Exercise
Sets
Week 1
Week 2
Week 3
Day 1
Day 1:
Day 1:
Reps
Weight
Rest
90s
assess your active range of
motion for lats and line up
the cable appropriately. pull
7,8,9,10 elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
90s
7,8,9,10
Vertical
Lat
Pulldown
(chest
supported)
4
12
input
here
Anterior
Delt
Incline
Press
4
12
input
here
90s
90s
Paused Leg
Extension
4
12
input
here
Paused
Seated
Leg Curl
4
12
input
here
Facing
Away
Biceps Curl
Cross
Cable
Triceps
Extension
DB Lateral
Raise
3
12
input
here
3
12
input
here
3
12
input
here
Sets
Reps
Weight
90s
RPE
Notes
Exercise
Sets
Reps
Weight
90s
assess your active range of
motion for lats and line up
the cable appropriately. pull
7,8,9,10 elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
90s
7,8,9,10
Vertical
Lat
Pulldown
(chest
supported)
4
12
input
here
Aim to press over the eyes.
Anterior
Delt
Incline
Press
4
12
input
here
7,8,9,10
pause for a 2-count at the
TOP.
Paused Leg
Extension
4
12
input
here
90s
7,8,9,10
pause for a 2-count at the
TOP.
Paused
Seated
Leg Curl
4
12
input
here
90s
8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
Facing
Away
Biceps Curl
Cross
Cable
Triceps
Extension
90s
8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
90s
8,9,10
raise the DB's in the
scapular plane, slightly out in
front of the body.
DB Lateral
Raise
RPE
Notes
Exercise
3
12
input
here
3
12
input
here
3
12
input
here
Sets
Reps
Weight
Day 2
Exercise
Rest
Pendulum/
Hack
Squat
4
10
input
here
2-3 min
DB Low
Incline
Bench
4
12
input
here
90s
12
input
here
Rear Delt
High-Low
Row
4
90s
Rest
90s
RPE
Notes
Exercise
Sets
Weight
90s
assess your active range of
motion for lats and line up
the cable appropriately. pull
7,8,9,10 elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
90s
7,8,9,10
Vertical
Lat
Pulldown
(chest
supported)
4
12
input
here
Aim to press over the eyes.
Anterior
Delt
Incline
Press
4
12
input
here
7,8,9,10
pause for a 2-count at the
TOP.
Paused Leg
Extension
4
12
input
here
90s
7,8,9,10
pause for a 2-count at the
TOP.
Paused
Seated
Leg Curl
4
12
input
here
90s
8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
Facing
Away
Biceps Curl
Cross
Cable
Triceps
Extension
90s
8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
90s
8,9,10
raise the DB's in the
scapular plane, slightly out in
front of the body.
DB Lateral
Raise
RPE
Notes
Exercise
3
Rest
Pendulum/
Hack
Squat
4
10
input
here
2-3 min
7,8,9,10
DB Low
Incline
Bench
4
12
input
here
90s
7,8,9,10
Rear Delt
High-Low
Row
12
input
here
Overhead
Triceps
Ext (SA)
3
Overhead
Biceps Curl
(SA)
3
Leg Press
Calf Raise
4
12
input
here
Exercise
Sets
Reps
Weight
Rest
RPE
Middle Pec
Press
Around
4
12
input
here
90s
7,8,9,10
Middle Lat
Pull Around
4
12
input
here
90s
4
90s
12
input
here
3
12
input
here
3
12
input
here
Sets
Reps
Weight
12
input
here
90s
7,8,9,10
12
input
here
12
input
here
90s
7,8,9,10
Aim to press over the eyes.
7,8,9,10
4
12
input
here
90s
7,8,9,10
pause for a 2-count at the
TOP.
7,8,9,10
pause for a 2-count at the
TOP.
Paused
Seated
Leg Curl
4
12
input
here
90s
7,8,9,10
8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
Facing
Away
Biceps Curl
Cross
Cable
Triceps
Extension
12
input
here
Notes
Exercise
Sets
Reps
Weight
Rest
RPE
press to the mid-sternum.
make sure your arm does not
roll into internal rotation
when you initiate (palm
toward floor). squeeze the
biceps across.
Middle Pec
Press
Around
4
12
input
here
90s
7,8,9,10
7,8,9,10
squeeze the armpit down.
Middle Lat
Pull Around
4
12
input
here
90s
4 sec negatives, 1 sec pause
@bottom. drive the hips
back.
Trap
Bar/BB
RDL
(tempo
4
90s
12
input
here
90s
8,9,10
3
12
input
here
90s
8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
3
12
input
here
90s
8,9,10
raise the DB's in the
scapular plane, slightly out in
front of the body.
Sets
Reps
Weight
RPE
Notes
3
10
input
here
2-3 min
7,8,9,10
DB Low
Incline
Bench
4
12
input
here
90s
7,8,9,10
7,8,9,10
Rear Delt
High-Low
Row
4
12
input
here
90s
7,8,9,10
90s
8,9,10
done in the scapular plane.
90s
8,9,10
done in the scapular plane.
90s
7,8,9,10
3
Overhead
Biceps Curl
(SA)
3
Leg Press
Calf Raise
4
12
input
here
Notes
Exercise
Sets
Reps
Weight
Rest
RPE
press to the mid-sternum.
make sure your arm does not
roll into internal rotation
when you initiate (palm
toward floor). squeeze the
biceps across.
Middle Pec
Press
Around
4
12
input
here
90s
7,8,9,10
7,8,9,10
squeeze the armpit down.
Middle Lat
Pull Around
4
12
input
here
90s
4 sec negatives, 1 sec pause
@bottom. drive the hips
back.
Trap
Bar/BB
RDL
(tempo
8,9,10
input
here
90s
8,9,10
90s
7,8,9,10
done in the scapular plane.
Overhead
Triceps
Ext (SA)
3
12
input
here
done in the scapular plane.
Overhead
Biceps Curl
(SA)
3
12
input
here
Leg Press
Calf Raise
4
12
input
here
Notes
Exercise
Sets
Reps
Weight
Rest
RPE
Notes
press to the mid-sternum.
make sure your arm does not
roll into internal rotation
when you initiate (palm
toward floor). squeeze the
biceps across.
Middle Pec
Press
Around
4
12
input
here
90s
7,8,9,10
press to the mid-sternum.
make sure your arm does not
roll into internal rotation
when you initiate (palm
toward floor). squeeze the
biceps across.
7,8,9,10
squeeze the armpit down.
Middle Lat
Pull Around
4
12
input
here
90s
7,8,9,10
squeeze the armpit down.
4 sec negatives, 1 sec pause
@bottom. drive the hips
back.
Trap
Bar/BB
RDL
(tempo
4 sec negatives, 1 sec pause
@bottom. drive the hips
back.
12
input
here
90s
8,9,10
12
input
here
90s
8,9,10
90s
7,8,9,10
Day 3
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
7,8,9,10 these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
4
done in the scapular plane.
90s
12
Rest
Pendulum/
Hack
Squat
done in the scapular plane.
12
pause for a 2-count at the
TOP.
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
Day 2
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
7,8,9,10 these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
Overhead
Triceps
Ext (SA)
input
here
Day 3
4
Paused Leg
Extension
Exercise
4
Notes
pause for a 2-count at the
TOP.
Notes
DB Low
Incline
Bench
4
7,8,9,10
90s
assess your active range of
motion for lats and line up
the cable appropriately. pull
7,8,9,10 elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
Anterior
Delt
Incline
Press
RPE
Rear Delt
High-Low
Row
RPE
Aim to press over the eyes.
DB Lateral
Raise
Rest
Rest
12
raise the DB's in the
scapular plane, slightly out in
front of the body.
7,8,9,10
Leg Press
Calf Raise
90s
Weight
4
8,9,10
2-3 min
3
8,9,10
Reps
input
here
90s
input
here
3
90s
Sets
Vertical
Lat
Pulldown
(chest
supported)
8,9,10
10
Overhead
Biceps Curl
(SA)
8,9,10
input
here
Exercise
90s
4
done in the scapular plane.
90s
12
Notes
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
Pendulum/
Hack
Squat
done in the scapular plane.
12
90s
RPE
Day 2
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
7,8,9,10 these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
Overhead
Triceps
Ext (SA)
input
here
Day 1:
Reps
Day 2
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
7,8,9,10 these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
Rest
Week 4
Day 3
Day 3
Trap
Bar/BB
RDL
(tempo
4
10
input
here
2-3 min
7,8,9,10
4
10
input
here
2-3 min
7,8,9,10
4
10
input
here
2-3 min
7,8,9,10
4
10
input
here
2-3 min
7,8,9,10
Lying Leg
Curl
3
12
input
here
90 sec
8,9,10
Lying Leg
Curl
3
12
input
here
90 sec
8,9,10
Lying Leg
Curl
3
12
input
here
90 sec
8,9,10
Lying Leg
Curl
3
12
input
here
90 sec
8,9,10
DB Single
Arm
Preacher
Curl
3
12
input
here
90s
8,9,10
DB Single
Arm
Preacher
Curl
3
12
input
here
90s
8,9,10
DB Single
Arm
Preacher
Curl
3
12
input
here
90s
8,9,10
DB Single
Arm
Preacher
Curl
3
12
input
here
90s
8,9,10
Cross
Cable
Triceps
Extension
3
12
input
here
90s
8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
RPE
Notes
Cross
Cable
Triceps
Extension
Exercise
3
Sets
12
input
here
10
input
here
10
input
here
10
input
here
Paused
Seated
Leg Curl
Facing
Away
Biceps Curl
Cross
Cable
Triceps
Extension
DB Lateral
Raise
4
4
10
10
4
10
4
Rest
RPE
Notes
Exercise
Sets
Reps
Weight
90s
assess your active range of
motion for lats and line up
the cable appropriately. pull
7,8,9,10 elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
90s
7,8,9,10
4
10
input
here
Sets
Reps
Aim to press over the eyes.
Anterior
Delt
Incline
Press
4
10
input
here
7,8,9,10
pause for a 2-count at the
TOP.
Paused Leg
Extension
10
input
here
90s
7,8,9,10
pause for a 2-count at the
TOP.
Paused
Seated
Leg Curl
10
input
here
90s
line up the cables so that the
line of pull goes directly
7,8,9,10
paralell to the hinge joint at
the elbow.
Facing
Away
Biceps Curl
input
here
90s
line up the cables so that the
line of pull goes directly
7,8,9,10
paralell to the hinge joint at
the elbow.
Cross
Cable
Triceps
Extension
input
here
90s
raise the DB's in the
7,8,9,10 scapular plane, slightly out in
front of the body.
DB Lateral
Raise
Weight
90s
Rest
Pendulum/
Hack
Squat
4
8
input
here
2-3 min
DB Low
Incline
Bench
4
10
input
here
90s
input
here
Rear Delt
High-Low
Row
4
10
Overhead
Triceps
Ext (SA)
4
10
input
here
Overhead
Biceps Curl
(SA)
4
10
input
here
Leg Press
Calf Raise
4
10
input
here
Exercise
Sets
Reps
Weight
3
12
input
here
4
4
4
10
10
4
10
4
90s
Notes
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
7,8,9,10 these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
Notes
Exercise
Sets
90s
90s
90s
7,8,9,10
Aim to press over the eyes.
Anterior
Delt
Incline
Press
4
10
input
here
7,8,9,10
pause for a 2-count at the
TOP.
Paused Leg
Extension
10
input
here
90s
7,8,9,10
pause for a 2-count at the
TOP.
Paused
Seated
Leg Curl
10
input
here
90s
line up the cables so that the
line of pull goes directly
7,8,9,10
paralell to the hinge joint at
the elbow.
Facing
Away
Biceps Curl
input
here
90s
line up the cables so that the
line of pull goes directly
7,8,9,10
paralell to the hinge joint at
the elbow.
Cross
Cable
Triceps
Extension
input
here
90s
raise the DB's in the
7,8,9,10 scapular plane, slightly out in
front of the body.
DB Lateral
Raise
input
here
4
4
4
Exercise
Sets
Reps
Weight
Rest
4
8
input
here
2-3 min
7,8,9,10
DB Low
Incline
Bench
4
10
input
here
90s
7,8,9,10
Rear Delt
High-Low
Row
4
10
input
here
7,8,9,10
4
10
done in the scapular plane.
Overhead
Triceps
Ext (SA)
input
here
4
10
done in the scapular plane.
Overhead
Biceps Curl
(SA)
input
here
Leg Press
Calf Raise
4
10
input
here
Exercise
Sets
Reps
Weight
90s
7,8,9,10
Day 3
90s
10
10
4
10
4
Notes
Notes
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
7,8,9,10 these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
Exercise
Sets
Reps
Weight
Exercise
Sets
Reps
90s
assess your active range of
motion for lats and line up
the cable appropriately. pull
7,8,9,10 elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
4
10
Aim to press over the eyes.
Anterior
Delt
Incline
Press
4
10
input
here
90s
7,8,9,10
Aim to press over the eyes.
7,8,9,10
pause for a 2-count at the
TOP.
Paused Leg
Extension
4
10
input
here
90s
7,8,9,10
pause for a 2-count at the
TOP.
90s
7,8,9,10
pause for a 2-count at the
TOP.
Paused
Seated
Leg Curl
10
input
here
90s
7,8,9,10
pause for a 2-count at the
TOP.
90s
line up the cables so that the
line of pull goes directly
7,8,9,10
paralell to the hinge joint at
the elbow.
Facing
Away
Biceps Curl
input
here
90s
line up the cables so that the
line of pull goes directly
7,8,9,10
paralell to the hinge joint at
the elbow.
input
here
90s
line up the cables so that the
line of pull goes directly
7,8,9,10
paralell to the hinge joint at
the elbow.
Cross
Cable
Triceps
Extension
input
here
90s
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
input
here
90s
raise the DB's in the
7,8,9,10 scapular plane, slightly out in
front of the body.
DB Lateral
Raise
input
here
90s
raise the DB's in the
7,8,9,10 scapular plane, slightly out in
front of the body.
input
here
90s
Weight
Rest
4
8
input
here
2-3 min
7,8,9,10
DB Low
Incline
Bench
4
10
input
here
90s
7,8,9,10
Rear Delt
High-Low
Row
4
10
input
here
7,8,9,10
4
10
done in the scapular plane.
Overhead
Triceps
Ext (SA)
input
here
4
10
done in the scapular plane.
Overhead
Biceps Curl
(SA)
input
here
Leg Press
Calf Raise
4
10
input
here
Exercise
Sets
Reps
Weight
90s
7,8,9,10
4
4
10
10
4
10
4
90s
Notes
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
7,8,9,10 these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
Exercise
Sets
Reps
Weight
Notes
RPE
8
input
here
2-3 min
7,8,9,10
DB Low
Incline
Bench
4
10
input
here
90s
7,8,9,10
7,8,9,10
Rear Delt
High-Low
Row
4
10
input
here
90s
7,8,9,10
7,8,9,10
4
10
done in the scapular plane.
Overhead
Triceps
Ext (SA)
input
here
90s
4
10
done in the scapular plane.
Overhead
Biceps Curl
(SA)
input
here
90s
Leg Press
Calf Raise
4
10
input
here
Exercise
Sets
Reps
Weight
90s
7,8,9,10
Notes
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
7,8,9,10 these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
4
7,8,9,10
Rest
Rest
Pendulum/
Hack
Squat
90s
90s
7,8,9,10
Day 2
RPE
Day 3
RPE
Rest
input
here
Pendulum/
Hack
Squat
7,8,9,10
Rest
Notes
Vertical
Lat
Pulldown
(chest
supported)
Day 3
RPE
RPE
Day 2
RPE
90s
90s
Day 1
assess your active range of
motion for lats and line up
the cable appropriately. pull
7,8,9,10 elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
10
90s
Week 8
Weight
4
Rest
8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
Reps
input
here
Pendulum/
Hack
Squat
7,8,9,10
Rest
RPE
Day 2
RPE
90s
90s
Rest
Vertical
Lat
Pulldown
(chest
supported)
Day 2
Exercise
8,9,10
Day 1
Vertical
Lat
Pulldown
(chest
supported)
input
here
90s
Week 7
7,8,9,10
4
input
here
Day 1
90s
Anterior
Delt
Incline
Press
12
Cross
Cable
Triceps
Extension
Week 6
90s
10
3
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
Day 1
assess your active range of
motion for lats and line up
the cable appropriately. pull
7,8,9,10 elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
4
Cross
Cable
Triceps
Extension
Week 5
Weight
input
here
4
8,9,10
Reps
Vertical
Lat
Pulldown
(chest
supported)
Paused Leg
Extension
90s
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
7,8,9,10
done in the scapular plane.
7,8,9,10
90s
done in the scapular plane.
7,8,9,10
Day 3
RPE
Notes
Rest
RPE
Notes
press to the mid-sternum.
make sure your arm does not
roll into internal rotation
when you initiate (palm
toward floor). squeeze the
biceps across.
Middle Pec
Press
Around
4
10
input
here
90s
7,8,9,10
7,8,9,10
squeeze the armpit down.
Middle Lat
Pull Around
4
10
input
here
90s
2-3 min
7,8,9,10
4 sec negatives, 1 sec pause
@bottom. drive the hips
back.
Trap
Bar/BB
RDL
(tempo
4
8
input
here
90 sec
8,9,10
Lying Leg
Curl
3
10
input
here
7,8,9,10
DB Single
Arm
Preacher
Curl
4
10
Cross
Cable
Triceps
Extension
4
10
Middle Pec
Press
Around
4
10
input
here
90s
7,8,9,10
Middle Lat
Pull Around
4
10
input
here
90s
Trap
Bar/BB
RDL
(tempo
4
8
input
here
Lying Leg
Curl
3
10
input
here
DB Single
Arm
Preacher
Curl
4
10
Cross
Cable
Triceps
Extension
4
10
input
here
input
here
90s
7,8,9,10
90s
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
input
here
input
here
press to the mid-sternum.
make sure your arm does not
roll into internal rotation
when you initiate (palm
toward floor). squeeze the
biceps across.
Middle Pec
Press
Around
4
10
input
here
90s
7,8,9,10
7,8,9,10
squeeze the armpit down.
Middle Lat
Pull Around
4
10
input
here
90s
2-3 min
7,8,9,10
4 sec negatives, 1 sec pause
@bottom. drive the hips
back.
Trap
Bar/BB
RDL
(tempo
4
8
input
here
90 sec
8,9,10
Lying Leg
Curl
3
10
input
here
7,8,9,10
DB Single
Arm
Preacher
Curl
4
10
Cross
Cable
Triceps
Extension
4
10
90s
7,8,9,10
90s
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
input
here
input
here
press to the mid-sternum.
make sure your arm does not
roll into internal rotation
when you initiate (palm
toward floor). squeeze the
biceps across.
Middle Pec
Press
Around
4
10
input
here
7,8,9,10
squeeze the armpit down.
Middle Lat
Pull Around
4
10
2-3 min
7,8,9,10
4 sec negatives, 1 sec pause
@bottom. drive the hips
back.
Trap
Bar/BB
RDL
(tempo
4
90 sec
8,9,10
Lying Leg
Curl
7,8,9,10
DB Single
Arm
Preacher
Curl
Cross
Cable
Triceps
Extension
90s
7,8,9,10
90s
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
press to the mid-sternum.
make sure your arm does not
roll into internal rotation
when you initiate (palm
toward floor). squeeze the
biceps across.
90s
7,8,9,10
input
here
90s
7,8,9,10
squeeze the armpit down.
8
input
here
2-3 min
7,8,9,10
4 sec negatives, 1 sec pause
@bottom. drive the hips
back.
3
10
input
here
90 sec
4
10
4
10
8,9,10
7,8,9,10
input
here
90s
input
here
90s
7,8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.