1
Table of Contents
MOUNTAIN DOG 2.0
4 PROGRAM DURATION AND SPLIT
5 DELOADS
5 OVERLOAD METHOD
5 RECOVERY NUTRITION
6 RECOVERY LIFESTYLE
7 BAND WORK
7 REST BREAKS
8 NUTRITION
10 PROPER INTENSITY
HYPERTROPHY PROGRAM – ODIN FORCE
11 WEEK 1
27 WEEK 2
40 WEEK 3
55 WEEK 4
68 WEEK 5
82 WEEK 6
2
Mountain Dog 2.0
Hypertrophy Program – Odin Force
For those of you who just wrapped up the low volume program
Colossus, welcome back to Volume Town! For those of you new to
my programs, this is a program that involves increasing volume as
part of it’s progression model. There are also 8 base exercises that
we really try to progress on as well. These will be in the program the
whole time. Remember this as well, volume is a driver, but without
the prerequisite intensity, volume means nothing! We need quality
sets, and when I call for a set to failure, get after it!
1)
2)
3)
4)
5)
6)
7)
8)
Squat variation
Rack pull
Row variation
Low incline bench press
Dumbell press variation
Chins
Leg curl variation
Sit up variation
This is a tough one, but if you can survive the 6 weeks, you should
make some nice gains!
Let’s get into the specifics of the program.
3
PROGRAM DURATION AND SPLIT
In this program we want to increase volume methodically, but not
lose our intensity. This will require a little bit more rest. You are
going to use a split that nails everything 3x every 2 weeks. So not
quite, the 2x per week, but more than the 1x per week split that
leaves too much time on the table.
Here is how it is set up.
BLOCK 1 – High Intensity Technique of Choice – Cluster Sets
Week 1
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Legs
Push
Pull
OFF
Legs
Push
OFF
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Pull
OFF
Legs
Push
Pull
OFF
OFF
Week 2
BLOCK 2 - High Intensity Technique of Choice – Drop Sets
Week 1
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Legs
Push
Pull
OFF
Legs
Push
OFF
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Pull
OFF
Legs
Push
Pull
OFF
OFF
Week 2
BLOCK 3 - High Intensity Technique of Choice – Partials and Iso Holds
Week 1
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Legs
Push
Pull
OFF
Legs
Push
OFF
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Pull
OFF
Legs
Push
Pull
OFF
OFF
Week 2
4
DELOADS
There will be no deloads during this program given that it is a
shorter duration program. Suck it up and push as hard as you can
for the 6 weeks, then you can back off if need be. There is also an
extra day off built into the last week to rest up for the next block.
OVERLOAD METHOD
Any good program has to include a method to achieve overload,
to force the body to create positive adaptation. As the weeks go,
volume is increased. This is our primary weapon for overload in this
program. The last 2 weeks will be very tough in particular.
RECOVERY NUTRITION
With this focus on intensity and volume, comes the need for hyper
focus on recovery to get maximum results. I highly recommend
using an amino, electrolyte, and carb drink intra for maximum
recovery. This will stimulate insulin response and will drive more
aminos and carbs into the muscle and the recovery process is
heightened. It also increases blood flow and supports your immune
system fyi. You are covered with the product below called Recovery.
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.
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.
5
My product choices are:
• “Recovery” from Granite Supplements
• “Intra Carb” from Granite Supplements (if you need extra carbs)
• If you prefer to use an amino only drink
Pro Tip
You can use discount code
odinforce15 at checkout
• If you are deep into a diet and do not want calories
RECOVERY LIFESTYLE
With this focus on intensity, also, 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
6
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 65 (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. Using bands is optional.
Here are the bands you will need from EliteFTS.net if you also want
to incorporate them:
• 1 orange micro mini band (for face pulls and for women to use on chest
press machines often but order 2 in this case)
• 2 red long pro minis (for chest presses and pullovers)
• 1 red short pro mini band (for spidercrawls)
• 1 pro light band for assisted chins, pullovers, and banded good mornings
• 1 pro average band for assisted chins and banded good mornings
REST BREAKS
Rest breaks should be as follows unless I state specifically what I want
Base Work
Phase 1 – Activation and pump – 2 minutes
Phase 2 - Training explosively – 3 minutes
Phase 3 – Supramax pump – 2 minutes (the last set frequently employs
a high intensity technique that calls for very little rest during the set).
Phase 4 – Train the muscle from stretch position – 90 seconds
7
NUTRITION
I wrote this program with the intention of it being used to gain size
or get leaner. In either case your training sessions should be hard
and intense.
SIZE GOAL:
If you are looking for a starting point for gaining size, then try this
(this is aggressive):
Multiply your bodyweight x 20 for your total calories.
For example, Piotr 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 Piotr 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
Piotr
200
4,000
250
100
525
Kitty
125
2,500
156
63
327
8
LEANER GOAL:
If you are looking for a starting point for getting leaner, actually start
with all the above to gain weight!
This may be higher than your normal intake but it’s important to
build your metabolism so that you have “somewhere to go” with
your calories as you hit plateaus. I would advise this for 2 weeks
before starting the cutting process. Many times, people are not
eating much, so the 1st week is really tough. Once you make it
through week 1, week 2 isn’t so bad in terms of getting food down.
Then you start the cutting!
So, in the above example Scott’s adjustments will be something like this:
10% net total difference in calories in vs. calories out
5% from a reduction in calories via diet changes (200 calories reduced)
5% from an increase in caloric expenditure from adding cardio
(200 calories expended via cardio)
Continue to make changes more or less aggressively based on
results. You may want to not adjust at all, or do another 5%, etc.
If you want a more customized 1-time plan or weekly coaching
to get you started, you should have been prompted with an
option upon making your purchase of the training program.
9
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. I have
taken the guesswork out of this and will give you an “RPE” on every
exercise to tell you how close to failure you should go.
Follow the RPE suggestion for each exercise to ensure you are
training at the correct intensity level.
***FEEDER SETS – I will mention feeder sets often in the program.
They are extremely important. These are low rep sets designed to
just get you to your working sets carefully, so you do not get injured,
but to not exhaust your muscles. Not doing these sets is why many
people have been injured. These are not official sets as the intensity
is extremely low on these.
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.
10
Week 1
The high intensity technique focus is cluster sets in weeks 1 and 2.
This is done by going to failure, resting 20 seconds and then going
to failure again, and then resting 20 seconds, and going to failure
one last time.
Monday - Leg Workout
Friday - Leg Workout (Pump style)
Upper legs
5 exercises
10 sets
Upper legs
4 exercises
9 sets
Calves
1 exercise
2 sets
Calves
1 exercise
2 sets
6 exercises
12 sets
Abs
1 exercise
4 sets
6 exercises
15 sets
Tuesday - Push Workout
Saturday - Push Workout (Pump style)
Chest
4 exercises
8 sets
Shoulders
3 exercises
6 sets
Chest
3 exercises
8 sets
Triceps
2 exercises
4 sets
Shoulders
2 exercises
6 sets
9 exercises
18 sets
Triceps
2 exercises
5 sets
7 exercises
19 sets
Wednesday
Back
5 exercises
9 sets
Abs
1 exercise
4 sets
Biceps
2 exercises
5 sets
8 exercises
18 sets
Sunday - OFF - Family Day
Thursday - OFF
11
WEEK 1 - MONDAY
Upper legs
5 exercises
10 sets
Calves
1 exercise
2 sets
1/ Upper legs | Lying leg curls
You may never have thought of really focusing on leg
curls as a key progressive resistance exercise, but I
do. They work and are the most underrated lower leg
exercise there is. What we are going to do is sets of
10 working our way up until we barely get 10. Once
you do this, you then do a 2nd work set with it. If you
can get more than 10, simply keep going up and don’t
count it as a work set. 2 total work sets
These work sets are an RPE of 10
Goal – Activate and pump
This is an example of what it would look like:
60 x 20
80 x 20
100 x 10
125 x 10 (barely got 10)
125 x 10 (just got 10 again)
Pro Tip
If you want lower leg hamstring development, specifically the
biceps femoris (short head), work leg curls hard as part of this
muscle only crosses the knee and is purely a knee flexor.
2/ Upper legs | Barbell squats
We are going to do the same thing here but use sets of
8. We work up to a tough 8, and then do 2 sets with it.
If you prefer to use a Safety Squat Bar or a Spider Bar
that is fine. If your lower back is not healthy feel free
to use a machine squat with a back support. Make that
adjustment, but still use the same rep scheme. Descend under control for a 2 to 3 second count and then
drive up explosively. 2 total work sets
This is an example of what it could look like:
135 x 10
185 x 10
225 x 8
275 x 8
315 x 8 (barely got 8)
315 x 8 (barely got 8 again)
Note: Form is critical! Every rep should be done with
perfect form, sloppy form is not acceptable!
These sets are an RPE of 10
Goal – Train explosively
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3/ Upper legs | Hack Squat
Hopefully you have a good hack squat. If you do not, try to simulate
as best you can with a machine that supports your back. I want
you to do 1-2 feeder sets, and then 2 slow sets of 10 reps. These
should not be to failure. Leave a rep or two in the tank. It is important that you do that. You will see why as the program goes on.
Check out the video below on foot placement and use it to determine where you think you need the most work! 2 total work sets
This is an example of what it could look
like:
1 plate per side x 6
2 plates per side x 10
2 plates per side x 10
Exercise Index - Hack Squat Foot Placement
These sets are an RPE of 9
Goal – Supramax pump
4/ Upper legs | Reverse lunge
Ok it’s time for some pain to go with that pump. Watch the video
below to get the form. If you want more glute then lean forward.
If you want more quad stay more upright. I do want you to elevate that front foot though to get more range of motion. Step
onto something to accomplish this. You are going to do a normal
set of 10 (on each leg) for your first set. Then you are going to
something a little tougher for your 2nd work set. You are going
to do a cluster set. Start with one leg and do as many as you can
(should be 10-12 reps), then rest 20 seconds and go right back to
work on the same leg going to failure again, and then do it ONE
MORE TIME after resting another 20 seconds. Rest for 3 full minutes before you do the other leg. 2 total work sets
High intensity technique – Cluster set.
This is an example of what it could look
like:
1 25 lb. kettlebell for 10 on each leg
1 30 lb. kettlebell for 10, then rest 20
seconds and go to failure, and then rest
20 seconds and go to failure again.
Rest 3 minutes
Do the other leg
Exercise Index - Reverse Lunges
These sets are an RPE of 10 and then 11
Goal – Supramax pump
5/ Upper legs | Banded barbell stiff legged deadlift
I want you to descend with a slow 3 second count, sit in the stretch for 1 second, and
then come back up 4/5 of the way. Try to get around 8-10 reps like this going to failure with good form. Ensure your back is flat and not rounded as you hold your stretch
at the bottom. You won’t be able to use a lot of weight with this technique, and there
is a massive emphasis on the stretch. Go to about 2:15 in the video to see this exercise. Do 2 feeder sets of 5 reps to find the right weight. 2 total work sets
4 Easy Band Exercises Anyone Can & Should Do
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
13
6/ Calves | Standing calve raises
I want you to do a couple high rep warm up sets and
then hit 2 hard cluster sets once you get to a top set of
10 reps. 2 total work sets
High intensity technique – Cluster set.
This is an example of what it could look like:
Note: In between all sets (even feeders), do tibia raise.
This means simply raising your toes (dorsiflexing your
foot). I like to let my toes hang off an aerobic step
bench when doing these to get some tibialis stretch.
Do sets of 20.
50 x 20
100 x 20
150 x 5
175 x 4
200 x 10, the rest 20 seconds and go to failure,
then rest 20 seconds and go to failure again
Here is a version using a short band if you do not have a
tibia machine.
Repeat the above for set 2
Exercise Index - Tibia Raises
These sets are an RPE of 11
Goal – Supramax pump and train muscle from stretch
position / long muscle length
Pro Tip
The stretch is a non-negotiable on calves. Your
calves are used to walking and flexing, but
not stretching. If you really want to grow your
calves, you simply cannot ignore the stretch.
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WEEK 1 - TUESDAY
Chest
4 exercises
8 sets
Shoulders
3 exercises
6 sets
Triceps
2 exercise
4 sets
Chest: This is your chest activation sequence. I think you will find it extremely effective for enhancing the
mind muscle connection in your chest. Watch the video and enjoy! Do the 2 exercises in the video below in
between warm up sets on the presses. Do 3 rounds of this before starting your working sets. Feel free to do
these before all chest workouts in the program.
Chest Activation | How To Feel Your Chest
1/ Chest | Slight decline dumbbell press
Just like the last program, we kick off this program with
these as well. These have really grown on me the last
year. As you can see in the video, just prop one side of the
bench up with a 25 lb. dumbell. Do a few warm ups, then
low rep feeder sets until you get to your big set. I want you
to hit failure around 8 reps. Do 2 sets like this. Remember
if you are getting 8 too easy, keep going up. We want to
see the maximum amount of weight you can with good
form for 8 solid reps, and then see how many you can get
on set 2. 2 total work sets
This is an example of what it would look like/
what I did:
25’s x 20
45’s x 15
65’s x 6
85’s x 6
105’s x 8
105’s x 7 (you may lose a rep or two)
Exercise Index - Slight Decline Dumbbell Press
These sets are RPE of 10
Goal – Activation and start pump
2/ Chest | Incline barbell press on slight incline
You should be pretty warmed up but make sure you
still do a few feeder sets to get the feel of the angle
and weight. I want a brutal set of 6, and then a second
brutal set of 6 as the goal. Please keep form perfect on
these sets. Go to failure but only with good form. No
sloppy form allowed here. I do want you to drive the
bar up fast and explosively though. 2 total work sets
Exercise Index - Low Incline Press
These sets are all RPE of 10
Goal – Train explosively
This is an example of what it could look like:
185 x 3
205 x 3
225 x 3
275 x 6 (barely got 6)
275 x 6 (barely got 6 again)
Pro Tip
Stopping an inch or two short of touching your
chest will take away significant stress from the
rotator cuff and keep shoulders healthier. Women don’t generally need to do this.
15
3/ Chest | Machine press
Your high intensity technique for maximum pump here today is a cluster set. Find a
weight that is a tough 8 with a full range of motion including lock out. Do one work
set with it. Now what I want you to do for your 2nd set, is go to failure with it, then
pause for 20 seconds and go to failure again, and then repeat 1 more time. Your reps
will probably look something like this --> 8, 5, 4. The machine I am using in the video
below is a really good one. Something like this is what you want. Don’t pay attention
to the rep scheme I am using in the video. 2 total work sets
Machine press with drop and partials
These sets are an RPE of 10 and 11
Goal – Supramax pump
4/ Chest | Machine or cable flye
Do a work set of 8 here, and then do another cluster set like we
did last exercise. Do 8, rest 20 seconds, and go to failure, and
then do it one more time. 2 total work sets
Machine flye with forced reps, iso hold, and partials
These sets are an RPE of 10 and 11
Pro Tip
When you use dumbells on these, you
lose a great deal of tension at the top.
Cables ensure you keep tension constant all the way to full contraction.
Goal – Train muscle from stretch position / long muscle length
5/ Shoulders | Rear delt band pull
I really like doing these for the extra range of motion you can get. Do a warm up set or
two, and then do 2 hard sets of 25 reps on each side. This is the first time I have put
these in a program, so check the video below for proper form. 2 total work sets
Exercise Index - Rear Delt Band Pulls
These sets are all RPE of 9
Goal – Supramax pump
6/ Shoulders | Cage press
Do 1 feeder set and then hit a hard set of 10 reps. These should be to failure. On the next
set, hit a cluster set. Use the same weight. Remember failure, rest 20 seconds, failure,
and repeat one more time. See the video below for a form refresher. 2 total work sets
Exercise Index - Cage Press for Shoulders
These sets are all RPE of 10 and 11
Goal – Supramax pump
16
7/ Shoulders | Dumbbell incline front raise
Do 2 sets of 15 here. This is another exercise that is new to the program, so please check
the form below! 2 total work sets
Exercise Index - Incline Front Delt Raise
These sets are all RPE of 9
Goal – Supramax pump
8/ Triceps | Rope pushdown
We are going to start with this basic exercise. Do 1 feeder set, and then do a hard set of
about 10, and then on your 2nd set, hit the cluster set. Failure, rest 20 seconds, failure,
rest 20 seconds, and failure. 2 total work sets
These sets are all RPE of 10 and 11
Goal – Supramax pump
9/ Triceps | Lying extensions/skullcrushers
Use dumbbells on these today. Do 1 feeder set to start to get the feel of the movement.
Next, shoot for about 12 reps on your first work set. It should be to failure. On your next
set you will do the cluster set. So, go to failure, rest 20 seconds, and go to failure again,
and then repeat one more time. 2 total work sets
Exercise Index - Lying Tricep Extensions
These sets are all RPE of 10 and 11
Goal – Supramax pump
17
WEEK 1 - WEDNESDAY
Back
5 exercises
9 sets
Abs
1 exercise
4 sets
Biceps
2 exercises
5 sets
Back: Those of you familiar with my programs have grown to love these activations. I think you will find it
extremely effective for enhancing mind muscle connection in your lats. Watch the video and enjoy! Do the 2
exercises in the video below in between warm up sets on the rows. Do 3 rounds of this before starting your
working sets. Feel free to do these before all back workouts.
Back Activation | How To Feel Your Lats
1/ Back | Incline dumbbell/kettlebell row
Let’s start off by hitting your upper back and rear delts
hard. You can do these with kettlebells or dumbells. I prefer kettlebells, you’ll see why in the video below, but many
gyms don’t have them heavy enough, so you have to use
dumbells. Do several warm up sets before hitting 2 hard
work sets. We are going to do 1 heavy set of 12 here for your
first work set, and then a cluster set for your 2nd work set.
These should be to failure with good form. 2 total work
sets
This is an example of what it could look like:
20 lb. dumbbells x 15
30 lb. dumbbells x 15
40 lb. dumbbells x 5
50 lb. dumbbells x 12
50 lb. dumbbells x 12, rest 20 seconds and
go to failure, rest 20 seconds and then go to
failure again
Exercise Index | Incline Dumbbell Rows
These sets are an RPE of 10 and 11
Goal – Activation and start pump
2/ Back | Banded chins
Now let’s move on to more lat work. I want you to do
2 sets to failure here. I am hoping for anywhere from
8 to 15 reps. See the video below on exactly how to
do these! I use an orange band from EliteFTS. If you
are a strong chinner you might use a long red band, if
you are really weak at chins, you would need the grey
band. Get ready to do a lot of these. I believe these
are awesome. If you can’t do these even with a band,
you can do lat pulldowns for 2 hard sets of 12, but
you should be fine with bands assisting. The band will
help with that. 2 total work sets
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!
Exercise Index - Banded Pull Up
These sets are all RPE of 10
Goal – Supramax pump
18
3/ Back | Rack pulls
On these you are going to do 3 sets of triples to get warmed up. Your lats should be
pumped, so these should feel great. I want you to do these bodybuilding style. Check
out the video below and you will see what I mean by “bodybuilding” style. You probably won’t go as heavy at first as you learn how to engage your lats. We will build your
strength on this as we go though. This will be a key base movement that I want you
to get stronger on, as long as you do not revert to a powerlifting style deadlift. Once
you get to a weight that you can do for say 5 to 6 reps, I want you to do a cluster set
with it. Do 5 or 6, then rest 20 seconds and try to get another couple, then rest 20
seconds, and try to get a few more. 1 total work set
How To Deadlift like a Bodybuilder | Back Workout
This set is an RPE of 11
Goal – Train explosively
4/ Back | Dumbbell pullover
Let’s crank on your lats some more and stretch them. Do 2 sets of 10 here. I would
love for you to try these banded. These are incredible when done banded. See the
video below so you do these perfectly. 2 total work sets
Banded pullovers
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
5/ Back | Standing dumbell row
Let’s finish with a really solid dumbell row variation Jordan Shallow showed me (see
video below). Do 2 sets of 12 here. The 12 should be very tough, but nail the form Jordan describes in the video. 2 total work sets
Exercise Index - Standing Dumbbell Row
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
6/ Back | Hang from chin up bar
Put a weight belt on with some weight and let’s hang and stretch those lats.
Stretch for as long as you can, shoot for 60 seconds.
Goal – Loaded stretch
19
7/ Abs | Sit ups
I have been getting great results doing sit ups with
this technique the last 6 months. Give these a shot.
See the video below to nail the form. Do 4 sets to failure here. Each week you do these your reps should go
up. 4 total work sets
Exercise Index - How To Do a Proper Sit Up
These sets are all RPE of 10
Pro Tip
I like to put abs in after lower back to get some of
that blood out of your lower back and into your
abs. If I would have only done this in my younger
years instead of driving home with a nasty low
back pump after endless reps of hypers! Also,
as you do these, think about curling yourself up
into a ball, and uncurling yourself as well to keep
tension on abs, and off hip flexors.
Goal – Supramax pump
8/ Biceps | Drag curl
We are going to start with an old but awesome exercise
from the legend Vince Gironda. These are called Drag curls.
Watch the video below so that you can see the correct path
for the bar and your elbows. Do 1 to 2 warm up sets to get
the feel of it, then do 2 work sets. The first set should be
around 10 reps to failure. The second set is a cluster set, so
10 reps, then rest 20 seconds, then go to failure, and repeat
one more time. 2 total work sets
This is an example of what it could look like:
25 lbs. x 15
35 lbs. x 6
45 lbs. x 10
45 lbs. x 10, rest 20 seconds and go to failure,
rest 20 seconds and then go to failure again
Exercise Index - Drag Curls
These sets are an RPE of 10 and 11
Goal – Supramax pump
9/ Biceps | Dumbell concentration preacher curl
Do 3 sets of around 10 here. As I say in the video, smash the dumbells together hard!
Squeeze your bis as hard as you can! 3 total work sets
Exercise Index - Concentration Preacher Curls
These sets are all RPE of 10
Goal – Supramax pump
20
THURSDAY
OFF DAY
21
WEEK 1 - FRIDAY
Upper legs
4 exercises
9 sets
Calves
1 exercise
2 sets
Abs
1 exercise
4 sets
Upper legs: The goal of a pump workout is to deliver the most amount of
blood possible into the muscle, you want your skin to literally feel like it is
going to tear from the blood/pump.
1/ Upper legs | Seated leg curls
Do 2-3 sets of 15 to warm up. We are going to then do 3 failure sets of 12-15. Your
hams will fill full of blood quick. You may not get all 15 reps on your 2nd or 3rd set,
that’s ok as long as you are going to failure. 3 total work sets
These sets are all RPE of 10
Goal – Activation and start pump
2/ Upper legs | Leg press
Work up slowly to a weight that is a pretty tough 10. I want you to do 1 set of 10, and
on your second set do a cluster set. So, try to get 10, rest 20 seconds and knock out
some more reps, and then rest 20 seconds and do it again. 2 total work sets
These sets are an RPE of 10 and 11
Goal – Supramax pump
3/ Upper legs | Leg extensions
I want you to do 1-2 feeder sets to get the feel of these, and then do 1 hard set of 12
reps holding for a 2 second squeeze at the top. On your 2nd set, do a cluster set. When
you do these, all reps need to be held at the top and flexed. This is going to hurt, work
through the pain to get as many good reps as you can. Go all out. 2 total work sets
These sets are an RPE of 10 and 11
Goal – Supramax pump
22
4/ Upper legs | Dumbell squat
I really love these for building quad sweep. Do a few feeder
sets to get to your top weight for 12 reps. Do a hard set of 12,
and then, you know it’s coming, a brutal cluster set. Descend
on these nice and slow and really focus on outer quads. Don’t
rush through these. Make every rep count. 2 total work sets
Exercise Index - Dumbbell Squats
These sets are an RPE of 10 and 11
This is an example of what it could look like:
60 lb. dumbbell x 5
80 lb. dumbbell x 5
100 lb. dumbbell x 12
100 lb. dumbbell x 12, rest 20 seconds and
go to failure, rest 20 seconds and then go
to failure again
Goal – Supramax pump
5/ Calves | Standing calve raises
Repeat your calve workout form Monday. I want you to do
a couple high rep warm up sets and then hit 2 hard cluster
sets once you get to a top set of 10 reps. 2 total work sets
Note: In between all sets (even feeders), do tibia raise. This
means simply raising your toes (dorsiflexing your foot). I
like to let my toes hang off an aerobic step bench when
doing these to get some tibialis stretch. Do sets of 20.
Here is a version using a short band if you do not have a
tibia machine also.
Exercise Index - Tibia Raises
These sets are an RPE of 11
Goal – Train muscle from stretch position / long muscle
length and Supramax pump
High intensity technique – Cluster set.
This is an example of what it could look like:
50 x 20
100 x 20
150 x 5
175 x 4
200 x 10, the rest 20 seconds and go to failure,
then rest 20 seconds and go to failure again
Repeat the above for set 2
Pro Tip
The stretch is a non-negotiable on calves. Your
calves are used to walking and flexing, but
not stretching. If you really want to grow your
calves, you simply cannot ignore the stretch.
6/ Abs | Sit ups
Let’s hit abs again this week. Do 4 sets to failure here. Each week you do these your
reps should go up. Use the same form you used on Monday. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
23
WEEK 1 - SATURDAY
Chest
3 exercises
8 sets
Shoulders
2 exercises
6 sets
Triceps
2 exercises
5 sets
1/ Chest | Slight incline dumbell press
In the video below, you can see the angle I am looking for (but don’t do barbell work).
We are going to bump our reps up to around 12 here. Do 3 sets. Do not take these to
full lockout. I want to keep tension on your pecs and load them full of blood. Remember, only 60 second breaks! 3 total work sets
Exercise Index - Low Incline Press
These sets are an RPE of 10 and 11
Goal – Supramax pump
2/ Chest | Hex press
Do a feeder set and then 2 hard sets of 8 reps. On your 3rd set I want a cluster set. You
know the drill. 8 reps, 20 seconds and failure, and repeat one more time. 3 total work sets
Exercise Index - Hex Press
These sets are an RPE of 10 and 11
Goal – Supramax pump
3/ Chest | Ladder pushups
See the video below for form. Two full sets of these will be nasty. If you do not have
a cambered bar, do Stretch pushups. In that case just do 2 sets to complete failure.
2 total work sets
Exercise Index - Ladder Push Ups
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
4/ Shoulders | Dumbell side lateral partials
Do a warm up set here and then we are going to smoke your shoulders with 3 sets of
20. Watch the video below so you hit these perfect. 3 total work sets
Exercise Index - Partial Dumbbell Side Laterals
These sets are RPE of 10
Goal – Supramax pump
24
5/ Shoulders | Dumbell side laterals
Now you simply lighten up the weight and do 2 sets of 8 followed by your cluster set
for the 3rd set. 3 total work sets
These sets are RPE of 10 and 11
Goal – Supramax pump
6/ Triceps | Dual handle pushdown
Do a warm up set here, then do 1 hard set of around 12 reps going to failure, and then hit
your cluster set on your 2nd set. Notice the spongy grips in the video. Use these if you
can, the metal D handles don’t feel nearly as good as these handles do. 2 total work sets
Tricep pushdowns with single handles
These sets are all RPE of 10 and 11
Goal – Supramax pump
7/ Triceps | Pin presses
Oh yea, a carryover from my powerlifting days. I love these. Watch the video below. I
want 3 sets of 6 here. 3 total work sets
Exercise Index - Pin Press
These sets are all RPE of 9
Goal – Supramax pump
25
SUNDAY
OFF - FAMILY DAY
26
Week 2
The high intensity technique focus is cluster sets in weeks 1 and 2.
This is done by going to failure, resting 20 seconds and then going
to failure again, and then resting 20 seconds, and going to failure
one last time.
Monday - Pull Workout
Friday - Pull Workout
Back
5 exercises
12 sets
Back
5 exercises
13 sets
Abs
1 exercise
4 sets
Abs
1 exercise
4 sets
Biceps
2 exercises
6 sets
Biceps
2 exercises
6 sets
8 exercises
22 sets
8 exercises
23 sets
Tuesday - OFF
Saturday - OFF - Family Day
Wednesday - Leg Workout
Sunday - OFF - Family Day
Upper legs
5 exercises
12 sets
Calves
1 exercise
3 sets
6 exercises
15 sets
Thursday - Push Workout
Chest
4 exercises
10 sets
Shoulders
3 exercises
8 sets
Triceps
2 exercises
6 sets
9 exercises
24 sets
27
WEEK 2 - MONDAY
Back
5 exercises
12 sets
Abs
1 exercise
4 sets
Biceps
2 exercises
6 sets
1/ Back | Incline dumbbell/kettlebell row
This week we start off with the same exercise as last week,
but now we start to add a little volume. Last week you did a
hard work set, and then a cluster set. Now you are going to
do 2 hard work sets and then your cluster set. This is how
we use the “progressive resistance” model in this program,
in addition to the more classic way of doing it (sets and reps)
you’ll see as well. Look at the example below and compare
to last week so you can see the change. 3 total work sets
Exercise Index | Incline Dumbbell Rows
These sets are an RPE of 10 and 11
This is an example of what it could look like:
20 lb. dumbbells x 15
30 lb. dumbbells x 15
40 lb. dumbbells x 5
50 lb. dumbbells x 12 (added from last week)
50 lb. dumbbells x 12
50 lb. dumbbells x 12, rest 20 seconds and
go to failure, rest 20 seconds and then go to
failure again
Goal – Activation and start pump
2/ Back | Banded chins
Like last week, we do all of our sets to failure here too. Now instead of doing 2 sets,
we go to 3 here too. 3 total work sets
Exercise Index - Banded Pull Up
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Barbell hyperextensions
We did rack pulls on Wednesday, so not quite enough time for my liking to come back and
do them heavy again. There is nothing easy about this exercise though. It’s brutal. I want
you to really warm up carefully here with a few light sets before hitting 2 hard sets of 1012. I don’t want these to be to failure, but close. Make sure the pad is high on your quads up
by your waist so you are pivoting with your lower back, and not just doing glutes and hams.
This is an incredible all-around posterior chain building exercise though. 2 total work sets
Exercise Index - Barbell Hyperextensions
These sets are an RPE of 8-9
Goal – Supramax pump
4/ Back | Straight arm pulldowns
Let’s keep stress off that lower back and continue to pump up your upper lats. Notice
how the form is a little different and a little more focused on upper lats in the video. I
want you to do 2 hard sets of 10 here reaching failure. 2 total work sets
28
Exercise Index - Straight Arm Pulldown Pushdown
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
5/ Back | Standing dumbell row
For our final exercise, we are coming back to these, but this week they should feel even better as
your form should be improved. Do 2 sets of 12 again, hitting failure on both sets. 2 total work sets
Exercise Index - Standing Dumbbell Row
These sets are all RPE of 10
Goal – Supramax pump
6/ Back | Hang from chin up bar
Put a weight belt on with some weight and let’s hang and stretch those lats. Stretch for
as long as you can, shoot for 60 seconds.
Goal – Loaded stretch
7/ Abs | Sit ups
Do 4 sets to failure here. Your reps should be higher than last week. 4 total work sets
Exercise Index - How To Do a Proper Sit Up
These sets are all RPE of 10
Goal – Supramax pump
8/ Biceps | Drag curl
This is the same as last week, but we add another work
set, thus more volume. The first 2 sets should be around
10 reps to failure. The 3rd set is a cluster set, so 10 reps,
then rest 20 seconds, then go to failure, and repeat one
more time. 3 total work sets
Exercise Index - Drag Curls
These sets are an RPE of 10 and 11
This is an example of what it could look like:
25 lbs. x 15
35 lbs. x 6
45 lbs. x 10 (added work set)
45 lbs. x 10
45 lbs. x 10, rest 20 seconds and go to failure,
rest 20 seconds and then go to failure again
Goal – Supramax pump
9/ Biceps | Dumbell concentration preacher curl
Let’s finish with these again this week as well. Do 3 sets of around 10 here. Remember to
smash the dumbells together hard! Squeeze your bis as hard as you can! 3 total work sets
Exercise Index - Concentration Preacher Curls
These sets are all RPE of 10
Goal – Supramax pump
29
TUESDAY
OFF DAY
30
WEEK 2 - WEDNESDAY
Upper legs
5 exercises
12 sets
Calves
1 exercise
3 sets
1/ Upper legs | Lying leg curl
Hopefully you enjoyed that painfully awesome pump style leg
workout on Friday. Now we are back to a base workout. We
are going to do sets of 10 working our way up until we barely
get 10 again. The difference this week is too add volume, so
we do an extra work set. If you can get more than 10, simply
keep going up and don’t count as a work set. 3 total work sets
These work sets are an RPE of 10
This is an example of what it would look like:
60 x 20
80 x 20
100 x 10
125 x 10 (added work set)
125 x 10 (barely got 10)
125 x 10 (just got 10 again)
Goal – Activate and pump
2/ Upper legs | Barbell squats
We are going to drive up our reps a bit this week on the squats
as our progressive overload measure. Last week we did 2
hard sets of 8. I want to see if you have it in you to the do the
same weight for 2 sets of 10 this week! 2 total work sets
Note: Form is critical even with the addition of the reps! Every rep should be done with perfect form, sloppy form is not
acceptable!
This is an example of what it could look like:
135 x 10
185 x 10
225 x 6
275 x 6
315 x 10 (barely got 10)
315 x 10 (barely got 10 again)
These sets are an RPE of 10
Goal – Train explosively
3/ Upper legs | Reverse lunge
We are bumping these up in the order this week and adding
volume! Remember, if you want more glute then lean forward. If
you want more quad stay more upright. I do want you to elevate
that front foot though to get more range of motion again. You
are going to do 2 normal sets of 10 (on each leg) for your first
sets. Then you are going to something a little tougher for your
final work set. You are going to do a cluster set. You knew that
though didn’t you! Start with one leg and do as many as you can
(should be 10-12 reps), then rest 20 seconds and go right back
to work on the same leg going to failure again, and then do it
ONE MORE TIME after resting another 20 seconds. Rest for 3
full minutes before you do the other leg. 3 total work sets
High intensity technique – Cluster set.
This is an example of what it could look like:
1 25 lb. kettlebell for 10 on each leg (added
this work set)
1 25 lb. kettlebell for 10 on each leg
1 30 lb. kettlebell for 10, then rest 20 seconds and go to failure, and then rest 20
seconds and go to failure again.
Rest 3 minutes
Do the other leg
*Note, since you are moving these up in the order, you may be stronger so don’t
hesitate to use more weight then last week as well.
31
Exercise Index - Reverse Lunges
These sets are an RPE of 10 and then 11
Goal – Supramax pump
4/ Upper legs | Leg press
I want you to place your feet in the middle of the platform
about 2 inches apart. You are going to do these reps by lowering the weight very slowly for a 3 second count and then
driving up to ¾ lockout before coming right back down. This
should burn like fire. I want you to do 15 slow and painful reps
on your 1st, and then use the same weight for a cluster set.
Light’s out. 2 total work sets
This is an example of what it could look like:
2 plates per side x 6
4 plates per side x 15
4 plates per side x 15, rest 20 seconds, and
do 10 reps, rest 20 seconds and do 7 reps
These sets are an RPE of 10 and 11
Goal – Supramax pump
5/ Upper legs | Banded barbell stiff legged deadlift
Repeat these from last week. I want you to descend with a slow 3 second count, sit in the stretch for 1 second, and then come back up 4/5 of the way. Try to get around 8-10 reps like this going to failure with good
form. Ensure your back is flat and not rounded as you hold your stretch at the bottom. You won’t be able to
use a lot of weight with this technique, and there is a massive emphasis on the stretch. Go to about 2:15 in
the video to see this exercise. Do 2 feeder sets of 5 reps to find the right weight. 2 total work sets
4 Easy Band Exercises Anyone Can & Should Do
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
6/ Calves | Standing calve raises
I want you to do a couple high rep warm up sets and then
hit 3 hard cluster sets once you get to a top set of 10 reps.
3 total work sets
Note: In between all sets (even feeders), do tibia raise. This
means simply raising your toes (dorsiflexing your foot). I
like to let my toes hang off an aerobic step bench when
doing these to get some tibialis stretch. Do sets of 20.
Here is a version using a short band if you do not have a
tibia machine also.
Exercise Index - Tibia Raises
These sets are an RPE of 11
High intensity technique – Cluster set.
This is an example of what it could look like:
50 x 20
100 x 20
150 x 5
175 x 4
200 x 10, the rest 20 seconds and go to failure,
then rest 20 seconds and go to failure again
Repeat the above for set 2
Repeat the above again for set 3
Goal – Supramax pump and train muscle from stretch
position / long muscle length
32
WEEK 2 - THURSDAY
Chest
4 exercises
10 sets
Shoulders
3 exercises
8 sets
Triceps
2 exercises
6 sets
1/ Chest | Slight decline dumbbell press
We stay with these another week, and add another work
set. You should be noticing a pattern here. Work up to a
tough 8 and do 3 sets with it as compared to 2 last week.
3 total work sets
These sets are RPE of 10
Goal – Activation and start pump
This is an example of what it would look
like/what I did:
25’s x 20
45’s x 15
65’s x 4
85’s x 4
105’s x 8
105’s x 8
105’s x 7 (you may lose a rep or two)
2/ Chest | Incline barbell press on slight incline
You should be pretty warmed up but make sure you still do
a few feeder sets to get the feel of the angle and weight. I
would like to see you beat the reps you did last week on here.
Last week you did sets of 6 on your top 2 sets, see if you can
get 7 or 8 this week! 2 total work sets
These sets are all RPE of 10
This is an example of what it could look like:
185 x 3
205 x 3
225 x 3
275 x 7 (beat 6 from last week)
275 x 6 (couldn’t quite hit 7)
Goal – Train explosively
3/ Chest | Banded machine press
Your high intensity technique for maximum pump here today is still a cluster set. I want
you to use bands though. Drive to full lockout explosively and flex your chest as hard
as you can for a 2 count. These are incredible. Find a weight that is a tough 6. Do 2 work
sets with it. Now what I want you to do for your 3rd set, is go to failure with it, then
pause for 20 seconds and go to failure again, and then repeat 1 more time. Your reps will
probably look something like this --> 8, 5, 4. The machine I am using in the video below
is a really good one, but you can use a band on a variety of machines. 3 total work sets
How to attach bands to a Hammer chest press
These sets are an RPE of 10 and 11
Goal – Train explosively
33
4/ Chest | Low cable flye
I guess you could call this a low cable crossover too. I attached a video so you can
see what I want. Do a work set of 8 here, and then do another cluster set like we did
last exercise. Do 8, rest 20 seconds, and go to failure, and then do it one more time.
2 total work sets
Exercise Index - Low Cable Crossover
These sets are an RPE of 10 and 11
Goal – Train muscle from stretch position / long muscle length
5/ Shoulders | Rear delt band pull
Let’s do these again so you can perfect the form and feel these even better this week.
We are going to add a work set. Do a warm up set or two, and then do 3 hard sets of
25 reps on each side. 3 total work sets
Exercise Index - Rear Delt Band Pulls
These sets are all RPE of 9
Goal – Supramax pump
6/ Shoulders | Landmine shoulder press
I think you’ll really enjoy this movement. My shoulders have actually just felt better since I incorporated these into my routines. I want you to simply do a good solid
3 sets of 8 here. Don’t go to complete failure, leave a rep or two in the tank and use
perfect form per the video below. 3 total work sets
Exercise Index - Landmine Shoulder Press
These sets are all an RPE of 8-9
Goal – Supramax pump
7/ Shoulders | Dumbbell incline front raise
Do 2 sets of 15 here again this week. 2 total work sets
Exercise Index - Incline Front Delt Raise
These sets are all RPE of 9
Goal – Supramax pump
8/ Triceps | Rope pushdown
Lets bump our volume on these this week, before we switch out to 2 new exercises next
week. Do 1 feeder set, and then do 2 hard sets of about 10, and then on your 3rd set, hit the
cluster set. Failure, rest 20 seconds, failure, rest 20 seconds, and failure. 3 total work sets
These sets are all RPE of 10 and 11
Goal – Supramax pump
34
9/ Triceps | Lying extensions/skullcrushers
Use dumbbells on these today. Do 1 feeder set to start to get the feel of the movement.
Next, shoot for about 12 reps on your first 2 work sets. It should be to failure. On your 3rd
set you will do the cluster set. So, go to failure, rest 20 seconds, and go to failure again,
and then repeat one more time. 3 total work sets
Exercise Index - Lying Tricep Extensions
These sets are all RPE of 10 and 11
Goal – Supramax pump
35
WEEK 2 - FRIDAY
Back
5 exercises
13 sets
Abs
1 exercise
4 sets
Biceps
2 exercises
6 sets
1/ Back | Incline dumbbell/kettlebell row
Let’s finish week 2 strong. I know we hit back hard on Monday,
but we have 2 days off coming, so let’s go ALL OUT. This is our
last time using these as our lead exercise, so make the most
out of them, you may miss them! Do several warm up sets
before hitting 4 hard work sets. We are going to do 3 heavy
sets of 10 here, and then a cluster set for your 4th work set. 4
total work sets
These sets are an RPE of 10 and 11
Goal – Activation and start pump
This is an example of what it could look like:
20 lb. dumbbells x 15
30 lb. dumbbells x 15
40 lb. dumbbells x 5
50 lb. dumbbells x 10
50 lb. dumbbells x 10
50 lb. dumbbells x 10
50 lb. dumbbells x 10, rest 20 seconds and
go to failure, rest 20 seconds and then go to
failure again
2/ Back | Banded chins
We are going to add another work set here too, so hit 3 sets to failure. 3 total work sets
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Rack pulls
Now we get back to our rack pulls. These should feel great with the lat pump you
have. Do sets of 3 up to a weight that is a tough 3. The 3rd rep should be with perfect
form though. I want you to do 10 singles with it. Rest 10 seconds between each single.
So do a rep, rest 10 seconds and repeat until you have hit 10 total reps. This is a good
way to get more reps with a weight you could normally just do 3 reps with it. This is a
little different but effective way of accumulating quality volume. 1 total work set
This set is an RPE of 11
Goal – Train explosively
4/ Back | Supinated pulldown
Let’s rest that lower back up now and do these pulldowns facing away from the
stack. The weight is not heavy enough to stretch you hard due to not being locked in,
but these are great for working contractions at the bottom. Drive your elbows down
and really focus on squeezing lats. Notice I am using single handles too, this allows
for more range of motion. Do 3 hard sets of 10 here. 3 total work sets
36
Supinated pull down variation
These sets are all RPE of 9
Goal – Supramax pump
5/ Back | Dumbell pullovers
Let’s finish up back with 2 hard sets of dumbell pullovers. Feel free to do the banded
version as well. 2 total work sets
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
6/ Back | Hang from chin up bar
Put a weight belt on with some weight and let’s hang and stretch those lats.
Stretch for as long as you can, shoot for 60 seconds.
Goal – Loaded stretch
7/ Abs | Sit ups
Continue to drive your reps up on these. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
8/ Biceps | Drag curl
One more workout with these next 2 exercises and then we
rotate them out. Do 1 to 2 warm up sets to get the feel of it,
then do 3 work sets. The first 2 sets should be around 10
reps to failure. The 3rd set is a cluster set, so 10 reps, then
rest 20 seconds, then go to failure, and repeat one more
time. 3 total work sets
These sets are an RPE of 10 and 11
This is an example of what it could look like:
25 lbs. x 15
35 lbs. x 6
45 lbs. x 10
45 lbs. x 10
45 lbs. x 10, rest 20 seconds and go to failure,
rest 20 seconds and then go to failure again
Goal – Supramax pump
9/ Biceps | Dumbell concentration preacher curl
Do 3 sets of around 10 here. As I say in the video, smash the dumbells together hard!
Squeeze your bis as hard as you can! 3 total work sets
Exercise Index - Concentration Preacher Curls
These sets are all RPE of 10
Goal – Supramax pump
37
SATURDAY
OFF - FAMILY DAY
38
SUNDAY
OFF - FAMILY DAY
39
Week 3
The high intensity technique focus is drop sets in weeks 3 and 4.
How to do your drop sets:
This is done by going to failure, reducing the weight by 20-30% and going to failure
again, and then making one more 20-30% reduction and going to failure a final time.
You want a minimum of 4 reps and a maximum of 8 reps after each drop. So if you
get say 2 reps after a drop, then you didn’t make a big enough weight drop, but if
you knock out 12, then you dropped the weight too much.
Generally, this is a 20-30% drop each time, but it can vary depending on your muscle
fiber type, endurance, and pain tolerance. You may need a slightly bigger drop or a
slightly smaller drop.
Thursday - OFF
Monday - Leg Workout
Upper legs
5 exercises
15 sets
Calves
1 exercise
4 sets
6 exercises
19 sets
Tuesday - Push Workout
Chest
4 exercises
11 sets
Shoulders
3 exercises
9 sets
Triceps
2 exercises
8 sets
9 exercises
28 sets
Wednesday
Back
5 exercises
15 sets
Abs
2 exercises
6 sets
Biceps
2 exercises
8 sets
9 exercises
29 sets
Friday - Leg Workout (Pump style)
Upper legs
5 exercises
16 sets
Calves
1 exercise
4 sets
Abs
2 exercises
6 sets
8 exercises
26 sets
Saturday - Push Workout (Pump style)
Chest
4 exercises
12 sets
Shoulders
2 exercises
8 sets
Triceps
2 exercises
8 sets
8 exercises
28 sets
Sunday - OFF - Family Day
40
WEEK 3 - MONDAY
Upper legs
5 exercises
15 sets
Calves
1 exercise
4 sets
1/ Upper legs | Seated leg curls
Time to hit the leg curls in style, with a nice big drop set. Hit
your warm ups, then do 2 hard sets of 8, and then on your
3rd set, do a drop set. Do 8 reps, then drop the weight and
shoot for another 6 to 8 reps, and then drop it one more
time and go for another 6 to 8. 3 total work sets
These work sets are an RPE of 10 and 11
Goal – Activate and pump
This is an example of what it would look like:
60 x 20
80 x 20
100 x 6
120 x 8
120 x 8 (barely got 8)
120 x 8, drop the weight and do 6 to 8, and
then drop it again and do another 6 to 8.
2/ Upper legs | Barbell squats
You are coming off two full days of rest, so you should be
ready to go hard! We are going to stick with squats and do
sets of 10. Remember, if you prefer to use a Safety Squat Bar
or other bar that is fine. If your lower back is not healthy feel
free to use a machine squat with a back support. Make that
adjustment, but still use the same rep scheme. You are going
to work up to a weight that is pretty tough for 10, but you still
have a rep or two in the tank. Nail 3 sets like this. Remember
to leave a rep or two in the tank, this is volume focused work,
not failure training. Descend under control for a 2 to 3 second count and then drive up explosively. 3 total work sets
This is an example of what it could look like:
135 x 10
185 x 10
225 x 5
275 x 5
315 x 10
315 x 10
315 x 10
Note: Form is critical! Every rep should be done with perfect form, sloppy form is not acceptable!
These sets are an RPE of 8-9
Goal – Train explosively
3/ Upper legs | Hack Squat
Hopefully you have a good hack squat but remember if you
do not, try to simulate as best you can with a machine that
supports your back. I want you to do 1-2 feeder sets, and
then 2 slow sets of 8 reps followed by a drop set on your
3rd set. These should not be to failure. Leave a rep or two in
the tank on the first 2 sets. 3 total work sets
These sets are an RPE of 9-11.
Goal – Supramax pump
This is an example of what it could look like:
1 plate per side x 6
2 plates per side x 4
3 plates per side x 8
3 plates per side x 8
3 plates per side x 8, drop to 2 plates and
shoot for 8, and then drop again and shoot
for 8.
41
4/ Upper legs | Reverse lunge
Ok this is going to be nasty. Do 2 sets of 10, going down slowly, and driving up through your heel to nail your quad and
glute. On your 3rd set, you do the drop set. If the cluster set in
week 1 seemed bad, this is worse. 3 total work sets
These sets are an RPE of 10 and then 11
Goal – Supramax pump
This is an example of what it could look like:
1 20 lb. kettlebell for 5 on each leg
1 35 lb. kettlebell for 10 on each leg
1 35 lb. kettlebell for 10 on each leg
1 35 lb. kettlebell for 10, drop the weight to
25 lb. kettlebell and shoot for 8, and then
drop to a 15 lb. kettlebell for around 8
Rest 3 minutes
Do the other leg
5/ Upper legs | Dumbbell stiff legged deadlift
On these we do 3 straight sets of 10 after doing 1 feeder set. Leave a rep or two in the
tank on each set. Descend slowly keeping your back flat (not arched). Push your hips
back and then pull yourself up with hams and glutes. 3 total work sets
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
6/ Calves | Standing calve raises
I want you to do a couple high rep warm up sets to start.
Do 3 sets of 10 after that, and on your 4th set, make it a
drop set. 4 total work sets
Note: In between all sets (even feeders), do tibia raise.
This means simply raising your toes (dorsiflexing your
foot). I like to let my toes hang off an aerobic step
bench when doing these to get some tibialis stretch.
Do sets of 20.
This is an example of what it could look like:
50 x 20
100 x 20
150 x 10
150 x 10
150 x 10
150 x 10, then drop to 110 for 6-8, then 80 for 6-8
These sets are an RPE of 10-11
Goal – Supramax pump and train muscle from stretch position / long muscle length
42
WEEK 3 - TUESDAY
Chest
4 exercises
11 sets
Shoulders
3 exercises
9 sets
Triceps
2 exercise
8 sets
1/ Chest | Slight incline dumbbell press
Now we switch over to a slight incline press. Instead of
propping the bottom end of the bench up with a 25 lb.
plate, prop the other end up. Do a few warm ups, then low
rep feeder sets until you get to your big set. I want you to
hit failure around 8 reps. Do 3 sets like this. Remember if
you are getting 8 too easy, keep going up. We want to see
the maximum amount of weight you can do with good
form for 8 solid reps. 3 total work sets
This is an example of what it could look like:
25’s x 20
45’s x 15
65’s x 6
85’s x 4
105’s x 8
105’s x 8
105’s x 7 (you may lose a rep or two)
These sets are RPE of 9
Goal – Activation and start pump
2/ Chest | Incline barbell press on slight incline
I want you to do your absolute best to get 1 more rep
with what you were doing on last Thursday’s workout.
On that day you were going for 7 or 8, trying to beat
your 6. Let’s see what you can do this week. You added an extra heavy set on the first exercise, but I still
think if you get fired up you can get the extra rep or
two. I want 2 work sets like this. 2 total work sets
This is an example of what it could look like:
185 x 3
205 x 3
225 x 3
275 x 8 (barely got 8)
275 x 8 (barely got 8 again)
These sets are all RPE of 10
Goal – Train explosively
3/ Chest | Machine press
Ok, now it is drop set time. Do 2 hard sets of 8, and
then hit your drop set. 3 total work sets
These sets are an RPE of 10 and 11
Goal – Supramax pump
This is an example of what it could look like:
155 x 6
185 x 8
185 x 8
185 x 8, drop to 145 x 6, then drop to 125 x 6
4/ Chest | Cable flye press
This is a really fun fly press combo I have been doing. The cables provide great resistance as you lower the weight, and then the pressing motion provides an outstanding
contraction when done as shown in the video. Do 3 sets of 8 here. These should also
burn like fire. 3 total work sets
43
Machine flye with forced reps, iso hold, and partials
These sets are an RPE of 10 and 11
Goal – Train muscle from stretch position / long muscle length
5/ Shoulders | Machine rear delt/reverse pec deck fly
This is just the basic reverse fly done on a machine with your chest pressed against the
pad. The most basic rear delt movement. Do 3 sets of 25 here to light up your rear delts
right out of the gate. 3 total work sets
These sets are all RPE of 9
Goal – Supramax pump
6/ Shoulders | Landmine shoulder press
Let’s pick up where we left off last Thursday on these. I want you to simply do a good
solid 3 sets of 8 here again. Don’t go to complete failure, leave a rep or two in the tank
and use perfect form per the video below. 3 total work sets
Exercise Index - Landmine Shoulder Press
These sets are all an RPE of 8-9
Goal – Supramax pump
7/ Shoulders | Spidercrawls
Here is an excellent way to cap off our delts workout. Do the spidercrawls superset with
the over and backs as shown in the video. On the spidercrawls go up and down 3 times
for each set. On the over and backs do 10 reps per set. Do 3 rounds. 3 total work sets
Shoulder rehabilitation exercises
These sets are all RPE of 9
Goal – Supramax pump
8/ Triceps | Dual handle pushdown
Ok, let’s get to my favorite version of a triceps pushdown.
I like doing these with individual handles, and preferably
a spongy type grip. These were a game changer for me in
terms of feeling my triceps work and not killing my elbows.
Do 3 hard sets of 12, and then do a drop set to load them
full of blood. 4 total work sets
This is an example of what it could look like:
105 x 10
155 x 12
155 x 12
155 x 12
155 x 12, drop to 125 x 8, then drop to 105 x 6
These sets are all RPE of 10 and 11
Goal – Supramax pump
44
9/ Triceps | Bent over extensions
Keep those single handles for these. Like on the last exercise, we hit 3 hard sets, 10
reps this time, and then do a drop set. Watch the video to see my form. Really work that
stretched position. 4 total work sets
Bent over extensions with single handles
These sets are all RPE of 10 and 11
Goal – Train muscle from stretch position / long muscle length
45
WEEK 3 - WEDNESDAY
Back
5 exercises
15 sets
Abs
2 exercises
6 sets
Biceps
2 exercises
8 sets
1/ Back | Meadows row
You knew these were coming! This is a brutal way to hammer your lats, rhomboids, even your lower traps to a degree. I want you to work up to a tough set of 8. Do 2 hard
sets of 8 here, and then a 3rd set using the dropset technique. 3 total work sets
Meadows rows version 2
These sets are an RPE of 10 and 11
Goal – Activation and start pump
This is an example of what it could look like:
25 lbs. x 15
25 lbs. x 10
50 lbs. x 6
75 lbs. x 8
75 lbs. x 8
75 lbs. x 8, then drop to 50 lbs x 8, then drop
to 35 lbs. x 6
2/ Back | Banded chins
We continue to drive our volume up here as we are now at 4 sets to failure. Hopefully
you are getting better and better at these. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Dumbell rows
We smashed the rack pulls last Thursday so we will pick
back up with them on Monday’s back workout. For today,
we are going to do another strong basic exercise, dumbell rows. I like to do these straddling a bench. My low back
just feels so much better, I have more of a solid base, and I
can feel my lats more as I drive my elbow up. Do 2 sets of 8
here, and then another sick dropset. Go to about the 7-minute mark in the video and you will see how we are positioned
on the bench, and a little drop set pain. 3 total work set
This is an example of what it could look like:
60 lbs. x 6
80 lbs. x 6
100 lbs. x 8
100 lbs. x 8
100 lbs. x 8, then drop to 80 lbs. x 8, then
drop to 60 lbs. x 8
Low Volume Back Workout for Crazy Mass
These sets are an RPE of 10 and 11
Goal – Supramax pump
46
4/ Back | Dumbbell pullover
That’s 2 exercises we have done nasty drop sets on so let’s give those biceps a break
and stretch out your lats big time. Do 3 sets of 10 here. 3 total work sets
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
5/ Back | Dumbell shrug
Let’s finish up with some dumbell shrugs. On these I like for there to be a 2 second
hold at the top of each rep. Do 2 x 10 like this. 2 total work sets
Note: I prefer women to do a facepull with trap emphasis rather than doing a standard shrug.
These sets are all RPE of 9
Goal – Supramax pump
6/ Back | Hang from chin up bar
Put a weight belt on with some weight and let’s hang and stretch those lats.
Stretch for as long as you can, shoot for 60 seconds.
Goal – Loaded stretch
7/ Abs | Sit ups
Do 4 sets to failure here. Each week you do these your reps should go up. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
8/ Abs | Hanging leg raises
Do 2 sets to failure here. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
9/ Biceps | Barbell curl
You should be plenty warmed up and only need 1 feeder set.
Do 3 sets of 8 here, and on your 4th set do a drop set. 4
total work set
These sets are an RPE of 10 and 11
Goal – Supramax pump
This is an example of what it could look like:
45 lbs. x 6
65 lbs. x 8
65 lbs. x 8
65 lbs. x 8
65 lbs. x 8, then drop to 55 lbs. x 6, then drop
to 45 lbs. x 6
47
9/ Biceps | Brachioradialis curl
Look carefully in the video at how I set these up. These have become one of my absolute favorite arm exercises, specifically to hit that top part of your forearm (brachioradialis). Nothing like a big forearm hanging out of your t-shirt. It does hit your brachialis and bis as well. Do 4 sets of 10 here. 4 total work sets
Exercise Index - Brachialis / Brachioradialis Curl
These sets are all RPE of 10
Goal – Supramax pump
48
THURSDAY
OFF DAY
49
WEEK 3 - FRIDAY
Upper legs
5 exercises
16 sets
Calves
1 exercise
4 sets
Abs
2 exercise
6 sets
1/ Upper legs | Lying leg curls
Do 2-3 sets of 15 to warm up. We are going to work at a fast pace on these to rapidly
jam blood into your hams. Work up to a tough set of 15 reps. Stay there, and just do 3
more sets with only 45 second breaks between sets. Go to failure each set. You will
obviously lose reps, but your hams are going to be on fire. 4 total work sets
These sets are all RPE of 10
Goal – Activation and start pump
2/ Upper legs | Leg press
We are going to keep the pace going on these. Work your
way up to a tough 15, and do the same thing, but expand
the breaks to 60 seconds between sets. Again, you will lose
reps, that’s ok, we are still exhausting and loading muscle
fibers. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
This is an example of what it could look like:
1 plate per side x 15
2 plates per side x 15
3 plates per side x 15
4 plates per side x 15
5 plates per side x 15 rest 60 seconds, and
repeat, repeat again, and repeat again
3/ Upper legs | Leg extensions
Let’s get some more blood in there for good measure. Do 2
sets of 10, and then on your last set, do a drop set. 3 total
work sets
These sets are an RPE of 10 and 11
Goal – Supramax pump
This is an example of what it could look like:
115 lbs. x 15
140 lbs. x 10
140 lbs. x 10
140 lbs. x 10, then drop to 110 lbs. x 6 then
drop to 85 lbs. x 6
4/ Upper legs | Dumbbell squat
Let’s hit these again this week too, but I only want 2 heavy
straight sets. So do medium weight feeder set, and then
hammer 2 heavy sets of 8. 2 total work sets
Exercise Index - Dumbbell Squats
These sets are an RPE of 10
This is an example of what it could look like:
60 lb. dumbbell x 5
110 lb. dumbbell x 8
110 lb. dumbbell x 8
Goal – Supramax pump
50
5/ Upper legs | Nordic leg curl
Do 3 sets here. You don’t have to go to complete failure. This is a really tough
exercise. I typically do 6 to 8 reps and I have very strong hamstrings, so be
smart. 3 total work sets
Exercise Index - Nordic Leg Curls
These sets are all RPE of 8
Goal – Supramax pump
6/ Calves | Standing calve raises
I want you to do a couple high rep warm up sets to start.
Do 3 sets of 10 after that, and on your 4th set, make it a
drop set. 4 total work sets
Note: In between all sets (even feeders), do tibia raise. This
means simply raising your toes (dorsiflexing your foot). I
like to let my toes hang off an aerobic step bench when
doing these to get some tibialis stretch. Do sets of 20.
These sets are an RPE of 10-11
This is an example of what it could look like:
50 x 20
100 x 20
150 x 10
150 x 10
150 x 10
150 x 10, then drop to 110 for 6-8, then 80 for
6-8
Goal – Supramax pump and train muscle from stretch position / long muscle length
7/ Abs | Sit ups
Do 4 sets to failure here. Each week you do these your reps should go up. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
8/ Abs | Hanging leg raises
Do 2 sets to failure here. 2 total work sets
These sets are all RPE of 10
Goal – Supramax pump
51
WEEK 3 - SATURDAY
Chest
4 exercises
12 sets
Shoulders
2 exercises
8 sets
Triceps
2 exercises
8 sets
1/ Chest | High incline dumbell press
On these I want you to use a high incline. The normal bench you find is typically 45
degrees. See if you can go a little higher. This is shoulder and chest. It is working both
probably equally. I want you to work up to a weight that is a tough 15 and try to do 3
sets at that rep range. The last rep should be failure on all sets. 3 total work sets
These sets are all RPE of 10
Goal – Activation and start pump
2/ Chest | High incline Smith machine
Hopefully you can drag the bench you are using into a Smith machine for some presses
now. I want you to do these for 3 sets of 8 once you do a feeder set or two. 3 total work sets
High Incline Smith Press
These sets are all RPE of 10
Goal – Supramax pump
3/ Chest | Pec minor dip
Back to one of my favorites! These are tough, and take practice, but when you nail them,
you’ll know it. Do 3 sets to failure. See the video below for a form refresher. 3 total work sets
Exercise Index - Pec Minor Dip | Chest Exercise
These sets are all RPE of 10
Goal – Supramax pump
4/ Chest | Dips
Now we go to regular dips. You can use an assist machine if needed. You might, as
you are probably pretty fatigued at this point. Work the bottom half of the movement
only. I want you to feel a nice stretch on all the reps. 8 to 15 reps is a good range. If
you can do more than 15, add weight via a dip belt. 3 total work sets
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
52
5/ Shoulders | Dumbell side laterals
Do these seated with a forward lean as seen in the video. Do 4 sets of 10. 4 total
work sets
Seated side laterals with a forward lean
These sets are RPE of 9
Goal – Supramax pump
6/ Shoulders | Bent over dumbbell swings
Watch the video on how I do these. Let your arms hang and just swing the weight. This is
going to light up your rear delts. Do 4 sets of 20. 4 total work sets
Rear Delt Swings
These sets are RPE of 10
Goal – Supramax pump
Same as last week here, I just want more volume.
7/ Triceps | Dual handle pushdown
Do a warm up set here, then do 3 hard sets of around 10 reps going to failure, and then hit
your drop set on your 4th set. Keep using those spongy grips if you can. 4 total work sets
Tricep pushdowns with single handles
These sets are all RPE of 10 and 11
Goal – Supramax pump
8/ Triceps | Pin presses
I want 4 sets of 6 here. 4 total work sets
Exercise Index - Pin Press
These sets are all RPE of 10
Goal – Supramax pump
53
SUNDAY
OFF - FAMILY DAY
54
Week 4
The high intensity technique focus is drop sets in weeks 3 and 4.
How to do your drop sets:
This is done by going to failure, reducing the weight by 20-30% and going to failure
again, and then making one more 20-30% reduction and going to failure a final time.
You want a minimum of 4 reps and a maximum of 8 reps after each drop. So, if you
get say 2 reps after a drop, then you didn’t make a big enough weight drop, but if
you knock out 12, then you dropped the weight too much.
Generally, this is a 20-30% drop each time, but it can vary depending on your muscle
fiber type, endurance, and pain tolerance. You may need a slightly bigger drop or a
slightly smaller drop.
Monday - Leg Workout
Thursday - Push Workout
Back
5 exercises
17 sets
Chest
4 exercises
14 sets
Abs
2 exercises
6 sets
Shoulders
3 exercises
9 sets
Biceps
2 exercises
8 sets
Triceps
2 exercises
8 sets
9 exercises
31 sets
9 exercises
31 sets
Tuesday - OFF
Friday - Pull Workout
Wednesday - Leg Workout
Upper legs
5 exercises
17 sets
Calves
2 exercise
6 sets
7 exercises
23 sets
Back
5 exercises
17 sets
Abs
2 exercises
7 sets
Biceps
2 exercises
8 sets
9 exercises
32 sets
Saturday - OFF - Family Day
Sunday - OFF - Family Day
55
WEEK 4 - MONDAY
Back
5 exercises
17 sets
Abs
2 exercises
6 sets
Biceps
2 exercises
8 sets
1/ Back | Meadows row
Let’s keep these rolling with a little more volume. I want you
to work up to a tough set of 8. Do 3 hard sets of 8 here, and
then a 4th set using the dropset technique. 4 total work sets
Meadows rows version 2
These sets are an RPE of 10 and 11
Goal – Activation and start pump
This is an example of what it could look like:
25 lbs. x 15
25 lbs. x 10
50 lbs. x 6
75 lbs. x 8
75 lbs. x 8
75 lbs. x 8
75 lbs. x 8, then drop to 50 lbs x 8, then drop
to 35 lbs. x 6
2/ Back | Banded chins
You should be crushing these now. Do 4 sets to failure. 4 total work sets
Exercise Index - Banded Pull Up
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Rack pulls
Now we get back to our rack pull sequence that we did in week 2. This is the same scheme,
but I want you to try and do a little more weight than you did the last time. Do sets of 3 up
to a weight that is a tough 3. The 3rd rep should be with perfect form though. I want you to
do 10 singles with it. Rest 10 seconds between each single. So do a rep, rest 10 seconds and
repeat until you have hit 10 total reps. This is a good way to get more reps with a weight you
could normally just do 3 reps with it. 1 total work sets
This set is an RPE of 11
Goal – Train explosively
4/ Back | Straight arm pulldowns
Now we move onto an exercise that continues to work the lats but eases the stress
off of our lower back. Do 4 sets of 10 here. 4 total work sets
Exercise Index - Straight Arm Pulldown Pushdown
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
56
5/ Back | Standing chest pulls
Let’s finish up with a little more trap, rhomboid, rear delt, and rotator cuff. Do 4 sets
of 12 here. 4 total work sets
Exercise Index - Chest Pulls
These sets are all RPE of 9
Goal – Supramax pump
6/ Back | Hang from chin up bar
Put a weight belt on with some weight and let’s hang and stretch those lats. Stretch for
as long as you can, shoot for 60 seconds.
Goal – Loaded stretch
7/ Abs | Sit ups
Do 4 sets to failure here. Your reps should be higher than last week. 4 total work sets
Exercise Index - How To Do a Proper Sit Up
These sets are all RPE of 10
Goal – Supramax pump
8/ Abs | Decline leg raises
Do 2 sets to failure here. Your reps should be higher than last week. 2 total work sets
Exercise Index - Decline Leg Raises
These sets are all RPE of 10
Goal – Supramax pump
This is a repeat from last week. Remember you have added a lot of sets of back
today, so you have added volume to your bicep workload as well.
9/ Biceps | Drag curl
You should be plenty warmed up and only need 1 feeder
set. Do 3 sets of 8 here, and on your 4th set do a drop set.
4 total work sets
These sets are an RPE of 10 and 11
Goal – Supramax pump
This is an example of what it could look like:
45 lbs. x 6
65 lbs. x 8
65 lbs. x 8
65 lbs. x 8
65 lbs. x 8, then drop to 55 lbs. x 6, then drop
to 45 lbs. x 6
57
10/ Biceps | Brachioradialis curl
Look carefully in the video at how I set these up. These have become one of my absolute favorite arm exercises, specifically to hit that top part of your forearm (brachioradialis). Nothing like a big forearm hanging out of your t-shirt. It does hit your brachialis and bis as well.
Do 4 sets of 10 here. 4 total work sets
Exercise Index - Brachialis / Brachioradialis Curl
These sets are all RPE of 10
Goal – Supramax pump
58
TUESDAY
OFF DAY
59
WEEK 4 - WEDNESDAY
Upper legs
5 exercises
17 sets
Calves
2 exercises
6 sets
This is a nasty week. You did rack pulls and now you have some hard squats to nail.
1/ Upper legs | Lying leg curl
Back to a grueling base workout. Knock out 4 hard sets of 8
here after working up to a tough 8. 4 total work sets
These work sets are an RPE of 10
Goal – Activate and pump
This is an example of what it would look like:
60 x 20
80 x 15
100 x 10
125 x 8
125 x 8
125 x 8
125 x 8
2/ Upper legs | Barbell squats
Now it’s time to grind. Work up to a tough 10 and do 4 hard
sets. On these it’s not smart to go to failure on all these sets.
That is NOT a good move. Leave a rep or two in the tank on
each set. This is a lot of volume, not PR time unless it just
happens that way. 4 total work sets
These sets are an RPE of 8-9
Goal – Train explosively
This is an example of what it could look like:
135 x 10
185 x 10
225 x 4
275 x 4
315 x 10
315 x 10
315 x 10
315 x 10
3/ Upper legs | Bulgarian split squat of death
Uh oh. Here it comes. Do 2 sets of 8 on each leg, and then do
your drop set, BUT no isohold on these, just the drops. I want
smooth reps, no bouncing up and down and cheating, feel the
movement. See below for an example of how it should look. 3
total work sets
This is an example of what it could look like:
35 lb. dumbbell x 8
55 lb. dumbbell x 8
75 lb. dumbbell x 8, drop to 55 x 8, drop to
35 x 8. Rest 3 minutes and do other leg.
These sets are an RPE of 8 and then 11
Goal – Supramax pump
60
4/ Upper legs | Leg press
I want you to place your feet low and close on the platform to
really blow up your teardrop. These should not be done heavy.
This is to absolutely blow up and destroy your teardrop. Do 2 sets
of 15, and then on your 3rd set do a dropset. 3 total work sets
These sets are an RPE of 9 and 11
This is an example of what it could look like:
2 plates per side x 15
3 plates per side x 15
4 plates per side x 15, drop to 3 plates for 15,
then drop to 2 plates for 15
Goal – Supramax pump
5/ Upper legs | Dumbbell stiff legged deadlift
Do 3 sets of 10 here nice and slow. Your quads will be so pumped it will feel odd the
first set doing these. 3 total work sets
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
6/ Calves | Standing calve raises
I want you to do a couple high rep warm up sets and then
hit 3 hard sets once you get to a top set of 10 reps. Work
the stretch! 3 total work sets
Note: In between all sets (even feeders), do tibia raise. This
means simply raising your toes (dorsiflexing your foot). I
like to let my toes hang off an aerobic step bench when
doing these to get some tibialis stretch. Do sets of 20.
This is an example of what it could look like:
50 x 20
100 x 10
150 x 5
200 x 10
200 x 10
200 x 10
Here is a version using a short band if you do not have a tibia machine also.
Exercise Index - Tibia Raises
These sets are an RPE of 10
Goal – Supramax pump and train muscle from stretch position / long muscle length
7/ Calves | Standing calve raises
Do 3 sets of 12 here. 3 total work sets
These sets are an RPE of 9
Goal – Supramax pump
61
WEEK 4 - THURSDAY
Chest
4 exercises
14 sets
Shoulders
3 exercises
9 sets
Triceps
2 exercises
8 sets
1/ Chest | Slight incline dumbbell press
Let’s keep pushing hard on these. Shoot to beat what you
did last Monday on these. Do work sets of 8 again. This
time we are going to put a drop set in for your 3rd set.
3 total work sets
These sets are RPE of 8-11
Goal – Activation and start pump
This is an example of what it could look like:
25’s x 20
35’s x 15
55’s x 4
75’s x 4
105’s x 8
105’s x 8
105’s x 7 (you may lose a rep or two), drop
to 75’s x 6-8, drop to 55’s x 6-8
2/ Chest | Incline barbell press on slight incline
Now you may not set an PR’s on this today due to the fatigue
from the dropset above, but that is fine! What matters is that
we do hard sets! Let’s bump the reps and do 3 hard sets of
10 here. You can leave a rep in the tank on the first set or two.
3 total work sets
These sets are an RPE of 9-10
Goal – Train explosively
This is an example of what it could look like:
185 x 3
205 x 3
225 x 3
275 x 10 (could have done 12)
275 x 10 (could have done 11)
275 x 10 (could barely get 10)
3/ Chest | Flat barbell bench press
I love to throw these in on occasion. The overload here is due to the special rest break.
You are going to rest 45 seconds between sets. I want 5 sets of 5. The first couple of sets
you should get all the reps, but on the last set or two, I am ok if you maybe only get 4
due to fatigue. Set the bar on your chest for half a second and then drive up to 3/4 lockout before lowering with good control again. 5 total work sets
These sets are an RPE of 9-10
Goal – Train explosively
4/ Chest | Dips
I want you to finish off your pecs with 3 sets to failure of regular dips. Of course, you
can use an assist machine. Work the stretch at the bottom and only come up halfway on these. I like to tuck my chin into my chest when I do these and flare my elbows out some to really target lower and outer pecs. 3 total work sets
62
These sets are an RPE of 10
Goal – Train muscle from stretch position / long muscle length
5/ Shoulders | Machine rear delt flye/reverse pec deck
Let’s continue to hammer out the reps here. Do 3 sets of 20 today. 3 total work sets
These sets are all RPE of 9
Goal – Supramax pump
6/ Shoulders | Landmine shoulder press
We are doing these one more time before taking them out of the rotation. Do 3 sets of
8 here. 3 total work sets
Exercise Index - Landmine Shoulder Press
These sets are all an RPE of 8-9
Goal – Supramax pump
7/ Shoulders | 6 ways
This is the ultimate “looks easy but hurts like heck” exercise. Do 3 sets of 8 here.
Watch the video for from and how to count reps. 3 total work sets
Exercise Index - 6 Ways for Shoulders
These sets are all RPE of 9
Goal – Supramax pump
8/ Triceps | Dual handle pushdown
We are continuing to add volume, and we did dips for chest, so this is actually quite a
bit of triceps volume (and all the barbell pressing on top of that). Do a warm up set here,
then do 3 hard sets of around 10 reps going to failure, and then hit your drop set on your
4th set. 4 total work sets
Tricep pushdowns with single handles
These sets are all RPE of 10 and 11
Goal – Supramax pump
9/ Triceps | Dumbell lying extensions/skullcrushers
Just do a simple 4 sets of 8 here to finish for the day. No need to do a drop set with all the
work your tris have done already. 4 total work sets
Exercise Index - Lying Tricep Extensions
These sets are all RPE of 9
Goal – Supramax pump
63
WEEK 4 - FRIDAY
Back
5 exercises
17 sets
Abs
2 exercises
7 sets
Biceps
2 exercises
8 sets
1/ Back | Meadows row
Let’s keep these rolling. I want you to work up to a tough set
of 8. Do 3 hard sets of 8 here, and then a 4th set using the
dropset technique. 4 total work sets
These sets are an RPE of 10 and 11
Goal – Activation and start pump
This is an example of what it could look like:
25 lbs. x 15
25 lbs. x 10
50 lbs. x 6
75 lbs. x 8
75 lbs. x 8
75 lbs. x 8
75 lbs. x 8, then drop to 50 lbs. x 8, then drop
to 35 lbs. x 6
2/ Back | Supinated single arm pulldown
Check out the old video on these! I prefer to do these with single handles to allow for wrist
mobility. Drive your elbow down hard and squeeze your lats as hard as you can on each
rep. Do 4 sets of 8 here. This is probably my favorite type of pulldown. These never fail to
fully pump my lats. 4 total work sets
Single Arm Pulldowns
These sets are all RPE of 9
Goal – Supramax pump
3/ Back | Low cable rows
No rack pulls today! One sequence I like, is doing a low row with a close handle after doing
the supinated pulldowns. There is something about doing them in this order that I really
think is effective. Do 4 sets of 10 here using the close grip attachment. 4 total work sets
These sets are all RPE of 9
Goal – Supramax pump
4/ Back | Dumbell pullovers
Let’s finish off your upper back with 2 hard sets of dumbell pullovers. Do around 10
reps per set. Feel free to do the banded version as well. 2 total work sets
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
64
5/ Back | Hyperextensions
Do 3 sets with bodyweight only on these today. If you have a reverse hyper machine,
then I prefer you do that. The target is 15 reps, if this is too easy, then go ahead and
hold weight in your hands. 3 total work sets
These sets are all RPE of 9
Goal – Supramax pump
6/ Back | Hang from chin up bar
Put a weight belt on with some weight and let’s hang and stretch those lats.
Stretch for as long as you can, shoot for 60 seconds.
Goal – Loaded stretch
7/ Abs | Sit ups
Continue to drive your reps up on these. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
8/ Abs | Decline leg raises
Do 3 sets to failure here. Your reps should be higher than last week. 3 total work sets
Exercise Index - Decline Leg Raises
These sets are all RPE of 10
Goal – Supramax pump
9/ Biceps | Barbell curl
You should be plenty warmed up and only need 1 feeder set.
Do 3 sets of 8 here, and on your 4th set do a drop set.
4 total work sets
These sets are an RPE of 10 and 11
Goal – Supramax pump
This is an example of what it could look like:
45 lbs. x 6
65 lbs. x 8
65 lbs. x 8
65 lbs. x 8
65 lbs. x 8, then drop to 55 lbs. x 6, then drop
to 45 lbs. x 6
10/ Biceps | Dumbell hammer curl
Do 3 sets of around 10 here. On your 4th set do a drop set in the same fashion you did
your barbell curl drop set. 4 total work sets
These sets are an RPE of 10 and 11
Goal – Supramax pump
65
SATURDAY
OFF - FAMILY DAY
66
SUNDAY
OFF - FAMILY DAY
67
Week 5
The high intensity technique focus is partials and isoholds in weeks 5 and 6.
How to do your partials and isoholds:
Generally, the partials will be done in the lengthened position as opposed to the contracted
position. So, for example on a leg curl, you will do these from the bottom position not the top/
contracted position. Usually the movement is only about 4 to 6 inches. I prefer you do these with a
little slower tempo so that you do not bounce in the lengthened/stretch position and hurt yourself.
The isoholds vary in the position they are executed in, but generally they are done more
lengthened than contracted. This will depend on the exercise though. I might do a lengthened
isohold on a leg curl, but on a bicep curl I might do it more toward the top of the movement. I
will guide you on where to do these. Another key point on the isoholds is that to do these perfectly,
you need to be trying as hard as you can to actually do a rep, but your partner should be applying
force if needed to keep you stationary. Sometimes the extra force is not necessary, sometimes it is.
Thursday - OFF
Monday - Leg Workout (Pump Style)
Upper legs
5 exercises
19 sets
Calves
2 exercises
8 sets
7 exercises
27 sets
Tuesday - Push Workout
Chest
4 exercises
16 sets
Shoulders
3 exercises
9 sets
Triceps
2 exercises
8 sets
9 exercises
33 sets
Wednesday
Back
5 exercises
21 sets
Abs
2 exercises
8 sets
Biceps
2 exercises
8 sets
9 exercises
37 sets
Friday - Leg Workout
Upper legs
5 exercises
19 sets
Calves
2 exercises
8 sets
Abs
2 exercises
7 sets
9 exercises
34 sets
Saturday - Push Workout (Pump style)
Chest
4 exercises
16 sets
Shoulders
3 exercises
10 sets
Triceps
2 exercises
8 sets
9 exercises
34 sets
Sunday - OFF - Family Day
68
WEEK 5 - MONDAY
Upper legs
5 exercises
19 sets
Calves
2 exercise
8 sets
Last week we did a ball/ovary busting brutal leg workout complete with squats
and leg presses. This will be more pump style, done to give you the nastiest burn
and pump imaginable.
1/ Upper legs | Lying leg curls
I want you to work up to a tough 8 and do 3 sets with it.
On your 4th set you are going to tack on 15 slow partials of
the stretch position and then do a 10 second isohold. In the
video below you can see Ken doing the slow partials part
of the movement. You should be strong enough on this for
your partner to push down a tad bit on the weight while in
the isohold position. 4 total work sets
Lying leg curl with partials
These work sets are an RPE of 9-12
This is an example of what it would look like:
60 x 20
80 x 20
100 x 6
120 x 8
120 x 8
120 x 8
120 x 8, continue with 15 partials, hold the
weight for 10 seconds in the stretch position.
Goal – Activate and pump
2/ Upper legs | Leg extensions
Now we turn around and do the same thing for leg extensions. I dug up an old video below doing these with Ben
Pak. You can see on the isohold we are pushing against the
weight while holding it. Do 3 sets of 8, and then on your
4th set tack on 10 partials, and a 10 second isohold. 4 total
work sets
Leg extensions with isotension w Pak Man
These sets are an RPE of 9-12
Goal – Supramax pump
This is an example of what it would look like:
60 x 20
80 x 20
100 x 6
120 x 8
120 x 8
120 x 8
120 x 8, continue with 10 partials, hold the
weight for 10 seconds in the stretch position.
3/ Upper legs | Leg press
These are going to feel really good having so much blood
in your legs. We are going to do straight sets here. Work
up to a weight you do for 10, but still have a few reps in the
tank. Do 3 sets there and take 60 second breaks. You will
get 10 on the first set, but probably not on the last set. Your
legs will be on fire though. 3 total work sets
This is an example of what it could look like:
2 plates per side x 6
4 plates per side x 6
6 plates per side x 8 (leave a rep or two in tank)
6 plates per side x 8 (this will be a brutal 8)
6 plates per side x 8 (you may not get 8)
These sets are an RPE of 8-10
Goal – Supramax pump
69
4/ Upper legs | Reverse lunge
On these I want you to do 4 sets of 8, and on the last rep
of your 4th set go down about half way and hold for 10
seconds. 4 total work sets
These sets are an RPE of 8 to 10
Goal – Supramax pump
This is an example of what it could look like:
1 20 lb. kettlebell for 5 on each leg
1 35 lb. kettlebell for 8 on each leg
1 35 lb. kettlebell for 8 on each leg
1 35 lb. kettlebell for 8 on each leg
1 35 lb. kettlebell for 8 on one leg and then do
a 10 second isohold. Rest 1 minute and then do
other leg
5/ Upper legs | Dumbbell stiff legged deadlift
On these we do 4 straight sets of 10 after doing 1 feeder set. Leave a rep or two in the
tank on each set. Descend slowly keeping your back flat (not arched). Push your hips
back and then pull yourself up with hams and glutes. 4 total work sets
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
6/ Calves | Standing calve raises
I want you to do a couple high rep warm up sets to
start. Next do 4 sets of 10, where on all sets you continue the set with 6 partials after the full range of motion
reps. 4 total work sets
Note: In between all sets (even feeders), do tibia raise.
This means simply raising your toes (dorsiflexing your
foot). I like to let my toes hang off an aerobic step
bench when doing these to get some tibialis stretch.
Do sets of 20.
This is an example of what it could look like:
50 x 20
100 x 15
150 x 10, then 6 partials
150 x 10, then 6 partials
150 x 10, then 6 partials
150 x 10, then 6 partials
These sets are an RPE of 10-11
Goal – Supramax pump and train muscle from stretch position / long muscle length
7/ Calves | Seated calve raises
Do 4 sets of 8 here. On your last set hold it at the top in the contracted position
for 10 seconds. 4 total work sets
These sets are an RPE of 10
Goal – Supramax pump
70
WEEK 5 - TUESDAY
Chest
4 exercises
16 sets
Shoulders
3 exercises
9 sets
Triceps
2 exercise
8 sets
1/ Chest | Flat dumbbell press
We finish up the last 2 weeks doing our dumbell presses
flat. Work your way up to a decent 8 in which you still have
a rep or two and do 4 sets. 4 total work sets
These sets are RPE of 9
Goal – Activation and start pump
This is an example of what it could look like:
25’s x 20
45’s x 15
65’s x 6
85’s x 4
105’s x 8
105’s x 8
105’s x 8
105’s x 8
2/ Chest | Incline barbell press on slight incline
We still have our bread and butter exercise going
here. Last week we bumped the reps up to 10, but this
week I want to take them back down to 6. Just like we
did above, get to a decent 6 in which you still have a
rep or two and do 4 sets with it. 4 total work sets
These sets are all RPE of 9
Goal – Train explosively
This is an example of what it could look like:
185 x 3
205 x 3
225 x 3
275 x 6
275 x 6
275 x 6
275 x 6
3/ Chest | Machine press
I prefer to use partial techniques on pressing type
machines. Here we are going to do 3 sets of 8, followed up by a 4th set where we tack on 5 partials out
of the bottom/stretch position. 4 total work sets
These sets are an RPE of 9 and 11
Goal – Supramax pump
This is an example of what it could look like:
155 x 6
185 x 8
185 x 8
185 x 8
185 x 8, then do 5 partials
4/ Chest | Cable/machine flye
To use the isohold technique on chest, I like to use
some sort of cable or machine flye. If you watch the
video below you will see the insanely painful isoholds
done at the end. I want you to do 3 sets of 8, and then
on your 4th set tack on a 15 second isohold in the
stretch position (not all the way stretched). 4 total
work sets
This is an example of what it could look like:
135 x 4
185 x 8
185 x 8
185 x 8
185 x 8, then do a 15 second isohold
71
These sets are an RPE of 9 and 11
Machine flyes with isotension
These sets are an RPE of 9-10
Goal – Train muscle from stretch position / long muscle length
5/ Shoulders | Bent over dumbbell lateral
These are simply bent-over laterals to cook your rear delts. Do 3 sets of 20 here. If
you find you can’t get all your reps with a full range of motion, keep going with partials until you hit your 20 reps. 3 total work sets
These sets are all RPE of 9
Goal – Supramax pump
6/ Shoulders | Dumbell partial side laterals
Heavy high rep side laterals for the win here. Do 3 sets of 20. See the video below if you
need a form refresher. 3 total work sets
Exercise Index - Partial Dumbbell Side Laterals
These sets are all an RPE of 9-10
Goal – Supramax pump
7/ Shoulders | Spidercrawls/over and back combo
Let’s finish with these again, probably a good idea after all the heavy pressing today. Do
the spidercrawls superset with the over and backs as shown in the video. On the spidercrawls go up and down 3 times for each set. On the over and backs do 10 reps per set.
Do 3 rounds. 3 total work sets
Shoulder rehabilitation exercises
These sets are all RPE of 9
Goal – Supramax pump
8/ Triceps | Dual handle pushdown
On these you will be doing 4 sets of 12. On your last set you
will do a 10 second isohold. Take the weight to about midway through the range of motion and hold it there for an
insane burn. 4 total work sets
These sets are all RPE of 10 and 11
Goal – Supramax pump
This is an example of what it could look like:
105 x 10
155 x 12
155 x 12
155 x 12
155 x 12, then hold for 10 seconds midway
72
9/ Triceps | Seated overhead rope extensions
Do 4 sets of 8 here, and on the last set finish with 6 little
partials out of the stretch as well. 4 total work sets
Seated overhead rope extensions
These sets are all RPE of 10 and 11
Goal – Train muscle from stretch position / long muscle length
This is an example of what it could look like:
105 x 10
155 x 8
155 x 8
155 x 8
155 x 8, then do 6 partials out of the stretch
73
WEEK 5 - WEDNESDAY
Back
5 exercises
21 sets
Abs
2 exercises
8 sets
Biceps
2 exercises
8 sets
1/ Back | One arm barbell row
Now that you have got a taste of the Meadows Rows, I
want to introduce you to another uncommon row I love.
These are called One arm barbell rows. Check out the video below to see how to execute these. These will pack on
slabs of mass to your lats. Find a weight that makes for a
good tough set of 8 and do 4 sets with it. As you will see in
the video, use 25 lb. plates to increase range of motion. 4
total work sets
My 3 Favorite Back Rows for Mass
These sets are an RPE of 9
This is an example of what it could look like:
25 lbs. x 15
25 lbs. x 10
50 lbs. x 6
75 lbs. x 8
75 lbs. x 8
75 lbs. x 8
75 lbs. x 8
Goal – Activation and start pump
2/ Back | Banded chins
You know the drill, 4 sets to failure here. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Rack pulls
Since we didn’t squat on Monday, and our lower back should be fresh, lets get to rack
pulls. Let’s work these hard. Today I want a more traditional straight set approach. Do 5
sets of 5. I want you to get all of your reps with perfect form, but I want that last rep to
be very hard. 5 total work set
These sets are an RPE of 10 and 11
Goal – Supramax pump
4/ Back | Chest supported row
These can be done on any machine where your chest is supported against a pad. Do 4
sets of 8 here. 4 total work sets
These sets are all RPE of 9
Goal – Supramax pump
74
5/ Back | Barbell shrug
Let’s finish up with some barbell shrugs. On these I like for there to be a 2 second
hold at the top of each rep. Do 4 x 8 like this. 4 total work sets
Note: I prefer women to do a facepull with trap emphasis rather than doing a standard shrug.
These sets are all RPE of 9
Goal – Supramax pump
6/ Abs | Sit ups
Do 4 sets to failure here. Each week you do these your reps should go up. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
7/ Abs | Hanging leg raises
Do 4 sets to failure here. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
8/ Biceps | Reverse curl
The most underrated arm exercise there is. Do these first
and let’s blow up those forearms in addition to upper arms.
Do 4 sets of 12. On your 4th set tack on 5 partials where
you only curl out of the bottom a few inches.4 total work sets
These sets are an RPE of 10 and 11
Goal – Supramax pump
This is an example of what it could look like:
35 lbs. x 6
55 lbs. x 12
55 lbs. x 12
55 lbs. x 12
55 lbs.x12, then do 5 slow partials
9/ Biceps | Preacher curl
I want standard preacher curls here. Do 3 sets of 8 to start.
Then on your 4th set I want you to do an isohold near the
top of the movement where you still have some strength.
Do this for 7 seconds. Also, lower the bar slowly on these.
These should absolutely light up your lower biceps after
doing the reverse curls. 4 total work sets
This is an example of what it could look like:
55 lbs. x 8
55 lbs. x 8
55 lbs. x 8
55 lbs.x8, then do a 7 second isohold
These sets are all RPE of 9
Goal – Supramax pump
75
THURSDAY
OFF DAY
76
WEEK 5 - FRIDAY
Upper legs
5 exercises
19 sets
Calves
2 exercise
8 sets
Abs
2 exercise
7 sets
1/ Upper legs | Seated leg curls
Hopefully you are good and rested up from your rest day yesterday after going hard
for 3 days straight. Let’s get some nice heavy leg curls to get started. Warm up and
then do 4 solid sets of 8 to get started. 4 total work sets
These sets are all RPE of 10
Goal – Activation and start pump
2/ Upper legs | Squats
Let’s go crazy on our squats today. I want to do a standard
pyramid to see where you are at strength wise. Let’s do a
few warm up sets and then work up to a tough 5 reps. Look
at the example below to give you an idea of how I would
like to see this. We’ll count the last 3 sets as work sets. 3
total work sets
This is an example of what it could look like:
135 x 10
225 x 5
275 x 5
315 x 5
365 x 5 (barely got 5)
These sets are all RPE of 8-10
Goal – Train explosively
3/ Upper legs | Hack squats
On our hacks today I would like to see nice slow negatives/
eccentrics. Descend for 3 seconds, then drive up to ¾ lockout. Do 4 set of 6 like this. This might not seem like a lot of
reps, but I only want you to take 60 second breaks here. See
below for an example. 4 total work sets
These sets are an RPE of 9
Goal – Supramax pump
This is an example of what it could look like:
1 plate per side x 10
2 plates per side x 4
3 plates per side x 6
3 plates per side x 6
3 plates per side x 6
3 plates per side x 6
4/ Upper legs | Lunges
This is simple walking lunges with dumbells. I want you to take 10 steps on each leg, so
use a weight that makes this challenging. Take your time on these and get a full range of
motion. Do 4 sets. 4 total work sets
These sets are an RPE of 9
Goal – Supramax pump
77
5/ Upper legs | Cable pull throughs
Do these nice and slow. Watch the video below to see where we set the cable
up at. Do 4 sets of 10. 4 total work sets
Exercise Index - Pull Through
These sets are an RPE of 9
Goal – Train muscle from stretch position / long muscle length
6/ Calves | Standing calve raises
I want you to do a couple high rep warm up sets to start.
Next do 4 sets of 10, where on all sets you continue the set
with 6 partials after the full range of motion reps. 4 total
work sets
Note: In between all sets (even feeders), do tibia raise.
This means simply raising your toes (dorsiflexing your
foot). I like to let my toes hang off an aerobic step bench
when doing these to get some tibialis stretch. Do sets of 20.
This is an example of what it could look like:
50 x 20
100 x 15
150 x 10, then 6 partials
150 x 10, then 6 partials
150 x 10, then 6 partials
150 x 10, then 6 partials
These sets are an RPE of 10-11
Goal – Supramax pump and train muscle from stretch position / long muscle length
7/ Calves | Seated calve raises
Do 4 sets of 8 here. On your last set hold it at the top in the contracted position for 10 seconds. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
8/ Abs | Sit ups
Do 4 sets to failure here. Each week you do these your reps should go up. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
9/ Abs | Hanging leg raises
Do 3 sets to failure here. 3 total work sets
These sets are all RPE of 10
Goal – Supramax pump
78
WEEK 5 - SATURDAY
Chest
4 exercises
16 sets
Shoulders
3 exercises
10 sets
Triceps
2 exercises
8 sets
1/ Chest | Flat dumbell press
Hopefully you recovered from Tuesday’s dumbell presses,
time to get back on them! I want you to leave a little in the
tank on each set, 1-2 reps, and shoot for 4 sets of 8. Remember that volume is the driver here. 4 total work sets
These sets are RPE of 8-9
Goal – Activation and start pump
This is an example of what it could look like:
25’s x 20
45’s x 15
65’s x 6
85’s x 4
105’s x 8
105’s x 8
105’s x 8
105’s x 8
2/ Chest | Machine press
Use a machine that is flat or slight decline. I want you to do 4 hard sets of 8. Take these to
lockout and flex your pecs on each rep. 4 total work sets
These sets are all RPE of 9
Goal – Supramax pump
3/ Chest | Pec minor dip
Do 4 sets to failure here. Hopefully you are nailing these now. 4 total work sets
Exercise Index - Pec Minor Dip | Chest Exercise
These sets are all RPE of 10
Goal – Supramax pump
4/ Chest | Stretch pushups
I normally just stack up bumper plates to do these and I also typically put my feet up
on a bench if I am feeling strong. Do 4 sets to failure here to get that final nasty pump.
4 total work sets
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
79
5/ Shoulders | Dumbell side laterals
Do these seated with a forward lean as seen in the video. Do 4 sets of 10. 4 total work sets
Seated side laterals with a forward lean
These sets are RPE of 9
Goal – Supramax pump
6/ Shoulders | Bent over dumbbell swings
Watch the video on how I do these. Let your arms hang and just swing the weight. This is
going to light up your rear delts. Do 4 sets of 20. 4 total work sets
Rear Delt Swings
These sets are RPE of 10
Goal – Supramax pump
7/ Shoulders | Cage press
Finish with 2 sets of 10 here. 2 total work sets
Exercise Index - Cage Press for Shoulders
These sets are RPE of 9
Goal – Supramax pump
8/ Triceps | Dual handle pushdown
Do a warm up set here, then do 3 hard sets of around 10 reps going to failure, and then hit
a 10 second isohold on your 4th set after completing your reps. Keep using those spongy
grips if you can. 4 total work sets
Tricep pushdowns with single handles
These sets are all RPE of 10 and 11
Goal – Supramax pump
9/ Triceps | Pin presses
I want 4 sets of 6 here to finish you off for the day! 4 total work sets
Exercise Index - Pin Press
These sets are all RPE of 10
Goal – Supramax pump
80
SUNDAY
OFF - FAMILY DAY
81
Week 6
The high intensity technique focus is partials and isoholds in weeks 5 and 6.
How to do your partials and isoholds:
Generally, the partials will be done in the lengthened position as opposed to the contracted
position. So, for example on a leg curl, you will do these from the bottom position not the top/
contracted position. Usually the movement is only about 4 to 6 inches. I prefer you do these with a
little slower tempo so that you do not bounce in the lengthened/stretch position and hurt yourself.
The isoholds vary in the position they are executed in, but generally they are done more
lengthened than contracted. This will depend on the exercise though. I might do a lengthened
isohold on a leg curl, but on a bicep curl I might do it more toward the top of the movement.
I will guide you on where to do these. Another key point on the isoholds is that to do these
perfectly, you need to be trying as hard as you can to actually do a rep, but your partner
should be applying force if needed to keep you stationary. Sometimes the extra force is not
necessary, sometimes it is.
Monday - Leg Workout
Thursday - Push Workout
Back
5 exercises
22 sets
Chest
4 exercises
17 sets
Abs
2 exercises
8 sets
Shoulders
3 exercises
9 sets
Biceps
2 exercises
8 sets
Triceps
2 exercises
8 sets
9 exercises
38 sets
9 exercises
34 sets
Tuesday - OFF
Friday - Pull Workout
Wednesday - Leg Workout
Upper legs
5 exercises
19 sets
Calves
2 exercise
8 sets
7 exercises
27 sets
Back
5 exercises
20 sets
Abs
2 exercises
8 sets
Biceps
2 exercises
8 sets
9 exercises
36 sets
Saturday - OFF - Family Day
Sunday - OFF - Family Day
82
WEEK 6 - MONDAY
Back
5 exercises
22 sets
Abs
2 exercises
8 sets
Biceps
2 exercises
8 sets
1/ Back | One arm barbell row
Find a weight that makes for a good tough set of 8 and do 4
sets with it. As you will see in the video, use 25 lb. plates to
increase range of motion. 4 total work sets
My 3 Favorite Back Rows for Mass
These sets are an RPE of 9
Goal – Activation and start pump
This is an example of what it could look like:
25 lbs. x 15
25 lbs. x 10
50 lbs. x 6
75 lbs. x 8
75 lbs. x 8
75 lbs. x 8
75 lbs. x 8
2/ Back | Banded chins
I’m really hoping by this point with all the chins you have done, you have really increased your strength in these. Maybe now you are using a thinner band to help for
example. Hit your 4 sets to failure. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Rack pulls
This is your last rack pull workout of the program so let’s get in some volume! Do 6 sets of 5
today. Leave a rep or two in the tank on all sets. 5 total work sets
These sets are an RPE of 9
Goal – Train explosively
4/ Back | Straight arm pulldowns
You probably knew a pullover or this was coming to ease up on lower back. Hit 4 sets
of 10 here. 4 total work sets
Exercise Index - Straight Arm Pulldown Pushdown
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
5/ Back | Standing chest pulls
Lastly, let’s finish up with a little more trap, rhomboid, rear delt, and rotator cuff. Do 5
sets of 10 here. 5 total work sets
83
Exercise Index - Chest Pulls
These sets are all RPE of 9
Goal – Supramax pump
6/ Abs | Sit ups
Do 4 sets to failure here. Your reps should be higher than last week. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
7/ Abs | Decline leg raises
Do 4 sets to failure here. Your reps should be higher than last week. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
You have hit a ton of back volume which indirectly hits bis, so no need to raise
the set count here.
8/ Biceps | Preacher curl
This is just a basic preacher curl for 4 sets of 8. Lower the weight slow and controlled. 4 total work sets
These sets are an RPE of 9
Goal – Supramax pump
9/ Biceps | Brachioradialis curl
Lets finish up here with 3 sets of 8, and then do a
dropset on your 4th set. See below for how it might look.
4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
This is an example of what it would look like:
25 lb. dumbbell x 8
30 lb. dumbbell x 8
35lb. dumbbell x 8
35lb. dumbbell x 8, drop to 25 x 8, drop to 20 x 6
84
TUESDAY
OFF DAY
85
WEEK 6 - WEDNESDAY
Upper legs
5 exercises
19 sets
Calves
2 exercises
8 sets
Last leg workout of the program, so you know you have to push hard.
Let’s get to work.
1/ Upper legs | Lying leg curl
After your warm ups do 3 sets of 8, and then on your 4th
set, tack on 15 slow partials and a 15 second isohold. When it
starts to burn, smile, and work through it. 4 total work sets
These work sets are an RPE of 10 and 11
Goal – Activate and pump
This is an example of what it would look like:
60 x 20
80 x 15
100 x 10
125 x 8
125 x 8
125 x 8
125 x 8, 15 partials, and 15 second isohold
2/ Upper legs | Leg press
Last week we worked up to some really heavy squats, let’s
do the same on the leg press today. Do sets of 7 all the way
up until you can barely hit 7. Do 2 sets with this tough weight.
We will count those and the set before it as work sets. 3 total
work sets
These sets are an RPE of 8-10
Goal – Supramax pump
This is an example of what it could look like:
1 plate per side x 15
2 plates per side x 10
3 plates per side x 8
4 plates per side x 7
5 plates per side x 7
6 plates per side x 7
6 plates per side x 7
3/ Upper legs | Bulgarian split squat of fire
On these, work up to your normal tough 8 for 3 sets, but then
on your 4th and last set I want you to tack on 10 slow partials.
So, go down, but only come up half way. See the example below so it’s clear what I am looking for. 4 total work sets
These sets are an RPE of 9 and then 11
Goal – Supramax pump
This is an example of what it could look like:
35 lb. dumbbell x 5
55 lb. dumbbell x 8
55 lb. dumbbell x 8
55 lb. dumbbell x 8
55 lb. dumbbell x 8, 10 partials – rest 3
minutes and do other leg
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4/ Upper legs | Leg extension of fire
Do 3 sets of 10 here where you flex hard at the top for 10 reps,
and then on your 4th tack on 10 partials out of the bottom,
and then a 10 second isohold. 4 total work sets
These sets are an RPE of 9 and 11
Goal – Supramax pump
This is an example of what it could look like:
85 lbs. x 10
85 lbs. x 10
85 lbs. x 10
85 lbs. x 10, then 10 partials, and then 10
second isohold
5/ Upper legs | Cable pull throughs
Let’s do these again. Do these nice and slow. Watch the video below to see where we
set the cable up at if you need a reminder. Do 4 sets of 10. 4 total work sets
Exercise Index - Pull Through
These sets are an RPE of 9
Goal – Train muscle from stretch position / long muscle length
6/ Calves | Standing calve raises
I want you to do a couple high rep warm up sets and then
hit 3 hard sets once you get to a top set of 10 reps. Then
do a 4th set where you do 10 reps, and then tack on 10
partials. Work the stretch! 4 total work sets
Note: In between all sets (even feeders), do tibia raise. This
means simply raising your toes (dorsiflexing your foot). I
like to let my toes hang off an aerobic step bench when
doing these to get some tibialis stretch. Do sets of 20.
This is an example of what it could look like:
50 x 20
100 x 10
150 x 5
200 x 10
200 x 10
200 x 10
200 x 10, then 10 partials out of bottom
Here is a version using a short band if you do not have a tibia machine also.
Exercise Index - Tibia Raises
These sets are an RPE of 10
Goal – Supramax pump and train muscle from stretch position / long muscle length
7/ Calves | Seated calve raises
Do 4 sets of 12 here. On every set, on your last rep, do a 5 second isohold at the top
before racking the weight. 4 total work sets
These sets are an RPE of 9
Goal – Supramax pump
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WEEK 6 - THURSDAY
Chest
4 exercises
17 sets
Shoulders
3 exercises
9 sets
Triceps
2 exercises
8 sets
1/ Chest | Flat dumbbell press
Let’s finish strong on chest too! Do 4 sets of 8. Leave a
rep or two in the tank the first couple sets. Fatigue will set
in, and the last set or two will probably be failure. 4 total
work sets
These sets are RPE of 8-10
Goal – Activation and start pump
This is an example of what it could look like:
25’s x 20
35’s x 15
55’s x 4
75’s x 4
105’s x 8
105’s x 8
105’s x 7
105’s x 7
2/ Chest | Incline barbell press on slight incline
I want 5 sets of 5 on here today. Again, leave a rep or two in
the tank here, but you will probably hit failure on latter sets.
5 total work sets
These sets are an RPE of 8-10
Goal – Train explosively
This is an example of what it could look like:
185 x 3
205 x 3
225 x 3
275 x 5
275 x 5
275 x 4-5 (may lose a rep due to fatigue)
275 x 4 (may lose a rep due to fatigue)
3/ Chest | Hex press
Do 4 sets of 6 here. Do the reps slow and controlled and squeeze as hard as you can at
the top. 4 total work sets
Exercise Index - Hex Press
These sets are an RPE of 9-10
Goal – Supramax pump
4/ Chest | Low cable crossover
Lets finish with 4 sets of 8 here today. 4 total work sets
Exercise Index - Low Cable Crossover
These sets are an RPE of 9
Goal – Train muscle from stretch position / long muscle length
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5/ Shoulders | Machine rear delt flye/reverse pec deck
Do 3 sets of 20 today. 3 total work sets
These sets are all RPE of 9
Goal – Supramax pump
6/ Shoulders | Spidercrawls
Do 3 sets here. Remember a set is to go up and down 3 times. 3 total work sets
These sets are all an RPE of 8-9
Goal – Supramax pump
7/ Shoulders | Dumbell side laterals
Wrap up shoulders with 3 sets of 10 here. 3 total work sets
These sets are all RPE of 9
Goal – Supramax pump
8/ Triceps | Dual handle pushdown
Do a warm up set here, then do 3 hard sets of around 10 reps going to failure. Lastly, hit
a 15 second isohold on your 4th set. 4 total work sets
Tricep pushdowns with single handles
These sets are all RPE of 10 and 11
Goal – Supramax pump
9/ Triceps | Pin presses
I really enjoy doing these. They always make me feel like a powerlifter, but they also are
awesome for thickening up your triceps. Do 4 sets of 6. 4 total work sets
Exercise Index - Pin Press
These sets are all RPE of 9
Goal – Supramax pump
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WEEK 6 - FRIDAY
Back
5 exercises
20 sets
Abs
2 exercises
8 sets
Biceps
2 exercises
8 sets
1/ Back | One arm barbell row
Last workout of the program, so let’s continue to give it our
all! Find a weight that makes for a good tough set of 8 and do
4 sets with it. As you will see in the video, use 25 lb. plates to
increase range of motion. 4 total work sets
My 3 Favorite Back Rows for Mass
These sets are an RPE of 9
Goal – Activation and start pump
This is an example of what it could look like:
25 lbs. x 15
25 lbs. x 10
50 lbs. x 6
75 lbs. x 8
75 lbs. x 8
75 lbs. x 8
75 lbs. x 8
2/ Back | Banded chins
Finally your last round of banded chins. Do 4 sets to failure here. I would love to
hear how much you improved on these as you went. Feel free to post on IG and
tag me. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Chest supported rows
Do 4 sets of 8 here. At the end of each set let the weight hang and stretch you for
10 seconds. 4 total work set
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
4/ Back | Supinated single arm pulldown
Now let’s finish off those lats with 4 high quality sets here. Do sets of 10 with a hard
contraction at the bottom. 4 total work sets
Single Arm Pulldowns
These sets are all RPE of 9
Goal – Supramax pump
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5/ Back | Hyperextensions
Do 4 sets with bodyweight to failure. 4 total work sets
These sets are all RPE of 9
Goal – Supramax pump
6/ Abs | Sit ups
Continue to drive your reps up on these. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
7/ Abs | Decline leg raises
Do 4 sets to failure here. Your reps should be higher than last week. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
8/ Biceps | Barbell curl
Do 4 sets of 8 here, but on every set, extend it with 4 slow partials out of the bottom. This will absolutely
light up your biceps.4 total work sets
These sets are an RPE of 11
Goal – Supramax pump
9/ Biceps | Dumbell hammer curl
Do the same thing here. Do 4 sets of 8, but on every set extend it with 4 slow partials.
4 total work sets
These sets are an RPE of 10 and 11
Goal – Supramax pump
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SATURDAY
OFF - FAMILY DAY
92
SUNDAY
OFF - FAMILY DAY
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@mountaindog1
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John Meadows
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