Phase I - 3 weeks
Day 1 - Upper Body Workout
Exercise
Horizontal Push (dumbbell press)
Horizontal Pull (row - bar or dumbbell)
Chest flies (Cable Crossover)
Vertical Pull (pull-down/pull-up)
Supplemental A
Warm-up
set
Set 1
RPE
7
7
7
7
?
Set 2
Reps
10-12
10-12
13-15
10-12
?
RPE
8
8
8
8
?
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
RPE
8
8
8
8
8
8
8
RPE
?
Reps
?
Warm-up
set
Set 1
RPE
7
7
7
7
?
Warm-up
set
Set 1
RPE
7
7
7
7
7
7
7
Set 3
Reps
10-12
10-12
13-15
10-12
?
RPE
8
8
8
8
?
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
RPE
8
8
8
8
8
8
8
RPE
?
Reps
?
Reps
10-12
13-15
10-12
10-12
?
Set 2
RPE
8
8
8
8
?
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Set 2
RPE
8
8
8
8
8
8
8
Set 4
Reps
10-12
10-12
13-15
10-12
?
Rest period
(seconds)
90-120
90-120
90-120
90-120
?
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Rest period
(seconds)
90-120
90-120
90-120
90-120
90-120
90-120
90-120
RPE
?
Reps
?
Rest period
(seconds)
?
Reps
10-12
13-15
10-12
10-12
?
Set 4
RPE
9/10
9/10
9/10
9/10
?
Reps
10-12
13-15
10-12
10-12
?
Rest period
(seconds)
90-120
90-120
90-120
90-120
?
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Set 4
RPE
9/10
9/10
9/10
9/10
9/10
9/10
9/10
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Rest period
(seconds)
90-120
90-120
90-120
90-120
90-120
90-120
90-120
Reps
10-12
10-12
13-15
10-12
?
RPE
9/10
9/10
9/10
9/10
?
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
RPE
9/10
9/10
9/10
9/10
9/10
9/10
9/10
RPE
?
Reps
?
Reps
10-12
13-15
10-12
10-12
?
Set 3
RPE
8
8
8
8
?
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Set 3
RPE
8
8
8
8
8
8
8
Day 1 - Lower Body Workout
Exercise
Hamstrings (deadlift focus on hamstrings)
Leg Press Movement (squats,legpress)
Hamstrings iso (curls)
Quad iso (extensions)
Split Squat (on smith machine)
Biceps (Incline dumbbell curls)
Triceps (Single arm dumbbell extension)
Warm-up
set
Set 1
RPE
7
7
7
7
7
7
7
Set 2
Set 3
Set 4
Shoulders
Exercise
Shoulder day
Warm-up
set
Set 1
Set 2
Set 3
Set 4
Day 2 - Upper Body Workout
Exercise
Vertical Pull (pull-down/pull-up)
Chest flies (Incline cable Crossover)
Horizontal Pull (row - bar or dumbbell)
Horizontal Push (incline dumbbell press)
Supplemental B
Day 2 - Lower Body Workout
Exercise
Hamstrings (deadlift focus on hamstrings)
Leg Press Movement (squats,legpress)
Hamstrings (dumb. lifts)
Quad iso (extensions)
Split Squat (on smith machine)
Byceps (Barbell curls (straight / Ez bar))
Triceps (Rope extensions / overhead extensions)
Abs (every other day 10-15min before/after seasion)