1 WEEK PROGRAM UPPER/LOWER DAY 1 DAY 2 warm-up sets 3 2 2 UPPER #1 BARBELL BENCH PRESS LAT PULLDOWN BARBELL OVERHEAD PRESS 0 0 CABLE CRUNCH UPPER BODY WEAK POINT 1 0 ECCENTRIC-ACCENTUATED/ CONSTANT-TENSION STANDING CALF RAISE 1 0 A2: CABLE PULL-THROUGH MYO REPS FLOOR SKULL CRUSHER 0 A1: SEATED LEG CURL 1 0 DUMBBELL WALKING LUNGE PAUSE DUMBBELL INCLINE PRESS 2 ECCENTRIC-ACCENTUATED STIFF-LEG DEADLIFT 1 3 BACK SQUAT SEATED T-BAR ROW warm-up sets LOWER #1 30 6/6 15 15 15 10 4 3 3 3 3 3 3 4 15-20 12 8 12 10 10 6 SETS REPS 4 4 3 3 3 3 4 SETS REPS N/A N/A N/A N/A N/A N/A 70% %1RM N/A N/A N/A N/A N/A N/A 75% %1RM 1-2 MIN 1-2 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN REST 1-2 MIN 1-2 MIN 1-2 MIN 0 MIN 2-3 MIN 2-3 MIN 3-4 MIN REST 9 9 7 8 7 8 N/A RPE 8 8 9 9 8 7 N/A RPE 1 1 2 2 3 3 4 4 FOCUS ON MIND-MUSCLE CONNECTION 8 REPS, REST 5 SECONDS, 2 REPS, REST 5 SECONDS, 2 REPS 3-SECOND PAUSE SQUEEZE SHOULDER BLADES TOGETHER AT THE TOP, CONTROL THE WEIGHT SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT PULL YOUR ELBOWS DOWN AND IN ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM ON THE BENCH NOTES ROUND YOUR BACK AS YOU CRUNCH FIRST 6 REPS 3-SECOND LOWERING PHASE, LAST 6 REPS DON'T STOP BETWEEN REPS FOCUS ON SQUEEZING YOUR GLUTES FOCUS ON SQUEEZING YOUR HAMSTRINGS 15 STEPS PER LEG 4-SECOND LOWERING PHASE. KEEP YOUR HIPS HIGH SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY NOTES WAVE 1 / WEEK 1: DAYS 1-2 DAY 3 DAY 4 1 PENDLAY ROW/ BARBELL BENT OVER ROW 0 2 BARBELL INCLINE PRESS UPPER BODY WEAK POINT 1 1 WIDE-GRIP PULL-UP 0 warm-up sets UPPER #2 SUPINATED DUMBBELL CURL 0 LOWER BODY WEAK POINT 1 1 0 CONSTANT-TENSION LYING LEG CURL MACHINE LATERAL RAISE 0 UNILATERAL ECCENTRICOVERLOADED LEG EXTENSION 0 2 BARBELL HIP THRUST A2: FACE PULL 3 BACK SQUAT 0 3 DEADLIFT A1: CABLE FLYE 21S warm-up sets LOWER #2 15-20 20 12 12 8 5 3 3 3 3 3 3 4 3 15-20 15 12/12 15 7/7/7 10/10 8 6 SETS REPS 3 3 3 4 3 2 SETS REPS N/A N/A N/A N/A N/A N/A N/A N/A %1RM N/A N/A N/A N/A 70% 80% %1RM 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 0 MIN 2-3 MIN 2-3 MIN 2-3 MIN REST 1-2 MIN 1-2 MIN 1-2 MIN 2-3 MIN 3-4 MIN 3-5 MIN REST 9 8 9 8 8 8 7-8 7 RPE 9 8 8 8 N/A N/A RPE 1 1 2 2 3 3 4 4 FOCUS ON MIND-MUSCLE CONNECTION SUPINATE AGAINST THE DUMBBELL DROPSET FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER 7 REPS TOP HALF OF ROM, 7 REPS BOTTOM HALF ROM, 7 REPS FULL ROM 10 REPS PENDLAY ROW, 10 REPS BENT OVER ROW KEEP YOUR ELBOWS OUT PULL YOUR CHEST TO THE BAR NOTES FOCUS ON MIND-MUSCLE CONNECTION FLEX YOUR HAMSTRINGS 12 REPS EACH LEG, BILATERAL CONCENTRIC, UNILATERAL ECCENTRIC SQUEEZE YOUR GLUTES AT THE TOP SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND NOTES WAVE 1 / WEEK 1: DAYS 3-4 2 WEEK PROGRAM UPPER/LOWER DAY 1 DAY 2 warm-up sets 3 2 2 UPPER #1 BARBELL BENCH PRESS LAT PULLDOWN BARBELL OVERHEAD PRESS 0 0 CABLE CRUNCH UPPER BODY WEAK POINT 1 0 ECCENTRIC-ACCENTUATED/ CONSTANT-TENSION STANDING CALF RAISE 1 0 A2: CABLE PULL-THROUGH MYO REPS FLOOR SKULL CRUSHER 0 A1: SEATED LEG CURL 1 0 DUMBBELL WALKING LUNGE PAUSE DUMBBELL INCLINE PRESS 2 ECCENTRIC-ACCENTUATED STIFF-LEG DEADLIFT 1 3 BACK SQUAT SEATED T-BAR ROW warm-up sets LOWER #1 30 6/6 15 15 15 10 5 3 3 3 3 4 3 4 15-20 12 8 12 10 10 7 SETS REPS 4 4 3 3 3 3 4 SETS REPS N/A N/A N/A N/A N/A N/A 70% %1RM N/A N/A N/A N/A N/A N/A 75% %1RM 1-2 MIN 1-2 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN REST 1-2 MIN 1-2 MIN 1-2 MIN 0 MIN 2-3 MIN 2-3 MIN 3-4 MIN REST 9 9 8 8 7 8 N/A RPE 8 8 9 9 8 8 N/A RPE 1 1 2 2 3 3 4 4 FOCUS ON MIND-MUSCLE CONNECTION 8 REPS, REST 5 SECONDS, 2 REPS, REST 5 SECONDS, 2 REPS 3-SECOND PAUSE SQUEEZE SHOULDER BLADES TOGETHER AT THE TOP, CONTROL THE WEIGHT SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT PULL YOUR ELBOWS DOWN AND IN ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM ON THE BENCH NOTES ROUND YOUR BACK AS YOU CRUNCH FIRST 6 REPS 3-SECOND LOWERING PHASE, LAST 6 REPS DON'T STOP BETWEEN REPS FOCUS ON SQUEEZING YOUR GLUTES FOCUS ON SQUEEZING YOUR HAMSTRINGS 15 STEPS PER LEG 4-SECOND LOWERING PHASE. KEEP YOUR HIPS HIGH SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY NOTES WAVE 1 / WEEK 2: DAYS 1-2 DAY 3 DAY 4 2 1 BARBELL INCLINE PRESS PENDLAY ROW/BARBELL BENT OVER ROW 0 1 WIDE-GRIP PULL-UP UPPER BODY WEAK POINT 1 warm-up sets UPPER #2 0 0 CABLE CRUNCH SUPINATED DUMBBELL CURL 0 LOWER BODY WEAK POINT 1 1 0 CONSTANT-TENSION LYING LEG CURL MACHINE LATERAL RAISE 0 UNILATERAL ECCENTRICOVERLOADED LEG EXTENSION 0 2 BARBELL HIP THRUST A2: FACE PULL 3 BACK SQUAT 0 3 DEADLIFT A1: CABLE FLYE 21S warm-up sets LOWER #2 30 15-20 20 12 12 8 5 3 3 3 3 3 3 4 4 15-20 15 12/12 15 7/7/7 10/10 8 6 SETS REPS 4 3 3 3 4 3 3 SETS REPS N/A N/A N/A N/A N/A N/A N/A N/A %1RM N/A N/A N/A N/A N/A 70% 80% %1RM 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 0 MIN 2-3 MIN 2-3 MIN 2-3 MIN REST 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 2-3 MIN 3-4 MIN 3-5 MIN REST 9 9 9 8 8 9 7-8 8 RPE 9 9 8 8 8 N/A N/A RPE 1 1 2 2 3 3 4 4 FOCUS ON MIND-MUSCLE CONNECTION SUPINATE AGAINST THE DUMBBELL DROPSET FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER 7 REPS TOP HALF OF ROM, 7 REPS BOTTOM HALF ROM, 7 REPS FULL ROM 10 REPS PENDLAY ROW, 10 REPS BENT OVER ROW KEEP YOUR ELBOWS OUT PULL YOUR CHEST TO THE BAR NOTES ROUND YOUR BACK AS YOU CRUNCH FOCUS ON MIND-MUSCLE CONNECTION FLEX YOUR HAMSTRINGS 12 REPS EACH LEG, BILATERAL CONCENTRIC, UNILATERAL ECCENTRIC SQUEEZE YOUR GLUTES AT THE TOP SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND NOTES WAVE 1 / WEEK 2: DAYS 3-4 3 WEEK PROGRAM UPPER/LOWER DAY 1 DAY 2 3 2 2 BARBELL BENCH PRESS LAT PULLDOWN BARBELL OVERHEAD PRESS 0 warm-up sets UPPER #1 UPPER BODY WEAK POINT 1 0 ECCENTRIC-ACCENTUATED/ CONSTANT-TENSION STANDING CALF RAISE 1 0 A2: CABLE PULL-THROUGH MYO REPS FLOOR SKULL CRUSHER 0 A1: SEATED LEG CURL 1 0 DUMBBELL WALKING LUNGE PAUSE DUMBBELL INCLINE PRESS 2 ECCENTRIC-ACCENTUATED STIFF-LEG DEADLIFT 1 3 BACK SQUAT SEATED T-BAR ROW warm-up sets LOWER #1 6/6 15 15 15 10 6 3 3 3 3 4 3 4 15-20 12 8 12 10 10 8 SETS REPS 4 3 3 3 3 4 SETS REPS N/A N/A N/A N/A N/A N/A 70% %1RM N/A N/A N/A N/A N/A 75% %1RM 1-2 MIN 1-2 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN REST 1-2 MIN 1-2 MIN 0 MIN 2-3 MIN 2-3 MIN 3-4 MIN REST 9 9 9 8 8 9 N/A RPE 9 9 9 9 9 N/A RPE 1 1 2 2 3 3 4 4 FOCUS ON MIND-MUSCLE CONNECTION 8 REPS, REST 5 SECONDS, 2 REPS, REST 5 SECONDS, 2 REPS 3-SECOND PAUSE SQUEEZE SHOULDER BLADES TOGETHER AT THE TOP, CONTROL THE WEIGHT SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT PULL YOUR ELBOWS DOWN AND IN ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM ON THE BENCH NOTES FIRST 6 REPS 3-SECOND LOWERING PHASE, LAST 6 REPS DON'T STOP BETWEEN REPS FOCUS ON SQUEEZING YOUR GLUTES FOCUS ON SQUEEZING YOUR HAMSTRINGS 15 STEPS PER LEG 4-SECOND LOWERING PHASE. KEEP YOUR HIPS HIGH SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY NOTES WAVE 1 / WEEK 3: DAYS 1-2 DAY 3 DAY 4 1 PENDLAY ROW/BARBELL BENT OVER ROW 0 2 BARBELL INCLINE PRESS UPPER BODY WEAK POINT 1 1 WIDE-GRIP PULL-UP 0 warm-up sets UPPER #2 SUPINATED DUMBBELL CURL 0 LOWER BODY WEAK POINT 1 1 0 CONSTANT-TENSION LYING LEG CURL MACHINE LATERAL RAISE 0 UNILATERAL ECCENTRICOVERLOADED LEG EXTENSION 0 2 BARBELL HIP THRUST A2: FACE PULL 3 BACK SQUAT 0 3 DEADLIFT A1: CABLE FLYE 21S warm-up sets LOWER #2 15-20 20 12 12 8 5 3 3 4 3 3 3 4 5 15-20 15 12/12 15 7/7/7 10/10 8 6 SETS REPS 3 3 3 4 3 4 SETS REPS N/A N/A N/A N/A N/A N/A N/A N/A %1RM N/A N/A N/A N/A 70% 80% %1RM 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 0 MIN 2-3 MIN 2-3 MIN 2-3 MIN REST 1-2 MIN 1-2 MIN 1-2 MIN 2-3 MIN 3-4 MIN 3-5 MIN REST 9 9 9 9 9 9 7-8 9 RPE 9 10 8 9 N/A N/A RPE 1 1 2 2 3 3 4 4 FOCUS ON MIND-MUSCLE CONNECTION SUPINATE AGAINST THE DUMBBELL DROPSET FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER 7 REPS TOP HALF OF ROM, 7 REPS BOTTOM HALF ROM, 7 REPS FULL ROM 10 REPS PENDLAY ROW, 10 REPS BENT OVER ROW KEEP YOUR ELBOWS OUT PULL YOUR CHEST TO THE BAR NOTES FOCUS ON MIND-MUSCLE CONNECTION FLEX YOUR HAMSTRINGS 12 REPS EACH LEG, BILATERAL CONCENTRIC, UNILATERAL ECCENTRIC SQUEEZE YOUR GLUTES AT THE TOP SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND NOTES WAVE 1 / WEEK 3: DAYS 3-4 4 WEEK PROGRAM UPPER/LOWER DAY 1 DAY 2 warm-up sets 3 2 2 0 0 0 0 warm-up sets 3 2 2 0 1 1 0 LOWER #1 BACK SQUAT DEFICIT DEADLIFT LEG PRESS A1: SEATED LEG CURL A2: CABLE PULL-THROUGH CONSTANT-TENSION SEATED CALF RAISE HANGING LEG RAISE UPPER #1 BARBELL BENCH PRESS LAT PULLDOWN BARBELL OVERHEAD PRESS ECCENTRIC-ACCENTUATED CABLE ROW MACHINE CHEST PRESS CABLE TRICEPS KICKBACK UPPER BODY WEAK POINT 1 12 20 12 12 10 6 4 3 3 3 3 3 3 4 15-20 15 15 15 8 8 6 SETS REPS 4 2 2 2 4 2 4 SETS REPS N/A N/A N/A N/A N/A N/A 72.5% %1RM N/A N/A N/A N/A N/A 70% 77.5% %1RM 1-2 MIN 1-2 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN REST 1-2 MIN 1-2 MIN 1-2 MIN 0 MIN 2-3 MIN 2-3 MIN 3-4 MIN REST 9 9 7 8 7 8 N/A RPE 8 8 9 9 7 N/A N/A RPE 1 1 2 2 3 3 4 4 FOCUS ON MIND-MUSCLE CONNECTION FOCUS ON SQUEEZING YOUR TRICEPS FOCUS ON SQUEEZING YOUR CHEST 2-SECOND LOWERING PHASE SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT PULL YOUR ELBOWS DOWN AND IN ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM ON THE BENCH NOTES FLEX YOUR SPINE PRESS ONTO YOUR TOES FOCUS ON SQUEEZING YOUR GLUTES FOCUS ON SQUEEZING YOUR HAMSTRINGS LOW FOOT POSITIONING 2" DEFICIT, CAN USE 35 LB PATES TO CREATE DEFICIT SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY NOTES WAVE 2 / WEEK 4: DAYS 1-2 DAY 3 DAY 4 3 3 2 0 0 0 0 warm-up sets 1 2 1 DEADLIFT BACK SQUAT BULGARIAN SPLIT SQUAT A1: LEG EXTENSION A2: LEG CURL MACHINE HIP ABDUCTION LOWER BODY WEAK POINT 1 UPPER #2 WIDE-GRIP PULL-UP BARBELL INCLINE PRESS DUMBBELL ROW 15-20 15 20 20 15 8 5 3 0 1 0 0 DUMBBELL REVERSE FLYE DUMBBELL FRONT RAISE/LATERAL RAISE EZ BAR CURL 21S UPPER BODY WEAK POINT 1 3 3 3 3 3 4 3 15-20 7/7/7 15/15 15 15 12 8 6 SETS REPS 3 3 2 3 3 3 2 SETS REPS 0 PEC DECK warm-up sets LOWER #2 N/A N/A N/A N/A N/A N/A N/A N/A %1RM N/A N/A N/A N/A N/A 72.5% 82.5% %1RM 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 2-3 MIN 2-3 MIN REST 1-2 MIN 1-2 MIN 1-2 MIN 0 MIN 2-3 MIN 3-4 MIN 3-5 MIN REST 9 8 9 8 8 8 7-8 7 RPE 9 8 8 8 8 N/A N/A RPE 1 1 2 2 3 3 4 4 FOCUS ON MIND-MUSCLE CONNECTION 7 REPS BOTTOM HALF OF ROM, 7 REPS TOP HALF OF ROM, 7 REPS FULL ROM 15 REPS FRONT RAISE, 15 REPS LATERAL RAISE FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER SQUEEZE YOUR PECS BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST YOUR SIDE KEEP YOUR ELBOWS OUT PULL WITH YOUR CHEST TO THE BAR NOTES FOCUS ON MIND-MUSCLE CONNECTION SQUEEZE YOUR GLUTES FLEX YOUR HAMSTRINGS FLEX YOUR QUADS ELEVATE YOUR BACK FOOT 12" SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND NOTES WAVE 2 / WEEK 4: DAYS 3-4 5 WEEK PROGRAM UPPER/LOWER DAY 1 DAY 2 warm-up sets 3 2 2 0 0 0 0 warm-up sets 3 2 2 0 1 1 0 LOWER #1 BACK SQUAT DEFICIT DEADLIFT LEG PRESS A1: SEATED LEG CURL A2: CABLE PULL-THROUGH CONSTANT-TENSION SEATED CALF RAISE HANGING LEG RAISE UPPER #1 BARBELL BENCH PRESS LAT PULLDOWN BARBELL OVERHEAD PRESS ECCENTRIC-ACCENTUATED CABLE ROW MACHINE CHEST PRESS CABLE TRICEPS KICKBACK UPPER BODY WEAK POINT 1 12 20 12 12 10 6 5 3 3 3 3 4 3 4 15-20 15 15 15 8 8 6 SETS REPS 4 2 2 2 4 2 4 SETS REPS N/A N/A N/A N/A N/A N/A 72.5% %1RM N/A N/A N/A N/A N/A 70% 77.5% %1RM 1-2 MIN 1-2 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN REST 1-2 MIN 1-2 MIN 1-2 MIN 0 MIN 2-3 MIN 2-3 MIN 3-4 MIN REST 9 9 8 9 7 8 N/A RPE 8 9 9 9 8 N/A N/A RPE 1 1 2 2 3 3 4 4 FOCUS ON MIND-MUSCLE CONNECTION FOCUS ON SQUEEZING YOUR TRICEPS FOCUS ON SQUEEZING YOUR CHEST 2-SECOND LOWERING PHASE SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT PULL YOUR ELBOWS DOWN AND IN ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM ON THE BENCH NOTES FLEX YOUR SPINE PRESS ONTO YOUR TOES FOCUS ON SQUEEZING YOUR GLUTES FOCUS ON SQUEEZING YOUR HAMSTRINGS LOW FOOT POSITIONING 2" DEFICIT, CAN USE 35 LB PATES TO CREATE DEFICIT SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY NOTES WAVE 2 / WEEK 5: DAYS 1-2 DAY 3 DAY 4 3 3 2 0 0 0 0 warm-up sets 1 2 1 DEADLIFT BACK SQUAT BULGARIAN SPLIT SQUAT A1: LEG EXTENSION A2: LEG CURL MACHINE HIP ABDUCTION LOWER BODY WEAK POINT 1 UPPER #2 WIDE-GRIP PULL-UP BARBELL INCLINE PRESS DUMBBELL ROW 15-20 15 20 20 15 8 5 3 0 1 0 0 DUMBBELL REVERSE FLYE DUMBBELL FRONT RAISE/LATERAL RAISE EZ BAR CURL 21S UPPER BODY WEAK POINT 1 3 3 3 3 3 4 4 15-20 7/7/7 15/15 15 15 12 8 6 SETS REPS 3 3 2 3 3 3 3 SETS REPS 0 PEC DECK warm-up sets LOWER #2 N/A N/A N/A N/A N/A N/A N/A N/A %1RM N/A N/A N/A N/A N/A 72.5% 82.5% %1RM 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 2-3 MIN 2-3 MIN REST 1-2 MIN 1-2 MIN 1-2 MIN 0 MIN 2-3 MIN 3-4 MIN 3-5 MIN REST 9 9 9 8 8 8 7-8 8 RPE 9 8 8 8 8 N/A N/A RPE 1 1 2 2 3 3 4 4 FOCUS ON MIND-MUSCLE CONNECTION 7 REPS BOTTOM HALF OF ROM, 7 REPS TOP HALF OF ROM, 7 REPS FULL ROM 15 REPS FRONT RAISE, 15 REPS LATERAL RAISE FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER SQUEEZE YOUR PECS BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST YOUR SIDE KEEP YOUR ELBOWS OUT PULL WITH YOUR CHEST TO THE BAR NOTES FOCUS ON MIND-MUSCLE CONNECTION SQUEEZE YOUR GLUTES FLEX YOUR HAMSTRINGS FLEX YOUR QUADS ELEVATE YOUR BACK FOOT 12" SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND NOTES WAVE 2 / WEEK 5: DAYS 3-4 6 WEEK PROGRAM UPPER/LOWER DAY 1 DAY 2 warm-up sets 3 2 2 0 0 0 0 warm-up sets 3 2 2 0 1 1 0 LOWER #1 BACK SQUAT DEFICIT DEADLIFT LEG PRESS A1: SEATED LEG CURL A2: CABLE PULL-THROUGH CONSTANT-TENSION SEATED CALF RAISE HANGING LEG RAISE UPPER #1 BARBELL BENCH PRESS LAT PULLDOWN BARBELL OVERHEAD PRESS ECCENTRIC-ACCENTUATED CABLE ROW MACHINE CHEST PRESS CABLE TRICEPS KICKBACK UPPER BODY WEAK POINT 1 12 20 12 12 10 6 6 3 3 3 3 4 3 4 15-20 15 15 15 8 8 6 SETS REPS 4 2 2 2 4 2 4 SETS REPS N/A N/A N/A N/A N/A N/A 72.5% %1RM N/A N/A N/A N/A N/A 70% 77.5% %1RM 1-2 MIN 1-2 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN REST 1-2 MIN 1-2 MIN 1-2 MIN 0 MIN 2-3 MIN 2-3 MIN 3-4 MIN REST 9 9 8 9 8 8 N/A RPE 9 9 9 9 8 N/A N/A RPE 1 1 2 2 3 3 4 4 FOCUS ON MIND-MUSCLE CONNECTION FOCUS ON SQUEEZING YOUR TRICEPS FOCUS ON SQUEEZING YOUR CHEST 2-SECOND LOWERING PHASE SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT PULL YOUR ELBOWS DOWN AND IN ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM ON THE BENCH NOTES FLEX YOUR SPINE PRESS ONTO YOUR TOES FOCUS ON SQUEEZING YOUR GLUTES FOCUS ON SQUEEZING YOUR HAMSTRINGS LOW FOOT POSITIONING 2" DEFICIT, CAN USE 35 LB PATES TO CREATE DEFICIT SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY NOTES WAVE 2 / WEEK 6: DAYS 1-2 DAY 3 DAY 4 3 3 2 0 0 0 0 warm-up sets 1 2 1 DEADLIFT BACK SQUAT BULGARIAN SPLIT SQUAT A1: LEG EXTENSION A2: LEG CURL MACHINE HIP ABDUCTION LOWER BODY WEAK POINT 1 UPPER #2 WIDE-GRIP PULL-UP BARBELL INCLINE PRESS DUMBBELL ROW 15-20 15 20 20 15 8 5 3 0 1 0 0 DUMBBELL REVERSE FLYE DUMBBELL FRONT RAISE/LATERAL RAISE EZ BAR CURL 21S UPPER BODY WEAK POINT 1 3 3 4 3 3 4 5 15-20 7/7/7 15/15 15 15 12 8 6 SETS REPS 3 3 2 3 3 3 4 SETS REPS 0 PEC DECK warm-up sets LOWER #2 N/A N/A N/A N/A N/A N/A N/A N/A %1RM N/A N/A N/A N/A N/A 72.5% 82.5% %1RM 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 2-3 MIN 2-3 MIN REST 1-2 MIN 1-2 MIN 1-2 MIN 0 MIN 2-3 MIN 3-4 MIN 3-5 MIN REST 9 10 9 9 9 9 7-8 9 RPE 9 9 8 10 8 N/A N/A RPE 1 1 2 2 3 3 4 4 FOCUS ON MIND-MUSCLE CONNECTION 7 REPS BOTTOM HALF OF ROM, 7 REPS TOP HALF OF ROM, 7 REPS FULL ROM 15 REPS FRONT RAISE, 15 REPS LATERAL RAISE FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER SQUEEZE YOUR PECS BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST YOUR SIDE KEEP YOUR ELBOWS OUT PULL WITH YOUR CHEST TO THE BAR NOTES FOCUS ON MIND-MUSCLE CONNECTION SQUEEZE YOUR GLUTES FLEX YOUR HAMSTRINGS FLEX YOUR QUADS ELEVATE YOUR BACK FOOT 12" SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND NOTES WAVE 2 / WEEK 6: DAYS 3-4 7 WEEK PROGRAM UPPER/LOWER DAY 1 DAY 2 SETS 2 0 0 1 0 warm-up sets 3 2 2 KNEE-BANDED LEG PRESS SLIDING LEG CURL DUMBBELL WALKING LUNGE STANDING CALF RAISE PLANK UPPER #1 BARBELL BENCH PRESS SUPINATED LAT PULLDOWN BARBELL OVERHEAD PRESS 3 0 1 0 PUSH-UP ECCENTRIC-OVERLOADED ROPE OVERHEAD TRICEPS EXTENSION UPPER BODY WEAK POINT 1 3 4 2 3 3 4 3 3 2 3 3 0 MACHINE HIGH ROW 4 2 BARBELL HIP THRUST 4 3 BACK SQUAT 15-20 10 AMRAP 12 6 12 6 REPS :30 10 15 15 20 10 4 SETS REPS warm-up sets LOWER #1 N/A N/A N/A N/A N/A N/A 75% %1RM N/A N/A N/A N/A N/A N/A 80% %1RM 1-2 MIN 1-2 MIN 1-2 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN REST 1-2 MIN 1-2 MIN 2-3 MIN 1-2 MIN 2-3 MIN 2-3 MIN 3-4 MIN REST 9 9 8 8 7 8 N/A RPE 7 8 8 8 8 8 N/A RPE 1 1 2 2 3 3 4 4 FOCUS ON MIND-MUSCLE CONNECTION USE YOUR NON-WORKING ARM TO ASSIST WITH THE CONCENTRIC SQUEEZE YOUR PECS STRETCH YOUR LATS AT THE TOP SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT UNDERHAND GRIP, PULL YOUR ELBOWS AGAINST YOUR SIDES ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM ON THE BENCH NOTES FLEX YOUR ABS PRESS ONTO YOUR TOES 15 STEPS PER LEG FLEX YOUR HAMSTRINGS KEEP YOUR KNEES OUT SQUEEZE YOUR GLUTES AT THE TOP SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY NOTES WAVE 3 / WEEK 7: DAYS 1-2 DAY 3 DAY 4 2 1 BARBELL INCLINE PRESS BARBELL BENT OVER ROW 0 1 WIDE-GRIP PULL-UP UPPER BODY WEAK POINT 1 warm-up sets UPPER #2 0 0 LOWER BODY WEAK POINT 1 ECCENTRIC-ACCENTUATED HAMMER CURL 1 CABLE STANDING HIP ABDUCTION 1 0 SINGLE-LEG LEG EXTENSION ARNOLD PRESS 0 REVERSE HYPER 0 2 DUMBBELL STEP-UP BAND PULL-APART 3 BACK SQUAT 1 3 DEADLIFT BARBELL FLOOR PRESS warm-up sets LOWER #2 15-20 10 12 15 12 8 5 3 3 3 2 3 3 4 3 15-20 10 15 30 10 10 8 6 SETS REPS 3 3 2 3 3 3 2 SETS REPS N/A N/A N/A N/A N/A N/A N/A N/A %1RM N/A N/A N/A N/A N/A 75% 85% %1RM 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN REST 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 0 MIN 3-4 MIN 3-5 MIN REST 9 8 8 8 7 8 7-8 7 RPE 9 8 8 9 9 N/A N/A RPE 1 1 2 2 3 3 4 4 FOCUS ON MIND-MUSCLE CONNECTION 3-SECOND LOWERING PHASE START WITH YOUR ELBOWS IN FRONT OF YOU AND PALMS FACING IN. ROTATE THE DUMBBELLS SO THAT YOUR PALMS FACE FORWARD AS YOU PRESS. SQUEEZE YOUR SHOULDER BLADES TOGETHER FOCUS ON SQUEEZING YOUR CHEST PULL TO YOUR UPPER ABS KEEP YOUR ELBOWS OUT PULL WITH YOUR CHEST TO THE BAR NOTES FOCUS ON MIND-MUSCLE CONNECTION SQUEEZE YOUR GLUTES 12 REPS EACH LEG FOCUS ON SQUEEZING YOUR GLUTES SET THE BOX TO ~PARALLEL SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND NOTES WAVE 3 / WEEK 7: DAYS 3-4 8 WEEK PROGRAM UPPER/LOWER DAY 1 DAY 2 SETS 2 0 0 1 0 warm-up sets 3 2 2 KNEE-BANDED LEG PRESS SLIDING LEG CURL DUMBBELL WALKING LUNGE STANDING CALF RAISE PLANK UPPER #1 BARBELL BENCH PRESS SUPINATED LAT PULLDOWN BARBELL OVERHEAD PRESS 3 0 1 0 PUSH-UP ECCENTRIC-OVERLOADED ROPE OVERHEAD TRICEPS EXTENSION UPPER BODY WEAK POINT 1 3 4 2 4 3 4 3 3 2 3 3 0 MACHINE HIGH ROW 4 2 BARBELL HIP THRUST 4 3 BACK SQUAT 15-20 10 AMRAP 12 6 12 7 REPS :30 10 15 15 20 10 5 SETS REPS warm-up sets LOWER #1 N/A N/A N/A N/A N/A N/A 75% %1RM N/A N/A N/A N/A N/A N/A 80% %1RM 1-2 MIN 1-2 MIN 1-2 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN REST 1-2 MIN 1-2 MIN 2-3 MIN 1-2 MIN 2-3 MIN 2-3 MIN 3-4 MIN REST 9 9 8 8 7 8 N/A RPE 7 8 8 8 8 8 N/A RPE 1 1 2 2 3 3 4 4 FOCUS ON MIND-MUSCLE CONNECTION USE YOUR NON-WORKING ARM TO ASSIST WITH THE CONCENTRIC SQUEEZE YOUR PECS STRETCH YOUR LATS AT THE TOP SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT UNDERHAND GRIP, PULL YOUR ELBOWS AGAINST YOUR SIDES ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM ON THE BENCH NOTES FLEX YOUR ABS PRESS ONTO YOUR TOES 15 STEPS PER LEG FLEX YOUR HAMSTRINGS KEEP YOUR KNEES OUT SQUEEZE YOUR GLUTES AT THE TOP SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY NOTES WAVE 3 / WEEK 8: DAYS 1-2 DAY 3 DAY 4 2 1 BARBELL INCLINE PRESS BARBELL BENT OVER ROW 0 1 WIDE-GRIP PULL-UP UPPER BODY WEAK POINT 1 warm-up sets UPPER #2 0 0 LOWER BODY WEAK POINT 1 ECCENTRIC-ACCENTUATED HAMMER CURL 1 CABLE STANDING HIP ABDUCTION 1 0 SINGLE-LEG LEG EXTENSION ARNOLD PRESS 0 REVERSE HYPER 0 2 DUMBBELL STEP-UP BAND PULL-APART 3 BACK SQUAT 1 3 DEADLIFT BARBELL FLOOR PRESS warm-up sets LOWER #2 15-20 10 12 15 12 8 5 3 3 3 2 3 3 4 4 15-20 10 15 30 10 10 8 6 SETS REPS 3 3 2 3 3 3 3 SETS REPS N/A N/A N/A N/A N/A N/A N/A N/A %1RM N/A N/A N/A N/A N/A 75% 85% %1RM 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN REST 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 0 MIN 3-4 MIN 3-5 MIN REST 9 8 8 8 7 8 7-8 7 RPE 9 8 8 9 9 N/A N/A RPE 1 1 2 2 3 3 4 4 FOCUS ON MIND-MUSCLE CONNECTION 3-SECOND LOWERING PHASE START WITH YOUR ELBOWS IN FRONT OF YOU AND PALMS FACING IN. ROTATE THE DUMBBELLS SO THAT YOUR PALMS FACE FORWARD AS YOU PRESS. SQUEEZE YOUR SHOULDER BLADES TOGETHER FOCUS ON SQUEEZING YOUR CHEST PULL TO YOUR UPPER ABS KEEP YOUR ELBOWS OUT PULL WITH YOUR CHEST TO THE BAR NOTES FOCUS ON MIND-MUSCLE CONNECTION SQUEEZE YOUR GLUTES 12 REPS EACH LEG FOCUS ON SQUEEZING YOUR GLUTES SET THE BOX TO ~PARALLEL SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND NOTES WAVE 3 / WEEK 8: DAYS 3-4 9 WEEK PROGRAM UPPER/LOWER DAY 1 DAY 2 SETS 2 0 0 1 0 warm-up sets 3 2 2 KNEE-BANDED LEG PRESS SLIDING LEG CURL DUMBBELL WALKING LUNGE STANDING CALF RAISE PLANK UPPER #1 BARBELL BENCH PRESS SUPINATED LAT PULLDOWN BARBELL OVERHEAD PRESS 3 0 1 0 PUSH-UP ECCENTRIC-OVERLOADED ROPE OVERHEAD TRICEPS EXTENSION UPPER BODY WEAK POINT 1 3 4 2 4 3 4 3 3 2 3 3 0 MACHINE HIGH ROW 4 2 BARBELL HIP THRUST 4 3 BACK SQUAT SETS warm-up sets LOWER #1 15-20 10 AMRAP 12 6 12 8 REPS 30 SEC 10 15 15 20 10 6 REPS N/A N/A N/A N/A N/A N/A 75% %1RM N/A N/A N/A N/A N/A N/A 80% %1RM 1-2 MIN 1-2 MIN 1-2 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN REST 1-2 MIN 1-2 MIN 2-3 MIN 1-2 MIN 2-3 MIN 2-3 MIN 3-4 MIN REST 9 9 8 8 8 8 N/A RPE 8 8 8 8 8 8 N/A RPE 1 1 2 2 3 3 4 4 FOCUS ON MIND-MUSCLE CONNECTION USE YOUR NON-WORKING ARM TO ASSIST WITH THE CONCENTRIC SQUEEZE YOUR PECS STRETCH YOUR LATS AT THE TOP SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT UNDERHAND GRIP, PULL YOUR ELBOWS AGAINST YOUR SIDES ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM ON THE BENCH NOTES FLEX YOUR SPINE PRESS ONTO YOUR TOES 15 STEPS PER LEG FLEX YOUR HAMSTRINGS KEEP YOUR KNEES OUT SQUEEZE YOUR GLUTES AT THE TOP SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY NOTES WAVE 3 / WEEK 9: DAYS 1-2 DAY 3 DAY 4 2 1 BARBELL INCLINE PRESS BARBELL BENT OVER ROW 0 1 WIDE-GRIP PULL-UP UPPER BODY WEAK POINT 1 warm-up sets UPPER #2 0 0 LOWER BODY WEAK POINT 1 ECCENTRIC-ACCENTUATED HAMMER CURL 1 CABLE STANDING HIP ABDUCTION 1 0 SINGLE-LEG LEG EXTENSION ARNOLD PRESS 0 REVERSE HYPER 0 2 DUMBBELL STEP-UP BAND PULL-APART 3 BACK SQUAT 1 3 DEADLIFT BARBELL FLOOR PRESS warm-up sets LOWER #2 15-20 10 12 15 12 8 5 3 3 4 2 3 3 4 5 15-20 10 15 30 10 10 8 6 SETS REPS 3 3 2 3 3 3 4 SETS REPS N/A N/A N/A N/A N/A N/A N/A N/A %1RM N/A N/A N/A N/A N/A 75% 85% %1RM 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 2-3 MIN 2-3 MIN 2-3 MIN 2-3 MIN REST 1-2 MIN 1-2 MIN 1-2 MIN 1-2 MIN 0 MIN 3-4 MIN 3-5 MIN REST 9 8 8 8 7 8 7-8 7 RPE 9 8 8 9 9 N/A N/A RPE 1 1 2 2 3 3 4 4 FOCUS ON MIND-MUSCLE CONNECTION 3-SECOND LOWERING PHASE START WITH YOUR ELBOWS IN FRONT OF YOU AND PALMS FACING IN. ROTATE THE DUMBBELLS SO THAT YOUR PALMS FACE FORWARD AS YOU PRESS. SQUEEZE YOUR SHOULDER BLADES TOGETHER FOCUS ON SQUEEZING YOUR CHEST PULL TO YOUR UPPER ABS KEEP YOUR ELBOWS OUT PULL WITH YOUR CHEST TO THE BAR NOTES FOCUS ON MIND-MUSCLE CONNECTION SQUEEZE YOUR GLUTES 12 REPS EACH LEG FOCUS ON SQUEEZING YOUR GLUTES SET THE BOX TO ~PARALLEL SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND NOTES WAVE 3 / WEEK 9: DAYS 3-4