CHEST
LEGS
BACK
ARMS
SHOULDERS
Bench
12,12,8,6
Single Leg Press
12,10,8
Pull-Ups
3xFailure
BB Curl
12,10,8,8
DB Shoulder Press
Incline Bench
12,12,8,6
Single Leg Ham Curl
10,10,8,8
BB Row
12,10,8
DB Incline Skull
12,10,8,8
Incline Bench DB front raise 10,10,8,8
Machine Incline Press
5x8 (3 second negative
Hip Thrust
8,8,8,8
Machine Low Row
10,10,10,8,8,6
DB Static Arm curls
4x20 (swap every 5) Machine Side Lateral Raise
Cable Fly SUPERSET
Machine Flat Press
4x10
Leg Extensions
4x10 (3 second negative
Lat Pulldown (wide grip) 4x10 (3 second negative) Wide Grip Tricep Cable Pushdown
Push-ups
1x100
Lunges
4x20 (10 each leg)
Single Arm Cable Row
8,8,6
Sissy Squats
3xFailure
Straight arm lat pull
3x12
NOTES:
Do not run this program
without a goal in mind.
Make sure to track the
weight you use each
week.
This program runs at
RPE 8 (if you don't know
what this is ask discord).
Only time is does not run
at RPE 8 is if it is a
failure set!
If this program is not
challenging, you aren't
using enough weight.
This program is not
designed to be easy.
Preacher Curl SUPERSET
Overhead cable tricep ext.
12,10,6,6
3x12 (3 second negative)
15,12,10,8
Partials (heavy side laterals) 8,8,8,8
12,12,12,8,8,8
Rear Delt Fly
4x15