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Table of Contents
MOUNTAIN DOG HYPERTROPHY PROGRAM
4 PROGRAM DURATION AND SPLIT
5 DELOADS
5 OVERLOAD METHOD
5 WHAT IS FAILURE TRAINING?
5 RECOVERY NUTRITION
6 RECOVERY LIFESTYLE
7 BAND WORK
8 REST BREAKS
8 NUTRITION
10 PROPER INTENSITY
THE HIGH EVOLUTIONARY
11 WEEK 1
27 WEEK 2
38 WEEK 3
51 WEEK 4
64 WEEK 5
77 WEEK 6
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Mountain Dog Hypertrophy Program
The High Evolutionary
The High Evolutionary was a Marvel character that sought to
advance genetics and create a super race. He developed a serum
called Isotope A, an Evolution bomb, a Genesis Chamber, and all
kinds of other wacky stuff to do this. Well, I am the High Evolutionary
of training 😊. I want to see you all become High Evolutionarys yourselves, so let’s get to work! Oh, and guess who bestowed the
Soul Gem to Adam Warlock for all you Marvel fans? Yep, this guy.
I am excited to deliver another 6 week all out high intensity program
for you all! I have been working hard since our last programs Odin
Force and Colossus and am including some of the newer things I am
doing and having success with in this one. One thing that I believe
more then ever, is the importance of our one set where we go all out
on each exercise. The ability to execute these sets, and program them
in a way that encourages longevity is the backbone of this program.
Let’s get into the specifics of the program.
Get ready for The High Evolutionary
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PROGRAM DURATION AND SPLIT
This program is not a push, pull, legs split, it’s more traditional with
a separate arm day. I would consider it moderate frequency. With
the intensity I am advocating in this program, I believed it is best to
have a separate arm day and slightly more recovery time. You may
want to go right home after these back workouts for example, forget
training biceps! It’s also nice to have a day to train smaller body
parts to allow the larger parts more recovery time. As always, there
is a method behind every single thing I do.
The weeks are written as 5 days of training. I want 2 days for
recovery every week. I built these to take Wednesday and Sunday
off, with the thought process of spreading out rest days, but you
could take any 2 days off if your schedule dictates it. Tuesday and
Sunday, Thursday and Sunday, even Saturday and Sunday, so don’t
feel handcuffed to these 2 days.
Weeks 1 and 4
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Legs
Chest
OFF
Back
Arms
Legs
OFF
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Chest
Back
OFF
Arms
Legs
Chest
OFF
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Back
Arms
OFF
Legs
Chest
Back
OFF
Weeks 2 and 5
Weeks 3 and 6
Arm Customization
If you want to focus as much on arms as other bodyparts you can work this split in anywhere you like.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Arms
Legs
OFF
Chest
Back
Arms
OFF
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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.
OVERLOAD METHOD
We are not increasing training volume (sets and reps) as we go
on this as we have in the past on the 12-week programs. The real
overload method here is twofold:
1. The 2nd exercise used in the rotation is generally nonrotating so is a great judge of where
you are in terms of strength. Trying to improve the weight you can use to achieve your target
number reps I lay out is an easy way to judge this. It is important to note that the first exercise may create some fatigue, but it should not have a significant effect on the 2nd exercise.
Also, realize that with the lower number of sets in this program, it is CRUCIAL that you take
my RPE directions as written. If I say go to RPE 10, your last rep better be true failure. If we
go 11 or even a 12, you better dig past failure and be willing to endure some pain.
2. Secondly, we progress getting deeper into sets, working through pain thresholds as weeks
go by. This is very heavy in your 3rd and/or 4th exercises. This type of intensity is a method
of overload itself, although people rarely do this (they are scared). You will see things like,
one week you do a certain number of reps, the next week you add partials to that, and then
the next week you might add an isohold in there on top of the partials. It’s all about methodically bringing up intensity as our progressive overload method as well.
WHAT IS FAILURE TRAINING?
It means doing all the full range of motion reps you can with perfect
form. If you have to use sloppy form to do another rep, then stop. If you
could have done more reps with good form, it wasn’t to failure. Most
people can do more than they think with proper focus and motivation.
RECOVERY NUTRITION
With this focus on intensity, 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 you will drive more aminos and
carbs into muscle and the recovery process is heightened. It also
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increases blood flow and supports your immune system fyi.
Most males would do well with 6-10 grams of essential aminos, and
40-50 grams of carbs. Titrate the carbs up or down depending on
your size. The goal is to greatly reduce soreness. When you do this,
all of the right things are happening internally.
My product choices are:
• Recovery from Granite Supplements
• Intra Carb from Granite Supplements (if you need extra carbs)
New customers can use code GraniteStrong25 to get a massive
25% off their first order.
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
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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
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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
NUTRITION
I wrote this program with the intention of it being used to gain size.
If you are looking for a starting point, then try this:
Multiply your bodyweight x 20 for your total calories.
For example, Charles 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.
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I’ll add another example below for your daily macros.
Our Hero
Bodyweight
Total Calories
Protein
Fat
Carbs
Charles
200
4,000
250
100
525
Emma
125
2,500
156
63
327
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 Charles’ 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.
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PROPER INTENSITY
It is also critical to work at the right level of intensity regarding going
to failure, especially with a lower volume plan. 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 executing low volume/high
intensity workout plans. 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.
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Week 1
Monday - Leg Workout
Friday - Leg Workout (Pump style)
Upper legs
5 exercises
6 sets
Biceps
3 exercises
9 sets
Calves
1 exercise
2 sets
Triceps
3 exercise
9 sets
6 exercises
8 sets
Calves
1 exercise
4 sets
7 exercises
22 sets
Tuesday - Chest (lower pec emphasis),
Shoulders, Abs
Chest
4 exercises
8 sets
Shoulders
3 exercises
8 sets
Abs
1 exercise
4 sets
8 exercises
20 sets
Saturday - Leg Workout
Upper Legs
5 exercises
9 sets
5 exercises
9 sets
Sunday - OFF - Family Day
Wednesday - OFF
Thursday
Back
6 exercises
13 sets
Abs
1 exercise
4 sets
7 exercises
17 sets
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WEEK 1 - MONDAY
Upper legs
5 exercises
6 sets
Calves
1 exercise
2 sets
1/ Upper legs | Lying leg curls
Do 2 sets of 20 here to get the blood moving, and
then just feeder sets of 4 until we get to our work set.
I want you to do 8 hard reps where you can barely
get the 8th rep with good form, then drop the weight
30% (ish) and go to failure again, and then do 10 slow
partials from the stretch position. Watch in the video
how Ken, Terrance and I continue with slow partials at
around the 5:40 mark. Work through the pain. 1 total
work set
Vlog 7 - Brutal Old School EliteFTS Leg Workout |
Day in The Life #7
This set is an RPE of 11
Goal – Activate and pump
This is an example of what it would look like:
60 x 20
80 x 20
100 x 4
120 x 4
140 x 8, followed by 110 x 6, followed by 10 partials
(Work set)
Pro Tip
If you want maximum hamstring development,
specifically the biceps femoris, work leg curls
hard as part of this muscle only crosses the knee
and is purely a knee flexor. Hip extension will do
nothing for this muscle.
2/ Upper legs | Squats
This is your base leg movement. Our target reps on
this program for the first 3 weeks is 10 reps. Each
week the goal is to use more weight to get your 10
reps. Take your time warming up, but don’t fatigue
yourself as you do. Use feeder sets, and then I want 2
work sets. I want one set where you leave 2-3 reps in
the tank, and then 1 set where you leave 1 rep in the
tank. 2 total work sets
This is an example of what it could look like:
135 x 10
185 x 10
225 x 6
275 x 6
315 – 10 (2-3 reps left in tank)
345 – 10 (1 rep left in tank)
Note: If you have a low back injury and prefer to not do these, use a machine that supports your back. I
want the squat motion simulated.
These sets are an RPE of 8, and 9
Goal – Train explosively
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3/ Upper legs | Leg press
Now it’s time to break out the cluster set. This means maximum pump and effort. Work up to a weight that is really
tough 10 reps. Use low rep feeder sets to get you there, so
you have plenty of strength. Now It’s time to go to work. Do
your 10 reps leaving a rep or two in the tank, then rack the
weight and count to 20, and do what you can, then rack the
weight and count to 20 and do it one more time. This means
you are doing a lot of really tough reps, and essentially 3
sets in one. 1 total work set
This is an example of what it might look like:
5 plates per side x 4
6 plates per side x 4
7 plates per side x 4
8 plates per side x 10, rest 20 seconds and
do 7, rest 20 seconds and do 5
Note: It is very important on all cluster sets that you leave a rep or two
in the tank on the first set. If you go all the way to failure, you will have
nothing left on the subsequent sets after your 20 second breaks.
This set is an RPE of 11
Goal – Supramax pump
4/ Upper legs | Stiff legged barbell deadlift
Here we are doing 2-3 feeder sets of 6 reps, before doing our
hard set. I want you to lower the bar slowly, for a 3 count,
and then come up ¾ of the way before going back down. I
want you to find a weight that you can do for 10 reps. You
should fail around 10. Now let me be really clear here. Do
NOT use bad form as you fatigue. If you lose form, drop the
bar and stop. I want 10 perfect reps. That is what I define as
failure. It will take some experimenting the first week to find
the right weight. 1 total work set
This is an example of what it could look like:
135 x 6
185 x 6
225 x 6
275 x 10 (barely got 10th rep with good form)
Note: If you have a low back injury and prefer to not do these, I want
you to do banded hyperextensions. Follow the same target of around
10 reps hitting failure. You will need bands to make 10 reps hard.
3 Exercises To Strengthen Your Lower Back check 2 minutes in.
This set is an RPE of 10
Goal – Train muscle from stretch position
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5/ Upper legs | Bulgarian drop set of death
Here’s how you finish off your legs if there is anything left
and take your glutes out in the process. On this set you will
do 8 reps where you go down with a 3 second decent and
then come up ¾ of the way. On the 8th rep pause for a 3
count isohold ¾ of the way up, then drop the weight and
repeat for another 8 reps, and finally drop one more time and
repeat again. You are going to do these one leg at a time. I
want you to do one leg, then rest 2 minutes and then do the
other leg. Use your opposite hand for balance so you can
focus on fighting through the pain. 1 total work set
Bulgarian Drop Set Of Death - Hardcore Leg Workout
This is an example of what it could look like:
55 lb dumbell x 8 then 8 second isohold,
drop down to 35, and do 8 with an 8 second isohold, and then do bodyweight only.
Pro Tip
Glutes fire hardest at 90 degrees down, which
is where you will likely feel this confirming the
studies done on the topic. Try to hit 90 degrees
on all reps.
This set is an RPE of 11
Goal – Supramax pump
6/ Calves | Standing calve raises
I want you to do a couple high rep warm up sets and
then hit your 2 hard sets. You are going to do 2 sets
of 10. After you do 10-12 reps, do 10 more partials, and
then sit in the stretch for 10 more seconds. Do this on
both work sets. 2 total work sets
Note: In between all calve work sets in this ENTIRE
PROGRAM (even feeders), do tibia raises. This means
simply raising your toes (dorsiflexing 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 5
175 x 4
200 x 10, then 10 partials, then 10 second stretch
200 x 10, then 10 partials, then 10 second stretch
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 9-10
Goal – Supramax pump and train muscle from stretch position / long muscle length
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WEEK 1 - TUESDAY
Chest
4 exercises
8 sets
Shoulders
3 exercises
8 sets
Abs
1 exercise
4 sets
Chest: For people who have a really difficult time feeling your pecs, this is your chest activation sequence. I
fully expect you to not need these after a few weeks as your mind muscle connection should be very good. 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
These are probably my favorite dumbell exercise currently for chest. As
you can see in the video, just prop one side of the bench up with a 25 lb.
plate. Do a few warmups, then low rep feeder sets until you get to your
big set. Do about 8 reps there. We’ll then do a 2nd all out set there where
you try to match the number, and then drop the weight 30% and go to
failure again. 2 total work sets
Exercise Index - Slight Decline Dumbbell Press
These sets are RPE of 10 and 11
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 6
85’s x 6
105’s x4
120’s x 8 (fail at 8)
120’s x 8. Dropped to 90 and
got 6 more
2/ Chest | Smith decline press (slight angle)
If you don’t have a Smith, set up a regular bench in a power rack with a
slight decline. Ok so I sat here and stared at my computer for 20 minutes
debating putting this in or not. Now I love this particular movement, but
I was concerned that some people would use improper form which can
cause harm in a Smith machine. Then I thought to myself, you all know
your stuff, and you can dang sure learn it form my video linked below,
so go with my gut, and put it in there. The video talks about the decline
Smith at about 2:45. Notice the slight angle, and the form specifically.
Lock these out and flex. I think you will be amazed at how the pump is
so targeted in your lower and outer pecs on these. We are going to work
these for 3 weeks. Let’s try to build the weight we can get for our target
heavy set of 8 reps each week! We will count the last 2 sets as work sets.
2 total work sets
This is an example of what it
would look like/what I did:
185 x 6
205 x 4
225 x 8 (2-3 reps in the tank)
265 x 8 (failed at 8)
Pro Tip
The bar should hit right below
nipple level. Don’t let the bar
ride up high or you risk injury.
The Perfect 3 Exercise Lower / Outer Chest Workout
These sets are an RPE of 8 and 10
Goal – Supramax pump
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3/ Chest | Cable crossovers
Let’s get a little more blood in those pecs before we finish with our stretch exercise.
Check out the form at 9:40 in the video. I want you to do 1 big cluster set of these.
Shoot for about 10 reps with perfect form, rest 20 seconds then go to failure, then
rest 20 seconds and do it again. On each rep hold and flex at the bottom for 1 full
second. Think about driving as much blood into your pecs as you can. 1 total work set
The Perfect 3 Exercise Lower / Outer Chest Workout
This set is an RPE of 11
Goal – Train muscle from stretch position / long muscle length
4/ Chest | Dips
I love these dips. I know these can be tough, so feel free to use an assist machine if
need be. Check out the form. Check out the form at 6:40 in the video. Chin on chest
and your feet out in front. I want you to do 3 sets to complete failure. Don’t take these
to full lockout, keep tension on your pecs. Get a nice deep stretch at the bottom. 3
total work sets
The Perfect 3 Exercise Lower / Outer Chest Workout
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
5/ Shoulders | Rear delt flyes
We are going to start on rear delts as we normally will. On this simple exercise I want
you to do 3 sets of 20. I want the 20th rep to be brutal. You may in fact, have to shorten the range of motion and even do partials to get the last 5 or so reps. That is A-OK!
Form is at 1:20 in the video linked below. 3 total work sets
The Perfect 3 Exercise Shoulder Workout for “Massive Rear Delts”
These sets are all RPE of 10
Goal – Supramax pump
6/ Shoulders | Dumbell side lateral partials
This is an old school exercise here meant to cause massive pain, for your enjoyment. Do
3 sets of 20. See the video linked below at about 2:15 on form and loading. Feel the burn.
3 total work sets
The Perfect 3 Exercise Shoulder Workout for Capped Delts
These sets are all RPE of 10
Goal – Supramax pump
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7/ Shoulders | Incline raise
Make sure you watch the video below so that you are doing the right kind of incline raise.
This is where you are leaning face toward the bench, not away. Do 2 sets of 15 here. Try
to get the weight up and hold for a split second flexing your delts as hard as you can at
the top. The form is at 4:10 in the video linked below. 2 total work sets
Let’s finish our delts by burning them up.
The Perfect 3 Exercise Shoulder Workout for Capped Delts
These sets are all RPE of 10
Goal – Supramax pump
8/ Abs | Rope crunches
Do 4 sets to failure here. I try to use a weight that allows for
about 12-15 reps. 4 total work sets
Rope crunches
These sets are all RPE of 10
Pro Tip
If you want to practice vacuuming, do
this 4x per week the entire program!
How To Stomach Vacuum Like a Pro
Goal – Supramax pump
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WEDNESDAY
OFF DAY
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WEEK 1 - THURSDAY
Back
6 exercises
13 sets
Abs
1 exercise
4 sets
Those of you familiar with my programs have grown to love these activations. To be clear, once you do them
a few times you should be good to go on your lat work. The goal is to not have to do them. 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.
Back Activation | How To Feel Your Lats
1/ Back | Meadows row
Let’s get you started right with a movement that builds
your entire back, my Meadows Rows. This is going to be
your base movement for back the first 3 weeks of the program. Next week I’ll want a weight bump but the same rep
count on your work sets. Do 2-3 warm up sets, then a set
to failure with 12 reps. Then for your last set, add some
weight and hit failure with around 8 reps. 2 total work sets
Exercise Index - Meadows Row
These sets are all RPE of 10
This is an example of what it could look like:
1 25 lb plate for 15
2 25 lb plates for 10
3 25 lb plates for 12 (work set)
3 25 lb plates and a 10 for 8 (work set)
The numbers are just targets, the most important thing is that the sets are to true
failure with good form. You can be off a rep
or two.
Goal – Supramax pump
2/ Back | Banded chins
I want you to do 3 sets to failure here. Count your total
reps, because next week I am going to ask you to beat
it. 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. If you
can, try to get a really good lat stretch at the bottom.
The band will help with that. These give me an amazing pump that is really hard to get with traditional
chins, probably due to being able to get higher into
the movement. 3 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
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3/ Back | Dumbell pullover with band
Do 2 sets of 10 here. Leave 1 rep in the tank on each set. 2 total work sets
Exercise Index - Banded Dumbbell Pullovers
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
4/ Back | Supinated pulldowns
Do 2 sets of 10 here. See the video for the setup. This is a little unique. I love the angle because you can drive your elbows straight down and really flex your lats. Don’t
worry so much about the stretch here, as you are not anchored down, and the weight
won’t be heavy enough, but this is excellent for continuing to drive blood into the lats
to pump them up. 2 total work sets
Exercise Index - Single Arm Pulldown
These sets are all RPE of 10
Goal – Supramax pump
5/ Back | Incline dumbell rows
I love these for rhomboids, rear delts, and lower traps. I
really like using kettlebells as you will see in the video, but
I know many gyms don’t have them heavy enough for our
work sets. I want you to do a hard set of 12 for your first set.
Then on your second set do a hard 12, and then drop the
weight about 30% and go to failure. 2 total work sets
This is an example of what it could look like:
50 lb dumbells x 12
70 lb dumbells x 8, then 45’s x failure
Exercise Index | Incline Dumbbell Rows
These sets are all RPE of 10
Goal – Supramax pump
6/ Back | Hyperextensions
Let’s finish up today with 2 sets to failure on hyperextensions. The video shows a
version with bands, and one with a barbell. For this week, no extra weight is needed,
just use your bodyweight. 2 total work sets
3 Exercises To Strengthen Your Lower Back
These sets are all RPE of 10
Goal – Supramax pump
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7/ Abs | Decline bench leg raises
Do 4 sets to failure here. 4 total work sets
Decline bench leg raises
These sets are all RPE of 10
Goal – Supramax pump
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 of hip flexors.
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WEEK 1 - FRIDAY
Biceps
3 exercises
9 sets
Triceps
3 exercise
9 sets
Calves
1 exercise
4 sets
1/ Biceps | Drag curls
Do a warmup set here, then do 3 hard sets of around 12 reps going to failure. These
should be easy on your elbows and fire up your biceps quickly. Watch the video below for
proper form. Take note of how much weight you are using for next week. 3 total work sets
Exercise Index - Drag Curls
These sets are all RPE of 9-10
Goal – Supramax pump
2/ Biceps | Concentration preacher curls
Sorry about the poor name on these, but I didn’t know what to call them. I had to put
these in the plan though because they are absolutely awesome. As I say in the video,
smash the dumbells together and flex hard as you do these! Do 3 sets of 10. Again,
take note of how much weight you are using. 3 total work sets
Exercise Index - Concentration Preacher Curls
These sets are all RPE of 9-10
Goal – Supramax pump
3/ Biceps | Hammer curls
On this sit down and put your back against a pad. What I do is sit down in a lat pulldown bench, and face away from the pad so I can lean back against it a little to keep
upper arm from moving, and to create a really nice safe stretch at the bottom. These
are my absolute favorite version of hammer curls. Do 3 sets of 12. 3 total work sets
These sets are all RPE of 9-10
Goal – Train muscle from stretch position / long muscle length
4/ Triceps | Dual rope pushdown
These are a great way to start your tri workout and crush that inner/long head.
Watch the video below for perfect form and hit 3 sets of 10. 3 total work sets
Exercise Index - Dual Rope Tricep Extensions
These sets are all RPE of 10
Goal – Supramax pump
22
5/ Triceps | Dual handle pushdown
Now switch out your ropes to spongy grip type handles. 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. Let’s do 3 sets of 12 here. 3 total work sets
Tricep pushdowns with single handles
These sets are all RPE of 10
Goal – Supramax pump
6/ Triceps | Kettlebell lying extensions
On these if you don’t have kettlebells you can use dumbells. Do 3
sets of around 12 here. 3 total work sets
Exercise Index - Kettlebell Lying Tricep Extensions Skull Crusher
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
7/ Calves | Standing calve raises
We are going to double up on the sets that we did Monday here and do 4
sets. I want you to get these out of the way, as tomorrow, you are in for upper leg oblivion. I want you to do a couple high rep warm up sets and then
hit your 4 hard sets. You are going to do 4 sets of 10. After you do 10 reps,
do 10 partials, and then sit in the stretch for 10 more seconds. Do this on all
work sets. 4 total work sets
Note: One more reminder here. In between all sets (even feeders), do tibia
raise. This means simply raising your toes (dorsiflexing 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 9-10
Goal – Supramax pump and train muscle from stretch position / long muscle length
23
WEEK 1 - SATURDAY
Upper legs
5 exercises
9 sets
1/ Upper legs | Lying leg curl
Hopefully your legs are good and rested, we are taking it
up a notch from Monday. Do 2 sets of 20 here to get the
blood moving, and then just feeder sets of 4 until we get to
our work sets. I want you to do 10 hard reps where you can
barely get the 10th rep with good form. That’s 1 set. Now do
it again for set 2, then drop the weight 30% (ish) and go to
failure again, and then do 10 slow partials from the stretch
position. Work through the pain. 2 total work sets
This is an example of what it could look like:
60 x 20
80 x 20
100 x 4
120 x 4
140 x 10, failing at 10 (work set)
140 x 10, followed by 110 x 6, followed by 10
partials (Work set)
This sets are an RPE of 10 and 11
Goal – Activate and pump
2/ Upper legs | Squats
This is your base leg movement. Remember we want to try
and increase the weight we do for 10 reps. Take your time
warming up, but don’t fatigue yourself as you do. Use feeder
sets, and then I want 2 work sets. I want one set where you
leave 2-3 reps in the tank, and then 1 set where you leave
1 rep in the tank but you should be able to use a little more
weight than on Monday even if it’s just 5 lbs. 2 total work sets
This is an example of what it could look like:
135 x 10
185 x 10
225 x 6
275 x 6
320 – 10 (2-3 reps left in tank)
350 – 10 (1 rep left in tank)
Note: If you have a low back injury and prefer to not do these, use a
machine that supports your back. I want the squat motion simulated.
These sets are an RPE of 8, and 9
Goal – Train explosively
3/ Upper legs | Hack squat
Now it’s time to break out the cluster set, again. You can see one of my
cluster sets at 17:00 in the video below. Work up to a weight that is really
tough 10 reps. Use low rep feeder sets to get you there, so you have plenty of strength. Now It’s time to go to work. Do your 10 reps leaving a rep
or two in the tank, then rack the weight and count to 20, and do what you
can, then rack the weight and count to 20 and do it one more time. This
means you are doing a lot of really tough reps, and essentially 3 sets in
one. 1 total work set
This is an example of what it
might look like:
2 plates per side x 4
3 plates per side x 10, rest 20
seconds and do 7, rest 20 seconds and do 5
Note: It is very important on all cluster sets that you leave a rep or two in the tank on the first set. If you go
all the way to failure, you will have nothing left on the subsequent sets after your 20 second breaks.
24
Vlog 7 - Brutal Old School EliteFTS Leg Workout | Day in The Life #7
This set is an RPE of 11
Goal – Supramax pump
4/ Upper legs | Stiff legged barbell deadlift
This is the same as last week but we add a work set. Here
we are doing 2-3 feeder sets of 6 reps, before doing our
hard sets. I want you to lower the bar slowly, for a 3 count,
and then come up ¾ of the way before going back down. I
want you to find a weight that you can do for 10 reps. You
should fail around 10. Now let me be really clear here. Do
NOT use bad form as you fatigue. If you lose form, drop the
bar and stop. I want 10 perfect reps. That is what I define as
failure. 2 total work sets
This is an example of what it could look like:
135 x 6
225 x 6
275 x 10 (barely got 10th rep with good
form)
275 x 9 (barely got 9th rep with good form –
you may lose a rep or two)
Note: If you have a low back injury and prefer to not do these, I want you to do
banded hyperextensions. Follow the same target of around 10 reps hitting failure.
You will need bands to make 10 reps hard.
3 Exercises To Strengthen Your Lower Back check 2 minutes in.
These sets are an RPE of 9-10
Goal – Train muscle from stretch position
5/ Upper legs | Smith split squat
Do 2 sets of 10 here on each leg. The biggest key is to lift by flexing your glute. Try
to literally pick yourself up by flexing glute. I want your glutes to get hammered on
these. Go down nice and slow and feel your glute stretching as well. 2 total work sets
Exercise Index - Split Squats
These sets are an RPE of 9-10
Goal – Supramax pump
25
SUNDAY
OFF - FAMILY DAY
26
Week 2
Monday - Chest (upper pec
emphasis), Shoulders
Chest
4 exercises
10 sets
Shoulders
3 exercises
9 sets
Abs
1 exercise
4 sets
8 exercises
23 sets
Tuesday
Back
5 exercises
13 sets
Calves
1 exercise
3 sets
6 exercises
16 sets
Friday - Legs
Upper legs
5 exercises
10 sets
5 exercises
10 sets
Saturday - Chest (lower pec
emphasis), Shoulders, Calves
Chest
4 exercises
8 sets
Shoulders
3 exercises
9 sets
Calves
1 exercise
4 sets
8 exercises
21 sets
Sunday - OFF - Family Day
Wednesday - OFF
Thursday
Biceps
3 exercises
9 sets
Triceps
3 exercises
9 sets
Calves
1 exercise
1 set
Abs
1 exercise
4 sets
8 exercises
23 sets
27
WEEK 2 - MONDAY
Chest
4 exercises
10 sets
Shoulders
3 exercises
9 sets
Abs
1 exercise
4 sets
1/ Chest | Slight incline dumbell press
The last chest workout we did slight decline work. Now we
are going to do slight incline work. We will be rotating back
and forth. In the video below, you can see the angle I am looking for with Paul. Do not take these to full lockout. Let’s work
up to a really tough set of 10. Each week we will try to get an
extra rep or two with what you finish with today or we will go
slightly heavier and brings reps down a few. We will count the
2nd to last set as a work set also. 2 total work sets
This is an example of what it could look like:
30 lb dumbells x 20 (warm up)
50 lb dumbells x 15 (warm up)
70 lb dumbells x 10 (you had an extra 2-3
reps in tank)
80 lb dumbells x 10 (barely got 10)
The Perfect 3 Exercise Chest Workout For “Upper Pecs”
These sets are an RPE of 8 and 10
Goal – Activation and start pump
2/ Chest | Incline barbell press
Now we hit our base movement that will stay in the rotation for
the entire program. Lower the weight under perfect control to
about 2 inches off your chest then drive up explosively. I want
you to do sets of 8. Finish with a top set of 8. We will count the
last 2 sets. I’d like to see you be able to use a little more weight
each week and get your target 8 reps. 2 total work sets
This is an example of what it could look like:
135 x 5 (feeder set)
185 x 3 (feeder set)
225 x 8 (2-3 reps left in tank)
245 x 8 (barely got 8)
These sets are an RPE of 8 and 10
Goal – Train explosively
3/ Chest | Incline Stretch pushups
You’ve probably seen our stretch pushups, now we simply do them with elevated feet to stress upper pecs more. I like the hand position I used in the video below, to really line up the fibers perfectly.
Normally I just place my hands on stacked bumper plates, that is fine too. Do 3 sets to failure. Video
starts at about 4:50 in. 3 total work sets
The Perfect 3 Exercise Chest Workout For “Upper Pecs”
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
Note: If you have shoulder health issues, and this extreme range of motion is
too tough, simply don’t go down to the point where they are uncomfortable.
28
One of my favorite old school supersets was dips and rear delt flyes.
I want to do this superset 3 times. This is some old school nasty. This will finish
off your pecs, and fire up your rear delts.
4/ Chest | Dips
You can use a dip machine or assist machine if needed on the dips. Go to failure then proceed directly to:
Superset with
5/ Shoulders | Bent over dumbell flyes
Do 20 reps here.
Exercise Index - Bent Over Dumbbell Rear Delt Raise
Do 3 rounds for 6 total sets
These sets are RPE of 9-10
Goal – Supramax pump
6/ Shoulders | Incline raise
This is the same as last week. Make sure you watch the video below so that you are
doing the right kind of incline raise. This is where you are leaning face toward the
bench, not away. Do 3 sets of 15 here. Try to get the weight up and hold for a split
second flexing your delts as hard as you can at the top. The form is at 4:10 in the video linked below. 3 total work sets
Let’s finish our delts by burning them up.
The Perfect 3 Exercise Shoulder Workout for Capped Delts
These sets are all RPE of 10
Goal – Supramax pump
7/ Shoulders | Landmine shoulder press
These are new to my programs. I started including them for shoulders, but also serratus.
Training this muscle helps support shoulder health so I am happy about this new addition to my plans. They work very well and are pretty fun to do. Do 3 sets of 8 here. See
the video below for proper form. 3 total work sets
Exercise Index - Landmine Shoulder Press
These sets are all RPE of 9-10
Goal – Supramax pump
29
8/ Abs | Rope crunches
Do 4 sets to failure here. I try to use a weight that allows for about 12-15 reps.
4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
30
WEEK 2 - TUESDAY
Back
5 exercises
13 sets
Calves
1 exercise
3 sets
1/ Back | Meadows row
Ok week 2 of these bad boys. Try to beat what you did last
week for your 12 rep work set. So, if you did say 75 lbs. last
week, add another 5lb plate and do your 12 with 80 lbs. this
week. Do 2-3 warm up sets, then a set to failure with 12 reps.
Then for your last set, add some weight and hit failure with
around 8 reps as we did last week. 2 total work sets
Exercise Index - Meadows Row
These sets are all RPE of 10
Goal – Supramax pump
2/ Back | Banded chins
I want you to do 3 sets to failure here. Beat your reps form
last week! See the video below on exactly how to do these if
you need a refresher. 3 total work sets
Exercise Index - Banded Pull Up
This is an example of what it could look like:
1 25 lb plate for 15
2 25 lb plates for 10
3 25 lb plates and a 5 for 12 (work set) –
(adding 5 lbs this week from last week)
3 25 lb plates and a 10 for 8 (work set) –
(maybe add 5 lbs to this as well)
The numbers are just targets, the most important thing is that the sets are to true
failure with good form. You can be off a rep
or two.
Pro Tip
For extra pump and blood flow, on your
last set hold the middle position (isohold) for 20 seconds before stopping the
set. Flex your lats while you do this.
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Dumbell pullover with band
Repeat these this week. Do 2 sets of 10 here. Leave 1 rep in the tank on each set. 2
total work sets
Exercise Index - Banded Dumbbell Pullovers
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
4/ Back | Rack pulls
You are pulling from mid-shin. Flex your last to initiate the set and keep them tight
through the entire range of motion. I want 4 hard sets of 8 reps here. Remember,
perfect form, nothing sloppy! The last rep should be very difficult. 4 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
31
5/ Back | Incline dumbell rows
Let’s finish up our back workout with these again.
Squeeze your traps, rear delts, and rhomboids hard as
you do these. Do 2 hard sets as we did last week, with the
last set being a drop set. 2 total work sets
This is an example of what it could look like:
50 lb dumbells x 12
70 lb dumbells x 8, then 45’s x failure
Exercise Index | Incline Dumbbell Rows
These sets are all RPE of 10
Goal – Supramax pump
6/ Calves | Standing calve raises
These are quite painful, so we’ll start out with the easier version before next week. Do
6 reps and then hold at the top for 6 seconds flexing your calves hard, and then go
down into the stretch for 6 seconds, repeat this 2 more times. So each set is 18 reps
with 3 isoholds at the top, and 3 stretches at the bottom. That is 1 set. Do 3 sets like
this. 3 total work sets
Note: One more reminder here. In between all sets (even feeders), do tibia raise. This
means simply raising your toes (dorsi exing foot). I like to let my toes hang o 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 all RPE of 11
Goal – Supramax pump
32
WEDNESDAY
OFF DAY
33
WEEK 2 - THURSDAY
Biceps
3 exercises
9 sets
Triceps
3 exercises
9 sets
Calves
1 exercise
1 set
Abs
1 exercise
4 sets
1/ Biceps | Drag curls
Do a warmup set here, then do 3 hard sets of around 15 reps going to failure. Try to
use the same weight as last week but get the extra reps! Watch the video below for a
form refresh. Now if you can’t quite get the 15 with the drag form, just step up and do
normal form curls to get to 15. The pain will be insane. 3 total work sets
Exercise Index - Drag Curls
These sets are all RPE of 9-10
Goal – Supramax pump
2/ Biceps | Concentration preacher curls
Same thing here, bump the reps up. Now use the same weight as last week and do
3 sets of 12, even if the last 2 or 3 are simply partials. 3 total work sets
Exercise Index - Concentration Preacher Curls
These sets are all RPE of 9-10
Goal – Supramax pump
3/ Biceps | Hammer curls
Do these standing today and try to go slightly heavier. Do 3 sets of 8. Use slow deliberate
form and flex hard! 3 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
I want to keep the first 2 exercises the same as last week (they will feel even better this
week) but work the stretch harder on your last exercise today.
4/ Triceps | Dual rope pushdown
These are a great way to start your tri workout and crush that inner/long head. Watch the
video below for perfect form and hit 3 sets of 10. 3 total work sets
Exercise Index - Dual Rope Tricep Extensions
34
These sets are all RPE of 10
Goal – Supramax pump
5/ Triceps | Dual handle pushdown
Now switch out your ropes to spongy grip type handles. 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. Let’s do 3 sets of 12 here. 3 total work sets
Tricep pushdowns with single handles
These sets are all RPE of 10
Goal – Supramax pump
6/ Triceps | Seated overhead extensions
These are probably my favorite “stretch” exercise for triceps. Do 3 sets of 10 here.
3 total work sets
Seated overhead rope extensions
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
7/ Calves | Toe presses
This is when you do toe presses on a leg press machine. We are doing one big cluster set.
Work your way up to a tough 10 and do your cluster there. Work the stretch at the bottom as always. So go to around 10, rest 20 seconds and go again, rest 20 seconds, and
go again, and then one more time! 1 total work set
This set is an RPE of 11
Goal – Supramax pump
Tibia raise?
8/ Abs | Decline bench leg raises
Do 4 sets to failure here. You should be continually trying to beat your reps on
your ab work as well. 4 total work sets
Decline bench leg raises
These sets are all RPE of 10
Goal – Supramax pump
35
WEEK 2 - FRIDAY
Upper legs
5 exercises
10 sets
1/ Upper legs | Lying leg curl
What do you think, take it another notch up from last week?
I think so. Do 2 sets of 20 here to get the blood moving, and
then just feeder sets of 4 until we get to our work sets. I want
you to do 10 hard reps where you can barely get the 10th
rep with good form. That’s 1 set. Now do it again for a 2nd
set. Now do it again for set 3, then drop the weight 30% (ish)
and go to failure again, and then do 10 slow partials from
the stretch position, and then do a 10 second isohold in the
lengthened position. Work through the pain. 3 total work sets
This is an example of what it could look like:
60 x 20
80 x 20
100 x 4
120 x 4
140 x 10, failing at 10 (work set)
140 x 10, failing at 10 (work set)
140 x 10, followed by 110 x 6, followed by 10
partials, then a 10 second isohold (Work set)
This sets are an RPE of 10 and 12
Goal – Activate and pump
2/ Upper legs | Squats
Remember this is your base leg movement. Try and increase
the weight you did for 10 reps last week. Take your time
warming up, but don’t fatigue yourself as you do. Use feeder
sets, and then I want 2 work sets. I want one set where you
leave 2-3 reps in the tank, and then 1 set where you leave 1
rep in the tank. 2 total work sets
These sets are an RPE of 8, and 9
This is an example of what it could look like:
135 x 10
185 x 10
225 x 6
275 x 6
325 – 10 (2-3 reps left in tank)
355 – 10 (1 rep left in tank)
Goal – Train explosively
3/ Upper legs | Hack squat
Now it’s time to break out the cluster set, again with an additional cluster. Work up to a weight that is really tough 10 reps.
Use low rep feeder sets to get you there, so you have plenty of
strength. Now It’s time to go to work. Do your 10 reps leaving
a rep or two in the tank, then rack the weight and count to 20,
and do what you can, then rack the weight and count to 20 and
do it TWO MORE time. This means you are doing a lot of really
tough reps, and essentially 4 sets in one. 1 total work set
This is an example of what it might look like:
2 plates per side x 4
3 plates per side x 10, rest 20 seconds and
do 7, rest 20 seconds and do 5, rest 20 seconds and do 4 more
Note: It is very important on all cluster sets that you leave a rep or two in the tank on the first set. If you
go all the way to failure, you will have nothing left on the subsequent sets after your 20 second breaks.
This set is an RPE of 11
Goal – Supramax pump
36
4/ Upper legs | Stiff legged barbell deadlift
This is the same as last week. You have been pushing hard today, no need to add additional volume or intensity here. Here
we are doing 2-3 feeder sets of 6 reps, before doing our hard
sets. I want you to lower the bar slowly, for a 3 count, and
then come up ¾ of the way before going back down. I want
you to find a weight that you can do for 10 reps. You should
fail around 10. 2 total work sets
This is an example of what it could look like:
135 x 6
225 x 6
275 x 10 (barely got 10th rep with good form)
275 x 9 (barely got 9th rep with good form –
you may lose a rep or two)
These sets are an RPE of 9-10
Goal – Train muscle from stretch position
5/ Upper legs | Smith split squat
Do 2 sets of 12 (we are just bumping a few reps) here on each leg. The biggest key is
to lift by flexing your glute. Try to literally pick yourself up by flexing your glute. I want
your glutes to get hammered on these. Go down nice and slow and feel your glute
stretching as well. 2 total work sets
Exercise Index - Split Squats
These sets are an RPE of 9-10
Goal – Supramax pump
37
WEEK 2 - SATURDAY
Chest
4 exercises
8 sets
Shoulders
3 exercises
9 sets
Calves
1 exercise
4 sets
1/ Chest | Slight decline dumbell press
Now we are back to lower and outer pecs! Do about 8
reps here on your working set and see if you can do more
weight than last week on your 8-rep set! We’ll then do a
2nd all out set there where you try to match the number,
and then drop the weight 30% and go to failure again.
2 total work sets
These sets are RPE of 10 and 11
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 6
105’s x4
125’s x 8 (fail at 8)
125’s x 8. Dropped to 90 and got 6 more
2/ Chest | Smith decline press (slight angle)
Remember to lock these out and flex. I think you will be
amazed at how the pump is so targeted in your lower and
outer pecs on these again this week. Let’s try to build the
weight we can get for our target heavy set of 8 reps each
week! We will count the last 2 sets as work sets. 2 total
work sets
This is an example of what it would look like/
what I did:
185 x 6
205 x 4
225 x 8 (2-3 reps in the tank)
265 x 8 (failed at 8)
The Perfect 3 Exercise Lower / Outer Chest Workout
These sets are an RPE of 8 and 10
Pro Tip
Goal – Supramax pump
The bar should hit right below nipple level.
Don’t let the bar ride up high or you risk injury.
3/ Chest | Cable crossovers
We are doing a bigger cluster set this time then last. Shoot for about 10 reps with
perfect form, rest 20 seconds then go to failure, rest 20 seconds and do it again, and
then again one more time. On each rep hold and flex at the bottom for 1 full second.
Think about driving as much blood into your pecs as you can. 1 total work set
The Perfect 3 Exercise Lower / Outer Chest Workout
This set is an RPE of 11
Goal – Train muscle from stretch position / long muscle length
38
4/ Chest | Stretch pushups
Stack a few 45 lb plates on the floor and do stretch pushups. Now if you have a cambered bar, you can do ladder pushups! Check out the video. Do 3 sets to failure. If you
do ladder pushups just do 1 big set to failure as shown in the video. 3 total work sets
Exercise Index - Ladder Push Ups
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
5/ Shoulders | Rear delt band pulls
These are a nice alternative that allows a more full range of motion. Grind out 3 sets
of 25 here to get your rear delts cooking. 3 total work sets
Exercise Index - Rear Delt Band Pulls
These sets are all RPE of 9-10
Goal – Supramax pump
6/ Shoulders | Dumbell side lateral partials
Hit these again for 3 hard sets of 20. 3 total work sets
The Perfect 3 Exercise Shoulder Workout for Capped Delts
These sets are all RPE of 10
Goal – Supramax pump
7/ Shoulders | Incline front delt raise
Watch the video, now we are laying on the bench, not facing it. These are great for a
full stretch and working the lengthened position of the front delt. Do 3 sets of 10 here.
3 total work sets
Exercise Index - Incline Front Delt Raise
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
8/ Calves | Standing calve raise
Now let’s go a little harder on these. We are adding a work set. Do 6 reps and then hold
at the top for 6 seconds flexing your calves hard, and then go down into the stretch for 6
seconds and stretch and repeat 2 more times. So, each set is 18 reps with 3 isoholds at
the top, and 3 stretches at the bottom. That is 1 set. Do 4 sets like this. We’ll come back to
these next Saturday. 4 total work sets
These sets are all RPE of 11
Goal – Supramax pump
39
SUNDAY
OFF - FAMILY DAY
40
Week 3
Monday
Back
5 exercises
14 sets
Abs
1 exercise
4 sets
6 exercises
18 sets
Friday - Chest (upper pec emphasis),
Shoulders
Chest
4 exercises
10 sets
Shoulders
3 exercises
10 sets
Triceps
2 exercises
6 sets
9 exercises
26 sets
Tuesday
Biceps
3 exercises
9 sets
Triceps
3 exercise
9 sets
Calves
1 exercise
2 sets
7 exercises
20 sets
Wednesday - OFF
Saturday - Back
Back
4 exercises
15 sets
Biceps
2 exercise
6 sets
Calves
1 exercise
3 sets
7 exercises
24 sets
Sunday - OFF - Family Day
Thursday
Upper legs
6 exercises
12 sets
Calves
1 exercise
4 sets
7 exercises
16 sets
41
WEEK 3 - MONDAY
Back
5 exercises
14 sets
Abs
1 exercise
4 sets
1/ Back | Meadows row
Ok week 3 on these as our base exercise! Keep the
reps at 12, but again try to beat the weight you used
last Tuesday by a little bit! Then for your last set, add
some weight and hit failure with around 8 reps as we
did last week. On the last set, we don’t stop at 8 this
week though, make this a drop set, so do your 8, and
then drop 25-30% of the weight and finish by going to
failure. 2 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:
1 25 lb plate for 15
2 25 lb plates for 10
3 25 lb plates and a 10 for 12 (work set) – adding 5
lbs this week from last week
3 25 lb and two 10 lb plates for 8, then drop to just
the 25’s and go to failure
The numbers are just targets, the most important
thing is that the sets are to true failure with good
form. You can be off a rep or two.
2/ Back | Banded chins
I want you to do 4 sets to failure here. We got these again on Saturday, before we rotate them out of the program, so crush them! 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Dumbell pullover
Drop the band on these this week and use heavier weight. Do 2 sets of 10
here. Leave 1 rep in the tank on each set. 2 total work sets
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
4/ Back | Rack pulls
Since we did these last Tuesday, you should be really fresh to crush these today.
We also have had 2 days off from legs, so your lower back should be good to go.
Let’s work these hard. Bring the reps down a tad from last week and do 4 good
hard sets of 6 here. Leaving a rep in the tank on each set. 4 total work sets
These sets are all RPE of 9
Goal – Supramax pump
42
5/ Back | Chest pulls
Let’s finish up our back with my favorite version of a face pull, except it’s not
a face pull, you pull to chest. Squeeze your lower traps, rhomboids and rear
delts here for 2 sets of 15. 2 total work sets
Exercise Index - Chest Pulls
These sets are all RPE of 9
Goal – Supramax pump
6/ Abs | Decline bench leg raises
I want to start our ab work with these again this week. Do 4 sets to failure
here. Keep beating your numbers on reps here. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
43
WEEK 3 - TUESDAY
Biceps
3 exercises
9 sets
Triceps
3 exercises
9 sets
Calves
1 exercise
2 sets
1/ Biceps | Drag curls
This is our last week of these before we rotate them out. Keep trying to beat your previous
weeks reps here. Do a warmup set here, then do 3 hard sets of around 17-18 reps going to
failure. Try to use the same weight as last week but get the extra reps! To extend the set to
hit your number, remember you can stop “dragging” and curl normally. This should allow
for a few extra reps. I know it’s a lot of reps, prepare for an insane pump. 3 total work sets
These sets are all RPE of 10
Goal – Supramax pump
2/ Biceps | Concentration preacher curls
The last week of these too. Slow down your negatives on these, and really focus on generating a ton of tension in your bis by keeping them flexed throughout the whole movement.
Do 3 sets of 10. 3 total work sets
Exercise Index - Concentration Preacher Curls
These sets are an RPE of 8 and 10
Goal – Supramax pump
3/ Biceps | Hammer curls
Use the same weight you did your sets of 8 with last week, but do your best to hit 10
reps this time instead of 8. Do 3 sets of 10. 3 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
I want to keep the first 2 exercises the same as last week but we change the order slightly.
4/ Triceps | Dual handle pushdown
Do 3 sets of 12 here once you are warmed up. You should notice you are really strong
on these this week. On your last set do a drop set, where you drop the weight 20-30%
and go to failure, and then another drop where you do the same. 3 total work sets
Tricep pushdowns with single handles
These sets are an RPE of 10 and 11
Goal – Supramax pump
44
5/ Triceps | Dual rope pushdown
Now let’s come back to these. These rotate out after this week. Go hard and flex hard
on all reps! Do 3 sets of 12. Also, on this one, on your last set do a drop set, where you
drop the weight 20-30% and go to failure, and then another drop where you do the
same. 3 total work sets
Exercise Index - Dual Rope Tricep Extensions
These sets are an RPE of 10 and 11
Goal – Supramax pump
6/ Triceps | Seated overhead extensions
Ok you should have a wicked tricep pump going into these this week. After the last rep on
each set, hold the stretch position for a slow 10 count. Do 3 sets of 8 here. 3 total work sets
Seated overhead rope extensions
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
7/ Calves | Toe presses
This is when you do toe presses on a leg press machine. We are doing something really
painful here. Do 2 cluster sets. Work your way up to a tough 10 and do the cluster set.
Then rest a few minutes and drop the weight down to something you can do for 15-20
and do a cluster set with this weight to finish them off. Work the stretch at the bottom
as always. So, get your reps, rest 20 seconds and go again, rest 20 seconds, and go
again, and then one more time for both clusters! 2 total work sets
This set is an RPE of 11
Goal – Supramax pump
45
WEDNESDAY
OFF DAY
46
WEEK 3 - THURSDAY
Upper legs
6 exercises
12 sets
Abs
1 exercise
4 sets
1/ Upper legs | Seated leg curl
This week let’s move over to the seated leg curl and repeat
the leg curl brutality that we used last Friday. I like the seated leg curl the best for hams as I feel you can really focus
and concentrate on them with strict form, so let’s get to
work. Do 2 sets of 20 here to get the blood moving, and then
just feeder sets of 4 until we get to our work sets. I want you
to do 10 hard reps where you can barely get the 10th rep with
good form. That’s 1 set. Now do it again for a 2nd set. Now
do it again for set 3, then drop the weight 30% (ish) and go to
failure again, and then do 10 slow partials from the stretch
position, and then do a 10 second isohold in the lengthened
position. Work through the pain. 3 total work sets
This is an example of what it could look like:
60 x 20
80 x 20
100 x 4
120 x 4
140 x 10, failing at 10 (work set)
140 x 10, failing at 10 (work set)
140 x 10, followed by 110 x 6, followed by 10
partials, then a 10 second isohold (Work set)
These sets are an RPE of 10 and 12
Goal – Activate and pump
2/ Upper legs | Squats
Again, your base movement here, try to beat the weight
you got 10 with last week for 10 this week. Take your time
warming up as usual, but don’t fatigue yourself as you do.
Use feeder sets, and then I want 2 work sets. I want one set
where you leave 2-3 reps in the tank, and then 1 set where
you leave 1 rep in the tank. 2 total work sets
This is an example of what it could look like:
135 x 10
185 x 10
225 x 6
275 x 6
330 – 10 (2-3 reps left in tank)
360 – 10 (1 rep left in tank)
These sets are an RPE of 8, and 9
Goal – Train explosively
3/ Upper legs | Leg extension drop set of death
Do a couple feeder sets of 5 reps to find a weight that is a tough 10. I want you to do
10 reps flexing hard at the top, and then drop the weight 30% and go to failure, and
then drop it another 30% and go to failure. 1 total work set
This set is an RPE of 11
Goal – Supramax pump
47
4/ Upper legs | Leg press drop set of death
Do a couple feeder sets of 4 reps to find a weight that is a manageable 6 with a 3
second decent. I want you to do 3 reps lowering the weight with a 3 count, and then
drop the weight 30% and repeat with the 3 second negatives, and then drop it another 30% and go to failure with a normal tempo. 1 total work set
This set is an RPE of 11
Goal – Supramax pump
5/ Upper legs | Dumbell stiff legged deadlift
Your quads are going to be so pumped up we need to do these very slowly
and with dumbells. Do 3 sets of 8 with a slow temp. Take these to ¾ lockout
and come right back down. 3 total work sets
These sets are an RPE of 9
Goal – Train muscle from stretch position
6/ Upper legs | Smith split squat
Like last week, do 2 sets of 12 here on each leg. Remember, the biggest key is to lift by
flexing your glute. Try to literally pick yourself up by flexing your glute. Go down nice
and slow and feel your glute stretching as well. 2 total work sets
Exercise Index - Split Squats
These sets are an RPE of 9-10
Goal – Supramax pump
7/ Abs | Rope crunches
Do 4 sets to failure here. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
48
WEEK 3 - FRIDAY
Chest
4 exercises
10 sets
Shoulders
3 exercises
10 sets
Triceps
2 exercises
6 sets
1/ Chest | Slight incline dumbell press
Back to the slight incline work. Let’s work up to a really tough
set of 8 where you fail with good form. It should be slightly
heavier than last time we hit upper pecs. We will count the
2nd to last set as a work set also. 2 total work sets
These sets are an RPE of 8 and 10
Goal – Activation and start pump
This is an example of what it could look like:
30 lb dumbells x 20 (warm up)
50 lb dumbells x 15 (warm up)
80 lb dumbells x 8 (you had an extra 2-3
reps in tank)
90 lb dumbells x 10 (barely got 10)
2/ Chest | Incline barbell press
Now we hit our base movement that will stay in the rotation for the entire program. Lower the weight under perfect control to about 2 inches off your chest then drive up
explosively. I want you to do sets of 8. Finish with a top set
of 8. Shoot for slightly more weight than last week. We will
count the last 2 sets. 2 total work sets
This is an example of what it could look like:
135 x 5 (feeder set)
185 x 3 (feeder set)
225 x 8 (2-3 reps left in tank)
245 x 8 (barely got 8)
These sets are an RPE of 8 and 10
Goal – Train explosively
Another old school superset here of incline pushups and rear delt flyes.
3/ Chest | Incline pushups with feet on bench into a stretch
Go to failure then proceed directly to:
Superset with
4/ Shoulders | Bent over rear delt dumbell flyes
Do 20 reps here.
Do 3 rounds for 6 total sets
These sets are all RPE of 10
Goal – Supramax pump
49
5/ Chest | Machine flyes
Do 3 hard sets of 12 here to failure. 3 total work sets
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
Now let’s get back to those delts.
6/ Shoulders | Dumbell side lateral
Let’s hammer some good old side laterals here for 4 sets of 8
reps. 4 total work sets
These sets are all RPE of 9
Goal – Supramax pump
7/ Shoulders | Landmine shoulder press
Back to these as your finisher today! Do 3 sets of 8 here. See the video below for proper form if you need a refresh. 3 total work sets
Exercise Index - Landmine Shoulder Press
These sets are all RPE of 9-10
Goal – Supramax pump
Now we hit some triceps. This is extra work but next week our arm day isn’t until Friday
so let’s get in some extra work!
8/ Triceps | Lying extensions with pause
Another one of my favorite ways to do lying extensions. Do these on the
floor as shown in video if you can. Do 3 sets of 8. 3 total work sets
Exercise Index - Lying Tricep Extensions
These sets are all RPE of 9
Goal – Supramax pump
9/ Triceps | Kettlebell Tate press
These are a great way to stretch tri and uniquely hit them. Finish with 3 sets
of 8 here. 3 total work sets
Exercise Index - Kettlebell Tate Press For Triceps
These sets are all RPE of 9-10
Goal – Supramax pump
50
WEEK 3 - SATURDAY
Back
5 exercises
15 sets
Biceps
2 exercises
6 sets
Calves
1 exercise
3 sets
1/ Back | Meadows row
This is your last time on these before they are rotated
out. Let’s add some weight this time instead of pushing
reps. Let’s see how heavy you can go for a solid 2 sets of
8 where you can barely get the 8th rep. 2 total work sets
These sets are an RPE of 10
Goal – Supramax pump
This is an example of what it could look like:
1 25 lb plate for 15
2 25 lb plates for 10
4 25 lb plates for 8
4 25 lb plates for 8
The numbers are just targets, the most important thing is that the sets are to true failure with
good form. You can be off a rep or two.
2/ Back | Banded chins
This is our last time on these too, so go hard for 4 sets to failure! 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Dumbell row
This is how I love to do dumbell rows now. In the video I straddle the bench,
but here lately I just stand in front of the bench and put my opposite hand
on it, while still keeping my base with legs as shown in video. Do 3 hard
sets of 8 reps. 3 total work sets
No Low Back Pain Dumbbell Row - Exercise Index
These sets are all RPE of 10
Goal – Supramax pump
4/ Back | Stretch pulldowns
This is one of my oldies but goodies. Hopefully you have a partner to help, if
not just really try to get an awesome stretch at the end of each rep. These
are fun! Do 3 sets of 8. 3 total work sets
Pulldowns with a forced stretch with IFBB Pro Fouad Abiad
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
51
5/ Back | Barbell hyperextensions
No rack pulls, but these are nasty. Do these slow. This is not something you
want to get careless on. See the video below for form demonstration. Do 3
sets of 10. These will build a lower back and hams of steel. 3 total work sets
Exercise Index - Barbell Hyperextensions
These sets are all RPE of 9
Goal – Supramax pump
As I mentioned above for triceps, this is extra work but next week our arm day
isn’t until Friday so let’s get in some extra work!
6/ Biceps | One arm cable curl
Squeeze these like your life depended on it. Drive blood in there fast! Do 3
sets of 10. 3 total work sets
Exercise Index - One Arm Cable Curl
These sets are all RPE of 9
Goal – Supramax pump
7/ Biceps | Preacher curl
Now finish them off with a standard preacher curl with a bar of your choice.
I prefer an ez curl bar. Do 3 sets of 8 here. 3 total work sets
Preacher Curls
These sets are all RPE of 9
Goal – Supramax pump
8/ Calves | Standing calve raise
Do 8 reps and then hold at the top for 8 seconds flexing your calves hard, and
then go down into the stretch for 8 seconds and stretch and repeat 2 more times.
So each set is 24 reps with 3 isoholds at the top, and 3 stretches at the bottom.
That is 1 set. Do 3 sets like this. 3 total work sets
These sets are all RPE of 11
Goal – Supramax pump
52
SUNDAY
OFF - FAMILY DAY
53
Week 4
Monday - Leg Workout
Friday
Upper legs
6 exercises
12 sets
Triceps
3 exercises
12 sets
Abs
1 exercise
4 sets
Biceps
3 exercise
12 sets
7 exercises
16 sets
Calves
1 exercise
3 sets
7 exercises
27 sets
Tuesday - Chest (lower pec emphasis),
Shoulders, Calves
Chest
4 exercises
9 sets
Shoulders
3 exercises
9 sets
Calves
1 exercise
4 sets
8 exercises
22 sets
Saturday - Legs
Upper legs
5 exercises
11 sets
Abs
1 exercise
4 sets
6 exercises
15 sets
Sunday - OFF - Family Day
Wednesday - OFF
Thursday
Back
5 exercises
14 sets
Abs
1 exercise
3 sets
6 exercises
17 sets
54
WEEK 4 - MONDAY
Upper legs
6 exercises
12 sets
Abs
1 exercise
4 sets
Now we start the rotation over that we used the first 3 weeks.
Your last leg workout was Thursday, so this session will likely be extremely tough!
1/ Upper legs | Seated leg curl
Let’s keep hammering these seated. Do 2 light sets of
20 here to get the blood moving, and then just a few
feeder sets of 4 until we get to our work sets. I want
you to do 3 sets of 15 with only 60 seconds rest break
between sets. Your 2nd and 3rd set, you likely won’t
get all your reps, so just rest for a few seconds and
keep hammering reps until you get 15 on each one.
This one is sneaky hard. You’ll see. 3 total work sets
This sets are an RPE of 10 and 11
This is an example of what it could look like:
60 x 20
80 x 20
100 x 4
120 x 4
140 x 15
140 x 12, rest for a few seconds and do 3 more
140 x10, rest for a few seconds and do 3, rest for a
few seconds and do 2
Goal – Activate and pump
2/ Upper legs | Squats
On your last 3 weeks on squats we are going to take
the reps down a tad and go a little heavier. So now
you work up to a tough 8 and stop there. Do 2 sets
leaving a rep or two in the tank. 2 total work sets
These sets are an RPE of 9
Goal – Train explosively
This is an example of what it could look like:
135 x 10
185 x 10
225 x 6
275 x 6
345 x 8 (left 2 in tank)
345 x 8 (8 was tough)
3/ Upper legs | Reverse lunge drop set of death
I really enjoy doing these for glutes and quads. There is zero
knee pain with these for those of you with knee issues. I
want you to do these reps with a slow and controlled tempo.
Do a few feeder sets of 6 reps to get the feel of them first.
Next, I want a drop set. I want you to do 8 reps with a weight
for both legs (alternating legs), then drop the weight and
do another 8, and then finally one more drop for another 8.
Note that I love using kettlebells for these. 1 total work set
This is an example of what it could look like:
20 lb dumbells x 6
30 lb dumbells x 6
40 lb dumbells x 8, then drop down to 20 lbs
for 8, then 10 lbs for 8
55
Exercise Index - Reverse Lunges
This set is an RPE of 11
Goal – Supramax pump
4/ Upper legs | Leg press ascending set
You may not have seen these before if you are not used to my programs. These
are simply another of way of applying high intensity and blood flow to the workout. It is easiest with a training partner. You are going to put a plate on the leg
press on each side and do 6, then get right up and add another plate to each side
and do another 6. You keep this up until you can barely get the 6. When I do these I
usually make it to 8 or 9 plates, and then my legs are fried. 1 total work set
This set is an RPE of 11
Goal – Supramax pump
5/ Upper legs | Dumbell stiff legged deadlift
Your quads are going to be pumped to the extreme like last week so we again
are doing these very slowly and with dumbells. Do 3 sets of 8 with a slow tempo.
Take these to ¾ lockout and come right back down. 3 total work sets
These sets are an RPE of 9
Goal – Train muscle from stretch position
6/ Upper legs | Banded hyperextension
I want the focus on these to be glutes and hams. Relax your low back. You can
just let your upper body hang. Then use your hams and glutes to pull yourself
up until glutes are fully flexed. You should not worry about getting up so high
your back is flat on these, just get to maximal glute contraction. Do 2 sets to
failure with bands targeting 15-20 reps on each set. 2 total work sets
Hyperextensions with Band Tension
These sets are an RPE of 9-10
Goal – Supramax pump
7/ Abs | Rope crunches
Do 4 sets to failure here. 4 total work sets
These sets are all RPE of 10
56
WEEK 4 - TUESDAY
Chest
4 exercises
9 sets
Shoulders
3 exercises
9 sets
Calves
1 exercise
4 sets
1/ Chest | Slight decline dumbbell press
I want to continue to work these hard. Let’s push hard to do
9 or 10 reps with what you did for 8 last lower chest workout. Those little improvements will add up! We’ll then do a
2nd all out set there where you try to match the number, and
then drop the weight 30% and go to failure again like last
time. 2 total work sets
These sets are RPE of 10 and 11
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 6
105’s x4
125’s x 10 (fail at 10)
125’s x 10. Dropped to 90 and got 6 more
2/ Chest | Flat bench press
With all the dumbell work these should not be a high-risk
vs low reward exercise at this point. I want you to do 3 sets
of 8 leaving 1 rep in the tank on each set. Stop just short of
lockout on these. I like to do these explosively pushing the
bar up hard (still with control). 3 total work sets
These sets are an RPE of 8 and 9
Goal – Train explosively
This is an example of what it would look
like/what I did:
185 x 6
225 x 8
225 x 8
225 x 7 (you may lose a rep or two due to
fatigue – that’s ok)
3/ Chest | Pec minor dips
I really really like these. I know they aren’t the easiest exercise, heck they are hard for
me, but when you nail these, the feeling is incredible. You can literally see your chest
lifting from the pump, and the soreness you get from these is very unique. If you absolutely cannot do these, you can try to simulate on a tricep dip type machine, or even
using assistance on an assisted dip machine. Do 3 sets to failure. 3 total work sets
Exercise Index - Pec Minor Dip | Chest Exercise
These sets are all RPE of 10
Goal – Supramax pump
57
4/ Chest | Low cable crossovers
Now we switch to the low cable crossover. Continue with the bigger cluster set. Shoot for
about 10 reps with perfect form, rest 20 seconds then go to failure, rest 20 seconds and
do it again, and then again one more time. On each rep hold and flex at the bottom for 1
full second. Think about driving as much blood into your pecs as you can. 1 total work set
Exercise Index - Low Cable Crossover
This set is an RPE of 11
Goal – Supramax pump
5/ Shoulders | High incline press on Smith
Another really underrated exercise here I love. Do 3 sets of 10 here with perfect form.
Watch the video as I explain the range of motion I am looking for. 3 total work sets
Exercise Index - High Incline Smith Press
These sets are all RPE of 9-10
Goal – Supramax pump
6/ Shoulders | Bent over rear delt raises
Nothing fancy here. Hit these again for 3 hard sets of 20. 3 total work sets
Exercise Index - Bent Over Dumbbell Rear Delt Raise
These sets are all RPE of 10
Goal – Supramax pump
7/ Shoulders | Rear delt band pull
Let’s move these to the last exercise today and continue the rear delt onslaught. Do 3
sets of 25 here. 3 total work sets
Exercise Index - Rear Delt Band Pulls
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
8/ Calves | Standing calve raise
Now you are ready for the full experience here. This is what I did at the peak of my
calve training. Do 10 reps and then hold at the top for 10 seconds flexing your calves
hard, and then go down into the stretch for 10 seconds, then repeat 2 more times. So
each set is 30 reps with 3 isoholds at the top, and 3 stretches at the bottom. That is 1
set. Do 3 sets like this. 3 total work sets
These sets are all RPE of 11
Goal – Supramax pump
58
WEDNESDAY
OFF DAY
59
WEEK 4 - THURSDAY
Back
5 exercises
14 sets
Calves
1 exercise
3 sets
1/ Back | One arm barbell row
Now let’s bring these into the rotation. This is my other favorite type of row that I think you’ll really enjoy. The biggest
difference between these and the Meadows Row is the grip
you are using, which translates into a little more lat focus.
These still hammer your whole back though. Work up to 2
tough sets of 8, where you can barely get the 8th rep with
perfect form. 2 total work sets
Exercise Index - One Arm Barbell Row
These sets are an RPE of 10
This is an example of what it could look like:
1 25 lb plate for 15
2 25 lb plates for 10
4 25 lb plates for 8
4 25 lb plates for 8
The numbers are just targets, the most important thing is that the sets are to true
failure with good form. You can be off a rep
or two.
Goal – Supramax pump
2/ Back | Single arm supinated pulldown
The chins go out and these come in. These are a little more lat focused as
well, with not quite as much teres work as the chins due to hand position
and elbow drive angle. Do 3 sets of 8 here. 3 total work sets
Exercise Index - Single Arm Pulldown
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Dumbell pullover
Let’s give your arms a break down and focus on stretching out those pumped lats,
teres, serratus, etc. 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
4/ Back | Incline dumbell rows
We have really hammered your lats, let’s not forgot your rhomboids and lower traps.
Do 2 hard sets of 8 here, and then on your 3rd set do a drop set. Do 8, drop the weight
and do 6 to 8 more, then drop the weight and do 4 to 6 more. 3 total work sets
Exercise Index | Incline Dumbbell Rows
These sets are all RPE of 9 and 11
Goal – Supramax pump
60
5/ Back | Barbell hyperextensions
Let’s continue with these so you can master them. Do 3 sets of 8. 3 total work sets
Exercise Index - Barbell Hyperextensions
These sets are all RPE of 9
Goal – Supramax pump
6/ Abs | Decline bench leg raises
Do 4 sets to failure here. Keep beating your numbers on reps here. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
61
WEEK 4 - FRIDAY
Triceps
3 exercises
12 sets
Biceps
3 exercise
12 sets
Calves
1 exercise
3 sets
1/ Triceps | Dual handle pushdown
Let’s start with our spongy grip pushdowns for 4 sets of 10. 4 total work sets
Tricep pushdowns with single handles
These sets are an RPE of 9-10
Goal – Supramax pump
2/ Triceps | Floor press
You like basic stuff, well here you go. These are awesome. Let’s go 4 sets of 6 here!
4 total work sets
Exercise Index - Floor Press For Triceps
These sets are an RPE of 9-10
Goal – Supramax pump
3/ Triceps | Seated overhead extensions
Now we have to stretch the babies out, and you know these are a favorite. After the
last rep on each set, hold the stretch position for a slow 10 count. Do 4 sets of 8 here.
4 total work sets
Seated overhead rope extensions
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
4/ Biceps | EZ curls
Did you notice how I put triceps first? Always cool to see how quickly blood then
loads into the second muscle. Two warm up sets here and your bis will be pumped.
Do 4 strict sets of 8 reps with a 3 second decent on each rep. 4 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
62
5/ Biceps | EZ preacher curls
We are keeping it basic here as well with 4 sets of 8. 4 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
6/ Biceps | Hammer curls
Do 4 sets of 8 here with 6 partials. So on each set do 8 full reps, and
then 6 partials from the bottom. Time for some fire. 4 total work sets
These sets are all RPE of 11
Goal – Supramax pump
7/ Calves | Toe presses
Warm up and then hit 3 sets where you do 8 to 10, and then 10 partials out of the
stretch position. As a reminder, these are done on a leg press. 3 total work sets
These sets are all RPE of 10
Goal – Supramax pump
63
WEEK 4 - SATURDAY
Upper legs
5 exercises
11 sets
Abs
1 exercise
4 sets
1/ Upper legs | Seated leg curl
I’m sure this fried your hams really well the last time, so
let’s repeat this one. Do 2 light sets of 20 here to get the
blood moving, and then just a few feeder sets of 4 until we
get to our work sets. I want you to do 3 sets of 15 with only
60 seconds rest break between sets. Your 2nd and 3rd set,
you likely won’t get all your reps, so just rest for a few seconds and keep hammering reps until you get 15 on each
one. This one is sneaky hard. You’ll see. 3 total work sets
This sets are an RPE of 10 and 11
This is an example of what it could look like:
60 x 20
80 x 20
100 x 4
120 x 4
140 x 15
140 x 12, rest for a few seconds and do 3 more
140 x10, rest for a few seconds and do 3, rest
for a few seconds and do 2
Goal – Activate and pump
2/ Upper legs | Squats
We are staying with 8 reps here but try to do a little more
than last time for your work sets of 8. I’d like 2 hard sets
again. 2 total work sets
These sets are an RPE of 9
Goal – Train explosively
This is an example of what it could look like:
135 x 10
185 x 10
225 x 6
275 x 6
350 x 8 (left 2 in tank)
350 x 8 (8 was tough)
3/ Upper legs | Bulgarian drop set of death
I know you missed these. On this set you will do 8 reps
where you go down with a 3 second decent and then come
up 3⁄4 of the way. On the 8th rep pause for a 3 count isohold 3/4 of the way up, then drop the weight and repeat for
another 8 reps, and finally drop one more time and repeat
again. You are going to do these one leg at a time. I want
you to do one leg, then rest 2 minutes and then do the other
leg. Use your opposite hand for balance so you can focus
on fighting through the pain. 1 total work set
This is an example of what it could look like:
55 lb dumbell x 8 then 8 second isohold,
drop down to 35, and do 8 with an 8 second
isohold, and then do bodyweight only.
Bulgarian Drop Set Of Death - Hardcore Leg Workout
This set is an RPE of 11
Goal – Supramax pump
64
4/ Upper legs | Hack squat
This is a very special kind of pain. A few extra reps can sometimes be an incredible
stimulus. On these we are going to do 2 sets of 20. Pick your weight carefully. This is as
much about pain tolerance as it is about loading the muscle. You should have so much
blood in your quads after these you can barely bend your legs. 2 total work sets
These sets are an RPE of 9-10
Goal – Supramax pump
5/ Upper legs | Dumbell stiff legged deadlift
Do 3 sets of 8 with a slow tempo here again. Take these to ¾ lockout and come right
back down. 3 total work sets
These sets are an RPE of 9
Goal – Train muscle from stretch position
6/ Abs | Rope crunches
Do 4 sets to failure here. 4 total work sets
These sets are all RPE of 10
65
SUNDAY
OFF - FAMILY DAY
66
Week 5
Monday - Chest (upper pec
emphasis), Shoulders
Chest
4 exercises
10 sets
Shoulders
3 exercises
10 sets
Calves
1 exercise
4 sets
8 exercises
24 sets
Tuesday
Friday - Legs
Upper legs
5 exercises
12 sets
Abs
1 exercise
4 sets
6 exercises
16 sets
Saturday - Chest (lower pec
emphasis), Shoulders, Calves
Chest
4 exercises
11 sets
Back
5 exercises
15 sets
Shoulders
3 exercises
9 sets
Abs
1 exercise
4 sets
Calves
1 exercise
3 sets
6 exercises
19 sets
8 exercises
23 sets
Wednesday - OFF
Sunday - OFF - Family Day
Thursday
Triceps
3 exercises
11 sets
Biceps
3 exercises
11 sets
Calves
1 exercise
4 sets
7 exercises
26 sets
67
WEEK 5 - MONDAY
Chest
4 exercises
10 sets
Shoulders
3 exercises
10 sets
Calves
1 exercise
4 sets
1/ Chest | Incline dumbell press
Back to the slight incline work, but let’s change the angle. If
you were able to do low incline these past few weeks, make
this a normal incline. If you were only able to do a normal
incline, make this a high incline. So, take the angle higher in
other words this week. It’s still very stressful on upper pecs
as long as you drop elbows into the correct position that
was pointed out in early videos in the program. Let’s work
up to a really tough set of 10 where you fail with good form.
It may be slightly lighter than the last time with the higher
incline, but you might surprise yourself! We will count the
2nd to last set as a work set also. 2 total work sets
This is an example of what it could look like:
30 lb dumbells x 20 (warm up)
50 lb dumbells x 15 (warm up)
80 lb dumbells x 10 (you had an extra 2-3
reps in tank)
90 lb dumbells x 10 (barely got 10)
These sets are an RPE of 8 and 10
Goal – Activation and start pump
2/ Chest | Incline barbell press
Let’s take our inclines down to 6 reps here. Use as much
as you can for 6 perfect but hard reps. Try to get 2 heavy
sets of 6. 2 total work sets
These sets are an RPE of 9-10
Goal – Train explosively
This is an example of what it could look like:
135 x 5 (feeder set)
185 x 3 (feeder set)
245 x 6 (maybe 1 rep left in tank)
245 x 6 (barely got 6)
3/ Chest | Machine flyes
Do 3 hard sets of 12 here to failure. I want you to use a pronated grip on these if you can. This means
your palms are facing down. This will allow you to focus on upper pecs a lot more. 3 total work sets
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
4/ Chest | Pec minor dips
Do 3 sets to failure here. Hopefully you are really nailing these by this point. 3 total work sets
These sets are all RPE of 10
Goal – Supramax pump
68
5/ Shoulders | Incline prone lateral
These are laterals we were doing early in the program facing into an incline bench. Let’s do 4 sets of 12
here to start the fire. 4 total work sets
Exercise Index - Incline Prone Laterals | Less Traps and Wider Shoulders
These sets are all RPE of 9
Goal – Supramax pump
6/ Shoulders | Reverse pec deck
Now we hit 3 sets of 25 here. A little more fire. 3 total work sets
These sets are all RPE of 9
Goal – Supramax pump
7/ Shoulders | Landmine shoulder press
I want to stay with these as well! Again, really good for serratus (which helps shoulder
stability) and good for delt development. Do 3 sets of 8. 3 total work sets
Exercise Index - Landmine Shoulder Press
These sets are all RPE of 9-10
Goal – Supramax pump
8/ Calves | Toe presses
Hopefully you are enjoying the toe presses too. I have been using these for 90%
of my calve work the last 3 or 4 years because when I use a standing machine,
the pad on my shoulders causes migraines, so I have grown to really love these.
I love how heavy you can load these and work the stretch especially. Warm up
and then hit 4 sets where you do 8 to 10, and then 10 partials out of the stretch
position. As a reminder, these are done on a leg press. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
69
WEEK 5 - TUESDAY
Back
5 exercises
15 sets
Abs
1 exercise
4 sets
1/ Back | One arm barbell row
I hope you enjoyed these last week, let’s work them even
harder this week. Try to use the same weight you used last
week for tough sets of 8, for tough sets of 10 this week. 2
total work sets
Exercise Index - One Arm Barbell Row
These sets are an RPE of 10
Goal – Supramax pump
This is an example of what it could look like:
1 25 lb plate for 15
2 25 lb plates for 15
4 25 lb plates for 10
4 25 lb plates for 10
The numbers are just targets, the most important thing is that the sets are to true failure
with good form. You can be off a rep or two.
2/ Back | Single arm supinated pulldown
Let’s get back on these too. Another week here and these should feel even better as
you learn the movement. Do 3 sets of 10 here. Remember to contract hard at the
bottom, flex those lower lats as hard as you can. 3 total work sets
Exercise Index - Single Arm Pulldown
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Stretchers
This week we are going to use stretchers in this spot. Do 3 sets of 10 here. Remember to keep your head down when you stretch out at the top. It will feel a little uncomfortable at first, but you’ll loosen up. 3 total work sets
Stretchers
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
4/ Back | Rack pulls
Let’s get back on those rack pulls today. I want you to do 4 hard sets of 6 here. I want
perfect form but that last rep should be extremely tough. 4 total work sets
These sets are all RPE of 9
Goal – Supramax pump
70
5/ Back | Dumbell shrugs
Let’s finish off with some trap work here. Do 3 sets of 10. Hold the
top position for 3 seconds on each rep. 3 total work sets
These sets are all RPE of 9
Goal – Supramax pump
6/ Abs | Decline bench leg raises
Do 4 sets to failure here. Keep beating your numbers on reps here. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
71
WEDNESDAY
OFF DAY
72
WEEK 5 - THURSDAY
Triceps
3 exercises
11 sets
Biceps
3 exercises
11 sets
Calves
1 exercise
4 sets
1/ Triceps | Dual handle pushdown
Let’s start with our spongy grip pushdowns for 4 sets of 15 here. 4 total work sets
Tricep pushdowns with single handles
These sets are an RPE of 9-10
Goal – Supramax pump
2/ Triceps | Pronated kickbacks
This is a version of kickbacks I like. The grip loads the inner head really well on the
triceps. I am not much of a fan of the traditional kickback with a neutral grip. Do 4
sets of 12 here. 4 total work sets
Tricep Kickbacks with Pronated Grip
These sets are all RPE of 10
Goal – Supramax pump
3/ Triceps | Floor press
Let’s do these again, but we aren’t going crazy heavy as we have chest on Saturday. I just
want to 3 sets of 15 here. 3 total work sets
Exercise Index - Floor Press For Triceps
These sets are an RPE of 8-9
Goal – Supramax pump
4/ Biceps | EZ curls
Let’s start off here with 4 sets of 8. On your 3rd and 4th set, after you do 8, I want you to do
4 little partials out of the bottom to drive even more blood in your bis. 4 total work sets
These sets are all RPE of 10-11
Goal – Supramax pump
73
5/ Biceps | EZ bar reverse curls
Let’s crank on those forearms too! Do 4 sets of 10 here. Again here, on your last 2 sets
do 4 partials out of the bottom. 4 total work sets
These sets are all RPE of 10-11
Goal – Supramax pump
6/ Biceps | Hammer curls
Do 3 sets of 8 here with 6 partials. So, on each set do 8 full reps, and then 6 partials from the bottom. You should have pump insanity right now. 3 total work sets
These sets are all RPE of 11
Goal – Supramax pump
7/ Calves | Toe presses
Warm up and then hit 4 heavy sets of 12 here with 60 second breaks. 4 total work sets
These sets are an RPE of 10
Goal – Supramax pump
74
WEEK 5 - FRIDAY
Upper legs
5 exercises
12 sets
Abs
1 exercise
4 sets
This is our second to last leg workout, let’s keep the intensity up!
1/ Upper legs | Seated leg curl
Once warmed up, I want you to do 3 sets of 6 here. On
every single set do 6 slow partials out of the stretch
position after your 6 full range of motion reps, followed
by a 10 second hold. This is pretty insane, but let’s go for
it. 3 total work sets
This sets are an RPE of 10 and 11
Goal – Activate and pump
This is an example of what it could look like:
60 x 20
80 x 20
100 x 4
120 x 4
160 x 6, then 6 partials, then 10 second isohold
160 x 6, then 6 partials, then 10 second isohold
160 x 6, then 6 partials, then 10 second isohold
2/ Upper legs | Squats
Last week we pushed to do more weight for our 8 reps.
This week, whatever weight you finished with last week,
see if you can get 9 reps with it this week, or maybe
even 10 reps! 2 total work sets
These sets were an RPE of 9
Goal – Train explosively
This is an example of what it could look like:
135 x 10
185 x 10
225 x 6
275 x 6
350 x 10 (left 1 in tank)
350 x 9 (probably could do no more with good form)
3/ Upper legs | Leg press
Today these are just traditional leg presses. Simply work up to the most weight you can do
for 8 perfect hard reps and we’ll stop there. We’ll count the last 2 sets. 2 total work sets
These sets are an RPE of 8 and 10
Goal – Supramax pump
4/ Upper legs | Dumbell walking lunges
Take 20 paces holding some medium heavy dumbells. Do these nice and slow.
I want 2 sets here. 2 total work sets
This set is an RPE of 9-10
Goal – Supramax pump
75
5/ Upper legs | Sumo deadlift
I know we haven’t done these, but I want to give the hams a good stretch and work glutes. Do 3 sets of 8 here. Come all the way up and flex your glutes. Leave a couple reps in
the tank on each set here. You squatted hard so it would not be smart to go real heavy
on these. Be smart. Feel your hams stretch and glutes contract. 3 total work sets
These sets are an RPE of 9
Goal – Train muscle from stretch position
6/ Abs | Rope crunches
Do 4 sets to failure here. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
76
WEEK 5 - SATURDAY
Chest
4 exercises
11 sets
Shoulders
3 exercises
9 sets
Calves
1 exercise
3 sets
1/ Chest | Flat dumbell press
I want you to work up to a hard set of 10 for your first work
set. Then do a 2nd work set where you do a drop set, adding on 2 drops. See below for an example. 2 total work sets
These sets are RPE of 10 and 11
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 6
100’s x10
100’s x 10 (fail at 10), then 70s x 8, then 50s x 8
2/ Chest | Flat bench press
Let’s hit these again. Hopefully last week they felt good and
you can see how much they feel from a bodybuilding perspective when you don’t do them first. I want you to do 3
sets of 8 leaving 1 rep in the tank on each set. Stop just short
of lockout on these. I like to do these explosively pushing the
bar up hard (still with control). 3 total work sets
These sets are an RPE of 8 and 9
This is an example of what it would look like/
what I did:
185 x 6
225 x 8
225 x 8
225 x 7 (you may lose a rep or two due to
fatigue – that’s ok)
Goal – Train explosively
3/ Chest | Pec minor dips
Do 3 sets to failure. 3 total work sets
Exercise Index - Pec Minor Dip | Chest Exercise
These sets are all RPE of 10
Goal – Supramax pump
4/ Chest | Cable fly press
This is one of the sneakiest exercises I have ever done for chest. Really good exercise. Do 3
sets of 8 here. Squeeze hard at the top and really control the negative. 3 total work sets
Exercise Index - Cable Fly Press
These sets are an RPE of 9
Goal – Train muscle from stretch position / long muscle length
77
5/ Shoulders | Bent over dumbell swings
Watch the video on these. I used to love these and am getting back in the “swing” of
these again. Notice the over and backs at the end. Those add another element to
these, just plain nasty. Do 3 sets here of 20 swings and ten 10 over and backs after
each set. 3 total work sets
Rear delt swings and over and back superset
These sets are all RPE of 9-10
Goal – Supramax pump
6/ Shoulders | Cable side laterals
Nothing fancy here just side laterals one arm at a time using cables. Pull from a low
cable setting. Do 3 sets of 10. 3 total work sets
These sets are all RPE of 9
Goal – Supramax pump
7/ Shoulders | Rear delt band pull
Do 3 sets of 15 here. Hold the contraction at the end for 2 seconds on each rep. 3 total
work sets
Exercise Index - Rear Delt Band Pulls
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
8/ Calves | Standing calve raise
One more time here! Do 10 reps and then hold at the top for 10 seconds flexing your calves
hard, and then go down into the stretch for 10 seconds and stretch and repeat 2 more
times. So, each set is 30 reps with 3 isoholds at the top, and 3 stretches at the bottom.
That is 1 set. Do 3 sets like this. 3 total work sets
These sets are all RPE of 11
Goal – Supramax pump
78
SUNDAY
OFF - FAMILY DAY
79
Week 6
Monday - Back
Back
5 exercises
12 sets
Abs
1 exercise
4 sets
6 exercises
16 sets
Friday - Chest (upper pec emphasis),
Shoulders
Chest
4 exercises
10 sets
Shoulders
3 exercises
9 sets
Calves
1 exercise
4 sets
8 exercises
23 sets
Tuesday
Triceps
3 exercises
11 sets
Biceps
3 exercise
11 sets
Calves
1 exercise
4 sets
7 exercises
26 sets
Saturday - Back
Back
5 exercises
14 sets
Abs
1 exercise
4 sets
6 exercises
18 sets
Wednesday - OFF
Sunday - OFF - Family Day
Thursday - Legs
Upper legs
5 exercises
13 sets
Abs
1 exercise
4 sets
6 exercises
17 sets
80
WEEK 6 - MONDAY
Back
5 exercises
12 sets
Abs
1 exercise
4 sets
1/ Back | One arm barbell row
Again, work these even harder this week. Try to use
the same weight you used last week for tough sets of
10, for tough sets of 12 this week. 2 total work sets
These sets are an RPE of 10
Goal – Supramax pump
This is an example of what it could look like:
1 25 lb plate for 15
2 25 lb plates for 15
4 25 lb plates for 12
4 25 lb plates for 12
2/ Back | Single arm supinated pulldown
I want to continue with these as well. Do 3 sets of 8 on each side here. Work these hard,
remember to squeeze as hard as you possibly can when you contract. 3 total work sets
Exercise Index - Single Arm Pulldown
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Dumbell pullovers
Do 3 sets of 12 here. 3 total work sets
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
4/ Back | Rack pulls
One final week of these. Your back should be very fresh since it’s been almost a week since we’ve
done these. This is a tough one. Work up to a weight you can do for 3 reps. I want you to do singles with it. Take 10 seconds between reps and do 10 reps total. It’s one long set. 1 total work set
This set is an RPE of 9
Goal – Supramax pump
5/ Back | Chest pulls
Let’s finish off with these today. Do 3 sets of 12. 3 total work sets
Exercise Index - Chest Pulls
These sets are all RPE of 9
Goal – Supramax pump
81
6/ Abs | Decline bench leg raises
Do 4 sets to failure here. Keep beating your numbers on reps here. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
82
WEEK 6 - TUESDAY
Triceps
3 exercises
11 sets
Biceps
3 exercises
11 sets
Calves
1 exercise
4 sets
1/ Triceps | Dual handle pushdown
Let’s start with our spongy grip pushdowns for 4 sets of 15 here. 4 total work sets
Tricep pushdowns with single handles
These sets are an RPE of 9-10
Goal – Supramax pump
2/ Triceps | Bent over extensions
On these you keep the same handles and turn your back to the stack, bend over at your waist
and extend your arms.. I like to feel the stretch then go to 4/5 lockout to keep tension on tris.
Do 4 hard sets of 10 here. I attached a vid if you need a form refresh. 4 total work sets
Bent over extensions with single handles
These sets are all RPE of 10
Goal – Supramax pump
3/ Triceps | Floor press
Let’s do these again but go a little heavier this time. This time do 3 sets of 10 here. 3 total work sets
Exercise Index - Floor Press For Triceps
These sets are an RPE of 8-9
Goal – Supramax pump
4/ Biceps | Standing dumbell curls
I want you to keep your palms up (supinated) the whole time here. Do 4 sets of 8, and
after your 8th rep do 4 small partials out of the bottom to pump even more blood in
there. 4 total work sets
These sets are all RPE of 11
Goal – Supramax pump
83
5/ Biceps | EZ bar reverse curls
Keep these up this week for 4 slow sets of 8 reps. Squeeze as hard as you can and
picture blood pumping into your arms. 4 total work sets
These sets are all RPE of 10-11
Goal – Supramax pump
6/ Biceps | Seated hammer curls
This is where you sit in the lat machine with your back to the pad for support
(leaning back slightly to create stretch). Do 3 sets of 12. This is probably my
favorite arm exercise btw. 3 total work sets
These sets are all RPE of 10
Goal – Supramax pump
7/ Calves | Toe presses
Warm up and then hit 4 heavy sets of 12 here with 60 second breaks. 4 total work sets
These sets are an RPE of 10
Goal – Supramax pump
84
WEDNESDAY
OFF DAY
85
WEEK 6 - THURSDAY
Upper legs
5 exercises
13 sets
Abs
1 exercise
4 sets
Last leg workout – let’s go out in style!
1/ Upper legs | Lying leg curl
Let’s go back to the lying version. Once warmed up, I want
you to do 3 sets of 6 here. On every single set do 6 slow
partials out of the stretch position after your 6 full range
of motion reps, followed by a 10 second hold. This is pretty
insane, but let’s go for it. 3 total work sets
This sets are an RPE of 10 and 11
Goal – Activate and pump
This is an example of what it could look like:
60 x 20
80 x 20
100 x 4
120 x 4
160 x 6, then 6 partials, then 10 second isohold
160 x 6, then 6 partials, then 10 second isohold
160 x 6, then 6 partials, then 10 second isohold
2/ Upper legs | Squats
Let’s see where your strength is now after all these weeks
of grinding. I still don’t like to go below 4 or 5 reps, so
let’s say your max weight for 5 reps. Work up to your max
weight for 5 reps, and then we’ll do 1 set of 15 after to drive
some blood in there. 2 total work sets
These sets are an RPE of 9
Goal – Train explosively
This is an example of what it could look like:
135 x 10
185 x 10
225 x 3
275 x 3
315 x 3
365 x 2
405 x 5 (very tough 5)
275 x 15 (fire)
3/ Upper legs | Leg press
Today these are just traditional leg presses. Work up to a
tough 8 and then we hit a drop set. See the example of how
this should look. 2 total work sets
These sets are an RPE of 8 and 11
Goal – Supramax pump
This is an example of what it could look like:
3 plates per side for 5 (feeder)
5 plates per side for 5 (feeder)
7 plates per side for 8 (work set)
7 plates per side for 8, then drop to 6 and do
6 to 8, then drop to 4 and go to failure
86
4/ Upper legs | Smith split squat
I can’t believe I am putting these after the leg press drop set, but you can handle it. I did
it! Do 3 sets of 8 on each leg. Do the glute version you see in the video. 3 total work sets
Exercise Index - Split Squats
These sets are an RPE of 9
Goal – Supramax pump
5/ Upper legs | Sumo deadlift
Lastly, we hit these again but now only come up ¾ of the way to hammer
your hamstrings, since we already nailed glutes. 3 total work sets
These sets are an RPE of 9
Goal – Train muscle from stretch position
6/ Abs | Rope crunches
Do 4 sets to failure here. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
87
WEEK 6 - FRIDAY
Chest
4 exercises
10 sets
Shoulders
3 exercises
9 sets
Calves
1 exercise
4 sets
1/ Chest | Incline dumbell press
We are going with the same angle as last week. Last week
we worked on sets of 10, let’s go a little heavier for 2 sets of
8 this week. 2 total work sets
These sets are an RPE of 8 and 10
Goal – Activation and start pump
This is an example of what it could look like:
30 lb dumbells x 20 (warm up)
50 lb dumbells x 15 (warm up)
80 lb dumbells x 8 (you had an extra 2-3
reps in tank)
90 lb dumbells x 8 (barely got 8)
2/ Chest | Incline barbell press
This week squeak out an extra rep with what you did last
week for 6. Let’s get 7! Then we are going to do a lighter
high rep set to finish it off. 2 total work sets
These sets are an RPE of 9-10
Goal – Train explosively
This is an example of what it could look like:
135 x 5 (feeder set)
185 x 3 (feeder set)
245 x 7
205 x to failure
3/ Chest | Hex press
Do 3 sets of 10 here. Flex hard just as I say in the video. 3 total work sets
Exercise Index - Hex Press
These sets are all RPE of 10
Goal – Supramax pump
4/ Chest | Machine flyes
Do 3 hard sets of 12 here to failure. I want you to use a pronated grip again on these
if you can. This means your palms are facing down. This will allow you to focus on
upper pecs a lot more. 3 total work sets
These sets are all RPE of 10
Goal – Train muscle from stretch position / long muscle length
88
5/ Shoulders | High incline Smith machine press
Do 3 sets of 12 here to get your shoulders fired up! 3 total work sets
Exercise Index - High Incline Smith Press
These sets are all RPE of 9
Goal – Supramax pump
6/ Shoulders | Reverse pec deck
Now we hit 3 sets of 25 here again. 3 total work sets
These sets are all RPE of 9
Goal – Supramax pump
7/ Shoulders | Dumbell side laterals
Let’s finish with this good basic exercise. Do 3 sets of 8 here. 3 total work sets
These sets are all RPE of 9-10
Goal – Supramax pump
8/ Calves | Toe presses
One final toe press workout on the leg press. Hit 4 heavy sets of 10. After
each set, sit in the stretch for 30 seconds. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
89
WEEK 6 - SATURDAY
Back
5 exercises
14 sets
Abs
1 exercise
4 sets
1/ Back | One arm barbell row
Last time on these! I hope you enjoyed these too. Let’s
bring the reps back down to 8, and go heavier this time.
2 total work sets
These sets are an RPE of 10
Goal – Supramax pump
This is an example of what it could look like:
1 25 lb plate for 15
2 25 lb plates for 15
5 25 lb plates for 8
5 25 lb plates for 8
2/ Back | Single arm supinated pulldown
Last time here but I want to really jack up the reps to sets of 15. This is really tough
if you flex as hard as you can on every rep like I expect. You should have a crazy lat
pump after 3 sets here. 3 total work sets
Exercise Index - Single Arm Pulldown
These sets are all RPE of 10
Goal – Supramax pump
3/ Back | Banded dumbell pullovers
Do 3 sets of 10 here, and notice we brought back the band! 3 total work sets
Exercise Index - Banded Dumbbell Pullovers
These sets are all RPE of 9
Goal – Train muscle from stretch position / long muscle length
4/ Back | Smith machine row
I want a rest pause style done on these; you’ll see in the video. Do 3 hard sets
of 8 here. 3 total work sets
Smith Machine Bent Over Rows
These sets are all RPE of 9
Goal – Supramax pump
90
5/ Back | Barbell hyperextensions
No rack pulls today, but we can’t forget to crush your lower back! Do 3 sets of
10. 3 total work sets
Exercise Index - Barbell Hyperextensions
These sets are all RPE of 9
Goal – Supramax pump
6/ Abs | Decline bench leg raises
Do 4 sets to failure here. Keep beating your numbers on rep here. 4 total work sets
These sets are all RPE of 10
Goal – Supramax pump
91
SUNDAY
OFF - FAMILY DAY
92
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Thank you so much for your support!
John Meadows
93