WEEK 1
WEEK 2
WEEK 3
DAY 1
DAY 1
DAY 1
1X2 75% OF
PAUSE SQUAT 1RM
1X2 77.5% OF
PAUSE SQUAT 1RM
SQUAT
1X1 85% OF
1RM
WEEK 4
WEEK 5
DAY 1
WEEK 6
DAY 1
SQUAT
1 X 1 87.5% OF
1RM
SQUAT
N/A
WEEK 7
DAY 1
4 X 5 80% 1RM
SQUAT
WEEK 8
DAY 1
4 X 3 85% 1RM
SQUAT
DAY 1
4 X 2 90-92.5%
OF 1RM
SQUAT
1 X 1 MAX OUT
SQUAT
3X6 72.5% OF
1RM
SQUAT
3X6 75% OF
1RM
SQUAT
3X7 75% OF
1RM
SQUAT
3 X 8 75% OF
1RM
DB RDL
4X12
LEG PRESS
3XFAILURE
DB RDL
4X12
LEG PRESS
3 X FAILURE
DB RDL
4 X 15
HAMSTRING
CURL
3 X15
ROMANIAN
DEADLIFT
4 X 12
HAMSTRING
CURL
2 X FAILURE
LEG PRESS
4X10
LEG
EXTENSIONS
4X12
LEG PRESS
4 X 15
LEG
EXTENSIONS
4 X 12
LEG PRESS
3 X 12
DB RDL
4 X 12
HAMSTRING
CURLS
3 X15
DB RDL
4 X 10
4X10
HAMSTRING
CURLS
3X15
LEG
EXTENSIONS
3 X 15
HAMSTRING
CURLS
3 X 15
LEG
EXTENSIONS
3 X 15
GOBLET
SQUATS
4X8
DB RDLS
4X8
GOBLET SQUATS
4X8
3X15
DB ROMANIAN
DL
3X12
HAMSTRING
CURLS
4 X 12
DB ROMANIAN
DL
3 X 12
HAMSTRING
CURLS
3 X 15
WEIGHTED
LUNGES
4 X 12
LEG
EXTENSIONS
3 X 15
WEIGHTED STEP
UPS
3 X 12
4X8
HACK SQUATS 4 X 8
WIEGHTED
LUNGES
4 X 10
3 X FAILURE
WEIGHTED
LUNGES
4 X 15
CALF RAISES
3 X 20
3 X FAILURE
CALF RAISES
CALF RAISES
3 X FAILURE
LEG
EXTENSION
HAMSTRING
CURLS
GOBLET
SQUAT
4X8
HACK SQUATS 4X8
GOBLET
SQUATS
CALF RAISES
3X20
CALF RAISES
CALF RAISES
DAY 2
3X20
DAY 2
DAY 2
3 X FAILURE
DAY 2
N/A
DAY 2
CALF RAISES
N/A
N/A
CALF RAISES
DAY 2
DAY 2
DAY 2
BENCH
1X1 75% OF
1RM
BENCH
1X1 87.5% OF
1RM
BENCH
1 X 1 85% OF
1RM
BENCH
1 X 1 85% OF
1RM
BENCH
1 X 1 87.5% OF
1RM
BENCH
1X1 90% OF
1RM
BENCH
4 X 2 90% OF
1RM
BENCH
1 X 1 MAX OUT
BENCH
3X8 72.5% OF
1RM
BENCH
3X6 75% OF
1RM
BENCH
3 X 7 75% OF
1RM
BENCH
3 X 8 75% OF
1RM
BENCH
4 X 5 77.5% OF
1RM
BENCH
4 X 3 85% OF
1RM
CLOSE GRIP
3 X 7 60% OF
1RM
CLOSE GRIP
BENCH
3 X 8 45% OF 1RM
INCLINE DB
BENCH
4 SETS
4X10
INCLINE DB
BENCH
4 X 12
4 X 10
BB INCLINE
BENCH
3 X 12
ARNOLD
PRESS
3 X 12
BB INCLINE
BENCH
4X8
ARNOLD PRESS
4 X 12
DB LATERAL
RAISES
4X12
CABLE
CROSSOVER
DB LATERAL
RAISES
4 X 12
STANDING
OVERHEAD
(SUPERSET) PRESS
DB FRONTAL
(TRISET) RAISES
4 X 10
STANDING
OVERHEAD
(SUPERSET) PRESS
DB SHOULDER
PRESS
4 SETS
REVERSE
GRIP DB
PRESS
4 SETS
DB SHOULDER
PRESS
4 X 12
REVERSE
GRIP DB
PRESS
4 X 15
DB LATERAL
RAISES
3 X 15
DB LATERAL
RAISES
4 X 10
DB LATERAL
PRESS
3X12
ARNOLD
PRESS
3X8
4 X 10
3 SETS
FACE PULLS
4X12
CABLE
CROSSOVER
BENT OVER
REAR DELT
(FAILURE) FLY
DB FLOOR
(SUPERSET) PRESS
2 SETS
DAY 3
DAY 3
DEADLIFT
1X1 87.5% OF
YOUR 1RM
DEADLIFT
2X7 70% 0F
YOUR 1RM
DEADLIFT
DEADLIFT
3X6 70% OF
1RM
4X15
UNDERHAND
BB ROW
3X8
SEATED
CABLE ROW
4X8
4X10
UNDERHAND
LAT
PULLDOWN
4 X 12
2 SETS
ROPE
PULLOVER
3 X 25
V-BAR
(FAILURE) PULLDOWN
DAY 4
4X8
WEIGHTED
PUSHUPS
3 X 10
FACEPULLS
WEIGHTED
PUSHUPS
3 X 15
FACEPULLS
4 X 10
3 X FAILURE
45LB PLATE
RAISES
2 X FAILURE
CABLE
UPRIGHT ROW 2 X FAILURE
45LB PLATE
RAISES
4 X10
CABLE UPRIGHT
ROW
2 X FAILURE
DAY 3
DAY 3
DEADLIFT
DEADLIFT
3 X 6 70% OF
1RM
DEADLIFT
DEADLIFT
1 X 1 MAX OUT
4 X 4 77.5% OF
1RM
DEADLIFT
4 X 3 85% OF
1RM
SEATED
CABLE ROW
4X8
DEFICIT
DEADLIFT
2X6
BARBELL ROW 4 X 8
SEATED
CABLE ROW
4X8
WIDE GRIP
PULLDOWNS
3 X FAILURE
1 ARM
PULLDOWN
4 X 10
WIDE GRIP
PULLDOWNS
WIDE GRIP
PULLDOWNS
LAT PULL
DOWNS
4 X 12
SINGLE ARM
CABLE ROW
4 X 10
HIGH ROW
MACHINE
3 X 15
CABLE
PULLOVERS
4 X 15
HIGH ROW
MACHINE
4 X 12
INCLINE DB
ROW
3 X 12
CABLE
PULLOVERS
3 X 25
V-BAR
PULLDOWN
4 X 10
V-BAR
PULLDOWN
3 X 12
V-BAR
PULLDOWN
3 X 10
V-BAR
PULLDOWNS
3 X 12
STRAIGHT
BAR
PULLOVER
3 X 12
INCLINE DB
ROW
2 X FAILURE
STRAIGHTBAR
PULLOVER
4X8
INCLINE DB
ROW
2 X FAILURE
4 X 10
3 X 12
SINGLE ARM
PULLDOWN
3 X FAILURE
UNDERHAND
LAT
PULLDOWN
3 X FAILURE
V-BAR
PULLDOWN
2 X FAILURE
ROPE
PULLDOWN
3 X 25
DAY 4
STRAIGHT
BAR CURLS
3X7
STRAIGHT
(TRISET) BAR CURLS
SKULL
CRUSHERS
4X10
(HALF REPS
FROM TOP)
STRAIGHT
BAR CURLS
3X7
ALTERNATE
DB CURLS
4X10
STRAIGHT
BAR TRI EXT
3 X 20
OVERHEAD
DB
EXTENSIONS
4 SETS
1 ARM CABLE
TRI EXT
ROPE CURLS
4X8
STRAIGHT
BAR
PUSHDOWNS
2 SETS
WEIGHTED
STEP UPS
4 X 5 77.5% OF
1RM
3 X 15
4X10
LEG
EXTENSION
HOLDS
DEADLIFT
SEATED
CABLE ROW
STRAIGHT
(SUPERSET) BAR CURLS
4X8
DEADLIFT
4 X 2 85% OF
1RM
UNDERHAND
BB ROW
(HALF REPS
FROM
BOTTOM)
4X10
DEADLIFT
DAY 4
DEADLIFT
1 X 1 87.5% OF
1RM
DEADLIFT
DAY 4
3X5 75% OF
1RM
BENCH
4X5 77.5% OF
1RM
BENCH
4X5 70% OF
1RM
BENCH
3X7
CLOSE GRIP
BENCH
TRISET
3 X 12 55% OF (NORMAL
1RM
REPS)
STRAIGHT
BAR CURLS
3X7
STRAIGHT
BAR
EXTENSIONS
3 X 12
STRAIGHT
BAR CABLE
CURL
4 SETS
(HALF REPS
FROM
BOTTOM)
STRAIGHT
BAR CURLS
3X7
EZ BAR
SKLLCRSHER
3 X 15
ALT DB CURLS 4 X 10
SKULL
CRUSHERS
4 X 12
(HALF REPS
FROM TOP)
STRAIGHT
BAR CURLS
3X7
STRAIGHT
BAR CURLS
3X12
WEIGHT
BENCH DIPS
4 X 10
ALTERNATE
DB CURLS
4 X 10
STRAIGHT
BAR TRI EXT
3 X 20
4X8
SPIDER
CURLS
3 X 12
4 X 10
OVERHEAD
DB
EXTENSIONS
4 X 15
1 ARM CABLE
TRI EXT
3 X 12
ALT DB
CUIRLS
4 X 10
DIAMOND
PUSHUPS
2 X FAILURE
ALT DB
INCLINE
CURLS
4 X 12
ROPE CURLS
4X8
ALT DB
INCLINE
CURLS
4 X 12
ROPE
HAMMER
CURLS
4X8
V-BAR
PUSHDOWNS
3 X 15
REVERSE
GRIP TRI EXT
4 X 10
STRAIGHT
BAR
PUSHDOWNS
3 X FAILURE
REVERSE
GRIP TRI EXT
4 X 10
DB RDL
LEG PRESS
LEG
EXTENSIONS
3X12
HAMSTRING
CURLS
DAY 5
DAY 5
4X5 75% OF
1RM
DAY 5
3X5 72.5% OF
1RM
SQUAT
4 X 12
DUMBBELL
LUNGES
3 X 10
ROMANIAN
DEADLIFT
4 X 12
LEG PRESS
3 X 10
3 X FAILURE
LEG
EXTENSIONS
HOLDS
3X8
LEG
EXTENSIONS
3 X FAILURE
4 X 12
SQUAT
DB RDL
(SUPERSET). TATE PRESS
4X5 75% OF
1RM
4 X 12
SQUAT
LEG
(SUPERSET) EXTENSIONS
LEG PRESS
(SUPERSET) DB RDLS
4 X 12
WEIGHTED
STEP UPS
3 X 15
HAMSTRING
CURLS
4 X 15
HAMSTRING
CURLS
HYPEREXTEN
SIONS
3X12
GOBLET
SQUATS
4X8
HYPER
EXTENSIONS
4 X 12
GOBLET
SQUATS
4X8
CALF RAISES
CALF RAISES
CALF RAISES
4 X 25
CALF RAISES
3 X FAILURE
CALF RAISES
3 X 25
DAY 6
DAY 6
CABLE CROSS
OVER
1XFAILURE
DB BENCH
(SUPERSET) PRESS
DB ROW
INCLINE
ARNOLD
(SUPERSET) PRESS
DAY 6
INCLINE DB
PRESS
4 X 12
4X10
T-BAR CHEST
PRESS
4 X 15
4X8
LANDMINE
ROW
4X12
RENEGADE
ROW
4X10
MACHINE
PRESS
2 SETS
MACHINE
ROW
2 SETS
DAY 4
BENCH
4X6
4X25
DAY 4
3X4 77.5% OF
1RM
SQUAT
(SUPERSET) MACHINE FLY
4X10
3 X FAILURE
DAY 6
CABLE CROSS
OVER
1 X FAILURE
3 X FAILURE
ROPE
HAMMER
CURLS
V-BAR
PUSHDOWN
3 X FAILURE
3 X FAILURE
DAY 5
DAY 5
ROMANIAN
DEADLIFT
3 X 10
3 X FAILURE
3 X 12
LEG PRESS
4 X 12
DUMBELL
LUNGES
4 X 12
4X8
HAMSTRING
CURLS
3 X FAILURE
DB RDLS
4 X 10
HAMSTRING
CURLS
3 X 15
3 X 10
HACK SQUAT
3X8
3 X 25
CALF RAISES
3 X 20
3 X 15
HACK SQUAT
4 X 10
HAMSTRING
CURLS
3 X 25
CALF RAISES
3 X 25
CALF RAISES
DAY 6
DAY 6
4 X 12
3 X 15
3 X FAILURE
4 X 15
3 X FAILURE
PENDLAY
ROWS
3 X 15
3 X FAILURE
INCLINE
MACHINE
PRESS
4 X 10
3 X 10
MACHINE
ROW
2 X FAILURE
WEIGHTED
PUSHUPS
PULL UPS
4 X 12
ALT DB CURLS 4 X 10
DIAMOND PUSH
UPS
N/A
INCLINE
ARNOLD
(SUPERSET) PRESS
WEIGHTED
(SUPERSET) PUSHUPS
4 X 15
SPIDER CURLS
3 X 15
DB ROW
MACHINE ROW 3 X FAILURE
WEIGHT BENCH
DIP
3 X 12
4 X 10
CABLE
PULLOVERS
MACHINE
CHEST PRESS 3 X FAILURE
4X8
DUMBBELL
LUNGES
LANDMINE
ROW
3 X FAILURE
4 X 12
STRAIGHT
BAR CURLS
(SUPERSET) TATE PRESS
3 X 15
4 X 12
4 X 12
PULLUPS
ALT DB CURL
3X3 70% OF
1RM
3 X 15
WEIGHTED
(SUPERSET) PUSHUPS
4 X 10
LEG
EXTENSIONS
INCLINE DB
PRESS
4 X 12
1 X FAILURE
DB SKULL
CRUSHERS
SQUAT
MACHINE FLY
RENEGADE
ROW
4X5 70% OF 1RM
STRAIGHT BAR
CABLE CURL
3X5 72.5% OF
1RM
4 X 15
3 X 20
BENCH
3 X 10
EZ BAR
(SUPERSET) EXTENSIONS
ROMANIAN
DEADLIFT
3 X 12
MACHINE
REAR DELT
FLY
DAY 4
4X5 70% OF
1RM
BENCH
SQUAT
T-BAR CHEST
PRESS
(SUPERSET) MACHINE FLY
3 X 12
DAY 5
INCLINE DB
PRESS
MACHINE
REAR DELT
FLY
4X5 70% OF
1RM
3X6 70% OF
1RM
4 X 12
DB BENCH
(SUPERSET) PRESS
DAY 3
1 X 1 90% OF
1RM
3 X FAILURE
TRISET
(NORMAL
REPS)
ROMANIAN
DEADLIFT
DAY 3
1 X 1 87.5% OF
1RM
3 X 15
3X8 55% OF
1RM
DB LUNGES
DAY 3
1 X 1 90% OF
1RM
INCLINE DB
ROW
DAY 5
4 X 10
FACE PULLS
3X4 75% OF
1RM
3X5 72.5% OF
YOUR 1RM
DB LATERAL
RAISES
ARNOLD
PRESS
CLOSE GRIP
BENCH
SQUAT
4 X 10
3 X FAI;LURE
LAT
PULLDOWNS
STRAIGHT
BAR CURLS
4 X 10
DB LATERAL
RAISES
3 X FAILURE
BARBELL ROW 4X10
BENCH
4 X 10
BENT OVER
REAR DELT
FLY
INVERTED
ROW
DAY 4
4X8
DB FRONTAL
(TRISET) RAISES
DB LATERAL
(SUPERSET) RAISES
BENCH
DAY 5
3 X 20
DAY 3
1X1 87.5% OF
1RM
INVERTED
ROW
SINGLE ARM
PULLDOWN
DB FLOOR
(SUPERSET) PRESS
DAY 6
INCLINE
BENCH PRESS 4 X 8
DAY 6
INCLINE BENCH
(SUPERSET) PRESS
MACHINE FLY
4 X 15
3 X FAILURE
INCLINE DB
PRESS
4 X 15
PULL UPS
3X8
3 X 12
CABLE
PULLOVERS
2 X FAILURE
DB ROW
4 X 12
4 X 10
PENDLAY
ROW
3 X 15
WEIGHTED PUSH
UPS
4 X FAILURE
FLAT DB
BENCH
4 X 10
INCLINE
MACHINE
PRESS
4 X 12
3 X 10
INCLINE DB
ROW
3 X 15
MACHINE
ROW
4 X 10
INCLINE DB ROW
3 X 12
4 X 10
CABLE
CROSSOVER
2 X FAILURE
WEIGHTED
PUSHUPS
2 X FAILURE
CABLE
CROSSOVER
3 X FAILURE
(SUPERSET) PULL UPS
DB ROW
WEIGHTED
(SUPERSET) PUSH UPS
(SUPERSET) FLAT DB BENCH
3X8
3 X 10