Phase I - 4 weeks
Push
Pull
Legs
Back/Shoulders
Strength
Strength
Strength
Hypertrophy
Day 1 - Push Workout
Exercise
Warm-up
set
Set 1
RPE
Set 2
Reps
RPE
Day 1 - Pull Workout
Exercise
Set 1
Warm-up
set
RPE
Warm-up
set
RPE
Set 2
Reps
RPE
Reps
RPE
Day 1 - Legs Workout
Exercise
Set 1
Set 2
Day 1 - Back/Shoulders Workout
Exercise
Warm-up
set
Set 1
RPE
Set 2
Reps
RPE
Day 1 - Chest/Arms Workout
Exercise
Warm-up
set
Set 1
RPE
Set 2
Reps
RPE
Chest/Arms
Hypertrophy
Set 2
Set 3
Reps
RPE
Set 2
Set 4
Reps
RPE
Set 3
Reps
RPE
Reps
RPE
Set 2
Reps
RPE
Reps
RPE
RPE
Rest period
Reps
Set 4
Set 3
Reps
Reps
Set 4
Set 3
Set 2
Rest period
Rest period
Reps
Set 4
Reps
RPE
Rest period
Reps
Set 2
Set 3
Reps
RPE
Set 4
Reps
RPE
Rest period
Reps