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Table of Contents
THE UNITY
03
05
09
09
10
11
12
12
13
17
17
18
19
20
21
FROM JOHN
FROM DAVE
WHAT IS POWERBUILDING?
MAX EFFORT WORK
DYNAMIC WORK
CALCULATING YOUR 1 REP MAXIMUM
BODYBUILDING METHOD
LOG BOOKING AND PROGRESSIONS
PUTTING IT ALL TOGETHER – THE SCIENCE
THE SPLIT
RECOVERY NUTRITION
RECOVERY LIFESTYLE
BAND WORK
NUTRITION
PROPER INTENSITY
23 ABOUT JOHN
24 ABOUT DAVE
POWERBUILDING TRAINING PROGRAM
26 WEEK 1
43 WEEK 2
58 WEEK 3
74 WEEK 4
90 WEEK 5
106 WEEK 6
122 WEEK 7
138 WEEK 8
154 WEEK 9
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The unity
Powerbuilding Training Program
In the DC Universe, there are three “Mother Boxes” that when
combined form a “Unity”. The Unity is an extremely powerful
singular box that essentially allows you to take over the world
and make it your own. We are not necessarily shooting for world
domination, but we are shooting to conquer a worldwide lack
of muscular development and strength. We will beat puniness
and weakness once and for all as we combine bodybuilding and
powerlifting to form the ultimate “Unity”.
FROM JOHN
I remember walking into the gym for the first time at 12 years old
in 1984. I had been training in our home basement with old plastic
weights doing my best to imitate the routines of Lee Haney, Tom
Platz, and others. Any training routine I read about in Muscle
and Fitness, I tried. When I walked into that gym the first thing
I saw was a guy they called big Mike doing EZ bar lying triceps
extensions with two 45 lb. plates on each side. Wow, that looked
insane. Then I saw another guy, big Gary, benching 365, which
seemed like a ton to me. I quickly figured out the biggest guys in
the gym, were also the strongest. As I got older and eventually
went to college, I joined World Gym East. It was a legendary gym
that just about all the best local bodybuilders trained at. There I
met the local legends Nick Bowman, Mark O’Hara, and others. They
all did both powerlifting and bodybuilding. They were good at both
too. They took me under their wing and began to teach me what
powerlifting was. I still remember them having me deadlift for the
first time in my life there (I did 500!).
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Being in Columbus I was lucky enough to run into people who
were training at Westside Barbell as well. Westside is obviously
legendary and only open to a select few. When the opportunity
came for me to train there, I gladly took it! Now I would be
training alongside the best powerlifters in the world! I soaked up
everything Louie taught me, as well as all the other lifters. I never
really said much, I was too interested in learning and hearing what
they liked to do.
It was incredible. I would train at Westside on the west side of
Columbus, and then get in my beater of a car (Renault Alliance with
a bent frame) and race back over to the East side to train at Worlds.
It was not uncommon for me to do my squat workout at Westside,
then call some friends and have them load the leg press up for
me at Worlds. When I arrived there I would walk straight to the
leg press and get busy. While at Westside I also met a guy named
Dave Tate who would have a tremendous influence on my career.
I got an e-mail from Dave back around 2000 asking me to assist
him with some bodybuilding specific training. I traded my first ever
written training program (Pain and Suffering) to Dave for some
new chains that I could incorporate into my training. Man, I was
so excited to get those chains! I ended up training with Dave that
weekend, and the rest was history. We continued to train together,
and when I tell you we trained hard, we trained at a level I have
rarely seen. We were always incorporating elements of both
powerlifting and bodybuilding into what we were doing. This isn’t
theory for us, we lived it, for decades! I ended up winning my IFBB
pro card in bodybuilding training there, and I do not believe I would
have been able to do this without Dave. He was instrumental in my
development not just physically, but mentally.
Dave and I began talking about doing this program for you all back
in the first quarter of 2020. Unfortunately, due to COVID-19 we did
not pursue it, as people just didn’t have access to gyms for a long
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time. Not all do now, but we are tired of waiting and wanted to
move forward with this project.
Some of what you will see in this program is what Dave and I
would do. Some of what we did probably won’t make it into the
program, as we did go overboard on occasion (many times – ha).
I hope you enjoy this. Dave and I are especially appreciative of all
your support over the years, and we hope to continue to assist you
in your efforts to achieve your personal best!
FROM DAVE
Reading over John’s introduction brought back many memories.
It reminded me how we had traveled the same journey, albeit on
different paths.
I was introduced to strength training around the same age
(and time) as John. Three hours away, in a small Ohio town, my
wrestling coach pushed us through a series of movements using a
universal machine. Not a good athlete (at the time), I was stronger
than everyone else... and I loved it, and not long after, I received a
weight set for Christmas. I didn’t ask for it, never expected it, and
had no idea how it would completely change my life trajectory.
It didn’t take long for my father to see my passion for training and
getting into trouble. These two passions led him to reach out to a
small private barbell club owner in town. He also happened to be
on the local Police force, so my father saw this as a way to keep me
in line and feed my passion for training.
This is where I was introduced to the sport of powerlifting. I was
13 years old and loved it. It was tough to find information on
Powerlifting back then. All the magazines and books you could see
were on bodybuilding (and I read them all). If you were lucky, there
might have been one article or one section on powerlifting. What
I was learning about strength and the sport of powerlifting was
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100% in the trenches from many lifters who (for some unknown
reason) took the time out to help me. The learning-disabled kid
with low grades and a not-so-right attitude. The training gave me
something I could control. The harder I trained, the more control
I had, the more respect I gained, the greater my confidence grew,
and the better athlete I became.
It changed my life.
In all of my years under the bar, I have had to fight and find balance.
Not the balance most people speak about but the “training hard”
balance. There are different types of “training hard”. On one
extreme, you have the heavy max effort work, and on the other
side, you have what John would call challenge sets. I LOVE both of
these, but they conflict with each other (badly). You have to recover
from your training and what you do needs to lead to the desired
results. As a competitor, you get to a point where you need to pick
your battles, leave ego at the door, and train to get better. This is
the balance I struggled with. Strangely, there were many times I
would train my ass into the ground, knowing full well it would hurt
my performance in the end. I was okay with this and have paid the
price for it.
If you are like this, trust me, I “get it”. Very few people ever will.
I think this was part of the reason I reached out to John in
2010. I knew his reputation and remembered him from his time
at Westside. Most (amongst all) of the people I’ve consulted
with post-2005 (when I stopped competing) recommended or
suggested I dial it back.
Dial back what? I would ask. Dial back the heavy triples and singles,
or dial back the all-out challenge sets?
I was always told, both.
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To me, that made me question why train at all.
All these intentions were coming from the right place and not
altogether wrong. I had more than two decades competing and
pushing my body over the edge (I have wear and tear to validate this).
Part of me thought John would understand this. The other part of
me wanted to know if he really trained as hard as I read and was
told. It’s one thing to talk about the “I train hard” game, and it’s
another to do It.
We all think we train really hard until you train with someone who
trains harder than you.
After that first leg session, I knew this was exactly what I was
looking for, and part of me wanted to see if he would quit. Shortly
after, I believe he felt the same thing about me, and things began
to get insane.
If there was an edge, we crossed it, adapted to it, found another
edge, and so on. This would have kept going, and I can only
speculate how far, but there is always a point of diminishing
returns. While my competitive days were behind me, John was
taking a final run at his pro card. Some things were not worth the
risk, not just in injury but recovery.
As we used to joke, we had to find a way to better structure and
control all the “stupid shit.”
I also began to miss the heavy, heavy singles. At this point in John’s
career, these had little to no value, but I love those more than he
would like “chasing the pump.”
Remember, the same passion for training intensity but two
different journeys.
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For a couple of years, we just stacked things on top of each
other. Then we had to find a way to blend them all into a scheme
that would satisfy the training passion but allow for long-term
adaption and progression.
When John suggested we develop this program, I was all in. The
main reason was we now have all components I feel make this
valuable. We lived it. We took things too far, dialed back, dialed
back too far, found the right balance only to have it screw up again.
We figured it out by trial and error over many years.
We have also been removed enough from it to look back critically.
This is more important than most people think because you only
see what you want to see when you are too close. This bias makes
it harder to think about how what you are suggesting can be used
by others most positively. Case in point, you ever notice how most
trainers and coaches HIGHLY recommend their clients and followers
do exactly what they are doing at the time? Think about it.
This brings us to this program.
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WHAT IS POWERBUILDING?
Powerbuilding simply means combing some aspects of
powerlifting and bodybuilding together. Generally, this will mean:
• Using the big 3 lifts as the foundation of the program – squat,
bench, deadlift
• Max effort work - Incorporating specific heavy lower rep
range targets more common to powerlifting
• Dynamic effort work - Incorporating some medium weight
dynamic speed work that powerlifters use for rate of force
development
• Using isolation work that is more common for bodybuilders
• Using more of a variety of movements in order to achieve
maximal development of each muscle group common for both
powerlifters and bodybuilders
• Incorporating medium to high rep pump work more specific to
bodybuilding
Combine all this intelligently, and you get powerbuilding.
MAX EFFORT WORK
Part of our program will consist of max effort work. If you have not
done this before, you are in for a treat. Max effort work generally
means you are going to work up to 90% of your 1 rep max for 1
repetition. After this you are going to attempt a 100% rep. In other
words, do the best you can do. The goal being a PR. We have a
little different view on this through our experiences. We will not be
doing heavy singles weekly. It is not necessary. We will do some
lower rep sets however, that will be very heavy.
It will become extremely important that you use perfect form to
avoid injury. We have included multiple technique videos to ensure
you have the know how to accomplish this. You will also see where
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we advise you to simply hold a weight for a few seconds before
starting a set, and then holding it again for a few seconds before
racking the weights.
You will be warming up well, and our pre-max bodybuilding
exercises will also serve to protect you as you go all out.
We will use some rotation on this exercise(s) to ensure:
• Weak areas are addressed
• You avoid accommodation (your body’s nervous and muscular
system adapting to the same exercises over and over)
• Longevity as keeping the same exercises with no rotation
often results in injury
The max effort method ensures maximal motor unit recruitment as
well, but more on that later.
Building maximal strength goes a long way in many different
aspects. The obvious thing is that you will get physically stronger.
You can push more weight, drag more weight, etc. If you can
move more weight, you will generally develop more muscle
fiber size through increasing levels of mechanical tension. Bigger
muscles (larger muscle fibers) can potentially produce more force.
Bottom line, more strength can create more muscle. It’s a winwin. You will see this especially in the beginner to intermediate
phases of training. It will get tougher as you enter the advanced
stages of training, which could be 10 years or more into training.
Unfortunately, you can’t get infinitely stronger.
DYNAMIC WORK
Part of our program will also consist of dynamic work. With this
method, you will be using much lighter weight, probably closer to
55-75% of your 1 rep max. By itself, it will not make you big, but
carefully woven into your program, it will make you explosive.
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This method is specifically to improve your rate of force
development. In other words, produce force, a lot of it, and fast. This
is particularly useful for athletes. The best athletes are explosive
and can produce force very quickly. We want you to be explosive,
so you can push more weight. This is also useful for conditioning.
You will be doing a phase where the volume of your dynamic work
ramps up in order to accomplish this. This type of work is also, well,
fun! It is enjoyable blasting the weight up explosively.
For your dynamic work you will be using a percentage of your
1 rep maximum.
CALCULATING YOUR 1 REP MAXIMUM
Rep Max Calculator - All Things Gym
Using this link, you will be able to calculate your 1 rep maximum.
This is a really cool tool. It shows you your max based on all the
different formulas out there. You DO NOT have to do a 1 rep max.
You can do your 5 rep max and enter the number and it will give
you a guesstimate. We would suggest doing something like a 3 or
even 5 rep max to get your number.
Let’s take a look.
Below I entered 400
for 3 reps. Go down
to the 3RM and
you will see this.
Across the top you
see all the different
formulas and their
calculation for the
1 rep max. We want
you to use the
lowest number. In
this case it would be
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the Brzycki result which says a 423 max. Is this the most accurate?
Maybe, maybe not. We simply want to be conservative here as went
extremely aggressive in our progressions through the program as
you will soon see.
BODYBUILDING METHOD
We will also be using traditional bodybuilding methods. Typically,
this consists of 75-85% of your 1 rep max loads done to failure
or close to it. Many times, we also finish an exercise with a high
intensity technique that actually takes you beyond failure. This
work is very demanding and will require you to have hyper focus
on recovery so that you don’t overtrain.
LOG BOOKING AND PROGRESSIONS
This program is going to lay out some very aggressive progressions
for you week to week. The progressions will always be in bold type.
This is an example. In week 2 you add 2 more reps to your working
sets than you did in week 1 using the same weight.
Leg press – Use a narrow stance with your feet in the middle
of the platform. This is going to hit your quads hard. Do a few
warm up sets then 2 tough sets of 12 using the same weight
you did last week for 10. Use the same weight as last week
but try to get 2 additional reps. 2 total work sets
Full transparency here. We do not expect you to hit every single
progression. What we do expect, is for you to give it your all. Give
every single bit of effort you can muster. That is what we expected
from each other, and what we expect from you. We held ourselves
to a high standard, and this also applies to you. Even if you hit only
25% of these, you will come a long way by the end.
Knowing this, be sure to use a log book. Old school pen and paper is fine.
You don’t have to use a fancy spreadsheet unless that is your preference.
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PUTTING IT ALL TOGETHER – THE SCIENCE
Let’s look at motor unit
recruitment. Motor units are
part of your nervous system and
the muscle fibers they talk to.
The motor neurons (as seen in
the diagram) tell your muscles
fibers to produce force.
We have what we call high
threshold motor units (HTMUs)
and low threshold motor units
(LTMUs). The HTMUs have larger
nerve cells that control hundreds of muscle fibers. This means that
they produce much more force than a LTMU. This is because the
LTMUs contain a small nerve cell that drives less muscle fibers.
It is also key to understand the “Heneman Size Principle”. This
states that motor units are recruited from smallest to largest.
When you use lighter weights, your body will call upon the LTMUs
first. It is not until the body needs to produce high levels of force
that the HTMUs are called into action. This is key. You want
maximal activation. This simply means you want every possible
muscle fiber to fire and produce force.
When you use the max effort method you are using loads that are
so heavy, your body has to produce as much force as it can. This
means full engagement of LTMUs and HTMUs. This is a good thing.
What about the dynamic effort work? It is lighter so you might
have thought to yourself this will not require full activation. You
were kind of correct. The key is how explosive you train. In other
words, how much effort do you put into driving the bar up. You also
engage HTMUs when you need to produce maximum force fast.
If you push the bar up as fast as you can, you also have maximal
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activation. The same is even true with a vertical leap. If you jump
as high as you can, with max effort, you do get maximum motor
unit activation.
So, your next question might be, then why don’t we just lift light
weights fast? Well unfortunately it is not that easy. Muscle growth
itself, requires mechanical tension. This happens when smaller
filaments of muscle called actin and myosin overlap, and a process
call cross-bridging occurs. This process enables muscle fibers
to sort of “lock in” and produce force. When they stay connected,
the result is mechanical tension. This results in the potential for
muscle growth. If you think about the max effort work, you can
really understand this more clearly. You are fighting against the
heavy weight, grinding to get it up. During this, your actin and
myosin filaments are overlapped, and your body is producing
maximum force and tension.
Let’s go back to your original question on light weights. The crossbridge process mentioned works, but the fast velocity of the bar
moving up and down causes the “attachments” to detach often.
They do not stay connected the throughout the whole set. This
means you do not reach high levels of mechanical tension and
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therefore do not grow. That is why you can’t just jump up and
down and get huge quads.
Again, the dynamic work does teach you to be explosive and
powerful though, so the method will help you become your best.
The bodybuilding method (medium repetition ranges) also
covers this well. The loads are close to what is needed to achieve
maximum muscle fiber recruitment, but not all the way. When
you perform a set to failure, or especially beyond failure, you are
covered though. Here is why. You may not engage all the HTMUs
from the start, but as muscle fibers fatigue, more are called into
play to help you perform additional reps. The closer you get to
failure, the more you are calling in all the reserve fibers that may not
have been engaged from the start. This is why research from well
respected researchers like Brad Schoenfeld is showing that lighter
weight and higher reps can create just as much hypertrophy as
traditional bodybuilding reps. Failure, or close to it, is key.
Reality and our experience
Let’s talk about the application of this a little more. The gold
nuggets of info are always in the context and application of theory.
Lifting at 85-90% of your 1 rep maximum ensures you have very
high levels of activation as we just learned. This means more
muscle fibers will contract.
There is a caveat here though.
If you like these ranges, and tend to use it exclusively, you are likely
headed for trouble. Brad Schoenfeld’s work showed that 3 sets of
10 and 7 sets of 3 produced similar gains in size. Internet gurus all
cheered and declared they would now just stick with sets of 3. The
problem was after the study concluded, the 7 sets of 3 group were
beaten up and battered.
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Those of us who know training saw this coming. It is common
sense really. So, the downside is the risk of injury when only
focused on lower rep ranges. It is extremely hard on connective
tissue and will most certainly cause some injuries down the
line, possibly even tears. Training with only these ranges is not
conducive to staying in one piece, nor practical. Having said
that, these reps can make you stronger though which does have
benefits to overall size, thus we will be careful in application.
What about higher reps? Brad also carried out research on higher
reps vs traditional reps. In this case sets of 8 -12 vs sets of 25 – 35.
The results were that muscle gains were once again very similar.
Now we have a solution to always staying injury free right? Let’s
examine further.
To reiterate, lighter loads such as 40-60% mean you will only have
so much muscle fiber activation initially. You need to produce less
force, so less muscle fibers need to be recruited. You will therefore
need to exhaust those muscle fibers to call in others to help as the
earlier engaged fibers fatigue.
Here comes the reality check.
When you get into these higher reps, there is usually an
accompanying amount of extreme burning and pain. You will need
to work through this. You have to get closer to failure in order to
achieve full motor unit activation as mentioned earlier. Can you
work through the burn and get close to failure, or will the burn stop
you in your tracks? Can you do it on all sets if training specifically
in this range? How long can you handle that? The other poignant
thing to mention is that researchers such as Chris Beardsley are
showing that CNS fatigue is likely more due to these higher rep
sets to failure, than training with heavier loads and lower reps. In
summary, this kind of training if done right is extremely painful
and can be draining. There is a reward though. There is nothing like
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a skin splitting pump that turns your skin purple and makes your
veins stand out like roadmaps.
In summary, the program in our view should contain a heavy dose
of traditional bodybuilding reps, but for maximum strength benefit
and longevity, the other rep ranges need to be included in a well
thought way.
THE SPLIT
Here is what the training split looks like. If you need to add in an
extra rest day, feel free. It is very important to recover well from
each workout. If you recover well, we prefer you follow this model.
The hardest days are days 4 and 5 so having 2 days of rest after is
very beneficial.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Lower w/
Dynamic
Upper Push
w/ Dynamic
Back / Pull
Lower w/
Max Effort
Upper Push
w/ Max Effort
OFF
OFF
RECOVERY NUTRITION
With this focus on intensity, and especially the higher volume
days on Day 4 and 5, comes the need for hyper focus on recovery
to get maximum results. We highly recommend using an amino,
electrolyte, and carb drink intra for maximum recovery. This will
stimulate insulin response and you will drive more aminos and
carbs into muscle and the recovery process is heightened. It also
increases blood flow and supports your immune system FYI.
Most males would do well with 6-10 grams of essential aminos,
and 40-50 grams of carbs. Titrate the carbs up or down depending
on your size. The goal is to greatly reduce soreness. When you do
this, all of the right things are happening internally.
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Most females would do well with 6 grams of aminos and 20-30 of
carbs. Again, titrate up or down depending on size and amount of
muscle.
Our product choices are:
Recovery from Granite Supplements - Recovery | Evidence
Based Intra Workout Blend | Granite Supplements - Start
with one scoop during training. If the body part doesn’t get
excessively sore and recovers fast you are good to go. If it still
gets pretty sore add a scoop of the intra-carb below to it. If it
still gets sore add 8 oz of Gatorade in on top of that.
Intra Carb | High Performance Carbohydrate Blend | Granite
Supplements
You can use code Powerbuilder15 to get 15% off your first order.
RECOVERY LIFESTYLE
With this focus on intensity make it your mission in life to reduce
stress outside of the gym, and to get a full night’s sleep every
single night. This will greatly enhance recovery as well.
Generally, you want to get 5 full sleep cycles. Every cycle is about
90 minutes. As you can see from the chart below, earlier sleep
cycles are heavier in non-REM sleep. Later sleep cycles are heavier
in REM sleep (indicated in red).
This is important because of these benefits:
• Non-REM is physically restorative. You release GH, clear waste
products, and resupply energy stores just to name a few things
• REM is mentally restorative. Your memory is especially
impacted positively
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Cycle 1
Cycle 2
Cycle 3
Cycle 4
Cycle 5
Awake
REM sleep
Non-REM stage 1
Non-REM stage 2
Non-REM stage 3
(formerly stage 3 & 4)
11pm
12pm
1am
2am
3am
4am
5am
6am
7am
Some tips for better sleep include:
• Turn off all electronics 2 hours before bed, or at a minimum
turn off the blue light on your mobile devices 1-2 hours prior
• Make your bedroom as dark as possible
• Make the temperature in your room around 65̊ (keep it cool)
• Read a book or do something that relaxes you before retiring
• Do not take later afternoon naps, 20-30 minute naps around
lunch are ok
BAND WORK
Band work is sprinkled into the program lightly at various points as well.
Here are the bands you will need from EliteFTS.net if you want to
incorporate them:
• 2 orange micro mini band (for face pulls and for women to use
on chest press machines)
• 2 red long pro minis (for chest presses and pullovers)
• 1 red short pro mini band (for spidercrawls)
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• 1 pro light band for assisted chins, pullovers, and banded good mornings
• 1 pro average band for assisted chins and banded good mornings
NUTRITION
We wrote this program with the intention of it being used to gain size.
If you are looking for a starting point, then try this:
Multiply your bodyweight x 20 for your total calories.
For example, Louie weighs 200 lbs., so this is 4,000 calories daily.
Multiply your bodyweight x 1.25 for daily grams of protein.
The 200 lbs. person thus needs 250 grams of protein daily.
Multiply your bodyweight x .5 for daily grams of fat.
The 200 lbs. person thus needs 100 grams of fat daily.
The rest of your calories should be consumed as carbs.
In this example, the 250 grams equal 1,000 calories (a gram of
protein = 4 calories.)
The 100 grams of fat equal 900 calories (a gram of fat = 9 calories.)
4,000 total calories minus the 1,900 calories from protein and fat
leaves Louie with 2,100 calories.
2,100 calories / 4 = 525 grams of carbs. * a gram of carbs equals 4 calories.
I’ll add another example below for your daily macros.
Our Hero
Bodyweight
Total calories
Protein
Fat
Carbs
Louie
200
4,000
250
100
525
Brittany
125
2,500
156
63
327
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PROPER INTENSITY
It is also critical to work at the right level of intensity regarding
going to failure. Going too hard or too easy can compromise
results. We have taken the guesswork out of this and will give you
an “RPE” on exercises that are not percentage based. RPE stands
for rate of perceived exertion.
Follow the RPE suggestion for each exercise to ensure you are
training at the correct intensity level.
Also, be sure to watch this video.
(25) (RPE & RIR) Should You Use Them | My Thoughts - YouTube
Rate of Perceived Exertion Flow Chart
Fairly easy like a warm-up weight
@ 6.0
You can do 4-6 more reps
@ 7.0
You can do 2-3 more reps
@ 8.0
You have 2 more reps left in the tank
@ 8.5
You have 1 more rep left in the tank
@ 9.0
Went to failure at perfect form
@ 10
Went to failure with loose form after perfect reps completed @ 11
Used a high intensity technique to push beyond failure
@ 12
Used multiple high intensity techniques/go apeshit set!
@ 13
Click on any one of the tags for an example
Generally, (not always) I count sets that are 7.0 and above as
working sets.
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***FEEDER SETS – We will mention feeder sets often in the
program. They are extremely important. These are low rep sets
designed to get you to your working sets carefully, so you do not
get injured or exhaust your muscles too soon. Not doing these sets
is why many people have been injured executing low volume/high
intensity workout plans. These are not official sets as the intensity
is extremely low on these.
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ABOUT JOHN
John is an IFBB Professional bodybuilder,
Certified Strength and Conditioning
Specialist, and Certified Sports Nutritionist.
John has presented multiple times at one
of the most prestigious health and fitness
seminars in the world known as the SWIS
Symposium. He has also lectured across
the world in Canada, Australia, Scotland,
England, Ireland, and the US.
John is currently coaching junior high
football in central Ohio.
John has competed over 60 times as an amateur bodybuilder and over
10 times as a professional in addition to coaching thousands of people
over the course of his 3 decades in the industry.
Though not currently competing John continues to connect with and
educate through his rapidly growing YouTube channel with a current
subscriber base of over 500,000 people and Instagram channel with
around 300,000.
John continues to be recognized by his peers as one of if not the most
influential professional bodybuilders in the industry.
John owns and operates a website called Mountain Dog Diet and also
owns a supplement company called Granite Supplements which has
been recognized for its elite level formulas.
Most importantly John is a husband and father of twin boys. His wife
Mary often makes guest appearances in his videos and his boys
Alexander the Yoyo king and Rubik’s cube solver, and Jonathan the
gymnastic Spiderman of the family, do as well.
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ABOUT DAVE
Dave has been involved in strength & conditioning for over forty years
and competed in powerlifting from 1983 to 2004. He has squatted over
900 pounds in competition and achieved elite rankings in multiple
weight classes.
As mentor and training partner to numerous athletes, he has logged more
than 40,000 hours of training and consulting with other professional, elite,
and beginner athletes and scores of trainers and coaches.
With more than 20 books and over 2000 articles for several magazines
and websites, Dave also has spoken at over 100 industry events and
earned the SWIS Lifetime Achievement Award in 2005.
His company, elitefts, is responsible for helping educate lifters and has
outfitted thousands of gyms since 1998.
Make - A - Wish. Ohio, Kentucky, and Indiana Presented elitefts with
The 2014 Strength Award for Outstanding Contribution in a region.
Dave is married to elitefts co-founder Traci Arnold-Tate where they live
in Ohio with their two sons.
Personal Credo: Live, Learn, Pass on™
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BLOCK 1 OF 3
WEEK 1
25
Week 1
Day 1 – Lower body focus
Day 4 – Lower body focus
Abs
1 exercise
3 sets
Abs
1 exercise
3 sets
Legs
3 exercises
13 sets (10 of these are
Legs
5 exercises
12 sets
Low back
1 exercise
3 sets
Speed pulls 1 exercise
15 sets (these are all
Calves
1 exercise
3 sets
Calves
1 exercise
4 sets
6 exercises
22 sets
8 exercises
34 sets
dynamic speed sets)
Day 2 – Upper body push focus
Chest
2 exercises
11 sets (9 of these are
Shoulders
2 exercises
5 sets
Triceps
dynamic speed sets)
2 exercises
7 sets
6 exercises
23 sets
Day 3 – Upper body pull focus
Back
3 exercises
9 sets
Rear delts
1 exercise
3 sets
Biceps
2 exercises
6 sets
6 exercises
18 sets
dynamic speed sets)
Day 5 – Upper body push focus
Chest
4 exercises
10 sets
Shoulders
2 exercises
6 sets
Triceps
2 exercises
7 sets
8 exercises
23 sets
Days 6 & 7 - OFF - Family Days
26
Day 1 – Lower body focus
Abs
1 exercise
3 sets
Legs
3 exercises
13 sets (10 of these are
dynamic speed sets)
Low back
1 exercise
3 sets
Calves
1 exercise
3 sets
6 exercises
22 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Legs | Lying leg curls
On dynamic squat days we are going to go hard on our leg
curls. This will help your hams grow and will have little to
no effect on your squat velocity once you get used to them.
You will do 3-4 warm up sets and then go right into the high
intensity set. It will consist of doing 8 reps, then dropping
the weight and doing another 8, followed by 10 slow partials out of the stretch position. 1 total work set
This is an example of what it could look like:
50 x 15 – Warm up set
70 x 12 – Warm up set
90 x 6 – Feeder set (low rep sets
designed to get you to your top set
without exhausting you)
110 x 8, 90 x 8, 90 x 10 partials – RPE 13
Rest Period – N/A – only 1 work set
(17) Lying leg curl with partials
2/ Legs | Dynamic squats
Today is dynamic squat day. You are going to use a moderately wide stance. On the leg presses below you will see we
use a narrower stance. These two exercises will always be
the opposite of each other in set up/stance for overall power and muscular development purposes during this phase.
We really focus on speed and producing maximum force
as fast as we can here. These squats will feel light. Keep
the rest periods to 30 sec. You will be using a percentage of
your 1 rep max squat on these. It is tempting to go heavier,
but do not do it. These percentages are set for a reason.
This is an example of what it could look like:
135 x 10 – Warm up
185 x 8 – Warm up
225 x 4 – Feeder set
275 for 10 x 2 - This assumes 275 is 55% of
your 1 rep max.
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Save the heavier squats for later in the week. You will be squatting to a parallel box on these.
This can be a bench or box or anything else solid. Do not drop onto the box carelessly. Follow
all the instructions Dave and John demonstrate in the video below carefully. We will be adding
more sets of these during this training block as we go. Do 10 sets of 2 here. 10 total work sets
Rest Period – 30 seconds between work sets
Work set % – 55%
(16) Dynamic Squats With Dave Tate (How & Why)
3/ Legs | Leg press
Use a narrow stance with your feet in the middle of the platform. This is going to hit your quads hard. Do a few warm up
sets then 2 tough sets of 10. 2 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
2 plates per side x 6 – Feeder to get feel of
movement
3 plates per side x 6 – Feeder set
4 plates per side x 10 – RPE 8
4 plates per side x 10 – RPE 8
4/ Low back | Barbell hyperextensions
Do these nice and slow. They are brutal. Make sure you are
set up on the pad correctly. You should feel this in your low
back, hams, and glutes. Do 3 sets of 8. 3 total work sets
Rest Period – 3 minutes between work sets
(2) Exercise Index - Barbell Hyperextensions
This is an example of what it could look like:
Bodyweight x 10 – Warm up
135 x 8 – RPE 8
135 x 8 – RPE 8
135 x 8 – RPE 8
5/ Abs | Decline leg raise
Watch the video below for proper form. I’d like to see 3 sets
of 10 if possible. If this is not possible, just do what you can.
If this is too easy, then do 3 sets of 15-20. 3 total work sets
Goal – Progress weekly on these by adding 1 rep per set.
Rest Period – 1 minute between work sets
RPE 8-10
Exercise Index - Decline leg raises
This is an example of what it could look like:
Week 1 – 3 x 10 (30 total reps)
Week 2 – 3 x 11 (33 total reps)
Week 3 – 3 x 12 (36 total reps)
Week 4 – 3 x 13 (39 total reps)
Week 5 – 3 x 14 (42 total reps)
Week 6 – 3 x 15 (45 total reps)
Week 7 – We will rotate out this exercise
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6/ Calves | Standing calf raises
Do 3 heavy sets of 8 here. Work the stretch hard at the bottom. 3 total work sets
In between ALL sets of calves, you will be doing tibialis anterior work. Do sets of 25. See the link below for options on
how to do this. This is for every calf workout you do from
here on out!
This is an example of what it could look like:
75 lbs. x 10 – Warm up
125 x 5 – Feeder
175 x 8 – RPE 9-10
175 x 8 – RPE 9-10
175 x 8 – RPE 9-10
Rest Period – 1 minute between work sets
(48) Exercise Index - Tibia Raises
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Day 2 – Upper body push focus
Chest
2 exercises
11 sets (9 of these are
dynamic speed sets)
Shoulders
2 exercises
5 sets
Triceps
2 exercise
7 sets
6 exercises
23 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Chest | Dynamic benches
Today is dynamic bench day. This means we really focus on
speed and producing maximum force as fast as we can. You
will be using a percentage of your 1 rep max bench on these.
It is tempting to go heavier, but do not do it. These percentages are set for a reason. Use 3 different grips here. We
demonstrate this in the video below as well. The first 3 sets
are with a grip one finger away from the smooth part of the
bar. The next 3 sets are where your pinky will be on the ring.
The last 3 sets your forefinger will be on the ring. Do 9 sets
of 3 here. 9 total work sets
This is an example of what it could look like:
135 x 10 – Warm up
135 x 10 – Warm up
185 x 4 – Feeder set
225 for 9 x 3 - This assumes 225 is 55%
of your 1 rep max.
For work sets use 55% of max weight.
Rest Period – 30 seconds between work sets
Work set % – 55%
3 Dynamic Bench Grips (Increase Strength)
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2/ Chest | Slight incline dumbbell press
I love small angles both incline and decline for chest. Just
put a 25 under the end of the bench where your head is. If
you have a really good adjustable bench, you can do the
setting that is a tad higher (more like 15-20 degrees). Do a
few warm ups, then low rep feeder sets until you get to your
big set. Do about 8 reps there. We’ll then do a 2nd all out set
there where you try to match the number, and then drop the
weight 30% and go to failure. 2 total work sets
This is an example of what it could look like:
45’s x 15 – Warm up set
65’s x 4 – Feeder set
85’s x 8 – RPE 9
85’s x 8. Drop to 60’s and go to failure – RPE 12
Rest Period – 3 minutes
(48) Slight angle dumbell press
3/ Shoulders | High incline Smith press
You should be pretty warmed up but make sure you still
do 1-2 feeder sets to get the feel of the angle and weight. I
want a tough set of 8 then 5. Please keep form perfect on
these sets. Stop just short of failure. No sloppy form allowed here. Use a medium grip here. For hand placement,
your pinkies will go on the rings. 2 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
95 x 3 – Feeder set
105 x 4 – Feeder set
135 x 8 – RPE 8 (Hold the first and last rep
for a two count at the top)
155 x 5 – RPE 9 (Hold the first and last rep
for a two count at the top)
(4) Exercise Index - High Incline Smith Press
Pro Tip
Stopping an inch or two short of touching your chest will take away significant
stress from the rotator cuff and keep your shoulders healthier.
4/ Shoulders | Dumbbell Y raises
Raise the dumbbells to 10 and 2 o’clock and feel the burn!
Do 3 sets of 12 here. The key tips in the video are at about 2
minutes in. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
20’s x 12 – RPE 9
20’s x 12 – RPE 9
20’s x 12 – RPE 9
(41) Exercise Index - Incline Prone Laterals | Less Traps
and Wider Shoulders
Note – If you have had shoulder issues, I would advise adding in Spidercrawls here.
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Spidercrawls
We love these for shoulder health and rear delt pumps. Going up and down 3 times is 1 set. Go down below the waist
and come up to over your head. 3 total work sets
Rest Period – 2 minutes between work sets
(41) Exercise Index - Spider Crawls For Rotator
Cuff health
This is an example of what it could look like:
Red short pro mini band – Up and down 3
times – RPE 9
Red short pro mini band – Up and down 3
times – RPE 9
Red short pro mini band – Up and down 3
times – RPE 9
5/ Triceps | Dual rope triceps extensions
Do 4 sets of 12 here reaching failure. 4 total work sets
This is an example of what it could look like:
Rest Period – 2 minutes between work sets
120 lbs. x 12 – RPE 9-10
120 lbs. x 12 – RPE 9-10
120 lbs. x 12 – RPE 9-10
120 lbs. x 12 – RPE 9-10
(41) Exercise Index - Dual Rope Tricep Extensions
6/ Triceps | Dumbbell triceps kickouts
Use a slow tempo and absolutely perfect form on these. Do
3 sets of 8. 3 total work sets
Rest Period – 2 minutes between work sets
(41) Dumbbell Tricep Kickout (Great 4 Growth)
This is an example of what it could look like:
30’s x 8 – RPE 9
30’s x 8 – RPE 9
30’s x 8 – RPE 9
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Day 3 – Upper body pull focus
Back
3 exercises
9 sets
Rear delts
1 exercise
3 sets
Biceps
2 exercises
6 sets
6 exercises
18 sets
1/ Back | Chest supported row
Use a machine that has a chest pad so you can eliminate
lower back stress. Use a pronated grip (palms facing down).
These are meant to target your lower traps, rhomboids, and
rear delts. Do 3 sets of 8 here. Use a full range of motion
really stretching out in the lengthened position.
3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
50 lbs. x 15 – Warm up
50 lbs. x 10 – Warm up
90 lbs. x 4 – Feeder set
140 lbs. x 8 – RPE 9
140 lbs. x 8 – RPE 9
140 lbs. x 8 – RPE 9
(42) Supported Row for a “THICK BACK” Exercise Index
2/ Back | One arm barbell row
The goal here is to work your lats hard. Do two low rep
feeder sets to get you to your working weight. Do two hard
sets of 10 to start. Next up is your money set. Do around
10, where 10 is failure. If you do 9 or 11, that’s ok, we just
need that last rep to be failure with good form. If you get 12
or more, you didn’t go heavy enough. After you do your 10,
drop the weight 25-30% and grind out as many more reps
as you can. Treat your arms as simple attachments, do not
pull with your biceps. 3 total work sets
This is an example of what it could look like:
50 x 5 – Feeder set
75 x 5 – Feeder set
100 x 10 – RPE 10
100 x 10 – RPE 10
100 x 10, then 75 x 10 – RPE 12
*It is ok if you lose a few reps on these, as fatigue may start to set in.
Rest Period – 3 minutes between work sets
(41) One Arm Barbell Row Great Back “THICKENER” (Exercise Index)
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3/ Back | Banded pull ups
Do 3 sets to failure here. See the video below on exactly how to do these. Most people use the long orange light band for these. If you are strong at these,
you might use a long red pro mini band. If you can, try
to get a really good lat stretch at the bottom and make
sure you drive up as high as you can. You will feel a
very unique pump in that upper and outer lat/teres
area that is awesome. On the last set, hold your last
rep in the middle part of the range of motion (isohold)
for as long as you can. 3 total work sets
Rest Period – 2 minutes between work sets
(41) Exercise Inedex - Banded Pull Up
This is an example of what it could look like:
Pullups to failure – RPE 10
Pullups to failure – RPE 10
Pullups to failure, isohold at midrange for as long
as possible – RPE 12
Pro Tip
Keep your sternum arched. In other words, don’t let
your chest cave in, that engages your biceps more
and your lats less. Drive your elbows down to lift
your body, don’t think of pulling with your arms.
Flex your lats hard throughout the range of motion!
4/ Rear delts | Machine rear delt flyes
Do 3 sets of 30 here. High reps and fighting through burn
equals growth for rear delts. They are also important stabilizers for your bench work. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
115 lbs. x 30 – RPE 8-9
115 lbs. x 30 – RPE 8-9
115 lbs. x 30 – RPE 8-9
5/ Biceps | Slight incline hammer dumbbell curls
You are going to do 1 warm up set first. Each work set will
be 10 full reps, and then 5 slow partials out of the bottom.
Do 3 sets like this. Go to 1:52 in the video to see the angle
used. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
20 lbs. x 15 – Warm up
30 lbs. x 10, then 5 partials – RPE 12
30 lbs. x 10, then 5 partials – RPE 12
30 lbs. x 10, then 5 partials – RPE 12
(41) 3 Types of Hammer Curls to Build *HUGE* Biceps
6/ Biceps | Preacher curls
Do 3 working sets close to failure shooting for about 8
reps. Use slow and controlled form. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
55 lbs. x 8 – RPE 9-10
55 lbs. x 8 – RPE 9-10
55 lbs. x 8 – RPE 9-10
34
Day 4 – Lower body focus
Abs
1 exercise
3 sets
Legs
5 exercises
12 sets
Speed pulls 1 exercise
Calves
15 sets (these are all
dynamic speed sets)
1 exercise
4 sets
8 exercises
34 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Legs | Seated leg curls
On max effort squat days we use a little more volume on
our leg curls, as opposed to just sky high intensity. You will
do 3-4 warm up sets and then do 3 hard sets of 10 reps.
3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
50 x 15 – Warm up set
70 x 12 – Warm up set
90 x 6 – Feeder set
130 x 10 – RPE 9
130 x 10 – RPE 9
130 x 10 – RPE 9
2/ Legs | Max effort barbell squats
Today is maximal effort squat day. You will be working up
to a tough set of 3 with perfect form. You will follow that up
with 2 sets of 5 with 70% of your 1 rep squat max. Follow
all the instructions Dave and John demonstrate in the video
below carefully. Use a medium stance here. If you have a SS
Yoke bar or a spider bar (John’s favorite), we prefer you use
that here. If not use a high bar position. Stick with the bar
you use here for the first 3 weeks during block 1.
3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
135 x 10 – Warm up
185 x 8 – Warm up
225 x 4 – Feeder set
275 x 4 – Feeder set
315 x 3 – RPE 8
275 x 5 – 70% of 1 rep maximum squat (Hold
the first and last rep for a two count at the top)
275 x 5 – 70% of 1 rep maximum squat (Hold
the first and last rep for a two count at the top)
Work set % – 70% on last 2 sets
Power Building Leg Workout (Get Big & Strong) - YouTube
35
3/ Speed pulls
These are standard conventional deadlifts done with high
velocity. Use a double overhand grip with straps. You are
going to be using 55% of your 1 rep maximum deadlift to do
15 singles. Follow all the instructions Dave and John demonstrate in the video below carefully. 15 total work sets
For work sets use 55% of your 1 rep maximum deadlift
This is an example of what it could look like:
135 x 3 – Warm up
185 x 3 – Warm up
225 x 3 – Feeder set
275 for 15 x 1 - This assumes 275 is 55% of
your 1 rep max.
Rest Period – 10 seconds between work sets
Work set % – 55%
(How To) Speed Pulls with John Meadows & Dave Tate
4/ Legs | Hack squat
Use the foot placement that allows you to use the most
range of motion safely. We like these to be done deep. You
are going to work up to a hard set of 8 for your first set. On
your next set, you are doing a cluster set. We added a video
below describing cluster sets. It is basically 3 mini sets in
one with 20 second breaks. 2 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
1 plate per side x 6 – Feeder set
2 plates per side x 4 – Feeder set
3 plates per side x 8 – RPE 8
3 plates per side x 8, rest 20 seconds and
then go very close to failure, rest 20 seconds
and then go right up to failure – RPE 13
(48) How To Use “Cluster Sets” | High Intensity Techniques
5/ Legs | Bulgarian drop set of death
Get right mentally for this. Do 3 sets of 5 working your way
up with dumbbells. These are meant to be easy, and not
brutal. However, the work set will be brutal. You will use the
dumbbells that you used working up for a drop set. Each
set will involve 8 reps ending with an 8 second isohold
then dropping the weight. If you do the isohold right it will
feel like a knife going into your glute. See the rep scheme
and video below for all the details. Make sure you rest 3
minutes before doing the 2nd leg. You will need the break.
Do not rush straight into the 2nd leg. 1 total work set
This is an example of what it could look like:
20 lbs. x 5 – Feeder set
30 lbs. x 5 – Feeder set
40 lbs. x 5 – Feeder set
50 lbs. x 8 and then an 8 second isohold near
the top, then drop to 40 lbs. x 8 and an 8 second isohold, then drop to 30 lbs. and repeat,
and finally 20 lbs. to finish. Many people cannot
complete this and do bodyweight only at the
end. Let’s see how you do. – RPE 13
Rest Period – Rest 3 minutes and then do other leg.
(48) Bulgarian Drop Set Of Death - Hardcore Leg Workout
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6/ Legs | Barbell stiff legged deadlifts
You are going to be pretty smoked at this point, and your
quads will have a massive pump. Do these nice and slow.
Do 3 sets of 8. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
135 x 4 – Feeder set
185 x 8 – RPE 8
185 x 8 – RPE 8
185 x 8 – RPE 8
7/ Calves | Seated calf raises
Do 4 sets of 15 here. Work the stretch hard at the bottom.
Don’t forget to do your tibialis work in between sets.
4 total work sets
Rest Period – 1 minute between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
125 x 5 – Feeder set
125 x 15 – RPE 9-10
125 x 15 – RPE 9-10
125 x 15 – RPE 9-10
125 x 15 – RPE 9-10
8/ Abs | Sit ups
Make sure you watch the video below for proper form on
these, as they are not just a standard sit up. I’d like to see 3
sets of 10 if possible. If this is not possible, just do what you
can. If this is too easy, then do 3 sets of 15-20.
3 total work sets
Goal – Progress weekly on these by adding 1 rep per set.
Rest Period – 1 minute between work sets
This is an example of what it could look like:
Week 1 – 3 x 10 (30 total reps)
Week 2 – 3 x 11 (33 total reps)
Week 3 – 3 x 12 (36 total reps)
Week 4 – 3 x 13 (39 total reps)
Week 5 – 3 x 14 (42 total reps)
Week 6 – 3 x 15 (45 total reps)
Week 7 – We will rotate out exercis
RPE 8-10
(25) Exercise Index - How To Do a Proper Sit Up
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Day 5 – Upper body push focus
Chest
4 exercises
10 sets
Shoulders
2 exercises
6 sets
Triceps
2 exercises
7 sets
8 exercises
23 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Chest | Slight decline dumbbell press
Put a 25 under the end of the bench where your feet are. Do a few
warm ups, then low rep feeder sets until you get to your big set. Do
about 8 reps there. We’ll then do a 2nd all out set there where you
try to match the number, and then drop the weight 30% and go to
failure again. 2 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
25’s x 20 – Warm up
45’s x 15 – Warm up
65’s x 6 – Feeder set
85’s x 6 – Feeder set
105’s x4 – Feeder set
120’s x 8 – RPE 9
120’s x 8. Dropped to 90 and got 6 more –
RPE 12
2/ Chest | Max effort medium grip high incline benches
Today is a maximal strength bench day. There is a really
heavy emphasis on shoulders and triceps here. This grip
allows for more range of motion as your elbows should be
tucked in slightly (not flared). This is key, and also aids in injury prevention. You are going to work up to a set of 3 here with
perfect form. You will then follow that up with 2 sets of 2
with 80% of your 1 rep maximum done with a very slow and
controlled tempo. Lower with a 3 count. 3 total work sets
Rest Period – 2 minutes between work set
Work set % – 80% on last 2 sets
This is an example of what it could look like:
135 x 10 – Warm up
135 x 10 – Warm up
185 x 4 – Feeder set
205 x 3 – RPE 9
200 x 2 (slow tempo) - This assumes 200 is
80% of your 1 rep max. (Hold the first and last
rep for a two count at the top)
200 x 2 (slow tempo) - This assumes 200 is
80% of your 1 rep max. (Hold the first and last
rep for a two count at the top)
38
3/ Chest | Slight incline dumbbell press
Put a 25 under the end of the bench where your head is. If
you have a really good adjustable bench, you can do the setting that is a tad higher (more like 15-20 degrees). Do a few
low rep feeder sets until you get to your big set. Do about 8
reps there. We’ll then do a 2nd all out set there where you try
to match the number, and then drop the weight 30% and go
to failure again. 2 total work sets
This is an example of what it could look like:
45’s x 4 – Feeder set
65’s x 4 – Feeder set
85’s x 8 – RPE 9
85’s x 8. Drop to 60’s and get 6 more – RPE 12
Rest Period – 3 minutes between work sets
4/ Chest | Dips
Make sure you watch the video on these to use the form we
suggest. Try to do these with your feet out in front as shown
in the video. If you can’t that is ok. Also, do not keep your elbows tight to your body, let them travel out a little bit. Shoot
for 3 sets of around 8 to 10 reps. If you can do more than
that, simply add weight. If you can’t do that, use an assist
machine. 3 total work sets
This is an example of what it could look like:
Bodyweight plus added weight via dip belt or
hanging chain around neck x 8 – RPE 10
Bodyweight plus added weight via dip belt or
hanging chain around neck x 8 – RPE 10
Bodyweight plus added weight via dip belt or
hanging chain around neck x 8 – RPE 10
Rest Period – 3 minutes between work sets
(48) How To Perform The Perfect Dip (Must Try Tips)
5/ Shoulders | Dumbbell heavy side lateral partials/swings
Do 1 warm up set here before doing your heavy sets. Do 3
hard sets of 20 reps here. 3 total work sets
Rest Period – 2 minutes between work sets
Exercise Index - Partial Dumbbell Side Laterals
This is an example of what it could look like:
25 lbs. x 15 – Warm up
35 lbs. x 20 – RPE 9
35 lbs. x 20 – RPE 9
35 lbs. x 20 – RPE 9
6/ Shoulders | Machine rear delt flyes
Do 3 sets of 15 here today. We are bringing the reps down
from earlier in the week to use a little more weight. All of
this rear delt work is going to pay off. You will have sledgehammer rear delts. 3 total work sets
This is an example of what it could look like:
135 lbs. x 15 – RPE 8-9
135 lbs. x 15 – RPE 8-9
135 lbs. x 15 – RPE 8-9
Rest Period – 2 minutes between work sets
39
7/ Triceps | Kettlebell Tate press
Do 4 sets of 12 here reaching failure. If you do not have kettlebells you can use dumbbells. 4 total work sets
Rest Period – 2 minutes between work sets
Exercise Index - Kettlebell Tate Press For Triceps
This is an example of what it could look like:
25 lbs. x 12 – RPE 9-10
25 lbs. x 12 – RPE 9-10
25 lbs. x 12 – RPE 9-10
25 lbs. x 12 – RPE 9-10
8/ Triceps | Dumbbell lying extensions
Use a slow tempo and absolutely perfect form on these. Do
these lying on the floor and pause each rep at the bottom.
Do 3 sets of 8. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
30’s x 8 – RPE 9
30’s x 8 – RPE 9
30’s x 8 – RPE 9
(48) Exercise Index - Lying Tricep Extensions
40
DAYS 6 & 7
OFF - FAMILY DAY
41
BLOCK 1 OF 3
WEEK 2
PROGRESSIONS ARE IN BOLD
DO YOUR BEST TO HIT ALL THE NEW GOALS!
42
Week 2
Day 1 – Lower body focus
Day 4 – Lower body focus
Abs
1 exercise
3 sets
Abs
1 exercise
3 sets
Legs
3 exercises
18 sets (15 of these are
Legs
5 exercises
13 sets
Low back
1 exercise
3 sets
Speed pulls 1 exercise
15 sets (these are all
Calves
1 exercise
3 sets
Calves
1 exercise
4 sets
6 exercises
27 sets
8 exercises
35 sets
dynamic speed sets)
Day 2 – Upper body push focus
Chest
2 exercises
14 sets (12 of these are
Shoulders
2 exercises
5 sets
Triceps
dynamic speed sets)
2 exercises
7 sets
6 exercises
26 sets
Day 3 – Upper body pull focus
Back
3 exercises
9 sets
Rear delts
1 exercise
3 sets
Biceps
2 exercises
6 sets
6 exercises
18 sets
dynamic speed sets)
Day 5 – Upper body push focus
Chest
4 exercises
10 sets
Shoulders
2 exercises
6 sets
Triceps
2 exercises
7 sets
8 exercises
23 sets
Days 6 & 7 - OFF - Family Days
43
Day 1 – Lower body focus
Abs
1 exercise
3 sets
Legs
3 exercises
18 sets (15 of these are
dynamic speed sets)
Low back
1 exercise
3 sets
Calves
1 exercise
3 sets
6 exercises
27 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Legs | Lying leg curls
Repeat what you did last week but add 5 additional partials out of the bottom for 15 partials as part of the last
set. It will consist of doing 8 reps, then dropping the weight
and doing another 8, followed by 15 slow partials out of the
stretch position. 1 total work set
This is an example of what it could look like:
50 x 15 – Warm up
70 x 12 – Warm up
90 x 6 – Feeder set
110 x 8, 90 x 8, 90 x 15 partials – RPE 13
Rest Period – N/A – only 1 work set
2/ Legs | Dynamic squats
We are adding 5 additional sets here this week. Continue to
focus on speed and producing force as fast as you can here.
Do 15 sets of 2 here. 15 total work sets
For work sets use 55% of your 1 rep maximum squat.
Rest Period – 30 seconds between work sets
This is an example of what it could look like:
135 x 10 – Warm up
185 x 8 – Warm up
225 x 4 – Feeder set
275 for 15 x 2 - This assumes 275 is 55% of
your 1 rep max.
Work set % – 55%
44
3/ Legs | Leg press
Use a narrow stance with your feet in the middle of the platform. This is going to hit your quads hard. Do a few warm
up sets then 2 tough sets of 12 using the same weight you
did last week for 10. Use the same weight as last week but
try to get 2 additional reps. 2 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
2 plates per side x 6 – Feeder to get feel of
movement
3 plates per side x 6 – Feeder set
4 plates per side x 12 – RPE 8
4 plates per side x 12 – RPE 8
4/ Low back | Barbell hyperextensions
Do these nice and slow. Try to add 2 additional reps to what
you did last week with the same weight. Make sure you are
set up on the pad correctly. You should feel this in your low
back, hams, and glutes. Do 3 sets of 10. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
Bodyweight x 10 – Warm up
135 x 10 – RPE 8
135 x 10 – RPE 8
135 x 10 – RPE 8
5/ Abs | Decline leg raise
We would like to see 3 sets of 11 if possible. If this is not
possible, just do what you can. If this is too easy, then do 3
sets of 15-20. 3 total work sets
Goal – Progress weekly on these by adding 1 rep per set.
Rest Period – 1 minute between work sets
RPE 8-10
Exercise Index - Decline leg raises
This is an example of what it could look like:
Week 1 – 3 x 10 (30 total reps)
Week 2 – 3 x 11 (33 total reps)
Week 3 – 3 x 12 (36 total reps)
Week 4 – 3 x 13 (39 total reps)
Week 5 – 3 x 14 (42 total reps)
Week 6 – 3 x 15 (45 total reps)
Week 7 – We will rotate out this exercise
6/ Calves | Standing calf raises
Do 3 heavy sets of 10 here with the same weight you
used last week for sets of 8. Work the stretch hard at the
bottom. 3 total work sets
In between ALL sets of calves, you will be doing tibialis anterior work. Do sets of 25. This is for every calf workout you
do from here on out!
This is an example of what it could look like:
75 lbs. x 10 – Warm up
125 x 5 – Feeder
175 x 10 – RPE 9-10
175 x 10 – RPE 9-10
175 x 10 – RPE 9-10
Rest Period – 1 minute between work sets
45
Day 2 – Upper body push focus
Chest
2 exercises
14 sets (12 of these are
dynamic speed sets)
Shoulders
2 exercises
5 sets
Triceps
2 exercise
7 sets
6 exercises
26 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Chest | Dynamic benches
We are adding 3 additional sets here this week. Continue
to focus on speed and producing maximum force as fast as
you can. Remember to use 3 different grips here. The first 4
sets are with a grip one finger away from the smooth part
of the bar. The next 4 sets are where your pinky will be on
the ring. The last 4 sets your forefinger will be on the ring.
Do 12 sets of 3 here. 12 total work sets
This is an example of what it could look like:
135 x 10 – Warm up
135 x 10 – Warm up
185 x 4 – Feeder set
225 for 12 x 3 - This assumes 225 is 55% of
your 1 rep max.
For work sets use 55% of max weight.
Rest Period – 30 seconds between work sets
Work set % – 55%
2/ Chest | Slight incline dumbbell press
Do a few warm ups, then low rep feeder sets until you get to
your big set. Do about 8 reps there. Try to use 5 lbs. more
then what you used last week here. We’ll then do a 2nd all
out set there where you try to match the number, and then
drop the weight 30% and go to failure again. 2 total work sets
This is an example of what it could look like:
45’s x 15 – Warm up
65’s x 4 – Feeder set
90’s x 8 – RPE 9
90’s x 8. Drop to 65’s and go to failure – RPE 12
Rest Period – 3 minutes between work sets
(48) Slight angle dumbell press
46
3/ Shoulders | High incline Smith press
You should be pretty warmed up but make sure you still do
1-2 feeder sets to get the feel of the angle and weight. On
the work sets hold the first rep at the top for a 2 count. Next,
do the rest of the reps with normal tempo. On the last rep,
before racking, hold for a two count at the top again. This
hold will be key for strength development We want a tough
set of 8 then 5. Please keep form perfect on these sets. Try
to beat what you did last week by at least 5 lbs. this week.
No sloppy form allowed here. Use a medium grip here. For
hand placement, your pinkies will go on the rings.
2 total work sets
This is an example of what it could look like:
95 x 3 – Feeder set
205 x 4 – Feeder set
140 x 8 – RPE 8 (Hold the first and last rep
for a two count at the top)
160 x 5 – RPE 9 (Hold the first and last rep
for a two count at the top)
Rest Period – 3 minutes between work sets
4/ Shoulders | Dumbbell Y raises
Raise the dumbbells to 10 and 2 o’clock and feel the burn! Do
3 sets of 14 here. This is 2 more reps than last week with
the same weight. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
20’s x 14 – RPE 9
20’s x 14 – RPE 9
20’s x 14 – RPE 9
Note – If you have had shoulder issues, I would advise adding in Spidercrawls here.
Spidercrawls
We are adding a set here for your progression. Next week
we will go to 5 sets, then we will swap this out. Going up
and down 3 times is 1 set. Go down below the waist and
come up to over your head. 4 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
Red short pro mini band – Up and down 3
times – RPE 9
Red short pro mini band – Up and down 3
times – RPE 9
Red short pro mini band – Up and down 3
times – RPE 9
Red short pro mini band – Up and down 3
times – RPE 9
5/ Triceps | Dual rope triceps extensions
Do 4 sets of 12 here reaching failure. Go heavier this week
on these and still get 12 reps on your sets. 4 total work sets
Rest Period – 2 minutes between work sets
130 lbs. x 12 – RPE 9-10
130 lbs. x 12 – RPE 9-10
130 lbs. x 12 – RPE 9-10
130 lbs. x 12 – RPE 9-10
47
6/ Triceps | Dumbbell triceps kickouts
Use a slow tempo and absolutely perfect form on these. Do
3 sets of 8. For your progression here, slow down your
tempo even more than last week. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
30’s x 8 – RPE 9
30’s x 8 – RPE 9
30’s x 8 – RPE 9
48
Day 3 – Upper body pull focus
Back
3 exercises
9 sets
Rear delts
1 exercise
3 sets
Biceps
2 exercises
6 sets
6 exercises
18 sets
1/ Back | Chest supported row
Use a machine that has a chest pad so you can eliminate
lower back stress. Use a pronated grip (palms facing down).
These are meant to target your lower traps, rhomboids, and
rear delts. Do 3 sets of 8 here again but try to add 10-20
lbs. more than you used last week. Use a full range of motion really stretching out in the lengthened position.
3 total work sets
This is an example of what it could look like:
50 lbs. x 15 – Warm up
50 lbs. x 10 – Warm up
90 lbs. x 6 – Feeder set
150 lbs. x 8 – RPE 9
150 lbs. x 8 – RPE 9
150 lbs. x 8 – RPE 9
Rest Period – 3 minutes between work sets
2/ Back | One arm barbell row
Do two low rep feeder sets to get you to your working
weight. Bump your reps to 12 this week with the same
weight you used last week. Do two hard sets of 12 to start.
Next up is your money set. After you do your 12, drop the
weight 25-30% and grind out as many more reps as you
can. Treat your arms as simple attachments, do not pull
with your biceps. 3 total work sets
This is an example of what it could look like:
50 x 5 – Feeder set
75 x 5 – Feeder set
100 x 12 – RPE 10
100 x 12 – RPE 10
100 x 12, then 75 x 10 – RPE 12
*It is ok if you lose a few reps on these, as fatigue may start to set in.
Rest Period – 3 minutes between work sets
3/ Back | Banded pull ups
Do 3 sets to failure here. On the last set, hold your last
rep in the middle part of the range of motion (isohold)
for as long as you can. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
Pullups to failure – RPE 10
Pullups to failure – RPE 10
Pullups to failure, isohold at midrange for as long
as possible – RPE 12
49
4/ Rear delts | Machine rear delt flyes
Do 3 sets of 30 here. High reps and fighting through burn
equals growth for rear delts. They are also important stabilizers for your bench work. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
115 lbs. x 30 – RPE 8-9
115 lbs. x 30 – RPE 8-9
115 lbs. x 30 – RPE 8-9
5/ Biceps | Slight incline hammer dumbbell curls
You are going to do 1 warm up set first. Each work set will
be doing 10 full reps, and then 5 slow partials out of the
bottom. Do 3 sets like this. Reduce your rest period by 15
seconds on these this week. 3 total work sets
Rest Period – 1 minute and 45 seconds between work sets
This is an example of what it could look like:
20 lbs. x 15 – Warm up
30 lbs. x 10, then 5 partials – RPE 12
30 lbs. x 10, then 5 partials – RPE 12
30 lbs. x 10, then 5 partials – RPE 12
6/ Biceps | Preacher curls
Do 3 working sets close to failure shooting for about 8
reps. Use slow and controlled form. Reduce your rest period by 15 seconds on these this week. 3 total work sets
Rest Period – 1 minute and 45 seconds between work sets
This is an example of what it could look like:
55 lbs. x 8 – RPE 9-10
55 lbs. x 8 – RPE 9-10
55 lbs. x 8 – RPE 9-10
50
Day 4 – Lower body focus
Abs
1 exercise
3 sets
Legs
5 exercises
13 sets
Speed pulls 1 exercise
Calves
15 sets (these are all
dynamic speed sets)
1 exercise
4 sets
8 exercises
35 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Legs | Seated leg curls
We are adding one work set on these this week. You will
do 3-4 warm up sets and then do 4 hard sets of 10 reps.
4 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
50 x 15 – Warm up
70 x 12 – Warm up
90 x 6 – Feeder set
130 x 10 – RPE 9
130 x 10 – RPE 9
130 x 10 – RPE 9
130 x 10 – RPE 9
51
2/ Legs | Max effort barbell squats
You will be working up to a tough set of 3 with perfect form.
You will follow that up with 3 sets of 5 with 70%, 75%, and
70% of your 1 rep squat max. This is an additional set more
then we did last week. The added set is also at 75%. Notice the holds on the first and last reps in the example below. This means holding the bar at the top, not bottom.
3 total work sets
Rest Period – 3 minutes between work sets
Work set % – 70%, 75% and 70% on last 3 sets
This is an example of what it could look like:
135 x 10 – Warm up
185 x 8 – Warm up
225 x 4 – Feeder set
275 x 4 – Feeder set
315 x 3 – RPE 8
275 x 5 – 70% of 1 rep maximum squat (Hold
the first and last rep for a two count at the top)
285 x 5 – 75% of 1 rep maximum squat (Hold
the first and last rep for a two count at the top)
275 x 5 – 70% of 1 rep maximum squat (Hold
the first and last rep for a two count at the top)
3/ Speed pulls
Remember to always use a double overhand grip with straps.
You are going to be using 60% of your 1 rep maximum deadlift to do 15 singles. This is 5% more weight than last week,
and you must keep your speed. 15 total work sets
For work sets use 60% of your 1 rep maximum deadlift
Rest Period – 10 seconds between work sets
This is an example of what it could look like:
135 x 3 – Warm up
185 x 3 – Warm up
225 x 3 – Feeder set
285 for 15 x 1 - This assumes 285 is 60% of
your 1 rep max.
Work set % – 60%
4/ Legs | Hack squat
Use the foot placement that allows you to use the most
range of motion safely. We like these to be done deep. You
are going to work up to a hard set of 8 for your first set. On
your next set, you are doing a cluster set. 2 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
1 plate per side x 6 – Feeder to get feel of
movement
2 plates per side x 4 – Feeder set
3 plates per side x 8 – RPE 8
3 plates per side x 8, rest 20 seconds and
then go very close to failure, rest 20 seconds
and then go right up to failure – RPE 13
52
5/ Legs | Bulgarian drop set of death
Do 3 sets of 5 working your way up with dumbbells. These
are meant to be easy, and not brutal. However, the work
set will be brutal. You will use the dumbbells that you used
working up for a drop set. Each set will involve 8 reps ending with an 8 second isohold then dropping the weight.
Make sure you rest 3 minutes before doing the 2nd leg. You
will need the break. Do not rush straight into the 2nd leg.
1 total work set
Rest Period – Rest 3 minutes and then do other leg.
This is an example of what it could look like:
20 lbs. x 5 – Feeder set
30 lbs. x 5 – Feeder set
40 lbs. x 5 – Feeder set
50 lbs. x 8 and then an 8 second isohold near
the top, then drop to 40 lbs. x 8 and an 8 second isohold, then drop to 30 lbs. and repeat,
and finally 20 lbs. to finish. Many people cannot
complete this and do bodyweight only at the
end. Let’s see how you do. – RPE 13
6/ Legs | Barbell stiff legged deadlifts
You are going to be pretty smoked at this point, and your
quads will have a massive pump. Do these nice and slow.
Do 3 sets of 8. Try to increase your weight by 10 lbs. on
these this week. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
135 x 4 – Feeder set
195 x 8 – RPE 8
195 x 8 – RPE 8
195 x 8 – RPE 8
7/ Calves | Seated calf raises
Do 4 sets of 15 here. Try to add 10 lbs. on all your sets
here. Work the stretch hard at the bottom. Don’t forget to
do your tibialis work in between sets. 4 total work sets
Rest Period – 1 minute between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
125 x 5 – Feeder set
135 x 15 – RPE 9-10
135 x 15 – RPE 9-10
135 x 15 – RPE 9-10
135 x 15 – RPE 9-10
8/ Abs | Sit ups
I’d like to see 3 sets of 11 if possible. If this is not possible,
just do what you can. If this is too easy, then do 3 sets of
15-20. 3 total work sets
Goal – Progress weekly on these by adding 1 rep per set.
Rest Period – 1 minute between work sets
RPE 8-10
This is an example of what it could look like:
Week 1 – 3 x 10 (30 total reps)
Week 2 – 3 x 11 (33 total reps)
Week 3 – 3 x 12 (36 total reps)
Week 4 – 3 x 13 (39 total reps)
Week 5 – 3 x 14 (42 total reps)
Week 6 – 3 x 15 (45 total reps)
Week 7 – We will rotate out exercis
53
Day 5 – Upper body push focus
Chest
4 exercises
10 sets
Shoulders
2 exercises
6 sets
Triceps
2 exercises
7 sets
8 exercises
23 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Chest | Slight decline dumbbell press
Do a few warm ups, then low rep feeder sets until you get
to your big set. Do about 8 reps there. Add 5 more lbs. this
week to your dumbbells. We’ll then do a 2nd all out set
there where you try to match the number, and then drop the
weight 30% and go to failure again. 2 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
25’s x 20 – Warm up
45’s x 15 – Warm up
65’s x 6 – Feeder set
85’s x 6 – Feeder set
105’s x4 – Feeder set
125’s x 8 – RPE 9
125’s x 8. Dropped to 90 and got 6 more –
RPE 12
2/ Chest | Max effort medium grip high incline benches
Today is a maximal strength bench day. You are going to
work up to a hard set of 3 here with perfect form. The goal
is to beat what you did last week by 10 lbs. Notice how we
implemented the holds here as well. Hold at the top, not the
bottom. Own and control the weight. You will then follow
that up with 2 sets of 4 (increased from 2) with 80% of your
1 rep maximum done with a very slow and controlled tempo. Lower the weight with a 3 count. 3 total work sets
Rest Period – 2 minutes between work set
Work set % – 80% on last 2 sets
This is an example of what it could look like:
135 x 10 – Warm up
135 x 10 – Warm up
185 x 4 – Feeder set
215 x 3 – RPE 9. (Hold the start of the first rep
for a two count and then hold the last rep for
another 2 count before racking)
200 x 4 - This assumes 200 is 80% of your 1 rep
max. (Hold the first and last rep for a two count
at the top)
200 x 4 - This assumes 200 is 80% of your 1 rep
max. (Hold the first and last rep for a two count
at the top)
54
3/ Chest | Slight incline dumbbell press
Do a few low rep feeder sets until you get to your big set.
Do about 8 reps there. We’ll then do a 2nd all out set there
where you try to match the number, and then drop the
weight 30% and go to failure again. 2 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
45’s x 4 – Feeder set
65’s x 4 – Feeder set
85’s x 8 – RPE 9
85’s x 8. Drop to 60’s and go to failure – RPE 12
4/ Chest | Dips
Shoot for 3 sets of around 8 to 10 reps. If you can do more
than that, simply add weight. If you can’t do that, use an assist machine. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
Bodyweight plus added weight via dip belt or
hanging chain around neck x 8 – RPE 10
Bodyweight plus added weight via dip belt or
hanging chain around neck x 8 – RPE 10
Bodyweight plus added weight via dip belt or
hanging chain around neck x 8 – RPE 10
5/ Shoulders | Dumbbell heavy side lateral partials/swings
Do 1 warm up set here before doing your heavy sets. Do 3
hard sets of 20 reps here. Try to use 5 more lbs. than you
did last week and still get the reps. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
25 lbs. x 15 – Warm up
40 lbs. x 20 – RPE 9
40 lbs. x 20 – RPE 9
40 lbs. x 20 – RPE 9
6/ Shoulders | Machine rear delt flyes
Do 3 sets of 15 here today. We are bringing the reps down
from earlier in the week to use a little more weight. All of
this rear delt work is going to pay off. You will have sledgehammer rear delts. 3 total work sets
This is an example of what it could look like:
135 lbs. x 15 – RPE 8-9
135 lbs. x 15 – RPE 8-9
135 lbs. x 15 – RPE 8-9
Rest Period – 2 minutes between work sets
55
7/ Triceps | Kettlebell Tate press
Do 4 sets of 12 here reaching failure. Do your best to use
5 more lbs. here, even 2.5’s would be good! If you do not
have kettlebells you can use dumbbells. 4 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
30 lbs. x 12 – RPE 9-10
30 lbs. x 12 – RPE 9-10
30 lbs. x 12 – RPE 9-10
30 lbs. x 12 – RPE 9-10
8/ Triceps | Dumbbell lying extensions
Use a slow tempo and absolutely perfect form on these.
Do these lying on the floor and pause each rep at the bottom. Do 3 sets of 10 using the same weight you used last
week (you did 8 reps last week). 3 total work sets
This is an example of what it could look like:
30’s x 10 – RPE 9
30’s x 10 – RPE 9
30’s x 10 – RPE 9
Rest Period – 2 minutes between work sets
56
BLOCK 1 OF 3
WEEK 3
FINAL WEEK OF BLOCK 1
HIGHEST VOLUME WEEK OF BLOCK
PROGRESSIONS ARE IN BOLD
DO YOUR BEST TO HIT ALL THE NEW GOALS!
57
Week 3
Day 1 – Lower body focus
Day 4 – Lower body focus
Abs
1 exercise
3 sets
Abs
1 exercise
3 sets
Legs
3 exercises
23 sets (20 of these are
Legs
5 exercises
13 sets
Low back
1 exercise
3 sets
Speed pulls 1 exercise
15 sets (these are all
Calves
1 exercise
3 sets
Calves
1 exercise
4 sets
6 exercises
32 sets
8 exercises
35 sets
dynamic speed sets)
Day 2 – Upper body push focus
Chest
2 exercises
17 sets (15 of these are
Shoulders
2 exercises
5 sets
Triceps
dynamic speed sets)
2 exercises
7 sets
6 exercises
29 sets
Day 3 – Upper body pull focus
Back
3 exercises
9 sets
Rear delts
1 exercise
3 sets
Biceps
2 exercises
6 sets
6 exercises
18 sets
dynamic speed sets)
Day 5 – Upper body push focus
Chest
4 exercises
10 sets
Shoulders
2 exercises
6 sets
Triceps
2 exercises
7 sets
8 exercises
23 sets
Days 6 & 7 - OFF - Family Days
58
Day 1 – Lower body focus
Abs
1 exercise
3 sets
Legs
3 exercises
23 sets (20 of these are
dynamic speed sets)
Low back
1 exercise
3 sets
Calves
1 exercise
3 sets
6 exercises
32 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Legs | Lying leg curls
Repeat what you did last week but add 5 additional partials out of the bottom for 20 partials as part of the last
set. It will consist of doing 8 reps, then dropping the weight
and doing another 8, followed by 20 slow partials out of the
stretch position. These are going to burn like fire but work
through it. 1 total work set
This is an example of what it could look like:
50 x 15 – Warm up set
70 x 12 – Warm up set
90 x 6 – Feeder set (low rep sets designed to
get you to your top set without exhausting you)
110 x 8, 90 x 8, 90 x 20 partials – RPE 13
Rest Period – N/A – only 1 work set
2/ Legs | Dynamic squats
We are adding 5 additional sets here this week. Do 20
sets of 2 here. 20 total work sets
For work sets use 55% of your 1 rep maximum squat.
Rest Period – 30 seconds between work sets
Work set % – 55%
This is an example of what it could look like:
135 x 10 – Warm up
185 x 8 – Warm up
225 x 4 – Feeder set
275 for 20 x 2 - This assumes 275 is 55% of
your 1 rep max.
59
3/ Legs | Leg press
Do a few warm up sets then 2 tough sets of 14 using the
same weight you did last week for 12. 2 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
2 plates per side x 6 – Feeder to get feel of
movement
3 plates per side x 6 – Feeder set
4 plates per side x 14 – RPE 9
4 plates per side x 14 – RPE 9
4/ Low back | Barbell hyperextensions
Do these nice and slow. Try to add 2 additional reps to
what you did last week with the same weight. Make sure
you are set up on the pad correctly. You should feel this in
your low back, hams, and glutes. Do 3 sets of 12. 3 total
work sets
This is an example of what it could look like:
Bodyweight x 10 – Warm up
135 x 12 – RPE 8
135 x 12 – RPE 8
135 x 12 – RPE 8
Rest Period – 3 minutes between work sets
5/ Abs | Decline leg raise
We’d like to see 3 sets of 12 if possible. If this is not possible, just do what you can. If this is too easy, then do 3 sets
of 15-20. 3 total work sets
Goal – Progress weekly on these by adding 1 rep per set.
Rest Period – 1 minute between work sets
RPE 8-10
This is an example of what it could look like:
Week 1 – 3 x 10 (30 total reps)
Week 2 – 3 x 11 (33 total reps)
Week 3 – 3 x 12 (36 total reps)
Week 4 – 3 x 13 (39 total reps)
Week 5 – 3 x 14 (42 total reps)
Week 6 – 3 x 15 (45 total reps)
Week 7 – We will rotate out this exercise
6/ Calves | Standing calf raises
Do 3 heavy sets of 12 here with the same weight you
used last week for sets of 10. Work the stretch hard at the
bottom. 3 total work sets
Rest Period – 1 minute between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
125 x 5 – Feeder
175 x 12 – RPE 9-10
175 x 12 – RPE 9-10
175 x 12 – RPE 9-10
60
Day 2 – Upper body push focus
Chest
2 exercises
17 sets (15 of these are
dynamic speed sets)
Shoulders
2 exercises
5 sets
Triceps
2 exercise
7 sets
6 exercises
29 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Chest | Dynamic benches
We are adding 3 additional sets here this week. The first
5 sets are with a grip one finger away from the smooth part
of the bar. The next 5 sets are where your pinky will be on
the ring. The last 5 sets your forefinger will be on the ring.
Do 15 sets of 3 here. 15 total work sets
For work sets use 55% of max weight.
This is an example of what it could look like:
135 x 10 – Warm up
135 x 10 – Warm up
185 x 4 – Feeder set
225 for 15 x 3 - This assumes 225 is 55% of
your 1 rep max.
Rest Period – 30 seconds between work sets
Work set % – 55%
2/ Chest | Slight incline dumbbell press
Do a few warm ups, then low rep feeder sets until you get to
your big set. Do about 8 reps there. Try to use 5 lbs. more
then what you used last week here. We’ll then do a 2nd all
out set there where you try to match the number, and then
drop the weight 30% and shoot for another 6.
2 total work sets
This is an example of what it could look like:
45’s x 15
65’s x 4
95’s x 8 – RPE 9
95’s x 8. Drop to 70’s and go to failure – RPE 12
Rest Period – 3 minutes between work sets
61
3/ Shoulders | High incline Smith press
On the work sets continue to hold the first rep at the top for
a 2 count. Next, do the rest of the reps with normal tempo.
On the last rep, before racking, hold for a two count. This
hold will be key for strength development We want a tough
set of 8 then 5. Please keep form perfect on these sets. Try
to beat what you did last week by at another 5 lbs. this
week. No sloppy form allowed here. Use a medium grip
here. For hand placement, your pinkies will go on the rings.
2 total work sets
This is an example of what it could look like:
95 x 3
205 x 4
145 x 8 – RPE 8 (Hold the first and last rep
for a two count at the top)
165 x 5 – RPE 9 (Hold the first and last rep
for a two count at the top)
Rest Period – 3 minutes between work sets
4/ Shoulders | Dumbbell Y raises
Raise the dumbbells to 10 and 2 o’clock and feel the burn! Do
3 sets of 16 here. This is 2 more reps than last week with
the same weight. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
20’s x 16 – RPE 9
20’s x 16 – RPE 9
20’s x 16 – RPE 9
Note – If you have had shoulder issues, I would advise adding in Spidercrawls here.
Spidercrawls
We are adding a set here for your progression. We go to 5
sets this week. This is your last week on these.
5 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
Red short pro mini band – Up and down 3
times – RPE 9
Red short pro mini band – Up and down 3
times – RPE 9
Red short pro mini band – Up and down 3
times – RPE 9
Red short pro mini band – Up and down 3
times – RPE 9
Red short pro mini band – Up and down 3
times – RPE 9
5/ Triceps | Dual rope triceps extensions
Do 4 sets of 14 here reaching failure. You are adding two
more reps this week. 4 total work sets
Rest Period – 2 minutes between work sets
130 lbs. x 14 – RPE 9-10
130 lbs. x 14 – RPE 9-10
130 lbs. x 14 – RPE 9-10
130 lbs. x 14 – RPE 9-10
62
6/ Triceps | Dumbbell triceps kickouts
Continue to use a slow tempo and absolutely perfect form
on these. Do 3 sets of 8. For your progression here, use
more weight this week. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
35’s x 8 – RPE 9
35’s x 8 – RPE 9
35’s x 8 – RPE 9
63
Day 3 – Upper body pull focus
Back
3 exercises
9 sets
Rear delts
1 exercise
3 sets
Biceps
2 exercises
6 sets
6 exercises
18 sets
1/ Back | Chest supported row
Use a pronated grip (palms facing down). These are meant
to target your lower traps, rhomboids, and rear delts. Do 3
sets of 8 here again but try to add another 10 lbs. more
than you used last week. Use a full range of motion really
stretching out in the lengthened position. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
50 lbs. x 15 – Warm up
50 lbs. x 10 – Warm up
90 lbs. x 6 – Feeder set
160 lbs. x 8 – RPE 9
160 lbs. x 8 – RPE 9
160 lbs. x 8 – RPE 9
2/ Back | One arm barbell row
Do two low rep feeder sets to get you to your working
weight. Bump your weight this week by 10 lbs. Do two
hard sets of 12 to start. Next up is your money set. After you
do your 12, drop the weight 25-30% and grind out as many
more reps as you can. Treat your arms as simple attachments, do not pull with your biceps. 3 total work sets
This is an example of what it could look like:
50 x 5 – Feeder set
75 x 5 – Feeder set
110 x 12 – RPE 10
110 x 12 – RPE 10
110 x 12, then 80 x 10 – RPE 12
*It is ok if you lose a few reps on these, as fatigue may start to set in.
Rest Period – 3 minutes between work sets
3/ Back | Banded pull ups
Do 3 sets to failure here. On the last set, hold your last
rep in the middle part of the range of motion (isohold)
for as long as you can. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
Pullups to failure – RPE 10
Pullups to failure – RPE 10
Pullups to failure, isohold at midrange for as long
as possible – RPE 12
64
4/ Rear delts | Machine rear delt flyes
Do 3 sets of 30 here. 3 total work sets
This is an example of what it could look like:
Rest Period – 3 minutes between work sets
115 lbs. x 30 – RPE 8-9
115 lbs. x 30 – RPE 8-9
115 lbs. x 30 – RPE 8-9
5/ Biceps | Slight incline hammer dumbbell curls
You are going to do 1 warm up set first. Each set will be doing 10 full reps, and then 5 slow partials out of the bottom.
Do 3 sets like this. Reduce your rest period by 15 more
seconds on these this week. 3 total work sets
Rest Period – 1 minute and 30 seconds between work sets
This is an example of what it could look like:
20 lbs. x 15 – Warm up
30 lbs. x 10, then 5 partials – RPE 12
30 lbs. x 10, then 5 partials – RPE 12
30 lbs. x 10, then 5 partials – RPE 12
6/ Biceps | Preacher curls
Do 3 working sets close to failure shooting for about 8
reps. Use slow and controlled form. Reduce your rest period by 15 seconds on these this week. 3 total work sets
Rest Period – 1 minute and 30 seconds between work sets
This is an example of what it could look like:
55 lbs. x 8 – RPE 9-10
55 lbs. x 8 – RPE 9-10
55 lbs. x 8 – RPE 9-10
65
Day 4 – Lower body focus
Abs
1 exercise
3 sets
Legs
5 exercises
13 sets
Speed pulls 1 exercise
Calves
15 sets (these are all
dynamic speed sets)
1 exercise
4 sets
8 exercises
35 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Legs | Seated leg curls
We are adding more weight on these as your progression
this week. 10 lbs. added would be great. You will do 3-4
warm up sets and then do hard sets of 10 reps.
4 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look
like:
50 x 15 – Warm up
70 x 12 – Warm up
90 x 6 – Feeder set
140 x 10 – RPE 9
140 x 10 – RPE 9
140 x 10 – RPE 9
140 x 10 – RPE 9
66
2/ Legs | Max effort barbell squats
You will be working up to a tough set of 3 with perfect form.
You will follow that up with 3 sets of 5 with 70%, 75%, and
80% of your 1 rep squat max. The final set is now at 80%.
Notice the holds again on the first and last reps in the example below. Use a medium stance and go a little deeper
than the box squats you did on Day 1. 3 total work sets
Rest Period – 3 minutes between work sets
Work set % – 70%, 75% and 80% on last 3 sets
This is an example of what it could look like:
135 x 10 – Warm up
185 x 8 – Warm up
225 x 4 – Feeder set
275 x 4 – Feeder set
315 x 3 – RPE 8
275 x 5 – 70% of 1 rep maximum squat (Hold
the first and last rep for a two count at the top)
285 x 5 – 75% of 1 rep maximum squat (Hold
the first and last rep for a two count at the top)
295 x 5 – 80% of 1 rep maximum squat (Hold
the first and last rep for a two count at the top)
3/ Speed pulls
You are going to be using 65% of your 1 rep maximum deadlift to do 15 singles. This is 5% more weight than last week,
and you must keep your speed. 15 total work sets
For work sets use 60% of your 1 rep maximum deadlift
Rest Period – 10 seconds between work sets
This is an example of what it could look like:
135 x 3 – Warm up
185 x 3 – Warm up
225 x 3 – Feeder set
295 for 15 x 1 - This assumes 295 is 65% of
your 1 rep max.
Work set % – 65%
4/ Legs | Hack squat
Use the foot placement that allows you to use the most
range of motion safely. You are going to work up to a hard
set of 8 for your first set. On your next set, you are doing a
cluster set. 2 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
1 plate per side x 6 – Feeder to get feel of
movement
2 plates per side x 4 – Feeder set
3 plates per side x 8 – RPE 8
3 plates per side x 8, rest 20 seconds and
then go very close to failure, rest 20 seconds
and then go right up to failure – RPE 13
67
5/ Legs | Bulgarian drop set of death
Do 3 sets of 5 working your way up with dumbbells. These
are meant to be easy, and not brutal. However, the work
set will be brutal. You will use the dumbbells that you used
working up for a drop set. Each set will involve 8 reps ending with an 8 second isohold then dropping the weight.
Make sure you rest 3 minutes before doing the 2nd leg. You
will need the break. Do not rush straight into the 2nd leg.
1 total work set
Rest Period – Rest 3 minutes and then do other leg.
This is an example of what it could look like:
20 lbs. x 5 – Feeder set
30 lbs. x 5 – Feeder set
40 lbs. x 5 – Feeder set
50 lbs. x 8 and then an 8 second isohold near
the top, then drop to 40 lbs. x 8 and an 8 second isohold, then drop to 30 lbs. and repeat,
and finally 20 lbs. to finish. Many people cannot
complete this and do bodyweight only at the
end. Let’s see how you do. – RPE 13
6/ Legs | Barbell stiff legged deadlifts
Do these nice and slow. Do 3 sets of 8. Try to increase your
weight by 10 more lbs. on these this week.
3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
135 x 4 – Feeder set
205 x 8 – RPE 8
205 x 8 – RPE 8
205 x 8 – RPE 8
7/ Calves | Seated calf raises
Do 4 sets of 15 here. Try to add 10 lbs. on all your sets
here. Work the stretch hard at the bottom. Don’t forget to
do your tibialis work in between sets. 4 total work sets
Rest Period – 1 minute between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
125 x 5 – Feeder set
145 x 15 – RPE 9-10
145 x 15 – RPE 9-10
145 x 15 – RPE 9-10
145 x 15 – RPE 9-10
8/ Abs | Sit ups
I’d like to see 3 sets of 12 if possible. If this is not possible,
just do what you can. If this is too easy, then do 3 sets of
15-20. 3 total work sets
Goal – Progress weekly on these by adding 1 rep per set.
Rest Period – 1 minute between work sets
RPE 8-10
This is an example of what it could look like:
Week 1 – 3 x 10 (30 total reps)
Week 2 – 3 x 11 (33 total reps)
Week 3 – 3 x 12 (36 total reps)
Week 4 – 3 x 13 (39 total reps)
Week 5 – 3 x 14 (42 total reps)
Week 6 – 3 x 15 (45 total reps)
Week 7 – We will rotate out exercis
68
Day 5 – Upper body push focus
Chest
4 exercises
10 sets
Shoulders
2 exercises
6 sets
Triceps
2 exercises
7 sets
8 exercises
23 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Chest | Slight decline dumbbell press
Do a few warm ups, then low rep feeder sets until you get to
your big set. Do about 10 reps there. That’s 2 more than you
did last week. We’ll then do a 2nd all out set there where
you try to match the number, and then drop the weight 30%
and go to failure again. 2 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
25’s x 20 – Warm up
45’s x 15 – Warm up
65’s x 6 – Feeder set
85’s x 6 – Feeder set
105’s x4 – Feeder set
125’s x 10 – RPE 9
125’s x 10, Dropped to 90 and go to failure –
RPE 12
2/ Chest | Max effort medium grip high incline benches
Work up to a hard set of 3 here with perfect form. The goal
is to again beat what you did last week by 10 lbs. You
will then follow that up with 2 sets of 6 (last week you did
4) with 80% of your 1 rep maximum. Lower the weight on
these with a 3 count. 3 total work sets
Rest Period – 2 minutes between work set
Work set % – 80% on last 2 sets
This is an example of what it could look like:
135 x 10 – Warm up
135 x 10 – Warm up
185 x 4 – Feeder set
225 x 3 – RPE 9. (Hold the first and last rep for a
two count)
200 x 6 - This assumes 200 is 80% of your 1 rep
max. (Hold the first and last rep for a two count
at the top)
200 x 6 - This assumes 200 is 80% of your 1 rep
max. (Hold the first and last rep for a two count
at the top)
69
3/ Chest | Slight incline dumbbell press
Do a few low rep feeder sets until you get to your big set.
Do about 8 reps there. We’ll then do a 2nd all out set there
where you try to match the number, and then drop the
weight 30% and go to failure again. 2 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
45’s x 4 – Feeder set
65’s x 4 – Feeder set
85’s x 8 – RPE 9
85’s x 8. Drop to 60’s and go to failure – RPE 12
4/ Chest | Dips
Shoot for 3 sets of around 8 to 10 reps. If you can do more
than that, simply add weight. If you can’t do that, use an assist machine. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
Bodyweight plus added weight via dip belt or
hanging chain around neck x 8 – RPE 10
Bodyweight plus added weight via dip belt or
hanging chain around neck x 8 – RPE 10
Bodyweight plus added weight via dip belt or
hanging chain around neck x 8 – RPE 10
5/ Shoulders | Dumbbell heavy side lateral partials/swings
Do 1 warm up set here before doing your heavy sets. Do 3
hard sets of 20 reps here. Try to use 5 more lbs. than you
did last week and still get the reps. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
25 lbs. x 15 – Warm up
45 lbs. x 20 – RPE 9
45 lbs. x 20 – RPE 9
45 lbs. x 20 – RPE 9
6/ Shoulders | Machine rear delt flyes
Do 3 sets of 10 here today. We are bringing the reps down
even more from earlier in the week to use a little more
weight. Use a 2 second hold and flex in the contracted position on these. 3 total work sets
This is an example of what it could look like:
140 lbs. x 10 – RPE 8-9
140 lbs. x 10 – RPE 8-9
140 lbs. x 10 – RPE 8-9
Rest Period – 2 minutes between work sets
7/ Triceps | Kettlebell Tate press
Do 4 sets of 12 here reaching failure. Try again to use 5
more lbs. here, even 2.5’s would be good! If you do not
have kettlebells you can use dumbbells. 4 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
35 lbs. x 12 – RPE 9-10
35 lbs. x 12 – RPE 9-10
35 lbs. x 12 – RPE 9-10
35 lbs. x 12 – RPE 9-10
70
8/ Triceps | Dumbbell lying extensions
Use a slow tempo and absolutely perfect form on these.
Do these lying on the floor and pause each rep at the bottom. Do 3 sets of 12 using the same weight you used last
week (you did 10 reps last week). 3 total work sets
This is an example of what it could look like:
30’s x 12 – RPE 9
30’s x 12 – RPE 9
30’s x 12 – RPE 9
Rest Period – 2 minutes between work sets
71
DAYS 6 & 7
OFF - FAMILY DAY
72
BLOCK 2 OF 3
WEEK 4
73
Week 4
Day 1 – Lower body focus
Day 4 – Lower body focus
Abs
1 exercise
3 sets
Abs
1 exercise
3 sets
Legs
3 exercises
10 sets (6 of these are
Legs
4 exercises
12 sets
Low back
1 exercise
3 sets
Speed pulls
1 exercise
15 sets (these are all
Calves
1 exercise
3 sets
Spinal erectors
1 exercise
3 sets
6 exercises
19 sets
Calves
1 exercise
4 sets
8 exercises
27 sets
dynamic speed sets)
dynamic speed sets)
Day 2 – Upper body push focus
Chest
2 exercises
8 sets (6 of these are
Shoulders
3 exercises
9 sets
Triceps
Day 5 – Upper body push focus
dynamic speed sets)
2 exercises
8 sets
7 exercises
25 sets
Chest
4 exercises
11 sets
Shoulders
2 exercises
6 sets
Triceps
2 exercises
8 sets
8 exercises
25 sets
Day 3 – Upper body pull focus
Back
3 exercises
9 sets
Rear delts
1 exercise
3 sets
Biceps
2 exercises
6 sets
6 exercises
18 sets
Days 6 & 7 - OFF - Family Days
74
Day 1 – Lower body focus
Abs
1 exercise
3 sets
Legs
3 exercises
10 sets (6 of these are
dynamic speed sets)
Low back
1 exercise
3 sets
Calves
1 exercise
3 sets
6 exercises
19 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Legs | Seated leg curls
During this phase we are going to continue to go hard on leg
curls. You will do 3-4 warm up sets to start. You will then
do a hard set of 10. For your next set, you will do the same
weight, but make it a cluster set. So, it will be 8 reps, rest 20
seconds and do as many as you can, then rest 20 seconds
and do as many as you can again. 2 total work sets
Rest Period – 2 minutes between sets
This is an example of what it could look like:
50 x 15 – Warm up set
70 x 12 – Warm up set
90 x 6 – Feeder set
120 x 10 – RPE 9
120x 8, rest 20 seconds and then go very close
to failure, rest 20 seconds and then go right up
to failure – RPE 11
2/ Legs | Dynamic squats
These squats will still feel a bit light even with the increase
in the % of your 1 rep max you are using. In this training
block, the % you are using will go up weekly. The number of
work sets will not. Make sure to keep the rest periods at 120
sec. Do 6 sets of 5 here. 6 total work sets
For work sets use 65% of your 1 rep maximum squat.
This is an example of what it could look like:
135 x 10 – Warm up
185 x 8 – Warm up
225 x 4 – Feeder set
285 for 6 x 5 - This assumes 285 is 65% of
your 1 rep max.
Rest Period – 2 minutes between sets
Work set % – 65%
75
3/ Legs | Leg press
Use a wide stance with your feet high on the platform this
phase. Turn your toes slightly out. This is going to hit adductors in addition to your quads. Do a few warm up sets then 2
tough sets of 10 here with a 3 second decent on all reps.
2 total work sets
This is an example of what it could look like:
2 plates per side x 6 – Feeder set
3 plates per side x 6 – Feeder set
4 plates per side x 10 – RPE 8
4 plates per side x 10 – RPE 8
Rest Period – 3 minutes between work sets
4/ Low back | Dumbbell hyperextensions
We are going to replace the barbell with a dumbbell here
and bump the reps up. Hold the dumbbell against your
chest. Do 3 sets of 15. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
Bodyweight x 10 – Warm up
50 lb. dumbbell x 15 – RPE 8
50 lb. dumbbell x 15 – RPE 8
50 lb. dumbbell x 15 – RPE 8
5/ Abs | Decline leg raise
We would like to see 3 sets of 13 if possible. If this is not
possible, just do what you can. If this is too easy, then do 3
sets of 15-20. 3 total work sets
Goal – Progress weekly on these by adding 1 rep per set.
Rest Period – 1 minute between work sets
RPE 8-10
This is an example of what it could look like:
Week 1 – 3 x 10 (30 total reps)
Week 2 – 3 x 11 (33 total reps)
Week 3 – 3 x 12 (36 total reps)
Week 4 – 3 x 13 (39 total reps)
Week 5 – 3 x 14 (42 total reps)
Week 6 – 3 x 15 (45 total reps)
Week 7 – We will rotate out this exercise
6/ Calves | Standing calf raises
Do 3 heavy sets of 8 here. On each set add in 10 slow partials out of the bottom. Work the stretch hard at the bottom. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
125 x 5 – Feeder set
175 x 8 then 10 partials – RPE 11
175 x 8 then 10 partials – RPE 11
175 x 8 then 10 partials – RPE 11
76
Day 2 – Upper body push focus
Chest
2 exercises
8 sets (6 of these are
dynamic speed sets)
Shoulders
3 exercises
9 sets
Triceps
2 exercise
8 sets
7 exercises
25 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Chest | Dynamic benches
As with your squats, continue to focus on speed and producing maximum force here. These benches will still feel a
bit light even with the increase in the % of your 1 rep max
you are using. In this training block, the % you are using will
go up weekly. Make sure to keep the rest periods at 120 sec.
Do 6 sets of 5 here. The first 2 sets are with a grip one finger away from the smooth part of the bar. The next 2 sets
are where your pinky will be on the ring. The last 2 sets your
forefinger will be on the ring. Do 6 sets of 5 here. 6 total
work sets
This is an example of what it could look like:
135 x 10 – Warm up
135 x 10 – Warm up
185 x 4 – Feeder set
225 for 6 x 5 - This assumes 225 is 65% of
your 1 rep max.
For work sets use 65% of max weight.
Rest Period – 120 seconds between work sets
Work set % – 65%
2/ Chest | Slight incline dumbbell press
Do a few warm ups, then low rep feeder sets until you get
to your big set. Do about 8 reps there. We’ll then do a 2nd all
out set there where you try to match the number, and then
drop the weight 30% and go to failure. 2 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
45’s x 15 – Warm up
65’s x 4 – Feeder set
85’s x 8 – RPE 9
85’s x 8. Drop to 60’s and go to failure – RPE 12
77
3/ Shoulders | High incline Smith press
We want a tough set of 8 then 5. Lastly, we are adding a
heavy set of 3 here during this phase. On all 3 work sets
keep a slow and controlled tempo. This allows you to go
heavy and use lower reps, without getting injured. Also,
before your first rep, and after you complete the last rep do
your 2 second hold. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
95 x 3 – Feeder set
205 x 4 – Feeder set
135 x 8 (slow tempo) – RPE 8 (Hold the first
and last rep for a two count)
155 x 5 (slow tempo) – RPE 9 (Hold the first
and last rep for a two count)
175 x 3 (slow tempo) – RPE 9 (Hold the first
and last rep for a two count)
4/ Shoulders | Dumbbell side laterals
These are just standard dumbbell side laterals. Do 2 sets
of 10, and then on your last set do a massive drop set. Do
10, drop the weight and shoot for another 10, then drop the
weight and shoot for another 10. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
30’s x 10 – RPE 9
30’s x 10 – RPE 9
30’s x 10, then drop to 20’s and do 10, then
drop to 10’s and do 10 – RPE 12
5/ Shoulders | Overhead plate raises
Raise the plate up to directly over your head. Do 3 sets of 10
here. Please watch the video below to see the proper form.
These are great for delts but are also meant to hit your
lower traps. 3 total work sets
This is an example of what it could look like:
25 lb. plate x 10 – RPE 9
25 lb. plate x 10 – RPE 9
25 lb. plate x 10 – RPE 9
Rest Period – 2 minutes between work sets
(16) Plate Raise for Lower Traps (Do Them Now)
6/ Triceps | Single arm triceps extensions
This is a great cable exercise for triceps. We like for these
to be done for higher reps. Do 4 sets of 20 here. 4 total
work sets
Rest Period – 2 minutes between work sets
50 lbs. x 20 – RPE 9
50 lbs. x 20 – RPE 9
50 lbs. x 20 – RPE 9
50 lbs. x 20 – RPE 9
(100) Single Arm Triceps Extension ( START TODAY )
78
7/ Triceps | Tricep pushdowns with dual handles
Use two attachments as shown in the video. We prefer
something with a spongy grip. Drive the weight straight
down and flex your triceps hard. Do 4 hard sets of 8 here.
4 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
150 lbs. x 8 – RPE 9
150 lbs. x 8 – RPE 9
150 lbs. x 8 – RPE 9
150 lbs. x 8 – RPE 9
(100) Tricep pushdowns with single handles
79
Day 3 – Upper body pull focus
Back
3 exercises
9 sets
Rear delts
1 exercise
3 sets
Biceps
2 exercises
6 sets
6 exercises
18 sets
1/ Back | Chest supported row
Use a machine that has a chest pad so you can eliminate
lower back stress. Use a neutral grip on these during this
block (palms facing each other). These are meant to target your lats a little more in addition to traps, and rhomboids. Do 3 sets of 8 here. Use a full range of motion really
stretching out in the lengthened position. Even with a neutral grip you will feel your rhomboids stretching.
3 total work sets
This is an example of what it could look like:
50 lbs. x 15 – Warm up
50 lbs. x 10 – Warm up
90 lbs. x 4 – Feeder set
140 lbs. x 8 – RPE 9
140 lbs. x 8 – RPE 9
140 lbs. x 8 – RPE 9
Rest Period – 3 minutes between work sets
(42) Supported Row for a “THICK BACK” Exercise Index
2/ Back | Meadows row
The goal here is to work your upper back hard in addition
to your lats. Do two low rep feeder sets to get you to your
working weight. Do two hard sets of 10 to start. Next up
is your money set. Do around 10, where 10 is failure. If you
do 9 or 11, that’s ok, we just need that last rep to be failure
with good form. If you get 12 or more, you didn’t go heavy
enough. After you do your 10, drop the weight 25-30% and
grind out as many more reps as you can. Treat your arms as
simple attachments, do not pull with your biceps.
3 total work sets
This is an example of what it could look like:
50 x 5 – Feeder set
75 x 5 – Feeder set
100 x 10 – RPE 10
100 x 10 – RPE 10
100 x 10, then 75 x 10 – RPE 12
*It is ok if you lose a few reps on these, as fatigue may start to set in.
Rest Period – 3 minutes between work sets
(100) Exercise Index - Meadows Row
80
3/ Back | Stretch pulldowns
Do 3 sets of 8 here. You can pick either version that you
see in the video below. Whichever version you pick,
stick with it throughout the block. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
170 lbs. x 8 – RPE 9
170 lbs. x 8 – RPE 9
170 lbs. x 8 – RPE 9
(100) Epic Upper Back Development (Stretch Pulldown)
4/ Rear delts | Machine rear delt flyes
Do 3 sets of 15 here. After each set add on 10 partials out of
the stretch position. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
125 lbs. x 15, then 10 partials – RPE 12
125 lbs. x 15, then 10 partials – RPE 12
125 lbs. x 15, then 10 partials – RPE 12
5/ Biceps | Standing hammer dumbbell curls
You are going to do 1 warm up set first. Do 3 sets of 12 here
followed by 3 slow partials out of the bottom.
3 total work sets
Rest Period – 2 minutes between work sets
(41) 3 Types of Hammer Curls to Build *HUGE* Biceps
This is an example of what it could look like:
20 lbs. x 15 – Warm up
30 lbs. x 12, then 3 partials – RPE 12
30 lbs. x 12, then 3 partials – RPE 12
30 lbs. x 12, then 3 partials – RPE 12
6/ Biceps | Concentration preacher curls
Do 2 working sets close to failure shooting for about 10
reps. Do a 3rd set where you add in one drop. Use slow and
controlled form. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
30’s x 10 – RPE 9
30’s x 10 – RPE 9
30’s x 10, then drop to 15’s and do 10 – RPE 12
(100) Exercise Index - Concentration Preacher Curls
81
Day 4 – Lower body focus
Abs
1 exercise
3 sets
Legs
4 exercises
12 sets
Speed pulls
1 exercise
Spinal erectors
1 exercise
3 sets
Calves
1 exercise
4 sets
8 exercises
37 sets
15 sets (these are all
dynamic speed sets)
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Legs | Lying leg curls
Do 3-4 warm up sets and then do 3 hard sets of 8 reps. Try
to lower the weight with a 3 count on all reps.
3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look
like:
50 x 15 – Warm up
70 x 12 – Warm up
90 x 6 – Feeder set
130 x 8 – RPE 9
130 x 8 – RPE 9
130 x 8 – RPE 9
82
2/ Legs | Max effort front squats
We want you to get great depth on these. Use something
like a 5 lb. plate under your heels to help facilitate this.
Do not use a large plate and raise your heels too much or
you will create excessive knee stress. You can use Prime
wedges if your knees are ok with those. You will probably
not know your 1 rep max here, so we will not be using a %.
You will be working based on RPE. Do 3 sets of 5 increasing
weight as you go. See the example below. We will use the 2
seconds holds here as well. This just means stand tall and
hold the weight for 2 seconds before first rep and after you
complete the last rep. 3 total work sets
This is an example of what it could look like:
135 x 10 – Warm up
185 x 8 – Warm up
225 x 3 – Feeder set
255 x 5 – RPE 7 (Hold the first and last rep for a
two count)
265 x 5 – RPE 8 (Hold the first and last rep for a
two count)
275 x 5 – RPE 9 (Hold the first and last rep for a
two count)
Rest Period – 3 minutes between work sets
3/ Modified speed pulls (trap bar)
We want you to change how you pull in this block. Ideally this
now becomes a Trap bar deadlift. That is our #1 option for
you. If you do not have access to a trap bar, you will do block
pulls. You would then elevate the plates on small blocks (you
can use anything to raise the weight up a few inches). You
are going to be using 55% of your 1 rep maximum deadlift to
do 15 singles. Since this variation may be new for you, just
try to best guesstimate your max. It should not be too far off
from the standard pull. 15 total work sets
This is an example of what it could look like:
135 x 3 – Warm up
185 x 3 – Warm up
225 x 3 – Feeder set
275 for 15 x 1 - This assumes 275 is 55% of
your 1 rep max.
For work sets use 55% of your 1 rep maximum deadlift
Rest Period – 10 seconds between work sets
Work set % – 55%
4/ Spinal erectors | Zercher carry
Our goal here is for you to work your lower traps and upper
spinal erectors. We love doing these carries with a Yolk but
realize that most gyms will not have this piece of equipment. Watch the video below on how to do these. You have
the option of doing these with a barbell or dumbell. Either
way works fine. On each set, make sure you take 20 total
steps. Do 3 sets. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
135 lbs. (barbell) x 20 steps – RPE 7
135 lbs. (barbell) x 20 steps – RPE 7
135 lbs. (barbell) x 20 steps – RPE 7
Or
100 lb. dumbbell x 20 steps – RPE 7
100 lb. dumbbell x 20 steps – RPE 7
100 lb. dumbbell x 20 steps – RPE 7
Zercher Carry “TOP Secret” Spinal Erector Exercise (MUST TRY)
83
5/ Legs | Leg extensions
Do a couple feeder sets to find the right weight and then
do 3 sets of 10 here. On the last set add on an additional 10
partials out of the bottom. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
135 x 5 – Feeder set
155 x 3 – Feeder set
185 x 10 – RPE 9
185 x 10 – RPE 9
185 x 10, then 10 partials – RPE 12
6/ Legs | Dumbbell stiff legged deadlifts
Do these nice and slow. Do 3 slow sets of 6. 3 total work sets
This is an example of what it could look like:
Rest Period – 2 minutes between work sets
135 x 3 – Feeder set
195 x 6 – RPE 8
195 x 6 – RPE 8
195 x 6 – RPE 8
7/ Calves | Seated calf raises
Do 4 sets of 15 here. Work the stretch hard at the bottom.
Don’t forget to do your tibialis work in between sets.
4 total work sets
Rest Period – 1 minute between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
125 x 5 – Feeder set
135 x 15 – RPE 9-10
135 x 15 – RPE 9-10
135 x 15 – RPE 9-10
135 x 15 – RPE 9-10
8/ Abs | Sit ups
I’d like to see 3 sets of 13 if possible. If this is not possible,
just do what you can. If this is too easy, then do 3 sets of
15-20. 3 total work sets
Goal – Progress weekly on these by adding 1 rep per set.
Rest Period – 1 minute between work sets
RPE 8-10
This is an example of what it could look like:
Week 1 – 3 x 10 (30 total reps)
Week 2 – 3 x 11 (33 total reps)
Week 3 – 3 x 12 (36 total reps)
Week 4 – 3 x 13 (39 total reps)
Week 5 – 3 x 14 (42 total reps)
Week 6 – 3 x 15 (45 total reps)
Week 7 – We will rotate out exercis
84
Day 5 – Upper body push focus
Chest
4 exercises
11 sets
Shoulders
2 exercises
6 sets
Triceps
2 exercises
8 sets
8 exercises
25 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Chest | Machine press
Use your favorite chest pressing machine here. You will do
2 hard sets of 8 to start. On your last set do another 8, and
then drop the weight 25% and shoot for another 8 reps. See
the example below. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
105 lbs. x 10 – Warm up
135 x 5 – Feeder set
155 x 8 – RPE 9
155 x 8 – RPE 9
155 x 8, then 115 for another 8 – RPE 12
2/ Chest | Max effort floor presses with straight legs
Today is a maximal strength bench day. There continues to
be a really heavy emphasis on shoulders and triceps here.
You are going to work up to a set of 3 here with perfect
form. You will then follow that up with 2 sets of 2 with 80%
of your 1 rep maximum done with a very slow and controlled tempo. Lower with a 3 count. 3 total work sets
Rest Period – 2 minutes between work set
Work set % – 80% on last 2 sets
(101) Exercise Index - Floor Press For Triceps
This is an example of what it could look like:
135 x 10 – Warm up
135 x 10 – Warm up
185 x 4 – Feeder set
255 x 3 – RPE 9
235 x 2 (slow tempo) - Assumes 235 is 80% of
your 1 rep max (Hold the first and last rep for a
two count)
235 x 2 (slow tempo) - Assumes 235 is 80% of
your 1 rep max (Hold the first and last rep for a
two count)
85
3/ Chest | Pec minor dips
These are really tough. Don’t be discouraged if it takes some
practice. When you get it, you will experience a phenomenal pump and get sore in a very unique way. Make sure you
watch the video below to learn the form. Do 3 sets to failure.
3 total work sets
This is an example of what it could look like:
Bodyweight x F – RPE 10
Bodyweight x F – RPE 10
Bodyweight x F – RPE 10
Rest Period – 2 minutes between work sets
(102) Exercise Index - Pec Minor Dip | Chest Exercise
4/ Chest | Slight decline dumbbell press
Do a few low rep feeder sets until you get to your big set.
Do about 8 reps there. We’ll then do a 2nd all out set there
where you try to match the number, and then drop the
weight 30% and go to failure again. 2 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
45’s x 4
65’s x 4
85’s x 8 – RPE 9
85’s x 8. Drop to 60’s and get 6 more – RPE 12
5/ Shoulders | Dumbbell medium side lateral partials/swings
Do 1 warm up set here before doing your medium heavy
sets. Do 3 hard sets of 30 reps here. On this block we are
using a little less weight but doing more reps than the last
block. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
20 lbs. x 10 – Warm up
30 lbs. x 30 – RPE 9
30 lbs. x 30 – RPE 9
30 lbs. x 30 – RPE 9
Exercise Index - Partial Dumbbell Side Laterals
6/ Shoulders | Supine cable laterals
Do 3 sets of 15 here today. Do these with a nice slow tempo
as well. 3 total work sets
Rest Period – 2 minutes between work sets
(102) Exercise Index - Supine Cable Side Laterals
This is an example of what it could look like:
25 lbs. x 15 – RPE 8-9
25 lbs. x 15 – RPE 8-9
25 lbs. x 15 – RPE 8-9
86
7/ Triceps | Seated rope extensions
If you do not have a bench to support your back as shown
in the video, you can do these standing facing away from
cable station. Do 4 sets of 12 here reaching failure.
4 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
(102) Seated overhead rope extensions
8/ Triceps | Decline lying extensions
Do these lying on a slight decline. Do 4 sets of 8.
4 total work sets
Rest Period – 2 minutes between work sets
(102) Decline lying triceps extensions
This is an example of what it could look like:
85 x 8 – RPE 9
85 x 8 – RPE 9
85 x 8 – RPE 9
85 x 8 – RPE 9
87
DAYS 6 & 7
OFF - FAMILY DAY
88
BLOCK 2 OF 3
WEEK 5
PROGRESSIONS ARE IN BOLD
DO YOUR BEST TO HIT ALL THE NEW GOALS!
89
Week 5
Day 1 – Lower body focus
Day 4 – Lower body focus
Abs
1 exercise
3 sets
Abs
1 exercise
3 sets
Legs
3 exercises
10 sets (6 of these are
Legs
4 exercises
13 sets
Low back
1 exercise
3 sets
Speed pulls
1 exercise
15 sets (these are all
Calves
1 exercise
3 sets
Spinal erectors
1 exercise
3 sets
6 exercises
19 sets
Calves
1 exercise
4 sets
8 exercises
38 sets
dynamic speed sets)
dynamic speed sets)
Day 2 – Upper body push focus
Chest
2 exercises
8 sets (6 of these are
Shoulders
3 exercises
10 sets
Triceps
Day 5 – Upper body push focus
dynamic speed sets)
2 exercises
8 sets
7 exercises
26 sets
Chest
4 exercises
11 sets
Shoulders
2 exercises
6 sets
Triceps
2 exercises
12 sets
8 exercises
29 sets
Day 3 – Upper body pull focus
Back
3 exercises
9 sets
Rear delts
1 exercise
3 sets
Biceps
2 exercises
10 sets
6 exercises
22 sets
Days 6 & 7 - OFF - Family Days
90
Day 1 – Lower body focus
Abs
1 exercise
3 sets
Legs
3 exercises
10 sets (6 of these are
dynamic speed sets)
Low back
1 exercise
3 sets
Calves
1 exercise
3 sets
6 exercises
19 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Legs | Seated leg curls
You will do 3-4 warm up sets to start. You will then do a
hard set of 12. This is an extra 2 reps from what you did
last week using the same weight. For your next set, you
will do the same weight, but make it a cluster set. So, it will
be 10 reps, rest 20 seconds and do as many as you can,
then rest 20 seconds and do as many as you can again.
2 total work sets
Rest Period – 2 minutes between sets
This is an example of what it could look like:
50 x 15 – Warm up set
70 x 12 – Warm up set
90 x 6 – Feeder set
120 x 12 – RPE 9
120x 10, rest 20 seconds and then go very close
to failure, rest 20 seconds and then go right up
to failure – RPE 11
2/ Legs | Dynamic squats
You will increase the percentage of your 1 rep max by 5%
this week. This means using slightly heavier weight. Make
sure to keep the rest periods at 120 sec. Do 6 sets of 5 here.
6 total work sets
For work sets use 70% of your 1 rep maximum squat.
Rest Period – 120 seconds between work sets
This is an example of what it could look like:
135 x 10 – Warm up
185 x 8 – Warm up
225 x 4 – Feeder set
295 for 6 x 5 - This assumes 295 is 70% of
your 1 rep max.
Work set % – 70%
91
3/ Legs | Leg press
Do a few warm up sets then 2 tough sets of 12 here with a 3
second decent on all reps. This is 2 reps more than you got
last week with the same weight. 2 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
2 plates per side x 6 – Feeder set
3 plates per side x 6 – Feeder set
4 plates per side x 12 – RPE 8
4 plates per side x 12 – RPE 8
4/ Low back | Dumbbell hyperextensions
Increase the weight of the dumbbell here by 5 lbs. over
what you did last week. Do 3 sets of 15. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
Bodyweight x 10 – Warm up
55 lb. dumbbell x 15 – RPE 8
55 lb. dumbbell x 15 – RPE 8
55 lb. dumbbell x 15 – RPE 8
5/ Abs | Decline leg raise
We would like to see 3 sets of 14 if possible. If this is not
possible, just do what you can. If this is too easy, then do 3
sets of 15-20. 3 total work sets
Goal – Progress weekly on these by adding 1 rep per set.
Rest Period – 1 minute between work sets
RPE 8-10
This is an example of what it could look like:
Week 1 – 3 x 10 (30 total reps)
Week 2 – 3 x 11 (33 total reps)
Week 3 – 3 x 12 (36 total reps)
Week 4 – 3 x 13 (39 total reps)
Week 5 – 3 x 14 (42 total reps)
Week 6 – 3 x 15 (45 total reps)
Week 7 – We will rotate out this exercise
6/ Calves | Standing calf raises
Use 10 lbs. more here this week then you used last week.
Do 3 heavy sets of 8 here. On each set add in 10 slow partials out of the bottom. Work the stretch hard at the bottom. 3 total work sets
Reminder - In between ALL sets of calves, you will be doing
tibialis anterior work. Do sets of 25.
This is an example of what it could look like:
75 lbs. x 10 – Warm up
125 x 5 – Feeder set
185 x 8 then 10 partials – RPE 11
185 x 8 then 10 partials – RPE 11
185 x 8 then 10 partials – RPE 11
Rest Period – 2 minutes between work sets
92
Day 2 – Upper body push focus
Chest
2 exercises
8 sets (6 of these are
dynamic speed sets)
Shoulders
3 exercises
10 sets
Triceps
2 exercise
8 sets
7 exercises
26 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Chest | Dynamic benches
You will increase the percentage of your 1 rep max by 5%
this week. This means using slightly heavier weight. Make
sure to keep the rest periods at 120 sec. Do 6 sets of 5 here.
The first 2 sets are with a grip one finger away from the
smooth part of the bar. The next 2 sets are where your pinky will be on the ring. The last 2 sets your forefinger will be
on the ring. Do 6 sets of 5 here. 6 total work sets
This is an example of what it could look like:
135 x 10 – Warm up
135 x 10 – Warm up
185 x 4 – Feeder set
235 for 6 x 5 - This assumes 225 is 70% of
your 1 rep max.
For work sets use 70% of max weight.
Rest Period – 120 seconds between work sets
Work set % – 70%
2/ Chest | Slight incline dumbbell press
Do a few warm ups, then low rep feeder sets until you get
to your big set. Use 5 lbs. more than you used last week
here. Do about 8 reps there. We’ll then do a 2nd all out set
there where you try to match the number, and then drop the
weight 30% and go to failure. 2 total work sets
This is an example of what it could look like:
45’s x 15 – Warm up
65’s x 4 – Feeder set
90’s x 8 – RPE 9
90’s x 8. Drop to 65’s and go to failure – RPE 12
Rest Period – 3 minutes between work sets
93
3/ Shoulders | High incline Smith press
We want a tough set of 8 then 5. We are adding a 2nd
heavy set of 3 here this week. On all 4 work sets keep a
slow and controlled tempo. Before your first rep, and after
you complete the last rep do your 2 second hold. 4 total
work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
95 x 3 – Feeder set
205 x 4 – Feeder set
135 x 8 (slow tempo) – RPE 8 (Hold the first
and last rep for a two count)
155 x 5 (slow tempo) – RPE 9 (Hold the first
and last rep for a two count)
175 x 3 (slow tempo) – RPE 9 (Hold the first
and last rep for a two count)
175 x 3 (slow tempo) – RPE 9 (Hold the first
and last rep for a two count)
4/ Shoulders | Dumbbell side laterals
These are just standard dumbbell side laterals. Do 2 sets
of 12, and then on your last set do a massive drop set. Do
12, drop the weight and shoot for another 12, then drop the
weight and shoot for another 12. You are adding 2 reps to
what you did last week with the same weight.
3 total work sets
This is an example of what it could look like:
30’s x 12 – RPE 9
30’s x 12 – RPE 9
30’s x 12, then drop to 20’s and do 12, then
drop to 10’s and do 12 – RPE 12
Rest Period – 2 minutes between work sets
5/ Shoulders | Overhead plate raises
Raise the plate up to directly over your head. Do 3 sets of 12
here. You are doing 2 more reps here this week with the
same weight on each set. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
25 lb. plate x 12 – RPE 9
25 lb. plate x 12 – RPE 9
25 lb. plate x 12 – RPE 9
6/ Triceps | Single arm triceps extensions
This is a great cable exercise for triceps. Use slightly more
weight on these this week. 4 sets of 20 here.
4 total work sets
Rest Period – 2 minutes between work sets
55 lbs. x 20 – RPE 9
55 lbs. x 20 – RPE 9
55 lbs. x 20 – RPE 9
55 lbs. x 20 – RPE 9
94
7/ Triceps | Tricep pushdowns with dual handles
Use two attachments. We prefer something with a spongy
grip. Drive the weight straight down and flex your triceps
hard. Do 4 hard sets of 10 here using the same weight
you did 8 with last week. 4 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
150 lbs. x 10 – RPE 9
150 lbs. x 10 – RPE 9
150 lbs. x 10 – RPE 9
150 lbs. x 10 – RPE 9
95
Day 3 – Upper body pull focus
Back
3 exercises
9 sets
Rear delts
1 exercise
3 sets
Biceps
2 exercises
10 sets
6 exercises
22 sets
1/ Back | Chest supported row
Do 3 sets of 10 here using the same weight that you used
for 8 last week. Use a full range of motion really stretching
out in the lengthened position. Even with a neutral grip you
will feel your rhomboids stretching. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
50 lbs. x 15 – Warm up
50 lbs. x 10 – Warm up
90 lbs. x 4 – Feeder set
140 lbs. x 10 – RPE 9
140 lbs. x 10 – RPE 9
140 lbs. x 10 – RPE 9
2/ Back | Meadows row
Do two low rep feeder sets to get you to your working
weight. Start with two hard sets of 10 using 10 lbs. more
than last week. Next up is your money set. Do around 10,
where 10 is failure. If you do 9 or 11, that’s ok, we just need
that last rep to be failure with good form. If you get 12 or
more, you didn’t go heavy enough. After you do your 10,
drop the weight 25-30% and grind out as many more reps
as you can. Treat your arms as simple attachments, do not
pull with your biceps. 3 total work sets
This is an example of what it could look like:
50 x 5 – Feeder set
75 x 5 – Feeder set
110 x 10 – RPE 10
110 x 10 – RPE 10
110 x 10, then 85 x 10 – RPE 12
Rest Period – 3 minutes between work sets
3/ Back | Stretch pulldowns
Do 3 sets of 10 here using the same weight you used
last week for 8. Whichever version you pick, stick with
it throughout the block. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
170 lbs. x 10 – RPE 9
170 lbs. x 10 – RPE 9
170 lbs. x 10 – RPE 9
96
4/ Rear delts | Machine rear delt flyes
Do 3 sets of 20 here using the weight you used last week
for 15. You will not do partials this week. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
115 lbs. x 20 – RPE 9
115 lbs. x 20 – RPE 9
115 lbs. x 20 – RPE 9
5/ Biceps | Standing hammer dumbbell curls
You are going to do 1 warm up set first. You are adding two
work sets this week. Do 5 sets of 12 here. Drop the partials
this week. 5 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
20 lbs. x 15 – Warm up
30 lbs. x 12 – RPE 10
30 lbs. x 12 – RPE 10
30 lbs. x 12 – RPE 10
30 lbs. x 12 – RPE 10
30 lbs. x 12 – RPE 10
6/ Biceps | Concentration preacher curls
You are adding two work sets this week. Do 5 working
sets close to failure shooting for about 10 reps. There will
be no drop set this week. Use slow and controlled form.
5 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
30’s x 10 – RPE 9
30’s x 10 – RPE 9
30’s x 10 – RPE 9
30’s x 10 – RPE 9
30’s x 10 – RPE 9
97
Day 4 – Lower body focus
Abs
1 exercise
3 sets
Legs
4 exercises
13 sets
Speed pulls
1 exercise
Spinal erectors
1 exercise
3 sets
Calves
1 exercise
4 sets
8 exercises
38 sets
15 sets (these are all
dynamic speed sets)
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Legs | Lying leg curls
Do 3-4 warm up sets and then do 4 hard sets of 8 reps. You
are adding one work set this week. Try to lower the weight
with a 3 count on all reps. 4 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
50 x 15 – Warm up
70 x 12 – Warm up
90 x 6 – Feeder set
130 x 8 – RPE 9
130 x 8 – RPE 9
130 x 8 – RPE 9
130 x 8 – RPE 9
2/ Legs | Max effort front squats
Do 3 sets of 5 increasing weight as you go. See the example
below though for the progression. You are starting at what
you did in your 2nd set last week, then going higher on
your next two sets. We will use the 2 seconds holds here
as well. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
135 x 10 – Warm up
185 x 8 – Warm up
225 x 3 – Feeder set
265 x 5 – RPE 7 (Hold the first and last rep for a
two count at the top)
275 x 5 – RPE 8 (Hold the first and last rep for a
two count at the top)
285 x 5 – RPE 9 (Hold the first and last rep for a
two count at the top)
98
3/ Modified speed pulls (trap bar)
You are going to be using 60% of your 1 rep maximum
deadlift this week as opposed to the 55% you used last
week. 15 total work sets
For work sets use 60% of your 1 rep maximum deadlift
Rest Period – 10 seconds between work sets
This is an example of what it could look like:
135 x 3 – Warm up
185 x 3 – Warm up
225 x 3 – Feeder set
285 for 15 x 1 - This assumes 285 is 60% of
your 1 rep max.
Work set % – 60%
4/ Spinal erectors | Zercher carry
On each set, make sure you take 24 total steps. This is an
extra 2 steps with each leg this week. Do 3 sets.
3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
135 lbs. (barbell) x 24 steps – RPE 7
135 lbs. (barbell) x 24 steps – RPE 7
135 lbs. (barbell) x 24 steps – RPE 7
Or
100 lb. dumbbell x 24 steps – RPE 7
100 lb. dumbbell x 24 steps – RPE 7
100 lb. dumbbell x 24 steps – RPE 7
5/ Legs | Leg extensions
Do a couple feeder sets to find the right weight and then
do 3 sets of 10 here. On the last set add on an additional
15 partials out of the bottom. This is 5 more partials this
week. This will involve even more pain. Work through it.
3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
135 x 5 – Feeder set
155 x 3 – Feeder set
185 x 10 – RPE 9
185 x 10 – RPE 9
185 x 10, then 15 partials – RPE 12
6/ Legs | Dumbbell stiff legged deadlifts
Do these nice and slow with a small amount of extra
weight. Do 3 slow sets of 6. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
135 x 3 – Feeder set
200 x 6 – RPE 8
200 x 6 – RPE 8
200 x 6 – RPE 8
99
7/ Calves | Seated calf raises
Do 4 sets of 15 here. Use 10 more lbs. this week. Work the
stretch hard at the bottom. Don’t forget to do your tibialis
work in between sets. 4 total work sets
Rest Period – 1 minute between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
125 x 5 – Feeder set
145 x 15 – RPE 9-10
145 x 15 – RPE 9-10
145 x 15 – RPE 9-10
145 x 15 – RPE 9-10
8/ Abs | Sit ups
We’d like to see 3 sets of 14 if possible. If this is not possible, just do what you can. If this is too easy, then do 3 sets
of 15-20. 3 total work sets
Goal – Progress weekly on these by adding 1 rep per set.
Rest Period – 1 minute between work sets
RPE 8-10
This is an example of what it could look like:
Week 1 – 3 x 10 (30 total reps)
Week 2 – 3 x 11 (33 total reps)
Week 3 – 3 x 12 (36 total reps)
Week 4 – 3 x 13 (39 total reps)
Week 5 – 3 x 14 (42 total reps)
Week 6 – 3 x 15 (45 total reps)
Week 7 – We will rotate out exercis
100
Day 5 – Upper body push focus
Chest
4 exercises
11 sets
Shoulders
2 exercises
6 sets
Triceps
2 exercises
12 sets
8 exercises
29 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Chest | Machine press
Use your favorite chest pressing machine here. You will do
2 hard sets of 8 to start. On your last set do another 8, and
then drop the weight 25% and shoot for another 8 reps. See
the example below. Use 10 more lbs. on these this week.
3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
105 lbs. x 10 – Warm up
135 x 5 – Feeder set
165 x 8 – RPE 9
165 x 8 – RPE 9
165 x 8, then 125 for another 8 – RPE 12
2/ Chest | Max effort floor presses with straight legs
Today is a maximal strength bench day. There continues to
be a really heavy emphasis on shoulders and triceps here.
You are going to work up to a set of 3 here with perfect
form. You will then follow that up with 2 sets of 4 with 80%
of your 1 rep maximum done with a very slow and controlled tempo. This is 2 extra reps per set on the last two
sets. Lower with a 3 count. 3 total work sets
Rest Period – 2 minutes between work set
Work set % – 80% on last 2 sets
This is an example of what it could look like:
135 x 10 – Warm up
135 x 10 – Warm up
185 x 4 – Feeder set
255 x 3 – RPE 9
235 x 4 (slow tempo) - Assumes 235 is 80% of
your 1 rep max (Hold the first and last rep for a
two count)
235 x 4 (slow tempo) - Assumes 235 is 80% of
your 1 rep max (Hold the first and last rep for a
two count)
101
3/ Chest | Pec minor dips
Do 3 sets to failure. 3 total work sets
This is an example of what it could look like:
Rest Period – 2 minutes between work sets
Bodyweight x F – RPE 10
Bodyweight x F – RPE 10
Bodyweight x F – RPE 10
4/ Chest | Slight decline dumbbell press
Do a few low rep feeder sets until you get to your big set.
Do about 8 reps there. We’ll then do a 2nd all out set there
where you try to match the number, and then drop the
weight 30% and go to failure again. Go up 5 lbs. this week
on the work sets. 2 total work sets
This is an example of what it could look like:
45’s x 4
65’s x 4
90’s x 8 – RPE 9
90’s x 8. Drop to 65’s and get 6 more – RPE 12
Rest Period – 3 minutes between work sets
5/ Shoulders | Dumbbell medium side lateral partials/swings
Do 1 warm up set here before doing your medium heavy
sets. Do 3 hard sets of 35 reps here. This is 5 more reps than
last week, and you will feel every rep. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
20 lbs. x 10 – Warm up
30 lbs. x 35 – RPE 9
30 lbs. x 35 – RPE 9
30 lbs. x 35 – RPE 9
6/ Shoulders | Supine cable laterals
Do 3 sets of 17 here today. Squeeze out 2 more reps with
the same weight this week. Do these with a nice slow
tempo as well. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
25 lbs. x 17 – RPE 8-9
25 lbs. x 17 – RPE 8-9
25 lbs. x 17 – RPE 8-9
7/ Triceps | Seated rope extensions
If you do not have a bench to support your back you can do
these standing facing away from cable station. Do 6 sets of
12 here reaching failure. This is two extra sets.
6 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
102
8/ Triceps | Decline lying extensions
Do these lying on a slight decline. Do 6 sets of 8. This is
two extra sets. 6 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
85 x 8 – RPE 9
85 x 8 – RPE 9
85 x 8 – RPE 9
85 x 8 – RPE 9
85 x 8 – RPE 9
85 x 8 – RPE 9
103
DAYS 6 & 7
OFF - FAMILY DAY
104
BLOCK 2 OF 3
WEEK 6
PROGRESSIONS ARE IN BOLD
DO YOUR BEST TO HIT ALL THE NEW GOALS!
105
Week 6
Day 1 – Lower body focus
Day 4 – Lower body focus
Abs
1 exercise
3 sets
Abs
1 exercise
3 sets
Legs
3 exercises
12 sets (6 of these are
Legs
4 exercises
13 sets
Low back
1 exercise
3 sets
Speed pulls
1 exercise
15 sets (these are all
Calves
1 exercise
4 sets
Spinal erectors
1 exercise
3 sets
6 exercises
22 sets
Calves
1 exercise
4 sets
8 exercises
38 sets
dynamic speed sets)
dynamic speed sets)
Day 2 – Upper body push focus
Chest
2 exercises
8 sets (6 of these are
Shoulders
3 exercises
10 sets
Triceps
Day 5 – Upper body push focus
dynamic speed sets)
2 exercises
12 sets
7 exercises
30 sets
Chest
4 exercises
11 sets
Shoulders
2 exercises
6 sets
Triceps
2 exercises
14 sets
8 exercises
31 sets
Day 3 – Upper body pull focus
Back
3 exercises
10 sets
Rear delts
1 exercise
4 sets
Biceps
2 exercises
12 sets
6 exercises
26 sets
Days 6 & 7 - OFF - Family Days
106
Day 1 – Lower body focus
Abs
1 exercise
3 sets
Legs
3 exercises
12 sets (6 of these are
dynamic speed sets)
Low back
1 exercise
3 sets
Calves
1 exercise
4 sets
6 exercises
22 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Legs | Seated leg curls
You will do 3-4 warm up sets to start. You are adding a work
set this week. Last week it was 2 sets, this week it is 3. Start
with 2 sets of 12. For your last set, you will do the same
weight, but make it a cluster set. So, it will be 10 reps, rest
20 seconds and do as many as you can, then rest 20 seconds and do as many as you can again. 3 total work sets
Rest Period – 2 minutes between sets
This is an example of what it could look like:
50 x 15 – Warm up set
70 x 12 – Warm up set
90 x 6 – Feeder set
120 x 12 – RPE 9
120 x 12 – RPE 9
120x 10, rest 20 seconds and then go very close
to failure, rest 20 seconds and then go right up
to failure – RPE 11
2/ Legs | Dynamic squats
You will increase the percentage of your 1 rep max by 5%
more this week. This means using slightly heavier weight.
Make sure to keep the rest periods at 120 sec. Do 6 sets of 5
here. 6 total work sets
For work sets use 75% of your 1 rep maximum squat.
Rest Period – 120 seconds between work sets
This is an example of what it could look like:
135 x 10 – Warm up
185 x 8 – Warm up
225 x 4 – Feeder set
305 for 6 x 5 - This assumes 305 is 75% of
your 1 rep max.
Work set % – 75%
107
3/ Legs | Leg press
Do a few warm up sets then 3 tough sets of 12 here with a 3
second decent on all reps. This is one more work set than
you did last week. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
2 plates per side x 6 – Feeder set
3 plates per side x 6 – Feeder set
4 plates per side x 12 – RPE 8
4 plates per side x 12 – RPE 8
4 plates per side x 12 – RPE 8
4/ Low back | Dumbbell hyperextensions
Increase the weight of the dumbbell here by 5 lbs. over
what you did last week. Do 3 sets of 15. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
Bodyweight x 10 – Warm up
60 lb. dumbbell x 15 – RPE 8
60 lb. dumbbell x 15 – RPE 8
60 lb. dumbbell x 15 – RPE 8
5/ Abs | Decline leg raise
We would like to see 3 sets of 15 if possible. If this is not
possible, just do what you can. If this is too easy, then do 3
sets of 15-20. 3 total work sets
Goal – Progress weekly on these by adding 1 rep per set.
Rest Period – 1 minute between work sets
RPE 8-10
This is an example of what it could look like:
Week 1 – 3 x 10 (30 total reps)
Week 2 – 3 x 11 (33 total reps)
Week 3 – 3 x 12 (36 total reps)
Week 4 – 3 x 13 (39 total reps)
Week 5 – 3 x 14 (42 total reps)
Week 6 – 3 x 15 (45 total reps)
Week 7 – We will rotate out this exercise
6/ Calves | Standing calf raises
Do 4 heavy sets of 8 here. This is one more set than you
did last week. On each set add in 10 slow partials out of
the bottom. Work the stretch hard at the bottom. 4 total
work sets
Reminder - In between ALL sets of calves, you will be doing
tibialis anterior work. Do sets of 25.
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
125 x 5 – Feeder set
185 x 8 then 10 partials – RPE 11
185 x 8 then 10 partials – RPE 11
185 x 8 then 10 partials – RPE 11
185 x 8 then 10 partials – RPE 11
108
Day 2 – Upper body push focus
Chest
2 exercises
8 sets (6 of these are
dynamic speed sets)
Shoulders
3 exercises
10 sets
Triceps
2 exercise
12 sets
7 exercises
30 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Chest | Dynamic benches
You will increase the percentage of your 1 rep max by 5%
this week. This means using slightly heavier weight. Make
sure to keep the rest periods at 120 sec. Do 6 sets of 5 here.
The first 2 sets are with a grip one finger away from the
smooth part of the bar. The next 2 sets are where your pinky will be on the ring. The last 2 sets your forefinger will be
on the ring. Do 6 sets of 5 here. 6 total work sets
This is an example of what it could look like:
135 x 10 – Warm up
135 x 10 – Warm up
185 x 4 – Feeder set
235 for 6 x 5 - This assumes 235 is 75% of
your 1 rep max.
For work sets use 75% of max weight.
Rest Period – 120 seconds between work sets
Work set % – 75%
2/ Chest | Slight decline dumbbell press
Do a few warm ups, then low rep feeder sets until you get
to your big set. Use 5 lbs. more than you used last week
here. Do about 8 reps there. We’ll then do a 2nd all out set
there where you try to match the number, and then drop the
weight 30% and go to failure. 2 total work sets
This is an example of what it could look like:
45’s x 15 – Warm up
65’s x 4 – Feeder set
95’s x 8 – RPE 9
95’s x 8. Drop to 70’s and go to failure – RPE 12
Rest Period – 3 minutes between work sets
109
3/ Shoulders | High incline Smith press
We want a tough set of 8 then 5. We are adding a rep to
your sets of 3 from last week. On your last 2 sets you will
now do 4 reps with the same weight used last week. On all
4 work sets keep a slow and controlled tempo.
4 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
95 x 3 – Feeder set
205 x 4 – Feeder set
135 x 8 (slow tempo) – RPE 8 (Hold the first
and last rep for a two count)
155 x 5 (slow tempo) – RPE 9 (Hold the first
and last rep for a two count)
175 x 4 (slow tempo) – RPE 9 (Hold the first
and last rep for a two count)
175 x 4 (slow tempo) – RPE 9 (Hold the first
and last rep for a two count)
4/ Shoulders | Dumbbell side laterals
These are just standard dumbbell side laterals. Do 2 sets
of 14 with what you did for 12 last week, and then on your
last set do a massive drop set. Do 14, drop the weight and
shoot for another 12, then drop the weight and shoot for
another 12. 3 total work sets
This is an example of what it could look like:
30’s x 14 – RPE 9
30’s x 14 – RPE 9
30’s x 14, then drop to 20’s and do 12, then
drop to 10’s and do 12 – RPE 12
Rest Period – 2 minutes between work sets
5/ Shoulders | Overhead plate raises
Raise the plate up to directly over your head. Do 3 sets of
13 here. You are doing 1 more rep here this week with the
same weight on each set. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
25 lb. plate x 13 – RPE 9
25 lb. plate x 13 – RPE 9
25 lb. plate x 13 – RPE 9
6/ Triceps | Single arm triceps extensions
This is a great cable exercise for triceps. Add 2 work sets
this week. Do 6 sets of 20 here. 6 total work sets
Rest Period – 2 minutes between work sets
55 lbs. x 20 – RPE 9
55 lbs. x 20 – RPE 9
55 lbs. x 20 – RPE 9
55 lbs. x 20 – RPE 9
55 lbs. x 20 – RPE 9
55 lbs. x 20 – RPE 9
110
7/ Triceps | Tricep pushdowns with dual handles
Use two attachments. We prefer something with a spongy
grip. Drive the weight straight down and flex your triceps
hard. Add 2 work sets this week. Do 6 hard sets of 10.
6 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
150 lbs. x 10 – RPE 9
150 lbs. x 10 – RPE 9
150 lbs. x 10 – RPE 9
150 lbs. x 10 – RPE 9
150 lbs. x 10 – RPE 9
150 lbs. x 10 – RPE 9
111
Day 3 – Upper body pull focus
Back
3 exercises
10 sets
Rear delts
1 exercise
4 sets
Biceps
2 exercises
12 sets
6 exercises
26 sets
1/ Back | Chest supported row
Do 3 sets of 12 here using the same weight that you used
for 10 last week. Use a full range of motion really stretching out in the lengthened position. Even with a neutral grip
you will feel your rhomboids stretching. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
50 lbs. x 15 – Warm up
50 lbs. x 10 – Warm up
90 lbs. x 4 – Feeder set
140 lbs. x 12 – RPE 9
140 lbs. x 12 – RPE 9
140 lbs. x 12 – RPE 9
2/ Back | Meadows row
Do two low rep feeder sets to get you to your working
weight. Start with two hard sets of 10 using 10 lbs more
than last week. Next up is your money set. Do around 10,
where 10 is failure. If you do 9 or 11, that’s ok, we just need
that last rep to be failure with good form. If you get 12 or
more, you didn’t go heavy enough. After you do your 10,
drop the weight 25-30% and grind out as many more reps
as you can. Treat your arms as simple attachments, do not
pull with your biceps. 3 total work sets
This is an example of what it could look like:
50 x 5 – Feeder set
75 x 5 – Feeder set
120 x 10 – RPE 10
120 x 10 – RPE 10
120 x 10, then 95 x 10 – RPE 12
Rest Period – 3 minutes between work sets
3/ Back | Stretch pulldowns
Add a set from last week and do 4 sets of 10 here
using the same weight you used last week. You can
pick either version. Whichever version you pick, stick
with it throughout the block. 4 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
170 lbs. x 10 – RPE 9
170 lbs. x 10 – RPE 9
170 lbs. x 10 – RPE 9
170 lbs. x 10 – RPE 9
112
4/ Rear delts | Machine rear delt flyes
Do 4 sets of 20 here using the weight you used last week.
This is an extra set this week. 4 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
115 lbs. x 20 – RPE 9
115 lbs. x 20 – RPE 9
115 lbs. x 20 – RPE 9
115 lbs. x 20 – RPE 9
5/ Biceps | Standing hammer dumbbell curls
You are going to do 1 warm up set first. You are adding one
more work sets this week. Do 6 sets of 12 here. 6 total
work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
20 lbs. x 15 – Warm up
30 lbs. x 12 – RPE 12
30 lbs. x 12 – RPE 12
30 lbs. x 12 – RPE 12
30 lbs. x 12 – RPE 12
30 lbs. x 12 – RPE 12
30 lbs. x 12 – RPE 12
6/ Biceps | Concentration preacher curls
You are adding one work sets this week. Do 6 working
sets close to failure shooting for about 10 reps. Use slow
and controlled form. 6 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
30’s x 10 – RPE 9
30’s x 10 – RPE 9
30’s x 10 – RPE 9
30’s x 10 – RPE 9
30’s x 10 – RPE 9
30’s x 10 – RPE 9
113
Day 4 – Lower body focus
Abs
1 exercise
3 sets
Legs
4 exercises
13 sets
Speed pulls
1 exercise
Spinal erectors
1 exercise
3 sets
Calves
1 exercise
4 sets
8 exercises
38 sets
15 sets (these are all
dynamic speed sets)
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Legs | Lying leg curls
Do 3-4 warm up sets and then do 4 hard sets of 10 reps.
You are adding 2 reps with the same weight you did last
week for 8. 4 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
50 x 15 – Warm up
70 x 12 – Warm up
90 x 6 – Feeder set
130 x 10 – RPE 9
130 x 10 – RPE 9
130 x 10 – RPE 9
130 x 10 – RPE 9
2/ Legs | Max effort front squats
Do 3 sets of 5 increasing weight as you go. See the example
below though for the progression. You are starting at what
you did in your 2nd set last week again (3rd set during
week 4), then going higher on your next two sets. We will
use the 2 seconds holds here as well. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
135 x 10 – Warm up
185 x 8 – Warm up
225 x 3 – Feeder set
275 x 5 – RPE 7 (Hold the first and last rep for a
two count at the top)
285 x 5 – RPE 8 (Hold the first and last rep for a
two count at the top)
295 x 5 – RPE 9 (Hold the first and last rep for a
two count at the top)
114
3/ Modified speed pulls (trap bar)
You are going to be using 65% of your 1 rep maximum
deadlift this week as opposed to the 60% you used last
week. 15 total work sets
For work sets use 65% of your 1 rep maximum deadlift
Rest Period – 10 seconds between work sets
This is an example of what it could look like:
135 x 3 – Warm up
185 x 3 – Warm up
225 x 3 – Feeder set
295 for 15 x 1 - This assumes 295 is 65% of
your 1 rep max.
Work set % – 65%
4/ Spinal erectors | Zercher carry
On each set, make sure you take 28 total steps. This is an
extra 2 steps with each leg this week. Do 3 sets.
3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
135 lbs. (barbell) x 28 steps – RPE 7
135 lbs. (barbell) x 28 steps – RPE 7
135 lbs. (barbell) x 28 steps – RPE 7
Or
110 lb. dumbbell x 24 steps – RPE 7
110 lb. dumbbell x 24 steps – RPE 7
110 lb. dumbbell x 24 steps – RPE 7
5/ Legs | Leg extensions
Do a couple feeder sets to find the right weight and then
do 3 sets of 10 here. On the last set add on an additional
20 partials out of the bottom. This is 5 more partials this
week. This will involve even more pain. Work through it.
3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
135 x 5 – Feeder set
155 x 3 – Feeder set
185 x 10 – RPE 9
185 x 10 – RPE 9
185 x 10, then 20 partials – RPE 12
6/ Legs | Dumbbell stiff legged deadlifts
Do these nice and slow with a small amount of extra
weight. Do 3 slow sets of 6. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
135 x 3 – Feeder set
205 x 6 – RPE 8
205 x 6 – RPE 8
205 x 6 – RPE 8
115
7/ Calves | Seated calf raises
Do 4 sets of 15 here. Use 10 more lbs. this week. Work the
stretch hard at the bottom. Don’t forget to do your tibialis
work in between sets. 4 total work sets
Rest Period – 1 minute between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
125 x 5 – Feeder set
155 x 15 – RPE 9-10
155 x 15 – RPE 9-10
155 x 15 – RPE 9-10
155 x 15 – RPE 9-10
8/ Abs | Sit ups
We’d like to see 3 sets of 15 if possible. If this is not possible, just do what you can. If this is too easy, then do 3 sets
of 15-20. 3 total work sets
Goal – Progress weekly on these by adding 1 rep per set.
Rest Period – 1 minute between work sets
RPE 8-10
This is an example of what it could look like:
Week 1 – 3 x 10 (30 total reps)
Week 2 – 3 x 11 (33 total reps)
Week 3 – 3 x 12 (36 total reps)
Week 4 – 3 x 13 (39 total reps)
Week 5 – 3 x 14 (42 total reps)
Week 6 – 3 x 15 (45 total reps)
Week 7 – We will rotate out exercis
116
Day 5 – Upper body push focus
Chest
4 exercises
11 sets
Shoulders
2 exercises
6 sets
Triceps
2 exercises
14 sets
8 exercises
31 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Chest | Machine press
Use your favorite chest pressing machine here. You will do
2 hard sets of 8 to start. On your last set do another 8, and
then drop the weight 25% and shoot for another 8 reps. See
the example below. Use 10 more lbs. on these this week.
3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
105 lbs. x 10 – Warm up
135 x 5 – Feeder set
175 x 8 – RPE 9
175 x 8 – RPE 9
175 x 8, then 135 for another 8 – RPE 12
2/ Chest | Max effort floor presses with straight legs
Today is a maximal strength bench day. There continues to
be a really heavy emphasis on shoulders and triceps here.
You are going to work up to a set of 3 here with perfect
form. You will then follow that up with 2 sets of 6 with 80%
of your 1 rep maximum on the incline done with a very slow
and controlled tempo. This is 2 extra reps per set on the
last two sets. Lower with a 3 count. 3 total work sets
Rest Period – 2 minutes between work set
Work set % – 80% on last 2 sets
This is an example of what it could look like:
135 x 10 – Warm up
135 x 10 – Warm up
185 x 4 – Feeder set
255 x 3 – RPE 9
235 x 6 (slow tempo) - Assumes 235 is 80% of
your 1 rep max (Hold the first and last rep for a
two count)
235 x 6 (slow tempo) - Assumes 235 is 80% of
your 1 rep max (Hold the first and last rep for a
two count)
117
3/ Chest | Pec minor dips
Do 3 sets to failure. 3 total work sets
This is an example of what it could look like:
Rest Period – 2 minutes between work sets
Bodyweight x F – RPE 10
Bodyweight x F – RPE 10
Bodyweight x F – RPE 10
4/ Chest | Slight decline dumbbell press
Do a few low rep feeder sets until you get to your big set.
Do about 8 reps there. We’ll then do a 2nd all out set there
where you try to match the number, and then drop the
weight 30% and go to failure again. Go up 5 lbs. this week
on the work sets. 2 total work sets
This is an example of what it could look like:
45’s x 4
65’s x 4
95’s x 8 – RPE 9
95’s x 8. Drop to 70’s and get 6 more – RPE 12
Rest Period – 3 minutes between work sets
5/ Shoulders | Dumbbell medium side lateral partials/swings
Do 1 warm up set here before doing your medium heavy
sets. Do 3 hard sets of 35 reps here. No progression on
this one, as the 35’s will produce maximum pain. 3 total
work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
20 lbs. x 10 – Warm up
35 lbs. x 35 – RPE 9
35 lbs. x 35 – RPE 9
35 lbs. x 35 – RPE 9
6/ Shoulders | Supine cable laterals
Do 3 sets of 19 here today. Squeeze out 2 more reps with
the same weight this week. Do these with a nice slow
tempo as well. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
25 lbs. x 19 – RPE 8-9
25 lbs. x 19 – RPE 8-9
25 lbs. x 19 – RPE 8-9
7/ Triceps | Seated rope extensions
If you do not have a bench to support your back you can do
these standing facing away from the cable station. Do 8
sets of 12 here reaching failure. This is two extra sets.
8 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
118
8/ Triceps | Decline lying extensions
Do these lying on a slight decline. Do 6 sets of 8. No progression here, as your arms will be destroyed. 6 total
work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
85 x 8 – RPE 9
85 x 8 – RPE 9
85 x 8 – RPE 9
85 x 8 – RPE 9
85 x 8 – RPE 9
85 x 8 – RPE 9
119
DAYS 6 & 7
OFF - FAMILY DAY
120
BLOCK 3 OF 3
WEEK 7
121
Week 7
Day 1 – Lower body focus
Day 4 – Lower body focus
Abs
1 exercise
3 sets
Abs
1 exercise
3 sets
Legs
3 exercises
15 sets (9 of these are
Legs
4 exercises
13 sets
Low back
1 exercise
3 sets
Speed pulls
1 exercise
10 sets (these are all
Calves
1 exercise
3 sets
Spinal erectors
1 exercise
3 sets
6 exercises
24 sets
Calves
1 exercise
4 sets
8 exercises
33 sets
dynamic speed sets)
dynamic speed sets)
Day 2 – Upper body push focus
Chest
2 exercises
11 sets (9 of these are
Shoulders
3 exercises
10 sets
Triceps
Day 5 – Upper body push focus
dynamic speed sets)
2 exercises
8 sets
7 exercises
29 sets
Chest
4 exercises
11 sets
Shoulders
2 exercises
6 sets
Triceps
2 exercises
8 sets
8 exercises
25 sets
Day 3 – Upper body pull focus
Back
3 exercises
9 sets
Rear delts
1 exercise
3 sets
Biceps
2 exercises
6 sets
6 exercises
18 sets
Days 6 & 7 - OFF - Family Days
122
Day 1 – Lower body focus
Abs
1 exercise
3 sets
Legs
3 exercises
15 sets (9 of these are
dynamic speed sets)
Low back
1 exercise
3 sets
Calves
1 exercise
4 sets
6 exercises
24 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Legs | Seated leg curls
During this phase we are going to continue to go hard on
leg curls. It will consist of straight sets. Do 3 tough sets of 8
here. Lower the weight with a 3 count. 3 total work sets
Rest Period – 2 minutes between sets
This is an example of what it could look like:
50 x 15 – Warm up set
70 x 12 – Warm up set
90 x 6 – Feeder set
130 x 8 – RPE 9
130 x 8 – RPE 9
130 x 8 – RPE 9
2/ Legs | Dynamic squats
You are going to be squatting to a box this week. Squat to
parallel depth. Use 80% of your 1 rep max squat and do 9
sets of 3. This will get very hard as you go. Push hard and
explode up. 9 total work sets
For work sets use 80% of your 1 rep maximum squat.
Rest Period – 2 minutes between sets
Work set % – 80%
This is an example of what it could look like:
135 x 10 – Warm up
185 x 8 – Warm up
225 x 4 – Feeder set
285 x 3 – Feeder
305 for 9 x 3 - This assumes 350 is 80% of
your 1 rep max.
123
3/ Legs | Split squats
I prefer to do these in a Smith machine with a slow tempo. Also, elevate your lead leg with a plate or aerobic step
bench. Do 3 sets of 8 here. 3 total work sets
This is an example of what it could look like:
No weight x 10 – Warm up set
10 lbs. per side x 6 – Feeder set
20 lbs. per side x 8 – RPE 9
20 lbs. per side x 8 – RPE 9
20 lbs. per side x 8 – RPE 9
Rest Period – 2 minutes between work sets
(113) Exercise Index - Split Squats
4/ Low back | Banded good mornings
Go to about 5 minutes into the video below to see the proper form for these. Most people use an orange light band on
these or if you are stronger a grey average band. Do 3 sets
of 15. 3 total work sets
This is an example of what it could look like:
Bodyweight x 10 – Warm up
Orange light band x 15 – RPE 7
Orange light band x 15 – RPE 7
Orange light band x 15 – RPE 7
Rest Period – 2 minutes between work sets
(113) Top 3 Good Morning Exercises | How To Perform Them
5/ Abs | Ab crunches
These are simple ab crunches. Do 3 sets to failure.
3 total work sets
Goal – Progress weekly on these by adding 1 rep per set.
Rest Period – 1 minute between work sets
This is an example of what it could look like:
Bodyweight x Failure – RPE 10
Bodyweight x Failure – RPE 10
Bodyweight x Failure – RPE 10
6/ Calves | Standing calf raises
Do 3 heavy sets of 8 here. On each set add in 10 slow partials out of the bottom. Work the stretch hard at the bottom. 3 total work sets
Reminder - In between ALL sets of calves, you will be doing
tibialis anterior work. Do sets of 25.
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
125 x 5 – Feeder set
175 x 8 then 10 partials – RPE 11
175 x 8 then 10 partials – RPE 11
175 x 8 then 10 partials – RPE 11
124
Day 2 – Upper body push focus
Chest
2 exercises
11 sets (9 of these are
dynamic speed sets)
Shoulders
3 exercises
10 sets
Triceps
2 exercise
8 sets
7 exercises
29 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Chest | Dynamic benches
Use 80% of your 1 rep max bench and do 9 sets of 3. Continue to do what we have been doing with your grip. The
first 3 sets are with a grip one finger away from the smooth
part of the bar. The next 3 sets are where your pinky will
be on the ring. The last 3 sets your forefinger will be on the
ring. Do 9 sets of 3 here. 9 total work sets
For work sets use 80% of max weight.
This is an example of what it could look like:
135 x 10 – Warm up
135 x 10 – Warm up
185 x 4 – Feeder set
225 x 4 – Feeder set
280 for 9 x 3 - This assumes 280 is 80% of
your 1 rep max.
Rest Period – 2 minutesbetween work sets
Work set % – 80%
2/ Chest | Flat dumbbell press
Do a few warm ups, then low rep feeder sets until you get
to your big set. Do about 8 reps there. We’ll then do a 2nd all
out set there where you try to match the number, and then
drop the weight 30% and go to failure. 2 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
45’s x 15 – Warm up
65’s x 4 – Feeder set
85’s x 8 – RPE 9
85’s x 8. Drop to 60’s and go to failure – RPE 12
125
3/ Shoulders | High incline Smith press
We want a tough set of 8 then 5. Also, we are adding a
heavy set of 2 here during this phase. On all 4 work sets
keep a slow and controlled tempo. This allows you to go
heavy and use lower reps, without getting injured. Lastly,
before your first rep, and after you complete the last rep do
your 2 second hold. 4 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
95 x 3 – Feeder set
205 x 4 – Feeder set
135 x 8 (slow tempo) – RPE 8 (Hold the first
and last rep for a two count)
155 x 5 (slow tempo) – RPE 9 (Hold the first
and last rep for a two count)
175 x 3 (slow tempo) – RPE 9 (Hold the first
and last rep for a two count)
185 x 2 (slow tempo) – RPE 9 (Hold the first
and last rep for a two count)
4/ Shoulders | Cable side laterals
These are the cable version of standard dumbbell side laterals. Do 3 sets of 20 here. This is going to burn.
3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
25 lbs. x 20 – RPE 9
25 lbs. x 20 – RPE 9
25 lbs. x 20 – RPE 9
5/ Shoulders | Incline front delt raise
Make sure you check out the form below in the video. Do 3
sets of 15 here. 3 total work sets
Rest Period – 2 minutes between work sets
(113) Exercise Index - Incline Front Delt Raise
This is an example of what it could look like:
20 lbs. x 15 – RPE 8
20 lbs. x 15 – RPE 8
20 lbs. x 15 – RPE 8
6/ Triceps | Pronated kickbacks
Watch how my palms are facing up when I contract on
these. This grip really forces the medial head of your triceps to work hard. Do 4 sets of 15 here. 4 total work sets
Rest Period – 2 minutes between work sets
20 lbs. x 15 – RPE 8
20 lbs. x 15 – RPE 8
20 lbs. x 15 – RPE 8
20 lbs. x 15 – RPE 8
(113) Tricep Kickbacks with Pronated Grip
126
7/ Triceps | JM press
The pronated kickbacks were a perfect lead for these. You
will continue to smash the medial head of your triceps
here. See the video below at about the 1:20 mark. Do a couple sets to get the feel of these and to ensure the elbows
are warmed up. Do 4 hard sets of 8 here. 4 total work sets
Rest Period – 2 minutes between work sets
3 Most Underrated Triceps Exercises (DO THEM NOW)
This is an example of what it could look like:
Bar only x 8 – Warm up
Bar only x 6 – Warm up
75 lbs. x 8 – RPE 9
75 lbs. x 8 – RPE 9
75 lbs. x 8 – RPE 9
75 lbs. x 8 – RPE 9
127
Day 3 – Upper body pull focus
Back
3 exercises
9 sets
Rear delts
1 exercise
3 sets
Biceps
2 exercises
6 sets
6 exercises
18 sets
1/ Back | Dumbbell row
On these take note of how I have my feet on floor, and not
kneeling on a bench. You do not have to straddle the bench
like I am in the video, you can just back up and lean on it. Do
3 sets of 8 here. Use a full range of motion really stretching
out in the lengthened position. 3 total work sets
Rest Period – 3 minutes between work sets
No Low Back Pain Dumbbell Row - Exercise Index
This is an example of what it could look like:
30 lbs. x 15 – Warm up
50 lbs. x 10 – Warm up
70 lbs. x 4 – Feeder set
90 lbs. x 8 – RPE 9
90 lbs. x 8 – RPE 9
90 lbs. x 8 – RPE 9
2/ Back | Incline row
You can use dumbbells or kettlebells on these. Use the pronated (overhead) grip to target more rhomboids and lower
traps. Do two low rep feeder sets to get you to your working weight. Do two hard sets of 10 to start. Next up is your
money set. Do around 10, where 10 is failure. After you do
your 10, drop the weight 30% and grind out as many more
reps as you can. Treat your arms as simple attachments, do
not pull with your biceps. 3 total work sets
This is an example of what it could look like:
30 x 5 – Feeder set
45 x 5 – Feeder set
60 x 10 – RPE 10
60 x 10 – RPE 10
60 x 10, then 40 x 10 – RPE 12
Rest Period – 3 minutes between work sets
Exercise Index | Incline Dumbbell Rows
3/ Back | Dumbbell pullover
Do 3 sets of 10 here. I would prefer you do these banded as shown in the video below. 3 total work sets
Rest Period – 2 minutes between work sets
Exercise Index - Banded Dumbbell Pullovers
This is an example of what it could look like:
50 lbs. + Long red Pro mini band x 10 – RPE 9
50 lbs. + Long red Pro mini band x 10 – RPE 9
50 lbs. + Long red Pro mini band x 10 – RPE 9
128
4/ Rear delts | Machine rear delt flyes
Do 3 sets of 15 here. After each set add on 10 partials out of
the stretch position. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
115 lbs. x 15, then 10 partials – RPE 12
115 lbs. x 15, then 10 partials – RPE 12
115 lbs. x 15, then 10 partials – RPE 12
5/ Biceps | One arm cable curl
You are going to do 1 warm up set first. Do 3 sets of 10.
3 total work sets
Rest Period – 1 minute between work sets
Exercise Index - One Arm Cable Curl
This is an example of what it could look like:
20 lbs. x 8 – Warm up
30 lbs. x 10 – RPE 9
30 lbs. x 10 – RPE 9
30 lbs. x 10 – RPE 9
6/ Biceps | Pinwheel curls
Do 2 working sets close to failure shooting for about 10
reps. Do a 3rd set where you add in one drop. Use slow and
controlled form. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
30’s x 10 – RPE 9
30’s x 10 – RPE 9
30’s x 10, then drop to 15’s and do 10 – RPE 12
Pinwheel curls
129
Day 4 – Lower body focus
Abs
1 exercise
3 sets
Legs
4 exercises
13 sets
Speed pulls
1 exercise
Spinal erectors
1 exercise
3 sets
Calves
1 exercise
4 sets
8 exercises
33 sets
10 sets (these are all
dynamic speed sets)
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Legs | Lying leg curls
Do 3-4 warm up sets and then do 4 hard sets of 8 reps. Try
to lower the weight with a 3 count on all reps.
4 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
50 x 15 – Warm up set
70 x 12 – Warm up set
90 x 6 – Feeder set
130 x 8 – RPE 9
130 x 8 – RPE 9
130 x 8 – RPE 9
130 x 8 – RPE 9
2/ Legs | Max effort front squats
Use a slightly closer stance on these this week. Work up to a
heavy triple for your first set. Drop the weight 15% and do 2
sets of 5 for your next two sets. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
135 x 10 – Warm up
185 x 8 – Warm up
225 x 3 – Feeder set
335 x 3 – RPE 9 (Hold the first and last rep for a
two count)
285 x 5 – RPE 8 (Hold the first and last rep for a
two count)
285 x 5 – RPE 8 (Hold the first and last rep for a
two count)
130
3/ Speed pulls
Go back to your regular barbell speed pulls this week. You
are going to be using 50% of your 1 rep maximum deadlift to
do 5 singles. Then you are going to use 55% of your 1 rep max
for 5 more singles. 10 total work sets
For 5 sets use 50% of your 1 rep maximum deadlift for 5 singles
For 5 sets use 55% of your 1 rep maximum deadlift for 5 singles
Rest Period – 1 minute between work sets
This is an example of what it could look like:
135 x 3 – Feeder set
185 x 3 – Feeder set
225 x 3 – Feeder set
270 for 5 x 1 - This assumes 270 is 50% of
your 1 rep max
280 for 5 x 1 – This assumes 280 is 55% of
your 1 rep max
Work set % – 50%, 55%
4/ Spinal erectors | Farmers walk
Hold heavy dumbbells by your side and walk 50 yards. Keep
your chest up and your back straight. Use wrist wraps to
help you hold on to the dumbbells if your grip fails. Do 3
sets.3 total work sets
This is an example of what it could look like:
120 lb. dumbbell x 50 yards – RPE 8
120 lb. dumbbell x 50 yards – RPE 8
120 lb. dumbbell x 50 yards – RPE 8
Rest Period – 2 minutes between work sets
5/ Legs | Leg extensions
Do a couple feeder sets to find the right weight and then do
3 sets of 25 here. Get ready for fire. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
85 x 5 – Feeder set
105 x 5 – Feeder set
135 x 25 – RPE 9
135 x 25 – RPE 9
135 x 25 – RPE 9
6/ Legs | Dumbbell stiff legged deadlifts
Do these nice and slow. Do 3 slow sets of 6. 3 total work sets
This is an example of what it could look like:
Rest Period – 2 minutes between work sets
135 x 3 – Feeder set
195 x 6 – RPE 8
195 x 6 – RPE 8
195 x 6 – RPE 8
131
7/ Calves | Seated calf raises
Do 4 sets of 15 here. Work the stretch hard at the bottom.
Don’t forget to do your tibialis work in between sets.
4 total work sets
Rest Period – 1 minute between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
125 x 5 – Feeder set
125 x 15 – RPE 9-10
125 x 15 – RPE 9-10
125 x 15 – RPE 9-10
125 x 15 – RPE 9-10
8/ Abs | V ups
Do 3 sets of 10-15. 3 total work sets
This is an example of what it could look like:
Rest Period – 1 minute between work sets
Bodyweight x 10 – RPE 7
Bodyweight x 10 – RPE 7
Bodyweight x 10 – RPE 7
RPE 7-10
132
Day 5 – Upper body push focus
Chest
4 exercises
11 sets
Shoulders
2 exercises
6 sets
Triceps
2 exercises
14 sets
8 exercises
31 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Chest | Machine press
Use your favorite chest pressing machine here as you did in
block 2. You will do 3 hard sets of 10. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
105 lbs. x 10 – Warm up
135 x 5 – Feeder set
155 x 10 – RPE 9
155 x 10 – RPE 9
155 x 10 – RPE 9
2/ Chest | Max effort close grip incline barbell press
Work up to a heavy triple for your first set. Drop the weight
15% and do 2 sets of 5 for your next two sets.
3 total work sets
Rest Period – 2 minutes between work set
This is an example of what it could look like:
135 x 10 – Warm up
135 x 10 – Warm up
185 x 4 – Feeder set
255 x 3 – RPE 9
215 x 5 (slow tempo) - RPE 8
215 x 5 (slow tempo) - RPE 8
133
3/ Chest | Dips
Do 3 sets to failure. 3 total work sets
This is an example of what it could look like:
Rest Period – 2 minutes between work sets
Bodyweight x F – RPE 10
Bodyweight x F – RPE 10
Bodyweight x F – RPE 10
4/ Chest | Machine flyes
Do a few low rep feeder sets until you get to your big set.
Do about 8 reps there. We’ll then do a 2nd all out set there
where you try to match the number, and then drop the
weight 30% and go to failure again. 2 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
85 lbs. x 4 – Feeder set
105 lbs. x 4 – Feeder set
135 lbs. x 8 – RPE 10
135 lbs. x 8. Drop to 105 lbs. and get 6 more –
RPE 12
5/ Shoulders | Dumbbell side laterals
Do 1 warm up set here before doing your medium heavy
sets. Do 3 hard sets of 15 reps here. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
20 lbs. x 10 – Warm up
30 lbs. x 15 – RPE 9
30 lbs. x 15 – RPE 9
30 lbs. x 15 – RPE 9
6/ Shoulders | Dumbbell Y raises
Raise the dumbbells to 10 and 2 o’clock. Do 3 sets of 12
here. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
20’s x 12 – RPE 9
20’s x 12 – RPE 9
20’s x 12 – RPE 9
7/ Triceps | Seated rope extensions
Let’s keep these going this block. If you do not have a bench
to support your back as shown in the video, you can do
these standing facing away from cable station. Do 4 sets of
12 here reaching failure. 4 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
(102) Seated overhead rope extensions
134
8/ Triceps | Incline lying extensions
Do 4 sets of 10. 4 total work sets
This is an example of what it could look like:
Rest Period – 2 minutes between work sets
85 x 10 – RPE 9
85 x 10 – RPE 9
85 x 10 – RPE 9
85 x 10 – RPE 9
135
DAYS 6 & 7
OFF - FAMILY DAY
136
BLOCK 3 OF 3
WEEK 8
137
Week 8
Day 1 – Lower body focus
Day 4 – Lower body focus
Abs
1 exercise
3 sets
Abs
1 exercise
3 sets
Legs
3 exercises
17 sets (9 of these are
Legs
4 exercises
12 sets
Low back
1 exercise
2 sets
Speed pulls
1 exercise
10 sets (these are all
Calves
1 exercise
4 sets
Spinal erectors
1 exercise
3 sets
6 exercises
26 sets
Calves
1 exercise
4 sets
8 exercises
32 sets
dynamic speed sets)
dynamic speed sets)
Day 2 – Upper body push focus
Chest
2 exercises
11 sets (9 of these are
Shoulders
3 exercises
11 sets
Triceps
Day 5 – Upper body push focus
dynamic speed sets)
2 exercises
8 sets
7 exercises
30 sets
Chest
4 exercises
12 sets
Shoulders
2 exercises
8 sets
Triceps
2 exercises
10 sets
8 exercises
30 sets
Day 3 – Upper body pull focus
Back
3 exercises
11 sets
Rear delts
1 exercise
3 sets
Biceps
2 exercises
8 sets
6 exercises
22 sets
Days 6 & 7 - OFF - Family Days
138
Day 1 – Lower body focus
Abs
1 exercise
3 sets
Legs
3 exercises
17 sets (9 of these are
dynamic speed sets)
Low back
1 exercise
2 sets
Calves
1 exercise
4 sets
6 exercises
26 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Legs | Seated leg curls
We are adding an extra set this week as our progression.
Do 4 tough sets of 8 here. Lower the weight with a 3 count.
4 total work sets
Rest Period – 2 minutes between sets
This is an example of what it could look like:
50 x 15 – Warm up set
70 x 12 – Warm up set
90 x 6 – Feeder set
130 x 8 – RPE 9
130 x 8 – RPE 9
130 x 8 – RPE 9
130 x 8 – RPE 9
2/ Legs | Dynamic squats
You are going to be squatting to a box again this week. Squat
to parallel depth. This week we drop down to 55% for your 9
sets of three. Do not go heavier than this. This is done specifically to prepare you for next week. 9 total work sets
For work sets use 55% of your 1 rep maximum squat.
Rest Period – 1 minute between sets
This is an example of what it could look like:
135 x 10 – Warm up
185 x 8 – Warm up
225 x 4 – Feeder set
275 for 9 x 3 - This assumes 275 is 55% of
your 1 rep max.
Work set % – 55%
139
3/ Legs | Split squats
We add an extra set here this week for your progression.
Do 4 sets of 8 here. 4 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
No weight x 10 – Warm up set
10 lbs. per side x 6 – Feeder set
20 lbs. per side x 8 – RPE 9
20 lbs. per side x 8 – RPE 9
20 lbs. per side x 8 – RPE 9
20 lbs. per side x 8 – RPE 9
4/ Low back | Banded good mornings
Reduce your sets by one set this week. You will see why later this week. Do 2 sets of 15. 2 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
Bodyweight x 10 – Warm up
Orange light band x 15 – RPE 7
Orange light band x 15 – RPE 7
5/ Abs | Ab crunches
Do 3 sets to failure. 3 total work sets
This is an example of what it could look like:
Goal – Progress weekly on these by adding 1 rep per set.
Bodyweight x Failure – RPE 10
Bodyweight x Failure – RPE 10
Bodyweight x Failure – RPE 10
Rest Period – 1 minute between work sets
6/ Calves | Standing calf raises
We will add one set this week. Do 4 heavy sets of 8 here.
On each set add in 10 slow partials out of the bottom. Work
the stretch hard at the bottom. 4 total work sets
Reminder - In between ALL sets of calves, you will be doing
tibialis anterior work. Do sets of 25.
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
125 x 5 – Feeder set
175 x 8 then 10 partials – RPE 11
175 x 8 then 10 partials – RPE 11
175 x 8 then 10 partials – RPE 11
175 x 8 then 10 partials – RPE 11
140
Day 2 – Upper body push focus
Chest
2 exercises
11 sets (9 of these are
dynamic speed sets)
Shoulders
3 exercises
11 sets
Triceps
2 exercise
8 sets
7 exercises
30 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Chest | Dynamic benches
Use 55% of your 1 rep max squat and do 9 sets of 3. We are
dropping our % used here just like we did on the dynamic
squats yesterday. Continue to do what we have been doing
with your grip. Do 9 sets of 3 here. 9 total work sets
For work sets use 55% of max weight.
Rest Period – 1 minute between work sets
Work set % – 55%
This is an example of what it could look like:
135 x 10 – Warm up
135 x 10 – Warm up
185 x 4 – Feeder set
225 x 4 – Feeder set
225 for 9 x 3 - This assumes 225 is 55% of
your 1 rep max.
2/ Chest | Flat dumbbell press
Keep this the same as last week. Do a few warm ups, then
low rep feeder sets until you get to your big set. Do about 8
reps there. We’ll then do a 2nd all out set there where you
try to match the number, and then drop the weight 30% and
go to failure. 2 total work sets
This is an example of what it could look like:
45’s x 15 – Warm up
65’s x 4 – Feeder set
85’s x 8 – RPE 9
85’s x 8. Drop to 60’s and go to failure – RPE 12
Rest Period – 3 minutes between work sets
141
3/ Shoulders | High incline Smith press
We want a tough set of 8 then 5. Also, we are dropping the
heavy set of 2 from this week. On the work sets keep a slow
and controlled tempo. Lastly, before your first rep, and after
you complete the last rep do your 2 second hold.
3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
95 x 3 – Feeder set
205 x 4 – Feeder set
135 x 8 (slow tempo) – RPE 8 (Hold the first
and last rep for a two count)
155 x 5 (slow tempo) – RPE 9 (Hold the first
and last rep for a two count)
175 x 3 (slow tempo) – RPE 9 (Hold the first
and last rep for a two count)
4/ Shoulders | Cable side laterals
We are adding one set here this week. Do 4 sets of 20
here. 4 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
25 lbs. x 20 – RPE 9
25 lbs. x 20 – RPE 9
25 lbs. x 20 – RPE 9
25 lbs. x 20 – RPE 9
5/ Shoulders | Incline front delt raise
We are adding one set here this week. Do 4 sets of 15
here. 4 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
20 lbs. x 15 – RPE 8
20 lbs. x 15 – RPE 8
20 lbs. x 15 – RPE 8
20 lbs. x 15 – RPE 8
6/ Triceps | Pronated kickbacks
We are keeping these the same as last week. Do 4 sets of
15 here. 4 total work sets
Rest Period – 2 minutes between work sets
20 lbs. x 15 – RPE 8
20 lbs. x 15 – RPE 8
20 lbs. x 15 – RPE 8
20 lbs. x 15 – RPE 8
(113) Tricep Kickbacks with Pronated Grip
142
7/ Triceps | JM press
We are keeping these the same as last week. Do a couple
sets to get the feel of these and to ensure the elbows are
warmed up. Do 4 hard sets of 8 here. 4 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
Bar only x 8 – Warm up
Bar only x 6 – Warm up
75 lbs. x 8 – RPE 9
75 lbs. x 8 – RPE 9
75 lbs. x 8 – RPE 9
75 lbs. x 8 – RPE 9
143
Day 3 – Upper body pull focus
Back
3 exercises
11 sets
Rear delts
1 exercise
3 sets
Biceps
2 exercises
8 sets
6 exercises
22 sets
1/ Back | Dumbbell row
Add 2 reps on these to what you did last week. Do 3 sets of
10 this time. Use a full range of motion really stretching out
in the lengthened position. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
30 lbs. x 15 – Warm up
50 lbs. x 10 – Warm up
70 lbs. x 4 – Feeder set
90 lbs. x 10 – RPE 9
90 lbs. x 10 – RPE 9
90 lbs. x 10 – RPE 9
2/ Back | Incline row
Do two low rep feeder sets to get you to your working
weight. We are adding a working set this week. Do three
hard sets of 10 to start. Next up is your money set. Do
around 10, where 10 is failure. After you do your 10, drop the
weight 30% and grind out as many more reps as you can.
Treat your arms as simple attachments, do not pull with
your biceps. 3 total work sets
This is an example of what it could look like:
30 x 5 – Feeder set
45 x 5 – Feeder set
60 x 10 – RPE 10
60 x 10 – RPE 10
60 x 10 – RPE 10
60 x 10, then 40 x 10 – RPE 12
Rest Period – 3 minutes between work sets
3/ Back | Dumbbell pullover
Do 4 sets of 10 here. This is an additional set this
week. 4 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
50 lbs. + Long red Pro mini band x 10 – RPE 9
50 lbs. + Long red Pro mini band x 10 – RPE 9
50 lbs. + Long red Pro mini band x 10 – RPE 9
50 lbs. + Long red Pro mini band x 10 – RPE 9
144
4/ Rear delts | Machine rear delt flyes
Keep these the same this week. Do 3 sets of 15 here. After
each set add on 10 partials out of the stretch position.
3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
115 lbs. x 15, then 10 partials – RPE 12
115 lbs. x 15, then 10 partials – RPE 12
115 lbs. x 15, then 10 partials – RPE 12
5/ Biceps | One arm cable curl
You are going to do 1 warm up set first. We are adding an
extra set this week. Do 4 sets of 10. 4 total work sets
Rest Period – 1 minute between work sets
This is an example of what it could look like:
20 lbs. x 8 – Warm up
30 lbs. x 10 – RPE 9
30 lbs. x 10 – RPE 9
30 lbs. x 10 – RPE 9
30 lbs. x 10 – RPE 9
6/ Biceps | Pinwheel curls
We are adding a set here this week. Do 3 working sets
close to failure shooting for about 10 reps. Do a 4thrd set
where you add in one drop. Use slow and controlled form.
4 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
30’s x 10 – RPE 9
30’s x 10 – RPE 9
30’s x 10 – RPE 9
30’s x 10, then drop to 15’s and do 10 – RPE 12
145
Day 4 – Lower body focus
Abs
1 exercise
3 sets
Legs
4 exercises
12 sets
Speed pulls
1 exercise
Spinal erectors
1 exercise
3 sets
Calves
1 exercise
4 sets
8 exercises
32 sets
10 sets (these are all
dynamic speed sets)
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Legs | Lying leg curls
Keep these the same this week. Do 3-4 warm up sets and
then do 4 hard sets of 8 reps. Try to lower the weight with a
3 count on all reps. 4 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
50 x 15 – Warm up set
70 x 12 – Warm up set
90 x 6 – Feeder set
130 x 8 – RPE 9
130 x 8 – RPE 9
130 x 8 – RPE 9
130 x 8 – RPE 9
2/ Legs | Barbell good mornings
We are replacing your max effort work here this week. Use
30% of your 1 rep squat max. Use a nice slow controlled
tempo with a focus on hamstrings. Do 3 sets of 5.
3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
Bar x 10 – Warm up
95 x 10 – Warm up
140 x 5 – RPE 7
140 x 5 – RPE 7
140 x 5 – RPE 7
146
3/ Speed pulls
You are going to be using 60% of your 1 rep maximum deadlift to do 5 singles. Next you are going to use 65% of your 1
rep max for 5 more singles. 10 total work sets
For 5 sets use 60% of your 1 rep maximum deadlift for 5 singles
For 5 sets use 65% of your 1 rep maximum deadlift for 5 singles
Rest Period – 1 minute between work sets
Work set % – 60%, 65%
This is an example of what it could look like:
135 x 3 – Feeder set
185 x 3 – Feeder set
225 x 3 – Feeder set
290 for 5 x 1 - This assumes 290 is 60% of
your 1 rep max
310 for 5 x 1 – This assumes 305 is 65% of
your 1 rep max
4/ Spinal erectors | Farmers walk
Hold heavier dumbbells than you did last week. 5 to 10 lbs.
should do it. Hold your chest up and your back straight. Use
wrist wraps to help you hold on to the dumbbells if your grip
fails. Do 3 sets. 3 total work sets
This is an example of what it could look like:
120 lb. dumbbell x 50 yards – RPE 8
120 lb. dumbbell x 50 yards – RPE 8
120 lb. dumbbell x 50 yards – RPE 8
Rest Period – 2 minutes between work sets
5/ Legs | Leg extensions
Back the reps and intensity down on these this week. Do
a couple feeder sets to find the right weight and then do 3
sets of 10 here. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
85 x 5 – Feeder set
105 x 5 – Feeder set
150 x 10 – RPE 8
150 x 10 – RPE 8
150 x 10 – RPE 8
6/ Legs | Dumbbell stiff legged deadlifts
Keep these the same as last week and only do 2 sets as
these are similar to the good mornings. Do these nice and
slow. Do 2 slow sets of 6. 2 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
135 x 3 – Feeder set
195 x 6 – RPE 8
195 x 6 – RPE 8
147
7/ Calves | Seated calf raises
Keep these the same as last week. Do 4 sets of 15 here.
Work the stretch hard at the bottom. 4 total work sets
Rest Period – 1 minute between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
125 x 5 – Feeder set
125 x 15 – RPE 9-10
125 x 15 – RPE 9-10
125 x 15 – RPE 9-10
125 x 15 – RPE 9-10
8/ Abs | V ups
Do 3 sets of 10-15. 3 total work sets
This is an example of what it could look like:
Rest Period – 1 minute between work sets
Bodyweight x 10 – RPE 7
Bodyweight x 10 – RPE 7
Bodyweight x 10 – RPE 7
RPE 7-10
148
Day 5 – Upper body push focus
Chest
4 exercises
12 sets
Shoulders
2 exercises
8 sets
Triceps
2 exercises
10 sets
8 exercises
30 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Chest | Machine press
Keep these the same this week. You will do 3 hard sets of 10.
3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
105 lbs. x 10 – Warm up
135 x 5 – Feeder set
155 x 10 – RPE 9
155 x 10 – RPE 9
155 x 10 – RPE 9
2/ Chest | Max effort floor press with legs straight
Work up to a heavy single for your first set. Drop the weight
20% and do 2 sets of 3 for your next two sets.
3 total work sets
Rest Period – 2 minutes between work set
This is an example of what it could look like:
135 x 10 – Warm up
135 x 10 – Warm up
185 x 4 – Feeder set
285 x 1 – RPE 9
235 x 3 (slow tempo) - RPE 8
235 x 3 (slow tempo) - RPE 8
149
3/ Chest | Dips
Add a work set on these this week. Do 4 sets to failure.
4 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
Bodyweight x F – RPE 10
Bodyweight x F – RPE 10
Bodyweight x F – RPE 10
Bodyweight x F – RPE 10
4/ Chest | Machine flyes
Keep these the same this week. Do a few low rep feeder sets until you get to your big set. Do about 8 reps there.
We’ll then do a 2nd all out set there where you try to match
the number, and then drop the weight 30% and go to failure
again. 2 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
85 lbs. x 4 – Feeder set
105 lbs. x 4 – Feeder set
135 lbs. x 8 – RPE 10
135 lbs. x 8. Drop to 105 lbs. and get 6 more –
RPE 12
5/ Shoulders | Dumbbell side laterals
Do 1 warm up set here before doing your work sets. Add a
work set this week. Do 4 hard sets of 15 reps here.
4 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
20 lbs. x 10 – Warm up
30 lbs. x 15 – RPE 9
30 lbs. x 15 – RPE 9
30 lbs. x 15 – RPE 9
30 lbs. x 15 – RPE 9
6/ Shoulders | Dumbbell Y raises
Add a work set on these this week. Do 4 sets of 12 here.
4 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
20’s x 12 – RPE 9
20’s x 12 – RPE 9
20’s x 12 – RPE 9
20’s x 12 – RPE 9
7/ Triceps | Seated rope extensions
Add a work set on these this week. Do 5 sets of 12 here
reaching failure. 5 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
150
8/ Triceps | Incline lying extensions
Add a work set on these this week. Do 5 sets of 10. 5 total
work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
85 x 10 – RPE 9
85 x 10 – RPE 9
85 x 10 – RPE 9
85 x 10 – RPE 9
85 x 10 – RPE 9
151
DAYS 6 & 7
OFF - FAMILY DAY
152
BLOCK 3 OF 3
WEEK 9
153
Week 9
Day 1 – Lower body focus
Day 4 – Lower body focus
Abs
1 exercise
3 sets
Abs
1 exercise
3 sets
Legs
3 exercises
10 sets
Legs
4 exercises
12 sets
Low back
1 exercise
2 sets
Speed pulls
1 exercise
10 sets (these are all
Calves
1 exercise
4 sets
Spinal erectors
1 exercise
3 sets
6 exercises
19 sets
Calves
1 exercise
4 sets
8 exercises
32 sets
Day 2 – Upper body push focus
Chest
2 exercises
5 sets
Shoulders
3 exercises
12 sets
Triceps
2 exercises
10 sets
7 exercises
27 sets
Day 3 – Upper body pull focus
Back
3 exercises
13 sets
Rear delts
1 exercise
4 sets
Biceps
2 exercises
10 sets
6 exercises
27 sets
dynamic speed sets)
Day 5 – Upper body push focus
Chest
4 exercises
13 sets
Shoulders
2 exercises
10 sets
Triceps
2 exercises
10 sets
8 exercises
33 sets
Days 6 & 7 - OFF - Family Days
154
Day 1 – Lower body focus
Abs
1 exercise
3 sets
Legs
3 exercises
10 sets
Low back
1 exercise
2 sets
Calves
1 exercise
4 sets
6 exercises
19 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Legs | Seated leg curls
Do 4 tough sets of 8 here again this week. Lower the weight
with a 3 count. 4 total work sets
Rest Period – 2 minutes between sets
This is an example of what it could look like:
50 x 15 – Warm up set
70 x 12 – Warm up set
90 x 6 – Feeder set
130 x 8 – RPE 9
130 x 8 – RPE 9
130 x 8 – RPE 9
130 x 8 – RPE 9
2/ Legs | Max effort squats
Ok let’s see what you got! Today you are working up to 85%
of your 1 rep max and doing 2 reps. Next you are going to do
90% for 2. Lastly you do 95% for 2. 3 total work sets
For work sets use 85, 90, and 95% of your
1 rep maximum squat.
Rest Period – 3 minutes between sets
Work set % – 85%, 90%, 95%
This is an example of what it could look like:
135 x 10 – Warm up
185 x 8 – Warm up
225 x 4 – Feeder set
315 x 3 – Feeder set
375 x 2 – Feeder set
425 x 2 – This assumes 425 is 85% of your 1
rep max.
450 x 2 – This assumes 450 is 90% of your 1
rep max.
475 x 2 – This assumes 475 is 95% of your 1
rep max.
155
3/ Legs | Split squats
We reduce the sets intensity here this week to prepare you
for next the leg workout. Do 3 sets of 8 here.
3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
No weight x 10 – Warm up set
10 lbs. per side x 6 – Feeder set
10 lbs. per side x 8 – RPE 7
10 lbs. per side x 8 – RPE 7
10 lbs. per side x 8 – RPE 7
4/ Low back | Banded good mornings
Keep this the same this week. Do 2 sets of 15.
2 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
Bodyweight x 10 – Warm up
Orange light band x 15 – RPE 7
Orange light band x 15 – RPE 7
5/ Abs | Ab crunches
Do 3 sets to failure. 3 total work sets
This is an example of what it could look like:
Goal – Progress weekly on these by adding 1 rep per set.
Bodyweight x Failure – RPE 10
Bodyweight x Failure – RPE 10
Bodyweight x Failure – RPE 10
Rest Period – 1 minute between work sets
6/ Calves | Standing calf raises
Do 4 heavy sets of 8 here. On each set add in 10 slow partials out of the bottom. Work the stretch hard at the bottom. 4 total work sets
Reminder - In between ALL sets of calves, you will be doing
tibialis anterior work. Do sets of 25.
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
125 x 5 – Feeder set
175 x 8 then 10 partials – RPE 11
175 x 8 then 10 partials – RPE 11
175 x 8 then 10 partials – RPE 11
175 x 8 then 10 partials – RPE 11
156
Day 2 – Upper body push focus
Chest
2 exercises
5 sets
Shoulders
3 exercises
12 sets
Triceps
2 exercise
10 sets
7 exercises
27 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Chest | Flat dumbbell press
We will be going heavy on our benches this week, so the
smart thing is to do these first. Keep this the same as last
week. Do a few warm ups, then low rep feeder sets until
you get to your big set. Do about 8 reps there. We’ll then do
a 2nd all out set there where you try to match the number,
and then drop the weight 30% and go to failure.
2 total work sets
This is an example of what it could look like:
45’s x 15 – Warm up
65’s x 4 – Feeder set
85’s x 8 – RPE 9
85’s x 8. Drop to 60’s and go to failure – RPE 12
Rest Period – 3 minutes between work sets
2/ Chest | Max effort close grip benches
We are using the same rep pattern we used with our squats
here. You do 85% for 2, then 90% for 2, then 95% for 2. Use
a close grip on these. We don’t want flared out elbows.
3 total work sets
For work sets use 85, 90, and 95% of max weight.
Rest Period – 1 minute between work sets
Rest Period – 85%, 90%, 95%
This is an example of what it could look like:
135 x 10 – Warm up
135 x 10 – Warm up
185 x 4 – Feeder set
240 x 2 – This assumes 240 is 85% of your
1 rep max
255 x 2 – This assumes 255 is 90% of your
1 rep max
270 x 2 – This assumes 270 is 95% of your
1 rep max
157
3/ Shoulders | High incline Smith press
We are bumping the reps here this week, but keep the holds
in. 3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
95 x 3 – Feeder set
205 x 4 – Feeder set
125 x 10 (slow tempo) – RPE 8 (Hold the first
and last rep for a two count)
125 x 10 (slow tempo) – RPE 8 (Hold the first
and last rep for a two count)
125 x 10 (slow tempo) – RPE 8 (Hold the first
and last rep for a two count)
4/ Shoulders | Cable side laterals
We are adding one set here this week. Do 5 sets of 20 here.
5 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
25 lbs. x 20 – RPE 9
25 lbs. x 20 – RPE 9
25 lbs. x 20 – RPE 9
25 lbs. x 20 – RPE 9
25 lbs. x 20 – RPE 9
5/ Shoulders | Incline front delt raise
Keep these the same this week. Do 4 sets of 15 here.
4 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
20 lbs. x 15 – RPE 8
20 lbs. x 15 – RPE 8
20 lbs. x 15 – RPE 8
20 lbs. x 15 – RPE 8
6/ Triceps | Pronated kickbacks
We are adding one set here this week. Do 5 sets of 15
here. 5 total work sets
Rest Period – 2 minutes between work sets
20 lbs. x 15 – RPE 8
20 lbs. x 15 – RPE 8
20 lbs. x 15 – RPE 8
20 lbs. x 15 – RPE 8
20 lbs. x 15 – RPE 8
158
7/ Triceps | JM press
We are adding one set here this week. Do 5 hard sets of 8
here. 5 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
Bar only x 8 – Warm up
Bar only x 6 – Warm up
75 lbs. x 8 – RPE 9
75 lbs. x 8 – RPE 9
75 lbs. x 8 – RPE 9
75 lbs. x 8 – RPE 9
75 lbs. x 8 – RPE 9
159
Day 3 – Upper body pull focus
Back
3 exercises
13 sets
Rear delts
1 exercise
4 sets
Biceps
2 exercises
10 sets
6 exercises
27 sets
1/ Back | Dumbbell row
We are adding one set on these this week. Do 4 sets of 10
this time. Use a full range of motion really stretching out in
the lengthened position. 4 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
30 lbs. x 15 – Warm up
50 lbs. x 10 – Warm up
70 lbs. x 4 – Feeder set
90 lbs. x 10 – RPE 9
90 lbs. x 10 – RPE 9
90 lbs. x 10 – RPE 9
90 lbs. x 10 – RPE 9
2/ Back | Incline row
Do two low rep feeder sets to get you to your working
weight. We are adding another working set this week. Do
four hard sets of 10 to start. Next up is your money set. Do
around 10, where 10 is failure. After you do your 10, drop the
weight 30% and grind out as many more reps as you can.
Treat your arms as simple attachments, do not pull with
your biceps. 5 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
30 x 5 – Feeder set
45 x 5 – Feeder set
60 x 10 – RPE 10
60 x 10 – RPE 10
60 x 10 – RPE 10
60 x 10 – RPE 10
60 x 10, then 40 x 10 – RPE 12
3/ Back | Dumbbell pullover
Do 4 sets of 10 here. This is the same as last week.
4 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
50 lbs. + Long red Pro mini band x 10 – RPE 9
50 lbs. + Long red Pro mini band x 10 – RPE 9
50 lbs. + Long red Pro mini band x 10 – RPE 9
50 lbs. + Long red Pro mini band x 10 – RPE 9
160
4/ Rear delts | Machine rear delt flyes
We are adding a work set here this week. Do 4 sets of 15
here. After each set add on 10 partials out of the stretch position. 4 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
115 lbs. x 15, then 10 partials – RPE 12
115 lbs. x 15, then 10 partials – RPE 12
115 lbs. x 15, then 10 partials – RPE 12
115 lbs. x 15, then 10 partials – RPE 12
5/ Biceps | One arm cable curl
You are going to do 1 warm up set first. We are adding another set this week. Do 5 sets of 10. 5 total work sets
Rest Period – 1 minute between work sets
This is an example of what it could look like:
20 lbs. x 8 – Warm up
30 lbs. x 10 – RPE 9
30 lbs. x 10 – RPE 9
30 lbs. x 10 – RPE 9
30 lbs. x 10 – RPE 9
30 lbs. x 10 – RPE 9
6/ Biceps | Pinwheel curls
We are adding a set here this week. Do 4 working sets
close to failure shooting for about 10 reps. Do a 5th set
where you add in one drop. Use slow and controlled form. 5
total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
30’s x 10 – RPE 9
30’s x 10 – RPE 9
30’s x 10 – RPE 9
30’s x 10 – RPE 9
30’s x 10, then drop to 15’s and do 10 – RPE 12
161
Day 4 – Lower body focus
Abs
1 exercise
3 sets
Legs
4 exercises
12 sets
Speed pulls
1 exercise
Spinal erectors
1 exercise
3 sets
Calves
1 exercise
4 sets
8 exercises
32 sets
10 sets (these are all
dynamic speed sets)
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Legs | Lying leg curls
Keep these the same this week. We are getting ready to go
hard again on the squats. Do 3-4 warm up sets and then do
4 hard sets of 8 reps. Try to lower the weight with a 3 count
on all reps. 4 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
50 x 15 – Warm up set
70 x 12 – Warm up set
90 x 6 – Feeder set
130 x 8 – RPE 9
130 x 8 – RPE 9
130 x 8 – RPE 9
130 x 8 – RPE 9
2/ Legs | Max effort squats
You are working up to a heavy single here. You are going to use a narrow squat stance for these. After that
back the weight down by 20% and do 2 sets of 3.
3 total work sets
Rest Period – 3 minutes between work sets
This is an example of what it could look like:
135 x 10 – Warm up
185 x 10 – Warm up
225 x 3 – Feeder set
275 x 2 – Feeder set
315 x 2 Feeder set
365 x 1 – RPE 9-10
295 x 3 – This assumes 295 is 80% of your 1 rep max
295 x 3 – This assumes 295 is 80% of your 1 rep max
162
3/ Speed pulls
You are going to be using 70% of your 1 rep maximum deadlift to do 5 singles. Next you are going to use 75% of your 1
rep max for 5 more singles. 10 total work sets
For 5 sets use 70% of your 1 rep maximum deadlift for 5 singles
For 5 sets use 75% of your 1 rep maximum deadlift for 5 singles
Rest Period – 1 minute between work sets
Work set % – 70%, 75%
This is an example of what it could look like:
135 x 3 – Feeder set
185 x 3 – Feeder set
225 x 3 – Feeder set
320 for 5 x 1 - This assumes 320 is 70% of
your 1 rep max
350 for 5 x 1 – This assumes 350 is 75% of
your 1 rep max
4/ Spinal erectors | Farmers walk
Hold even heavier dumbbells than you did last week. 5
to 10 lbs. should do it. Hold your chest up and your back
straight. Use wrist wraps to help you hold on to the dumbbells if your grip fails. Do 3 sets. 3 total work sets
This is an example of what it could look like:
135 lb. dumbbell x 50 yards – RPE 8
135 lb. dumbbell x 50 yards – RPE 8
135 lb. dumbbell x 50 yards – RPE 8
Rest Period – 2 minutes between work sets
5/ Legs | Leg extensions
Back the reps and intensity down on these this week. Do
a couple feeder sets to find the right weight and then do 3
sets of 10 here. Add a 2 second pause at the top on every
rep. 3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
85 x 5 – Feeder set
105 x 5 – Feeder set
140 x 10 – RPE 9
140 x 10 – RPE 9
140 x 10 – RPE 9
6/ Legs | Dumbbell stiff legged deadlifts
Do 2 slow sets of 6. 2 total work sets
This is an example of what it could look like:
Rest Period – 2 minutes between work sets
135 x 3 – Feeder set
195 x 6 – RPE 8
195 x 6 – RPE 8
163
7/ Calves | Seated calf raises
Keep these the same as last week. Do 4 sets of 15 here.
Work the stretch hard at the bottom. 4 total work sets
Rest Period – 1 minute between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
125 x 5 – Feeder set
125 x 15 – RPE 9-10
125 x 15 – RPE 9-10
125 x 15 – RPE 9-10
125 x 15 – RPE 9-10
8/ Abs | V ups
Do 3 sets of 10-15. 3 total work sets
This is an example of what it could look like:
Rest Period – 1 minute between work sets
Bodyweight x 10 – RPE 7
Bodyweight x 10 – RPE 7
Bodyweight x 10 – RPE 7
RPE 7-10
164
Day 5 – Upper body push focus
Chest
4 exercises
13 sets
Shoulders
2 exercises
10 sets
Triceps
2 exercises
10 sets
8 exercises
33 sets
Warm up rotation
1. Hanging Leg Raises - 6-10 reps
2. Plank – 15 seconds
3. Band Pull Apart with long micro mini band – 15 reps
Do 3 rounds here.
1/ Chest | Machine press
Keep these the same this week. You will do 3 hard sets of 10.
3 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
75 lbs. x 10 – Warm up
105 lbs. x 10 – Warm up
135 x 5 – Feeder set
155 x 10 – RPE 9
155 x 10 – RPE 9
155 x 10 – RPE 9
2/ Chest | Max effort close grip incline press
Work up to a heavy single for your first set. Drop the weight
20% and do 2 sets of 3 for your next two sets.
3 total work sets
Rest Period – 2 minutes between work set
This is an example of what it could look like:
135 x 10 – Warm up
135 x 10 – Warm up
185 x 3 – Feeder set
255 x 1 – RPE 9
205 x 3 (slow tempo) - This assumes 205 is
80% of your 1 rep max
205 x 3 (slow tempo) - This assumes 205 is
80% of your 1 rep max
165
3/ Chest | Dips
Add a work set on these this week. Do 5 sets to failure.
5 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
Bodyweight x F – RPE 10
Bodyweight x F – RPE 10
Bodyweight x F – RPE 10
Bodyweight x F – RPE 10
Bodyweight x F – RPE 10
4/ Chest | Machine flyes
Keep these the same this week. Do a few low rep feeder sets until you get to your big set. Do about 8 reps there.
We’ll then do a 2nd all out set there where you try to match
the number, and then drop the weight 30% and go to failure
again. 2 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
85 lbs. x 4 – Feeder set
105 lbs. x 4 – Feeder set
135 lbs. x 8 – RPE 10
135 lbs. x 8. Drop to 105 lbs. and get 6 more –
RPE 12
5/ Shoulders | Dumbbell side laterals
Do 1 warm up set here before doing your work sets. Add a
work set this week. Do 5 hard sets of 15 reps here.
5 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
20 lbs. x 10 – Warm up
30 lbs. x 15 – RPE 9
30 lbs. x 15 – RPE 9
30 lbs. x 15 – RPE 9
30 lbs. x 15 – RPE 9
30 lbs. x 15 – RPE 9
6/ Shoulders | Dumbbell Y raises
Add a work set on these this week. Do 5 sets of 12 here.
5 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
20’s x 12 – RPE 9
20’s x 12 – RPE 9
20’s x 12 – RPE 9
20’s x 12 – RPE 9
20’s x 12 – RPE 9
166
7/ Triceps | Seated rope extensions
Add a work set on these this week. Do 5 sets of 12 here
reaching failure. 5 total work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
125 lbs. x 12 – RPE 9-10
8/ Triceps | Incline lying extensions
Keep these the same this week. Do 5 sets of 10. 5 total
work sets
Rest Period – 2 minutes between work sets
This is an example of what it could look like:
85 x 10 – RPE 9
85 x 10 – RPE 9
85 x 10 – RPE 9
85 x 10 – RPE 9
85 x 10 – RPE 9
167
DAYS 6 & 7
OFF - FAMILY DAY
168
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John Meadows
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