1
2
3
4
5
6
7
lower
upper
rest
legs
push
pull
rest
paused squats 3x6
paused bench 3x8
x
hamstring curl 3x(10-12)
paused bench 3x6
pullups 3x(6-8)
x
leg press 3x(8-10)
pullups 3x(6-8)
x
paused squats 3x6
incline dumbbell 3x(8-10)
seated row 3x8
x
hamstring curl 3x(10-12)
tricep pushdowns 3x(10-12)
x
split squats 3x(8-10)
lateral raises 3x(10-15)
single arm row 3x10
x
leg extension 2 x failure
bicep curls 3x(10-12)
x
leg extension 2 x failure
tricep pushdowns 3x(10-12)bicep curl 3x10-12
Squat Max:
Bench Max:
185
135
^CHANGE this to ur squat max
^CHANGE this to ur bench max
Squat Working Weight (3x6)
Bench Working Weight (3x6)
138.75
101.25
^this will automatically change based on max
^this will automatically change based on max
notes:
dm me on insta for any questions! :)
Touch your chest on bench.
insta: @risavroy_
Go all the way down on squats and pullups.
^ also linked on my tiktok
Train super close to failure on all exercises!
The weight measurements work in pounds AND kilos!
x