. Seated Calf Raise
Calves
Pick one of the options above. Do not do all of
them in one day!
1. Kroc Row
Mid-Back (“Back 2. T-Bar Row
Thickness”) 3. Pendlay Row
Pick one of the options above. Do not do all of
1. Seated Dumbbell Shrug
2. Machine Shrug
Upper Traps
3. Cable Shrug-In
Pick one of the options above. Do not do all of
1. Modified Candlestick
2. Lying Leg Raise
Abs
3. Hanging Leg Raise
Pick one of the options above. Do not do all of
Because there is a dedicated arm day in this pro
Biceps would probably not be productive and would mo

Because there is a dedicated arm day in this pro

Triceps would probably not be productive and would mo

1. DB Wrist Curl (Flexion)

2. Reverse Grip EZ-Bar Curl
Forearms
3. Wrist Roller
Pick one of the options above. Do not do all of

IMPORTANT NO
Week 1 Exercise Last-Set Intensity Warm-up Sets Working Sets
Technique

Meadows Incline DB Lateral Raise N/A 1 3

Wide-Grip Pull-Up N/A 2-3 2

Upper #1
Flat Machine Chest Press N/A 2-3 2

Chest-Supported Machine Row N/A 2 2

Bottom-Half Seated Cable Flye N/A 2 2

Seated Super-Bayesian High Cable Curl N/A 1 2

Seated Leg Curl N/A 1-2 2

Bottom-Half Smith Machine Squat N/A 2-4 2

Lower #1
 Lower #1 Glute-Ham Raise N/A 1-2 2

Leg Extension N/A 1-2 2

Standing Calf Raise N/A 1 3

Machine Hip Abduction N/A 1-2 2

High-Cable Cuffed Lateral Raise N/A 1 3

Smith Machine Deficit Row N/A 2-3 2

Bottom-Half 45° Incline DB Press N/A 2-3 2

Upper #2
Integrated Partials
Neutral-Grip Lat Pulldown 2 2
(All Sets)

Super-Stretch Reverse Pec Deck N/A 1 2

Katana Triceps Extension N/A 1 2

Barbell RDL N/A 2-3 2

Super-ROM Leg Press N/A 2-4 2

Smith Machine Reverse Lunge N/A 2-3 2 per leg
Lower #2
Weighted 45° Hyperextension N/A 1 2

Bottom-Half Standing Calf Raise N/A 1 3

Machine Hip Adduction N/A 1-2 2

Weak Point Exercise 1 (optional) N/A 1-3 2

Weak Point Exercise 2 (optional) N/A 1-3 2

EZ-Bar Cable Curl N/A 1 2

Arms & EZ-Bar Skull Crusher N/A 1 2

Weak Points

Bottom-Half Incline DB Curl N/A 1 2

 Arms &
Weak Points

Triceps Pressdown (Bar) N/A 1 2

Roman Chair Leg Raise N/A 1 3

Week 2 Exercise Last-Set Intensity Warm-up Sets Working Sets

Technique

Meadows Incline DB Lateral Raise Failure 1 3

Lengthened Partials
Wide-Grip Pull-Up 2-3 3
(Extend Set)

Upper #1 Lengthened Partials

Flat Machine Chest Press 2-3 3
(Extend Set)

Lengthened Partials
Chest-Supported Machine Row 2 3
(Extend Set)

Bottom-Half Seated Cable Flye Failure 2 2

Seated Super-Bayesian High Cable Curl Failure 1 3

Lengthened Partials
Seated Leg Curl 1-2 3
(Extend Set)

Bottom-Half Smith Machine Squat N/A 2-4 3

Lower #1 Glute-Ham Raise N/A 1-2 3

Lengthened Partials
Leg Extension 1-2 3
(Extend Set)

Weighted Static Hold

Standing Calf Raise (30 sec hold in the 1 3
stretch)

Machine Hip Abduction Failure 1-2 3

Lengthened Partials
High-Cable Cuffed Lateral Raise 1 3
(Extend Set)

Lengthened Partials
Smith Machine Deficit Row 2-3 3
(Extend Set)

Upper #2
 Bottom-Half 45° Incline DB Press N/A 2-3 3

Upper #2

Integrated Partials
Neutral-Grip Lat Pulldown 2 3
(All Sets)

Super-Stretch Reverse Pec Deck Failure 1 3

Lengthened Partials
Katana Triceps Extension 1 3
(Extend Set)

Barbell RDL N/A 2-3 3

Super-ROM Leg Press N/A 2-4 3

Quad Static Stretch
Smith Machine Reverse Lunge 2-3 2 per leg
(30 sec)
Lower #2
Weighted 45° Hyperextension N/A 1 2

Bottom-Half Standing Calf Raise Failure 1 3

Machine Hip Adduction Failure 1-2 3

Weak Point Exercise 1 (optional) N/A 1-3 3

Weak Point Exercise 2 (optional) N/A 1-3 3

EZ-Bar Cable Curl Failure 1 3

Arms & EZ-Bar Skull Crusher Failure 1 3

Weak Points

Bottom-Half Incline DB Curl Failure 1 2

Triceps Pressdown (Bar) Failure 1 2

Roman Chair Leg Raise N/A 1 3

Week 3 Exercise Last-Set Intensity Warm-up Sets Working Sets

Technique

Meadows Incline DB Lateral Raise Failure 1 3

Upper #1
 Lengthened Partials
Wide-Grip Pull-Up 2-3 3
(Extend Set)

Upper #1 Lengthened Partials

Flat Machine Chest Press 2-3 3
(Extend Set)

Lengthened Partials
Chest-Supported Machine Row 2 3
(Extend Set)

Bottom-Half Seated Cable Flye Failure 2 2

Seated Super-Bayesian High Cable Curl Failure 1 3

Lengthened Partials
Seated Leg Curl 1-2 3
(Extend Set)

Bottom-Half Smith Machine Squat N/A 2-4 3

Lower #1 Glute-Ham Raise N/A 1-2 3

Lengthened Partials
Leg Extension 1-2 3
(Extend Set)

Weighted Static Hold

Standing Calf Raise (30 sec hold in the 1 3
stretch)

Machine Hip Abduction Failure 1-2 3

Lengthened Partials
High-Cable Cuffed Lateral Raise 1 3
(Extend Set)

Lengthened Partials
Smith Machine Deficit Row 2-3 3
(Extend Set)

Bottom-Half 45° Incline DB Press N/A 2-3 3

Upper #2

Integrated Partials
Neutral-Grip Lat Pulldown 2 3
(All Sets)

Super-Stretch Reverse Pec Deck Failure 1 3

 Lengthened Partials
Katana Triceps Extension 1 3
(Extend Set)

Barbell RDL N/A 2-3 3

Super-ROM Leg Press N/A 2-4 3

Quad Static Stretch
Smith Machine Reverse Lunge 2-3 2 per leg
(30 sec)
Lower #2
Weighted 45° Hyperextension N/A 1 2

Bottom-Half Standing Calf Raise Failure 1 3

Machine Hip Adduction Failure 1-2 3

Weak Point Exercise 1 (optional) N/A 1-3 3

Weak Point Exercise 2 (optional) N/A 1-3 3

EZ-Bar Cable Curl Failure 1 3

Arms & EZ-Bar Skull Crusher Failure 1 3

Weak Points

Bottom-Half Incline DB Curl Failure 1 2

Triceps Pressdown (Bar) Failure 1 2

Roman Chair Leg Raise N/A 1 3

Week 4 Exercise Last-Set Intensity Warm-up Sets Working Sets

Technique

Meadows Incline DB Lateral Raise Failure 1 3

Lengthened Partials
Wide-Grip Pull-Up 2-3 3
(Extend Set)

Upper #1 Lengthened Partials

Flat Machine Chest Press 2-3 3
(Extend Set)

Lengthened Partials
Chest-Supported Machine Row 2 3
(Extend Set)

Bottom-Half Seated Cable Flye Failure 2 2

 Seated Super-Bayesian High Cable Curl Failure 1 3

Lengthened Partials
Seated Leg Curl 1-2 3
(Extend Set)

Bottom-Half Smith Machine Squat N/A 2-4 3

Lower #1 Glute-Ham Raise N/A 1-2 3

Lengthened Partials
Leg Extension 1-2 3
(Extend Set)

Weighted Static Hold

Standing Calf Raise (30 sec hold in the 1 3
stretch)

Machine Hip Abduction Failure 1-2 3

Lengthened Partials
High-Cable Cuffed Lateral Raise 1 3
(Extend Set)

Lengthened Partials
Smith Machine Deficit Row 2-3 3
(Extend Set)

Bottom-Half 45° Incline DB Press N/A 2-3 3

Upper #2

Integrated Partials
Neutral-Grip Lat Pulldown 2 3
(All Sets)

Super-Stretch Reverse Pec Deck Failure 1 3

Lengthened Partials
Katana Triceps Extension 1 3
(Extend Set)

Barbell RDL N/A 2-3 3

Super-ROM Leg Press N/A 2-4 3

Quad Static Stretch
Smith Machine Reverse Lunge 2-3 2 per leg
(30 sec)
Lower #2
Weighted 45° Hyperextension N/A 1 2
 Lower #2

Bottom-Half Standing Calf Raise Failure 1 3

Machine Hip Adduction Failure 1-2 3

Weak Point Exercise 1 (optional) N/A 1-3 3

Weak Point Exercise 2 (optional) N/A 1-3 3

EZ-Bar Cable Curl Failure 1 3

Arms & EZ-Bar Skull Crusher Failure 1 3

Weak Points

Bottom-Half Incline DB Curl Failure 1 2

Triceps Pressdown (Bar) Failure 1 2

Roman Chair Leg Raise N/A 1 3

Week 5 Exercise Last-Set Intensity Warm-up Sets Working Sets

Technique

Meadows Incline DB Lateral Raise Failure 1 3

Lengthened Partials
Wide-Grip Pull-Up 2-3 3
(Extend Set)

Upper #1 Lengthened Partials

Flat Machine Chest Press 2-3 3
(Extend Set)

Lengthened Partials
Chest-Supported Machine Row 2 3
(Extend Set)

Bottom-Half Seated Cable Flye Failure 2 2

Seated Super-Bayesian High Cable Curl Failure 1 3

Lengthened Partials
Seated Leg Curl 1-2 3
(Extend Set)

Bottom-Half Smith Machine Squat N/A 2-4 3

Lower #1 Glute-Ham Raise N/A 1-2 3

 Lower #1

Lengthened Partials
Leg Extension 1-2 3
(Extend Set)

Weighted Static Hold

Standing Calf Raise (30 sec hold in the 1 3
stretch)

Machine Hip Abduction Failure 1-2 3

Lengthened Partials
High-Cable Cuffed Lateral Raise 1 3
(Extend Set)

Lengthened Partials
Smith Machine Deficit Row 2-3 3
(Extend Set)

Bottom-Half 45° Incline DB Press N/A 2-3 3

Upper #2

Integrated Partials
Neutral-Grip Lat Pulldown 2 3
(All Sets)

Super-Stretch Reverse Pec Deck Failure 1 3

Lengthened Partials
Katana Triceps Extension 1 3
(Extend Set)

Barbell RDL N/A 2-3 3

Super-ROM Leg Press N/A 2-4 3

Quad Static Stretch
Smith Machine Reverse Lunge 2-3 2 per leg
(30 sec)
Lower #2
Weighted 45° Hyperextension N/A 1 2

Bottom-Half Standing Calf Raise Failure 1 3

Machine Hip Adduction Failure 1-2 3

Weak Point Exercise 1 (optional) N/A 1-3 3

Weak Point Exercise 2 (optional) N/A 1-3 3

EZ-Bar Cable Curl Failure 1 3

Arms & EZ-Bar Skull Crusher Failure 1 3

Weak Points
 Arms &
Weak Points

Bottom-Half Incline DB Curl Failure 1 2

Triceps Pressdown (Bar) Failure 1 2

Roman Chair Leg Raise N/A 1 3

Week 6 Exercise Last-Set Intensity Warm-up Sets Working Sets

Technique

Meadows Incline DB Lateral Raise N/A 1 3

Wide-Grip Lat Pulldown N/A 2-3 2

Flat Smith Machine Bench Press N/A 2-3 2

Upper #1
Dual-Handle Elbows-Out Cable Row N/A 2 2

Bottom-Half Pec Deck N/A 2 2

Seated Super-Bayesian High Cable Curl N/A 1 2

Seated Leg Curl N/A 1-2 2

Bottom-Half Hack Squat N/A 2-4 2

Single-Leg DB Hip Thrust N/A 1-2 2

Lower #1
Leg Extension N/A 1-2 2

Standing Calf Raise N/A 1 3

Machine Hip Abduction N/A 1-2 2

High-Cable Cuffed Lateral Raise N/A 1 3

Deficit Pendlay Row N/A 2-3 2

Bottom-Half 45° Incline DB Press N/A 2-3 2

Upper #2
Integrated Partials
1-Arm Lat Pulldown 2 2
(All Sets)

Super-Stretch Reverse Pec Deck N/A 1 2

 EZ-Bar Skull Crusher N/A 1 2

DB RDL N/A 2-3 2

Belt Squat N/A 2-4 2

Lower #2 DB Bulgarian Split Squat N/A 1-2 2

Bottom-Half Standing Calf Raise N/A 1 3

Machine Hip Adduction N/A 1-2 2

Weak Point Exercise 1 (optional) N/A 1-3 2

Weak Point Exercise 2 (optional) N/A 1-3 2

Bottom-Half Machine Preacher Curl N/A 1 2

Arms & Triceps Diverging Pressdown (Long Rope or 2 Ropes)

N/A 1 2
Weak Points

Inverse DB Zottman Curl N/A 1 2

Close-Grip Pushup (AMRAP) N/A 1 2

Ab Wheel Rollout N/A 1 3

Week 7 Exercise Last-Set Intensity Warm-up Sets Working Sets

Technique

Meadows Incline DB Lateral Raise Failure 1 3

Lengthened Partials
Wide-Grip Lat Pulldown 2-3 3
(Extend Set)

Lengthened Partials
Flat Smith Machine Bench Press 2-3 3
Upper #1 (Extend Set)

Lengthened Partials
Dual-Handle Elbows-Out Cable Row 2 3
(Extend Set)

Bottom-Half Pec Deck Failure 2 2

Seated Super-Bayesian High Cable Curl Failure 1 3

 Lengthened Partials
Seated Leg Curl 1-2 3
(Extend Set)

Bottom-Half Hack Squat N/A 2-4 3

Single-Leg DB Hip Thrust N/A 1-2 3

Lower #1
Lengthened Partials
Leg Extension 1-2 3
(Extend Set)

Weighted Static Hold

Standing Calf Raise (30 sec hold in the 1 4
stretch)

Machine Hip Abduction Failure 1-2 3

Lengthened Partials
High-Cable Cuffed Lateral Raise 1 3
(Extend Set)

Lengthened Partials
Deficit Pendlay Row 2-3 3
(Extend Set)

Bottom-Half 45° Incline DB Press N/A 2-3 3

Upper #2
Integrated Partials
1-Arm Lat Pulldown 2 3
(All Sets)

Super-Stretch Reverse Pec Deck Failure 1 3

Lengthened Partials
EZ-Bar Skull Crusher 1 3
(Extend Set)

DB RDL N/A 2-3 3

Belt Squat N/A 2-4 3

Lower #2 Quad Static Stretch

DB Bulgarian Split Squat 2-3 2
(30 sec)

Bottom-Half Standing Calf Raise Failure 1 4

Machine Hip Adduction Failure 1-2 3

Weak Point Exercise 1 (optional) N/A 1-3 3

 Weak Point Exercise 2 (optional) N/A 1-3 3

Bottom-Half Machine Preacher Curl N/A 1 3

Arms & Triceps Diverging Pressdown (Long Rope or 2 Ropes)

Failure 1 3
Weak Points

Inverse DB Zottman Curl Failure 1 2

Close-Grip Pushup (AMRAP) Failure 1 2

Ab Wheel Rollout N/A 1 3

Week 8 Exercise Last-Set Intensity Warm-up Sets Working Sets

Technique

Meadows Incline DB Lateral Raise Failure 1 3

Lengthened Partials
Wide-Grip Lat Pulldown 2-3 3
(Extend Set)

Lengthened Partials
Flat Smith Machine Bench Press 2-3 3
Upper #1 (Extend Set)

Lengthened Partials
Dual-Handle Elbows-Out Cable Row 2 3
(Extend Set)

Bottom-Half Pec Deck Failure 2 2

Seated Super-Bayesian High Cable Curl Failure 1 3

Lengthened Partials
Seated Leg Curl 1-2 3
(Extend Set)

Bottom-Half Hack Squat N/A 2-4 3

Single-Leg DB Hip Thrust N/A 1-2 3

Lower #1
Lengthened Partials
Leg Extension 1-2 3
(Extend Set)

Weighted Static Hold

Standing Calf Raise (30 sec hold in the 1 4
stretch)

Machine Hip Abduction Failure 1-2 3

 Lengthened Partials
High-Cable Cuffed Lateral Raise 1 3
(Extend Set)

Lengthened Partials
Deficit Pendlay Row 2-3 3
(Extend Set)

Bottom-Half 45° Incline DB Press N/A 2-3 3

Upper #2
Integrated Partials
1-Arm Lat Pulldown 2 3
(All Sets)

Super-Stretch Reverse Pec Deck Failure 1 3

Lengthened Partials
EZ-Bar Skull Crusher 1 3
(Extend Set)

DB RDL N/A 2-3 3

Belt Squat N/A 2-4 3

Lower #2 Quad Static Stretch

DB Bulgarian Split Squat 2-3 2
(30 sec)

Bottom-Half Standing Calf Raise Failure 1 4

Machine Hip Adduction Failure 1-2 3

Weak Point Exercise 1 (optional) N/A 1-3 3

Weak Point Exercise 2 (optional) N/A 1-3 3

Bottom-Half Machine Preacher Curl N/A 1 3

Arms & Triceps Diverging Pressdown (Long Rope or 2 Ropes)

Failure 1 3
Weak Points

Inverse DB Zottman Curl Failure 1 2

Close-Grip Pushup (AMRAP) Failure 1 2

Ab Wheel Rollout N/A 1 3

Week 9 Exercise Last-Set Intensity Warm-up Sets Working Sets

Technique

Meadows Incline DB Lateral Raise Failure 1 3

 Lengthened Partials
Wide-Grip Lat Pulldown 2-3 3
(Extend Set)

Lengthened Partials
Flat Smith Machine Bench Press 2-3 3
Upper #1 (Extend Set)

Lengthened Partials
Dual-Handle Elbows-Out Cable Row 2 3
(Extend Set)

Bottom-Half Pec Deck Failure 2 2

Seated Super-Bayesian High Cable Curl Failure 1 3

Lengthened Partials
Seated Leg Curl 1-2 3
(Extend Set)

Bottom-Half Hack Squat N/A 2-4 3

Single-Leg DB Hip Thrust N/A 1-2 3

Lower #1
Lengthened Partials
Leg Extension 1-2 3
(Extend Set)

Weighted Static Hold

Standing Calf Raise (30 sec hold in the 1 4
stretch)

Machine Hip Abduction Failure 1-2 3

Lengthened Partials
High-Cable Cuffed Lateral Raise 1 3
(Extend Set)

Lengthened Partials
Deficit Pendlay Row 2-3 3
(Extend Set)

Bottom-Half 45° Incline DB Press N/A 2-3 3

Upper #2
Integrated Partials
1-Arm Lat Pulldown 2 3
(All Sets)

Super-Stretch Reverse Pec Deck Failure 1 3

Lengthened Partials
EZ-Bar Skull Crusher 1 3
(Extend Set)
 DB RDL N/A 2-3 3

Belt Squat N/A 2-4 3

Lower #2 Quad Static Stretch

DB Bulgarian Split Squat 2-3 2
(30 sec)

Bottom-Half Standing Calf Raise Failure 1 4

Machine Hip Adduction Failure 1-2 3

Weak Point Exercise 1 (optional) N/A 1-3 3

Weak Point Exercise 2 (optional) N/A 1-3 3

Bottom-Half Machine Preacher Curl N/A 1 3

Arms & Triceps Diverging Pressdown (Long Rope or 2 Ropes)

Failure 1 3
Weak Points

Inverse DB Zottman Curl Failure 1 2

Close-Grip Pushup (AMRAP) Failure 1 2

Ab Wheel Rollout N/A 1 3

Week 10 Exercise Last-Set Intensity Warm-up Sets Working Sets

Technique

Meadows Incline DB Lateral Raise Failure 1 3

Lengthened Partials
Wide-Grip Lat Pulldown 2-3 3
(Extend Set)

Lengthened Partials
Flat Smith Machine Bench Press 2-3 3
Upper #1 (Extend Set)

Lengthened Partials
Dual-Handle Elbows-Out Cable Row 2 3
(Extend Set)

Bottom-Half Pec Deck Failure 2 2

Seated Super-Bayesian High Cable Curl Failure 1 3

Lengthened Partials
Seated Leg Curl 1-2 3
(Extend Set)

Bottom-Half Hack Squat N/A 2-4 3

Lower #1
 Single-Leg DB Hip Thrust N/A 1-2 3

Lower #1
Lengthened Partials
Leg Extension 1-2 3
(Extend Set)

Weighted Static Hold

Standing Calf Raise (30 sec hold in the 1 4
stretch)

Machine Hip Abduction Failure 1-2 3

Lengthened Partials
High-Cable Cuffed Lateral Raise 1 3
(Extend Set)

Lengthened Partials
Deficit Pendlay Row 2-3 3
(Extend Set)

Bottom-Half 45° Incline DB Press N/A 2-3 3

Upper #2
Integrated Partials
1-Arm Lat Pulldown 2 3
(All Sets)

Super-Stretch Reverse Pec Deck Failure 1 3

Lengthened Partials
EZ-Bar Skull Crusher 1 3
(Extend Set)

DB RDL N/A 2-3 3

Belt Squat N/A 2-4 3

Lower #2 Quad Static Stretch

DB Bulgarian Split Squat 2-3 2
(30 sec)

Bottom-Half Standing Calf Raise Failure 1 4

Machine Hip Adduction Failure 1-2 3

Weak Point Exercise 1 (optional) N/A 1-3 3

Weak Point Exercise 2 (optional) N/A 1-3 3

Bottom-Half Machine Preacher Curl N/A 1 3

Arms & Triceps Diverging Pressdown (Long Rope or 2 Ropes)

Failure 1 3
Weak Points
 Arms &
Weak Points

Inverse DB Zottman Curl Failure 1 2

Close-Grip Pushup (AMRAP) Failure 1 2

Ab Wheel Rollout N/A 1 3

 The Pure Bodybuilding Program - Upper/Lower

when to make an exercise substitution and how to progress through the rep ranges given is explained in The Hypertro

WARM UP PROTOCOL

General Warm-Up
rm the following general warm-up before every workout (should take 5-10 mins max).
ve time by doing some of the dynamic stretches as you do warm-up sets for the first exercise.
Light cardio on machine on your choice of machine (treadmill, stairmaster, elliptical, bike, etc.)
Arm Swings
Arm Circles
Front-to-Back Leg Swings
Side-to-Side Leg Swings
Cable External Rotation (optional)

Exercise-Specific Warm-Up
owing exercise-specific warm-up according to the number of warm-up sets listed in the program
Use ~60% of your planned working
Performweight
a minifor ~6-10 reps
warm-up (or until you feel warm and loose)
pyramid:
~50% of planned working weight for ~6-10 reps
Warm-Up Set #1 = ~45%
~70% of planned working weight for 4-6 reps
Warm-Up Set #2 = ~65%
Warm-Up Set #3 = ~85% of planned working weight for 3-4 reps

WEAK POINTS TABLE

se #1 Options Exercise #2 Options

DB Lateral Raise 1. Reverse Pec Deck
Raise 2. Cable Unilateral Face Pull
r Press 3. Cable Reverse Flye
ons above. Do not do all of Pick one of the options above. Do not do all of them in one day!
1. Pull-Up
2. Machine Pulldown
3. Helms Row
ons above. Do not do all of Pick one of the options above. Do not do all of them in one day!
1. Single-Leg Leg Press
2. DB Bulgarian Split Squat
3. Walking Lunge
ons above. Do not do all of Pick one of the options above. Do not do all of them in one day!
uction 1. DB Bulgarian Split Squat
tion 2. Single-Leg DB Hip Thrust
gh 3. Machine Hip Thrust
ons above. Do not do all of Pick one of the options above. Do not do all of them in one day!
1. Chest Press Machine (incline if upper pecs are lagging, flat if entire chest is lagging)
2. Dumbbell Chest Press (incline if upper pecs are lagging, flat if entire chest is lagging)
3. Deficit Pushup
ons above. Do not do all of Pick one of the options above. Do not do all of them in one day!
eck Curl 1. Head Harness Neck Extension
ck Curl 2. Plate-Loaded Neck Extension
ons above. Do not do all of Pick one of the options above. Do not do all of them in one day!

1. Lying Leg Curl

2. Swiss Ball Leg Curl
 eg Curl 3. Sliding Leg Curl
ons above. Do not do all of Pick one of the options above. Do not do all of them in one day!
ress 1. Single-Leg DB Calf Raise
e 2. Standing Calf Raise
ons above. Do not do all of 3. Calf Raise Machine
Pick one of the options above. Do not do all of them in one day!
1. DB Row
2. Smith Machine Row
3. Meadows Row
ons above. Do not do all of Pick one of the options above. Do not do all of them in one day!
Shrug 1. Barbell Shrug
2. Trap Bar Shrug
3. Smith Machine Shrug
ons above. Do not do all of Pick one of the options above. Do not do all of them in one day!
tick 1. Machine Crunch
2. Cable Crunch
se 3. Swiss Ball Crunch
ons above. Do not do all of Pick one of the options above. Do not do all of them in one day!
dedicated arm day in this program and the biceps will get plenty of indirect work back exercises, adding even more sets
be productive and would most likely fall under the “junk volume” category.

dedicated arm day in this program and the triceps will get plenty of indirect work from pressing, adding even more sets
be productive and would most likely fall under the “junk volume” category.

exion) 1. DB Wrist Curl (Extension)

-Bar Curl 2. Hand Gripper
3. Plate Pinch
ons above. Do not do all of Pick one of the options above. Do not do all of them in one day!

BLOCK 1: 5-WEEK CLIMB PHASE

IMPORTANT NOTE: BLOCK 1 STARTS WITH AN INTRO/DELOAD WEEK BEFORE INCREASING THE VOLUME/INTENSITY
Tracking Load and Reps
Reps Early Set RPE Last Set RPE
Set 1 Set 2 Set 3 Set 4

10-12 ~7-8 ~9

8-10 ~7 ~9

8-10 ~7 ~9

8-10 ~7 ~9

8-10 ~7-8 ~9

12-15 ~7-8 ~9

8-10 ~7-8 ~9

6-8 ~7 ~8
10-12 ~7 ~8

10-12 ~7-8 ~9

15-20 ~7-8 ~9

12-15 ~7-8 ~9
Rest Day
12-15 ~7-8 ~9

8-10 ~7 ~9

10-12 ~7 ~9

8-10 ~7 ~9

10-12 ~7-8 ~9

10-12 ~7-8 ~9

8-10 ~5 ~5-6

8-10 ~7 ~8
10-12 ~7 ~8
10-12 ~7 ~9

10-12 ~7-8 ~9

12-15 ~7-8 ~9

8-12 ~7-8 ~9

8-12 ~7-8 ~9

10-12 ~7-8 ~9

10-12 ~7-8 ~9

12-15 ~7-8 ~9
12-15 ~7-8 ~9

10-20 ~7-8 ~9
Rest Day
Tracking Load and Reps
Reps Early Set RPE Last Set RPE
Set 1 Set 2 Set 3 Set 4

10-12 ~9 10

8-10 ~8-9 ~9-10

8-10 ~8-9 ~9-10

8-10 ~8-9 ~9-10

8-10 ~8-9 10

12-15 ~9 10

8-10 ~8-9 10

6-8 ~7-8 ~8-9

10-12 ~7-8 ~8-9

10-12 ~9 10

15-20 ~9 10

12-15 ~9 10
Rest Day

12-15 ~9 10

8-10 ~8-9 ~9-10

10-12 ~8-9 ~9-10

8-10 ~8-9 ~9-10

10-12 ~9 10

10-12 ~9 10

8-10 ~6 ~6-7

8-10 ~7-8 ~8-9

10-12 ~8-9 ~9-10

10-12 ~9 ~9-10

10-12 ~9 10

12-15 ~9 10

8-12 ~9 ~9-10

8-12 ~9 ~9-10

10-12 ~9 10

10-12 ~9 10

12-15 ~9 10

12-15 ~9 10

10-20 ~9 ~9-10
Rest Day
Tracking Load and Reps
Reps Early Set RPE Last Set RPE
Set 1 Set 2 Set 3 Set 4

10-12 ~9 10
8-10 ~8-9 ~9-10

8-10 ~8-9 ~9-10

8-10 ~8-9 ~9-10

8-10 ~8-9 10

12-15 ~9 10

8-10 ~8-9 10

6-8 ~7-8 ~8-9

10-12 ~7-8 ~8-9

10-12 ~9 10

15-20 ~9 10

12-15 ~9 10
Rest Day

12-15 ~9 10

8-10 ~8-9 ~9-10

10-12 ~8-9 ~9-10

8-10 ~8-9 ~9-10

10-12 ~9 10
10-12 ~9 10

8-10 ~6 ~6-7

8-10 ~7-8 ~8-9

10-12 ~8-9 ~9-10

10-12 ~9 ~9-10

10-12 ~9 10

12-15 ~9 10

8-12 ~9 ~9-10

8-12 ~9 ~9-10

10-12 ~9 10

10-12 ~9 10

12-15 ~9 10

12-15 ~9 10

10-20 ~9 ~9-10
Rest Day
Tracking Load and Reps
Reps Early Set RPE Last Set RPE
Set 1 Set 2 Set 3 Set 4

10-12 ~9 10

8-10 ~8-9 ~9-10

8-10 ~8-9 ~9-10

8-10 ~8-9 ~9-10

8-10 ~8-9 10
12-15 ~9 10

8-10 ~8-9 10

6-8 ~7-8 ~8-9

10-12 ~7-8 ~8-9

10-12 ~9 10

15-20 ~9 10

12-15 ~9 10
Rest Day

12-15 ~9 10

8-10 ~8-9 ~9-10

10-12 ~8-9 ~9-10

8-10 ~8-9 ~9-10

10-12 ~9 10

10-12 ~9 10

8-10 ~6 ~6-7

8-10 ~7-8 ~8-9

10-12 ~8-9 ~9-10

10-12 ~9 ~9-10
10-12 ~9 10

12-15 ~9 10

8-12 ~9 ~9-10

8-12 ~9 ~9-10

10-12 ~9 10

10-12 ~9 10

12-15 ~9 10

12-15 ~9 10

10-20 ~9 ~9-10
Rest Day
Tracking Load and Reps
Reps Early Set RPE Last Set RPE
Set 1 Set 2 Set 3 Set 4

10-12 ~9 10

8-10 ~8-9 ~9-10

8-10 ~8-9 ~9-10

8-10 ~8-9 ~9-10

8-10 ~8-9 10

12-15 ~9 10

8-10 ~8-9 10

6-8 ~7-8 ~8-9

10-12 ~7-8 ~8-9

10-12 ~9 10

15-20 ~9 10

12-15 ~9 10
Rest Day

12-15 ~9 10

8-10 ~8-9 ~9-10

10-12 ~8-9 ~9-10

8-10 ~8-9 ~9-10

10-12 ~9 10

10-12 ~9 10

8-10 ~6 ~6-7

8-10 ~7-8 ~8-9

10-12 ~8-9 ~9-10

10-12 ~9 ~9-10

10-12 ~9 10

12-15 ~9 10

8-12 ~9 ~9-10

8-12 ~9 ~9-10

10-12 ~9 10

10-12 ~9 10
 12-15 ~9 10

12-15 ~9 10

10-20 ~9 ~9-10
Rest Day
BLOCK 2: 5-WEEK GRIND PHASE
IMPORTANT NOTE: BLOCK 2 STARTS WITH AN INTRO/DELOAD WEEK BEFORE INCREASING THE VOLUME/INTENSI
Tracking Load and Reps
Reps Early Set RPE Last Set RPE
Set 1 Set 2 Set 3 Set 4

12-15 ~7-8 ~9

10-12 ~7 ~9

10-12 ~7 ~9

10-12 ~7 ~9

8-10 ~7-8 ~9

10-12 ~7-8 ~9

10-12 ~7-8 ~9

8-10 ~7 ~8

8-10 ~7 ~8

8-10 ~7-8 ~9

12-15 ~7-8 ~9

10-12 ~7-8 ~9
Rest Day
10-12 ~7-8 ~9

10-12 ~7 ~9

8-10 ~7 ~9

10-12 ~7 ~9

12-15 ~7-8 ~9
12-15 ~7-8 ~9

10-12 ~5 ~5-6

6-8 ~7 ~8

6-8 ~7 ~8

12-15 ~7-8 ~9

10-12 ~7-8 ~9

8-12 ~7-8 ~9

8-12 ~7-8 ~9

10-12 ~7-8 ~9

10-12 ~7-8 ~9

12-15 ~7-8 ~9

AMRAP ~7-8 ~9

12-15 ~7-8 ~9

Rest Day
Tracking Load and Reps
Reps Early Set RPE Last Set RPE
Set 1 Set 2 Set 3 Set 4

12-15 ~9 10

10-12 ~8-9 ~9-10

10-12 ~8-9 ~9-10

10-12 ~8-9 ~9-10

8-10 ~8-9 10

10-12 ~9 10
10-12 ~8-9 10

8-10 ~7-8 ~8-9

8-10 ~7-8 ~8-9

8-10 ~9 10

12-15 ~9 10

10-12 ~9 10
Rest Day

10-12 ~9 10

10-12 ~8-9 ~9-10

8-10 ~8-9 ~9-10

10-12 ~8-9 ~9-10

12-15 ~9 10

12-15 ~9 10

10-12 ~6 ~6-7

6-8 ~7-8 ~8-9

6-8 ~8-9 ~9-10

12-15 ~9 10

10-12 ~9 10

8-12 ~9 ~9-10
 8-12 ~9 ~9-10

10-12 ~9 10

10-12 ~9 10

12-15 ~9 10

AMRAP ~9 10

12-15 ~9 ~9-10

Rest Day
Tracking Load and Reps
Reps Early Set RPE Last Set RPE
Set 1 Set 2 Set 3 Set 4

12-15 ~9 10

10-12 ~8-9 ~9-10

10-12 ~8-9 ~9-10

10-12 ~8-9 ~9-10

8-10 ~8-9 10

10-12 ~9 10

10-12 ~8-9 10

8-10 ~7-8 ~8-9

8-10 ~7-8 ~8-9

8-10 ~9 10

12-15 ~9 10

10-12 ~9 10
Rest Day
10-12 ~9 10

10-12 ~8-9 ~9-10

8-10 ~8-9 ~9-10

10-12 ~8-9 ~9-10

12-15 ~9 10

12-15 ~9 10

10-12 ~6 ~6-7

6-8 ~7-8 ~8-9

6-8 ~8-9 ~9-10

12-15 ~9 10

10-12 ~9 10

8-12 ~9 ~9-10

8-12 ~9 ~9-10

10-12 ~9 10

10-12 ~9 10

12-15 ~9 10

AMRAP ~9 10

12-15 ~9 ~9-10

Rest Day
Tracking Load and Reps
Reps Early Set RPE Last Set RPE
Set 1 Set 2 Set 3 Set 4

12-15 ~9 10
10-12 ~8-9 ~9-10

10-12 ~8-9 ~9-10

10-12 ~8-9 ~9-10

8-10 ~8-9 10

10-12 ~9 10

10-12 ~8-9 10

8-10 ~7-8 ~8-9

8-10 ~7-8 ~8-9

8-10 ~9 10

12-15 ~9 10

10-12 ~9 10
Rest Day

10-12 ~9 10

10-12 ~8-9 ~9-10

8-10 ~8-9 ~9-10

10-12 ~8-9 ~9-10

12-15 ~9 10

12-15 ~9 10
10-12 ~6 ~6-7

6-8 ~7-8 ~8-9

6-8 ~8-9 ~9-10

12-15 ~9 10

10-12 ~9 10

8-12 ~9 ~9-10

8-12 ~9 ~9-10

10-12 ~9 10

10-12 ~9 10

12-15 ~9 10

AMRAP ~9 10

12-15 ~9 ~9-10

Rest Day
Tracking Load and Reps
Reps Early Set RPE Last Set RPE
Set 1 Set 2 Set 3 Set 4

12-15 ~9 10

10-12 ~8-9 ~9-10

10-12 ~8-9 ~9-10

10-12 ~8-9 ~9-10

8-10 ~8-9 10

10-12 ~9 10

10-12 ~8-9 10

8-10 ~7-8 ~8-9

8-10 ~7-8 ~8-9

8-10 ~9 10

12-15 ~9 10

10-12 ~9 10
Rest Day

10-12 ~9 10

10-12 ~8-9 ~9-10

8-10 ~8-9 ~9-10

10-12 ~8-9 ~9-10

12-15 ~9 10

12-15 ~9 10

10-12 ~6 ~6-7

6-8 ~7-8 ~8-9

6-8 ~8-9 ~9-10

12-15 ~9 10

10-12 ~9 10

8-12 ~9 ~9-10

8-12 ~9 ~9-10

10-12 ~9 10

10-12 ~9 10
12-15 ~9 10

AMRAP ~9 10

12-15 ~9 ~9-10

Rest Day
wer

xplained in The Hypertrophy Handbook. Give it a full read before starting your first workout! Let's crush it!!
ASE
THE VOLUME/INTENSITY FOR THE REMAINING 4 WEEKS
Rest Substitution Option 1 Substitution Option 2

~1-2 min Cuffed Behind-The-Back

DBLateral
LateralRaise
Raise

~2-3 min Wide-Grip Machine Pulldown

Wide-Grip Lat Pulldown

~3-5 min Flat DB Bench PressBarbell Bench Press

~2-3 min Chest-Supported T-Bar

Chest-Supported
Row Incline DB Row

~2-3 min Bottom-Half DB Flye Bottom-Half Pec Deck

~1-2 min Bayesian Cable CurlIncline DB Stretch Curl

~1-2 min Lying Leg Curl Nordic Ham Curl

~3-5 min Bottom-Half DB Bulgarian

High-Bar
SplitBack
Squat
Squat
~2-3 min Single-Leg DB Hip Thrust DB RDL

~1-2 min Reverse Nordic Sissy Squat

~1-2 min Leg Press Calf Press Seated Calf Raise

~1-2 min Cable Hip Abduction Lateral Band Walk

~1-2 min High-Cable Lateral Raise

DB Lateral Raise

~3-4 min Pendlay Deficit Row Helms Row

~2-3 min Bottom-Half 45° Incline

Bottom-Half
Smith Machine
45° Incline
PressBarbell Press

~2-3 min Neutral-Grip Pullup Cross-Body Lat Pull-Around

~1-2 min Bent-Over Reverse DB

Cable
FlyeReverse Flye

~1-2 min Overhead Cable Triceps

DBExtension
Skull Crusher
(Bar)

~3-5 min DB RDL Deadlift

~3-5 min Single-Leg Leg PressHigh-Bar Back Squat

~2-3 min DB Reverse Lunge DB Walking Lunge
~1-2 min Smith Machine GoodGood
Morning
Morning(Light Weight)

~1-2 min Seated Calf Raise Donkey Calf Raise

~1-2 min Cable Hip AdductionCopenhagen Hip Adduction

~1-3 min

~1-3 min

~1-2 min EZ-Bar Curl DB Curl

~1-2 min DB Skull Crusher Overhead Cable Triceps Extension (Rope)

~1-2 min Bottom-Half BayesianIncline

CableDB
Curl
Stretch-Curl
~1-2 min Triceps Pressdown (Rope)
DB Triceps Kickback

~1-2 min Machine Crunch Cable Crunch

Rest Substitution Option 1 Substitution Option 2

~1-2 min Cuffed Behind-The-Back

DBLateral
LateralRaise
Raise

~2-3 min Wide-Grip Machine Pulldown

Wide-Grip Lat Pulldown

~3-5 min Flat DB Bench PressBarbell Bench Press

~2-3 min Chest-Supported T-Bar

Chest-Supported
Row Incline DB Row

~2-3 min Bottom-Half DB Flye Bottom-Half Pec Deck

~1-2 min Bayesian Cable CurlIncline DB Stretch Curl

~1-2 min Lying Leg Curl Nordic Ham Curl

~3-5 min Bottom-Half DB Bulgarian

High-Bar
SplitBack
Squat
Squat

~2-3 min Single-Leg DB Hip Thrust DB RDL

~1-2 min Reverse Nordic Sissy Squat

~1-2 min Leg Press Calf Press Seated Calf Raise

~1-2 min Cable Hip Abduction Lateral Band Walk

~1-2 min High-Cable Lateral Raise

DB Lateral Raise

~3-4 min Pendlay Deficit Row Helms Row

~2-3 min Bottom-Half 45° Incline
Bottom-Half
Smith Machine
45° Incline
PressBarbell Press

~2-3 min Neutral-Grip Pullup Cross-Body Lat Pull-Around

~1-2 min Bent-Over Reverse DB

Cable
FlyeReverse Flye

~1-2 min Overhead Cable Triceps

DBExtension
Skull Crusher
(Bar)

~3-5 min DB RDL Deadlift

~3-5 min Single-Leg Leg PressHigh-Bar Back Squat

~2-3 min DB Reverse Lunge DB Walking Lunge

~1-2 min Smith Machine GoodGood

Morning
Morning(Light Weight)

~1-2 min Seated Calf Raise Donkey Calf Raise

~1-2 min Cable Hip AdductionCopenhagen Hip Adduction

~1-3 min

~1-3 min

~1-2 min EZ-Bar Curl DB Curl

~1-2 min DB Skull Crusher Overhead Cable Triceps Extension (Rope)

~1-2 min Bottom-Half BayesianIncline

CableDB
Curl
Stretch-Curl

~1-2 min Triceps Pressdown (Rope)

DB Triceps Kickback

~1-2 min Machine Crunch Cable Crunch

Rest Substitution Option 1 Substitution Option 2

~1-2 min Cuffed Behind-The-Back

DBLateral
LateralRaise
Raise
~2-3 min Wide-Grip Machine Pulldown
Wide-Grip Lat Pulldown

~3-5 min Flat DB Bench PressBarbell Bench Press

~2-3 min Chest-Supported T-Bar

Chest-Supported
Row Incline DB Row

~2-3 min Bottom-Half DB Flye Bottom-Half Pec Deck

~1-2 min Bayesian Cable CurlIncline DB Stretch Curl

~1-2 min Lying Leg Curl Nordic Ham Curl

~3-5 min Bottom-Half DB Bulgarian

High-Bar
SplitBack
Squat
Squat

~2-3 min Single-Leg DB Hip Thrust DB RDL

~1-2 min Reverse Nordic Sissy Squat

~1-2 min Leg Press Calf Press Seated Calf Raise

~1-2 min Cable Hip Abduction Lateral Band Walk

~1-2 min High-Cable Lateral Raise

DB Lateral Raise

~3-4 min Pendlay Deficit Row Helms Row

~2-3 min Bottom-Half 45° Incline

Bottom-Half
Smith Machine
45° Incline
PressBarbell Press

~2-3 min Neutral-Grip Pullup Cross-Body Lat Pull-Around

~1-2 min Bent-Over Reverse DB

Cable
FlyeReverse Flye
~1-2 min Overhead Cable Triceps
DBExtension
Skull Crusher
(Bar)

~3-5 min DB RDL Deadlift

~3-5 min Single-Leg Leg PressHigh-Bar Back Squat

~2-3 min DB Reverse Lunge DB Walking Lunge

~1-2 min Smith Machine GoodGood

Morning
Morning(Light Weight)

~1-2 min Seated Calf Raise Donkey Calf Raise

~1-2 min Cable Hip AdductionCopenhagen Hip Adduction

~1-3 min

~1-3 min

~1-2 min EZ-Bar Curl DB Curl

~1-2 min DB Skull Crusher Overhead Cable Triceps Extension (Rope)

~1-2 min Bottom-Half BayesianIncline

CableDB
Curl
Stretch-Curl

~1-2 min Triceps Pressdown (Rope)

DB Triceps Kickback

~1-2 min Machine Crunch Cable Crunch

Rest Substitution Option 1 Substitution Option 2

~1-2 min Cuffed Behind-The-Back

DBLateral
LateralRaise
Raise

~2-3 min Wide-Grip Machine Pulldown

Wide-Grip Lat Pulldown

~3-5 min Flat DB Bench PressBarbell Bench Press

~2-3 min Chest-Supported T-Bar

Chest-Supported
Row Incline DB Row

~2-3 min Bottom-Half DB Flye Bottom-Half Pec Deck

~1-2 min Bayesian Cable CurlIncline DB Stretch Curl

~1-2 min Lying Leg Curl Nordic Ham Curl

~3-5 min Bottom-Half DB Bulgarian

High-Bar
SplitBack
Squat
Squat

~2-3 min Single-Leg DB Hip Thrust DB RDL

~1-2 min Reverse Nordic Sissy Squat

~1-2 min Leg Press Calf Press Seated Calf Raise

~1-2 min Cable Hip Abduction Lateral Band Walk

~1-2 min High-Cable Lateral Raise

DB Lateral Raise

~3-4 min Pendlay Deficit Row Helms Row

~2-3 min Bottom-Half 45° Incline

Bottom-Half
Smith Machine
45° Incline
PressBarbell Press

~2-3 min Neutral-Grip Pullup Cross-Body Lat Pull-Around

~1-2 min Bent-Over Reverse DB

Cable
FlyeReverse Flye

~1-2 min Overhead Cable Triceps

DBExtension
Skull Crusher
(Bar)

~3-5 min DB RDL Deadlift

~3-5 min Single-Leg Leg PressHigh-Bar Back Squat

~2-3 min DB Reverse Lunge DB Walking Lunge

~1-2 min Smith Machine GoodGood

Morning
Morning(Light Weight)
~1-2 min Seated Calf Raise Donkey Calf Raise

~1-2 min Cable Hip AdductionCopenhagen Hip Adduction

~1-3 min

~1-3 min

~1-2 min EZ-Bar Curl DB Curl

~1-2 min DB Skull Crusher Overhead Cable Triceps Extension (Rope)

~1-2 min Bottom-Half BayesianIncline

CableDB
Curl
Stretch-Curl

~1-2 min Triceps Pressdown (Rope)

DB Triceps Kickback

~1-2 min Machine Crunch Cable Crunch

Rest Substitution Option 1 Substitution Option 2

~1-2 min Cuffed Behind-The-Back

DBLateral
LateralRaise
Raise

~2-3 min Wide-Grip Machine Pulldown

Wide-Grip Lat Pulldown

~3-5 min Flat DB Bench PressBarbell Bench Press

~2-3 min Chest-Supported T-Bar

Chest-Supported
Row Incline DB Row

~2-3 min Bottom-Half DB Flye Bottom-Half Pec Deck

~1-2 min Bayesian Cable CurlIncline DB Stretch Curl

~1-2 min Lying Leg Curl Nordic Ham Curl

~3-5 min Bottom-Half DB Bulgarian

High-Bar
SplitBack
Squat
Squat

~2-3 min Single-Leg DB Hip Thrust DB RDL

~1-2 min Reverse Nordic Sissy Squat

~1-2 min Leg Press Calf Press Seated Calf Raise

~1-2 min Cable Hip Abduction Lateral Band Walk

~1-2 min High-Cable Lateral Raise

DB Lateral Raise

~3-4 min Pendlay Deficit Row Helms Row

~2-3 min Bottom-Half 45° Incline

Bottom-Half
Smith Machine
45° Incline
PressBarbell Press

~2-3 min Neutral-Grip Pullup Cross-Body Lat Pull-Around

~1-2 min Bent-Over Reverse DB

Cable
FlyeReverse Flye

~1-2 min Overhead Cable Triceps

DBExtension
Skull Crusher
(Bar)

~3-5 min DB RDL Deadlift

~3-5 min Single-Leg Leg PressHigh-Bar Back Squat

~2-3 min DB Reverse Lunge DB Walking Lunge

~1-2 min Smith Machine GoodGood

Morning
Morning(Light Weight)

~1-2 min Seated Calf Raise Donkey Calf Raise

~1-2 min Cable Hip AdductionCopenhagen Hip Adduction

~1-3 min

~1-3 min

~1-2 min EZ-Bar Curl DB Curl

~1-2 min DB Skull Crusher Overhead Cable Triceps Extension (Rope)

 ~1-2 min Bottom-Half BayesianIncline
CableDB
Curl
Stretch-Curl

~1-2 min Triceps Pressdown (Rope)

DB Triceps Kickback

~1-2 min Machine Crunch Cable Crunch

HASE
NG THE VOLUME/INTENSITY FOR THE FINAL 4 WEEKS
Rest Substitution Option 1 Substitution Option 2

~1-2 min Cuffed Behind-The-Back

DBLateral
LateralRaise
Raise

~2-3 min Wide-Grip Pull-Up Wide-Grip Machine Pulldown

~3-5 min Flat DB Bench PressBarbell Bench Press

~2-3 min Arm-Out Single-Arm Chest-Supported

DB Row Machine Row

~2-3 min Bottom-Half DB Flye Bottom-Half Seated Cable Flye

~1-2 min Bayesian Cable CurlIncline DB Stretch Curl

~1-2 min Lying Leg Curl Nordic Ham Curl

~3-5 min Bottom-Half DB Bulgarian

High-Bar
SplitBack
Squat
Squat

~2-3 min Glute-Ham Raise Reverse Hyper

~1-2 min Reverse Nordic Sissy Squat

~1-2 min Leg Press Calf Press Seated Calf Raise

~1-2 min Cable Hip Abduction Lateral Band Walk

~1-2 min High-Cable Lateral Raise

DB Lateral Raise

~3-4 min Smith Machine Deficit RowDB Row

~2-3 min Bottom-Half 45° Incline

Bottom-Half
Smith Machine
45° Incline
PressBarbell Press

~1-2 min Neutral-Grip Pull-Up Neutral-Grip Lat Pulldown

~1-2 min Bent-Over Reverse DB

Cable
FlyeReverse Flye
~1-2 min DB Skull Crusher Katana Triceps Extension

~3-5 min Barbell RDL Deadlift

~3-5 min Leg Press Front Squat

~2-3 min DB Static Lunge Smith Machine Reverse Lunge

~1-2 min Seated Calf Raise Donkey Calf Raise

~1-2 min Cable Hip AdductionCopenhagen Hip Adduction

~1-3 min

~1-3 min

~1-2 min Bottom-Half EZ-Bar Preacher

Bottom-Half
CurlDB Preacher Curl

~1-2 min Triceps Pressdown (Rope)

DB Triceps Kickback

~1-2 min DB Hammer Curl Reverse-Grip DB Curl

~1-2 min Diamond Pushup Bodyweight Dip

~1-2 min Swiss Ball Rollout Long-Lever Plank

Rest Substitution Option 1 Substitution Option 2

~1-2 min Cuffed Behind-The-Back

DBLateral
LateralRaise
Raise

~2-3 min Wide-Grip Pull-Up Wide-Grip Machine Pulldown

~3-5 min Flat DB Bench PressBarbell Bench Press

~2-3 min Arm-Out Single-Arm Chest-Supported

DB Row Machine Row

~2-3 min Bottom-Half DB Flye Bottom-Half Seated Cable Flye

~1-2 min Bayesian Cable CurlIncline DB Stretch Curl

~1-2 min Lying Leg Curl Nordic Ham Curl

~3-5 min Bottom-Half DB Bulgarian

High-Bar
SplitBack
Squat
Squat

~2-3 min Glute-Ham Raise Reverse Hyper

~1-2 min Reverse Nordic Sissy Squat

~1-2 min Leg Press Calf Press Seated Calf Raise

~1-2 min Cable Hip Abduction Lateral Band Walk

~1-2 min High-Cable Lateral Raise

DB Lateral Raise

~3-4 min Smith Machine Deficit RowDB Row

~2-3 min Bottom-Half 45° Incline

Bottom-Half
Smith Machine
45° Incline
PressBarbell Press

~1-2 min Neutral-Grip Pull-Up Neutral-Grip Lat Pulldown

~1-2 min Bent-Over Reverse DB

Cable
FlyeReverse Flye

~1-2 min DB Skull Crusher Katana Triceps Extension

~3-5 min Barbell RDL Deadlift

~3-5 min Leg Press Front Squat

~2-3 min DB Static Lunge Smith Machine Reverse Lunge

~1-2 min Seated Calf Raise Donkey Calf Raise

~1-2 min Cable Hip AdductionCopenhagen Hip Adduction

~1-3 min
~1-3 min

~1-2 min Bottom-Half EZ-Bar Preacher

Bottom-Half
CurlDB Preacher Curl

~1-2 min Triceps Pressdown (Rope)

DB Triceps Kickback

~1-2 min DB Hammer Curl Reverse-Grip DB Curl

~1-2 min Diamond Pushup Bodyweight Dip

~1-2 min Swiss Ball Rollout Long-Lever Plank

Rest Substitution Option 1 Substitution Option 2

~1-2 min Cuffed Behind-The-Back

DBLateral
LateralRaise
Raise

~2-3 min Wide-Grip Pull-Up Wide-Grip Machine Pulldown

~3-5 min Flat DB Bench PressBarbell Bench Press

~2-3 min Arm-Out Single-Arm Chest-Supported

DB Row Machine Row

~2-3 min Bottom-Half DB Flye Bottom-Half Seated Cable Flye

~1-2 min Bayesian Cable CurlIncline DB Stretch Curl

~1-2 min Lying Leg Curl Nordic Ham Curl

~3-5 min Bottom-Half DB Bulgarian

High-Bar
SplitBack
Squat
Squat

~2-3 min Glute-Ham Raise Reverse Hyper

~1-2 min Reverse Nordic Sissy Squat

~1-2 min Leg Press Calf Press Seated Calf Raise

~1-2 min Cable Hip Abduction Lateral Band Walk

~1-2 min High-Cable Lateral Raise
DB Lateral Raise

~3-4 min Smith Machine Deficit RowDB Row

~2-3 min Bottom-Half 45° Incline

Bottom-Half
Smith Machine
45° Incline
PressBarbell Press

~1-2 min Neutral-Grip Pull-Up Neutral-Grip Lat Pulldown

~1-2 min Bent-Over Reverse DB

Cable
FlyeReverse Flye

~1-2 min DB Skull Crusher Katana Triceps Extension

~3-5 min Barbell RDL Deadlift

~3-5 min Leg Press Front Squat

~2-3 min DB Static Lunge Smith Machine Reverse Lunge

~1-2 min Seated Calf Raise Donkey Calf Raise

~1-2 min Cable Hip AdductionCopenhagen Hip Adduction

~1-3 min

~1-3 min

~1-2 min Bottom-Half EZ-Bar Preacher

Bottom-Half
CurlDB Preacher Curl

~1-2 min Triceps Pressdown (Rope)

DB Triceps Kickback

~1-2 min DB Hammer Curl Reverse-Grip DB Curl

~1-2 min Diamond Pushup Bodyweight Dip

~1-2 min Swiss Ball Rollout Long-Lever Plank

Rest Substitution Option 1 Substitution Option 2

~1-2 min Cuffed Behind-The-Back

DBLateral
LateralRaise
Raise
~2-3 min Wide-Grip Pull-Up Wide-Grip Machine Pulldown

~3-5 min Flat DB Bench PressBarbell Bench Press

~2-3 min Arm-Out Single-Arm Chest-Supported

DB Row Machine Row

~2-3 min Bottom-Half DB Flye Bottom-Half Seated Cable Flye

~1-2 min Bayesian Cable CurlIncline DB Stretch Curl

~1-2 min Lying Leg Curl Nordic Ham Curl

~3-5 min Bottom-Half DB Bulgarian

High-Bar
SplitBack
Squat
Squat

~2-3 min Glute-Ham Raise Reverse Hyper

~1-2 min Reverse Nordic Sissy Squat

~1-2 min Leg Press Calf Press Seated Calf Raise

~1-2 min Cable Hip Abduction Lateral Band Walk

~1-2 min High-Cable Lateral Raise

DB Lateral Raise

~3-4 min Smith Machine Deficit RowDB Row

~2-3 min Bottom-Half 45° Incline

Bottom-Half
Smith Machine
45° Incline
PressBarbell Press

~1-2 min Neutral-Grip Pull-Up Neutral-Grip Lat Pulldown

~1-2 min Bent-Over Reverse DB

Cable
FlyeReverse Flye

~1-2 min DB Skull Crusher Katana Triceps Extension

~3-5 min Barbell RDL Deadlift

~3-5 min Leg Press Front Squat

~2-3 min DB Static Lunge Smith Machine Reverse Lunge

~1-2 min Seated Calf Raise Donkey Calf Raise

~1-2 min Cable Hip AdductionCopenhagen Hip Adduction

~1-3 min

~1-3 min

~1-2 min Bottom-Half EZ-Bar Preacher

Bottom-Half
CurlDB Preacher Curl

~1-2 min Triceps Pressdown (Rope)

DB Triceps Kickback

~1-2 min DB Hammer Curl Reverse-Grip DB Curl

~1-2 min Diamond Pushup Bodyweight Dip

~1-2 min Swiss Ball Rollout Long-Lever Plank

Rest Substitution Option 1 Substitution Option 2

~1-2 min Cuffed Behind-The-Back

DBLateral
LateralRaise
Raise

~2-3 min Wide-Grip Pull-Up Wide-Grip Machine Pulldown

~3-5 min Flat DB Bench PressBarbell Bench Press

~2-3 min Arm-Out Single-Arm Chest-Supported

DB Row Machine Row

~2-3 min Bottom-Half DB Flye Bottom-Half Seated Cable Flye

~1-2 min Bayesian Cable CurlIncline DB Stretch Curl

~1-2 min Lying Leg Curl Nordic Ham Curl

~3-5 min Bottom-Half DB Bulgarian

High-Bar
SplitBack
Squat
Squat
~2-3 min Glute-Ham Raise Reverse Hyper

~1-2 min Reverse Nordic Sissy Squat

~1-2 min Leg Press Calf Press Seated Calf Raise

~1-2 min Cable Hip Abduction Lateral Band Walk

~1-2 min High-Cable Lateral Raise

DB Lateral Raise

~3-4 min Smith Machine Deficit RowDB Row

~2-3 min Bottom-Half 45° Incline

Bottom-Half
Smith Machine
45° Incline
PressBarbell Press

~1-2 min Neutral-Grip Pull-Up Neutral-Grip Lat Pulldown

~1-2 min Bent-Over Reverse DB

Cable
FlyeReverse Flye

~1-2 min DB Skull Crusher Katana Triceps Extension

~3-5 min Barbell RDL Deadlift

~3-5 min Leg Press Front Squat

~2-3 min DB Static Lunge Smith Machine Reverse Lunge

~1-2 min Seated Calf Raise Donkey Calf Raise

~1-2 min Cable Hip AdductionCopenhagen Hip Adduction

~1-3 min

~1-3 min

~1-2 min Bottom-Half EZ-Bar Preacher

Bottom-Half
CurlDB Preacher Curl

~1-2 min Triceps Pressdown (Rope)

DB Triceps Kickback
~1-2 min DB Hammer Curl Reverse-Grip DB Curl

~1-2 min Diamond Pushup Bodyweight Dip

~1-2 min Swiss Ball Rollout Long-Lever Plank

full read before starting your first workout! Let's crush it!!
EKS
Notes

Lie down on your side on a ~30° bench. Start with the DB in front of you, raise the DB to parallel to
the floor and lower the DB behind you, feeling a deep stretch in your delts, then reverse this motion
(2 reps have now been completed). No pausing between reps.
1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats pulling apart on the way
down. Slight 0.5-1 second pause at the bottom, then lift your chest up and drive your elbows down as
you lift yourself up. Don't be afraid to use assistance. Add weight if needed. Keep the form tight and
controlled!

1 second pause on the chest while maintaining tension on the chest.

Set the chest pad up so you get a deep stretch on each rep.
All reps and sets are to be performed in the bottom half of the ROM. Focus on feeling a deep stretch
in your pecs at the bottom of each rep.
Set up the cable at hand height and feel a deep stretch on each rep. Curl until the handle reaches the
bench.

Lean forward over the machine to get a maximum stretch in your hamstrings.
All reps and sets are to be performed in the bottom half of the ROM. Once you are under the bar, set
up your feet as you would a normal squat and then bring them forward ~3-6 inches. This will cause
you to lean back into the bar slightly, allowing for a more upright squat, while also placing more
tension on the quads. If your heels are raising at the bottom, you may need to bring your feet more
forward. If your feet feel like they are slipping or your lower back is rounding at the bottom, try
bringing your feet back a bit.
 Cut out the top ~25% of the ROM, where there will be minimal tension on the hamstrings. Squeeze
your hamstrings to pull yourself up!
Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you
can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on
the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about
rolling your ankle back and forth on the balls of your feet.
If possible, use pads to increase the range of motion on the machine. Lean forward and grab onto the
machine rails to stretch the glutes further.

Focus on squeezing your lateral delt to move the weight.

Focus on getting a big stretch and touch your stomach/chest on each rep!

All reps and sets are to be performed in the bottom half of the ROM. 1 second pause on the chest on
each rep while maintaining tension on the pecs.

Do these pulldowns with the handle more out in front of you, more like a cross between pullover and
a pulldown. Focus on feeling your lats working more than the weight you're using. On all sets,
alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the
stretched/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target
reps (partial reps count towards the rep count).
Face side on to the machine and pull your arm across your body to pre-stretch your rear delt. Do
reverse flyes 1 arm at a time. Start with your weaker arm.
Flare your elbows out at about 45° and keep your elbows locked in place as you complete the
extensions.

The RPE is intentionally low here because these will cause a lot of muscle damage. Don't be tempted
to go too heavy. To keep tension on the hamstrings, stop about 75% of the way to full lockout on
each rep (i.e. stay in the bottom 3/4 of the range of motion).
Feet lower on the platform for more quad focus. Get as deep as you can without excessive back
rounding. Control the negative and do a slight pause at the bottom of each rep.
Minimize contribution from the back leg. Mind-muscle connection with your glutes here!
Squeeze your glutes hard at the top of each rep. Slow controlled reps on the way down, followed by
an explosive positive.
All reps and sets are to be performed in the bottom half of the ROM. 1-2 second pause at the bottom
of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on
the balls of your feet.
Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front!
Push them hard!

Decide on your weak point using The Weak Point Table in your Hypertrophy Handbook. Perform
ONE of the exercises listed under Exercise 1 for the sets and reps provided here.
If your weak point is feeling recovered (not sore or fatigued) then feel free to hit Exercise 2. If your
weak point is feeling tired or sore, do not perform the second weak point exercise this week.
Set up the cable at the lowest position. Maintain constant tension on the biceps. Slow, controlled
reps!
Feel a nasty stretch on the triceps throughout the entire negative. Pause for 1 second in the stretch
part of each rep.

All reps and sets are to be performed in the bottom half of the ROM. Keep your upper back planted
against the bench. Go light on these and focus on feeling your biceps pull and squeeze.
 Focus on squeezing your triceps to move the weight
Allow your lower back to round as you curl your legs up. 10-20 reps is a broad range on purpose: just
go until you hit RPE 9-10 (0-1 reps shy of failure) with controlled form.

Notes

Lie down on your side on a ~30° bench. Start with the DB in front of you, raise the DB to parallel to
the floor and lower the DB behind you, feeling a deep stretch in your delts, then reverse this motion
(2 reps have now been completed). No pausing between reps.
1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats pulling apart on the way
down. Slight 0.5-1 second pause at the bottom, then lift your chest up and drive your elbows down as
you lift yourself up. Don't be afraid to use assistance. Add weight if needed. Keep the form tight and
controlled! Once you hit the Last Set RPE on the final set, switch to partial reps. These should be the
bottom half of the ROM. Stop once you have 0-1 half reps left in the tank.
1 second pause on the chest while maintaining tension on the chest. Once you hit the Last Set RPE
on the final set, switch to partial reps. These should be the bottom half of the ROM. Stop once you
have 0-1 half reps left in the tank.
Set the chest pad up so you get a deep stretch on each rep. Once you hit the Last Set RPE on the
final set, switch to partial reps. These should be the bottom half of the ROM. Stop once you have 0-1
half reps left in the tank.
All reps and sets are to be performed in the bottom half of the ROM. Focus on feeling a deep stretch
in your pecs at the bottom of each rep.
Set up the cable at hand height and feel a deep stretch on each rep. Curl until the handle reaches the
bench.

Lean forward over the machine to get a maximum stretch in your hamstrings. Once you hit failure on
the final set, continue with lengthened partials in the top half of the ROM, until you can no longer
achieve a full half rep.
All reps and sets are to be performed in the bottom half of the ROM. Once you are under the bar, set
up your feet as you would a normal squat and then bring them forward ~3-6 inches. This will cause
you to lean back into the bar slightly, allowing for a more upright squat, while also placing more
tension on the quads. If your heels are raising at the bottom, you may need to bring your feet more
forward. If your feet feel like they are slipping or your lower back is rounding at the bottom, try
bringing your feet back a bit.
Cut out the top ~25% of the ROM, where there will be minimal tension on the hamstrings. Squeeze
your hamstrings to pull yourself up!
Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you
can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on
the negative. Once you hit failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.
1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about
rolling your ankle back and forth on the balls of your feet. For the weighted static hold, after the final
rep of the final set, rather than reracking the weight immediately, pause at the very bottom of the
ROM (with full tension still on the calves) and maintain this hold for 30 seconds.
If possible, use pads to increase the range of motion on the machine. Lean forward and grab onto the
machine rails to stretch the glutes further.

Focus on squeezing your lateral delt to move the weight. Once you hit failure on the final set,
continue with lengthened partials in the bottom half of the ROM, until you can no longer achieve a full
half rep.
Focus on getting a big stretch and touch your stomach/chest on each rep! Once you hit the Last Set
RPE on the final set, switch to partial reps. These should be the bottom half of the ROM. Stop once
you have 0-1 half reps left in the tank.
All reps and sets are to be performed in the bottom half of the ROM. 1 second pause on the chest on
each rep while maintaining tension on the pecs.

Do these pulldowns with the handle more out in front of you, more like a cross between pullover and
a pulldown. Focus on feeling your lats working more than the weight you're using. On all sets,
alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the
stretched/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target
reps (partial reps count towards the rep count).
Face side on to the machine and pull your arm across your body to pre-stretch your rear delt. Do
reverse flyes 1 arm at a time. Start with your weaker arm.
Flare your elbows out at about 45° and keep your elbows locked in place as you complete the
extensions. Once you hit failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.

The RPE is intentionally low here because these will cause a lot of muscle damage. Don't be tempted
to go too heavy. To keep tension on the hamstrings, stop about 75% of the way to full lockout on
each rep (i.e. stay in the bottom 3/4 of the range of motion).
Feet lower on the platform for more quad focus. Get as deep as you can without excessive back
rounding. Control the negative and do a slight pause at the bottom of each rep.
Minimize contribution from the back leg. Mind-muscle connection with your glutes here! After the final
set for each leg, perform a quad static stretch for that leg for 30 seconds.
Squeeze your glutes hard at the top of each rep. Slow controlled reps on the way down, followed by
an explosive positive.
All reps and sets are to be performed in the bottom half of the ROM. 1-2 second pause at the bottom
of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on
the balls of your feet.
Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front!
Push them hard!

Decide on your weak point using The Weak Point Table in your Hypertrophy Handbook. Perform
ONE of the exercises listed under Exercise 1 for the sets and reps provided here.
If your weak point is feeling recovered (not sore or fatigued) then feel free to hit Exercise 2. If your
weak point is feeling tired or sore, do not perform the second weak point exercise this week.
Set up the cable at the lowest position. Maintain constant tension on the biceps. Slow, controlled
reps!
Feel a nasty stretch on the triceps throughout the entire negative. Pause for 1 second in the stretch
part of each rep.

All reps and sets are to be performed in the bottom half of the ROM. Keep your upper back planted
against the bench. Go light on these and focus on feeling your biceps pull and squeeze.

Focus on squeezing your triceps to move the weight

Allow your lower back to round as you curl your legs up. 10-20 reps is a broad range on purpose: just
go until you hit RPE 9-10 (0-1 reps shy of failure) with controlled form.

Notes

Lie down on your side on a ~30° bench. Start with the DB in front of you, raise the DB to parallel to
the floor and lower the DB behind you, feeling a deep stretch in your delts, then reverse this motion
(2 reps have now been completed). No pausing between reps.
1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats pulling apart on the way
down. Slight 0.5-1 second pause at the bottom, then lift your chest up and drive your elbows down as
you lift yourself up. Don't be afraid to use assistance. Add weight if needed. Keep the form tight and
controlled! Once you hit the Last Set RPE on the final set, switch to partial reps. These should be the
bottom half of the ROM. Stop once you have 0-1 half reps left in the tank.
1 second pause on the chest while maintaining tension on the chest. Once you hit the Last Set RPE
on the final set, switch to partial reps. These should be the bottom half of the ROM. Stop once you
have 0-1 half reps left in the tank.
Set the chest pad up so you get a deep stretch on each rep. Once you hit the Last Set RPE on the
final set, switch to partial reps. These should be the bottom half of the ROM. Stop once you have 0-1
half reps left in the tank.
All reps and sets are to be performed in the bottom half of the ROM. Focus on feeling a deep stretch
in your pecs at the bottom of each rep.
Set up the cable at hand height and feel a deep stretch on each rep. Curl until the handle reaches the
bench.

Lean forward over the machine to get a maximum stretch in your hamstrings. Once you hit failure on
the final set, continue with lengthened partials in the top half of the ROM, until you can no longer
achieve a full half rep.
All reps and sets are to be performed in the bottom half of the ROM. Once you are under the bar, set
up your feet as you would a normal squat and then bring them forward ~3-6 inches. This will cause
you to lean back into the bar slightly, allowing for a more upright squat, while also placing more
tension on the quads. If your heels are raising at the bottom, you may need to bring your feet more
forward. If your feet feel like they are slipping or your lower back is rounding at the bottom, try
bringing your feet back a bit.
Cut out the top ~25% of the ROM, where there will be minimal tension on the hamstrings. Squeeze
your hamstrings to pull yourself up!
Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you
can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on
the negative. Once you hit failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.
1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about
rolling your ankle back and forth on the balls of your feet. For the weighted static hold, after the final
rep of the final set, rather than reracking the weight immediately, pause at the very bottom of the
ROM (with full tension still on the calves) and maintain this hold for 30 seconds.
If possible, use pads to increase the range of motion on the machine. Lean forward and grab onto the
machine rails to stretch the glutes further.

Focus on squeezing your lateral delt to move the weight. Once you hit failure on the final set,
continue with lengthened partials in the bottom half of the ROM, until you can no longer achieve a full
half rep.
Focus on getting a big stretch and touch your stomach/chest on each rep! Once you hit the Last Set
RPE on the final set, switch to partial reps. These should be the bottom half of the ROM. Stop once
you have 0-1 half reps left in the tank.

All reps and sets are to be performed in the bottom half of the ROM. 1 second pause on the chest on
each rep while maintaining tension on the pecs.

Do these pulldowns with the handle more out in front of you, more like a cross between pullover and
a pulldown. Focus on feeling your lats working more than the weight you're using. On all sets,
alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the
stretched/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target
reps (partial reps count towards the rep count).
Face side on to the machine and pull your arm across your body to pre-stretch your rear delt. Do
reverse flyes 1 arm at a time. Start with your weaker arm.
 Flare your elbows out at about 45° and keep your elbows locked in place as you complete the
extensions. Once you hit failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.

The RPE is intentionally low here because these will cause a lot of muscle damage. Don't be tempted
to go too heavy. To keep tension on the hamstrings, stop about 75% of the way to full lockout on
each rep (i.e. stay in the bottom 3/4 of the range of motion).
Feet lower on the platform for more quad focus. Get as deep as you can without excessive back
rounding. Control the negative and do a slight pause at the bottom of each rep.
Minimize contribution from the back leg. Mind-muscle connection with your glutes here! After the final
set for each leg, perform a quad static stretch for that leg for 30 seconds.
Squeeze your glutes hard at the top of each rep. Slow controlled reps on the way down, followed by
an explosive positive.
All reps and sets are to be performed in the bottom half of the ROM. 1-2 second pause at the bottom
of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on
the balls of your feet.
Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front!
Push them hard!

Decide on your weak point using The Weak Point Table in your Hypertrophy Handbook. Perform
ONE of the exercises listed under Exercise 1 for the sets and reps provided here.
If your weak point is feeling recovered (not sore or fatigued) then feel free to hit Exercise 2. If your
weak point is feeling tired or sore, do not perform the second weak point exercise this week.
Set up the cable at the lowest position. Maintain constant tension on the biceps. Slow, controlled
reps!
Feel a nasty stretch on the triceps throughout the entire negative. Pause for 1 second in the stretch
part of each rep.

All reps and sets are to be performed in the bottom half of the ROM. Keep your upper back planted
against the bench. Go light on these and focus on feeling your biceps pull and squeeze.

Focus on squeezing your triceps to move the weight

Allow your lower back to round as you curl your legs up. 10-20 reps is a broad range on purpose: just
go until you hit RPE 9-10 (0-1 reps shy of failure) with controlled form.

Notes

Lie down on your side on a ~30° bench. Start with the DB in front of you, raise the DB to parallel to
the floor and lower the DB behind you, feeling a deep stretch in your delts, then reverse this motion
(2 reps have now been completed). No pausing between reps.
1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats pulling apart on the way
down. Slight 0.5-1 second pause at the bottom, then lift your chest up and drive your elbows down as
you lift yourself up. Don't be afraid to use assistance. Add weight if needed. Keep the form tight and
controlled! Once you hit the Last Set RPE on the final set, switch to partial reps. These should be the
bottom half of the ROM. Stop once you have 0-1 half reps left in the tank.
1 second pause on the chest while maintaining tension on the chest. Once you hit the Last Set RPE
on the final set, switch to partial reps. These should be the bottom half of the ROM. Stop once you
have 0-1 half reps left in the tank.
Set the chest pad up so you get a deep stretch on each rep. Once you hit the Last Set RPE on the
final set, switch to partial reps. These should be the bottom half of the ROM. Stop once you have 0-1
half reps left in the tank.
All reps and sets are to be performed in the bottom half of the ROM. Focus on feeling a deep stretch
in your pecs at the bottom of each rep.
Set up the cable at hand height and feel a deep stretch on each rep. Curl until the handle reaches the
bench.

Lean forward over the machine to get a maximum stretch in your hamstrings. Once you hit failure on
the final set, continue with lengthened partials in the top half of the ROM, until you can no longer
achieve a full half rep.
All reps and sets are to be performed in the bottom half of the ROM. Once you are under the bar, set
up your feet as you would a normal squat and then bring them forward ~3-6 inches. This will cause
you to lean back into the bar slightly, allowing for a more upright squat, while also placing more
tension on the quads. If your heels are raising at the bottom, you may need to bring your feet more
forward. If your feet feel like they are slipping or your lower back is rounding at the bottom, try
bringing your feet back a bit.
Cut out the top ~25% of the ROM, where there will be minimal tension on the hamstrings. Squeeze
your hamstrings to pull yourself up!
Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you
can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on
the negative. Once you hit failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.
1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about
rolling your ankle back and forth on the balls of your feet. For the weighted static hold, after the final
rep of the final set, rather than reracking the weight immediately, pause at the very bottom of the
ROM (with full tension still on the calves) and maintain this hold for 30 seconds.
If possible, use pads to increase the range of motion on the machine. Lean forward and grab onto the
machine rails to stretch the glutes further.

Focus on squeezing your lateral delt to move the weight. Once you hit failure on the final set,
continue with lengthened partials in the bottom half of the ROM, until you can no longer achieve a full
half rep.
Focus on getting a big stretch and touch your stomach/chest on each rep! Once you hit the Last Set
RPE on the final set, switch to partial reps. These should be the bottom half of the ROM. Stop once
you have 0-1 half reps left in the tank.

All reps and sets are to be performed in the bottom half of the ROM. 1 second pause on the chest on
each rep while maintaining tension on the pecs.

Do these pulldowns with the handle more out in front of you, more like a cross between pullover and
a pulldown. Focus on feeling your lats working more than the weight you're using. On all sets,
alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the
stretched/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target
reps (partial reps count towards the rep count).
Face side on to the machine and pull your arm across your body to pre-stretch your rear delt. Do
reverse flyes 1 arm at a time. Start with your weaker arm.
Flare your elbows out at about 45° and keep your elbows locked in place as you complete the
extensions. Once you hit failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.

The RPE is intentionally low here because these will cause a lot of muscle damage. Don't be tempted
to go too heavy. To keep tension on the hamstrings, stop about 75% of the way to full lockout on
each rep (i.e. stay in the bottom 3/4 of the range of motion).
Feet lower on the platform for more quad focus. Get as deep as you can without excessive back
rounding. Control the negative and do a slight pause at the bottom of each rep.
Minimize contribution from the back leg. Mind-muscle connection with your glutes here! After the final
set for each leg, perform a quad static stretch for that leg for 30 seconds.
Squeeze your glutes hard at the top of each rep. Slow controlled reps on the way down, followed by
an explosive positive.
All reps and sets are to be performed in the bottom half of the ROM. 1-2 second pause at the bottom
of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on
the balls of your feet.
Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front!
Push them hard!

Decide on your weak point using The Weak Point Table in your Hypertrophy Handbook. Perform
ONE of the exercises listed under Exercise 1 for the sets and reps provided here.
If your weak point is feeling recovered (not sore or fatigued) then feel free to hit Exercise 2. If your
weak point is feeling tired or sore, do not perform the second weak point exercise this week.
Set up the cable at the lowest position. Maintain constant tension on the biceps. Slow, controlled
reps!
Feel a nasty stretch on the triceps throughout the entire negative. Pause for 1 second in the stretch
part of each rep.

All reps and sets are to be performed in the bottom half of the ROM. Keep your upper back planted
against the bench. Go light on these and focus on feeling your biceps pull and squeeze.

Focus on squeezing your triceps to move the weight

Allow your lower back to round as you curl your legs up. 10-20 reps is a broad range on purpose: just
go until you hit RPE 9-10 (0-1 reps shy of failure) with controlled form.

Notes

Lie down on your side on a ~30° bench. Start with the DB in front of you, raise the DB to parallel to
the floor and lower the DB behind you, feeling a deep stretch in your delts, then reverse this motion
(2 reps have now been completed). No pausing between reps.
1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats pulling apart on the way
down. Slight 0.5-1 second pause at the bottom, then lift your chest up and drive your elbows down as
you lift yourself up. Don't be afraid to use assistance. Add weight if needed. Keep the form tight and
controlled! Once you hit the Last Set RPE on the final set, switch to partial reps. These should be the
bottom half of the ROM. Stop once you have 0-1 half reps left in the tank.
1 second pause on the chest while maintaining tension on the chest. Once you hit the Last Set RPE
on the final set, switch to partial reps. These should be the bottom half of the ROM. Stop once you
have 0-1 half reps left in the tank.
Set the chest pad up so you get a deep stretch on each rep. Once you hit the Last Set RPE on the
final set, switch to partial reps. These should be the bottom half of the ROM. Stop once you have 0-1
half reps left in the tank.
All reps and sets are to be performed in the bottom half of the ROM. Focus on feeling a deep stretch
in your pecs at the bottom of each rep.
Set up the cable at hand height and feel a deep stretch on each rep. Curl until the handle reaches the
bench.

Lean forward over the machine to get a maximum stretch in your hamstrings. Once you hit failure on
the final set, continue with lengthened partials in the top half of the ROM, until you can no longer
achieve a full half rep.
All reps and sets are to be performed in the bottom half of the ROM. Once you are under the bar, set
up your feet as you would a normal squat and then bring them forward ~3-6 inches. This will cause
you to lean back into the bar slightly, allowing for a more upright squat, while also placing more
tension on the quads. If your heels are raising at the bottom, you may need to bring your feet more
forward. If your feet feel like they are slipping or your lower back is rounding at the bottom, try
bringing your feet back a bit.
Cut out the top ~25% of the ROM, where there will be minimal tension on the hamstrings. Squeeze
your hamstrings to pull yourself up!
 Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you
can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on
the negative. Once you hit failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.
1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about
rolling your ankle back and forth on the balls of your feet. For the weighted static hold, after the final
rep of the final set, rather than reracking the weight immediately, pause at the very bottom of the
ROM (with full tension still on the calves) and maintain this hold for 30 seconds.
If possible, use pads to increase the range of motion on the machine. Lean forward and grab onto the
machine rails to stretch the glutes further.

Focus on squeezing your lateral delt to move the weight. Once you hit failure on the final set,
continue with lengthened partials in the bottom half of the ROM, until you can no longer achieve a full
half rep.
Focus on getting a big stretch and touch your stomach/chest on each rep! Once you hit the Last Set
RPE on the final set, switch to partial reps. These should be the bottom half of the ROM. Stop once
you have 0-1 half reps left in the tank.

All reps and sets are to be performed in the bottom half of the ROM. 1 second pause on the chest on
each rep while maintaining tension on the pecs.

Do these pulldowns with the handle more out in front of you, more like a cross between pullover and
a pulldown. Focus on feeling your lats working more than the weight you're using. On all sets,
alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the
stretched/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target
reps (partial reps count towards the rep count).
Face side on to the machine and pull your arm across your body to pre-stretch your rear delt. Do
reverse flyes 1 arm at a time. Start with your weaker arm.
Flare your elbows out at about 45° and keep your elbows locked in place as you complete the
extensions. Once you hit failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.

The RPE is intentionally low here because these will cause a lot of muscle damage. Don't be tempted
to go too heavy. To keep tension on the hamstrings, stop about 75% of the way to full lockout on
each rep (i.e. stay in the bottom 3/4 of the range of motion).
Feet lower on the platform for more quad focus. Get as deep as you can without excessive back
rounding. Control the negative and do a slight pause at the bottom of each rep.
Minimize contribution from the back leg. Mind-muscle connection with your glutes here! After the final
set for each leg, perform a quad static stretch for that leg for 30 seconds.
Squeeze your glutes hard at the top of each rep. Slow controlled reps on the way down, followed by
an explosive positive.
All reps and sets are to be performed in the bottom half of the ROM. 1-2 second pause at the bottom
of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on
the balls of your feet.
Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front!
Push them hard!

Decide on your weak point using The Weak Point Table in your Hypertrophy Handbook. Perform
ONE of the exercises listed under Exercise 1 for the sets and reps provided here.
If your weak point is feeling recovered (not sore or fatigued) then feel free to hit Exercise 2. If your
weak point is feeling tired or sore, do not perform the second weak point exercise this week.
Set up the cable at the lowest position. Maintain constant tension on the biceps. Slow, controlled
reps!
Feel a nasty stretch on the triceps throughout the entire negative. Pause for 1 second in the stretch
part of each rep.
 All reps and sets are to be performed in the bottom half of the ROM. Keep your upper back planted
against the bench. Go light on these and focus on feeling your biceps pull and squeeze.

Focus on squeezing your triceps to move the weight

Allow your lower back to round as you curl your legs up. 10-20 reps is a broad range on purpose: just
go until you hit RPE 9-10 (0-1 reps shy of failure) with controlled form.

Notes

Lie down on your side on a ~30° bench. Start with the DB in front of you, raise the DB to parallel to
the floor and lower the DB behind you, feeling a deep stretch in your delts, then reverse this motion
(2 reps have now been completed). No pausing between reps.
Think about pulling your elbows "down" and "in".

1 second pause on the chest on each rep while maintaining tension on the pecs.

Flare your elbows out ~45°. Smooth, controlled reps.

All reps and sets are to be performed in the bottom half of the ROM. Focus on feeling a deep stretch
in your pecs at the bottom of each rep.
Set up the cable at hand height and feel a deep stretch on each rep. Curl until the handle reaches the
bench.

Lean forward over the machine to get a maximum stretch in your hamstrings.
All reps and sets are to be performed in the bottom half of the ROM. Allow your knees to come
forward (past your toes). Focus the tension on your quads.
Slow 2-3 second negative. Explode with control on the way up. Squeeze your glutes hard at the top
of the movement.
Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you
can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on
the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about
rolling your ankle back and forth on the balls of your feet.
If possible, use pads to increase the range of motion on the machine. Lean forward and grab onto the
machine rails to stretch the glutes further.

Focus on squeezing your lateral delt to move the weight

Stand on a bumper plate. Focus on getting a big stretch and touch your stomach/chest on each rep!

All reps and sets are to be performed in the bottom half of the ROM. 1 second pause at the bottom of
each rep while maintaining tension on the pecs

Keep elbow tucked in close to your torso. Focus on squeezing your lat to move the weight. On all
sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in
the stretched/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the
target reps (partial reps count towards the rep count).
Face side on to the machine and pull your arm across your body to pre-stretch your rear delt. Do
reverse flyes 1 arm at a time. Start with your weaker arm.
Arc the EZ-bar slightly back behind your head. When you extend, keep the bar back behind your eye
line. Use the inside (closer) grip option and allow the elbows to flare to a degree that feels
comfortable.

The RPE is intentionally low here because these will cause a lot of muscle damage. Don't be tempted
to go too heavy. To keep tension on the hamstrings, stop about 75% of the way to full lockout on
each rep (i.e. stay in the bottom 3/4 of the range of motion).
Get as deep as you can without excessive back rounding. Control the negative and do a slight pause
at the bottom of each rep.
Reps are per leg. Start with your weaker leg. Squat deep.
All reps and sets are to be performed in the bottom half of the ROM. 1-2 second pause at the bottom
of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on
the balls of your feet.
Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front!
Push them hard!

Decide on your weak point using The Weak Point Table in your Hypertrophy Handbook. Perform
ONE of the exercises listed under Exercise 1 for the sets and reps provided here.
If your weak point is feeling recovered (not sore or fatigued) then feel free to hit Exercise 2. If your
weak point is feeling tired or sore, do not perform the second weak point exercise this week.
All reps and sets are to be performed in the bottom half of the ROM. Smooth, controlled reps. Mind-
muscle connection with the biceps.
Use two long ropes or one long rope. Lean slightly forward, flare your elbows slightly out and keep
your arms back in line with your torso. Then do triceps pressdowns, getting a full, big squeeze at the
bottom.
Do a hammer curl on the positive, then turn your palms facing up at the top and use a palms-up grip
on the negative.
As many reps as possible, until you hit the target RPE. Keep them controlled! Roughly shoulder-width
hand placement. Keep elbows tucked close to your sides. Smooth, controlled reps.
Don't just bend at your hips, use your abs to lower yourself down under control and pull yourself back
up. If you don't have the core strength to get all the way extended at the bottom, try to progressively
increase the ROM week to week.

Notes

Lie down on your side on a ~30° bench. Start with the DB in front of you, raise the DB to parallel to
the floor and lower the DB behind you, feeling a deep stretch in your delts, then reverse this motion
(2 reps have now been completed). No pausing between reps.
Think about pulling your elbows "down" and "in". Once you hit the Last Set RPE on the final set,
switch to partial reps. These should be the top half of the ROM. Stop once you have 0-1 half reps left
in the tank.
1 second pause on the chest on each rep while maintaining tension on the pecs. Once you hit the
Last Set RPE on the final set, switch to partial reps. These should be the bottom half of the ROM.
Stop once you have 0-1 half reps left in the tank.
Flare your elbows out ~45°. Smooth, controlled reps. Once you hit the Last Set RPE on the final set,
switch to partial reps. These should be the bottom half of the ROM. Stop once you have 0-1 half reps
left in the tank.
All reps and sets are to be performed in the bottom half of the ROM. Focus on feeling a deep stretch
in your pecs at the bottom of each rep.
Set up the cable at hand height and feel a deep stretch on each rep. Curl until the handle reaches the
bench.
Lean forward over the machine to get a maximum stretch in your hamstrings. Once you hit failure on
the final set, continue with lengthened partials in the top half of the ROM, until you can no longer
achieve a full half rep.

All reps and sets are to be performed in the bottom half of the ROM. Allow your knees to come
forward (past your toes). Focus the tension on your quads.
Slow 2-3 second negative. Explode with control on the way up. Squeeze your glutes hard at the top
of the movement.
Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you
can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on
the negative. Once you hit failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.
1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about
rolling your ankle back and forth on the balls of your feet. For the weighted static hold, after the final
rep of the final set, rather than reracking the weight immediately, pause at the very bottom of the
ROM (with full tension still on the calves) and maintain this hold for 30 seconds.
If possible, use pads to increase the range of motion on the machine. Lean forward and grab onto the
machine rails to stretch the glutes further.

Focus on squeezing your lateral delt to move the weight. Once you hit failure on the final set,
continue with lengthened partials in the bottom half of the ROM, until you can no longer achieve a full
half rep.
Stand on a bumper plate. Focus on getting a big stretch and touch your stomach/chest on each rep!
Once you hit the Last Set RPE on the final set, switch to partial reps. These should be the bottom half
of the ROM. Stop once you have 0-1 half reps left in the tank.

All reps and sets are to be performed in the bottom half of the ROM. 1 second pause at the bottom of
each rep while maintaining tension on the pecs

Keep elbow tucked in close to your torso. Focus on squeezing your lat to move the weight. On all
sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in
the stretched/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the
target reps (partial reps count towards the rep count).
Face side on to the machine and pull your arm across your body to pre-stretch your rear delt. Do
reverse flyes 1 arm at a time. Start with your weaker arm.
Arc the EZ-bar slightly back behind your head. When you extend, keep the bar back behind your eye
line. Use the inside (closer) grip option and allow the elbows to flare to a degree that feels
comfortable. Once you hit failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.

The RPE is intentionally low here because these will cause a lot of muscle damage. Don't be tempted
to go too heavy. To keep tension on the hamstrings, stop about 75% of the way to full lockout on
each rep (i.e. stay in the bottom 3/4 of the range of motion).
Get as deep as you can without excessive back rounding. Control the negative and do a slight pause
at the bottom of each rep.
Reps are per leg. Start with your weaker leg. Squat deep. After the final set, perform a quad static
stretch for each leg for 30 seconds.
All reps and sets are to be performed in the bottom half of the ROM. 1-2 second pause at the bottom
of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on
the balls of your feet.
Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front!
Push them hard!

Decide on your weak point using The Weak Point Table in your Hypertrophy Handbook. Perform
ONE of the exercises listed under Exercise 1 for the sets and reps provided here.
 If your weak point is feeling recovered (not sore or fatigued) then feel free to hit Exercise 2. If your
weak point is feeling tired or sore, do not perform the second weak point exercise this week.
All reps and sets are to be performed in the bottom half of the ROM. Smooth, controlled reps. Mind-
muscle connection with the biceps.
Use two long ropes or one long rope. Lean slightly forward, flare your elbows slightly out and keep
your arms back in line with your torso. Then do triceps pressdowns, getting a full, big squeeze at the
bottom.
Do a hammer curl on the positive, then turn your palms facing up at the top and use a palms-up grip
on the negative.
As many reps as possible. Keep them controlled! Roughly shoulder-width hand placement. Keep
elbows tucked close to your sides. Smooth, controlled reps.
Don't just bend at your hips, use your abs to lower yourself down under control and pull yourself back
up. If you don't have the core strength to get all the way extended at the bottom, try to progressively
increase the ROM week to week.

Notes

Lie down on your side on a ~30° bench. Start with the DB in front of you, raise the DB to parallel to
the floor and lower the DB behind you, feeling a deep stretch in your delts, then reverse this motion
(2 reps have now been completed). No pausing between reps.
Think about pulling your elbows "down" and "in". Once you hit the Last Set RPE on the final set,
switch to partial reps. These should be the top half of the ROM. Stop once you have 0-1 half reps left
in the tank.
1 second pause on the chest on each rep while maintaining tension on the pecs. Once you hit the
Last Set RPE on the final set, switch to partial reps. These should be the bottom half of the ROM.
Stop once you have 0-1 half reps left in the tank.
Flare your elbows out ~45°. Smooth, controlled reps. Once you hit the Last Set RPE on the final set,
switch to partial reps. These should be the bottom half of the ROM. Stop once you have 0-1 half reps
left in the tank.
All reps and sets are to be performed in the bottom half of the ROM. Focus on feeling a deep stretch
in your pecs at the bottom of each rep.
Set up the cable at hand height and feel a deep stretch on each rep. Curl until the handle reaches the
bench.

Lean forward over the machine to get a maximum stretch in your hamstrings. Once you hit failure on
the final set, continue with lengthened partials in the top half of the ROM, until you can no longer
achieve a full half rep.

All reps and sets are to be performed in the bottom half of the ROM. Allow your knees to come
forward (past your toes). Focus the tension on your quads.
Slow 2-3 second negative. Explode with control on the way up. Squeeze your glutes hard at the top
of the movement.
Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you
can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on
the negative. Once you hit failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.
1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about
rolling your ankle back and forth on the balls of your feet. For the weighted static hold, after the final
rep of the final set, rather than reracking the weight immediately, pause at the very bottom of the
ROM (with full tension still on the calves) and maintain this hold for 30 seconds.
If possible, use pads to increase the range of motion on the machine. Lean forward and grab onto the
machine rails to stretch the glutes further.
 Focus on squeezing your lateral delt to move the weight. Once you hit failure on the final set,
continue with lengthened partials in the bottom half of the ROM, until you can no longer achieve a full
half rep.
Stand on a bumper plate. Focus on getting a big stretch and touch your stomach/chest on each rep!
Once you hit the Last Set RPE on the final set, switch to partial reps. These should be the bottom half
of the ROM. Stop once you have 0-1 half reps left in the tank.

All reps and sets are to be performed in the bottom half of the ROM. 1 second pause at the bottom of
each rep while maintaining tension on the pecs

Keep elbow tucked in close to your torso. Focus on squeezing your lat to move the weight. On all
sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in
the stretched/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the
target reps (partial reps count towards the rep count).
Face side on to the machine and pull your arm across your body to pre-stretch your rear delt. Do
reverse flyes 1 arm at a time. Start with your weaker arm.
Arc the EZ-bar slightly back behind your head. When you extend, keep the bar back behind your eye
line. Use the inside (closer) grip option and allow the elbows to flare to a degree that feels
comfortable. Once you hit failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.

The RPE is intentionally low here because these will cause a lot of muscle damage. Don't be tempted
to go too heavy. To keep tension on the hamstrings, stop about 75% of the way to full lockout on
each rep (i.e. stay in the bottom 3/4 of the range of motion).
Get as deep as you can without excessive back rounding. Control the negative and do a slight pause
at the bottom of each rep.
Reps are per leg. Start with your weaker leg. Squat deep. After the final set, perform a quad static
stretch for each leg for 30 seconds.
All reps and sets are to be performed in the bottom half of the ROM. 1-2 second pause at the bottom
of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on
the balls of your feet.
Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front!
Push them hard!

Decide on your weak point using The Weak Point Table in your Hypertrophy Handbook. Perform
ONE of the exercises listed under Exercise 1 for the sets and reps provided here.
If your weak point is feeling recovered (not sore or fatigued) then feel free to hit Exercise 2. If your
weak point is feeling tired or sore, do not perform the second weak point exercise this week.
All reps and sets are to be performed in the bottom half of the ROM. Smooth, controlled reps. Mind-
muscle connection with the biceps.
Use two long ropes or one long rope. Lean slightly forward, flare your elbows slightly out and keep
your arms back in line with your torso. Then do triceps pressdowns, getting a full, big squeeze at the
bottom.
Do a hammer curl on the positive, then turn your palms facing up at the top and use a palms-up grip
on the negative.
As many reps as possible. Keep them controlled! Roughly shoulder-width hand placement. Keep
elbows tucked close to your sides. Smooth, controlled reps.
Don't just bend at your hips, use your abs to lower yourself down under control and pull yourself back
up. If you don't have the core strength to get all the way extended at the bottom, try to progressively
increase the ROM week to week.

Notes

Lie down on your side on a ~30° bench. Start with the DB in front of you, raise the DB to parallel to
the floor and lower the DB behind you, feeling a deep stretch in your delts, then reverse this motion
(2 reps have now been completed). No pausing between reps.
 Think about pulling your elbows "down" and "in". Once you hit the Last Set RPE on the final set,
switch to partial reps. These should be the top half of the ROM. Stop once you have 0-1 half reps left
in the tank.
1 second pause on the chest on each rep while maintaining tension on the pecs. Once you hit the
Last Set RPE on the final set, switch to partial reps. These should be the bottom half of the ROM.
Stop once you have 0-1 half reps left in the tank.
Flare your elbows out ~45°. Smooth, controlled reps. Once you hit the Last Set RPE on the final set,
switch to partial reps. These should be the bottom half of the ROM. Stop once you have 0-1 half reps
left in the tank.
All reps and sets are to be performed in the bottom half of the ROM. Focus on feeling a deep stretch
in your pecs at the bottom of each rep.
Set up the cable at hand height and feel a deep stretch on each rep. Curl until the handle reaches the
bench.

Lean forward over the machine to get a maximum stretch in your hamstrings. Once you hit failure on
the final set, continue with lengthened partials in the top half of the ROM, until you can no longer
achieve a full half rep.

All reps and sets are to be performed in the bottom half of the ROM. Allow your knees to come
forward (past your toes). Focus the tension on your quads.
Slow 2-3 second negative. Explode with control on the way up. Squeeze your glutes hard at the top
of the movement.
Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you
can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on
the negative. Once you hit failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.
1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about
rolling your ankle back and forth on the balls of your feet. For the weighted static hold, after the final
rep of the final set, rather than reracking the weight immediately, pause at the very bottom of the
ROM (with full tension still on the calves) and maintain this hold for 30 seconds.
If possible, use pads to increase the range of motion on the machine. Lean forward and grab onto the
machine rails to stretch the glutes further.

Focus on squeezing your lateral delt to move the weight. Once you hit failure on the final set,
continue with lengthened partials in the bottom half of the ROM, until you can no longer achieve a full
half rep.
Stand on a bumper plate. Focus on getting a big stretch and touch your stomach/chest on each rep!
Once you hit the Last Set RPE on the final set, switch to partial reps. These should be the bottom half
of the ROM. Stop once you have 0-1 half reps left in the tank.

All reps and sets are to be performed in the bottom half of the ROM. 1 second pause at the bottom of
each rep while maintaining tension on the pecs

Keep elbow tucked in close to your torso. Focus on squeezing your lat to move the weight. On all
sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in
the stretched/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the
target reps (partial reps count towards the rep count).
Face side on to the machine and pull your arm across your body to pre-stretch your rear delt. Do
reverse flyes 1 arm at a time. Start with your weaker arm.
Arc the EZ-bar slightly back behind your head. When you extend, keep the bar back behind your eye
line. Use the inside (closer) grip option and allow the elbows to flare to a degree that feels
comfortable. Once you hit failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.
The RPE is intentionally low here because these will cause a lot of muscle damage. Don't be tempted
to go too heavy. To keep tension on the hamstrings, stop about 75% of the way to full lockout on
each rep (i.e. stay in the bottom 3/4 of the range of motion).
Get as deep as you can without excessive back rounding. Control the negative and do a slight pause
at the bottom of each rep.
Reps are per leg. Start with your weaker leg. Squat deep. After the final set, perform a quad static
stretch for each leg for 30 seconds.
All reps and sets are to be performed in the bottom half of the ROM. 1-2 second pause at the bottom
of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on
the balls of your feet.
Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front!
Push them hard!

Decide on your weak point using The Weak Point Table in your Hypertrophy Handbook. Perform
ONE of the exercises listed under Exercise 1 for the sets and reps provided here.
If your weak point is feeling recovered (not sore or fatigued) then feel free to hit Exercise 2. If your
weak point is feeling tired or sore, do not perform the second weak point exercise this week.
All reps and sets are to be performed in the bottom half of the ROM. Smooth, controlled reps. Mind-
muscle connection with the biceps.
Use two long ropes or one long rope. Lean slightly forward, flare your elbows slightly out and keep
your arms back in line with your torso. Then do triceps pressdowns, getting a full, big squeeze at the
bottom.
Do a hammer curl on the positive, then turn your palms facing up at the top and use a palms-up grip
on the negative.
As many reps as possible. Keep them controlled! Roughly shoulder-width hand placement. Keep
elbows tucked close to your sides. Smooth, controlled reps.
Don't just bend at your hips, use your abs to lower yourself down under control and pull yourself back
up. If you don't have the core strength to get all the way extended at the bottom, try to progressively
increase the ROM week to week.

Notes

Lie down on your side on a ~30° bench. Start with the DB in front of you, raise the DB to parallel to
the floor and lower the DB behind you, feeling a deep stretch in your delts, then reverse this motion
(2 reps have now been completed). No pausing between reps.
Think about pulling your elbows "down" and "in". Once you hit the Last Set RPE on the final set,
switch to partial reps. These should be the top half of the ROM. Stop once you have 0-1 half reps left
in the tank.
1 second pause on the chest on each rep while maintaining tension on the pecs. Once you hit the
Last Set RPE on the final set, switch to partial reps. These should be the bottom half of the ROM.
Stop once you have 0-1 half reps left in the tank.
Flare your elbows out ~45°. Smooth, controlled reps. Once you hit the Last Set RPE on the final set,
switch to partial reps. These should be the bottom half of the ROM. Stop once you have 0-1 half reps
left in the tank.
All reps and sets are to be performed in the bottom half of the ROM. Focus on feeling a deep stretch
in your pecs at the bottom of each rep.
Set up the cable at hand height and feel a deep stretch on each rep. Curl until the handle reaches the
bench.

Lean forward over the machine to get a maximum stretch in your hamstrings. Once you hit failure on
the final set, continue with lengthened partials in the top half of the ROM, until you can no longer
achieve a full half rep.

All reps and sets are to be performed in the bottom half of the ROM. Allow your knees to come
forward (past your toes). Focus the tension on your quads.
 Slow 2-3 second negative. Explode with control on the way up. Squeeze your glutes hard at the top
of the movement.
Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you
can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on
the negative. Once you hit failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.
1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about
rolling your ankle back and forth on the balls of your feet. For the weighted static hold, after the final
rep of the final set, rather than reracking the weight immediately, pause at the very bottom of the
ROM (with full tension still on the calves) and maintain this hold for 30 seconds.
If possible, use pads to increase the range of motion on the machine. Lean forward and grab onto the
machine rails to stretch the glutes further.

Focus on squeezing your lateral delt to move the weight. Once you hit failure on the final set,
continue with lengthened partials in the bottom half of the ROM, until you can no longer achieve a full
half rep.
Stand on a bumper plate. Focus on getting a big stretch and touch your stomach/chest on each rep!
Once you hit the Last Set RPE on the final set, switch to partial reps. These should be the bottom half
of the ROM. Stop once you have 0-1 half reps left in the tank.

All reps and sets are to be performed in the bottom half of the ROM. 1 second pause at the bottom of
each rep while maintaining tension on the pecs

Keep elbow tucked in close to your torso. Focus on squeezing your lat to move the weight. On all
sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in
the stretched/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the
target reps (partial reps count towards the rep count).
Face side on to the machine and pull your arm across your body to pre-stretch your rear delt. Do
reverse flyes 1 arm at a time. Start with your weaker arm.
Arc the EZ-bar slightly back behind your head. When you extend, keep the bar back behind your eye
line. Use the inside (closer) grip option and allow the elbows to flare to a degree that feels
comfortable. Once you hit failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.

The RPE is intentionally low here because these will cause a lot of muscle damage. Don't be tempted
to go too heavy. To keep tension on the hamstrings, stop about 75% of the way to full lockout on
each rep (i.e. stay in the bottom 3/4 of the range of motion).
Get as deep as you can without excessive back rounding. Control the negative and do a slight pause
at the bottom of each rep.
Reps are per leg. Start with your weaker leg. Squat deep. After the final set, perform a quad static
stretch for each leg for 30 seconds.
All reps and sets are to be performed in the bottom half of the ROM. 1-2 second pause at the bottom
of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on
the balls of your feet.
Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front!
Push them hard!

Decide on your weak point using The Weak Point Table in your Hypertrophy Handbook. Perform
ONE of the exercises listed under Exercise 1 for the sets and reps provided here.
If your weak point is feeling recovered (not sore or fatigued) then feel free to hit Exercise 2. If your
weak point is feeling tired or sore, do not perform the second weak point exercise this week.
All reps and sets are to be performed in the bottom half of the ROM. Smooth, controlled reps. Mind-
muscle connection with the biceps.
Use two long ropes or one long rope. Lean slightly forward, flare your elbows slightly out and keep
your arms back in line with your torso. Then do triceps pressdowns, getting a full, big squeeze at the
bottom.
Do a hammer curl on the positive, then turn your palms facing up at the top and use a palms-up grip
on the negative.
As many reps as possible. Keep them controlled! Roughly shoulder-width hand placement. Keep
elbows tucked close to your sides. Smooth, controlled reps.
Don't just bend at your hips, use your abs to lower yourself down under control and pull yourself back
up. If you don't have the core strength to get all the way extended at the bottom, try to progressively
increase the ROM week to week.