WARMUP
Warmups serve an important purpose for any training program, but are particularly
crucial when running a high frequency full body program. Before we look at exactly
how you should warm-up, it’s important to consider what warming up serves to
accomplish.
The main purpose behind warming up is to increase core body temperature, which
improves performance and reduces risk of injury[6] [7]. Your circadian rhythm will
largely determine your core body temperature, meaning it varies throughout the
day. When you wake up, your core temperature is at its lowest and it increases
throughout the day. There seems to be a “sweet spot” for core body temperature in
terms of safety and performance, so try not to train too hot or too cold. Generally
speaking, breaking a light sweat through some form of cardio activity/machine is a
good idea before jumping into any heavy lifting. Doing at least 5-10 minutes of lowmoderate intensity cardio is especially prudent if you train early in the morning [8].
Warmups may also serve as a way to increase muscle activation. Dynamic
33
warmup drills (active stretches that take joints through a range of motion)
can improve performance and force output [9]. Don’t simply “go through
the motions.” The goal is to always be very mindful about what muscles
are
contracting
and
what
movement
that
contraction
is
creating.
Lastly, foam rolling has been shown to reduce DOMS (delayed onset muscle soreness)
[2] and brief foam rolling with a specific focus on “tight areas” before a session can
both improve range of motion [10] and prevent injury [11]. Light foam rolling for two
to three minutes prior to lifting is recommended.
Before the first exercise for each bodypart perform a basic loading pyramid:
Pyramid up in weight with three to four light sets, getting progressively heavier.
Such a warmup is only required for Primary Exercises
For example, if you were working up to four sets of 350 lbs for five reps on the squat, you could warm up as follows:
• Bar (45 lbs) x 15 reps
• 135 lbs x 5 reps
• 225 lbs x 4 reps
• 275 lbs x 3 reps
• 315 lbs x 2 reps
• Then begin working sets with 350 lbs for 5 reps
On a %1RM basis, warm up pyramids can be structured like this:
• Bar (45 lbs) x 15 reps
• 40% lbs x 5 reps
• 50% lbs x 4 reps
• 60% lbs x 3 reps
• 70-75% lbs x 2 reps
• Begin working sets
34
Note: Remember that such an extensive warm up is only required for Primary
Exercises.
WARMUP PROTOCOL
EXERCISE
SETS
REPS/TIME
NOTES
N/A
5-10MIN
PICK ANY MACHINE WHICH ELEVATES YOUR HEART RATE
TO 100-135BPM
N/A
2-3MIN
FOAM ROLL LARGE MUSCLE GROUPS: QUADS, LATS,
CALVES. OPTIONALLY USE A LACROSSE BALL FOR
SMALLER MUSCLE GROUPS: PECS, DELTS, HAMSTRINGS
FRONT/BACK LEG SWING
2
12
12 EACH LEG
LOW INTENSITY CARDIO
FOAM ROLLING/LACROSSE BALL
SIDE/SIDE LEG SWING
2
12
12 EACH LEG
STANDING GLUTE SQUEEZE
2
15 SEC
SQUEEZE YOUR GLUTES AS HARD AS POSSIBLE
PRONE TRAP RAISE
2
15
MIND MUSCLE CONNECTION WITH MID BACK
CABLE EXTERNAL ROTATION
2
15
15 EACH SIDE
CABLE INTERNAL ROTATION
2
15
15 EACH SIDE
OVERHEAD SHRUG
2
15
LIGHT SQUEEZE ON TRAPS AT THE TOP OF EACH REP
35
WEEKLY | VOLUME (SETS)
WEEK
TOTAL VOLUME
1
132
2
127
3
132
4
127
5
146
6
148
7
147
8
145
9
129
10
118
TOTAL VOLUME (SETS)
TOTAL WEEKLY VOLUME OF PROGRAM
WEEK OF PROGRAM
36
VOLUME ANALYTICS
WEEKLY VOLUMES
1
2
3
4
5
6
7
8
9
10
BLOCK 1:
WEEK 1
BLOCK 1:
WEEK 2
BLOCK 1:
WEEK 3
BLOCK 1:
WEEK 4
BLOCK 2:
WEEK 5
BLOCK 2:
WEEK 6
BLOCK 2:
WEEK 7
BLOCK 2:
WEEK 8
DELOAD
WEEK 9
AMRAMP
WEEK 10
CHEST
14
14
14
14
12
12
12
13
14
14
UPPER BACK
12
12
12
12
15
15
15
15
12
12
LATS
9
9
9
9
10
11
10
11
9
9
BICEPS
8
8
8
8
9
9
9
9
8
8
TRICEPS
6
6
6
6
6
6
6
6
6
6
DELTS
22
22
22
22
27
28
28
30
22
22
UPPER TRAPS
7
6
7
6
7
7
7
5
6
6
QUADS
10
9
10
9
11
11
11
11
10
9
HAMSTRINGS
10
9
10
9
11
11
11
9
9
9 (12)
GLUTES
20
18
20
18
23
23
23
21
19
18
CALVES
8
8
8
8
8
8
8
8
8
8
ABS
6
6
6
6
7
7
7
7
6
6
132
127
132
127
146
148
147
145
129
118
TOTAL
37
BODYPART VOLUME DEFINITIONS
Below is a list of exercises we will count for each bodypart in determining the volume
analytics on the previous pages. For this program, we are not counting indirect
bicep and tricep work (such as vertical pulls and presses) toward volume metrics for
these muscles. We will only count working sets and not warmup sets toward weekly
volumes per bodypart.
Chest: Dumbbell Incline Press, Barbell Bench Press, Low to High Cable Flye, Dip, Push
Up, Low Incline Dumbbell Press, Decline Bench Press
Upper Back: Chest-Supported T-Bar Row, Humble Row, Seated Face Pull, Cable
Seated Row, Dumbbell Row, Banded Chest-Supported T-Bar Row, Reverse Pec
Deck, Pendlay Row
Lats: Pronated Pulldown, Weighted Pull-Up, Cable-Pullover, Pull-Up, Chin-Up
Biceps: Supinated EZ Bar Curl, Hammer Curl, Incline Dumbbell Curl, Cable SingleArm Curl, EZ Bar Curl 21s
Triceps: Triceps Pressdown, EZ Bar Skull Crusher, Overhead Triceps Extension
Delts: Dumbbell Incline Press, Barbell Bench Press, Arnold Press, Cable Rope Upright
Row, Dumbbell Lateral Raise, Overhead Press, Egyptian Lateral Raise, Barbell
Overhead Press, Cable Lateral Raise, Low Incline Dumbbell Press
Upper Traps: Hex Bar or Smith Machine Shrug, Deadlift
Quads: Back Squat, Leg Press, Leg Extension, Single-Leg Leg Press
38
Hamstrings: Lying Leg Curl, (RDL), Deadlift, Glute Ham Raise, Swiss Ball Leg Curl
Glutes: Back Squat, Barbell Hip Thrust or RDL, Leg Press, Deadlift, Glute Ham Raise,
Seated Hip Abduction, Single-Leg Leg Press
Calves: Standing Calf Raises, Eccentric-Accentuated Standing Calf Raises
Abs: Hanging Leg Raises, Bicycle Crunch, Ab Wheel Rollout, Cable Crunch
39
HIGH FREQUENCY
FULL BODY
PROGRAM
WEEK 1
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 1
LOWER
FOCUSED
FULL
BODY
WORKOUT
DAY 2
CHEST
FOCUSED
FULL
BODY
WORKOUT
DAY 3
BACK
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 1
RPE/%
REST
NOTES
BACK SQUAT
3
4
4
82.5%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DUMBBELL INCLINE
PRESS
2
3
8
RPE8
2-3 MIN
~45 DEGREE INCLINE, MIND MUSCLE CONNECTION WITH UPPER PECS
LYING LEG CURL
1
3
10
RPE6
1-2 MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
PRONATED PULLDOWN
1
3
10
RPE7
2-3 MIN
PULL YOUR ELBOWS DOWN AND IN
SUPINATED EZ BAR CURL
1
3
15/15
RPE9
1-2 MIN
DROPSET. DROP WEIGHT BY ~50% ON SECOND 15 REPS. 30 REPS TOTAL.
HANGING LEG RAISE
1
3
12
RPE7
1-2 MIN
ROLL HIPS "UP" AS YOU SQUEEZE LOWER ABS, AVOID SWINGING
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
BARBELL BENCH PRESS
3
3
3
85%
2-4 MIN
SET UP A COMFORTABLE ARCH, 1-2 SECOND PAUSE ON CHEST, EXPLODE OFF CHEST WITH
MAX FORCE
LOW TO HIGH CABLE FLYE
0
3
15
RPE8
1-2 MIN
START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL YOUR ELBOWS
(NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY ROTATING YOUR SHOULDER
BARBELL HIP THRUST OR
ROMANIAN DEADLIFT
2
3
12
RPE6
2-3 MIN
HIP THRUST IF GLUTES ARE PRIORITY, RDL IF HAMSTRINGS ARE PRIORITY FOR YOU. FOCUS
ON MIND MUSCLE CONNECTION.
CHEST-SUPPORTED
T-BAR ROW
1
3
15
RPE6
1-3 MIN
FULLY PROTRACT AT BOTTOM, RETRACT AT TOP
ARNOLD PRESS
0
3
10
RPE7
1-3 MIN
EXTERNALLY ROTATE WHILE YOU PRESS. PALMS FACE IN AT BOTTOM, OUT AT TOP
TRICEP PRESSDOWN
0
3
15
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
HEX BAR OR SMITH
MACHINE SHRUG
1
3
12
RPE6
1-2 MIN
SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEIGHTED PULL-UP
2
3
6
RPE8
2-3 MIN
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
HUMBLE ROW
1
3
10
RPE8
2-3 MIN
PIN YOUR LOWER CHEST AGAINST THE TOP OF AN INCLINE BENCH: HTTPS://WWW.
INSTAGRAM.COM/P/B5NI85NBT1M/
LEG PRESS
2
3
15
RPE6
2-3 MIN
LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND
STANDING CALF RAISE
1
4
8
RPE7
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
CABLE ROPE UPRIGHT
ROW
0
3
10
RPE7
1-2 MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
HAMMER CURL
0
3
8
RPE9
1-2 MIN
3-SECOND ECCENTRIC. ARCH THE DUMBBELL "OUT" NOT "UP", FOCUS ON SQUEEZING
YOUR FOREARMS
LSRPE
LSRPE
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 4
LOWER
FOCUSED
FULL
BODY 2
WORKOUT
DAY 5
DELTOID
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 1
RPE/%
REST
NOTES
DEADLIFT
3
4
2
85%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
DIP
2
3
10
RPE8
2-3 MIN
TUCK YOUR ELBOWS AT 45°, LEAN YOUR TORSO FORWARD 15°, KEEP YOUR SCAPULAE
RETRACTED AND DEPRESSED
GLUTE HAM RAISE
0
3
10
RPE6
1-2 MIN
KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
LEG EXTENSION
1
3
15
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
CABLE PULL-OVER
1
3
15
RPE7
1-3 MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
DUMBBELL LATERAL
RAISE
1
3
20
RPE7
1-2 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
ROPE FACE PULL
1
3
20
RPE7
1-2 MIN
PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
EZ BAR SKULL CRUSHER
1
3
15
RPE7
1-2 MIN
ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
OVERHEAD PRESS
3
4
6
75%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
EGYPTIAN LATERAL RAISE
1
3
8
RPE8
1-2 MIN
2-SECOND ECCENTRIC. LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
CABLE SEATED ROW
1
3
12
RPE7
1-3 MIN
FOCUS ON SCAPULAR RETRACTION, PULL YOUR ELBOWS DOWN AND IN
SEATED HIP ABDUCTION
1
3
20
RPE7
1-2 MIN
FOCUS ON DRIVING YOUR KNEES OUT
INCLINE DUMBBELL
CURL
1
2
10
RPE8
1-2 MIN
BRACE UPPER BACK AGAINST BENCH, 45 DEGREE INCLINE, KEEP SHOULDERS BACK
AS YOU CURL
BICYCLE CRUNCH
1
3
15
RPE7
1-2 MIN
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT ELBOW TO RIGHT
KNEE, RIGHT ELBOW TO LEFT KNEE
STANDING CALF RAISE
1
4
12
RPE7
1-2 MIN
PRESS ONTO YOUR TOES
PUSH UP
0
2
RPE ONLY
RPE6
1-2 MIN
PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE
LSRPE
LSRPE
HIGH FREQUENCY
FULL BODY
PROGRAM
WEEK 2
WEEK 2
WORKOUT
DAY 1
LOWER
FOCUSED
FULL
BODY
WORKOUT
DAY 2
CHEST
FOCUSED
FULL
BODY
WORKOUT
DAY 3
BACK
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
RPE/%
REST
NOTES
BACK SQUAT
3
3
6
77.5%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DUMBBELL INCLINE
PRESS
2
3
8
RPE8
2-3 MIN
~45 DEGREE INCLINE, MIND MUSCLE CONNECTION WITH UPPER PECS
LYING LEG CURL
1
3
10
RPE6
1-2 MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
PRONATED PULLDOWN
1
3
10
RPE7
2-3 MIN
PULL YOUR ELBOWS DOWN AND IN
SUPINATED EZ BAR CURL
1
3
15/15
RPE9
1-2 MIN
DROPSET. DROP WEIGHT BY ~50% ON SECOND 15 REPS. 30 REPS TOTAL.
HANGING LEG RAISE
1
3
12
RPE7
1-2 MIN
ROLL HIPS "UP" AS YOU SQUEEZE LOWER ABS, AVOID SWINGING
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
BARBELL BENCH PRESS
3
3
5
80%
2-4 MIN
SET UP A COMFORTABLE ARCH, 1-2 SECOND PAUSE ON CHEST, EXPLODE OFF CHEST WITH
MAX FORCE
LOW TO HIGH CABLE FLYE
0
3
15
RPE8
1-2 MIN
FLYE UP AND IN. PALMS FACE UP AT THE BOTTOM AND DOWN AT THE TOP
BARBELL HIP THRUST OR
ROMANIAN DEADLIFT
2
3
12
RPE6
2-3 MIN
HIP THRUST IF GLUTES ARE PRIORITY, RDL IF HAMSTRINGS ARE PRIORITY FOR YOU. FOCUS
ON MIND MUSCLE CONNECTION.
CHEST-SUPPORTED
T-BAR ROW
1
3
15
RPE6
1-3 MIN
FULLY PROTRACT AT BOTTOM, RETRACT AT TOP
ARNOLD PRESS
0
3
10
RPE7
1-3 MIN
EXTERNALLY ROTATE WHILE YOU PRESS. PALMS FACE IN AT BOTTOM, OUT AT TOP
TRICEP PRESSDOWN
0
3
15
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
HEX BAR OR SMITH
MACHINE SHRUG
1
3
12
RPE6
1-2 MIN
SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEIGHTED PULL-UP
2
3
6
RPE9
2-3 MIN
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
HUMBLE ROW
1
3
10
RPE8
2-3 MIN
PIN YOUR LOWER CHEST AGAINST THE TOP OF AN INCLINE BENCH: HTTPS://WWW.
INSTAGRAM.COM/P/B5NI85NBT1M/
LEG PRESS
2
3
15
RPE6
2-3 MIN
LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND
STANDING CALF RAISE
1
4
8
RPE7
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
CABLE ROPE UPRIGHT
ROW
0
3
10
RPE7
1-2 MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
HAMMER CURL
0
3
8
RPE9
1-2 MIN
3-SECOND ECCENTRIC. ARCH THE DUMBBELL "OUT" NOT "UP", FOCUS ON SQUEEZING
YOUR FOREARMS
LSRPE
LSRPE
LSRPE
WEEK 2
WORKOUT
DAY 4
LOWER
FOCUSED
FULL
BODY 2
WORKOUT
DAY 5
DELTOID
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
RPE/%
REST
NOTES
RESET DEADLIFT
3
3
5
80%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
DIP
2
3
10
RPE8
2-3 MIN
TUCK YOUR ELBOWS AT 45°, LEAN YOUR TORSO FORWARD 15°, KEEP YOUR SCAPULAE
RETRACTED AND DEPRESSED
GLUTE HAM RAISE
0
3
10
RPE7
1-2 MIN
KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
LEG EXTENSION
1
3
15
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
CABLE PULL-OVER
1
3
15
RPE7
1-3 MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
DUMBBELL LATERAL
RAISE
1
3
20
RPE7
1-2 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
ROPE FACE PULL
1
3
20
RPE7
1-2 MIN
PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
EZ BAR SKULL CRUSHER
1
3
15
RPE7
1-2 MIN
ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
OVERHEAD PRESS
3
4
10
65%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
EGYPTIAN LATERAL RAISE
1
3
8
RPE8
1-2 MIN
2-SECOND ECCENTRIC. LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
CABLE SEATED ROW
1
3
12
RPE7
1-3 MIN
FOCUS ON SCAPULAR RETRACTION, PULL YOUR ELBOWS DOWN AND IN
SEATED HIP ABDUCTION
1
3
20
RPE7
1-2 MIN
FOCUS ON DRIVING YOUR KNEES OUT
INCLINE DUMBBELL
CURL
1
2
10
RPE8
1-2 MIN
BRACE UPPER BACK AGAINST BENCH, 45 DEGREE INCLINE, KEEP SHOULDERS BACK
AS YOU CURL
BICYCLE CRUNCH
1
3
15
RPE7
1-2 MIN
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT ELBOW TO RIGHT
KNEE, RIGHT ELBOW TO LEFT KNEE
STANDING CALF RAISE
1
4
12
RPE7
1-2 MIN
PRESS ONTO YOUR TOES
PUSH UP
0
2
RPE ONLY
RPE6
1-2 MIN
PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE
LSRPE
LSRPE
HIGH FREQUENCY
FULL BODY
PROGRAM
WEEK 3
WEEK 3
WORKOUT
DAY 1
LOWER
FOCUSED
FULL
BODY
WORKOUT
DAY 2
CHEST
FOCUSED
FULL
BODY
WORKOUT
DAY 3
BACK
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
RPE/%
REST
NOTES
BACK SQUAT
3
4
4
85%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DUMBBELL INCLINE
PRESS
2
3
8
RPE9
2-3 MIN
~45 DEGREE INCLINE, MIND MUSCLE CONNECTION WITH UPPER PECS
LYING LEG CURL
1
3
10
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
PRONATED PULLDOWN
1
3
10
RPE7
2-3 MIN
PULL YOUR ELBOWS DOWN AND IN
SUPINATED EZ BAR CURL
1
3
15/15
RPE10
1-2 MIN
DROPSET. DROP WEIGHT BY ~50% ON SECOND 15 REPS. 30 REPS TOTAL.
HANGING LEG RAISE
1
3
12
RPE7
1-2 MIN
ROLL HIPS "UP" AS YOU SQUEEZE LOWER ABS, AVOID SWINGING
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
BARBELL BENCH PRESS
3
3
3
87.5%
2-4 MIN
SET UP A COMFORTABLE ARCH, 1-2 SECOND PAUSE ON CHEST, EXPLODE OFF CHEST WITH
MAX FORCE
LOW TO HIGH CABLE FLYE
0
3
15
RPE9
1-2 MIN
FLYE UP AND IN. PALMS FACE UP AT THE BOTTOM AND DOWN AT THE TOP
BARBELL HIP THRUST OR
ROMANIAN DEADLIFT
2
3
12
RPE7
2-3 MIN
HIP THRUST IF GLUTES ARE PRIORITY, RDL IF HAMSTRINGS ARE PRIORITY FOR YOU. FOCUS
ON MIND MUSCLE CONNECTION.
CHEST-SUPPORTED
T-BAR ROW
1
3
15
RPE7
1-3 MIN
FULLY PROTRACT AT BOTTOM, RETRACT AT TOP
ARNOLD PRESS
0
3
10
RPE7
1-3 MIN
EXTERNALLY ROTATE WHILE YOU PRESS. PALMS FACE IN AT BOTTOM, OUT AT TOP
TRICEP PRESSDOWN
0
3
15
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
HEX BAR OR SMITH
MACHINE SHRUG
1
3
12
RPE7
1-2 MIN
SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEIGHTED PULL-UP
2
3
6
RPE9
2-3 MIN
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
HUMBLE ROW
1
3
10
RPE9
2-3 MIN
PIN YOUR LOWER CHEST AGAINST THE TOP OF AN INCLINE BENCH: HTTPS://WWW.
INSTAGRAM.COM/P/B5NI85NBT1M/
LEG PRESS
2
3
15
RPE7
2-3 MIN
LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND
STANDING CALF RAISE
1
4
8
RPE7
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
CABLE ROPE UPRIGHT
ROW
0
3
10
RPE7
1-2 MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
HAMMER CURL
0
3
8
RPE9
1-2 MIN
3-SECOND ECCENTRIC. ARCH THE DUMBBELL "OUT" NOT "UP", FOCUS ON SQUEEZING
YOUR FOREARMS
LSRPE
LSRPE
LSRPE
WEEK 3
WORKOUT
DAY 4
LOWER
FOCUSED
FULL
BODY 2
WORKOUT
DAY 5
DELTOID
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
RPE/%
REST
NOTES
DEADLIFT
3
4
2
87.5%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
DIP
2
3
10
RPE9
2-3 MIN
TUCK YOUR ELBOWS AT 45°, LEAN YOUR TORSO FORWARD 15°, KEEP YOUR SCAPULAE
RETRACTED AND DEPRESSED
GLUTE HAM RAISE
0
3
10
RPE7
1-2 MIN
KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
LEG EXTENSION
1
3
15
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
CABLE PULL-OVER
1
3
15
RPE7
1-3 MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
DUMBBELL LATERAL
RAISE
1
3
20
RPE7
1-2 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
ROPE FACE PULL
1
3
20
RPE7
1-2 MIN
PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
EZ BAR SKULL CRUSHER
1
3
15
RPE7
1-2 MIN
ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
OVERHEAD PRESS
3
4
6
77.5%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
EGYPTIAN LATERAL RAISE
1
3
8
RPE9
1-2 MIN
2-SECOND ECCENTRIC. LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
CABLE SEATED ROW
1
3
12
RPE7
1-3 MIN
FOCUS ON SCAPULAR RETRACTION, PULL YOUR ELBOWS DOWN AND IN
SEATED HIP ABDUCTION
1
3
20
RPE7
1-2 MIN
FOCUS ON DRIVING YOUR KNEES OUT
INCLINE DUMBBELL
CURL
1
2
10
RPE7
1-2 MIN
BRACE UPPER BACK AGAINST BENCH, 45 DEGREE INCLINE, KEEP SHOULDERS BACK
AS YOU CURL
BICYCLE CRUNCH
1
3
15
RPE7
1-2 MIN
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT ELBOW TO RIGHT
KNEE, RIGHT ELBOW TO LEFT KNEE
STANDING CALF RAISE
1
4
12
RPE7
1-2 MIN
PRESS ONTO YOUR TOES
PUSH UP
0
2
RPE ONLY
RPE7
1-2 MIN
PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE
LSRPE
LSRPE
HIGH FREQUENCY
FULL BODY
PROGRAM
WEEK 4
WEEK 4
WORKOUT
DAY 1
LOWER
FOCUSED
FULL
BODY
WORKOUT
DAY 2
CHEST
FOCUSED
FULL
BODY
WORKOUT
DAY 3
BACK
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
RPE/%
REST
NOTES
BACK SQUAT
3
3
6
80%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DUMBBELL INCLINE
PRESS
2
3
8
RPE9
2-3 MIN
~45 DEGREE INCLINE, MIND MUSCLE CONNECTION WITH UPPER PECS
LYING LEG CURL
1
3
10
RPE8
1-2 MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
PRONATED PULLDOWN
1
3
10
RPE8
2-3 MIN
PULL YOUR ELBOWS DOWN AND IN
SUPINATED EZ BAR CURL
1
3
15/15
RPE10
1-2 MIN
DROPSET. DROP WEIGHT BY ~50% ON SECOND 15 REPS. 30 REPS TOTAL.
HANGING LEG RAISE
1
3
12
RPE8
1-2 MIN
ROLL HIPS "UP" AS YOU SQUEEZE LOWER ABS, AVOID SWINGING
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
BARBELL BENCH PRESS
3
3
5
82.5%
2-4 MIN
SET UP A COMFORTABLE ARCH, 1-2 SECOND PAUSE ON CHEST, EXPLODE OFF CHEST WITH
MAX FORCE
LOW TO HIGH CABLE FLYE
0
3
15
RPE9
1-2 MIN
FLYE UP AND IN. PALMS FACE UP AT THE BOTTOM AND DOWN AT THE TOP
BARBELL HIP THRUST OR
ROMANIAN DEADLIFT
2
3
12
RPE8
2-3 MIN
HIP THRUST IF GLUTES ARE PRIORITY, RDL IF HAMSTRINGS ARE PRIORITY FOR YOU. FOCUS
ON MIND MUSCLE CONNECTION.
CHEST-SUPPORTED
T-BAR ROW
1
3
15
RPE8
1-3 MIN
FULLY PROTRACT AT BOTTOM, RETRACT AT TOP
ARNOLD PRESS
0
3
10
RPE8
1-3 MIN
EXTERNALLY ROTATE WHILE YOU PRESS. PALMS FACE IN AT BOTTOM, OUT AT TOP
TRICEP PRESSDOWN
0
3
15
RPE8
1-2 MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
HEX BAR OR SMITH
MACHINE SHRUG
1
3
12
RPE8
1-2 MIN
SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEIGHTED PULL-UP
2
3
6
RPE9
2-3 MIN
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
HUMBLE ROW
1
3
10
RPE9
2-3 MIN
PIN YOUR LOWER CHEST AGAINST THE TOP OF AN INCLINE BENCH: HTTPS://WWW.
INSTAGRAM.COM/P/B5NI85NBT1M/
LEG PRESS
2
3
15
RPE8
2-3 MIN
LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND
STANDING CALF RAISE
1
4
8
RPE8
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
CABLE ROPE UPRIGHT
ROW
0
3
10
RPE8
1-2 MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
HAMMER CURL
0
3
8
RPE9
1-2 MIN
3-SECOND ECCENTRIC. ARCH THE DUMBBELL "OUT" NOT "UP", FOCUS ON SQUEEZING
YOUR FOREARMS
LSRPE
LSRPE
LSRPE
WEEK 4
WORKOUT
DAY 4
LOWER
FOCUSED
FULL
BODY 2
WORKOUT
DAY 5
DELTOID
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
RPE/%
REST
NOTES
RESET DEADLIFT
3
3
5
82.5%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
DIP
2
3
10
RPE9
2-3 MIN
TUCK YOUR ELBOWS AT 45°, LEAN YOUR TORSO FORWARD 15°, KEEP YOUR SCAPULAE
RETRACTED AND DEPRESSED
GLUTE HAM RAISE
0
3
10
RPE8
1-2 MIN
KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
LEG EXTENSION
1
3
15
RPE8
1-2 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
CABLE PULL-OVER
1
3
15
RPE8
1-3 MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
DUMBBELL LATERAL
RAISE
1
3
20
RPE8
1-2 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
ROPE FACE PULL
1
3
20
RPE8
1-2 MIN
PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
EZ BAR SKULL CRUSHER
1
3
15
RPE8
1-2 MIN
ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
OVERHEAD PRESS
3
4
10
67.5%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
EGYPTIAN LATERAL RAISE
1
3
8
RPE9
1-2 MIN
2-SECOND ECCENTRIC. LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
CABLE SEATED ROW
1
3
12
RPE8
1-3 MIN
FOCUS ON SCAPULAR RETRACTION, PULL YOUR ELBOWS DOWN AND IN
SEATED HIP ABDUCTION
1
3
20
RPE8
1-2 MIN
FOCUS ON DRIVING YOUR KNEES OUT
INCLINE DUMBBELL
CURL
1
2
10
RPE8
1-2 MIN
BRACE UPPER BACK AGAINST BENCH, 45 DEGREE INCLINE, KEEP SHOULDERS BACK
AS YOU CURL
BICYCLE CRUNCH
1
3
15
RPE8
1-2 MIN
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT ELBOW TO RIGHT
KNEE, RIGHT ELBOW TO LEFT KNEE
STANDING CALF RAISE
1
4
12
RPE8
1-2 MIN
PRESS ONTO YOUR TOES
PUSH UP
0
2
RPE ONLY
RPE8
1-2 MIN
PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE
LSRPE
LSRPE
HIGH FREQUENCY
FULL BODY
PROGRAM
WEEK 5
(BLOCK 2)
WEEK 5 (BLOCK 2)
WORKOUT
DAY 1
LOWER
FOCUSED
FULL
BODY
WORKOUT
DAY 2
CHEST
FOCUSED
FULL
BODY
WORKOUT
DAY 3
BACK
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
RPE/%
REST
NOTES
[TOPSET] BACK SQUAT
3
1
3-5
87.5%
2-4 MIN
IF YOU’RE FEELING STRONG AND CONFIDENT, GO FOR 5. IF YOU FEEL LESS STRONG, PLAY
IT SAFE WITH 3-4 REPS.
[BACK OFF] BACK SQUAT
3
2
5
82.5%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
BARBELL OVERHEAD
PRESS
2
4
6
80%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
SWISS BALL LEG CURL
1
3
10
RPE7
1-2 MIN
PREVENT YOUR HIPS FROM TOUCHING THE GROUND. DIG YOUR HEELS INTO THE BALL
CHIN-UP
1
4
8
RPE7
2-3 MIN
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
SUPINATED EZ BAR CURL
1
3
10+2
RPE10
1-2 MIN
10 REPS WITH GOOD CONTROL + 2 REPS WITH MODERATE CHEATING/MOMENTUM
AB WHEEL ROLLOUT
1
3
6
RPE7
1-2 MIN
SQUEEZE YOUR GLUTES, DON'T PULL FROM YOUR ARMS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
BARBELL BENCH PRESS
3
3
3
87.5%
2-4 MIN
ELBOWS AT A 45° ANGLE. KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
LOW INCLINE DUMBBELL
PRESS
0
3
15
PRE8
1-2 MIN
15° BENCH ANGLE. TUCK YOUR ELBOWS
BARBELL HIP THRUST OR
ROMANIAN DEADLIFT
2
4
12
RPE7
2-3 MIN
HIP THRUST IF GLUTES ARE PRIORITY, RDL IF HAMSTRINGS ARE PRIORITY FOR YOU. FOCUS
ON MIND MUSCLE CONNECTION.
DUMBBELL ROW
1
4
12
RPE7
1-3 MIN
PULL THE DUMBBELL TO YOUR HIP
DUMBBELL LATERAL
RAISE
0
4
15
RPE7
1-3 MIN
TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST
OVERHEAD TRICEP
EXTENSION
0
3
15
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
HEX BAR OR SMITH
MACHINE SHRUG
1
3
12
RPE7
1-2 MIN
SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEIGHTED PULL-UP
2
3
6
RPE9
2-3 MIN
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
BANDED CHESTSUPPORTED T-BAR ROW
1
4
10
RPE8
2-3 MIN
BE EXPLOSIVE AT THE BOTTOM, DRIVE ELBOWS BACK HARD!
SINGLE-LEG LEG PRESS
2
4
15
RPE7
2-3 MIN
LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND
ECCENTRICACCENTUATED STANDING
CALF RAISE
1
4
8
RPE7
1-2 MIN
PRESS ONTO YOUR TOES. 4-SECOND ECCENTRIC
CABLE ROPE UPRIGHT
ROW
0
4
10
RPE7
1-2 MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
CABLE SINGLE-ARM
CURL
0
4
8
RPE7
1-2 MIN
KEEP YOUR SHOULDER JOINT HYPEREXTENDED (ELBOW BEHIND TORSO)
LSRPE
LSRPE
LSRPE
WEEK 5 (BLOCK 2)
WORKOUT
DAY 4
LOWER
FOCUSED
FULL
BODY 2
WORKOUT
DAY 5
DELTOID
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
RPE/%
REST
NOTES
[TOPSET] DEADLIFT
3
1
2
90%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
[BACK OFF] RESET
DEADLIFT
0
3
2
80%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
DECLINE BENCH PRESS
2
4
8
RPE7
2-3 MIN
CONSTANT TENSION REPS, TOUCH BAR TO CHEST
GLUTE HAM RAISE
0
4
10
RPE7
1-2 MIN
KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
LEG EXTENSION
1
4
12
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
CABLE PULL-OVER
1
3
15
RPE7
1-3 MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
DUMBBELL LATERAL
RAISE
1
3
20
RPE7
1-2 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
EZ BAR SKULL CRUSHER
1
3
15
RPE7
1-2 MIN
ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
OVERHEAD PRESS
3
3
8
80%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
CABLE LATERAL RAISE
1
3
8
RPE8
1-2 MIN
SWING THE WEIGHT "OUT", NOT "UP"
PENDLAY ROW
1
4
10
RPE7
1-3 MIN
KEEP A FLAT BACK, PULL YOUR ELBOWS BACK AT 45 DEGREE ANGLE
SEATED HIP ABDUCTION
1
4
20
RPE7
1-2 MIN
FOCUS ON DRIVING YOUR KNEES OUT
EZ BAR CURL 21S
1
2
7/7/7
RPE7
1-2 MIN
FIRST 7 REPS BOTTOM HALF OF ROM, NEXT 7 REPS TOP HALF OF ROM, LAST 7 REPS
FULL ROM
CABLE CRUNCH
1
4
15
RPE7
1-2 MIN
FOCUS ON FLEXING YOUR SPINE. AVOID YANKING WITH YOUR ARMS
STANDING CALF RAISE
1
4
12
RPE7
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
PUSH UP
0
2
RPE ONLY
RPE7
1-2 MIN
PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE
LSRPE
LSRPE
HIGH FREQUENCY
FULL BODY
PROGRAM
WEEK 6
(BLOCK 2)
WEEK 6 (BLOCK 2)
WORKOUT
DAY 1
LOWER
FOCUSED
FULL
BODY
WORKOUT
DAY 2
CHEST
FOCUSED
FULL
BODY
WORKOUT
DAY 3
BACK
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
RPE/%
REST
NOTES
[TOPSET] BACK SQUAT
3
1
2
92.5%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
[BACK OFF] BACK SQUAT
3
2
3
85%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
BARBELL OVERHEAD
PRESS
2
4
8
75%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
SWISS BALL LEG CURL
1
3
10
RPE7
1-2 MIN
PREVENT YOUR HIPS FROM TOUCHING THE GROUND. DIG YOUR HEELS INTO THE BALL
CHIN-UP
1
4
8
RPE7
2-3 MIN
SUPINATED (UNDERHAND) SHOULDER WIDTH GRIP, PULL WITH LATS
SUPINATED EZ BAR CURL
1
3
10+2
RPE10
1-2 MIN
10 REPS WITH GOOD CONTROL + 2 REPS WITH MODERATE CHEATING/MOMENTUM
AB WHEEL ROLLOUT
1
3
12
RPE7
1-2 MIN
SQUEEZE YOUR GLUTES, DON'T PULL FROM YOUR ARMS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
BARBELL BENCH PRESS
3
3
5
85%
2-4 MIN
ELBOWS AT A 45° ANGLE. KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
LOW INCLINE DUMBBELL
PRESS
0
3
15
RPE8
1-2 MIN
15° BENCH ANGLE. TUCK YOUR ELBOWS
BARBELL HIP THRUST OR
ROMANIAN DEADLIFT
2
4
12
RPE7
2-3 MIN
HIP THRUST IF GLUTES ARE PRIORITY, RDL IF HAMSTRINGS ARE PRIORITY FOR YOU. FOCUS
ON MIND MUSCLE CONNECTION.
DUMBBELL ROW
1
4
12
RPE7
1-3 MIN
PULL THE DUMBBELL TO YOUR HIP
DUMBBELL LATERAL
RAISE
0
4
15
RPE7
1-3 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
OVERHEAD TRICEP
EXTENSION
0
3
15
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
HEX BAR OR SMITH
MACHINE SHRUG
1
3
12
RPE7
1-2 MIN
SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEIGHTED PULL-UP
2
4
3
RPE9
2-3 MIN
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
BANDED CHESTSUPPORTED T-BAR ROW
1
4
10
RPE8
2-3 MIN
BE EXPLOSIVE AT THE BOTTOM, DRIVE ELBOWS BACK HARD!
SINGLE-LEG LEG PRESS
2
4
15
RPE7
2-3 MIN
LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND
ECCENTRICACCENTUATED STANDING
CALF RAISE
1
4
8
RPE7
1-2 MIN
PRESS ONTO YOUR TOES. 4-SECOND ECCENTRIC
CABLE ROPE UPRIGHT
ROW
0
4
10
RPE7
1-2 MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
CABLE SINGLE-ARM
CURL
0
4
8
RPE7
1-2 MIN
KEEP YOUR SHOULDER JOINT HYPEREXTENDED (ELBOW BEHIND TORSO)
LSRPE
LSRPE
LSRPE
WEEK 6 (BLOCK 2)
WORKOUT
DAY 4
LOWER
FOCUSED
FULL
BODY 2
WORKOUT
DAY 5
DELTOID
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
RPE/%
REST
NOTES
[TOPSET] DEADLIFT
3
1
4
85%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
[BACK OFF] RESET
DEADLIFT
0
3
4
75%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
DECLINE BENCH PRESS
2
4
8
RPE7
2-3 MIN
CONSTANT TENSION REPS, TOUCH BAR TO CHEST
GLUTE HAM RAISE
0
4
10
RPE7
1-2 MIN
KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
LEG EXTENSION
1
4
12
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
CABLE PULL-OVER
1
3
15
RPE7
1-3 MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
DUMBBELL LATERAL
RAISE
1
3
20
RPE7
1-2 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
REVERSE PEC DECK
1
3
20
RPE7
1-2 MIN
SWING THE WEIGHT "OUT", NOT "BACK"
EZ BAR SKULL CRUSHER
1
3
15
RPE7
1-2 MIN
ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
OVERHEAD PRESS
3
4
4
82.5%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
CABLE LATERAL RAISE
1
3
8
RPE8
1-2 MIN
SWING THE WEIGHT "OUT", NOT "UP"
PENDLAY ROW
1
4
12
RPE7
1-3 MIN
KEEP A FLAT BACK, PULL YOUR ELBOWS BACK AT 45 DEGREE ANGLE
SEATED HIP ABDUCTION
1
4
20
RPE7
1-2 MIN
FOCUS ON DRIVING YOUR KNEES OUT
EZ BAR CURL 21S
1
2
10
RPE7
1-2 MIN
FIRST 7 REPS BOTTOM HALF OF ROM, NEXT 7 REPS TOP HALF OF ROM, LAST 7 REPS
FULL ROM
CABLE CRUNCH
1
4
15
RPE7
1-2 MIN
FOCUS ON FLEXING YOUR SPINE. AVOID YANKING WITH YOUR ARMS
STANDING CALF RAISE
1
4
12
RPE7
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
PUSH UP
0
2
RPE ONLY
RPE7
1-2 MIN
PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE
LSRPE
LSRPE
HIGH FREQUENCY
FULL BODY
PROGRAM
WEEK 7
(BLOCK 2)
WEEK 7 (BLOCK 2)
WORKOUT
DAY 1
LOWER
FOCUSED
FULL
BODY
WORKOUT
DAY 2
CHEST
FOCUSED
FULL
BODY
WORKOUT
DAY 3
BACK
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
RPE/%
REST
NOTES
[TOPSET] BACK SQUAT
3
1
8
82.5%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
[BACK OFF] BACK SQUAT
3
2
8
70%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
BARBELL OVERHEAD
PRESS
2
4
10
65%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
SWISS BALL LEG CURL
1
3
10
RPE8
1-2 MIN
PREVENT YOUR HIPS FROM TOUCHING THE GROUND. DIG YOUR HEELS INTO THE BALL
CHIN-UP
1
4
8
RPE8
2-3 MIN
SUPINATED (UNDERHAND) SHOULDER WIDTH GRIP, PULL WITH LATS
SUPINATED EZ BAR CURL
1
3
10+2
RPE10
1-2 MIN
10 REPS WITH GOOD CONTROL + 2 REPS WITH MODERATE CHEATING/MOMENTUM
AB WHEEL ROLLOUT
1
3
12
RPE8
1-2 MIN
SQUEEZE YOUR GLUTES, DON'T PULL FROM YOUR ARMS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
BARBELL BENCH PRESS
3
3
10
77.5%
2-4 MIN
ELBOWS AT A 45° ANGLE. KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
LOW INCLINE DUMBBELL
PRESS
0
3
15
RPE8
1-2 MIN
15° BENCH ANGLE. TUCK YOUR ELBOWS
BARBELL HIP THRUST OR
ROMANIAN DEADLIFT
2
4
12
RPE8
2-3 MIN
HIP THRUST IF GLUTES ARE PRIORITY, RDL IF HAMSTRINGS ARE PRIORITY FOR YOU. FOCUS
ON MIND MUSCLE CONNECTION.
DUMBBELL ROW
1
4
12
RPE8
1-3 MIN
PULL THE DUMBBELL TO YOUR HIP
DUMBBELL LATERAL
RAISE
0
4
15
RPE8
1-3 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
OVERHEAD TRICEP
EXTENSION
0
3
15
RPE8
1-2 MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
HEX BAR OR SMITH
MACHINE SHRUG
1
3
12
RPE8
1-2 MIN
SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEIGHTED PULL-UP
2
3
10
RPE9
2-3 MIN
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
BANDED CHESTSUPPORTED T-BAR ROW
1
4
10
RPE8
2-3 MIN
BE EXPLOSIVE AT THE BOTTOM, DRIVE ELBOWS BACK HARD!
SINGLE-LEG LEG PRESS
2
4
15
RPE8
2-3 MIN
LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND
ECCENTRICACCENTUATED STANDING
CALF RAISE
1
4
8
RPE8
1-2 MIN
PRESS ONTO YOUR TOES. 4-SECOND ECCENTRIC
CABLE ROPE UPRIGHT
ROW
0
4
10
RPE8
1-2 MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
CABLE SINGLE-ARM
CURL
0
4
8
RPE8
1-2 MIN
KEEP YOUR SHOULDER JOINT HYPEREXTENDED (ELBOW BEHIND TORSO)
LSRPE
LSRPE
LSRPE
WEEK 7 (BLOCK 2)
WORKOUT
DAY 4
LOWER
FOCUSED
FULL
BODY 2
WORKOUT
DAY 5
DELTOID
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
RPE/%
REST
NOTES
[TOPSET] DEADLIFT
3
1
6
82.5%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
[BACK OFF] RESET
DEADLIFT
0
3
6
70%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
DECLINE BENCH PRESS
2
4
8
RPE 7
2-3 MIN
CONSTANT TENSION REPS, TOUCH BAR TO CHEST
GLUTE HAM RAISE
0
4
10
RPE8
1-2 MIN
KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
LEG EXTENSION
1
4
12
RPE8
1-2 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
CABLE PULL-OVER
1
3
15
RPE8
1-3 MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
DUMBBELL LATERAL
RAISE
1
3
20
RPE8
1-2 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
REVERSE PEC DECK
1
3
20
RPE8
1-2 MIN
SWING THE WEIGHT "OUT", NOT "BACK"
EZ BAR SKULL CRUSHER
1
3
15
RPE8
1-2 MIN
ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
OVERHEAD PRESS
3
4
6
80%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
CABLE LATERAL RAISE
1
3
8
RPE8
1-2 MIN
SWING THE WEIGHT "OUT", NOT "UP"
PENDLAY ROW
1
4
12
RPE8
1-3 MIN
KEEP A FLAT BACK, PULL YOUR ELBOWS BACK AT 45 DEGREE ANGLE
SEATED HIP ABDUCTION
1
4
20
RPE8
1-2 MIN
FOCUS ON DRIVING YOUR KNEES OUT
EZ BAR CURL 21S
1
2
10
RPE8
1-2 MIN
FIRST 7 REPS BOTTOM HALF OF ROM, NEXT 7 REPS TOP HALF OF ROM, LAST 7 REPS
FULL ROM
CABLE CRUNCH
1
4
15
RPE8
1-2 MIN
FOCUS ON FLEXING YOUR SPINE. AVOID YANKING WITH YOUR ARMS
STANDING CALF RAISE
1
4
12
RPE8
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
PUSH UP
0
2
RPE ONLY
RPE7
1-2 MIN
PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE
LSRPE
LSRPE
HIGH FREQUENCY
FULL BODY
PROGRAM
WEEK 8
(BLOCK 2)
WEEK 8 (BLOCK 2)
WORKOUT
DAY 1
LOWER
FOCUSED
FULL
BODY
WORKOUT
DAY 2
CHEST
FOCUSED
FULL
BODY
WORKOUT
DAY 3
BACK
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
RPE/%
REST
NOTES
[TOPSET] BACK SQUAT
3
1
2
92.5%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
[BACK OFF] BACK SQUAT
3
2
2
85%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
BARBELL OVERHEAD
PRESS
2
4
5
80%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
SWISS BALL LEG CURL
1
3
10
RPE8
1-2 MIN
PREVENT YOUR HIPS FROM TOUCHING THE GROUND. DIG YOUR HEELS INTO THE BALL
CHIN-UP
1
4
8
RPE8
2-3 MIN
SUPINATED (UNDERHAND) SHOULDER WIDTH GRIP, PULL WITH LATS
SUPINATED EZ BAR CURL
1
3
10+2
RPE10
1-2 MIN
10 REPS WITH GOOD CONTROL + 2 REPS WITH MODERATE CHEATING/MOMENTUM
AB WHEEL ROLLOUT
1
3
12
RPE8
1-2 MIN
SQUEEZE YOUR GLUTES, DON'T PULL FROM YOUR ARMS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
BARBELL BENCH PRESS
3
4
2
90%
2-4 MIN
ELBOWS AT A 45° ANGLE. KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
LOW INCLINE DUMBBELL
PRESS
0
3
15
RPE8
1-2 MIN
15° BENCH ANGLE. TUCK YOUR ELBOWS
BARBELL HIP THRUST OR
ROMANIAN DEADLIFT
2
4
12
RPE8
2-3 MIN
HIP THRUST IF GLUTES ARE PRIORITY, RDL IF HAMSTRINGS ARE PRIORITY FOR YOU. FOCUS
ON MIND MUSCLE CONNECTION.
DUMBBELL ROW
1
4
12
RPE8
1-3 MIN
PULL THE DUMBBELL TO YOUR HIP
DUMBBELL LATERAL
RAISE
0
4
15
RPE8
1-3 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
OVERHEAD TRICEP
EXTENSION
0
3
15
RPE8
1-2 MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
HEX BAR OR SMITH
MACHINE SHRUG
1
3
12
RPE8
1-2 MIN
SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEIGHTED PULL-UP
2
4
6
RPE9
2-3 MIN
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
BANDED CHESTSUPPORTED T-BAR ROW
1
4
10
RPE8
2-3 MIN
BE EXPLOSIVE AT THE BOTTOM, DRIVE ELBOWS BACK HARD!
SINGLE-LEG LEG PRESS
2
4
15
RPE8
2-3 MIN
LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND
ECCENTRICACCENTUATED STANDING
CALF RAISE
1
4
8
RPE8
1-2 MIN
PRESS ONTO YOUR TOES. 4-SECOND ECCENTRIC
CABLE ROPE UPRIGHT
ROW
0
4
10
RPE8
1-2 MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
CABLE SINGLE-ARM
CURL
0
4
8
RPE8
1-2 MIN
KEEP YOUR SHOULDER JOINT HYPEREXTENDED (ELBOW BEHIND TORSO)
LSRPE
LSRPE
LSRPE
WEEK 8 (BLOCK 2)
WORKOUT
DAY 4
LOWER
FOCUSED
FULL
BODY 2
WORKOUT
DAY 5
DELTOID
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
RPE/%
REST
NOTES
[TOPSET] DEADLIFT
3
1
2
95%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
[BACK OFF] RESET
DEADLIFT
0
1
3
85%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
DECLINE BENCH PRESS
2
4
8
RPE 8
2-3 MIN
CONSTANT TENSION REPS, TOUCH BAR TO CHEST
GLUTE HAM RAISE
0
4
10
RPE8
1-2 MIN
KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
LEG EXTENSION
1
4
12
RPE8
1-2 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
CABLE PULL-OVER
1
3
15
RPE8
1-3 MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
DUMBBELL LATERAL
RAISE
1
3
20
RPE8
1-2 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
REVERSE PEC DECK
1
3
20
RPE8
1-2 MIN
SWING THE WEIGHT "OUT", NOT "BACK"
EZ BAR SKULL CRUSHER
1
3
15
RPE8
1-2 MIN
ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
OVERHEAD PRESS
3
5
3
87.5%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
CABLE LATERAL RAISE
1
3
8
RPE8
1-2 MIN
SWING THE WEIGHT "OUT", NOT "UP"
PENDLAY ROW
1
4
12
RPE8
1-3 MIN
KEEP A FLAT BACK, PULL YOUR ELBOWS BACK AT 45 DEGREE ANGLE
SEATED HIP ABDUCTION
1
4
20
RPE8
1-2 MIN
FOCUS ON DRIVING YOUR KNEES OUT
EZ BAR CURL 21S
1
2
10
RPE8
1-2 MIN
FIRST 7 REPS BOTTOM HALF OF ROM, NEXT 7 REPS TOP HALF OF ROM, LAST 7 REPS
FULL ROM
CABLE CRUNCH
1
4
15
RPE8
1-2 MIN
FOCUS ON FLEXING YOUR SPINE. AVOID YANKING WITH YOUR ARMS
STANDING CALF RAISE
1
4
12
RPE8
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
PUSH UP
0
2
RPE ONLY
RPE7
1-2 MIN
PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE
LSRPE
LSRPE
HIGH FREQUENCY
FULL BODY
PROGRAM
WEEK 9
(DELOAD)
WEEK 9 (DELOAD)
WORKOUT
DAY 1
LOWER
FOCUSED
FULL
BODY
WORKOUT
DAY 2
CHEST
FOCUSED
FULL
BODY
WORKOUT
DAY 3
BACK
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
RPE/%
REST
NOTES
BACK SQUAT
3
4
4
75%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
BARBELL BENCH PRESS
2
3
4
70%
2-3 MIN
SPEED REPS - PRESS BAR EXPLOSIVELY OFF CHEST
LYING LEG CURL
1
3
10
RPE6
1-2 MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
PRONATED PULLDOWN
1
3
10
RPE6
2-3 MIN
PULL YOUR ELBOWS DOWN AND IN
SUPINATED EZ BAR CURL
1
3
10
RPE6
1-2 MIN
DROPSET. PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER FINGER
CABLE CRUNCH
1
3
12
RPE6
1-2 MIN
FOCUS ON FLEXING YOUR LOWER BACK
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
BARBELL BENCH PRESS
3
3
3
80%
2-4 MIN
ELBOWS AT A 45° ANGLE. KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
LOW TO HIGH CABLE FLYE
0
3
15
RPE6
1-2 MIN
FLYE UP AND IN. PALMS FACE UP AT THE BOTTOM AND DOWN AT THE TOP
DEADLIFT
2
3
3
75%
2-3 MIN
EXPLOSIVE REPS OFF THE FLOOR - SHOULD FEEL LIGHT AND FAST
CHEST-SUPPORTED
T-BAR ROW
1
3
15
RPE6
1-3 MIN
FULLY PROTRACT AT BOTTOM, RETRACT AT TOP
DUMBBELL LATERAL
RAISE
0
3
10
RPE6
1-3 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
TRICEP PRESSDOWN
0
3
15
RPE6
1-2 MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
HEX BAR OR SMITH
MACHINE SHRUG
1
3
12
RPE6
1-2 MIN
SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WIIDE GRIP LAT
PULLDOWN
2
3
6
RPE6
2-3 MIN
PULL WITH YOUR CHEST TO THE BAR
CHEST SUPPORTED T
BAR ROW
1
3
10
RPE6
2-3 MIN
FOCUS ON RETRACTION, TRANSVERSE ABDUCTION
LEG PRESS
2
3
12
RPE6
2-3 MIN
LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND
STANDING CALF RAISE
1
4
8
RPE6
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
CABLE ROPE UPRIGHT
ROW
0
3
10
RPE6
1-2 MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
HAMMER CURL
0
3
8
RPE6
1-2 MIN
3-SECOND ECCENTRIC. ARCH THE DUMBBELL "OUT" NOT "UP", FOCUS ON SQUEEZING
YOUR FOREARMS
LSRPE
LSRPE
LSRPE
WEEK 9 (DELOAD)
WORKOUT
DAY 4
LOWER
FOCUSED
FULL
BODY 2
WORKOUT
DAY 5
DELTOID
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
RPE/%
REST
NOTES
DEADLIFT
3
3
2
80%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
DECLINE BENCH PRESS
2
3
8
RPE 7
2-3 MIN
CONSTANT TENSION REPS, TOUCH BAR TO CHEST
GLUTE HAM RAISE
0
3
10
RPE6
1-2 MIN
KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
LEG EXTENSION
1
3
15
RPE6
1-2 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
CABLE PULL-OVER
1
3
15
RPE6
1-3 MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
DUMBBELL LATERAL
RAISE
1
3
20
RPE6
1-2 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
ROPE FACE PULL
1
3
20
RPE6
1-2 MIN
PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
EZ BAR SKULL CRUSHER
1
3
15
RPE6
1-2 MIN
ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
OVERHEAD PRESS
3
4
6
75%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
BARBELL BENCH PRESS
1
3
2
85%
1-2 MIN
PRACTICE SET UP AND EXPLOSIVE TECHNIQUE FOR AMRAPS NEXT WEEK
CABLE SEATED ROW
1
3
12
RPE6
1-3 MIN
FOCUS ON SCAPULAR RETRACTION, PULL YOUR ELBOWS DOWN AND IN
SEATED HIP ABDUCTION
1
3
20
RPE6
1-2 MIN
FOCUS ON DRIVING YOUR KNEES OUT
INCLINE DUMBBELL
CURL
1
2
10
RPE6
1-2 MIN
BRACE UPPER BACK AGAINST BENCH, 45 DEGREE INCLINE, KEEP SHOULDERS BACK
AS YOU CURL
BICYCLE CRUNCH
1
3
15
RPE6
1-2 MIN
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT ELBOW TO RIGHT
KNEE, RIGHT ELBOW TO LEFT KNEE
STANDING CALF RAISE
1
4
12
RPE6
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
PUSH UP
0
2
RPE ONLY
RPE7
1-2 MIN
PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE
LSRPE
LSRPE
HIGH FREQUENCY
FULL BODY
PROGRAM
WEEK 10
(AMRAPS)
WEEK 10 (AMRAPS)
WORKOUT
DAY 1
LOWER
FOCUSED
FULL
BODY
WORKOUT
DAY 2
CHEST
FOCUSED
FULL
BODY
WORKOUT
DAY 3
BACK
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
RPE/%
REST
NOTES
TOPSET: BACK SQUAT
3
1
AMRAP
90%
2-4 MIN
AS MANY REPS AS POSSIBLE (AMRAP) – ALWAYS USE A SPOTTER AND GOOD TECHNIQUE
BACK SQUAT
0
2
6
80%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DUMBBELL INCLINE
PRESS
2
3
8
RPE5
2-3 MIN
VERY LIGHT WEIGHT - AVOID INTERFERENCE WITH BENCH AMRAP TOMORROW
LYING LEG CURL
1
3
10
RPE8
1-2 MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
PRONATED PULLDOWN
1
3
10
RPE8
2-3 MIN
PULL YOUR ELBOWS DOWN AND IN
SUPINATED EZ BAR CURL
1
3
10
RPE9
1-2 MIN
DROPSET. PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER FINGER
CABLE CRUNCH
1
3
12
RPE6
1-2 MIN
FOCUS ON FLEXING YOUR LOWER BACK
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
BARBELL BENCH PRESS
3
1
AMRAP
92.5%
2-4 MIN
AS MANY REPS AS POSSIBLE (AMRAP) – ALWAYS USE A SPOTTER AND GOOD TECHNIQUE
BARBELL BENCH PRESS
0
2
5
85%
2-4 MIN
ELBOWS AT A 45° ANGLE. KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
LOW TO HIGH CABLE FLYE
0
3
15
RPE 9
1-2 MIN
FLYE UP AND IN. PALMS FACE UP AT THE BOTTOM AND DOWN AT THE TOP
BARBELL HIP THRUST OR
ROMANIAN DEADLIFT
2
3
12
RPE5
2-3 MIN
VERY LIGHT WEIGHT TO AVOID INTERFERENCE WITH DEADLIFT AMRAPS ON DAY 4
CHEST-SUPPORTED
T-BAR ROW
1
3
15
RPE8
1-3 MIN
FULLY PROTRACT AT BOTTOM, RETRACT AT TOP
ARNOLD PRESS
0
3
10
RPE8
1-3 MIN
EXTERNALLY ROTATE WHILE YOU PRESS. PALMS FACE IN AT BOTTOM, OUT AT TOP
TRICEP PRESSDOWN
0
3
15
RPE9
1-2 MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
HEX BAR OR SMITH
MACHINE SHRUG
1
3
12
RPE10
1-2 MIN
SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEIGHTED PULL-UP
2
3
6
RPE9
2-3 MIN
PULL WITH YOUR CHEST TO THE BAR
HUMBLE ROW
1
3
10
RPE 8
2-3 MIN
PIN YOUR LOWER CHEST AGAINST THE TOP OF AN INCLINE BENCH: HTTPS://WWW.
INSTAGRAM.COM/P/B5NI85NBT1M/
LEG PRESS
2
3
15
RPE8
2-3 MIN
LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND
STANDING CALF RAISE
1
4
8
RPE8
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
CABLE ROPE UPRIGHT
ROW
0
3
10
RPE8
1-2 MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
HAMMER CURL
0
3
8
RPE10
1-2 MIN
3-SECOND ECCENTRIC. ARCH THE DUMBBELL "OUT" NOT "UP", FOCUS ON SQUEEZING
YOUR FOREARMS
LSRPE
LSRPE
LSRPE
WEEK 10 (AMRAPS)
WORKOUT
DAY 4
LOWER
FOCUSED
FULL
BODY 2
WORKOUT
DAY 5
DELTOID
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
RPE/%
REST
NOTES
DEADLIFT
3
1
AMRAP
90%
3-5 MIN
AS MANY REPS AS POSSIBLE (AMRAP) – ALWAYS USE GOOD TECHNIQUE
DEADLIFT
3
2
5
85%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
DECLINE BENCH PRESS
2
3
8
RPE 7
2-3 MIN
CONSTANT TENSION REPS, TOUCH BAR TO CHEST
GLUTE HAM RAISE
0
3
10
RPE 8
1-2 MIN
KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
LEG EXTENSION
1
3
15
RPE8
1-2 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
CABLE PULL-OVER
1
3
15
RPE8
1-3 MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
DUMBBELL LATERAL
RAISE
1
3
20
RPE8
1-2 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
ROPE FACE PULL
1
3
20
RPE8
1-2 MIN
PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
EZ BAR SKULL CRUSHER
1
3
15
RP8
1-2 MIN
ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
OVERHEAD PRESS
3
4
10
80%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
EGYPTIAN LATERAL RAISE
1
3
8
RPE9
1-2 MIN
2-SECOND ECCENTRIC. LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
CABLE SEATED ROW
1
3
12
RPE8
1-3 MIN
FOCUS ON SCAPULAR RETRACTION, PULL YOUR ELBOWS DOWN AND IN
SEATED HIP ABDUCTION
1
3
20
RPE8
1-2 MIN
FOCUS ON DRIVING YOUR KNEES OUT
INCLINE DUMBBELL
CURL
1
2
10
RPE10
1-2 MIN
BRACE UPPER BACK AGAINST BENCH, 45 DEGREE INCLINE, KEEP SHOULDERS BACK
AS YOU CURL
BICYCLE CRUNCH
1
3
15
RPE8
1-2 MIN
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT ELBOW TO RIGHT
KNEE, RIGHT ELBOW TO LEFT KNEE
STANDING CALF RAISE
1
4
12
RPE8
1-2 MIN
PRESS ONTO YOUR TOES
PUSH UP
0
2
RPE ONLY
RPE7
1-2 MIN
PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE
LSRPE
LSRPE
EXERCISE VIDEO
DEMONSTRATIONS
NOTE: ALL EXERCISES ARE ORGANIZED IN
ALPHABETICAL ORDER.
AB WHEEL ROLLOUT: https://www.youtube.com/watch?v=1G0y8D5rFDc
ARNOLD PRESS: https://www.youtube.com/watch?v=6Z15_WdXmVw
BACK SQUAT: https://www.youtube.com/watch?v=bEv6CCg2BC8&t
BANDED CHEST-SUPPORTED T-BAR ROW: https://www.youtube.com/
watch?v=WJIt0SQekVU
BARBELL BENCH PRESS: https://www.youtube.com/watch?v=vcBig73ojpE
BARBELL HIP THRUST: https://www.youtube.com/watch?v=xDmFkJxPzeM
93
BICYCLE CRUNCH: https://youtu.be/2RrGnjxSsiA?t=369
CABLE CRUNCH: https://www.youtube.com/watch?v=ToJeyhydUxU
CABLE PULL-OVER: https://youtu.be/9B-5irFdB3c?t=320
CABLE ROPE UPRIGHT ROW: https://www.youtube.com/
watch?v=nwkLwMRHMQo&t
CABLE SEATED ROW: https://www.youtube.com/watch?v=GZbfZ033f74
CHEST-SUPPORTED T-BAR ROW: https://www.youtube.com/watch?v=sw1LwNZ3F_w
DEADLIFT: https://www.youtube.com/watch?v=VL5Ab0T07e4&
DECLINE BENCH PRESS: https://www.youtube.com/watch?v=LfyQBUKR8SE (except
press up and back slightly more)
DIP: https://www.youtube.com/watch?v=yN6Q1UI_xkE&
DUMBBELL INCLINE PRESS: https://www.youtube.com/watch?v=0G2_XV7slIg
DUMBBELL LATERAL RAISE: https://www.youtube.com/watch?v=v_ZkxWzYnMc
DUMBBELL ROW: https://www.youtube.com/watch?v=J15nYGtf-TA
ECCENTRIC-ACCENTUATED STANDING CALF RAISE: https://www.youtube.com/
watch?v=-qsRtp_PbVM (except slow the negative more)
EGYPTIAN LATERAL RAISE: https://youtu.be/SJqInYJcg5k?t=653
EZ BAR CURL 21S: https://www.youtube.com/watch?v=i1YgFZB6alI&t
EZ BAR SKULL CRUSHER: https://www.youtube.com/watch?v=popGXI-qs98
GLUTE HAM RAISE: https://www.youtube.com/watch?v=w0X0Vw6Vu1Y
94
HAMMER CURL: https://www.youtube.com/watch?v=zC3nLlEvin4&t=15s
HANGING LEG RAISE: https://www.youtube.com/watch?v=hdng3Nm1x_E
HUMBLE ROW: https://www.instagram.com/p/B5ni85NBT1M/
INCLINE DUMBBELL CURL: https://www.youtube.com/watch?v=soxrZlIl35U
LEG EXTENSION: https://www.youtube.com/watch?v=ljO4jkwv8wQ
LEG PRESS: https://www.youtube.com/watch?v=7H-KpNTYw_k
LOW INCLINE DUMBBELL PRESS: https://www.youtube.com/watch?v=8iPEnn-ltC8
LOW TO HIGH CABLE FLYE: https://www.youtube.com/watch?v=-EIhKMDSjBY
LYING LEG CURL: https://www.youtube.com/watch?v=1Tq3QdYUuHs&t=2s
OVERHEAD PRESS: https://www.youtube.com/watch?v=_RlRDWO2jfg
OVERHEAD TRICEP PRESSDOWN: https://www.youtube.com/
watch?v=38QQai2Ag9Y
PRONATED PULLDOWN: https://www.youtube.com/watch?v=O94yEoGXtBY
PUSH UP: https://www.youtube.com/watch?v=IODxDxX7oi4
RDL: https://www.youtube.com/watch?v=_oyxCn2iSjU
REVERSE PEC DECK: https://www.youtube.com/watch?v=qfc70k40318
ROPE FACE PULL: https://www.youtube.com/watch?v=qfc70k40318
SEATED HIP ABDUCTION: https://www.youtube.com/watch?v=GmRSV_n2E_0
SINGLE-LEG LEG PRESS: https://www.youtube.com/watch?v=ZYDTJaAM-gE
STANDING CALF RAISE: https://www.youtube.com/watch?v=-qsRtp_PbVM
95
SUPINATED EZ BAR CURL: https://www.youtube.com/watch?v=i1YgFZB6alI&t=
SWISS BALL LEG CURL: https://youtu.be/WNB90xXLEOg?t=62
T BAR OR SMITH MACHINE SHRUG: https://www.youtube.com/
watch?v=C6sYjDFuq9I
TRICEP PRESSDOWN: https://www.youtube.com/watch?v=94DXwlcX8Po
WEIGHTED PULLUP: https://www.youtube.com/watch?v=Hdc7Mw6BIEE&
96
EXERCISE
SUBSTITUTIONS
If there are any exercises in the program that you cannot perform due to
injury, pain or lack of equipment, below are some suggested alternatives
that you can substitute.
NOTE: ALL EXERCISES ARE ORGANIZED IN ALPHABETICAL ORDER.
AB WHEEL ROLLOUT: Long-lever plank, plank, hollow body hold
ARNOLD PRESS: Dumbbell seated shoulder press, machine shoulder press
BACK SQUAT: Hack squat, smith machine squat, (leg press + 15 reps of back extensions)
BANDED CHEST-SUPPORTED T-BAR ROW: Cable seated row w/ band, eccentricaccentuated chest-supported T-bar row
BARBELL BENCH PRESS: Dumbbell press, machine chest press, smith machine bench
97
press
BARBELL HIP THRUST: Glute bridge, dumbbell 45° hyperextension
BICYCLE CRUNCH: Cable crunch, bodyweight crunch, V sit-up
CABLE CRUNCH: Bodyweight crunch, V sit-up, bicycle crunch
CABLE PULL-OVER: Lying dumbbell pullover
CABLE ROPE UPRIGHT ROW: Machine lateral raise, face pull
CABLE SEATED ROW: Dumbbell row
CABLE SINGLE-ARM CURL: Single arm dumbbell curl
CHEST-SUPPORTED T-BAR ROW: chest-supported row, cable single-arm row
DEADLIFT: Sumo deadlift
DECLINE BENCH PRESS: Weighted Dip
DIP: Assisted dip, machine dip, close-grip bench press
DUMBBELL INCLINE PRESS: Barbell incline press, deficit push-up
DUMBBELL LATERAL RAISE: Machine lateral raise, Egyptian lateral raise
DUMBBELL ROW: Cable single-arm row, dumbbell chest-supported row
ECCENTRIC-ACCENTUATED STANDING CALF RAISE: Slow-Eccentric Leg Press Toe
Press
EGYPTIAN LATERAL RAISE: Dumbbell lateral raise, machine lateral raise
EZ BAR CURL 21S: EZ bar curl, dumbbell curl 21s, cable curl 21s
EZ BAR SKULL CRUSHER: Floor press, pin press, JM press
GLUTE HAM RAISE: Glute bridge, reverse hyper, cable pull-through
HAMMER CURL: EZ bar pronated curl, rope hammer curl
HANGING LEG RAISE: Captain’s chair crunch, reverse crunch
HUMBLE ROW: Chest supported T Bar Row (pronated grip) or Seal Row/Helms Row
98
INCLINE DUMBBELL CURL: Behind the back cable curl
LEG EXTENSION: Sissy squat, goblet squat
LEG PRESS: Goblet squat, walking lunge
LOW INCLINE DUMBBELL PRESS: Low Incline Machine Press, low incline barbell press
LOW TO HIGH CABLE FLYE: Pec deck, dumbbell flye
LYING LEG CURL: Seated leg curl, sliding leg curl
OVERHEAD PRESS: Seated barbell overhead press
OVERHEAD TRICEP PRESSDOWN: Dumbbell overhead triceps extension
PRONATED PULLDOWN: Pull-up, supinated pulldown
PUSH UP: Dumbbell floor press, machine chest press
RDL: Stiff leg deadlift, block pull (4”)
REVERSE PEC DECK: Reverse cable flye
ROPE FACE PULL: Reverse dumbbell flye, reverse cable crossover
SEATED HIP ABDUCTION: Lateral band walk
SINGLE-LEG LEG PRESS: Assisted pistol squat, dumbbell step-up
STANDING CALF RAISE: Seated calf raise, leg press calf press
SUPINATED EZ BAR CURL: Dumbbell curl, cable curl
SWISS BALL LEG CURL: Sliding leg curl, seated leg curl, lying leg curl
T BAR OR SMITH MACHINE SHRUG: Dumbbell shrug
TRICEP PRESSDOWN: Rope overhead triceps extension, dumbbell kickback
WEIGHTED PULLUP: Lat pulldown, neutral-grip pull-up
99