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