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

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

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

INCLINE DB PRESS 2 2 8-10 8-9 ~2 MINS

SEATED HAMSTRING CURL 1 1 10-12 10 ~1.5MINS

FULL BODY

T-BAR ROW 1 2 10-12 9-10 ~1.5MINS

12-15
DB BICEP CURL 1 1 10 ~1.5MINS
(dropset)

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

12-15
CABLE CRUNCH 0 1 10 ~1.5MINS
(dropset)

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

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 PRESS 1 2 10-12 9-10 ~2 MINS

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

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

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

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

LOWER BODY
LOWER BODY LEG EXTENSION 1 1
10-12
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 SQUAT LEG PRESS

MACHINE SQUAT LEG PRESS

INCLINE SMITH MACHINE

INCLINE MACHINE PRESS
PRESS

NORDIC HAM CURL LYING LEG CURL

CHEST-SUPPORTED MACHINE
HELMS DB ROW
ROW

EZ BAR CURL CABLE EZ CURL

CABLE LATERAL RAISE MACHINE LATERAL RAISE

MACHINE CRUNCH PLATE-WEIGHTED CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION OPTION 1 SUBSTITUTION OPTION 2

MACHINE CHEST PRESS WEIGHTED DIP

MACHINE CHEST PRESS WEIGHTED DIP

2-GRIP PULL-UP MACHINE PULLDOWN

MACHINE SHOULDER PRESS STANDING DB ARNOLD PRESS

INCLINE CHEST SUPPORTED CHEST-SUPPORTED T-BAR

DB ROW ROW

OVERHEAD CABLE TRICEPS

DB FRENCH PRESS
EXTENSION
DB CURL CABLE EZ CURL
SUGGESTED 1-2 REST DAYS
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.
Drop the weight back and focus on controlling the negative. Smooth and
consistent rep tempo.

Sink the dumbbells as low as you comfortably can.

Do seated if available. Otherwise do. Lying Leg Curl or Nordic Ham Curl.

Squeeze your shoulder blades at the top, control the weight.

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

additional 12-15 reps. Palms start neutral at the bottom and supinate
(palms up) as you curl. Do both arms at the same time.

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.

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

additional 12-15 reps. Round your back as you crunch.

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

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

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

INCLINE DB PRESS 2 2 8-10 8-9

SEATED HAMSTRING CURL 1 1 10-12 10

FULL BODY

T-BAR ROW 1 2 10-12 9-10

12-15
DB BICEP CURL 1 1 10
(dropset)

12-15
DB LATERAL RAISE 1 1 10
(dropset)

12-15
CABLE CRUNCH 0 1 10
(dropset)

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

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

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

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

UPPER BODY

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

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

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

A2: EZ BAR CURL 1 2 12-15 10

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

ROMANIAN DEADLIFT 2 2 10-12 8-9

LEG PRESS 2 3 10-12 8-9

LOWER BODY
LOWER BODY LEG EXTENSION 1 1
10-12
9-10
(dropset)

A1: SEATED CALF RAISE 1 2 12-15 10

A2: CABLE CRUNCH 1 2 12-15 10

SUGGEST
 REST SUBSTITUTION OPTION 1 SUBSTITUTION OPTION 2

~3 MINS MACHINE SQUAT LEG PRESS

~3 MINS MACHINE SQUAT LEG PRESS

~2 MINS INCLINE MACHINE PRESS INCLINE SMITH MACHINE PRESS

~1.5MINS NORDIC HAM CURL LYING LEG CURL

CHEST-SUPPORTED MACHINE
~1.5MINS HELMS DB ROW
ROW

~1.5MINS EZ BAR CURL CABLE EZ CURL

~1.5MINS CABLE LATERAL RAISE MACHINE LATERAL RAISE

~1.5MINS MACHINE CRUNCH PLATE-WEIGHTED CRUNCH

SUGGESTED 1-2 REST DAYS

REST SUBSTITUTION OPTION 1 SUBSTITUTION OPTION 2

~3 MINS MACHINE CHEST PRESS WEIGHTED DIP

~3 MINS MACHINE CHEST PRESS WEIGHTED DIP

~2 MINS 2-GRIP PULL-UP MACHINE PULLDOWN

~2 MINS MACHINE SHOULDER PRESS STANDING DB ARNOLD PRESS

INCLINE CHEST SUPPORTED

~2 MINS CHEST-SUPPORTED T-BAR ROW
DB ROW

OVERHEAD CABLE TRICEPS

0 MINS DB FRENCH PRESS
EXTENSION
~1.5MINS DB CURL CABLE EZ CURL
SUGGESTED 1-2 REST DAYS
REST SUBSTITUTION OPTION 1 SUBSTITUTION OPTION 2

~2 MINS DB ROMANIAN DEADLIFT 45' HYPEREXTENSION

~2 MINS GOBLET SQUAT DB WALKING LUNGE

~1.5MINS DB STEP UP GOBLET SQUAT

0 MINS STANDING CALF RAISE LEG PRESS TOE PRESS

~1.5MINS MACHINE CRUNCH PLATE-WEIGHTED CRUNCH

SUGGESTED 1-2 REST DAYS
 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.

Sink the dumbbells as low as you comfortably can.

Do seated if available. Otherwise do. Lying Leg Curl or Nordic Ham Curl.

Squeeze your shoulder blades at the top, control the weight.

Dropset: perform 12-15 reps, drop the weight by ~50%, perform an additional 12-15
reps. Palms start neutral at the bottom and supinate (palms up) as you curl. Do both
arms at the same time.

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.
Dropset: perform 12-15 reps, drop the weight by ~50%, perform an additional 12-15
reps. Round your back as you crunch.

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
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 WORKIN
WEEK 3 EXERCISE REPS LOAD RPE REST
UP SETS G 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

INCLINE DB PRESS 2 2 8-10 8-9 ~2 MINS

SEATED HAMSTRING CURL 1 1 10-12 10 ~1.5MINS

FULL BODY

T-BAR ROW 1 2 10-12 9-10 ~1.5MINS

12-15
DB BICEP CURL 1 1 10 ~1.5MINS
(dropset)

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

12-15
CABLE CRUNCH 0 1 10 ~1.5MINS
(dropset)

SUGGESTED 1-2 R
WARM WORKIN
WEEK 3 EXERCISE REPS LOAD RPE REST
UP SETS G 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 PRESS 1 2 10-12 9-10 ~2 MINS

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

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

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

SUGGESTED 1-2 R
WARM WORKIN
WEEK 3 EXERCISE REPS LOAD RPE REST
UP SETS G SETS

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

ER BODY
LOWER BODY LEG PRESS 2 3 10-12 8-9 ~2 MINS

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
SUBSTITUTION OPTION 1
OPTION 2

MACHINE SQUAT LEG PRESS

MACHINE SQUAT LEG PRESS

INCLINE SMITH
INCLINE MACHINE PRESS
MACHINE PRESS
NORDIC HAM CURL LYING LEG CURL

CHEST-SUPPORTED
HELMS DB ROW
MACHINE ROW

EZ BAR CURL CABLE EZ CURL

MACHINE LATERAL
CABLE LATERAL RAISE
RAISE

PLATE-WEIGHTED
MACHINE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
SUBSTITUTION OPTION 1
OPTION 2

MACHINE CHEST PRESS WEIGHTED DIP

MACHINE CHEST PRESS WEIGHTED DIP

MACHINE
2-GRIP PULL-UP
PULLDOWN
STANDING DB
MACHINE SHOULDER PRESS
ARNOLD PRESS

INCLINE CHEST SUPPORTED CHEST-SUPPORTED

DB ROW T-BAR ROW

OVERHEAD CABLE TRICEPS

DB FRENCH PRESS
EXTENSION
DB CURL CABLE EZ CURL
SUGGESTED 1-2 REST DAYS
SUBSTITUTION
SUBSTITUTION OPTION 1
OPTION 2
45'
DB ROMANIAN DEADLIFT
HYPEREXTENSION
 DB WALKING
GOBLET SQUAT
LUNGE

DB STEP UP GOBLET SQUAT

LEG PRESS TOE

STANDING CALF RAISE
PRESS
PLATE-WEIGHTED
MACHINE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

 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.

Sink the dumbbells as low as you comfortably can.

Do seated if available. Otherwise do. Lying Leg Curl or Nordic Ham Curl.

Squeeze your shoulder blades at the top, control the weight.

Dropset: perform 12-15 reps, drop the weight by ~50%, perform an additional 12-15
reps. Palms start neutral at the bottom and supinate (palms up) as you curl. Do both
arms at the same time.

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.
Dropset: perform 12-15 reps, drop the weight by ~50%, perform an additional 12-15
reps. Round your back as you crunch.

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.
S

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.

S
 WARM WORKIN
WEEK 4 EXERCISE REPS LOAD RPE REST
UP SETS G 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

INCLINE DB PRESS 2 2 8-10 8-9 ~2 MINS

SEATED HAMSTRING CURL 1 1 10-12 10 ~1.5MINS

FULL BODY

T-BAR ROW 1 2 10-12 9-10 ~1.5MINS

12-15
DB BICEP CURL 1 1 10 ~1.5MINS
(dropset)

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

12-15
CABLE CRUNCH 0 1 10 ~1.5MINS
(dropset)

SUGGESTED 1-2 RES

WARM WORKIN
WEEK 4 EXERCISE REPS LOAD RPE REST
UP SETS G 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 PRESS 1 2 10-12 9-10 ~2 MINS

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

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

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

SUGGESTED 1-2 RES
WARM WORKIN
WEEK 4 EXERCISE REPS LOAD RPE REST
UP SETS G SETS

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

ER BODY
LOWER BODY LEG PRESS 2 3 10-12 8-9 ~2 MINS

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 RES

 SUBSTITUTION
SUBSTITUTION OPTION 1
OPTION 2

MACHINE SQUAT LEG PRESS

MACHINE SQUAT LEG PRESS

INCLINE SMITH
INCLINE MACHINE PRESS
MACHINE PRESS
NORDIC HAM CURL LYING LEG CURL

CHEST-SUPPORTED
HELMS DB ROW
MACHINE ROW

EZ BAR CURL CABLE EZ CURL

MACHINE LATERAL
CABLE LATERAL RAISE
RAISE

PLATE-WEIGHTED
MACHINE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
SUBSTITUTION OPTION 1
OPTION 2

MACHINE CHEST PRESS WEIGHTED DIP

MACHINE CHEST PRESS WEIGHTED DIP

MACHINE
2-GRIP PULL-UP
PULLDOWN
STANDING DB
MACHINE SHOULDER PRESS
ARNOLD PRESS

INCLINE CHEST SUPPORTED CHEST-SUPPORTED

DB ROW T-BAR ROW

OVERHEAD CABLE TRICEPS

DB FRENCH PRESS
EXTENSION
DB CURL CABLE EZ CURL
SUGGESTED 1-2 REST DAYS
SUBSTITUTION
SUBSTITUTION OPTION 1
OPTION 2
45'
DB ROMANIAN DEADLIFT
HYPEREXTENSION
 DB WALKING
GOBLET SQUAT
LUNGE

DB STEP UP GOBLET SQUAT

LEG PRESS TOE

STANDING CALF RAISE
PRESS
PLATE-WEIGHTED
MACHINE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

 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.

Sink the dumbbells as low as you comfortably can.

Do seated if available. Otherwise do. Lying Leg Curl or Nordic Ham Curl.

Squeeze your shoulder blades at the top, control the weight.

Dropset: perform 12-15 reps, drop the weight by ~50%, perform an additional
12-15 reps. Palms start neutral at the bottom and supinate (palms up) as you
curl. Do both arms at the same time.

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.
Dropset: perform 12-15 reps, drop the weight by ~50%, perform an additional
12-15 reps. Round your back as you crunch.

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

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 WORKIN
WEEK 5 EXERCISE REPS LOAD RPE REST
UP SETS G SETS

INCLINE MACHINE PRESS 1-2 2 8-10 9-10 ~2 MINS

SINGLE-LEG LEG PRESS

2-3 1 6-8 per leg 8-9 ~3 MINS
(HEAVY)
SINGLE-LEG LEG PRESS
0 1 8-10 per leg 8-9 ~3 MINS
(BACK OFF)

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

FULL BODY

GLUTE-HAM RAISE 1 1 10-12 10 ~1.5MINS

12-15
SPIDER CURL 1 1 10 ~1.5MINS
(dropset)

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

HANGING LEG RAISE 0 1 12-15 10 ~1.5MINS

SUGGESTED 1-2 REST D

WARM WORKIN
WEEK 5 EXERCISE REPS LOAD RPE REST
UP SETS G SETS

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

WEIGHTED DIP (HEAVY) 2-3 1 6-8 8-9 ~3 MINS

WEIGHTED DIP (BACK OFF) 0 1 10-12 9-10 ~3 MINS

UPPER BODY

INCLINE CHEST-SUPPORTED
1 2 8-10 9-10 ~2 MINS
DB ROW

STANDING DB ARNOLD
1 2 8-10 9-10 ~2 MINS
PRESS

A1: DB INCLINE CURL 1 2 15-20 10 0 MINS

A2: DB FRENCH PRESS 1 2 15-20 10 ~1.5MINS

SUGGESTED 1-2 REST D

WARM WORKIN
WEEK 5 EXERCISE REPS LOAD RPE REST
UP SETS G SETS
 DB BULGARIAN SPLIT
2 3 10-12 8-9 ~2 MINS
SQUAT

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

LOWER BODY

GOBLET SQUAT 1 1 12-15 9-10 ~1.5MINS

A1: LEG PRESS TOE PRESS 1 2 15-20 10 0 MINS

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

SUGGESTED 1-2 REST D

 SUBSTITUTION
SUBSTITUTION OPTION 2
OPTION 1
INCLINE SMITH
INCLINE DB PRESS
MACHINE PRESS

MACHINE SQUAT HACK SQUAT

MACHINE SQUAT HACK SQUAT

T-BAR ROW SEATED CABLE ROW

NORDIC HAM CURL LYING LEG CURL

DB PREACHER CURL BAYESIAN CABLE CURL

MACHINE LATERAL
DB LATERAL RAISE
RAISE

ROMAN CHAIR
REVERSE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
SUBSTITUTION OPTION 2
OPTION 1
MACHINE
2-GRIP LAT PULLDOWN
PULLDOWN
MACHINE CHEST
FLAT DB PRESS
PRESS
MACHINE CHEST
FLAT DB PRESS
PRESS
CHEST-SUPPORTED
SEATED CABLE ROW
T-BAR ROW

MACHINE SHOULDER SEATED DB SHOULDER

PRESS PRESS

CABLE EZ CURL EZ BAR CURL

OVERHEAD CABLE
EZ BAR SKULL CRUSHER
TRICEPS EXTENSION

SUGGESTED 1-2 REST DAYS

SUBSTITUTION
SUBSTITUTION OPTION 2
OPTION 1
 GOBLET SQUAT LEG PRESS

ROMANIAN
45' HYPEREXTENSION
DEADLIFT

LEG EXTENSION STEP-UP

STANDING CALF
SEATED CALF RAISE
RAISE
PLATE-WEIGHTED
CABLE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

 NOTES

45' incline, focus on squeezing your chest.

High and wide foot positioning, start with weaker leg.

High and wide foot positioning, start with weaker leg.

Initiate movement by squeezing your shoulder blades together, pull

to your lower chest, avoid using momentum.

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

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

additional 12-15 reps. Brace your chest against an incline bench, curl
with your elbows slightly in front of you.

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

additional 12-15 reps. Lean away from the cable. Focus on squeezing
your delts.
Knees to chest, controlled reps, straightened legs more to increase
difficulty.

NOTES

First set 1.5x shoulder width grip. Second set 1.0x shoulder width
grip.
Tuck your elbows at 45', lean your torso forward 15', 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 towards your
navel.

Start with your elbows in front of you and palms facing in. Rotate the
dumbbells so that your palms face forward as you press.

Brace upper back against bench 45 degree incline, keep shoulder back
as you curl.

Can perform seated or standing. Press the dumbbell straight up and

down behind your head.

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,
don't bounce.

Squeeze your abs to move the weight, don't use your arms to help.
 WARM WORKIN
WEEK 6 EXERCISE REPS LOAD RPE REST
UP SETS G SETS

INCLINE MACHINE PRESS 1-2 2 8-10 9-10 ~2 MINS

SINGLE-LEG LEG PRESS

2-3 1 6-8 per leg 8-9 ~3 MINS
(HEAVY)
SINGLE-LEG LEG PRESS
0 1 8-10 per leg 8-9 ~3 MINS
(BACK OFF)
FULL BODY

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

GLUTE-HAM RAISE 1 1 10-12 10 ~1.5MINS

12-15
SPIDER CURL 1 1 10 ~1.5MINS
(dropset)

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

HANGING LEG RAISE 0 1 12-15 10 ~1.5MINS

SUGGESTED 1-2
WARM WORKIN
WEEK 6 EXERCISE REPS LOAD RPE REST
UP SETS G SETS

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

WEIGHTED DIP (HEAVY) 2-3 1 6-8 8-9 ~3 MINS

WEIGHTED DIP (BACK OFF) 0 1 10-12 9-10 ~3 MINS

UPPER BODY

INCLINE CHEST-SUPPORTED
1 2 8-10 9-10 ~2 MINS
DB ROW
STANDING DB ARNOLD
1 2 8-10 9-10 ~2 MINS
PRESS
A1: DB INCLINE CURL 1 2 15-20 10 0 MINS

A2: DB FRENCH PRESS 1 2 15-20 10 ~1.5MINS

SUGGESTED 1-2
WARM WORKIN
WEEK 6 EXERCISE REPS LOAD RPE REST
UP SETS G SETS
DB BULGARIAN SPLIT
2 3 10-12 8-9 ~2 MINS
SQUAT

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

LOWER BODY
LOWER BODY GOBLET SQUAT 1 1 12-15 9-10 ~1.5MINS

A1: LEG PRESS TOE PRESS 1 2 15-20 10 0 MINS

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

SUGGESTED 1-2
 SUBSTITUTION SUBSTITUTION
OPTION 1 OPTION 2
INCLINE SMITH
INCLINE DB PRESS
MACHINE PRESS

MACHINE SQUAT HACK SQUAT

MACHINE SQUAT HACK SQUAT

SEATED CABLE
T-BAR ROW
ROW
NORDIC HAM CURL LYING LEG CURL

BAYESIAN CABLE
DB PREACHER CURL
CURL

MACHINE LATERAL
DB LATERAL RAISE
RAISE
ROMAN CHAIR
REVERSE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
OPTION 1 OPTION 2
2-GRIP LAT
MACHINE PULLDOWN
PULLDOWN

MACHINE CHEST PRESS FLAT DB PRESS

MACHINE CHEST PRESS FLAT DB PRESS

CHEST-SUPPORTED T- SEATED CABLE

BAR ROW ROW
MACHINE SHOULDER SEATED DB
PRESS SHOULDER PRESS
CABLE EZ CURL EZ BAR CURL
OVERHEAD CABLE EZ BAR SKULL
TRICEPS EXTENSION CRUSHER

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
OPTION 1 OPTION 2

GOBLET SQUAT LEG PRESS

45'
ROMANIAN DEADLIFT
HYPEREXTENSION
 LEG EXTENSION STEP-UP

STANDING CALF RAISE SEATED CALF RAISE

PLATE-WEIGHTED
CABLE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

 NOTES

45' incline, focus on squeezing your chest.

High and wide foot positioning, start with weaker leg.

High and wide foot positioning, start with weaker leg.

Initiate movement by squeezing your shoulder blades together, pull to your lower chest, avoid
using momentum.
Keep your hips straight, do Nordic Ham Curl if no GHR machine.

Dropset: perform 12-15 reps, drop the weight by ~50%, perform an additional 12-15 reps. Brace
your chest against an incline bench, curl with your elbows slightly in front of you.

Dropset: perform 12-15 reps, drop the weight by ~50%, perform an additional 12-15 reps. Lean
away from the cable. Focus on squeezing your delts.

Knees to chest, controlled reps, straightened legs more to increase difficulty.

ST DAYS

NOTES

First set 1.5x shoulder width grip. Second set 1.0x shoulder width grip.

Tuck your elbows at 45', lean your torso forward 15', 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 towards your navel.

Start with your elbows in front of you and palms facing in. Rotate the dumbbells so that your
palms face forward as you press.
Brace upper back against bench 45 degree incline, keep shoulder back as you curl.

Can perform seated or standing. Press the dumbbell straight up and down behind your head.

ST DAYS

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, don't bounce.

Squeeze your abs to move the weight, don't use your arms to help.

ST DAYS
WEEK 7 EXERCISE WARM UP SETS WORKING SETS REPS LOAD

INCLINE MACHINE PRESS 1-2 2 8-10

SINGLE-LEG LEG PRESS (HEAVY) 2-3 1 6-8 per leg

SINGLE-LEG LEG PRESS (BACK OFF) 0 1 8-10 per leg

PENDLAY ROW 2 2 8-10

FULL BODY

GLUTE-HAM RAISE 1 1 10-12

SPIDER CURL 1 1 12-15 (dropset)

CABLE LATERAL RAISE 1 1 12-15 (dropset)

HANGING LEG RAISE 0 1 12-15

SUGGES
WEEK 7 EXERCISE WARM UP SETS WORKING SETS REPS LOAD

2-GRIP PULLUP 1-2 2 8-10

WEIGHTED DIP (HEAVY) 2-3 1 6-8

WEIGHTED DIP (BACK OFF) 0 1 10-12

UPPER BODY

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

SUGGES
WEEK 7 EXERCISE WARM UP SETS WORKING SETS REPS LOAD
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

LOWER B A2: MACHINE CRUNCH 1 2 12-15

SUGGES
RPE REST SUBSTITUTION OPTION 1 SUBSTITUTION OPTION 2
INCLINE SMITH MACHINE
9-10 ~2 MINS INCLINE DB PRESS
PRESS
8-9 ~3 MINS MACHINE SQUAT HACK SQUAT
8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

9-10 ~2 MINS T-BAR ROW SEATED CABLE ROW

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

10 ~1.5MINS DB PREACHER CURL BAYESIAN CABLE CURL

10 ~1.5MINS MACHINE LATERAL RAISE DB LATERAL RAISE

10 ~1.5MINS ROMAN CHAIR CRUNCH REVERSE CRUNCH

SUGGESTED 1-2 REST DAYS

RPE REST SUBSTITUTION OPTION 1 SUBSTITUTION OPTION 2

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

9-10 ~2 MINS MACHINE SHOULDER PRESS SEATED DB SHOULDER PRESS

10 0 MINS CABLE EZ CURL EZ BAR CURL

OVERHEAD CABLE TRICEPS

10 ~1.5MINS EZ BAR SKULL CRUSHER
EXTENSION

SUGGESTED 1-2 REST DAYS

RPE REST SUBSTITUTION OPTION 1 SUBSTITUTION OPTION 2
8-9 ~2 MINS GOBLET SQUAT LEG PRESS

8-9 ~2 MINS ROMANIAN DEADLIFT 45' HYPEREXTENSION

9-10 ~1.5MINS LEG EXTENSION STEP-UP

10 0 MINS STANDING CALF RAISE SEATED CALF RAISE

10 ~1.5MINS PLATE-WEIGHTED CRUNCH CABLE CRUNCH

SUGGESTED 1-2 REST DAYS

 NOTES

45' incline, focus on squeezing your chest.

High and wide foot positioning, start with weaker leg.

High and wide foot positioning, start with weaker leg.
Initiate movement by squeezing your shoulder blades together, pull to
your lower chest, avoid using momentum.
Keep your hips straight, do Nordic Ham Curl if no GHR machine.
Dropset: perform 12-15 reps, drop the weight by ~50%, perform an
additional 12-15 reps. Brace your chest against an incline bench, curl with
your elbows slightly in front of you.

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

additional 12-15 reps. Lean away from the cable. Focus on squeezing your
delts.
Knees to chest, controlled reps, straightened legs more to increase
difficulty.

NOTES

First set 1.5x shoulder width grip. Second set 1.0x shoulder width grip.

Tuck your elbows at 45', lean your torso forward 15', 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 towards your navel.

Start with your elbows in front of you and palms facing in. Rotate the
dumbbells so that your palms face forward as you press.
Brace upper back against bench 45 degree incline, keep shoulder back as
you curl.
Can perform seated or standing. Press the dumbbell straight up and down
behind your head.

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, don't
bounce.
Squeeze your abs to move the weight, don't use your arms to help.
 WARM WORKIN
WEEK 8 EXERCISE REPS LOAD RPE REST
UP SETS G SETS
INCLINE MACHINE
1-2 2 8-10 9-10 ~2 MINS
PRESS
SINGLE-LEG LEG PRESS
2-3 1 6-8 per leg 8-9 ~3 MINS
(HEAVY)
SINGLE-LEG LEG PRESS
0 1 8-10 per leg 8-9 ~3 MINS
(BACK OFF)

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

FULL BODY

GLUTE-HAM RAISE 1 1 10-12 10 ~1.5MINS

12-15
SPIDER CURL 1 1 10 ~1.5MINS
(dropset)

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

HANGING LEG RAISE 0 1 12-15 10 ~1.5MINS

SUGGESTED 1-2 REST

WARM WORKIN
WEEK 8 EXERCISE REPS LOAD RPE REST
UP SETS G SETS

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

WEIGHTED DIP
2-3 1 6-8 8-9 ~3 MINS
(HEAVY)
WEIGHTED DIP (BACK
0 1 10-12 9-10 ~3 MINS
OFF)
UPPER BODY

INCLINE CHEST-
1 2 8-10 9-10 ~2 MINS
SUPPORTED DB ROW

STANDING DB ARNOLD
1 2 8-10 9-10 ~2 MINS
PRESS

A1: DB INCLINE CURL 1 2 15-20 10 0 MINS

A2: DB FRENCH PRESS 1 2 15-20 10 ~1.5MINS

SUGGESTED 1-2 REST

WARM WORKIN
WEEK 8 EXERCISE REPS LOAD RPE REST
UP SETS G SETS
 DB BULGARIAN SPLIT
2 3 10-12 8-9 ~2 MINS
SQUAT
DB ROMANIAN
2 2 10-12 8-9 ~2 MINS
DEADLIFT
LOWER BODY

GOBLET SQUAT 1 1 12-15 9-10 ~1.5MINS

A1: LEG PRESS TOE PRESS 1 2 15-20 10 0 MINS

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

SUGGESTED 1-2 REST

 SUBSTITUTION SUBSTITUTION
OPTION 1 OPTION 2
INCLINE SMITH
INCLINE DB PRESS
MACHINE PRESS

MACHINE SQUAT HACK SQUAT

MACHINE SQUAT HACK SQUAT

T-BAR ROW SEATED CABLE ROW

NORDIC HAM CURL LYING LEG CURL

DB PREACHER CURL BAYESIAN CABLE CURL

MACHINE LATERAL
DB LATERAL RAISE
RAISE

ROMAN CHAIR
REVERSE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
OPTION 1 OPTION 2
2-GRIP LAT
MACHINE PULLDOWN
PULLDOWN
MACHINE CHEST
FLAT DB PRESS
PRESS
MACHINE CHEST
FLAT DB PRESS
PRESS

CHEST-SUPPORTED T-
SEATED CABLE ROW
BAR ROW

MACHINE SHOULDER SEATED DB SHOULDER

PRESS PRESS

CABLE EZ CURL EZ BAR CURL

OVERHEAD CABLE EZ BAR SKULL

TRICEPS EXTENSION CRUSHER

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
OPTION 1 OPTION 2
 GOBLET SQUAT LEG PRESS

ROMANIAN DEADLIFT 45' HYPEREXTENSION

LEG EXTENSION STEP-UP

STANDING CALF RAISE SEATED CALF RAISE

PLATE-WEIGHTED
CABLE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

 NOTES

45' incline, focus on squeezing your chest.

High and wide foot positioning, start with weaker leg.

High and wide foot positioning, start with weaker leg.

Initiate movement by squeezing your shoulder blades together, pull to your

lower chest, avoid using momentum.
Keep your hips straight, do Nordic Ham Curl if no GHR machine.
Dropset: perform 12-15 reps, drop the weight by ~50%, perform an
additional 12-15 reps. Brace your chest against an incline bench, curl with
your elbows slightly in front of you.

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

additional 12-15 reps. Lean away from the cable. Focus on squeezing your
delts.
Knees to chest, controlled reps, straightened legs more to increase
difficulty.

NOTES

First set 1.5x shoulder width grip. Second set 1.0x shoulder width grip.

Tuck your elbows at 45', lean your torso forward 15', 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 towards your navel.

Start with your elbows in front of you and palms facing in. Rotate the
dumbbells so that your palms face forward as you press.
Brace upper back against bench 45 degree incline, keep shoulder back as
you curl.

Can perform seated or standing. Press the dumbbell straight up and down
behind your head.

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, don't
bounce.

Squeeze your abs to move the weight, don't use your arms to help.
 WARM WORKIN
WEEK 9 EXERCISE REPS LOAD RPE REST
UP SETS G SETS
MACHINE SQUAT
2-3 1 4-6 8-9 ~3 MINS
(HEAVY)
MACHINE SQUAT
0 1 8-10 8-9 ~3 MINS
(BACK OFF)

STANDING DB ARNOLD
2 2 8-10 9-10 ~2 MINS
PRESS

NORDIC HAM CURL 1 1 8-10 10 ~1.5MINS

FULL BODY

MEADOWS ROW 2 2 10-12 9-10 ~2 MINS

INVERSE ZOTTMAN 10-12

1 1 10 ~1.5MINS
CURL (dropset)

MACHINE LATERAL 10-12

1 1 10 ~1.5MINS
RAISE (dropset)

10-12
PEC DECK 1 1 10 ~1.5MINS
(dropset)

SUGGESTED 1-2 REST DA

WARM WORKIN
WEEK 9 EXERCISE REPS LOAD RPE REST
UP SETS G SETS
MACHINE CHEST PRESS
2-3 1 4-6 8-9 ~3 MINS
(HEAVY)
MACHINE CHEST PRESS
0 1 8-10 9-10 ~3 MINS
(BACK OFF)

10-12
MACHINE PULLDOWN 2 2 9-10 ~2 MINS
(dropset)
UPPER BODY

CABLE SHOULDER 12-15

1 2 9-10 ~2 MINS
PRESS (dropset)

HELMS DB ROW 1 2 10-12 9-10 ~2 MINS

A1: OVERHEAD CABLE

1 2 12-15 10 0 MINS
TRICEPS EXTENSIONS

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

SUGGESTED 1-2 REST DA
 WARM WORKIN
WEEK 9 EXERCISE REPS LOAD RPE REST
UP SETS G SETS

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

DB WALKING LUNGE 2 3 8-10 8-9 ~2 MINS

LOWER BODY

12-15
LEG EXTENSION 1 1 9-10 ~1.5MINS
(dropset)

A1: STANDING CALF

1 2 15-20 10 0 MINS
RAISE
A2: PLATE-WEIGHTED
1 2 12-15 10 ~1.5MINS
CRUNCH

SUGGESTED 1-2 REST DA

 SUBSTITUTION SUBSTITUTION OPTION
OPTION 1 2

HACK SQUAT LEG PRESS

HACK SQUAT LEG PRESS

SEATED DB MACHINE SHOULDER

SHOULDER PRESS PRESS

LYING LEG CURL GLUTE-HAM RAISE

SINGLE-ARM DB
PENDLAY ROW
ROW

HAMMER CURL DB CURL

MACHINE LATERAL
DB LATERAL RAISE
RAISE

CABLE FIVE DB FIVE

UGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION OPTION
OPTION 1 2

FLAT DB PRESS WEIGHTED DIP

FLAT DB PRESS WEIGHTED DIP

2-GRIP LAT
WEIGHTED PULLUP
PULLDOWN

MACHINE SEATED DB SHOULDER

SHOULDER PRESS PRESS

CHEST-SUPPORTED
MACHINE ROW
T-BAR ROW

EZ BAR SKULL
DB FRENCH PRESS
CRUSHER

EZ BAR CURL DB CURL

UGGESTED 1-2 REST DAYS
 SUBSTITUTION SUBSTITUTION OPTION
OPTION 1 2
ROMANIAN
45' HYPEREXTENSION
DEADLIFT
DB BULGARIAN SPLIT
DB STEP UP
SQUAT

GOBLET SQUAT DB STEP UP

SEATED CALF RAISE LEG PRESS TOE PRESS

CABLE CRUNCH MACHINE CRUNCH

UGGESTED 1-2 REST DAYS

 NOTES

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

Start with your elbows in front of you and palms facing in. Rotate
the dumbbells so that your palms face forward as you press.

Keep your hips as straight as you can, can sub for lying leg curl.

Brace with your non-working hand against your knee, stay light,
emphasize form.
Dropset: perform 10-12 reps, drop the weight by ~50%, perform an
additional 10-12 reps. Hammer curl on concentric, supinated curl
(palms up) on the eccentric.

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

additional 10-12 reps. Focus on squeezing your lateral delt to move
the weight.

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

additional 10-12 reps. Focus on bringing your inner elbows together
- not your hands.

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 the wieght by
~50%, perform an additional 12-15 reps.

Be ultra strict with form, drive elbows out and back at 45 degree
angle.

Do both arms at once, resist the negative.

Focus on squeezing your biceps. Control the negative.

 NOTES

Maintain a neutral lower back, set your hips back, don't allow your
spine to round.
Take medium 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!

 WARM WORKIN
WEEK 10 EXERCISE REPS LOAD RPE REST
UP SETS G SETS

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

MACHINE SQUAT (BACK

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

STANDING DB ARNOLD
2 2 8-10 9-10 ~2 MINS
PRESS

NORDIC HAM CURL 1 1 8-10 10 ~1.5MINS

FULL BODY

MEADOWS ROW 2 2 10-12 9-10 ~2 MINS

10-12
INVERSE ZOTTMAN CURL 1 1 10 ~1.5MINS
(dropset)

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

10-12
PEC DECK 1 1 10 ~1.5MINS
(dropset)

SUGGESTED 1-2 REST D

WARM WORKIN
WEEK 10 EXERCISE REPS LOAD RPE REST
UP SETS G SETS
MACHINE CHEST PRESS
2-3 1 4-6 8-9 ~3 MINS
(HEAVY)
MACHINE CHEST PRESS
0 1 8-10 9-10 ~3 MINS
(BACK OFF)

10-12
MACHINE PULLDOWN 2 2 9-10 ~2 MINS
(dropset)
UPPER BODY

12-15
CABLE SHOULDER PRESS 1 2 9-10 ~2 MINS
(dropset)

HELMS DB ROW 1 2 10-12 9-10 ~2 MINS

A1: OVERHEAD CABLE

1 2 12-15 10 0 MINS
TRICEPS EXTENSIONS

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

SUGGESTED 1-2 REST D

 WARM WORKIN
WEEK 10 EXERCISE REPS LOAD RPE REST
UP SETS G SETS

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

DB WALKING LUNGE 2 3 8-10 8-9 ~2 MINS

LOWER BODY

12-15
LEG EXTENSION 1 1 9-10 ~1.5MINS
(dropset)

A1: STANDING CALF RAISE 1 2 15-20 10 0 MINS

A2: PLATE-WEIGHTED
1 2 12-15 10 ~1.5MINS
CRUNCH
SUGGESTED 1-2 REST D
 SUBSTITUTION OPTION SUBSTITUTION OPTION
1 2

HACK SQUAT LEG PRESS

HACK SQUAT LEG PRESS

SEATED DB SHOULDER MACHINE SHOULDER

PRESS PRESS

LYING LEG CURL GLUTE-HAM RAISE

SINGLE-ARM DB ROW PENDLAY ROW

HAMMER CURL DB CURL

MACHINE LATERAL
DB LATERAL RAISE
RAISE

CABLE FIVE DB FIVE

UGGESTED 1-2 REST DAYS

SUBSTITUTION OPTION SUBSTITUTION OPTION
1 2

FLAT DB PRESS WEIGHTED DIP

FLAT DB PRESS WEIGHTED DIP

2-GRIP LAT PULLDOWN WEIGHTED PULLUP

MACHINE SHOULDER SEATED DB SHOULDER

PRESS PRESS

CHEST-SUPPORTED T-
MACHINE ROW
BAR ROW

EZ BAR SKULL CRUSHER DB FRENCH PRESS

EZ BAR CURL DB CURL

UGGESTED 1-2 REST DAYS

 SUBSTITUTION OPTION SUBSTITUTION OPTION
1 2

ROMANIAN DEADLIFT 45' HYPEREXTENSION

DB BULGARIAN SPLIT
DB STEP UP
SQUAT

GOBLET SQUAT DB STEP UP

SEATED CALF RAISE LEG PRESS TOE PRESS

CABLE CRUNCH MACHINE CRUNCH

UGGESTED 1-2 REST DAYS

 NOTES

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

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

Start with your elbows in front of you and palms facing in. Rotate
the dumbbells so that your palms face forward as you press.

Keep your hips as straight as you can, can sub for lying leg curl.

Brace with your non-working hand against your knee, stay light,
emphasize form.
Dropset: perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps. Hammer curl on concentric, supinated
curl (palms up) on the eccentric.

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

an additional 10-12 reps. Focus on squeezing your lateral delt to
move the weight.

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

an additional 10-12 reps. Focus on bringing your inner elbows
together - not your hands.

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 the
wieght by ~50%, perform an additional 12-15 reps.

Be ultra strict with form, drive elbows out and back at 45 degree
angle.

Do both arms at once, resist the negative.

Focus on squeezing your biceps. Control the negative.

 NOTES

Maintain a neutral lower back, set your hips back, don't allow
your spine to round.
Take medium 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!

 WARM UP WORKING
WEEK 11 EXERCISE REPS LOAD RPE REST
SETS SETS
MACHINE SQUAT
2-3 1 4-6 8-9 ~3 MINS
(HEAVY)
MACHINE SQUAT (BACK
0 1 8-10 8-9 ~3 MINS
OFF)

STANDING DB ARNOLD
2 2 8-10 9-10 ~2 MINS
PRESS

NORDIC HAM CURL 1 1 8-10 10 ~1.5MINS

FULL BODY

MEADOWS ROW 2 2 10-12 9-10 ~2 MINS

INVERSE ZOTTMAN 10-12

1 1 10 ~1.5MINS
CURL (dropset)

MACHINE LATERAL 10-12

1 1 10 ~1.5MINS
RAISE (dropset)

10-12
PEC DECK 1 1 10 ~1.5MINS
(dropset)

SUGGESTED 1-2 RES

WARM UP WORKING
WEEK 11 EXERCISE REPS LOAD RPE REST
SETS SETS
MACHINE CHEST PRESS
2-3 1 4-6 8-9 ~3 MINS
(HEAVY)
MACHINE CHEST PRESS
0 1 8-10 9-10 ~3 MINS
(BACK OFF)

10-12
MACHINE PULLDOWN 2 2 9-10 ~2 MINS
(dropset)
UPPER BODY

CABLE SHOULDER 12-15

1 2 9-10 ~2 MINS
PRESS (dropset)

HELMS DB ROW 1 2 10-12 9-10 ~2 MINS

A1: OVERHEAD CABLE

1 2 12-15 10 0 MINS
TRICEPS EXTENSIONS

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

SUGGESTED 1-2 RES

 WARM UP WORKING
WEEK 11 EXERCISE REPS LOAD RPE REST
SETS SETS

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

DB WALKING LUNGE 2 3 8-10 8-9 ~2 MINS

LOWER BODY

12-15
LEG EXTENSION 1 1 9-10 ~1.5MINS
(dropset)

A1: STANDING CALF

1 2 15-20 10 0 MINS
RAISE
A2: PLATE-WEIGHTED
1 2 12-15 10 ~1.5MINS
CRUNCH
SUGGESTED 1-2 RES
 SUBSTITUTION OPTION
SUBSTITUTION OPTION 2
1

HACK SQUAT LEG PRESS

HACK SQUAT LEG PRESS

SEATED DB SHOULDER MACHINE SHOULDER

PRESS PRESS

LYING LEG CURL GLUTE-HAM RAISE

SINGLE-ARM DB ROW PENDLAY ROW

HAMMER CURL DB CURL

MACHINE LATERAL
DB LATERAL RAISE
RAISE

CABLE FIVE DB FIVE

SUGGESTED 1-2 REST DAYS

SUBSTITUTION OPTION
SUBSTITUTION OPTION 2
1

FLAT DB PRESS WEIGHTED DIP

FLAT DB PRESS WEIGHTED DIP

2-GRIP LAT PULLDOWN WEIGHTED PULLUP

MACHINE SHOULDER SEATED DB SHOULDER

PRESS PRESS

CHEST-SUPPORTED T-
MACHINE ROW
BAR ROW

EZ BAR SKULL CRUSHER DB FRENCH PRESS

EZ BAR CURL DB CURL

SUGGESTED 1-2 REST DAYS

 SUBSTITUTION OPTION
SUBSTITUTION OPTION 2
1

ROMANIAN DEADLIFT 45' HYPEREXTENSION

DB BULGARIAN SPLIT
DB STEP UP
SQUAT

GOBLET SQUAT DB STEP UP

SEATED CALF RAISE LEG PRESS TOE PRESS

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 strength here. Each week add weight or reps. Keep form
consistent.

Start with your elbows in front of you and palms facing in. Rotate the
dumbbells so that your palms face forward as you press.

Keep your hips as straight as you can, can sub for lying leg curl.

Brace with your non-working hand against your knee, stay light,
emphasize form.
Dropset: perform 10-12 reps, drop the weight by ~50%, perform an
additional 10-12 reps. Hammer curl on concentric, supinated curl (palms
up) on the eccentric.

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

additional 10-12 reps. Focus on squeezing your lateral delt to move the
weight.

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

additional 10-12 reps. Focus on bringing your inner elbows together - not
your hands.

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 the wieght by
~50%, perform an additional 12-15 reps.

Be ultra strict with form, drive elbows out and back at 45 degree angle.

Do both arms at once, resist the negative.

Focus on squeezing your biceps. Control the negative.

 NOTES

Maintain a neutral lower back, set your hips back, don't allow your spine
to round.

Take medium 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!

 WARM UP WORKING
WEEK 12 EXERCISE REPS LOAD RPE REST
SETS SETS
MACHINE SQUAT
2-3 1 4-6 8-9 ~3 MINS
(HEAVY)
MACHINE SQUAT (BACK
0 1 8-10 8-9 ~3 MINS
OFF)

STANDING DB ARNOLD
2 2 8-10 9-10 ~2 MINS
PRESS

NORDIC HAM CURL 1 1 8-10 10 ~1.5MINS

FULL BODY

MEADOWS ROW 2 2 10-12 9-10 ~2 MINS

10-12
INVERSE ZOTTMAN CURL 1 1 10 ~1.5MINS
(dropset)

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

10-12
PEC DECK 1 1 10 ~1.5MINS
(dropset)

SUGGESTED 1-2 REST

WARM UP WORKING
WEEK 12 EXERCISE REPS LOAD RPE REST
SETS SETS
MACHINE CHEST PRESS
2-3 1 4-6 8-9 ~3 MINS
(HEAVY)
MACHINE CHEST PRESS
0 1 8-10 9-10 ~3 MINS
(BACK OFF)

10-12
MACHINE PULLDOWN 2 2 9-10 ~2 MINS
(dropset)
UPPER BODY

12-15
CABLE SHOULDER PRESS 1 2 9-10 ~2 MINS
(dropset)

HELMS DB ROW 1 2 10-12 9-10 ~2 MINS

A1: OVERHEAD CABLE

1 2 12-15 10 0 MINS
TRICEPS EXTENSIONS

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

SUGGESTED 1-2 REST

 WARM UP WORKING
WEEK 12 EXERCISE REPS LOAD RPE REST
SETS SETS

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

DB WALKING LUNGE 2 3 8-10 8-9 ~2 MINS

LOWER BODY

12-15
LEG EXTENSION 1 1 9-10 ~1.5MINS
(dropset)

A1: STANDING CALF

1 2 15-20 10 0 MINS
RAISE
A2: PLATE-WEIGHTED
1 2 12-15 10 ~1.5MINS
CRUNCH
SUGGESTED 1-2 REST
 SUBSTITUTION OPTION 1 SUBSTITUTION OPTION 2

HACK SQUAT LEG PRESS

HACK SQUAT LEG PRESS

SEATED DB SHOULDER
MACHINE SHOULDER PRESS
PRESS

LYING LEG CURL GLUTE-HAM RAISE

SINGLE-ARM DB ROW PENDLAY ROW

HAMMER CURL DB CURL

MACHINE LATERAL RAISE DB LATERAL RAISE

CABLE FIVE DB FIVE

UGGESTED 1-2 REST DAYS

SUBSTITUTION OPTION 1 SUBSTITUTION OPTION 2

FLAT DB PRESS WEIGHTED DIP

FLAT DB PRESS WEIGHTED DIP

2-GRIP LAT PULLDOWN WEIGHTED PULLUP

MACHINE SHOULDER SEATED DB SHOULDER

PRESS PRESS

CHEST-SUPPORTED T-BAR
MACHINE ROW
ROW

EZ BAR SKULL CRUSHER DB FRENCH PRESS

EZ BAR CURL DB CURL

UGGESTED 1-2 REST DAYS

 SUBSTITUTION OPTION 1 SUBSTITUTION OPTION 2

ROMANIAN DEADLIFT 45' HYPEREXTENSION

DB BULGARIAN SPLIT
DB STEP UP
SQUAT

GOBLET SQUAT DB STEP UP

SEATED CALF RAISE LEG PRESS TOE PRESS

CABLE CRUNCH MACHINE CRUNCH

UGGESTED 1-2 REST DAYS

 NOTES

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

form consistent.
Focus on strength here. Each week add weight or reps. Keep
form consistent.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.

Keep your hips as straight as you can, can sub for lying leg curl.

Brace with your non-working hand against your knee, stay light,
emphasize form.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Hammer curl on concentric,
supinated curl (palms up) on the eccentric.

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

perform an additional 10-12 reps. Focus on squeezing your
lateral delt to move the weight.

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

perform an additional 10-12 reps. Focus on bringing your inner
elbows together - not your hands.

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
the wieght by ~50%, perform an additional 12-15 reps.

Be ultra strict with form, drive elbows out and back at 45

degree angle.

Do both arms at once, resist the negative.

Focus on squeezing your biceps. Control the negative.

 NOTES

Maintain a neutral lower back, set your hips back, don't allow
your spine to round.
Take medium 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!

THE ESSENTIALS PROGRAM - 3x WEEK (UPPER, LOWER, FULL BODY)

WORKING
WEEK 1 EXERCISE WARM UP SETS REPS LOAD
SETS

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

HACK SQUAT (BACK OFF) 0 1 8-10

INCLINE DB PRESS 2 2 8-10

SEATED HAMSTRING CURL 1 1 10-12

FULL BODY

T-BAR ROW 1 2 10-12

12-15
DB BICEP CURL 1 1
(dropset)

12-15
DB LATERAL RAISE 1 1
(dropset)

12-15
CABLE CRUNCH 0 1
(dropset)

SUGGESTED 1-2 R

WORKING
WEEK 1 EXERCISE WARM UP SETS REPS LOAD
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)
 UP A1: EZ BAR SKULL CRUSHER 1 2 12-15

A2: EZ BAR CURL 1 2 12-15

SUGGESTED 1-2 R
WORKING
WEEK 1 EXERCISE WARM UP SETS REPS LOAD
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 1-2 R
WORKING
WEEK 2 EXERCISE WARM UP SETS REPS LOAD
SETS
HACK SQUAT (HEAVY) 2-3 1 4-6
HACK SQUAT (BACK OFF) 0 1 8-10

INCLINE DB PRESS 2 2 8-10

FULL BODY

SEATED HAMSTRING CURL 1 1 10-12

T-BAR ROW 1 2 10-12

12-15
DB BICEP CURL 1 1
(dropset)
12-15
DB LATERAL RAISE 1 1
(dropset)
12-15
CABLE CRUNCH 0 1
(dropset)

SUGGESTED 1-2 R
WORKING
WEEK 2 EXERCISE WARM UP SETS REPS LOAD
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
 SUGGESTED 1-2 R
WORKING
WEEK 2 EXERCISE WARM UP SETS REPS LOAD
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 1-2 R
WORKING
WEEK 3 EXERCISE WARM UP SETS REPS LOAD
SETS
HACK SQUAT (HEAVY) 2-3 1 4-6
HACK SQUAT (BACK OFF) 0 1 8-10

INCLINE DB PRESS 2 2 8-10

FULL BODY

SEATED HAMSTRING CURL 1 1 10-12

T-BAR ROW 1 2 10-12

12-15
DB BICEP CURL 1 1
(dropset)
12-15
DB LATERAL RAISE 1 1
(dropset)
12-15
CABLE CRUNCH 0 1
(dropset)

SUGGESTED 1-2 R
WORKING
WEEK 3 EXERCISE WARM UP SETS REPS LOAD
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

SUGGESTED 1-2 R
WORKING
WEEK 3 EXERCISE WARM UP SETS REPS LOAD
SETS
ROMANIAN DEADLIFT 2 2 10-12
WER BODY
 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 1-2 R
WORKING
WEEK 4 EXERCISE WARM UP SETS REPS LOAD
SETS
HACK SQUAT (HEAVY) 2-3 1 4-6
HACK SQUAT (BACK OFF) 0 1 8-10

INCLINE DB PRESS 2 2 8-10

FULL BODY

SEATED HAMSTRING CURL 1 1 10-12

T-BAR ROW 1 2 10-12

12-15
DB BICEP CURL 1 1
(dropset)
12-15
DB LATERAL RAISE 1 1
(dropset)
12-15
CABLE CRUNCH 0 1
(dropset)

SUGGESTED 1-2 R
WORKING
WEEK 4 EXERCISE WARM UP SETS REPS LOAD
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

SUGGESTED 1-2 R
WORKING
WEEK 4 EXERCISE WARM UP SETS REPS LOAD
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

 LOWER B
A2: CABLE CRUNCH 1 2 12-15

SUGGESTED 1-2 R
WORKING
WEEK 5 EXERCISE WARM UP SETS REPS LOAD
SETS
INCLINE MACHINE PRESS 1-2 2 8-10
SINGLE-LEG LEG PRESS
2-3 1 6-8 per leg
(HEAVY)
SINGLE-LEG LEG PRESS (BACK 8-10 per
0 1
OFF) leg
FULL BODY

PENDLAY ROW 2 2 8-10

GLUTE-HAM RAISE 1 1 10-12

12-15
SPIDER CURL 1 1
(dropset)
12-15
CABLE LATERAL RAISE 1 1
(dropset)
HANGING LEG RAISE 0 1 12-15

SUGGESTED 1-2 R
WORKING
WEEK 5 EXERCISE WARM UP SETS REPS LOAD
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
1 2 8-10
DB ROW
STANDING DB ARNOLD PRESS 1 2 8-10
A1: DB INCLINE CURL 1 2 15-20
A2: DB FRENCH PRESS 1 2 15-20

SUGGESTED 1-2 R
WORKING
WEEK 5 EXERCISE WARM UP SETS REPS LOAD
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 12-15

SUGGESTED 1-2 R
WORKING
WEEK 6 EXERCISE WARM UP SETS REPS LOAD
SETS
 INCLINE MACHINE PRESS 1-2 2 8-10
SINGLE-LEG LEG PRESS
2-3 1 6-8 per leg
(HEAVY)
SINGLE-LEG LEG PRESS (BACK 8-10 per
0 1
OFF) leg
FULL BODY

PENDLAY ROW 2 2 8-10

GLUTE-HAM RAISE 1 1 10-12

12-15
SPIDER CURL 1 1
(dropset)
12-15
CABLE LATERAL RAISE 1 1
(dropset)
HANGING LEG RAISE 0 1 12-15

SUGGESTED 1-2 R
WORKING
WEEK 6 EXERCISE WARM UP SETS REPS LOAD
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
1 2 8-10
DB ROW
STANDING DB ARNOLD PRESS 1 2 8-10
A1: DB INCLINE CURL 1 2 15-20
A2: DB FRENCH PRESS 1 2 15-20

SUGGESTED 1-2 R
WORKING
WEEK 6 EXERCISE WARM UP SETS REPS LOAD
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 12-15

SUGGESTED 1-2 R
WORKING
WEEK 7 EXERCISE WARM UP SETS REPS LOAD
SETS
INCLINE MACHINE PRESS 1-2 2 8-10
SINGLE-LEG LEG PRESS
2-3 1 6-8 per leg
(HEAVY)
SINGLE-LEG LEG PRESS (BACK 8-10 per
0 1
OFF) leg
FULL BODY
 FULL BODY PENDLAY ROW 2 2 8-10

GLUTE-HAM RAISE 1 1 10-12

12-15
SPIDER CURL 1 1
(dropset)
12-15
CABLE LATERAL RAISE 1 1
(dropset)
HANGING LEG RAISE 0 1 12-15

SUGGESTED 1-2 R
WORKING
WEEK 7 EXERCISE WARM UP SETS REPS LOAD
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
1 2 8-10
DB ROW
STANDING DB ARNOLD PRESS 1 2 8-10
A1: DB INCLINE CURL 1 2 15-20
A2: DB FRENCH PRESS 1 2 15-20

SUGGESTED 1-2 R
WORKING
WEEK 7 EXERCISE WARM UP SETS REPS LOAD
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 12-15

SUGGESTED 1-2 R
WORKING
WEEK 8 EXERCISE WARM UP SETS REPS LOAD
SETS
INCLINE MACHINE PRESS 1-2 2 8-10
SINGLE-LEG LEG PRESS
2-3 1 6-8 per leg
(HEAVY)
SINGLE-LEG LEG PRESS (BACK 8-10 per
0 1
OFF) leg
FULL BODY

PENDLAY ROW 2 2 8-10

GLUTE-HAM RAISE 1 1 10-12

12-15
SPIDER CURL 1 1
(dropset)
 FUL
12-15
CABLE LATERAL RAISE 1 1
(dropset)
HANGING LEG RAISE 0 1 12-15

SUGGESTED 1-2 R
WORKING
WEEK 8 EXERCISE WARM UP SETS REPS LOAD
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
1 2 8-10
DB ROW
STANDING DB ARNOLD PRESS 1 2 8-10
A1: DB INCLINE CURL 1 2 15-20
A2: DB FRENCH PRESS 1 2 15-20

SUGGESTED 1-2 R
WORKING
WEEK 8 EXERCISE WARM UP SETS REPS LOAD
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 12-15

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

STANDING DB ARNOLD PRESS 2 2 8-10

FULL BODY

NORDIC HAM CURL 1 1 8-10

MEADOWS ROW 2 2 10-12

10-12
INVERSE ZOTTMAN CURL 1 1
(dropset)
10-12
MACHINE LATERAL RAISE 1 1
(dropset)
10-12
PEC DECK 1 1
(dropset)

SUGGESTED 1-2 R
 WORKING
WEEK 9 EXERCISE WARM UP SETS REPS LOAD
MACHINE CHEST PRESS SETS
2-3 1 4-6
(HEAVY)
MACHINE CHEST PRESS
0 1 8-10
(BACK OFF)
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
1 2 12-15
TRICEPS EXTENSIONS
A2: CABLE EZ CURL 1 2 12-15

SUGGESTED 1-2 R
WORKING
WEEK 9 EXERCISE WARM UP SETS REPS LOAD
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
1 2 12-15
CRUNCH

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

STANDING DB ARNOLD PRESS 2 2 8-10

FULL BODY

NORDIC HAM CURL 1 1 8-10

MEADOWS ROW 2 2 10-12

10-12
INVERSE ZOTTMAN CURL 1 1
(dropset)
10-12
MACHINE LATERAL RAISE 1 1
(dropset)
10-12
PEC DECK 1 1
(dropset)

SUGGESTED 1-2 R
WORKING
WEEK 10 EXERCISE WARM UP SETS REPS LOAD
MACHINE CHEST PRESS SETS
2-3 1 4-6
(HEAVY)
MACHINE CHEST PRESS
0 1 8-10
(BACK OFF)
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
1 2 12-15
TRICEPS EXTENSIONS
A2: CABLE EZ CURL 1 2 12-15

SUGGESTED 1-2 R
WORKING
WEEK 10 EXERCISE WARM UP SETS REPS LOAD
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
1 2 12-15
CRUNCH

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

STANDING DB ARNOLD PRESS 2 2 8-10

FULL BODY

NORDIC HAM CURL 1 1 8-10

MEADOWS ROW 2 2 10-12

10-12
INVERSE ZOTTMAN CURL 1 1
(dropset)
10-12
MACHINE LATERAL RAISE 1 1
(dropset)
10-12
PEC DECK 1 1
(dropset)

SUGGESTED 1-2 R
WORKING
WEEK 11 EXERCISE WARM UP SETS REPS LOAD
MACHINE CHEST PRESS SETS
2-3 1 4-6
(HEAVY)
MACHINE CHEST PRESS
0 1 8-10
(BACK OFF)
UPPER BODY

10-12
MACHINE PULLDOWN 2 2
(dropset)
12-15
CABLE SHOULDER PRESS 1 2
(dropset)
HELMS DB ROW 1 2 10-12
 UPPER B
A1: OVERHEAD CABLE
1 2 12-15
TRICEPS EXTENSIONS
A2: CABLE EZ CURL 1 2 12-15

SUGGESTED 1-2 R
WORKING
WEEK 11 EXERCISE WARM UP SETS REPS LOAD
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
1 2 12-15
CRUNCH

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

STANDING DB ARNOLD PRESS 2 2 8-10

FULL BODY

NORDIC HAM CURL 1 1 8-10

MEADOWS ROW 2 2 10-12

10-12
INVERSE ZOTTMAN CURL 1 1
(dropset)
10-12
MACHINE LATERAL RAISE 1 1
(dropset)
10-12
PEC DECK 1 1
(dropset)

SUGGESTED 1-2 R
WORKING
WEEK 12 EXERCISE WARM UP SETS REPS LOAD
MACHINE CHEST PRESS SETS
2-3 1 4-6
(HEAVY)
MACHINE CHEST PRESS
0 1 8-10
(BACK OFF)
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
1 2 12-15
TRICEPS EXTENSIONS
A2: CABLE EZ CURL 1 2 12-15

SUGGESTED 1-2 R
 WORKING
WEEK 12 EXERCISE WARM UP SETS REPS LOAD
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
1 2 12-15
CRUNCH

SUGGESTED 1-2 R
 SUBSTITUTION SUBSTITUTION
RPE REST
OPTION 1 OPTION 2

8-9 ~3 MINS MACHINE SQUAT LEG PRESS

8-9 ~3 MINS MACHINE SQUAT LEG PRESS

INCLINE MACHINE INCLINE SMITH

8-9 ~2 MINS
PRESS MACHINE PRESS

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

CHEST-SUPPORTED
9-10 ~1.5MINS HELMS DB ROW
MACHINE ROW

10 ~1.5MINS EZ BAR CURL CABLE EZ CURL

MACHINE LATERAL
10 ~1.5MINS CABLE LATERAL RAISE
RAISE

PLATE-WEIGHTED
10 ~1.5MINS MACHINE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

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

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

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
RPE REST
DBOPTION 1
ROMANIAN OPTION
45' 2
8-9 ~2 MINS
DEADLIFT HYPEREXTENSION
8-9 ~2 MINS GOBLET SQUAT DB WALKING LUNGE

9-10 ~1.5MINS DB STEP UP GOBLET SQUAT

STANDING CALF LEG PRESS TOE

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

SUGGESTED 1-2 REST DAYS

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

INCLINE MACHINE INCLINE SMITH

8-9 ~2 MINS
PRESS MACHINE PRESS

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

CHEST-SUPPORTED
9-10 ~1.5MINS HELMS DB ROW
MACHINE ROW
10 ~1.5MINS EZ BAR CURL CABLE EZ CURL
MACHINE LATERAL
10 ~1.5MINS CABLE LATERAL RAISE
RAISE
PLATE-WEIGHTED
10 ~1.5MINS MACHINE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
RPE REST
OPTIONCHEST
MACHINE 1 OPTION 2
8-9 ~3 MINS WEIGHTED DIP
PRESSCHEST
MACHINE
9-10 ~3 MINS WEIGHTED DIP
PRESS
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
SUGGESTED 1-2 REST DAYS
SUBSTITUTION SUBSTITUTION
RPE REST
DBOPTION 1
ROMANIAN OPTION
45' 2
8-9 ~2 MINS
DEADLIFT HYPEREXTENSION
8-9 ~2 MINS GOBLET SQUAT DB WALKING LUNGE

9-10 ~1.5MINS DB STEP UP GOBLET SQUAT

STANDING CALF LEG PRESS TOE

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

SUGGESTED 1-2 REST DAYS

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

INCLINE MACHINE INCLINE SMITH

8-9 ~2 MINS
PRESS MACHINE PRESS

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

CHEST-SUPPORTED
9-10 ~1.5MINS HELMS DB ROW
MACHINE ROW
10 ~1.5MINS EZ BAR CURL CABLE EZ CURL
MACHINE LATERAL
10 ~1.5MINS CABLE LATERAL RAISE
RAISE
PLATE-WEIGHTED
10 ~1.5MINS MACHINE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

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

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
RPE REST
DBOPTION 1
ROMANIAN OPTION
45' 2
8-9 ~2 MINS
DEADLIFT HYPEREXTENSION
 8-9 ~2 MINS GOBLET SQUAT DB WALKING LUNGE

9-10 ~1.5MINS DB STEP UP GOBLET SQUAT

STANDING CALF LEG PRESS TOE

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

SUGGESTED 1-2 REST DAYS

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

INCLINE MACHINE INCLINE SMITH

8-9 ~2 MINS
PRESS MACHINE PRESS

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

CHEST-SUPPORTED
9-10 ~1.5MINS HELMS DB ROW
MACHINE ROW
10 ~1.5MINS EZ BAR CURL CABLE EZ CURL
MACHINE LATERAL
10 ~1.5MINS CABLE LATERAL RAISE
RAISE
PLATE-WEIGHTED
10 ~1.5MINS MACHINE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
RPE REST
OPTIONCHEST
MACHINE 1 OPTION 2
8-9 ~3 MINS WEIGHTED DIP
PRESSCHEST
MACHINE
9-10 ~3 MINS WEIGHTED DIP
PRESS
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 DB ROW
OVERHEAD CABLE T-BAR ROW
10 0 MINS DB FRENCH PRESS
TRICEPS EXTENSION
10 ~1.5MINS DB CURL CABLE EZ CURL

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
RPE REST
DBOPTION 1
ROMANIAN OPTION
45' 2
8-9 ~2 MINS
DEADLIFT HYPEREXTENSION
8-9 ~2 MINS GOBLET SQUAT DB WALKING LUNGE

9-10 ~1.5MINS DB STEP UP GOBLET SQUAT

STANDING CALF LEG PRESS TOE

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

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
RPE REST
OPTION
INCLINE 1
SMITH OPTION 2
9-10 ~2 MINS INCLINE DB PRESS
MACHINE PRESS
8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

9-10 ~2 MINS T-BAR ROW SEATED CABLE ROW

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

BAYESIAN CABLE
10 ~1.5MINS DB PREACHER CURL
MACHINE LATERAL CURL
10 ~1.5MINS DB LATERAL RAISE
RAISE
ROMAN CHAIR
10 ~1.5MINS REVERSE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
RPE REST
OPTION 1 OPTION
2-GRIP 2
LAT
9-10 ~2 MINS MACHINE PULLDOWN
MACHINE CHEST PULLDOWN
8-9 ~3 MINS FLAT DB PRESS
PRESS
MACHINE CHEST
9-10 ~3 MINS FLAT DB PRESS
PRESS
CHEST-SUPPORTED T-
9-10 ~2 MINS SEATED CABLE ROW
BAR SHOULDER
MACHINE ROW 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

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
RPE REST
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

STANDING CALF
10 0 MINS SEATED CALF RAISE
RAISE
PLATE-WEIGHTED
10 ~1.5MINS CABLE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
RPE REST
OPTION 1 OPTION 2
 INCLINE SMITH
9-10 ~2 MINS INCLINE DB PRESS
MACHINE PRESS
8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

9-10 ~2 MINS T-BAR ROW SEATED CABLE ROW

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

BAYESIAN CABLE
10 ~1.5MINS DB PREACHER CURL
MACHINE LATERAL CURL
10 ~1.5MINS DB LATERAL RAISE
RAISE
ROMAN CHAIR
10 ~1.5MINS REVERSE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
RPE REST
OPTION 1 OPTION
2-GRIP 2
LAT
9-10 ~2 MINS MACHINE PULLDOWN
MACHINE CHEST PULLDOWN
8-9 ~3 MINS FLAT DB PRESS
PRESS
MACHINE CHEST
9-10 ~3 MINS FLAT DB PRESS
PRESS
CHEST-SUPPORTED T-
9-10 ~2 MINS SEATED CABLE ROW
BAR SHOULDER
MACHINE ROW 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

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
RPE REST
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

STANDING CALF
10 0 MINS SEATED CALF RAISE
RAISE
PLATE-WEIGHTED
10 ~1.5MINS CABLE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
RPE REST
OPTION
INCLINE 1
SMITH OPTION 2
9-10 ~2 MINS INCLINE DB PRESS
MACHINE PRESS
8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

 9-10 ~2 MINS T-BAR ROW SEATED CABLE ROW

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

BAYESIAN CABLE
10 ~1.5MINS DB PREACHER CURL
MACHINE LATERAL CURL
10 ~1.5MINS DB LATERAL RAISE
RAISE
ROMAN CHAIR
10 ~1.5MINS REVERSE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
RPE REST
OPTION 1 OPTION
2-GRIP 2
LAT
9-10 ~2 MINS MACHINE PULLDOWN
MACHINE CHEST PULLDOWN
8-9 ~3 MINS FLAT DB PRESS
PRESS
MACHINE CHEST
9-10 ~3 MINS FLAT DB PRESS
PRESS
CHEST-SUPPORTED T-
9-10 ~2 MINS SEATED CABLE ROW
BAR SHOULDER
MACHINE ROW 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

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
RPE REST
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

STANDING CALF
10 0 MINS SEATED CALF RAISE
RAISE
PLATE-WEIGHTED
10 ~1.5MINS CABLE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
RPE REST
OPTION
INCLINE 1
SMITH OPTION 2
9-10 ~2 MINS INCLINE DB PRESS
MACHINE PRESS
8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

9-10 ~2 MINS T-BAR ROW SEATED CABLE ROW

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

BAYESIAN CABLE
10 ~1.5MINS DB PREACHER CURL
CURL
 MACHINE LATERAL
10 ~1.5MINS DB LATERAL RAISE
RAISE
ROMAN CHAIR
10 ~1.5MINS REVERSE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
RPE REST
OPTION 1 OPTION
2-GRIP 2
LAT
9-10 ~2 MINS MACHINE PULLDOWN
MACHINE CHEST PULLDOWN
8-9 ~3 MINS FLAT DB PRESS
PRESS
MACHINE CHEST
9-10 ~3 MINS FLAT DB PRESS
PRESS
CHEST-SUPPORTED T-
9-10 ~2 MINS SEATED CABLE ROW
BAR SHOULDER
MACHINE ROW 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

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
RPE REST
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

STANDING CALF
10 0 MINS SEATED CALF RAISE
RAISE
PLATE-WEIGHTED
10 ~1.5MINS CABLE CRUNCH
CRUNCH

SUGGESTED 1-2 REST DAYS

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

SEATED DB MACHINE
9-10 ~2 MINS
SHOULDER PRESS SHOULDER PRESS

10 ~1.5MINS LYING LEG CURL GLUTE-HAM RAISE

9-10 ~2 MINS SINGLE-ARM DB ROW PENDLAY ROW

10 ~1.5MINS HAMMER CURL DB CURL
MACHINE LATERAL
10 ~1.5MINS DB LATERAL RAISE
RAISE
10 ~1.5MINS CABLE FIVE DB FIVE

SUGGESTED 1-2 REST DAYS

 SUBSTITUTION SUBSTITUTION
RPE REST
OPTION 1 OPTION 2
8-9 ~3 MINS FLAT DB PRESS WEIGHTED DIP
9-10 ~3 MINS FLAT DB PRESS WEIGHTED DIP

2-GRIP LAT
9-10 ~2 MINS WEIGHTED PULLUP
PULLDOWN
MACHINE SHOULDER SEATED DB
9-10 ~2 MINS
PRESS
CHEST-SUPPORTED T- SHOULDER PRESS
9-10 ~2 MINS MACHINE ROW
EZBAR
BARROW
SKULL
10 0 MINS DB FRENCH PRESS
CRUSHER
10 ~1.5MINS EZ BAR CURL DB CURL

SUGGESTED 1-2 REST DAYS

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

SEATED DB MACHINE
9-10 ~2 MINS
SHOULDER PRESS SHOULDER PRESS

10 ~1.5MINS LYING LEG CURL GLUTE-HAM RAISE

9-10 ~2 MINS SINGLE-ARM DB ROW PENDLAY ROW

10 ~1.5MINS HAMMER CURL DB CURL
MACHINE LATERAL
10 ~1.5MINS DB LATERAL RAISE
RAISE
10 ~1.5MINS CABLE FIVE DB FIVE

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
RPE REST
OPTION 1 OPTION 2
8-9 ~3 MINS FLAT DB PRESS WEIGHTED DIP
9-10 ~3 MINS FLAT DB PRESS WEIGHTED DIP
 2-GRIP LAT
9-10 ~2 MINS WEIGHTED PULLUP
PULLDOWN
MACHINE SHOULDER SEATED DB
9-10 ~2 MINS
PRESS
CHEST-SUPPORTED T- SHOULDER PRESS
9-10 ~2 MINS MACHINE ROW
EZBAR
BARROW
SKULL
10 0 MINS DB FRENCH PRESS
CRUSHER
10 ~1.5MINS EZ BAR CURL DB CURL

SUGGESTED 1-2 REST DAYS

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

SEATED DB MACHINE
9-10 ~2 MINS
SHOULDER PRESS SHOULDER PRESS

10 ~1.5MINS LYING LEG CURL GLUTE-HAM RAISE

9-10 ~2 MINS SINGLE-ARM DB ROW PENDLAY ROW

10 ~1.5MINS HAMMER CURL DB CURL
MACHINE LATERAL
10 ~1.5MINS DB LATERAL RAISE
RAISE
10 ~1.5MINS CABLE FIVE DB FIVE

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
RPE REST
OPTION 1 OPTION 2
8-9 ~3 MINS FLAT DB PRESS WEIGHTED DIP
9-10 ~3 MINS FLAT DB PRESS WEIGHTED DIP

2-GRIP LAT
9-10 ~2 MINS WEIGHTED PULLUP
PULLDOWN
MACHINE SHOULDER SEATED DB
9-10 ~2 MINS
PRESS
CHEST-SUPPORTED T- SHOULDER PRESS
9-10 ~2 MINS MACHINE ROW
BAR ROW
 EZ BAR SKULL
10 0 MINS DB FRENCH PRESS
CRUSHER
10 ~1.5MINS EZ BAR CURL DB CURL

SUGGESTED 1-2 REST DAYS

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

SEATED DB MACHINE
9-10 ~2 MINS
SHOULDER PRESS SHOULDER PRESS

10 ~1.5MINS LYING LEG CURL GLUTE-HAM RAISE

9-10 ~2 MINS SINGLE-ARM DB ROW PENDLAY ROW

10 ~1.5MINS HAMMER CURL DB CURL
MACHINE LATERAL
10 ~1.5MINS DB LATERAL RAISE
RAISE
10 ~1.5MINS CABLE FIVE DB FIVE

SUGGESTED 1-2 REST DAYS

SUBSTITUTION SUBSTITUTION
RPE REST
OPTION 1 OPTION 2
8-9 ~3 MINS FLAT DB PRESS WEIGHTED DIP
9-10 ~3 MINS FLAT DB PRESS WEIGHTED DIP

2-GRIP LAT
9-10 ~2 MINS WEIGHTED PULLUP
PULLDOWN
MACHINE SHOULDER SEATED DB
9-10 ~2 MINS
PRESS
CHEST-SUPPORTED T- SHOULDER PRESS
9-10 ~2 MINS MACHINE ROW
EZBAR
BARROW
SKULL
10 0 MINS DB FRENCH PRESS
CRUSHER
10 ~1.5MINS EZ BAR CURL DB CURL

SUGGESTED 1-2 REST DAYS

 SUBSTITUTION SUBSTITUTION
RPE REST
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.
Drop the weight back and focus on controlling the negative.
Smooth and consistent rep tempo.

Sink the dumbbells as low as you comfortably can.

Do seated if available. Otherwise do. Lying Leg Curl or Nordic

Ham Curl.

Squeeze your shoulder blades at the top, control the weight.

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

perform an additional 12-15 reps. Palms start neutral at the
bottom and supinate (palms up) as you curl. Do both arms at
the same time.

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.

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

perform an additional 12-15 reps. Round your back as you
crunch.

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

Sink the dumbbells as low as you comfortably can.

Do seated if available. Otherwise do. Lying Leg Curl or Nordic

Ham Curl.

Dropset: perform
Squeeze your 12-15blades
shoulder reps, drop the
at the weight
top, by the
control ~50%,
weight.
perform an additional 12-15 reps. Palms start neutral at the
Dropset: perform
bottom and 12-15
supinate reps,up)
(palms drop
as the
youweight
curl. Dobyboth
~50%,
arms at
perform
Dropset: perform 12-15 reps, drop the weight by ~50%,"out"
the same an additional
time. 12-15 reps. Raise the dumbbells
not "up",an
perform mind muscle12-15
additional connection with middle
reps. Round fibers.
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
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
Drop consistent.
the weight back and focus on controlling the negative.
Smooth and consistent rep tempo.

Sink the dumbbells as low as you comfortably can.

Do seated if available. Otherwise do. Lying Leg Curl or Nordic

Ham Curl.

Dropset: perform
Squeeze your 12-15blades
shoulder reps, drop the
at the weight
top, by the
control ~50%,
weight.
perform an additional 12-15 reps. Palms start neutral at the
Dropset: perform
bottom and 12-15
supinate reps,up)
(palms drop
as the
youweight
curl. Dobyboth
~50%,
arms at
perform
Dropset: perform 12-15 reps, drop the weight by ~50%,"out"
the same an additional
time. 12-15 reps. Raise the dumbbells
not "up",an
perform mind muscle12-15
additional connection with middle
reps. Round fibers.
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
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.

NOTES
Focus on strength here. Each week add weight or reps. Keep
form
Drop consistent.
the weight back and focus on controlling the negative.
Smooth and consistent rep tempo.

Sink the dumbbells as low as you comfortably can.

Do seated if available. Otherwise do. Lying Leg Curl or Nordic

Ham Curl.

Dropset: perform
Squeeze your 12-15blades
shoulder reps, drop the
at the weight
top, by the
control ~50%,
weight.
perform an additional 12-15 reps. Palms start neutral at the
Dropset: perform
bottom and 12-15
supinate reps,up)
(palms drop
as the
youweight
curl. Dobyboth
~50%,
arms at
perform
Dropset: perform 12-15 reps, drop the weight by ~50%,"out"
the same an additional
time. 12-15 reps. Raise the dumbbells
not "up",an
perform mind muscle12-15
additional connection with middle
reps. Round fibers.
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
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
45' incline, focus on squeezing your chest.
High and wide foot positioning, start with weaker leg.

High and wide foot positioning, start with weaker leg.

Initiate movement by squeezing your shoulder blades

together, pull to your lower chest, avoid using momentum.
Keep yourperform
Dropset: hips straight,
12-15 do Nordic
reps, dropHam Curl if no
the weight GHR
by ~50%,
machine.
perform an additional 12-15 reps. Brace your chest against
Dropset:
an inclineperform 12-15
bench, curl reps,
with yourdrop the weight
elbows slightlyby
in ~50%,
front of
perform
you. an additional 12-15 reps. Lean away from the cable.
Knees to chest,
Focus on controlled
squeezing reps, straightened legs more to
your delts.
increase difficulty.

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
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
45' incline, focus on squeezing your chest.
High and wide foot positioning, start with weaker leg.

High and wide foot positioning, start with weaker leg.

Initiate movement by squeezing your shoulder blades

together, pull to your lower chest, avoid using momentum.
Keep yourperform
Dropset: hips straight,
12-15 do Nordic
reps, dropHam Curl if no
the weight GHR
by ~50%,
machine.
perform an additional 12-15 reps. Brace your chest against
Dropset:
an inclineperform 12-15
bench, curl reps,
with yourdrop the weight
elbows slightlyby
in ~50%,
front of
perform
you. an additional 12-15 reps. Lean away from the cable.
Knees to chest,
Focus on controlled
squeezing reps, straightened legs more to
your delts.
increase difficulty.

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
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
45' incline, focus on squeezing your chest.
High and wide foot positioning, start with weaker leg.

High and wide foot positioning, start with weaker leg.

Initiate movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum.
Keep yourperform
Dropset: hips straight,
12-15 do Nordic
reps, dropHam Curl if no
the weight GHR
by ~50%,
machine.
perform an additional 12-15 reps. Brace your chest against
Dropset:
an inclineperform 12-15
bench, curl reps,
with yourdrop the weight
elbows slightlyby
in ~50%,
front of
perform
you. an additional 12-15 reps. Lean away from the cable.
Knees to chest,
Focus on controlled
squeezing reps, straightened legs more to
your delts.
increase difficulty.

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
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
45' incline, focus on squeezing your chest.
High and wide foot positioning, start with weaker leg.

High and wide foot positioning, start with weaker leg.

Initiate movement by squeezing your shoulder blades

together, pull to your lower chest, avoid using momentum.
Keep yourperform
Dropset: hips straight,
12-15 do Nordic
reps, dropHam Curl if no
the weight GHR
by ~50%,
machine.
perform an additional 12-15 reps. Brace your chest against
an incline bench, curl with your elbows slightly in front of
you.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Lean away from the cable.
Knees to chest,
Focus on controlled
squeezing reps, straightened legs more to
your delts.
increase difficulty.

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
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 strength here. Each week add weight or reps. Keep
form
Focusconsistent.
on strength here. Each week add weight or reps. Keep
form consistent.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.

Keep your hips as straight as you can, can sub for lying leg
curl.
Brace with your non-working hand against your knee, stay
Dropset: performform.
light, emphasize 10-12 reps, drop the weight by ~50%,
perform an additional
Dropset: perform 10-12 10-12
reps,reps.
dropHammer curlbyon~50%,
the weight
concentric,
perform supinated curl (palms up) on the eccentric.your
Dropset: an additional
perform 10-1210-12
reps,reps.
dropFocus on squeezing
the weight by ~50%,
lateral
perform delt
an to move the10-12
additional weight.
reps. Focus on bringing your
inner elbows together - not your hands.
 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
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 strength here. Each week add weight or reps. Keep
form
Focusconsistent.
on strength here. Each week add weight or reps. Keep
form consistent.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.

Keep your hips as straight as you can, can sub for lying leg
curl.
Brace with your non-working hand against your knee, stay
Dropset: performform.
light, emphasize 10-12 reps, drop the weight by ~50%,
perform an additional
Dropset: perform 10-12 10-12
reps,reps.
dropHammer curlbyon~50%,
the weight
concentric,
perform supinated curl (palms up) on the eccentric.your
Dropset: an additional
perform 10-1210-12
reps,reps.
dropFocus on squeezing
the weight by ~50%,
lateral
perform delt
an to move the10-12
additional weight.
reps. Focus on bringing your
inner elbows together - not your hands.

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
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 strength here. Each week add weight or reps. Keep
form
Focusconsistent.
on strength here. Each week add weight or reps. Keep
form consistent.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.

Keep your hips as straight as you can, can sub for lying leg
curl.
Brace with your non-working hand against your knee, stay
Dropset: performform.
light, emphasize 10-12 reps, drop the weight by ~50%,
perform an additional
Dropset: perform 10-12 10-12
reps,reps.
dropHammer curlbyon~50%,
the weight
concentric,
perform supinated curl (palms up) on the eccentric.your
Dropset: an additional
perform 10-1210-12
reps,reps.
dropFocus on squeezing
the weight by ~50%,
lateral
perform delt
an to move the10-12
additional weight.
reps. Focus on bringing your
inner elbows together - not your hands.

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
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 strength here. Each week add weight or reps. Keep
form
Focusconsistent.
on strength here. Each week add weight or reps. Keep
form consistent.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.

Keep your hips as straight as you can, can sub for lying leg
curl.
Brace with your non-working hand against your knee, stay
Dropset: performform.
light, emphasize 10-12 reps, drop the weight by ~50%,
perform an additional
Dropset: perform 10-12 10-12
reps,reps.
dropHammer curlbyon~50%,
the weight
concentric,
perform supinated curl (palms up) on the eccentric.your
Dropset: an additional
perform 10-1210-12
reps,reps.
dropFocus on squeezing
the weight by ~50%,
lateral
perform delt
an to move the10-12
additional weight.
reps. Focus on bringing your
inner elbows together - not your hands.

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
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!