D
1. Bench day
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Exercise
1
Bench Press
2
Bench Press Variation
3a Lat. Pulldown (Supinated-grip)
3b Tricep Extension
4a Lateral Raises
4b Hammer Curls
2. Deadlift
1
Deadlift
2
BB Row or Pendlay Row
3
Machine Squat or Leg Press
4
Hamstring Curls
5
Bicep Curls
5a Leg Raise
3. OHP
1
Overhead Press
2a Pull Ups
2b Dips/Push Ups
Volume
Notes
Sets x Reps
%
3 x 5+
60%
3 x 6-10
start with 3x10, stall, go to 3x8, stall 3x6, restart with 3x10 or change variations
4 x 8-12
Use an intensity technique such as drop sets or myoreps
2 x 12-20
1 x 5RM
3x3
Go to technical failure, if form falters even the slightest bit, stop the set
80% 5RM
3 x 10
Use an intensity technique such as drop sets or myoreps
2 x 10-15
2 x 6-8
Bias toward BB Curl Variations
x AMRAP
3 x 6-10
Progression: 3x10, add weight, stall, 3x8, add weight, stall, 3x6, add weight, restart
Stop the set when rep speed slows
3 x AMRAP
Perform Parallel Bar dips and then push ups, if you cannot do dips, just do push ups
Use an intensification technique such as myoreps or drop set
2 x 8-12
3c Bicep Curl
4a Chest Fly
4b Reverse Fly
4. Squat
1
BB Squat
OPTIONAL EXERCISE: Use 80% of the weight used in your top set
Use a light weight, do not add weight unless you can perfrom 3x10
3a Upright Row
3b Tricep Extension
Start with 60% of your 1RM, add 5lbs each session, perform an AMRAP on the last
set
Bias toward cable or DB curls
Use an intensification technique such as myoreps or drop set
2 x 8-12
3 x 5+
2a Leg Press OR Machine Squat
3 x 6-10
2b Calf Press
x 12-20
60% 1RM
Start with 60% of your 1RM, add 5lbs each session, perform an AMRAP on the last
set
3a BB RDL
2 x 8-12
3b/4 BB Row
x 6-10
4/5 Leg Extensions
5/6 Bicep Curls
2 x 10-15
Bias toward BB variation