16 WEEK Sets 2 2 2 2 2 2 2 Reps 12 12 12 12 12 12 12 %1RM - RPE 8 8 8 8 8 8 8 Journal Movement Sets 3 3 3 3 Reps 10 10 10 10 %1RM 55% 60% 60% 40% RPE - Journal Sets 2 2 2 2 2 Reps 8 8 8 8 8 %1RM - RPE 8 8 8 8 8 Journal DAY 3 Movement Superset x2 Close Grip Pulldown Skull Crusher Superset x2 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Sets 3 3 3 3 Reps 5 5 5 5 %1RM 70% 70% 70% RPE 8 - Journal DAY 4 Movement Squat Close Grip Bench Incline Bench Overhead Press Sets 2 2 2 2 2 Reps 15 15 15 15 15 %1RM - RPE 8 8 8 8 8 Journal DAY 5 Movement Superset x2 Barbell Rows Rope Tricep Pushdown Superset x2 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Movement Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks Sets 3 3 3 5 3 3 Reps 7 7 7 3 7 45 sec %1RM 55% 50% 55% 65% - RPE 10 - Journal DAY 2 DAY 1 Movement Superset x2 DB Shoulder Press Wide Grip Pulldown Superset x2 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x2 DB French Press Hammer Curl DAY 6 WEEK 1: Foundation Deficit Deadlift Squat Bench Stiff Leg Deadlift 16 WEEK Sets 2 2 2 2 2 2 2 Reps 12 12 12 12 12 12 12 %1RM - RPE 8 8 8 8 8 8 8 Journal Movement Sets 3 3 3 3 Reps 10 10 10 10 %1RM 57.5% 62.5% 62.5% 42.5% RPE - Journal Sets 2 2 2 2 2 Reps 8 8 8 8 8 %1RM - RPE 8 8 8 8 8 Journal DAY 3 Movement Superset x2 Close Grip Pulldown Skull Crusher Superset x2 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Sets 3 3 3 3 Reps 5 5 5 5 %1RM 72.5% 72.5% 72.5% RPE 8 - Journal DAY 4 Movement Squat Close Grip Bench Incline Bench Overhead Press Sets 2 2 2 2 2 Reps 15 15 15 15 15 %1RM - RPE 8 8 8 8 8 Journal DAY 5 Movement Superset x2 Barbell Rows Rope Tricep Pushdown Superset x2 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Movement Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks Sets 3 3 3 5 3 3 Reps 7 7 7 3 7 45 sec %1RM 57.5% 52.5% 52.5% 67.5% - RPE 10 - Journal DAY 2 DAY 1 Movement Superset x2 DB Shoulder Press Wide Grip Pulldown Superset x2 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x2 DB French Press Hammer Curl DAY 6 WEEK 2 Deficit Deadlift Squat Bench Stiff Leg Deadlift 16 WEEK Sets 2 2 2 2 2 2 2 Reps 12 12 12 12 12 12 12 %1RM - RPE 8 8 8 8 8 8 8 Journal Movement Sets 3 3 3 3 Reps 10 10 10 10 %1RM 60% 65% 65% 45% RPE - Journal Sets 2 2 2 2 2 Reps 8 8 8 8 8 %1RM - RPE 8 8 8 8 8 Journal DAY 3 Movement Superset x2 Close Grip Pulldown Skull Crusher Superset x2 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Sets 3 3 3 3 Reps 5 5 5 5 %1RM 75% 75% 75% RPE 8 - Journal DAY 4 Movement Squat Close Grip Bench Incline Bench Overhead Press Sets 2 2 2 2 2 Reps 15 15 15 15 15 %1RM - RPE 8 8 8 8 8 Journal DAY 5 Movement Superset x2 Barbell Rows Rope Tricep Pushdown Superset x2 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Movement Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks Sets 3 3 3 5 3 3 Reps 7 7 7 3 7 45 sec %1RM 60% 55% 55% 70% - RPE 10 - Journal DAY 2 DAY 1 Movement Superset x2 DB Shoulder Press Wide Grip Pulldown Superset x2 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x2 DB French Press Hammer Curl DAY 6 WEEK 3 Deficit Deadlift Squat Bench Stiff Leg Deadlift 16 WEEK Sets 2 2 2 2 2 2 2 Reps 12 12 12 12 12 12 12 %1RM - RPE 8 8 8 8 8 8 8 Journal Movement Sets 3 3 3 3 Reps 10 10 10 10 %1RM 62.5% 67.5% 67.5% 47.5% RPE - Journal Sets 2 2 2 2 2 Reps 8 8 8 8 8 %1RM - RPE 8 8 8 8 8 Journal DAY 3 Movement Superset x2 Close Grip Pulldown Skull Crusher Superset x2 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Sets 3 3 3 3 Reps 5 5 5 5 %1RM 77.5% 77.5% 77.5% RPE 8 - Journal DAY 4 Movement Squat Close Grip Bench Incline Bench Overhead Press Sets 2 2 2 2 2 Reps 15 15 15 15 15 %1RM - RPE 8 8 8 8 8 Journal DAY 5 Movement Superset x2 Barbell Rows Rope Tricep Pushdown Superset x2 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Movement Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks Sets 3 3 3 5 3 3 Reps 7 7 7 3 7-10 45 sec %1RM 62.5% 57.5% 57.5% 72.5% - RPE 8 - Journal DAY 2 DAY 1 Movement Superset x2 DB Shoulder Press Wide Grip Pulldown Superset x2 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x2 DB French Press Hammer Curl DAY 6 WEEK 4 Deficit Deadlift Squat Bench Stiff Leg Deadlift 16 WEEK Sets 4 4 4 4 4 4 4 4 4 Reps 15 15 15 15 15 15 15 15 15 %1RM - RPE 8 8 8 8 8 9 9 9 9 Journal Movement Sets 3 3 3 3 Reps 8 8 8 8 %1RM 55% 65% 65% 45% RPE - Journal Sets 4 4 4 4 4 4 4 Reps 10 10 10 10 10 10 10 %1RM - RPE 9 9 9 9 9 9 9 Journal DAY 3 Movement Superset x4 Wide Grip Pulldown JM Press Superset x4 Barbell Row One Arm Cable Tricep Pushdown Hammer Curl Superset x4 Machine Row Preacher Curl Sets 3 3 3 3 Reps 4 4 5-8 4 %1RM 72.5% 72.5% 72.5% RPE 8 - Journal DAY 4 Movement Squat Close Grip Bench Incline Bench Overhead Press Sets 4 4 4 4 4 4 4 Reps 12 12 12 12 12 10-15 12 %1RM - RPE 9 9 9 9 9 9 10 Journal DAY 5 Movement Superset x4 Chest Supported Row Barbell Skull Crusher Superset x4 Pullup (Use assistance if needed) Incline DB Tricep Extension DB Hammer Curl Superset x 4 Close Grip Pushups Cable Curl Movement Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks Sets 3 3 3 5 3 3 Reps 5 5 5 2 7-10 45 sec %1RM 65% 55% 65% 65% - RPE 9 - Journal DAY 2 DAY 1 Movement Superset x4 DB Shoulder Press Close Grip Pulldown Superset x4 DB Row French Press DB Lateral Raise Superset x4 DB Skull Crusher DB Curl Superset x4 Rope Tricep Pushdown Barbell Curl DAY 6 WEEK 5 Pause Deadlift Squat Bench Stiff Leg Deadlift 16 WEEK Sets 4 4 4 4 4 4 4 4 4 Reps 15 15 15 15 15 15 15 15 15 %1RM - RPE 8 8 8 8 8 9 9 9 9 Journal Movement Sets 3 3 3 3 Reps 8 8 8 8 %1RM 57.5% 67.5% 67.5% 47.5% RPE - Journal Sets 4 4 4 4 4 4 4 Reps 10 10 10 10 10 10 10 %1RM - RPE 8 8 8 9 9 9 9 Journal DAY 3 Movement Superset x4 Wide Grip Pulldown JM Press Superset x4 Barbell Row One Arm Cable Tricep Pushdown Hammer Curl Superset x4 Machine Row Preacher Curl Sets 3 3 3 3 Reps 4 4 5-8 4 %1RM 75% 75% 75% RPE 8 - Journal DAY 4 Movement Squat Close Grip Bench Incline Bench Overhead Press Sets 4 4 4 4 4 4 4 Reps 12 12 12 12 12 10-15 12 %1RM - RPE 9 9 9 9 9 9 10 Journal DAY 5 Movement Superset x4 Chest Supported Row Barbell Skull Crusher Superset x4 Pullup (Use assistance if needed) Incline DB Tricep Extension DB Hammer Curl Superset x 4 Close Grip Pushups Cable Curl Movement Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks Sets 3 3 3 5 3 3 Reps 5 5 5 2 7-10 45 sec %1RM 67.5% 57.5% 67.5% 67.5% - RPE 9 - Journal DAY 2 DAY 1 Movement Superset x4 DB Shoulder Press Close Grip Pulldown Superset x4 DB Row French Press DB Lateral Raise Superset x4 DB Skull Crusher DB Curl Superset x4 Rope Tricep Pushdown Barbell Curl DAY 6 WEEK 6 Pause Deadlift Squat Bench Stiff Leg Deadlift 16 WEEK Sets 4 4 4 4 4 4 4 4 4 Reps 15 15 15 15 15 15 15 15 15 %1RM - RPE 8 8 8 8 8 9 9 9 9 Journal Movement Sets 3 3 3 3 Reps 8 8 8 8 %1RM 60% 70% 70% 50% RPE - Journal Sets 4 4 4 4 4 4 4 Reps 10 10 10 10 10 10 10 %1RM - RPE 8 8 8 9 9 9 9 Journal DAY 3 Movement Superset x4 Wide Grip Pulldown JM Press Superset x4 Barbell Row One Arm Cable Tricep Pushdown Hammer Curl Superset x4 Machine Row Preacher Curl Sets 3 3 3 3 Reps 4 4 5-8 4 %1RM 77.5% 77.5% 77.5% RPE 8 - Journal DAY 4 Movement Squat Close Grip Bench Incline Bench Overhead Press Sets 4 4 4 4 4 4 4 Reps 12 12 12 12 12 10-15 12 %1RM - RPE 9 9 9 9 9 9 10 Journal DAY 5 Movement Superset x4 Chest Supported Row Barbell Skull Crusher Superset x4 Pullup (Use assistance if needed) Incline DB Tricep Extension DB Hammer Curl Superset x 4 Close Grip Pushups Cable Curl Movement Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks Sets 3 3 3 5 3 3 Reps 5 5 5 2 7-10 45 sec %1RM 70% 60% 70% 70% - RPE 9 - Journal DAY 2 DAY 1 Movement Superset x4 DB Shoulder Press Close Grip Pulldown Superset x4 DB Row French Press DB Lateral Raise Superset x4 DB Skull Crusher DB Curl Superset x4 Rope Tricep Pushdown Barbell Curl DAY 6 WEEK 7 Pause Deadlift Squat Bench Stiff Leg Deadlift 16 WEEK Sets 4 4 4 4 4 4 4 4 4 Reps 15 15 15 15 15 15 15 15 15 %1RM - RPE 8 8 8 8 8 9 9 9 9 Journal Movement Sets 3 3 3 3 Reps 8 8 8 8 %1RM 62.6% 72.5% 72.5% 52.5% RPE - Journal Sets 4 4 4 4 4 4 4 Reps 10 10 10 10 10 10 10 %1RM - RPE 8 8 8 9 9 9 9 Journal DAY 3 Movement Superset x4 Wide Grip Pulldown JM Press Superset x4 Barbell Row One Arm Cable Tricep Pushdown Hammer Curl Superset x4 Machine Row Preacher Curl Sets 3 3 3 3 Reps 4 4 5-8 4 %1RM 80% 80% 80% RPE 8 - Journal DAY 4 Movement Squat Close Grip Bench Incline Bench Overhead Press Sets 4 4 4 4 4 4 4 Reps 12 12 12 12 12 10-15 12 %1RM - RPE 9 9 9 9 9 9 10 Journal DAY 5 Movement Superset x4 Chest Supported Row Barbell Skull Crusher Superset x4 Pullup (Use assistance if needed) Incline DB Tricep Extension DB Hammer Curl Superset x 4 Close Grip Pushups Cable Curl Movement Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks Sets 3 3 3 5 3 3 Reps 5 5 5 2 7-10 45 sec %1RM 72.5% 62.5% 72.5% 72.5% - RPE 9 - Journal DAY 2 DAY 1 Movement Superset x4 DB Shoulder Press Close Grip Pulldown Superset x4 DB Row French Press DB Lateral Raise Superset x4 DB Skull Crusher DB Curl Superset x4 Rope Tricep Pushdown Barbell Curl DAY 6 WEEK 8 Pause Deadlift Squat Bench Stiff Leg Deadlift 16 WEEK Sets 4 4 4 4 4 4 4 4 4 Reps 12 12 12 12 12 12 12 12 12 %1RM - RPE 8 8 8 8 8 8 8 8 8 Journal Movement Sets 3 3 3 3 Reps 5 5 5 5-8 %1RM 65% 65% 65% 45% RPE - Journal Sets 4 4 4 4 4 4 4 Reps 8 8 8 8 8 8 8 %1RM - RPE 8 8 8 8 8 8 10 Journal DAY 3 Movement Superset x4 Close Grip Pulldown Skull Crusher Superset x4 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Superset x4 DB Row Preacher Curl Sets 5 5 3 5 Reps 2 2 5-8 2 %1RM 80% 80% 80% RPE 8 - Journal DAY 4 Movement Squat Close Grip Bench Incline Bench Overhead Press Sets 4 4 4 4 4 4 4 Reps 15 15 15 15 15 15 15 %1RM - RPE 8 8 8 9 9 9 10 Journal DAY 5 Movement Superset x4 Barbell Row Rope Tricep Pushdown Superset x4 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Superset x 4 Dips DB Incline Curl Movement Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks Sets 3 3 3 5 3 3 Reps 4 4 4 2 7-10 45 sec %1RM 70% 70% 70% 80% - RPE 8 - Journal DAY 2 DAY 1 Movement Superset x4 DB Shoulder Press Wide Grip Pulldown Superset x4 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x4 DB French Press Hammer Curl Superset x4 DB Tricep Extension DB Supinated Curl DAY 6 WEEK 9: Deload Deadlift Squat Bench Stiff Leg Deadlift 16 WEEK Sets 4 4 4 4 4 4 4 4 4 Reps 12 12 12 12 12 12 12 12 12 %1RM - RPE 8 8 8 8 8 8 8 8 8 Journal Movement Sets 4 4 4 3 Reps 5 5 5 5-8 %1RM 67.5% 67.5% 67.5% 47.5% RPE - Journal Sets 4 4 4 4 4 4 4 Reps 8 8 8 8 8 8 8 %1RM - RPE 8 8 8 8 8 8 10 Journal Sets 5 5 3 5 Reps 2 2 5-8 2 %1RM 82.5% 82.5% 82.5% RPE 8 - Journal Sets 4 4 4 4 4 4 4 Reps 15 15 15 15 15 15 15 %1RM - RPE 8 8 8 9 9 9 10 Journal DAY 5 Movement Superset x4 Barbell Row Rope Tricep Pushdown Superset x4 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Superset x 4 Dips DB Incline Curl Movement Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks Sets 4 4 4 5 3 3 Reps 4 4 4 2 7-10 45 sec %1RM 72.5% 72.5% 72.5% 82.5% - RPE 8 - Journal DAY 4 DAY 3 DAY 2 DAY 1 Movement Superset x4 DB Shoulder Press Wide Grip Pulldown Superset x4 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x4 DB French Press Hammer Curl Superset x4 DB Tricep Extension DB Supinated Curl DAY 6 WEEK 10: Strength Deadlift Squat Bench Stiff Leg Deadlift Movement Superset x4 Close Grip Pulldown Skull Crusher Superset x4 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Superset x4 DB Row Preacher Curl Squat Bench Incline Bench Overhead Press Movement 16 WEEK Sets 4 4 4 4 4 4 4 4 4 Reps 12 12 12 12 12 12 12 12 12 %1RM - RPE 8 8 8 8 8 8 8 9 9 Journal Movement Sets 5 5 5 3 Reps 5 5 5 5-8 %1RM 70% 70% 70% 50% RPE - Journal Sets 4 4 4 4 4 4 4 Reps 8 8 8 8 8 8 8 %1RM - RPE 8 8 8 8 8 9 10 Journal Sets 5 5 3 5 Reps 2 2 5-8 2 %1RM 85% 85% 85% RPE 8 - Journal Sets 4 4 4 4 4 4 4 Reps 15 15 15 15 15 15 15 %1RM - RPE 8 8 8 9 9 9 10 Journal DAY 5 Movement Superset x4 Barbell Row Rope Tricep Pushdown Superset x4 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Superset x 4 Dips DB Incline Curl Movement Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks Sets 5 5 5 5 3 3 Reps 4 4 4 2 7-10 45 sec %1RM 75.0% 75.0% 75.0% 85.0% - RPE 8 - Journal DAY 4 DAY 3 DAY 2 DAY 1 Movement Superset x4 DB Shoulder Press Wide Grip Pulldown Superset x4 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x4 DB French Press Hammer Curl Superset x4 DB Tricep Extension DB Supinated Curl DAY 6 WEEK 11 Deadlift Squat Bench Stiff Leg Deadlift Movement Superset x4 Close Grip Pulldown Skull Crusher Superset x4 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Superset x4 DB Row Preacher Curl Squat Bench Incline Bench Overhead Press Movement 16 WEEK Sets 4 4 4 4 4 4 4 4 4 Reps 12 12 12 12 12 12 12 12 12 %1RM - RPE 8 8 8 8 8 8 8 9 9 Journal Movement Sets 2 2 2 3 Reps 5 5 5 5-8 %1RM 72.5% 72.5% 72.5% 50% RPE - Journal Sets 4 4 4 4 4 4 4 Reps 8 8 8 8 8 8 8 %1RM - RPE 8 8 8 8 8 9 10 Journal Sets 5 5 3 5 Reps 2 2 5-8 2 %1RM 87.5% 87.5% 87.5% RPE 8 - Journal Sets 4 4 4 4 4 4 4 Reps 15 15 15 15 15 15 15 %1RM - RPE 8 8 8 9 9 9 10 Journal DAY 5 Movement Superset x4 Barbell Row Rope Tricep Pushdown Superset x4 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Superset x 4 Dips DB Incline Curl Movement Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks Sets 3 3 3 5 3 3 Reps 4 4 4 2 7-10 45 sec %1RM 77.5% 77.5% 77.5% 87.5% - RPE 8 - Journal DAY 4 DAY 3 DAY 2 DAY 1 Movement Superset x4 DB Shoulder Press Wide Grip Pulldown Superset x4 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x4 DB French Press Hammer Curl Superset x4 DB Tricep Extension DB Supinated Curl DAY 6 WEEK 12: Strength Peak Deadlift Squat Bench Stiff Leg Deadlift Movement Superset x4 Close Grip Pulldown Skull Crusher Superset x4 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Superset x4 DB Row Preacher Curl Squat Bench Incline Bench Overhead Press Movement 16 WEEK Sets 4 4 4 4 4 4 4 4 4 Reps 12 12 12 12 12 12 12 12 12 %1RM - RPE 8 8 8 8 8 8 8 8 8 Journal Movement Sets 3 3 3 3 Reps 10 10 10 10 %1RM 55% 65% 65% 45% RPE - Journal Sets 4 4 4 4 4 4 4 Reps 8 8 8 8 8 8 8 %1RM - RPE 8 8 8 8 8 9 10 Journal Sets 3 3 3 3 Reps 6 6 5-8 6 %1RM 72.5% 72.5% 72.5% RPE 8 - Journal Sets 4 4 4 4 4 4 4 Reps 15 15 15 15 15 15 15 %1RM - RPE 8 8 8 9 9 9 10 Journal DAY 5 Movement Superset x4 Barbell Row Rope Tricep Pushdown Superset x4 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Superset x 4 Dips DB Incline Curl Movement Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks Sets 3 3 3 5 3 3 Reps 8 8 8 3 7-10 45 sec %1RM 65% 55% 65% 65% - RPE 8 - Journal DAY 4 DAY 3 DAY 2 DAY 1 Movement Superset x4 DB Shoulder Press Wide Grip Pulldown Superset x4 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x4 DB French Press Hammer Curl Superset x4 DB Tricep Extension DB Supinated Curl DAY 6 WEEK 13: Foundation Pause Deadlift Squat Bench Stiff Leg Deadlift Movement Superset x4 Close Grip Pulldown Skull Crusher Superset x4 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Superset x4 DB Row Preacher Curl Squat Bench Incline Bench Overhead Press Movement 16 WEEK Sets 4 4 4 4 4 4 4 4 4 Reps 12 12 12 12 12 12 12 12 12 %1RM - RPE 8 8 8 8 8 8 9 9 9 Journal Movement Sets 3 3 3 3 Reps 10 10 10 10 %1RM 57.5% 67.5% 67.5% 47.5% RPE - Journal Sets 4 4 4 4 4 4 4 Reps 8 8 8 8 8 8 8 %1RM - RPE 8 8 9 9 9 9 10 Journal Sets 3 3 3 3 Reps 6 6 5-8 6 %1RM 75% 75% 75% RPE 8 - Journal Sets 4 4 4 4 4 4 4 Reps 15 15 15 15 15 15 15 %1RM - RPE 8 8 8 9 9 9 10 Journal DAY 5 Movement Superset x4 Barbell Row Rope Tricep Pushdown Superset x4 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Superset x 4 Dips DB Incline Curl Movement Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks Sets 3 3 3 5 3 3 Reps 8 8 8 3 7-10 45 sec %1RM 67.5% 57.5% 67.5% 67.5% - RPE 8 - Journal DAY 4 DAY 3 DAY 2 DAY 1 Movement Superset x4 DB Shoulder Press Wide Grip Pulldown Superset x4 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x4 DB French Press Hammer Curl Superset x4 DB Tricep Extension DB Supinated Curl DAY 6 WEEK 14 Pause Deadlift Squat Bench Stiff Leg Deadlift Movement Superset x4 Close Grip Pulldown Skull Crusher Superset x4 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Superset x4 DB Row Preacher Curl Squat Bench Incline Bench Overhead Press Movement 16 WEEK Sets 4 4 4 4 4 4 4 4 4 Reps 12 12 12 12 12 12 12 12 12 %1RM - RPE 8 8 8 8 8 8 9 9 9 Journal Movement Sets 3 3 3 3 Reps 10 10 10 10 %1RM 60% 70% 70% 50% RPE - Journal Sets 4 4 4 4 4 4 4 Reps 8 8 8 8 8 8 8 %1RM - RPE 8 8 9 9 9 9 10 Journal Sets 3 3 3 3 Reps 6 6 5-8 6 %1RM 77.5% 77.5% 77.5% RPE 8 - Journal Sets 4 4 4 4 4 4 4 Reps 15 15 15 15 15 15 15 %1RM - RPE 8 8 8 9 9 9 10 Journal DAY 5 Movement Superset x4 Barbell Row Rope Tricep Pushdown Superset x4 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Superset x 4 Dips DB Incline Curl Movement Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks Sets 3 3 3 5 3 3 Reps 8 8 8 3 7-10 45 sec %1RM 70% 60% 70% 70% - RPE 8 - Journal DAY 4 DAY 3 DAY 2 DAY 1 Movement Superset x4 DB Shoulder Press Wide Grip Pulldown Superset x4 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x4 DB French Press Hammer Curl Superset x4 DB Tricep Extension DB Supinated Curl DAY 6 WEEK 15 Pause Deadlift Squat Bench Stiff Leg Deadlift Movement Superset x4 Close Grip Pulldown Skull Crusher Superset x4 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Superset x4 DB Row Preacher Curl Squat Bench Incline Bench Overhead Press Movement 16 WEEK Reps 12 12 12 12 12 12 12 12 12 %1RM - RPE 9 9 9 9 9 9 9 9 9 Journal DAY 1 Sets 4 4 4 4 4 4 4 4 4 Sets 4 4 4 4 Reps 10 10 10 10 %1RM 60% 70% 70% 50% RPE - Journal DAY 2 Movement Pause Deadlift Squat Bench Stiff Leg Deadlift Sets 4 4 4 4 4 4 4 Reps 8 8 8 8 8 8 8 %1RM - RPE 9 9 9 9 9 9 10 Journal DAY 3 Movement Superset x4 Close Grip Pulldown Skull Crusher Superset x4 Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Superset x4 DB Row Preacher Curl Sets 4 4 4 4 Reps 6 6 5-8 6 %1RM 77.5% 77.5% 77.5% RPE 9 - Journal Sets 4 4 4 4 4 4 4 Reps 15 15 15 15 15 15 15 %1RM - RPE 9 9 9 9 9 9 10 Journal DAY 5 Movement Superset x4 Barbell Row Rope Tricep Pushdown Superset x4 Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Superset x 4 Dips DB Incline Curl Movement Squat Pause Squat Bench Deadlifts Hamstring Curl / Glute Ham Raise Planks Sets 4 4 4 5 3 3 Reps 8 8 8 3 7-10 45 sec %1RM 70% 60% 70% 72.5% - RPE 9 - Journal DAY 4 Movement Superset x4 DB Shoulder Press Wide Grip Pulldown Superset x4 Cable Row Cable Tricep Pushdown DB Lateral Raise Superset x4 DB French Press Hammer Curl Superset x4 DB Tricep Extension DB Supinated Curl DAY 6 WEEK 16 Squat Bench Incline Bench Overhead Press Movement