STUD MUFFINS
x
1
STUD MUFFINS
x
2
x
CONTENTS
1
3
5
WHO IS
THIS FOR?
NUTRITION
ALTERNATIVE
EXERCISES
2
4
6
PROGRAM
BREAKDOWN
PROGRAMMING
DISCLAIMER
WHO IS
THIS FOR?
1
STUD MUFFINS
x
We created the Stud Muffins
program so that lifters of any
experience can use it to build
some serious strength and
muscle. With Barbell Brigade’s
powerlifting expertise and
JPGCoaching’s specialty in
hypertrophy mixed into one
program, you get the best of
both worlds.
You’ll be training using Bart and
JPs favorite exercises to get
yoked, so you too, can be a Stud
Muffin.
PROGRAM
BREAKDOWN
2
STUD MUFFINS
x
This is a 12-week program
broken down in 3 Phases:
1
ACCLIMATION
PHASE
2
STRENGTH
AKA NEURAL
PHASE
3
HYPERTOPHY
PHASE
3
STUD MUFFINS
x
ACCLIMATION
PHASE
STRENGTH
AKA NEURAL PHASE
The first week of this program
will serve as an Acclimation/
Deload Phase. This will allow you
to get used to the program and
reduce any accrued fatigue from
your previous programming.
Now that we’ve finished the
Acclimation/Deload Phase it’s
on to the Neural Phase. In this
phase we’ll be training in lower
rep ranges to help build up some
strength.
Once you’re able to increase to
max reps for that week, then add
3-5% to the load and repeat. The
load should only increase if you
were able to maintain technique
throughout the set.
We want you well rested and
at the top of your game for the
following phases, so we won’t
be training to failure this phase.
Your goal is to get a feel for the
movements, program layout,
tempo, etc.
For the Big 3 compound
movements and their
alternatives, we are working
up from triples to sets of five
over the course of this 4-week
phase. Stay around RPE 7-8
for these movements or until
you see a significant slowing of
the rep speed despite pushing
maximally.
All other movements can be
performed at RPE 8-9, getting
as close to failure as you can
without actually failing. You
should also find your closeto-max weight for the low
end of the rep range for these
movements in the first week of
this phase as well. Then from
there do the same, try to add
reps each week then load (3-5%)
once you’re able to max the rep
range.
For those familiar with RPE, you
can train around RPE 6-7 and if
you’re not familiar with RPE, just
don’t go to failure. Push till you
see your rep speed start to slow
down despite pushing as hard as
you can then stop.
On the first week of this phase,
find your near max weight for 3
reps working up to that weight
over each set. For the following
weeks, use that max weight you
found as a baseline and focus on
adding reps or load each week.
4
STUD MUFFINS
x
HYPERTROPHY
PHASE
In the Hypertrophy Phase of
the program, we will be utilizing
Top Sets and Back Off Sets. In a
two-set scenario, I want you to
start with your heaviest working
weight on your first set pushing
close to failure (RPE 8-9) then
drop the weight next set and
push to failure without form
regression. You should be able
to use the working weights from
the strength phase to get a good
ideal of loading for this phase.
If there are three sets, then the
first set should be taken close
to failure (RPE 7-8) but not
reaching failure. Use it as a rampup set leading up to your Top
Set. You’ll know you’re getting
close as your rep speed starts
to slow significantly despite
pushing as hard as you can.
If you were able to hit the top of
the rep range or even more reps
on your Top Set, keep the weight
the same and see if you are able
to fail within the rep range. Use
your best judgement, of course.
If you can do WAY more reps
than the top of the rep range,
you may even want to increase
your weight leading into the
next set as the previous set was
obviously too light.
The goal should be to still
fail within the rep range the
following set. For example, if you
go too heavy and accidentally
hit failure in the mid-low end
of the rep range then decrease
the weight 10-20% the following
back off sets and go to failure
again.
To allow fatigue from previous
sets to subside, I would suggest
resting a minimum of 2-3
minutes between sets. However,
rest times of up to 3-5+ minutes
can allow for even better
recovery between sets. So long
as you’re resting somewhere
within that range, you should
be fine. Less rest doesn’t equal
better progress so don’t feel the
need to rush. When performing
unilateral exercises you need to
rest between working each side.
Otherwise whatever side comes
second will get a worse stimulus
in comparison.
5
STUD MUFFINS
NUTRITION
x
6
x
STUD MUFFINS
For the nutrition portion of this program, we have created
three different “levels” for you to choose from based on your
proficiency with tracking nutrition and most importantly,
what you’ve been able to adhere to. If you’ve never done any
kind of nutrition tracking, then we recommend starting at
level one and working your way up.
1
2
3
PORTIONS
& GENERAL
CLEAN EATING
TRACKING
CALORIES &
PROTEIN
TRACKING ALL
MACROS &
OPTIMIZING
PERIWORKOUT
NUTRITION
If you have no experience with
tracking your macros then you
can start here! Let’s make it very
simple for yourself.
Start with a minimum of 3 meals
per day all the way up to 6. See
What best fits your lifestyle and
allows for good digestion.
Each of those meals should
contain some kind of lean
protein source.
Try to have 2-3 servings of fruit
and veggies per day as well.
Try to get the majority of carbs
from starchy carbs like rice,
potatoes, and pasta for example.
This will better restore depleted
muscle glycogen.
Once you’re proficient at all of
this you can move to Level 2.
In level two we will implement
all of the things from level one,
but we will now begin tracking
your calories and protein. Start
by logging the things you’ve
been eating for the first week
to see how much you’ve been
eating. Then utilize the nutrition
calculator and decide whether
you want to maintain, gain or
cut.
From there focus on nailing your
calories and protein. Try to eat
+/- 5g of your protein goal and
within a 50cal deviation of your
calories. Once you’re proficient
at tracking your calories and
protein, you’re ready to take on
Level 3.
Calculate your carb and fat
macros utilizing the nutrition
calculator. Let’s also pay more
attention to meal timing and
your peri-workout nutrition.
Take your daily protein intake
and divide it by the number
of meals youre having. Ideally,
eating every 2-5 hours to
maximize muscle protein
synthesis. Have around 20% of
your carbs 1-2 hours pre workout
and immediately following the
workout. You don’t have to rush
but try to have some carbs and
protein post workout.
Peri-workout nutrition refers
to how we structure nutrition
before, during, and after training.
PROGRAMMING
Training Days & Rest Days
M
Training
Day 1
Tu
Rest
W
Training
Day 2
Th
Rest
F
Sa
Training
Day 3
Training
Day 4
Su
Rest
7
STUD MUFFINS
x
WEEK 1 DAY 1
8
STUD MUFFINS
x
QUADS, CHEST, & TRICEPS
EXERCISES
BARBELL, HACK, OR
PENDULUM SQUAT
SETS X
REPS
3x6-8
TEMPO
DESCRIPTION
3-0-1-0
Focus on maximizing knee flexion.
Place feet as low on the platform as
you can without heels lifting. If your
low back/hips get pulled forward off
the pad at the bottom of the squat
your feet are too high on the platform.
Brace and maintain a neutral spine.
30 DEGREE INCLINE
BARBELL BENCH
2x6-8
3-0-1-0
Minimize any arch. If the ground is too
far causing you to arch, trying to reach
it with your feet, you can put plates or
dumbbells under your feet.
Control the eccentric then drive the
upper arms towards the middle of the
clavicles.
WEIGHTED DIPS
LEG EXTENSIONS
2x8-10
2x10
3-0-1-0
Shift the hips back to be able to tip the
upper body forward as much as possible while maintaining good balance.
This will allow us to better work the
chest. Control the descent and stop
before your shoulder would start to
“roll forward”.
2-0-1-2
Line your knees up with the axis of
rotation of the machine. Sit back and
pull yourself into the seat. Feet neutral
or toes pointed up towards your head.
Legs should not be rotating as you
extend if set up properly. Make sure
knees are tracking in line with toes.
WEIGHT
ACCLIMATION PHASE
Bench height set to 30deg. Press from
45deg upper arm angle, not 90deg
flared out to the shoulders.
REPS
WEEK 1 DAY 2
9
STUD MUFFINS
x
BACK, BICEPS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
CHEST SUPPORTED
PRONATED UPPER
BACK ROW
3x8-10
3x6-8
2-2-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
2-0-1-0
Pronated palms out or you can use a
slightly angled grip. Use a 1.5x shoulder
width grip. Think about driving your
elbows in to your hips. Lean back just
as little as needed to accomodate that
motion. Control the descent, feeling
the stretch in your lats and stop once
you feel your lats are fully stretched.
2-0-1-0
Use a chest supported machine driving
the upper arm back around in line with
the shoulder. As the arms pass the torso finish the movement by squeezing
the traps. Keep your chest pinned to
the pad.
CHEST SUPPORTED
NEUTRAL GRIP ROW
2x8-10
2-0-1-0
Use an attachment with a neutral grip
that allows you to keep the arms tight
into the side of the body. If you don’t
have one you can throw d-handles
onto a straight/ez bar to fashion one.
Tip from the waist as needed so the
shoulder is flexed 90deg (upper arm
around shoulder height). If using a
chest supported row then just set the
seat height to set the starting upper
arm angle. Maintain a neutral spine
then drive the upper arm down and
back.
EZ BAR OR DB CURL
2x8-10
2-0-1-0
Keep the upper arm fixed in place. Focus on driving the forearms up towards
the bicep actively flexing. Control the
descent.
ACCLIMATION PHASE
WEIGHTED PULL UPS
2x8-10
WEEK 1 DAY 3
10
STUD MUFFINS
x
BENCH & DEADLIFT
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Traps driven into the bench with only
a slight arch or as much as needed if
practicing a comp bench.
BARBELL FLAT
BENCH
Keep feet planted and glutes engaged.
3x6-8
3-0-1-0
Press upper arm in towards the midline
of the chest.
Do not press with flared elbows, tuck
into around 45deg to better leverage
the pecs.
BB FLOOR PRESS OR
CABLE FLY
QUAD BIAS
BULGARIAN SPLIT
SQUAT OR SINGLE
LEG, LEG PRESS
2x6-8
Allow for a knee bend of 20-30deg.
Enough to take tension off the hamstrings to work the glutes. Brace yourself, then initiate and follow through
the whole rep by sending the hips
back. Slightly tuck the chin. Only go
down as far as you’re able to push the
hips back. Drive the hips back through
to come up.
BB or DB Floor Press - Upper arm angle around 45deg (Between shoulder
height and at your sides). Think about
driving the bicep into the side of your
chest.
2x10-12
2x8-10
3-0-1-0
3-1-1-0
Cable Fly - set the height 2-3 notches
below shoulder height so you’re able to
keep that same 45deg arm angle and
drive the upper arm to the mid pec. It
should be a slight low to high cable angle but not so much so that you need
to turn the palms to the ceiling.
Single leg. Hip width stance (may need
to adjust based on structure) Low
platform foot placement. Go for max
knee flexion. Brace, pull yourself into
the seat and don’t allow your hips/
low back to lift off the seat. Make sure
knees are tracking in line with toes.
ACCLIMATION PHASE
CONVENTIONAL
DEADLIFT, RDL, OR
SLDL
Deadlift
2-0-1-0
or
RDL/
SLDL
3-1-1-0
WEEK 1 DAY 4
11
STUD MUFFINS
x
DELTS, ARMS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
TRICEP PUSH DOWN
CABLE LATERAL
RAISE
3x8-10
2-2-1-0
2-0-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
Set up bench to 60-70deg where
you’re able to keep the forearms perpendicular to the ground at the bottom
of the rep while getting a good stretch
on the front delts.
Then, drive the upper arms towards
your head. Press in the scapular plane
around 30deg forward from the
shoulder.
3x8-10
3x10-12
2-0-1-0
2-0-1-0
Keep the upper arms fixed in place in
line with your torso. You do not have
to pin them to your side, you can allow
them to flare naturally. Slightly retract
the scapula for stability. Use a long
rope that allows you to extend fully in
line with the elbows. If your gym has
none, you can use two shorter ropes
pulled through or a dual cable set up.
Set the cable up low and cross over
behind you. The cables should form
a 90deg angle with the forearm
during the middle of the lift. Raise in
the scapular plane around 30-45deg
forward of straight out to the side from
the shoulder.
Cue reaching out as you raise. It’s
fine to come up higher than shoulder
height.
REVERSE CURL
3x10-12
2-0-1-1
DB, Cable, EZ bar all work, just pick
one and stick to it. Pronated grip. Keep
the upper arm fixed in place and drive
your forearm to your bicep. Minimize
using momentum
ACCLIMATION PHASE
OVERHEAD PRESS
2x8
WEEK 2 DAY 1
12
STUD MUFFINS
x
QUADS, CHEST, & TRICEPS
EXERCISES
BARBELL, HACK, OR
PENDULUM SQUAT
SETS X
REPS
3x3
TEMPO
DESCRIPTION
3-0-1-0
Focus on maximizing knee flexion.
Place feet as low on the platform as
you can without heels lifting. If your
low back/hips get pulled forward off
the pad at the bottom of the squat
your feet are too high on the platform.
Brace and maintain a neutral spine.
30 DEGREE INCLINE
BARBELL BENCH
2x3-5
3-0-1-0
Minimize any arch. If the ground is too
far causing you to arch, trying to reach
it with your feet, you can put plates or
dumbbells under your feet.
Control the eccentric then drive the
upper arms towards the middle of the
clavicles.
WEIGHTED DIPS
LEG EXTENSIONS
2x5-7
2x6-8
3-0-1-0
Shift the hips back to be able to tip the
upper body forward as much as possible while maintaining good balance.
This will allow us to better work the
chest. Control the descent and stop
before your shoulder would start to
“roll forward”.
2-0-1-2
Line your knees up with the axis of
rotation of the machine. Sit back and
pull yourself into the seat. Feet neutral
or toes pointed up towards your head.
Legs should not be rotating as you
extend if set up properly. Make sure
knees are tracking in line with toes.
WEIGHT
NEURAL PHASE
Bench height set to 30deg. Press from
45deg upper arm angle, not 90deg
flared out to the shoulders.
REPS
WEEK 2 DAY 2
13
STUD MUFFINS
x
BACK, BICEPS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
CHEST SUPPORTED
PRONATED UPPER
BACK ROW
3x5-7
3x3-5
2-2-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
2-0-1-0
Pronated palms out or you can use a
slightly angled grip. Use a 1.5x shoulder
width grip. Think about driving your
elbows in to your hips. Lean back just
as little as needed to accomodate that
motion. Control the descent, feeling
the stretch in your lats and stop once
you feel your lats are fully stretched.
2-0-1-0
Use a chest supported machine driving
the upper arm back around in line with
the shoulder. As the arms pass the torso finish the movement by squeezing
the traps. Keep your chest pinned to
the pad.
CHEST SUPPORTED
NEUTRAL GRIP ROW
2x6-8
2-0-1-0
Use an attachment with a neutral grip
that allows you to keep the arms tight
into the side of the body. If you don’t
have one you can throw d-handles
onto a straight/ez bar to fashion one.
Tip from the waist as needed so the
shoulder is flexed 90deg (upper arm
around shoulder height). If using a
chest supported row then just set the
seat height to set the starting upper
arm angle. Maintain a neutral spine
then drive the upper arm down and
back.
EZ BAR OR DB CURL
2x3-5
2-0-1-0
Keep the upper arm fixed in place. Focus on driving the forearms up towards
the bicep actively flexing. Control the
descent.
NEURAL PHASE
WEIGHTED PULL UPS
2x6-8
WEEK 2 DAY 3
14
STUD MUFFINS
x
BENCH & DEADLIFT
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Traps driven into the bench with only
a slight arch or as much as needed if
practicing a comp bench.
BARBELL FLAT
BENCH
Keep feet planted and glutes engaged.
3x3
3-0-1-0
Press upper arm in towards the midline
of the chest.
Do not press with flared elbows, tuck
into around 45deg to better leverage
the pecs.
BB FLOOR PRESS OR
CABLE FLY
QUAD BIAS
BULGARIAN SPLIT
SQUAT OR SINGLE
LEG, LEG PRESS
3x3
2x5-7
2x6-8
Allow for a knee bend of 20-30deg.
Enough to take tension off the hamstrings to work the glutes. Brace yourself, then initiate and follow through
the whole rep by sending the hips
back. Slightly tuck the chin. Only go
down as far as you’re able to push the
hips back. Drive the hips back through
to come up.
3-0-1-0
BB or DB Floor Press - Upper arm angle around 45deg (Between shoulder
height and at your sides). Think about
driving the bicep into the side of your
chest.
Cable Fly - set the height 2-3 notches
below shoulder height so you’re able to
keep that same 45deg arm angle and
drive the upper arm to the mid pec. It
should be a slight low to high cable angle but not so much so that you need
to turn the palms to the ceiling.
3-1-1-0
Single leg. Hip width stance (may need
to adjust based on structure) Low
platform foot placement. Go for max
knee flexion. Brace, pull yourself into
the seat and don’t allow your hips/
low back to lift off the seat. Make sure
knees are tracking in line with toes.
NEURAL PHASE
CONVENTIONAL
DEADLIFT, RDL, OR
SLDL
Deadlift
2-0-1-0
or RDL/
SLDL
3-1-1-0
WEEK 2 DAY 4
15
STUD MUFFINS
x
DELTS, ARMS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
TRICEP PUSH DOWN
CABLE LATERAL
RAISE
3x6-8
2-2-1-0
2-0-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
Set up bench to 60-70deg where
you’re able to keep the forearms perpendicular to the ground at the bottom
of the rep while getting a good stretch
on the front delts.
Then, drive the upper arms towards
your head. Press in the scapular plane
around 30deg forward from the
shoulder.
3x6-8
3x6-8
2-0-1-0
2-0-1-0
Keep the upper arms fixed in place in
line with your torso. You do not have
to pin them to your side, you can allow
them to flare naturally. Slightly retract
the scapula for stability. Use a long
rope that allows you to extend fully in
line with the elbows. If your gym has
none, you can use two shorter ropes
pulled through or a dual cable set up.
Set the cable up low and cross over
behind you. The cables should form
a 90deg angle with the forearm
during the middle of the lift. Raise in
the scapular plane around 30-45deg
forward of straight out to the side from
the shoulder.
Cue reaching out as you raise. It’s
fine to come up higher than shoulder
height.
REVERSE CURL
3x6-8
2-0-1-1
DB, Cable, EZ bar all work, just pick
one and stick to it. Pronated grip. Keep
the upper arm fixed in place and drive
your forearm to your bicep. Minimize
using momentum
NEURAL PHASE
OVERHEAD PRESS
2x6-8
WEEK 3 DAY 1
16
STUD MUFFINS
x
QUADS, CHEST, & TRICEPS
EXERCISES
BARBELL, HACK, OR
PENDULUM SQUAT
SETS X
REPS
3x3
TEMPO
DESCRIPTION
3-0-1-0
Focus on maximizing knee flexion.
Place feet as low on the platform as
you can without heels lifting. If your
low back/hips get pulled forward off
the pad at the bottom of the squat
your feet are too high on the platform.
Brace and maintain a neutral spine.
30 DEGREE INCLINE
BARBELL BENCH
2x3-5
3-0-1-0
Minimize any arch. If the ground is too
far causing you to arch, trying to reach
it with your feet, you can put plates or
dumbbells under your feet.
Control the eccentric then drive the
upper arms towards the middle of the
clavicles.
WEIGHTED DIPS
LEG EXTENSIONS
2x5-7
2x6-8
3-0-1-0
Shift the hips back to be able to tip the
upper body forward as much as possible while maintaining good balance.
This will allow us to better work the
chest. Control the descent and stop
before your shoulder would start to
“roll forward”.
2-0-1-2
Line your knees up with the axis of
rotation of the machine. Sit back and
pull yourself into the seat. Feet neutral
or toes pointed up towards your head.
Legs should not be rotating as you
extend if set up properly. Make sure
knees are tracking in line with toes.
WEIGHT
NEURAL PHASE
Bench height set to 30deg. Press from
45deg upper arm angle, not 90deg
flared out to the shoulders.
REPS
WEEK 3 DAY 2
17
STUD MUFFINS
x
BACK, BICEPS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
CHEST SUPPORTED
PRONATED UPPER
BACK ROW
3x5-7
3x3-5
2-2-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
2-0-1-0
Pronated palms out or you can use a
slightly angled grip. Use a 1.5x shoulder
width grip. Think about driving your
elbows in to your hips. Lean back just
as little as needed to accomodate that
motion. Control the descent, feeling
the stretch in your lats and stop once
you feel your lats are fully stretched.
2-0-1-0
Use a chest supported machine driving
the upper arm back around in line with
the shoulder. As the arms pass the torso finish the movement by squeezing
the traps. Keep your chest pinned to
the pad.
CHEST SUPPORTED
NEUTRAL GRIP ROW
2x6-8
2-0-1-0
Use an attachment with a neutral grip
that allows you to keep the arms tight
into the side of the body. If you don’t
have one you can throw d-handles
onto a straight/ez bar to fashion one.
Tip from the waist as needed so the
shoulder is flexed 90deg (upper arm
around shoulder height). If using a
chest supported row then just set the
seat height to set the starting upper
arm angle. Maintain a neutral spine
then drive the upper arm down and
back.
EZ BAR OR DB CURL
2x3-5
2-0-1-0
Keep the upper arm fixed in place. Focus on driving the forearms up towards
the bicep actively flexing. Control the
descent.
NEURAL PHASE
WEIGHTED PULL UPS
2x6-8
WEEK 3 DAY 3
18
STUD MUFFINS
x
BENCH & DEADLIFT
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Traps driven into the bench with only
a slight arch or as much as needed if
practicing a comp bench.
BARBELL FLAT
BENCH
Keep feet planted and glutes engaged.
3x3
3-0-1-0
Press upper arm in towards the midline
of the chest.
Do not press with flared elbows, tuck
into around 45deg to better leverage
the pecs.
BB FLOOR PRESS OR
CABLE FLY
QUAD BIAS
BULGARIAN SPLIT
SQUAT OR SINGLE
LEG, LEG PRESS
3x3
2x5-7
2x6-8
Allow for a knee bend of 20-30deg.
Enough to take tension off the hamstrings to work the glutes. Brace yourself, then initiate and follow through
the whole rep by sending the hips
back. Slightly tuck the chin. Only go
down as far as you’re able to push the
hips back. Drive the hips back through
to come up.
3-0-1-0
BB or DB Floor Press - Upper arm angle around 45deg (Between shoulder
height and at your sides). Think about
driving the bicep into the side of your
chest.
Cable Fly - set the height 2-3 notches
below shoulder height so you’re able to
keep that same 45deg arm angle and
drive the upper arm to the mid pec. It
should be a slight low to high cable angle but not so much so that you need
to turn the palms to the ceiling.
3-1-1-0
Single leg. Hip width stance (may need
to adjust based on structure) Low
platform foot placement. Go for max
knee flexion. Brace, pull yourself into
the seat and don’t allow your hips/
low back to lift off the seat. Make sure
knees are tracking in line with toes.
NEURAL PHASE
CONVENTIONAL
DEADLIFT, RDL, OR
SLDL
Deadlift
2-0-1-0
or RDL/
SLDL
3-1-1-0
WEEK 3 DAY 4
19
STUD MUFFINS
x
DELTS, ARMS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
TRICEP PUSH DOWN
CABLE LATERAL
RAISE
3x6-8
2-2-1-0
2-0-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
Set up bench to 60-70deg where
you’re able to keep the forearms perpendicular to the ground at the bottom
of the rep while getting a good stretch
on the front delts.
Then, drive the upper arms towards
your head. Press in the scapular plane
around 30deg forward from the
shoulder.
3x6-8
3x6-8
2-0-1-0
2-0-1-0
Keep the upper arms fixed in place in
line with your torso. You do not have
to pin them to your side, you can allow
them to flare naturally. Slightly retract
the scapula for stability. Use a long
rope that allows you to extend fully in
line with the elbows. If your gym has
none, you can use two shorter ropes
pulled through or a dual cable set up.
Set the cable up low and cross over
behind you. The cables should form
a 90deg angle with the forearm
during the middle of the lift. Raise in
the scapular plane around 30-45deg
forward of straight out to the side from
the shoulder.
Cue reaching out as you raise. It’s
fine to come up higher than shoulder
height.
REVERSE CURL
3x6-8
2-0-1-1
DB, Cable, EZ bar all work, just pick
one and stick to it. Pronated grip. Keep
the upper arm fixed in place and drive
your forearm to your bicep. Minimize
using momentum
NEURAL PHASE
OVERHEAD PRESS
2x6-8
WEEK 4 DAY 1
20
STUD MUFFINS
x
QUADS, CHEST, & TRICEPS
EXERCISES
BARBELL, HACK, OR
PENDULUM SQUAT
SETS X
REPS
3x4
TEMPO
DESCRIPTION
3-0-1-0
Focus on maximizing knee flexion.
Place feet as low on the platform as
you can without heels lifting. If your
low back/hips get pulled forward off
the pad at the bottom of the squat
your feet are too high on the platform.
Brace and maintain a neutral spine.
30 DEGREE INCLINE
BARBELL BENCH
2x3-5
3-0-1-0
Minimize any arch. If the ground is too
far causing you to arch, trying to reach
it with your feet, you can put plates or
dumbbells under your feet.
Control the eccentric then drive the
upper arms towards the middle of the
clavicles.
WEIGHTED DIPS
LEG EXTENSIONS
2x5-7
2x6-8
3-0-1-0
Shift the hips back to be able to tip the
upper body forward as much as possible while maintaining good balance.
This will allow us to better work the
chest. Control the descent and stop
before your shoulder would start to
“roll forward”.
2-0-1-2
Line your knees up with the axis of
rotation of the machine. Sit back and
pull yourself into the seat. Feet neutral
or toes pointed up towards your head.
Legs should not be rotating as you
extend if set up properly. Make sure
knees are tracking in line with toes.
WEIGHT
NEURAL PHASE
Bench height set to 30deg. Press from
45deg upper arm angle, not 90deg
flared out to the shoulders.
REPS
WEEK 4 DAY 2
21
STUD MUFFINS
x
BACK, BICEPS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
CHEST SUPPORTED
PRONATED UPPER
BACK ROW
3x5-7
3x3-5
2-2-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
2-0-1-0
Pronated palms out or you can use a
slightly angled grip. Use a 1.5x shoulder
width grip. Think about driving your
elbows in to your hips. Lean back just
as little as needed to accomodate that
motion. Control the descent, feeling
the stretch in your lats and stop once
you feel your lats are fully stretched.
2-0-1-0
Use a chest supported machine driving
the upper arm back around in line with
the shoulder. As the arms pass the torso finish the movement by squeezing
the traps. Keep your chest pinned to
the pad.
CHEST SUPPORTED
NEUTRAL GRIP ROW
2x6-8
2-0-1-0
Use an attachment with a neutral grip
that allows you to keep the arms tight
into the side of the body. If you don’t
have one you can throw d-handles
onto a straight/ez bar to fashion one.
Tip from the waist as needed so the
shoulder is flexed 90deg (upper arm
around shoulder height). If using a
chest supported row then just set the
seat height to set the starting upper
arm angle. Maintain a neutral spine
then drive the upper arm down and
back.
EZ BAR OR DB CURL
2x3-5
2-0-1-0
Keep the upper arm fixed in place. Focus on driving the forearms up towards
the bicep actively flexing. Control the
descent.
NEURAL PHASE
WEIGHTED PULL UPS
2x6-8
WEEK 4 DAY 3
22
STUD MUFFINS
x
BENCH & DEADLIFT
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Traps driven into the bench with only
a slight arch or as much as needed if
practicing a comp bench.
BARBELL FLAT
BENCH
Keep feet planted and glutes engaged.
3x4
3-0-1-0
Press upper arm in towards the midline
of the chest.
Do not press with flared elbows, tuck
into around 45deg to better leverage
the pecs.
BB FLOOR PRESS OR
CABLE FLY
QUAD BIAS
BULGARIAN SPLIT
SQUAT OR SINGLE
LEG, LEG PRESS
3x4
2x5-7
2x6-8
Allow for a knee bend of 20-30deg.
Enough to take tension off the hamstrings to work the glutes. Brace yourself, then initiate and follow through
the whole rep by sending the hips
back. Slightly tuck the chin. Only go
down as far as you’re able to push the
hips back. Drive the hips back through
to come up.
3-0-1-0
BB or DB Floor Press - Upper arm angle around 45deg (Between shoulder
height and at your sides). Think about
driving the bicep into the side of your
chest.
Cable Fly - set the height 2-3 notches
below shoulder height so you’re able to
keep that same 45deg arm angle and
drive the upper arm to the mid pec. It
should be a slight low to high cable angle but not so much so that you need
to turn the palms to the ceiling.
3-1-1-0
Single leg. Hip width stance (may need
to adjust based on structure) Low
platform foot placement. Go for max
knee flexion. Brace, pull yourself into
the seat and don’t allow your hips/
low back to lift off the seat. Make sure
knees are tracking in line with toes.
NEURAL PHASE
CONVENTIONAL
DEADLIFT, RDL, OR
SLDL
Deadlift
2-0-1-0
or RDL/
SLDL
3-1-1-0
WEEK 4 DAY 4
23
STUD MUFFINS
x
DELTS, ARMS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
TRICEP PUSH DOWN
CABLE LATERAL
RAISE
3x6-8
2-2-1-0
2-0-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
Set up bench to 60-70deg where
you’re able to keep the forearms perpendicular to the ground at the bottom
of the rep while getting a good stretch
on the front delts.
Then, drive the upper arms towards
your head. Press in the scapular plane
around 30deg forward from the
shoulder.
3x6-8
3x6-8
2-0-1-0
2-0-1-0
Keep the upper arms fixed in place in
line with your torso. You do not have
to pin them to your side, you can allow
them to flare naturally. Slightly retract
the scapula for stability. Use a long
rope that allows you to extend fully in
line with the elbows. If your gym has
none, you can use two shorter ropes
pulled through or a dual cable set up.
Set the cable up low and cross over
behind you. The cables should form
a 90deg angle with the forearm
during the middle of the lift. Raise in
the scapular plane around 30-45deg
forward of straight out to the side from
the shoulder.
Cue reaching out as you raise. It’s
fine to come up higher than shoulder
height.
REVERSE CURL
3x6-8
2-0-1-1
DB, Cable, EZ bar all work, just pick
one and stick to it. Pronated grip. Keep
the upper arm fixed in place and drive
your forearm to your bicep. Minimize
using momentum
NEURAL PHASE
OVERHEAD PRESS
2x6-8
WEEK 5 DAY 1
24
STUD MUFFINS
x
QUADS, CHEST, & TRICEPS
EXERCISES
BARBELL, HACK, OR
PENDULUM SQUAT
SETS X
REPS
3x5
TEMPO
DESCRIPTION
3-0-1-0
Focus on maximizing knee flexion.
Place feet as low on the platform as
you can without heels lifting. If your
low back/hips get pulled forward off
the pad at the bottom of the squat
your feet are too high on the platform.
Brace and maintain a neutral spine.
30 DEGREE INCLINE
BARBELL BENCH
2x3-5
3-0-1-0
Minimize any arch. If the ground is too
far causing you to arch, trying to reach
it with your feet, you can put plates or
dumbbells under your feet.
Control the eccentric then drive the
upper arms towards the middle of the
clavicles.
WEIGHTED DIPS
LEG EXTENSIONS
2x5-7
2x6-8
3-0-1-0
Shift the hips back to be able to tip the
upper body forward as much as possible while maintaining good balance.
This will allow us to better work the
chest. Control the descent and stop
before your shoulder would start to
“roll forward”.
2-0-1-2
Line your knees up with the axis of
rotation of the machine. Sit back and
pull yourself into the seat. Feet neutral
or toes pointed up towards your head.
Legs should not be rotating as you
extend if set up properly. Make sure
knees are tracking in line with toes.
WEIGHT
NEURAL PHASE
Bench height set to 30deg. Press from
45deg upper arm angle, not 90deg
flared out to the shoulders.
REPS
WEEK 5 DAY 2
25
STUD MUFFINS
x
BACK, BICEPS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
CHEST SUPPORTED
PRONATED UPPER
BACK ROW
3x5-7
3x3-5
2-2-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
2-0-1-0
Pronated palms out or you can use a
slightly angled grip. Use a 1.5x shoulder
width grip. Think about driving your
elbows in to your hips. Lean back just
as little as needed to accomodate that
motion. Control the descent, feeling
the stretch in your lats and stop once
you feel your lats are fully stretched.
2-0-1-0
Use a chest supported machine driving
the upper arm back around in line with
the shoulder. As the arms pass the torso finish the movement by squeezing
the traps. Keep your chest pinned to
the pad.
CHEST SUPPORTED
NEUTRAL GRIP ROW
2x6-8
2-0-1-0
Use an attachment with a neutral grip
that allows you to keep the arms tight
into the side of the body. If you don’t
have one you can throw d-handles
onto a straight/ez bar to fashion one.
Tip from the waist as needed so the
shoulder is flexed 90deg (upper arm
around shoulder height). If using a
chest supported row then just set the
seat height to set the starting upper
arm angle. Maintain a neutral spine
then drive the upper arm down and
back.
EZ BAR OR DB CURL
2x3-5
2-0-1-0
Keep the upper arm fixed in place. Focus on driving the forearms up towards
the bicep actively flexing. Control the
descent.
NEURAL PHASE
WEIGHTED PULL UPS
2x6-8
WEEK 5 DAY 3
26
STUD MUFFINS
x
BENCH & DEADLIFT
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Traps driven into the bench with only
a slight arch or as much as needed if
practicing a comp bench.
BARBELL FLAT
BENCH
Keep feet planted and glutes engaged.
3x5
3-0-1-0
Press upper arm in towards the midline
of the chest.
Do not press with flared elbows, tuck
into around 45deg to better leverage
the pecs.
BB FLOOR PRESS OR
CABLE FLY
QUAD BIAS
BULGARIAN SPLIT
SQUAT OR SINGLE
LEG, LEG PRESS
3x5
2x5-7
2x6-8
Allow for a knee bend of 20-30deg.
Enough to take tension off the hamstrings to work the glutes. Brace yourself, then initiate and follow through
the whole rep by sending the hips
back. Slightly tuck the chin. Only go
down as far as you’re able to push the
hips back. Drive the hips back through
to come up.
3-0-1-0
BB or DB Floor Press - Upper arm angle around 45deg (Between shoulder
height and at your sides). Think about
driving the bicep into the side of your
chest.
Cable Fly - set the height 2-3 notches
below shoulder height so you’re able to
keep that same 45deg arm angle and
drive the upper arm to the mid pec. It
should be a slight low to high cable angle but not so much so that you need
to turn the palms to the ceiling.
3-1-1-0
Single leg. Hip width stance (may need
to adjust based on structure) Low
platform foot placement. Go for max
knee flexion. Brace, pull yourself into
the seat and don’t allow your hips/
low back to lift off the seat. Make sure
knees are tracking in line with toes.
NEURAL PHASE
CONVENTIONAL
DEADLIFT, RDL, OR
SLDL
Deadlift
2-0-1-0
or RDL/
SLDL
3-1-1-0
WEEK 5 DAY 4
27
STUD MUFFINS
x
DELTS, ARMS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
TRICEP PUSH DOWN
CABLE LATERAL
RAISE
3x6-8
2-2-1-0
2-0-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
Set up bench to 60-70deg where
you’re able to keep the forearms perpendicular to the ground at the bottom
of the rep while getting a good stretch
on the front delts.
Then, drive the upper arms towards
your head. Press in the scapular plane
around 30deg forward from the
shoulder.
3x6-8
3x8-10
2-0-1-0
2-0-1-0
Keep the upper arms fixed in place in
line with your torso. You do not have
to pin them to your side, you can allow
them to flare naturally. Slightly retract
the scapula for stability. Use a long
rope that allows you to extend fully in
line with the elbows. If your gym has
none, you can use two shorter ropes
pulled through or a dual cable set up.
Set the cable up low and cross over
behind you. The cables should form
a 90deg angle with the forearm
during the middle of the lift. Raise in
the scapular plane around 30-45deg
forward of straight out to the side from
the shoulder.
Cue reaching out as you raise. It’s
fine to come up higher than shoulder
height.
REVERSE CURL
3x8-10
2-0-1-1
DB, Cable, EZ bar all work, just pick
one and stick to it. Pronated grip. Keep
the upper arm fixed in place and drive
your forearm to your bicep. Minimize
using momentum
NEURAL PHASE
OVERHEAD PRESS
2x6-8
WEEK 6 DAY 1
28
STUD MUFFINS
x
QUADS, CHEST, & TRICEPS
EXERCISES
BARBELL, HACK, OR
PENDULUM SQUAT
SETS X
REPS
3x6-8
TEMPO
DESCRIPTION
3-0-1-0
Focus on maximizing knee flexion.
Place feet as low on the platform as
you can without heels lifting. If your
low back/hips get pulled forward off
the pad at the bottom of the squat
your feet are too high on the platform.
Brace and maintain a neutral spine.
30 DEGREE INCLINE
BARBELL BENCH
2x6-8
3-0-1-0
Minimize any arch. If the ground is too
far causing you to arch, trying to reach
it with your feet, you can put plates or
dumbbells under your feet.
Control the eccentric then drive the
upper arms towards the middle of the
clavicles.
WEIGHTED DIPS
LEG EXTENSIONS
CABLE FLY OR
PEC DECK
2x8-10
2x10
2X10-12
3-0-1-0
Shift the hips back to be able to tip the
upper body forward as much as possible while maintaining good balance.
This will allow us to better work the
chest. Control the descent and stop
before your shoulder would start to
“roll forward”.
2-0-1-2
Line your knees up with the axis of
rotation of the machine. Sit back and
pull yourself into the seat. Feet neutral
or toes pointed up towards your head.
Legs should not be rotating as you
extend if set up properly. Make sure
knees are tracking in line with toes.
3-0-1-1
Line up the Fly/Pec Deck so at the
bottom, the wrist is stacked over the
elbow or slightly inside of that (if
you’re doing a fly then the wrist may
be outside the elbow but you should
still bend the arm as you come back)
and the upper arm is around a 3050deg angle out from the side of your
torso. Bend the elbow as you come
back and then press driving the upper
arm into the side of the pec.
Standing or seated are both fine. If
bracing becomes an issue, I would
recommend seated.
WEIGHT
ACCLIMATION PHASE
Bench height set to 30deg. Press from
45deg upper arm angle, not 90deg
flared out to the shoulders.
REPS
WEEK 6 DAY 2
29
STUD MUFFINS
x
BACK, BICEPS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
CHEST SUPPORTED
PRONATED UPPER
BACK ROW
SUPERSET
EXERCISE 1:
CHEST SUPPORTED
NEUTRAL GRIP ROW
3x8-10
3x6-8
2x8-10
2-2-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
2-0-1-0
Pronated palms out or you can use a
slightly angled grip. Use a 1.5x shoulder
width grip. Think about driving your
elbows in to your hips. Lean back just
as little as needed to accomodate that
motion. Control the descent, feeling
the stretch in your lats and stop once
you feel your lats are fully stretched.
2-0-1-0
Use a chest supported machine driving
the upper arm back around in line with
the shoulder. As the arms pass the torso finish the movement by squeezing
the traps. Keep your chest pinned to
the pad.
2-0-1-0
Use an attachment with a neutral grip
that allows you to keep the arms tight
into the side of the body. If you don’t
have one you can throw d-handles
onto a straight/ez bar to fashion one.
Tip from the waist as needed so the
shoulder is flexed 90deg (upper arm
around shoulder height). If using a
chest supported row then just set the
seat height to set the starting upper
arm angle. Maintain a neutral spine
then drive the upper arm down and
back.
Use a long rope, dual cables or
something similar, keeping the arms in
line with the side of the torso. (Palms
facing each other) Keep tension on the
lats as you raise up. Don’t just let the
cable pull your arms up.
SUPERSET
EXERCISE 2:
CABLE PULLOVERS
2x8-10
2-0-1-0
For your start position, hinge pushing
the hips back so the rope and your
arms form a 70-90deg angle when
your upper arms are close to your head
in the top stretched position. This will
help to load more of the mid to low
lats. You should be able to feel the end
range if you’re actively reaching up.
Drive the upper arms down and back
flexing the lats.
Don’t worry if you can’t come all the
way down to your sides with your
upper arms as were most focused on
loading/working the top of the ROM.
EZ BAR OR DB CURL
2x8-10
2-0-1-0
Keep the upper arm fixed in place. Focus on driving the forearms up towards
the bicep actively flexing. Control the
descent.
HYPERTROPHY PHASE
WEIGHTED PULL UPS
2x8-10
WEEK 6 DAY 3
30
STUD MUFFINS
x
BENCH & DEADLIFT
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Traps driven into the bench with only
a slight arch or as much as needed if
practicing a comp bench.
BARBELL FLAT
BENCH
Keep feet planted and glutes engaged.
3x6-8
3-0-1-0
Press upper arm in towards the midline
of the chest.
Do not press with flared elbows, tuck
into around 45deg to better leverage
the pecs.
BB FLOOR PRESS OR
CABLE FLY
QUAD BIAS
BULGARIAN SPLIT
SQUAT OR SINGLE
LEG, LEG PRESS
GLUTE LUNGES
2x6-8
Allow for a knee bend of 20-30deg.
Enough to take tension off the hamstrings to work the glutes. Brace yourself, then initiate and follow through
the whole rep by sending the hips
back. Slightly tuck the chin. Only go
down as far as you’re able to push the
hips back. Drive the hips back through
to come up.
BB or DB Floor Press - Upper arm angle around 45deg (Between shoulder
height and at your sides). Think about
driving the bicep into the side of your
chest.
2x10-12
1x8-10
1X6-10
3-0-1-0
Cable Fly - set the height 2-3 notches
below shoulder height so you’re able to
keep that same 45deg arm angle and
drive the upper arm to the mid pec. It
should be a slight low to high cable angle but not so much so that you need
to turn the palms to the ceiling.
3-1-1-0
Single leg. Hip width stance (may need
to adjust based on structure) Low
platform foot placement. Go for max
knee flexion. Brace, pull yourself into
the seat and don’t allow your hips/
low back to lift off the seat. Make sure
knees are tracking in line with toes.
2-0-1-0
Step forward with a longer stride
length than you would have used for
the quad bias split squat. There should
be around a 90deg angle formed by
the shin and thigh at the bottom of
your lunge. Minimize kicking off with
the back leg. Instead focus on driving
up with the front working leg. Hinge
forward slightly maintaining a neutral
spine to better load and stretch the
glutes.
HYPERTROPHY PHASE
CONVENTIONAL
DEADLIFT, RDL, OR
SLDL
Deadlift
2-0-1-0
or
RDL/
SLDL
3-1-1-0
WEEK 6 DAY 4
31
STUD MUFFINS
x
DELTS, ARMS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
TRICEP PUSH DOWN
CABLE LATERAL
RAISE
3x6-8
2-2-1-0
2-0-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
Set up bench to 60-70deg where
you’re able to keep the forearms perpendicular to the ground at the bottom
of the rep while getting a good stretch
on the front delts.
Then, drive the upper arms towards
your head. Press in the scapular plane
around 30deg forward from the
shoulder.
3x6-8
3x8-10
2-0-1-0
2-0-1-0
Keep the upper arms fixed in place in
line with your torso. You do not have
to pin them to your side, you can allow
them to flare naturally. Slightly retract
the scapula for stability. Use a long
rope that allows you to extend fully in
line with the elbows. If your gym has
none, you can use two shorter ropes
pulled through or a dual cable set up.
Set the cable up low and cross over
behind you. The cables should form
a 90deg angle with the forearm
during the middle of the lift. Raise in
the scapular plane around 30-45deg
forward of straight out to the side from
the shoulder.
Cue reaching out as you raise. It’s
fine to come up higher than shoulder
height.
REVERSE CURL
3x8-10
2-0-1-1
DB, Cable, EZ bar all work, just pick
one and stick to it. Pronated grip. Keep
the upper arm fixed in place and drive
your forearm to your bicep. Minimize
using momentum
HYPERTROPHY PHASE
OVERHEAD PRESS
3x6-8
WEEK 7 DAY 1
32
STUD MUFFINS
x
QUADS, CHEST, & TRICEPS
EXERCISES
BARBELL, HACK, OR
PENDULUM SQUAT
SETS X
REPS
3x6-8
TEMPO
DESCRIPTION
3-0-1-0
Focus on maximizing knee flexion.
Place feet as low on the platform as
you can without heels lifting. If your
low back/hips get pulled forward off
the pad at the bottom of the squat
your feet are too high on the platform.
Brace and maintain a neutral spine.
30 DEGREE INCLINE
BARBELL BENCH
2x6-8
3-0-1-0
Minimize any arch. If the ground is too
far causing you to arch, trying to reach
it with your feet, you can put plates or
dumbbells under your feet.
Control the eccentric then drive the
upper arms towards the middle of the
clavicles.
WEIGHTED DIPS
LEG EXTENSIONS
CABLE FLY OR
PEC DECK
2x8-10
2x10
2X10-12
3-0-1-0
Shift the hips back to be able to tip the
upper body forward as much as possible while maintaining good balance.
This will allow us to better work the
chest. Control the descent and stop
before your shoulder would start to
“roll forward”.
2-0-1-2
Line your knees up with the axis of
rotation of the machine. Sit back and
pull yourself into the seat. Feet neutral
or toes pointed up towards your head.
Legs should not be rotating as you
extend if set up properly. Make sure
knees are tracking in line with toes.
3-0-1-1
Line up the Fly/Pec Deck so at the
bottom, the wrist is stacked over the
elbow or slightly inside of that (if
you’re doing a fly then the wrist may
be outside the elbow but you should
still bend the arm as you come back)
and the upper arm is around a 3050deg angle out from the side of your
torso. Bend the elbow as you come
back and then press driving the upper
arm into the side of the pec.
Standing or seated are both fine. If
bracing becomes an issue, I would
recommend seated.
WEIGHT
ACCLIMATION PHASE
Bench height set to 30deg. Press from
45deg upper arm angle, not 90deg
flared out to the shoulders.
REPS
WEEK 7 DAY 2
33
STUD MUFFINS
x
BACK, BICEPS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
CHEST SUPPORTED
PRONATED UPPER
BACK ROW
SUPERSET
EXERCISE 1:
CHEST SUPPORTED
NEUTRAL GRIP ROW
3x8-10
3x6-8
2x8-10
2-2-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
2-0-1-0
Pronated palms out or you can use a
slightly angled grip. Use a 1.5x shoulder
width grip. Think about driving your
elbows in to your hips. Lean back just
as little as needed to accomodate that
motion. Control the descent, feeling
the stretch in your lats and stop once
you feel your lats are fully stretched.
2-0-1-0
Use a chest supported machine driving
the upper arm back around in line with
the shoulder. As the arms pass the torso finish the movement by squeezing
the traps. Keep your chest pinned to
the pad.
2-0-1-0
Use an attachment with a neutral grip
that allows you to keep the arms tight
into the side of the body. If you don’t
have one you can throw d-handles
onto a straight/ez bar to fashion one.
Tip from the waist as needed so the
shoulder is flexed 90deg (upper arm
around shoulder height). If using a
chest supported row then just set the
seat height to set the starting upper
arm angle. Maintain a neutral spine
then drive the upper arm down and
back.
Use a long rope, dual cables or
something similar, keeping the arms in
line with the side of the torso. (Palms
facing each other) Keep tension on the
lats as you raise up. Don’t just let the
cable pull your arms up.
SUPERSET
EXERCISE 2:
CABLE PULLOVERS
2x8-10
2-0-1-0
For your start position, hinge pushing
the hips back so the rope and your
arms form a 70-90deg angle when
your upper arms are close to your head
in the top stretched position. This will
help to load more of the mid to low
lats. You should be able to feel the end
range if you’re actively reaching up.
Drive the upper arms down and back
flexing the lats.
Don’t worry if you can’t come all the
way down to your sides with your
upper arms as were most focused on
loading/working the top of the ROM.
EZ BAR OR DB CURL
2x8-10
2-0-1-0
Keep the upper arm fixed in place. Focus on driving the forearms up towards
the bicep actively flexing. Control the
descent.
HYPERTROPHY PHASE
WEIGHTED PULL UPS
2x8-10
WEEK 7 DAY 3
34
STUD MUFFINS
x
BENCH & DEADLIFT
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Traps driven into the bench with only
a slight arch or as much as needed if
practicing a comp bench.
BARBELL FLAT
BENCH
Keep feet planted and glutes engaged.
3x6-8
3-0-1-0
Press upper arm in towards the midline
of the chest.
Do not press with flared elbows, tuck
into around 45deg to better leverage
the pecs.
BB FLOOR PRESS OR
CABLE FLY
QUAD BIAS
BULGARIAN SPLIT
SQUAT OR SINGLE
LEG, LEG PRESS
GLUTE LUNGES
2x6-8
Allow for a knee bend of 20-30deg.
Enough to take tension off the hamstrings to work the glutes. Brace yourself, then initiate and follow through
the whole rep by sending the hips
back. Slightly tuck the chin. Only go
down as far as you’re able to push the
hips back. Drive the hips back through
to come up.
BB or DB Floor Press - Upper arm angle around 45deg (Between shoulder
height and at your sides). Think about
driving the bicep into the side of your
chest.
2x10-12
1x8-10
1X6-10
3-0-1-0
Cable Fly - set the height 2-3 notches
below shoulder height so you’re able to
keep that same 45deg arm angle and
drive the upper arm to the mid pec. It
should be a slight low to high cable angle but not so much so that you need
to turn the palms to the ceiling.
3-1-1-0
Single leg. Hip width stance (may need
to adjust based on structure) Low
platform foot placement. Go for max
knee flexion. Brace, pull yourself into
the seat and don’t allow your hips/
low back to lift off the seat. Make sure
knees are tracking in line with toes.
2-0-1-0
Step forward with a longer stride
length than you would have used for
the quad bias split squat. There should
be around a 90deg angle formed by
the shin and thigh at the bottom of
your lunge. Minimize kicking off with
the back leg. Instead focus on driving
up with the front working leg. Hinge
forward slightly maintaining a neutral
spine to better load and stretch the
glutes.
HYPERTROPHY PHASE
CONVENTIONAL
DEADLIFT, RDL, OR
SLDL
Deadlift
2-0-1-0
or
RDL/
SLDL
3-1-1-0
WEEK 7 DAY 4
35
STUD MUFFINS
x
DELTS, ARMS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
TRICEP PUSH DOWN
CABLE LATERAL
RAISE
3x6-8
2-2-1-0
2-0-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
Set up bench to 60-70deg where
you’re able to keep the forearms perpendicular to the ground at the bottom
of the rep while getting a good stretch
on the front delts.
Then, drive the upper arms towards
your head. Press in the scapular plane
around 30deg forward from the
shoulder.
3x6-8
3x8-10
2-0-1-0
2-0-1-0
Keep the upper arms fixed in place in
line with your torso. You do not have
to pin them to your side, you can allow
them to flare naturally. Slightly retract
the scapula for stability. Use a long
rope that allows you to extend fully in
line with the elbows. If your gym has
none, you can use two shorter ropes
pulled through or a dual cable set up.
Set the cable up low and cross over
behind you. The cables should form
a 90deg angle with the forearm
during the middle of the lift. Raise in
the scapular plane around 30-45deg
forward of straight out to the side from
the shoulder.
Cue reaching out as you raise. It’s
fine to come up higher than shoulder
height.
REVERSE CURL
3x8-10
2-0-1-1
DB, Cable, EZ bar all work, just pick
one and stick to it. Pronated grip. Keep
the upper arm fixed in place and drive
your forearm to your bicep. Minimize
using momentum
HYPERTROPHY PHASE
OVERHEAD PRESS
3x6-8
WEEK 8 DAY 1
36
STUD MUFFINS
x
QUADS, CHEST, & TRICEPS
EXERCISES
BARBELL, HACK, OR
PENDULUM SQUAT
SETS X
REPS
3x6-8
TEMPO
DESCRIPTION
3-0-1-0
Focus on maximizing knee flexion.
Place feet as low on the platform as
you can without heels lifting. If your
low back/hips get pulled forward off
the pad at the bottom of the squat
your feet are too high on the platform.
Brace and maintain a neutral spine.
30 DEGREE INCLINE
BARBELL BENCH
2x6-8
3-0-1-0
Minimize any arch. If the ground is too
far causing you to arch, trying to reach
it with your feet, you can put plates or
dumbbells under your feet.
Control the eccentric then drive the
upper arms towards the middle of the
clavicles.
WEIGHTED DIPS
LEG EXTENSIONS
CABLE FLY OR
PEC DECK
2x8-10
2x10
2X10-12
3-0-1-0
Shift the hips back to be able to tip the
upper body forward as much as possible while maintaining good balance.
This will allow us to better work the
chest. Control the descent and stop
before your shoulder would start to
“roll forward”.
2-0-1-2
Line your knees up with the axis of
rotation of the machine. Sit back and
pull yourself into the seat. Feet neutral
or toes pointed up towards your head.
Legs should not be rotating as you
extend if set up properly. Make sure
knees are tracking in line with toes.
3-0-1-1
Line up the Fly/Pec Deck so at the
bottom, the wrist is stacked over the
elbow or slightly inside of that (if
you’re doing a fly then the wrist may
be outside the elbow but you should
still bend the arm as you come back)
and the upper arm is around a 3050deg angle out from the side of your
torso. Bend the elbow as you come
back and then press driving the upper
arm into the side of the pec.
Standing or seated are both fine. If
bracing becomes an issue, I would
recommend seated.
WEIGHT
ACCLIMATION PHASE
Bench height set to 30deg. Press from
45deg upper arm angle, not 90deg
flared out to the shoulders.
REPS
WEEK 8 DAY 2
37
STUD MUFFINS
x
BACK, BICEPS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
CHEST SUPPORTED
PRONATED UPPER
BACK ROW
SUPERSET
EXERCISE 1:
CHEST SUPPORTED
NEUTRAL GRIP ROW
3x8-10
3x6-8
2x8-10
2-2-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
2-0-1-0
Pronated palms out or you can use a
slightly angled grip. Use a 1.5x shoulder
width grip. Think about driving your
elbows in to your hips. Lean back just
as little as needed to accomodate that
motion. Control the descent, feeling
the stretch in your lats and stop once
you feel your lats are fully stretched.
2-0-1-0
Use a chest supported machine driving
the upper arm back around in line with
the shoulder. As the arms pass the torso finish the movement by squeezing
the traps. Keep your chest pinned to
the pad.
2-0-1-0
Use an attachment with a neutral grip
that allows you to keep the arms tight
into the side of the body. If you don’t
have one you can throw d-handles
onto a straight/ez bar to fashion one.
Tip from the waist as needed so the
shoulder is flexed 90deg (upper arm
around shoulder height). If using a
chest supported row then just set the
seat height to set the starting upper
arm angle. Maintain a neutral spine
then drive the upper arm down and
back.
Use a long rope, dual cables or
something similar, keeping the arms in
line with the side of the torso. (Palms
facing each other) Keep tension on the
lats as you raise up. Don’t just let the
cable pull your arms up.
SUPERSET
EXERCISE 2:
CABLE PULLOVERS
2x8-10
2-0-1-0
For your start position, hinge pushing
the hips back so the rope and your
arms form a 70-90deg angle when
your upper arms are close to your head
in the top stretched position. This will
help to load more of the mid to low
lats. You should be able to feel the end
range if you’re actively reaching up.
Drive the upper arms down and back
flexing the lats.
Don’t worry if you can’t come all the
way down to your sides with your
upper arms as were most focused on
loading/working the top of the ROM.
EZ BAR OR DB CURL
2x8-10
2-0-1-0
Keep the upper arm fixed in place. Focus on driving the forearms up towards
the bicep actively flexing. Control the
descent.
HYPERTROPHY PHASE
WEIGHTED PULL UPS
2x8-10
WEEK 8 DAY 3
38
STUD MUFFINS
x
BENCH & DEADLIFT
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Traps driven into the bench with only
a slight arch or as much as needed if
practicing a comp bench.
BARBELL FLAT
BENCH
Keep feet planted and glutes engaged.
3x6-8
3-0-1-0
Press upper arm in towards the midline
of the chest.
Do not press with flared elbows, tuck
into around 45deg to better leverage
the pecs.
BB FLOOR PRESS OR
CABLE FLY
QUAD BIAS
BULGARIAN SPLIT
SQUAT OR SINGLE
LEG, LEG PRESS
GLUTE LUNGES
2x6-8
Allow for a knee bend of 20-30deg.
Enough to take tension off the hamstrings to work the glutes. Brace yourself, then initiate and follow through
the whole rep by sending the hips
back. Slightly tuck the chin. Only go
down as far as you’re able to push the
hips back. Drive the hips back through
to come up.
BB or DB Floor Press - Upper arm angle around 45deg (Between shoulder
height and at your sides). Think about
driving the bicep into the side of your
chest.
2x10-12
1x8-10
1X6-10
3-0-1-0
Cable Fly - set the height 2-3 notches
below shoulder height so you’re able to
keep that same 45deg arm angle and
drive the upper arm to the mid pec. It
should be a slight low to high cable angle but not so much so that you need
to turn the palms to the ceiling.
3-1-1-0
Single leg. Hip width stance (may need
to adjust based on structure) Low
platform foot placement. Go for max
knee flexion. Brace, pull yourself into
the seat and don’t allow your hips/
low back to lift off the seat. Make sure
knees are tracking in line with toes.
2-0-1-0
Step forward with a longer stride
length than you would have used for
the quad bias split squat. There should
be around a 90deg angle formed by
the shin and thigh at the bottom of
your lunge. Minimize kicking off with
the back leg. Instead focus on driving
up with the front working leg. Hinge
forward slightly maintaining a neutral
spine to better load and stretch the
glutes.
HYPERTROPHY PHASE
CONVENTIONAL
DEADLIFT, RDL, OR
SLDL
Deadlift
2-0-1-0
or
RDL/
SLDL
3-1-1-0
WEEK 8 DAY 4
39
STUD MUFFINS
x
DELTS, ARMS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
TRICEP PUSH DOWN
CABLE LATERAL
RAISE
3x6-8
2-2-1-0
2-0-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
Set up bench to 60-70deg where
you’re able to keep the forearms perpendicular to the ground at the bottom
of the rep while getting a good stretch
on the front delts.
Then, drive the upper arms towards
your head. Press in the scapular plane
around 30deg forward from the
shoulder.
3x6-8
3x8-10
2-0-1-0
2-0-1-0
Keep the upper arms fixed in place in
line with your torso. You do not have
to pin them to your side, you can allow
them to flare naturally. Slightly retract
the scapula for stability. Use a long
rope that allows you to extend fully in
line with the elbows. If your gym has
none, you can use two shorter ropes
pulled through or a dual cable set up.
Set the cable up low and cross over
behind you. The cables should form
a 90deg angle with the forearm
during the middle of the lift. Raise in
the scapular plane around 30-45deg
forward of straight out to the side from
the shoulder.
Cue reaching out as you raise. It’s
fine to come up higher than shoulder
height.
REVERSE CURL
3x8-10
2-0-1-1
DB, Cable, EZ bar all work, just pick
one and stick to it. Pronated grip. Keep
the upper arm fixed in place and drive
your forearm to your bicep. Minimize
using momentum
HYPERTROPHY PHASE
OVERHEAD PRESS
3x6-8
WEEK 9 DAY 1
40
STUD MUFFINS
x
QUADS, CHEST, & TRICEPS
EXERCISES
BARBELL, HACK, OR
PENDULUM SQUAT
SETS X
REPS
3x6-8
TEMPO
DESCRIPTION
3-0-1-0
Focus on maximizing knee flexion.
Place feet as low on the platform as
you can without heels lifting. If your
low back/hips get pulled forward off
the pad at the bottom of the squat
your feet are too high on the platform.
Brace and maintain a neutral spine.
30 DEGREE INCLINE
BARBELL BENCH
2x6-8
3-0-1-0
Minimize any arch. If the ground is too
far causing you to arch, trying to reach
it with your feet, you can put plates or
dumbbells under your feet.
Control the eccentric then drive the
upper arms towards the middle of the
clavicles.
WEIGHTED DIPS
LEG EXTENSIONS
CABLE FLY OR
PEC DECK
2x8-10
2x10
2X10-12
3-0-1-0
Shift the hips back to be able to tip the
upper body forward as much as possible while maintaining good balance.
This will allow us to better work the
chest. Control the descent and stop
before your shoulder would start to
“roll forward”.
2-0-1-2
Line your knees up with the axis of
rotation of the machine. Sit back and
pull yourself into the seat. Feet neutral
or toes pointed up towards your head.
Legs should not be rotating as you
extend if set up properly. Make sure
knees are tracking in line with toes.
3-0-1-1
Line up the Fly/Pec Deck so at the
bottom, the wrist is stacked over the
elbow or slightly inside of that (if
you’re doing a fly then the wrist may
be outside the elbow but you should
still bend the arm as you come back)
and the upper arm is around a 3050deg angle out from the side of your
torso. Bend the elbow as you come
back and then press driving the upper
arm into the side of the pec.
Standing or seated are both fine. If
bracing becomes an issue, I would
recommend seated.
WEIGHT
ACCLIMATION PHASE
Bench height set to 30deg. Press from
45deg upper arm angle, not 90deg
flared out to the shoulders.
REPS
WEEK 9 DAY 2
41
STUD MUFFINS
x
BACK, BICEPS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
CHEST SUPPORTED
PRONATED UPPER
BACK ROW
SUPERSET
EXERCISE 1:
CHEST SUPPORTED
NEUTRAL GRIP ROW
3x8-10
3x6-8
2x8-10
2-2-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
2-0-1-0
Pronated palms out or you can use a
slightly angled grip. Use a 1.5x shoulder
width grip. Think about driving your
elbows in to your hips. Lean back just
as little as needed to accomodate that
motion. Control the descent, feeling
the stretch in your lats and stop once
you feel your lats are fully stretched.
2-0-1-0
Use a chest supported machine driving
the upper arm back around in line with
the shoulder. As the arms pass the torso finish the movement by squeezing
the traps. Keep your chest pinned to
the pad.
2-0-1-0
Use an attachment with a neutral grip
that allows you to keep the arms tight
into the side of the body. If you don’t
have one you can throw d-handles
onto a straight/ez bar to fashion one.
Tip from the waist as needed so the
shoulder is flexed 90deg (upper arm
around shoulder height). If using a
chest supported row then just set the
seat height to set the starting upper
arm angle. Maintain a neutral spine
then drive the upper arm down and
back.
Use a long rope, dual cables or
something similar, keeping the arms in
line with the side of the torso. (Palms
facing each other) Keep tension on the
lats as you raise up. Don’t just let the
cable pull your arms up.
SUPERSET
EXERCISE 2:
CABLE PULLOVERS
2x8-10
2-0-1-0
For your start position, hinge pushing
the hips back so the rope and your
arms form a 70-90deg angle when
your upper arms are close to your head
in the top stretched position. This will
help to load more of the mid to low
lats. You should be able to feel the end
range if you’re actively reaching up.
Drive the upper arms down and back
flexing the lats.
Don’t worry if you can’t come all the
way down to your sides with your
upper arms as were most focused on
loading/working the top of the ROM.
EZ BAR OR DB CURL
2x8-10
2-0-1-0
Keep the upper arm fixed in place. Focus on driving the forearms up towards
the bicep actively flexing. Control the
descent.
HYPERTROPHY PHASE
WEIGHTED PULL UPS
2x8-10
WEEK 9 DAY 3
42
STUD MUFFINS
x
BENCH & DEADLIFT
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Traps driven into the bench with only
a slight arch or as much as needed if
practicing a comp bench.
BARBELL FLAT
BENCH
Keep feet planted and glutes engaged.
3x6-8
3-0-1-0
Press upper arm in towards the midline
of the chest.
Do not press with flared elbows, tuck
into around 45deg to better leverage
the pecs.
BB FLOOR PRESS OR
CABLE FLY
QUAD BIAS
BULGARIAN SPLIT
SQUAT OR SINGLE
LEG, LEG PRESS
GLUTE LUNGES
2x6-8
Allow for a knee bend of 20-30deg.
Enough to take tension off the hamstrings to work the glutes. Brace yourself, then initiate and follow through
the whole rep by sending the hips
back. Slightly tuck the chin. Only go
down as far as you’re able to push the
hips back. Drive the hips back through
to come up.
BB or DB Floor Press - Upper arm angle around 45deg (Between shoulder
height and at your sides). Think about
driving the bicep into the side of your
chest.
2x10-12
1x8-10
1X6-10
3-0-1-0
Cable Fly - set the height 2-3 notches
below shoulder height so you’re able to
keep that same 45deg arm angle and
drive the upper arm to the mid pec. It
should be a slight low to high cable angle but not so much so that you need
to turn the palms to the ceiling.
3-1-1-0
Single leg. Hip width stance (may need
to adjust based on structure) Low
platform foot placement. Go for max
knee flexion. Brace, pull yourself into
the seat and don’t allow your hips/
low back to lift off the seat. Make sure
knees are tracking in line with toes.
2-0-1-0
Step forward with a longer stride
length than you would have used for
the quad bias split squat. There should
be around a 90deg angle formed by
the shin and thigh at the bottom of
your lunge. Minimize kicking off with
the back leg. Instead focus on driving
up with the front working leg. Hinge
forward slightly maintaining a neutral
spine to better load and stretch the
glutes.
HYPERTROPHY PHASE
CONVENTIONAL
DEADLIFT, RDL, OR
SLDL
Deadlift
2-0-1-0
or
RDL/
SLDL
3-1-1-0
WEEK 9 DAY 4
43
STUD MUFFINS
x
DELTS, ARMS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
TRICEP PUSH DOWN
CABLE LATERAL
RAISE
3x6-8
2-2-1-0
2-0-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
Set up bench to 60-70deg where
you’re able to keep the forearms perpendicular to the ground at the bottom
of the rep while getting a good stretch
on the front delts.
Then, drive the upper arms towards
your head. Press in the scapular plane
around 30deg forward from the
shoulder.
3x6-8
3x8-10
2-0-1-0
2-0-1-0
Keep the upper arms fixed in place in
line with your torso. You do not have
to pin them to your side, you can allow
them to flare naturally. Slightly retract
the scapula for stability. Use a long
rope that allows you to extend fully in
line with the elbows. If your gym has
none, you can use two shorter ropes
pulled through or a dual cable set up.
Set the cable up low and cross over
behind you. The cables should form
a 90deg angle with the forearm
during the middle of the lift. Raise in
the scapular plane around 30-45deg
forward of straight out to the side from
the shoulder.
Cue reaching out as you raise. It’s
fine to come up higher than shoulder
height.
REVERSE CURL
3x8-10
2-0-1-1
DB, Cable, EZ bar all work, just pick
one and stick to it. Pronated grip. Keep
the upper arm fixed in place and drive
your forearm to your bicep. Minimize
using momentum
HYPERTROPHY PHASE
OVERHEAD PRESS
3x6-8
WEEK 10 DAY 1
QUADS, CHEST, & TRICEPS
EXERCISES
BARBELL, HACK, OR
PENDULUM SQUAT
SETS X
REPS
3x6-8
TEMPO
DESCRIPTION
3-0-1-0
Focus on maximizing knee flexion.
Place feet as low on the platform as
you can without heels lifting. If your
low back/hips get pulled forward off
the pad at the bottom of the squat
your feet are too high on the platform.
Brace and maintain a neutral spine.
30 DEGREE INCLINE
BARBELL BENCH
2x6-8
3-0-1-0
Minimize any arch. If the ground is too
far causing you to arch, trying to reach
it with your feet, you can put plates or
dumbbells under your feet.
Control the eccentric then drive the
upper arms towards the middle of the
clavicles.
WEIGHTED DIPS
LEG EXTENSIONS
CABLE FLY OR
PEC DECK
2x8-10
2x10
2X10-12
3-0-1-0
Shift the hips back to be able to tip the
upper body forward as much as possible while maintaining good balance.
This will allow us to better work the
chest. Control the descent and stop
before your shoulder would start to
“roll forward”.
2-0-1-2
Line your knees up with the axis of
rotation of the machine. Sit back and
pull yourself into the seat. Feet neutral
or toes pointed up towards your head.
Legs should not be rotating as you
extend if set up properly. Make sure
knees are tracking in line with toes.
3-0-1-1
Line up the Fly/Pec Deck so at the
bottom, the wrist is stacked over the
elbow or slightly inside of that (if
you’re doing a fly then the wrist may
be outside the elbow but you should
still bend the arm as you come back)
and the upper arm is around a 3050deg angle out from the side of your
torso. Bend the elbow as you come
back and then press driving the upper
arm into the side of the pec.
Standing or seated are both fine. If
bracing becomes an issue, I would
recommend seated.
WEIGHT
ACCLIMATION PHASE
Bench height set to 30deg. Press from
45deg upper arm angle, not 90deg
flared out to the shoulders.
REPS
44
STUD MUFFINS
x
WEEK 10 DAY 2
BACK, BICEPS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
45
STUD MUFFINS
x
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
CHEST SUPPORTED
PRONATED UPPER
BACK ROW
SUPERSET
EXERCISE 1:
CHEST SUPPORTED
NEUTRAL GRIP ROW
3x8-10
3x6-8
2x8-10
2-2-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
2-0-1-0
Pronated palms out or you can use a
slightly angled grip. Use a 1.5x shoulder
width grip. Think about driving your
elbows in to your hips. Lean back just
as little as needed to accomodate that
motion. Control the descent, feeling
the stretch in your lats and stop once
you feel your lats are fully stretched.
2-0-1-0
Use a chest supported machine driving
the upper arm back around in line with
the shoulder. As the arms pass the torso finish the movement by squeezing
the traps. Keep your chest pinned to
the pad.
2-0-1-0
Use an attachment with a neutral grip
that allows you to keep the arms tight
into the side of the body. If you don’t
have one you can throw d-handles
onto a straight/ez bar to fashion one.
Tip from the waist as needed so the
shoulder is flexed 90deg (upper arm
around shoulder height). If using a
chest supported row then just set the
seat height to set the starting upper
arm angle. Maintain a neutral spine
then drive the upper arm down and
back.
Use a long rope, dual cables or
something similar, keeping the arms in
line with the side of the torso. (Palms
facing each other) Keep tension on the
lats as you raise up. Don’t just let the
cable pull your arms up.
SUPERSET
EXERCISE 2:
CABLE PULLOVERS
2x8-10
2-0-1-0
For your start position, hinge pushing
the hips back so the rope and your
arms form a 70-90deg angle when
your upper arms are close to your head
in the top stretched position. This will
help to load more of the mid to low
lats. You should be able to feel the end
range if you’re actively reaching up.
Drive the upper arms down and back
flexing the lats.
Don’t worry if you can’t come all the
way down to your sides with your
upper arms as were most focused on
loading/working the top of the ROM.
EZ BAR OR DB CURL
2x8-10
2-0-1-0
Keep the upper arm fixed in place. Focus on driving the forearms up towards
the bicep actively flexing. Control the
descent.
HYPERTROPHY PHASE
WEIGHTED PULL UPS
2x8-10
WEEK 10 DAY 3
BENCH & DEADLIFT
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
46
STUD MUFFINS
x
WEIGHT
Traps driven into the bench with only
a slight arch or as much as needed if
practicing a comp bench.
BARBELL FLAT
BENCH
Keep feet planted and glutes engaged.
3x6-8
3-0-1-0
Press upper arm in towards the midline
of the chest.
Do not press with flared elbows, tuck
into around 45deg to better leverage
the pecs.
BB FLOOR PRESS OR
CABLE FLY
QUAD BIAS
BULGARIAN SPLIT
SQUAT OR SINGLE
LEG, LEG PRESS
GLUTE LUNGES
2x6-8
Allow for a knee bend of 20-30deg.
Enough to take tension off the hamstrings to work the glutes. Brace yourself, then initiate and follow through
the whole rep by sending the hips
back. Slightly tuck the chin. Only go
down as far as you’re able to push the
hips back. Drive the hips back through
to come up.
BB or DB Floor Press - Upper arm angle around 45deg (Between shoulder
height and at your sides). Think about
driving the bicep into the side of your
chest.
2x10-12
1x8-10
1X6-10
3-0-1-0
Cable Fly - set the height 2-3 notches
below shoulder height so you’re able to
keep that same 45deg arm angle and
drive the upper arm to the mid pec. It
should be a slight low to high cable angle but not so much so that you need
to turn the palms to the ceiling.
3-1-1-0
Single leg. Hip width stance (may need
to adjust based on structure) Low
platform foot placement. Go for max
knee flexion. Brace, pull yourself into
the seat and don’t allow your hips/
low back to lift off the seat. Make sure
knees are tracking in line with toes.
2-0-1-0
Step forward with a longer stride
length than you would have used for
the quad bias split squat. There should
be around a 90deg angle formed by
the shin and thigh at the bottom of
your lunge. Minimize kicking off with
the back leg. Instead focus on driving
up with the front working leg. Hinge
forward slightly maintaining a neutral
spine to better load and stretch the
glutes.
HYPERTROPHY PHASE
CONVENTIONAL
DEADLIFT, RDL, OR
SLDL
Deadlift
2-0-1-0
or
RDL/
SLDL
3-1-1-0
WEEK 10 DAY 4
DELTS, ARMS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
47
STUD MUFFINS
x
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
TRICEP PUSH DOWN
CABLE LATERAL
RAISE
3x6-8
2-2-1-0
2-0-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
Set up bench to 60-70deg where
you’re able to keep the forearms perpendicular to the ground at the bottom
of the rep while getting a good stretch
on the front delts.
Then, drive the upper arms towards
your head. Press in the scapular plane
around 30deg forward from the
shoulder.
3x6-8
3x8-10
2-0-1-0
2-0-1-0
Keep the upper arms fixed in place in
line with your torso. You do not have
to pin them to your side, you can allow
them to flare naturally. Slightly retract
the scapula for stability. Use a long
rope that allows you to extend fully in
line with the elbows. If your gym has
none, you can use two shorter ropes
pulled through or a dual cable set up.
Set the cable up low and cross over
behind you. The cables should form
a 90deg angle with the forearm
during the middle of the lift. Raise in
the scapular plane around 30-45deg
forward of straight out to the side from
the shoulder.
Cue reaching out as you raise. It’s
fine to come up higher than shoulder
height.
REVERSE CURL
3x8-10
2-0-1-1
DB, Cable, EZ bar all work, just pick
one and stick to it. Pronated grip. Keep
the upper arm fixed in place and drive
your forearm to your bicep. Minimize
using momentum
HYPERTROPHY PHASE
OVERHEAD PRESS
3x6-8
WEEK 11 DAY 1
QUADS, CHEST, & TRICEPS
EXERCISES
BARBELL, HACK, OR
PENDULUM SQUAT
SETS X
REPS
3x6-8
TEMPO
DESCRIPTION
3-0-1-0
Focus on maximizing knee flexion.
Place feet as low on the platform as
you can without heels lifting. If your
low back/hips get pulled forward off
the pad at the bottom of the squat
your feet are too high on the platform.
Brace and maintain a neutral spine.
30 DEGREE INCLINE
BARBELL BENCH
2x6-8
3-0-1-0
Minimize any arch. If the ground is too
far causing you to arch, trying to reach
it with your feet, you can put plates or
dumbbells under your feet.
Control the eccentric then drive the
upper arms towards the middle of the
clavicles.
WEIGHTED DIPS
LEG EXTENSIONS
CABLE FLY OR
PEC DECK
2x8-10
2x10
2X10-12
3-0-1-0
Shift the hips back to be able to tip the
upper body forward as much as possible while maintaining good balance.
This will allow us to better work the
chest. Control the descent and stop
before your shoulder would start to
“roll forward”.
2-0-1-2
Line your knees up with the axis of
rotation of the machine. Sit back and
pull yourself into the seat. Feet neutral
or toes pointed up towards your head.
Legs should not be rotating as you
extend if set up properly. Make sure
knees are tracking in line with toes.
3-0-1-1
Line up the Fly/Pec Deck so at the
bottom, the wrist is stacked over the
elbow or slightly inside of that (if
you’re doing a fly then the wrist may
be outside the elbow but you should
still bend the arm as you come back)
and the upper arm is around a 3050deg angle out from the side of your
torso. Bend the elbow as you come
back and then press driving the upper
arm into the side of the pec.
Standing or seated are both fine. If
bracing becomes an issue, I would
recommend seated.
WEIGHT
ACCLIMATION PHASE
Bench height set to 30deg. Press from
45deg upper arm angle, not 90deg
flared out to the shoulders.
REPS
48
STUD MUFFINS
x
WEEK 11 DAY 2
BACK, BICEPS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
49
STUD MUFFINS
x
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
CHEST SUPPORTED
PRONATED UPPER
BACK ROW
SUPERSET
EXERCISE 1:
CHEST SUPPORTED
NEUTRAL GRIP ROW
3x8-10
3x6-8
2x8-10
2-2-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
2-0-1-0
Pronated palms out or you can use a
slightly angled grip. Use a 1.5x shoulder
width grip. Think about driving your
elbows in to your hips. Lean back just
as little as needed to accomodate that
motion. Control the descent, feeling
the stretch in your lats and stop once
you feel your lats are fully stretched.
2-0-1-0
Use a chest supported machine driving
the upper arm back around in line with
the shoulder. As the arms pass the torso finish the movement by squeezing
the traps. Keep your chest pinned to
the pad.
2-0-1-0
Use an attachment with a neutral grip
that allows you to keep the arms tight
into the side of the body. If you don’t
have one you can throw d-handles
onto a straight/ez bar to fashion one.
Tip from the waist as needed so the
shoulder is flexed 90deg (upper arm
around shoulder height). If using a
chest supported row then just set the
seat height to set the starting upper
arm angle. Maintain a neutral spine
then drive the upper arm down and
back.
Use a long rope, dual cables or
something similar, keeping the arms in
line with the side of the torso. (Palms
facing each other) Keep tension on the
lats as you raise up. Don’t just let the
cable pull your arms up.
SUPERSET
EXERCISE 2:
CABLE PULLOVERS
2x8-10
2-0-1-0
For your start position, hinge pushing
the hips back so the rope and your
arms form a 70-90deg angle when
your upper arms are close to your head
in the top stretched position. This will
help to load more of the mid to low
lats. You should be able to feel the end
range if you’re actively reaching up.
Drive the upper arms down and back
flexing the lats.
Don’t worry if you can’t come all the
way down to your sides with your
upper arms as were most focused on
loading/working the top of the ROM.
EZ BAR OR DB CURL
2x8-10
2-0-1-0
Keep the upper arm fixed in place. Focus on driving the forearms up towards
the bicep actively flexing. Control the
descent.
HYPERTROPHY PHASE
WEIGHTED PULL UPS
2x8-10
WEEK 11 DAY 3
BENCH & DEADLIFT
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
50
STUD MUFFINS
x
WEIGHT
Traps driven into the bench with only
a slight arch or as much as needed if
practicing a comp bench.
BARBELL FLAT
BENCH
Keep feet planted and glutes engaged.
3x6-8
3-0-1-0
Press upper arm in towards the midline
of the chest.
Do not press with flared elbows, tuck
into around 45deg to better leverage
the pecs.
BB FLOOR PRESS OR
CABLE FLY
QUAD BIAS
BULGARIAN SPLIT
SQUAT OR SINGLE
LEG, LEG PRESS
GLUTE LUNGES
2x6-8
Allow for a knee bend of 20-30deg.
Enough to take tension off the hamstrings to work the glutes. Brace yourself, then initiate and follow through
the whole rep by sending the hips
back. Slightly tuck the chin. Only go
down as far as you’re able to push the
hips back. Drive the hips back through
to come up.
BB or DB Floor Press - Upper arm angle around 45deg (Between shoulder
height and at your sides). Think about
driving the bicep into the side of your
chest.
2x10-12
1x8-10
1X6-10
3-0-1-0
Cable Fly - set the height 2-3 notches
below shoulder height so you’re able to
keep that same 45deg arm angle and
drive the upper arm to the mid pec. It
should be a slight low to high cable angle but not so much so that you need
to turn the palms to the ceiling.
3-1-1-0
Single leg. Hip width stance (may need
to adjust based on structure) Low
platform foot placement. Go for max
knee flexion. Brace, pull yourself into
the seat and don’t allow your hips/
low back to lift off the seat. Make sure
knees are tracking in line with toes.
2-0-1-0
Step forward with a longer stride
length than you would have used for
the quad bias split squat. There should
be around a 90deg angle formed by
the shin and thigh at the bottom of
your lunge. Minimize kicking off with
the back leg. Instead focus on driving
up with the front working leg. Hinge
forward slightly maintaining a neutral
spine to better load and stretch the
glutes.
HYPERTROPHY PHASE
CONVENTIONAL
DEADLIFT, RDL, OR
SLDL
Deadlift
2-0-1-0
or
RDL/
SLDL
3-1-1-0
WEEK 11 DAY 4
DELTS, ARMS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
51
STUD MUFFINS
x
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
TRICEP PUSH DOWN
CABLE LATERAL
RAISE
3x6-8
2-2-1-0
2-0-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
Set up bench to 60-70deg where
you’re able to keep the forearms perpendicular to the ground at the bottom
of the rep while getting a good stretch
on the front delts.
Then, drive the upper arms towards
your head. Press in the scapular plane
around 30deg forward from the
shoulder.
3x6-8
3x8-10
2-0-1-0
2-0-1-0
Keep the upper arms fixed in place in
line with your torso. You do not have
to pin them to your side, you can allow
them to flare naturally. Slightly retract
the scapula for stability. Use a long
rope that allows you to extend fully in
line with the elbows. If your gym has
none, you can use two shorter ropes
pulled through or a dual cable set up.
Set the cable up low and cross over
behind you. The cables should form
a 90deg angle with the forearm
during the middle of the lift. Raise in
the scapular plane around 30-45deg
forward of straight out to the side from
the shoulder.
Cue reaching out as you raise. It’s
fine to come up higher than shoulder
height.
REVERSE CURL
3x8-10
2-0-1-1
DB, Cable, EZ bar all work, just pick
one and stick to it. Pronated grip. Keep
the upper arm fixed in place and drive
your forearm to your bicep. Minimize
using momentum
HYPERTROPHY PHASE
OVERHEAD PRESS
3x6-8
WEEK 12 DAY 1
QUADS, CHEST, & TRICEPS
EXERCISES
BARBELL, HACK, OR
PENDULUM SQUAT
SETS X
REPS
3x6-8
TEMPO
DESCRIPTION
3-0-1-0
Focus on maximizing knee flexion.
Place feet as low on the platform as
you can without heels lifting. If your
low back/hips get pulled forward off
the pad at the bottom of the squat
your feet are too high on the platform.
Brace and maintain a neutral spine.
30 DEGREE INCLINE
BARBELL BENCH
2x6-8
3-0-1-0
Minimize any arch. If the ground is too
far causing you to arch, trying to reach
it with your feet, you can put plates or
dumbbells under your feet.
Control the eccentric then drive the
upper arms towards the middle of the
clavicles.
WEIGHTED DIPS
LEG EXTENSIONS
CABLE FLY OR
PEC DECK
2x8-10
2x10
2X10-12
3-0-1-0
Shift the hips back to be able to tip the
upper body forward as much as possible while maintaining good balance.
This will allow us to better work the
chest. Control the descent and stop
before your shoulder would start to
“roll forward”.
2-0-1-2
Line your knees up with the axis of
rotation of the machine. Sit back and
pull yourself into the seat. Feet neutral
or toes pointed up towards your head.
Legs should not be rotating as you
extend if set up properly. Make sure
knees are tracking in line with toes.
3-0-1-1
Line up the Fly/Pec Deck so at the
bottom, the wrist is stacked over the
elbow or slightly inside of that (if
you’re doing a fly then the wrist may
be outside the elbow but you should
still bend the arm as you come back)
and the upper arm is around a 3050deg angle out from the side of your
torso. Bend the elbow as you come
back and then press driving the upper
arm into the side of the pec.
Standing or seated are both fine. If
bracing becomes an issue, I would
recommend seated.
WEIGHT
ACCLIMATION PHASE
Bench height set to 30deg. Press from
45deg upper arm angle, not 90deg
flared out to the shoulders.
REPS
52
STUD MUFFINS
x
WEEK 12 DAY 2
BACK, BICEPS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
53
STUD MUFFINS
x
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
CHEST SUPPORTED
PRONATED UPPER
BACK ROW
SUPERSET
EXERCISE 1:
CHEST SUPPORTED
NEUTRAL GRIP ROW
3x8-10
3x6-8
2x8-10
2-2-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
2-0-1-0
Pronated palms out or you can use a
slightly angled grip. Use a 1.5x shoulder
width grip. Think about driving your
elbows in to your hips. Lean back just
as little as needed to accomodate that
motion. Control the descent, feeling
the stretch in your lats and stop once
you feel your lats are fully stretched.
2-0-1-0
Use a chest supported machine driving
the upper arm back around in line with
the shoulder. As the arms pass the torso finish the movement by squeezing
the traps. Keep your chest pinned to
the pad.
2-0-1-0
Use an attachment with a neutral grip
that allows you to keep the arms tight
into the side of the body. If you don’t
have one you can throw d-handles
onto a straight/ez bar to fashion one.
Tip from the waist as needed so the
shoulder is flexed 90deg (upper arm
around shoulder height). If using a
chest supported row then just set the
seat height to set the starting upper
arm angle. Maintain a neutral spine
then drive the upper arm down and
back.
Use a long rope, dual cables or
something similar, keeping the arms in
line with the side of the torso. (Palms
facing each other) Keep tension on the
lats as you raise up. Don’t just let the
cable pull your arms up.
SUPERSET
EXERCISE 2:
CABLE PULLOVERS
2x8-10
2-0-1-0
For your start position, hinge pushing
the hips back so the rope and your
arms form a 70-90deg angle when
your upper arms are close to your head
in the top stretched position. This will
help to load more of the mid to low
lats. You should be able to feel the end
range if you’re actively reaching up.
Drive the upper arms down and back
flexing the lats.
Don’t worry if you can’t come all the
way down to your sides with your
upper arms as were most focused on
loading/working the top of the ROM.
EZ BAR OR DB CURL
2x8-10
2-0-1-0
Keep the upper arm fixed in place. Focus on driving the forearms up towards
the bicep actively flexing. Control the
descent.
HYPERTROPHY PHASE
WEIGHTED PULL UPS
2x8-10
WEEK 12 DAY 3
BENCH & DEADLIFT
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
54
STUD MUFFINS
x
WEIGHT
Traps driven into the bench with only
a slight arch or as much as needed if
practicing a comp bench.
BARBELL FLAT
BENCH
Keep feet planted and glutes engaged.
3x6-8
3-0-1-0
Press upper arm in towards the midline
of the chest.
Do not press with flared elbows, tuck
into around 45deg to better leverage
the pecs.
BB FLOOR PRESS OR
CABLE FLY
QUAD BIAS
BULGARIAN SPLIT
SQUAT OR SINGLE
LEG, LEG PRESS
GLUTE LUNGES
2x6-8
Allow for a knee bend of 20-30deg.
Enough to take tension off the hamstrings to work the glutes. Brace yourself, then initiate and follow through
the whole rep by sending the hips
back. Slightly tuck the chin. Only go
down as far as you’re able to push the
hips back. Drive the hips back through
to come up.
BB or DB Floor Press - Upper arm angle around 45deg (Between shoulder
height and at your sides). Think about
driving the bicep into the side of your
chest.
2x10-12
1x8-10
1X6-10
3-0-1-0
Cable Fly - set the height 2-3 notches
below shoulder height so you’re able to
keep that same 45deg arm angle and
drive the upper arm to the mid pec. It
should be a slight low to high cable angle but not so much so that you need
to turn the palms to the ceiling.
3-1-1-0
Single leg. Hip width stance (may need
to adjust based on structure) Low
platform foot placement. Go for max
knee flexion. Brace, pull yourself into
the seat and don’t allow your hips/
low back to lift off the seat. Make sure
knees are tracking in line with toes.
2-0-1-0
Step forward with a longer stride
length than you would have used for
the quad bias split squat. There should
be around a 90deg angle formed by
the shin and thigh at the bottom of
your lunge. Minimize kicking off with
the back leg. Instead focus on driving
up with the front working leg. Hinge
forward slightly maintaining a neutral
spine to better load and stretch the
glutes.
HYPERTROPHY PHASE
CONVENTIONAL
DEADLIFT, RDL, OR
SLDL
Deadlift
2-0-1-0
or
RDL/
SLDL
3-1-1-0
WEEK 12 DAY 4
DELTS, ARMS, & CALVES
EXERCISES
SETS X
REPS
TEMPO
DESCRIPTION
REPS
55
STUD MUFFINS
x
WEIGHT
Either seated or standing. Smith machine, barbell or machine works!
STRAIGHT LEG CALF
RAISE
TRICEP PUSH DOWN
CABLE LATERAL
RAISE
3x6-8
2-2-1-0
2-0-1-0
Toes pointed straight ahead. Lower
yourself with control (no bouncing)
getting a good stretch. Actively flexing
the tibialis anterior can help (front shin
muscle), then drive up through your
toes thinking about pulling your calf to
your knee.
Set up bench to 60-70deg where
you’re able to keep the forearms perpendicular to the ground at the bottom
of the rep while getting a good stretch
on the front delts.
Then, drive the upper arms towards
your head. Press in the scapular plane
around 30deg forward from the
shoulder.
3x6-8
3x8-10
2-0-1-0
2-0-1-0
Keep the upper arms fixed in place in
line with your torso. You do not have
to pin them to your side, you can allow
them to flare naturally. Slightly retract
the scapula for stability. Use a long
rope that allows you to extend fully in
line with the elbows. If your gym has
none, you can use two shorter ropes
pulled through or a dual cable set up.
Set the cable up low and cross over
behind you. The cables should form
a 90deg angle with the forearm
during the middle of the lift. Raise in
the scapular plane around 30-45deg
forward of straight out to the side from
the shoulder.
Cue reaching out as you raise. It’s
fine to come up higher than shoulder
height.
REVERSE CURL
3x8-10
2-0-1-1
DB, Cable, EZ bar all work, just pick
one and stick to it. Pronated grip. Keep
the upper arm fixed in place and drive
your forearm to your bicep. Minimize
using momentum
HYPERTROPHY PHASE
OVERHEAD PRESS
3x6-8
ALTERNATIVE
EXERCISES
56
STUD MUFFINS
x
57
STUD MUFFINS
x
LIST OF
ALTERNATE
EXERCISES
HACK/PENDULUM
SQUAT
INCLINE BB BENCH
DIPS
Heel elevated SSB or barbell
squat/regular barbell squat,
quad biased leg press, quad
biased split squat, heel elevated
smith machine back squat
Incline cable press, incline machine press, converging incline
press, incline smith machine
press, Incline DB press
Overhead cable extension, JM
Press, dip machine, bodyweight
skullcrushers, Skullcrushers
LEG EXTENSIONS
WEIGHTED PULL UP
UPPER BACK ROW 45
AND 90 DEG
Banded leg extensions, cable leg
extensions
Pulldown machine
Any row following the same arm
path ideally chest supported. Ie.
dumbbell, barbell, seated cable,
machine
FLAT BB BENCH
DB OVERHEAD PRESS
TRICEP PUSHDOWN
Flat dumbbell bench, flat machine press, converging flat
press, smith machine flat press
Overhead converging machine
press, overhead machine press,
smith machine press, cable press
Cross cable extension, band
push down
CABLE LATERAL RAISE
EZ BAR REVERSE CURL
Chest supported DB lateral raise,
Seated DB lateral raise, lateral
raise machine
Cable or DB Reverse Curls
DISCLAIMER
The health, fitness, nutrition, and
exercise information provided
by Barbell Brigade’s TRAINING
PROGRAM is designed for
informational and educational
purposes only and should not
be utilized as a substitute or
replacement for medical advice,
diagnosis, or treatment.
By presenting this information,
Barbell Brigade is not
suggesting, recommending,
or endorsing any specific
treatment, plan, product, or
course of action.
Barbell Brigade makes no
representations or warranties,
whether expressed or implied,
regarding the accuracy,
completeness, or efficacy of
the information provided by
TRAINING PROGRAM. Barbell
Brigade disclaims any and
all liability for any injury or
other damages associated
with or derived from use of
TRAINING PROGRAM; and the
user represents and warrants
that through his or her use
of the materials provided by
Barbell Brigade’s TRAINING
PROGRAM, he or she forever
releases Barbell Brigade and its
owners, managers, employees, or
agents from any and all liability
for injury or other damages
derived from or associated with
his or her use of the TRAINING
PROGRAM.
58
STUD MUFFINS
x
STUD MUFFINS
x
59