NAME
Session 1
SESSIONS
Set/Reps Rest
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Session 2
Set/Reps Rest
Incline Bench
Press
3 x 8-10
A1
3 Second Iso
Hold Chest
Supported DB
Row
4 x 10
120
A1
B1
DB RDL
4 x 12
30
B1
B2
TRX Row
4 x 6-15
90
C1
Inverted Row
C1
Press Up
3 x 8-20
0
C2
Trx Hamstring
3 x 10-20
Curl
C2
Lying 3 Second
Iso Hold
Reverse DB Fly
3 x 10
90
D1
BB Curls
3 x 15
0
D1
Anti Rotation
Alphabet With
Band
x2
60
D2
Banded Tricep
Pulldowns
3 x 20
90
Session 3
Set/Reps Rest
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
120
Squat Variation 3 x 10-12 120
Session 4
3 x 10-20
0
90
Set/Reps Rest
A1
6 Second
Negative Split
Squat
3x6
120
A1
Chain Press
3 x 6-8
120
B1
1 X Deep Lunge
ALAP (record
time and beat
next week)
x1
N/A
B1
Rack Deadlift
3 x 8-10
120
C1
Seated Cable
Row
4 x 12-15
0
C1
Dips
4 x 8-10
120
C2
Y-T-W
4 x 10-15
seconds
90
D1
D1
4 Minute Push
Test (beat next
week)
x1
E1
Reverse Crunch
4 x 15
60
1-4
Standing Lateral
4 x 8-12
Raise
0
D2
45 Degree
Dumbell Curl
4 x 8-12
90
E1
RCK Plank
2 x (2 x
10s)
60
#BETHEMAN
NAME
Session 5
SESSIONS
Set/Reps Rest
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Session 6
Set/Reps Rest
Incline Bench
Press
3 x 8-10
A1
3 Second Iso
Hold Chest
Supported DB
Row
4 x 10
120
A1
B1
DB RDL
4 x 12
30
B1
B2
TRX Row
4 x 6-15
90
C1
Inverted Row
C1
Press Up
3 x 8-20
0
C2
Trx Hamstring
3 x 10-20
Curl
C2
Lying 3 Second
Iso Hold
Reverse DB Fly
3 x 10
90
D1
BB Curls
3 x 15
0
D1
Anti Rotation
Alphabet With
Band
x2
60
D2
Banded Tricep
Pulldowns
3 x 20
90
Session 7
Set/Reps Rest
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
120
Squat Variation 3 x 10-12 120
Session 8
3 x 10-20
0
90
Set/Reps Rest
A1
6 Second
Negative Split
Squat
3x6
120
A1
Chain Press
3 x 6-8
120
B1
1 X Deep Lunge
ALAP (record
time and beat
next week)
x1
N/A
B1
Rack Deadlift
3 x 8-10
120
C1
Seated Cable
Row
4 x 12-15
0
C1
Dips
4 x 8-10
120
C2
Y-T-W
4 x 10-15
seconds
90
D1
D1
4 Minute Push
Test (beat next
week)
x1
E1
Reverse Crunch
4 x 15
60
5-8
Standing Lateral
4 x 8-12
Raise
0
D2
45 Degree
Dumbell Curl
4 x 8-12
90
E1
RCK Plank
2 x (3 x
10s)
60
#BETHEMAN
NAME
Session 9
SESSIONS
Set/Reps Rest
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Session 10
Set/Reps Rest
A1
3 Second Iso
Hold Chest
Supported DB
Row
4 x 10
120
A1
B1
DB RDL
4 x 12
30
B1
B2
TRX Row
4 x 6-15
90
C1
Inverted Row
C1
Press Up
3 x 8-20
0
C2
Trx Hamstring
3 x 10-20
Curl
C2
Lying 3 Second
Iso Hold
Reverse DB Fly
3 x 10
90
D1
BB Curls
3 x 15
0
D1
Anti Rotation
Alphabet With
Band
x2
60
D2
Banded Tricep
Pulldowns
3 x 20
90
Session 11
Set/Reps Rest
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Incline Bench
Press
3 x 8-10
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
120
Squat Variation 3 x 10-12 120
Session 12
3 x 10-20
0
90
Set/Reps Rest
A1
6 Second
Negative Split
Squat
3x6
120
A1
Chain Press
3 x 6-8
120
B1
1 X Deep Lunge
ALAP (record
time and beat
next week)
x1
N/A
B1
Rack Deadlift
3 x 8-10
120
C1
Seated Cable
Row
4 x 12-15
0
C1
Dips
4 x 8-10
120
C2
Y-T-W
4 x 10-15
seconds
90
D1
D1
4 Minute Push
Test (beat next
week)
x1
E1
Reverse Crunch
4 x 15
60
9-12
Standing Lateral
4 x 8-12
Raise
0
D2
45 Degree
Dumbell Curl
4 x 8-12
90
E1
RCK Plank
2 x (4 x
10s)
60
#BETHEMAN
NAME
Session 13
SESSIONS
Set/Reps Rest
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Session 14
Set/Reps Rest
A1
3 Second Iso
Hold Chest
Supported DB
Row
4 x 10
120
A1
B1
DB RDL
4 x 12
30
B1
B2
TRX Row
4 x 6-15
90
C1
Inverted Row
C1
Press Up
3 x 8-20
0
C2
Trx Hamstring
3 x 10-20
Curl
C2
Lying 3 Second
Iso Hold
Reverse DB Fly
3 x 10
90
D1
BB Curls
3 x 15
0
D1
Anti Rotation
Alphabet With
Band
x2
60
D2
Banded Tricep
Pulldowns
3 x 20
90
Session 15
Set/Reps Rest
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Incline Bench
Press
3 x 8-10
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
120
Squat Variation 3 x 10-12 120
Session 16
3 x 10-20
0
90
Set/Reps Rest
A1
6 Second
Negative Split
Squat
3x6
120
A1
Chain Press
3 x 6-8
120
B1
1 X Deep Lunge
ALAP (record
time and beat
next week)
x1
N/A
B1
Rack Deadlift
3 x 8-10
120
C1
Seated Cable
Row
4 x 12-15
0
C1
Dips
4 x 8-10
120
C2
Y-T-W
4 x 10-15
seconds
90
D1
D1
4 Minute Push
Test (beat next
week)
x1
E1
Reverse Crunch
4 x 15
60
13-16
Standing Lateral
4 x 8-12
Raise
0
D2
45 Degree
Dumbell Curl
4 x 8-12
90
E1
RCK Plank
2 x (5 x
10s)
60
#BETHEMAN
NAME
Session 17
SESSIONS
Set/Reps Rest
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Session 18
Set/Reps Rest
A1
DB RDL
3 x 10
120
A1
Goblet Squat
Challenge
(30-50% BW)
B1
Lat Pulldown
(Iso Hold Max
for last rep)
3 x 12-15
0
B1
Floor Press
2 x 6-8
180
B2
Cable FacePull
3 x 30
90
C1
Flat DB Chest
Press
3 x 8-10
120
30
D1
E1 Static Plate Hold
C1
Lying Cable
3 x 15-20
Hamstring Curls
C2
Trx Row
3 x 15-20
90
D1
Iso Dynamic Lat
Raises
2 x 10
0
E2
D2
Cuban Press
2 x 10
0
E3
D3
L Raises
2 x 10
120
Session 19
Set/Reps Rest
A1
3 Second Iso
Hold DB Chest
Press
3x6
120
B1
Reverse Goblet
Lunge
4 x 12
C1
5 Second
Negative Push
Ups
4 x 8-10
Bent Over V Bar
C2
Row
D1 DB Curls (15RM)
Banded Facepull
E1
With Ext
Rotation
E2
Leg Raise
Variation
4 x 20
1 x 50
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
x1
N/a
Seated DB
3 x 12-15
Shoulder Press
3 x 30
seconds
Chest Supported
3 x 15-20
Row
Session 20
Set/Reps Rest
120
B1
Hip Thrust
Variation
4 x 10
30
0
B2
One Arm Row
4 x 15
120
1 x 10
1x
AMRAP
90
D1
Tricep Rope
Pulldown
(20RM)
1x
75-100
20
E1
Slam Ball/
Burpee/Plank/
Mountain
Climber
8 x 20
seconds
10
4 x 10-15
90
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Reverse DB Fly 3 x 15-20 120
120
0
Set 3
0
3x6
4 x 20
Set 2
0
A1
20
Set 1
20
DB 3 Second
Iso Hold Split
Squat
120
17-20
Goblet Squat 1.5
C1
Rep
#BETHEMAN
NAME
Session 21
SESSIONS
Set/Reps Rest
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Session 22
Set/Reps Rest
A1
DB RDL
3 x 10
120
A1
Goblet Squat
Challenge
(30-50% BW)
B1
Lat Pulldown
(Iso Hold Max
for last rep)
3 x 12-15
0
B1
Floor Press
2 x 6-8
180
B2
Cable FacePull
3 x 30
90
C1
Flat DB Chest
Press
3 x 8-10
120
30
D1
E1 Static Plate Hold
C1
Lying Cable
3 x 15-20
Hamstring Curls
C2
Trx Row
3 x 15-20
90
D1
Iso Dynamic Lat
Raises
2 x 10
0
E2
D2
Cuban Press
2 x 10
0
E3
D3
L Raises
2 x 10
120
Session 23
Set/Reps Rest
A1
3 Second Iso
Hold DB Chest
Press
3x6
120
B1
Reverse Goblet
Lunge
4 x 12
C1
5 Second
Negative Push
Ups
4 x 8-10
Bent Over V Bar
C2
Row
D1 DB Curls (15RM)
Banded Facepull
E1
With Ext
Rotation
E2
Leg Raise
Variation
4 x 20
1 x 50
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
x1
N/a
Seated DB
3 x 12-15
Shoulder Press
3 x 30
seconds
Chest Supported
3 x 15-20
Row
Session 24
Set/Reps Rest
120
B1
Hip Thrust
Variation
4 x 10
30
0
B2
One Arm Row
4 x 15
120
1 x 10
1x
AMRAP
90
D1
Tricep Rope
Pulldown
(20RM)
1x
75-100
20
E1
Slam Ball/
Burpee/Plank/
Mountain
Climber
8 x 20
seconds
10
4 x 10-15
90
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Reverse DB Fly 3 x 15-20 120
120
0
Set 3
0
3x6
4 x 20
Set 2
0
A1
20
Set 1
20
DB 3 Second
Iso Hold Split
Squat
120
21-24
Goblet Squat 1.5
C1
Rep
#BETHEMAN
NAME
Session 25
SESSIONS
Set/Reps Rest
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Session 26
Set/Reps Rest
A1
DB RDL
3 x 10
120
A1
Goblet Squat
Challenge
(30-50% BW)
B1
Lat Pulldown
(Iso Hold Max
for last rep)
3 x 12-15
0
B1
Floor Press
2 x 6-8
180
B2
Cable FacePull
3 x 30
90
C1
Flat DB Chest
Press
3 x 8-10
120
30
D1
E1 Static Plate Hold
C1
Lying Cable
3 x 15-20
Hamstring Curls
C2
Trx Row
3 x 15-20
90
D1
Iso Dynamic Lat
Raises
2 x 10
0
E2
D2
Cuban Press
2 x 10
0
E3
D3
L Raises
2 x 10
120
Session 27
Set/Reps Rest
A1
3 Second Iso
Hold DB Chest
Press
3x6
120
B1
Reverse Goblet
Lunge
4 x 12
C1
5 Second
Negative Push
Ups
4 x 8-10
Bent Over V Bar
C2
Row
D1 DB Curls (15RM)
Banded Facepull
E1
With Ext
Rotation
E2
Leg Raise
Variation
4 x 20
1 x 50
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
x1
N/a
Seated DB
3 x 12-15
Shoulder Press
3 x 30
seconds
Chest Supported
3 x 15-20
Row
Session 28
Set/Reps Rest
120
B1
Hip Thrust
Variation
4 x 10
30
0
B2
One Arm Row
4 x 15
120
1 x 10
1x
AMRAP
90
D1
Tricep Rope
Pulldown
(20RM)
1x
75-100
20
E1
Slam Ball/
Burpee/Plank/
Mountain
Climber
8 x 20
seconds
10
4 x 10-15
90
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Reverse DB Fly 3 x 15-20 120
120
0
Set 3
0
3x6
4 x 20
Set 2
0
A1
20
Set 1
20
DB 3 Second
Iso Hold Split
Squat
120
25-28
Goblet Squat 1.5
C1
Rep
#BETHEMAN
NAME
Session 29
SESSIONS
Set/Reps Rest
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Session 30
Set/Reps Rest
A1
DB RDL
3 x 10
120
A1
Goblet Squat
Challenge
(30-50% BW)
B1
Lat Pulldown
(Iso Hold Max
for last rep)
3 x 12-15
0
B1
Floor Press
2 x 6-8
180
B2
Cable FacePull
3 x 30
90
C1
Flat DB Chest
Press
3 x 8-10
120
30
D1
E1 Static Plate Hold
C1
Lying Cable
3 x 15-20
Hamstring Curls
C2
Trx Row
3 x 15-20
90
D1
Iso Dynamic Lat
Raises
2 x 10
0
E2
D2
Cuban Press
2 x 10
0
E3
D3
L Raises
2 x 10
120
Session 31
Set/Reps Rest
A1
3 Second Iso
Hold DB Chest
Press
3x6
120
B1
Reverse Goblet
Lunge
4 x 12
C1
5 Second
Negative Push
Ups
4 x 8-10
Bent Over V Bar
C2
Row
D1 DB Curls (15RM)
Banded Facepull
E1
With Ext
Rotation
E2
Leg Raise
Variation
4 x 20
1 x 50
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
x1
N/a
Seated DB
3 x 12-15
Shoulder Press
3 x 30
seconds
Chest Supported
3 x 15-20
Row
Session 32
Set/Reps Rest
120
B1
Hip Thrust
Variation
4 x 10
30
0
B2
One Arm Row
4 x 15
120
1 x 10
1x
AMRAP
90
D1
Tricep Rope
Pulldown
(20RM)
1x
75-100
20
E1
Slam Ball/
Burpee/Plank/
Mountain
Climber
8 x 20
seconds
10
4 x 10-15
90
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Set 1
Set 2
Set 3
Set 4
Set 5
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Reverse DB Fly 3 x 15-20 120
120
0
Set 3
0
3x6
4 x 20
Set 2
0
A1
20
Set 1
20
DB 3 Second
Iso Hold Split
Squat
120
29-32
Goblet Squat 1.5
C1
Rep
#BETHEMAN