Essentials

Program

the essentials program 18

 Warm-up Sets
WORKING
Substitution
Substitution

WEEK 1 Exercise Reps Load RPE Rest NOTES

(see page 15 for details) SETS Option 1 Option 2

Flat DB Press
Machine Chest Focus on strength here. Each week add weight or reps.
2-3 1 4-6 8-9 ~3 min Weighted Dip
(Heavy) Press Keep form consistent.

Flat DB Press
Machine Chest Focus on mind-muscle connection with pecs. Drop the
0 1 8-10 9-10 ~3 min Weighted Dip
(Back off) Press weight back and focus on stretch and squeeze!

DB Romanian 45°
Maintain a neutral lower back, set your hips back, squeeze
Romanian Deadlift 2 2 8-10 8-9 ~2 min
Deadlift Hyperextension your hamstrings to move the weight.
FULL BODY A

Machine
Do first set wide overhand (1.5x shoulder width), second
2-Grip Lat Pulldown 1 2 10-12 9-10 ~2 min 2-Grip Pull-up
Pulldown set underhand (1x shoulder width).

8-10
Smith Machine
DB Walking Lunge 1 1 9-10 ~1.5 min DB Step Up Take medium strides, let your torso lean forward.
per leg Lunge

Overhead Cable Arc the dumbbells behind your head, constant tension on
DB Skull Crusher 1 1 12-15 10 ~1.5 min DB French Press
Tricep Extension triceps.

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

12-15 Cable Lateral
Machine Lateral
DB Lateral Raise 1 1 10 ~1.5 min perform an additional 12-15 reps. Raise the dumbbells
(dropset) Raise Raise
"out" not "up", mind muscle connection with middle fibers.

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

12-15 Standing Calf
Leg Press Toe
Seated Calf Raise 1 1 10 ~1.5 min perform an additional 12-15 reps. Press all the way up to
(dropset) Raise Press
your toes, stretch your calves at the bottom, don't bounce.

Su g g este d 2 - 3 R est D ay s

the essentials program 1

 Warm-up Sets
WORKING
Substitution
Substitution

WEEK 1 Exercise Reps Load RPE Rest NOTES

(see page 15 for details) SETS Option 1 Option 2

Hack Squat
Focus on strength here. Each week add weight or reps.
2-3 1 4-6 8-9 ~3 min Machine Squat Leg Press
(Heavy) Keep form consistent.

Hack Squat
Drop the weight back and focus on controlling the
0 1 8-10 8-9 ~3 min Machine Squat Leg Press
(Back off) negative. Smooth and consistent rep tempo.
FULL BODY B

Incline Machine Incline Smith

Incline DB Press 2 2 8-10 8-9 ~2 min Sink the dumbbells as low as you comfortably can.
Press Machine Press

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

10-12
Seated Hamstring Curl 1 1 10 ~1.5 min Nordic Ham Curl Lying Leg Curl perform an additional 10-12 reps. Do seated if available.
(dropset)
Otherwise do Lying Leg Curl or Nordic Ham Curl.

Chest-Supported Squeeze your shoulder blades at the top, control the

T-Bar Row 1 2 10-12 9-10 ~1.5 min Helms DB Row
Machine Row weight.

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

12-15
EZ Bar Curl 1 1 10 ~1.5 min DB Curl Cable EZ-Curl perform an additional 12-15 reps. Arc the bar "out" not "up",
(dropset)
focus on squeezing your biceps.

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

12-15 Plate-weighted
Cable Crunch 0 1 10 ~1.5 min Machine Crunch perform an additional 12-15 reps. Round your back as you
(dropset) Crunch
crunch.

Suggested 2-3 Rest Days

the essentials program 2

 Warm-up Sets
WORKING
Substitution
Substitution

WEEK 2 Exercise Reps Load RPE Rest NOTES

(see page 15 for details) SETS Option 1 Option 2

Flat DB Press
Machine Chest Focus on strength here. Each week add weight or reps.
2-3 1 4-6 8-9 ~3 min Weighted Dip
(Heavy) Press Keep form consistent.

Flat DB Press
Machine Chest Focus on mind-muscle connection with pecs. Drop the
0 1 8-10 9-10 ~3 min Weighted Dip
(Back off) Press weight back and focus on stretch and squeeze!

DB Romanian 45°
Maintain a neutral lower back, set your hips back, squeeze
Romanian Deadlift 2 2 8-10 8-9 ~2 min
Deadlift Hyperextension your hamstrings to move the weight.
FULL BODY A

Machine
Do first set wide overhand (1.5x shoulder width), second
2-Grip Lat Pulldown 1 2 10-12 9-10 ~2 min 2-Grip Pull-up
Pulldown set underhand (1x shoulder width).

8-10
Smith Machine
DB Walking Lunge 1 1 9-10 ~1.5 min DB Step Up Take medium strides, let your torso lean forward.
per leg Lunge

Overhead Cable Arc the dumbbells behind your head, constant tension on
DB Skull Crusher 1 1 12-15 10 ~1.5 min DB French Press
Tricep Extension triceps.

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

12-15 Cable Lateral
Machine Lateral
DB Lateral Raise 1 1 10 ~1.5 min perform an additional 12-15 reps. Raise the dumbbells
(dropset) Raise Raise
"out" not "up", mind muscle connection with middle fibers.

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

12-15 Standing Calf
Leg Press Toe
Seated Calf Raise 1 1 10 ~1.5 min perform an additional 12-15 reps. Press all the way up to
(dropset) Raise Press
your toes, stretch your calves at the bottom, don't bounce.

Su g g este d 2 - 3 R est D ay s

the essentials program 3

 Warm-up Sets
WORKING
Substitution
Substitution

WEEK 2 Exercise Reps Load RPE Rest NOTES

(see page 15 for details) SETS Option 1 Option 2

Hack Squat
Focus on strength here. Each week add weight or reps.
2-3 1 4-6 8-9 ~3 min Machine Squat Leg Press
(Heavy) Keep form consistent.

Hack Squat
Drop the weight back and focus on controlling the
0 1 8-10 8-9 ~3 min Machine Squat Leg Press
(Back off) negative. Smooth and consistent rep tempo.
FULL BODY B

Incline Machine Incline Smith

Incline DB Press 2 2 8-10 8-9 ~2 min Sink the dumbbells as low as you comfortably can.
Press Machine Press

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

10-12
Seated Hamstring Curl 1 1 10 ~1.5 min Nordic Ham Curl Lying Leg Curl perform an additional 10-12 reps. Do seated if available.
(dropset)
Otherwise do Lying Leg Curl or Nordic Ham Curl.

Chest-Supported Squeeze your shoulder blades at the top, control the

T-Bar Row 1 2 10-12 9-10 ~1.5 min Helms DB Row
Machine Row weight.

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

12-15
EZ Bar Curl 1 1 10 ~1.5 min DB Curl Cable EZ-Curl perform an additional 12-15 reps. Arc the bar "out" not "up",
(dropset)
focus on squeezing your biceps.

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

12-15 Plate-weighted
Cable Crunch 0 1 10 ~1.5 min Machine Crunch perform an additional 12-15 reps. Round your back as you
(dropset) Crunch
crunch.

Suggested 2-3 Rest Days

the essentials program 4

 Warm-up Sets
WORKING
Substitution
Substitution

WEEK 3 Exercise Reps Load RPE Rest NOTES

(see page 15 for details) SETS Option 1 Option 2

Flat DB Press
Machine Chest Focus on strength here. Each week add weight or reps.
2-3 1 4-6 8-9 ~3 min Weighted Dip
(Heavy) Press Keep form consistent.

Flat DB Press
Machine Chest Focus on mind-muscle connection with pecs. Drop the
0 1 8-10 9-10 ~3 min Weighted Dip
(Back off) Press weight back and focus on stretch and squeeze!

DB Romanian 45°
Maintain a neutral lower back, set your hips back, squeeze
Romanian Deadlift 2 2 8-10 8-9 ~2 min
Deadlift Hyperextension your hamstrings to move the weight.
FULL BODY A

Machine
Do first set wide overhand (1.5x shoulder width), second
2-Grip Lat Pulldown 1 2 10-12 9-10 ~2 min 2-Grip Pull-up
Pulldown set underhand (1x shoulder width).

8-10
Smith Machine
DB Walking Lunge 1 1 9-10 ~1.5 min DB Step Up Take medium strides, let your torso lean forward.
per leg Lunge

Overhead Cable Arc the dumbbells behind your head, constant tension on
DB Skull Crusher 1 1 12-15 10 ~1.5 min DB French Press
Tricep Extension triceps.

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

12-15 Cable Lateral
Machine Lateral
DB Lateral Raise 1 1 10 ~1.5 min perform an additional 12-15 reps. Raise the dumbbells
(dropset) Raise Raise
"out" not "up", mind muscle connection with middle fibers.

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

12-15 Standing Calf
Leg Press Toe
Seated Calf Raise 1 1 10 ~1.5 min perform an additional 12-15 reps. Press all the way up to
(dropset) Raise Press
your toes, stretch your calves at the bottom, don't bounce.

Su g g este d 2 - 3 R est D ay s

the essentials program 5

 Warm-up Sets
WORKING
Substitution
Substitution

WEEK 3 Exercise Reps Load RPE Rest NOTES

(see page 15 for details) SETS Option 1 Option 2

Hack Squat
Focus on strength here. Each week add weight or reps.
2-3 1 4-6 8-9 ~3 min Machine Squat Leg Press
(Heavy) Keep form consistent.

Hack Squat
Drop the weight back and focus on controlling the
0 1 8-10 8-9 ~3 min Machine Squat Leg Press
(Back off) negative. Smooth and consistent rep tempo.
FULL BODY B

Incline Machine Incline Smith

Incline DB Press 2 2 8-10 8-9 ~2 min Sink the dumbbells as low as you comfortably can.
Press Machine Press

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

10-12
Seated Hamstring Curl 1 1 10 ~1.5 min Nordic Ham Curl Lying Leg Curl perform an additional 10-12 reps. Do seated if available.
(dropset)
Otherwise do Lying Leg Curl or Nordic Ham Curl.

Chest-Supported Squeeze your shoulder blades at the top, control the

T-Bar Row 1 2 10-12 9-10 ~1.5 min Helms DB Row
Machine Row weight.

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

12-15
EZ Bar Curl 1 1 10 ~1.5 min DB Curl Cable EZ-Curl perform an additional 12-15 reps. Arc the bar "out" not "up",
(dropset)
focus on squeezing your biceps.

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

12-15 Plate-weighted
Cable Crunch 0 1 10 ~1.5 min Machine Crunch perform an additional 12-15 reps. Round your back as you
(dropset) Crunch
crunch.

Suggested 2-3 Rest Days

the essentials program 6

 Warm-up Sets
WORKING
Substitution
Substitution

WEEK 4 Exercise Reps Load RPE Rest NOTES

(see page 15 for details) SETS Option 1 Option 2

Flat DB Press
Machine Chest Focus on strength here. Each week add weight or reps.
2-3 1 4-6 8-9 ~3 min Weighted Dip
(Heavy) Press Keep form consistent.

Flat DB Press
Machine Chest Focus on mind-muscle connection with pecs. Drop the
0 1 8-10 9-10 ~3 min Weighted Dip
(Back off) Press weight back and focus on stretch and squeeze!

DB Romanian 45°
Maintain a neutral lower back, set your hips back, squeeze
Romanian Deadlift 2 2 8-10 8-9 ~2 min
Deadlift Hyperextension your hamstrings to move the weight.
FULL BODY A

Machine
Do first set wide overhand (1.5x shoulder width), second
2-Grip Lat Pulldown 1 2 10-12 9-10 ~2 min 2-Grip Pull-up
Pulldown set underhand (1x shoulder width).

8-10
Smith Machine
DB Walking Lunge 1 1 9-10 ~1.5 min DB Step Up Take medium strides, let your torso lean forward.
per leg Lunge

Overhead Cable Arc the dumbbells behind your head, constant tension on
DB Skull Crusher 1 1 12-15 10 ~1.5 min DB French Press
Tricep Extension triceps.

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

12-15 Cable Lateral
Machine Lateral
DB Lateral Raise 1 1 10 ~1.5 min perform an additional 12-15 reps. Raise the dumbbells
(dropset) Raise Raise
"out" not "up", mind muscle connection with middle fibers.

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

12-15 Standing Calf
Leg Press Toe
Seated Calf Raise 1 1 10 ~1.5 min perform an additional 12-15 reps. Press all the way up to
(dropset) Raise Press
your toes, stretch your calves at the bottom, don't bounce.

Su g g este d 2 - 3 R est D ay s

the essentials program 7

 Warm-up Sets
WORKING
Substitution
Substitution

WEEK 4 Exercise Reps Load RPE Rest NOTES

(see page 15 for details) SETS Option 1 Option 2

Hack Squat
Focus on strength here. Each week add weight or reps.
2-3 1 4-6 8-9 ~3 min Machine Squat Leg Press
(Heavy) Keep form consistent.

Hack Squat
Drop the weight back and focus on controlling the
0 1 8-10 8-9 ~3 min Machine Squat Leg Press
(Back off) negative. Smooth and consistent rep tempo.
FULL BODY B

Incline Machine Incline Smith

Incline DB Press 2 2 8-10 8-9 ~2 min Sink the dumbbells as low as you comfortably can.
Press Machine Press

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

10-12
Seated Hamstring Curl 1 1 10 ~1.5 min Nordic Ham Curl Lying Leg Curl perform an additional 10-12 reps. Do seated if available.
(dropset)
Otherwise do Lying Leg Curl or Nordic Ham Curl.

Chest-Supported Squeeze your shoulder blades at the top, control the

T-Bar Row 1 2 10-12 9-10 ~1.5 min Helms DB Row
Machine Row weight.

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

12-15
EZ Bar Curl 1 1 10 ~1.5 min DB Curl Cable EZ-Curl perform an additional 12-15 reps. Arc the bar "out" not "up",
(dropset)
focus on squeezing your biceps.

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

12-15 Plate-weighted
Cable Crunch 0 1 10 ~1.5 min Machine Crunch perform an additional 12-15 reps. Round your back as you
(dropset) Crunch
crunch.

Suggested 2-3 Rest Days

the essentials program 8

 Warm-up Sets
WORKING
Reps Load RPE Rest Substitution
Substitution

WEEK 5 Exercise
(see page 15 for details) SETS Option 1 Option 2 NOTES

Romanian 45°
mphasize the stretch in your hamstrings, prevent your
DB Romanian Deadlift 1-2 2 8-10 8-9 ~2 min
E

Deadlift Hyperextension lower back from rounding.

Weighted Dip
Machine Chest Tuck your elbows at 45°, lean your torso forward 15°,
2-3 1 6-8 8-9 ~3 min Flat DB Press
(Heavy) Press shoulder width or slightly wider grip.

Weighted Dip
Machine Chest Tuck your elbows at 45°, lean your torso forward 15°,
0 1 10-12 9-10 ~3 min Flat DB Press
(Back off) Press shoulder width or slightly wider grip.
FULL BODY A

10-12
Smith Machine Use a box height that places your working leg's thigh at
DB Step Up 1 1 9-10 ~1.5 min DB Walking Lunge
per leg Lunge parallel when your other foot is on the ground.

2-Grip Lat
First set 1.5x shoulder width grip. Second set 1.0x
2-Grip Pullup 2 2 8-10 9-10 ~2 min Machine Pulldown
Pulldown shoulder width grip.

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

12-15 Machine Lateral
Cable Lateral Raise 1 1 9-10 ~1.5 min DB Lateral Raise perform an additional 12-15 reps. Lean away from the
(dropset) Raise
cable. Focus on squeezing your delts.

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

10-12 Triceps
DB Triceps perform an additional 10-12 reps. Lean slightly forward,
Cable Triceps Kickback 1 1 9-10 ~1.5 min
(dropset) Pressdown Kickback lock your elbow behind your torso (shoulder
hyperextension).

Standing Calf
Press all the way up to your toes, stretch your calves at the
Leg Press Toe Press 1 1 15-20 10 0 min Seated Calf Raise
Raise bottom, don't bounce.

Su gg este d 2 - 3 R est D ay s

the essentials program 9

 Warm-up Sets
WORKING
Reps Load RPE Rest Substitution
Substitution

WEEK 5 Exercise (see page 15 for details) SETS Option 1 Option 2 NOTES

Incline Smith
Incline Machine Press 1-2 2 8-10 9-10 ~2 min Incline DB Press 45° incline, focus on squeezing your chest.
Machine Press

Single-Leg Leg Press

6-8

2-3 1 8-9 ~3 min Machine Squat Hack Squat High and wide foot positioning, start with weaker leg.
(Heavy) per leg

Single-Leg Leg Press

10-12

FULL BODY B

0 1 8-9 ~3 min Machine Squat Hack Squat High and wide foot positioning, start with weaker leg.
(Back off) per leg

Initiate the movement by squeezing your shoulder blades

Pendlay Row 2 2 8-10 9-10 ~2 min T-Bar Row Seated Cable Row
together, pull to your lower chest, avoid using momentum.

Glute-Ham Raise 1 1 10-12 10 ~1.5 min Nordic Ham Curl Lying Leg Curl
Keep your hips straight, do Nordic ham curls if no GHR
machine.

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

12-15 Bayesian Cable perform an additional 12-15 reps. Brace your chest against
Spider Curl 1 1 10 ~1.5 min DB Preacher Curl
(dropset) Curl an incline bench, curl with your elbows slightly in front of
you.

Hanging Leg Raise 0 1 12-15 10 ~1.5 min

Roman Chair
Reverse Crunch
Knees to chest, controlled reps, straighten legs more to
Crunch increase difficulty.

Suggested 2-3 Rest Days

the essentials program 10

 Warm-up Sets
WORKING
Reps Load RPE Rest Substitution
Substitution

WEEK 6 Exercise
(see page 15 for details) SETS Option 1 Option 2 NOTES

Romanian 45°
mphasize the stretch in your hamstrings, prevent your
DB Romanian Deadlift 1-2 2 8-10 8-9 ~2 min
E

Deadlift Hyperextension lower back from rounding.

Weighted Dip
Machine Chest Tuck your elbows at 45°, lean your torso forward 15°,
2-3 1 6-8 8-9 ~3 min Flat DB Press
(Heavy) Press shoulder width or slightly wider grip.

Weighted Dip
Machine Chest Tuck your elbows at 45°, lean your torso forward 15°,
0 1 10-12 9-10 ~3 min Flat DB Press
(Back off) Press shoulder width or slightly wider grip.
FULL BODY A

10-12
Smith Machine Use a box height that places your working leg's thigh at
DB Step Up 1 1 9-10 ~1.5 min DB Walking Lunge
per leg Lunge parallel when your other foot is on the ground.

2-Grip Lat
First set 1.5x shoulder width grip. Second set 1.0x
2-Grip Pullup 2 2 8-10 9-10 ~2 min Machine Pulldown
Pulldown shoulder width grip.

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

12-15 Machine Lateral
Cable Lateral Raise 1 1 9-10 ~1.5 min DB Lateral Raise perform an additional 12-15 reps. Lean away from the
(dropset) Raise
cable. Focus on squeezing your delts.

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

10-12 Triceps
DB Triceps perform an additional 10-12 reps. Lean slightly forward,
Cable Triceps Kickback 1 1 9-10 ~1.5 min
(dropset) Pressdown Kickback lock your elbow behind your torso (shoulder
hyperextension).

Standing Calf
Press all the way up to your toes, stretch your calves at the
Leg Press Toe Press 1 1 15-20 10 0 min Seated Calf Raise
Raise bottom, don't bounce.

Su gg este d 2 - 3 R est D ay s

the essentials program 11

 Warm-up Sets
WORKING
Reps Load RPE Rest Substitution
Substitution

WEEK 6 Exercise (see page 15 for details) SETS Option 1 Option 2 NOTES

Incline Smith
Incline Machine Press 1-2 2 8-10 9-10 ~2 min Incline DB Press 45° incline, focus on squeezing your chest.
Machine Press

Single-Leg Leg Press

6-8

2-3 1 8-9 ~3 min Machine Squat Hack Squat High and wide foot positioning, start with weaker leg.
(Heavy) per leg

Single-Leg Leg Press

10-12

FULL BODY B

0 1 8-9 ~3 min Machine Squat Hack Squat High and wide foot positioning, start with weaker leg.
(Back off) per leg

Initiate the movement by squeezing your shoulder blades

Pendlay Row 2 2 8-10 9-10 ~2 min T-Bar Row Seated Cable Row
together, pull to your lower chest, avoid using momentum.

Glute-Ham Raise 1 1 10-12 10 ~1.5 min Nordic Ham Curl Lying Leg Curl
Keep your hips straight, do Nordic ham curls if no GHR
machine.

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

12-15 Bayesian Cable perform an additional 12-15 reps. Brace your chest against
Spider Curl 1 1 10 ~1.5 min DB Preacher Curl
(dropset) Curl an incline bench, curl with your elbows slightly in front of
you.

Hanging Leg Raise 0 1 12-15 10 ~1.5 min

Roman Chair
Reverse Crunch
Knees to chest, controlled reps, straighten legs more to
Crunch increase difficulty.

Suggested 2-3 Rest Days

the essentials program 12

 Warm-up Sets
WORKING
Reps Load RPE Rest Substitution
Substitution

WEEK 7 Exercise
(see page 15 for details) SETS Option 1 Option 2 NOTES

Romanian 45°
Emphasize the stretch in your hamstrings, prevent your
DB Romanian Deadlift 1-2 2 8-10 8-9 ~2 min
Deadlift Hyperextension lower back from rounding.

Weighted Dip
Machine Chest Tuck your elbows at 45°, lean your torso forward 15°,
2-3 1 6-8 8-9 ~3 min Flat DB Press
(Heavy) Press shoulder width or slightly wider grip.

Weighted Dip
Machine Chest Tuck your elbows at 45°, lean your torso forward 15°,
0 1 10-12 9-10 ~3 min Flat DB Press
(Back off) Press shoulder width or slightly wider grip.
FULL BODY A

10-12
Smith Machine Use a box height that places your working leg's thigh at
DB Step Up 1 1 9-10 ~1.5 min DB Walking Lunge
per leg Lunge parallel when your other foot is on the ground.

2-Grip Lat
First set 1.5x shoulder width grip. Second set 1.0x
2-Grip Pullup 2 2 8-10 9-10 ~2 min Machine Pulldown
Pulldown shoulder width grip.

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

12-15 Machine Lateral
Cable Lateral Raise 1 1 9-10 ~1.5 min DB Lateral Raise perform an additional 12-15 reps. Lean away from the
(dropset) Raise
cable. Focus on squeezing your delts.

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

10-12 Triceps
DB Triceps perform an additional 10-12 reps. Lean slightly forward,
Cable Triceps Kickback 1 1 9-10 ~1.5 min
(dropset) Pressdown Kickback lock your elbow behind your torso (shoulder

hyperextension).

Standing Calf
Press all the way up to your toes, stretch your calves at the
Leg Press Toe Press 1 1 15-20 10 0 min Seated Calf Raise
Raise bottom, don't bounce.

Su gg este d 2 - 3 R est D ay s

the essentials program 13

 Warm-up Sets
WORKING
Reps Load RPE Rest Substitution
Substitution

WEEK 7 Exercise (see page 15 for details) SETS Option 1 Option 2 NOTES

Incline Smith
Incline Machine Press 1-2 2 8-10 9-10 ~2 min Incline DB Press 45° incline, focus on squeezing your chest.
Machine Press

Single-Leg Leg Press

6-8

2-3 1 8-9 ~3 min Machine Squat Hack Squat High and wide foot positioning, start with weaker leg.
(Heavy) per leg
FULL BODY B

Single-Leg Leg Press

10-12

0 1 8-9 ~3 min Machine Squat Hack Squat High and wide foot positioning, start with weaker leg.
(Back off) per leg

Initiate the movement by squeezing your shoulder blades

Pendlay Row 2 2 8-10 9-10 ~2 min T-Bar Row Seated Cable Row
together, pull to your lower chest, avoid using momentum.

Glute-Ham Raise 1 1 10-12 10 ~1.5 min Nordic Ham Curl Lying Leg Curl
Keep your hips straight, do Nordic ham curls if no GHR
machine.

:
Dropset perform 12-15 reps, drop the weight by ~50 %,
12-15 Bayesian Cable perform an additional 12-15 reps. Brace your chest against
Spider Curl 1 1 10 ~1.5 min DB Preacher Curl
(dropset) Curl an incline bench, curl with your elbows slightly in front of

you.

Roman Chair Knees to chest, controlled reps, straighten legs more to

increase difficulty.
Hanging Leg Raise 0 1 12-15 10 ~1.5 min Reverse Crunch
Crunch

Suggested 2-3 Rest Days

the essentials program 14

 Warm-up Sets
WORKING
Reps Load RPE Rest Substitution
Substitution

WEEK 8 Exercise
(see page 15 for details) SETS Option 1 Option 2 NOTES

Romanian 45°
mphasize the stretch in your hamstrings, prevent your
DB Romanian Deadlift 1-2 2 8-10 8-9 ~2 min
E

Deadlift Hyperextension lower back from rounding.

Weighted Dip
Machine Chest Tuck your elbows at 45°, lean your torso forward 15°,
2-3 1 6-8 8-9 ~3 min Flat DB Press
(Heavy) Press shoulder width or slightly wider grip.

Weighted Dip
Machine Chest Tuck your elbows at 45°, lean your torso forward 15°,
0 1 10-12 9-10 ~3 min Flat DB Press
(Back off) Press shoulder width or slightly wider grip.
FULL BODY A

10-12
Smith Machine Use a box height that places your working leg's thigh at
DB Step Up 1 1 9-10 ~1.5 min DB Walking Lunge
per leg Lunge parallel when your other foot is on the ground.

2-Grip Lat
First set 1.5x shoulder width grip. Second set 1.0x
2-Grip Pullup 2 2 8-10 9-10 ~2 min Machine Pulldown
Pulldown shoulder width grip.

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

12-15 Machine Lateral
Cable Lateral Raise 1 1 9-10 ~1.5 min DB Lateral Raise perform an additional 12-15 reps. Lean away from the
(dropset) Raise
cable. Focus on squeezing your delts.

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

10-12 Triceps
DB Triceps perform an additional 10-12 reps. Lean slightly forward,
Cable Triceps Kickback 1 1 9-10 ~1.5 min
(dropset) Pressdown Kickback lock your elbow behind your torso (shoulder
hyperextension).

Standing Calf
Press all the way up to your toes, stretch your calves at the
Leg Press Toe Press 1 1 15-20 10 0 min Seated Calf Raise
Raise bottom, don't bounce.

Su gg este d 2 - 3 R est D ay s

the essentials program 15

 Warm-up Sets
WORKING
Reps Load RPE Rest Substitution
Substitution

WEEK 8 Exercise (see page 15 for details) SETS Option 1 Option 2 NOTES

Incline Smith
Incline Machine Press 1-2 2 8-10 9-10 ~2 min Incline DB Press 45° incline, focus on squeezing your chest.
Machine Press

Single-Leg Leg Press

6-8

2-3 1 8-9 ~3 min Machine Squat Hack Squat High and wide foot positioning, start with weaker leg.
(Heavy) per leg

Single-Leg Leg Press

10-12

FULL BODY B

0 1 8-9 ~3 min Machine Squat Hack Squat High and wide foot positioning, start with weaker leg.
(Back off) per leg

Initiate the movement by squeezing your shoulder blades

Pendlay Row 2 2 8-10 9-10 ~2 min T-Bar Row Seated Cable Row
together, pull to your lower chest, avoid using momentum.

Glute-Ham Raise 1 1 10-12 10 ~1.5 min Nordic Ham Curl Lying Leg Curl
Keep your hips straight, do Nordic ham curls if no GHR
machine.

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

12-15 Bayesian Cable perform an additional 12-15 reps. Brace your chest against
Spider Curl 1 1 10 ~1.5 min DB Preacher Curl
(dropset) Curl an incline bench, curl with your elbows slightly in front of
you.

Hanging Leg Raise 0 1 12-15 10 ~1.5 min

Roman Chair
Reverse Crunch
Knees to chest, controlled reps, straighten legs more to
Crunch increase difficulty.

Suggested 2-3 Rest Days

the essentials program 16

 Warm-up Sets
WORKING
Reps Load RPE Rest Substitution
Substitution

WEEK 9 Exercise
(see page 15 for details) SETS Option 1 Option 2 NOTES

Slight Incline DB Press

2-3 1 4-6 8-9 ~3 min Flat DB Press Weighted Dip 15° bench angle. Tuck your elbows slightly.
(Heavy)

Slight Incline DB Press

0 1 8-10 9-10 ~3 min Flat DB Press Weighted Dip 15° bench angle. Tuck your elbows slightly.
(Back off)

DB Romanian 45°
Maintain a neutral lower back, set your hips back, don't
Romanian Deadlift 2 2 10-12 8-9 ~2 min
Deadlift Hyperextension allow your spine to round.
FULL BODY A

Think about pulling your elbows "down" and "in". Last set
10-12 2-Grip Lat

Machine Pulldown 2 2 9-10 ~2 min Weighted Pullup only do a dropset: perform 10-12 reps, drop the weight by
(dropset) Pulldown
~50%, perform an additional 10-12 reps.

8-10

DB Bulgarian Split Squat 1 1 8-9 ~1.5 min DB Walking Lunge DB Step Up Start with your weaker leg. Squat deep.
per leg

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

12-15 Cable Triceps DB Triceps
Triceps Pressdown 1 1 9-10 ~1.5 min perform an additional 12-15 reps. Focus on squeezing your
(dropset) Kickback Kickback
triceps to move the weight.

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

10-12 Cable Lateral

Machine Lateral Raise 1 1 10 ~1.5 min DB Lateral Raise perform an additional 10-12 reps. Focus on squeezing your
(dropset) Raise
lateral delt to move the weight.

Leg Press Toe Press all the way up to your toes, stretch your calves at the
Standing Calf Raise 1 2 15-20 10 ~1.5 min Seated Calf Raise
Press bottom, don't bounce.

Su gg este d 2 - 3 R est D ay s

the essentials program 17

 Warm-up Sets
WORKING
Substitution
Substitution

WEEK 9 Exercise Reps Load RPE Rest NOTES

(see page 15 for details) SETS Option 1 Option 2

Machine Squat
Focus on strength here. Each week add weight or reps.
2-3 1 4-6 8-9 ~3 min Hack Squat Leg Press
(Heavy) Keep form consistent.

Machine Squat
Drop the weight back and focus on controlling the
0 1 8-10 8-9 ~3 min Hack Squat Leg Press
(Back off) negative. Smooth and consistent rep tempo.

Start with your elbows in front of you and palms facing in.
FULL BODY B

Seated DB Machine Shoulder

Standing DB Arnold Press 2 2 8-10 9-10 ~2 min Rotate the dumbbells so that your palms face forward as
Shoulder Press Press
you press.

Keep your hips as straight as you can, can sub for lying leg
Nordic Ham Curl 1 1 8-10 10 ~1.5 min Lying Leg Curl Glute-Ham Raise
curl.

Single-Arm DB
Brace with your non-working hand against your knee, stay
Meadows Row 2 2 10-12 9-10 ~2 min Pendlay Row
Row light, emphasize form.

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

10-12
Inverse Zottman Curl 1 1 10 ~1.5 min Hammer Curl DB Curl perform an additional 10-12 reps. Hammer curl on
(dropset)
concentric, supinated curl (palms up) on the eccentric.

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

10-12
Pec Deck 1 1 10 ~1.5 min Cable Flye DB Flye perform an additional 10-12 reps. Focus on bringing your
(dropset)
inner elbows together - not your hands.

Suggested 2-3 Rest Days

the essentials program 18

 Warm-up Sets
WORKING
Reps Load RPE Rest Substitution
Substitution

WEEK 10 Exercise
(see page 15 for details) SETS Option 1 Option 2 NOTES

Slight Incline DB Press

2-3 1 4-6 8-9 ~3 min Flat DB Press Weighted Dip 15° bench angle. Tuck your elbows slightly.
(Heavy)

Slight Incline DB Press

0 1 8-10 9-10 ~3 min Flat DB Press Weighted Dip 15° bench angle. Tuck your elbows slightly.
(Back off)

DB Romanian 45°
Maintain a neutral lower back, set your hips back, don't
Romanian Deadlift 2 2 10-12 8-9 ~2 min
Deadlift Hyperextension allow your spine to round.
FULL BODY A

Think about pulling your elbows "down" and "in". Last set
10-12 2-Grip Lat

Machine Pulldown 2 2 9-10 ~2 min Weighted Pullup only do a dropset: perform 10-12 reps, drop the weight by
(dropset) Pulldown
~50%, perform an additional 10-12 reps.

8-10

DB Bulgarian Split Squat 1 1 8-9 ~1.5 min DB Walking Lunge DB Step Up Start with your weaker leg. Squat deep.
per leg

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

12-15 Cable Triceps DB Triceps
Triceps Pressdown 1 1 9-10 ~1.5 min perform an additional 12-15 reps. Focus on squeezing your
(dropset) Kickback Kickback
triceps to move the weight.

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

10-12 Cable Lateral

Machine Lateral Raise 1 1 10 ~1.5 min DB Lateral Raise perform an additional 10-12 reps. Focus on squeezing your
(dropset) Raise
lateral delt to move the weight.

Leg Press Toe Press all the way up to your toes, stretch your calves at the
Standing Calf Raise 1 2 15-20 10 ~1.5 min Seated Calf Raise
Press bottom, don't bounce.

Su gg este d 2 - 3 R est D ay s

the essentials program 19

 Warm-up Sets
WORKING
Substitution
Substitution

WEEK 10 Exercise Reps Load RPE Rest NOTES

(see page 15 for details) SETS Option 1 Option 2

Machine Squat
Focus on strength here. Each week add weight or reps.
2-3 1 4-6 8-9 ~3 min Hack Squat Leg Press
(Heavy) Keep form consistent.

Machine Squat
Drop the weight back and focus on controlling the
0 1 8-10 8-9 ~3 min Hack Squat Leg Press
(Back off) negative. Smooth and consistent rep tempo.

Start with your elbows in front of you and palms facing in.
FULL BODY B

Seated DB Machine Shoulder

Standing DB Arnold Press 2 2 8-10 9-10 ~2 min Rotate the dumbbells so that your palms face forward as
Shoulder Press Press
you press.

Keep your hips as straight as you can, can sub for lying leg
Nordic Ham Curl 1 1 8-10 10 ~1.5 min Lying Leg Curl Glute-Ham Raise
curl.

Single-Arm DB
Brace with your non-working hand against your knee, stay
Meadows Row 2 2 10-12 9-10 ~2 min Pendlay Row
Row light, emphasize form.

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

10-12
Inverse Zottman Curl 1 1 10 ~1.5 min Hammer Curl DB Curl perform an additional 10-12 reps. Hammer curl on
(dropset)
concentric, supinated curl (palms up) on the eccentric.

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

10-12
Pec Deck 1 1 10 ~1.5 min Cable Flye DB Flye perform an additional 10-12 reps. Focus on bringing your
(dropset)
inner elbows together - not your hands.

Suggested 2-3 Rest Days

the essentials program 20

 Warm-up Sets
WORKING
Reps Load RPE Rest Substitution
Substitution

WEEK 11 Exercise
(see page 15 for details) SETS Option 1 Option 2 NOTES

Slight Incline DB Press

2-3 1 4-6 8-9 ~3 min Flat DB Press Weighted Dip 15° bench angle. Tuck your elbows slightly.
(Heavy)

Slight Incline DB Press

0 1 8-10 9-10 ~3 min Flat DB Press Weighted Dip 15° bench angle. Tuck your elbows slightly.
(Back off)

DB Romanian 45°
Maintain a neutral lower back, set your hips back, don't
Romanian Deadlift 2 2 10-12 8-9 ~2 min
Deadlift Hyperextension allow your spine to round.
FULL BODY A

Think about pulling your elbows "down" and "in". Last set
10-12 2-Grip Lat

Machine Pulldown 2 2 9-10 ~2 min Weighted Pullup only do a dropset: perform 10-12 reps, drop the weight by
(dropset) Pulldown
~50%, perform an additional 10-12 reps.

8-10

DB Bulgarian Split Squat 1 1 8-9 ~1.5 min DB Walking Lunge DB Step Up Start with your weaker leg. Squat deep.
per leg

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

12-15 Cable Triceps DB Triceps
Triceps Pressdown 1 1 9-10 ~1.5 min perform an additional 12-15 reps. Focus on squeezing your
(dropset) Kickback Kickback
triceps to move the weight.

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

10-12 Cable Lateral

Machine Lateral Raise 1 1 10 ~1.5 min DB Lateral Raise perform an additional 10-12 reps. Focus on squeezing your
(dropset) Raise
lateral delt to move the weight.

Leg Press Toe Press all the way up to your toes, stretch your calves at the
Standing Calf Raise 1 2 15-20 10 ~1.5 min Seated Calf Raise
Press bottom, don't bounce.

Su gg este d 2 - 3 R est D ay s

the essentials program 21

 Warm-up Sets
WORKING
Substitution
Substitution

WEEK 11 Exercise Reps Load RPE Rest NOTES

(see page 15 for details) SETS Option 1 Option 2

Machine Squat
Focus on strength here. Each week add weight or reps.
2-3 1 4-6 8-9 ~3 min Hack Squat Leg Press
(Heavy) Keep form consistent.

Machine Squat
Drop the weight back and focus on controlling the
0 1 8-10 8-9 ~3 min Hack Squat Leg Press
(Back off) negative. Smooth and consistent rep tempo.

Start with your elbows in front of you and palms facing in.
FULL BODY B

Seated DB Machine Shoulder

Standing DB Arnold Press 2 2 8-10 9-10 ~2 min Rotate the dumbbells so that your palms face forward as
Shoulder Press Press
you press.

Keep your hips as straight as you can, can sub for lying leg
Nordic Ham Curl 1 1 8-10 10 ~1.5 min Lying Leg Curl Glute-Ham Raise
curl.

Single-Arm DB
Brace with your non-working hand against your knee, stay
Meadows Row 2 2 10-12 9-10 ~2 min Pendlay Row
Row light, emphasize form.

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

10-12
Inverse Zottman Curl 1 1 10 ~1.5 min Hammer Curl DB Curl perform an additional 10-12 reps. Hammer curl on
(dropset)
concentric, supinated curl (palms up) on the eccentric.

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

10-12
Pec Deck 1 1 10 ~1.5 min Cable Flye DB Flye perform an additional 10-12 reps. Focus on bringing your
(dropset)
inner elbows together - not your hands.

Suggested 2-3 Rest Days

the essentials program 22

 Warm-up Sets
WORKING
Reps Load RPE Rest Substitution
Substitution

WEEK 12 Exercise
(see page 15 for details) SETS Option 1 Option 2 NOTES

Slight Incline DB Press

2-3 1 4-6 8-9 ~3 min Flat DB Press Weighted Dip 15° bench angle. Tuck your elbows slightly.
(Heavy)

Slight Incline DB Press

0 1 8-10 9-10 ~3 min Flat DB Press Weighted Dip 15° bench angle. Tuck your elbows slightly.
(Back off)

DB Romanian 45°
Maintain a neutral lower back, set your hips back, don't
Romanian Deadlift 2 2 10-12 8-9 ~2 min
Deadlift Hyperextension allow your spine to round.
FULL BODY A

Think about pulling your elbows "down" and "in". Last set
10-12 2-Grip Lat

Machine Pulldown 2 2 9-10 ~2 min Weighted Pullup only do a dropset: perform 10-12 reps, drop the weight by
(dropset) Pulldown
~50%, perform an additional 10-12 reps.

8-10

DB Bulgarian Split Squat 1 1 8-9 ~1.5 min DB Walking Lunge DB Step Up Start with your weaker leg. Squat deep.
per leg

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

12-15 Cable Triceps DB Triceps
Triceps Pressdown 1 1 9-10 ~1.5 min perform an additional 12-15 reps. Focus on squeezing your
(dropset) Kickback Kickback
triceps to move the weight.

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

10-12 Cable Lateral

Machine Lateral Raise 1 1 10 ~1.5 min DB Lateral Raise perform an additional 10-12 reps. Focus on squeezing your
(dropset) Raise
lateral delt to move the weight.

Leg Press Toe Press all the way up to your toes, stretch your calves at the
Standing Calf Raise 1 2 15-20 10 ~1.5 min Seated Calf Raise
Press bottom, don't bounce.

Su gg este d 2 - 3 R est D ay s

the essentials program 23

 Warm-up Sets
WORKING
Substitution
Substitution

WEEK 12 Exercise
(see page 15 for details) SETS
Reps Load RPE Rest
Option 1 Option 2
NOTES

Machine Squat
Focus on strength here. Each week add weight or reps.
(Heavy) 2-3 1 4-6 8-9 ~3 min Hack Squat Leg Press
Keep form consistent.

Machine Squat
Drop the weight back and focus on controlling the
0 1 8-10 8-9 ~3 min Hack Squat Leg Press
(Back off) negative. Smooth and consistent rep tempo.

Start with your elbows in front of you and palms facing in.
Seated DB Machine Shoulder
FULL BODY B

Standing DB Arnold Press 2 2 8-10 9-10 ~2 min Rotate the dumbbells so that your palms face forward as
Shoulder Press Press
you press.

Keep your hips as straight as you can, can sub for lying leg
Nordic Ham Curl 1 1 8-10 10 ~1.5 min Lying Leg Curl Glute-Ham Raise
curl.

Single-Arm DB
Brace with your non-working hand against your knee, stay
Meadows Row 2 2 10-12 9-10 ~2 min Pendlay Row
Row light, emphasize form.

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

10-12
Inverse Zottman Curl 1 1 10 ~1.5 min Hammer Curl DB Curl perform an additional 10-12 reps. Hammer curl on
(dropset)
concentric, supinated curl (palms up) on the eccentric.

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

10-12
Pec Deck 1 1 10 ~1.5 min Cable Flye DB Flye perform an additional 10-12 reps. Focus on bringing your
(dropset)
inner elbows together - not your hands.

Suggested 2-3 Rest Days

the essentials program 24