WARM WORKING

WEEK 1 EXERCISE REPS LOAD RPE REST

UP SETS SETS

FLAT DB PRESS (HEAVY) 2-3 1 4-6 8-9 ~3 MINS

FLAT DB PRESS (GET OFF) 0 1 8-10 9-10 ~3 MINS

2-GRIP LAT PULLDOWN 2 2 10-12 9-10 ~2 MINS

UPPER BODY

SEATED DB SHOULDER
1 2 10-12 9-10 ~2 MINS
PRESS

10-12
SEATED CABLE ROW 1 2 9-10 ~2 MINS
(drop set)

A1: EZ BAR SKULL CRUSHER 1 2 12-15 10 0 MINS

A2: EZ BAR CURL 1 2 12-15 10 ~1.5MINS

WARM WORKING
WEEK 1 EXERCISE REPS LOAD RPE REST
UP SETS SETS

HACK SQUAT (HEAVY) 2-3 1 4-6 8-9 ~3 MINS

HACK SQUAT (BACK OFF) 0 1 8-10 8-9 ~3 MINS

LOWER BODY

10-12
SEATED HAMSTRING CURL 1 1 10 ~1.5MINS
(drop set)

A1: STANDING CALF RAISE 1 2 10-12 9-10 0 MINS

A2: HANGING LEG RAISE 1 2 10-12 9-10 ~1.5MINS

SUGGESTED 1-2 R
WARM WORKING
WEEK 1 EXERCISE REPS LOAD RPE REST
UP SETS SETS

PENDLAY ROW 2 2 8-10 9-10 ~2 MINS

MACHINE SHOULDER PRESS 2 2 10-12 9-10 ~2 MINS

WEIGHTED PULLUP 1 2 8-10 9-10 ~2 MINS

10-12 (drop
CABLE CHEST PRESS 2 2 9-10 ~2 MINS
set)
UPPER BODY
 UPPER BODY SEATED CABLE ROW 1 2
10-12 (drop
9-10 ~2 MINS
set)

A1: BAYESIAN CABLE CURL 1 2 12-15 10 0 MINS

A2: TRICEPS PRESSDOWN 1 2 12-15 10 ~1.5MINS

12-15
DB LATERAL RAISE 1 1 10 ~1.5MINS
(dropset)

WARM WORKING
WEEK 1 EXERCISE REPS LOAD RPE REST
UP SETS SETS

ROMANIAN DEADLIFT 2 2 10-12 8-9 ~2 MINS

LEG PRESS 2 3 10-12 8-9 ~2 MINS

LOWER BODY

10-12
LEG EXTENSION 1 1 9-10 ~1.5MINS
(dropset)

A1: SEATED CALF RAISE 1 2 12-15 10 0 MINS

A2: CABLE CRUNCH 1 2 12-15 10 ~1.5MINS

SUGGESTED 1-2 R
 SUBSTITUTION OPTION
SUBSTITUTION OPTION 2
1

MACHINE CHEST PRESS WEIGHTED DIP

MACHINE CHEST PRESS WEIGHTED DIP

2-GRIP PULL-UP MACHINE PULLDOWN

MACHINE SHOULDER
STANDING DB ARNOLD PRESS
PRESS

INCLINE CHEST
CHEST-SUPPORTED T-BAR ROW
SUPPORTED DB ROW

OVERHEAD CABLE
DB FRENCH PRESS
TRICEPS EXTENSION

DB CURL CABLE EZ CURL

SUBSTITUTION OPTION
SUBSTITUTION OPTION 2
1

MACHINE SQUAT LEG PRESS

MACHINE SQUAT LEG PRESS

NORDIC HAM CURL LYING LEG CURL

SEATED CALF RAISE LEG PRESS TOE PRESS

ROMAN CHAIR
REVERSE CRUNCH
CRUNCH
SUGGESTED 1-2 REST DAYS
SUBSTITUTION OPTION
SUBSTITUTION OPTION 2
1

T-BAR ROW SEATED CABLE ROW

SEATED DB SHOULDER
STANDING DB ARNOLD PRESS
PRESS
LAT PULLDOWN NEUTRAL-GRIP PULLUP

WEIGHTED DIP FLAT DB PRESS

 INCLINE CHEST
CHEST-SUPPORTED T-BAR ROW
SUPPORTED DB ROW

DB INCLINE CURL DB CURL

CABLE TRICEPS
DB TRICEPS KICKBACK
KICKBACK

CABLE LATERAL RAISE MACHINE LATERAL RAISE

SUBSTITUTION OPTION
SUBSTITUTION OPTION 2
1
DB ROMANIAN
45' HYPEREXTENSION
DEADLIFT

GOBLET SQUAT DB WALKING LUNGE

DB STEP UP GOBLET SQUAT

STANDING CALF RAISE LEG PRESS TOE PRESS

MACHINE CRUNCH PLATE-WEIGHTED CRUNCH

SUGGESTED 1-2 REST DAYS

 NOTES

Focus on strength here. Each week add weight or reps. Keep form
consistent.
Focus on mind muscle connection with pecs. Drop the weight back and
focus on stretch and squeeze!
Do first set wide overhand (1.5x shoulder width), second set underhand
(1x shoulder width)

Bring the dumbbells all the way down, keep your torso upright.

Focus on squeezing your shoulder blades together, drive your elbows

down and back. Last set only do a dropset: perform 10-12 reps, drop the
weight by ~50%, perform an additional 10-12 reps.

Arc the bar behind your head, constant tension on triceps.

Arc the bar "out" not "up", focus on squeezing your biceps.

NOTES

Focus on strength here. Each week add weight or reps. Keep form
consistent.
Drop the weight back and focus on controlling the negative. Smooth and
consistent rep tempo.
Dropset: perform 10-12 reps, drop the weight by ~50%, perform an
additional 10-12 reps. Do seated if available. Otherwise do Lying Leg Curl
or Nordic Ham Curl.
Press all the way up to your toes, stretch your calves at the bottom, don't
bounce.
Knees to chest, controlled reps, straighten legs more to increase
difficulty.

NOTES

Initiate the movement by squeezing your shoulder blades together, pull

to your lower chest, avoid using momentum.
Don't stop in between reps, keep smooth and controlled tension on the
delts.
Pull your elbows down and in, minimize swinging.
Can be performed seated or standing. Focus on squeezing your chest.
Last set only do a dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
Focus on squeezing your shoulder blades together, drive your elbows
down and back. Last set only do a dropset: perform 10-12 reps, drop the
weight by ~50%, perform an additional 10-12 reps.
Keep your elbow behind your torso throughout the range of motion,
focus on squeezing your bicep. Sets are per arm.

Focus on squeezing your triceps to move the weight.

Dropset: perform 12-15 reps, drop the weight by ~50%, perform an

additional 12-15 reps. Raise the dumbbells "out" not "up", mind muscle
connection with middle fibers.

NOTES

Maintain a neutral lower back, set your hips back, squeeze your
hamstrings to move the weight.
Medium width feet placement on the platform, don't allow your lower
back to round.
Dropset: perform 10-12 reps, drop the weight by ~50%, perform an
additional 10-12 reps. Focus on squeezing your quads to make the weight
move.
Press all the way up to your toes, stretch your calves at the bottom, don't
bounce.

Round your back as you crunch.

 WARM UP WORKING
WEEK 2 EXERCISE REPS LOAD RPE REST
SETS SETS

FLAT DB PRESS (HEAVY) 2-3 1 4-6 8-9 ~3 MINS

FLAT DB PRESS (GET

0 1 8-10 9-10 ~3 MINS
OFF)

2-GRIP LAT PULLDOWN 2 2 10-12 9-10 ~2 MINS

UPPER BODY

SEATED DB SHOULDER
1 2 10-12 9-10 ~2 MINS
PRESS

10-12 (drop
SEATED CABLE ROW 1 2 9-10 ~2 MINS
set)

A1: EZ BAR SKULL

1 2 12-15 10 0 MINS
CRUSHER

A2: EZ BAR CURL 1 2 12-15 10 ~1.5MINS

WARM UP WORKING
WEEK 2 EXERCISE REPS LOAD RPE REST
SETS SETS

HACK SQUAT (HEAVY) 2-3 1 4-6 8-9 ~3 MINS

HACK SQUAT (BACK

0 1 8-10 8-9 ~3 MINS
OFF)
LOWER BODY

SEATED HAMSTRING 10-12 (drop

1 1 10 ~1.5MINS
CURL set)

A1: STANDING CALF

1 2 10-12 9-10 0 MINS
RAISE

A2: HANGING LEG RAISE 1 2 10-12 9-10 ~1.5MINS

SUGGESTED 1-2
WARM UP WORKING
WEEK 2 EXERCISE REPS LOAD RPE REST
SETS SETS

PENDLAY ROW 2 2 8-10 9-10 ~2 MINS

MACHINE SHOULDER
2 2 10-12 9-10 ~2 MINS
PRESS
WEIGHTED PULLUP 1 2 8-10 9-10 ~2 MINS

10-12 (drop
CABLE CHEST PRESS 2 2 9-10 ~2 MINS
set)
UPPER BODY
 UPPER BODY 10-12 (drop
SEATED CABLE ROW 1 2 9-10 ~2 MINS
set)

A1: BAYESIAN CABLE

1 2 12-15 10 0 MINS
CURL
A2: TRICEPS
1 2 12-15 10 ~1.5MINS
PRESSDOWN

12-15
DB LATERAL RAISE 1 1 10 ~1.5MINS
(dropset)

WARM UP WORKING
WEEK 2 EXERCISE REPS LOAD RPE REST
SETS SETS

ROMANIAN DEADLIFT 2 2 10-12 8-9 ~2 MINS

LEG PRESS 2 3 10-12 8-9 ~2 MINS

LOWER BODY

10-12
LEG EXTENSION 1 1 9-10 ~1.5MINS
(dropset)

A1: SEATED CALF RAISE 1 2 12-15 10 0 MINS

A2: CABLE CRUNCH 1 2 12-15 10 ~1.5MINS

SUGGESTED 1-2
 SUBSTITUTION OPTION 1 SUBSTITUTION OPTION 2

MACHINE CHEST PRESS WEIGHTED DIP

MACHINE CHEST PRESS WEIGHTED DIP

2-GRIP PULL-UP MACHINE PULLDOWN

STANDING DB ARNOLD
MACHINE SHOULDER PRESS
PRESS

INCLINE CHEST SUPPORTED DB CHEST-SUPPORTED T-BAR

ROW ROW

OVERHEAD CABLE TRICEPS

DB FRENCH PRESS
EXTENSION

DB CURL CABLE EZ CURL

SUBSTITUTION OPTION 1 SUBSTITUTION OPTION 2

MACHINE SQUAT LEG PRESS

MACHINE SQUAT LEG PRESS

NORDIC HAM CURL LYING LEG CURL

SEATED CALF RAISE LEG PRESS TOE PRESS

ROMAN CHAIR CRUNCH REVERSE CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION OPTION 1 SUBSTITUTION OPTION 2

T-BAR ROW SEATED CABLE ROW

STANDING DB ARNOLD
SEATED DB SHOULDER PRESS
PRESS
LAT PULLDOWN NEUTRAL-GRIP PULLUP

WEIGHTED DIP FLAT DB PRESS

 INCLINE CHEST SUPPORTED DB CHEST-SUPPORTED T-BAR
ROW ROW

DB INCLINE CURL DB CURL

CABLE TRICEPS KICKBACK DB TRICEPS KICKBACK

CABLE LATERAL RAISE MACHINE LATERAL RAISE

SUBSTITUTION OPTION 1 SUBSTITUTION OPTION 2

DB ROMANIAN DEADLIFT 45' HYPEREXTENSION

GOBLET SQUAT DB WALKING LUNGE

DB STEP UP GOBLET SQUAT

STANDING CALF RAISE LEG PRESS TOE PRESS

MACHINE CRUNCH PLATE-WEIGHTED CRUNCH

SUGGESTED 1-2 REST DAYS

 NOTES

Focus on strength here. Each week add weight or reps. Keep form
consistent.
Focus on mind muscle connection with pecs. Drop the weight back and
focus on stretch and squeeze!
Do first set wide overhand (1.5x shoulder width), second set underhand
(1x shoulder width)

Bring the dumbbells all the way down, keep your torso upright.

Focus on squeezing your shoulder blades together, drive your elbows

down and back. Last set only do a dropset: perform 10-12 reps, drop the
weight by ~50%, perform an additional 10-12 reps.

Arc the bar behind your head, constant tension on triceps.

Arc the bar "out" not "up", focus on squeezing your biceps.

NOTES

Focus on strength here. Each week add weight or reps. Keep form
consistent.
Drop the weight back and focus on controlling the negative. Smooth and
consistent rep tempo.
Dropset: perform 10-12 reps, drop the weight by ~50%, perform an
additional 10-12 reps. Do seated if available. Otherwise do Lying Leg
Curl or Nordic Ham Curl.
Press all the way up to your toes, stretch your calves at the bottom,
don't bounce.
Knees to chest, controlled reps, straighten legs more to increase
difficulty.

NOTES

Initiate the movement by squeezing your shoulder blades together, pull

to your lower chest, avoid using momentum.
Don't stop in between reps, keep smooth and controlled tension on the
delts.
Pull your elbows down and in, minimize swinging.
Can be performed seated or standing. Focus on squeezing your chest.
Last set only do a dropset: perform 10-12 reps, drop the weight by
~50%, perform an additional 10-12 reps.
Focus on squeezing your shoulder blades together, drive your elbows
down and back. Last set only do a dropset: perform 10-12 reps, drop the
weight by ~50%, perform an additional 10-12 reps.

Keep your elbow behind your torso throughout the range of motion,
focus on squeezing your bicep. Sets are per arm.

Focus on squeezing your triceps to move the weight.

Dropset: perform 12-15 reps, drop the weight by ~50%, perform an

additional 12-15 reps. Raise the dumbbells "out" not "up", mind muscle
connection with middle fibers.

NOTES

Maintain a neutral lower back, set your hips back, squeeze your
hamstrings to move the weight.
Medium width feet placement on the platform, don't allow your lower
back to round.
Dropset: perform 10-12 reps, drop the weight by ~50%, perform an
additional 10-12 reps. Focus on squeezing your quads to make the
weight move.
Press all the way up to your toes, stretch your calves at the bottom,
don't bounce.

Round your back as you crunch.

 SUBSTITU SUBSTITU
WARM WORKIN
WEEK 3 EXERCISE
FLAT DB UP SETS G SETS REPS LOAD RPE REST MACHINE
TION TION
PRESS 2-3 1 4-6 8-9 OPTION
CHESTWEIGHTED 2DIP
~3 MINS MACHINE 1 OPTION
FLAT DB
(HEAVY)
PRESS 0 1 8-10 9-10 PRESS WEIGHTED DIP
~3 MINS CHEST
(GET OFF) PRESS
MACHINE
UPPER BODY

2-GRIP LAT PULLDOWN 2 2 10-12 9-10 ~2 MINS2-GRIP PULL-UPPULLDOW

SEATED N
STANDIN
MACHINE
INCLINE
DB G DB
CHEST-
1 2 10-12 9-10 ~2 MINS SHOULDE
CHEST
SHOULDE 10-12 OVERHEA ARNOLD
SEATED R PRESS SUPPORT
R CABLE
PRESS ROW 1 2
(drop set)
9-10 ~2 MINS SUPPORT
D CABLE EDPRESS
T-BAR
A1: EZ BAR SKULL CRUSHER
1 2 12-15 10 ED DB
0 MINS TRICEPS DB FRENCH
ROW PRESS
ROW CABLE EZ
A2: EZ BAR CURL 1 2 12-15 10 ~1.5MINS EXTENSIO
DB CURL
N CURL
SUBSTITU SUBSTITU
WARM WORKIN
WEEK 3 EXERCISE
HACK REPS LOAD RPE REST TION TION
UP SETS G SETS MACHINE1 OPTION 2
HACK
SQUAT 2-3 1 4-6 8-9 ~3 MINS OPTION LEG PRESS
SQUAT
LOWER BODY

SQUAT
(HEAVY) MACHINE
0 1 8-10 8-9 ~3 MINS LEG PRESS
(BACK 10-12 SQUAT LYING
SEATED HAMSTRING
OFF) CURL
1 1 10 ~1.5MINS
NORDIC HAM CURLLEG
SEATED
(drop set) LEG CURL
PRESS
A1: STANDING CALF RAISE
1 2 10-12 9-10 0 MINS ROMANCALF
TOE
A2: HANGING LEG RAISE
1 2 10-12 9-10 ~1.5MINS CHAIRRAISE REVERSE
PRESS
CRUNCH
CRUNCH
SUGGESTED 1-2 REST DAYS
SUBSTITU SUBSTITU
WARM WORKIN
WEEK 3 EXERCISE REPS LOAD RPE REST TION TION
SEATED
PENDLAY UP SETS G SETS T-BAR 1 OPTION
2 2 8-10 9-10 ~2 MINS OPTION
SEATED CABLE 2
STANDIN
MACHINE
ROW ROW
DB G DB
ROW
SHOULDE 2 2 10-12 9-10 ~2 MINS
SHOULDE NEUTRAL-
ARNOLD
R PRESS
WEIGHTED PULLUP 1 2 8-10 9-10 ~2 MINSLAT RPULLDOWN GRIP
PRESS PRESS
UPPER BODY

CABLE INCLINE FLAT

10-12 WEIGHTE PULLUPDB
CHEST-
CHEST 2 2 9-10 ~2 MINS CHEST
(drop set)
10-12 D DIP SUPPORT
PRESS
PRESS
SEATED CABLE ROW 1 2 9-10 ~2 MINS SUPPORT
(drop set) DB ED T-BAR
A1: BAYESIAN CABLE CURL
1 2 12-15 10 ED DB DB CURL
0 MINS INCLINE
CABLE ROW
DB
ROW
CURL
A2: TRICEPS PRESSDOWN1 2 12-15 10 ~1.5MINS TRICEPS TRICEPS
CABLE MACHINE
12-15
DB LATERAL RAISE 1 1 10 ~1.5MINS KICKBACK
LATERAL KICKBACK
LATERAL
(dropset)
RAISE RAISE
SUBSTITU SUBSTITU
WARM WORKIN DB
WEEK 3 EXERCISE REPS LOAD RPE REST TION TION
45'
UP SETS G SETS ROMANIA
ROMANIAN DEADLIFT2 2 10-12 8-9 ~2 MINS OPTION 1 OPTION
HYPEREXT 2
N DB
LEG GOBLET ENSION
2 3 10-12 8-9 ~2 MINS DEADLIFT WALKING
PRESS SQUAT
LOWER BODY

LUNGE
10-12 DB STEP GOBLET
LEG EXTENSION 1 1 9-10 ~1.5MINS
(dropset) UP SQUAT
LEG
STANDIN
PRESS
PLATE-
A1: SEATED CALF RAISE
1 2 12-15 10 0 MINS G CALF
MACHINE TOE
WEIGHTE
A2: CABLE CRUNCH 1 2 12-15 10 ~1.5MINS RAISE
CRUNCH PRESS
D
CRUNCH
SUGGESTED 1-2 REST DAYS
Focus
Focus on on
strength
mind
Focus on
here.
muscle
squeezing
Each
connectio
Do
your
week NOTES
first
add
n
set
shoulder with
wideor
weight
pecs.
overhand
blades
reps.
Drop
(1.5x
together, the
Keep
weight
shoulder
drive
form your
Bring
back
width),
elbows the
and
consistent
dumbbell
focus
secondon
.down and
sset
stretch
Arc
back. allthe
the
Last
way
and
underhan
bar
set only
down,
squeeze!
d
behind
do (1x
a
Arc
keep theyour
shoulder
your
dropset:
bar "out"
Dropset:
torso
width)
head,
perform
not "up",
perform
Focus
upright. on
constant
10-12
focus the on
10-12
Drop
strength
tension
reps,
reps, drop
squeezing
weight
here. drop
on
the
your
the
back
Each
triceps. and
weight
biceps.
weight NOTES by
focus
week
Press onby
add
all
~50%,
~50%,
controllin
weight
the wayor
perform
perform
greps.
up the
to to
an
Knees
an
negative.
Keep
your toes,
additional
chest,
additional
Smooth
form
stretch
10-12
controlled
10-12
and
consistent
your
reps.
reps,
.reps.
consistent Do
calves
Initiate
straighten at
seated
rep
the if
legs
Can
available.
tempo. more
be
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movemen
Focus
to
performe on
Otherwis
don't
tincrease
d by
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ebounce.
do Lying
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your
difficulty.
or
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Don't
your
shoulder
standing.
or Nordic
stop in
shoulder
blades
Focus
Ham
between on
Curl.
bladesNOTES
together,
squeezing
Dropset:
reps,
together,
Keep
drive
your
Pull
keepyour
perform your
pull
elbow
elbows
chest.
12-15
smooth to
your
behind
down
Last
and set
reps, and
drop
lower
your
back.
only
in,
the
controlled Last
do a
chest,
torso
set
dropset:
minimize
weight
tension onlyby
avoid
througho
do
perform a
swinging.
~50%,
on the
Focus
using
ut the on
dropset:
10-12
perform
delts.
squeezing
momentu
range
perform
reps, drop
an of
your
m.
motion,
10-12
the
additional
Maintain
triceps
focus onto
reps,
weight
Dropset:
a12-15 drop
neutral by
move
Medium
squeezing
the
~50%,
perform
reps. the
lower
weight.
width
your
weight
perform
10-12
Raise theby
back,
feet
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~50%,
an
reps,
dumbbell
your drop
hips
Sets NOTES
placemen
perform are
additional
the
sback,
"out"
tper
an onarm.
10-12
weight
not theby
"up",
squeeze
platform,
additional
reps.
~50%,
mind
your
Press
don't all
10-12
perform
muscle
hamstring
the
allow way
reps.
an
connectio
suptotomove
your
additional
n with
the
your
lower
10-12
middle toes,
weight.
stretch
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fibers.to
reps.
Round
your
round.
Focus on
your
calves back
squeezing at
as
theyou
your
crunch.
bottom,
quads to
don't
make the
bounce.
weight
move.
 SUBSTITU SUBSTITU
WARM WORKIN
WEEK 4 EXERCISE
FLAT DB UP SETS G SETS REPS LOAD RPE REST MACHINE
TION TION
PRESS 2-3 1 4-6 8-9 OPTION
CHESTWEIGHTED 2DIP
~3 MINS MACHINE 1 OPTION
FLAT DB
(HEAVY)
PRESS 0 1 8-10 9-10 PRESS WEIGHTED DIP
~3 MINS CHEST
(GET OFF) PRESS
MACHINE
UPPER BODY

2-GRIP LAT PULLDOWN 2 2 10-12 9-10 ~2 MINS2-GRIP PULL-UPPULLDOW

SEATED N
STANDIN
MACHINE
INCLINE
DB G DB
CHEST-
1 2 10-12 9-10 ~2 MINS SHOULDE
CHEST
SHOULDE 10-12 OVERHEA ARNOLD
SEATED R PRESS SUPPORT
R CABLE
PRESS ROW 1 2
(drop set)
9-10 ~2 MINS SUPPORT
D CABLE EDPRESS
T-BAR
A1: EZ BAR SKULL CRUSHER
1 2 12-15 10 ED DB
0 MINS TRICEPS DB FRENCH
ROW PRESS
ROW CABLE EZ
A2: EZ BAR CURL 1 2 12-15 10 ~1.5MINS EXTENSIO
DB CURL
N CURL
SUBSTITU SUBSTITU
WARM WORKIN
WEEK 4 EXERCISE
HACK REPS LOAD RPE REST TION TION
UP SETS G SETS MACHINE1 OPTION 2
HACK
SQUAT 2-3 1 4-6 8-9 ~3 MINS OPTION LEG PRESS
SQUAT
LOWER BODY

SQUAT
(HEAVY) MACHINE
0 1 8-10 8-9 ~3 MINS LEG PRESS
(BACK 10-12 SQUAT LYING
SEATED HAMSTRING
OFF) CURL
1 1 10 ~1.5MINS
NORDIC HAM CURLLEG
SEATED
(drop set) LEG CURL
PRESS
A1: STANDING CALF RAISE
1 2 10-12 9-10 0 MINS ROMANCALF
TOE
A2: HANGING LEG RAISE
1 2 10-12 9-10 ~1.5MINS CHAIRRAISE REVERSE
PRESS
CRUNCH
CRUNCH
SUGGESTED 1-2 REST DAYS
SUBSTITU SUBSTITU
WARM WORKIN
WEEK 4 EXERCISE REPS LOAD RPE REST TION TION
SEATED
PENDLAY UP SETS G SETS T-BAR 1 OPTION
2 2 8-10 9-10 ~2 MINS OPTION
SEATED CABLE 2
STANDIN
MACHINE
ROW ROW
DB G DB
ROW
SHOULDE 2 2 10-12 9-10 ~2 MINS
SHOULDE NEUTRAL-
ARNOLD
R PRESS
WEIGHTED PULLUP 1 2 8-10 9-10 ~2 MINSLAT RPULLDOWN GRIP
PRESS PRESS
UPPER BODY

CABLE INCLINE FLAT

10-12 WEIGHTE PULLUPDB
CHEST-
CHEST 2 2 9-10 ~2 MINS CHEST
(drop set)
10-12 D DIP SUPPORT
PRESS
PRESS
SEATED CABLE ROW 1 2 9-10 ~2 MINS SUPPORT
(drop set) DB ED T-BAR
A1: BAYESIAN CABLE CURL
1 2 12-15 10 ED DB DB CURL
0 MINS INCLINE
CABLE ROW
DB
ROW
CURL
A2: TRICEPS PRESSDOWN1 2 12-15 10 ~1.5MINS TRICEPS TRICEPS
CABLE MACHINE
12-15
DB LATERAL RAISE 1 1 10 ~1.5MINS KICKBACK
LATERAL KICKBACK
LATERAL
(dropset)
RAISE RAISE
SUBSTITU SUBSTITU
WARM WORKIN DB
WEEK 4 EXERCISE REPS LOAD RPE REST TION TION
45'
UP SETS G SETS ROMANIA
ROMANIAN DEADLIFT2 2 10-12 8-9 ~2 MINS OPTION 1 OPTION
HYPEREXT 2
N DB
LEG GOBLET ENSION
2 3 10-12 8-9 ~2 MINS DEADLIFT WALKING
PRESS SQUAT
LOWER BODY

LUNGE
10-12 DB STEP GOBLET
LEG EXTENSION 1 1 9-10 ~1.5MINS
(dropset) UP SQUAT
LEG
STANDIN
PRESS
PLATE-
A1: SEATED CALF RAISE
1 2 12-15 10 0 MINS G CALF
MACHINE TOE
WEIGHTE
A2: CABLE CRUNCH 1 2 12-15 10 ~1.5MINS RAISE
CRUNCH PRESS
D
CRUNCH
SUGGESTED 1-2 REST DAYS
Focus
Focus on on
strength
mind
Focus on
here.
muscle
squeezing
Each
connectio
Do
your
week NOTES
first
add
n
set
shoulder with
wideor
weight
pecs.
overhand
blades
reps.
Drop
(1.5x
together, the
Keep
weight
shoulder
drive
form your
Bring
back
width),
elbows the
and
consistent
dumbbell
focus
secondon
.down and
sset
stretch
Arc
back. allthe
the
Last
way
and
underhan
bar
set only
down,
squeeze!
d
behind
do (1x
a
Arc
keep theyour
shoulder
your
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as
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weight
move.
 SUBSTITU SUBSTITU
WARM WORKIN 2-GRIP
WEEK 5 EXERCISE REPS LOAD RPE REST TION
MACHINE TION
2-GRIP UP SETS G SETS LAT 2
1-2 2 8-10 9-10 ~2 MINS OPTION
PULLDOW 1 OPTION
WEIGHTE
PULLUP MACHINE PULLDOW
D DIP 2-3 1 6-8 8-9 ~3 MINS N FLAT DB PRESS
CHEST N
(HEAVY)
WEIGHTE PRESS
MACHINE
UPPER BODY

D DIP
0 1 10-12 9-10 ~3 MINS CHEST FLAT DB PRESS
(BACK
INCLINE PRESS
CHEST-
OFF)
CHEST- SEATED
STANDIN SUPPORT SEATED
SUPPORT 1 2 8-10 9-10 ~2 MINS MACHINE CABLE
G DB ED T-BAR DB
ED DB 1 2 8-10 9-10 ~2 MINS SHOULDE ROW
ARNOLD ROW SHOULDE
ROW OVERHEA
CABLE EZ
R PRESS
A1: DB INCLINE
PRESS CURL1 2 15-20 10 0 MINS CABLE EZ REZ
DCURL BAR CURL
PRESS
BAR
A2: DB FRENCH PRESS1 2 15-20 10 ~1.5MINS TRICEPS SKULL
EXTENSIO CRUSHER
SUBSTITU
N SUBSTITU
SINGLE- WARM WORKIN
WEEK 5 EXERCISE REPS LOAD RPE REST TION TION
LEG UP SETS G SETS
SINGLE-
LEG 6-8 per MACHINE1 OPTION 2
OPTION
LEG LEG 2-3 1 8-9 ~3 MINS HACK SQUAT
PRESS legper
10-12 SQUAT
MACHINE
PRESS
(HEAVY) 0 1 8-9 ~3 MINS HACK SQUAT
leg SQUAT
LOWER BODY

(BACK
OFF) NORDIC
LYING
GLUTE-HAM RAISE 1 1 10-12 10 ~1.5MINS HAM
LEG CURL
CURL
REVERSE HANGINGLEG
A1: ROMAN CHAIR CRUNCH1 2 12-15 9-10 0 MINS STANDIN
CRUNCH LEG RAISE
PRESS
A2: SEATED CALF RAISE
1 2 12-15 9-10 ~1.5MINS G CALF
TOE
RAISE
PRESS
SUGGESTED 1-2 REST DAYS
SUBSTITU SUBSTITU
SEATED WARM WORKIN
WEEK 5 EXERCISE REPS LOAD RPE REST STANDIN
TION MACHINE
TION
DB UP SETS G SETS G DB 1 OPTION 2
2 2 10-12 9-10 OPTION
~2 MINS SEATED SHOULDE
SHOULDE
T-BAR ARNOLD
2 2 10-12 9-10 ~2 MINS CABLE R PRESS
R ROW
PRESS PRESS PENDLAY ROW
ROW
MACHINE
UPPER BODY

WEIGHTE
CHEST 2 2 8-10 9-10 ~2 MINS FLAT DB PRESS
D DIP
PRESS NEUTRAL-
LAT
8-10 GRIP LAT WEIGHTE
PULLDOW 2 2 9-10 ~2 MINS CABLE TRICEPS
(dropset) PULLDOW D PULLUP
N KICKBACK
A1: DB TRICEPS 1 2 12-15 9-10 0 MINS TRICEPS PRESSDO
N
DB BAYESIAN
A2: SPIDER CURL 1 2 12-15 9-10 KICKBACK
~1.5MINS MACHINE
PREACHE CABLE WN
DB
12-15 R CURL LATERAL
CURL
CABLE LATERAL RAISE1 2 10 ~1.5MINS LATERAL
(dropset)
RAISE RAISE
SUBSTITU SUBSTITU
DB WARM WORKIN
WEEK 5 EXERCISE REPS LOAD RPE REST TION TION
BULGARI UP SETS G SETS GOBLET1 OPTION
LEG 2
DB 2 3 10-12 8-9 OPTION
~2 MINS ROMANIA
AN SPLIT SQUAT 45'
PRESS
ROMANIA
SQUAT 2 2 10-12 8-9 ~2 MINS N HYPEREXT
N
LOWER BODY

DEADLIFT ENSION
DEADLIFT LEG
GOBLET SQUAT 1 1 12-15 9-10 ~1.5MINS EXTENSIO STEP-UP
N
STANDIN SEATED
A1: LEG PRESS TOE PRESS
1 2 15-20 10 0 MINS G PLATE-
CALF CALF
WEIGHTE
RAISE CABLE
RAISE
A2: MACHINE CRUNCH 1 2 10-12 10 ~1.5MINS
D CRUNCH
CRUNCH
SUGGESTED 1-2 REST DAYS
First
Tuck set your
1.5x
elbows at
shoulder
45', lean
width
Tuck
your NOTES your
grip.
elbows
torso at
Start
Second
45', with
lean
forward
your
set
your
15', 1.0x
elbows
Keep
shoulder
torso in
shoulder
front
elbows of at
width
forward
width or
you
~30'
grip.
15',
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angle
slightly
palms
from
Can
shoulder
upper
wider
facing
torso.
perform
width
back in.
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or
grip.
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the
seated
slightly or
against
the
weight
standing.
wider 45
bench
dumbbell
towards
Press
degreethe
grip.
syourso that
dumbbell
incline,
your
navel.
straight
keep
palms
High
up and
shoulder and
Don't
face
wide
down
back foot
as
High
swingNOTES and
forward
positionin
behind
you curl.
wide
your foot
legs
as
g,
your you
start
positionin
at
press.
with
Keep
head. theyour
g, start
bottom,
weaker
hips
with
minimize
leg.
straight,
Press all
weaker
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do
the
leg. Nordic
way
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up tuck
toCurl
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if
your GHR
no toes,
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towards
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your
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Focus
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the if
squeezing
lifting
bottom,
your
your legs
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shoulder
Bring
straight
bounce.
blades
dumbbell
out is too
Think
together
schallengin
all the
NOTES
about
g. youpull
as
way
your
pull
down, the
Lean
elbows
weight
keep your
away
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towards
torso
Focus
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shrugging Last
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set
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). only
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(shoulder
~50%,
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elbows
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hyperexte
perform
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eStart
anthe with
nsion) in
NOTES
reps,
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ofin
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th
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chin,to sit
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your
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push
to
yourmove your
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calves at
laterally.
weight,
the
don't
bottom, use
your
don'tarms
to help.
bounce.
 SUBSTITU SUBSTITU
WARM WORKIN 2-GRIP
WEEK 6 EXERCISE REPS LOAD RPE REST TION
MACHINE TION
2-GRIP UP SETS G SETS LAT 2
1-2 2 8-10 9-10 ~2 MINS OPTION
PULLDOW 1 OPTION
WEIGHTE
PULLUP MACHINE PULLDOW
D DIP 2-3 1 6-8 8-9 ~3 MINS N FLAT DB PRESS
CHEST N
(HEAVY)
WEIGHTE PRESS
MACHINE
UPPER BODY

D DIP
0 1 10-12 9-10 ~3 MINS CHEST FLAT DB PRESS
(BACK
INCLINE PRESS
CHEST-
OFF)
CHEST- SEATED
STANDIN SUPPORT SEATED
SUPPORT 1 2 8-10 9-10 ~2 MINS MACHINE CABLE
G DB ED T-BAR DB
ED DB 1 2 8-10 9-10 ~2 MINS SHOULDE ROW
ARNOLD ROW SHOULDE
ROW OVERHEA
CABLE EZ
R PRESS
A1: DB INCLINE
PRESS CURL1 2 15-20 10 0 MINS CABLE EZ REZ
DCURL BAR CURL
PRESS
BAR
A2: DB FRENCH PRESS1 2 15-20 10 ~1.5MINS TRICEPS SKULL
EXTENSIO CRUSHER
SUBSTITU
N SUBSTITU
SINGLE- WARM WORKIN
WEEK 6 EXERCISE REPS LOAD RPE REST TION TION
LEG UP SETS G SETS
SINGLE-
LEG 6-8 per MACHINE1 OPTION 2
OPTION
LEG LEG 2-3 1 8-9 ~3 MINS HACK SQUAT
PRESS legper
10-12 SQUAT
MACHINE
PRESS
(HEAVY) 0 1 8-9 ~3 MINS HACK SQUAT
leg SQUAT
LOWER BODY

(BACK
OFF) NORDIC
LYING
GLUTE-HAM RAISE 1 1 10-12 10 ~1.5MINS HAM
LEG CURL
CURL
REVERSE HANGINGLEG
A1: ROMAN CHAIR CRUNCH1 2 12-15 9-10 0 MINS STANDIN
CRUNCH LEG RAISE
PRESS
A2: SEATED CALF RAISE
1 2 12-15 9-10 ~1.5MINS G CALF
TOE
RAISE
PRESS
SUGGESTED 1-2 REST DAYS
SUBSTITU SUBSTITU
SEATED WARM WORKIN
WEEK 6 EXERCISE REPS LOAD RPE REST STANDIN
TION MACHINE
TION
DB UP SETS G SETS G DB 1 OPTION 2
2 2 10-12 9-10 OPTION
~2 MINS SEATED SHOULDE
SHOULDE
T-BAR ARNOLD
2 2 10-12 9-10 ~2 MINS CABLE R PRESS
R ROW
PRESS PRESS PENDLAY ROW
ROW
MACHINE
UPPER BODY

WEIGHTE
CHEST 2 2 8-10 9-10 ~2 MINS FLAT DB PRESS
D DIP
PRESS NEUTRAL-
LAT
8-10 GRIP LAT WEIGHTE
PULLDOW 2 2 9-10 ~2 MINS CABLE TRICEPS
(dropset) PULLDOW D PULLUP
N KICKBACK
A1: DB TRICEPS 1 2 12-15 9-10 0 MINS TRICEPS PRESSDO
N
DB BAYESIAN
A2: SPIDER CURL 1 2 12-15 9-10 KICKBACK
~1.5MINS MACHINE
PREACHE CABLE WN
DB
12-15 R CURL LATERAL
CURL
CABLE LATERAL RAISE1 2 10 ~1.5MINS LATERAL
(dropset)
RAISE RAISE
SUBSTITU SUBSTITU
DB WARM WORKIN
WEEK 6 EXERCISE REPS LOAD RPE REST TION TION
BULGARI UP SETS G SETS GOBLET1 OPTION
LEG 2
DB 2 3 10-12 8-9 OPTION
~2 MINS ROMANIA
AN SPLIT SQUAT 45'
PRESS
ROMANIA
SQUAT 2 2 10-12 8-9 ~2 MINS N HYPEREXT
N
LOWER BODY

DEADLIFT ENSION
DEADLIFT LEG
GOBLET SQUAT 1 1 12-15 9-10 ~1.5MINS EXTENSIO STEP-UP
N
STANDIN SEATED
A1: LEG PRESS TOE PRESS
1 2 15-20 10 0 MINS G PLATE-
CALF CALF
WEIGHTE
RAISE CABLE
RAISE
A2: MACHINE CRUNCH 1 2 10-12 10 ~1.5MINS
D CRUNCH
CRUNCH
SUGGESTED 1-2 REST DAYS
First
Tuck set your
1.5x
elbows at
shoulder
45', lean
width
Tuck
your NOTES your
grip.
elbows
torso at
Start
Second
45', with
lean
forward
your
set
your
15', 1.0x
elbows
Keep
shoulder
torso in
shoulder
front
elbows of at
width
forward
width or
you
~30'
grip.
15',
Brace and
angle
slightly
palms
from
Can
shoulder
upper
wider
facing
torso.
perform
width
back in.
Pull
or
grip.
Rotate
the
seated
slightly or
against
the
weight
standing.
wider 45
bench
dumbbell
towards
Press
degreethe
grip.
syourso that
dumbbell
incline,
your
navel.
straight
keep
palms
High
up and
shoulder and
Don't
face
wide
down
back foot
as
High
swingNOTES and
forward
positionin
behind
you curl.
wide
your foot
legs
as
g,
your you
start
positionin
at
press.
with
Keep
head. theyour
g, start
bottom,
weaker
hips
with
minimize
leg.
straight,
Press all
weaker
momentu
do
the
leg. Nordic
way
m,
Ham
up tuck
toCurl
your
if
your GHR
no toes,
knees
machine.
stretch
towards
your
your
calves at
Focus
chest on
the if
squeezing
lifting
bottom,
your
your legs
don't
shoulder
Bring
straight
bounce.
blades
dumbbell
out is too
Think
together
schallengin
all the
NOTES
about
g. youpull
as
way
your
pull
down, the
Lean
elbows
weight
keep your
away
"down"
towards
torso
Focus
from on
the
Lean
not
you. "in".
upright.
squeezingKeep
cable.
Brace
slightly
Last
your set
your
Focus
your
forward,
only
shoulders
chest. doona
squeezing
chest
lock
dropset:
down your
your
against
(avoid an
elbow
perform
delts.
incline
behind
8-10
shrugging Last
reps,
set
bench,
your
drop
). only
the
do
curl
torso
weightawith by
dropset:
your
(shoulder
~50%,
perform
elbows
Emphasiz
hyperexte
perform
12-15
slightly
eStart
anthe with
nsion) in
NOTES
reps,
front
stretch
your
additionaldrop
ofin
Hold
the
you.
your
weaker the
8-10 reps.
dumbbell
weight
hamstring
leg. Squat by
undernea
~50%,
Press
s, prevent
deep. all
th
the
youryour
perform
way
chin,to sit
addition
up
lower
back
Squeeze
your
back and
12'15toes,
from
down,
reps. abs
your
stretch
rounding.
push
to
yourmove your
knees out
the
calves at
laterally.
weight,
the
don't
bottom, use
your
don'tarms
to help.
bounce.
 SUBSTITU SUBSTITU
WARM WORKIN 2-GRIP
WEEK 7 EXERCISE REPS LOAD RPE REST TION
MACHINE TION
2-GRIP UP SETS G SETS LAT 2
1-2 2 8-10 9-10 ~2 MINS OPTION
PULLDOW 1 OPTION
WEIGHTE
PULLUP MACHINE PULLDOW
D DIP 2-3 1 6-8 8-9 ~3 MINS N FLAT DB PRESS
CHEST N
(HEAVY)
WEIGHTE PRESS
MACHINE
UPPER BODY

D DIP
0 1 10-12 9-10 ~3 MINS CHEST FLAT DB PRESS
(BACK
INCLINE PRESS
CHEST-
OFF)
CHEST- SEATED
STANDIN SUPPORT SEATED
SUPPORT 1 2 8-10 9-10 ~2 MINS MACHINE CABLE
G DB ED T-BAR DB
ED DB 1 2 8-10 9-10 ~2 MINS SHOULDE ROW
ARNOLD ROW SHOULDE
ROW OVERHEA
CABLE EZ
R PRESS
A1: DB INCLINE
PRESS CURL1 2 15-20 10 0 MINS CABLE EZ REZ
DCURL BAR CURL
PRESS
BAR
A2: DB FRENCH PRESS1 2 15-20 10 ~1.5MINS TRICEPS SKULL
EXTENSIO CRUSHER
SUBSTITU
N SUBSTITU
SINGLE- WARM WORKIN
WEEK 7 EXERCISE REPS LOAD RPE REST TION TION
LEG UP SETS G SETS
SINGLE-
LEG 6-8 per MACHINE1 OPTION 2
OPTION
LEG LEG 2-3 1 8-9 ~3 MINS HACK SQUAT
PRESS legper
10-12 SQUAT
MACHINE
PRESS
(HEAVY) 0 1 8-9 ~3 MINS HACK SQUAT
leg SQUAT
LOWER BODY

(BACK
OFF) NORDIC
LYING
GLUTE-HAM RAISE 1 1 10-12 10 ~1.5MINS HAM
LEG CURL
CURL
REVERSE HANGINGLEG
A1: ROMAN CHAIR CRUNCH1 2 12-15 9-10 0 MINS STANDIN
CRUNCH LEG RAISE
PRESS
A2: SEATED CALF RAISE
1 2 12-15 9-10 ~1.5MINS G CALF
TOE
RAISE
PRESS
SUGGESTED 1-2 REST DAYS
SUBSTITU SUBSTITU
SEATED WARM WORKIN
WEEK 7 EXERCISE REPS LOAD RPE REST STANDIN
TION MACHINE
TION
DB UP SETS G SETS G DB 1 OPTION 2
2 2 10-12 9-10 OPTION
~2 MINS SEATED SHOULDE
SHOULDE
T-BAR ARNOLD
2 2 10-12 9-10 ~2 MINS CABLE R PRESS
R ROW
PRESS PRESS PENDLAY ROW
ROW
MACHINE
UPPER BODY

WEIGHTE
CHEST 2 2 8-10 9-10 ~2 MINS FLAT DB PRESS
D DIP
PRESS NEUTRAL-
LAT
8-10 GRIP LAT WEIGHTE
PULLDOW 2 2 9-10 ~2 MINS CABLE TRICEPS
(dropset) PULLDOW D PULLUP
N KICKBACK
A1: DB TRICEPS 1 2 12-15 9-10 0 MINS TRICEPS PRESSDO
N
DB BAYESIAN
A2: SPIDER CURL 1 2 12-15 9-10 KICKBACK
~1.5MINS MACHINE
PREACHE CABLE WN
DB
12-15 R CURL LATERAL
CURL
CABLE LATERAL RAISE1 2 10 ~1.5MINS LATERAL
(dropset)
RAISE RAISE
SUBSTITU SUBSTITU
DB WARM WORKIN
WEEK 7 EXERCISE REPS LOAD RPE REST TION TION
BULGARI UP SETS G SETS GOBLET1 OPTION
LEG 2
DB 2 3 10-12 8-9 OPTION
~2 MINS ROMANIA
AN SPLIT SQUAT 45'
PRESS
ROMANIA
SQUAT 2 2 10-12 8-9 ~2 MINS N HYPEREXT
N
LOWER BODY

DEADLIFT ENSION
DEADLIFT LEG
GOBLET SQUAT 1 1 12-15 9-10 ~1.5MINS EXTENSIO STEP-UP
N
STANDIN SEATED
A1: LEG PRESS TOE PRESS
1 2 15-20 10 0 MINS G PLATE-
CALF CALF
WEIGHTE
RAISE CABLE
RAISE
A2: MACHINE CRUNCH 1 2 10-12 10 ~1.5MINS
D CRUNCH
CRUNCH
SUGGESTED 1-2 REST DAYS
First
Tuck set your
1.5x
elbows at
shoulder
45', lean
width
Tuck
your NOTES your
grip.
elbows
torso at
Start
Second
45', with
lean
forward
your
set
your
15', 1.0x
elbows
Keep
shoulder
torso in
shoulder
front
elbows of at
width
forward
width or
you
~30'
grip.
15',
Brace and
angle
slightly
palms
from
Can
shoulder
upper
wider
facing
torso.
perform
width
back in.
Pull
or
grip.
Rotate
the
seated
slightly or
against
the
weight
standing.
wider 45
bench
dumbbell
towards
Press
degreethe
grip.
syourso that
dumbbell
incline,
your
navel.
straight
keep
palms
High
up and
shoulder and
Don't
face
wide
down
back foot
as
High
swingNOTES and
forward
positionin
behind
you curl.
wide
your foot
legs
as
g,
your you
start
positionin
at
press.
with
Keep
head. theyour
g, start
bottom,
weaker
hips
with
minimize
leg.
straight,
Press all
weaker
momentu
do
the
leg. Nordic
way
m,
Ham
up tuck
toCurl
your
if
your GHR
no toes,
knees
machine.
stretch
towards
your
your
calves at
Focus
chest on
the if
squeezing
lifting
bottom,
your
your legs
don't
shoulder
Bring
straight
bounce.
blades
dumbbell
out is too
Think
together
schallengin
all the
NOTES
about
g. youpull
as
way
your
pull
down, the
Lean
elbows
weight
keep your
away
"down"
towards
torso
Focus
from on
the
Lean
not
you. "in".
upright.
squeezingKeep
cable.
Brace
slightly
Last
your set
your
Focus
your
forward,
only
shoulders
chest. doona
squeezing
chest
lock
dropset:
down your
your
against
(avoid an
elbow
perform
delts.
incline
behind
8-10
shrugging Last
reps,
set
bench,
your
drop
). only
the
do
curl
torso
weightawith by
dropset:
your
(shoulder
~50%,
perform
elbows
Emphasiz
hyperexte
perform
12-15
slightly
eStart
anthe with
nsion) in
NOTES
reps,
front
stretch
your
additionaldrop
ofin
Hold
the
you.
your
weaker the
8-10 reps.
dumbbell
weight
hamstring
leg. Squat by
undernea
~50%,
Press
s, prevent
deep. all
th
the
youryour
perform
way
chin,to sit
addition
up
lower
back
Squeeze
your
back and
12'15toes,
from
down,
reps. abs
your
stretch
rounding.
push
to
yourmove your
knees out
the
calves at
laterally.
weight,
the
don't
bottom, use
your
don'tarms
to help.
bounce.
 SUBSTITU SUBSTITU
WARM WORKIN 2-GRIP
WEEK 8 EXERCISE REPS LOAD RPE REST TION
MACHINE TION
2-GRIP UP SETS G SETS LAT 2
1-2 2 8-10 9-10 ~2 MINS OPTION
PULLDOW 1 OPTION
WEIGHTE
PULLUP MACHINE PULLDOW
D DIP 2-3 1 6-8 8-9 ~3 MINS N FLAT DB PRESS
CHEST N
(HEAVY)
WEIGHTE PRESS
MACHINE
UPPER BODY

D DIP
0 1 10-12 9-10 ~3 MINS CHEST FLAT DB PRESS
(BACK
INCLINE PRESS
CHEST-
OFF)
CHEST- SEATED
STANDIN SUPPORT SEATED
SUPPORT 1 2 8-10 9-10 ~2 MINS MACHINE CABLE
G DB ED T-BAR DB
ED DB 1 2 8-10 9-10 ~2 MINS SHOULDE ROW
ARNOLD ROW SHOULDE
ROW OVERHEA
CABLE EZ
R PRESS
A1: DB INCLINE
PRESS CURL1 2 15-20 10 0 MINS CABLE EZ REZ
DCURL BAR CURL
PRESS
BAR
A2: DB FRENCH PRESS1 2 15-20 10 ~1.5MINS TRICEPS SKULL
EXTENSIO CRUSHER
SUBSTITU
N SUBSTITU
SINGLE- WARM WORKIN
WEEK 8 EXERCISE REPS LOAD RPE REST TION TION
LEG UP SETS G SETS
SINGLE-
LEG 6-8 per MACHINE1 OPTION 2
OPTION
LEG LEG 2-3 1 8-9 ~3 MINS HACK SQUAT
PRESS legper
10-12 SQUAT
MACHINE
PRESS
(HEAVY) 0 1 8-9 ~3 MINS HACK SQUAT
leg SQUAT
LOWER BODY

(BACK
OFF) NORDIC
LYING
GLUTE-HAM RAISE 1 1 10-12 10 ~1.5MINS HAM
LEG CURL
CURL
REVERSE HANGINGLEG
A1: ROMAN CHAIR CRUNCH1 2 12-15 9-10 0 MINS STANDIN
CRUNCH LEG RAISE
PRESS
A2: SEATED CALF RAISE
1 2 12-15 9-10 ~1.5MINS G CALF
TOE
RAISE
PRESS
SUGGESTED 1-2 REST DAYS
SUBSTITU SUBSTITU
SEATED WARM WORKIN
WEEK 8 EXERCISE REPS LOAD RPE REST STANDIN
TION MACHINE
TION
DB UP SETS G SETS G DB 1 OPTION 2
2 2 10-12 9-10 OPTION
~2 MINS SEATED SHOULDE
SHOULDE
T-BAR ARNOLD
2 2 10-12 9-10 ~2 MINS CABLE R PRESS
R ROW
PRESS PRESS PENDLAY ROW
ROW
MACHINE
UPPER BODY

WEIGHTE
CHEST 2 2 8-10 9-10 ~2 MINS FLAT DB PRESS
D DIP
PRESS NEUTRAL-
LAT
8-10 GRIP LAT WEIGHTE
PULLDOW 2 2 9-10 ~2 MINS CABLE TRICEPS
(dropset) PULLDOW D PULLUP
N KICKBACK
A1: DB TRICEPS 1 2 12-15 9-10 0 MINS TRICEPS PRESSDO
N
DB BAYESIAN
A2: SPIDER CURL 1 2 12-15 9-10 KICKBACK
~1.5MINS MACHINE
PREACHE CABLE WN
DB
12-15 R CURL LATERAL
CURL
CABLE LATERAL RAISE1 2 10 ~1.5MINS LATERAL
(dropset)
RAISE RAISE
SUBSTITU SUBSTITU
DB WARM WORKIN
WEEK 8 EXERCISE REPS LOAD RPE REST TION TION
BULGARI UP SETS G SETS GOBLET1 OPTION
LEG 2
DB 2 3 10-12 8-9 OPTION
~2 MINS ROMANIA
AN SPLIT SQUAT 45'
PRESS
ROMANIA
SQUAT 2 2 10-12 8-9 ~2 MINS N HYPEREXT
N
LOWER BODY

DEADLIFT ENSION
DEADLIFT LEG
GOBLET SQUAT 1 1 12-15 9-10 ~1.5MINS EXTENSIO STEP-UP
N
STANDIN SEATED
A1: LEG PRESS TOE PRESS
1 2 15-20 10 0 MINS G PLATE-
CALF CALF
WEIGHTE
RAISE CABLE
RAISE
A2: MACHINE CRUNCH 1 2 10-12 10 ~1.5MINS
D CRUNCH
CRUNCH
SUGGESTED 1-2 REST DAYS
First
Tuck set your
1.5x
elbows at
shoulder
45', lean
width
Tuck
your NOTES your
grip.
elbows
torso at
Start
Second
45', with
lean
forward
your
set
your
15', 1.0x
elbows
Keep
shoulder
torso in
shoulder
front
elbows of at
width
forward
width or
you
~30'
grip.
15',
Brace and
angle
slightly
palms
from
Can
shoulder
upper
wider
facing
torso.
perform
width
back in.
Pull
or
grip.
Rotate
the
seated
slightly or
against
the
weight
standing.
wider 45
bench
dumbbell
towards
Press
degreethe
grip.
syourso that
dumbbell
incline,
your
navel.
straight
keep
palms
High
up and
shoulder and
Don't
face
wide
down
back foot
as
High
swingNOTES and
forward
positionin
behind
you curl.
wide
your foot
legs
as
g,
your you
start
positionin
at
press.
with
Keep
head. theyour
g, start
bottom,
weaker
hips
with
minimize
leg.
straight,
Press all
weaker
momentu
do
the
leg. Nordic
way
m,
Ham
up tuck
toCurl
your
if
your GHR
no toes,
knees
machine.
stretch
towards
your
your
calves at
Focus
chest on
the if
squeezing
lifting
bottom,
your
your legs
don't
shoulder
Bring
straight
bounce.
blades
dumbbell
out is too
Think
together
schallengin
all the
NOTES
about
g. youpull
as
way
your
pull
down, the
Lean
elbows
weight
keep your
away
"down"
towards
torso
Focus
from on
the
Lean
not
you. "in".
upright.
squeezingKeep
cable.
Brace
slightly
Last
your set
your
Focus
your
forward,
only
shoulders
chest. doona
squeezing
chest
lock
dropset:
down your
your
against
(avoid an
elbow
perform
delts.
incline
behind
8-10
shrugging Last
reps,
set
bench,
your
drop
). only
the
do
curl
torso
weightawith by
dropset:
your
(shoulder
~50%,
perform
elbows
Emphasiz
hyperexte
perform
12-15
slightly
eStart
anthe with
nsion) in
NOTES
reps,
front
stretch
your
additionaldrop
ofin
Hold
the
you.
your
weaker the
8-10 reps.
dumbbell
weight
hamstring
leg. Squat by
undernea
~50%,
Press
s, prevent
deep. all
th
the
youryour
perform
way
chin,to sit
addition
up
lower
back
Squeeze
your
back and
12'15toes,
from
down,
reps. abs
your
stretch
rounding.
push
to
yourmove your
knees out
the
calves at
laterally.
weight,
the
don't
bottom, use
your
don'tarms
to help.
bounce.
 SUBSTITU SUBSTITU
WARM WORKIN
WEEK 9 MACHINE
EXERCISE REPS LOAD RPE REST TION TION
MACHINE
CHEST UP SETS G SETS FLAT DB1 OPTION
WEIGHTE2
2-3 1 4-6 8-9 ~3 MINS OPTION
CHEST
PRESS PRESS D DIP
FLAT DB WEIGHTE
PRESS
(HEAVY) 0 1 8-10 9-10 ~3 MINS
PRESS D DIP
(BACK 2-GRIP
MACHINE
OFF)
UPPER BODY

10-12 LAT
PULLDOW 2 2 9-10 ~2 MINS WEIGHTED PULLUP
(dropset) PULLDOW
N SEATED
CABLE N
MACHINE
12-15 CHEST- DB
SHOULDE
A1: 1 2 9-10 ~2 MINS SHOULDE
(dropset) SHOULDE
RHELMS
PRESS
OVERHEA 1 2 10-12 9-10
SUPPORT MACHINE
~2 MINS REZPRESS
DB ROW BAR R ROW
ED T-BAR PRESS
D CABLE
1 2 12-15 10 0 MINS ROWDB FRENCH PRESS
SKULL
TRICEPS EZ BAR
A2: CABLE EZ
EXTENSIO CURL 1 2 12-15 10 ~1.5MINS CRUSHER DB CURL
CURL
NS
SUBSTITU SUBSTITU
WARM WORKIN
WEEK 9 MACHINE
EXERCISE REPS LOAD RPE REST TION TION
UP SETS G SETS
MACHINE
SQUAT 2-3 1 4-6 8-9 OPTION 1 OPTION
~3 MINSHACK SQUATLEG PRESS 2
SQUAT
(HEAVY) 0 1 8-10 8-9 ~3 MINSHACK SQUATLEG PRESS
(BACK
LOWER BODY

OFF)
LYING
NORDIC HAM CURL 1 1 8-10 10 ~1.5MINS GLUTE-HAM RAISE
LEG CURL
A2: TWO- LEG
STANDIN
ARMS PRESS
A1: SEATED CALF RAISE
1 2 10-12 9-10 0 MINS G CALF ROMAN
TWO- REVERSE TOE
1 2 10-12 9-10 ~1.5MINS RAISE CHAIR
PRESS
LEGS CRUNCH
CRUNCH
DEAD
BUG SUGGESTED 1-2 REST DAYS
SUBSTITU SUBSTITU
WARM WORKIN
WEEK 9 EXERCISE REPS LOAD RPE REST TION
SINGLE- TION
UP SETS G SETS PENDLAY
STANDIN
MEADOWS ROW 2 2 10-12 9-10 OPTION
~2 MINS ARM DB MACHINE2
SEATED 1 OPTION
G DB DB ROW
2 2 10-12 9-10 ~2 MINS ROW SHOULDE
ARNOLD SHOULDE
NEUTRAL R PRESS
PRESS R PRESS
UPPER BODY

GRIP LAT 8-10 WEIGHTE

2 2 9-10 ~2 MINS LAT PULLDOWN
PULLDOW (dropset) D PULLUP
N
CABLE
A1: WEIGHTE FLAT DB
CHEST 2 2 10-12 9-10 ~2 MINS
INVERSE D DIP
HAMMER PRESS
PRESS 1 2 10-12 10 0 MINS DB CURL
ZOTTMA CABLE
CURL TRICEPS
A2: CABLE TRICEPS
N CURL KICKBACK
1 2 12-15 9-10 ~1.5MINS TRICEPS
DB PULLDOW
CABLE
10-12 KICKBACK N
MACHINE LATERAL RAISE1 2 10 ~1.5MINS LATERAL LATERAL
(dropset)
RAISE RAISE
SUBSTITU SUBSTITU
WARM WORKIN
WEEK 9 ROMANIA
EXERCISE REPS LOAD RPE REST TION
ROMANIA TION
45'
UP SETS G SETS
N 2 2 10-12 8-9 ~2 MINS OPTION
N 1 OPTION
DB 2
HYPEREXT
DB
DEADLIFT DB STEP BULGARI
DEADLIFT ENSION
WALKING 2 3 8-10 8-9 ~2 MINS
UP AN SPLIT
LOWER BODY

LUNGE
SQUAT
12-15 GOBLET DB STEP
LEG EXTENSION 1 1 9-10 ~1.5MINS
(dropset) SQUAT UP
LEG
A2: SEATED
PRESS
A1: STANDING
PLATE-CALF RAISE
1 2 15-20 10 0 MINS CALF
CABLE TOE
WEIGHTE 1 2 12-15 10 ~1.5MINS RAISE MACHINE
PRESS
CRUNCH CRUNCH
D
CRUNCH
SUGGESTED 1-2 REST DAYS
Think
about
Bring
pulling
cables all
your
the way
Focus
elbows
down NOTES on
to
squeezing
"down"
shoulder
Focus on
your
and
height,
squeezing "in".
chest.
Last
yourset
keep
only
chest.do a
torso
dropset:
upright.
Be
10-12 ultra
Last
strict set
with
reps,
only drop
do a
form,
the
superset:
drive
weight
Do
perform
Focus both by
on
elbows
~50%,
arms at
12-15
squeezing
out and
perform
once,
reps,
your drop
back
Focus
an
resist aton45
the
the
biceps.
degree
strength
additional
negative.
Focus on
wieght
Control
angle. by
here.
10-12
strength
~50%,
the
Each
reps.
here.
performNOTES
negative.
week
Each add
an
weight
week or
add
additional
Keep your
reps.
weight
12-15
hips
Press
Keep asallor
Perform
reps.
straight
the
form
these way
Keep
as
up you
to
consistent
slowly,
form
can,
.your can
toes,
focus
consistent
sub foron
stretch
keeping
.your
lying leg
your
curl.
calves
lower at
the
back
Start
bottom, with
against
your
don't
Brace
the
elbows
bounce. in
with
Pull
frontyour
ground your
of
non-
elbows
througho
you and
working
down
utNOTES
palms the set.
hand
against
facing in.
against
your
Rotate
your
sides.
the Last
Focus
knee, on
stay
set
dumbbellonly
squeezing
Can
light, be
sdo
yoursoathat
Hammer
performe
emphasiz
dropset:
your
lateral
Lean
curl
d on
seated
epalms
form.
8-10
delt reps,
to
slightly
concentri
or
drop the
face
move
forward,
c,
standing. the
weight
forward
weight. by
lock
Focus
~50%, your
supinated on
as
Lastyou
elbow
curl set
squeezing
perform
press.
only do a
behind
(palms
your
an
Maintain
Dropset:
dropset:
your
up) on
chest.
additional
aperform
neutral
10-12
torso
the
8-10
reps, reps.
lower
12-15 drop
(shoulder
Take
eccentric.
back,
reps,
the set
drop
hyperexte
medium
NOTES
your hips
the
weight
nsion). by
strides,
back,
weight
~50%,
minimize by
don't
~50%,
perform
the
Press
allow
perform
an all
amount
the way
your
an
additional
you
up topush
spine to
additional
10-12
off
youryour
toes,
round.
12-15
reps.
Hold
rear a
leg.
stretch
reps. or
plate
your
Focus
DB to on
calves
your at
squeezing
the
your and
chest
bottom,
quads to
crunch
don't
make the
hard!
bounce.
weight
move.
 SUBSTITU SUBSTITU
WARM WORKIN
WEEK 10 MACHINE
EXERCISE REPS LOAD RPE REST TION TION
MACHINE
CHEST UP SETS G SETS FLAT DB1 OPTION
WEIGHTE2
2-3 1 4-6 8-9 ~3 MINS OPTION
CHEST
PRESS PRESS D DIP
FLAT DB WEIGHTE
PRESS
(HEAVY) 0 1 8-10 9-10 ~3 MINS
PRESS D DIP
(BACK 2-GRIP
MACHINE
OFF)
UPPER BODY

10-12 LAT
PULLDOW 2 2 9-10 ~2 MINS WEIGHTED PULLUP
(dropset) PULLDOW
N SEATED
CABLE N
MACHINE
12-15 CHEST- DB
SHOULDE
A1: 1 2 9-10 ~2 MINS SHOULDE
(dropset) SHOULDE
RHELMS
PRESS
OVERHEA 1 2 10-12 9-10
SUPPORT MACHINE
~2 MINS REZPRESS
DB ROW BAR R ROW
ED T-BAR PRESS
D CABLE
1 2 12-15 10 0 MINS ROWDB FRENCH PRESS
SKULL
TRICEPS EZ BAR
A2: CABLE EZ
EXTENSIO CURL 1 2 12-15 10 ~1.5MINS CRUSHER DB CURL
CURL
NS
SUBSTITU SUBSTITU
WARM WORKIN
WEEK 10 MACHINE
EXERCISE REPS LOAD RPE REST TION TION
UP SETS G SETS
MACHINE
SQUAT 2-3 1 4-6 8-9 OPTION 1 OPTION
~3 MINSHACK SQUATLEG PRESS 2
SQUAT
(HEAVY) 0 1 8-10 8-9 ~3 MINSHACK SQUATLEG PRESS
(BACK
LOWER BODY

OFF)
LYING
NORDIC HAM CURL 1 1 8-10 10 ~1.5MINS GLUTE-HAM RAISE
LEG CURL
A2: TWO- LEG
STANDIN
ARMS PRESS
A1: SEATED CALF RAISE
1 2 10-12 9-10 0 MINS G CALF ROMAN
TWO- REVERSE TOE
1 2 10-12 9-10 ~1.5MINS RAISE CHAIR
PRESS
LEGS CRUNCH
CRUNCH
DEAD
BUG SUGGESTED 1-2 REST DAYS
SUBSTITU SUBSTITU
WARM WORKIN
WEEK 10 EXERCISE REPS LOAD RPE REST TION
SINGLE- TION
UP SETS G SETS PENDLAY
STANDIN
MEADOWS ROW 2 2 10-12 9-10 OPTION
~2 MINS ARM DB MACHINE2
SEATED 1 OPTION
G DB DB ROW
2 2 10-12 9-10 ~2 MINS ROW SHOULDE
ARNOLD SHOULDE
NEUTRAL R PRESS
PRESS R PRESS
UPPER BODY

GRIP LAT 8-10 WEIGHTE

2 2 9-10 ~2 MINS LAT PULLDOWN
PULLDOW (dropset) D PULLUP
N
CABLE
A1: WEIGHTE FLAT DB
CHEST 2 2 10-12 9-10 ~2 MINS
INVERSE D DIP
HAMMER PRESS
PRESS 1 2 10-12 10 0 MINS DB CURL
ZOTTMA CABLE
CURL TRICEPS
A2: CABLE TRICEPS
N CURL KICKBACK
1 2 12-15 9-10 ~1.5MINS TRICEPS
DB PULLDOW
CABLE
10-12 KICKBACK N
MACHINE LATERAL RAISE1 2 10 ~1.5MINS LATERAL LATERAL
(dropset)
RAISE RAISE
SUBSTITU SUBSTITU
WARM WORKIN
WEEK 10 ROMANIA
EXERCISE REPS LOAD RPE REST TION
ROMANIA TION
45'
UP SETS G SETS
N 2 2 10-12 8-9 ~2 MINS OPTION
N 1 OPTION
DB 2
HYPEREXT
DB
DEADLIFT DB STEP BULGARI
DEADLIFT ENSION
WALKING 2 3 8-10 8-9 ~2 MINS
UP AN SPLIT
LOWER BODY

LUNGE
SQUAT
12-15 GOBLET DB STEP
LEG EXTENSION 1 1 9-10 ~1.5MINS
(dropset) SQUAT UP
LEG
A2: SEATED
PRESS
A1: STANDING
PLATE-CALF RAISE
1 2 15-20 10 0 MINS CALF
CABLE TOE
WEIGHTE 1 2 12-15 10 ~1.5MINS RAISE MACHINE
PRESS
CRUNCH CRUNCH
D
CRUNCH
SUGGESTED 1-2 REST DAYS
Think
about
Bring
pulling
cables all
your
the way
Focus
elbows
down NOTES on
to
squeezing
"down"
shoulder
Focus on
your
and
height,
squeezing "in".
chest.
Last
yourset
keep
only
chest.do a
torso
dropset:
upright.
Be
10-12 ultra
Last
strict set
with
reps,
only drop
do a
form,
the
superset:
drive
weight
Do
perform
Focus both by
on
elbows
~50%,
arms at
12-15
squeezing
out and
perform
once,
reps,
your drop
back
Focus
an
resist aton45
the
the
biceps.
degree
strength
additional
negative.
Focus on
wieght
Control
angle. by
here.
10-12
strength
~50%,
the
Each
reps.
here.
performNOTES
negative.
week
Each add
an
weight
week or
add
additional
Keep your
reps.
weight
12-15
hips
Press
Keep asallor
Perform
reps.
straight
the
form
these way
Keep
as
up you
to
consistent
slowly,
form
can,
.your can
toes,
focus
consistent
sub foron
stretch
keeping
.your
lying leg
your
curl.
calves
lower at
the
back
Start
bottom, with
against
your
don't
Brace
the
elbows
bounce. in
with
Pull
frontyour
ground your
of
non-
elbows
througho
you and
working
down
utNOTES
palms the set.
hand
against
facing in.
against
your
Rotate
your
sides.
the Last
Focus
knee, on
stay
set
dumbbellonly
squeezing
Can
light, be
sdo
yoursoathat
Hammer
performe
emphasiz
dropset:
your
lateral
Lean
curl
d on
seated
epalms
form.
8-10
delt reps,
to
slightly
concentri
or
drop the
face
move
forward,
c,
standing. the
weight
forward
weight. by
lock
Focus
~50%, your
supinated on
as
Lastyou
elbow
curl set
squeezing
perform
press.
only do a
behind
(palms
your
an
Maintain
Dropset:
dropset:
your
up) on
chest.
additional
aperform
neutral
10-12
torso
the
8-10
reps, reps.
lower
12-15 drop
(shoulder
Take
eccentric.
back,
reps,
the set
drop
hyperexte
medium
NOTES
your hips
the
weight
nsion). by
strides,
back,
weight
~50%,
minimize by
don't
~50%,
perform
the
Press
allow
perform
an all
amount
the way
your
an
additional
you
up topush
spine to
additional
10-12
off
youryour
toes,
round.
12-15
reps.
Hold
rear a
leg.
stretch
reps. or
plate
your
Focus
DB to on
calves
your at
squeezing
the
your and
chest
bottom,
quads to
crunch
don't
make the
hard!
bounce.
weight
move.
 SUBSTITU SUBSTITU
WARM WORKIN
WEEK 11 MACHINE
EXERCISE REPS LOAD RPE REST TION TION
MACHINE
CHEST UP SETS G SETS FLAT DB1 OPTION
WEIGHTE2
2-3 1 4-6 8-9 ~3 MINS OPTION
CHEST
PRESS PRESS D DIP
FLAT DB WEIGHTE
PRESS
(HEAVY) 0 1 8-10 9-10 ~3 MINS
PRESS D DIP
(BACK 2-GRIP
MACHINE
OFF)
UPPER BODY

10-12 LAT
PULLDOW 2 2 9-10 ~2 MINS WEIGHTED PULLUP
(dropset) PULLDOW
N SEATED
CABLE N
MACHINE
12-15 CHEST- DB
SHOULDE
A1: 1 2 9-10 ~2 MINS SHOULDE
(dropset) SHOULDE
RHELMS
PRESS
OVERHEA 1 2 10-12 9-10
SUPPORT MACHINE
~2 MINS REZPRESS
DB ROW BAR R ROW
ED T-BAR PRESS
D CABLE
1 2 12-15 10 0 MINS ROWDB FRENCH PRESS
SKULL
TRICEPS EZ BAR
A2: CABLE EZ
EXTENSIO CURL 1 2 12-15 10 ~1.5MINS CRUSHER DB CURL
CURL
NS
SUBSTITU SUBSTITU
WARM WORKIN
WEEK 11 MACHINE
EXERCISE REPS LOAD RPE REST TION TION
UP SETS G SETS
MACHINE
SQUAT 2-3 1 4-6 8-9 OPTION 1 OPTION
~3 MINSHACK SQUATLEG PRESS 2
SQUAT
(HEAVY) 0 1 8-10 8-9 ~3 MINSHACK SQUATLEG PRESS
(BACK
LOWER BODY

OFF)
LYING
NORDIC HAM CURL 1 1 8-10 10 ~1.5MINS GLUTE-HAM RAISE
LEG CURL
A2: TWO- LEG
STANDIN
ARMS PRESS
A1: SEATED CALF RAISE
1 2 10-12 9-10 0 MINS G CALF ROMAN
TWO- REVERSE TOE
1 2 10-12 9-10 ~1.5MINS RAISE CHAIR
PRESS
LEGS CRUNCH
CRUNCH
DEAD
BUG SUGGESTED 1-2 REST DAYS
SUBSTITU SUBSTITU
WARM WORKIN
WEEK 11 EXERCISE REPS LOAD RPE REST TION
SINGLE- TION
UP SETS G SETS PENDLAY
STANDIN
MEADOWS ROW 2 2 10-12 9-10 OPTION
~2 MINS ARM DB MACHINE2
SEATED 1 OPTION
G DB DB ROW
2 2 10-12 9-10 ~2 MINS ROW SHOULDE
ARNOLD SHOULDE
NEUTRAL R PRESS
PRESS R PRESS
UPPER BODY

GRIP LAT 8-10 WEIGHTE

2 2 9-10 ~2 MINS LAT PULLDOWN
PULLDOW (dropset) D PULLUP
N
CABLE
A1: WEIGHTE FLAT DB
CHEST 2 2 10-12 9-10 ~2 MINS
INVERSE D DIP
HAMMER PRESS
PRESS 1 2 10-12 10 0 MINS DB CURL
ZOTTMA CABLE
CURL TRICEPS
A2: CABLE TRICEPS
N CURL KICKBACK
1 2 12-15 9-10 ~1.5MINS TRICEPS
DB PULLDOW
CABLE
10-12 KICKBACK N
MACHINE LATERAL RAISE1 2 10 ~1.5MINS LATERAL LATERAL
(dropset)
RAISE RAISE
SUBSTITU SUBSTITU
WARM WORKIN
WEEK 11 ROMANIA
EXERCISE REPS LOAD RPE REST TION
ROMANIA TION
45'
UP SETS G SETS
N 2 2 10-12 8-9 ~2 MINS OPTION
N 1 OPTION
DB 2
HYPEREXT
DB
DEADLIFT DB STEP BULGARI
DEADLIFT ENSION
WALKING 2 3 8-10 8-9 ~2 MINS
UP AN SPLIT
LOWER BODY

LUNGE
SQUAT
12-15 GOBLET DB STEP
LEG EXTENSION 1 1 9-10 ~1.5MINS
(dropset) SQUAT UP
LEG
A2: SEATED
PRESS
A1: STANDING
PLATE-CALF RAISE
1 2 15-20 10 0 MINS CALF
CABLE TOE
WEIGHTE 1 2 12-15 10 ~1.5MINS RAISE MACHINE
PRESS
CRUNCH CRUNCH
D
CRUNCH
SUGGESTED 1-2 REST DAYS
Think
about
Bring
pulling
cables all
your
the way
Focus
elbows
down NOTES on
to
squeezing
"down"
shoulder
Focus on
your
and
height,
squeezing "in".
chest.
Last
yourset
keep
only
chest.do a
torso
dropset:
upright.
Be
10-12 ultra
Last
strict set
with
reps,
only drop
do a
form,
the
superset:
drive
weight
Do
perform
Focus both by
on
elbows
~50%,
arms at
12-15
squeezing
out and
perform
once,
reps,
your drop
back
Focus
an
resist aton45
the
the
biceps.
degree
strength
additional
negative.
Focus on
wieght
Control
angle. by
here.
10-12
strength
~50%,
the
Each
reps.
here.
performNOTES
negative.
week
Each add
an
weight
week or
add
additional
Keep your
reps.
weight
12-15
hips
Press
Keep asallor
Perform
reps.
straight
the
form
these way
Keep
as
up you
to
consistent
slowly,
form
can,
.your can
toes,
focus
consistent
sub foron
stretch
keeping
.your
lying leg
your
curl.
calves
lower at
the
back
Start
bottom, with
against
your
don't
Brace
the
elbows
bounce. in
with
Pull
frontyour
ground your
of
non-
elbows
througho
you and
working
down
utNOTES
palms the set.
hand
against
facing in.
against
your
Rotate
your
sides.
the Last
Focus
knee, on
stay
set
dumbbellonly
squeezing
Can
light, be
sdo
yoursoathat
Hammer
performe
emphasiz
dropset:
your
lateral
Lean
curl
d on
seated
epalms
form.
8-10
delt reps,
to
slightly
concentri
or
drop the
face
move
forward,
c,
standing. the
weight
forward
weight. by
lock
Focus
~50%, your
supinated on
as
Lastyou
elbow
curl set
squeezing
perform
press.
only do a
behind
(palms
your
an
Maintain
Dropset:
dropset:
your
up) on
chest.
additional
aperform
neutral
10-12
torso
the
8-10
reps, reps.
lower
12-15 drop
(shoulder
Take
eccentric.
back,
reps,
the set
drop
hyperexte
medium
NOTES
your hips
the
weight
nsion). by
strides,
back,
weight
~50%,
minimize by
don't
~50%,
perform
the
Press
allow
perform
an all
amount
the way
your
an
additional
you
up topush
spine to
additional
10-12
off
youryour
toes,
round.
12-15
reps.
Hold
rear a
leg.
stretch
reps. or
plate
your
Focus
DB to on
calves
your at
squeezing
the
your and
chest
bottom,
quads to
crunch
don't
make the
hard!
bounce.
weight
move.
 SUBSTITU SUBSTITU
WARM WORKIN
WEEK 12 MACHINE
EXERCISE REPS LOAD RPE REST TION TION
MACHINE
CHEST UP SETS G SETS FLAT DB1 OPTION
WEIGHTE2
2-3 1 4-6 8-9 ~3 MINS OPTION
CHEST
PRESS PRESS D DIP
FLAT DB WEIGHTE
PRESS
(HEAVY) 0 1 8-10 9-10 ~3 MINS
PRESS D DIP
(BACK 2-GRIP
MACHINE
OFF)
UPPER BODY

10-12 LAT
PULLDOW 2 2 9-10 ~2 MINS WEIGHTED PULLUP
(dropset) PULLDOW
N SEATED
CABLE N
MACHINE
12-15 CHEST- DB
SHOULDE
A1: 1 2 9-10 ~2 MINS SHOULDE
(dropset) SHOULDE
RHELMS
PRESS
OVERHEA 1 2 10-12 9-10
SUPPORT MACHINE
~2 MINS REZPRESS
DB ROW BAR R ROW
ED T-BAR PRESS
D CABLE
1 2 12-15 10 0 MINS ROWDB FRENCH PRESS
SKULL
TRICEPS EZ BAR
A2: CABLE EZ
EXTENSIO CURL 1 2 12-15 10 ~1.5MINS CRUSHER DB CURL
CURL
NS
SUBSTITU SUBSTITU
WARM WORKIN
WEEK 12 MACHINE
EXERCISE REPS LOAD RPE REST TION TION
UP SETS G SETS
MACHINE
SQUAT 2-3 1 4-6 8-9 OPTION 1 OPTION
~3 MINSHACK SQUATLEG PRESS 2
SQUAT
(HEAVY) 0 1 8-10 8-9 ~3 MINSHACK SQUATLEG PRESS
(BACK
LOWER BODY

OFF)
LYING
NORDIC HAM CURL 1 1 8-10 10 ~1.5MINS GLUTE-HAM RAISE
LEG CURL
A2: TWO- LEG
STANDIN
ARMS PRESS
A1: SEATED CALF RAISE
1 2 10-12 9-10 0 MINS G CALF ROMAN
TWO- REVERSE TOE
1 2 10-12 9-10 ~1.5MINS RAISE CHAIR
PRESS
LEGS CRUNCH
CRUNCH
DEAD
BUG SUGGESTED 1-2 REST DAYS
SUBSTITU SUBSTITU
WARM WORKIN
WEEK 12 EXERCISE REPS LOAD RPE REST TION
SINGLE- TION
UP SETS G SETS PENDLAY
STANDIN
MEADOWS ROW 2 2 10-12 9-10 OPTION
~2 MINS ARM DB MACHINE2
SEATED 1 OPTION
G DB DB ROW
2 2 10-12 9-10 ~2 MINS ROW SHOULDE
ARNOLD SHOULDE
NEUTRAL R PRESS
PRESS R PRESS
UPPER BODY

GRIP LAT 8-10 WEIGHTE

2 2 9-10 ~2 MINS LAT PULLDOWN
PULLDOW (dropset) D PULLUP
N
CABLE
A1: WEIGHTE FLAT DB
CHEST 2 2 10-12 9-10 ~2 MINS
INVERSE D DIP
HAMMER PRESS
PRESS 1 2 10-12 10 0 MINS DB CURL
ZOTTMA CABLE
CURL TRICEPS
A2: CABLE TRICEPS
N CURL KICKBACK
1 2 12-15 9-10 ~1.5MINS TRICEPS
DB PULLDOW
CABLE
10-12 KICKBACK N
MACHINE LATERAL RAISE1 2 10 ~1.5MINS LATERAL LATERAL
(dropset)
RAISE RAISE
SUBSTITU SUBSTITU
WARM WORKIN
WEEK 12 ROMANIA
EXERCISE REPS LOAD RPE REST TION
ROMANIA TION
45'
UP SETS G SETS
N 2 2 10-12 8-9 ~2 MINS OPTION
N 1 OPTION
DB 2
HYPEREXT
DB
DEADLIFT DB STEP BULGARI
DEADLIFT ENSION
WALKING 2 3 8-10 8-9 ~2 MINS
UP AN SPLIT
LOWER BODY

LUNGE
SQUAT
12-15 GOBLET DB STEP
LEG EXTENSION 1 1 9-10 ~1.5MINS
(dropset) SQUAT UP
LEG
A2: SEATED
PRESS
A1: STANDING
PLATE-CALF RAISE
1 2 15-20 10 0 MINS CALF
CABLE TOE
WEIGHTE 1 2 12-15 10 ~1.5MINS RAISE MACHINE
PRESS
CRUNCH CRUNCH
D
CRUNCH
SUGGESTED 1-2 REST DAYS
Think
about
Bring
pulling
cables all
your
the way
Focus
elbows
down NOTES on
to
squeezing
"down"
shoulder
Focus on
your
and
height,
squeezing "in".
chest.
Last
yourset
keep
only
chest.do a
torso
dropset:
upright.
Be
10-12 ultra
Last
strict set
with
reps,
only drop
do a
form,
the
superset:
drive
weight
Do
perform
Focus both by
on
elbows
~50%,
arms at
12-15
squeezing
out and
perform
once,
reps,
your drop
back
Focus
an
resist aton45
the
the
biceps.
degree
strength
additional
negative.
Focus on
wieght
Control
angle. by
here.
10-12
strength
~50%,
the
Each
reps.
here.
performNOTES
negative.
week
Each add
an
weight
week or
add
additional
Keep your
reps.
weight
12-15
hips
Press
Keep asallor
Perform
reps.
straight
the
form
these way
Keep
as
up you
to
consistent
slowly,
form
can,
.your can
toes,
focus
consistent
sub foron
stretch
keeping
.your
lying leg
your
curl.
calves
lower at
the
back
Start
bottom, with
against
your
don't
Brace
the
elbows
bounce. in
with
Pull
frontyour
ground your
of
non-
elbows
througho
you and
working
down
utNOTES
palms the set.
hand
against
facing in.
against
your
Rotate
your
sides.
the Last
Focus
knee, on
stay
set
dumbbellonly
squeezing
Can
light, be
sdo
yoursoathat
Hammer
performe
emphasiz
dropset:
your
lateral
Lean
curl
d on
seated
epalms
form.
8-10
delt reps,
to
slightly
concentri
or
drop the
face
move
forward,
c,
standing. the
weight
forward
weight. by
lock
Focus
~50%, your
supinated on
as
Lastyou
elbow
curl set
squeezing
perform
press.
only do a
behind
(palms
your
an
Maintain
Dropset:
dropset:
your
up) on
chest.
additional
aperform
neutral
10-12
torso
the
8-10
reps, reps.
lower
12-15 drop
(shoulder
Take
eccentric.
back,
reps,
the set
drop
hyperexte
medium
NOTES
your hips
the
weight
nsion). by
strides,
back,
weight
~50%,
minimize by
don't
~50%,
perform
the
Press
allow
perform
an all
amount
the way
your
an
additional
you
up topush
spine to
additional
10-12
off
youryour
toes,
round.
12-15
reps.
Hold
rear a
leg.
stretch
reps. or
plate
your
Focus
DB to on
calves
your at
squeezing
the
your and
chest
bottom,
quads to
crunch
don't
make the
hard!
bounce.
weight
move.
THE ESSENTIALS PROGRAM - 4x WEEK (UPPER, LOWER)

WORKING
WEEK 1 EXERCISE WARM UP SETS REPS
SETS

FLAT DB PRESS (HEAVY) 2-3 1 4-6

FLAT DB PRESS (GET OFF) 0 1 8-10

2-GRIP LAT PULLDOWN 2 2 10-12

UPPER BODY

SEATED DB SHOULDER PRESS 1 2 10-12

10-12 (drop
SEATED CABLE ROW 1 2
set)

A1: EZ BAR SKULL CRUSHER 1 2 12-15

A2: EZ BAR CURL 1 2 12-15

WORKING
WEEK 1 EXERCISE WARM UP SETS REPS
SETS

HACK SQUAT (HEAVY) 2-3 1 4-6

HACK SQUAT (BACK OFF) 0 1 8-10

LOWER BODY

10-12 (drop
SEATED HAMSTRING CURL 1 1
set)

A1: STANDING CALF RAISE 1 2 10-12

A2: HANGING LEG RAISE 1 2 10-12

SUGGESTED 1

WORKING
WEEK 1 EXERCISE WARM UP SETS REPS
SETS
PENDLAY ROW 2 2 8-10
MACHINE SHOULDER PRESS 2 2 10-12
WEIGHTED PULLUP 1 2 8-10
UPPER BODY

10-12 (drop
CABLE CHEST PRESS 2 2
set)
10-12 (drop
SEATED CABLE ROW 1 2
set)
A1: BAYESIAN CABLE CURL 1 2 12-15
 UPPER BO
A2: TRICEPS PRESSDOWN 1 2 12-15
12-15
DB LATERAL RAISE 1 1
(dropset)
WORKING
WEEK 1 EXERCISE WARM UP SETS REPS
SETS
ROMANIAN DEADLIFT 2 2 10-12
LEG PRESS 2 3 10-12
LOWER BODY

10-12
LEG EXTENSION 1 1
(dropset)

A1: SEATED CALF RAISE 1 2 12-15

A2: CABLE CRUNCH 1 2 12-15

SUGGESTED 1
WORKING
WEEK 2 EXERCISE WARM UP SETS REPS
SETS
FLAT DB PRESS (HEAVY) 2-3 1 4-6
FLAT DB PRESS (GET OFF) 0 1 8-10
UPPER BODY

2-GRIP LAT PULLDOWN 2 2 10-12

SEATED DB SHOULDER PRESS 1 2 10-12

10-12 (drop
SEATED CABLE ROW 1 2
set)
A1: EZ BAR SKULL CRUSHER 1 2 12-15
A2: EZ BAR CURL 1 2 12-15

WORKING
WEEK 2 EXERCISE WARM UP SETS REPS
SETS
HACK SQUAT (HEAVY) 2-3 1 4-6
LOWER BODY

HACK SQUAT (BACK OFF) 0 1 8-10

10-12 (drop
SEATED HAMSTRING CURL 1 1
set)
A1: STANDING CALF RAISE 1 2 10-12
A2: HANGING LEG RAISE 1 2 10-12

SUGGESTED 1
WORKING
WEEK 2 EXERCISE WARM UP SETS REPS
SETS
PENDLAY ROW 2 2 8-10
MACHINE SHOULDER PRESS 2 2 10-12
WEIGHTED PULLUP 1 2 8-10
UPPER BODY

10-12 (drop
CABLE CHEST PRESS 2 2
set)
10-12 (drop
SEATED CABLE ROW 1 2
set)
A1: BAYESIAN CABLE CURL 1 2 12-15
A2: TRICEPS PRESSDOWN 1 2 12-15
12-15
DB LATERAL RAISE 1 1
(dropset)
WORKING
WEEK 2 EXERCISE WARM UP SETS REPS
SETS
 ROMANIAN DEADLIFT 2 2 10-12
LOWER BODY LEG PRESS 2 3 10-12

10-12
LEG EXTENSION 1 1
(dropset)

A1: SEATED CALF RAISE 1 2 12-15

A2: CABLE CRUNCH 1 2 12-15

SUGGESTED 1
WORKING
WEEK 3 EXERCISE WARM UP SETS REPS
SETS
FLAT DB PRESS (HEAVY) 2-3 1 4-6
FLAT DB PRESS (GET OFF) 0 1 8-10
UPPER BODY

2-GRIP LAT PULLDOWN 2 2 10-12

SEATED DB SHOULDER PRESS 1 2 10-12

10-12 (drop
SEATED CABLE ROW 1 2
set)
A1: EZ BAR SKULL CRUSHER 1 2 12-15
A2: EZ BAR CURL 1 2 12-15

WORKING
WEEK 3 EXERCISE WARM UP SETS REPS
SETS
HACK SQUAT (HEAVY) 2-3 1 4-6
LOWER BODY

HACK SQUAT (BACK OFF) 0 1 8-10

10-12 (drop
SEATED HAMSTRING CURL 1 1
set)
A1: STANDING CALF RAISE 1 2 10-12
A2: HANGING LEG RAISE 1 2 10-12

SUGGESTED 1
WORKING
WEEK 3 EXERCISE WARM UP SETS REPS
SETS
PENDLAY ROW 2 2 8-10
MACHINE SHOULDER PRESS 2 2 10-12
WEIGHTED PULLUP 1 2 8-10
UPPER BODY

10-12 (drop
CABLE CHEST PRESS 2 2
set)
10-12 (drop
SEATED CABLE ROW 1 2
set)
A1: BAYESIAN CABLE CURL 1 2 12-15
A2: TRICEPS PRESSDOWN 1 2 12-15
12-15
DB LATERAL RAISE 1 1
(dropset)
WORKING
WEEK 3 EXERCISE WARM UP SETS REPS
SETS
ROMANIAN DEADLIFT 2 2 10-12
LEG PRESS 2 3 10-12
LOWER BODY

10-12
LEG EXTENSION 1 1
(dropset)
 LOWER BODY
A1: SEATED CALF RAISE 1 2 12-15
A2: CABLE CRUNCH 1 2 12-15

SUGGESTED 1
WORKING
WEEK 4 EXERCISE WARM UP SETS REPS
SETS
FLAT DB PRESS (HEAVY) 2-3 1 4-6
FLAT DB PRESS (GET OFF) 0 1 8-10
UPPER BODY

2-GRIP LAT PULLDOWN 2 2 10-12

SEATED DB SHOULDER PRESS 1 2 10-12

10-12 (drop
SEATED CABLE ROW 1 2
set)
A1: EZ BAR SKULL CRUSHER 1 2 12-15
A2: EZ BAR CURL 1 2 12-15

WORKING
WEEK 4 EXERCISE WARM UP SETS REPS
SETS
HACK SQUAT (HEAVY) 2-3 1 4-6
LOWER BODY

HACK SQUAT (BACK OFF) 0 1 8-10

10-12 (drop
SEATED HAMSTRING CURL 1 1
set)
A1: STANDING CALF RAISE 1 2 10-12
A2: HANGING LEG RAISE 1 2 10-12

SUGGESTED 1
WORKING
WEEK 4 EXERCISE WARM UP SETS REPS
SETS
PENDLAY ROW 2 2 8-10
MACHINE SHOULDER PRESS 2 2 10-12
WEIGHTED PULLUP 1 2 8-10
UPPER BODY

10-12 (drop
CABLE CHEST PRESS 2 2
set)
10-12 (drop
SEATED CABLE ROW 1 2
set)
A1: BAYESIAN CABLE CURL 1 2 12-15
A2: TRICEPS PRESSDOWN 1 2 12-15
12-15
DB LATERAL RAISE 1 1
(dropset)
WORKING
WEEK 4 EXERCISE WARM UP SETS REPS
SETS
ROMANIAN DEADLIFT 2 2 10-12
LEG PRESS 2 3 10-12
LOWER BODY

10-12
LEG EXTENSION 1 1
(dropset)

A1: SEATED CALF RAISE 1 2 12-15

A2: CABLE CRUNCH 1 2 12-15

SUGGESTED 1
 WORKING
WEEK 5 EXERCISE WARM UP SETS REPS
SETS
2-GRIP PULLUP 1-2 2 8-10
WEIGHTED DIP (HEAVY) 2-3 1 6-8
UPPER BODY

WEIGHTED DIP (BACK OFF) 0 1 10-12

INCLINE CHEST-SUPPORTED DB ROW 1 2 8-10

STANDING DB ARNOLD PRESS 1 2 8-10
A1: DB INCLINE CURL 1 2 15-20
A2: DB FRENCH PRESS 1 2 15-20

WORKING
WEEK 5 EXERCISE WARM UP SETS REPS
SETS
SINGLE-LEG LEG PRESS (HEAVY) 2-3 1 6-8 per leg
10-12 per
SINGLE-LEG LEG PRESS (BACK OFF) 0 1
leg
LOWER BODY

GLUTE-HAM RAISE 1 1 10-12

A1: ROMAN CHAIR CRUNCH 1 2 12-15

A2: SEATED CALF RAISE 1 2 12-15

SUGGESTED 1
WORKING
WEEK 5 EXERCISE WARM UP SETS REPS
SETS
SEATED DB SHOULDER PRESS 2 2 10-12
T-BAR ROW 2 2 10-12
UPPER BODY

MACHINE CHEST PRESS 2 2 8-10

8-10
LAT PULLDOWN 2 2
(dropset)
A1: DB TRICEPS KICKBACK 1 2 12-15
A2: SPIDER CURL 1 2 12-15
12-15
CABLE LATERAL RAISE 1 2
(dropset)
WORKING
WEEK 5 EXERCISE WARM UP SETS REPS
SETS
DB BULGARIAN SPLIT SQUAT 2 3 10-12
DB ROMANIAN DEADLIFT 2 2 10-12
LOWER BODY

GOBLET SQUAT 1 1 12-15

A1: LEG PRESS TOE PRESS 1 2 15-20

A2: MACHINE CRUNCH 1 2 10-12

SUGGESTED 1
WORKING
WEEK 6 EXERCISE WARM UP SETS REPS
SETS
 2-GRIP PULLUP 1-2 2 8-10
UPPER BODY WEIGHTED DIP (HEAVY) 2-3 1 6-8

WEIGHTED DIP (BACK OFF) 0 1 10-12

INCLINE CHEST-SUPPORTED DB ROW 1 2 8-10

STANDING DB ARNOLD PRESS 1 2 8-10
A1: DB INCLINE CURL 1 2 15-20
A2: DB FRENCH PRESS 1 2 15-20

WORKING
WEEK 6 EXERCISE WARM UP SETS REPS
SETS
SINGLE-LEG LEG PRESS (HEAVY) 2-3 1 6-8 per leg
10-12 per
SINGLE-LEG LEG PRESS (BACK OFF) 0 1
leg
LOWER BODY

GLUTE-HAM RAISE 1 1 10-12

A1: ROMAN CHAIR CRUNCH 1 2 12-15

A2: SEATED CALF RAISE 1 2 12-15

SUGGESTED 1
WORKING
WEEK 6 EXERCISE WARM UP SETS REPS
SETS
SEATED DB SHOULDER PRESS 2 2 10-12
T-BAR ROW 2 2 10-12
UPPER BODY

MACHINE CHEST PRESS 2 2 8-10

8-10
LAT PULLDOWN 2 2
(dropset)
A1: DB TRICEPS KICKBACK 1 2 12-15
A2: SPIDER CURL 1 2 12-15
12-15
CABLE LATERAL RAISE 1 2
(dropset)
WORKING
WEEK 6 EXERCISE WARM UP SETS REPS
SETS
DB BULGARIAN SPLIT SQUAT 2 3 10-12
DB ROMANIAN DEADLIFT 2 2 10-12
LOWER BODY

GOBLET SQUAT 1 1 12-15

A1: LEG PRESS TOE PRESS 1 2 15-20

A2: MACHINE CRUNCH 1 2 10-12

SUGGESTED 1
WORKING
WEEK 7 EXERCISE WARM UP SETS REPS
SETS
2-GRIP PULLUP 1-2 2 8-10
WEIGHTED DIP (HEAVY) 2-3 1 6-8
PER BODY
 UPPER BODY WEIGHTED DIP (BACK OFF) 0 1 10-12

INCLINE CHEST-SUPPORTED DB ROW 1 2 8-10

STANDING DB ARNOLD PRESS 1 2 8-10
A1: DB INCLINE CURL 1 2 15-20
A2: DB FRENCH PRESS 1 2 15-20

WORKING
WEEK 7 EXERCISE WARM UP SETS REPS
SETS
SINGLE-LEG LEG PRESS (HEAVY) 2-3 1 6-8 per leg
10-12 per
SINGLE-LEG LEG PRESS (BACK OFF) 0 1
leg
LOWER BODY

GLUTE-HAM RAISE 1 1 10-12

A1: ROMAN CHAIR CRUNCH 1 2 12-15

A2: SEATED CALF RAISE 1 2 12-15

SUGGESTED 1
WORKING
WEEK 7 EXERCISE WARM UP SETS REPS
SETS
SEATED DB SHOULDER PRESS 2 2 10-12
T-BAR ROW 2 2 10-12
UPPER BODY

MACHINE CHEST PRESS 2 2 8-10

8-10
LAT PULLDOWN 2 2
(dropset)
A1: DB TRICEPS KICKBACK 1 2 12-15
A2: SPIDER CURL 1 2 12-15
12-15
CABLE LATERAL RAISE 1 2
(dropset)
WORKING
WEEK 7 EXERCISE WARM UP SETS REPS
SETS
DB BULGARIAN SPLIT SQUAT 2 3 10-12
DB ROMANIAN DEADLIFT 2 2 10-12
LOWER BODY

GOBLET SQUAT 1 1 12-15

A1: LEG PRESS TOE PRESS 1 2 15-20

A2: MACHINE CRUNCH 1 2 10-12

SUGGESTED 1
WORKING
WEEK 8 EXERCISE WARM UP SETS REPS
SETS
2-GRIP PULLUP 1-2 2 8-10
WEIGHTED DIP (HEAVY) 2-3 1 6-8
UPPER BODY
 UPPER BODY WEIGHTED DIP (BACK OFF) 0 1 10-12

INCLINE CHEST-SUPPORTED DB ROW 1 2 8-10

STANDING DB ARNOLD PRESS 1 2 8-10
A1: DB INCLINE CURL 1 2 15-20
A2: DB FRENCH PRESS 1 2 15-20

WORKING
WEEK 8 EXERCISE WARM UP SETS REPS
SETS
SINGLE-LEG LEG PRESS (HEAVY) 2-3 1 6-8 per leg
10-12 per
SINGLE-LEG LEG PRESS (BACK OFF) 0 1
leg
LOWER BODY

GLUTE-HAM RAISE 1 1 10-12

A1: ROMAN CHAIR CRUNCH 1 2 12-15

A2: SEATED CALF RAISE 1 2 12-15

SUGGESTED 1
WORKING
WEEK 8 EXERCISE WARM UP SETS REPS
SETS
SEATED DB SHOULDER PRESS 2 2 10-12
T-BAR ROW 2 2 10-12
UPPER BODY

MACHINE CHEST PRESS 2 2 8-10

8-10
LAT PULLDOWN 2 2
(dropset)
A1: DB TRICEPS KICKBACK 1 2 12-15
A2: SPIDER CURL 1 2 12-15
12-15
CABLE LATERAL RAISE 1 2
(dropset)
WORKING
WEEK 8 EXERCISE WARM UP SETS REPS
SETS
DB BULGARIAN SPLIT SQUAT 2 3 10-12
DB ROMANIAN DEADLIFT 2 2 10-12
LOWER BODY

GOBLET SQUAT 1 1 12-15

A1: LEG PRESS TOE PRESS 1 2 15-20

A2: MACHINE CRUNCH 1 2 10-12

SUGGESTED 1
WORKING
WEEK 9 EXERCISE WARM UP SETS REPS
SETS
MACHINE CHEST PRESS (HEAVY) 2-3 1 4-6
MACHINE CHEST PRESS (BACK OFF) 0 1 8-10
UPPER BODY
 UPPER BODY
10-12
MACHINE PULLDOWN 2 2
(dropset)
12-15
CABLE SHOULDER PRESS 1 2
(dropset)
HELMS DB ROW 1 2 10-12
A1: OVERHEAD CABLE TRICEPS
1 2 12-15
EXTENSIONS
A2: CABLE EZ CURL 1 2 12-15

WORKING
WEEK 9 EXERCISE WARM UP SETS REPS
SETS
MACHINE SQUAT (HEAVY) 2-3 1 4-6
MACHINE SQUAT (BACK OFF) 0 1 8-10
LOWER BODY

NORDIC HAM CURL 1 1 8-10

A1: SEATED CALF RAISE 1 2 10-12

A2: TWO-ARMS TWO-LEGS DEAD BUG 1 2 10-12

SUGGESTED 1
WORKING
WEEK 9 EXERCISE WARM UP SETS REPS
SETS
MEADOWS ROW 2 2 10-12
STANDING DB ARNOLD PRESS 2 2 10-12
UPPER BODY

8-10
NEUTRAL GRIP LAT PULLDOWN 2 2
(dropset)

CABLE CHEST PRESS 2 2 10-12

A1: INVERSE ZOTTMAN CURL 1 2 10-12
A2: CABLE TRICEPS KICKBACK 1 2 12-15
10-12
MACHINE LATERAL RAISE 1 2
(dropset)
WORKING
WEEK 9 EXERCISE WARM UP SETS REPS
SETS
ROMANIAN DEADLIFT 2 2 10-12
DB WALKING LUNGE 2 3 8-10
LOWER BODY

12-15
LEG EXTENSION 1 1
(dropset)

A1: STANDING CALF RAISE 1 2 15-20

A2: PLATE-WEIGHTED CRUNCH 1 2 12-15

SUGGESTED 1
WORKING
WEEK 10 EXERCISE WARM UP SETS REPS
SETS
MACHINE CHEST PRESS (HEAVY) 2-3 1 4-6
MACHINE CHEST PRESS (BACK OFF) 0 1 8-10
UPPER BODY
 UPPER BODY
10-12
MACHINE PULLDOWN 2 2
(dropset)
12-15
CABLE SHOULDER PRESS 1 2
(dropset)
HELMS DB ROW 1 2 10-12
A1: OVERHEAD CABLE TRICEPS
1 2 12-15
EXTENSIONS
A2: CABLE EZ CURL 1 2 12-15

WORKING
WEEK 10 EXERCISE WARM UP SETS REPS
SETS
MACHINE SQUAT (HEAVY) 2-3 1 4-6
MACHINE SQUAT (BACK OFF) 0 1 8-10
LOWER BODY

NORDIC HAM CURL 1 1 8-10

A1: SEATED CALF RAISE 1 2 10-12

A2: TWO-ARMS TWO-LEGS DEAD BUG 1 2 10-12

SUGGESTED 1
WORKING
WEEK 10 EXERCISE WARM UP SETS REPS
SETS
MEADOWS ROW 2 2 10-12
STANDING DB ARNOLD PRESS 2 2 10-12
UPPER BODY

8-10
NEUTRAL GRIP LAT PULLDOWN 2 2
(dropset)

CABLE CHEST PRESS 2 2 10-12

A1: INVERSE ZOTTMAN CURL 1 2 10-12
A2: CABLE TRICEPS KICKBACK 1 2 12-15
10-12
MACHINE LATERAL RAISE 1 2
(dropset)
WORKING
WEEK 10 EXERCISE WARM UP SETS REPS
SETS
ROMANIAN DEADLIFT 2 2 10-12
DB WALKING LUNGE 2 3 8-10
LOWER BODY

12-15
LEG EXTENSION 1 1
(dropset)

A1: STANDING CALF RAISE 1 2 15-20

A2: PLATE-WEIGHTED CRUNCH 1 2 12-15

SUGGESTED 1
WORKING
WEEK 11 EXERCISE WARM UP SETS REPS
SETS
MACHINE CHEST PRESS (HEAVY) 2-3 1 4-6
MACHINE CHEST PRESS (BACK OFF) 0 1 8-10
UPPER BODY
 UPPER BODY
10-12
MACHINE PULLDOWN 2 2
(dropset)
12-15
CABLE SHOULDER PRESS 1 2
(dropset)
HELMS DB ROW 1 2 10-12
A1: OVERHEAD CABLE TRICEPS
1 2 12-15
EXTENSIONS
A2: CABLE EZ CURL 1 2 12-15

WORKING
WEEK 11 EXERCISE WARM UP SETS REPS
SETS
MACHINE SQUAT (HEAVY) 2-3 1 4-6
MACHINE SQUAT (BACK OFF) 0 1 8-10
LOWER BODY

NORDIC HAM CURL 1 1 8-10

A1: SEATED CALF RAISE 1 2 10-12

A2: TWO-ARMS TWO-LEGS DEAD BUG 1 2 10-12

SUGGESTED 1
WORKING
WEEK 11 EXERCISE WARM UP SETS REPS
SETS
MEADOWS ROW 2 2 10-12
STANDING DB ARNOLD PRESS 2 2 10-12
UPPER BODY

8-10
NEUTRAL GRIP LAT PULLDOWN 2 2
(dropset)

CABLE CHEST PRESS 2 2 10-12

A1: INVERSE ZOTTMAN CURL 1 2 10-12
A2: CABLE TRICEPS KICKBACK 1 2 12-15
10-12
MACHINE LATERAL RAISE 1 2
(dropset)
WORKING
WEEK 11 EXERCISE WARM UP SETS REPS
SETS
ROMANIAN DEADLIFT 2 2 10-12
DB WALKING LUNGE 2 3 8-10
LOWER BODY

12-15
LEG EXTENSION 1 1
(dropset)

A1: STANDING CALF RAISE 1 2 15-20

A2: PLATE-WEIGHTED CRUNCH 1 2 12-15

SUGGESTED 1
WORKING
WEEK 12 EXERCISE WARM UP SETS REPS
SETS
MACHINE CHEST PRESS (HEAVY) 2-3 1 4-6
MACHINE CHEST PRESS (BACK OFF) 0 1 8-10
UPPER BODY
 UPPER BODY
10-12
MACHINE PULLDOWN 2 2
(dropset)
12-15
CABLE SHOULDER PRESS 1 2
(dropset)
HELMS DB ROW 1 2 10-12
A1: OVERHEAD CABLE TRICEPS
1 2 12-15
EXTENSIONS
A2: CABLE EZ CURL 1 2 12-15

WORKING
WEEK 12 EXERCISE WARM UP SETS REPS
SETS
MACHINE SQUAT (HEAVY) 2-3 1 4-6
MACHINE SQUAT (BACK OFF) 0 1 8-10
LOWER BODY

NORDIC HAM CURL 1 1 8-10

A1: SEATED CALF RAISE 1 2 10-12

A2: TWO-ARMS TWO-LEGS DEAD BUG 1 2 10-12

SUGGESTED 1
WORKING
WEEK 12 EXERCISE WARM UP SETS REPS
SETS
MEADOWS ROW 2 2 10-12
STANDING DB ARNOLD PRESS 2 2 10-12
UPPER BODY

8-10
NEUTRAL GRIP LAT PULLDOWN 2 2
(dropset)

CABLE CHEST PRESS 2 2 10-12

A1: INVERSE ZOTTMAN CURL 1 2 10-12
A2: CABLE TRICEPS KICKBACK 1 2 12-15
10-12
MACHINE LATERAL RAISE 1 2
(dropset)
WORKING
WEEK 12 EXERCISE WARM UP SETS REPS
SETS
ROMANIAN DEADLIFT 2 2 10-12
DB WALKING LUNGE 2 3 8-10
LOWER BODY

12-15
LEG EXTENSION 1 1
(dropset)

A1: STANDING CALF RAISE 1 2 15-20

A2: PLATE-WEIGHTED CRUNCH 1 2 12-15

SUGGESTED 1
 SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

8-9 ~3 MINS MACHINE CHEST PRESS WEIGHTED DIP

9-10 ~3 MINS MACHINE CHEST PRESS WEIGHTED DIP

MACHINE
9-10 ~2 MINS 2-GRIP PULL-UP
PULLDOWN

MACHINE SHOULDER STANDING DB

9-10 ~2 MINS
PRESS ARNOLD PRESS

INCLINE CHEST CHEST-SUPPORTED

9-10 ~2 MINS
SUPPORTED DB ROW T-BAR ROW

OVERHEAD CABLE
10 0 MINS DB FRENCH PRESS
TRICEPS EXTENSION

10 ~1.5MINS DB CURL CABLE EZ CURL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

8-9 ~3 MINS MACHINE SQUAT LEG PRESS

8-9 ~3 MINS MACHINE SQUAT LEG PRESS

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

LEG PRESS TOE

9-10 0 MINS SEATED CALF RAISE
PRESS

9-10 ~1.5MINS ROMAN CHAIR CRUNCH REVERSE CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
9-10 ~2 MINS T-BAR ROW SEATED CABLE ROW
SEATED DB SHOULDER STANDING DB
9-10 ~2 MINS
PRESS ARNOLD PRESS
NEUTRAL-GRIP
9-10 ~2 MINS LAT PULLDOWN
PULLUP
9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS
INCLINE CHEST CHEST-SUPPORTED
9-10 ~2 MINS
SUPPORTED DB ROW T-BAR ROW
10 0 MINS DB INCLINE CURL DB CURL
 DB TRICEPS
10 ~1.5MINS CABLE TRICEPS KICKBACK
KICKBACK
MACHINE LATERAL
10 ~1.5MINS CABLE LATERAL RAISE
RAISE
SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION
45' 2
8-9 ~2 MINS DB ROMANIAN DEADLIFT
HYPEREXTENSION
8-9 ~2 MINS GOBLET SQUAT DB WALKING LUNGE

9-10 ~1.5MINS DB STEP UP GOBLET SQUAT

LEG PRESS TOE

10 0 MINS STANDING CALF RAISE
PRESS
PLATE-WEIGHTED
10 ~1.5MINS MACHINE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS MACHINE CHEST PRESS WEIGHTED DIP
9-10 ~3 MINS MACHINE CHEST PRESS WEIGHTED DIP

MACHINE
9-10 ~2 MINS 2-GRIP PULL-UP
PULLDOWN
MACHINE SHOULDER STANDING DB
9-10 ~2 MINS
PRESS
INCLINE CHEST ARNOLD PRESS
CHEST-SUPPORTED
9-10 ~2 MINS
SUPPORTED
OVERHEADDB ROW
CABLE T-BAR ROW
10 0 MINS DB FRENCH PRESS
TRICEPS EXTENSION
10 ~1.5MINS DB CURL CABLE EZ CURL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS MACHINE SQUAT LEG PRESS
8-9 ~3 MINS MACHINE SQUAT LEG PRESS
10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL
LEG PRESS TOE
9-10 0 MINS SEATED CALF RAISE
PRESS
9-10 ~1.5MINS ROMAN CHAIR CRUNCH REVERSE CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
9-10 ~2 MINS T-BAR ROW SEATED CABLE ROW
SEATED DB SHOULDER STANDING DB
9-10 ~2 MINS
PRESS ARNOLD PRESS
NEUTRAL-GRIP
9-10 ~2 MINS LAT PULLDOWN
PULLUP
9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS
INCLINE CHEST CHEST-SUPPORTED
9-10 ~2 MINS
SUPPORTED DB ROW T-BAR ROW
10 0 MINS DB INCLINE CURL DB CURL
DB TRICEPS
10 ~1.5MINS CABLE TRICEPS KICKBACK
KICKBACK
MACHINE LATERAL
10 ~1.5MINS CABLE LATERAL RAISE
RAISE
SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
 45'
8-9 ~2 MINS DB ROMANIAN DEADLIFT
HYPEREXTENSION
8-9 ~2 MINS GOBLET SQUAT DB WALKING LUNGE

9-10 ~1.5MINS DB STEP UP GOBLET SQUAT

LEG PRESS TOE

10 0 MINS STANDING CALF RAISE
PRESS
PLATE-WEIGHTED
10 ~1.5MINS MACHINE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS MACHINE CHEST PRESS WEIGHTED DIP
9-10 ~3 MINS MACHINE CHEST PRESS WEIGHTED DIP

MACHINE
9-10 ~2 MINS 2-GRIP PULL-UP
PULLDOWN
MACHINE SHOULDER STANDING DB
9-10 ~2 MINS
PRESS
INCLINE CHEST ARNOLD PRESS
CHEST-SUPPORTED
9-10 ~2 MINS
SUPPORTED
OVERHEADDB ROW
CABLE T-BAR ROW
10 0 MINS DB FRENCH PRESS
TRICEPS EXTENSION
10 ~1.5MINS DB CURL CABLE EZ CURL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS MACHINE SQUAT LEG PRESS
8-9 ~3 MINS MACHINE SQUAT LEG PRESS
10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL
LEG PRESS TOE
9-10 0 MINS SEATED CALF RAISE
PRESS
9-10 ~1.5MINS ROMAN CHAIR CRUNCH REVERSE CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
9-10 ~2 MINS T-BAR ROW SEATED CABLE ROW
SEATED DB SHOULDER STANDING DB
9-10 ~2 MINS
PRESS ARNOLD PRESS
NEUTRAL-GRIP
9-10 ~2 MINS LAT PULLDOWN
PULLUP
9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS
INCLINE CHEST CHEST-SUPPORTED
9-10 ~2 MINS
SUPPORTED DB ROW T-BAR ROW
10 0 MINS DB INCLINE CURL DB CURL
DB TRICEPS
10 ~1.5MINS CABLE TRICEPS KICKBACK
KICKBACK
MACHINE LATERAL
10 ~1.5MINS CABLE LATERAL RAISE
RAISE
SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION
45' 2
8-9 ~2 MINS DB ROMANIAN DEADLIFT
HYPEREXTENSION
8-9 ~2 MINS GOBLET SQUAT DB WALKING LUNGE

9-10 ~1.5MINS DB STEP UP GOBLET SQUAT

 LEG PRESS TOE
10 0 MINS STANDING CALF RAISE
PRESS
PLATE-WEIGHTED
10 ~1.5MINS MACHINE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS MACHINE CHEST PRESS WEIGHTED DIP
9-10 ~3 MINS MACHINE CHEST PRESS WEIGHTED DIP

MACHINE
9-10 ~2 MINS 2-GRIP PULL-UP
PULLDOWN
MACHINE SHOULDER STANDING DB
9-10 ~2 MINS
PRESS
INCLINE CHEST ARNOLD PRESS
CHEST-SUPPORTED
9-10 ~2 MINS
SUPPORTED
OVERHEADDB ROW
CABLE T-BAR ROW
10 0 MINS DB FRENCH PRESS
TRICEPS EXTENSION
10 ~1.5MINS DB CURL CABLE EZ CURL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS MACHINE SQUAT LEG PRESS
8-9 ~3 MINS MACHINE SQUAT LEG PRESS
10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL
LEG PRESS TOE
9-10 0 MINS SEATED CALF RAISE
PRESS
9-10 ~1.5MINS ROMAN CHAIR CRUNCH REVERSE CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
9-10 ~2 MINS T-BAR ROW SEATED CABLE ROW
SEATED DB SHOULDER STANDING DB
9-10 ~2 MINS
PRESS ARNOLD PRESS
NEUTRAL-GRIP
9-10 ~2 MINS LAT PULLDOWN
PULLUP
9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS
INCLINE CHEST CHEST-SUPPORTED
9-10 ~2 MINS
SUPPORTED DB ROW T-BAR ROW
10 0 MINS DB INCLINE CURL DB CURL
DB TRICEPS
10 ~1.5MINS CABLE TRICEPS KICKBACK
KICKBACK
MACHINE LATERAL
10 ~1.5MINS CABLE LATERAL RAISE
RAISE
SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION
45' 2
8-9 ~2 MINS DB ROMANIAN DEADLIFT
HYPEREXTENSION
8-9 ~2 MINS GOBLET SQUAT DB WALKING LUNGE

9-10 ~1.5MINS DB STEP UP GOBLET SQUAT

LEG PRESS TOE

10 0 MINS STANDING CALF RAISE
PRESS
PLATE-WEIGHTED
10 ~1.5MINS MACHINE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

 SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION
2-GRIP 2
LAT
9-10 ~2 MINS MACHINE PULLDOWN
PULLDOWN
8-9 ~3 MINS MACHINE CHEST PRESS FLAT DB PRESS

9-10 ~3 MINS MACHINE CHEST PRESS FLAT DB PRESS

CHEST-SUPPORTED T-BAR
9-10 ~2 MINS SEATED CABLE ROW
ROW
MACHINE SHOULDER SEATED DB
9-10 ~2 MINS
PRESS SHOULDER PRESS
10 0 MINS CABLE EZ CURL EZ BAR CURL
OVERHEAD CABLE EZ BAR SKULL
10 ~1.5MINS
TRICEPS EXTENSION CRUSHER
SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS MACHINE SQUAT HACK SQUAT
8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

9-10 0 MINS REVERSE CRUNCH HANGING LEG RAISE

LEG PRESS TOE
9-10 ~1.5MINS STANDING CALF RAISE
PRESS

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
STANDING DB ARNOLD OPTION
MACHINE2
9-10 ~2 MINS
PRESS SHOULDER PRESS
9-10 ~2 MINS SEATED CABLE ROW PENDLAY ROW

9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS

NEUTRAL-GRIP LAT
9-10 ~2 MINS WEIGHTED PULLUP
PULLDOWN TRICEPS
9-10 0 MINS CABLE TRICEPS KICKBACK
PRESSDOWN
BAYESIAN CABLE
9-10 ~1.5MINS DB PREACHER CURL
CURL
10 ~1.5MINS MACHINE LATERAL RAISE DB LATERAL RAISE

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~2 MINS GOBLET SQUAT LEG PRESS
45'
8-9 ~2 MINS ROMANIAN DEADLIFT
HYPEREXTENSION

9-10 ~1.5MINS LEG EXTENSION STEP-UP

10 0 MINS STANDING CALF RAISE SEATED CALF RAISE

PLATE-WEIGHTED
10 ~1.5MINS CABLE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
 2-GRIP LAT
9-10 ~2 MINS MACHINE PULLDOWN
PULLDOWN
8-9 ~3 MINS MACHINE CHEST PRESS FLAT DB PRESS

9-10 ~3 MINS MACHINE CHEST PRESS FLAT DB PRESS

CHEST-SUPPORTED T-BAR
9-10 ~2 MINS SEATED CABLE ROW
ROW
MACHINE SHOULDER SEATED DB
9-10 ~2 MINS
PRESS SHOULDER PRESS
10 0 MINS CABLE EZ CURL EZ BAR CURL
OVERHEAD CABLE EZ BAR SKULL
10 ~1.5MINS
TRICEPS EXTENSION CRUSHER
SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS MACHINE SQUAT HACK SQUAT
8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

9-10 0 MINS REVERSE CRUNCH HANGING LEG RAISE

LEG PRESS TOE
9-10 ~1.5MINS STANDING CALF RAISE
PRESS

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
STANDING DB ARNOLD OPTION
MACHINE2
9-10 ~2 MINS
PRESS SHOULDER PRESS
9-10 ~2 MINS SEATED CABLE ROW PENDLAY ROW

9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS

NEUTRAL-GRIP LAT
9-10 ~2 MINS WEIGHTED PULLUP
PULLDOWN TRICEPS
9-10 0 MINS CABLE TRICEPS KICKBACK
PRESSDOWN
BAYESIAN CABLE
9-10 ~1.5MINS DB PREACHER CURL
CURL
10 ~1.5MINS MACHINE LATERAL RAISE DB LATERAL RAISE

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~2 MINS GOBLET SQUAT LEG PRESS
45'
8-9 ~2 MINS ROMANIAN DEADLIFT
HYPEREXTENSION

9-10 ~1.5MINS LEG EXTENSION STEP-UP

10 0 MINS STANDING CALF RAISE SEATED CALF RAISE

PLATE-WEIGHTED
10 ~1.5MINS CABLE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION
2-GRIP 2
LAT
9-10 ~2 MINS MACHINE PULLDOWN
PULLDOWN
8-9 ~3 MINS MACHINE CHEST PRESS FLAT DB PRESS
 9-10 ~3 MINS MACHINE CHEST PRESS FLAT DB PRESS

CHEST-SUPPORTED T-BAR
9-10 ~2 MINS SEATED CABLE ROW
ROW
MACHINE SHOULDER SEATED DB
9-10 ~2 MINS
PRESS SHOULDER PRESS
10 0 MINS CABLE EZ CURL EZ BAR CURL
OVERHEAD CABLE EZ BAR SKULL
10 ~1.5MINS
TRICEPS EXTENSION CRUSHER
SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS MACHINE SQUAT HACK SQUAT
8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

9-10 0 MINS REVERSE CRUNCH HANGING LEG RAISE

LEG PRESS TOE
9-10 ~1.5MINS STANDING CALF RAISE
PRESS

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
STANDING DB ARNOLD OPTION
MACHINE2
9-10 ~2 MINS
PRESS SHOULDER PRESS
9-10 ~2 MINS SEATED CABLE ROW PENDLAY ROW

9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS

NEUTRAL-GRIP LAT
9-10 ~2 MINS WEIGHTED PULLUP
PULLDOWN TRICEPS
9-10 0 MINS CABLE TRICEPS KICKBACK
PRESSDOWN
BAYESIAN CABLE
9-10 ~1.5MINS DB PREACHER CURL
CURL
10 ~1.5MINS MACHINE LATERAL RAISE DB LATERAL RAISE

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~2 MINS GOBLET SQUAT LEG PRESS
45'
8-9 ~2 MINS ROMANIAN DEADLIFT
HYPEREXTENSION

9-10 ~1.5MINS LEG EXTENSION STEP-UP

10 0 MINS STANDING CALF RAISE SEATED CALF RAISE

PLATE-WEIGHTED
10 ~1.5MINS CABLE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION
2-GRIP 2
LAT
9-10 ~2 MINS MACHINE PULLDOWN
PULLDOWN
8-9 ~3 MINS MACHINE CHEST PRESS FLAT DB PRESS
 9-10 ~3 MINS MACHINE CHEST PRESS FLAT DB PRESS

CHEST-SUPPORTED T-BAR
9-10 ~2 MINS SEATED CABLE ROW
ROW
MACHINE SHOULDER SEATED DB
9-10 ~2 MINS
PRESS SHOULDER PRESS
10 0 MINS CABLE EZ CURL EZ BAR CURL
OVERHEAD CABLE EZ BAR SKULL
10 ~1.5MINS
TRICEPS EXTENSION CRUSHER
SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS MACHINE SQUAT HACK SQUAT
8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

9-10 0 MINS REVERSE CRUNCH HANGING LEG RAISE

LEG PRESS TOE
9-10 ~1.5MINS STANDING CALF RAISE
PRESS

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
STANDING DB ARNOLD OPTION
MACHINE2
9-10 ~2 MINS
PRESS SHOULDER PRESS
9-10 ~2 MINS SEATED CABLE ROW PENDLAY ROW

9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS

NEUTRAL-GRIP LAT
9-10 ~2 MINS WEIGHTED PULLUP
PULLDOWN TRICEPS
9-10 0 MINS CABLE TRICEPS KICKBACK
PRESSDOWN
BAYESIAN CABLE
9-10 ~1.5MINS DB PREACHER CURL
CURL
10 ~1.5MINS MACHINE LATERAL RAISE DB LATERAL RAISE

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~2 MINS GOBLET SQUAT LEG PRESS
45'
8-9 ~2 MINS ROMANIAN DEADLIFT
HYPEREXTENSION

9-10 ~1.5MINS LEG EXTENSION STEP-UP

10 0 MINS STANDING CALF RAISE SEATED CALF RAISE

PLATE-WEIGHTED
10 ~1.5MINS CABLE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS FLAT DB PRESS WEIGHTED DIP
9-10 ~3 MINS FLAT DB PRESS WEIGHTED DIP
 9-10 ~2 MINS 2-GRIP LAT PULLDOWN WEIGHTED PULLUP

MACHINE SHOULDER SEATED DB

9-10 ~2 MINS
PRESS
CHEST-SUPPORTED T-BAR SHOULDER PRESS
9-10 ~2 MINS MACHINE ROW
ROW
10 0 MINS EZ BAR SKULL CRUSHER DB FRENCH PRESS
10 ~1.5MINS EZ BAR CURL DB CURL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS HACK SQUAT LEG PRESS
8-9 ~3 MINS HACK SQUAT LEG PRESS

10 ~1.5MINS LYING LEG CURL GLUTE-HAM RAISE

LEG PRESS TOE

9-10 0 MINS STANDING CALF RAISE
PRESS
ROMAN CHAIR
9-10 ~1.5MINS REVERSE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
9-10 ~2 MINS SINGLE-ARM DB ROW PENDLAY ROW
SEATED DB SHOULDER MACHINE
9-10 ~2 MINS
PRESS SHOULDER PRESS

9-10 ~2 MINS WEIGHTED PULLUP LAT PULLDOWN

9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS

10 0 MINS HAMMER CURL DB CURL
9-10 ~1.5MINS CABLE TRICEPS KICKBACK TRICEPS PULLDOWN
CABLE LATERAL
10 ~1.5MINS DB LATERAL RAISE
RAISE
SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION
45' 2
8-9 ~2 MINS ROMANIAN DEADLIFT
HYPEREXTENSION
DB BULGARIAN
8-9 ~2 MINS DB STEP UP
SPLIT SQUAT

9-10 ~1.5MINS GOBLET SQUAT DB STEP UP

LEG PRESS TOE

10 0 MINS SEATED CALF RAISE
PRESS
10 ~1.5MINS CABLE CRUNCH MACHINE CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS FLAT DB PRESS WEIGHTED DIP
9-10 ~3 MINS FLAT DB PRESS WEIGHTED DIP
 9-10 ~2 MINS 2-GRIP LAT PULLDOWN WEIGHTED PULLUP

MACHINE SHOULDER SEATED DB

9-10 ~2 MINS
PRESS
CHEST-SUPPORTED T-BAR SHOULDER PRESS
9-10 ~2 MINS MACHINE ROW
ROW
10 0 MINS EZ BAR SKULL CRUSHER DB FRENCH PRESS
10 ~1.5MINS EZ BAR CURL DB CURL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS HACK SQUAT LEG PRESS
8-9 ~3 MINS HACK SQUAT LEG PRESS

10 ~1.5MINS LYING LEG CURL GLUTE-HAM RAISE

LEG PRESS TOE

9-10 0 MINS STANDING CALF RAISE
PRESS
ROMAN CHAIR
9-10 ~1.5MINS REVERSE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
9-10 ~2 MINS SINGLE-ARM DB ROW PENDLAY ROW
SEATED DB SHOULDER MACHINE
9-10 ~2 MINS
PRESS SHOULDER PRESS

9-10 ~2 MINS WEIGHTED PULLUP LAT PULLDOWN

9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS

10 0 MINS HAMMER CURL DB CURL
9-10 ~1.5MINS CABLE TRICEPS KICKBACK TRICEPS PULLDOWN
CABLE LATERAL
10 ~1.5MINS DB LATERAL RAISE
RAISE
SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION
45' 2
8-9 ~2 MINS ROMANIAN DEADLIFT
HYPEREXTENSION
DB BULGARIAN
8-9 ~2 MINS DB STEP UP
SPLIT SQUAT

9-10 ~1.5MINS GOBLET SQUAT DB STEP UP

LEG PRESS TOE

10 0 MINS SEATED CALF RAISE
PRESS
10 ~1.5MINS CABLE CRUNCH MACHINE CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS FLAT DB PRESS WEIGHTED DIP
9-10 ~3 MINS FLAT DB PRESS WEIGHTED DIP
 9-10 ~2 MINS 2-GRIP LAT PULLDOWN WEIGHTED PULLUP

MACHINE SHOULDER SEATED DB

9-10 ~2 MINS
PRESS
CHEST-SUPPORTED T-BAR SHOULDER PRESS
9-10 ~2 MINS MACHINE ROW
ROW
10 0 MINS EZ BAR SKULL CRUSHER DB FRENCH PRESS
10 ~1.5MINS EZ BAR CURL DB CURL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS HACK SQUAT LEG PRESS
8-9 ~3 MINS HACK SQUAT LEG PRESS

10 ~1.5MINS LYING LEG CURL GLUTE-HAM RAISE

LEG PRESS TOE

9-10 0 MINS STANDING CALF RAISE
PRESS
ROMAN CHAIR
9-10 ~1.5MINS REVERSE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
9-10 ~2 MINS SINGLE-ARM DB ROW PENDLAY ROW
SEATED DB SHOULDER MACHINE
9-10 ~2 MINS
PRESS SHOULDER PRESS

9-10 ~2 MINS WEIGHTED PULLUP LAT PULLDOWN

9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS

10 0 MINS HAMMER CURL DB CURL
9-10 ~1.5MINS CABLE TRICEPS KICKBACK TRICEPS PULLDOWN
CABLE LATERAL
10 ~1.5MINS DB LATERAL RAISE
RAISE
SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION
45' 2
8-9 ~2 MINS ROMANIAN DEADLIFT
HYPEREXTENSION
DB BULGARIAN
8-9 ~2 MINS DB STEP UP
SPLIT SQUAT

9-10 ~1.5MINS GOBLET SQUAT DB STEP UP

LEG PRESS TOE

10 0 MINS SEATED CALF RAISE
PRESS
10 ~1.5MINS CABLE CRUNCH MACHINE CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS FLAT DB PRESS WEIGHTED DIP
9-10 ~3 MINS FLAT DB PRESS WEIGHTED DIP
 9-10 ~2 MINS 2-GRIP LAT PULLDOWN WEIGHTED PULLUP

MACHINE SHOULDER SEATED DB

9-10 ~2 MINS
PRESS
CHEST-SUPPORTED T-BAR SHOULDER PRESS
9-10 ~2 MINS MACHINE ROW
ROW
10 0 MINS EZ BAR SKULL CRUSHER DB FRENCH PRESS
10 ~1.5MINS EZ BAR CURL DB CURL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS HACK SQUAT LEG PRESS
8-9 ~3 MINS HACK SQUAT LEG PRESS

10 ~1.5MINS LYING LEG CURL GLUTE-HAM RAISE

LEG PRESS TOE

9-10 0 MINS STANDING CALF RAISE
PRESS
ROMAN CHAIR
9-10 ~1.5MINS REVERSE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
9-10 ~2 MINS SINGLE-ARM DB ROW PENDLAY ROW
SEATED DB SHOULDER MACHINE
9-10 ~2 MINS
PRESS SHOULDER PRESS

9-10 ~2 MINS WEIGHTED PULLUP LAT PULLDOWN

9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS

10 0 MINS HAMMER CURL DB CURL
9-10 ~1.5MINS CABLE TRICEPS KICKBACK TRICEPS PULLDOWN
CABLE LATERAL
10 ~1.5MINS DB LATERAL RAISE
RAISE
SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION
45' 2
8-9 ~2 MINS ROMANIAN DEADLIFT
HYPEREXTENSION
DB BULGARIAN
8-9 ~2 MINS DB STEP UP
SPLIT SQUAT

9-10 ~1.5MINS GOBLET SQUAT DB STEP UP

LEG PRESS TOE

10 0 MINS SEATED CALF RAISE
PRESS
10 ~1.5MINS CABLE CRUNCH MACHINE CRUNCH

SUGGESTED 1-2 REST DAYS

 NOTES

Focus on strength here. Each week add weight or reps. Keep

form consistent.
Focus on mind muscle connection with pecs. Drop the weight
back and focus on stretch and squeeze!

Do first set wide overhand (1.5x shoulder width), second set

underhand (1x shoulder width)

Bring the dumbbells all the way down, keep your torso
upright.

Focus on squeezing your shoulder blades together, drive

your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform an
additional 10-12 reps.

Arc the bar behind your head, constant tension on triceps.

Arc the bar "out" not "up", focus on squeezing your biceps.

NOTES

Focus on strength here. Each week add weight or reps. Keep

form consistent.
Drop the weight back and focus on controlling the negative.
Smooth and consistent rep tempo.

Dropset: perform 10-12 reps, drop the weight by ~50%,

perform an additional 10-12 reps. Do seated if available.
Otherwise do Lying Leg Curl or Nordic Ham Curl.

Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Knees to chest, controlled reps, straighten legs more to
increase difficulty.

NOTES
Initiate the movement by squeezing your shoulder blades
together,
Don't stoppull to your lower
in between reps, chest, avoid using
keep smooth momentum.
and controlled
tension on the delts.
Pull
Can your elbows down
be performed andorin,
seated minimizeFocus
standing. swinging.
on squeezing
Focus on squeezing
your chest. yourdo
Last set only shoulder blades
a dropset: together,
perform drive
10-12 reps,
your
drop elbows down
the weight byand back.
~50%, Last set
perform anonly do a dropset:
additional 10-12 reps.
perform
Keep your 10-12
elbow reps, dropyour
behind the weight by ~50%, perform
torso throughout anof
the range
additional 10-12 reps.
motion, focus on squeezing your bicep. Sets are per arm.
Focus on perform
Dropset: squeezing yourreps,
12-15 triceps to the
drop move the weight.
weight by ~50%,
perform an additional 12-15 reps. Raise the dumbbells "out"
not "up", mind muscle connection with middle fibers.
NOTES
Maintain a neutral lower back, set your hips back, squeeze
your hamstrings
Medium to move
width feet the weight.
placement on the platform, don't allow
your lower back to round.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing your
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Round your back as you crunch.

NOTES
Focus on strength here. Each week add weight or reps. Keep
form
Focusconsistent.
on mind muscle connection with pecs. Drop the weight
back and focus on stretch and squeeze!
Do first set wide overhand (1.5x shoulder width), second set
underhand (1x shoulder width)
Bring
Focusthe dumbbellsyour
on squeezing all the way down,
shoulder keep
blades your torso
together, drive
upright.
your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform an
Arc the bar10-12
additional behind your head, constant tension on triceps.
reps.
Arc the bar "out" not "up", focus on squeezing your biceps.

NOTES
Focus on strength here. Each week add weight or reps. Keep
form
Drop consistent.
the weight back and focus on controlling the negative.
Dropset:
Smooth and perform 10-12rep
consistent reps, drop the weight by ~50%,
tempo.
perform an additional 10-12 reps. Do seated if available.
Press all thedoway
Otherwise upLeg
Lying to your
Curl toes, stretch
or Nordic Hamyour calves at the
Curl.
bottom, don't bounce.
Knees to chest, controlled reps, straighten legs more to
increase difficulty.

NOTES
Initiate the movement by squeezing your shoulder blades
together,
Don't stoppull to your lower
in between reps, chest, avoid using
keep smooth momentum.
and controlled
tension on the delts.
Pull
Can your elbows down
be performed andorin,
seated minimizeFocus
standing. swinging.
on squeezing
Focus on squeezing
your chest. yourdo
Last set only shoulder blades
a dropset: together,
perform drive
10-12 reps,
your
drop elbows down
the weight byand back.
~50%, Last set
perform anonly do a dropset:
additional 10-12 reps.
perform
Keep your 10-12
elbow reps, dropyour
behind the weight by ~50%, perform
torso throughout anof
the range
additional 10-12 reps.
motion, focus on squeezing your bicep. Sets are per arm.
Focus on perform
Dropset: squeezing yourreps,
12-15 triceps to the
drop move the weight.
weight by ~50%,
perform an additional 12-15 reps. Raise the dumbbells "out"
not "up", mind muscle connection with middle fibers.
NOTES
Maintain a neutral lower back, set your hips back, squeeze
your hamstrings
Medium to move
width feet the weight.
placement on the platform, don't allow
your lower back to round.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing your
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Round your back as you crunch.

NOTES
Focus on strength here. Each week add weight or reps. Keep
form
Focusconsistent.
on mind muscle connection with pecs. Drop the weight
back and focus on stretch and squeeze!
Do first set wide overhand (1.5x shoulder width), second set
underhand (1x shoulder width)
Bring
Focusthe dumbbellsyour
on squeezing all the way down,
shoulder keep
blades your torso
together, drive
upright.
your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform an
Arc the bar10-12
additional behind your head, constant tension on triceps.
reps.
Arc the bar "out" not "up", focus on squeezing your biceps.

NOTES
Focus on strength here. Each week add weight or reps. Keep
form
Drop consistent.
the weight back and focus on controlling the negative.
Dropset:
Smooth and perform 10-12rep
consistent reps, drop the weight by ~50%,
tempo.
perform an additional 10-12 reps. Do seated if available.
Press all thedoway
Otherwise upLeg
Lying to your
Curl toes, stretch
or Nordic Hamyour calves at the
Curl.
bottom, don't bounce.
Knees to chest, controlled reps, straighten legs more to
increase difficulty.

NOTES
Initiate the movement by squeezing your shoulder blades
together,
Don't stoppull to your lower
in between reps, chest, avoid using
keep smooth momentum.
and controlled
tension on the delts.
Pull
Can your elbows down
be performed andorin,
seated minimizeFocus
standing. swinging.
on squeezing
Focus on squeezing
your chest. yourdo
Last set only shoulder blades
a dropset: together,
perform drive
10-12 reps,
your
drop elbows down
the weight byand back.
~50%, Last set
perform anonly do a dropset:
additional 10-12 reps.
perform
Keep your 10-12
elbow reps, dropyour
behind the weight by ~50%, perform
torso throughout anof
the range
additional 10-12 reps.
motion, focus on squeezing your bicep. Sets are per arm.
Focus on perform
Dropset: squeezing yourreps,
12-15 triceps to the
drop move the weight.
weight by ~50%,
perform an additional 12-15 reps. Raise the dumbbells "out"
not "up", mind muscle connection with middle fibers.
NOTES
Maintain a neutral lower back, set your hips back, squeeze
your hamstrings
Medium to move
width feet the weight.
placement on the platform, don't allow
your lower back to round.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing your
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Round your back as you crunch.

NOTES
Focus on strength here. Each week add weight or reps. Keep
form
Focusconsistent.
on mind muscle connection with pecs. Drop the weight
back and focus on stretch and squeeze!
Do first set wide overhand (1.5x shoulder width), second set
underhand (1x shoulder width)
Bring
Focusthe dumbbellsyour
on squeezing all the way down,
shoulder keep
blades your torso
together, drive
upright.
your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform an
Arc the bar10-12
additional behind your head, constant tension on triceps.
reps.
Arc the bar "out" not "up", focus on squeezing your biceps.

NOTES
Focus on strength here. Each week add weight or reps. Keep
form
Drop consistent.
the weight back and focus on controlling the negative.
Dropset:
Smooth and perform 10-12rep
consistent reps, drop the weight by ~50%,
tempo.
perform an additional 10-12 reps. Do seated if available.
Press all thedoway
Otherwise upLeg
Lying to your
Curl toes, stretch
or Nordic Hamyour calves at the
Curl.
bottom, don't bounce.
Knees to chest, controlled reps, straighten legs more to
increase difficulty.

NOTES
Initiate the movement by squeezing your shoulder blades
together,
Don't stoppull to your lower
in between reps, chest, avoid using
keep smooth momentum.
and controlled
tension on the delts.
Pull
Can your elbows down
be performed andorin,
seated minimizeFocus
standing. swinging.
on squeezing
Focus on squeezing
your chest. yourdo
Last set only shoulder blades
a dropset: together,
perform drive
10-12 reps,
your
drop elbows down
the weight byand back.
~50%, Last set
perform anonly do a dropset:
additional 10-12 reps.
perform
Keep your 10-12
elbow reps, dropyour
behind the weight by ~50%, perform
torso throughout anof
the range
additional 10-12 reps.
motion, focus on squeezing your bicep. Sets are per arm.
Focus on perform
Dropset: squeezing yourreps,
12-15 triceps to the
drop move the weight.
weight by ~50%,
perform an additional 12-15 reps. Raise the dumbbells "out"
not "up", mind muscle connection with middle fibers.
NOTES
Maintain a neutral lower back, set your hips back, squeeze
your hamstrings
Medium to move
width feet the weight.
placement on the platform, don't allow
your lower back to round.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing your
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Round your back as you crunch.
 NOTES
First set 1.5x shoulder width grip. Second set 1.0x shoulder
width grip.elbows at 45', lean your torso forward 15',
Tuck your
shoulder width or slightly wider grip.
Tuck your elbows at 45', lean your torso forward 15',
shoulder width or slightly wider grip.
Keep elbows at ~30' angle from torso. Pull the weight
Start withyour
towards yournavel.
elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
Brace upper back against bench 45 degree incline, keep
press.
shoulder
Can performbackseated
as youorcurl.
standing. Press the dumbbell straight
up and down behind your head.

NOTES
High and wide foot positioning, start with weaker leg.
High and wide foot positioning, start with weaker leg.

Keep your hips straight, do Nordic Ham Curl if no GHR

machine.
Don't swing your legs at the bottom, minimize momentum,
tuck your knees towards your chest if lifting your legs straight
Press
out is all
toothe way up to your toes, stretch your calves at the
challenging.
bottom, don't bounce.

NOTES
Bring
Focusdumbbells all the
on squeezing yourway down,blades
shoulder keep your torsoas
together upright.
you pull
the weight towards you. Keep your shoulders down (avoid
shrugging).
Focus on squeezing your chest.
Think about pull your elbows "down" not "in". Last set only
do a dropset: perform 8-10 reps, drop the weight by ~50%,
Lean slightly
perform forward, lock
an additional 8-10your
reps.elbow behind your torso
(shoulder hyperextension)
Brace your chest against an incline bench, curl with your
Lean
elbowsaway frominthe
slightly cable.
front Focus on squeezing your delts.
of you.
Last set only do a dropset: perform 12-15 reps, drop the
weight by ~50%, perform addition 12'15 reps.
NOTES
Start with your weaker leg. Squat deep.
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding.
Hold the dumbbell underneath your chin, sit back and down,
push your knees out laterally.
Press all the way up to your toes, stretch your calves at the
bottom,
Squeeze don't bounce.
your abs to move the weight, don't use your arms to
help.

NOTES
First set 1.5x shoulder width grip. Second set 1.0x shoulder
width grip.elbows at 45', lean your torso forward 15',
Tuck your
shoulder width or slightly wider grip.
Tuck your elbows at 45', lean your torso forward 15',
shoulder width or slightly wider grip.
Keep elbows at ~30' angle from torso. Pull the weight
Start withyour
towards yournavel.
elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
Brace upper back against bench 45 degree incline, keep
press.
shoulder
Can performbackseated
as youorcurl.
standing. Press the dumbbell straight
up and down behind your head.

NOTES
High and wide foot positioning, start with weaker leg.
High and wide foot positioning, start with weaker leg.

Keep your hips straight, do Nordic Ham Curl if no GHR

machine.
Don't swing your legs at the bottom, minimize momentum,
tuck your knees towards your chest if lifting your legs straight
Press
out is all
toothe way up to your toes, stretch your calves at the
challenging.
bottom, don't bounce.

NOTES
Bring
Focusdumbbells all the
on squeezing yourway down,blades
shoulder keep your torsoas
together upright.
you pull
the weight towards you. Keep your shoulders down (avoid
shrugging).
Focus on squeezing your chest.
Think about pull your elbows "down" not "in". Last set only
do a dropset: perform 8-10 reps, drop the weight by ~50%,
Lean slightly
perform forward, lock
an additional 8-10your
reps.elbow behind your torso
(shoulder hyperextension)
Brace your chest against an incline bench, curl with your
Lean
elbowsaway frominthe
slightly cable.
front Focus on squeezing your delts.
of you.
Last set only do a dropset: perform 12-15 reps, drop the
weight by ~50%, perform addition 12'15 reps.
NOTES
Start with your weaker leg. Squat deep.
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding.
Hold the dumbbell underneath your chin, sit back and down,
push your knees out laterally.
Press all the way up to your toes, stretch your calves at the
bottom,
Squeeze don't bounce.
your abs to move the weight, don't use your arms to
help.

NOTES
First set 1.5x shoulder width grip. Second set 1.0x shoulder
width grip.elbows at 45', lean your torso forward 15',
Tuck your
shoulder width or slightly wider grip.
Tuck your elbows at 45', lean your torso forward 15',
shoulder width or slightly wider grip.
Keep elbows at ~30' angle from torso. Pull the weight
Start withyour
towards yournavel.
elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
Brace
press. upper back against bench 45 degree incline, keep
shoulder
Can performbackseated
as youorcurl.
standing. Press the dumbbell straight
up and down behind your head.

NOTES
High and wide foot positioning, start with weaker leg.
High and wide foot positioning, start with weaker leg.

Keep your hips straight, do Nordic Ham Curl if no GHR

machine.
Don't swing your legs at the bottom, minimize momentum,
tuck your knees towards your chest if lifting your legs straight
Press
out is all
toothe way up to your toes, stretch your calves at the
challenging.
bottom, don't bounce.

NOTES
Bring
Focusdumbbells all the
on squeezing yourway down,blades
shoulder keep your torsoas
together upright.
you pull
the weight towards you. Keep your shoulders down (avoid
shrugging).
Focus on squeezing your chest.
Think about pull your elbows "down" not "in". Last set only
do a dropset: perform 8-10 reps, drop the weight by ~50%,
Lean slightly
perform forward, lock
an additional 8-10your
reps.elbow behind your torso
(shoulder hyperextension)
Brace your chest against an incline bench, curl with your
Lean
elbowsaway frominthe
slightly cable.
front Focus on squeezing your delts.
of you.
Last set only do a dropset: perform 12-15 reps, drop the
weight by ~50%, perform addition 12'15 reps.
NOTES
Start with your weaker leg. Squat deep.
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding.
Hold the dumbbell underneath your chin, sit back and down,
push your knees out laterally.
Press all the way up to your toes, stretch your calves at the
bottom,
Squeeze don't bounce.
your abs to move the weight, don't use your arms to
help.

NOTES
First set 1.5x shoulder width grip. Second set 1.0x shoulder
width grip.elbows at 45', lean your torso forward 15',
Tuck your
shoulder width or slightly wider grip.
Tuck your elbows at 45', lean your torso forward 15',
shoulder width or slightly wider grip.
Keep elbows at ~30' angle from torso. Pull the weight
Start withyour
towards yournavel.
elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
Brace
press. upper back against bench 45 degree incline, keep
shoulder
Can performbackseated
as youorcurl.
standing. Press the dumbbell straight
up and down behind your head.

NOTES
High and wide foot positioning, start with weaker leg.
High and wide foot positioning, start with weaker leg.

Keep your hips straight, do Nordic Ham Curl if no GHR

machine.
Don't swing your legs at the bottom, minimize momentum,
tuck your knees towards your chest if lifting your legs straight
Press
out is all
toothe way up to your toes, stretch your calves at the
challenging.
bottom, don't bounce.

NOTES
Bring
Focusdumbbells all the
on squeezing yourway down,blades
shoulder keep your torsoas
together upright.
you pull
the weight towards you. Keep your shoulders down (avoid
shrugging).
Focus on squeezing your chest.
Think about pull your elbows "down" not "in". Last set only
do a dropset: perform 8-10 reps, drop the weight by ~50%,
Lean slightly
perform forward, lock
an additional 8-10your
reps.elbow behind your torso
(shoulder hyperextension)
Brace your chest against an incline bench, curl with your
Lean
elbowsaway frominthe
slightly cable.
front Focus on squeezing your delts.
of you.
Last set only do a dropset: perform 12-15 reps, drop the
weight by ~50%, perform addition 12'15 reps.
NOTES
Start with your weaker leg. Squat deep.
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding.
Hold the dumbbell underneath your chin, sit back and down,
push your knees out laterally.
Press all the way up to your toes, stretch your calves at the
bottom,
Squeeze don't bounce.
your abs to move the weight, don't use your arms to
help.

NOTES
Focus on squeezing your chest.
Focus on squeezing your chest.
Think about pulling your elbows "down" and "in". Last set
only do a dropset: 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
Bring cables all the way down to shoulder height, keep torso
upright. Last set only do a superset: perform 12-15 reps, drop
Be
theultra strict
wieght by with form,
~50%, drivean
perform elbows out and
additional back
12-15 at 45
reps.
degree angle.
Do both arms at once, resist the negative.
Focus on squeezing your biceps. Control the negative.

NOTES
Focus on strength here. Each week add weight or reps. Keep
form
Focusconsistent.
on strength here. Each week add weight or reps. Keep
form consistent.
Keep your hips as straight as you can, can sub for lying leg
curl.
Press all the way up to your toes, stretch your calves at the
bottom,
Perform don't
these bounce.
slowly, focus on keeping your lower back
against the ground throughout the set.

NOTES
Brace with your non-working hand against your knee, stay
Start
light, with your elbows
emphasize form. in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Pull your elbows down against your sides. Last set only do a
dropset: 8-10 reps, drop the weight by ~50%, perform an
additional 8-10 reps.
Can be performed seated or standing. Focus on squeezing
your
Hammerchest.
curl on concentric, supinated curl (palms up) on the
eccentric.
Lean slightly forward, lock your elbow behind your torso
Focus on squeezing
(shoulder your lateral delt to move the weight. Last
hyperextension).
set only do a dropset: 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
NOTES
Maintain a neutral lower back, set your hips back, don't allow
your
Take spine
mediumto round.
strides, minimize the amount you push off your
rear leg.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing your
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Hold a plate or DB to your chest and crunch hard!

NOTES
Focus on squeezing your chest.
Focus on squeezing your chest.
Think about pulling your elbows "down" and "in". Last set
only do a dropset: 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
Bring cables all the way down to shoulder height, keep torso
upright. Last set only do a superset: perform 12-15 reps, drop
Be
theultra strict
wieght by with form,
~50%, drivean
perform elbows out and
additional back
12-15 at 45
reps.
degree angle.
Do both arms at once, resist the negative.
Focus on squeezing your biceps. Control the negative.

NOTES
Focus on strength here. Each week add weight or reps. Keep
form
Focusconsistent.
on strength here. Each week add weight or reps. Keep
form consistent.
Keep your hips as straight as you can, can sub for lying leg
curl.
Press all the way up to your toes, stretch your calves at the
bottom,
Perform don't
these bounce.
slowly, focus on keeping your lower back
against the ground throughout the set.

NOTES
Brace with your non-working hand against your knee, stay
Start
light, with your elbows
emphasize form. in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Pull your elbows down against your sides. Last set only do a
dropset: 8-10 reps, drop the weight by ~50%, perform an
additional 8-10 reps.
Can be performed seated or standing. Focus on squeezing
your
Hammerchest.
curl on concentric, supinated curl (palms up) on the
eccentric.
Lean slightly forward, lock your elbow behind your torso
Focus on squeezing
(shoulder your lateral delt to move the weight. Last
hyperextension).
set only do a dropset: 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
NOTES
Maintain a neutral lower back, set your hips back, don't allow
your
Take spine
mediumto round.
strides, minimize the amount you push off your
rear leg.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing your
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Hold a plate or DB to your chest and crunch hard!

NOTES
Focus on squeezing your chest.
Focus on squeezing your chest.
Think about pulling your elbows "down" and "in". Last set
only do a dropset: 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
Bring cables all the way down to shoulder height, keep torso
upright. Last set only do a superset: perform 12-15 reps, drop
Be
theultra strict
wieght by with form,
~50%, drivean
perform elbows out and
additional back
12-15 at 45
reps.
degree angle.
Do both arms at once, resist the negative.
Focus on squeezing your biceps. Control the negative.

NOTES
Focus on strength here. Each week add weight or reps. Keep
form
Focusconsistent.
on strength here. Each week add weight or reps. Keep
form consistent.
Keep your hips as straight as you can, can sub for lying leg
curl.
Press all the way up to your toes, stretch your calves at the
bottom,
Perform don't
these bounce.
slowly, focus on keeping your lower back
against the ground throughout the set.

NOTES
Brace with your non-working hand against your knee, stay
Start
light, with your elbows
emphasize form. in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Pull your elbows down against your sides. Last set only do a
dropset: 8-10 reps, drop the weight by ~50%, perform an
additional 8-10 reps.
Can be performed seated or standing. Focus on squeezing
your
Hammerchest.
curl on concentric, supinated curl (palms up) on the
eccentric.
Lean slightly forward, lock your elbow behind your torso
Focus on squeezing
(shoulder your lateral delt to move the weight. Last
hyperextension).
set only do a dropset: 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
NOTES
Maintain a neutral lower back, set your hips back, don't allow
your
Take spine
mediumto round.
strides, minimize the amount you push off your
rear leg.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing your
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Hold a plate or DB to your chest and crunch hard!

NOTES
Focus on squeezing your chest.
Focus on squeezing your chest.
Think about pulling your elbows "down" and "in". Last set
only do a dropset: 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
Bring cables all the way down to shoulder height, keep torso
upright. Last set only do a superset: perform 12-15 reps, drop
Be
theultra strict
wieght by with form,
~50%, drivean
perform elbows out and
additional back
12-15 at 45
reps.
degree angle.
Do both arms at once, resist the negative.
Focus on squeezing your biceps. Control the negative.

NOTES
Focus on strength here. Each week add weight or reps. Keep
form
Focusconsistent.
on strength here. Each week add weight or reps. Keep
form consistent.
Keep your hips as straight as you can, can sub for lying leg
curl.
Press all the way up to your toes, stretch your calves at the
bottom,
Perform don't
these bounce.
slowly, focus on keeping your lower back
against the ground throughout the set.

NOTES
Brace with your non-working hand against your knee, stay
Start
light, with your elbows
emphasize form. in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Pull your elbows down against your sides. Last set only do a
dropset: 8-10 reps, drop the weight by ~50%, perform an
additional 8-10 reps.
Can be performed seated or standing. Focus on squeezing
your
Hammerchest.
curl on concentric, supinated curl (palms up) on the
eccentric.
Lean slightly forward, lock your elbow behind your torso
Focus on squeezing
(shoulder your lateral delt to move the weight. Last
hyperextension).
set only do a dropset: 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
NOTES
Maintain a neutral lower back, set your hips back, don't allow
your
Take spine
mediumto round.
strides, minimize the amount you push off your
rear leg.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing your
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Hold a plate or DB to your chest and crunch hard!