Let me Quickly
reintroduce myself
My name is Alex Eubank a.k.a. the Greek God on social media and
I am absolutely in love with the golden era of bodybuilding. The
aesthetics, proportions, and symmetry just can’t be beat. I aspire
to help others create a more aesthetic figure going towards that
ultimate Greek God physique! I am 20 years old and I live outside
of Baltimore, Maryland (moving to Texas soon). I’ve been working
out since 16 and its been a passion for me ever since. Other things
that I love include my relationship with God as I am very open on
my Christianity. I use this experience as my basis for the claims
and advice given in this program. I am not a certified dietician,
physician or personal trainer. As with any exercise program, if at
any point during your workout you begin to feel faint, dizzy, or
have physical discomfort, you should stop immediately and
consult a medical professional.
I AM NOT LIABLE FOR ANY INJURIES THAT MAY OCCUR WHILE
PERFORMING AN EXERCISE IN ONE OF MY TRAINING PROGRAMS
structure of the
Summer Shreds program
This 12-week cutting progam is specially created for those
wanting to attain that shredded Miami Beach style body by
mixing in strength, hypertrophy, and cardio to help you maintain
muscle mass while losing body fat. I included cardio advice,
some dieting advice such as refeeds, as well as how to get into a
caloric deficit tracking your calories - ONLY FOR THE WORTHY
(Intermediate to Advanced Lifters).
I will be highlighting cardio, diet, and training recommendations
specifically created for this 12 week program. Additionally, I will
be reviewing a few miscellaneous tips and terms to avoid any
confusion.
Cardio
I recommend doing LISS (Low Intensity Steady State) cardio,
when performing your weekly cardiovascular sessions. I prefer
sticking to incline treadmill or stair climber. This is because
through the weeks this is a type of cardio that can be performed
even when depleted of calories compared to your regular intake.
Sessions
Duration
Weeks 1-3
3 per week
20 minutes
Weeks 4-6
4 per week
25 minutes
Weeks 7-9
5 per week
25 minutes
Weeks 10-12
5-6 per week
30 minutes
Negatives explained
Most of you will understand what exercises, sets, reps, and rest
are. That said, some of you may be unfamiliar with the tempo
concept of negative movements also known as the eccentric
portion of an exercise. The goal here is to control the tempo (or
timing of a rep) of a particular exercise/movement. Controlling
the timing will optimize time under tension, allowing the optimal
muscle strain for hypertophy. For explanitory purposes I will
describe each stage of a exercise like the bicep curl. To start, the
concentric portion of the rep in seconds like I this example:
curling up the weight. The next stage is the contraction part of
the rep (squeezing/flexing the muscle), and the final stage is the
eccentric or negative portion of the rep (lowering the weight).
dieting tips
1
Download the MyFitnessPal app on your smartphone to
find a rough amount of calories you should be eating to
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maintain the same weight also known as your maintenance
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caloric intake. Then using a food scale and the app, track
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maintance calorie intake. This means that you will be eating
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deficit will help you lose weight, most of which will be fat.
Click the store button to download the app for free. Disclaimer: I am not
sponsored by MyFitnessPal or Under Armour to promote their application.
2
Do not get hung up on counting each category of macros
(carbs/fats/proteins), it really just matters about your calorie
and protein intake. Just make sure that you are consuming
at least 1 gram of protein per 1 lb of bodyweight. For
example, if you weigh roughly 160 lbs try to eat at least 160
grams of protein daily.
3 Weigh yourself every morning right after waking up and be
sure to track it. Try to do it roughly around the same time
daily after using the bathroom and before you consume
food/drinks.
If your weight is going up consistenly for 3 days lower the
calories by 200. Repeat that step until you start losing
roughly 1 lb of bodyweight per week. The desired rate of
bodyweight loss can vary depending on the starting bodyfat
- if you have a higher starting bodyfat figure you can lose 1-3
pounds per week.
4
If you are losing weight too fast and are fatigued, increase
calories by 200 until desired rate of fat loss. As mentioned in
step 3, this can vary from person to person.
5
Whole foods are key to a nutrient-dense balanced diet
making sure that you are losing fat in a healthy way. Some
staple whole foods I recommend incorporating into your
daily intake are Turkey, Chicken, Fish, Eggs and Egg Whites,
Vegetables, Fruits, Oats, Potatoes, Rice.
6
No artificial sugars or sweeteners unless you are having a
refeed day. Refeed days are only allowed after week 3 (weeks
4-12). Try to pick one day of the week like a Sunday
(preferably a hard training day) to eat 200-300 calories more
than the calorie intake for that week, This slight surplus in
calories will help prevent your metabolism from slowing
down when you are deeper in your cut. This could be a small
cheat meal, I recommend that these calories come from
carbs, like french toast or donuts to help re-stabilize
glycogen levels in your body.
training styles
Every other week training styles in this program will alternate. On
all odd weeks, you will be training in a strength-based heavier
lifting style. On all even weeks, you will be training in a more
hypertrophy time-under-tension style of lifting. The exercises or
movements will be the same for two consecutive weeks (where
only the training style differs) and then they will change.
Let’s get started
Get ready to push yourself to the limits and stay consistent for
the next twelve weeks. For the best results, be sure to follow a
well-balanced diet. I offer a variety of meal plans on my website
with a range of caloric intakes that may suit your needs. If you are
interested, be sure to check them out at alexeubank.com
Week 1
Day 1 - Push
Exercise
Sets
Reps
Notes
Pec Deck
3
15
Warm up (light)
Flat BB Bench
4
5
Heavy Sets
Flat DB Bench
4
8
3 Sec. Negative
Lateral Raises
4
12
DB Shoulder Press
5
6
Heavy Sets
Rope Extension
4
10
3 Sec. Negative
BB Skullcrusher
4
8
Exercise
Sets
Reps
BB Row
5
6
Heavy Sets
Straight Arm Pulldown
3
10
Stretch & Contract
Wide Grip Pulldown
3
10
Seated Cable Row (close)
4
10
Cable Rear Delt Fly
3
12
Cable BB Curl
4
10
Cable Hammer Curl
4
10
Sets
Reps
Leg Extension
3
15
Warm up (light)
BB Squat
5
5
Heavy Sets
Hack Squat
4
10
Slow - & Fast +
Walking Lunges
3
60 Sec
Seated Calf Raise
4
15
Day 2 - pull
Notes
3 Sec. Negative
Day 3 - legs
Exercise
Notes
Slow Negatives
Slow - / Fast + means to perform a slow negative (going down slowly in hack squat)
and fast/explosive positive (going up fast in hack squat).
Day 4 - Chest & back
Exercise
Sets
Reps
Notes
Incline BB Bench
4
6
Flat DB Bench
4
8
Cable Flys (low to high)
4
15
Squeeze/Rep
Straight Arm Pulldown
4
12
Slow Negative
BB Row
4
6
Heavy Sets
Low Row
4
10
Squeeze/Rep
Heavy Sets
Squeeze/Rep means to squeeze the muscle every rep and focusing on mind-muscle
connection to increase tension/bloodflow.
Day 5 - delts & arms
Exercise
Notes
Sets
Reps
BB Shoulder Press
4
6
Heavy Sets
Upright Rows
4
10
Wide Grip
Rear Delt Fly (DB)
4
12
BB Curl
4
6
Heavy Sets
Close Grip Bench
4
6
Heavy Sets
Incline DB Curl
4
12
3 Sec. Negative
Straight Bar Extension
4
12
3 Sec. Negative
Exercise
Sets
Reps
Deadlift
5
5
Leg Curl
4
12
DB RDL
3
15
Leg Press
4
12
Slow reps
Standing Calf Raise
4
15
3 Sec. Negative
Day 6 - legs
Day 7 - Rest
Notes
Heavy Sets
Day 1 - Push
Exercise
Sets
Reps
Notes
Pec Deck
3
15
Pre-exhaustion
Flat BB Bench
4
10
Slow Reps
Flat DB Bench
4
12
3 Sec. Negative
Lateral Raises
4
12
Triple Dropset LR
DB Shoulder Press
5
10
Rope Extension
4
12
BB Skullcrusher
4
12
Exercise
Sets
Reps
BB Row
4
10
Form > Weight
Straight Arm Pulldown
4
15
Slow / Get Pump
Wide Grip Pulldown
4
12
Seated Cable Row (close)
4
12
Cable Rear Delt Fly
3
15
Cable BB Curl
4
12
Cable Hammer Curl
4
12
Sets
Reps
Leg Extension
4
15
Pre-exhaustion
BB Squat
4
8
Slow - & Fast +
Hack Squat
4
12
Slow - & Fast +
Walking Lunges
3
60 Sec
Seated Calf Raise
4
15
3 Sec. Negative
Day 2 - pull
Notes
3 Sec. Negative
3 Sec. Negative
Day 3 - legs
Exercise
Notes
Slow Negatives
Triple Dropset LR means to perform a dropset by lowering the weight three times on
the last set. Form / Weight means to prioritize form over weight.
Day 4 - Chest & back
Exercise
Sets
Reps
Notes
Incline BB Bench
4
10
Flat DB Bench
4
12
Cable Flys (low to high)
4
15
40 Sec. Rest
Straight Arm Pulldown
4
12
Slow Negative
BB Row
4
10
Low Row
4
15
Slow Reps
Squeeze/Rep
40 Sec. Rest means to take short 40-second rests between sets.
Day 5 - delts & arms
Exercise
Notes
Sets
Reps
BB Shoulder Press
4
10
Upright Rows
4
15
Rear Delt Fly (DB)
4
15
BB Curl
4
12
Heavy Sets
CLose Grip Bench
4
10
Heavy Sets
Incline DB Curl
4
12
3 Sec. Negative
Straight Bar Extension
4
12
3 Sec. Negative
Exercise
Sets
Reps
Deadlift
4
8
Leg Curl
4
12
DB RDL
4
15
Leg Press
4
12
Slow reps
Standing Calf Raise
4
15
3 Sec. Negative
Squeeze/Rep
Day 6 - legs
Day 7 - Rest
Notes
Form > Weight
Day 1 - Push
Exercise
Sets
Reps
Notes
Pushups
3
15
Warm up (light)
Incline DB Bench
4
6
Heavy Sets
Flat BB Bench
4
8
Slow - & Fast +
Seated Lateral Raises
4
12
BB Shoulder Press
5
6
Heavy Sets
Cable Skullcrusher
4
10
3 Sec. Negative
DB Skullcrusher
4
8
Exercise
Sets
Reps
Low Row
5
8
Heavy Sets
Wide Grip Pulldown
3
10
Stretch & Contract
Hammer Strength Row
3
10
Stretch & Contract
Seated Cable Row (close)
4
10
3 Sec. Negative
Rear Delt Fly (DB)
3
12
Preacher Curl
4
12
Hammer Curls
4
10
Sets
Reps
Leg Extension
3
15
Warm up (light)
BB Squat
5
5
Heavy Sets
Leg Press
4
10
Hack Squat
3
60 Sec
Slow - & Fast +
Seated Calf Raise
4
15
Slow Negatives
Day 2 - pull
Notes
Triple Dropset LR
Day 3 - legs
Exercise
Notes
Day 4 - Chest & back
Exercise
Sets
Reps
Notes
Plate Loaded Bench Flat
4
8
Flat DB Flys
4
10
Pec Deck
4
12
Squeeze/Rep
BB Row
4
8
Heavy Sets
Low Row
4
10
Straight Arm Pulldown
4
10
Heavy Sets
Triple Dropset LR
Squeeze/Rep means to squeeze the muscle every rep and focusing on mind-muscle
connection to increase tension/bloodflow.
Day 5 - delts & arms
Exercise
Notes
Sets
Reps
DB Shoulder Press
4
6
Heavy Sets
DB Front Raise
4
12
Slow Reps
Lateral Raises
4
12
DB Curl (alternate)
4
8
Heavy Sets
DB Skullcrusher
4
8
Heavy Sets
Cable BB Curl
4
10
Slow Reps
Rope Extension
4
12
Slow Reps
Exercise
Sets
Reps
Deadlift
5
5
Heavy Sets
Leg Press
4
12
Wide Stance
DB RDL
3
15
Leg Curl
4
12
Slow reps
Standing Calf Raise
4
15
3 Sec. Negative
Day 6 - legs
Day 7 - Rest
Notes
Day 1 - Push
Exercise
Sets
Reps
Notes
Pushups
3
15
Pre-exhaustion
Incline DB Bench
4
10
Slow Reps
Flat BB Bench
4
12
Slow - & Fast +
Seated Lateral Raises
4
12
Triple Dropset LR
BB Shoulder Press
5
10
Cable Skullcrusher
4
12
DB Skullcrusher
4
12
Exercise
Sets
Reps
Low Row
4
12
Form > Weight
Wide Grip Pulldown
4
12
Slow / Get Pump
Hammer strength row
4
10
Seated Cable Row (close)
4
12
Rear Delt Fly (DB)
3
15
Preacher Curl
4
12
Hammer Curls
4
12
Sets
Reps
Leg Extension
4
15
Pre-exhaustion
BB Squat
4
8
Slow - & Fast +
Leg Press
4
15
Hack Squat
3
12
Slow - & Fast +
Seated Calf Raise
4
15
Slow Negatives
3 Sec. Negative
Day 2 - pull
Notes
3 Sec. Negative
3 Sec. Negative
Day 3 - legs
Exercise
Notes
Day 4 - Chest & back
Exercise
Sets
Reps
Notes
Plate Loaded Bench Flat
4
10
Flat DB Flys
4
12
Pec Deck
4
15
BB Row
4
10
Low Row
4
10
Slow Negative
Straight Arm Pulldown
4
15
Triple Dropset LR
Slow Reps
40 Sec. Rest
40 Sec. Rest means to take short 40-second rests between sets.
Day 5 - delts & arms
Exercise
Notes
Sets
Reps
DB Shoulder Press
4
10
DB Front Raise
4
15
Squeeze/Rep
Lateral Raises
4
15
Squeeze/Rep
DB Curl (alternate)
4
12
DB Skullcrusher
4
10
Cable BB Curl
4
12
3 Sec. Negative
Rope Extension
4
12
3 Sec. Negative
Exercise
Sets
Reps
Deadlift
4
8
Form > Weight
Leg Press
4
15
Slow reps
DB RDL
4
15
Leg Curl
4
12
3 Sec. Negative
Standing Calf Raise
4
15
3 Sec. Negative
Day 6 - legs
Day 7 - Rest
Notes
Day 1 - Push
Exercise
Sets
Reps
Notes
Cable Flys (high to low)
3
15
Warm up (light)
Incline BB Bench
4
6
Heavy Sets
Plate Loaded Bench Flat
4
10
BB Shoulder Press
4
8
Lateral Raises
5
12
Close Grip Bench
4
10
One Arm OH Extension
4
12
Sets
Reps
Wide Grip Pullup
4
8+
Slow Reps
BB Row
4
8
Heavy Sets
Underhand Pulldown
3
10
Stretch & Contract
Seated Cable Row (wide)
4
10
Last Set Dropset
Rear Delt Fly (cable)
3
12
BB Curl
4
8
Reverse Grip Curl
4
12
Sets
Reps
Leg Extension
3
15
Warm up (light)
BB Squat
5
5
Heavy Sets
Hack Squat
4
10
Slow - & Fast +
Leg Extension
4
12
Slow Negatives
Seated Calf Raise
4
15
Slow Negatives
Heavy Sets
3 Sec. Negative
Day 2 - pull
Exercise
Notes
Heavy Sets
Day 3 - legs
Exercise
Notes
Day 4 - Chest & back
Exercise
Sets
Reps
Notes
Flat DB Bench
4
8
Heavy Sets
Cable Flys (low to high)
4
10
Squeeze/Rep
Plate Loaded Bench Flat
4
10
Straight Arm Pulldown
4
10
Dropset Last 2 Sets
Seated Cable Row (close
4
12
Triple Dropset LR
Wide Grip Pulldown
4
12
Day 5 - delts & arms
Exercise
Notes
Sets
Reps
BB Shoulder Press
4
6
Heavy Sets
Rear Delt Fly (DB)
4
12
Slow Reps
DB Shoulder Press
4
8
Incline DB Curl
4
10
Heavy Sets
BB Skullcrusher
4
8
Heavy Sets
Cable Hammer Curl
4
12
Slow Reps
Straight Bar Extension
4
12
Slow Reps
Exercise
Sets
Reps
Deadlift
5
5
Hack Squat
4
12
Leg Press
3
12
Close Stance
Leg Curl
4
12
3 Sec. Negative
Standing Calf Raise
4
15
3 Sec. Negative
Day 6 - legs
Day 7 - Rest
Notes
Heavy Sets
Day 1 - Push
Exercise
Sets
Reps
Notes
Cable Flys (high to low)
3
15
Pre-exhaustion
Incline BB Bench
4
10
Slow Reps
Plate Loaded Bench Flat
4
12
Triple Dropset LR
BB Shoulder Press
4
12
Lateral Raises
5
15
Close Grip Bench
4
10
One Arm OH Extension
4
12
Sets
Reps
Wide Grip Pullup
4
AMRAP
BB Row
4
10
Underhand Pulldown
4
15
Seated Cable Row (wide)
4
12
Rear Delt Fly (cable)
3
15
BB Curl
4
10
Reverse Grip Curl
4
15
Sets
Reps
Leg Extension
4
15
Pre-exhaustion
BB Squat
4
8
Slow - & Fast +
Hack Squat
4
15
Leg Extension
3
12
3 Sec. Negative
Seated Calf Raise
4
15
Slow Negatives
Dropset Last Set
Day 2 - pull
Exercise
Notes
As many as you can
3 Sec. Negative
3 Sec. Negative
Day 3 - legs
Exercise
Notes
Day 4 - Chest & back
Exercise
Sets
Reps
Notes
Flat DB Bench
4
10
Cable Flys (low to high)
4
12
Plate Loaded Bench Flat
4
15
Straight Arm Pulldown
4
12
Stretch & Contract
Seated Cable Row (close
4
12
Slow Negatives
Wide Grip Pulldown
4
15
Triple Dropset LR
Slow Reps
Day 5 - delts & arms
Exercise
Notes
Sets
Reps
BB Shoulder Press
4
10
Rear Delt Fly (DB)
4
15
DB Shoulder Press
4
15
Incline DB Curl
4
12
BB Skullcrusher
4
10
Cable Hammer Curl
4
15
3 Sec. Negative
Straight Bar Extension
4
15
Triple Dropset LR
Exercise
Sets
Reps
Deadlift
4
8
Form > Weight
Hack Squat
4
12
Slow reps
Leg Press
4
20
High Rep Sets
Leg Curl
4
15
3 Sec. Negative
Standing Calf Raise
4
15
3 Sec. Negative
Slow Reps
Squeeze/Rep
Day 6 - legs
Day 7 - Rest
Notes
Day 1 - Push
Exercise
Sets
Reps
Notes
Flat DB Bench
4
6
Heavy Sets
Plate Loaded Bench Flat
4
8
Slow & Controlled
Pec Deck
4
12
DB Shoulder Press
4
8
DB Front Raise
5
12
Cable Skulllcrusher
4
10
3 Sec. Negative
DB Skullcrusher
4
10
3 Sec. Negative
Sets
Reps
Straight Arm Pulldown
4
10
Wide Grip Pulldown
4
10
Low Row
3
8
Heavy Sets
DB Row
4
8
Last Set Dropset
Rear Delt Fly (DB)
3
12
DB Curl (alternate)
4
8
Incline DB Curl
4
10
Sets
Reps
Leg Extension
3
15
Warm up (light)
BB Squat
5
5
Heavy Sets
Leg Press
4
12
Leg Extension
4
12
Slow Negatives
Seated Calf Raise
4
15
Slow Negatives
Heavy Sets
Day 2 - pull
Exercise
Notes
Slow Reps
Heavy Sets
Day 3 - legs
Exercise
Notes
Day 4 - Chest & back
Exercise
Sets
Reps
Notes
Flat BB Bench
4
6
Incline DB Flys
4
10
Pec Deck
4
10
Straight Arm Pulldown
4
10
Seated Cable Row (close)
4
10
Dropset Last 2 Sets
Wide Grip Pulldown
4
12
Dropset Last 2 Sets
Heavy Sets
Squeeze/Rep
Day 5 - delts & arms
Exercise
Notes
Sets
Reps
DB Shoulder Press
4
6
Heavy Sets
Seated Lateral Raises
4
12
Slow Reps
Upright Rows
4
8
Cable BB Curl
4
10
Slow & Controlled
Rope Extension
4
8
Heavy Sets
Reverse Grip Curl
4
12
Slow Reps
DB Skullcrusher
4
10
Slow Reps
Exercise
Sets
Reps
Deadlift
5
5
Heavy Sets
Leg Curl
4
12
3 Sec. Negative
Leg Press
3
12
Wide Stance
DB RDL
4
12
Standing Calf Raise
4
15
Day 6 - legs
Day 7 - Rest
Notes
3 Sec. Negative
Day 1 - Push
Exercise
Sets
Reps
Notes
Flat DB Bench
3
12
Plate Loaded Bench Flat
4
12
Pec Deck
4
15
DB Shoulder Press
4
10
DB Front Raise
5
12
Cable Skulllcrusher
4
12
Dropset Last Set
DB Skullcrusher
4
12
Dropset Last Set
Sets
Reps
Straight Arm Pulldown
4
15
Wide Grip Pulldown
4
12
3 Sec. Negative
Low Row
4
12
Triple Dropset LR
DB Row
4
12
Rear Delt Fly (DB)
5
15
DB Curl (alternate)
4
12
Incline DB Curl
4
12
Sets
Reps
Leg Extension
3
15
Pre-exhaustion
BB Squat
5
8
Slow - & Fast +
Leg Press
4
15
Leg Extension
3
15
3 Sec. Negative
Seated Calf Raise
4
15
Slow Negatives
Pre-exhaustion
Pause on Stretch
Day 2 - pull
Exercise
Notes
3 Sec. Negative
Day 3 - legs
Exercise
Notes
Day 4 - Chest & back
Exercise
Sets
Reps
Notes
Flat BB Bench
4
8
Incline DB Flys
4
12
Pec Deck
4
15
3 Sec. Negative
Straight Arm Pulldown
4
12
Slow Reps
Seated Cable Row (close)
4
12
Triple Dropset LR
Wide Grip Pulldown
4
15
Stretch & Contract
Slow Reps
Stretch & Contract means to focus on getting a full stretch when you contract.
Day 5 - delts & arms
Exercise
Notes
Sets
Reps
DB Shoulder Press
4
10
Slow Reps
Seated Lateral Raises
4
15
Squeeze/Rep
Upright Rows
4
12
Squeeze/Rep
Cable BB Curl
4
15
3 Sec. Negative
Rope Extension
4
15
3 Sec. Negative
Reverse Grip Curl
4
12
Triple Dropset LR
DB Skullcrusher
4
12
Triple Dropset LR
Exercise
Sets
Reps
Deadlift
4
8
Form > Weight
Leg Curl
4
15
Slow Reps
Leg Press
4
20
High Rep Sets
DB RDL
4
15
3 Sec. Negative
Standing Calf Raise
4
15
3 Sec. Negative
Day 6 - legs
Day 7 - Rest
Notes
Day 1 - Push
Exercise
Sets
Reps
Notes
Flat BB Bench
4
6
Heavy Sets
Incline DB Bench
4
8
Slow & Controlled
Cable Flys (low to high)
4
12
Last Set Dropset
Lateral Raises
4
12
DB Shoulder Press
5
8
Heavy Sets
Rope Extension
4
10
Triple Dropset LR
Close Grip Bench
4
8
Triple Dropset LR
Sets
Reps
Underhand Pulldown
3
10
Slow Reps
BB Row
4
6
Heavy Sets
Seated Cable Row (close)
4
8
Heavy Sets
Straight Arm Pulldown
4
12
Last Set Dropset
Rear Delt Fly (cable)
3
12
BB Curl
4
8
Heavy Sets
DB Curl (alternate)
4
10
Last Set Dropset
Sets
Reps
Leg Extension
3
15
Warm up (light)
BB Squat
5
5
Heavy Sets
Hack Squat
4
12
Sissy Squat
4
AMRAP
Seated Calf Raise
4
15
Day 2 - pull
Exercise
Notes
Day 3 - legs
Exercise
Notes
As many as you can
Slow Negatives
Day 4 - Chest & back
Exercise
Sets
Reps
Notes
Incline BB Bench
4
6
Heavy Sets
Pec Deck
4
10
Squeeze/Rep
Dips
4
AMRAP
Wide Grip Pulldown
4
10
Slow Reps
Hammer strength row
4
10
Heavy Sets
Straight Arm Pulldown
4
12
Dropset Last 2 Sets
As many as you can
Day 5 - delts & arms
Exercise
Notes
Sets
Reps
BB Shoulder Press
4
6
Heavy Sets
Lateral Raises
4
8
Heavy Sets
6 Way Shoulder Raise
4
12
Slow Reps
Preacher Curl
4
10
Slow & Controlled
Straight Bar Extension
4
10
Heavy Sets
Hammer Curls
4
10
Heavy Sets
BB Skullcrusher
4
8
Heavy Sets
Exercise
Sets
Reps
Deadlift
5
5
Heavy Sets
Hack Squat
4
10
Close Stance
Leg Press
3
12
Leg Curl
4
12
3 Sec. Negative
Standing Calf Raise
4
15
3 Sec. Negative
Day 6 - legs
Day 7 - Rest
Notes
Day 1 - Push
Exercise
Sets
Reps
Notes
Flat BB Bench
4
10
Incline DB Bench
4
12
Slow Reps
Cable Flys (low to high)
4
15
3 Sec. Negative
Lateral Raises
4
12
Triple Dropset LR
DB Shoulder Press
5
12
Rope Extension
4
12
Triple Dropset LR
Close Grip Bench
4
10
Triple Dropset LR
Sets
Reps
Underhand Pulldown
3
15
BB Row
4
10
Seated Cable Row (close)
4
12
Stretch & Contract
Straight Arm Pulldown
4
12
3 Sec. Negative
Rear Delt Fly (cable)
3
15
BB Curl
4
12
Triple Dropset LR
DB Curl (alternate)
4
12
Pause on Contract.
Sets
Reps
Leg Extension
3
15
Pre-exhaustion
BB Squat
5
8
Slow - & Fast +
Hack Squat
4
15
Wide Stance
Sissy Squat
3
AMRAP
Seated Calf Raise
4
15
Day 2 - pull
Exercise
Notes
Day 3 - legs
Exercise
Notes
As many as you can
3 Sec. Negative
Day 4 - Chest & back
Exercise
Sets
Reps
Notes
Incline BB Bench
4
10
Slow Reps
Pec Deck
4
15
Pause on Contract.
Dips
4
AMRAP
As many as you can
Wide Grip Pulldown
4
12
Hammer strength row
4
12
Straight Arm Pulldown
4
15
Slow Reps
Triple Dropset LR
40 Sec. Rest means to take short 40-second rests between sets.
Day 5 - delts & arms
Exercise
Notes
Sets
Reps
BB Shoulder Press
4
10
Slow Reps
Lateral Raises
4
15
Squeeze/Rep
6 Way Shoulder Raise
4
12
Preacher Curl
4
15
3 Sec. Negative
Straight Bar Extension
4
15
3 Sec. Negative
Hammer Curls
4
12
Triple Dropset LR
BB Skullcrusher
4
12
Triple Dropset LR
Exercise
Sets
Reps
Deadlift
4
8
Form > Weight
Hack Squat
4
15
3 Sec. Negative
Leg Press
4
20
High Rep Sets
Leg Curl
4
15
Standing Calf Raise
4
15
Day 6 - legs
Day 7 - Rest
Notes
3 Sec. Negative
Day 1 - Push
Exercise
Sets
Reps
Notes
Incline DB Bench
4
6
Heavy Sets
Flat BB Bench
4
8
Form > Weight
Cable Flys (high to low)
4
12
Last Set Dropset
DB Shoulder Press
4
8
Heavy Sets
Lateral Raises
5
12
BB Skullcrusher
4
8
Heavy Sets
Close Grip Bench
4
8
Heavy Sets
Exercise
Sets
Reps
BB Row
4
6
Straight Arm Pulldown
4
12
Seated Cable Row (close)
4
8
Heavy Sets
Underhand Pulldown
3
12
Last Set Dropset
Rear Delt Fly (DB)
3
12
Cable BB Curl
4
10
Reverse Grip Curl
4
10
Sets
Reps
Leg Extension
3
15
Warm up (light)
BB Squat
5
5
Heavy Sets
Leg Press
4
12
Close Stance
Leg Extension
4
12
Slow Negatives
Seated Calf Raise
4
15
Slow Negatives
Day 2 - pull
Notes
Heavy Sets
Last Set Dropset
Day 3 - legs
Exercise
Notes
Day 4 - Chest & back
Exercise
Sets
Reps
Notes
Flat BB Bench
4
6
Heavy Sets
Flat DB Flys
4
10
Slow Reps
Pushups
4
AMRAP
Hammer Strength Row
4
8
Wide Grip Pulldown
4
10
Close Grip Pulldown
4
10
Heavy Sets
Dropset Last 2 Sets
Day 5 - delts & arms
Exercise
Notes
Sets
Reps
DB Shoulder Press
4
6
Upright Rows
4
10
Seated Lateral Raises
4
12
Slow Reps
BB Curl
4
6
Heavy Sets
Cable Skulllcrusher
4
10
DB Curl (alternate)
4
10
Pause on Contract.
Rope Extension
4
12
Triple Dropset LR
Exercise
Sets
Reps
Deadlift
5
5
Heavy Sets
Leg Curl
4
12
3 Sec. Negative
DB RDL
3
12
Leg Press
4
10
Wide Stance
Standing Calf Raise
4
15
3 Sec. Negative
Heavy Sets
Day 6 - legs
Day 7 - Rest
Notes
Day 1 - Push
Exercise
Sets
Reps
Notes
Incline DB Bench
4
12
Flat BB Bench
4
12
Cable Flys (high to low)
4
15
Triple Dropset LR
DB Shoulder Press
4
12
Slow Reps
Lateral Raises
5
12
Triple Dropset LR
BB Skullcrusher
4
12
Close Grip Bench
4
10
Exercise
Sets
Reps
BB Row
4
12
Straight Arm Pulldown
4
15
3 Sec. Negative
Seated Cable Row (close)
4
12
Stretch & Contract
Underhand Pulldown
4
12
Rear Delt Fly (DB)
3
15
Cable BB Curl
4
12
Pause on Contract.
Reverse Grip Curl
4
12
Triple Dropset LR
Sets
Reps
Leg Extension
4
15
Pre-exhaustion
BB Squat
4
8
Slow - & Fast +
Leg Press
4
15
Close Stance
Leg Extension
3
12
Slow Reps
Seated Calf Raise
4
15
3 Sec. Negative
3 Sec. Negative
Day 2 - pull
Notes
Day 3 - legs
Exercise
Notes
Day 4 - Chest & back
Exercise
Sets
Reps
Notes
Flat BB Bench
4
10
Slow Reps
Flat DB Flys
4
12
Pause on Stretch
Pushups
4
AMRAP
As many as you can
Hammer Strength Row
4
12
Pause on Contract.
Wide Grip Pulldown
4
12
Close Grip Pulldown
4
12
Triple Dropset LR
Day 5 - delts & arms
Exercise
Notes
Sets
Reps
DB Shoulder Press
4
10
Slow Reps
Upright Rows
4
15
Squeeze/Rep
Seated Lateral Raises
4
12
Squeeze/Rep
BB Curl
4
12
Pause on Contract.
Cable Skulllcrusher
4
12
Pause on Contract.
DB Curl (alternate)
4
12
Pause on Contract.
Rope Extension
4
15
Triple Dropset LR
Exercise
Sets
Reps
Deadlift
4
8
Form > Weight
Leg Curl
4
15
3 Sec. Negative
DB RDL
4
20
High Rep Sets
Leg Press
4
15
Close Stance
Standing Calf Raise
4
15
3 Sec. Negative
Day 6 - legs
Day 7 - Rest
Notes
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