Day 1. Week 1.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 2.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 3.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 4.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 5.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 6. (Deload) - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Volume - RJFitness
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Push A - RJFitness
Exercise
Flat DB Bench Press
Seated DB Anterior Delt Press
Standing Cable Fly (high-low)
Seated Incline Chest Press Machine
Standing Unilateral Cable Lateral Raise
Standing Double Rope Pushdown
Standing DB Curl
Sets
2
2
2
1
1
2
2
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
3
3
3-2
3-2
2
2
2-1
Rest
Notes - RJFitness
3-5m
3-5m
75° bench angle
2-4m
2-4m
1.5-2.5m Lengthened Position (Attachment set close to hand)
1.5-2.5m
1.5-2.5m
Day 2. Week 1.
Push A - RJFitness
Exercise
Flat DB Bench Press
Seated DB Anterior Delt Press
Standing Cable Fly (high-low)
Seated Incline Chest Press Machine
Standing Unilateral Cable Lateral Raise
Standing Double Rope Pushdown
Standing DB Curl
Sets
2
2
2
1
2
3
2
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
2
2
2-1
2-1
1
1
1
Rest
Notes - RJFitness
3-5m
3-5m
75° bench angle
2-4m
2-4m
1.5-2.5m Lengthened Position (Attachment set close to hand)
1.5-2.5m
1.5-2.5m
Load & Reps Used ↓ - RJFitness
Push A - RJFitness
Exercise
Flat DB Bench Press
Seated DB Anterior Delt Press
Standing Cable Fly (high-low)
Seated Incline Chest Press Machine
Standing Unilateral Cable Lateral Raise
Standing Double Rope Pushdown
Standing DB Curl
Sets
2
3
2
2
2
3
2
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
2-1
2-1
1
2-1
1
1-0
1-0
Rest
Notes - RJFitness
3-5m
3-5m
75° bench angle
2-4m
2-4m
1.5-2.5m Lengthened Position (Attachment set close to hand)
1.5-2.5m
1.5-2.5m
Load & Reps Used ↓ - RJFitness
Push A - RJFitness
Exercise
Flat DB Bench Press
Seated DB Anterior Delt Press
Standing Cable Fly (high-low)
Seated Incline Chest Press Machine
Standing Unilateral Cable Lateral Raise
Standing Double Rope Pushdown
Standing DB Curl
Sets
3
3
2
2
3
3
3
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
1
1
1-0
1
1-0
1-0
0
Rest
Notes - RJFitness
3-5m
3-5m
75° bench angle
2-4m
2-4m
1.5-2.5m Lengthened Position (Attachment set close to hand)
1.5-2.5m
1.5-2.5m
Load & Reps Used ↓ - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Day 2. Week 2.
#
1
2
3
4
5
6
Day 2. Week 3.
#
1
2
3
4
5
6
Day 2. Week 4.
#
1
2
3
4
5
6
Push A - RJFitness
Exercise
Flat DB Bench Press
Seated DB Anterior Delt Press
Standing Cable Fly (high-low)
Seated Incline Chest Press Machine
Standing Unilateral Cable Lateral Raise
Standing Double Rope Pushdown
Standing DB Curl
Day 2. Week 5.
Sets
3
3
3
2
3+1MR
3
3
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
1-0
1-0
0
1-0
0
0
0
Rest
Notes - RJFitness
3-5m
3-5m
75° bench angle
2-3m
3-5m
1.5-2.5m Lengthened Position (Attachment set close to hand)
1.5-2.5m
1.5-2.5m
Load & Reps Used ↓ - RJFitness
Push A - RJFitness
Exercise
Flat DB Bench Press
Seated DB Anterior Delt Press
Standing Cable Fly (high-low)
Seated Incline Chest Press Machine
Standing Unilateral Cable Lateral Raise
Standing Double Rope Pushdown
Standing DB Curl
Sets
2
2
1
1
1
2
2
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
4-6
4-6
4-6
4-6
4-6
4-6
4-6
Rest
Notes - RJFitness
3-5m
3-5m
75° bench angle
2-4m
2-4m
1.5-2.5m Lengthened Position (Attachment set close to hand)
1.5-2.5m
1.5-2.5m
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Day 2. Week 6. (Deload) - RJFitness
Intro.
5
4
1
Week 5
8
6.5
4
Total Accumulation
3
2.5
3
4.5
3
7
4.5
2.5
2
#
1
2
3
4
5
6
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
2
2
2
2
2
3 Myorep Dropsets
Reps
6-10
7-12
5-10
10-15
12-15
10-20
RIR
3
3
3
3
3-2
1
Rest
3-5m
2-3m
3-5m
2-3m
Day 3. Week 1.
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
2
3
2
3
2
3 Myorep Dropsets
Reps
6-10
7-12
5-10
10-15
12-15
10-20
RIR
2
2
2
2
2-1
1-0
Rest
3-5m
2-3m
3-5m
2-3m
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
2
3
2
3
3
3 Myorep Dropsets
Reps
6-10
7-12
5-10
10-15
12-15
10-20
RIR
2-1
2-1
2-1
2-1
1
0
Rest
3-5m
2-3m
3-5m
2-3m
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
3
3
3
3
3
3 Myorep Dropsets
Reps
6-10
7-12
5-10
10-15
12-15
10-20
RIR
1
1
1
1
0
0
Rest
3-5m
2-3m
3-5m
2-3m
1m
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Day 3. Week 2.
1m
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Day 3. Week 3.
1m
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Day 3. Week 4.
1m
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
3
3
3
3+1MR
3+1MR
3 Myorep Dropsets
Reps
6-10
7-12
5-10
10-15
12-15
10-20
RIR
1-0
1-0
1-0
0
0
0
Rest
3-5m
3-5m
3-5m
2-3m
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
1
2
1
2
1
2 Myorep Dropsets
Reps
6-10
7-12
5-10
10-15
12-15
10-20
RIR
4-6
4-6
4-6
4-6
4-6
4-6
Rest
3-5m
2-3m
3-5m
2-3m
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Day 3. Week 5.
1m
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Day 3. Week 6. (Deload) - RJFitness
1m
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
7
Day 2. Volume - RJFitness
Quads
Glutes
Hams
Calves
Abs
Intro.
4
6
4
2
3
Week 5
6
9
7
4
3
Total Accumulation
2
3
3
2
0
Day 3. Volume - RJFitness
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Pull A - RJFitness
Exercise
Seated Unilateral Cable High Row (Iliac lat)
Seated Bilateral Cable Row (Thoracic lat)
T-Bar Row Machine
Seated Neutral-Grip Pulldown
Standing Unilateral Cable Rear Delt Fly
Machine Preacher Curl
Incline DB Curl
Sets
2
1
2
1
2
2
1
Reps
8-12
7-10
10-15
8-12
10-15
10-15
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Day 4. Week 1.
Pull A - RJFitness
Exercise
Seated Unilateral Cable High Row (Iliac lat)
Seated Bilateral Cable Row (Thoracic lat)
T-Bar Row Machine
Seated Neutral-Grip Pulldown
Standing Unilateral Cable Rear Delt Fly
Machine Preacher Curl
Incline DB Curl
Sets
2
2
2
2
2
2
1
Reps
8-12
7-10
10-15
8-12
10-15
10-15
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Pull A - RJFitness
Exercise
Seated Unilateral Cable High Row (Iliac lat)
Seated Bilateral Cable Row (Thoracic lat)
T-Bar Row Machine
Seated Neutral-Grip Pulldown
Standing Unilateral Cable Rear Delt Fly
Machine Preacher Curl
Incline DB Curl
Sets
2
2
3
2
2
2
2
Reps
8-12
7-10
10-15
8-12
10-15
10-15
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Pull A - RJFitness
Exercise
Seated Unilateral Cable High Row (Iliac lat)
Seated Bilateral Cable Row (Thoracic lat)
T-Bar Row Machine
Seated Neutral-Grip Pulldown
Standing Unilateral Cable Rear Delt Fly
Machine Preacher Curl
Incline DB Curl
Sets
3
2
3
2
3
3
2
Reps
8-12
7-10
10-15
8-12
10-15
10-15
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 4. Week 2.
Notes - RJFitness
Use straps
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Use straps ● EZ-Bar attachment + D-Handles
Use straps ● High-Grip
Use straps ● 2-3sec eccentric ● Greater lean
Day 4. Week 3.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Use straps ● EZ-Bar attachment + D-Handles
Use straps ● High-Grip
Use straps ● 2-3sec eccentric ● Greater lean
Day 4. Week 4.
Pull A - RJFitness
Exercise
Seated Unilateral Cable High Row (Iliac lat)
Seated Bilateral Cable Row (Thoracic lat)
T-Bar Row Machine
Seated Neutral-Grip Pulldown
Standing Unilateral Cable Rear Delt Fly
Machine Preacher Curl
Incline DB Curl
Sets
3
3
3
3
3
3+1MR-DS
2
Reps
8-12
7-10
10-15
8-12
10-15
10-15
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Pull A - RJFitness
Exercise
Seated Unilateral Cable High Row (Iliac lat)
Seated Bilateral Cable Row (Thoracic lat)
T-Bar Row Machine
Seated Neutral-Grip Pulldown
Standing Unilateral Cable Rear Delt Fly
Machine Preacher Curl
Incline DB Curl
Sets
2
1
2
1
2
2
1
Reps
8-12
7-10
10-15
8-12
10-15
10-15
7-12
RIR
4-6
4-6
4-6
4-6
4-6
4-6
4-6
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Intro.
Volume will be updated March 4, 2022
Notes - RJFitness
Use straps
Use straps ● EZ-Bar attachment + D-Handles
Use straps ● Top-Handles
Use straps ● 2-3sec eccentric ● Greater lean
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Use straps ● EZ-Bar attachment + D-Handles
Use straps ● High-Grip
Use straps ● 2-3sec eccentric ● Greater lean
Day 4. Week 5.
Notes - RJFitness
Use straps
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Use straps ● EZ-Bar attachment + D-Handles
Use straps ● High-Grip
Use straps ● 2-3sec eccentric ● Greater lean
Day 4. Week 6. (Deload) - RJFitness
Notes - RJFitness
Use straps
Load & Reps Used ↓ - RJFitness
Week 5
Total Accumulation
Volume will be updated March 4, 2022
#
1
2
3
4
5
6
Use straps ● EZ-Bar attachment + D-Handles
Use straps ● High-Grip
Use straps ● 2-3sec eccentric ● Greater lean
7
Day 4. Volume - RJFitness
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Push B - RJFitness
Exercise
Incline DB Bench Press
Seated Machine Chest Fly
Standing Cable Bilateral Y-Raise
Standing Cable Bilateral Lateral Raise
Standing Cable Bilateral Overhead Ext. (Katana Ext.)
Standing Cable-Cross Tricep Pushdown
Standing Cable Face-away Curl
Sets
2
2
2
2
2
1
2
Reps
7-10
10-15
8-12
8-12
8-12
8-12
7-10
RIR
3
3
3-2
3-2
3-2
3-2
2
Rest
3-5m
2-3m
Day 5. Week 1.
Push B - RJFitness
Exercise
Incline DB Bench Press
Seated Machine Chest Fly
Standing Cable Bilateral Y-Raise
Standing Cable Bilateral Lateral Raise
Standing Cable Bilateral Overhead Ext. (Katana Ext.)
Standing Cable-Cross Tricep Pushdown
Standing Cable Face-away Curl
Sets
3
2
2
2
2
2
2
Reps
7-10
10-15
8-12
8-12
8-12
8-12
7-10
RIR
2
2
2
2
2
2
2-1
Rest
3-5m
2-3m
Push B - RJFitness
Exercise
Incline DB Bench Press
Seated Machine Chest Fly
Standing Cable Bilateral Y-Raise
Standing Cable Bilateral Lateral Raise
Standing Cable Bilateral Overhead Ext. (Katana Ext.)
Standing Cable-Cross Tricep Pushdown
Standing Cable Face-away Curl
Sets
3
2
3
2
2
2
3
Reps
7-10
10-15
8-12
8-12
8-12
8-12
7-10
RIR
2
2-1
2-1
2-1
2
2-1
2-1
Rest
3-5m
2-3m
Push B - RJFitness
Exercise
Incline DB Bench Press
Seated Machine Chest Fly
Standing Cable Bilateral Y-Raise
Standing Cable Bilateral Lateral Raise
Standing Cable Bilateral Overhead Ext. (Katana Ext.)
Standing Cable-Cross Tricep Pushdown
Standing Cable Face-away Curl
Sets
3
3
3
3
2
2
3
Reps
7-10
10-15
8-12
8-12
8-12
8-12
7-10
RIR
1
1
1
1
1
1
1-0
Rest
3-5m
2-3m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Notes - RJFitness
30-45° bench angle
Bend elbows during eccentric
D-Handle attachment
D-Handle attachment
No attachment
Notes - RJFitness
30-45° bench angle
Bend elbows during eccentric
D-Handle attachment
D-Handle attachment
No attachment
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Load & Reps Used ↓ - RJFitness
#
Sets
3
3+1MR-DS
3
3
2
3
3+1MR-DS
Reps
7-10
10-15
8-12
8-12
8-12
8-12
7-10
RIR
1
1-0
0
0
1
1
1-0
Rest
3-5m
2-3m
Push B - RJFitness
Exercise
Incline DB Bench Press
Seated Machine Chest Fly
Standing Cable Bilateral Y-Raise
Standing Cable Bilateral Lateral Raise
Standing Cable Bilateral Overhead Ext. (Katana Ext.)
Standing Cable-Cross Tricep Pushdown
Standing Cable Face-away Curl
Sets
2
1
2
1
1
2
2
Reps
7-10
10-15
8-12
8-12
8-12
8-12
7-10
RIR
4-6
4-6
4-6
4-6
4-6
4-6
4-6
Rest
3-5m
2-3m
Notes - RJFitness
30-45° bench angle
Bend elbows during eccentric
D-Handle attachment
D-Handle attachment
No attachment
1
2
3
4
5
6
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Notes - RJFitness
30-45° bench angle
Bend elbows during eccentric
D-Handle attachment
D-Handle attachment
No attachment
Rest
4-6m
2-3m
4-6m
3-5m
Day 6. Week 1.
Lower B - RJFitness
Exercise
Hack Squat Machine
Decline Leg Press
Seated Leg Curl
Bilateral Leg Extension (Paused)
A1: Standing Calf Raise Machine
A2: Hanging Leg Raise OR Jackknives
Sets
2
1
3
2
2
2
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
2
2
2
2-1
1
0
Rest
4-6m
2-3m
4-6m
3-5m
Lower B - RJFitness
Exercise
Hack Squat Machine
Decline Leg Press
Seated Leg Curl
Bilateral Leg Extension (Paused)
A1: Standing Calf Raise Machine
A2: Hanging Leg Raise OR Jackknives
Sets
2
2
3
2
3
3
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
1
1
1
1
1
0
Rest
4-6m
2-3m
4-6m
3-5m
Lower B - RJFitness
Exercise
Hack Squat Machine
Decline Leg Press
Seated Leg Curl
Bilateral Leg Extension (Paused)
A1: Standing Calf Raise Machine
A2: Hanging Leg Raise OR Jackknives
Sets
3
2
3
3
3
3
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
1
1-0
1-0
0
0
0
Rest
4-6m
2-3m
4-6m
3-5m
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
Notes - RJFitness
30-45° bench angle
Bend elbows during eccentric
D-Handle attachment
D-Handle attachment
No attachment
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Pause at top & bottom
Day 6. Week 2.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Low & narrow foot position
Pause at top & bottom
1m
Day 6. Week 3.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Low & narrow foot position
Pause at top & bottom
1m
Day 6. Week 4.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
1m
Lower B - RJFitness
Exercise
Hack Squat Machine
Decline Leg Press
Seated Leg Curl
Bilateral Leg Extension (Paused)
A1: Standing Calf Raise Machine
A2: Hanging Leg Raise OR Jackknives
Sets
3
2
3+1MR-DS
3+1MR
3+1MR-DS
3
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
1-0
0
0
0
0
0
Rest
4-6m
2-3m
4-6m
3-5m
Push B - RJFitness
Exercise
Hack Squat Machine
Decline Leg Press
Seated Leg Curl
Bilateral Leg Extension (Paused)
A1: Standing Calf Raise Machine
A2: Hanging Leg Raise OR Jackknives
Sets
2
1
2
1
1
1
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
4-6
4-6
4-6
4-6
4-6
4-6
Rest
4-6m
2-3m
4-6m
3-5m
#
1
2
3
4
5
6
7
Low & narrow foot position
Pause at top & bottom
Day 6. Week 5.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Low & narrow foot position
Pause at top & bottom
1m
Day 6. Week 6. (Deload) - RJFitness
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Low & narrow foot position
Pause at top & bottom
1m
7
Step forward ● Elbows behind torso
Week 5
Total Accumulation
Volume will be updated March 4, 2022
#
1
2
3
4
5
6
7
Low & narrow foot position
1m
Step forward ● Elbows behind torso
Day 5. Week 6. (Deload) - RJFitness
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
RIR
3
3
3
3-2
2
1
Step forward ● Elbows behind torso
Day 5. Week 5.
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Reps
6-10
15-25
8-12
8-12
12-15
10-20
Step forward ● Elbows behind torso
Day 5. Week 4.
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Sets
2
1
2
1
2
2
Step forward ● Elbows behind torso
Day 5. Week 3.
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Lower B - RJFitness
Exercise
Hack Squat Machine
Decline Leg Press
Seated Leg Curl
Bilateral Leg Extension (Paused)
A1: Standing Calf Raise Machine
A2: Hanging Leg Raise OR Jackknives
Step forward ● Elbows behind torso
Day 5. Week 2.
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Push B - RJFitness
Exercise
Incline DB Bench Press
Seated Machine Chest Fly
Standing Cable Bilateral Y-Raise
Standing Cable Bilateral Lateral Raise
Standing Cable Bilateral Overhead Ext. (Katana Ext.)
Standing Cable-Cross Tricep Pushdown
Standing Cable Face-away Curl
Intro.
Volume will be updated March 4, 2022
Notes - RJFitness
30-45° bench angle
Bend elbows during eccentric
D-Handle attachment
D-Handle attachment
No attachment
Day 5. Volume - RJFitness
Quads
Glutes
Hams
Calves
Abs
Intro.
Volume will be updated March 4, 2022
Week 5
Total Accumulation
Volume will be updated March 4, 2022
Day 6. Volume - RJFitness
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Pull B - RJFitness
Exercise
T-Bar Row
Seated Wide Pronated-Grip Pulldown
A1: Incline DB Rear Row
A2: Incline DB Shrug
Machine High Row (Iliac Lat; Read Notes)
Standing Cable EZ-Bar Curl
Standing DB Hammer Curl
Sets
2
2
2
2
2
1
2
Reps
6-8
7-10
7-15
10-20
8-12
10-15
7-12
RIR
3
3
1
1
2-1
2
1
Rest
3-5m
3-5m
Pull B - RJFitness
Exercise
T-Bar Row
Seated Wide Pronated-Grip Pulldown
A1: Incline DB Rear Row
A2: Incline DB Shrug
Machine High Row (Iliac Lat; Read Notes)
Standing Cable EZ-Bar Curl
Standing DB Hammer Curl
Sets
3
2
2
2
3
2
2
Reps
6-8
7-10
7-15
10-20
8-12
10-15
7-12
RIR
2
2
1
1
2-1
2
1
Rest
3-5m
3-5m
Pull B - RJFitness
Exercise
T-Bar Row
Seated Wide Pronated-Grip Pulldown
A1: Incline DB Rear Row
A2: Incline DB Shrug
Machine High Row (Iliac Lat; Read Notes)
Standing Cable EZ-Bar Curl
Standing DB Hammer Curl
Sets
3
3
2
2
3
2
3
Reps
6-8
7-10
7-15
10-20
8-12
10-15
7-12
RIR
2-1
2-1
1
0
1
1
1-0
Rest
3-5m
3-5m
Pull B - RJFitness
Exercise
T-Bar Row
Seated Wide Pronated-Grip Pulldown
A1: Incline DB Rear Row
A2: Incline DB Shrug
Machine High Row (Iliac Lat; Read Notes)
Standing Cable EZ-Bar Curl
Standing DB Hammer Curl
Sets
3
3
3
3
3
2
3
Reps
6-8
7-10
7-15
10-20
8-12
10-15
7-12
RIR
1
1
0
0
1-0
1-0
0
Rest
3-5m
3-5m
Pull B - RJFitness
Exercise
T-Bar Row
Seated Wide Pronated-Grip Pulldown
A1: Incline DB Rear Row
A2: Incline DB Shrug
Machine High Row (Iliac Lat; Read Notes)
Standing Cable EZ-Bar Curl
Standing DB Hammer Curl
Sets
3
3
3
3
3+1MR-DS
3
3
Reps
6-8
7-10
7-15
10-20
8-12
10-15
7-12
RIR
1-0
1-0
0
0
0
0
0
Rest
3-5m
3-5m
Pull B - RJFitness
Exercise
T-Bar Row
Seated Wide Pronated-Grip Pulldown
A1: Incline DB Rear Row
A2: Incline DB Shrug
Machine High Row (Iliac Lat; Read Notes)
Standing Cable EZ-Bar Curl
Standing DB Hammer Curl
Sets
2
1
2
2
2
1
2
Reps
6-8
7-10
7-15
10-20
8-12
10-15
7-12
RIR
4-6
4-6
4-6
4-6
4-6
4-6
4-6
Rest
3-5m
3-5m
Intro.
Volume will be updated March 4, 2022
2-3m
2-3m
1.5-2.5m
1.5-2.5m
2-3m
2-3m
1.5-2.5m
1.5-2.5m
2-3m
2-3m
1.5-2.5m
1.5-2.5m
2-3m
2-3m
1.5-2.5m
1.5-2.5m
2-3m
2-3m
1.5-2.5m
1.5-2.5m
2-3m
2-3m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps ● Low Handles
Use straps
Use straps
Use straps
Use D-Handle attachment to use a neutral-grip ● Use straps
Emphasize shoulder flexion
Notes - RJFitness
Use straps ● Low Handles
Use straps
Use straps
Use straps
Use D-Handle attachment to use a neutral-grip ● Use straps
Emphasize shoulder flexion
Notes - RJFitness
Use straps ● Low Handles
Use straps
Use straps
Use straps
Use D-Handle attachment to use a neutral-grip ● Use straps
Emphasize shoulder flexion
Notes - RJFitness
Use straps ● Low Handles
Use straps
Use straps
Use straps
Use D-Handle attachment to use a neutral-grip ● Use straps
Emphasize shoulder flexion
Notes - RJFitness
Use straps ● Low Handles
Use straps
Use straps
Use straps
Use D-Handle attachment to use a neutral-grip ● Use straps
Emphasize shoulder flexion
Notes - RJFitness
Use straps ● Low Handles
Use straps
Use straps
Use straps
Use D-Handle attachment to use a neutral-grip ● Use straps
Emphasize shoulder flexion
Week 5
Total Accumulation
Volume will be updated March 4, 2022
Muscle Group - RJFitness
Quads
Glutes
Hams
Calves
Abs
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Direct Volume (1° Movers)
Volume will be updated March 4, 2022
Indirect Volume (2° Movers)
Total Equated Volume Week 1
Muscle Group - RJFitness
Quads
Glutes
Hams
Calves
Abs
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Direct Volume (1° Movers)
Volume will be updated March 4, 2022
Indirect Volume (2° Movers)
Total Equated Volume Week 5
Exercise Substitutions - Mesocycle 1 (6x/week)
Exercise
Substitution 1
Substitution 2
Substitution 3
Standing DB Arnold Press
Supine EZ-Bar Skullcrusher
Seated Leg Extension
Smith Machine Squat
Seated Calf Raise Machine
Cable Crunch
Unilateral Cable High Row
T-Bar Row Machine
Incline DB Curl
Seated Horizontal Chest Press Machine
Standing Cable Rope Overhead Ext.
Standing DB Lateral Raise
Lying Leg Curl
DB RDL
Standing Calf Raise Machine
Hanging Leg Raise
Unilateral Seated High Row Machine
Machine Wide-Grip Pull-Up
Incline DB Rear Row
Standing DB Hammer Curl
Machine Preacher Curl
Seated DB Arnold Press
Supine DB Skullcrusher
DB Split Squat
Hack Squat Machine
Seated Weighted Calf Raise
Weighted Decline Crunch
Machine High Row
DB Helms Row
Standing Bayesian Cable Curl
Weighted Dip
Kneeling Cable Rope Overhead Ext.
Seated DB Lateral Raise
Lying DB Leg Curl
Smith Machine Good Morning
Standing DB Calf Raise
Stability-Ball Machine Leg Raise
Seated Leaned-Back Unilateral Pulldown
Weighted Wide-Grip Pull-Up
Bent-Over Barbell Rear Delt Row
Seated DB Hammer Curl
DB Preacher Curl
x
x
Smith Machine Split Squat
Pendulum Squat Machine
x
Weighted Feet-Up Crunch
x
x
x
x
Standing DB Overhead Ext.
Standing Lateral Raise Machine
x
Barbell Good Morning
x
Lying Leg Raise
x
x
x
x
EZ-Bar Preacher Curl
x
x
x
Lever Squat Machine
x
x
x
x
x
x
Seated DB Overhead Ext.
Seated Lateral Raise Machine
x
x
x
x
x
x
x
x
x
Day 1. Week 1.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 2.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 3.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 4.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 5.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 6. (Deload) - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Volume - RJFitness
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Push A - RJFitness
Exercise
Sets
Flat DB Bench Press
2
Seated DB Anterior Delt Press
2
Standing Cable Clavicular (Upper Pec) Unilateral Press-Around1
Weighted Dip
2
Standing DB Lateral Raise
2
Supine Incline DB Skullcrusher
2
Seated DB Curl
2
Reps
7-10
5-7
8-12
5-10
10-15
8-12
8-12
RIR
3
3
3-2
3-2
2
2
2-1
Rest
Notes - RJFitness
3-5m
3-5m
75° bench angle
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Push A - RJFitness
Exercise
Sets
Flat DB Bench Press
2
Seated DB Anterior Delt Press
2
Standing Cable Clavicular (Upper Pec) Unilateral Press-Around2
Weighted Dip
2
Standing DB Lateral Raise
2
Supine Incline DB Skullcrusher
2
Seated DB Curl
2
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
3-2
3-2
2
2
2-1
2-1
1
Rest
Notes - RJFitness
3-5m
3-5m
75° bench angle
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Push A - RJFitness
Exercise
Sets
Flat DB Bench Press
3
Seated DB Anterior Delt Press
2
Standing Cable Clavicular (Upper Pec) Unilateral Press-Around2
Weighted Dip
2
Standing DB Lateral Raise
2
Supine Incline DB Skullcrusher
2
Seated DB Curl
3
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
2
2
1
1
1
1
1-0
Rest
Notes - RJFitness
3-5m
3-5m
75° bench angle
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Push A - RJFitness
Exercise
Sets
Flat DB Bench Press
3
Seated DB Anterior Delt Press
3
Standing Cable Clavicular (Upper Pec) Unilateral Press-Around2
Weighted Dip
2
Standing DB Lateral Raise
3
Supine Incline DB Skullcrusher
2
Seated DB Curl
3
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
1
1
1-0
1-0
1-0
1-0
0
Rest
Notes - RJFitness
3-5m
3-5m
75° bench angle
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Push A - RJFitness
Exercise
Sets
Flat DB Bench Press
3
Seated DB Anterior Delt Press
3
Standing Cable Clavicular (Upper Pec) Unilateral Press-Around2
Weighted Dip
2
Standing DB Lateral Raise
3
Supine Incline DB Skullcrusher
3
Seated DB Curl
3
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
1-0
1-0
0
0
0
0
0
Rest
Notes - RJFitness
3-5m
3-5m
75° bench angle
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Push A - RJFitness
Exercise
Sets
Flat DB Bench Press
2
Seated DB Anterior Delt Press
2
Standing Cable Clavicular (Upper Pec) Unilateral Press-Around1
Weighted Dip
1
Standing DB Lateral Raise
1
Supine Incline DB Skullcrusher
1
Seated DB Curl
2
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
4-6
4-6
4-6
4-6
4-6
4-6
4-6
Rest
Notes - RJFitness
3-5m
3-5m
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Intro.
5
4
2
Week 5
7
5.5
3
5
2
7
3
Day 2. Week 1.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Day 2. Week 2.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Day 2. Week 3.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Day 2. Week 4.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Day 2. Week 5.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Day 2. Week 6. (Deload) - RJFitness
Load & Reps Used ↓ - RJFitness
Total Accumulation Day 2. Volume - RJFitness
2
Quads
1.5
Glutes
1
Hams
Calves
2
Abs
1
#
1
2
3
4
5
6
Intro.
4
6
4
2
3
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
Reps
2
5-7
2
8-12
2
5-10
2
10-15
2
12-15
3 Myorep Dropsets10-20
RIR
3
3
3
3
3-2
1
Rest
3-5m
2-3m
3-5m
2-3m
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
Reps
2
5-7
3
8-12
2
5-10
3
10-15
2
12-15
3 Myorep Dropsets10-20
RIR
2
2
2
2
2-1
1-0
Rest
3-5m
2-3m
3-5m
2-3m
1m
1m
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
Reps
2
5-7
3
8-12
2
5-10
3
10-15
3
12-15
3 Myorep Dropsets10-20
RIR
2-1
2-1
2-1
2-1
1
0
Rest
3-5m
2-3m
3-5m
2-3m
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
Reps
3
5-7
3
8-12
3
5-10
3
10-15
3
12-15
3 Myorep Dropsets10-20
RIR
1
1
1
1
0
0
Rest
3-5m
2-3m
3-5m
2-3m
1m
1m
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
Reps
3
5-7
3
8-12
3
5-10
3+1MR
10-15
3+1MR
12-15
3 Myorep Dropsets10-20
RIR
1-0
1-0
1-0
0
0
0
Rest
3-5m
3-5m
3-5m
2-3m
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
Reps
1
5-7
2
8-12
1
5-10
2
10-15
1
12-15
2 Myorep Dropsets10-20
RIR
4-6
4-6
4-6
4-6
4-6
4-6
Rest
3-5m
2-3m
3-5m
2-3m
Week 5
6
9
7
4
3
1m
1m
Day 3. Week 1.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Day 3. Week 2.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Day 3. Week 3.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Day 3. Week 4.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Day 3. Week 5.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Day 3. Week 6. (Deload) - RJFitness
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Total Accumulation
2
3
3
2
0
#
1
2
3
4
5
6
7
#
1
2
3
4
5
6
7
#
1
2
3
4
5
6
7
#
1
2
3
4
5
6
7
#
1
2
3
4
5
6
7
#
1
2
3
4
5
6
7
Day 3. Volume - RJFitness
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Pull A - RJFitness
Exercise
Sets
Half-Kneeling Unilateral Lumbar Lat Row2
Seated Unilateral Cable Iliac High Row 1
Seated Neutral-Grip Pulldown
2
DB Helms Row
1
Incline DB Rear Delt Swing
2
Incline DB Spider Curl
2
Incline DB Curl
1
Reps
7-10
7-10
6-10
8-12
10-15
8-12
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Use straps
Use straps
Use straps
Pull A - RJFitness
Exercise
Sets
Half-Kneeling Unilateral Lumbar Lat Row2
Seated Unilateral Cable Iliac High Row 2
Seated Neutral-Grip Pulldown
2
DB Helms Row
2
Incline DB Rear Delt Swing
2
Incline DB Spider Curl
2
Incline DB Curl
1
Reps
7-10
7-10
6-10
8-12
10-15
8-12
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Use straps
Use straps
Use straps
Pull A - RJFitness
Exercise
Sets
Half-Kneeling Unilateral Lumbar Lat Row2
Seated Unilateral Cable Iliac High Row 2
Seated Neutral-Grip Pulldown
3
DB Helms Row
2
Incline DB Rear Delt Swing
2
Incline DB Spider Curl
2
Incline DB Curl
2
Reps
7-10
7-10
6-10
8-12
10-15
8-12
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Use straps
Use straps
Use straps
Pull A - RJFitness
Exercise
Sets
Half-Kneeling Unilateral Lumbar Lat Row3
Seated Unilateral Cable Iliac High Row 2
Seated Neutral-Grip Pulldown
3
DB Helms Row
2
Incline DB Rear Delt Swing
3
Incline DB Spider Curl
3
Incline DB Curl
2
Reps
7-10
7-10
6-10
8-12
10-15
8-12
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Use straps
Use straps
Use straps
Pull A - RJFitness
Exercise
Sets
Half-Kneeling Unilateral Lumbar Lat Row3
Seated Unilateral Cable Iliac High Row 3
Seated Neutral-Grip Pulldown
3
DB Helms Row
3
Incline DB Rear Delt Swing
3
Incline DB Spider Curl
3
Incline DB Curl
2
Reps
7-10
7-10
6-10
8-12
10-15
8-12
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Use straps
Use straps
Use straps
Pull A - RJFitness
Exercise
Sets
Half-Kneeling Unilateral Lumbar Lat Row2
Seated Unilateral Cable Iliac High Row 1
Seated Neutral-Grip Pulldown
2
DB Helms Row
1
Incline DB Rear Delt Swing
2
Incline DB Spider Curl
2
Incline DB Curl
1
Reps
7-10
7-10
6-10
8-12
10-15
8-12
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Use straps
Use straps
Use straps
Day 4. Week 1.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 4. Week 2.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 4. Week 3.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 4. Week 4.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 4. Week 5.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 4. Week 6. (Deload) - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Intro.
Week 5
Total Accumulation
5
9
4
5.5
4.5
3
12
9
6
6.5
3.5
3
Day 4. Volume - RJFitness
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Push B - RJFitness
Exercise
Sets
Incline DB Bench Press
2
Seated Cable Chest Fly (Sternal / Mid Pec) 2
Standing Cable Bilateral Y-Raise
2
Standing Cable Bilateral Lateral Raise
2
Standing Cable Unilateral Tricep Ext.
2
Standing Cable Unilateral Overhead Ext.
1
Standing Cable Face-away Curl
2
Reps
7-10
10-15
8-12
8-12
8-12
8-12
7-10
RIR
3
3
3-2
3-2
3-2
3-2
2
Rest
3-5m
2-3m
2-3m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Push B - RJFitness
Exercise
Sets
Incline DB Bench Press
3
Seated Cable Chest Fly (Sternal / Mid Pec) 2
Standing Cable Bilateral Y-Raise
2
Standing Cable Bilateral Lateral Raise
2
Standing Cable Unilateral Tricep Ext.
2
Standing Cable Unilateral Overhead Ext.
2
Standing Cable Face-away Curl
2
Reps
7-10
10-15
8-12
8-12
8-12
8-12
7-10
RIR
2
2
2
2
2
2
2-1
Rest
3-5m
2-3m
2-3m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Push B - RJFitness
Exercise
Sets
Incline DB Bench Press
3
Seated Cable Chest Fly (Sternal / Mid Pec) 2
Standing Cable Bilateral Y-Raise
3
Standing Cable Bilateral Lateral Raise
2
Standing Cable Unilateral Tricep Ext.
2
Standing Cable Unilateral Overhead Ext.
2
Standing Cable Face-away Curl
3
Reps
7-10
10-15
8-12
8-12
8-12
8-12
7-10
RIR
2
2-1
2-1
2-1
2
2-1
2-1
Rest
3-5m
2-3m
2-3m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Push B - RJFitness
Exercise
Sets
Incline DB Bench Press
3
Seated Cable Chest Fly (Sternal / Mid Pec) 3
Standing Cable Bilateral Y-Raise
3
Standing Cable Bilateral Lateral Raise
3
Standing Cable Unilateral Tricep Ext.
2
Standing Cable Unilateral Overhead Ext.
2
Standing Cable Face-away Curl
3
Reps
7-10
10-15
8-12
8-12
8-12
8-12
7-10
RIR
1
1
1
1
1
1
1-0
Rest
3-5m
2-3m
2-3m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Push B - RJFitness
Exercise
Sets
Incline DB Bench Press
3
Seated Cable Chest Fly (Sternal / Mid Pec) 3+1MR-DS
Standing Cable Bilateral Y-Raise
3
Standing Cable Bilateral Lateral Raise
3
Standing Cable Unilateral Tricep Ext.
2
Standing Cable Unilateral Overhead Ext.
3
Standing Cable Face-away Curl
3+1MR-DS
Reps
7-10
10-15
8-12
8-12
8-12
8-12
7-10
RIR
1
1-0
0
0
1
1
1-0
Rest
3-5m
2-3m
2-3m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Push B - RJFitness
Exercise
Sets
Incline DB Bench Press
2
Seated Cable Chest Fly (Sternal / Mid Pec) 1
Standing Cable Bilateral Y-Raise
2
Standing Cable Bilateral Lateral Raise
1
Standing Cable Unilateral Tricep Ext.
1
Standing Cable Unilateral Overhead Ext.
2
Standing Cable Face-away Curl
2
Reps
7-10
10-15
8-12
8-12
8-12
8-12
7-10
RIR
4-6
4-6
4-6
4-6
4-6
4-6
4-6
Rest
3-5m
2-3m
2-3m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Day 5. Week 1.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
30-45° bench angle
Bend elbows during eccentric, fully during concentric
D-Handle attachment
D-Handle attachment
#
1
2
3
4
5
6
Lower B - RJFitness
Exercise
Sets
Hack Squat Machine
2
Decline Leg Press
1
Seated Leg Curl
2
Bilateral Leg Extension (Paused) 1
A1: Standing Calf Raise Machine 2
A2: Hanging Leg Raise OR Jackknives
2
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
3
3
3
3-2
2
1
Rest
4-6m
2-3m
4-6m
3-5m
Lower B - RJFitness
Exercise
Sets
Hack Squat Machine
2
Decline Leg Press
1
Seated Leg Curl
3
Bilateral Leg Extension (Paused) 2
A1: Standing Calf Raise Machine 2
A2: Hanging Leg Raise OR Jackknives
2
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
2
2
2
2-1
1
0
Rest
4-6m
2-3m
4-6m
3-5m
Lower B - RJFitness
Exercise
Sets
Hack Squat Machine
2
Decline Leg Press
2
Seated Leg Curl
3
Bilateral Leg Extension (Paused) 2
A1: Standing Calf Raise Machine 3
A2: Hanging Leg Raise OR Jackknives
3
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
1
1
1
1
1
0
Rest
4-6m
2-3m
4-6m
3-5m
Lower B - RJFitness
Exercise
Sets
Hack Squat Machine
3
Decline Leg Press
2
Seated Leg Curl
3
Bilateral Leg Extension (Paused) 3
A1: Standing Calf Raise Machine 3
A2: Hanging Leg Raise OR Jackknives
3
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
1
1-0
1-0
0
0
0
Rest
4-6m
2-3m
4-6m
3-5m
Lower B - RJFitness
Exercise
Sets
Hack Squat Machine
3
Decline Leg Press
2
Seated Leg Curl
3+1MR-DS
Bilateral Leg Extension (Paused) 3+1MR
A1: Standing Calf Raise Machine 3+1MR-DS
A2: Hanging Leg Raise OR Jackknives
3
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
1-0
0
0
0
0
0
Rest
4-6m
2-3m
4-6m
3-5m
Push B - RJFitness
Exercise
Sets
Hack Squat Machine
2
Decline Leg Press
1
Seated Leg Curl
2
Bilateral Leg Extension (Paused) 1
A1: Standing Calf Raise Machine 1
A2: Hanging Leg Raise OR Jackknives
1
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
4-6
4-6
4-6
4-6
4-6
4-6
Rest
4-6m
2-3m
4-6m
3-5m
Notes - RJFitness
Day 6. Week 1
Load & Reps Used ↓ - RJFitness
Pause at top & bottom
1m
Step forward ● Elbows behind torso
Day 5. Week 2.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
30-45° bench angle
Bend elbows during eccentric, fully during concentric
D-Handle attachment
D-Handle attachment
#
1
2
3
4
5
6
Notes - RJFitness
Day 6. Week 2.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Pause at top & bottom
Notes - RJFitness
Day 6. Week 3.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Low & narrow foot position
Pause at top & bottom
1m
Notes - RJFitness
Day 6. Week 4.
Load & Reps Used ↓ - RJFitness
Pause at top & bottom
1m
#
1
2
3
4
5
6
Notes - RJFitness
Day 6. Week 5.
Load & Reps Used ↓ - RJFitness
#
Pause at top & bottom
1
2
3
4
5
6
Notes - RJFitness
Day 6. Week 6. (Deload) - RJFitness
Load & Reps Used ↓ - RJFitness
Week 5
7
3
6
Total Accumulation
3
1
2
4
6.5
2.5
Day 5. Volume - RJFitness
Quads
Glutes
Hams
Calves
Abs
Intro.
4
3
2
2
2
Week 5
9
5
4
4
3
#
1
2
3
4
5
Low & narrow foot position
Pause at top & bottom
1m
6
7
Step forward ● Elbows behind torso
Intro.
4
2
4
#
1
2
3
4
5
6
7
Low & narrow foot position
1m
Step forward ● Elbows behind torso
Day 5. Week 6. (Deload) - RJFitness
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
30-45° bench angle
Bend elbows during eccentric, fully during concentric
D-Handle attachment
D-Handle attachment
#
1
2
3
4
5
6
7
Low & narrow foot position
Step forward ● Elbows behind torso
Day 5. Week 5.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
30-45° bench angle
Bend elbows during eccentric, fully during concentric
D-Handle attachment
D-Handle attachment
#
1
2
3
4
5
6
7
Step forward ● Elbows behind torso
Day 5. Week 4.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
30-45° bench angle
Bend elbows during eccentric, fully during concentric
D-Handle attachment
D-Handle attachment
No attachment
#
1
2
3
4
5
6
7
Low & narrow foot position
1m
Step forward ● Elbows behind torso
Day 5. Week 3.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
30-45° bench angle
Bend elbows during eccentric, fully during concentric
D-Handle attachment
D-Handle attachment
#
1
2
3
4
5
6
7
Low & narrow foot position
Total Accumulation
5
2
2
2
1
Day 6. Volume - RJFitness
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Pull B - RJFitness
Exercise
Sets
T-Bar Row
2
Pronated-Grip Assisted Pull-Up Machine
2
Seated Horizontal Upper-Back Row
2
Standing Machine Shrug
1
Machine High Row (Iliac Lat; Read2Notes)
Standing Unilateral Cable Curl
1
Standing Rope Neutral-Grip Curl 2
Reps
6-8
7-10
7-15
5-30
8-12
10-15
7-12
RIR
3
3
2
1
2-1
2
1
Rest
3-5m
3-5m
3-5m
2-3m
2-3m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps ● Low Handles
Use straps
Use straps ● 45 Degree ABduction
Use straps
Use D-Handle attachment to use a neutral-grip ● Use straps
D-Handle
Pull B - RJFitness
Exercise
Sets
T-Bar Row
3
Pronated-Grip Assisted Pull-Up Machine
2
Seated Horizontal Upper-Back Row
2
Standing Machine Shrug
1
Machine High Row (Iliac Lat; Read2Notes)
Standing Unilateral Cable Curl
1
Standing Rope Neutral-Grip Curl 2
Reps
6-8
7-10
7-15
10-20
8-12
10-15
7-12
RIR
2
2
2-1
0
1
2
1-0
Rest
3-5m
3-5m
3-5m
2-3m
2-3m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps ● Low Handles
Use straps
Use straps ● 45 Degree ABduction
Use straps
Use D-Handle attachment to use a neutral-grip ● Use straps
D-Handle
Pull B - RJFitness
Exercise
Sets
T-Bar Row
3
Pronated-Grip Assisted Pull-Up Machine
2
Seated Horizontal Upper-Back Row
2
Standing Machine Shrug
1
Machine High Row (Iliac Lat; Read2Notes)
Standing Unilateral Cable Curl
2
Standing Rope Neutral-Grip Curl 2
Reps
6-8
7-10
7-15
10-20
8-12
10-15
7-12
RIR
1
1
1
0
1-0
1
0
Rest
3-5m
3-5m
3-5m
2-3m
2-3m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps ● Low Handles
Use straps
Use straps ● 45 Degree ABduction
Use straps
Use D-Handle attachment to use a neutral-grip ● Use straps
D-Handle
Pull B - RJFitness
Exercise
Sets
T-Bar Row
3
Pronated-Grip Assisted Pull-Up Machine
2
Seated Horizontal Upper-Back Row
2
Standing Machine Shrug
1
Machine High Row (Iliac Lat; Read3Notes)
Standing Unilateral Cable Curl
2
Standing Rope Neutral-Grip Curl 2
Reps
6-8
7-10
7-15
10-20
8-12
10-15
7-12
RIR
1-0
1-0
1-0
0
0
1-0
0
Rest
3-5m
3-5m
3-5m
2-3m
2-3m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps ● Low Handles
Use straps
Use straps ● 45 Degree ABduction
Use straps
Use D-Handle attachment to use a neutral-grip ● Use straps
D-Handle
Pull B - RJFitness
Exercise
Sets
T-Bar Row
3
Pronated-Grip Assisted Pull-Up Machine
2
Seated Horizontal Upper-Back Row
3
Standing Machine Shrug
1+1MR
Machine High Row (Iliac Lat; Read3Notes)
Standing Unilateral Cable Curl
1+1MR
Standing Rope Neutral-Grip Curl 2
Reps
6-8
7-10
7-15
10-20
8-12
10-15
7-12
RIR
0
0
0
0
0
0
0
Rest
3-5m
3-5m
3-5m
2-3m
2-3m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps ● Low Handles
Use straps
Use straps ● 45 Degree ABduction
Use straps
Use D-Handle attachment to use a neutral-grip ● Use straps
D-Handle
Pull B - RJFitness
Exercise
Sets
T-Bar Row
1
Pronated-Grip Assisted Pull-Up Machine
1
Seated Horizontal Upper-Back Row
2
Standing Machine Shrug
1
Machine High Row (Iliac Lat; Read1Notes)
Standing Unilateral Cable Curl
1
Standing Rope Neutral-Grip Curl 1
Reps
6-8
7-10
7-15
10-20
8-12
10-15
7-12
RIR
4-6
4-6
4-6
4-6
4-6
4-6
4-6
Rest
3-5m
3-5m
3-5m
2-3m
2-3m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps ● Low Handles
Use straps
Use straps ● 45 Degree ABduction
Use straps
Use D-Handle attachment to use a neutral-grip ● Use straps
D-Handle
Intro.
Week 5
Total Accumulation
6
8
2
7
5
7
10
7
10
3
2
3
Muscle Group - RJFitness
Quads
Glutes
Hams
Calves
Abs
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Direct Volume (1° Movers)
Indirect Volume (2° Movers)
Total Equated Volume Week 1
Muscle Group - RJFitness
Quads
Glutes
Hams
Calves
Abs
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Direct Volume (1° Movers)
Indirect Volume (2° Movers)
Total Equated Volume Week 5
Exercise Substitutions - Mesocycle 2 (6x/week)
Exercise
Standing Paused DB Lateral Raise
Seated Fly Machine
Seated Shoulder Press Machine
Kneeling Cable Rope Overhead Ext.
Bent-Over Bilateral DB Tricep Kickback
Smith Machine Squat
DB RDL
Seated Calf Raise Machine
Weighted Decline Crunch
Seated Neutral-Grip Lat-Pulldown
Seated Rear Delt Fly Machine
Unilateral Bayesian Cable Curl
Flat DB Skullcrusher
Lying Leg Curl
Standing Calf Raise Machine
Hanging Leg Raise
T-Bar Row Machine
Machine Wide-Grip Pull-Up
Standing DB Monkey Shrug
Machine Preacher Curl
Substitution 1
Substitution 2
Substitution 3
Seated Paused DB Lateral Raise
Flat DB Chest Fly
Seated DB Shoulder Press
Standing Cable Rope Overhead Ext.
Bent-Over Unilateral DB Tricep Kickback
Hack Squat Machine
Smith Machine Good Morning
Seated Weighted Calf Raise
Weighted Feet-Up Crunch
Neutral-Grip Pull-Up
Incline DB Rear Delt Fly
Incline DB Curl
Flat EZ-Bar Skullcrusher
Lying DB Leg Curl
Standing DB Calf Raise
Stability-Ball Machine Leg Raise
DB Helms Row
Weighted Wide-Grip Pull-Up
Standing DB Shrug
DB Preacher Curl
Seated Paused Lateral Raise Machine
x
x
Standing DB Overhead Ext.
Bent-Over Bilateral Cable Tricep Kickback
Pendulum Squat Machine
Barbell Good Morning
x
Cable Crunch
x
x
x
x
x
x
Lying Leg Raise
x
x
Standing Barbell Shrug
EZ-Bar Preacher Curl
Standing Paused Lateral Raise Machine
x
x
Seated DB Overhead Ext.
Bent-Over Unilateral Cable Tricep Kickback
Lever Squat Machine
x
x
x
x
x
x
x
x
x
x
x
x
x
x
Day 1. Week 1.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 2.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 3.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 4.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 5.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 6. (Deload) - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Volume - RJFitness
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Push A - RJFitness
Exercise
Flat DB Bench Press
Seated DB Anterior Delt Press
Standing Cable Fly (high-low)
Seated Incline Chest Press Machine
Standing Unilateral Cable Lateral Raise
Standing Double Rope Pushdown
Standing DB Curl
Sets
2
2
2
1
1
2
2
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
3
3
3-2
3-2
2
2
2-1
Rest
3-5m
3-5m
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Push A - RJFitness
Exercise
Flat DB Bench Press
Seated DB Anterior Delt Press
Standing Cable Fly (high-low)
Seated Incline Chest Press Machine
Standing Unilateral Cable Lateral Raise
Standing Double Rope Pushdown
Standing DB Curl
Sets
2
2
2
1
2
3
2
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
2
2
2-1
2-1
1
1
1
Rest
3-5m
3-5m
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Push A - RJFitness
Exercise
Flat DB Bench Press
Seated DB Anterior Delt Press
Standing Cable Fly (high-low)
Seated Incline Chest Press Machine
Standing Unilateral Cable Lateral Raise
Standing Double Rope Pushdown
Standing DB Curl
Sets
2
3
2
2
2
3
2
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
2-1
2-1
1
2-1
1
1-0
1-0
Rest
3-5m
3-5m
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Push A - RJFitness
Exercise
Flat DB Bench Press
Seated DB Anterior Delt Press
Standing Cable Fly (high-low)
Seated Incline Chest Press Machine
Standing Unilateral Cable Lateral Raise
Standing Double Rope Pushdown
Standing DB Curl
Sets
3
3
2
2
3
3
3
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
1
1
1-0
1
1-0
1-0
0
Rest
3-5m
3-5m
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Push A - RJFitness
Exercise
Flat DB Bench Press
Seated DB Anterior Delt Press
Standing Cable Fly (high-low)
Seated Incline Chest Press Machine
Standing Unilateral Cable Lateral Raise
Standing Double Rope Pushdown
Standing DB Curl
Sets
3
3
3
2
3+1MR
3
3
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
1-0
1-0
0
1-0
0
0
0
Rest
3-5m
3-5m
2-3m
3-5m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Push A - RJFitness
Exercise
Flat DB Bench Press
Seated DB Anterior Delt Press
Standing Cable Fly (high-low)
Seated Incline Chest Press Machine
Standing Unilateral Cable Lateral Raise
Standing Double Rope Pushdown
Standing DB Curl
Intro. Week 2
Volume will be updated March 4, 2022
Day 2. Week 1.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
75° bench angle
Lengthened Position (Attachment set close to hand)
Day 2. Week 2.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
75° bench angle
Lengthened Position (Attachment set close to hand)
Day 2. Week 3.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
75° bench angle
Lengthened Position (Attachment set close to hand)
Day 2. Week 4.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
75° bench angle
Lengthened Position (Attachment set close to hand)
Day 2. Week 5.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
75° bench angle
Lengthened Position (Attachment set close to hand)
Day 2. Week 6. (Deload) - RJFitness
Sets
2
2
1
1
1
2
2
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
4-6
4-6
4-6
4-6
4-6
4-6
4-6
Rest
3-5m
3-5m
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Week 3
Week 4
Week 5 Deload
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
75° bench angle
Lengthened Position (Attachment set close to hand)
7
Total Accumulation
Day 3. Volume - RJFitness
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Pull A - RJFitness
Exercise
Sets
Seated Unilateral Cable High Row (Iliac lat) 2
Seated Bilateral Cable Row (Thoracic lat) 1
T-Bar Row Machine
2
Seated Neutral-Grip Pulldown
1
Standing Unilateral Cable Rear Delt Fly
2
Machine Preacher Curl
2
Incline DB Curl
1
Reps
8-12
7-10
10-15
8-12
10-15
10-15
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Pull A - RJFitness
Exercise
Sets
Seated Unilateral Cable High Row (Iliac lat) 2
Seated Bilateral Cable Row (Thoracic lat) 2
T-Bar Row Machine
2
Seated Neutral-Grip Pulldown
2
Standing Unilateral Cable Rear Delt Fly
2
Machine Preacher Curl
2
Incline DB Curl
1
Reps
8-12
7-10
10-15
8-12
10-15
10-15
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Pull A - RJFitness
Exercise
Sets
Seated Unilateral Cable High Row (Iliac lat) 2
Seated Bilateral Cable Row (Thoracic lat) 2
T-Bar Row Machine
3
Seated Neutral-Grip Pulldown
2
Standing Unilateral Cable Rear Delt Fly
2
Machine Preacher Curl
2
Incline DB Curl
2
Reps
8-12
7-10
10-15
8-12
10-15
10-15
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Pull A - RJFitness
Exercise
Sets
Seated Unilateral Cable High Row (Iliac lat) 3
Seated Bilateral Cable Row (Thoracic lat) 2
T-Bar Row Machine
3
Seated Neutral-Grip Pulldown
2
Standing Unilateral Cable Rear Delt Fly
3
Machine Preacher Curl
3
Incline DB Curl
2
Reps
8-12
7-10
10-15
8-12
10-15
10-15
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Pull A - RJFitness
Exercise
Sets
Seated Unilateral Cable High Row (Iliac lat) 3
Seated Bilateral Cable Row (Thoracic lat) 3
T-Bar Row Machine
3
Seated Neutral-Grip Pulldown
3
Standing Unilateral Cable Rear Delt Fly
3
Machine Preacher Curl
3+1MR-DS
Incline DB Curl
2
Reps
8-12
7-10
10-15
8-12
10-15
10-15
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Pull A - RJFitness
Exercise
Sets
Seated Unilateral Cable High Row (Iliac lat) 2
Seated Bilateral Cable Row (Thoracic lat) 1
T-Bar Row Machine
2
Seated Neutral-Grip Pulldown
1
Standing Unilateral Cable Rear Delt Fly
2
Machine Preacher Curl
2
Incline DB Curl
1
Intro. Week 2
Volume will be updated March 4, 2022
Week 3
Day 3. Week 1.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Use straps ● EZ-Bar attachment + D-Handles
Use straps ● Top-Handles
Use straps ● 2-3sec eccentric ● Greater lean
Day 3. Week 2.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Use straps ● EZ-Bar attachment + D-Handles
Use straps ● High-Grip
Use straps ● 2-3sec eccentric ● Greater lean
Day 3. Week 3.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Use straps ● EZ-Bar attachment + D-Handles
Use straps ● High-Grip
Use straps ● 2-3sec eccentric ● Greater lean
Day 3. Week 4.
Notes - RJFitness
Use straps
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Use straps ● EZ-Bar attachment + D-Handles
Use straps ● High-Grip
Use straps ● 2-3sec eccentric ● Greater lean
Day 3. Week 5.
Notes - RJFitness
Use straps
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Use straps ● EZ-Bar attachment + D-Handles
Use straps ● High-Grip
Use straps ● 2-3sec eccentric ● Greater lean
Day 3. Week 6. (Deload) - RJFitness
Reps
8-12
7-10
10-15
8-12
10-15
10-15
7-12
RIR
4-6
4-6
4-6
4-6
4-6
4-6
4-6
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Week 4
Week 5
Deload
Notes - RJFitness
Use straps
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Use straps ● EZ-Bar attachment + D-Handles
Use straps ● High-Grip
Use straps ● 2-3sec eccentric ● Greater lean
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
Reps
2
6-10
2
7-12
2
5-10
2
10-15
2
12-15
3 Myorep Dropsets 10-20
RIR
3
3
3
3
3-2
1
Rest
3-5m
2-3m
3-5m
2-3m
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
Reps
2
6-10
3
7-12
2
5-10
3
10-15
2
12-15
3 Myorep Dropsets 10-20
RIR
2
2
2
2
2-1
1-0
Rest
3-5m
2-3m
3-5m
2-3m
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
Reps
2
6-10
3
7-12
2
5-10
3
10-15
3
12-15
3 Myorep Dropsets 10-20
RIR
2-1
2-1
2-1
2-1
1
0
Rest
3-5m
2-3m
3-5m
2-3m
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
Reps
3
6-10
3
7-12
3
5-10
3
10-15
3
12-15
3 Myorep Dropsets 10-20
RIR
1
1
1
1
0
0
Rest
3-5m
2-3m
3-5m
2-3m
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
Reps
3
6-10
3
7-12
3
5-10
3+1MR
10-15
3+1MR
12-15
3 Myorep Dropsets 10-20
RIR
1-0
1-0
1-0
0
0
0
Rest
3-5m
3-5m
3-5m
2-3m
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Day 4. Week 1.
1m
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Day 4. Week 2.
1m
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Day 4. Week 3.
1m
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Day 4. Week 4.
1m
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Day 4. Week 5.
1m
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Day 4. Week 6. (Deload) - RJFitness
Sets
Reps
1
6-10
2
7-12
1
5-10
2
10-15
1
12-15
2 Myorep Dropsets 10-20
RIR
4-6
4-6
4-6
4-6
4-6
4-6
Rest
3-5m
2-3m
3-5m
2-3m
Notes - RJFitness
1m
3sec eccentric
Pause at top & bottom
Use rope attachment
Week 3
Week 5
Deload
Total Accumulation
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
1 45lb plate deficit ● Use straps
Low & narrow foot position
7
Total Accumulation
Day 2. Volume - RJFitness
Quads
Glutes
Hams
Calves
Abs
Intro. Week 2
Volume will be updated March 4, 2022
Week 4
Day 4. Volume - RJFitness
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Upper A - RJFitness
Exercise
Incline DB Bench Press
T-Bar Row Machine
Seated Chest Fly Machine
Standing Bilateral Cable Y-Raise
Half-Kneeling Unilateral Lat Pulldown
Standing Cable Bilateral Overhead Ext. (Katana Ext.)
Standing Cable Face-away Curl
Sets
2
2
2
2
3
2
2
Reps
6-9
6-8
10-15
10-15
8-12
8-12
10-5
RIR
3
3
3
2
3
3
2
Rest
3-5m
3-5m
2-3m
2-3m
2-3m
2-3m
1-2m
Notes - RJFitness
45° bench angle
Upper A - RJFitness
Exercise
Incline DB Bench Press
T-Bar Row Machine
Seated Chest Fly Machine
Standing Bilateral Cable Y-Raise
Half-Kneeling Unilateral Lat Pulldown
Standing Cable Bilateral Overhead Ext. (Katana Ext.)
Standing Cable Face-away Curl
Sets
3
3
2
2
2
3
3
Reps
6-9
6-8
10-15
10-15
8-12
8-12
10-5
RIR
2
2
2
2-1
2
2
2-1
Rest
3-5m
3-5m
2-3m
2-3m
2-3m
2-3m
1-2m
Notes - RJFitness
45° bench angle
Upper A - RJFitness
Exercise
Incline DB Bench Press
T-Bar Row Machine
Seated Chest Fly Machine
Standing Bilateral Cable Y-Raise
Half-Kneeling Unilateral Lat Pulldown
Standing Cable Bilateral Overhead Ext. (Katana Ext.)
Standing Cable Face-away Curl
Sets
3
3
2
3
3
3
3
Reps
6-9
6-8
10-15
10-15
8-12
8-12
10-5
RIR
1
1
1
1
1
1
1
Rest
3-5m
3-5m
2-3m
2-3m
2-3m
2-3m
1-2m
Notes - RJFitness
45° bench angle
Upper A - RJFitness
Exercise
Incline DB Bench Press
T-Bar Row Machine
Seated Chest Fly Machine
Standing Bilateral Cable Y-Raise
Half-Kneeling Unilateral Lat Pulldown
Standing Cable Bilateral Overhead Ext. (Katana Ext.)
Standing Cable Face-away Curl
Sets
3
3
3
3+1MR
3
3
3+1MR
Reps
6-9
6-8
10-15
10-15
8-12
8-12
10-5
RIR
1-0
1-0
1-0
1-0
1-0
1-0
1-0
Rest
3-5m
3-5m
2-3m
2-3m
2-3m
2-3m
1-2m
Upper A - RJFitness
Exercise
Incline DB Bench Press
T-Bar Row Machine
Seated Chest Fly Machine
Standing Bilateral Cable Y-Raise
Half-Kneeling Unilateral Lat Pulldown
Standing Cable Bilateral Overhead Ext. (Katana Ext.)
Standing Cable Face-away Curl
Sets
4
4
3
3+1MR
3+1MR
3
3+1MR
Reps
6-9
6-8
10-15
10-15
8-12
8-12
10-5
RIR
0
0
0
0
0
0
0
Rest
3-5m
3-5m
2-3m
2-3m
2-3m
2-3m
1-2m
Upper A - RJFitness
Exercise
Incline DB Bench Press
T-Bar Row Machine
Seated Chest Fly Machine
Standing Bilateral Cable Y-Raise
Half-Kneeling Unilateral Lat Pulldown
Standing Cable Bilateral Overhead Ext. (Katana Ext.)
Standing Cable Face-away Curl
Intro. Week 2
Volume will be updated March 4, 2022
Day 5. Week 1.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Use straps ● Top Handles
Use straps
Day 5. Week 2.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Use straps ● Top Handles
Use straps
Day 5. Week 3.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Use straps ● Top Handles
Use straps
Day 5. Week 4.
Notes - RJFitness
45° bench angle
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Use straps ● Top Handles
Use straps
Day 5. Week 5.
Notes - RJFitness
45° bench angle
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Use straps ● Top Handles
Use straps
Day 5. Week 6. (Deload) - RJFitness
Sets
2
2
1
2
1
2
2
Reps
6-9
6-8
10-15
10-15
8-12
8-12
10-5
RIR
4-6
4-6
4-6
4-6
4-6
4-6
4-6
Rest
3-5m
3-5m
2-3m
2-3m
2-3m
2-3m
1-2m
Week 3
Week 4
Week 5
Deload
Notes - RJFitness
45° bench angle
Load & Reps Used ↓ - RJFitness
Use straps
Total Accumulation
#
1
2
3
4
5
6
Use straps ● Top Handles
Day 5. Volume - RJFitness
Quads
Glutes
Hams
Calves
Abs
Lower B - RJFitness
Exercise
Sets
Hack Squat Machine
2
Decline Leg Press
1
Seated Leg Curl
2
Bilateral Leg Extension (Paused) 1
A1: Standing Calf Raise Machine 2
A2: Hanging Leg Raise OR Jackknives
2
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
3
3
3
3-2
2
1
Rest
4-6m
2-3m
4-6m
3-5m
Lower B - RJFitness
Exercise
Sets
Hack Squat Machine
2
Decline Leg Press
1
Seated Leg Curl
3
Bilateral Leg Extension (Paused) 2
A1: Standing Calf Raise Machine 2
A2: Hanging Leg Raise OR Jackknives
2
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
2
2
2
2-1
1
0
Rest
4-6m
2-3m
4-6m
3-5m
Lower B - RJFitness
Exercise
Sets
Hack Squat Machine
2
Decline Leg Press
2
Seated Leg Curl
3
Bilateral Leg Extension (Paused) 2
A1: Standing Calf Raise Machine 3
A2: Hanging Leg Raise OR Jackknives
3
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
1
1
1
1
1
0
Rest
4-6m
2-3m
4-6m
3-5m
Lower B - RJFitness
Exercise
Sets
Hack Squat Machine
3
Decline Leg Press
2
Seated Leg Curl
3
Bilateral Leg Extension (Paused) 3
A1: Standing Calf Raise Machine 3
A2: Hanging Leg Raise OR Jackknives
3
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
1
1-0
1-0
0
0
0
Rest
4-6m
2-3m
4-6m
3-5m
Lower B - RJFitness
Exercise
Sets
Hack Squat Machine
3
Decline Leg Press
2
Seated Leg Curl
3+1MR-DS
Bilateral Leg Extension (Paused) 3+1MR
A1: Standing Calf Raise Machine 3+1MR-DS
A2: Hanging Leg Raise OR Jackknives
3
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
1-0
0
0
0
0
0
Rest
4-6m
2-3m
4-6m
3-5m
Push B - RJFitness
Exercise
Sets
Hack Squat Machine
2
Decline Leg Press
1
Seated Leg Curl
2
Bilateral Leg Extension (Paused) 1
A1: Standing Calf Raise Machine 1
A2: Hanging Leg Raise OR Jackknives
1
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
4-6
4-6
4-6
4-6
4-6
4-6
Rest
4-6m
2-3m
4-6m
3-5m
Week 4
Week 5
Deload
Intro. Week 2
Volume will be updated March 4, 2022
Week 3
Day 6. Week 1
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Low & narrow foot position
Pause at top & bottom
1m
Day 6. Week 2.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
Low & narrow foot position
Pause at top & bottom
1m
Day 6. Week 3.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
Low & narrow foot position
Muscle Group - RJFitness
Quads
Glutes
Hams
Calves
Abs
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Direct Volume (1° Movers)
Volume will be updated March 4, 2022
Indirect Volume (2° Movers)
Total Equated Volume Week 1
Muscle Group - RJFitness
Quads
Glutes
Hams
Calves
Abs
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Direct Volume (1° Movers)
Volume will be updated March 4, 2022
Indirect Volume (2° Movers)
Total Equated Volume Week 5
Exercise Substitutions - Mesocycle 1 (5x/week)
Pause at top & bottom
Exercise
1m
Day 6. Week 4.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
Low & narrow foot position
Pause at top & bottom
1m
Day 6. Week 5.
Notes - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Day 6. Volume - RJFitness
Intro. Week 2
Week 3
Volume will be updated March 4, 2022
Week 4
Week 5
Deload
Total Accumulation
Load & Reps Used ↓ - RJFitness
Low & narrow foot position
Pause at top & bottom
1m
Day 6. Week 6. (Deload) - RJFitness
Notes - RJFitness
Low & narrow foot position
Pause at top & bottom
1m
Total Accumulation
Standing Paused DB Lateral Raise
Seated Fly Machine
Seated Shoulder Press Machine
Seated Bilateral DB Overhead Ext.
Smith Machine Squat
DB RDL
Seated Calf Raise Machine
Cable Crunch
T-Bar Row Machine
Machine Preacher Curl
Lying Leg Curl
Standing Calf Raise Machine
Hanging Leg Raise
Seated Leg Extension
Substitution 1
Substitution 2
Substitution 3
Seated Paused DB Lateral Raise
Flat DB Chest Fly
Seated DB Shoulder Press
Standing Bilateral DB Overhead Ext.
Hack Squat Machine
Smith Machine Good Morning
Seated Weighted Calf Raise
Weighted Decline Crunch
DB Helms Row
DB Preacher Curl
Lying DB Leg Curl
Standing DB Calf Raise
Stability-Ball Machine Leg Raise
DB Split Squat
Seated Paused Lateral Raise Machine
x
x
x
Pendulum Squat Machine
x
x
Weighted Feet-Up Crunch
x
EZ-Bar Preacher Curl
x
x
Lying Leg Raise
Smith Machine Split Squat
Standing Paused Lateral Raise Machine
x
x
x
Lever Squat Machine
x
x
x
x
x
x
x
x
x
Day 1. Week 1.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 2.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 3.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 4.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 5.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 6. (Deload) - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Volume - RJFitness
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Push A - RJFitness
Exercise
Sets
Reps
Flat DB Bench Press
2
7-10
Seated DB Anterior Delt Press
2
5-7
Standing Cable Clavicular (Upper Pec) Unilateral
1 Press-Around 8-12
Weighted Dip
2
5-10
Standing DB Lateral Raise
2
10-15
Supine Incline DB Skullcrusher
2
8-12
Seated DB Curl
2
8-12
RIR
3
3
3-2
3-2
2
2
2-1
Rest
3-5m
3-5m
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Push A - RJFitness
Exercise
Sets
Reps
Flat DB Bench Press
2
6-8
Seated DB Anterior Delt Press
2
6-8
Standing Cable Clavicular (Upper Pec) Unilateral
2 Press-Around 10-15
Weighted Dip
2
8-12
Standing DB Lateral Raise
2
10-15
Supine Incline DB Skullcrusher
2
8-12
Seated DB Curl
2
8-12
RIR
3-2
3-2
2
2
2-1
2-1
1
Rest
3-5m
3-5m
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Push A - RJFitness
Exercise
Sets
Reps
Flat DB Bench Press
3
6-8
Seated DB Anterior Delt Press
2
6-8
Standing Cable Clavicular (Upper Pec) Unilateral
2 Press-Around 10-15
Weighted Dip
2
8-12
Standing DB Lateral Raise
2
10-15
Supine Incline DB Skullcrusher
2
8-12
Seated DB Curl
3
8-12
RIR
2
2
1
1
1
1
1-0
Rest
3-5m
3-5m
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Push A - RJFitness
Exercise
Sets
Reps
Flat DB Bench Press
3
6-8
Seated DB Anterior Delt Press
3
6-8
Standing Cable Clavicular (Upper Pec) Unilateral
2 Press-Around 10-15
Weighted Dip
2
8-12
Standing DB Lateral Raise
3
10-15
Supine Incline DB Skullcrusher
2
8-12
Seated DB Curl
3
8-12
RIR
1
1
1-0
1-0
1-0
1-0
0
Rest
3-5m
3-5m
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Push A - RJFitness
Exercise
Sets
Reps
Flat DB Bench Press
3
6-8
Seated DB Anterior Delt Press
3
6-8
Standing Cable Clavicular (Upper Pec) Unilateral
2 Press-Around 10-15
Weighted Dip
2
8-12
Standing DB Lateral Raise
3
10-15
Supine Incline DB Skullcrusher
3
8-12
Seated DB Curl
3
8-12
RIR
1-0
1-0
0
0
0
0
0
Rest
3-5m
3-5m
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Push A - RJFitness
Exercise
Sets
Reps
Flat DB Bench Press
2
6-8
Seated DB Anterior Delt Press
2
6-8
Standing Cable Clavicular (Upper Pec) Unilateral
1 Press-Around 10-15
Weighted Dip
1
8-12
Standing DB Lateral Raise
1
10-15
Supine Incline DB Skullcrusher
1
8-12
Seated DB Curl
2
8-12
RIR
4-6
4-6
4-6
4-6
4-6
4-6
4-6
Rest
3-5m
3-5m
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Intro.
5
4
2
Week 5
7
5.5
3
5
2
7
3
Day 2. Week 1.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
75° bench angle
Day 2. Week 2.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
75° bench angle
Day 2. Week 3.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
75° bench angle
Day 2. Week 4.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
75° bench angle
Day 2. Week 5.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
75° bench angle
Day 2. Week 6. (Deload) - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Total Accumulation Day 2. Volume - RJFitness
2
Chest
1.5
Anterior Delt
1
Lateral Delt
Posterior Delt
2
Triceps
1
Biceps
Lats
Traps
Pull A - RJFitness
Exercise
Sets
Half-Kneeling Unilateral Lumbar Lat Row 2
Seated Unilateral Cable Iliac High Row
1
Seated Neutral-Grip Pulldown
2
DB Helms Row
1
Incline DB Rear Delt Swing
2
Incline DB Spider Curl
2
Incline DB Curl
1
Reps
7-10
7-10
6-10
8-12
10-15
8-12
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Use straps
Use straps
Use straps
Pull A - RJFitness
Exercise
Sets
Half-Kneeling Unilateral Lumbar Lat Row 2
Seated Unilateral Cable Iliac High Row
2
Seated Neutral-Grip Pulldown
2
DB Helms Row
2
Incline DB Rear Delt Swing
2
Incline DB Spider Curl
2
Incline DB Curl
1
Reps
7-10
7-10
6-10
8-12
10-15
8-12
7-12
RIR
2
2
2
2
1
2-1
2-1
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Use straps
Use straps
Use straps
Pull A - RJFitness
Exercise
Sets
Half-Kneeling Unilateral Lumbar Lat Row 2
Seated Unilateral Cable Iliac High Row
2
Seated Neutral-Grip Pulldown
3
DB Helms Row
2
Incline DB Rear Delt Swing
2
Incline DB Spider Curl
2
Incline DB Curl
2
Reps
7-10
7-10
6-10
8-12
10-15
8-12
7-12
RIR
1
1
1
1
0
1
1
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Use straps
Use straps
Use straps
Pull A - RJFitness
Exercise
Sets
Half-Kneeling Unilateral Lumbar Lat Row 3
Seated Unilateral Cable Iliac High Row
2
Seated Neutral-Grip Pulldown
3
DB Helms Row
2
Incline DB Rear Delt Swing
3
Incline DB Spider Curl
3
Incline DB Curl
2
Reps
7-10
7-10
6-10
8-12
10-15
8-12
7-12
RIR
1-0
1-0
1
1-0
0
1-0
1
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Use straps
Use straps
Use straps
Pull A - RJFitness
Exercise
Sets
Half-Kneeling Unilateral Lumbar Lat Row 3
Seated Unilateral Cable Iliac High Row
3
Seated Neutral-Grip Pulldown
3
DB Helms Row
3
Incline DB Rear Delt Swing
3
Incline DB Spider Curl
3
Incline DB Curl
2
Reps
7-10
7-10
6-10
8-12
10-15
8-12
7-12
RIR
0
0
0
0
0
0
0
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Use straps
Use straps
Use straps
Pull A - RJFitness
Exercise
Sets
Half-Kneeling Unilateral Lumbar Lat Row 2
Seated Unilateral Cable Iliac High Row
1
Seated Neutral-Grip Pulldown
2
DB Helms Row
1
Incline DB Rear Delt Swing
2
Incline DB Spider Curl
2
Incline DB Curl
1
Reps
7-10
7-10
6-10
8-12
10-15
8-12
7-12
RIR
4-6
4-6
4-6
4-6
4-6
4-6
4-6
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Use straps
Use straps
Use straps
Day 3. Week 1.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Day 3. Week 2.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Day 3. Week 3.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Day 3. Week 4.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Day 3. Week 5.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Day 3. Week 6. (Deload) - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Intro.
Week 5
Total Accumulation
5
9
4
5.5
4.5
3
12
9
6
6.5
3.5
3
Day 3. Volume - RJFitness
Quads
Glutes
Hams
Calves
Abs
Intro.
4
6
4
2
3
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
Reps
2
6-10
2
7-12
2
5-10
2
10-15
2
12-15
3 Myorep Dropsets 10-20
RIR
3
3
3
3
3-2
1
Rest
3-5m
2-3m
3-5m
2-3m
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
Reps
2
6-10
3
7-12
2
5-10
3
10-15
2
12-15
3 Myorep Dropsets 10-20
RIR
2
2
2
2
2-1
1-0
Rest
3-5m
2-3m
3-5m
2-3m
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
Reps
2
6-10
3
7-12
2
5-10
3
10-15
3
12-15
3 Myorep Dropsets 10-20
RIR
2-1
2-1
2-1
2-1
1
0
Rest
3-5m
2-3m
3-5m
2-3m
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
Reps
3
6-10
3
7-12
3
5-10
3
10-15
3
12-15
3 Myorep Dropsets 10-20
RIR
1
1
1
1
0
0
Rest
3-5m
2-3m
3-5m
2-3m
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
Reps
3
6-10
3
7-12
3
5-10
3+1MR
10-15
3+1MR
12-15
3 Myorep Dropsets 10-20
RIR
1-0
1-0
1-0
0
0
0
Rest
3-5m
3-5m
3-5m
2-3m
Lower A - RJFitness
Exercise
Deficit Barbell SLDL
Decline Leg Press
Smith Machine Squat
Lying Leg Curl
A1: Seated Calf Raise Machine
A2: Cable Crunch
Sets
Reps
1
6-10
2
7-12
1
5-10
2
10-15
1
12-15
2 Myorep Dropsets 10-20
RIR
4-6
4-6
4-6
4-6
4-6
4-6
Rest
3-5m
2-3m
3-5m
2-3m
Week 5
6
9
7
4
3
1m
1m
1m
1m
1m
1m
Day 4. Week 1.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Day 4. Week 2.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Day 4. Week 3.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Day 4. Week 4.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Day 4. Week 5.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Day 4. Week 6. (Deload) - RJFitness
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
1 45lb plate deficit ● Use straps
Low & narrow foot position
3sec eccentric
Pause at top & bottom
Use rope attachment
Total Accumulation
2
3
3
2
0
#
1
2
3
4
5
6
7
#
1
2
3
4
5
6
7
#
1
2
3
4
5
6
7
#
1
2
3
4
5
6
7
#
1
2
3
4
5
6
7
#
1
2
3
4
5
6
7
Day 4. Volume - RJFitness
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Intro.
4
2
2
2
3
4
3
3
Upper A - RJFitness
Exercise
Sets
Incline DB Bench Press
2
Seated Cable Sternal Pec Press / Fly
2
Standing Behind The Back Bilateral Cable Lateral
2 Raise
Seated Unilateral Iliac High Row Variant #2 2
Incline DB Rear Row
2
Standing Cable Bilateral Cross-Body Extension2
Machine Preacher Curl
2
Reps
5-7
7-10
8-12
10-15
6-10
7-10
7-10
RIR
3
3
2
3
3
3
2
Rest
3-5m
3-5m
2-3m
3-5m
3-5m
2-3m
2-3m
Notes - RJFitness
30° bench angle
75° bench angle ● Cable + hands aligned with mid chest
Lengthened-Mid Position
Different variant than Day 2 Pull A ● Use straps
Use straps
Arm aligned with cable ● Abduct 30° from body
Upper A - RJFitness
Exercise
Sets
Incline DB Bench Press
3
Seated Cable Sternal Pec Press / Fly
2
Standing Behind The Back Bilateral Cable Lateral
3 Raise
Seated Unilateral Iliac High Row Variant #2 2
Incline DB Rear Row
3
Standing Cable Bilateral Cross-Body Extension2
Machine Preacher Curl
2
Reps
5-7
7-10
8-12
10-15
6-10
7-10
7-10
RIR
2
2
1
2
2
2
2-1
Rest
3-5m
3-5m
2-3m
3-5m
3-5m
2-3m
2-3m
Notes - RJFitness
30° bench angle
75° bench angle ● Cable + hands aligned with mid chest
Lengthened-Mid Position
Different variant than Day 2 Pull A ● Use straps
Use straps
Arm aligned with cable ● Abduct 30° from body
Upper A - RJFitness
Exercise
Sets
Incline DB Bench Press
3
Seated Cable Sternal Pec Press / Fly
2
Standing Behind The Back Bilateral Cable Lateral
3 Raise
Seated Unilateral Iliac High Row Variant #2 2
Incline DB Rear Row
3
Standing Cable Bilateral Cross-Body Extension2
Machine Preacher Curl
2
Reps
5-7
7-10
8-12
10-15
6-10
7-10
7-10
RIR
1
1
1-0
1
1
1
1
Rest
3-5m
3-5m
2-3m
3-5m
3-5m
2-3m
2-3m
Notes - RJFitness
30° bench angle
75° bench angle ● Cable + hands aligned with mid chest
Lengthened-Mid Position
Different variant than Day 2 Pull A ● Use straps
Use straps
Arm aligned with cable ● Abduct 30° from body
Upper A - RJFitness
Exercise
Sets
Incline DB Bench Press
3
Seated Cable Sternal Pec Press / Fly
2
Standing Behind The Back Bilateral Cable Lateral
3 Raise
Seated Unilateral Iliac High Row Variant #2 3
Incline DB Rear Row
3
Standing Cable Bilateral Cross-Body Extension2
Machine Preacher Curl
2
Reps
5-7
7-10
8-12
10-15
6-10
7-10
7-10
RIR
1
1-0
0
1
1
1
1-0
Rest
3-5m
3-5m
2-3m
3-5m
3-5m
2-3m
2-3m
Notes - RJFitness
30° bench angle
75° bench angle ● Cable + hands aligned with mid chest
Lengthened-Mid Position
Different variant than Day 2 Pull A ● Use straps
Use straps
Arm aligned with cable ● Abduct 30° from body
Upper A - RJFitness
Exercise
Sets
Incline DB Bench Press
3
Seated Cable Sternal Pec Press / Fly
3
Standing Behind The Back Bilateral Cable Lateral
3+1MR
Raise
Seated Unilateral Iliac High Row Variant #2 3
Incline DB Rear Row
3
Standing Cable Bilateral Cross-Body Extension2+1MR
Machine Preacher Curl
2+1MR
Reps
5-7
7-10
8-12
10-15
6-10
7-10
7-10
RIR
0
0
0
0
0
0
0
Rest
3-5m
3-5m
2-3m
3-5m
3-5m
2-3m
2-3m
Notes - RJFitness
30° bench angle
75° bench angle ● Cable + hands aligned with mid chest
Lengthened-Mid Position
Different variant than Day 2 Pull A ● Use straps
Use straps
Arm aligned with cable ● Abduct 30° from body
Upper A - RJFitness
Exercise
Sets
Incline DB Bench Press
1
Seated Cable Sternal Pec Press / Fly
2
Standing Behind The Back Bilateral Cable Lateral
2 Raise
Seated Unilateral Iliac High Row Variant #2 0
Incline DB Rear Row
2
Standing Cable Bilateral Cross-Body Extension1
Machine Preacher Curl
2
Reps
5-7
7-10
8-12
10-15
6-10
7-10
7-10
RIR
4-6
4-6
4-6
4-6
4-6
4-6
4-6
Rest
3-5m
3-5m
2-3m
3-5m
3-5m
2-3m
2-3m
Notes - RJFitness
30° bench angle
75° bench angle ● Cable + hands aligned with mid chest
Lengthened-Mid Position
Different variant than Day 2 Pull A ● Use straps
Use straps
Arm aligned with cable ● Abduct 30° from body
Week 5
6
3
4
3
4.5
6
4.5
4.5
Total Accumulation
2
1
2
1
1.5
2
1.5
1.5
Day 5. Week 1.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Day 5. Week 2.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Day 5. Week 3.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Day 5. Week 4.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Day 5. Week 5.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Day 5. Week 6. (Deload) - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Day 5. Volume - RJFitness
Quads
Glutes
Hams
Calves
Abs
Intro.
4
3
2
2
2
Lower B - RJFitness
Exercise
Sets
Hack Squat Machine
2
Decline Leg Press
1
Seated Leg Curl
2
Bilateral Leg Extension (Paused) 1
A1: Standing Calf Raise Machine 2
A2: Hanging Leg Raise OR Jackknives
2
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
3
3
3
3-2
2
1
Rest
4-6m
2-3m
4-6m
3-5m
Lower B - RJFitness
Exercise
Sets
Hack Squat Machine
2
Decline Leg Press
1
Seated Leg Curl
3
Bilateral Leg Extension (Paused) 2
A1: Standing Calf Raise Machine 2
A2: Hanging Leg Raise OR Jackknives
2
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
2
2
2
2-1
1
0
Rest
4-6m
2-3m
4-6m
3-5m
Lower B - RJFitness
Exercise
Sets
Hack Squat Machine
2
Decline Leg Press
2
Seated Leg Curl
3
Bilateral Leg Extension (Paused) 2
A1: Standing Calf Raise Machine 3
A2: Hanging Leg Raise OR Jackknives
3
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
1
1
1
1
1
0
Rest
4-6m
2-3m
4-6m
3-5m
Lower B - RJFitness
Exercise
Sets
Hack Squat Machine
3
Decline Leg Press
2
Seated Leg Curl
3
Bilateral Leg Extension (Paused) 3
A1: Standing Calf Raise Machine 3
A2: Hanging Leg Raise OR Jackknives
3
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
1
1-0
1-0
0
0
0
Rest
4-6m
2-3m
4-6m
3-5m
Lower B - RJFitness
Exercise
Sets
Hack Squat Machine
3
Decline Leg Press
2
Seated Leg Curl
3+1MR-DS
Bilateral Leg Extension (Paused) 3+1MR
A1: Standing Calf Raise Machine 3+1MR-DS
A2: Hanging Leg Raise OR Jackknives
3
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
1-0
0
0
0
0
0
Rest
4-6m
2-3m
4-6m
3-5m
Push B - RJFitness
Exercise
Sets
Hack Squat Machine
2
Decline Leg Press
1
Seated Leg Curl
2
Bilateral Leg Extension (Paused) 1
A1: Standing Calf Raise Machine 1
A2: Hanging Leg Raise OR Jackknives
1
Reps
6-10
15-25
8-12
8-12
12-15
10-20
RIR
4-6
4-6
4-6
4-6
4-6
4-6
Rest
4-6m
2-3m
4-6m
3-5m
Week 5
9
5
4
4
3
Notes - RJFitness
Day 6. Week 1
Load & Reps Used ↓ - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Day 6. Week 2.
Load & Reps Used ↓ - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Day 6. Week 3.
Load & Reps Used ↓ - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Day 6. Week 4.
Load & Reps Used ↓ - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Day 6. Week 5.
Load & Reps Used ↓ - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Day 6. Week 6. (Deload) - RJFitness
Load & Reps Used ↓ - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Day 6. Volume - RJFitness
Intro.
Low & narrow foot position
Pause at top & bottom
1m
Notes - RJFitness
Low & narrow foot position
Pause at top & bottom
1m
Notes - RJFitness
Low & narrow foot position
Muscle Group - RJFitness
Quads
Glutes
Hams
Calves
Abs
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Direct Volume (1° Movers)
Indirect Volume (2° Movers)
Total Equated Volume Week 1
Muscle Group - RJFitness
Quads
Glutes
Hams
Calves
Abs
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Direct Volume (1° Movers)
Indirect Volume (2° Movers)
Total Equated Volume Week 5
Exercise Substitutions - Mesocycle 2 (5x/week)
Exercise
Pause at top & bottom
1m
Notes - RJFitness
Low & narrow foot position
Pause at top & bottom
1m
Notes - RJFitness
Low & narrow foot position
Pause at top & bottom
1m
Notes - RJFitness
Low & narrow foot position
Pause at top & bottom
1m
Total Accumulation
5
2
2
2
1
Week 5
Total Accumulation
Standing DB Arnold Press
Incline EZ-Bar Skullcrusher
Smith Machine Squat
DB RDL
Seated Calf Raise Machine
Weighted Decline Crunch
Machine Wide-Grip Pull-Up
Standing DB Lateral Raise
Standing EZ-Bar Curl
Lying Leg Curl
Standing Calf Raise Machine
Hanging Leg Raise
Seated Leg Extension
Substitution 1
Substitution 2
Substitution 3
Seated DB Arnold Press
Incline DB Skullcrusher
Hack Squat Machine
Smith Machine Good Morning
Seated Weighted Calf Raise
Weighted Feet-Up Crunch
Weighted Pull-Up
Seated DB Lateral Raise
Standing Barbell Curl
Lying DB Leg Curl
Standing DB Calf Raise
Stability-Ball Machine Leg Raise
DB Split Squat
x
x
Pendulum Squat Machine
x
x
Cable Crunch
x
Standing Lateral Raise Machine
x
x
x
Lying Leg Raise
Smith Machine Split Squat
x
x
Lever Squat Machine
x
x
x
x
Seated Lateral Raise Machine
x
x
x
x
x
Day 1. Week 1.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 2.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 3.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 4.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 5.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Week 6. (Deload) - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Day 1. Volume - RJFitness
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Upper A - RJFitness
Exercise
Flat DB Bench Press
Seated DB Anterior Delt Press
Standing Cable Fly (high-low)
Seated Incline Chest Press Machine
Standing Unilateral Cable Lateral Raise
Standing Double Rope Pushdown
Standing DB Curl
Sets
2
2
2
1
1
2
2
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
3
3
3-2
3-2
2
2
2-1
Rest
3-5m
3-5m
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Push A - RJFitness
Exercise
Flat DB Bench Press
Seated DB Anterior Delt Press
Standing Cable Fly (high-low)
Seated Incline Chest Press Machine
Standing Unilateral Cable Lateral Raise
Standing Double Rope Pushdown
Standing DB Curl
Sets
2
2
2
1
2
3
2
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
2
2
2-1
2-1
1
1
1
Rest
3-5m
3-5m
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Push A - RJFitness
Exercise
Flat DB Bench Press
Seated DB Anterior Delt Press
Standing Cable Fly (high-low)
Seated Incline Chest Press Machine
Standing Unilateral Cable Lateral Raise
Standing Double Rope Pushdown
Standing DB Curl
Sets
2
3
2
2
2
3
2
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
2-1
2-1
1
2-1
1
1-0
1-0
Rest
3-5m
3-5m
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Push A - RJFitness
Exercise
Flat DB Bench Press
Seated DB Anterior Delt Press
Standing Cable Fly (high-low)
Seated Incline Chest Press Machine
Standing Unilateral Cable Lateral Raise
Standing Double Rope Pushdown
Standing DB Curl
Sets
3
3
2
2
3
3
3
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
1
1
1-0
1
1-0
1-0
0
Rest
3-5m
3-5m
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Push A - RJFitness
Exercise
Flat DB Bench Press
Seated DB Anterior Delt Press
Standing Cable Fly (high-low)
Seated Incline Chest Press Machine
Standing Unilateral Cable Lateral Raise
Standing Double Rope Pushdown
Standing DB Curl
Sets
3
3
3
2
3+1MR
3
3
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
1-0
1-0
0
1-0
0
0
0
Rest
3-5m
3-5m
2-3m
3-5m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Push A - RJFitness
Exercise
Flat DB Bench Press
Seated DB Anterior Delt Press
Standing Cable Fly (high-low)
Seated Incline Chest Press Machine
Standing Unilateral Cable Lateral Raise
Standing Double Rope Pushdown
Standing DB Curl
Sets
2
2
1
1
1
2
2
Reps
6-8
6-8
10-15
8-12
10-15
8-12
8-12
RIR
4-6
4-6
4-6
4-6
4-6
4-6
4-6
Rest
3-5m
3-5m
2-4m
2-4m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Week 3
Week 4
Week 5 Deload
Intro. Week 2
Day 2. Week 1.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
75° bench angle
Lengthened Position (Attachment set close to hand)
Day 2. Week 2.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
75° bench angle
Lengthened Position (Attachment set close to hand)
Day 2. Week 3.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
75° bench angle
Lengthened Position (Attachment set close to hand)
Day 2. Week 4.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
75° bench angle
Lengthened Position (Attachment set close to hand)
Day 2. Week 5.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
75° bench angle
Lengthened Position (Attachment set close to hand)
Day 2. Week 6. (Deload) - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
75° bench angle
Lengthened Position (Attachment set close to hand)
7
Total Accumulation
Day 3. Volume - RJFitness
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Pull A - RJFitness
Exercise
Seated Unilateral Cable High Row (Iliac lat)
Seated Bilateral Cable Row (Thoracic lat)
T-Bar Row Machine
Seated Neutral-Grip Pulldown
Standing Unilateral Cable Rear Delt Fly
Machine Preacher Curl
Incline DB Curl
Sets
2
1
2
1
2
2
1
Reps
8-12
7-10
10-15
8-12
10-15
10-15
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Pull A - RJFitness
Exercise
Seated Unilateral Cable High Row (Iliac lat)
Seated Bilateral Cable Row (Thoracic lat)
T-Bar Row Machine
Seated Neutral-Grip Pulldown
Standing Unilateral Cable Rear Delt Fly
Machine Preacher Curl
Incline DB Curl
Sets
2
2
2
2
2
2
1
Reps
8-12
7-10
10-15
8-12
10-15
10-15
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Pull A - RJFitness
Exercise
Seated Unilateral Cable High Row (Iliac lat)
Seated Bilateral Cable Row (Thoracic lat)
T-Bar Row Machine
Seated Neutral-Grip Pulldown
Standing Unilateral Cable Rear Delt Fly
Machine Preacher Curl
Incline DB Curl
Sets
2
2
3
2
2
2
2
Reps
8-12
7-10
10-15
8-12
10-15
10-15
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Pull A - RJFitness
Exercise
Seated Unilateral Cable High Row (Iliac lat)
Seated Bilateral Cable Row (Thoracic lat)
T-Bar Row Machine
Seated Neutral-Grip Pulldown
Standing Unilateral Cable Rear Delt Fly
Machine Preacher Curl
Incline DB Curl
Sets
3
2
3
2
3
3
2
Reps
8-12
7-10
10-15
8-12
10-15
10-15
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Pull A - RJFitness
Exercise
Seated Unilateral Cable High Row (Iliac lat)
Seated Bilateral Cable Row (Thoracic lat)
T-Bar Row Machine
Seated Neutral-Grip Pulldown
Standing Unilateral Cable Rear Delt Fly
Machine Preacher Curl
Incline DB Curl
Sets
3
3
3
3
3
3+1MR-DS
2
Reps
8-12
7-10
10-15
8-12
10-15
10-15
7-12
RIR
3
3
3
3
2-1
2
2
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Pull A - RJFitness
Exercise
Seated Unilateral Cable High Row (Iliac lat)
Seated Bilateral Cable Row (Thoracic lat)
T-Bar Row Machine
Seated Neutral-Grip Pulldown
Standing Unilateral Cable Rear Delt Fly
Machine Preacher Curl
Incline DB Curl
Sets
2
1
2
1
2
2
1
Reps
8-12
7-10
10-15
8-12
10-15
10-15
7-12
RIR
4-6
4-6
4-6
4-6
4-6
4-6
4-6
Rest
2-3m
2-3m
3-5m
2-3m
1.5-2.5m
1.5-2.5m
1.5-2.5m
Notes - RJFitness
Use straps
Week 3
Week 4
Week 5
Deload
Total Accumulation
Intro. Week 2
Day 3. Week 1.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Use straps ● EZ-Bar attachment + D-Handles
Use straps ● Top-Handles
Use straps ● 2-3sec eccentric ● Greater lean
Day 3. Week 2.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Use straps ● EZ-Bar attachment + D-Handles
Use straps ● High-Grip
Use straps ● 2-3sec eccentric ● Greater lean
Day 3. Week 3.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Use straps ● EZ-Bar attachment + D-Handles
Use straps ● High-Grip
Use straps ● 2-3sec eccentric ● Greater lean
Day 3. Week 4.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Use straps ● EZ-Bar attachment + D-Handles
Use straps ● High-Grip
Use straps ● 2-3sec eccentric ● Greater lean
Day 3. Week 5.
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
7
Use straps ● EZ-Bar attachment + D-Handles
Use straps ● High-Grip
Use straps ● 2-3sec eccentric ● Greater lean
Day 3. Week 6. (Deload) - RJFitness
Load & Reps Used ↓ - RJFitness
#
1
2
3
4
5
6
Use straps ● EZ-Bar attachment + D-Handles
Use straps ● High-Grip
Use straps ● 2-3sec eccentric ● Greater lean
7
Day 2. Volume - RJFitness
Quads
Glutes
Hams
Calves
Abs
Lower A - RJFitness
Exercise
Barbell SLDL
Decline Leg Press
Hack Squat Machine
A1: Seated Bilateral Leg Extension
A2: Lying Leg Curl
Weighted Jacknives
Cable Crunch
Sets
2
2
2
2
2
2
2 Myorep Dropsets
Reps
6-9
8-12
6-9
8-12
8-12
10-20
10-20
RIR
2-1
2-1
2-1
1
1
1-0
1-0
Rest
3-5m
3-5m
3-5m
Lower A - RJFitness
Exercise
Barbell SLDL
Decline Leg Press
Hack Squat Machine
A1: Seated Bilateral Leg Extension
A2: Lying Leg Curl
Weighted Jacknives
Cable Crunch
Sets
3
3
2
2
2
2
2 Myorep Dropsets
Reps
6-9
8-12
6-9
8-12
8-12
10-20
10-20
RIR
1
1
1
1-0
1-0
0
0
Rest
3-5m
3-5m
3-5m
Lower A - RJFitness
Exercise
Barbell SLDL
Decline Leg Press
Hack Squat Machine
A1: Seated Bilateral Leg Extension
A2: Lying Leg Curl
Weighted Jacknives
Cable Crunch
Sets
3
3
2
2
2
2
2 Myorep Dropsets
Reps
6-9
8-12
6-9
8-12
8-12
10-20
10-20
RIR
1-0
1-0
1-0
0
0
0
0
Rest
3-5m
3-5m
3-5m
Lower A - RJFitness
Exercise
Barbell SLDL
Decline Leg Press
Hack Squat Machine
A1: Seated Bilateral Leg Extension
A2: Lying Leg Curl
Weighted Jacknives
Cable Crunch
Sets
3
3
2
3
3
2
2 Myorep Dropsets
Reps
6-9
8-12
6-9
8-12
8-12
10-20
10-20
RIR
0
0
0
0
0
0
0
Rest
3-5m
3-5m
3-5m
Lower A - RJFitness
Exercise
Barbell SLDL
Decline Leg Press
Hack Squat Machine
A1: Seated Bilateral Leg Extension
A2: Lying Leg Curl
Weighted Jacknives
Cable Crunch
Sets
3
3
3
3
3
2
3 Myorep Dropsets
Reps
6-9
8-12
6-9
8-12
8-12
10-20
10-20
RIR
0
0
0
0
0
0
0
Rest
3-5m
3-5m
3-5m
Lower A - RJFitness
Exercise
Barbell SLDL
Decline Leg Press
Hack Squat Machine
A1: Seated Bilateral Leg Extension
A2: Lying Leg Curl
Weighted Jacknives
Cable Crunch
Sets
2
2
1
1
1
2
0
Reps
6-9
8-12
6-9
8-12
8-12
10-20
10-20
RIR
2-1
2-1
2-1
1
1
1-0
1-0
Rest
3-5m
3-5m
3-5m
Week 3
Week 4
Week 5
Deload Total Accumulation
Intro. Week 2
Day 4. Week 1.
Notes - RJFitness
Use straps
Low & narrow foot position
Load & Reps Used ↓ - RJFitness
Upper - RJFitness
Exercise
Incline Smith Machine Bench Press
T-Bar Row Machine
Seated Horizontal Chest Press Machine
Bilateral Horizontal Row Machine
A1: Bilateral Cable Lateral Raise
A2: Bilateral Cable Rear Delt Fly
B1: Standing Cable Straight-Bar Pushdown
B2: Standing Cable Straight-Bar Curl
Upper - RJFitness
#
Exercise
1
Incline Smith Machine Bench Press
2
T-Bar Row Machine
3
Seated Horizontal Chest Press Machine
4
Bilateral Horizontal Row Machine
5
A1: Bilateral Cable Lateral Raise
6
A2: Bilateral Cable Rear Delt Fly
7
B1: Standing Cable Straight-Bar Pushdown
8
B2: Standing Cable Straight-Bar Curl
Upper - RJFitness
#
Exercise
1
Incline Smith Machine Bench Press
2
T-Bar Row Machine
3
Seated Horizontal Chest Press Machine
4
Bilateral Horizontal Row Machine
5
A1: Bilateral Cable Lateral Raise
6
A2: Bilateral Cable Rear Delt Fly
7
B1: Standing Cable Straight-Bar Pushdown
8
B2: Standing Cable Straight-Bar Curl
Upper - RJFitness
#
Exercise
1
Incline Smith Machine Bench Press
2
T-Bar Row Machine
3
Seated Horizontal Chest Press Machine
4
Bilateral Horizontal Row Machine
5
A1: Bilateral Cable Lateral Raise
6
A2: Bilateral Cable Rear Delt Fly
7
B1: Standing Cable Straight-Bar Pushdown
8
B2: Standing Cable Straight-Bar Curl
Upper - RJFitness
#
Exercise
1
Incline Smith Machine Bench Press
2
T-Bar Row Machine
3
Seated Horizontal Chest Press Machine
4
Bilateral Horizontal Row Machine
5
A1: Bilateral Cable Lateral Raise
6
A2: Bilateral Cable Rear Delt Fly
7
B1: Standing Cable Straight-Bar Pushdown
8
B2: Standing Cable Straight-Bar Curl
Upper - RJFitness
#
Exercise
1
Incline Smith Machine Bench Press
2
T-Bar Row Machine
3
Seated Horizontal Chest Press Machine
4
Bilateral Horizontal Row Machine
5
A1: Bilateral Cable Lateral Raise
6
A2: Bilateral Cable Rear Delt Fly
7
B1: Standing Cable Straight-Bar Pushdown
8
B2: Standing Cable Straight-Bar Curl
Intro. Week 2
#
1
2
3
4
5
6
7
8
2-3m
1m
1m
Day 4. Week 2.
Notes - RJFitness
Use straps
Low & narrow foot position
Load & Reps Used ↓ - RJFitness
Notes - RJFitness
Use straps
Low & narrow foot position
Load & Reps Used ↓ - RJFitness
Notes - RJFitness
Use straps
Low & narrow foot position
Load & Reps Used ↓ - RJFitness
2-3m
1m
1m
Day 4. Week 3.
2-3m
1m
1m
Day 4. Week 4.
2-3m
1m
1m
Day 4. Week 5.
Notes - RJFitness
Use straps
Low & narrow foot position
Load & Reps Used ↓ - RJFitness
Notes - RJFitness
Use straps
Low & narrow foot position
Load & Reps Used ↓ - RJFitness
2-3m
1m
1m
Day 4. Week 6. (Deload) - RJFitness
2-3m
1m
1m
Day 4. Volume - RJFitness
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Day 5. Week 1.
Sets
2
2
2
2
2
2
2
2
Reps
8-12
8-12
15-20
15-20
10-15
10-15
10-15
10-15
RIR
3
3
3
3
3-2
3-2
3
3
Rest
3-5m
3-5m
1.5-2.5m
2-3m
Notes - RJFitness
Sets
3
3
2
2
3
3
2
2
Reps
8-12
8-12
15-20
15-20
10-15
10-15
10-15
10-15
RIR
3-2
3-2
3-2
3-2
2-1
2-1
3-2
3-2
Rest
3-5m
3-5m
1.5-2.5m
2-3m
Sets
3
3
3
3
3
3
3
3
Reps
8-12
8-12
15-20
15-20
10-15
10-15
10-15
10-15
RIR
2-1
2-1
2-1
2-1
1
1
2-1
2-1
Rest
3-5m
3-5m
1.5-2.5m
2-3m
Sets
3
4
4
3
3
3
3
3
Reps
8-12
8-12
15-20
15-20
10-15
10-15
10-15
10-15
RIR
2-1
2-1
2-1
2-1
1-0
1-0
2-1
2-1
Rest
3-5m
3-5m
1.5-2.5m
2-3m
Sets
4
4
4
3+1MR
4
4
4
4
Reps
8-12
8-12
15-20
15-20
10-15
10-15
10-15
10-15
RIR
Rest
1-0
3-5m
1-0
3-5m
1-0
1.5-2.5m
1-0
2-3m
0-Failure
0-Failure 1-2m
1-0
1-0
1-2m
Notes - RJFitness
Sets
2
2
1
1
2
2
1
1
Week 3
Reps
8-12
8-12
15-20
15-20
10-15
10-15
10-15
10-15
Week 4
RIR
4-3
4-3
4-3
4-3
3-2
3-2
4-3
4-3
Week 5
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Lower B - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Day 6. Week 1
Load & Reps Used ↓ - RJFitness
#
Lower B - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Lower B - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Lower B - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Use straps ● High-Grip
Use straps ● Neutral-Grip
1-2m
Muscle Group - RJFitness
Quads
Glutes
Hams
Calves
Abs
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Direct Volume (1° Movers)
Volume will be updated March 4, 2022
Indirect Volume (2° Movers)
Total Equated Volume Week 1
Muscle Group - RJFitness
Quads
Glutes
Hams
Calves
Abs
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Direct Volume (1° Movers)
Volume will be updated March 4, 2022
Indirect Volume (2° Movers)
Total Equated Volume Week 5
1-2m
Day 5. Week 2.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
Day 6. Week 2.
Use straps ● High-Grip
Use straps ● Neutral-Grip
1-2m
1-2m
Day 5. Week 3.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
Day 6. Week 3.
Use straps ● High-Grip
Exercise Substitutions - Mesocycle 1 (4x/week)
Use straps ● Neutral-Grip
Exercise
1-2m
1-2m
Day 5. Week 4.
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
Day 6. Week 4.
Use straps ● High-Grip
Use straps ● Neutral-Grip
1-2m
1-2m
Day 5. Week 5.
#
Lower B - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Lower B - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Day 5. Volume - RJFitness
Quads
Glutes
Hams
Calves
Abs
Intro. Week 2
Week 3
Week 4
Week 5
Deload
Total Accumulation
Day 6. Volume - RJFitness
Intro. Week 2
Week 3
Week 4
Week 5
Deload
Total Accumulation
Load & Reps Used ↓ - RJFitness
Day 6. Week 5.
Use straps ● High-Grip
Use straps ● Neutral-Grip
Day 5. Week 6. (Deload) - RJFitness
Rest
3-5m
3-5m
1.5-2.5m
2-3m
Day 6. Week 6. (Deload) - RJFitness
Use straps ● High-Grip
Use straps ● Neutral-Grip
1-2m
1-2m
Deload
Total Accumulation
Standing DB Lateral Raise
Flat EZ-Bar Skullcrusher
Standing DB Lateral Raise
Smith Machine Squat
BB SLDL
Seated Calf Raise Machine
Weighted Decline Crunch
T-Bar Row Machine
Lying Leg Curl
Standing Calf Raise Machine
Hanging Leg Raise
Substitution 1
Substitution 2
Substitution 3
Seated DB Lateral Raise
Flat DB Skullcrusher
Seated DB Lateral Raise
Hack Squat Machine
DB RDL
Seated Weighted Calf Raise
Weighted Feet-Up Crunch
DB Helms Row
Lying DB Leg Curl
Standing DB Calf Raise
Stability-Ball Machine Leg Raise
Standing Lateral Raise Machine
x
x
Pendulum Squat Machine
x
x
x
x
x
x
Lying Leg Raise
Seated Lateral Raise Machine
x
x
Lever Squat Machine
x
x
x
x
x
x
x
Day 1. Week 1.
Load & Reps Used ↓ - RJFitness
#
Day 1. Week 2.
Load & Reps Used ↓ - RJFitness
Day 2. Week 1.
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Upper A - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Upper A - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Upper A - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
Day 1. Week 3.
Load & Reps Used ↓ - RJFitness
Upper A - RJFitness
Exercise
Sets
Mesocycle 2 will be updated March 4, 2022
#
Day 2. Week 2.
Pull A - RJFitness
Exercise
Sets
Mesocycle 2 will be updated March 4, 2022
Day 3. Week 1.
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
#
Pull A - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Pull A - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Pull A - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Pull A - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Pull A - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
Week 3
Week 4
Week 5
Deload
Total Accumulation
Day 2. Volume - RJFitness
Quads
Glutes
Hams
Calves
Abs
Intro. Week 2
Day 2. Week 3.
Day 3. Week 2.
Lower A - RJFitness
Exercise
Sets
Mesocycle 2 will be updated March 4, 2022
Day 4. Week 1.
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
#
Lower A - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Lower A - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Lower A - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Lower A - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Lower A - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
Week 3
Week 4
Week 5
Deload
Total Accumulation
Day 4. Volume - RJFitness
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Intro. Week 2
Day 3. Week 3.
Day 4. Week 2.
Upper - RJFitness
Exercise
Sets
Mesocycle 2 will be updated March 4, 2022
Day 5. Week 1.
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
#
Upper - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Upper - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Upper - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Upper - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Upper - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
Week 3
Week 4
Week 5
Deload
Total Accumulation
Day 5. Volume - RJFitness
Quads
Glutes
Hams
Calves
Abs
Intro. Week 2
Day 4. Week 3.
Day 5. Week 2.
Lower B - RJFitness
Exercise
Sets
Mesocycle 2 will be updated March 4, 2022
Day 6. Week 1 - RJFitness
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
#
Lower B - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Lower B - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Lower B - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Lower B - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
#
Lower B - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
Week 3
Week 4
Week 5
Deload
Total Accumulation
Day 6. Volume - RJFitness
Intro. Week 2
Day 5. Week 3.
Day 6. Week 2.
RJFitness
Exercise
Sets
Reps
Mesocycle 2 will be updated March 4, 2022
RIR
Rest
Notes - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
#
RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Week 3
Week 4
Week 5
Deload
Total Accumulation
Day 6. Week 3.
Muscle Group - RJFitness
Quads
Glutes
Hams
Calves
Abs
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Direct Volume (1° Movers)
Indirect Volume (2° Movers)
Total Equated Volume Week 1
Muscle Group - RJFitness
Quads
Glutes
Hams
Calves
Abs
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Direct Volume (1° Movers)
Indirect Volume (2° Movers)
Total Equated Volume Week 5
Exercise Substitutions - Mesocycle 2 (4x/week)
Exercise
Day 1. Week 4.
Load & Reps Used ↓ - RJFitness
Day 1. Week 5.
Day 2. Week 4.
#
Upper A - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
Load & Reps Used ↓ - RJFitness
#
Upper A - RJFitness
Exercise
Sets
Reps
RIR
Rest
Notes - RJFitness
Load & Reps Used ↓ - RJFitness
Day 1. Volume - RJFitness
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Intro. Week 2
Week 3
Week 4
Week 5 Deload
Load & Reps Used ↓ - RJFitness
Day 1. Week 6. (Deload) - RJFitness
Day 2. Week 5.
Day 2. Week 6. (Deload) - RJFitness
Total Accumulation Day 3. Volume - RJFitness
Chest
Anterior Delt
Lateral Delt
Posterior Delt
Triceps
Biceps
Lats
Traps
Intro. Week 2
Day 3. Week 4.
Day 3. Week 5.
Day 3. Week 6. (Deload) - RJFitness
Day 4. Week 4.
Day 4. Week 5.
Day 4. Week 6. (Deload) - RJFitness
Day 5. Week 4.
Day 5. Week 5.
Day 5. Week 6. (Deload) - RJFitness
Day 6. Week 4.
Day 6. Week 5.
Day 6. Week 6. (Deload) - RJFitness
Standing DB Lateral Raise
Smith Machine Squat
BB SLDL
Seated Calf Raise Machine
Weighted Decline Crunch
Lying Leg Curl
Standing Calf Raise Machine
Hanging Leg Raise
Barbell Row
Substitution 1
Substitution 2
Substitution 3
Seated DB Lateral Raise
Hack Squat Machine
DB RDL
Seated Weighted Calf Raise
Weighted Feet-Up Crunch
Lying DB Leg Curl
Standing DB Calf Raise
Stability-Ball Machine Leg Raise
Smith Machine Barbell Row
Standing Lateral Raise Machine
Pendulum Squat Machine
x
x
x
x
x
Lying Leg Raise
x
Seated Lateral Raise Machine
Lever Squat Machine
x
x
x
x
x
x
x