PUSH A
EXERCISE
REP RANGE
I
II
DB Incl. chest flies (warmup)
1x10-12 half deload
4x10
4x11
↘ DB Incl. chest flies
3x10-12
7x10
7x11
4x7-10 +AMRAPdrop
9.1x7
9.1x8
DB incl. bench press (heavy)
2x5-8
22x5
22x6
DB incl. bench press (moderate)
1x10-12 +AMRAPdrop
18x10
18x11
Lateral raises
4x10-12 rest <1min
8x10
8x11
Machine alternated OHP
3x10-12 each arm +AMRAPdrop
18x10
18x11
Tricep dip hold (warmup)
1xAMRAP
BWx15s
BWx20s
Negative tricep dips
3xAMRAP
BWx8
BWx9
Iso. cable tricep crossover
(1-3) RPE: 1
III
IV
3
PULL A
EXERCISE
REP RANGE
I
II
Lat pulldown machine
3x8-10 +AMRAPdrop
55x8
55x9
Bent over rows (heavy)
2x6-8
65x6
65x7
Bent over rows (moderate)
1x10-12 +AMRAPdrop
55x10
55x11
EZB preacher curls
2x-8-10 +AMRAPdrop
20x8
20x10
EZB spider curls
4x10-12 +AMRAPdrop
5x10
5x11
Negative pull ups
3xAMRAP
BWx8
BWx9
EZB sevensing
3-5x21
17.5x3
17.5x3
(1-3) RPE: 1
III
IV
3
LEGS A
EXERCISE
REP RANGE
I
II
DB bulgarian split squats
3x12-15 each leg
16x12
16x13
Deadlift (warmup)
2x10 half load
50x10
50x10
Deadlift (heavy)
3x6-8 +AMRAPdrop
110x6
110x7
III
IV
HIP THRUSTS
3x10-12 +AMRAPdrop
50x10
50x11
↘ Seat. calf raise
3x16-19
97x16
97x17
48x8
48x9
Hamstring curls
3x8-10 +AMRAPdrop
(1-3) RPE: 2
3