Session 1 Session 2 Session 3 Session 4 Session 5 Standing Strict Press 1x12, 1x10, 1x8 *work to 2RIR each set Back Squat 1x12, 1x10, 1x8 *work to 2RIR each set Bench Press 1x12, 1x10, 1x8 *work to 2RIR each set Deadlift 2x8, 1x6 *2 RIR Each set Weighted Dips 3x10 *2RIR each set Wide Grip Pull Ups 1x12, 1x10, 1x8 *work to 2 RIR each set Machine Hamstring Curl 3x10 * 2RIR each set Chest Supported T Bar Row 1x12, 1x10, 1x8 *work to 2RIR each set Back Squat 2x20 *3RIR each set Chin Ups 2 sets at 2RIR Barbell Upright Row 3x8 * 2 RIR each set Reverse Barbell Lunge 3x8L, 8R *2 RIR each set Incline DB Bench Press 3x8 *2RIR each set Cable Hamstring Curl 2x20 *3RIR each set Machine Chest Press 3x12 *2RIR each set Lat Pull Down 3x10 * 2 RIR each set RDL 3x6 *2 RIR each set Single Arm Bench Supported DB Row 3x8L, 8R *2RIR each set Leg Press 3x8 *2RIR each set Seated Cable Row 2x12 *2 RIR each set Standing Lateral DB Fly 4x15 *2 RIR each set Machine Leg Extension 2x16 *2 RIR each set Close Grip Bench Press 3x12 *2RIR each set Seated Dumbbell Shoulder Press 3x12 *2RIR each set EZ Bar Bicep Curl 3x10 *1RIR each set Cable Triceps Push Down 3x12 *2RIR each set Alternating DB Bicep Curl 3x12 *2 RIR each set, 12 L, 12 R Standing Cable Triceps Extension 3x12 *2 RIR each set Sit Ups 70 Reps for time Rear Delt DB Fly 4x15 2 RIR each set Cable Biceps Curl 3x12 *2RIR each set Calf Raise 4x16 * 2 RIR each set Hanging Leg Raises 3min for max reps Rear Delt DB Fly 4x15 2 RIR each set GHD Sit Ups 4x10 Single Leg Calf Raises 4x15L, 15R 2 RIR each set Session 6 Session 7 Session 8 Session 9 Session 10 Standing Strict Press 1x12, 1x10, 1x8 *work to 1RIR each set Back Squat 1x12, 1x10, 1x8 *work to 1RIR each set Bench Press 1x12, 1x10, 1x8 *work to 1RIR each set Deadlift 1x8, 2x6, 1x5 *2 RIR Each set Weighted Dips 3x10 *1RIR each set Wide Grip Pull Ups 1x12, 1x10, 1x8 *work to 1 RIR each set Machine Hamstring Curl 3x10 * 1RIR each set Chest Supported T Bar Row 1x12, 1x10, 1x8 *work to 1RIR each set Back Squat 2x20 *2RIR each set Chin Ups 2 sets at 1RIR Barbell Upright Row 3x8 * 1 RIR each set Reverse Barbell Lunge 3x10L, 10R *2 RIR each set Incline DB Bench Press 1x10, 2x8 *2RIR each set Cable Hamstring Curl 2x20 *2RIR each set Machine Chest Press 3x12 *1RIR each set Lat Pull Down 2x10, 1x8 * 2 RIR each set RDL 1x8,2x6 *2 RIR each set Single Arm Bench Supported DB Row 3x9L, 9R *same weight as last week Leg Press 3x8 *1RIR each set Seated Cable Row 2x12 *1 RIR each set Standing Lateral DB Fly 4x15 *1 RIR each set Machine Leg Extension 2x18 *2 RIR each set Close Grip Bench Press 1x12, 2x10 *2RIR each set Seated Dumbbell Shoulder Press 3x12 *1RIR each set EZ Bar Bicep Curl 4x8 *1RIR each set Cable Triceps Push Down 3x12 *1RIR each set Alternating DB Bicep Curl 3x12 *1 RIR each set, 12 L, 12 R Standing Cable Triceps Extension 3x12 *1 RIR each set Sit Ups 130 Reps for time Rear Delt DB Fly 4x15 1 RIR each set Cable Biceps Curl 3x12 *1RIR each set Calf Raise 4x18 * 2 RIR each set Hanging Leg Raises 4min for max reps Rear Delt DB Fly 4x15 1 RIR each set GHD Sit Ups 4x15 Single Leg Calf Raises 4x17L, 17R 2 RIR each set Session 11 Session 12 Session 13 Session 14 Session 15 Standing Strict Press 1x12, 1x10, 1x8, 1x6 *work to 1RIR each set Back Squat 1x12, 1x10, 1x8, 1x6 *work to 1RIR each set Bench Press 1x12, 1x10, 1x8, 1x6 *work to 1RIR each set Deadlift 1x8, 2x6, 1x5 *1RIR Each set Weighted Dips 3x12 *1RIR each set Wide Grip Pull Ups 1x12, 1x10, 1x8, 1x6 *work to 1 RIR each set Machine Hamstring Curl 3x12 * 1RIR each set Chest Supported T Bar Row 1x12, 1x10, 1x8, 1x6 *work to 1RIR each set Back Squat 2x20 *1RIR each set Chin Ups 2 sets max rep Barbell Upright Row 4x8 * 1 RIR each set Reverse Barbell Lunge 4x8L, 8R *2 RIR each set Incline DB Bench Press 1x10, 2x8, 1x6 *2RIR each set Cable Hamstring Curl 2x20 *1RIR each set Machine Chest Press 3x12 *AHAP on last set Lat Pull Down 2x10, 1x8, 1x6 * 2 RIR each set RDL 1x8,2x6, 1x5 *1 RIR each set Single Arm Bench Supported DB Row 4x8L, 8R *same weight as last week Leg Press 3x12 *1RIR each set Seated Cable Row 2x12 *AHAP on all sets Standing Lateral DB Fly 4x17 *1 RIR each set Machine Leg Extension 3x15 *2 RIR each set Close Grip Bench Press 1x12, 2x10, 1x8 *2RIR each set Seated Dumbbell Shoulder Press 4x10 *1RIR each set EZ Bar Bicep Curl 4x10 *1RIR each set Cable Triceps Push Down 4x12 *1RIR each set Alternating DB Bicep Curl 4x12 *1 RIR each set, 12 L, 12 R Standing Cable Triceps Extension 4x12 *1 RIR each set Sit Ups 150 Reps for time Rear Delt DB Fly 4x17 1 RIR each set Cable Biceps Curl 4x12 *1RIR each set Calf Raise 4x20 * 2 RIR each set Hanging Leg Raises 5min for max reps Rear Delt DB Fly 4x17 1 RIR each set GHD Sit Ups 5x15 Single Leg Calf Raises 4x17L, 17R 1 RIR each set Session 11 Session 12 Session 13 Session 14 Session 15 Standing Strict Press 2x8, 1x6 *work to 1RIR each set Back Squat 2x8, 1x6 *work to 1RIR each set Bench Press 2x8, 1x6 *work to 1RIR each set Deadlift 2x6, 1x5, 1x3 *1RIR Each set Weighted Dips 3x6 *1RIR each set Wide Grip Pull Ups 2x8, 1x6 *work to 1RIR each set Machine Hamstring Curl 3x12 * 1RIR each set Chest Supported T Bar Row 2x8, 1x6 *work to 1RIR each set Back Squat 2x20 *1RIR each set Chin Ups 1 sets max rep Barbell Upright Row 2x8 * 1 RIR each set Reverse Barbell Lunge 3x6L, 6R *2 RIR each set Incline DB Bench Press 2x8, 2x6 *2RIR each set Cable Hamstring Curl 2x20 *1RIR each set Machine Chest Press 3x10 *AHAP on last set Lat Pull Down 1x8, 2x6 * 2 RIR each set RDL 2x6, 1x5 *1 RIR each set Single Arm Bench Supported DB Row 3x8L, 8R *same weight as last week Leg Press 3x6 *1RIR each set Seated Cable Row 2x12 *AHAP on all sets Standing Lateral DB Fly 4x17 *1 RIR each set Machine Leg Extension 3x15 *2 RIR each set Close Grip Bench Press 2x10, 1x8, 1x6 *2RIR each set Seated Dumbbell Shoulder Press 3x8 *1RIR each set EZ Bar Bicep Curl 4x10 *1RIR each set Cable Triceps Push Down 4x12 *1RIR each set Alternating DB Bicep Curl 4x12 *1 RIR each set, 12 L, 12 R Standing Cable Triceps Extension 4x12 *1 RIR each set Sit Ups 150 Reps for time Rear Delt DB Fly 4x17 1 RIR each set Cable Biceps Curl 4x12 *1RIR each set Calf Raise 4x20 * 2 RIR each set Hanging Leg Raises 5min for max reps Rear Delt DB Fly 4x17 1 RIR each set GHD Sit Ups 5x15 Single Leg Calf Raises 4x17L, 17R 1 RIR each set