THE ESSENTIALS PROGRAM - 5x WEEK (UPPER, LOWER, PPL)
PUSH
WEEK 1
PULL
WEEK 1
LEGS
WEEK 1
R BODY
WEEK 1
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
Load
RPE
Seated DB Press (Barbell)
2
3
10/10/8
37.5
9-10
Flat DB Press (Bench press)
2
2
12/12/10(DS)
42.5
9-10
TRICEPS PRESSDOWN (single skullcrsuhers)
1
2
15/15/15(DS)
45
9-10
KNEELING MODIFIED PUSH UP
1
1
Failure
12
10
DB shrug
1
Failure
65
10
DB LATERAL RAISE
1
2
12-15
20
10
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
Load
RPE
1-ARM HALF KNEELING LAT PULLDOWN
1
1
12
55
7-8
LAT PULLDOWN
2
3
8
45
9-10
CABLE ROW
2
2
10/8
130
9-10
BAYESIAN CABLE CURL
1
2
12-15
17.5
10
ROPE FACEPULL
1
2
10-12 (dropset)
47.5
10
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
Load
RPE
REST
SUBSTITUTION
OPTION 1
ROMANIAN DEADLIFT
2
2
10-12
100
8-9
~2 MINS
DB ROMANIAN
DEADLIFT
LEG PRESS
2
3
10-12
205
8-9
~2 MINS
GOBLET SQUAT
LEG EXTENSION
1
1
10-12 (dropset)
160
9-10
~1.5MINS
DB STEP UP
A1: SEATED CALF RAISE
1
2
12-15
120
10
0 MINS
STANDING CALF
RAISE
A2: CABLE CRUNCH
1
2
12-15
67.5
10
~1.5MINS
MACHINE
CRUNCH
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
Load
RPE
FLAT DB PRESS (HEAVY)
2-3
1
4-6
8-9
SUBSTITUTION SUBSTITUTION
NOTES
OPTION 1
OPTION 2
SEATED DB
STANDING DB Don't stop between reps, keep smooth and controlled
~2 MINS
SHOULDER PRESS ARNOLD PRESS tesion on the delts.
Can be performed seated or standing. Focus on squeezing
~2 MINS WEIGHTED DIP FLAT DB PRESS your chest. Last set only do a dropset: perform 10-12 reps,
drop the weight by ~50%, perform additional 10-12 reps.
Focus on squeezing your triceps to move the weight. Last
CABLE TRICEPS
DB TRICEPS
~1.5MINS
set only do a dropset: perform 12-15 reps, drop the weight
KICKBACK
KICKBACK
by ~50%, perform additional 12-15 reps.
KNEELING
Hands slightly narrower than shoulder width. Keep your
~1.5MINS MODIFIED PUSH
elbows tucked in close to your torso. As many reps as
UP
possible.
REST
~1.5MINS
CABLE LATERAL
RAISE
MACHINE
Raise the dumbbells "out" not "up", mind muscle
LATERAL RAISE connection with middle fibers.
SUBSTITUTION
OPTION 1
CABLE LAT
~1.5MINS
PULLOVER
Keep chest tall, keep elbow tucked in close to your torso,
focus on squeezing your lat to move the weight.
~2 MINS
1.5x shoulder width grip, pull your chest to the bar.
REST
SUBSTITUTION
OPTION 2
1-ARM LAT
PULL-IN
NEUTRAL-GRIP
LAT PULLDOWN
PULLUP
SEATED CABLE
T-BAR ROW
ROW
NOTES
Initiate the movement by squeezing your shoulder blades
together, put to your lower chest, avoid using momentum.
Keep your elbow behind your torso throughout the range
~1.5MINS DB INCLINE CURL
DB CURL
of motion, focus on squeezing your bicep. Sets are per
arm.
Pull your elbows up and out, squeeze your shoulder blades
REVERSE PEC
REVERSE CABLE together. Last set only do a dropset: perform 10-12 reps,
~1.5MINS
DECK
FIVE
drop the weight by ~50%, perform an additional 10-12
reps.
~2 MINS
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSI
ON
DB WALKING
LUNGE
NOTES
Maintain a neutral lower back, set your hips back, don't
allow your spine to round.
Medium width feet placement on the platform, don't
allow your lower back to round.
Dropset: perform 10-12 reps, drop the weight by ~50%,
GOBLET SQUAT perform an additional 10-12 reps. Focus on squeezing your
quads to make the weight move.
LEG PRESS TOE Press all the way up to your toes, stretch your calves at the
PRESS
bottom, don't bounce.
PLATERound your back as you crunch.
WEIGHTED
CRUNCH
SUBSTITUTION SUBSTITUTION
NOTES
OPTION 1
OPTION 2
MACHINE CHEST
Focus on strength here. Each week add weight or reps.
~3 MINS
WEIGHTED DIP
PRESS
Keep form consistent.
REST
0
1
8-10
9-10
~3 MINS
2-GRIP LAT PULLDOWN
2
2
10-12
9-10
~2 MINS
2-GRIP PULL-UP
SEATED DB SHOULDER PRESS
1
2
10-12
9-10
~2 MINS
INCLINE CHEST
SUPPORTED DB
ROW
WEIGHTED DIP
Do first set wide overhand (1.5x shoulder width), second
set underhand (1x shoulder width)
Bring the dumbbells all the way down, keep your torso
upright.
Focus on squeezing your shoulder blades together, drive
CHESTyour elbows down and back. Last set only do a dropset:
SUPPORTED Tperform 10-12 reps, drop the weight by ~50%, perform an
BAR ROW
additional 10-12 reps.
3
2
10-12 (drop set)
9-10
A1: EZ BAR SKULL CRUSHER
1
2
12-15
10
A2: EZ BAR CURL
1
2
12-15
10
WEEK 1
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
OHP
Seated machine row
Incline chest machine
Side delt machine
A1 Biceps machine
A2 Tricep machine
2-3
2
2
1
1
1
2
2
2
2
2
2
6-8
8-10 (drop set)
6-8
10-12 (drop set)
8-10
8-10
WEEK 2
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
FLAT DB PRESS (HEAVY)
2-3
1
4-6
8-9
FLAT DB PRESS (GET OFF)
0
1
8-10
9-10
2-GRIP LAT PULLDOWN
2
2
10-12
9-10
~2 MINS
SEATED DB SHOULDER PRESS
1
2
10-12
9-10
~2 MINS
SEATED CABLE ROW
1
2
10-12 (drop set)
9-10
A1: EZ BAR SKULL CRUSHER
1
2
12-15
9-10
A2: EZ BAR CURL
1
2
12-15
9-10
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
HACK SQUAT (HEAVY)
2-3
1
4-6
8-9
~3 MINS MACHINE SQUAT
LEG PRESS
HACK SQUAT (BACK OFF)
0
1
8-10
8-9
~3 MINS MACHINE SQUAT
LEG PRESS
UPPER BODY
SEATED CABLE ROW
LOWER BODY
WEEK 2
Load
Load
Load
OVERHEAD
CABLE TRICEPS DB FRENCH PRESS Arc the bar behind your head, constant tension on triceps.
EXTENSION
~1.5MINS
DB CURL
CABLE EZ CURL Arc the bar "out" not "up", focus on squeezing your biceps.
0 MINS
RPE
REST
8-9
10
8-9
10
9
9
3
3
3
2
2
2
RPE
RPE
Focus on mind muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
MACHINE
PULLDOWN
MACHINE
STANDING DB
~2 MINS
SHOULDER PRESS ARNOLD PRESS
UPPER 2
UPPER BODY
MACHINE CHEST
PRESS
FLAT DB PRESS (GET OFF)
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
NOTES
SUBSTITUTION SUBSTITUTION
NOTES
OPTION 1
OPTION 2
MACHINE CHEST
Focus on strength here. Each week add weight or reps.
~3 MINS
WEIGHTED DIP
PRESS
Keep form consistent.
MACHINE CHEST
Focus on mind muscle connection with pecs. Drop the
~3 MINS
WEIGHTED DIP
PRESS
weight back and focus on stretch and squeeze!
REST
2-GRIP PULL-UP
MACHINE
PULLDOWN
Do first set wide overhand (1.5x shoulder width), second
set underhand (1x shoulder width)
MACHINE
STANDING DB Bring the dumbbells all the way down, keep your torso
SHOULDER PRESS ARNOLD PRESS upright.
Focus on squeezing your shoulder blades together, drive
INCLINE CHEST
CHESTyour elbows down and back. Last set only do a dropset:
~2 MINS SUPPORTED DB SUPPORTED Tperform 10-12 reps, drop the weight by ~50%, perform an
ROW
BAR ROW
additional 10-12 reps.
OVERHEAD
~2 MINS CABLE TRICEPS DB FRENCH PRESS Arc the bar behind your head, constant tension on triceps.
EXTENSION
~2 MINS
DB CURL
CABLE EZ CURL Arc the bar "out" not "up", focus on squeezing your biceps.
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
NOTES
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
LOWER BODY
PUSH
WEEK 2
1
1
10-12 (drop set)
10
A1: STANDING CALF RAISE
1
2
10-12
9-10
A2: HANGING LEG RAISE
1
2
10-12
9-10
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
MACHINE SHOULDER PRESS
2
3
8-10
9-10
CABLE CHEST PRESS
2
2
10-12 (drop set)
9-10
TRICEPS PRESSDOWN
1
2
12-15 (drop set)
9-10
Load
RPE
SUBSTITUTION SUBSTITUTION
NOTES
OPTION 1
OPTION 2
SEATED DB
STANDING DB Don't stop between reps, keep smooth and controlled
~2 MINS
SHOULDER PRESS ARNOLD PRESS tesion on the delts.
Can be performed seated or standing. Focus on squeezing
~2 MINS WEIGHTED DIP FLAT DB PRESS your chest. Last set only do a dropset: perform 10-12 reps,
drop the weight by ~50%, perform additional 10-12 reps.
Focus on squeezing your triceps to move the weight. Last
CABLE TRICEPS
DB TRICEPS
~1.5MINS
set only do a dropset: perform 12-15 reps, drop the weight
KICKBACK
KICKBACK
by ~50%, perform additional 12-15 reps.
REST
CLOSE-GRIP PUSH UP
1
1
Failure
10
INCLINE CLOSE~1.5MINS
GRIP PUSH UP
DB LATERAL RAISE
1
2
12-15
10
~1.5MINS
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
1-ARM HALF KNEELING LAT PULLDOWN
1
1
10-12
7-8
WEIGHTED PULLUP
2
3
6-8
9-10
~2 MINS
PENDLAY ROW
2
2
8-10
9-10
~2 MINS
BAYESIAN CABLE CURL
1
2
12-15
10
~1.5MINS DB INCLINE CURL
ROPE FACEPULL
1
2
10-12 (dropset)
10
~1.5MINS
REVERSE PEC
DECK
EXERCISE
WARM UP SETS
RPE
REST
SUBSTITUTION
OPTION 1
OHP
Seated machine row
Load
RPE
CABLE LATERAL
RAISE
UPPER 2
WEEK 2
2-3
2
WORKING
SETS
2
2
6-8
8-10 (drop set)
8-9
10
3
3
Incline chest machine
2
2
6-8
8-9
3
Side delt machine
A1 Biceps machine
1
1
2
2
10-12 (drop set)
8-10
10
9
2
2
A2 Tricep machine
1
2
8-10
9
2
REPS
Load
KNEELING
MODIFIED
PUSH UP
MACHINE
LATERAL RAISE
Hands slightly narrower than shoulder width. Keep your
elbows tucked in close to your torso. As many reps as
possible.
Raise the dumbbells "out" not "up", mind muscle
connection with middle fibers.
SUBSTITUTION
OPTION 1
CABLE LAT
~1.5MINS
PULLOVER
REST
SUBSTITUTION
NOTES
OPTION 2
1-ARM LAT
Keep chest tall, keep elbow tucked in close to your torso,
PULL-IN
focus on squeezing your lat to move the weight.
NEUTRAL-GRIP
LAT PULLDOWN
1.5x shoulder width grip, pull your chest to the bar.
PULLUP
T-BAR ROW
PULL
WEEK 2
SEATED HAMSTRING CURL
Dropset: perform 10-12 reps, drop the weight by ~50%,
~1.5MINS NORDIC HAM CURL LYING LEG CURL perform an additional 10-12 reps. Do seated if available.
Otherwise do Lying Leg Curl or Nordic Ham Curl.
SEATED CALF
LEG PRESS TOE Press all the way up to your toes, stretch your calves at the
0 MINS
RAISE
PRESS
bottom, don't bounce.
ROMAN CHAIR
REVERSE
Knees to chest, controlled reps, straighten legs more to
~1.5MINS
CRUNCH
CRUNCH
increase difficulty.
SEATED CABLE
ROW
Initiate the movement by squeezing your shoulder blades
together, put to your lower chest, avoid using momentum.
Keep your elbow behind your torso throughout the range
of motion, focus on squeezing your bicep. Sets are per
arm.
Pull your elbows up and out, squeeze your shoulder blades
REVERSE CABLE together. Last set only do a dropset: perform 10-12 reps,
FIVE
drop the weight by ~50%, perform an additional 10-12
reps.
DB CURL
SUBSTITUTION
OPTION 2
NOTES
UPPER BODY
WEEK 3
LOWER BODY
WEEK 3
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
FLAT DB PRESS (HEAVY)
2-3
1
4-6
8-9
FLAT DB PRESS (GET OFF)
0
1
8-10
9-10
2-GRIP LAT PULLDOWN
2
2
10-12
9-10
SEATED DB SHOULDER PRESS
1
2
10-12
9-10
SEATED CABLE ROW
1
2
10-12 (drop set)
9-10
A1: EZ BAR SKULL CRUSHER
1
2
12-15
10
A2: EZ BAR CURL
1
2
12-15
10
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
HACK SQUAT (HEAVY)
2-3
1
4-6
8-9
HACK SQUAT (BACK OFF)
0
1
8-10
8-9
SEATED HAMSTRING CURL
1
1
10-12 (drop set)
10
A1: STANDING CALF RAISE
1
2
10-12
9-10
A2: HANGING LEG RAISE
1
2
10-12
9-10
Load
Load
RPE
RPE
SUBSTITUTION SUBSTITUTION
NOTES
OPTION 1
OPTION 2
MACHINE CHEST
Focus on strength here. Each week add weight or reps.
~3 MINS
WEIGHTED DIP
PRESS
Keep form consistent.
MACHINE CHEST
Focus on mind muscle connection with pecs. Drop the
~3 MINS
WEIGHTED DIP
PRESS
weight back and focus on stretch and squeeze!
REST
~2 MINS
2-GRIP PULL-UP
MACHINE
PULLDOWN
Do first set wide overhand (1.5x shoulder width), second
set underhand (1x shoulder width)
MACHINE
STANDING DB Bring the dumbbells all the way down, keep your torso
SHOULDER PRESS ARNOLD PRESS upright.
Focus on squeezing your shoulder blades together, drive
INCLINE CHEST
CHESTyour elbows down and back. Last set only do a dropset:
~2 MINS SUPPORTED DB SUPPORTED Tperform 10-12 reps, drop the weight by ~50%, perform an
ROW
BAR ROW
additional 10-12 reps.
OVERHEAD
0 MINS CABLE TRICEPS DB FRENCH PRESS Arc the bar behind your head, constant tension on triceps.
EXTENSION
~1.5MINS
DB CURL
CABLE EZ CURL Arc the bar "out" not "up", focus on squeezing your biceps.
~2 MINS
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
NOTES
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Drop the weight back and focus on controlling the
~3 MINS MACHINE SQUAT
LEG PRESS
negative. Smooth and consistent rep tempo.
Dropset: perform 10-12 reps, drop the weight by ~50%,
~1.5MINS NORDIC HAM CURL LYING LEG CURL perform an additional 10-12 reps. Do seated if available.
Otherwise do Lying Leg Curl or Nordic Ham Curl.
SEATED CALF
LEG PRESS TOE Press all the way up to your toes, stretch your calves at the
0 MINS
RAISE
PRESS
bottom, don't bounce.
ROMAN CHAIR
REVERSE
Knees to chest, controlled reps, straighten legs more to
~1.5MINS
CRUNCH
CRUNCH
increase difficulty.
~3 MINS MACHINE SQUAT
LEG PRESS
SUGGESTED REST DAY
PUSH
WEEK 3
WEEK 3
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
MACHINE SHOULDER PRESS
2
3
8-10
9-10
CABLE CHEST PRESS
2
2
10-12 (drop set)
9-10
TRICEPS PRESSDOWN
1
2
12-15 (drop set)
9-10
CLOSE-GRIP PUSH UP
1
1
Failure
10
~1.5MINS
INCLINE CLOSEGRIP PUSH UP
DB LATERAL RAISE
1
2
12-15
10
~1.5MINS
CABLE LATERAL
RAISE
KNEELING
MODIFIED
PUSH UP
MACHINE
LATERAL RAISE
EXERCISE
WARM
WORKING
SETS
REPS
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
Load
Load
RPE
SUBSTITUTION SUBSTITUTION
NOTES
OPTION 1
OPTION 2
SEATED DB
STANDING DB Don't stop between reps, keep smooth and controlled
~2 MINS
SHOULDER PRESS ARNOLD PRESS tesion on the delts.
Can be performed seated or standing. Focus on squeezing
~2 MINS WEIGHTED DIP FLAT DB PRESS your chest. Last set only do a dropset: perform 10-12 reps,
drop the weight by ~50%, perform additional 10-12 reps.
Focus on squeezing your triceps to move the weight. Last
CABLE TRICEPS
DB TRICEPS
~1.5MINS
set only do a dropset: perform 12-15 reps, drop the weight
KICKBACK
KICKBACK
by ~50%, perform additional 12-15 reps.
REST
Hands slightly narrower than shoulder width. Keep your
elbows tucked in close to your torso. As many reps as
possible.
Raise the dumbbells "out" not "up", mind muscle
connection with middle fibers.
NOTES
1
1
10-12
7-8
~1.5MINS
CABLE LAT
PULLOVER
WEIGHTED PULLUP
2
3
6-8
9-10
~2 MINS
LAT PULLDOWN
PENDLAY ROW
2
2
8-10
9-10
~2 MINS
T-BAR ROW
BAYESIAN CABLE CURL
1
2
12-15
10
~1.5MINS DB INCLINE CURL
ROPE FACEPULL
1
2
10-12 (dropset)
10
~1.5MINS
REVERSE PEC
DECK
EXERCISE
WARM UP SETS
RPE
REST
SUBSTITUTION
OPTION 1
OHP
Seated machine row
PULL
1-ARM HALF KNEELING LAT PULLDOWN
UPPER 2
WEEK 3
UPPER BODY
WEEK 4
LOWER BODY
WEEK 4
1-ARM LAT
Keep chest tall, keep elbow tucked in close to your torso,
PULL-IN
focus on squeezing your lat to move the weight.
NEUTRAL-GRIP
1.5x shoulder width grip, pull your chest to the bar.
PULLUP
SEATED CABLE
ROW
Keep your elbow behind your torso throughout the range
of motion, focus on squeezing your bicep. Sets are per
arm.
Pull your elbows up and out, squeeze your shoulder blades
REVERSE CABLE together. Last set only do a dropset: perform 10-12 reps,
FIVE
drop the weight by ~50%, perform an additional 10-12
reps.
DB CURL
2-3
2
WORKING
SETS
2
2
6-8
8-10 (drop set)
8-9
10
3
3
Incline chest machine
2
2
6-8
8-9
3
Side delt machine
A1 Biceps machine
1
1
2
2
10-12 (drop set)
8-10
10
9
2
2
A2 Tricep machine
1
2
8-10
9
2
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
FLAT DB PRESS (HEAVY)
2-3
1
4-6
8-9
FLAT DB PRESS (GET OFF)
0
1
8-10
9-10
2-GRIP LAT PULLDOWN
2
2
10-12
9-10
SEATED DB SHOULDER PRESS
1
2
10-12
9-10
SEATED CABLE ROW
1
2
10-12 (drop set)
9-10
A1: EZ BAR SKULL CRUSHER
1
2
12-15
10
A2: EZ BAR CURL
1
2
12-15
10
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
HACK SQUAT (HEAVY)
2-3
1
4-6
8-9
~3 MINS MACHINE SQUAT
LEG PRESS
HACK SQUAT (BACK OFF)
0
1
8-10
8-9
~3 MINS MACHINE SQUAT
LEG PRESS
REPS
Load
Load
Load
RPE
RPE
Initiate the movement by squeezing your shoulder blades
together, put to your lower chest, avoid using momentum.
SUBSTITUTION
OPTION 2
NOTES
SUBSTITUTION SUBSTITUTION
NOTES
OPTION 1
OPTION 2
MACHINE CHEST
Focus on strength here. Each week add weight or reps.
~3 MINS
WEIGHTED DIP
PRESS
Keep form consistent.
MACHINE CHEST
Focus on mind muscle connection with pecs. Drop the
~3 MINS
WEIGHTED DIP
PRESS
weight back and focus on stretch and squeeze!
REST
~2 MINS
2-GRIP PULL-UP
MACHINE
PULLDOWN
Do first set wide overhand (1.5x shoulder width), second
set underhand (1x shoulder width)
MACHINE
STANDING DB Bring the dumbbells all the way down, keep your torso
SHOULDER PRESS ARNOLD PRESS upright.
Focus on squeezing your shoulder blades together, drive
INCLINE CHEST
CHESTyour elbows down and back. Last set only do a dropset:
~2 MINS SUPPORTED DB SUPPORTED Tperform 10-12 reps, drop the weight by ~50%, perform an
ROW
BAR ROW
additional 10-12 reps.
OVERHEAD
0 MINS CABLE TRICEPS DB FRENCH PRESS Arc the bar behind your head, constant tension on triceps.
EXTENSION
~1.5MINS
DB CURL
CABLE EZ CURL Arc the bar "out" not "up", focus on squeezing your biceps.
~2 MINS
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
NOTES
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
LOWER BODY
SEATED HAMSTRING CURL
1
1
10-12 (drop set)
10
A1: STANDING CALF RAISE
1
2
10-12
9-10
A2: HANGING LEG RAISE
1
2
10-12
9-10
Dropset: perform 10-12 reps, drop the weight by ~50%,
~1.5MINS NORDIC HAM CURL LYING LEG CURL perform an additional 10-12 reps. Do seated if available.
Otherwise do Lying Leg Curl or Nordic Ham Curl.
SEATED CALF
LEG PRESS TOE Press all the way up to your toes, stretch your calves at the
0 MINS
RAISE
PRESS
bottom, don't bounce.
ROMAN CHAIR
REVERSE
Knees to chest, controlled reps, straighten legs more to
~1.5MINS
CRUNCH
CRUNCH
increase difficulty.
SUGGESTED REST DAY
PUSH
WEEK 4
WARM UP SETS
WORKING
SETS
REPS
MACHINE SHOULDER PRESS
2
3
8-10
9-10
CABLE CHEST PRESS
2
2
10-12 (drop set)
9-10
TRICEPS PRESSDOWN
1
2
12-15 (drop set)
9-10
CLOSE-GRIP PUSH UP
1
1
Failure
10
~1.5MINS
INCLINE CLOSEGRIP PUSH UP
DB LATERAL RAISE
1
2
12-15
10
~1.5MINS
CABLE LATERAL
RAISE
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
1-ARM HALF KNEELING LAT PULLDOWN
1
1
10-12
7-8
WEIGHTED PULLUP
2
3
6-8
9-10
~2 MINS
PENDLAY ROW
2
2
8-10
9-10
~2 MINS
BAYESIAN CABLE CURL
1
2
12-15
10
~1.5MINS DB INCLINE CURL
ROPE FACEPULL
1
2
10-12 (dropset)
10
~1.5MINS
REVERSE PEC
DECK
EXERCISE
WARM UP SETS
RPE
REST
SUBSTITUTION
OPTION 1
OHP
Seated machine row
Load
Load
RPE
RPE
SUBSTITUTION SUBSTITUTION
NOTES
OPTION 1
OPTION 2
SEATED DB
STANDING DB Don't stop between reps, keep smooth and controlled
~2 MINS
SHOULDER PRESS ARNOLD PRESS tesion on the delts.
Can be performed seated or standing. Focus on squeezing
~2 MINS WEIGHTED DIP FLAT DB PRESS your chest. Last set only do a dropset: perform 10-12 reps,
drop the weight by ~50%, perform additional 10-12 reps.
Focus on squeezing your triceps to move the weight. Last
CABLE TRICEPS
DB TRICEPS
~1.5MINS
set only do a dropset: perform 12-15 reps, drop the weight
KICKBACK
KICKBACK
by ~50%, perform additional 12-15 reps.
REST
UPPER 2
WEEK 4
2-3
2
WORKING
SETS
2
2
6-8
8-10 (drop set)
8/9/2023.4
10
3
3
Incline chest machine
2
2
6-8
8-9
3
Side delt machine
A1 Biceps machine
1
1
2
2
10-12 (drop set)
8-10
10
9
2
2
REPS
Load
KNEELING
MODIFIED
PUSH UP
MACHINE
LATERAL RAISE
Hands slightly narrower than shoulder width. Keep your
elbows tucked in close to your torso. As many reps as
possible.
Raise the dumbbells "out" not "up", mind muscle
connection with middle fibers.
SUBSTITUTION
OPTION 1
CABLE LAT
~1.5MINS
PULLOVER
REST
SUBSTITUTION
NOTES
OPTION 2
1-ARM LAT
Keep chest tall, keep elbow tucked in close to your torso,
PULL-IN
focus on squeezing your lat to move the weight.
NEUTRAL-GRIP
LAT PULLDOWN
1.5x shoulder width grip, pull your chest to the bar.
PULLUP
T-BAR ROW
PULL
WEEK 4
EXERCISE
SEATED CABLE
ROW
Initiate the movement by squeezing your shoulder blades
together, put to your lower chest, avoid using momentum.
Keep your elbow behind your torso throughout the range
of motion, focus on squeezing your bicep. Sets are per
arm.
Pull your elbows up and out, squeeze your shoulder blades
REVERSE CABLE together. Last set only do a dropset: perform 10-12 reps,
FIVE
drop the weight by ~50%, perform an additional 10-12
reps.
DB CURL
SUBSTITUTION
OPTION 2
NOTES
UPPER 2
UPPER BODY
WEEK 5
LOWER BODY
WEEK 5
A2 Tricep machine
1
2
8-10
9
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
2-GRIP PULLUP
1-2
2
8-10
9-10
WEIGHTED DIP (HEAVY)
2-3
1
6-8
8-9
WEIGHTED DIP (BACK OFF)
0
1
10-12
9-10
~3 MINS
MACHINE CHEST
PRESS
FLAT DB PRESS
Tuck your elbows at 45', lean your torso forward 15',
shoulder width or slightly wider grip.
INCLINE CHEST-SUPPORTED DB ROW
1
2
8-10
9-10
~2 MINS
CHESTSUPPORTED TBAR ROW
SEATED CABLE
ROW
Keep elbows at ~30' angle from torso. Pull the weight
towards your navel.
STANDING DB ARNOLD PRESS
1
2
8-10
9-10
~2 MINS
MACHINE
SHOULDER PRESS
SEATED DB
SHOULDER
PRESS
A1: DB INCLINE CURL
1
2
15-20
10
0 MINS
CABLE EZ CURL
EZ BAR CURL
A2: DB FRENCH PRESS
1
2
15-20
10
OVERHEAD
~1.5MINS CABLE TRICEPS
EXTENSION
EZ BAR SKULL
CRUSHER
EXERCISE
WARM UP SETS
SINGLE-LEG LEG PRESS (HEAVY)
SINGLE-LEG LEG PRESS (BACK OFF)
Load
RPE
2
SUBSTITUTION SUBSTITUTION
NOTES
OPTION 1
OPTION 2
MACHINE
2-GRIP LAT
First set 1.5x shoulder width grip. Second set 1.0x
~2 MINS
PULLDOWN
PULLDOWN shoulder width grip.
MACHINE CHEST
Tuck your elbows at 45', lean your torso forward 15',
~3 MINS
FLAT DB PRESS
PRESS
shoulder width or slightly wider grip.
REST
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Brace upper back against bench 45 degree incline, keep
shoulder back as you curl.
Can perform seated or standing. Press the dumbbell
straight up and down behind your head.
2-3
0
WORKING
SETS
1
1
6-8 per leg
10-12 per leg
8-9
8-9
SUBSTITUTION SUBSTITUTION
NOTES
OPTION 1
OPTION 2
~3 MINS MACHINE SQUAT HACK SQUAT High and wide foot positioning, start with weaker leg.
~3 MINS MACHINE SQUAT HACK SQUAT High and wide foot positioning, start with weaker leg.
GLUTE-HAM RAISE
1
1
10-12
10
~1.5MINS
NORDIC HAM
CURL
A1: ROMAN CHAIR CRUNCH
1
2
12-15
9-10
0 MINS
REVERSE
CRUNCH
A2: SEATED CALF RAISE
1
2
12-15
9-10
~1.5MINS
STANDING CALF
RAISE
RPE
REST
8-10
9-10
~2 MINS
REPS
Load
RPE
REST
LYING LEG CURL
Keep your hips straight, do Nordic Ham Curl if no GHR
machine.
Don't swing your legs at the bottom, minimize
momentum, tuck your knees towards your chest if lifting
your legs straight out is too challenging.
LEG PRESS TOE Press all the way up to your toes, stretch your calves at the
PRESS
bottom, don't bounce.
HANGING LEG
RAISE
SUGGESTED REST DAY
PUSH
WEEK 5
EXERCISE
WARM UP SETS
MACHINE CHEST PRESS
2
WORKING
SETS
2
SEATED DB SHOULDER PRESS
2
3
10-12
9-10
~2 MINS
STANDING DB
ARNOLD PRESS
CABLE TRICEPS KICKBACK
1
2
12-15 (dropset)
9-10
~1.5MINS
DB TRICEPS
KICKBACK
CLOSE-GRIP PUSH UP
1
1
Failure
10
~1.5MINS
INCLINE CLOSEGRIP PUSH UP
CABLE LATERAL RAISE
1
2
12-15
10
~1.5MINS
MACHINE
LATERAL RAISE
REPS
Load
SUBSTITUTION
OPTION 1
WEIGHTED DIP
SUBSTITUTION
NOTES
OPTION 2
FLAT DB PRESS Focus on squeezing your chest.
MACHINE
Bring dumbbells all the way down, keep your torso
SHOULDER
upright.
PRESS
Lean slightly forward, lock your elbow behind your torso
TRICEPS
(shoulder hyperextension). Last set only do a dropset:
PRESSDOWN perform 12-15 reps, drop the weight by ~50%, perform an
additional 12-15 reps.
KNEELING
Hands slightly narrower than shoulder width. Keep your
MODIFIED
elbows tucked in close to your torso. As many reps as
PUSH UP
possible.
DB LATERAL
Lean away from the cable. Focus on squeezing your delts.
RAISE
PULL
WEEK 5
LEGS
WEEK 5
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
1-ARM HALF KNEELING LAT PULLDOWN
1
1
10-12
7-8
T-BAR ROW
2
2
10-12
9-10
LAT PULLDOWN
2
3
8-10 (dropset)
9-10
REVERSE PEC DECK
1
2
12-15 (dropset)
10
SPIDER CURL
1
2
12-15 (dropset)
10
EXERCISE
WARM UP SETS
DB BULGARIAN SPLIT SQUAT
SUBSTITUTION
OPTION 1
CABLE LAT
~1.5MINS
PULLOVER
SUBSTITUTION
NOTES
OPTION 2
1-ARM LAT
Keep chest tall, keep elbow tucked in close to your torso,
PULL-IN
focus on squeezing your lat to move the weight.
Focus on squeezing your shoulder blades together as you
SEATED CABLE
~2 MINS
PENDLAY ROW pull the weight towards you. Keep your shoulders down
ROW
(avoid shrugging).
Think about pull your elbows "down" not "in". Last set
NEUTRAL-GRIP
WEIGHTED
~2 MINS
only do a dropset: perform 8-10 reps, drop the weight by
LAT PULLDOWN
PULLUP
~50%, perform an additional 8-10 reps.
Swing the weight "out" not "back". Last set only do a
REVERSE CABLE
~1.5MINS
ROPE FACEPULL dropset: perform 12-15 reps, drop the weight by ~50%,
FLYE
perform an additional 12-15 reps.
Brace your chest against an incline bench, curl with your
DB PREACHER
BAYESIAN
elbows slightly in front of you. Last set only do a dropset:
~1.5MINS
CURL
CABLE CURL perform 12-15 reps, drop the weight by ~50%, perform an
additional 12-15 reps.
REST
REPS
RPE
REST
2
WORKING
SETS
3
SUBSTITUTION
OPTION 1
GOBLET SQUAT
10-12
8-9
~2 MINS
DB ROMANIAN DEADLIFT
2
2
10-12
8-9
~2 MINS
GOBLET SQUAT
1
1
12-15
9-10
~1.5MINS LEG EXTENSION
STEP-UP
A1: LEG PRESS TOE PRESS
1
2
15-20
10
SEATED CALF
RAISE
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
A2: MACHINE CRUNCH
1
2
10-12
10
STANDING CALF
RAISE
PLATE~1.5MINS
WEIGHTED
CRUNCH
CABLE CRUNCH
Squeeze your abs to move the weight, don't use your arms
to help.
ROMANIAN
DEADLIFT
0 MINS
SUBSTITUTION
NOTES
OPTION 2
LEG PRESS
Start with your weaker leg. Squat deep.
45'
Emphasize the stretch in your hamstrings, prevent your
HYPEREXTENSI
lower back from rounding.
ON
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally.
SUGGESTED REST DAY
UPPER BODY
WEEK 6
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
SUBSTITUTION SUBSTITUTION
NOTES
OPTION 1
OPTION 2
MACHINE
2-GRIP LAT
First set 1.5x shoulder width grip. Second set 1.0x
~2 MINS
PULLDOWN
PULLDOWN shoulder width grip.
MACHINE CHEST
Tuck your elbows at 45', lean your torso forward 15',
~3 MINS
FLAT DB PRESS
PRESS
shoulder width or slightly wider grip.
2-GRIP PULLUP
1-2
2
8-10
9-10
WEIGHTED DIP (HEAVY)
2-3
1
6-8
8-9
WEIGHTED DIP (BACK OFF)
0
1
10-12
9-10
~3 MINS
MACHINE CHEST
PRESS
FLAT DB PRESS
Tuck your elbows at 45', lean your torso forward 15',
shoulder width or slightly wider grip.
INCLINE CHEST-SUPPORTED DB ROW
1
2
8-10
9-10
~2 MINS
CHESTSUPPORTED TBAR ROW
SEATED CABLE
ROW
Keep elbows at ~30' angle from torso. Pull the weight
towards your navel.
STANDING DB ARNOLD PRESS
1
2
8-10
9-10
~2 MINS
MACHINE
SHOULDER PRESS
SEATED DB
SHOULDER
PRESS
A1: DB INCLINE CURL
1
2
15-20
10
0 MINS
CABLE EZ CURL
EZ BAR CURL
REST
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Brace upper back against bench 45 degree incline, keep
shoulder back as you curl.
LOWER BODY
WEEK 6
A2: DB FRENCH PRESS
1
EXERCISE
WARM UP SETS
SINGLE-LEG LEG PRESS (HEAVY)
SINGLE-LEG LEG PRESS (BACK OFF)
2
15-20
10
OVERHEAD
~1.5MINS CABLE TRICEPS
EXTENSION
EZ BAR SKULL
CRUSHER
Can perform seated or standing. Press the dumbbell
straight up and down behind your head.
REPS
RPE
2-3
0
WORKING
SETS
1
1
6-8 per leg
10-12 per leg
8-9
8-9
SUBSTITUTION SUBSTITUTION
NOTES
OPTION 1
OPTION 2
~3 MINS MACHINE SQUAT HACK SQUAT High and wide foot positioning, start with weaker leg.
~3 MINS MACHINE SQUAT HACK SQUAT High and wide foot positioning, start with weaker leg.
GLUTE-HAM RAISE
1
1
10-12
10
~1.5MINS
NORDIC HAM
CURL
A1: ROMAN CHAIR CRUNCH
1
2
12-15
9-10
0 MINS
REVERSE
CRUNCH
A2: SEATED CALF RAISE
1
2
12-15
9-10
~1.5MINS
STANDING CALF
RAISE
REPS
RPE
REST
8-10
9-10
~2 MINS
REST
LYING LEG CURL
Keep your hips straight, do Nordic Ham Curl if no GHR
machine.
Don't swing your legs at the bottom, minimize
momentum, tuck your knees towards your chest if lifting
your legs straight out is too challenging.
LEG PRESS TOE Press all the way up to your toes, stretch your calves at the
PRESS
bottom, don't bounce.
HANGING LEG
RAISE
SUGGESTED REST DAY
PUSH
WEEK 6
PULL
WEEK 6
WEEK 6
EXERCISE
WARM UP SETS
MACHINE CHEST PRESS
2
WORKING
SETS
2
SUBSTITUTION
OPTION 1
WEIGHTED DIP
SEATED DB SHOULDER PRESS
2
3
10-12
9-10
~2 MINS
STANDING DB
ARNOLD PRESS
CABLE TRICEPS KICKBACK
1
2
12-15 (dropset)
9-10
~1.5MINS
DB TRICEPS
KICKBACK
CLOSE-GRIP PUSH UP
1
1
Failure
10
~1.5MINS
INCLINE CLOSEGRIP PUSH UP
CABLE LATERAL RAISE
1
2
12-15
10
~1.5MINS
MACHINE
LATERAL RAISE
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
1-ARM HALF KNEELING LAT PULLDOWN
1
1
10-12
7-8
T-BAR ROW
2
2
10-12
9-10
LAT PULLDOWN
2
3
8-10 (dropset)
9-10
REVERSE PEC DECK
1
2
12-15 (dropset)
10
SPIDER CURL
1
2
12-15 (dropset)
10
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
SUBSTITUTION
NOTES
OPTION 2
FLAT DB PRESS Focus on squeezing your chest.
MACHINE
Bring dumbbells all the way down, keep your torso
SHOULDER
upright.
PRESS
Lean slightly forward, lock your elbow behind your torso
TRICEPS
(shoulder hyperextension). Last set only do a dropset:
PRESSDOWN perform 12-15 reps, drop the weight by ~50%, perform an
additional 12-15 reps.
KNEELING
Hands slightly narrower than shoulder width. Keep your
MODIFIED
elbows tucked in close to your torso. As many reps as
PUSH UP
possible.
DB LATERAL
Lean away from the cable. Focus on squeezing your delts.
RAISE
SUBSTITUTION
OPTION 1
CABLE LAT
~1.5MINS
PULLOVER
SUBSTITUTION
NOTES
OPTION 2
1-ARM LAT
Keep chest tall, keep elbow tucked in close to your torso,
PULL-IN
focus on squeezing your lat to move the weight.
Focus on squeezing your shoulder blades together as you
SEATED CABLE
~2 MINS
PENDLAY ROW pull the weight towards you. Keep your shoulders down
ROW
(avoid shrugging).
Think about pull your elbows "down" not "in". Last set
NEUTRAL-GRIP
WEIGHTED
~2 MINS
only do a dropset: perform 8-10 reps, drop the weight by
LAT PULLDOWN
PULLUP
~50%, perform an additional 8-10 reps.
Swing the weight "out" not "back". Last set only do a
REVERSE CABLE
~1.5MINS
ROPE FACEPULL dropset: perform 12-15 reps, drop the weight by ~50%,
FLYE
perform an additional 12-15 reps.
Brace your chest against an incline bench, curl with your
DB PREACHER
BAYESIAN
elbows slightly in front of you. Last set only do a dropset:
~1.5MINS
CURL
CABLE CURL perform 12-15 reps, drop the weight by ~50%, perform an
additional 12-15 reps.
REST
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
NOTES
LEGS
DB BULGARIAN SPLIT SQUAT
2
3
10-12
8-9
~2 MINS
GOBLET SQUAT
DB ROMANIAN DEADLIFT
2
2
10-12
8-9
~2 MINS
ROMANIAN
DEADLIFT
GOBLET SQUAT
1
1
12-15
9-10
~1.5MINS LEG EXTENSION
STEP-UP
A1: LEG PRESS TOE PRESS
1
2
15-20
10
SEATED CALF
RAISE
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
A2: MACHINE CRUNCH
1
2
10-12
10
STANDING CALF
RAISE
PLATE~1.5MINS
WEIGHTED
CRUNCH
CABLE CRUNCH
Squeeze your abs to move the weight, don't use your arms
to help.
0 MINS
LEG PRESS
Start with your weaker leg. Squat deep.
45'
Emphasize the stretch in your hamstrings, prevent your
HYPEREXTENSI
lower back from rounding.
ON
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally.
SUGGESTED REST DAY
UPPER BODY
WEEK 7
LOWER BODY
WEEK 7
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
2-GRIP PULLUP
1-2
2
8-10
9-10
WEIGHTED DIP (HEAVY)
2-3
1
6-8
8-9
WEIGHTED DIP (BACK OFF)
0
1
10-12
9-10
~3 MINS
MACHINE CHEST
PRESS
FLAT DB PRESS
Tuck your elbows at 45', lean your torso forward 15',
shoulder width or slightly wider grip.
INCLINE CHEST-SUPPORTED DB ROW
1
2
8-10
9-10
~2 MINS
CHESTSUPPORTED TBAR ROW
SEATED CABLE
ROW
Keep elbows at ~30' angle from torso. Pull the weight
towards your navel.
STANDING DB ARNOLD PRESS
1
2
8-10
9-10
~2 MINS
MACHINE
SHOULDER PRESS
SEATED DB
SHOULDER
PRESS
A1: DB INCLINE CURL
1
2
15-20
10
0 MINS
CABLE EZ CURL
EZ BAR CURL
OVERHEAD
~1.5MINS CABLE TRICEPS
EXTENSION
EZ BAR SKULL
CRUSHER
A2: DB FRENCH PRESS
1
EXERCISE
WARM UP SETS
SINGLE-LEG LEG PRESS (HEAVY)
SINGLE-LEG LEG PRESS (BACK OFF)
2
15-20
10
SUBSTITUTION SUBSTITUTION
NOTES
OPTION 1
OPTION 2
MACHINE
2-GRIP LAT
First set 1.5x shoulder width grip. Second set 1.0x
~2 MINS
PULLDOWN
PULLDOWN shoulder width grip.
MACHINE CHEST
Tuck your elbows at 45', lean your torso forward 15',
~3 MINS
FLAT DB PRESS
PRESS
shoulder width or slightly wider grip.
REST
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Brace upper back against bench 45 degree incline, keep
shoulder back as you curl.
Can perform seated or standing. Press the dumbbell
straight up and down behind your head.
REPS
RPE
2-3
0
WORKING
SETS
1
1
6-8 per leg
10-12 per leg
8-9
8-9
SUBSTITUTION SUBSTITUTION
NOTES
OPTION 1
OPTION 2
~3 MINS MACHINE SQUAT HACK SQUAT High and wide foot positioning, start with weaker leg.
~3 MINS MACHINE SQUAT HACK SQUAT High and wide foot positioning, start with weaker leg.
GLUTE-HAM RAISE
1
1
10-12
10
~1.5MINS
NORDIC HAM
CURL
A1: ROMAN CHAIR CRUNCH
1
2
12-15
9-10
0 MINS
REVERSE
CRUNCH
A2: SEATED CALF RAISE
1
2
12-15
9-10
~1.5MINS
STANDING CALF
RAISE
Don't swing your legs at the bottom, minimize
momentum, tuck your knees towards your chest if lifting
your legs straight out is too challenging.
LEG PRESS TOE Press all the way up to your toes, stretch your calves at the
PRESS
bottom, don't bounce.
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
REST
LYING LEG CURL
Keep your hips straight, do Nordic Ham Curl if no GHR
machine.
HANGING LEG
RAISE
SUGGESTED REST DAY
WEEK 7
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
NOTES
PUSH
PULL
WEEK 7
LEGS
WEEK 7
MACHINE CHEST PRESS
2
2
8-10
9-10
~2 MINS
WEIGHTED DIP
SEATED DB SHOULDER PRESS
2
3
10-12
9-10
~2 MINS
STANDING DB
ARNOLD PRESS
CABLE TRICEPS KICKBACK
1
2
12-15 (dropset)
9-10
~1.5MINS
DB TRICEPS
KICKBACK
CLOSE-GRIP PUSH UP
1
1
Failure
10
~1.5MINS
INCLINE CLOSEGRIP PUSH UP
CABLE LATERAL RAISE
1
2
12-15
10
~1.5MINS
MACHINE
LATERAL RAISE
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
1-ARM HALF KNEELING LAT PULLDOWN
1
1
10-12
7-8
T-BAR ROW
2
2
10-12
9-10
LAT PULLDOWN
2
3
8-10 (dropset)
9-10
REVERSE PEC DECK
1
2
12-15 (dropset)
10
SPIDER CURL
1
2
12-15 (dropset)
10
EXERCISE
WARM UP SETS
DB BULGARIAN SPLIT SQUAT
FLAT DB PRESS Focus on squeezing your chest.
MACHINE
Bring dumbbells all the way down, keep your torso
SHOULDER
upright.
PRESS
Lean slightly forward, lock your elbow behind your torso
TRICEPS
(shoulder hyperextension). Last set only do a dropset:
PRESSDOWN perform 12-15 reps, drop the weight by ~50%, perform an
additional 12-15 reps.
KNEELING
Hands slightly narrower than shoulder width. Keep your
MODIFIED
elbows tucked in close to your torso. As many reps as
PUSH UP
possible.
DB LATERAL
Lean away from the cable. Focus on squeezing your delts.
RAISE
SUBSTITUTION
OPTION 1
CABLE LAT
~1.5MINS
PULLOVER
SUBSTITUTION
NOTES
OPTION 2
1-ARM LAT
Keep chest tall, keep elbow tucked in close to your torso,
PULL-IN
focus on squeezing your lat to move the weight.
Focus on squeezing your shoulder blades together as you
SEATED CABLE
~2 MINS
PENDLAY ROW pull the weight towards you. Keep your shoulders down
ROW
(avoid shrugging).
Think about pull your elbows "down" not "in". Last set
NEUTRAL-GRIP
WEIGHTED
~2 MINS
only do a dropset: perform 8-10 reps, drop the weight by
LAT PULLDOWN
PULLUP
~50%, perform an additional 8-10 reps.
Swing the weight "out" not "back". Last set only do a
REVERSE CABLE
~1.5MINS
ROPE FACEPULL dropset: perform 12-15 reps, drop the weight by ~50%,
FLYE
perform an additional 12-15 reps.
Brace your chest against an incline bench, curl with your
DB PREACHER
BAYESIAN
elbows slightly in front of you. Last set only do a dropset:
~1.5MINS
CURL
CABLE CURL perform 12-15 reps, drop the weight by ~50%, perform an
additional 12-15 reps.
REST
REPS
RPE
REST
2
WORKING
SETS
3
10-12
8-9
~2 MINS
DB ROMANIAN DEADLIFT
2
2
10-12
8-9
~2 MINS
GOBLET SQUAT
1
1
12-15
9-10
~1.5MINS LEG EXTENSION
STEP-UP
A1: LEG PRESS TOE PRESS
1
2
15-20
10
SEATED CALF
RAISE
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
A2: MACHINE CRUNCH
1
2
10-12
10
STANDING CALF
RAISE
PLATE~1.5MINS
WEIGHTED
CRUNCH
CABLE CRUNCH
Squeeze your abs to move the weight, don't use your arms
to help.
0 MINS
SUBSTITUTION
OPTION 1
GOBLET SQUAT
ROMANIAN
DEADLIFT
SUBSTITUTION
NOTES
OPTION 2
LEG PRESS
Start with your weaker leg. Squat deep.
45'
Emphasize the stretch in your hamstrings, prevent your
HYPEREXTENSI
lower back from rounding.
ON
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally.
SUGGESTED REST DAY
BODY
WEEK 8
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
2-GRIP PULLUP
1-2
2
8-10
9-10
WEIGHTED DIP (HEAVY)
2-3
1
6-8
8-9
SUBSTITUTION SUBSTITUTION
NOTES
OPTION 1
OPTION 2
MACHINE
2-GRIP LAT
First set 1.5x shoulder width grip. Second set 1.0x
~2 MINS
PULLDOWN
PULLDOWN shoulder width grip.
MACHINE CHEST
Tuck your elbows at 45', lean your torso forward 15',
~3 MINS
FLAT DB PRESS
PRESS
shoulder width or slightly wider grip.
REST
UPPER BODY
LOWER BODY
WEEK 8
WEIGHTED DIP (BACK OFF)
0
1
10-12
9-10
~3 MINS
MACHINE CHEST
PRESS
FLAT DB PRESS
Tuck your elbows at 45', lean your torso forward 15',
shoulder width or slightly wider grip.
INCLINE CHEST-SUPPORTED DB ROW
1
2
8-10
9-10
~2 MINS
CHESTSUPPORTED TBAR ROW
SEATED CABLE
ROW
Keep elbows at ~30' angle from torso. Pull the weight
towards your navel.
STANDING DB ARNOLD PRESS
1
2
8-10
9-10
~2 MINS
MACHINE
SHOULDER PRESS
SEATED DB
SHOULDER
PRESS
A1: DB INCLINE CURL
1
2
15-20
10
0 MINS
CABLE EZ CURL
EZ BAR CURL
OVERHEAD
~1.5MINS CABLE TRICEPS
EXTENSION
EZ BAR SKULL
CRUSHER
A2: DB FRENCH PRESS
1
EXERCISE
WARM UP SETS
SINGLE-LEG LEG PRESS (HEAVY)
SINGLE-LEG LEG PRESS (BACK OFF)
2
15-20
10
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Brace upper back against bench 45 degree incline, keep
shoulder back as you curl.
Can perform seated or standing. Press the dumbbell
straight up and down behind your head.
REPS
RPE
2-3
0
WORKING
SETS
1
1
6-8 per leg
10-12 per leg
8-9
8-9
SUBSTITUTION SUBSTITUTION
NOTES
OPTION 1
OPTION 2
~3 MINS MACHINE SQUAT HACK SQUAT High and wide foot positioning, start with weaker leg.
~3 MINS MACHINE SQUAT HACK SQUAT High and wide foot positioning, start with weaker leg.
GLUTE-HAM RAISE
1
1
10-12
10
~1.5MINS
NORDIC HAM
CURL
A1: ROMAN CHAIR CRUNCH
1
2
12-15
9-10
0 MINS
REVERSE
CRUNCH
A2: SEATED CALF RAISE
1
2
12-15
9-10
~1.5MINS
STANDING CALF
RAISE
REPS
RPE
REST
8-10
9-10
~2 MINS
REST
LYING LEG CURL
Keep your hips straight, do Nordic Ham Curl if no GHR
machine.
Don't swing your legs at the bottom, minimize
momentum, tuck your knees towards your chest if lifting
your legs straight out is too challenging.
LEG PRESS TOE Press all the way up to your toes, stretch your calves at the
PRESS
bottom, don't bounce.
HANGING LEG
RAISE
SUGGESTED REST DAY
PUSH
WEEK 8
PULL
WEEK 8
EXERCISE
WARM UP SETS
MACHINE CHEST PRESS
2
WORKING
SETS
2
SUBSTITUTION
OPTION 1
WEIGHTED DIP
SEATED DB SHOULDER PRESS
2
3
10-12
9-10
~2 MINS
STANDING DB
ARNOLD PRESS
CABLE TRICEPS KICKBACK
1
2
12-15 (dropset)
9-10
~1.5MINS
DB TRICEPS
KICKBACK
CLOSE-GRIP PUSH UP
1
1
Failure
10
~1.5MINS
INCLINE CLOSEGRIP PUSH UP
CABLE LATERAL RAISE
1
2
12-15
10
~1.5MINS
MACHINE
LATERAL RAISE
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
1-ARM HALF KNEELING LAT PULLDOWN
1
1
10-12
7-8
T-BAR ROW
2
2
10-12
9-10
SUBSTITUTION
OPTION 1
CABLE LAT
~1.5MINS
PULLOVER
REST
~2 MINS
SEATED CABLE
ROW
SUBSTITUTION
NOTES
OPTION 2
FLAT DB PRESS Focus on squeezing your chest.
MACHINE
Bring dumbbells all the way down, keep your torso
SHOULDER
upright.
PRESS
Lean slightly forward, lock your elbow behind your torso
TRICEPS
(shoulder hyperextension). Last set only do a dropset:
PRESSDOWN perform 12-15 reps, drop the weight by ~50%, perform an
additional 12-15 reps.
KNEELING
Hands slightly narrower than shoulder width. Keep your
MODIFIED
elbows tucked in close to your torso. As many reps as
PUSH UP
possible.
DB LATERAL
Lean away from the cable. Focus on squeezing your delts.
RAISE
SUBSTITUTION
NOTES
OPTION 2
1-ARM LAT
Keep chest tall, keep elbow tucked in close to your torso,
PULL-IN
focus on squeezing your lat to move the weight.
Focus on squeezing your shoulder blades together as you
PENDLAY ROW pull the weight towards you. Keep your shoulders down
(avoid shrugging).
PULL
LEGS
WEEK 8
LAT PULLDOWN
2
3
8-10 (dropset)
9-10
~2 MINS
NEUTRAL-GRIP
LAT PULLDOWN
REVERSE PEC DECK
1
2
12-15 (dropset)
10
~1.5MINS
REVERSE CABLE
FLYE
SPIDER CURL
1
2
12-15 (dropset)
10
~1.5MINS
DB PREACHER
CURL
EXERCISE
WARM UP SETS
DB BULGARIAN SPLIT SQUAT
Think about pull your elbows "down" not "in". Last set
only do a dropset: perform 8-10 reps, drop the weight by
~50%, perform an additional 8-10 reps.
Swing the weight "out" not "back". Last set only do a
ROPE FACEPULL dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps.
Brace your chest against an incline bench, curl with your
BAYESIAN
elbows slightly in front of you. Last set only do a dropset:
CABLE CURL perform 12-15 reps, drop the weight by ~50%, perform an
additional 12-15 reps.
WEIGHTED
PULLUP
REPS
RPE
REST
2
WORKING
SETS
3
SUBSTITUTION
OPTION 1
GOBLET SQUAT
SUBSTITUTION
NOTES
OPTION 2
LEG PRESS
Start with your weaker leg. Squat deep.
45'
Emphasize the stretch in your hamstrings, prevent your
HYPEREXTENSI
lower back from rounding.
ON
10-12
8-9
~2 MINS
DB ROMANIAN DEADLIFT
2
2
10-12
8-9
~2 MINS
GOBLET SQUAT
1
1
12-15
9-10
~1.5MINS LEG EXTENSION
STEP-UP
A1: LEG PRESS TOE PRESS
1
2
15-20
10
SEATED CALF
RAISE
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
A2: MACHINE CRUNCH
1
2
10-12
10
STANDING CALF
RAISE
PLATE~1.5MINS
WEIGHTED
CRUNCH
CABLE CRUNCH
Squeeze your abs to move the weight, don't use your arms
to help.
ROMANIAN
DEADLIFT
0 MINS
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally.
SUGGESTED REST DAY
UPPER BODY
WEEK 9
LOWER BODY
WEEK 9
EXERCISE
WARM UP SETS
MACHINE CHEST PRESS (HEAVY)
MACHINE CHEST PRESS (BACK OFF)
2-3
0
WORKING
SETS
1
1
MACHINE PULLDOWN
2
2
REPS
RPE
REST
4-6
8-10
8-9
9-10
~3 MINS
~3 MINS
10-12 (dropset)
9-10
~2 MINS
SUBSTITUTION
OPTION 1
FLAT DB PRESS
FLAT DB PRESS
2-GRIP LAT
PULLDOWN
SUBSTITUTION
NOTES
OPTION 2
WEIGHTED DIP Focus on squeezing your chest.
WEIGHTED DIP Focus on squeezing your chest.
Think about pulling your elbows "down" and "in". Last set
WEIGHTED PULLUPonly do a dropset: 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
SEATED DB
SHOULDER
PRESS
CABLE SHOULDER PRESS
1
2
12-15 (dropset)
9-10
MACHINE
~2 MINS
SHOULDER PRESS
HELMS DB ROW
1
2
10-12
9-10
~2 MINS
A1: OVERHEAD CABLE TRICEPS EXTENSIONS
1
2
12-15
10
0 MINS
A2: CABLE EZ CURL
1
2
12-15
10
~1.5MINS
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
MACHINE SQUAT (HEAVY)
2-3
1
4-6
8-9
~3 MINS
HACK SQUAT
LEG PRESS
MACHINE SQUAT (BACK OFF)
0
1
8-10
8-9
~3 MINS
HACK SQUAT
LEG PRESS
Bring cables all the way down to shoulder height, keep
torso upright. Last set only do a superset: perform 12-15
reps, drop the wieght by ~50%, perform an additional 1215 reps.
CHESTBe ultra strict with form, drive elbows out and back at 45
SUPPORTED T- MACHINE ROW
degree angle.
BAR ROW
EZ BAR SKULL
DB FRENCH PRESS Do both arms at once, resist the negative.
CRUSHER
EZ BAR CURL
DB CURL
Focus on squeezing your biceps. Control the negative.
NOTES
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Focus on strength here. Each week add weight or reps.
Keep form consistent.
LOWER BODY
NORDIC HAM CURL
1
1
8-10
10
A1: SEATED CALF RAISE
1
2
10-12
9-10
A2: TWO-ARMS TWO-LEGS DEAD BUG
1
2
10-12
9-10
~1.5MINS LYING LEG CURL GLUTE-HAM RAISE
Keep your hips as straight as you can, can sub for lying leg
curl.
STANDING CALF
RAISE
REVERSE
~1.5MINS
CRUNCH
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Perform these slowly, focus on keeping your lower back
against the ground throughout the set.
0 MINS
LEG PRESS TOE
PRESS
ROMAN CHAIR
CRUNCH
SUGGESTED REST DAY
PUSH
WEEK 9
PULL
WEEK 9
LEGS
WEEK 9
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
NOTES
OPTION 2
MACHINE
Start with your elbows in front of you and palms facing in.
SEATED DB
SHOULDER
Rotate the dumbbells so that your palms face forward as
SHOULDER PRESS
PRESS
you press.
Can be performed seated or standing. Focus on squeezing
WEIGHTED DIP FLAT DB PRESS your chest. Last set only do a dropset: 10-12 reps, drop the
weight by ~50%, perform an additional 10-12 reps.
Lean slightly forward, lock your elbow behind your torso
TRICEPS
CABLE TRICEPS (shoulder hyperextension). Last set only do a dropset: 10PRESSDOWN
KICKBACK
12 reps, drop the weight by ~50%, perform an additional
10-12 reps.
KNEELING
Hands slightly narrower than shoulder width. Keep your
INCLINE CLOSEMODIFIED
elbows tucked in close to your torso. As many reps as
GRIP PUSH UP
PUSH UP
possible.
DB LATERAL
CABLE LATERAL
Focus on squeezing your lateral delt to move the weight.
RAISE
RAISE
STANDING DB ARNOLD PRESS
2
2
10-12
9-10
~2 MINS
CABLE CHEST PRESS
2
2
10-12 (dropset)
9-10
~2 MINS
DB TRICEPS KICKBACK
1
2
10-12 (dropset)
9-10
~1.5MINS
CLOSE-GRIP PUSH UP
1
1
Failure
10
~1.5MINS
MACHINE LATERAL RAISE
1
2
10-12
10
~1.5MINS
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
1-ARM HALF KNEELING LAT PULLDOWN
1
1
10-12
7-8
NEUTRAL GRIP LAT PULLDOWN
2
3
8-10 (dropset)
9-10
~2 MINS
WEIGHTED
PULLUP
MEADOWS ROW
2
2
10-12
9-10
~2 MINS
SINGLE-ARM DB
ROW
SUBSTITUTION
OPTION 1
CABLE LAT
~1.5MINS
PULLOVER
REST
INVERSE ZOTTMAN CURL
1
2
10-12 (dropset)
10
~1.5MINS HAMMER CURL
BENT-OVER REVERSE DB FLYE
1
2
15-20
10
~1.5MINS
REVERSE CABLE
FLYE
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
REST
SUBSTITUTION
OPTION 1
ROMANIAN DEADLIFT
2
2
10-12
8-9
~2 MINS
ROMANIAN
DEADLIFT
DB WALKING LUNGE
2
3
8-10
8-9
~2 MINS
DB STEP UP
LEG EXTENSION
1
1
12-15 (dropset)
9-10
~1.5MINS GOBLET SQUAT
SUBSTITUTION
NOTES
OPTION 2
1-ARM LAT
Keep chest tall, keep elbow tucked in close to your torso,
PULL-IN
focus on squeezing your lat to move the weight.
Pull your elbows down against your sides. Last set only do
LAT PULLDOWN a dropset: 8-10 reps, drop the weight by ~50%, perform an
additional 8-10 reps.
PENDLAY ROW
Brace with your non-working hand against your knee, stay
light, emphasize form.
Hammer curl on concentric, supinated curl (palms up) on
the eccentric. Last set only do a dropset: perform 10-12
DB CURL
reps, drop the weight by ~50%, perform an additional 1012 reps.
Mind-muscle connection with rear delts, sweep the weight
ROPE FACEPULL
out.
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSI
ON
DB BULGARIAN
SPLIT SQUAT
DB STEP UP
NOTES
Maintain a neutral lower back, set your hips back, don't
allow your spine to round.
Take medium strides, minimize the amount you push off
your rear leg.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing your
quads to make the weight move.
30 x 10
LEGS
A1: STANDING CALF RAISE
1
2
15-20
10
A2: PLATE-WEIGHTED CRUNCH
1
2
12-15
10
0 MINS
SEATED CALF
RAISE
LEG PRESS TOE Press all the way up to your toes, stretch your calves at the
PRESS
bottom, don't bounce.
MACHINE
Hold a plate or DB to your chest and crunch hard!
CRUNCH
~1.5MINS CABLE CRUNCH
SUGGESTED REST DAY
UPPER BODY
WEEK 10
LOWER BODY
WEEK 10
EXERCISE
WARM UP SETS
MACHINE CHEST PRESS (HEAVY)
MACHINE CHEST PRESS (BACK OFF)
2-3
0
WORKING
SETS
1
1
MACHINE PULLDOWN
2
2
REPS
RPE
REST
4-6
8-10
8-9
9-10
~3 MINS
~3 MINS
10-12 (dropset)
9-10
~2 MINS
SUBSTITUTION
OPTION 1
FLAT DB PRESS
FLAT DB PRESS
2-GRIP LAT
PULLDOWN
SUBSTITUTION
NOTES
OPTION 2
WEIGHTED DIP Focus on squeezing your chest.
WEIGHTED DIP Focus on squeezing your chest.
Think about pulling your elbows "down" and "in". Last set
WEIGHTED PULLUPonly do a dropset: 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
SEATED DB
SHOULDER
PRESS
Bring cables all the way down to shoulder height, keep
torso upright. Last set only do a superset: perform 12-15
reps, drop the wieght by ~50%, perform an additional 1215 reps.
CABLE SHOULDER PRESS
1
2
12-15 (dropset)
9-10
MACHINE
~2 MINS
SHOULDER PRESS
HELMS DB ROW
1
2
10-12
9-10
~2 MINS
A1: OVERHEAD CABLE TRICEPS EXTENSIONS
1
2
12-15
10
0 MINS
A2: CABLE EZ CURL
1
2
12-15
10
~1.5MINS
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
MACHINE SQUAT (HEAVY)
2-3
1
4-6
8-9
~3 MINS
HACK SQUAT
LEG PRESS
MACHINE SQUAT (BACK OFF)
0
1
8-10
8-9
~3 MINS
HACK SQUAT
LEG PRESS
NORDIC HAM CURL
1
1
8-10
10
~1.5MINS LYING LEG CURL GLUTE-HAM RAISE
Keep your hips as straight as you can, can sub for lying leg
curl.
A1: SEATED CALF RAISE
1
2
10-12
9-10
A2: TWO-ARMS TWO-LEGS DEAD BUG
1
2
10-12
9-10
STANDING CALF
RAISE
REVERSE
~1.5MINS
CRUNCH
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Perform these slowly, focus on keeping your lower back
against the ground throughout the set.
CHESTBe ultra strict with form, drive elbows out and back at 45
SUPPORTED T- MACHINE ROW
degree angle.
BAR ROW
EZ BAR SKULL
DB FRENCH PRESS Do both arms at once, resist the negative.
CRUSHER
EZ BAR CURL
DB CURL
Focus on squeezing your biceps. Control the negative.
0 MINS
LEG PRESS TOE
PRESS
ROMAN CHAIR
CRUNCH
NOTES
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Focus on strength here. Each week add weight or reps.
Keep form consistent.
SUGGESTED REST DAY
PUSH
WEEK 10
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
STANDING DB ARNOLD PRESS
2
2
10-12
9-10
CABLE CHEST PRESS
2
2
10-12 (dropset)
9-10
DB TRICEPS KICKBACK
1
2
10-12 (dropset)
9-10
SUBSTITUTION
NOTES
OPTION 2
MACHINE
Start with your elbows in front of you and palms facing in.
SEATED DB
~2 MINS
SHOULDER
Rotate the dumbbells so that your palms face forward as
SHOULDER PRESS
PRESS
you press.
Can be performed seated or standing. Focus on squeezing
~2 MINS WEIGHTED DIP FLAT DB PRESS your chest. Last set only do a dropset: 10-12 reps, drop the
weight by ~50%, perform an additional 10-12 reps.
Lean slightly forward, lock your elbow behind your torso
TRICEPS
CABLE TRICEPS (shoulder hyperextension). Last set only do a dropset: 10~1.5MINS
PRESSDOWN
KICKBACK
12 reps, drop the weight by ~50%, perform an additional
10-12 reps.
REST
SUBSTITUTION
OPTION 1
PUSH
PULL
WEEK 10
LEGS
WEEK 10
CLOSE-GRIP PUSH UP
1
1
Failure
10
INCLINE CLOSE~1.5MINS
GRIP PUSH UP
MACHINE LATERAL RAISE
1
2
10-12
10
~1.5MINS
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
1-ARM HALF KNEELING LAT PULLDOWN
1
1
10-12
7-8
NEUTRAL GRIP LAT PULLDOWN
2
3
8-10 (dropset)
9-10
~2 MINS
WEIGHTED
PULLUP
MEADOWS ROW
2
2
10-12
9-10
~2 MINS
SINGLE-ARM DB
ROW
KNEELING
MODIFIED
PUSH UP
CABLE LATERAL
RAISE
DB LATERAL
RAISE
SUBSTITUTION
OPTION 1
CABLE LAT
~1.5MINS
PULLOVER
1
2
10-12 (dropset)
10
~1.5MINS HAMMER CURL
BENT-OVER REVERSE DB FLYE
1
2
15-20
10
~1.5MINS
REVERSE CABLE
FLYE
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
REST
SUBSTITUTION
OPTION 1
ROMANIAN DEADLIFT
2
2
10-12
8-9
~2 MINS
ROMANIAN
DEADLIFT
DB WALKING LUNGE
2
3
8-10
8-9
~2 MINS
DB STEP UP
LEG EXTENSION
1
1
12-15 (dropset)
9-10
~1.5MINS GOBLET SQUAT
A1: STANDING CALF RAISE
1
2
15-20
10
A2: PLATE-WEIGHTED CRUNCH
1
2
12-15
10
0 MINS
Focus on squeezing your lateral delt to move the weight.
SUBSTITUTION
NOTES
OPTION 2
1-ARM LAT
Keep chest tall, keep elbow tucked in close to your torso,
PULL-IN
focus on squeezing your lat to move the weight.
Pull your elbows down against your sides. Last set only do
LAT PULLDOWN a dropset: 8-10 reps, drop the weight by ~50%, perform an
additional 8-10 reps.
REST
INVERSE ZOTTMAN CURL
Hands slightly narrower than shoulder width. Keep your
elbows tucked in close to your torso. As many reps as
possible.
PENDLAY ROW
Brace with your non-working hand against your knee, stay
light, emphasize form.
Hammer curl on concentric, supinated curl (palms up) on
the eccentric. Last set only do a dropset: perform 10-12
DB CURL
reps, drop the weight by ~50%, perform an additional 1012 reps.
Mind-muscle connection with rear delts, sweep the weight
ROPE FACEPULL
out.
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSI
ON
DB BULGARIAN
SPLIT SQUAT
DB STEP UP
SEATED CALF
RAISE
NOTES
Maintain a neutral lower back, set your hips back, don't
allow your spine to round.
Take medium strides, minimize the amount you push off
your rear leg.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing your
quads to make the weight move.
LEG PRESS TOE Press all the way up to your toes, stretch your calves at the
PRESS
bottom, don't bounce.
MACHINE
Hold a plate or DB to your chest and crunch hard!
CRUNCH
~1.5MINS CABLE CRUNCH
SUGGESTED REST DAY
UPPER BODY
WEEK 11
EXERCISE
WARM UP SETS
MACHINE CHEST PRESS (HEAVY)
MACHINE CHEST PRESS (BACK OFF)
2-3
0
WORKING
SETS
1
1
MACHINE PULLDOWN
2
2
REPS
RPE
REST
4-6
8-10
8-9
9-10
~3 MINS
~3 MINS
10-12 (dropset)
9-10
~2 MINS
SUBSTITUTION
OPTION 1
FLAT DB PRESS
FLAT DB PRESS
2-GRIP LAT
PULLDOWN
SUBSTITUTION
NOTES
OPTION 2
WEIGHTED DIP Focus on squeezing your chest.
WEIGHTED DIP Focus on squeezing your chest.
Think about pulling your elbows "down" and "in". Last set
WEIGHTED PULLUPonly do a dropset: 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
CABLE SHOULDER PRESS
1
2
12-15 (dropset)
9-10
MACHINE
~2 MINS
SHOULDER PRESS
HELMS DB ROW
1
2
10-12
9-10
~2 MINS
CHESTSUPPORTED TBAR ROW
SEATED DB
SHOULDER
PRESS
Bring cables all the way down to shoulder height, keep
torso upright. Last set only do a superset: perform 12-15
reps, drop the wieght by ~50%, perform an additional 1215 reps.
MACHINE ROW
Be ultra strict with form, drive elbows out and back at 45
degree angle.
UPP
LOWER BODY
WEEK 11
EZ BAR SKULL
CRUSHER
EZ BAR CURL
A1: OVERHEAD CABLE TRICEPS EXTENSIONS
1
2
12-15
10
0 MINS
A2: CABLE EZ CURL
1
2
12-15
10
~1.5MINS
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
MACHINE SQUAT (HEAVY)
2-3
1
4-6
8-9
~3 MINS
HACK SQUAT
LEG PRESS
MACHINE SQUAT (BACK OFF)
0
1
8-10
8-9
~3 MINS
HACK SQUAT
LEG PRESS
NORDIC HAM CURL
1
1
8-10
10
~1.5MINS LYING LEG CURL GLUTE-HAM RAISE
Keep your hips as straight as you can, can sub for lying leg
curl.
A1: SEATED CALF RAISE
1
2
10-12
9-10
A2: TWO-ARMS TWO-LEGS DEAD BUG
1
2
10-12
9-10
STANDING CALF
RAISE
REVERSE
~1.5MINS
CRUNCH
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Perform these slowly, focus on keeping your lower back
against the ground throughout the set.
0 MINS
DB FRENCH PRESS Do both arms at once, resist the negative.
DB CURL
LEG PRESS TOE
PRESS
ROMAN CHAIR
CRUNCH
Focus on squeezing your biceps. Control the negative.
NOTES
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Focus on strength here. Each week add weight or reps.
Keep form consistent.
SUGGESTED REST DAY
PUSH
WEEK 11
PULL
WEEK 11
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
NOTES
OPTION 2
MACHINE
Start with your elbows in front of you and palms facing in.
SEATED DB
SHOULDER
Rotate the dumbbells so that your palms face forward as
SHOULDER PRESS
PRESS
you press.
Can be performed seated or standing. Focus on squeezing
WEIGHTED DIP FLAT DB PRESS your chest. Last set only do a dropset: 10-12 reps, drop the
weight by ~50%, perform an additional 10-12 reps.
Lean slightly forward, lock your elbow behind your torso
TRICEPS
CABLE TRICEPS (shoulder hyperextension). Last set only do a dropset: 10PRESSDOWN
KICKBACK
12 reps, drop the weight by ~50%, perform an additional
10-12 reps.
KNEELING
Hands slightly narrower than shoulder width. Keep your
INCLINE CLOSEMODIFIED
elbows tucked in close to your torso. As many reps as
GRIP PUSH UP
PUSH UP
possible.
DB LATERAL
CABLE LATERAL
Focus on squeezing your lateral delt to move the weight.
RAISE
RAISE
STANDING DB ARNOLD PRESS
2
2
10-12
9-10
~2 MINS
CABLE CHEST PRESS
2
2
10-12 (dropset)
9-10
~2 MINS
DB TRICEPS KICKBACK
1
2
10-12 (dropset)
9-10
~1.5MINS
CLOSE-GRIP PUSH UP
1
1
Failure
10
~1.5MINS
MACHINE LATERAL RAISE
1
2
10-12
10
~1.5MINS
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
1-ARM HALF KNEELING LAT PULLDOWN
1
1
10-12
7-8
NEUTRAL GRIP LAT PULLDOWN
2
3
8-10 (dropset)
9-10
~2 MINS
WEIGHTED
PULLUP
MEADOWS ROW
2
2
10-12
9-10
~2 MINS
SINGLE-ARM DB
ROW
SUBSTITUTION
OPTION 1
CABLE LAT
~1.5MINS
PULLOVER
REST
INVERSE ZOTTMAN CURL
1
2
10-12 (dropset)
10
~1.5MINS HAMMER CURL
BENT-OVER REVERSE DB FLYE
1
2
15-20
10
~1.5MINS
REVERSE CABLE
FLYE
SUBSTITUTION
NOTES
OPTION 2
1-ARM LAT
Keep chest tall, keep elbow tucked in close to your torso,
PULL-IN
focus on squeezing your lat to move the weight.
Pull your elbows down against your sides. Last set only do
LAT PULLDOWN a dropset: 8-10 reps, drop the weight by ~50%, perform an
additional 8-10 reps.
PENDLAY ROW
Brace with your non-working hand against your knee, stay
light, emphasize form.
Hammer curl on concentric, supinated curl (palms up) on
the eccentric. Last set only do a dropset: perform 10-12
DB CURL
reps, drop the weight by ~50%, perform an additional 1012 reps.
Mind-muscle connection with rear delts, sweep the weight
ROPE FACEPULL
out.
LEGS
WEEK 11
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
REST
SUBSTITUTION
OPTION 1
ROMANIAN DEADLIFT
2
2
10-12
8-9
~2 MINS
ROMANIAN
DEADLIFT
DB WALKING LUNGE
2
3
8-10
8-9
~2 MINS
DB STEP UP
LEG EXTENSION
1
1
12-15 (dropset)
9-10
~1.5MINS GOBLET SQUAT
A1: STANDING CALF RAISE
1
2
15-20
10
A2: PLATE-WEIGHTED CRUNCH
1
2
12-15
10
0 MINS
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSI
ON
DB BULGARIAN
SPLIT SQUAT
DB STEP UP
SEATED CALF
RAISE
NOTES
Maintain a neutral lower back, set your hips back, don't
allow your spine to round.
Take medium strides, minimize the amount you push off
your rear leg.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing your
quads to make the weight move.
LEG PRESS TOE Press all the way up to your toes, stretch your calves at the
PRESS
bottom, don't bounce.
MACHINE
Hold a plate or DB to your chest and crunch hard!
CRUNCH
~1.5MINS CABLE CRUNCH
SUGGESTED REST DAY
UPPER BODY
WEEK 12
LOWER BODY
WEEK 12
EXERCISE
WARM UP SETS
MACHINE CHEST PRESS (HEAVY)
MACHINE CHEST PRESS (BACK OFF)
2-3
0
WORKING
SETS
1
1
MACHINE PULLDOWN
2
2
REPS
RPE
REST
4-6
8-10
8-9
9-10
~3 MINS
~3 MINS
10-12 (dropset)
9-10
~2 MINS
SUBSTITUTION
OPTION 1
FLAT DB PRESS
FLAT DB PRESS
2-GRIP LAT
PULLDOWN
SUBSTITUTION
NOTES
OPTION 2
WEIGHTED DIP Focus on squeezing your chest.
WEIGHTED DIP Focus on squeezing your chest.
Think about pulling your elbows "down" and "in". Last set
WEIGHTED PULLUPonly do a dropset: 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
SEATED DB
SHOULDER
PRESS
Bring cables all the way down to shoulder height, keep
torso upright. Last set only do a superset: perform 12-15
reps, drop the wieght by ~50%, perform an additional 1215 reps.
CABLE SHOULDER PRESS
1
2
12-15 (dropset)
9-10
MACHINE
~2 MINS
SHOULDER PRESS
HELMS DB ROW
1
2
10-12
9-10
~2 MINS
A1: OVERHEAD CABLE TRICEPS EXTENSIONS
1
2
12-15
10
0 MINS
A2: CABLE EZ CURL
1
2
12-15
10
~1.5MINS
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
MACHINE SQUAT (HEAVY)
2-3
1
4-6
8-9
~3 MINS
HACK SQUAT
LEG PRESS
MACHINE SQUAT (BACK OFF)
0
1
8-10
8-9
~3 MINS
HACK SQUAT
LEG PRESS
NORDIC HAM CURL
1
1
8-10
10
~1.5MINS LYING LEG CURL GLUTE-HAM RAISE
Keep your hips as straight as you can, can sub for lying leg
curl.
A1: SEATED CALF RAISE
1
2
10-12
9-10
A2: TWO-ARMS TWO-LEGS DEAD BUG
1
2
10-12
9-10
STANDING CALF
RAISE
REVERSE
~1.5MINS
CRUNCH
LEG PRESS TOE
PRESS
ROMAN CHAIR
CRUNCH
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Perform these slowly, focus on keeping your lower back
against the ground throughout the set.
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
NOTES
CHESTBe ultra strict with form, drive elbows out and back at 45
SUPPORTED T- MACHINE ROW
degree angle.
BAR ROW
EZ BAR SKULL
DB FRENCH PRESS Do both arms at once, resist the negative.
CRUSHER
EZ BAR CURL
DB CURL
Focus on squeezing your biceps. Control the negative.
0 MINS
NOTES
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Focus on strength here. Each week add weight or reps.
Keep form consistent.
SUGGESTED REST DAY
WEEK 12
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
REST
PUSH
PULL
WEEK 12
LEGS
WEEK 12
STANDING DB ARNOLD PRESS
2
2
10-12
9-10
SEATED DB
~2 MINS
SHOULDER PRESS
CABLE CHEST PRESS
2
2
10-12 (dropset)
9-10
~2 MINS
WEIGHTED DIP
DB TRICEPS KICKBACK
1
2
10-12 (dropset)
9-10
~1.5MINS
TRICEPS
PRESSDOWN
CLOSE-GRIP PUSH UP
1
1
Failure
10
~1.5MINS
INCLINE CLOSEGRIP PUSH UP
MACHINE LATERAL RAISE
1
2
10-12
10
~1.5MINS
DB LATERAL
RAISE
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
1-ARM HALF KNEELING LAT PULLDOWN
1
1
10-12
7-8
NEUTRAL GRIP LAT PULLDOWN
2
3
8-10 (dropset)
9-10
~2 MINS
WEIGHTED
PULLUP
MEADOWS ROW
2
2
10-12
9-10
~2 MINS
SINGLE-ARM DB
ROW
SUBSTITUTION
OPTION 1
CABLE LAT
~1.5MINS
PULLOVER
REST
INVERSE ZOTTMAN CURL
1
2
10-12 (dropset)
10
~1.5MINS HAMMER CURL
BENT-OVER REVERSE DB FLYE
1
2
15-20
10
~1.5MINS
REVERSE CABLE
FLYE
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
REST
SUBSTITUTION
OPTION 1
ROMANIAN DEADLIFT
2
2
10-12
8-9
~2 MINS
ROMANIAN
DEADLIFT
DB WALKING LUNGE
2
3
8-10
8-9
~2 MINS
DB STEP UP
LEG EXTENSION
1
1
12-15 (dropset)
9-10
~1.5MINS GOBLET SQUAT
A1: STANDING CALF RAISE
1
2
15-20
10
A2: PLATE-WEIGHTED CRUNCH
1
2
12-15
10
SUGGESTED REST DAY
1/28/24
0 MINS
SEATED CALF
RAISE
~1.5MINS CABLE CRUNCH
MACHINE
SHOULDER
PRESS
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Can be performed seated or standing. Focus on squeezing
FLAT DB PRESS your chest. Last set only do a dropset: 10-12 reps, drop the
weight by ~50%, perform an additional 10-12 reps.
Lean slightly forward, lock your elbow behind your torso
CABLE TRICEPS (shoulder hyperextension). Last set only do a dropset: 10KICKBACK
12 reps, drop the weight by ~50%, perform an additional
10-12 reps.
KNEELING
Hands slightly narrower than shoulder width. Keep your
MODIFIED
elbows tucked in close to your torso. As many reps as
PUSH UP
possible.
CABLE LATERAL
Focus on squeezing your lateral delt to move the weight.
RAISE
SUBSTITUTION
NOTES
OPTION 2
1-ARM LAT
Keep chest tall, keep elbow tucked in close to your torso,
PULL-IN
focus on squeezing your lat to move the weight.
Pull your elbows down against your sides. Last set only do
LAT PULLDOWN a dropset: 8-10 reps, drop the weight by ~50%, perform an
additional 8-10 reps.
PENDLAY ROW
Brace with your non-working hand against your knee, stay
light, emphasize form.
Hammer curl on concentric, supinated curl (palms up) on
the eccentric. Last set only do a dropset: perform 10-12
DB CURL
reps, drop the weight by ~50%, perform an additional 1012 reps.
Mind-muscle connection with rear delts, sweep the weight
ROPE FACEPULL
out.
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSI
ON
DB BULGARIAN
SPLIT SQUAT
DB STEP UP
NOTES
Maintain a neutral lower back, set your hips back, don't
allow your spine to round.
Take medium strides, minimize the amount you push off
your rear leg.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing your
quads to make the weight move.
LEG PRESS TOE Press all the way up to your toes, stretch your calves at the
PRESS
bottom, don't bounce.
MACHINE
Hold a plate or DB to your chest and crunch hard!
CRUNCH
84
168