The Body

IMPO

● Perform a full general warm-up and ex

● Note that for the first week of the program, most sets are taken to an RPE of ~6-7. This means you will be leaving 3

● All working sets are broken up into Early Sets and Last Sets. The Early Sets are all the sets that come before your La
the program, there will only be one working set for each exercise, s

● Each exercise has a clickable link which demonst

● All other aspects of the program, including when to make an exercise substitution and how to progress thro

Perform the following g

You can save time by doing s
5-10 minutes Light ca
10 reps per side
10 reps per side
10 reps per side
10 reps per side
 15 reps per side

Perform the following exercise-s

1 Warm-Up Set Listed Use ~6

2 Warm-Up Sets Listed

3 Warm-Up Sets Listed

4 Warm-Up Sets Listed

Note: Volume may feel low and your worko

Last-Set Intensity Tracking Lo
Week 1 Exercise Technique Warm-up Sets Working Sets Reps
Set 1

45° Incline Barbell Press N/A 2-3 1 6-8

Upper
 Cable Crossover Ladder N/A 1-2 1 8-10

Wide-Grip Pull-Up N/A 1-2 1 8-10

Upper High-Cable Lateral Raise N/A 1-2 1 8-10

(Strength
Focus) Pendlay Deficit Row N/A 1-2 1 6-8

Overhead Cable Triceps Extension (Bar) N/A 1 1 8-10

Bayesian Cable Curl N/A 1 1 8-10

Lying Leg Curl N/A 2 1 8-10

Smith Machine Squat N/A 2-4 1 6-8

Lower
(Strength
Barbell RDL N/A 2-4 1 6-8
Focus)

Leg Extension N/A 1-2 1 8-10

Standing Calf Raise N/A 1-2 1 6-8

Cable Crunch N/A 1 1 8-10

Neutral-Grip Lat Pulldown N/A 2-3 1 8-10

Chest-Supported Machine Row N/A 2-3 1 8-10

Pull
(Hypertrophy 1-Arm 45° Cable Rear Delt Flye N/A 1-2 1 10-12
Focus)
 Pull
(Hypertrophy
Focus)
Machine Shrug N/A 2-3 1 10-12

EZ-Bar Cable Curl N/A 1 1 10-12

Machine Preacher Curl N/A 1 1 12-15
Barbell Bench Press N/A 2-4 1 8-10

Machine Shoulder Press N/A 2-3 1 8-10

Bottom-Half DB Flye N/A 1-2 1 10-12

Push
High-Cable Lateral Raise N/A 1 1 10-12
(Hypertrophy
Focus)
Overhead Cable Triceps Extension (Bar) N/A 1 1 10-12

Cable Triceps Kickback N/A 1 1 12-15

Lying Leg Raise N/A 1-2 1 10-20

Leg Press N/A 2-4 1 8-10

Legs Seated Leg Curl N/A 1-2 1 10-12

(Hypertrophy Walking Lunge N/A 2-3 1 8-10
Focus)
Machine Hip Abduction N/A 1-2 1 10-12

Standing Calf Raise N/A 1-2 1 10-12

Last-Set Intensity Tracking Lo

Week 2 Exercise Technique Warm-up Sets Working Sets Reps
Set 1

45° Incline Barbell Press N/A 2-3 1 6-8

Cable Crossover Ladder N/A 1-2 1 8-10

Wide-Grip Pull-Up N/A 1-2 1 8-10

Upper
(Strength
Focus)
 Upper High-Cable Lateral Raise N/A 1-2 1 8-10
(Strength
Focus) Pendlay Deficit Row N/A 1-2 1 6-8

Overhead Cable Triceps Extension (Bar) N/A 1 1 8-10

Bayesian Cable Curl N/A 1 1 8-10

Lying Leg Curl N/A 2 1 8-10

Smith Machine Squat N/A 2-4 1 6-8

Lower
(Strength
Barbell RDL N/A 2-4 1 6-8
Focus)

Leg Extension N/A 1-2 1 8-10

Standing Calf Raise N/A 1-2 1 6-8

Cable Crunch N/A 1 1 8-10

Neutral-Grip Lat Pulldown N/A 2-3 1 8-10

Chest-Supported Machine Row N/A 2-3 1 8-10

Pull
(Hypertrophy 1-Arm 45° Cable Rear Delt Flye N/A 1-2 1 10-12
Focus)
Machine Shrug N/A 2-3 1 10-12

EZ-Bar Cable Curl N/A 1 1 10-12

Machine Preacher Curl N/A 1 1 12-15
 Barbell Bench Press N/A 2-4 1 8-10

Machine Shoulder Press N/A 2-3 1 8-10

Bottom-Half DB Flye N/A 1-2 1 10-12

Push
High-Cable Lateral Raise N/A 1 1 10-12
(Hypertrophy
Focus)
Overhead Cable Triceps Extension (Bar) N/A 1 1 10-12

Cable Triceps Kickback N/A 1 1 12-15

Lying Leg Raise N/A 1-2 1 10-20

Leg Press N/A 2-4 1 8-10

Legs Seated Leg Curl N/A 1-2 1 10-12

(Hypertrophy Walking Lunge N/A 2-3 1 8-10
Focus)
Machine Hip Abduction N/A 1-2 1 10-12

Standing Calf Raise N/A 1-2 1 10-12

Last-Set Intensity Tracking Lo

Week 3 Exercise Technique Warm-up Sets Working Sets Reps
Set 1

45° Incline Barbell Press N/A 2-3 2 6-8

Cable Crossover Ladder N/A 1-2 2 8-10

Wide-Grip Pull-Up N/A 1-2 2 8-10

Upper High-Cable Lateral Raise N/A 1-2 2 8-10

(Strength
Focus) Pendlay Deficit Row N/A 1-2 2 6-8

Overhead Cable Triceps Extension (Bar) N/A 1 2 8-10

 (Strength
Focus)

Bayesian Cable Curl N/A 1 2 8-10

Lying Leg Curl N/A 2 2 8-10

Smith Machine Squat N/A 2-4 2 6-8

Lower
(Strength
Barbell RDL N/A 2-4 2 6-8
Focus)

Leg Extension N/A 1-2 2 8-10

Standing Calf Raise N/A 1-2 2 6-8

Cable Crunch N/A 1 2 8-10

Neutral-Grip Lat Pulldown N/A 2-3 2 8-10

Chest-Supported Machine Row N/A 2-3 2 8-10

Pull
(Hypertrophy 1-Arm 45° Cable Rear Delt Flye N/A 1-2 2 10-12
Focus)
Machine Shrug N/A 2-3 2 10-12

EZ-Bar Cable Curl N/A 1 2 10-12

Machine Preacher Curl N/A 1 2 12-15
Barbell Bench Press N/A 2-4 2 8-10

Machine Shoulder Press N/A 2-3 2 8-10

Bottom-Half DB Flye N/A 1-2 2 10-12

Push
(Hypertrophy
Focus)
 Push
High-Cable Lateral Raise N/A 1 2 10-12
(Hypertrophy
Focus)
Overhead Cable Triceps Extension (Bar) N/A 1 2 10-12

Cable Triceps Kickback N/A 1 2 12-15

Lying Leg Raise N/A 1-2 2 10-20

Leg Press N/A 2-4 2 8-10

Legs Seated Leg Curl N/A 1-2 2 10-12

(Hypertrophy Walking Lunge N/A 2-3 2 8-10
Focus)
Machine Hip Abduction N/A 1-2 2 10-12

Standing Calf Raise N/A 1-2 2 10-12

Last-Set Intensity Tracking Lo

Week 4 Exercise Technique Warm-up Sets Working Sets Reps
Set 1

45° Incline Barbell Press N/A 2-3 2 6-8

Cable Crossover Ladder N/A 1-2 2 8-10

Wide-Grip Pull-Up N/A 1-2 2 8-10

Upper High-Cable Lateral Raise N/A 1-2 2 8-10

(Strength
Focus) Pendlay Deficit Row N/A 1-2 2 6-8

Overhead Cable Triceps Extension (Bar) N/A 1 2 8-10

Bayesian Cable Curl N/A 1 2 8-10

 Lying Leg Curl N/A 2 2 8-10

Smith Machine Squat N/A 2-4 2 6-8

Lower
(Strength
Barbell RDL N/A 2-4 2 6-8
Focus)

Leg Extension N/A 1-2 2 8-10

Standing Calf Raise N/A 1-2 2 6-8

Cable Crunch N/A 1 2 8-10

Neutral-Grip Lat Pulldown N/A 2-3 2 8-10

Chest-Supported Machine Row N/A 2-3 2 8-10

Pull
(Hypertrophy 1-Arm 45° Cable Rear Delt Flye N/A 1-2 2 10-12
Focus)
Machine Shrug N/A 2-3 2 10-12

EZ-Bar Cable Curl N/A 1 2 10-12

Machine Preacher Curl N/A 1 2 12-15
Barbell Bench Press N/A 2-4 2 8-10

Machine Shoulder Press N/A 2-3 2 8-10

Bottom-Half DB Flye N/A 1-2 2 10-12

Push
High-Cable Lateral Raise N/A 1 2 10-12
(Hypertrophy
Focus)
Overhead Cable Triceps Extension (Bar) N/A 1 2 10-12
 Push
(Hypertrophy
Focus)

Cable Triceps Kickback N/A 1 2 12-15

Lying Leg Raise N/A 1-2 2 10-20

Leg Press N/A 2-4 2 8-10

Legs Seated Leg Curl N/A 1-2 2 10-12

(Hypertrophy Walking Lunge N/A 2-3 2 8-10
Focus)
Machine Hip Abduction N/A 1-2 2 10-12

Standing Calf Raise N/A 1-2 2 10-12

Last-Set Intensity Tracking Lo

Week 5 Exercise Technique Warm-up Sets Working Sets Reps
Set 1

45° Incline Barbell Press N/A 2-3 2 6-8

Cable Crossover Ladder N/A 1-2 2 8-10

Wide-Grip Pull-Up N/A 1-2 2 8-10

Upper High-Cable Lateral Raise N/A 1-2 2 8-10

(Strength
Focus) Pendlay Deficit Row N/A 1-2 2 6-8

Overhead Cable Triceps Extension (Bar) N/A 1 2 8-10

Bayesian Cable Curl N/A 1 2 8-10

Lying Leg Curl N/A 2 2 8-10

Lower
(Strength
Focus)
 Smith Machine Squat N/A 2-4 2 6-8

Lower
(Strength
Barbell RDL N/A 2-4 2 6-8
Focus)

Leg Extension N/A 1-2 2 8-10

Standing Calf Raise N/A 1-2 2 6-8

Cable Crunch N/A 1 2 8-10

Neutral-Grip Lat Pulldown N/A 2-3 2 8-10

Chest-Supported Machine Row N/A 2-3 2 8-10

Pull
(Hypertrophy 1-Arm 45° Cable Rear Delt Flye N/A 1-2 2 10-12
Focus)
Machine Shrug N/A 2-3 2 10-12

EZ-Bar Cable Curl N/A 1 2 10-12

Machine Preacher Curl N/A 1 2 12-15
Barbell Bench Press N/A 2-4 2 8-10

Machine Shoulder Press N/A 2-3 2 8-10

Bottom-Half DB Flye N/A 1-2 2 10-12

Push
High-Cable Lateral Raise N/A 1 2 10-12
(Hypertrophy
Focus)
Overhead Cable Triceps Extension (Bar) N/A 1 2 10-12

Cable Triceps Kickback N/A 1 2 12-15

 Focus)

Lying Leg Raise N/A 1-2 2 10-20

Leg Press N/A 2-4 2 8-10

Legs Seated Leg Curl N/A 1-2 2 10-12

(Hypertrophy Walking Lunge N/A 2-3 2 8-10
Focus)
Machine Hip Abduction N/A 1-2 2 10-12

Standing Calf Raise N/A 1-2 2 10-12

Last-Set Intensity Tracking Lo

Week 6 Exercise Technique Warm-up Sets Working Sets Reps
Set 1

45° Incline DB Press N/A 2-3 1 8-10

Pec Deck N/A 1-2 1 10-12
Dual-Handle Lat Pulldown N/A 1-2 1 10-12

High-Cable Lateral Raise N/A 1-2 1 10-12

Upper
(Strength Smith Machine Row N/A 1-2 1 8-10
Focus)
Overhead Cable Triceps Extension (Bar) N/A 1 1 10-12

Bayesian Cable Curl N/A 1 1 10-12

Lying Leg Curl N/A 2 1 10-12

Smith Machine Static Lunge w/ Elevated Front N/A

Foot 2-4 1 8-10

45° Hyperextension N/A 2-4 1 8-10

Lower
(Strength
Focus)
 Lower
(Strength
Focus) Leg Extension N/A 1-2 1 10-12

Leg Press Calf Press N/A 1-2 1 8-10

Machine Crunch N/A 1 1 10-12

Lean-Back Lat Pulldown N/A 2-3 1 10-12

Chest-Supported T-Bar Row N/A 2-3 1 10-12

Pull
(Hypertrophy 1-Arm 45° Cable Rear Delt Flye N/A 1-2 1 12-15
Focus)

Cable Paused Shrug-In N/A 2-3 1 12-15

Cable Rope Hammer Curl N/A 1 1 12-15

DB Concentration Curl N/A 1 1 15-20
Machine Chest Press N/A 2-4 1 10-12

Seated DB Shoulder Press N/A 2-3 1 10-12

Bottom-Half Seated Cable Flye N/A 1-2 1 12-15

Push
(Hypertrophy
High-Cable Lateral Raise N/A 1 1 12-15
Focus)
EZ-Bar Skull Crusher N/A 1 1 12-15
Triceps Pressdown (Bar) N/A 1 1 15-20

Ab Wheel Rollout N/A 1-2 1 12-15

Hack Squat N/A 2-4 1 10-12

Seated Leg Curl N/A 1-2 1 12-15
Legs Walking Lunge N/A 2-3 1 10-12
(Hypertrophy
Focus) Machine Hip Abduction N/A 1-2 1 12-15
 Legs
(Hypertrophy
Focus)

Standing Calf Raise N/A 1-2 1 12-15

Last-Set Intensity Tracking Lo

Week 7 Exercise Technique Warm-up Sets Working Sets Reps
Set 1

45° Incline DB Press N/A 2-3 3 8-10

Pec Deck N/A 1-2 2 10-12
Dual-Handle Lat Pulldown N/A 1-2 3 10-12

High-Cable Lateral Raise Failure 1-2 2 10-12

Upper
(Strength Smith Machine Row N/A 1-2 2 8-10
Focus)
Overhead Cable Triceps Extension (Bar) Failure 1 2 10-12

Bayesian Cable Curl Failure 1 2 10-12

Lying Leg Curl N/A 2 2 10-12

Smith Machine Static Lunge w/ Elevated Front N/A

Foot 2-4 3 8-10

45° Hyperextension N/A 2-4 3 8-10

Lower
(Strength
Focus) Leg Extension Failure 1-2 2 10-12

Leg Press Calf Press Failure 1-2 2 8-10

Machine Crunch Failure 1 2 10-12

Lean-Back Lat Pulldown N/A 2-3 2 10-12

Pull
(Hypertrophy
Focus)
 Chest-Supported T-Bar Row Failure 2-3 3 10-12
Pull
(Hypertrophy 1-Arm 45° Cable Rear Delt Flye Failure 1-2 2 12-15
Focus)

Cable Paused Shrug-In N/A 2-3 2 12-15

Cable Rope Hammer Curl N/A 1 3 12-15

DB Concentration Curl Failure 1 2 15-20
Machine Chest Press N/A 2-4 3 10-12

Seated DB Shoulder Press N/A 2-3 2 10-12

Bottom-Half Seated Cable Flye Failure 1-2 2 12-15

Push
(Hypertrophy
High-Cable Lateral Raise Failure 1 2 12-15
Focus)
EZ-Bar Skull Crusher N/A 1 3 12-15
Triceps Pressdown (Bar) Failure 1 2 15-20

Ab Wheel Rollout Failure 1-2 2 12-15

Hack Squat N/A 2-4 3 10-12

Seated Leg Curl Failure 1-2 2 12-15
Legs Walking Lunge N/A 2-3 2 10-12
(Hypertrophy
Focus) Machine Hip Abduction Failure 1-2 2 12-15

Standing Calf Raise Failure 1-2 3 12-15

Last-Set Intensity Tracking Lo

Week 8 Exercise Technique Warm-up Sets Working Sets Reps
Set 1

45° Incline DB Press N/A 2-3 3 8-10

Pec Deck N/A 1-2 2 10-12
Dual-Handle Lat Pulldown N/A 1-2 3 10-12

High-Cable Lateral Raise Failure 1-2 2 10-12

Upper
(Strength
Focus)
 Upper
(Strength Smith Machine Row N/A 1-2 2 8-10
Focus)
Overhead Cable Triceps Extension (Bar) Failure 1 2 10-12

Bayesian Cable Curl Failure 1 2 10-12

Lying Leg Curl N/A 2 2 10-12

Smith Machine Static Lunge w/ Elevated Front N/A

Foot 2-4 3 8-10

45° Hyperextension N/A 2-4 3 8-10

Lower
(Strength
Focus) Leg Extension Failure 1-2 2 10-12

Leg Press Calf Press Failure 1-2 2 8-10

Machine Crunch Failure 1 2 10-12

Lean-Back Lat Pulldown N/A 2-3 2 10-12

Chest-Supported T-Bar Row Failure 2-3 3 10-12

Pull
(Hypertrophy 1-Arm 45° Cable Rear Delt Flye Failure 1-2 2 12-15
Focus)

Cable Paused Shrug-In N/A 2-3 2 12-15

Cable Rope Hammer Curl N/A 1 3 12-15

DB Concentration Curl Failure 1 2 15-20
Machine Chest Press N/A 2-4 3 10-12

Seated DB Shoulder Press N/A 2-3 2 10-12

Bottom-Half Seated Cable Flye Failure 1-2 2 12-15

Push
(Hypertrophy
Focus)
 Push
(Hypertrophy
High-Cable Lateral Raise Failure 1 2 12-15
Focus)
EZ-Bar Skull Crusher N/A 1 3 12-15
Triceps Pressdown (Bar) Failure 1 2 15-20

Ab Wheel Rollout Failure 1-2 2 12-15

Hack Squat N/A 2-4 3 10-12

Seated Leg Curl Failure 1-2 2 12-15
Legs Walking Lunge N/A 2-3 2 10-12
(Hypertrophy
Focus) Machine Hip Abduction Failure 1-2 2 12-15

Standing Calf Raise Failure 1-2 3 12-15

Last-Set Intensity Tracking Lo

Week 9 Exercise Technique Warm-up Sets Working Sets Reps
Set 1

45° Incline DB Press N/A 2-3 3 8-10

Pec Deck N/A 1-2 2 10-12
Dual-Handle Lat Pulldown N/A 1-2 3 10-12

High-Cable Lateral Raise Failure 1-2 2 10-12

Upper
(Strength Smith Machine Row N/A 1-2 2 8-10
Focus)
Overhead Cable Triceps Extension (Bar) Failure 1 2 10-12

Bayesian Cable Curl Failure 1 2 10-12

Lying Leg Curl N/A 2 2 10-12

Smith Machine Static Lunge w/ Elevated Front N/A

Foot 2-4 3 8-10

45° Hyperextension N/A 2-4 3 8-10

Lower
(Strength
Focus)
 Lower
(Strength
Focus) Leg Extension Failure 1-2 2 10-12

Leg Press Calf Press Failure 1-2 2 8-10

Machine Crunch Failure 1 2 10-12

Lean-Back Lat Pulldown N/A 2-3 2 10-12

Chest-Supported T-Bar Row Failure 2-3 3 10-12

Pull
(Hypertrophy 1-Arm 45° Cable Rear Delt Flye Failure 1-2 2 12-15
Focus)

Cable Paused Shrug-In N/A 2-3 2 12-15

Cable Rope Hammer Curl N/A 1 3 12-15

DB Concentration Curl Failure 1 2 15-20
Machine Chest Press N/A 2-4 3 10-12

Seated DB Shoulder Press N/A 2-3 2 10-12

Bottom-Half Seated Cable Flye Failure 1-2 2 12-15

Push
(Hypertrophy
High-Cable Lateral Raise Failure 1 2 12-15
Focus)
EZ-Bar Skull Crusher N/A 1 3 12-15
Triceps Pressdown (Bar) Failure 1 2 15-20

Ab Wheel Rollout Failure 1-2 2 12-15

Hack Squat N/A 2-4 3 10-12

Seated Leg Curl Failure 1-2 2 12-15
Legs Walking Lunge N/A 2-3 2 10-12
(Hypertrophy
Focus) Machine Hip Abduction Failure 1-2 2 12-15
 Legs
(Hypertrophy
Focus)

Standing Calf Raise Failure 1-2 3 12-15

Last-Set Intensity Tracking Lo

Week 10 Exercise Technique Warm-up Sets Working Sets Reps
Set 1

45° Incline DB Press N/A 2-3 3 8-10

Pec Deck N/A 1-2 2 10-12
Dual-Handle Lat Pulldown N/A 1-2 3 10-12

High-Cable Lateral Raise Failure 1-2 2 10-12

Upper
(Strength Smith Machine Row N/A 1-2 2 8-10
Focus)
Overhead Cable Triceps Extension (Bar) Failure 1 2 10-12

Bayesian Cable Curl Failure 1 2 10-12

Lying Leg Curl N/A 2 2 10-12

Smith Machine Static Lunge w/ Elevated Front N/A

Foot 2-4 3 8-10

45° Hyperextension N/A 2-4 3 8-10

Lower
(Strength
Focus) Leg Extension Failure 1-2 2 10-12

Leg Press Calf Press Failure 1-2 2 8-10

Machine Crunch Failure 1 2 10-12

Lean-Back Lat Pulldown N/A 2-3 2 10-12

Pull
(Hypertrophy
Focus)
 Chest-Supported T-Bar Row Failure 2-3 3 10-12
Pull
(Hypertrophy 1-Arm 45° Cable Rear Delt Flye Failure 1-2 2 12-15
Focus)

Cable Paused Shrug-In N/A 2-3 2 12-15

Cable Rope Hammer Curl N/A 1 3 12-15

DB Concentration Curl Failure 1 2 15-20
Machine Chest Press N/A 2-4 3 10-12

Seated DB Shoulder Press N/A 2-3 2 10-12

Bottom-Half Seated Cable Flye Failure 1-2 2 12-15

Push
(Hypertrophy
High-Cable Lateral Raise Failure 1 2 12-15
Focus)
EZ-Bar Skull Crusher N/A 1 3 12-15
Triceps Pressdown (Bar) Failure 1 2 15-20

Ab Wheel Rollout Failure 1-2 2 12-15

Hack Squat N/A 2-4 3 10-12

Seated Leg Curl Failure 1-2 2 12-15
Legs Walking Lunge N/A 2-3 2 10-12
(Hypertrophy
Focus) Machine Hip Abduction Failure 1-2 2 12-15

Standing Calf Raise Failure 1-2 3 12-15

Last-Set Intensity Tracking Lo

Week 11 Exercise Technique Warm-up Sets Working Sets Reps
Set 1

45° Incline DB Press N/A 2-3 3 8-10

Pec Deck N/A 1-2 2 10-12
Dual-Handle Lat Pulldown N/A 1-2 3 10-12

High-Cable Lateral Raise Failure 1-2 2 10-12

Upper
(Strength
Focus)
 Upper
(Strength Smith Machine Row N/A 1-2 2 8-10
Focus)
Overhead Cable Triceps Extension (Bar) Failure 1 2 10-12

Bayesian Cable Curl Failure 1 2 10-12

Lying Leg Curl N/A 2 2 10-12

Smith Machine Static Lunge w/ Elevated Front N/A

Foot 2-4 3 8-10

45° Hyperextension N/A 2-4 3 8-10

Lower
(Strength
Focus) Leg Extension Failure 1-2 2 10-12

Leg Press Calf Press Failure 1-2 2 8-10

Machine Crunch Failure 1 2 10-12

Lean-Back Lat Pulldown N/A 2-3 2 10-12

Chest-Supported T-Bar Row Failure 2-3 3 10-12

Pull
(Hypertrophy 1-Arm 45° Cable Rear Delt Flye Failure 1-2 2 12-15
Focus)

Cable Paused Shrug-In N/A 2-3 2 12-15

Cable Rope Hammer Curl N/A 1 3 12-15

DB Concentration Curl Failure 1 2 15-20
Machine Chest Press N/A 2-4 3 10-12

Seated DB Shoulder Press N/A 2-3 2 10-12

Bottom-Half Seated Cable Flye Failure 1-2 2 12-15

Push
(Hypertrophy
Focus)
 Push
(Hypertrophy
High-Cable Lateral Raise Failure 1 2 12-15
Focus)
EZ-Bar Skull Crusher N/A 1 3 12-15
Triceps Pressdown (Bar) Failure 1 2 15-20

Ab Wheel Rollout Failure 1-2 2 12-15

Hack Squat N/A 2-4 3 10-12

Seated Leg Curl Failure 1-2 2 12-15
Legs Walking Lunge N/A 2-3 2 10-12
(Hypertrophy
Focus) Machine Hip Abduction Failure 1-2 2 12-15

Standing Calf Raise Failure 1-2 3 12-15

Last-Set Intensity Tracking Lo

Week 12 Exercise Technique Warm-up Sets Working Sets Reps
Set 1

45° Incline DB Press N/A 2-3 3 8-10

Pec Deck N/A 1-2 2 10-12
Dual-Handle Lat Pulldown N/A 1-2 3 10-12

High-Cable Lateral Raise Failure 1-2 2 10-12

Upper
(Strength Smith Machine Row N/A 1-2 2 8-10
Focus)
Overhead Cable Triceps Extension (Bar) Failure 1 2 10-12

Bayesian Cable Curl Failure 1 2 10-12

Lying Leg Curl N/A 2 2 10-12

Smith Machine Static Lunge w/ Elevated Front N/A

Foot 2-4 3 8-10

45° Hyperextension N/A 2-4 3 8-10

Lower
(Strength
Focus)
 Lower
(Strength
Focus) Leg Extension Failure 1-2 2 10-12

Leg Press Calf Press Failure 1-2 2 8-10

Machine Crunch Failure 1 2 10-12

Lean-Back Lat Pulldown N/A 2-3 2 10-12

Chest-Supported T-Bar Row Failure 2-3 3 10-12

Pull
(Hypertrophy 1-Arm 45° Cable Rear Delt Flye Failure 1-2 2 12-15
Focus)

Cable Paused Shrug-In N/A 2-3 2 12-15

Cable Rope Hammer Curl N/A 1 3 12-15

DB Concentration Curl Failure 1 2 15-20
Machine Chest Press N/A 2-4 3 10-12

Seated DB Shoulder Press N/A 2-3 2 10-12

Bottom-Half Seated Cable Flye Failure 1-2 2 12-15

Push
(Hypertrophy
High-Cable Lateral Raise Failure 1 2 12-15
Focus)
EZ-Bar Skull Crusher N/A 1 3 12-15
Triceps Pressdown (Bar) Failure 1 2 15-20

Ab Wheel Rollout Failure 1-2 2 12-15

Hack Squat N/A 2-4 3 10-12

Seated Leg Curl Failure 1-2 2 12-15
Legs Walking Lunge N/A 2-3 2 10-12
(Hypertrophy
Focus) Machine Hip Abduction Failure 1-2 2 12-15
 Legs
(Hypertrophy
Focus)

Standing Calf Raise Failure 1-2 3 12-15

 The Bodybuilding Transformation System - Beginner

IMPORTANT PROGRAM NOTES (READ BEFORE STARTING)

neral warm-up and exercise-specific warm-up every workout as outlined below (should only take 5-10 mins max)

s you will be leaving 3-4 reps in the tank on most exercises. This only lasts for the first week (to serve as a deload/intro week). After the first
taking most sets to ~2-3 reps shy of failure.

come before your Last Set. Usually the Early Sets should be a little bit easier than the later sets (slightly lower RPE) whereas the Last Set is
et for each exercise, so there is only a Last Set RPE. See the Bodybuilding Transformation System Guidebook for a full explanation of RPE.

e link which demonstrates how to perform the exercise. I suggest watching each exercise demo before starting the workout.

how to progress through the rep ranges given is explained in the Bodybuilding Transformation System Guidebook. Give it a full read before

WARM UP PROTOCOL

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

Exercise-Specific Warm-Up

m the following exercise-specific warm-up according to the number of warm-up sets listed in the program

Use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose)

Perform a mini warm-up pyramid:

Warm-Up Set #1 = ~50% of planned working weight for ~6-10 reps
Warm-Up Set #2 = ~70% of planned working weight for 4-6 reps

Perform a full warm-up pyramid:

Warm-Up Set #1 = ~45% of planned working weight for ~6-10 reps
Warm-Up Set #2 = ~65% of planned working weight for 4-6 reps
Warm-Up Set #3 = ~85% of planned working weight for 3-4 reps

Perform a full warm-up pyramid:

Warm-Up Set #1 = ~45% of planned working weight for ~6-10 reps
Warm-Up Set #2 = ~60% of planned working weight for 4-6 reps
Warm-Up Set #3 = ~75% of planned working weight for 3-5 reps
Warm-Up Set #4 = ~85% of planned working weight for 2-4 reps

Foundation Block
w and your workouts may be fast in Weeks 1 and 2 -- that's okay! Work on mastering your technique!
Tracking Load and Reps
Early Set RPE Last Set RPE Rest Substitution Option 1 Substitution Option 2
Set 2 Set 3 Set 4

N/A ~6 3-5 min 45° Incline DB Press 45° Incline Machine Press
 N/A ~7 1-2 min Pec Deck Bottom-Half DB Flye

N/A ~6 2-3 min Wide-Grip Lat Pulldown Dual-Handle Lat Pulldown

N/A ~6 1-2 min High-Cable Cuffed Lateral Raise

Lean-In DB Lateral Raise

N/A ~6 2-3 min Smith Machine Row Single-Arm DB Row

N/A ~7 1-2 min Overhead Cable Triceps ExtensionDB

(Rope)
Skull Crusher

N/A ~7 1-2 min Seated Super-Bayesian High Cable

Incline
Curl
DB Stretch Curl

N/A ~7 1-2 min Seated Leg Curl Nordic Ham Curl

N/A ~6 3-5 min DB Bulgarian Split Squat High-Bar Back Squat

N/A ~6 2-3 min DB RDL Snatch-Grip RDL

N/A ~7 1-2 min Reverse Nordic Sissy Squat

N/A ~7 1-2 min Seated Calf Raise Leg Press Calf Press

N/A ~7 1-2 min Decline Weighted Crunch Machine Crunch

Rest Day

N/A ~6 2-3 min Neutral-Grip Pull-Up Dual-Handle Lat Pulldown

N/A ~6 2-3 min Chest-Supported T-Bar RowIncline Chest-Supported DB Row

N/A ~7 1-2 min Rope Face Pull Reverse Pec Deck

 N/A ~6 1-2 min Cable Paused Shrug-In DB Shrug

N/A ~7 1-2 min EZ-Bar Curl DB Curl

N/A ~7 1-2 min EZ-Bar Preacher Curl DB Preacher Curl
N/A ~6 3-5 min Machine Chest Press DB Bench Press

N/A ~6 2-3 min Cable Shoulder Press Seated DB Shoulder Press

N/A ~7 1-2 min Bottom-Half Seated Cable Flye

Low-to-High Cable Crossover

N/A ~7 1-2 min High-Cable Cuffed Lateral Raise

Lean-In DB Lateral Raise

N/A ~7 1-2 min Overhead Cable Triceps ExtensionDB

(Rope)
Skull Crusher

N/A ~7 1-2 min DB Triceps Kickback Bench Dip

N/A ~7 1-2 min Hanging Leg Raise Modified Candlestick

N/A ~6 2-3 min Smith Machine Static Lunge DB Walking Lunge

N/A ~7 1-2 min Lying Leg Curl Nordic Ham Curl

N/A ~6 2-3 min DB Step-Up Goblet Squat
N/A ~7 1-2 min Cable Hip Abduction Lateral Band Walk

N/A ~7 1-2 min Seated Calf Raise Leg Press Calf Press
Rest Day

Tracking Load and Reps

Early Set RPE Last Set RPE Rest Substitution Option 1 Substitution Option 2
Set 2 Set 3 Set 4

N/A ~7 3-5 min 45° Incline DB Press 45° Incline Machine Press

N/A ~8 1-2 min Pec Deck Bottom-Half DB Flye

N/A ~7 2-3 min Wide-Grip Lat Pulldown Dual-Handle Lat Pulldown

 N/A ~8 1-2 min High-Cable Cuffed Lateral Raise
Lean-In DB Lateral Raise

N/A ~7 2-3 min Smith Machine Row Single-Arm DB Row

N/A ~8 1-2 min Overhead Cable Triceps ExtensionDB

(Rope)
Skull Crusher

N/A ~8 1-2 min Seated Super-Bayesian High Cable

Incline
Curl
DB Stretch Curl

N/A ~8 1-2 min Seated Leg Curl Nordic Ham Curl

N/A ~7 3-5 min DB Bulgarian Split Squat High-Bar Back Squat

N/A ~7 2-3 min DB RDL Snatch-Grip RDL

N/A ~8 1-2 min Reverse Nordic Sissy Squat

N/A ~8 1-2 min Seated Calf Raise Leg Press Calf Press

N/A ~8 1-2 min Decline Weighted Crunch Machine Crunch

Rest Day

N/A ~7 2-3 min Neutral-Grip Pull-Up Dual-Handle Lat Pulldown

N/A ~7 2-3 min Chest-Supported T-Bar RowIncline Chest-Supported DB Row

N/A ~8 1-2 min Rope Face Pull Reverse Pec Deck

N/A ~7 1-2 min Cable Paused Shrug-In DB Shrug

N/A ~8 1-2 min EZ-Bar Curl DB Curl

N/A ~8 1-2 min EZ-Bar Preacher Curl DB Preacher Curl
 N/A ~7 3-5 min Machine Chest Press DB Bench Press

N/A ~7 2-3 min Cable Shoulder Press Seated DB Shoulder Press

N/A ~8 1-2 min Bottom-Half Seated Cable Flye

Low-to-High Cable Crossover

N/A ~8 1-2 min High-Cable Cuffed Lateral Raise

Lean-In DB Lateral Raise

N/A ~8 1-2 min Overhead Cable Triceps ExtensionDB

(Rope)
Skull Crusher

N/A ~8 1-2 min DB Triceps Kickback Bench Dip

N/A ~8 1-2 min Hanging Leg Raise Modified Candlestick

N/A ~7 2-3 min Smith Machine Static Lunge DB Walking Lunge

N/A ~8 1-2 min Lying Leg Curl Nordic Ham Curl

N/A ~7 2-3 min DB Step-Up Goblet Squat
N/A ~8 1-2 min Cable Hip Abduction Lateral Band Walk

N/A ~8 1-2 min Seated Calf Raise Leg Press Calf Press
Rest Day

Tracking Load and Reps

Early Set RPE Last Set RPE Rest Substitution Option 1 Substitution Option 2
Set 2 Set 3 Set 4

~7 ~7 3-5 min 45° Incline DB Press 45° Incline Machine Press

~7 ~8 1-2 min Pec Deck Bottom-Half DB Flye

~7 ~7 2-3 min Wide-Grip Lat Pulldown Dual-Handle Lat Pulldown

~7 ~8 1-2 min High-Cable Cuffed Lateral Raise

Lean-In DB Lateral Raise

~7 ~7 2-3 min Smith Machine Row Single-Arm DB Row

~7 ~8 1-2 min Overhead Cable Triceps ExtensionDB

(Rope)
Skull Crusher
 ~7 ~8 1-2 min Seated Super-Bayesian High Cable
Incline
Curl
DB Stretch Curl

~7 ~8 1-2 min Seated Leg Curl Nordic Ham Curl

~7 ~7 3-5 min DB Bulgarian Split Squat High-Bar Back Squat

~7 ~7 2-3 min DB RDL Snatch-Grip RDL

~7 ~8 1-2 min Reverse Nordic Sissy Squat

~7 ~8 1-2 min Seated Calf Raise Leg Press Calf Press

~7 ~8 1-2 min Decline Weighted Crunch Machine Crunch

Rest Day

~7 ~7 2-3 min Neutral-Grip Pull-Up Dual-Handle Lat Pulldown

~7 ~7 2-3 min Chest-Supported T-Bar RowIncline Chest-Supported DB Row

~7 ~8 1-2 min Rope Face Pull Reverse Pec Deck

~7 ~7 1-2 min Cable Paused Shrug-In DB Shrug

~7 ~8 1-2 min EZ-Bar Curl DB Curl

~7 ~8 1-2 min EZ-Bar Preacher Curl DB Preacher Curl
~7 ~7 3-5 min Machine Chest Press DB Bench Press

~7 ~7 2-3 min Cable Shoulder Press Seated DB Shoulder Press

~7 ~8 1-2 min Bottom-Half Seated Cable Flye

Low-to-High Cable Crossover
 ~7 ~8 1-2 min High-Cable Cuffed Lateral Raise
Lean-In DB Lateral Raise

~7 ~8 1-2 min Overhead Cable Triceps ExtensionDB

(Rope)
Skull Crusher

~7 ~8 1-2 min DB Triceps Kickback Bench Dip

~7 ~8 1-2 min Hanging Leg Raise Modified Candlestick

~7 ~7 2-3 min Smith Machine Static Lunge DB Walking Lunge

~7 ~8 1-2 min Lying Leg Curl Nordic Ham Curl

~7 ~7 2-3 min DB Step-Up Goblet Squat
~7 ~8 1-2 min Cable Hip Abduction Lateral Band Walk

~7 ~8 1-2 min Seated Calf Raise Leg Press Calf Press

Rest Day

Tracking Load and Reps

Early Set RPE Last Set RPE Rest Substitution Option 1 Substitution Option 2
Set 2 Set 3 Set 4

~7 ~7 3-5 min 45° Incline DB Press 45° Incline Machine Press

~7 ~8 1-2 min Pec Deck Bottom-Half DB Flye

~7 ~7 2-3 min Wide-Grip Lat Pulldown Dual-Handle Lat Pulldown

~7 ~8 1-2 min High-Cable Cuffed Lateral Raise

Lean-In DB Lateral Raise

~7 ~7 2-3 min Smith Machine Row Single-Arm DB Row

~7 ~8 1-2 min Overhead Cable Triceps ExtensionDB

(Rope)
Skull Crusher

~7 ~8 1-2 min Seated Super-Bayesian High Cable

Incline
Curl
DB Stretch Curl
 ~7 ~8 1-2 min Seated Leg Curl Nordic Ham Curl

~7 ~7 3-5 min DB Bulgarian Split Squat High-Bar Back Squat

~7 ~7 2-3 min DB RDL Snatch-Grip RDL

~7 ~8 1-2 min Reverse Nordic Sissy Squat

~7 ~8 1-2 min Seated Calf Raise Leg Press Calf Press

~7 ~8 1-2 min Decline Weighted Crunch Machine Crunch

Rest Day

~7 ~7 2-3 min Neutral-Grip Pull-Up Dual-Handle Lat Pulldown

~7 ~7 2-3 min Chest-Supported T-Bar RowIncline Chest-Supported DB Row

~7 ~8 1-2 min Rope Face Pull Reverse Pec Deck

~7 ~7 1-2 min Cable Paused Shrug-In DB Shrug

~7 ~8 1-2 min EZ-Bar Curl DB Curl

~7 ~8 1-2 min EZ-Bar Preacher Curl DB Preacher Curl
~7 ~7 3-5 min Machine Chest Press DB Bench Press

~7 ~7 2-3 min Cable Shoulder Press Seated DB Shoulder Press

~7 ~8 1-2 min Bottom-Half Seated Cable Flye

Low-to-High Cable Crossover

~7 ~8 1-2 min High-Cable Cuffed Lateral Raise

Lean-In DB Lateral Raise

~7 ~8 1-2 min Overhead Cable Triceps ExtensionDB

(Rope)
Skull Crusher
 ~7 ~8 1-2 min DB Triceps Kickback Bench Dip

~7 ~8 1-2 min Hanging Leg Raise Modified Candlestick

~7 ~7 2-3 min Smith Machine Static Lunge DB Walking Lunge

~7 ~8 1-2 min Lying Leg Curl Nordic Ham Curl

~7 ~7 2-3 min DB Step-Up Goblet Squat
~7 ~8 1-2 min Cable Hip Abduction Lateral Band Walk

~7 ~8 1-2 min Seated Calf Raise Leg Press Calf Press

Rest Day

Tracking Load and Reps

Early Set RPE Last Set RPE Rest Substitution Option 1 Substitution Option 2
Set 2 Set 3 Set 4

~7 ~7 3-5 min 45° Incline DB Press 45° Incline Machine Press

~7 ~8 1-2 min Pec Deck Bottom-Half DB Flye

~7 ~7 2-3 min Wide-Grip Lat Pulldown Dual-Handle Lat Pulldown

~7 ~8 1-2 min High-Cable Cuffed Lateral Raise

Lean-In DB Lateral Raise

~7 ~7 2-3 min Smith Machine Row Single-Arm DB Row

~7 ~8 1-2 min Overhead Cable Triceps ExtensionDB

(Rope)
Skull Crusher

~7 ~8 1-2 min Seated Super-Bayesian High Cable

Incline
Curl
DB Stretch Curl

~7 ~8 1-2 min Seated Leg Curl Nordic Ham Curl

 ~7 ~7 3-5 min DB Bulgarian Split Squat High-Bar Back Squat

~7 ~7 2-3 min DB RDL Snatch-Grip RDL

~7 ~8 1-2 min Reverse Nordic Sissy Squat

~7 ~8 1-2 min Seated Calf Raise Leg Press Calf Press

~7 ~8 1-2 min Decline Weighted Crunch Machine Crunch

Rest Day

~7 ~7 2-3 min Neutral-Grip Pull-Up Dual-Handle Lat Pulldown

~7 ~7 2-3 min Chest-Supported T-Bar RowIncline Chest-Supported DB Row

~7 ~8 1-2 min Rope Face Pull Reverse Pec Deck

~7 ~7 1-2 min Cable Paused Shrug-In DB Shrug

~7 ~8 1-2 min EZ-Bar Curl DB Curl

~7 ~8 1-2 min EZ-Bar Preacher Curl DB Preacher Curl
~7 ~7 3-5 min Machine Chest Press DB Bench Press

~7 ~7 2-3 min Cable Shoulder Press Seated DB Shoulder Press

~7 ~8 1-2 min Bottom-Half Seated Cable Flye

Low-to-High Cable Crossover

~7 ~8 1-2 min High-Cable Cuffed Lateral Raise

Lean-In DB Lateral Raise

~7 ~8 1-2 min Overhead Cable Triceps ExtensionDB

(Rope)
Skull Crusher

~7 ~8 1-2 min DB Triceps Kickback Bench Dip

 ~7 ~8 1-2 min Hanging Leg Raise Modified Candlestick

~7 ~7 2-3 min Smith Machine Static Lunge DB Walking Lunge

~7 ~8 1-2 min Lying Leg Curl Nordic Ham Curl

~7 ~7 2-3 min DB Step-Up Goblet Squat
~7 ~8 1-2 min Cable Hip Abduction Lateral Band Walk

~7 ~8 1-2 min Seated Calf Raise Leg Press Calf Press

Rest Day

Ramping Block
Tracking Load and Reps
Early Set RPE Last Set RPE Rest Substitution Option 1 Substitution Option 2
Set 2 Set 3 Set 4

N/A ~6 3-5 min 45° Incline Barbell Press 45° Incline Machine Press
N/A ~7 1-2 min Cable Crossover Ladder Bottom-Half DB Flye
N/A ~6 2-3 min Wide-Grip Lat Pulldown Wide-Grip Pull-Up

N/A ~6 1-2 min High-Cable Cuffed Lateral Raise

Lean-In DB Lateral Raise

N/A ~6 2-3 min Pendlay Deficit Row Single-Arm DB Row

N/A ~7 1-2 min Overhead Cable Triceps ExtensionDB

(Rope)
Skull Crusher

N/A ~7 1-2 min Seated Super-Bayesian High Cable

Incline
Curl
DB Stretch Curl

N/A ~7 1-2 min Seated Leg Curl Nordic Ham Curl

N/A ~6 3-5 min DB Bulgarian Split Squat High-Bar Back Squat

N/A ~6 2-3 min Glute-Ham Raise Cable Pull-Through

 N/A ~7 1-2 min Reverse Nordic Sissy Squat

N/A ~7 1-2 min Seated Calf Raise Standing Calf Raise

N/A ~7 1-2 min Decline Weighted Crunch Cable Crunch

Rest Day

N/A ~6 2-3 min Lean-Back Machine Pulldown Pull-Up

N/A ~6 2-3 min Chest-Supported Machine Row

Incline Chest-Supported DB Row

N/A ~7 1-2 min Rope Face Pull Reverse Pec Deck

N/A ~6 1-2 min Machine Shrug DB Shrug

N/A ~7 1-2 min DB Hammer Curl Hammer Preacher Curl

N/A ~7 1-2 min Concentration Cable Curl DB Preacher Curl
N/A ~6 3-5 min Barbell Bench Press DB Bench Press

N/A ~6 2-3 min Cable Shoulder Press Machine Shoulder Press

N/A ~7 1-2 min Bottom-Half DB Flye Low-to-High Cable Crossover

N/A ~7 1-2 min High-Cable Cuffed Lateral Raise

Lean-In DB Lateral Raise
N/A ~7 1-2 min DB Skull Crusher Katana Triceps Extension
N/A ~7 1-2 min Triceps Pressdown (Rope) DB Triceps Kickback

N/A ~7 1-2 min Swiss Ball Rollout Long-Lever Plank

N/A ~6 2-3 min Leg Press DB Walking Lunge

N/A ~7 1-2 min Lying Leg Curl Nordic Ham Curl
N/A ~6 2-3 min Smith Machine Static Lunge DB Static Lunge

N/A ~7 1-2 min Cable Hip Abduction Lateral Band Walk

 N/A ~7 1-2 min Seated Calf Raise Leg Press Calf Press
Rest Day

Tracking Load and Reps

Early Set RPE Last Set RPE Rest Substitution Option 1 Substitution Option 2
Set 2 Set 3 Set 4

~7-8 ~7-8 3-5 min 45° Incline Barbell Press 45° Incline Machine Press
~7-8 ~8-9 1-2 min Cable Crossover Ladder Bottom-Half DB Flye
~7-8 ~7-8 2-3 min Wide-Grip Lat Pulldown Wide-Grip Pull-Up

~8-9 10 1-2 min High-Cable Cuffed Lateral Raise

Lean-In DB Lateral Raise

~7-8 ~7-8 2-3 min Pendlay Deficit Row Single-Arm DB Row

~8-9 10 1-2 min Overhead Cable Triceps ExtensionDB

(Rope)
Skull Crusher

~8-9 10 1-2 min Seated Super-Bayesian High Cable

Incline
Curl
DB Stretch Curl

~7-8 ~8-9 1-2 min Seated Leg Curl Nordic Ham Curl

~7-8 ~7-8 3-5 min DB Bulgarian Split Squat High-Bar Back Squat

~7-8 ~7-8 2-3 min Glute-Ham Raise Cable Pull-Through

~8-9 10 1-2 min Reverse Nordic Sissy Squat

~8-9 10 1-2 min Seated Calf Raise Standing Calf Raise

~8-9 10 1-2 min Decline Weighted Crunch Cable Crunch

Rest Day

~7-8 ~7-8 2-3 min Lean-Back Machine Pulldown Pull-Up

 ~8-9 10 2-3 min Chest-Supported Machine Row
Incline Chest-Supported DB Row

~8-9 10 1-2 min Rope Face Pull Reverse Pec Deck

~7 ~8-9 1-2 min Machine Shrug DB Shrug

~7 ~8-9 1-2 min DB Hammer Curl Hammer Preacher Curl

~8-9 10 1-2 min Concentration Cable Curl DB Preacher Curl
~7-8 ~7-8 3-5 min Barbell Bench Press DB Bench Press

~7-8 ~7-8 2-3 min Cable Shoulder Press Machine Shoulder Press

~8-9 10 1-2 min Bottom-Half DB Flye Low-to-High Cable Crossover

~8-9 10 1-2 min High-Cable Cuffed Lateral Raise

Lean-In DB Lateral Raise
~7-8 ~8-9 1-2 min DB Skull Crusher Katana Triceps Extension
~8-9 10 1-2 min Triceps Pressdown (Rope) DB Triceps Kickback

~8-9 10 1-2 min Swiss Ball Rollout Long-Lever Plank

~7-8 ~7-8 2-3 min Leg Press DB Walking Lunge

~8-9 10 1-2 min Lying Leg Curl Nordic Ham Curl
~7-8 ~7-8 2-3 min Smith Machine Static Lunge DB Static Lunge

~8-9 10 1-2 min Cable Hip Abduction Lateral Band Walk

~8-9 10 1-2 min Seated Calf Raise Leg Press Calf Press
Rest Day

Tracking Load and Reps

Early Set RPE Last Set RPE Rest Substitution Option 1 Substitution Option 2
Set 2 Set 3 Set 4

~7-8 ~7-8 3-5 min 45° Incline Barbell Press 45° Incline Machine Press
~7-8 ~8-9 1-2 min Cable Crossover Ladder Bottom-Half DB Flye
~7-8 ~7-8 2-3 min Wide-Grip Lat Pulldown Wide-Grip Pull-Up

~8-9 10 1-2 min High-Cable Cuffed Lateral Raise

Lean-In DB Lateral Raise
 ~7-8 ~7-8 2-3 min Pendlay Deficit Row Single-Arm DB Row

~8-9 10 1-2 min Overhead Cable Triceps ExtensionDB

(Rope)
Skull Crusher

~8-9 10 1-2 min Seated Super-Bayesian High Cable

Incline
Curl
DB Stretch Curl

~7-8 ~8-9 1-2 min Seated Leg Curl Nordic Ham Curl

~7-8 ~7-8 3-5 min DB Bulgarian Split Squat High-Bar Back Squat

~7-8 ~7-8 2-3 min Glute-Ham Raise Cable Pull-Through

~8-9 10 1-2 min Reverse Nordic Sissy Squat

~8-9 10 1-2 min Seated Calf Raise Standing Calf Raise

~8-9 10 1-2 min Decline Weighted Crunch Cable Crunch

Rest Day

~7-8 ~7-8 2-3 min Lean-Back Machine Pulldown Pull-Up

~8-9 10 2-3 min Chest-Supported Machine Row

Incline Chest-Supported DB Row

~8-9 10 1-2 min Rope Face Pull Reverse Pec Deck

~7 ~8-9 1-2 min Machine Shrug DB Shrug

~7 ~8-9 1-2 min DB Hammer Curl Hammer Preacher Curl

~8-9 10 1-2 min Concentration Cable Curl DB Preacher Curl
~7-8 ~7-8 3-5 min Barbell Bench Press DB Bench Press

~7-8 ~7-8 2-3 min Cable Shoulder Press Machine Shoulder Press

~8-9 10 1-2 min Bottom-Half DB Flye Low-to-High Cable Crossover

 ~8-9 10 1-2 min High-Cable Cuffed Lateral Raise
Lean-In DB Lateral Raise
~7-8 ~8-9 1-2 min DB Skull Crusher Katana Triceps Extension
~8-9 10 1-2 min Triceps Pressdown (Rope) DB Triceps Kickback

~8-9 10 1-2 min Swiss Ball Rollout Long-Lever Plank

~7-8 ~7-8 2-3 min Leg Press DB Walking Lunge

~8-9 10 1-2 min Lying Leg Curl Nordic Ham Curl
~7-8 ~7-8 2-3 min Smith Machine Static Lunge DB Static Lunge

~8-9 10 1-2 min Cable Hip Abduction Lateral Band Walk

~8-9 10 1-2 min Seated Calf Raise Leg Press Calf Press
Rest Day

Tracking Load and Reps

Early Set RPE Last Set RPE Rest Substitution Option 1 Substitution Option 2
Set 2 Set 3 Set 4

~7-8 ~7-8 3-5 min 45° Incline Barbell Press 45° Incline Machine Press
~7-8 ~8-9 1-2 min Cable Crossover Ladder Bottom-Half DB Flye
~7-8 ~7-8 2-3 min Wide-Grip Lat Pulldown Wide-Grip Pull-Up

~8-9 10 1-2 min High-Cable Cuffed Lateral Raise

Lean-In DB Lateral Raise

~7-8 ~7-8 2-3 min Pendlay Deficit Row Single-Arm DB Row

~8-9 10 1-2 min Overhead Cable Triceps ExtensionDB

(Rope)
Skull Crusher

~8-9 10 1-2 min Seated Super-Bayesian High Cable

Incline
Curl
DB Stretch Curl

~7-8 ~8-9 1-2 min Seated Leg Curl Nordic Ham Curl

~7-8 ~7-8 3-5 min DB Bulgarian Split Squat High-Bar Back Squat

~7-8 ~7-8 2-3 min Glute-Ham Raise Cable Pull-Through

 ~8-9 10 1-2 min Reverse Nordic Sissy Squat

~8-9 10 1-2 min Seated Calf Raise Standing Calf Raise

~8-9 10 1-2 min Decline Weighted Crunch Cable Crunch

Rest Day

~7-8 ~7-8 2-3 min Lean-Back Machine Pulldown Pull-Up

~8-9 10 2-3 min Chest-Supported Machine Row

Incline Chest-Supported DB Row

~8-9 10 1-2 min Rope Face Pull Reverse Pec Deck

~7 ~8-9 1-2 min Machine Shrug DB Shrug

~7 ~8-9 1-2 min DB Hammer Curl Hammer Preacher Curl

~8-9 10 1-2 min Concentration Cable Curl DB Preacher Curl
~7-8 ~7-8 3-5 min Barbell Bench Press DB Bench Press

~7-8 ~7-8 2-3 min Cable Shoulder Press Machine Shoulder Press

~8-9 10 1-2 min Bottom-Half DB Flye Low-to-High Cable Crossover

~8-9 10 1-2 min High-Cable Cuffed Lateral Raise

Lean-In DB Lateral Raise
~7-8 ~8-9 1-2 min DB Skull Crusher Katana Triceps Extension
~8-9 10 1-2 min Triceps Pressdown (Rope) DB Triceps Kickback

~8-9 10 1-2 min Swiss Ball Rollout Long-Lever Plank

~7-8 ~7-8 2-3 min Leg Press DB Walking Lunge

~8-9 10 1-2 min Lying Leg Curl Nordic Ham Curl
~7-8 ~7-8 2-3 min Smith Machine Static Lunge DB Static Lunge

~8-9 10 1-2 min Cable Hip Abduction Lateral Band Walk

 ~8-9 10 1-2 min Seated Calf Raise Leg Press Calf Press
Rest Day

Tracking Load and Reps

Early Set RPE Last Set RPE Rest Substitution Option 1 Substitution Option 2
Set 2 Set 3 Set 4

~7-8 ~7-8 3-5 min 45° Incline Barbell Press 45° Incline Machine Press
~7-8 ~8-9 1-2 min Cable Crossover Ladder Bottom-Half DB Flye
~7-8 ~7-8 2-3 min Wide-Grip Lat Pulldown Wide-Grip Pull-Up

~8-9 10 1-2 min High-Cable Cuffed Lateral Raise

Lean-In DB Lateral Raise

~7-8 ~7-8 2-3 min Pendlay Deficit Row Single-Arm DB Row

~8-9 10 1-2 min Overhead Cable Triceps ExtensionDB

(Rope)
Skull Crusher

~8-9 10 1-2 min Seated Super-Bayesian High Cable

Incline
Curl
DB Stretch Curl

~7-8 ~8-9 1-2 min Seated Leg Curl Nordic Ham Curl

~7-8 ~7-8 3-5 min DB Bulgarian Split Squat High-Bar Back Squat

~7-8 ~7-8 2-3 min Glute-Ham Raise Cable Pull-Through

~8-9 10 1-2 min Reverse Nordic Sissy Squat

~8-9 10 1-2 min Seated Calf Raise Standing Calf Raise

~8-9 10 1-2 min Decline Weighted Crunch Cable Crunch

Rest Day

~7-8 ~7-8 2-3 min Lean-Back Machine Pulldown Pull-Up

 ~8-9 10 2-3 min Chest-Supported Machine Row
Incline Chest-Supported DB Row

~8-9 10 1-2 min Rope Face Pull Reverse Pec Deck

~7 ~8-9 1-2 min Machine Shrug DB Shrug

~7 ~8-9 1-2 min DB Hammer Curl Hammer Preacher Curl

~8-9 10 1-2 min Concentration Cable Curl DB Preacher Curl
~7-8 ~7-8 3-5 min Barbell Bench Press DB Bench Press

~7-8 ~7-8 2-3 min Cable Shoulder Press Machine Shoulder Press

~8-9 10 1-2 min Bottom-Half DB Flye Low-to-High Cable Crossover

~8-9 10 1-2 min High-Cable Cuffed Lateral Raise

Lean-In DB Lateral Raise
~7-8 ~8-9 1-2 min DB Skull Crusher Katana Triceps Extension
~8-9 10 1-2 min Triceps Pressdown (Rope) DB Triceps Kickback

~8-9 10 1-2 min Swiss Ball Rollout Long-Lever Plank

~7-8 ~7-8 2-3 min Leg Press DB Walking Lunge

~8-9 10 1-2 min Lying Leg Curl Nordic Ham Curl
~7-8 ~7-8 2-3 min Smith Machine Static Lunge DB Static Lunge

~8-9 10 1-2 min Cable Hip Abduction Lateral Band Walk

~8-9 10 1-2 min Seated Calf Raise Leg Press Calf Press
Rest Day

Tracking Load and Reps

Early Set RPE Last Set RPE Rest Substitution Option 1 Substitution Option 2
Set 2 Set 3 Set 4

~7-8 ~7-8 3-5 min 45° Incline Barbell Press 45° Incline Machine Press
~7-8 ~8-9 1-2 min Cable Crossover Ladder Bottom-Half DB Flye
~7-8 ~7-8 2-3 min Wide-Grip Lat Pulldown Wide-Grip Pull-Up

~8-9 10 1-2 min High-Cable Cuffed Lateral Raise

Lean-In DB Lateral Raise
 ~7-8 ~7-8 2-3 min Pendlay Deficit Row Single-Arm DB Row

~8-9 10 1-2 min Overhead Cable Triceps ExtensionDB

(Rope)
Skull Crusher

~8-9 10 1-2 min Seated Super-Bayesian High Cable

Incline
Curl
DB Stretch Curl

~7-8 ~8-9 1-2 min Seated Leg Curl Nordic Ham Curl

~7-8 ~7-8 3-5 min DB Bulgarian Split Squat High-Bar Back Squat

~7-8 ~7-8 2-3 min Glute-Ham Raise Cable Pull-Through

~8-9 10 1-2 min Reverse Nordic Sissy Squat

~8-9 10 1-2 min Seated Calf Raise Standing Calf Raise

~8-9 10 1-2 min Decline Weighted Crunch Cable Crunch

Rest Day

~7-8 ~7-8 2-3 min Lean-Back Machine Pulldown Pull-Up

~8-9 10 2-3 min Chest-Supported Machine Row

Incline Chest-Supported DB Row

~8-9 10 1-2 min Rope Face Pull Reverse Pec Deck

~7 ~8-9 1-2 min Machine Shrug DB Shrug

~7 ~8-9 1-2 min DB Hammer Curl Hammer Preacher Curl

~8-9 10 1-2 min Concentration Cable Curl DB Preacher Curl
~7-8 ~7-8 3-5 min Barbell Bench Press DB Bench Press

~7-8 ~7-8 2-3 min Cable Shoulder Press Machine Shoulder Press

~8-9 10 1-2 min Bottom-Half DB Flye Low-to-High Cable Crossover

 ~8-9 10 1-2 min High-Cable Cuffed Lateral Raise
Lean-In DB Lateral Raise
~7-8 ~8-9 1-2 min DB Skull Crusher Katana Triceps Extension
~8-9 10 1-2 min Triceps Pressdown (Rope) DB Triceps Kickback

~8-9 10 1-2 min Swiss Ball Rollout Long-Lever Plank

~7-8 ~7-8 2-3 min Leg Press DB Walking Lunge

~8-9 10 1-2 min Lying Leg Curl Nordic Ham Curl
~7-8 ~7-8 2-3 min Smith Machine Static Lunge DB Static Lunge

~8-9 10 1-2 min Cable Hip Abduction Lateral Band Walk

~8-9 10 1-2 min Seated Calf Raise Leg Press Calf Press
Rest Day

Tracking Load and Reps

Early Set RPE Last Set RPE Rest Substitution Option 1 Substitution Option 2
Set 2 Set 3 Set 4

~7-8 ~7-8 3-5 min 45° Incline Barbell Press 45° Incline Machine Press
~7-8 ~8-9 1-2 min Cable Crossover Ladder Bottom-Half DB Flye
~7-8 ~7-8 2-3 min Wide-Grip Lat Pulldown Wide-Grip Pull-Up

~8-9 10 1-2 min High-Cable Cuffed Lateral Raise

Lean-In DB Lateral Raise

~7-8 ~7-8 2-3 min Pendlay Deficit Row Single-Arm DB Row

~8-9 10 1-2 min Overhead Cable Triceps ExtensionDB

(Rope)
Skull Crusher

~8-9 10 1-2 min Seated Super-Bayesian High Cable

Incline
Curl
DB Stretch Curl

~7-8 ~8-9 1-2 min Seated Leg Curl Nordic Ham Curl

~7-8 ~7-8 3-5 min DB Bulgarian Split Squat High-Bar Back Squat

~7-8 ~7-8 2-3 min Glute-Ham Raise Cable Pull-Through

 ~8-9 10 1-2 min Reverse Nordic Sissy Squat

~8-9 10 1-2 min Seated Calf Raise Standing Calf Raise

~8-9 10 1-2 min Decline Weighted Crunch Cable Crunch

Rest Day

~7-8 ~7-8 2-3 min Lean-Back Machine Pulldown Pull-Up

~8-9 10 2-3 min Chest-Supported Machine Row

Incline Chest-Supported DB Row

~8-9 10 1-2 min Rope Face Pull Reverse Pec Deck

~7 ~8-9 1-2 min Machine Shrug DB Shrug

~7 ~8-9 1-2 min DB Hammer Curl Hammer Preacher Curl

~8-9 10 1-2 min Concentration Cable Curl DB Preacher Curl
~7-8 ~7-8 3-5 min Barbell Bench Press DB Bench Press

~7-8 ~7-8 2-3 min Cable Shoulder Press Machine Shoulder Press

~8-9 10 1-2 min Bottom-Half DB Flye Low-to-High Cable Crossover

~8-9 10 1-2 min High-Cable Cuffed Lateral Raise

Lean-In DB Lateral Raise
~7-8 ~8-9 1-2 min DB Skull Crusher Katana Triceps Extension
~8-9 10 1-2 min Triceps Pressdown (Rope) DB Triceps Kickback

~8-9 10 1-2 min Swiss Ball Rollout Long-Lever Plank

~7-8 ~7-8 2-3 min Leg Press DB Walking Lunge

~8-9 10 1-2 min Lying Leg Curl Nordic Ham Curl
~7-8 ~7-8 2-3 min Smith Machine Static Lunge DB Static Lunge

~8-9 10 1-2 min Cable Hip Abduction Lateral Band Walk

 ~8-9 10 1-2 min Seated Calf Raise Leg Press Calf Press
Rest Day
 Copyright 2025 by Jeff Nippard. All rights reserved.

week). After the first week, the intensity will increase and you’ll start

ereas the Last Set is pushed closer to failure. In the first two weeks of
explanation of RPE.

out.

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

1 second pause at the bottom of each rep while maintaining tension on the
pecs
Do one set with low cable position, one set with medium-height cable position,
and one height with a high cable position. If you only have one or two sets,
choose the one or two cable positions you prefer.
1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats
pulling apart on the way down.
Focus on squeezing your lateral delt to move the weight.
Stand on a bumper plate. Focus on getting a big stretch and touch your
stomach/chest on each rep!
Optionally pause for 0.5-1 second in the stretched aspect of each rep
If you have a left-right bicep size imbalance, do these 1 arm at a time, starting
with the weaker arm. Take the weaker arm to the listed RPE. Then match the
reps with the other arm (stop once you've matched the reps, even if the RPE is
lower). If you don't have a size imbalance, do these both arms at the same
time.
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Once you are under the bar, set up your feet as you would a normal squat and
then bring them forward ~3-6 inches. This will cause you to lean back into the
bar slightly, allowing for a more upright squat, while also placing more tension
on the quads. If your heels are raising at the bottom, you may need to bring
your feet more forward. If your feet feel like they are slipping or your lower
back is rounding at the bottom, try bringing your feet back a bit.
To keep tension on the hamstrings, stop about 75% of the way to full lockout
on each rep (i.e. stay in the bottom 3/4 of the range of motion).
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.

Do these pulldowns with the handle more out in front of you, more like a cross
between pullover and a pulldown. Focus on feeling your lats working more
than the weight you're using.
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
 Brief pause at the top of the bottom of ROM. Think about pulling your
shoulders up to your ears!
Set up the cable at the lowest position. Maintain constant tension on the
biceps. Slow, controlled reps!
Smooth, controlled reps. Mind-muscle connection with the biceps.
Set up a comfortable arch, quick pause on the chest and explode up on each
rep.
Ensure that your elbows break at least 90°. Mind-muscle connection with your
delts. Smooth, controlled reps.
All reps and sets are to be performed in the bottom half of the ROM. Focus on
feeling a deep stretch in your pecs at the bottom of each rep.
Focus on squeezing your lateral delt to move the weight.

Optionally pause for 0.5-1 second in the stretched aspect of each rep
There are two ways you can do this: upright or bent over. Choose the one that
feels more comfortable for you. The main thing is that when you're in the full
squeeze, your shoulder should be positioned back behind your torso.
Perform these slowly, focus on keeping your lower back against the ground
throughout the set
Feet lower on the platform for more quad focus. Get as deep as you can
without excessive back rounding. Control the negative and do a slight pause at
the bottom of each rep.
Lean forward over the machine to get a maximum stretch in your hamstrings.
Take medium strides. Minimize contribution from the back leg
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.

Notes

1 second pause at the bottom of each rep while maintaining tension on the
pecs
Do one set with low cable position, one set with medium-height cable position,
and one height with a high cable position. If you only have one or two sets,
choose the one or two cable positions you prefer.
1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats
pulling apart on the way down.
 Focus on squeezing your lateral delt to move the weight.
Stand on a bumper plate. Focus on getting a big stretch and touch your
stomach/chest on each rep!
Optionally pause for 0.5-1 second in the stretched aspect of each rep
If you have a left-right bicep size imbalance, do these 1 arm at a time, starting
with the weaker arm. Take the weaker arm to the listed RPE. Then match the
reps with the other arm (stop once you've matched the reps, even if the RPE is
lower). If you don't have a size imbalance, do these both arms at the same
time.
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Once you are under the bar, set up your feet as you would a normal squat and
then bring them forward ~3-6 inches. This will cause you to lean back into the
bar slightly, allowing for a more upright squat, while also placing more tension
on the quads. If your heels are raising at the bottom, you may need to bring
your feet more forward. If your feet feel like they are slipping or your lower
back is rounding at the bottom, try bringing your feet back a bit.
To keep tension on the hamstrings, stop about 75% of the way to full lockout
on each rep (i.e. stay in the bottom 3/4 of the range of motion).
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.

Do these pulldowns with the handle more out in front of you, more like a cross
between pullover and a pulldown. Focus on feeling your lats working more
than the weight you're using.
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Brief pause at the top of the bottom of ROM. Think about pulling your
shoulders up to your ears!
Set up the cable at the lowest position. Maintain constant tension on the
biceps. Slow, controlled reps!
Smooth, controlled reps. Mind-muscle connection with the biceps.
Set up a comfortable arch, quick pause on the chest and explode up on each
rep.
Ensure that your elbows break at least 90°. Mind-muscle connection with your
delts. Smooth, controlled reps.
All reps and sets are to be performed in the bottom half of the ROM. Focus on
feeling a deep stretch in your pecs at the bottom of each rep.
Focus on squeezing your lateral delt to move the weight.

Optionally pause for 0.5-1 second in the stretched aspect of each rep
There are two ways you can do this: upright or bent over. Choose the one that
feels more comfortable for you. The main thing is that when you're in the full
squeeze, your shoulder should be positioned back behind your torso.
Perform these slowly, focus on keeping your lower back against the ground
throughout the set
Feet lower on the platform for more quad focus. Get as deep as you can
without excessive back rounding. Control the negative and do a slight pause at
the bottom of each rep.
Lean forward over the machine to get a maximum stretch in your hamstrings.
Take medium strides. Minimize contribution from the back leg
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.

Notes

1 second pause at the bottom of each rep while maintaining tension on the
pecs
Do one set with low cable position, one set with medium-height cable position,
and one height with a high cable position. If you only have one or two sets,
choose the one or two cable positions you prefer.
1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats
pulling apart on the way down.
Focus on squeezing your lateral delt to move the weight.
Stand on a bumper plate. Focus on getting a big stretch and touch your
stomach/chest on each rep!
Optionally pause for 0.5-1 second in the stretched aspect of each rep
 If you have a left-right bicep size imbalance, do these 1 arm at a time, starting
with the weaker arm. Take the weaker arm to the listed RPE. Then match the
reps with the other arm (stop once you've matched the reps, even if the RPE is
lower). If you don't have a size imbalance, do these both arms at the same
time.
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Once you are under the bar, set up your feet as you would a normal squat and
then bring them forward ~3-6 inches. This will cause you to lean back into the
bar slightly, allowing for a more upright squat, while also placing more tension
on the quads. If your heels are raising at the bottom, you may need to bring
your feet more forward. If your feet feel like they are slipping or your lower
back is rounding at the bottom, try bringing your feet back a bit.
To keep tension on the hamstrings, stop about 75% of the way to full lockout
on each rep (i.e. stay in the bottom 3/4 of the range of motion).
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.

Do these pulldowns with the handle more out in front of you, more like a cross
between pullover and a pulldown. Focus on feeling your lats working more
than the weight you're using.
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Brief pause at the top of the bottom of ROM. Think about pulling your
shoulders up to your ears!
Set up the cable at the lowest position. Maintain constant tension on the
biceps. Slow, controlled reps!
Smooth, controlled reps. Mind-muscle connection with the biceps.
Set up a comfortable arch, quick pause on the chest and explode up on each
rep.
Ensure that your elbows break at least 90°. Mind-muscle connection with your
delts. Smooth, controlled reps.
All reps and sets are to be performed in the bottom half of the ROM. Focus on
feeling a deep stretch in your pecs at the bottom of each rep.
 Focus on squeezing your lateral delt to move the weight.

Optionally pause for 0.5-1 second in the stretched aspect of each rep
There are two ways you can do this: upright or bent over. Choose the one that
feels more comfortable for you. The main thing is that when you're in the full
squeeze, your shoulder should be positioned back behind your torso.
Perform these slowly, focus on keeping your lower back against the ground
throughout the set
Feet lower on the platform for more quad focus. Get as deep as you can
without excessive back rounding. Control the negative and do a slight pause at
the bottom of each rep.
Lean forward over the machine to get a maximum stretch in your hamstrings.
Take medium strides. Minimize contribution from the back leg
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.

Notes

1 second pause at the bottom of each rep while maintaining tension on the
pecs
Do one set with low cable position, one set with medium-height cable position,
and one height with a high cable position. If you only have one or two sets,
choose the one or two cable positions you prefer.
1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats
pulling apart on the way down.
Focus on squeezing your lateral delt to move the weight.
Stand on a bumper plate. Focus on getting a big stretch and touch your
stomach/chest on each rep!
Optionally pause for 0.5-1 second in the stretched aspect of each rep
If you have a left-right bicep size imbalance, do these 1 arm at a time, starting
with the weaker arm. Take the weaker arm to the listed RPE. Then match the
reps with the other arm (stop once you've matched the reps, even if the RPE is
lower). If you don't have a size imbalance, do these both arms at the same
time.
 Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Once you are under the bar, set up your feet as you would a normal squat and
then bring them forward ~3-6 inches. This will cause you to lean back into the
bar slightly, allowing for a more upright squat, while also placing more tension
on the quads. If your heels are raising at the bottom, you may need to bring
your feet more forward. If your feet feel like they are slipping or your lower
back is rounding at the bottom, try bringing your feet back a bit.
To keep tension on the hamstrings, stop about 75% of the way to full lockout
on each rep (i.e. stay in the bottom 3/4 of the range of motion).
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.

Do these pulldowns with the handle more out in front of you, more like a cross
between pullover and a pulldown. Focus on feeling your lats working more
than the weight you're using.
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Brief pause at the top of the bottom of ROM. Think about pulling your
shoulders up to your ears!
Set up the cable at the lowest position. Maintain constant tension on the
biceps. Slow, controlled reps!
Smooth, controlled reps. Mind-muscle connection with the biceps.
Set up a comfortable arch, quick pause on the chest and explode up on each
rep.
Ensure that your elbows break at least 90°. Mind-muscle connection with your
delts. Smooth, controlled reps.
All reps and sets are to be performed in the bottom half of the ROM. Focus on
feeling a deep stretch in your pecs at the bottom of each rep.
Focus on squeezing your lateral delt to move the weight.

Optionally pause for 0.5-1 second in the stretched aspect of each rep
There are two ways you can do this: upright or bent over. Choose the one that
feels more comfortable for you. The main thing is that when you're in the full
squeeze, your shoulder should be positioned back behind your torso.
Perform these slowly, focus on keeping your lower back against the ground
throughout the set
Feet lower on the platform for more quad focus. Get as deep as you can
without excessive back rounding. Control the negative and do a slight pause at
the bottom of each rep.
Lean forward over the machine to get a maximum stretch in your hamstrings.
Take medium strides. Minimize contribution from the back leg
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.

Notes

1 second pause at the bottom of each rep while maintaining tension on the
pecs
Do one set with low cable position, one set with medium-height cable position,
and one height with a high cable position. If you only have one or two sets,
choose the one or two cable positions you prefer.
1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats
pulling apart on the way down.
Focus on squeezing your lateral delt to move the weight.
Stand on a bumper plate. Focus on getting a big stretch and touch your
stomach/chest on each rep!
Optionally pause for 0.5-1 second in the stretched aspect of each rep
If you have a left-right bicep size imbalance, do these 1 arm at a time, starting
with the weaker arm. Take the weaker arm to the listed RPE. Then match the
reps with the other arm (stop once you've matched the reps, even if the RPE is
lower). If you don't have a size imbalance, do these both arms at the same
time.
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Once you are under the bar, set up your feet as you would a normal squat and
then bring them forward ~3-6 inches. This will cause you to lean back into the
bar slightly, allowing for a more upright squat, while also placing more tension
on the quads. If your heels are raising at the bottom, you may need to bring
your feet more forward. If your feet feel like they are slipping or your lower
back is rounding at the bottom, try bringing your feet back a bit.
To keep tension on the hamstrings, stop about 75% of the way to full lockout
on each rep (i.e. stay in the bottom 3/4 of the range of motion).
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.

Do these pulldowns with the handle more out in front of you, more like a cross
between pullover and a pulldown. Focus on feeling your lats working more
than the weight you're using.
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Brief pause at the top of the bottom of ROM. Think about pulling your
shoulders up to your ears!
Set up the cable at the lowest position. Maintain constant tension on the
biceps. Slow, controlled reps!
Smooth, controlled reps. Mind-muscle connection with the biceps.
Set up a comfortable arch, quick pause on the chest and explode up on each
rep.
Ensure that your elbows break at least 90°. Mind-muscle connection with your
delts. Smooth, controlled reps.
All reps and sets are to be performed in the bottom half of the ROM. Focus on
feeling a deep stretch in your pecs at the bottom of each rep.
Focus on squeezing your lateral delt to move the weight.

Optionally pause for 0.5-1 second in the stretched aspect of each rep
There are two ways you can do this: upright or bent over. Choose the one that
feels more comfortable for you. The main thing is that when you're in the full
squeeze, your shoulder should be positioned back behind your torso.
 Perform these slowly, focus on keeping your lower back against the ground
throughout the set
Feet lower on the platform for more quad focus. Get as deep as you can
without excessive back rounding. Control the negative and do a slight pause at
the bottom of each rep.
Lean forward over the machine to get a maximum stretch in your hamstrings.
Take medium strides. Minimize contribution from the back leg
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.

Notes

1 second pause at the bottom of each rep while maintaining tension on the
pecs
Focus on bringing your elbows together - not your hands
Lean back by ~15° and drive your elbows down as you squeeze your shoulder
blades together. This should feel like a mix of lats and mid-traps.
Focus on squeezing your lateral delt to move the weight.
Focus on squeezing your shoulder blades together, keeping your elbows at a
~45° angle
Optionally pause for 0.5-1 second in the stretched aspect of each rep
If you have a left-right bicep size imbalance, do these 1 arm at a time, starting
with the weaker arm. Take the weaker arm to the listed RPE. Then match the
reps with the other arm (stop once you've matched the reps, even if the RPE is
lower). If you don't have a size imbalance, do these both arms at the same
time.
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Elevate your front foot on a small box. Minimize contribution from your back
leg.
Squeeze your glutes hard at the top of each rep. Slow controlled reps on the
way down, followed by an explosive positive.
 Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.

Initiate the pulldown with a straight up posture. As you pull the bar down, lean
back by about 15-30° to get the mid-back more involved. Softly touch the bar
to your chest on every rep and, even though you're leaning back, still control
the weight!
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Shrug up and in. Think about shrugging "up to your ears." 1-2 second pause in
the squeeze (at the top) of each rep, then another 1-2 second pause in the
stretch (at the bottom) of each rep.
Squeeze the rope hard as you curl the weight up. Smooth, controlled reps.
Smooth, controlled reps. Mind-muscle connection with the biceps.
1 second pause at the bottom of each rep while maintaining tension on the
pecs
Ensure that your elbows break at least 90°. Mind-muscle connection with your
delts. Smooth, controlled reps.
All reps and sets are to be performed in the bottom half of the ROM. Focus on
feeling a deep stretch in your pecs at the bottom of each rep.
Focus on squeezing your lateral delt to move the weight.
Optionally pause for 0.5-1 second in the stretched aspect of each rep
Focus on squeezing your triceps to move the weight
Don't just bend at your hips, use your abs to lower yourself down under control
and pull yourself back up. If you don't have the core strength to get all the way
extended at the bottom, try to progressively increase the ROM week to week.
Use a controlled negative (don't free fall) and then explode on the positive.
Lean forward over the machine to get a maximum stretch in your hamstrings.
Take medium strides. Minimize contribution from the back leg
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.

Notes

1 second pause at the bottom of each rep while maintaining tension on the
pecs
Focus on bringing your elbows together - not your hands
Lean back by ~15° and drive your elbows down as you squeeze your shoulder
blades together. This should feel like a mix of lats and mid-traps.
Focus on squeezing your lateral delt to move the weight.
Focus on squeezing your shoulder blades together, keeping your elbows at a
~45° angle
Optionally pause for 0.5-1 second in the stretched aspect of each rep
If you have a left-right bicep size imbalance, do these 1 arm at a time, starting
with the weaker arm. Take the weaker arm to the listed RPE. Then match the
reps with the other arm (stop once you've matched the reps, even if the RPE is
lower). If you don't have a size imbalance, do these both arms at the same
time.
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Elevate your front foot on a small box. Minimize contribution from your back
leg.
Squeeze your glutes hard at the top of each rep. Slow controlled reps on the
way down, followed by an explosive positive.
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.

Initiate the pulldown with a straight up posture. As you pull the bar down, lean
back by about 15-30° to get the mid-back more involved. Softly touch the bar
to your chest on every rep and, even though you're leaning back, still control
the weight!
 Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Shrug up and in. Think about shrugging "up to your ears." 1-2 second pause in
the squeeze (at the top) of each rep, then another 1-2 second pause in the
stretch (at the bottom) of each rep.
Squeeze the rope hard as you curl the weight up. Smooth, controlled reps.
Smooth, controlled reps. Mind-muscle connection with the biceps.
1 second pause at the bottom of each rep while maintaining tension on the
pecs
Ensure that your elbows break at least 90°. Mind-muscle connection with your
delts. Smooth, controlled reps.
All reps and sets are to be performed in the bottom half of the ROM. Focus on
feeling a deep stretch in your pecs at the bottom of each rep.
Focus on squeezing your lateral delt to move the weight.
Optionally pause for 0.5-1 second in the stretched aspect of each rep
Focus on squeezing your triceps to move the weight
Don't just bend at your hips, use your abs to lower yourself down under control
and pull yourself back up. If you don't have the core strength to get all the way
extended at the bottom, try to progressively increase the ROM week to week.
Use a controlled negative (don't free fall) and then explode on the positive.
Lean forward over the machine to get a maximum stretch in your hamstrings.
Take medium strides. Minimize contribution from the back leg
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.

Notes

1 second pause at the bottom of each rep while maintaining tension on the
pecs
Focus on bringing your elbows together - not your hands
Lean back by ~15° and drive your elbows down as you squeeze your shoulder
blades together. This should feel like a mix of lats and mid-traps.
Focus on squeezing your lateral delt to move the weight.
Focus on squeezing your shoulder blades together, keeping your elbows at a
~45° angle
Optionally pause for 0.5-1 second in the stretched aspect of each rep
If you have a left-right bicep size imbalance, do these 1 arm at a time, starting
with the weaker arm. Take the weaker arm to the listed RPE. Then match the
reps with the other arm (stop once you've matched the reps, even if the RPE is
lower). If you don't have a size imbalance, do these both arms at the same
time.
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Elevate your front foot on a small box. Minimize contribution from your back
leg.
Squeeze your glutes hard at the top of each rep. Slow controlled reps on the
way down, followed by an explosive positive.
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.

Initiate the pulldown with a straight up posture. As you pull the bar down, lean
back by about 15-30° to get the mid-back more involved. Softly touch the bar
to your chest on every rep and, even though you're leaning back, still control
the weight!
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Shrug up and in. Think about shrugging "up to your ears." 1-2 second pause in
the squeeze (at the top) of each rep, then another 1-2 second pause in the
stretch (at the bottom) of each rep.
Squeeze the rope hard as you curl the weight up. Smooth, controlled reps.
Smooth, controlled reps. Mind-muscle connection with the biceps.
1 second pause at the bottom of each rep while maintaining tension on the
pecs
Ensure that your elbows break at least 90°. Mind-muscle connection with your
delts. Smooth, controlled reps.
All reps and sets are to be performed in the bottom half of the ROM. Focus on
feeling a deep stretch in your pecs at the bottom of each rep.
 Focus on squeezing your lateral delt to move the weight.
Optionally pause for 0.5-1 second in the stretched aspect of each rep
Focus on squeezing your triceps to move the weight
Don't just bend at your hips, use your abs to lower yourself down under control
and pull yourself back up. If you don't have the core strength to get all the way
extended at the bottom, try to progressively increase the ROM week to week.
Use a controlled negative (don't free fall) and then explode on the positive.
Lean forward over the machine to get a maximum stretch in your hamstrings.
Take medium strides. Minimize contribution from the back leg
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.

Notes

1 second pause at the bottom of each rep while maintaining tension on the
pecs
Focus on bringing your elbows together - not your hands
Lean back by ~15° and drive your elbows down as you squeeze your shoulder
blades together. This should feel like a mix of lats and mid-traps.
Focus on squeezing your lateral delt to move the weight.
Focus on squeezing your shoulder blades together, keeping your elbows at a
~45° angle
Optionally pause for 0.5-1 second in the stretched aspect of each rep
If you have a left-right bicep size imbalance, do these 1 arm at a time, starting
with the weaker arm. Take the weaker arm to the listed RPE. Then match the
reps with the other arm (stop once you've matched the reps, even if the RPE is
lower). If you don't have a size imbalance, do these both arms at the same
time.
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Elevate your front foot on a small box. Minimize contribution from your back
leg.
Squeeze your glutes hard at the top of each rep. Slow controlled reps on the
way down, followed by an explosive positive.
 Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.

Initiate the pulldown with a straight up posture. As you pull the bar down, lean
back by about 15-30° to get the mid-back more involved. Softly touch the bar
to your chest on every rep and, even though you're leaning back, still control
the weight!
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Shrug up and in. Think about shrugging "up to your ears." 1-2 second pause in
the squeeze (at the top) of each rep, then another 1-2 second pause in the
stretch (at the bottom) of each rep.
Squeeze the rope hard as you curl the weight up. Smooth, controlled reps.
Smooth, controlled reps. Mind-muscle connection with the biceps.
1 second pause at the bottom of each rep while maintaining tension on the
pecs
Ensure that your elbows break at least 90°. Mind-muscle connection with your
delts. Smooth, controlled reps.
All reps and sets are to be performed in the bottom half of the ROM. Focus on
feeling a deep stretch in your pecs at the bottom of each rep.
Focus on squeezing your lateral delt to move the weight.
Optionally pause for 0.5-1 second in the stretched aspect of each rep
Focus on squeezing your triceps to move the weight
Don't just bend at your hips, use your abs to lower yourself down under control
and pull yourself back up. If you don't have the core strength to get all the way
extended at the bottom, try to progressively increase the ROM week to week.
Use a controlled negative (don't free fall) and then explode on the positive.
Lean forward over the machine to get a maximum stretch in your hamstrings.
Take medium strides. Minimize contribution from the back leg
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.

Notes

1 second pause at the bottom of each rep while maintaining tension on the
pecs
Focus on bringing your elbows together - not your hands
Lean back by ~15° and drive your elbows down as you squeeze your shoulder
blades together. This should feel like a mix of lats and mid-traps.
Focus on squeezing your lateral delt to move the weight.
Focus on squeezing your shoulder blades together, keeping your elbows at a
~45° angle
Optionally pause for 0.5-1 second in the stretched aspect of each rep
If you have a left-right bicep size imbalance, do these 1 arm at a time, starting
with the weaker arm. Take the weaker arm to the listed RPE. Then match the
reps with the other arm (stop once you've matched the reps, even if the RPE is
lower). If you don't have a size imbalance, do these both arms at the same
time.
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Elevate your front foot on a small box. Minimize contribution from your back
leg.
Squeeze your glutes hard at the top of each rep. Slow controlled reps on the
way down, followed by an explosive positive.
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.

Initiate the pulldown with a straight up posture. As you pull the bar down, lean
back by about 15-30° to get the mid-back more involved. Softly touch the bar
to your chest on every rep and, even though you're leaning back, still control
the weight!
 Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Shrug up and in. Think about shrugging "up to your ears." 1-2 second pause in
the squeeze (at the top) of each rep, then another 1-2 second pause in the
stretch (at the bottom) of each rep.
Squeeze the rope hard as you curl the weight up. Smooth, controlled reps.
Smooth, controlled reps. Mind-muscle connection with the biceps.
1 second pause at the bottom of each rep while maintaining tension on the
pecs
Ensure that your elbows break at least 90°. Mind-muscle connection with your
delts. Smooth, controlled reps.
All reps and sets are to be performed in the bottom half of the ROM. Focus on
feeling a deep stretch in your pecs at the bottom of each rep.
Focus on squeezing your lateral delt to move the weight.
Optionally pause for 0.5-1 second in the stretched aspect of each rep
Focus on squeezing your triceps to move the weight
Don't just bend at your hips, use your abs to lower yourself down under control
and pull yourself back up. If you don't have the core strength to get all the way
extended at the bottom, try to progressively increase the ROM week to week.
Use a controlled negative (don't free fall) and then explode on the positive.
Lean forward over the machine to get a maximum stretch in your hamstrings.
Take medium strides. Minimize contribution from the back leg
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.

Notes

1 second pause at the bottom of each rep while maintaining tension on the
pecs
Focus on bringing your elbows together - not your hands
Lean back by ~15° and drive your elbows down as you squeeze your shoulder
blades together. This should feel like a mix of lats and mid-traps.
Focus on squeezing your lateral delt to move the weight.
Focus on squeezing your shoulder blades together, keeping your elbows at a
~45° angle
Optionally pause for 0.5-1 second in the stretched aspect of each rep
If you have a left-right bicep size imbalance, do these 1 arm at a time, starting
with the weaker arm. Take the weaker arm to the listed RPE. Then match the
reps with the other arm (stop once you've matched the reps, even if the RPE is
lower). If you don't have a size imbalance, do these both arms at the same
time.
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Elevate your front foot on a small box. Minimize contribution from your back
leg.
Squeeze your glutes hard at the top of each rep. Slow controlled reps on the
way down, followed by an explosive positive.
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.

Initiate the pulldown with a straight up posture. As you pull the bar down, lean
back by about 15-30° to get the mid-back more involved. Softly touch the bar
to your chest on every rep and, even though you're leaning back, still control
the weight!
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Shrug up and in. Think about shrugging "up to your ears." 1-2 second pause in
the squeeze (at the top) of each rep, then another 1-2 second pause in the
stretch (at the bottom) of each rep.
Squeeze the rope hard as you curl the weight up. Smooth, controlled reps.
Smooth, controlled reps. Mind-muscle connection with the biceps.
1 second pause at the bottom of each rep while maintaining tension on the
pecs
Ensure that your elbows break at least 90°. Mind-muscle connection with your
delts. Smooth, controlled reps.
All reps and sets are to be performed in the bottom half of the ROM. Focus on
feeling a deep stretch in your pecs at the bottom of each rep.
 Focus on squeezing your lateral delt to move the weight.
Optionally pause for 0.5-1 second in the stretched aspect of each rep
Focus on squeezing your triceps to move the weight
Don't just bend at your hips, use your abs to lower yourself down under control
and pull yourself back up. If you don't have the core strength to get all the way
extended at the bottom, try to progressively increase the ROM week to week.
Use a controlled negative (don't free fall) and then explode on the positive.
Lean forward over the machine to get a maximum stretch in your hamstrings.
Take medium strides. Minimize contribution from the back leg
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.

Notes

1 second pause at the bottom of each rep while maintaining tension on the
pecs
Focus on bringing your elbows together - not your hands
Lean back by ~15° and drive your elbows down as you squeeze your shoulder
blades together. This should feel like a mix of lats and mid-traps.
Focus on squeezing your lateral delt to move the weight.
Focus on squeezing your shoulder blades together, keeping your elbows at a
~45° angle
Optionally pause for 0.5-1 second in the stretched aspect of each rep
If you have a left-right bicep size imbalance, do these 1 arm at a time, starting
with the weaker arm. Take the weaker arm to the listed RPE. Then match the
reps with the other arm (stop once you've matched the reps, even if the RPE is
lower). If you don't have a size imbalance, do these both arms at the same
time.
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Elevate your front foot on a small box. Minimize contribution from your back
leg.
Squeeze your glutes hard at the top of each rep. Slow controlled reps on the
way down, followed by an explosive positive.
 Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.

Initiate the pulldown with a straight up posture. As you pull the bar down, lean
back by about 15-30° to get the mid-back more involved. Softly touch the bar
to your chest on every rep and, even though you're leaning back, still control
the weight!
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Shrug up and in. Think about shrugging "up to your ears." 1-2 second pause in
the squeeze (at the top) of each rep, then another 1-2 second pause in the
stretch (at the bottom) of each rep.
Squeeze the rope hard as you curl the weight up. Smooth, controlled reps.
Smooth, controlled reps. Mind-muscle connection with the biceps.
1 second pause at the bottom of each rep while maintaining tension on the
pecs
Ensure that your elbows break at least 90°. Mind-muscle connection with your
delts. Smooth, controlled reps.
All reps and sets are to be performed in the bottom half of the ROM. Focus on
feeling a deep stretch in your pecs at the bottom of each rep.
Focus on squeezing your lateral delt to move the weight.
Optionally pause for 0.5-1 second in the stretched aspect of each rep
Focus on squeezing your triceps to move the weight
Don't just bend at your hips, use your abs to lower yourself down under control
and pull yourself back up. If you don't have the core strength to get all the way
extended at the bottom, try to progressively increase the ROM week to week.
Use a controlled negative (don't free fall) and then explode on the positive.
Lean forward over the machine to get a maximum stretch in your hamstrings.
Take medium strides. Minimize contribution from the back leg
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.