THE ESSENTIALS PROGRAM - 5x WEEK (UPPER, LOWER, PPL)

WORKING
WEEK 1 EXERCISE WARM UP SETS REPS
SETS

FLAT DB PRESS (HEAVY) 2-3 1 4-6

FLAT DB PRESS (GET OFF) 0 1 8-10

2-GRIP LAT PULLDOWN 2 2 10-12

UPPER BODY

SEATED DB SHOULDER PRESS 1 2 10-12

10-12 (drop
SEATED CABLE ROW 1 2
set)

A1: EZ BAR SKULL CRUSHER 1 2 12-15

A2: EZ BAR CURL 1 2 12-15

WORKING
WEEK 1 EXERCISE WARM UP SETS REPS
SETS

HACK SQUAT (HEAVY) 2-3 1 4-6

HACK SQUAT (BACK OFF) 0 1 8-10

LOWER BODY

10-12 (drop
SEATED HAMSTRING CURL 1 1
set)

A1: STANDING CALF RAISE 1 2 10-12

A2: HANGING LEG RAISE 1 2 10-12

SUGGESTED

WORKING
WEEK 1 EXERCISE WARM UP SETS REPS
SETS

MACHINE SHOULDER PRESS 2 3 8-10

10-12 (drop
CABLE CHEST PRESS 2 2
set)
PUSH
 PUSH
12-15 (drop
TRICEPS PRESSDOWN 1 2
set)

CLOSE-GRIP PUSH UP 1 1 Failure

DB LATERAL RAISE 1 2 12-15

WORKING
WEEK 1 EXERCISE WARM UP SETS REPS
SETS
1-ARM HALF KNEELING LAT
1 1 10-12
PULLDOWN

WEIGHTED PULLUP 2 3 6-8

PENDLAY ROW 2 2 8-10

PULL

BAYESIAN CABLE CURL 1 2 12-15

10-12
ROPE FACEPULL 1 2
(dropset)

WORKING
WEEK 1 EXERCISE WARM UP SETS REPS
SETS

ROMANIAN DEADLIFT 2 2 10-12

LEG PRESS 2 3 10-12

10-12
LEGS

LEG EXTENSION 1 1
(dropset)

A1: SEATED CALF RAISE 1 2 12-15

A2: CABLE CRUNCH 1 2 12-15

SUGGESTED

WORKING
WEEK 2 EXERCISE WARM UP SETS REPS
SETS

FLAT DB PRESS (HEAVY) 2-3 1 4-6

FLAT DB PRESS (GET OFF) 0 1 8-10

ODY
 UPPER BODY 2-GRIP LAT PULLDOWN 2 2 10-12

SEATED DB SHOULDER PRESS 1 2 10-12

10-12 (drop
SEATED CABLE ROW 1 2
set)

A1: EZ BAR SKULL CRUSHER 1 2 12-15

A2: EZ BAR CURL 1 2 12-15

WORKING
WEEK 2 EXERCISE WARM UP SETS REPS
SETS

HACK SQUAT (HEAVY) 2-3 1 4-6

HACK SQUAT (BACK OFF) 0 1 8-10

LOWER BODY

10-12 (drop
SEATED HAMSTRING CURL 1 1
set)

A1: STANDING CALF RAISE 1 2 10-12

A2: HANGING LEG RAISE 1 2 10-12

SUGGESTED

WORKING
WEEK 2 EXERCISE WARM UP SETS REPS
SETS

MACHINE SHOULDER PRESS 2 3 8-10

10-12 (drop
CABLE CHEST PRESS 2 2
set)
PUSH

12-15 (drop
TRICEPS PRESSDOWN 1 2
set)

CLOSE-GRIP PUSH UP 1 1 Failure

DB LATERAL RAISE 1 2 12-15

 WORKING
WEEK 2 EXERCISE WARM UP SETS REPS
SETS
1-ARM HALF KNEELING LAT
1 1 10-12
PULLDOWN

WEIGHTED PULLUP 2 3 6-8

PENDLAY ROW 2 2 8-10

PULL

BAYESIAN CABLE CURL 1 2 12-15

10-12
ROPE FACEPULL 1 2
(dropset)

WORKING
WEEK 2 EXERCISE WARM UP SETS REPS
SETS

ROMANIAN DEADLIFT 2 2 10-12

LEG PRESS 2 3 10-12

10-12
LEGS

LEG EXTENSION 1 1
(dropset)

A1: SEATED CALF RAISE 1 2 12-15

A2: CABLE CRUNCH 1 2 12-15

SUGGESTED

WORKING
WEEK 3 EXERCISE WARM UP SETS REPS
SETS

FLAT DB PRESS (HEAVY) 2-3 1 4-6

FLAT DB PRESS (GET OFF) 0 1 8-10

2-GRIP LAT PULLDOWN 2 2 10-12

UPPER BODY

SEATED DB SHOULDER PRESS 1 2 10-12

10-12 (drop
SEATED CABLE ROW 1 2
set)
 UP
A1: EZ BAR SKULL CRUSHER 1 2 12-15

A2: EZ BAR CURL 1 2 12-15

WORKING
WEEK 3 EXERCISE WARM UP SETS REPS
SETS

HACK SQUAT (HEAVY) 2-3 1 4-6

HACK SQUAT (BACK OFF) 0 1 8-10

LOWER BODY

10-12 (drop
SEATED HAMSTRING CURL 1 1
set)

A1: STANDING CALF RAISE 1 2 10-12

A2: HANGING LEG RAISE 1 2 10-12

SUGGESTED

WORKING
WEEK 3 EXERCISE WARM UP SETS REPS
SETS

MACHINE SHOULDER PRESS 2 3 8-10

10-12 (drop
CABLE CHEST PRESS 2 2
set)
PUSH

12-15 (drop
TRICEPS PRESSDOWN 1 2
set)

CLOSE-GRIP PUSH UP 1 1 Failure

DB LATERAL RAISE 1 2 12-15

WORKING
WEEK 3 EXERCISE WARM UP SETS REPS
SETS
1-ARM HALF KNEELING LAT
1 1 10-12
PULLDOWN

WEIGHTED PULLUP 2 3 6-8

PENDLAY ROW 2 2 8-10

PULL
 PULL BAYESIAN CABLE CURL 1 2 12-15

10-12
ROPE FACEPULL 1 2
(dropset)

WORKING
WEEK 3 EXERCISE WARM UP SETS REPS
SETS

ROMANIAN DEADLIFT 2 2 10-12

LEG PRESS 2 3 10-12

10-12
LEGS

LEG EXTENSION 1 1
(dropset)

A1: SEATED CALF RAISE 1 2 12-15

A2: CABLE CRUNCH 1 2 12-15

SUGGESTED

WORKING
WEEK 4 EXERCISE WARM UP SETS REPS
SETS

FLAT DB PRESS (HEAVY) 2-3 1 4-6

FLAT DB PRESS (GET OFF) 0 1 8-10

2-GRIP LAT PULLDOWN 2 2 10-12

UPPER BODY

SEATED DB SHOULDER PRESS 1 2 10-12

10-12 (drop
SEATED CABLE ROW 1 2
set)

A1: EZ BAR SKULL CRUSHER 1 2 12-15

A2: EZ BAR CURL 1 2 12-15

WORKING
WEEK 4 EXERCISE WARM UP SETS REPS
SETS

HACK SQUAT (HEAVY) 2-3 1 4-6

BODY
 HACK SQUAT (BACK OFF) 0 1 8-10
LOWER BODY

10-12 (drop
SEATED HAMSTRING CURL 1 1
set)

A1: STANDING CALF RAISE 1 2 10-12

A2: HANGING LEG RAISE 1 2 10-12

SUGGESTED

WORKING
WEEK 4 EXERCISE WARM UP SETS REPS
SETS

MACHINE SHOULDER PRESS 2 3 8-10

10-12 (drop
CABLE CHEST PRESS 2 2
set)
PUSH

12-15 (drop
TRICEPS PRESSDOWN 1 2
set)

CLOSE-GRIP PUSH UP 1 1 Failure

DB LATERAL RAISE 1 2 12-15

WORKING
WEEK 4 EXERCISE WARM UP SETS REPS
SETS
1-ARM HALF KNEELING LAT
1 1 10-12
PULLDOWN

WEIGHTED PULLUP 2 3 6-8

PENDLAY ROW 2 2 8-10

PULL

BAYESIAN CABLE CURL 1 2 12-15

10-12
ROPE FACEPULL 1 2
(dropset)
 WORKING
WEEK 4 EXERCISE WARM UP SETS REPS
SETS

ROMANIAN DEADLIFT 2 2 10-12

LEG PRESS 2 3 10-12

10-12
LEGS

LEG EXTENSION 1 1
(dropset)

A1: SEATED CALF RAISE 1 2 12-15

A2: CABLE CRUNCH 1 2 12-15

SUGGESTED

WORKING
WEEK 5 EXERCISE WARM UP SETS REPS
SETS

2-GRIP PULLUP 1-2 2 8-10

WEIGHTED DIP (HEAVY) 2-3 1 6-8

WEIGHTED DIP (BACK OFF) 0 1 10-12

UPPER BODY

INCLINE CHEST-SUPPORTED DB ROW 1 2 8-10

STANDING DB ARNOLD PRESS 1 2 8-10

A1: DB INCLINE CURL 1 2 15-20

A2: DB FRENCH PRESS 1 2 15-20

WORKING
WEEK 5 EXERCISE WARM UP SETS REPS
SETS

SINGLE-LEG LEG PRESS (HEAVY) 2-3 1 6-8 per leg

10-12 per
SINGLE-LEG LEG PRESS (BACK OFF) 0 1
leg
LOWER BODY

GLUTE-HAM RAISE 1 1 10-12

A1: ROMAN CHAIR CRUNCH 1 2 12-15

 LOW
A2: SEATED CALF RAISE 1 2 12-15

SUGGESTED

WORKING
WEEK 5 EXERCISE WARM UP SETS REPS
SETS
MACHINE CHEST PRESS 2 2 8-10

SEATED DB SHOULDER PRESS 2 3 10-12

12-15
CABLE TRICEPS KICKBACK 1 2
(dropset)
PUSH

CLOSE-GRIP PUSH UP 1 1 Failure

CABLE LATERAL RAISE 1 2 12-15

WORKING
WEEK 5 EXERCISE WARM UP SETS REPS
SETS
1-ARM HALF KNEELING LAT
1 1 10-12
PULLDOWN

T-BAR ROW 2 2 10-12

8-10
LAT PULLDOWN 2 3
(dropset)
PULL

12-15
REVERSE PEC DECK 1 2
(dropset)

12-15
SPIDER CURL 1 2
(dropset)

WORKING
WEEK 5 EXERCISE WARM UP SETS REPS
SETS
DB BULGARIAN SPLIT SQUAT 2 3 10-12

DB ROMANIAN DEADLIFT 2 2 10-12

GOBLET SQUAT 1 1 12-15

LEGS

A1: LEG PRESS TOE PRESS 1 2 15-20

 LEG
A2: MACHINE CRUNCH 1 2 10-12

SUGGESTED

WORKING
WEEK 6 EXERCISE WARM UP SETS REPS
SETS

2-GRIP PULLUP 1-2 2 8-10

WEIGHTED DIP (HEAVY) 2-3 1 6-8

WEIGHTED DIP (BACK OFF) 0 1 10-12

UPPER BODY

INCLINE CHEST-SUPPORTED DB ROW 1 2 8-10

STANDING DB ARNOLD PRESS 1 2 8-10

A1: DB INCLINE CURL 1 2 15-20

A2: DB FRENCH PRESS 1 2 15-20

WORKING
WEEK 6 EXERCISE WARM UP SETS REPS
SETS

SINGLE-LEG LEG PRESS (HEAVY) 2-3 1 6-8 per leg

10-12 per
SINGLE-LEG LEG PRESS (BACK OFF) 0 1
leg
LOWER BODY

GLUTE-HAM RAISE 1 1 10-12

A1: ROMAN CHAIR CRUNCH 1 2 12-15

A2: SEATED CALF RAISE 1 2 12-15

SUGGESTED

WORKING
WEEK 6 EXERCISE WARM UP SETS REPS
SETS
MACHINE CHEST PRESS 2 2 8-10

SEATED DB SHOULDER PRESS 2 3 10-12

PUSH
 12-15
CABLE TRICEPS KICKBACK 1 2
(dropset)
PUSH

CLOSE-GRIP PUSH UP 1 1 Failure

CABLE LATERAL RAISE 1 2 12-15

WORKING
WEEK 6 EXERCISE WARM UP SETS REPS
SETS
1-ARM HALF KNEELING LAT
1 1 10-12
PULLDOWN

T-BAR ROW 2 2 10-12

8-10
LAT PULLDOWN 2 3
(dropset)
PULL

12-15
REVERSE PEC DECK 1 2
(dropset)

12-15
SPIDER CURL 1 2
(dropset)

WORKING
WEEK 6 EXERCISE WARM UP SETS REPS
SETS
DB BULGARIAN SPLIT SQUAT 2 3 10-12

DB ROMANIAN DEADLIFT 2 2 10-12

GOBLET SQUAT 1 1 12-15

LEGS

A1: LEG PRESS TOE PRESS 1 2 15-20

A2: MACHINE CRUNCH 1 2 10-12

SUGGESTED

WORKING
WEEK 7 EXERCISE WARM UP SETS REPS
SETS

2-GRIP PULLUP 1-2 2 8-10

DY
 WEIGHTED DIP (HEAVY) 2-3 1 6-8

WEIGHTED DIP (BACK OFF) 0 1 10-12

UPPER BODY

INCLINE CHEST-SUPPORTED DB ROW 1 2 8-10

STANDING DB ARNOLD PRESS 1 2 8-10

A1: DB INCLINE CURL 1 2 15-20

A2: DB FRENCH PRESS 1 2 15-20

WORKING
WEEK 7 EXERCISE WARM UP SETS REPS
SETS

SINGLE-LEG LEG PRESS (HEAVY) 2-3 1 6-8 per leg

10-12 per
SINGLE-LEG LEG PRESS (BACK OFF) 0 1
leg
LOWER BODY

GLUTE-HAM RAISE 1 1 10-12

A1: ROMAN CHAIR CRUNCH 1 2 12-15

A2: SEATED CALF RAISE 1 2 12-15

SUGGESTED

WORKING
WEEK 7 EXERCISE WARM UP SETS REPS
SETS
MACHINE CHEST PRESS 2 2 8-10

SEATED DB SHOULDER PRESS 2 3 10-12

12-15
CABLE TRICEPS KICKBACK 1 2
(dropset)
PUSH

CLOSE-GRIP PUSH UP 1 1 Failure

CABLE LATERAL RAISE 1 2 12-15

 WORKING
WEEK 7 EXERCISE WARM UP SETS REPS
SETS
1-ARM HALF KNEELING LAT
1 1 10-12
PULLDOWN

T-BAR ROW 2 2 10-12

8-10
LAT PULLDOWN 2 3
(dropset)
PULL

12-15
REVERSE PEC DECK 1 2
(dropset)

12-15
SPIDER CURL 1 2
(dropset)

WORKING
WEEK 7 EXERCISE WARM UP SETS REPS
SETS
DB BULGARIAN SPLIT SQUAT 2 3 10-12

DB ROMANIAN DEADLIFT 2 2 10-12

GOBLET SQUAT 1 1 12-15

LEGS

A1: LEG PRESS TOE PRESS 1 2 15-20

A2: MACHINE CRUNCH 1 2 10-12

SUGGESTED

WORKING
WEEK 8 EXERCISE WARM UP SETS REPS
SETS

2-GRIP PULLUP 1-2 2 8-10

WEIGHTED DIP (HEAVY) 2-3 1 6-8

WEIGHTED DIP (BACK OFF) 0 1 10-12

UPPER BODY

INCLINE CHEST-SUPPORTED DB ROW 1 2 8-10

STANDING DB ARNOLD PRESS 1 2 8-10

 UPP
A1: DB INCLINE CURL 1 2 15-20

A2: DB FRENCH PRESS 1 2 15-20

WORKING
WEEK 8 EXERCISE WARM UP SETS REPS
SETS

SINGLE-LEG LEG PRESS (HEAVY) 2-3 1 6-8 per leg

10-12 per
SINGLE-LEG LEG PRESS (BACK OFF) 0 1
leg
LOWER BODY

GLUTE-HAM RAISE 1 1 10-12

A1: ROMAN CHAIR CRUNCH 1 2 12-15

A2: SEATED CALF RAISE 1 2 12-15

SUGGESTED

WORKING
WEEK 8 EXERCISE WARM UP SETS REPS
SETS
MACHINE CHEST PRESS 2 2 8-10

SEATED DB SHOULDER PRESS 2 3 10-12

12-15
CABLE TRICEPS KICKBACK 1 2
(dropset)
PUSH

CLOSE-GRIP PUSH UP 1 1 Failure

CABLE LATERAL RAISE 1 2 12-15

WORKING
WEEK 8 EXERCISE WARM UP SETS REPS
SETS
1-ARM HALF KNEELING LAT
1 1 10-12
PULLDOWN

T-BAR ROW 2 2 10-12

8-10
LAT PULLDOWN 2 3
(dropset)
PULL
 PULL
12-15
REVERSE PEC DECK 1 2
(dropset)

12-15
SPIDER CURL 1 2
(dropset)

WORKING
WEEK 8 EXERCISE WARM UP SETS REPS
SETS
DB BULGARIAN SPLIT SQUAT 2 3 10-12

DB ROMANIAN DEADLIFT 2 2 10-12

GOBLET SQUAT 1 1 12-15

LEGS

A1: LEG PRESS TOE PRESS 1 2 15-20

A2: MACHINE CRUNCH 1 2 10-12

SUGGESTED

WORKING
WEEK 9 EXERCISE WARM UP SETS REPS
SETS
MACHINE CHEST PRESS (HEAVY) 2-3 1 4-6
MACHINE CHEST PRESS (BACK OFF) 0 1 8-10

10-12
MACHINE PULLDOWN 2 2
(dropset)
UPPER BODY

12-15
CABLE SHOULDER PRESS 1 2
(dropset)

HELMS DB ROW 1 2 10-12

A1: OVERHEAD CABLE TRICEPS

1 2 12-15
EXTENSIONS
A2: CABLE EZ CURL 1 2 12-15

WORKING
WEEK 9 EXERCISE WARM UP SETS REPS
SETS

MACHINE SQUAT (HEAVY) 2-3 1 4-6

MACHINE SQUAT (BACK OFF) 0 1 8-10

LOWER BODY
 LOWER BODY NORDIC HAM CURL 1 1 8-10

A1: SEATED CALF RAISE 1 2 10-12

A2: TWO-ARMS TWO-LEGS DEAD BUG 1 2 10-12

SUGGESTED

WORKING
WEEK 9 EXERCISE WARM UP SETS REPS
SETS

STANDING DB ARNOLD PRESS 2 2 10-12

10-12
CABLE CHEST PRESS 2 2
(dropset)
PUSH

10-12
DB TRICEPS KICKBACK 1 2
(dropset)

CLOSE-GRIP PUSH UP 1 1 Failure

MACHINE LATERAL RAISE 1 2 10-12

WORKING
WEEK 9 EXERCISE WARM UP SETS REPS
SETS
1-ARM HALF KNEELING LAT
1 1 10-12
PULLDOWN

8-10
NEUTRAL GRIP LAT PULLDOWN 2 3
(dropset)

MEADOWS ROW 2 2 10-12

PULL

10-12
INVERSE ZOTTMAN CURL 1 2
(dropset)

BENT-OVER REVERSE DB FLYE 1 2 15-20

WORKING
WEEK 9 EXERCISE WARM UP SETS REPS
SETS
 ROMANIAN DEADLIFT 2 2 10-12

DB WALKING LUNGE 2 3 8-10

12-15
LEGS

LEG EXTENSION 1 1
(dropset)

A1: STANDING CALF RAISE 1 2 15-20

A2: PLATE-WEIGHTED CRUNCH 1 2 12-15

SUGGESTED

WORKING
WEEK 10 EXERCISE WARM UP SETS REPS
SETS
MACHINE CHEST PRESS (HEAVY) 2-3 1 4-6
MACHINE CHEST PRESS (BACK OFF) 0 1 8-10

10-12
MACHINE PULLDOWN 2 2
(dropset)
UPPER BODY

12-15
CABLE SHOULDER PRESS 1 2
(dropset)

HELMS DB ROW 1 2 10-12

A1: OVERHEAD CABLE TRICEPS

1 2 12-15
EXTENSIONS
A2: CABLE EZ CURL 1 2 12-15

WORKING
WEEK 10 EXERCISE WARM UP SETS REPS
SETS

MACHINE SQUAT (HEAVY) 2-3 1 4-6

MACHINE SQUAT (BACK OFF) 0 1 8-10

LOWER BODY

NORDIC HAM CURL 1 1 8-10

A1: SEATED CALF RAISE 1 2 10-12

A2: TWO-ARMS TWO-LEGS DEAD BUG 1 2 10-12

SUGGESTED
 WORKING
WEEK 10 EXERCISE WARM UP SETS REPS
SETS

STANDING DB ARNOLD PRESS 2 2 10-12

10-12
CABLE CHEST PRESS 2 2
(dropset)
PUSH

10-12
DB TRICEPS KICKBACK 1 2
(dropset)

CLOSE-GRIP PUSH UP 1 1 Failure

MACHINE LATERAL RAISE 1 2 10-12

WORKING
WEEK 10 EXERCISE WARM UP SETS REPS
SETS
1-ARM HALF KNEELING LAT
1 1 10-12
PULLDOWN

8-10
NEUTRAL GRIP LAT PULLDOWN 2 3
(dropset)

MEADOWS ROW 2 2 10-12

PULL

10-12
INVERSE ZOTTMAN CURL 1 2
(dropset)

BENT-OVER REVERSE DB FLYE 1 2 15-20

WORKING
WEEK 10 EXERCISE WARM UP SETS REPS
SETS

ROMANIAN DEADLIFT 2 2 10-12

DB WALKING LUNGE 2 3 8-10

12-15
LEGS

LEG EXTENSION 1 1
(dropset)

A1: STANDING CALF RAISE 1 2 15-20

 LE
A2: PLATE-WEIGHTED CRUNCH 1 2 12-15

SUGGESTED

WORKING
WEEK 11 EXERCISE WARM UP SETS REPS
SETS
MACHINE CHEST PRESS (HEAVY) 2-3 1 4-6
MACHINE CHEST PRESS (BACK OFF) 0 1 8-10

10-12
MACHINE PULLDOWN 2 2
(dropset)
UPPER BODY

12-15
CABLE SHOULDER PRESS 1 2
(dropset)

HELMS DB ROW 1 2 10-12

A1: OVERHEAD CABLE TRICEPS

1 2 12-15
EXTENSIONS
A2: CABLE EZ CURL 1 2 12-15

WORKING
WEEK 11 EXERCISE WARM UP SETS REPS
SETS

MACHINE SQUAT (HEAVY) 2-3 1 4-6

MACHINE SQUAT (BACK OFF) 0 1 8-10

LOWER BODY

NORDIC HAM CURL 1 1 8-10

A1: SEATED CALF RAISE 1 2 10-12

A2: TWO-ARMS TWO-LEGS DEAD BUG 1 2 10-12

SUGGESTED

WORKING
WEEK 11 EXERCISE WARM UP SETS REPS
SETS

STANDING DB ARNOLD PRESS 2 2 10-12

10-12
CABLE CHEST PRESS 2 2
(dropset)
PUSH
 PUSH DB TRICEPS KICKBACK 1 2
10-12
(dropset)

CLOSE-GRIP PUSH UP 1 1 Failure

MACHINE LATERAL RAISE 1 2 10-12

WORKING
WEEK 11 EXERCISE WARM UP SETS REPS
SETS
1-ARM HALF KNEELING LAT
1 1 10-12
PULLDOWN

8-10
NEUTRAL GRIP LAT PULLDOWN 2 3
(dropset)

MEADOWS ROW 2 2 10-12

PULL

10-12
INVERSE ZOTTMAN CURL 1 2
(dropset)

BENT-OVER REVERSE DB FLYE 1 2 15-20

WORKING
WEEK 11 EXERCISE WARM UP SETS REPS
SETS

ROMANIAN DEADLIFT 2 2 10-12

DB WALKING LUNGE 2 3 8-10

12-15
LEGS

LEG EXTENSION 1 1
(dropset)

A1: STANDING CALF RAISE 1 2 15-20

A2: PLATE-WEIGHTED CRUNCH 1 2 12-15

SUGGESTED

WORKING
WEEK 12 EXERCISE WARM UP SETS REPS
SETS
MACHINE CHEST PRESS (HEAVY) 2-3 1 4-6
MACHINE CHEST PRESS (BACK OFF) 0 1 8-10
BODY
 10-12
MACHINE PULLDOWN 2 2
UPPER BODY (dropset)

12-15
CABLE SHOULDER PRESS 1 2
(dropset)

HELMS DB ROW 1 2 10-12

A1: OVERHEAD CABLE TRICEPS

1 2 12-15
EXTENSIONS
A2: CABLE EZ CURL 1 2 12-15

WORKING
WEEK 12 EXERCISE WARM UP SETS REPS
SETS

MACHINE SQUAT (HEAVY) 2-3 1 4-6

MACHINE SQUAT (BACK OFF) 0 1 8-10

LOWER BODY

NORDIC HAM CURL 1 1 8-10

A1: SEATED CALF RAISE 1 2 10-12

A2: TWO-ARMS TWO-LEGS DEAD BUG 1 2 10-12

SUGGESTED

WORKING
WEEK 12 EXERCISE WARM UP SETS REPS
SETS

STANDING DB ARNOLD PRESS 2 2 10-12

10-12
CABLE CHEST PRESS 2 2
(dropset)
PUSH

10-12
DB TRICEPS KICKBACK 1 2
(dropset)

CLOSE-GRIP PUSH UP 1 1 Failure

MACHINE LATERAL RAISE 1 2 10-12

 WORKING
WEEK 12 EXERCISE WARM UP SETS REPS
SETS
1-ARM HALF KNEELING LAT
1 1 10-12
PULLDOWN

8-10
NEUTRAL GRIP LAT PULLDOWN 2 3
(dropset)

MEADOWS ROW 2 2 10-12

PULL

10-12
INVERSE ZOTTMAN CURL 1 2
(dropset)

BENT-OVER REVERSE DB FLYE 1 2 15-20

WORKING
WEEK 12 EXERCISE WARM UP SETS REPS
SETS

ROMANIAN DEADLIFT 2 2 10-12

DB WALKING LUNGE 2 3 8-10

12-15
LEGS

LEG EXTENSION 1 1
(dropset)

A1: STANDING CALF RAISE 1 2 15-20

A2: PLATE-WEIGHTED CRUNCH 1 2 12-15

SUGGESTED
 SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

8-9 ~3 MINS MACHINE CHEST PRESS WEIGHTED DIP

9-10 ~3 MINS MACHINE CHEST PRESS WEIGHTED DIP

MACHINE
9-10 ~2 MINS 2-GRIP PULL-UP
PULLDOWN

MACHINE SHOULDER STANDING DB

9-10 ~2 MINS
PRESS ARNOLD PRESS

INCLINE CHEST CHEST-SUPPORTED

9-10 ~2 MINS
SUPPORTED DB ROW T-BAR ROW

OVERHEAD CABLE
10 0 MINS DB FRENCH PRESS
TRICEPS EXTENSION

10 ~1.5MINS DB CURL CABLE EZ CURL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

8-9 ~3 MINS MACHINE SQUAT LEG PRESS

8-9 ~3 MINS MACHINE SQUAT LEG PRESS

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

LEG PRESS TOE

9-10 0 MINS SEATED CALF RAISE
PRESS

9-10 ~1.5MINS ROMAN CHAIR CRUNCH REVERSE CRUNCH

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
SEATED DB SHOULDER STANDING DB
9-10 ~2 MINS
PRESS ARNOLD PRESS

9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS

 DB TRICEPS
9-10 ~1.5MINS CABLE TRICEPS KICKBACK
KICKBACK

INCLINE CLOSE-GRIP KNEELING

10 ~1.5MINS
PUSH UP MODIFIED PUSH UP

MACHINE LATERAL
10 ~1.5MINS CABLE LATERAL RAISE
RAISE

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

7-8 ~1.5MINS CABLE LAT PULLOVER 1-ARM LAT PULL-IN

NEUTRAL-GRIP
9-10 ~2 MINS LAT PULLDOWN
PULLUP

9-10 ~2 MINS T-BAR ROW SEATED CABLE ROW

10 ~1.5MINS DB INCLINE CURL DB CURL

10 ~1.5MINS REVERSE PEC DECK REVERSE CABLE FIVE

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
45'
8-9 ~2 MINS DB ROMANIAN DEADLIFT
HYPEREXTENSION

8-9 ~2 MINS GOBLET SQUAT DB WALKING LUNGE

9-10 ~1.5MINS DB STEP UP GOBLET SQUAT

LEG PRESS TOE

10 0 MINS STANDING CALF RAISE
PRESS
PLATE-WEIGHTED
10 ~1.5MINS MACHINE CRUNCH
CRUNCH

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

8-9 ~3 MINS MACHINE CHEST PRESS WEIGHTED DIP

9-10 ~3 MINS MACHINE CHEST PRESS WEIGHTED DIP

 MACHINE
9-10 ~2 MINS 2-GRIP PULL-UP
PULLDOWN

MACHINE SHOULDER STANDING DB

9-10 ~2 MINS
PRESS ARNOLD PRESS

INCLINE CHEST CHEST-SUPPORTED

9-10 ~2 MINS
SUPPORTED DB ROW T-BAR ROW

OVERHEAD CABLE
10 0 MINS DB FRENCH PRESS
TRICEPS EXTENSION

10 ~1.5MINS DB CURL CABLE EZ CURL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

8-9 ~3 MINS MACHINE SQUAT LEG PRESS

8-9 ~3 MINS MACHINE SQUAT LEG PRESS

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

LEG PRESS TOE

9-10 0 MINS SEATED CALF RAISE
PRESS

9-10 ~1.5MINS ROMAN CHAIR CRUNCH REVERSE CRUNCH

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
SEATED DB SHOULDER STANDING DB
9-10 ~2 MINS
PRESS ARNOLD PRESS

9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS

DB TRICEPS
9-10 ~1.5MINS CABLE TRICEPS KICKBACK
KICKBACK

INCLINE CLOSE-GRIP KNEELING

10 ~1.5MINS
PUSH UP MODIFIED PUSH UP

MACHINE LATERAL
10 ~1.5MINS CABLE LATERAL RAISE
RAISE
 SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

7-8 ~1.5MINS CABLE LAT PULLOVER 1-ARM LAT PULL-IN

NEUTRAL-GRIP
9-10 ~2 MINS LAT PULLDOWN
PULLUP

9-10 ~2 MINS T-BAR ROW SEATED CABLE ROW

10 ~1.5MINS DB INCLINE CURL DB CURL

10 ~1.5MINS REVERSE PEC DECK REVERSE CABLE FIVE

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
45'
8-9 ~2 MINS DB ROMANIAN DEADLIFT
HYPEREXTENSION

8-9 ~2 MINS GOBLET SQUAT DB WALKING LUNGE

9-10 ~1.5MINS DB STEP UP GOBLET SQUAT

LEG PRESS TOE

10 0 MINS STANDING CALF RAISE
PRESS
PLATE-WEIGHTED
10 ~1.5MINS MACHINE CRUNCH
CRUNCH

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

8-9 ~3 MINS MACHINE CHEST PRESS WEIGHTED DIP

9-10 ~3 MINS MACHINE CHEST PRESS WEIGHTED DIP

MACHINE
9-10 ~2 MINS 2-GRIP PULL-UP
PULLDOWN

MACHINE SHOULDER STANDING DB

9-10 ~2 MINS
PRESS ARNOLD PRESS

INCLINE CHEST CHEST-SUPPORTED

9-10 ~2 MINS
SUPPORTED DB ROW T-BAR ROW
 OVERHEAD CABLE
10 0 MINS DB FRENCH PRESS
TRICEPS EXTENSION

10 ~1.5MINS DB CURL CABLE EZ CURL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

8-9 ~3 MINS MACHINE SQUAT LEG PRESS

8-9 ~3 MINS MACHINE SQUAT LEG PRESS

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

LEG PRESS TOE

9-10 0 MINS SEATED CALF RAISE
PRESS

9-10 ~1.5MINS ROMAN CHAIR CRUNCH REVERSE CRUNCH

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
SEATED DB SHOULDER STANDING DB
9-10 ~2 MINS
PRESS ARNOLD PRESS

9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS

DB TRICEPS
9-10 ~1.5MINS CABLE TRICEPS KICKBACK
KICKBACK

INCLINE CLOSE-GRIP KNEELING

10 ~1.5MINS
PUSH UP MODIFIED PUSH UP

MACHINE LATERAL
10 ~1.5MINS CABLE LATERAL RAISE
RAISE

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

7-8 ~1.5MINS CABLE LAT PULLOVER 1-ARM LAT PULL-IN

NEUTRAL-GRIP
9-10 ~2 MINS LAT PULLDOWN
PULLUP

9-10 ~2 MINS T-BAR ROW SEATED CABLE ROW

 10 ~1.5MINS DB INCLINE CURL DB CURL

10 ~1.5MINS REVERSE PEC DECK REVERSE CABLE FIVE

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
45'
8-9 ~2 MINS DB ROMANIAN DEADLIFT
HYPEREXTENSION

8-9 ~2 MINS GOBLET SQUAT DB WALKING LUNGE

9-10 ~1.5MINS DB STEP UP GOBLET SQUAT

LEG PRESS TOE

10 0 MINS STANDING CALF RAISE
PRESS
PLATE-WEIGHTED
10 ~1.5MINS MACHINE CRUNCH
CRUNCH

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

8-9 ~3 MINS MACHINE CHEST PRESS WEIGHTED DIP

9-10 ~3 MINS MACHINE CHEST PRESS WEIGHTED DIP

MACHINE
9-10 ~2 MINS 2-GRIP PULL-UP
PULLDOWN

MACHINE SHOULDER STANDING DB

9-10 ~2 MINS
PRESS ARNOLD PRESS

INCLINE CHEST CHEST-SUPPORTED

9-10 ~2 MINS
SUPPORTED DB ROW T-BAR ROW

OVERHEAD CABLE
10 0 MINS DB FRENCH PRESS
TRICEPS EXTENSION

10 ~1.5MINS DB CURL CABLE EZ CURL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

8-9 ~3 MINS MACHINE SQUAT LEG PRESS

 8-9 ~3 MINS MACHINE SQUAT LEG PRESS

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

LEG PRESS TOE

9-10 0 MINS SEATED CALF RAISE
PRESS

9-10 ~1.5MINS ROMAN CHAIR CRUNCH REVERSE CRUNCH

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
SEATED DB SHOULDER STANDING DB
9-10 ~2 MINS
PRESS ARNOLD PRESS

9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS

DB TRICEPS
9-10 ~1.5MINS CABLE TRICEPS KICKBACK
KICKBACK

INCLINE CLOSE-GRIP KNEELING

10 ~1.5MINS
PUSH UP MODIFIED PUSH UP

MACHINE LATERAL
10 ~1.5MINS CABLE LATERAL RAISE
RAISE

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

7-8 ~1.5MINS CABLE LAT PULLOVER 1-ARM LAT PULL-IN

NEUTRAL-GRIP
9-10 ~2 MINS LAT PULLDOWN
PULLUP

9-10 ~2 MINS T-BAR ROW SEATED CABLE ROW

10 ~1.5MINS DB INCLINE CURL DB CURL

10 ~1.5MINS REVERSE PEC DECK REVERSE CABLE FIVE

 SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
45'
8-9 ~2 MINS DB ROMANIAN DEADLIFT
HYPEREXTENSION

8-9 ~2 MINS GOBLET SQUAT DB WALKING LUNGE

9-10 ~1.5MINS DB STEP UP GOBLET SQUAT

LEG PRESS TOE

10 0 MINS STANDING CALF RAISE
PRESS
PLATE-WEIGHTED
10 ~1.5MINS MACHINE CRUNCH
CRUNCH

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
2-GRIP LAT
9-10 ~2 MINS MACHINE PULLDOWN
PULLDOWN

8-9 ~3 MINS MACHINE CHEST PRESS FLAT DB PRESS

9-10 ~3 MINS MACHINE CHEST PRESS FLAT DB PRESS

CHEST-SUPPORTED T-BAR
9-10 ~2 MINS SEATED CABLE ROW
ROW

MACHINE SHOULDER SEATED DB

9-10 ~2 MINS
PRESS SHOULDER PRESS

10 0 MINS CABLE EZ CURL EZ BAR CURL

OVERHEAD CABLE EZ BAR SKULL

10 ~1.5MINS
TRICEPS EXTENSION CRUSHER

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

9-10 0 MINS REVERSE CRUNCH HANGING LEG RAISE

 LEG PRESS TOE
9-10 ~1.5MINS STANDING CALF RAISE
PRESS

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS
STANDING DB ARNOLD MACHINE
9-10 ~2 MINS
PRESS SHOULDER PRESS

TRICEPS
9-10 ~1.5MINS DB TRICEPS KICKBACK
PRESSDOWN

INCLINE CLOSE-GRIP KNEELING

10 ~1.5MINS
PUSH UP MODIFIED PUSH UP

10 ~1.5MINS MACHINE LATERAL RAISE DB LATERAL RAISE

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

7-8 ~1.5MINS CABLE LAT PULLOVER 1-ARM LAT PULL-IN

9-10 ~2 MINS SEATED CABLE ROW PENDLAY ROW

NEUTRAL-GRIP LAT
9-10 ~2 MINS WEIGHTED PULLUP
PULLDOWN

10 ~1.5MINS REVERSE CABLE FLYE ROPE FACEPULL

BAYESIAN CABLE
10 ~1.5MINS DB PREACHER CURL
CURL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~2 MINS GOBLET SQUAT LEG PRESS
45'
8-9 ~2 MINS ROMANIAN DEADLIFT
HYPEREXTENSION

9-10 ~1.5MINS LEG EXTENSION STEP-UP

10 0 MINS STANDING CALF RAISE SEATED CALF RAISE

 PLATE-WEIGHTED
10 ~1.5MINS CABLE CRUNCH
CRUNCH

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
2-GRIP LAT
9-10 ~2 MINS MACHINE PULLDOWN
PULLDOWN

8-9 ~3 MINS MACHINE CHEST PRESS FLAT DB PRESS

9-10 ~3 MINS MACHINE CHEST PRESS FLAT DB PRESS

CHEST-SUPPORTED T-BAR
9-10 ~2 MINS SEATED CABLE ROW
ROW

MACHINE SHOULDER SEATED DB

9-10 ~2 MINS
PRESS SHOULDER PRESS

10 0 MINS CABLE EZ CURL EZ BAR CURL

OVERHEAD CABLE EZ BAR SKULL

10 ~1.5MINS
TRICEPS EXTENSION CRUSHER

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

9-10 0 MINS REVERSE CRUNCH HANGING LEG RAISE

LEG PRESS TOE

9-10 ~1.5MINS STANDING CALF RAISE
PRESS

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS
STANDING DB ARNOLD MACHINE
9-10 ~2 MINS
PRESS SHOULDER PRESS
 TRICEPS
9-10 ~1.5MINS DB TRICEPS KICKBACK
PRESSDOWN

INCLINE CLOSE-GRIP KNEELING

10 ~1.5MINS
PUSH UP MODIFIED PUSH UP

10 ~1.5MINS MACHINE LATERAL RAISE DB LATERAL RAISE

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

7-8 ~1.5MINS CABLE LAT PULLOVER 1-ARM LAT PULL-IN

9-10 ~2 MINS SEATED CABLE ROW PENDLAY ROW

NEUTRAL-GRIP LAT
9-10 ~2 MINS WEIGHTED PULLUP
PULLDOWN

10 ~1.5MINS REVERSE CABLE FLYE ROPE FACEPULL

BAYESIAN CABLE
10 ~1.5MINS DB PREACHER CURL
CURL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~2 MINS GOBLET SQUAT LEG PRESS
45'
8-9 ~2 MINS ROMANIAN DEADLIFT
HYPEREXTENSION

9-10 ~1.5MINS LEG EXTENSION STEP-UP

10 0 MINS STANDING CALF RAISE SEATED CALF RAISE

PLATE-WEIGHTED
10 ~1.5MINS CABLE CRUNCH
CRUNCH

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
2-GRIP LAT
9-10 ~2 MINS MACHINE PULLDOWN
PULLDOWN
 8-9 ~3 MINS MACHINE CHEST PRESS FLAT DB PRESS

9-10 ~3 MINS MACHINE CHEST PRESS FLAT DB PRESS

CHEST-SUPPORTED T-BAR
9-10 ~2 MINS SEATED CABLE ROW
ROW

MACHINE SHOULDER SEATED DB

9-10 ~2 MINS
PRESS SHOULDER PRESS

10 0 MINS CABLE EZ CURL EZ BAR CURL

OVERHEAD CABLE EZ BAR SKULL

10 ~1.5MINS
TRICEPS EXTENSION CRUSHER

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

9-10 0 MINS REVERSE CRUNCH HANGING LEG RAISE

LEG PRESS TOE

9-10 ~1.5MINS STANDING CALF RAISE
PRESS

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS
STANDING DB ARNOLD MACHINE
9-10 ~2 MINS
PRESS SHOULDER PRESS

TRICEPS
9-10 ~1.5MINS DB TRICEPS KICKBACK
PRESSDOWN

INCLINE CLOSE-GRIP KNEELING

10 ~1.5MINS
PUSH UP MODIFIED PUSH UP

10 ~1.5MINS MACHINE LATERAL RAISE DB LATERAL RAISE

 SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

7-8 ~1.5MINS CABLE LAT PULLOVER 1-ARM LAT PULL-IN

9-10 ~2 MINS SEATED CABLE ROW PENDLAY ROW

NEUTRAL-GRIP LAT
9-10 ~2 MINS WEIGHTED PULLUP
PULLDOWN

10 ~1.5MINS REVERSE CABLE FLYE ROPE FACEPULL

BAYESIAN CABLE
10 ~1.5MINS DB PREACHER CURL
CURL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~2 MINS GOBLET SQUAT LEG PRESS
45'
8-9 ~2 MINS ROMANIAN DEADLIFT
HYPEREXTENSION

9-10 ~1.5MINS LEG EXTENSION STEP-UP

10 0 MINS STANDING CALF RAISE SEATED CALF RAISE

PLATE-WEIGHTED
10 ~1.5MINS CABLE CRUNCH
CRUNCH

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
2-GRIP LAT
9-10 ~2 MINS MACHINE PULLDOWN
PULLDOWN

8-9 ~3 MINS MACHINE CHEST PRESS FLAT DB PRESS

9-10 ~3 MINS MACHINE CHEST PRESS FLAT DB PRESS

CHEST-SUPPORTED T-BAR
9-10 ~2 MINS SEATED CABLE ROW
ROW

MACHINE SHOULDER SEATED DB

9-10 ~2 MINS
PRESS SHOULDER PRESS
 10 0 MINS CABLE EZ CURL EZ BAR CURL

OVERHEAD CABLE EZ BAR SKULL

10 ~1.5MINS
TRICEPS EXTENSION CRUSHER

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

8-9 ~3 MINS MACHINE SQUAT HACK SQUAT

10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL

9-10 0 MINS REVERSE CRUNCH HANGING LEG RAISE

LEG PRESS TOE

9-10 ~1.5MINS STANDING CALF RAISE
PRESS

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS
STANDING DB ARNOLD MACHINE
9-10 ~2 MINS
PRESS SHOULDER PRESS

TRICEPS
9-10 ~1.5MINS DB TRICEPS KICKBACK
PRESSDOWN

INCLINE CLOSE-GRIP KNEELING

10 ~1.5MINS
PUSH UP MODIFIED PUSH UP

10 ~1.5MINS MACHINE LATERAL RAISE DB LATERAL RAISE

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

7-8 ~1.5MINS CABLE LAT PULLOVER 1-ARM LAT PULL-IN

9-10 ~2 MINS SEATED CABLE ROW PENDLAY ROW

NEUTRAL-GRIP LAT
9-10 ~2 MINS WEIGHTED PULLUP
PULLDOWN
 10 ~1.5MINS REVERSE CABLE FLYE ROPE FACEPULL

BAYESIAN CABLE
10 ~1.5MINS DB PREACHER CURL
CURL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~2 MINS GOBLET SQUAT LEG PRESS
45'
8-9 ~2 MINS ROMANIAN DEADLIFT
HYPEREXTENSION

9-10 ~1.5MINS LEG EXTENSION STEP-UP

10 0 MINS STANDING CALF RAISE SEATED CALF RAISE

PLATE-WEIGHTED
10 ~1.5MINS CABLE CRUNCH
CRUNCH

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS FLAT DB PRESS WEIGHTED DIP
9-10 ~3 MINS FLAT DB PRESS WEIGHTED DIP

9-10 ~2 MINS 2-GRIP LAT PULLDOWN WEIGHTED PULLUP

MACHINE SHOULDER SEATED DB

9-10 ~2 MINS
PRESS SHOULDER PRESS

CHEST-SUPPORTED T-BAR
9-10 ~2 MINS MACHINE ROW
ROW

10 0 MINS EZ BAR SKULL CRUSHER DB FRENCH PRESS

10 ~1.5MINS EZ BAR CURL DB CURL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

8-9 ~3 MINS HACK SQUAT LEG PRESS

8-9 ~3 MINS HACK SQUAT LEG PRESS

 10 ~1.5MINS LYING LEG CURL GLUTE-HAM RAISE

LEG PRESS TOE

9-10 0 MINS STANDING CALF RAISE
PRESS
ROMAN CHAIR
9-10 ~1.5MINS REVERSE CRUNCH
CRUNCH

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

SEATED DB SHOULDER MACHINE

9-10 ~2 MINS
PRESS SHOULDER PRESS

9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS

CABLE TRICEPS
9-10 ~1.5MINS TRICEPS PRESSDOWN
KICKBACK

INCLINE CLOSE-GRIP KNEELING

10 ~1.5MINS
PUSH UP MODIFIED PUSH UP

CABLE LATERAL
10 ~1.5MINS DB LATERAL RAISE
RAISE

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

7-8 ~1.5MINS CABLE LAT PULLOVER 1-ARM LAT PULL-IN

9-10 ~2 MINS WEIGHTED PULLUP LAT PULLDOWN

9-10 ~2 MINS SINGLE-ARM DB ROW PENDLAY ROW

10 ~1.5MINS HAMMER CURL DB CURL

10 ~1.5MINS REVERSE CABLE FLYE ROPE FACEPULL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
 45'
8-9 ~2 MINS ROMANIAN DEADLIFT
HYPEREXTENSION
DB BULGARIAN
8-9 ~2 MINS DB STEP UP
SPLIT SQUAT

9-10 ~1.5MINS GOBLET SQUAT DB STEP UP

LEG PRESS TOE

10 0 MINS SEATED CALF RAISE
PRESS

10 ~1.5MINS CABLE CRUNCH MACHINE CRUNCH

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS FLAT DB PRESS WEIGHTED DIP
9-10 ~3 MINS FLAT DB PRESS WEIGHTED DIP

9-10 ~2 MINS 2-GRIP LAT PULLDOWN WEIGHTED PULLUP

MACHINE SHOULDER SEATED DB

9-10 ~2 MINS
PRESS SHOULDER PRESS

CHEST-SUPPORTED T-BAR
9-10 ~2 MINS MACHINE ROW
ROW

10 0 MINS EZ BAR SKULL CRUSHER DB FRENCH PRESS

10 ~1.5MINS EZ BAR CURL DB CURL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

8-9 ~3 MINS HACK SQUAT LEG PRESS

8-9 ~3 MINS HACK SQUAT LEG PRESS

10 ~1.5MINS LYING LEG CURL GLUTE-HAM RAISE

LEG PRESS TOE

9-10 0 MINS STANDING CALF RAISE
PRESS
ROMAN CHAIR
9-10 ~1.5MINS REVERSE CRUNCH
CRUNCH

SUGGESTED REST DAY

 SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

SEATED DB SHOULDER MACHINE

9-10 ~2 MINS
PRESS SHOULDER PRESS

9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS

CABLE TRICEPS
9-10 ~1.5MINS TRICEPS PRESSDOWN
KICKBACK

INCLINE CLOSE-GRIP KNEELING

10 ~1.5MINS
PUSH UP MODIFIED PUSH UP

CABLE LATERAL
10 ~1.5MINS DB LATERAL RAISE
RAISE

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

7-8 ~1.5MINS CABLE LAT PULLOVER 1-ARM LAT PULL-IN

9-10 ~2 MINS WEIGHTED PULLUP LAT PULLDOWN

9-10 ~2 MINS SINGLE-ARM DB ROW PENDLAY ROW

10 ~1.5MINS HAMMER CURL DB CURL

10 ~1.5MINS REVERSE CABLE FLYE ROPE FACEPULL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
45'
8-9 ~2 MINS ROMANIAN DEADLIFT
HYPEREXTENSION
DB BULGARIAN
8-9 ~2 MINS DB STEP UP
SPLIT SQUAT

9-10 ~1.5MINS GOBLET SQUAT DB STEP UP

LEG PRESS TOE

10 0 MINS SEATED CALF RAISE
PRESS
 10 ~1.5MINS CABLE CRUNCH MACHINE CRUNCH

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS FLAT DB PRESS WEIGHTED DIP
9-10 ~3 MINS FLAT DB PRESS WEIGHTED DIP

9-10 ~2 MINS 2-GRIP LAT PULLDOWN WEIGHTED PULLUP

MACHINE SHOULDER SEATED DB

9-10 ~2 MINS
PRESS SHOULDER PRESS

CHEST-SUPPORTED T-BAR
9-10 ~2 MINS MACHINE ROW
ROW

10 0 MINS EZ BAR SKULL CRUSHER DB FRENCH PRESS

10 ~1.5MINS EZ BAR CURL DB CURL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

8-9 ~3 MINS HACK SQUAT LEG PRESS

8-9 ~3 MINS HACK SQUAT LEG PRESS

10 ~1.5MINS LYING LEG CURL GLUTE-HAM RAISE

LEG PRESS TOE

9-10 0 MINS STANDING CALF RAISE
PRESS
ROMAN CHAIR
9-10 ~1.5MINS REVERSE CRUNCH
CRUNCH

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

SEATED DB SHOULDER MACHINE

9-10 ~2 MINS
PRESS SHOULDER PRESS

9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS

 CABLE TRICEPS
9-10 ~1.5MINS TRICEPS PRESSDOWN
KICKBACK

INCLINE CLOSE-GRIP KNEELING

10 ~1.5MINS
PUSH UP MODIFIED PUSH UP

CABLE LATERAL
10 ~1.5MINS DB LATERAL RAISE
RAISE

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

7-8 ~1.5MINS CABLE LAT PULLOVER 1-ARM LAT PULL-IN

9-10 ~2 MINS WEIGHTED PULLUP LAT PULLDOWN

9-10 ~2 MINS SINGLE-ARM DB ROW PENDLAY ROW

10 ~1.5MINS HAMMER CURL DB CURL

10 ~1.5MINS REVERSE CABLE FLYE ROPE FACEPULL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
45'
8-9 ~2 MINS ROMANIAN DEADLIFT
HYPEREXTENSION
DB BULGARIAN
8-9 ~2 MINS DB STEP UP
SPLIT SQUAT

9-10 ~1.5MINS GOBLET SQUAT DB STEP UP

LEG PRESS TOE

10 0 MINS SEATED CALF RAISE
PRESS

10 ~1.5MINS CABLE CRUNCH MACHINE CRUNCH

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
8-9 ~3 MINS FLAT DB PRESS WEIGHTED DIP
9-10 ~3 MINS FLAT DB PRESS WEIGHTED DIP
 9-10 ~2 MINS 2-GRIP LAT PULLDOWN WEIGHTED PULLUP

MACHINE SHOULDER SEATED DB

9-10 ~2 MINS
PRESS SHOULDER PRESS

CHEST-SUPPORTED T-BAR
9-10 ~2 MINS MACHINE ROW
ROW

10 0 MINS EZ BAR SKULL CRUSHER DB FRENCH PRESS

10 ~1.5MINS EZ BAR CURL DB CURL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

8-9 ~3 MINS HACK SQUAT LEG PRESS

8-9 ~3 MINS HACK SQUAT LEG PRESS

10 ~1.5MINS LYING LEG CURL GLUTE-HAM RAISE

LEG PRESS TOE

9-10 0 MINS STANDING CALF RAISE
PRESS
ROMAN CHAIR
9-10 ~1.5MINS REVERSE CRUNCH
CRUNCH

SUGGESTED REST DAY

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

SEATED DB SHOULDER MACHINE

9-10 ~2 MINS
PRESS SHOULDER PRESS

9-10 ~2 MINS WEIGHTED DIP FLAT DB PRESS

CABLE TRICEPS
9-10 ~1.5MINS TRICEPS PRESSDOWN
KICKBACK

INCLINE CLOSE-GRIP KNEELING

10 ~1.5MINS
PUSH UP MODIFIED PUSH UP

CABLE LATERAL
10 ~1.5MINS DB LATERAL RAISE
RAISE
 SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2

7-8 ~1.5MINS CABLE LAT PULLOVER 1-ARM LAT PULL-IN

9-10 ~2 MINS WEIGHTED PULLUP LAT PULLDOWN

9-10 ~2 MINS SINGLE-ARM DB ROW PENDLAY ROW

10 ~1.5MINS HAMMER CURL DB CURL

10 ~1.5MINS REVERSE CABLE FLYE ROPE FACEPULL

SUBSTITUTION
LOAD RPE REST SUBSTITUTION OPTION 1
OPTION 2
45'
8-9 ~2 MINS ROMANIAN DEADLIFT
HYPEREXTENSION
DB BULGARIAN
8-9 ~2 MINS DB STEP UP
SPLIT SQUAT

9-10 ~1.5MINS GOBLET SQUAT DB STEP UP

LEG PRESS TOE

10 0 MINS SEATED CALF RAISE
PRESS

10 ~1.5MINS CABLE CRUNCH MACHINE CRUNCH

SUGGESTED REST DAY

 NOTES

Focus on strength here. Each week add weight or reps. Keep

form consistent.
Focus on mind muscle connection with pecs. Drop the weight
back and focus on stretch and squeeze!

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

your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform an
additional 10-12 reps.

Arc the bar behind your head, constant tension on triceps.

Arc the bar "out" not "up", focus on squeezing your biceps.

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.

Dropset: perform 10-12 reps, drop the weight by ~50%,

perform an additional 10-12 reps. Do seated if available.
Otherwise do Lying Leg Curl or Nordic Ham Curl.

Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Knees to chest, controlled reps, straighten legs more to
increase difficulty.

NOTES

Don't stop between reps, keep smooth and controlled tesion

on the delts.

Can be performed seated or standing. Focus on squeezing

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 set
only do a dropset: perform 12-15 reps, drop the weight by
~50%, perform additional 12-15 reps.

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

Keep chest tall, keep elbow tucked in close to your torso,

focus on squeezing your lat to move the weight.

1.5x shoulder width grip, pull your chest to the bar.

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

together. Last set only do a dropset: perform 10-12 reps,
drop the weight by ~50%, perform an additional 10-12 reps.

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%,
perform an additional 10-12 reps. Focus on squeezing your
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.

Round your back as you crunch.

NOTES

Focus on strength here. Each week add weight or reps. Keep

form consistent.
Focus on mind muscle connection with pecs. Drop the weight
back and focus on stretch and squeeze!
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

your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform an
additional 10-12 reps.

Arc the bar behind your head, constant tension on triceps.

Arc the bar "out" not "up", focus on squeezing your biceps.

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.

Dropset: perform 10-12 reps, drop the weight by ~50%,

perform an additional 10-12 reps. Do seated if available.
Otherwise do Lying Leg Curl or Nordic Ham Curl.

Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Knees to chest, controlled reps, straighten legs more to
increase difficulty.

NOTES

Don't stop between reps, keep smooth and controlled tesion

on the delts.

Can be performed seated or standing. Focus on squeezing

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 set

only do a dropset: perform 12-15 reps, drop the weight by
~50%, perform additional 12-15 reps.

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

Keep chest tall, keep elbow tucked in close to your torso,

focus on squeezing your lat to move the weight.

1.5x shoulder width grip, pull your chest to the bar.

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

together. Last set only do a dropset: perform 10-12 reps,
drop the weight by ~50%, perform an additional 10-12 reps.

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%,
perform an additional 10-12 reps. Focus on squeezing your
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.

Round your back as you crunch.

NOTES

Focus on strength here. Each week add weight or reps. Keep

form consistent.
Focus on mind muscle connection with pecs. Drop the weight
back and focus on stretch and squeeze!

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

your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform an
additional 10-12 reps.
Arc the bar behind your head, constant tension on triceps.

Arc the bar "out" not "up", focus on squeezing your biceps.

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.

Dropset: perform 10-12 reps, drop the weight by ~50%,

perform an additional 10-12 reps. Do seated if available.
Otherwise do Lying Leg Curl or Nordic Ham Curl.

Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Knees to chest, controlled reps, straighten legs more to
increase difficulty.

NOTES

Don't stop between reps, keep smooth and controlled tesion

on the delts.

Can be performed seated or standing. Focus on squeezing

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 set

only do a dropset: perform 12-15 reps, drop the weight by
~50%, perform additional 12-15 reps.

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

Keep chest tall, keep elbow tucked in close to your torso,

focus on squeezing your lat to move the weight.

1.5x shoulder width grip, pull your chest to the bar.

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

together. Last set only do a dropset: perform 10-12 reps,
drop the weight by ~50%, perform an additional 10-12 reps.

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%,
perform an additional 10-12 reps. Focus on squeezing your
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.

Round your back as you crunch.

NOTES

Focus on strength here. Each week add weight or reps. Keep

form consistent.
Focus on mind muscle connection with pecs. Drop the weight
back and focus on stretch and squeeze!

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

your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform an
additional 10-12 reps.

Arc the bar behind your head, constant tension on triceps.

Arc the bar "out" not "up", focus on squeezing your biceps.

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.

Dropset: perform 10-12 reps, drop the weight by ~50%,

perform an additional 10-12 reps. Do seated if available.
Otherwise do Lying Leg Curl or Nordic Ham Curl.

Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Knees to chest, controlled reps, straighten legs more to
increase difficulty.

NOTES

Don't stop between reps, keep smooth and controlled tesion

on the delts.

Can be performed seated or standing. Focus on squeezing

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 set

only do a dropset: perform 12-15 reps, drop the weight by
~50%, perform additional 12-15 reps.

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

Keep chest tall, keep elbow tucked in close to your torso,

focus on squeezing your lat to move the weight.

1.5x shoulder width grip, pull your chest to the bar.

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

together. Last set only do a dropset: perform 10-12 reps,
drop the weight by ~50%, perform an additional 10-12 reps.
 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%,
perform an additional 10-12 reps. Focus on squeezing your
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.

Round your back as you crunch.

NOTES

First set 1.5x shoulder width grip. Second set 1.0x shoulder
width grip.
Tuck your elbows at 45', lean your torso forward 15',
shoulder width or slightly wider grip.

Tuck your elbows at 45', lean your torso forward 15',

shoulder width or slightly wider grip.

Keep elbows at ~30' angle from torso. Pull the weight

towards your navel.
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.

NOTES

High and wide foot positioning, start with weaker leg.

High and wide foot positioning, start with weaker leg.

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.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.

NOTES

Focus on squeezing your chest.

Bring dumbbells all the way down, keep your torso upright.

Lean slightly forward, lock your elbow behind your torso

(shoulder hyperextension). Last set only do a dropset:
perform 12-15 reps, drop the weight by ~50%, perform an
additional 12-15 reps.

Hands slightly narrower than shoulder width. Keep your

elbows tucked in close to your torso. As many reps as
possible.

Lean away from the cable. Focus on squeezing your delts.

NOTES

Keep chest tall, keep elbow tucked in close to your torso,

focus on squeezing your lat to move the weight.
Focus on squeezing your shoulder blades together as you pull
the weight towards you. Keep your shoulders down (avoid
shrugging).

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

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

elbows slightly in front of you. Last set only do a dropset:
perform 12-15 reps, drop the weight by ~50%, perform an
additional 12-15 reps.

NOTES

Start with your weaker leg. Squat deep.

Emphasize the stretch in your hamstrings, prevent your
lower back from rounding.

Hold the dumbbell underneath your chin, sit back and down,
push your knees out laterally.

Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Squeeze your abs to move the weight, don't use your arms to
help.

NOTES

First set 1.5x shoulder width grip. Second set 1.0x shoulder
width grip.
Tuck your elbows at 45', lean your torso forward 15',
shoulder width or slightly wider grip.

Tuck your elbows at 45', lean your torso forward 15',

shoulder width or slightly wider grip.

Keep elbows at ~30' angle from torso. Pull the weight

towards your navel.
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.

NOTES

High and wide foot positioning, start with weaker leg.

High and wide foot positioning, start with weaker leg.

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.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.

NOTES

Focus on squeezing your chest.

Bring dumbbells all the way down, keep your torso upright.
Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension). Last set only do a dropset:
perform 12-15 reps, drop the weight by ~50%, perform an
additional 12-15 reps.

Hands slightly narrower than shoulder width. Keep your

elbows tucked in close to your torso. As many reps as
possible.

Lean away from the cable. Focus on squeezing your delts.

NOTES

Keep chest tall, keep elbow tucked in close to your torso,

focus on squeezing your lat to move the weight.
Focus on squeezing your shoulder blades together as you pull
the weight towards you. Keep your shoulders down (avoid
shrugging).

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

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

elbows slightly in front of you. Last set only do a dropset:
perform 12-15 reps, drop the weight by ~50%, perform an
additional 12-15 reps.

NOTES

Start with your weaker leg. Squat deep.

Emphasize the stretch in your hamstrings, prevent your
lower back from rounding.

Hold the dumbbell underneath your chin, sit back and down,
push your knees out laterally.

Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Squeeze your abs to move the weight, don't use your arms to
help.

NOTES

First set 1.5x shoulder width grip. Second set 1.0x shoulder
width grip.
Tuck your elbows at 45', lean your torso forward 15',
shoulder width or slightly wider grip.

Tuck your elbows at 45', lean your torso forward 15',

shoulder width or slightly wider grip.

Keep elbows at ~30' angle from torso. Pull the weight

towards your navel.
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.

NOTES

High and wide foot positioning, start with weaker leg.

High and wide foot positioning, start with weaker leg.

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.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.

NOTES

Focus on squeezing your chest.

Bring dumbbells all the way down, keep your torso upright.

Lean slightly forward, lock your elbow behind your torso

(shoulder hyperextension). Last set only do a dropset:
perform 12-15 reps, drop the weight by ~50%, perform an
additional 12-15 reps.

Hands slightly narrower than shoulder width. Keep your

elbows tucked in close to your torso. As many reps as
possible.

Lean away from the cable. Focus on squeezing your delts.

 NOTES

Keep chest tall, keep elbow tucked in close to your torso,

focus on squeezing your lat to move the weight.
Focus on squeezing your shoulder blades together as you pull
the weight towards you. Keep your shoulders down (avoid
shrugging).

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

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

elbows slightly in front of you. Last set only do a dropset:
perform 12-15 reps, drop the weight by ~50%, perform an
additional 12-15 reps.

NOTES

Start with your weaker leg. Squat deep.

Emphasize the stretch in your hamstrings, prevent your
lower back from rounding.

Hold the dumbbell underneath your chin, sit back and down,
push your knees out laterally.

Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Squeeze your abs to move the weight, don't use your arms to
help.

NOTES

First set 1.5x shoulder width grip. Second set 1.0x shoulder
width grip.
Tuck your elbows at 45', lean your torso forward 15',
shoulder width or slightly wider grip.

Tuck your elbows at 45', lean your torso forward 15',

shoulder width or slightly wider grip.

Keep elbows at ~30' angle from torso. Pull the weight

towards your navel.
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.

NOTES

High and wide foot positioning, start with weaker leg.

High and wide foot positioning, start with weaker leg.

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.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.

NOTES

Focus on squeezing your chest.

Bring dumbbells all the way down, keep your torso upright.

Lean slightly forward, lock your elbow behind your torso

(shoulder hyperextension). Last set only do a dropset:
perform 12-15 reps, drop the weight by ~50%, perform an
additional 12-15 reps.

Hands slightly narrower than shoulder width. Keep your

elbows tucked in close to your torso. As many reps as
possible.

Lean away from the cable. Focus on squeezing your delts.

NOTES

Keep chest tall, keep elbow tucked in close to your torso,

focus on squeezing your lat to move the weight.
Focus on squeezing your shoulder blades together as you pull
the weight towards you. Keep your shoulders down (avoid
shrugging).

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
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

elbows slightly in front of you. Last set only do a dropset:
perform 12-15 reps, drop the weight by ~50%, perform an
additional 12-15 reps.

NOTES

Start with your weaker leg. Squat deep.

Emphasize the stretch in your hamstrings, prevent your
lower back from rounding.

Hold the dumbbell underneath your chin, sit back and down,
push your knees out laterally.

Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Squeeze your abs to move the weight, don't use your arms to
help.

NOTES

Focus on squeezing your chest.

Focus on squeezing your chest.
Think about pulling your elbows "down" and "in". Last set
only do a dropset: 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.

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 12-15 reps.

Be ultra strict with form, drive elbows out and back at 45

degree angle.

Do both arms at once, resist the negative.

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.
Keep your hips as straight as you can, can sub for lying leg
curl.

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.

NOTES

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

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

(shoulder hyperextension). Last set only do a dropset: 10-12
reps, drop the weight by ~50%, perform an additional 10-12
reps.

Hands slightly narrower than shoulder width. Keep your

elbows tucked in close to your torso. As many reps as
possible.

Focus on squeezing your lateral delt to move the weight.

NOTES

Keep chest tall, keep elbow tucked in close to your torso,

focus on squeezing your lat to move the weight.
Pull your elbows down against your sides. Last set only do a
dropset: 8-10 reps, drop the weight by ~50%, perform an
additional 8-10 reps.

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 reps,
drop the weight by ~50%, perform an additional 10-12 reps.

Mind-muscle connection with rear delts, sweep the weight

out.

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.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.

Hold a plate or DB to your chest and crunch hard!

NOTES

Focus on squeezing your chest.

Focus on squeezing your chest.
Think about pulling your elbows "down" and "in". Last set
only do a dropset: 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.

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 12-15 reps.

Be ultra strict with form, drive elbows out and back at 45

degree angle.

Do both arms at once, resist the negative.

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.

Keep your hips as straight as you can, can sub for lying leg
curl.

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.
 NOTES

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

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

(shoulder hyperextension). Last set only do a dropset: 10-12
reps, drop the weight by ~50%, perform an additional 10-12
reps.

Hands slightly narrower than shoulder width. Keep your

elbows tucked in close to your torso. As many reps as
possible.

Focus on squeezing your lateral delt to move the weight.

NOTES

Keep chest tall, keep elbow tucked in close to your torso,

focus on squeezing your lat to move the weight.
Pull your elbows down against your sides. Last set only do a
dropset: 8-10 reps, drop the weight by ~50%, perform an
additional 8-10 reps.

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 reps,
drop the weight by ~50%, perform an additional 10-12 reps.

Mind-muscle connection with rear delts, sweep the weight

out.

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.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Hold a plate or DB to your chest and crunch hard!

NOTES

Focus on squeezing your chest.

Focus on squeezing your chest.
Think about pulling your elbows "down" and "in". Last set
only do a dropset: 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.

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 12-15 reps.

Be ultra strict with form, drive elbows out and back at 45

degree angle.

Do both arms at once, resist the negative.

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.

Keep your hips as straight as you can, can sub for lying leg
curl.

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.

NOTES

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

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
(shoulder hyperextension). Last set only do a dropset: 10-12
reps, drop the weight by ~50%, perform an additional 10-12
reps.

Hands slightly narrower than shoulder width. Keep your

elbows tucked in close to your torso. As many reps as
possible.

Focus on squeezing your lateral delt to move the weight.

NOTES

Keep chest tall, keep elbow tucked in close to your torso,

focus on squeezing your lat to move the weight.
Pull your elbows down against your sides. Last set only do a
dropset: 8-10 reps, drop the weight by ~50%, perform an
additional 8-10 reps.

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 reps,
drop the weight by ~50%, perform an additional 10-12 reps.

Mind-muscle connection with rear delts, sweep the weight

out.

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.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.

Hold a plate or DB to your chest and crunch hard!

NOTES

Focus on squeezing your chest.

Focus on squeezing your chest.
Think about pulling your elbows "down" and "in". Last set
only do a dropset: 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.

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 12-15 reps.

Be ultra strict with form, drive elbows out and back at 45

degree angle.

Do both arms at once, resist the negative.

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.

Keep your hips as straight as you can, can sub for lying leg
curl.

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.

NOTES

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

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

(shoulder hyperextension). Last set only do a dropset: 10-12
reps, drop the weight by ~50%, perform an additional 10-12
reps.

Hands slightly narrower than shoulder width. Keep your

elbows tucked in close to your torso. As many reps as
possible.

Focus on squeezing your lateral delt to move the weight.

 NOTES

Keep chest tall, keep elbow tucked in close to your torso,

focus on squeezing your lat to move the weight.
Pull your elbows down against your sides. Last set only do a
dropset: 8-10 reps, drop the weight by ~50%, perform an
additional 8-10 reps.

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 reps,
drop the weight by ~50%, perform an additional 10-12 reps.

Mind-muscle connection with rear delts, sweep the weight

out.

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.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.

Hold a plate or DB to your chest and crunch hard!