Session 1 Session 2 Session 3 Session 4 Session 5 Standing Strict Press 1x12, 1x10, 1x8 *work to 2RIR each set Back Squat 1x12, 1x10, 1x8 *work to 2RIR each set Bench Press 1x12, 1x10, 1x8 *work to 2RIR each set Deadlift 2x8, 1x6 *2 RIR Each set Weighted Dips 3x10 *2RIR each set Wide Grip Pull Ups 1x12, 1x10, 1x8 *work to 2 RIR each set Machine Hamstring Curl 3x10 * 2RIR each set Chest Supported T Bar Row 1x12, 1x10, 1x8 *work to 2RIR each set Back Squat 2x20 *3RIR each set Chin Ups 2 sets at 2RIR Barbell Upright Row 3x8 * 2 RIR each set Reverse Barbell Lunge 3x8L, 8R *2 RIR each set Incline DB Bench Press 3x8 *2RIR each set Cable Hamstring Curl 2x20 *3RIR each set Machine Chest Press 3x12 *2RIR each set Lat Pull Down 3x10 * 2 RIR each set RDL 3x6 *2 RIR each set Single Arm Bench Supported DB Row 3x8L, 8R *2RIR each set Leg Press 3x8 *2RIR each set Seated Cable Row 2x12 *2 RIR each set Standing Lateral DB Fly 4x15 *2 RIR each set Machine Leg Extension 2x16 *2 RIR each set Close Grip Bench Press 3x12 *2RIR each set Seated Dumbbell Shoulder Press 3x12 *2RIR each set EZ Bar Bicep Curl 3x10 *1RIR each set Cable Triceps Push Down 3x12 *2RIR each set Alternating DB Bicep Curl 3x12 *2 RIR each set, 12 L, 12 R Standing Cable Triceps Extension 3x12 *2 RIR each set Sit Ups 70 Reps for time Rear Delt DB Fly 4x15 2 RIR each set Cable Biceps Curl 3x12 *2RIR each set Calf Raise 4x16 * 2 RIR each set Hanging Leg Raises 3min for max reps Rear Delt DB Fly 4x15 2 RIR each set GHD Sit Ups 4x10 Single Leg Calf Raises 4x15L, 15R 2 RIR each set Session 6 Session 7 Session 8 Session 9 Session 10 Standing Strict Press 1x12, 1x10, 1x8 *work to 1RIR each set Back Squat 1x12, 1x10, 1x8 *work to 1RIR each set Bench Press 1x12, 1x10, 1x8 *work to 1RIR each set Deadlift 1x8, 2x6, 1x5 *2 RIR Each set Weighted Dips 3x10 *1RIR each set Wide Grip Pull Ups 1x12, 1x10, 1x8 *work to 1 RIR each set Machine Hamstring Curl 3x10 * 1RIR each set Chest Supported T Bar Row 1x12, 1x10, 1x8 *work to 1RIR each set Back Squat 2x20 *2RIR each set Chin Ups 2 sets at 1RIR Barbell Upright Row 3x8 * 1 RIR each set Reverse Barbell Lunge 3x10L, 10R *2 RIR each set Incline DB Bench Press 1x10, 2x8 *2RIR each set Cable Hamstring Curl 2x20 *2RIR each set Machine Chest Press 3x12 *1RIR each set Lat Pull Down 2x10, 1x8 * 2 RIR each set RDL 1x8,2x6 *2 RIR each set Single Arm Bench Supported DB Row 3x9L, 9R *same weight as last week Leg Press 3x8 *1RIR each set Seated Cable Row 2x12 *1 RIR each set Standing Lateral DB Fly 4x15 *1 RIR each set Machine Leg Extension 2x18 *2 RIR each set Close Grip Bench Press 1x12, 2x10 *2RIR each set Seated Dumbbell Shoulder Press 3x12 *1RIR each set EZ Bar Bicep Curl 4x8 *1RIR each set Cable Triceps Push Down 3x12 *1RIR each set Alternating DB Bicep Curl 3x12 *1 RIR each set, 12 L, 12 R Standing Cable Triceps Extension 3x12 *1 RIR each set Sit Ups 130 Reps for time Rear Delt DB Fly 4x15 1 RIR each set Cable Biceps Curl 3x12 *1RIR each set Calf Raise 4x18 * 2 RIR each set Hanging Leg Raises 4min for max reps Rear Delt DB Fly 4x15 1 RIR each set GHD Sit Ups 4x15 Single Leg Calf Raises 4x17L, 17R 2 RIR each set Session 11 Session 12 Session 13 Session 14 Session 15 Standing Strict Press 1x12, 1x10, 1x8, 1x6 *work to 1RIR each set Back Squat 1x12, 1x10, 1x8, 1x6 *work to 1RIR each set Bench Press 1x12, 1x10, 1x8, 1x6 *work to 1RIR each set Deadlift 1x8, 2x6, 1x5 *1RIR Each set Weighted Dips 3x12 *1RIR each set Wide Grip Pull Ups 1x12, 1x10, 1x8, 1x6 *work to 1 RIR each set Machine Hamstring Curl 3x12 * 1RIR each set Chest Supported T Bar Row 1x12, 1x10, 1x8, 1x6 *work to 1RIR each set Back Squat 2x20 *1RIR each set Chin Ups 2 sets max rep Barbell Upright Row 4x8 * 1 RIR each set Reverse Barbell Lunge 4x8L, 8R *2 RIR each set Incline DB Bench Press 1x10, 2x8, 1x6 *2RIR each set Cable Hamstring Curl 2x20 *1RIR each set Machine Chest Press 3x12 *AHAP on last set Lat Pull Down 2x10, 1x8, 1x6 * 2 RIR each set RDL 1x8,2x6, 1x5 *1 RIR each set Single Arm Bench Supported DB Row 4x8L, 8R *same weight as last week Leg Press 3x12 *1RIR each set Seated Cable Row 2x12 *AHAP on all sets Standing Lateral DB Fly 4x17 *1 RIR each set Machine Leg Extension 3x15 *2 RIR each set Close Grip Bench Press 1x12, 2x10, 1x8 *2RIR each set Seated Dumbbell Shoulder Press 4x10 *1RIR each set EZ Bar Bicep Curl 4x10 *1RIR each set Cable Triceps Push Down 4x12 *1RIR each set Alternating DB Bicep Curl 4x12 *1 RIR each set, 12 L, 12 R Standing Cable Triceps Extension 4x12 *1 RIR each set Sit Ups 150 Reps for time Rear Delt DB Fly 4x17 1 RIR each set Cable Biceps Curl 4x12 *1RIR each set Calf Raise 4x20 * 2 RIR each set Hanging Leg Raises 5min for max reps Rear Delt DB Fly 4x17 1 RIR each set GHD Sit Ups 5x15 Single Leg Calf Raises 4x17L, 17R 1 RIR each set Session 16 Session 17 Session 18 Session 19 Session 20 Standing Strict Press 2x8, 1x6 *work to 1RIR each set Back Squat 2x8, 1x6 *work to 1RIR each set Bench Press 2x8, 1x6 *work to 1RIR each set Deadlift 2x6, 1x5, 1x3 *1RIR Each set Weighted Dips 3x6 *1RIR each set Wide Grip Pull Ups 2x8, 1x6 *work to 1RIR each set Machine Hamstring Curl 3x12 * 1RIR each set Chest Supported T Bar Row 2x8, 1x6 *work to 1RIR each set Back Squat 2x20 *1RIR each set Chin Ups 1 sets max rep Barbell Upright Row 2x8 * 1 RIR each set Reverse Barbell Lunge 3x6L, 6R *2 RIR each set Incline DB Bench Press 2x8, 2x6 *2RIR each set Cable Hamstring Curl 2x20 *1RIR each set Machine Chest Press 3x10 *AHAP on last set Lat Pull Down 1x8, 2x6 * 2 RIR each set RDL 2x6, 1x5 *1 RIR each set Single Arm Bench Supported DB Row 3x8L, 8R *same weight as last week Leg Press 3x6 *1RIR each set Seated Cable Row 2x12 *AHAP on all sets Standing Lateral DB Fly 4x17 *1 RIR each set Machine Leg Extension 3x15 *2 RIR each set Close Grip Bench Press 2x10, 1x8, 1x6 *2RIR each set Seated Dumbbell Shoulder Press 3x8 *1RIR each set EZ Bar Bicep Curl 4x10 *1RIR each set Cable Triceps Push Down 4x12 *1RIR each set Alternating DB Bicep Curl 4x12 *1 RIR each set, 12 L, 12 R Standing Cable Triceps Extension 4x12 *1 RIR each set Sit Ups 150 Reps for time Rear Delt DB Fly 4x17 1 RIR each set Cable Biceps Curl 4x12 *1RIR each set Calf Raise 4x20 * 2 RIR each set Hanging Leg Raises 5min for max reps Rear Delt DB Fly 4x17 1 RIR each set GHD Sit Ups 5x15 Single Leg Calf Raises 4x17L, 17R 1 RIR each set Part Two Session 21 Session 22 Session 23 Session 24 Session 25 Seated Dumbbell Press 1x12, 1x10, 1x8, 1x7 *2RIR Back Squat 1x12, 1x10, 1x8, 1x7 *2RIR Incline Bench Press 1x12, 1x10, 1x8, 1x7 *2RIR Trap Bar Deadlift 6 Every 2min on the min for 12min *2RIR Bench Press 8 Every 2min on the min for 10min *2RIR Seated Cable Row 3x15 *2RIR Machine Hamstring Curl 3x10 *2RIR Wide Grip Lat Pull Down 1x12, 1x10, 1x8 *AHAP on last set Front Squat 3x8 *2RIR Banded Pull Ups 3 Sets at 2RIR *band anchored from ground Viking Press 3x8L, 8R *2RIR Leg Press 3x12 *2RIR DB Bench Press 3x15 *2RIR Machine Hamstring Curl 3x12 *2RIR Machine Chest Press 3x15 *2RIR Chin Ups 2 sets at 2RIR Stiff Leg DB Deadlift 4x8 *2RIR Single Arm Bench Supported DB Row 3x9L, 9R *2RIR Single Leg Press 3x10L, 10R *2RIR each set Bent Over Barbell Row 3x10 *2RIR Standing Lateral DB Fly 50 Reps *as fast as possible Machine Leg Extension *40 Reps for time moderately heavy Ez Bar Skull Crusher 3x12 *2RIR Seated Dumbbell Shoulder Press 3x10L, 10R 1RIR *single arm alternating Alt Dumbbell Hammer Curl 3min for max reps Male 35lbs DB, Female 25lbs Cable Triceps Push Down 4x12 *1RIR each set Ez Curls 3x15 *2RIR Cable Biceps Curl 4x12 *1RIR each set Bodyweight Dips 3 sets at 2RIR V Ups 12 EMOM for 5min Rear Delt DB Fly *50 reps for time Single Leg Calf Raise 4x15 * 2 RIR each set Sit Ups 2 min for max reps Banded Rear Delt Fly 4x15 2 RIR each set GHD Sit Ups *50 reps as fast as possible 50 Bodyweight Calf Raises *as fast as possible Session 26 Session 27 Session 28 Session 29 Session 30 Seated Dumbbell Press 1x12, 1x10, 1x8, 1x7 *1RIR Back Squat 1x12, 1x10, 1x8, 1x7 *1RIR Incline Bench Press 1x12, 1x10, 1x8, 1x7 *1RIR Trap Bar Deadlift 6 Every 2min on the min for 14min *2RIR Bench Press 8 Every 2min on the min for 12min *2RIR Seated Cable Row 3x15 *1RIR Machine Hamstring Curl 4x8 *2RIR Wide Grip Lat Pull Down 1x12, 1x10, 1x8, 1x6 *AHAP on last set Front Squat 3x8 *1RIR Banded Pull Ups 3 Sets at 1RIR *band anchored from ground Viking Press 3x8L, 8R *1RIR Leg Press 3x12 *1RIR DB Bench Press 3x15 *1RIR Machine Hamstring Curl 3x12 *2RIR Machine Chest Press 3x15 *1RIR Chin Ups 3 sets at 2RIR Stiff Leg DB Deadlift 4x8 *2RIR, beat last week Single Arm Bench Supported DB Row 3x9L, 9R *1RIR Single Leg Press 3x9L, 9R *2RIR each set Bent Over Barbell Row 3x9 *2RIR Standing Lateral DB Fly 50 Reps *as fast as possible, beat last week Machine Leg Extension *50 Reps for time moderately heavy, beat last week Ez Bar Skull Crusher 3x12 *1RIR Seated Dumbbell Shoulder Press 3x9L, 9R 1RIR *single arm alternating Alt Dumbbell Hammer Curl 3min for max reps Male 35lbs DB, Female 25lbs *beat last week Cable Triceps Push Down 4x12 *AHAP on last Ez Curls 3x15 *1RIR Bodyweight Dips 3 sets at 1RIR *beat last week V Ups 12 EMOM for 6min Rear Delt DB Fly *50 reps for time, beat last week Cable Biceps Curl 4x12 *AHAP on last Single Leg Calf Raise 4x15 * 1 RIR each set GHD Sit Ups *50 reps as fast as possible, beat last week Sit Ups 3 min for max reps Banded Rear Delt Fly 4x15 1 RIR each set 50 Bodyweight Calf Raises *as fast as possible, beat last week Session 31 Session 32 Session 33 Session 34 Session 35 Seated Dumbbell Press 1x11, 1x9, 1x7, 1x6 *AHAP on last Back Squat 1x11, 1x9, 1x7, 1x6 *AHAP on last Incline Bench Press 1x11, 1x9, 1x7, 1x6 *AHAP on last Trap Bar Deadlift 6 Every 2min on the min for 14min *1RIR Bench Press 8 Every 2min on the min for 12min *1RIR Seated Cable Row 3x15 *AHAP all sets Machine Hamstring Curl 4x8 *1RIR Wide Grip Lat Pull Down 1x11, 1x9, 1x7, 1x6 *AHAP on last Front Squat 3x8 *AHAP on last Banded Pull Ups 3 Sets at max effort *band anchored from ground Viking Press 3x8L, 8R *AHAP on last Leg Press 3x12 *AHAP on last DB Bench Press 3x15 *AHAP on last Machine Hamstring Curl 3x12 *1RIR Machine Chest Press 3x15 *AHAP on last Chin Ups 3 sets at 1RIR *beat last week Stiff Leg DB Deadlift 4x8 *1RIR, beat last week Single Arm Bench Supported DB Row 3x9L, 9R *AHAP on last Single Leg Press 3x9L, 9R *1RIR each set Bent Over Barbell Row 3x9 *1RIR Standing Lateral DB Fly 60 Reps *as fast as possible Machine Leg Extension *60 Reps for time moderately heavy Ez Bar Skull Crusher 3x12 *AHAP on last Seated Dumbbell Shoulder Press 3x9L, 9R AHAP on last *single arm alternating Alt Dumbbell Hammer Curl 4min for max reps Male 35lbs DB, Female 25lbs Cable Triceps Push Down 4x12 *AHAP on last, beat last week Ez Curls 3x15 *AHAP on all sets Bodyweight Dips 3 sets at 1RIR *on last set max rep V Ups 14 EMOM for 6min Rear Delt DB Fly *50 reps for time, beat last week Cable Biceps Curl 4x12 *AHAP on last, beat last week Single Leg Calf Raise 4x15 * AHAP on last Sit Ups 4 min for max reps Banded Rear Delt Fly 4x15 AHAP each set GHD Sit Ups *60 reps as fast as possible 60 Bodyweight Calf Raises *as fast as possible Session 36 Session 37 Session 38 Session 39 Session 40 Seated Dumbbell Press 3x6 *AHAP on last Back Squat 3x6 *AHAP on last Incline Bench Press 3x6 *AHAP on last set Trap Bar Deadlift 6 Every 2min on the min for 8min *1RIR Bench Press 8 Every 2min on the min for 8min *1RIR Seated Cable Row 3x10 *AHAP last set Machine Hamstring Curl 4x8 *1RIR Wide Grip Lat Pull Down 1x11, 1x9, 1x7 *AHAP on last Front Squat 3x6 *AHAP on last Banded Pull Ups 2 Sets at max effort *band anchored from ground Viking Press 3x8L, 8R *AHAP on last Leg Press 2x12 *AHAP on last DB Bench Press 3x15 *AHAP on last Machine Hamstring Curl 3x12 *1RIR Machine Chest Press 3x15 *AHAP on last Chin Ups 2 sets at 1RIR *beat last week Stiff Leg DB Deadlift 3x8 *1RIR, beat last week Single Arm Bench Supported DB Row 3x6L, 6R *AHAP on last Single Leg Press 3x7L, 7R *1RIR each set Bent Over Barbell Row 3x7 *1RIR Standing Lateral DB Fly 60 Reps *as fast as possible Machine Leg Extension *50 Reps for time moderately heavy Ez Bar Skull Crusher 3x12 *AHAP on last Seated Dumbbell Shoulder Press 3x9L, 9R AHAP on last *single arm alternating Alt Dumbbell Hammer Curl 4min for max reps Male 35lbs DB, Female 25lbs Cable Triceps Push Down 4x12 *AHAP on last, beat last week Ez Curls 3x15 *AHAP on all sets Bodyweight Dips 3 sets at 1RIR *on last set max rep V Ups 14 EMOM for 6min Rear Delt DB Fly *50 reps for time, beat last week Cable Biceps Curl 4x12 *AHAP on last, beat last week Single Leg Calf Raise 4x15 * AHAP on last Sit Ups 4 min for max reps Banded Rear Delt Fly 4x15 AHAP each set GHD Sit Ups *60 reps as fast as possible 60 Bodyweight Calf Raises *as fast as possible Part Three Session 41 Seated Dumbbell Arnold Press 1x12, 1x10, 1x8 *AHAP on last set Bent Over Barbell Row 3x10 *moderately heavy on all Session 42 Back Squat Work to 7RM, rest 3min then, 1x12 AHAP, rest 45 sec then, 1x14 AHAP Machine Hamstring Curl 4x15 *2RIR Session 43 Weighted Dips 1x11, 1x9, 1x7, 1x6 *AHAP on last Wide Grip Lat Pull Down 10 EMOM for 5min Session 44 Deadlift Work to 7RM, rest 3min then, 30 reps as fast as possible at 70% of 7RM Front Squat 3x8 *work to AHAP on last set Session 45 DB Bench Press 1x12, 1x10, 1x8 *AHAP on last set Chin Ups 2 Max Rep Sets *at the end of second set 5 slow negatives jump up and lower Machine Chest Press 3x15 *AHAP on last set Leg Press 1x14, 1x12, 1x10 *AHAP on last Incline DB Bench Press 1x14, 1x12, 1x10 *AHAP on last 3 Rds Max Rep Single Leg Machine Hamstring Curl 3 Rds Max Rep Wide Grip Pull Up 3Rds Max Rep Stiff Leg Deadlift 225/155lbs Single Arm Bench Supported DB Row 3x15L, 15R *AHAP on last 3 Rds Max Rep Single Leg Press Cable Lateral Fly 8 EMOM for 6min *moderately heavy 3 Rds Machine Leg Extension *moderately heavy 3 Rds Max Rep Ez Bar Skull Crusher *moderately heavy Machine Shoulder Press 3x17 *AHAP on last set 3 Rds Max Rep Alt Dumbbell Hammer Curl 30/20lbs each DB 3 Rds Max Rep Cable Triceps Push Down 3 Rds Max Rep Strict Press 3 Rds Ez Curls *moderate weight 3 Rds Max Rep Alt DB Hammer Curls 3 Rds Narrow Width Push Ups 50 Reps Decline Situps *as fast as possible Rear Delt DB Fly 4x8 Heavy T Bar Row 3x15 *AHAP on last set Single Leg Calf Raise 2x20 Moderately Heavy Leg Raises 4 min for max reps Banded Rear Delt Fly 4x15 AHAP each set AB Wheel Rollout *3min max reps Calf Raises 1.5 reps 3x12 *each rep half rep and then full rep Session 46 Session 47 Session 48 Session 49 Session 50 DB Bench Press 1x12, 1x10, 1x8 *beat last week on 1x8 Chin Ups 2 Max Rep Sets *at the end of second set 5 slow negatives jump up and lower Machine Chest Press 3x14 *AHAP on last set Bent Over Barbell Row 3x10 *beat last week Back Squat Work to 6RM, rest 3min then, 1x10 AHAP, rest 45 sec then, 1x12 AHAP Machine Hamstring Curl 4x15 *1RIR 3 Rds Max Rep Strict Press *each rd one more rep, than last week Leg Press 1x14, 1x12, 1x10 *beat last week on 1x10 Incline DB Bench Press 1x14, 1x12, 1x10 *beat last week on 1x10 3 Rds Max Rep Single Leg Machine Hamstring Curl *add 5/10 lbs from last week 3 Rds Max Rep Wide Grip Pull Up *each rd one more rep, than last week 3 Rds Max Rep Stiff Leg Deadlift 235/165lbs Single Arm Bench Supported DB Row 3x15L, 15R *60 sec of rest between sets 3 Rds Max Rep Single Leg Press *add 5/10 lbs from last week Cable Lateral Fly 8 EMOM for 7min *moderately heavy 3 Rds Machine Leg Extension *10-20lbs heavier than last week 3 Rds Max Rep Ez Bar Skull Crusher *add 5/10 lbs from last week Machine Shoulder Press 3x18 *AHAP on last set 3 Rds Max Rep Alt Dumbbell Hammer Curl 30/20lbs each DB *at least one more rep each round 3 Rds Max Rep Cable Triceps Push Down *5/10 lbs heavier than last week Seated Dumbbell Arnold Press 1x12, 1x10, 1x8 *beat last week 3 Rds Ez Curls *add 5/10lbs to last weeks weight Weighted Dips 1x11, 1x9, 1x7, 1x6 *beat last week on 1x6 Wide Grip Lat Pull Down 10 EMOM for 6min Deadlift Work to 6RM, rest 3min then, 30 reps as fast as possible at 70% of 6RM Front Squat 3x8 *work to AHAP on last set 3 Rds Max Rep Alt DB Hammer Curls *at least one more rep than last week each round 3 Rds Narrow Width Push Ups *each rd one more rep, than last week 50 Reps Decline Situps *as fast as possible Rear Delt DB Fly 4x8 Heavy T Bar Row 3x14 *AHAP on last set Single Leg Calf Raise 3x17 Moderately Heavy Leg Raises 5 min for max reps Banded Rear Delt Fly 4x15 AHAP each set AB Wheel Rollout *4min max reps Calf Raises 1.5 reps 3x14 *each rep half rep and then full rep Session 51 Session 52 Session 53 Session 54 Session 55 DB Bench Press 1x12, 1x10, 1x8 *beat last week on 1x8 Chin Ups 3 Max Rep Sets *at the end of second set 5 slow negatives jump up and lower Machine Chest Press 3x12 *AHAP on last set Bent Over Barbell Row 3x10 *beat last week Back Squat Work to 5RM, rest 3min then, 1x9 AHAP, rest 45 sec then, 1x11 AHAP Machine Hamstring Curl 4x15 *AHAP on last 3 Rds Max Rep Strict Press *each rd one more rep, than last week Leg Press 1x14, 1x12, 1x10 *beat last week on 1x10 Incline DB Bench Press 1x14, 1x12, 1x10 *beat last week on 1x10 3 Rds Max Rep Single Leg Machine Hamstring Curl *add 5/10 lbs from last week 3 Rds Max Rep Wide Grip Pull Up *each rd one more rep, than last week 3 Rds Max Rep Stiff Leg Deadlift 245/175lbs Single Arm Bench Supported DB Row 3x15L, 15R *45 sec of rest between sets 3 Rds Max Rep Single Leg Press *add 5/10 lbs from last week Cable Lateral Fly 7 EMOM for 8min *moderately heavy 3 Rds Machine Leg Extension *10-20lbs heavier than last week 3 Rds Max Rep Ez Bar Skull Crusher *add 5/10 lbs from last week Machine Shoulder Press 3x19 *AHAP on last set 3 Rds Max Rep Alt Dumbbell Hammer Curl 30/20lbs each DB *at least one more rep each round 3 Rds Max Rep Cable Triceps Push Down *5/10 lbs heavier than last week Seated Dumbbell Arnold Press 1x12, 1x10, 1x8 *beat last week 3 Rds Ez Curls *add 5/10lbs to last weeks weight Weighted Dips 1x11, 1x9, 1x7, 1x6 *beat last week on 1x6 Wide Grip Lat Pull Down 9 EMOM for 7min Deadlift Work to 5RM, rest 3min then, 30 reps as fast as possible at 70% of 5RM Front Squat 3x8 *work to AHAP on last set 3 Rds Max Rep Alt DB Hammer Curls *at least one more rep than last week each round 3 Rds Narrow Width Push Ups *each rd one more rep, than last week 50 Reps Decline Situps *as fast as possible Rear Delt DB Fly 4x8 Heavy T Bar Row 3x12 *AHAP on last set Single Leg Calf Raise 3x19 Moderately Heavy Leg Raises 5 min for max reps Banded Rear Delt Fly 4x15 AHAP each set AB Wheel Rollout *5min max reps Calf Raises 1.5 reps 3x15 *each rep half rep and then full rep Session 56 Session 57 Session 58 Session 59 Session 60 DB Bench Press 1x11, 1x9, 1x7 *AHAP on 1x7 Chin Ups 3 Max Rep Sets *at the end of second set 5 slow negatives jump up and lower Machine Chest Press 3x10 *AHAP on last set Bent Over Barbell Row 3x7 *AHAP on last set Back Squat Work to 4RM, rest 3min then, 1x8 AHAP, rest 45 sec then, 1x10 AHAP Machine Hamstring Curl 4x15 *AHAP on last 3 Rds Max Rep Strict Press *each rd one more rep, than last week Leg Press 1x14, 1x12, 1x10 *beat last week on 1x10 Incline DB Bench Press 1x12, 1x11, 1x9 *AHAP on 1x9 3 Rds Max Rep Single Leg Machine Hamstring Curl *add 5/10 lbs from last week 3 Rds Max Rep Wide Grip Pull Up *each rd one more rep, than last week 3 Rds Max Rep Stiff Leg Deadlift 255/185lbs Single Arm Bench Supported DB Row 3x15L, 15R *30 sec of rest between sets 3 Rds Max Rep Single Leg Press *add 5/10 lbs from last week Cable Lateral Fly 6 EMOM for 7min *moderately heavy 3 Rds Machine Leg Extension *10-20lbs heavier than last week 3 Rds Max Rep Ez Bar Skull Crusher *add 5/10 lbs from last week Machine Shoulder Press 3x20 *AHAP on last set 3 Rds Max Rep Alt Dumbbell Hammer Curl 30/20lbs each DB *at least one more rep each round 3 Rds Max Rep Cable Triceps Push Down *5/10 lbs heavier than last week Seated Dumbbell Arnold Press 1x12, 1x9, 1x7 *AHAP on last set 3 Rds Ez Curls *add 5/10lbs to last weeks weight Weighted Dips 1x10, 1x8, 1x6, 1x5 *AHAP on 1x5 Wide Grip Lat Pull Down 7 EMOM for 7min Deadlift Work to 4RM, rest 3min then, 30 reps as fast as possible at 70% of 4RM Front Squat 3x6 *work to AHAP on last set 3 Rds Max Rep Alt DB Hammer Curls *at least one more rep than last week each round 3 Rds Narrow Width Push Ups *each rd one more rep, than last week 50 Reps Decline Situps *as fast as possible Rear Delt DB Fly 4x8 Heavy T Bar Row 3x10 *AHAP on last set Single Leg Calf Raise 3x20 Moderately Heavy Leg Raises 5 min for max reps Banded Rear Delt Fly 4x15 AHAP each set AB Wheel Rollout *5min max reps Calf Raises 1.5 reps 3x15 *each rep half rep and then full rep