Week 4

Workout Goals: Upper Accumulation + Strength

Day 1

A1. Bench Press 1st

4 xset
5 @ last week's 2nd weight, 2nd set @ last week's 3rd weight, 3rd set + 2-5%, last set +5-10% from set 2
VIDEO Set 1 Set 2 Set 3 Set 4
Weight 115 120 125 135

B1. Incline DB Bench Press 2 x 10 @ same weight as last week or increase by 2.5-5%
VIDEO Set 1 Set 2
Weight 25/30 25/30
Chin-Ups OR Chin-Up
C1. Grip Lat Pulldown 3 x 12-15 @ same weight as last week or increase by 2.5-5%
VIDEO CHIN-UPS Set 1 Set 2 Set 3
VIDEO CHIN-UPS LAT PULL Weight 95 95 95
Barbell Seal Rows OR
D1. Chest Supported DB 3 x 10-12 Use a weight that leaves 2-3 reps in reserve!
Rows
VIDEO CHEST SUPPORT ROW Set 1 Set 2 Set 3
VIDEO BARBELL SEAL ROW Weight 35 35 35

E1. Tricep Skull Crushers 2 x 6-8 @ last week's weight +2-5%

VIDEO BARBELL CRUSHERS Set 1 Set 2
VIDEO DUMBBELL CRUSHERS Weight 35 35

F1. Barbell Curls 4 x 10-12 Use a weight that leaves 1-2 reps in reserve!
VIDEO Set 1 Set 2 Set 3 Set 4
Weight 35 35 35 35

F2. Lateral Raises 3 x 10-12 Use a weight that leaves 1-2 reps in reserve!
VIDEO Set 1 Set 2 Set 3
Weight 10 10 10
 Week 4
Workout Goals: Upper Strength Progressions
Day 2

A1. Back OR Front Squats 1st

4 xset
5 @ weight from last week's 2nd set, 2nd set last week's 3rd, 3rd set + 2/5%, Final set +5-10% from set 2
VIDEO BACK SQUAT Set 1 Set 2 Set 3 Set 4
VIDEO FRONT SQUAT Weight 125 130 135 140

B1. Leg Press 3 x 10 @ same weight as last week

VIDEO Set 1 Set 2 Set 3
Weight 110 110 110
Barbell Good
C1. Mornings 4 x 8-10 @ +2.5 - 5% from week 3's weight
VIDEO Set 1 Set 2 Set 3 Set 4
Weight 55 55 55 55
Barbell Overhead
D1. 4x5 1st set @ last week's second set, 2nd set @ last week's 3rd set, 3rd set +5-10%, 4th set -10%
Press
VIDEO Set 1 Set 2 Set 3 Set 4
Weight 60 65 70 60
Dumbbell Overhead
E1. Extensions 2 x 10-12 @ same weight as last week
VIDEO Set 1 Set 2
Weight 15 15

F1.Incline DB Skull Crushers3 x 8-10 @1-2 reps in reserve

Set 1 Set 2 Set 3
Weight 20 20 20

F2Chest Supported DB Rows

3 x 12-15 @ same weight as last week
VIDEO Set 1 Set 2
Weight 20 20
G1. Side Plank 4 x 30 sec 1 set = 30-sec ea side! Use either 30-seconds or 20 breaths to dictate sets
Set 1 Set 2 Set 3
Weight 30sec 30sec 30sec
 Week 4
Workout Goals: Accumulation + Strength
Day 3
Paused Barbell Bench
A1. Press 6 x 2-3 @ max weight lifted for Day 1's bench press
VIDEO Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Weight 135 135 135 135 135 135

B1.Incline Bench Press OR DB 3 x 8 @ same weight as last week

VIDEO INCLINE BARBELL Set 1 Set 2 Set 3
VIDEO INCLINE DUMBBELL Weight 25 25 25

C1. Single Arm DB Rows 4 x 12 @ same weight as last week

VIDEO Set 1 Set 2 Set 3 Set 4
Weight 25 25 25 25
Wide Grip Pull-Up OR
D1. Wide Grip Lat 2 x 10 @ 1 rep in reserve
Pulldown
VIDEO PULL-UP Set 1 Set 2
VIDEO LAT PULLDOWN Weight 110 110
Overhead Cable Tricep
E1. Extensions 3x8 First set @ 1-2 RIR, Second set + 2/5%, Third set +2/5%
VIDEO Set 1 Set 2 Set 3
Weight 25 30 35

F1. DB Biceps Curls 2 x 12-15 @ 1 rep in reserve every set

Set 1 Set 2
Weight 30 30

G1. Bottoms Up KB Press3 x 7

Lightweight,
ea arm goal is here rotator cuff strength and working with manageable loads! (SEATED OR STANDING)
VIDEO Set 1 Set 2 Set 3
Weight 5 5 5
 Week 4
Workout Goals: Lower Strength + Delts
Day 4

A1. Back OR Front Squats 6x3 @ max weight lifted on Day 2

VIDEO BACK SQUAT Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
VIDEO FRONT SQUAT Weight 140 140 140 140 140 140

B1. Barbell Deadlift 6x5 Use same weight as last week's first three sets, then perform sets 4-6 with -10% load
VIDEO Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Weight 70 75 80 65 65 65

C1. Romanian Deadlift 2 x 6-8 @ + 2-5% load from week 3's weight
VIDEO Set 1 Set 2
Weight 75 75

D1. Barbell Hip Thrusts 3 x 10-12 @ same weight as last week

VIDEO Set 1 Set 2 Set 3
Weight 100 100 100

E1.DB Or Cable Lateral Raises3 x 8-10 @ + 2-5% load from week 3's weight
VIDEO Set 1 Set 2 Set 3
Weight 15 15 15

F1. Arnold Press 2 x 10-12 @ 1-2 reps in reserve

VIDEO Set 1 Set 2
Weight 25 25

G1.Chest Supported DB Rows4 x 15 @ 1-2 reps in reserve

VIDEO Set 1 Set 2
Weight 20 20

G2. Hanging Knee Raise 4 x 10 Slow tempo, straight or bent leg

Use dead bug as sub! Set 1 Set 2 Set 3
Weight - - -
 Week 4
Workout Goals: Full Body
Day 5
Heels Elevated Goblet
A1. 4x8 Select a weight that leave 2-3 reps in the tank!
Squat
VIDEO Set 1 Set 2 Set 3 Set 4
Weight 35 35 35 35

B1. Deficit DB RDL 4Select

x 10 a weight that leaaves 2-3 reps in the tank. Use a tempo of 3110 (3-sec down, 1-sec hold at the bottom, 1-sec concentric)
VIDEO Set 1 Set 2 Set 3 Set 4
Weight 30 30 30 30

C1. Dumbbell Bench Press 3 x 8-10 1-2 reps in reserve. Use a tempo of 4110 to help dictate the weight
VIDEO Set 1 Set 2 Set 3
Weight 35 35 35

C2. Dumbbell Row 3 x 10-12 2-3 reps in reserve.

VIDEO Set 1 Set 2 Set 3
Weight 25 25 25

D1. Single-Arm Cable Curls3 x 12 reps 1-2 reps in reserve.

VIDEO Set 1 Set 2 Set 3
Weight 15 15 15

D2.Incline DB Skull Crushers3 x 8-10 @ 1-2 reps in reserve

VIDEO Set 1 Set 2 Set 3
Weight 12 12 12

E1. Ab Wheel OR Pallof Press 4 x 10 If you use a Pallof Press, then hit 5 reps on each side!
AB WHEEL Set 1 Set 2 Set 3 Set 4
PALLOF PRESS Weight - - - -
Pheasyque Lab 1-RM Calc + RIR

Overhead
Bench Press Squat Deadlift
Press

Your 1-RM = 315 550 315 315

RPE = 9-10 95% 299.25 522.5 299.25 299.25

RPE = 9 90% 283.5 495 283.5 283.5

RPE = 8-8.5 85% 267.75 467.5 267.75 267.75

RPE = 8 80% 252 440 252 252

RPE = 7.5-8 75% 236.25 412.5 236.25 236.25

RPE = 7 70% 220.5 385 220.5 220.5

RPE = <7 65% 204.75 357.5 204.75 204.75

RPE = <7 60% 189 330 189 189

RPE = <7 55% 173.25 302.5 173.25 173.25

Main Exercise Variations

1. Goblet Squat
2. Leg Press
Back Squat 3. Low Bar Back Squat
4. High Bar Back Squat
5. Smith Machine Squat

1. Dumbbell Glute Bridge

2. Cable Pullthrough
Barbell Hip Thrust 3. Dumbbell Hip Thrust
4. Barbell Glute Bridge
5. Smith Machine Hip Thrust

1. Dumbbell Split Squat

DB Split Squats 2. Kettlebell Split Squat
3. Barbell Split Squat

1. Barbell Romanian Deadlift

DB RDL 2. Romanian Deadlift
3. Smith Machine Romanian Deadlift

1. Single Leg Seated Leg Curl

Single-Leg Hamstring Curl
2. Lying Single Leg Curl

1. Hanging Straight Leg Raise

Hanging Leg Raise
2. Hanging Knee Raise

Weighted Plank 1. Weighted Plank (Timed)

 1. Incline Bench Press
2. Dumbbell Bench Press
Bench Press
3. Weighted Push-Up
4. Smith Machine Bench Press

1. Barbell Bench Press

DB Bench Press 2. Chest Press Machine
3. Weighted Push-Up

1. Incline Dumbbell Bench Press

Incline 1 1/4 DB Bench
2. Machine Chest Press
Press
3. Plate Loaded Incline Chest Press

1. Incline Dumbbell Row

Chest Supported DB Row
2. Chest Supported Row

1. Dumbbell Skull Crusher

Barbell Skull Crushers
2. Kettlebell Skull Crusher

Push-Ups 1. Chest Press Machine

1. Kneeling Cable Crunch

Pallof Press
2. Landmine Twist

Conventional/Sumo 1. Kettlebell Deadlift

Deadlift 2. Trap Bar Deadlift

1. Dumbbell Bent Over Row

2. Seated Row
Barbell Row
3. Wide-Grip Seated Row
4. Smith Machine Row
 1. Assisted Pull-Up
Pull-Ups
2. Lat Pulldown

Farmer's Carries 1. Farmer's Walk

1. Reverse Hyperextension
Lower Back Extensions
2. Glute Ham Raise

Inverted Row 1. TRX Row

1. Dumbbell Shoulder Press

Overhead Press 2. Machine Shoulder Press
3. Smith Machine Shoulder Press

1. Kneeling Dumbbell Shoulder Press

Kneeling Landmine Press
2. Kneeling Kettlebell Shoulder Press

1. Dumbbell Curl
Barbell Curl 2. Cable Curl
3. EZ Bar Curl

Dips 1. Bench Dip

Incline DB Curl 1. Incline Hammer Curl

Lat Delt Raise 1. Cable Delt Raise

1. Stability Ball Dead Bug

Dead Bugs
2. Plank

Kettlebell Windmill 1. Dumbbell Windmill

1. Hack Squat Machine

Goblet Squat
2. Zercher Split Squat

1. Cable Pullthrough
Kettlebell Swings
2. Dumbbell Swing

1. Dumbbell Pullover
Med Ball Slams 2. Machine Pullover
3. Straight-Arm Lat Pulldown

1. Kettlebell Z-Press
Z-Press
2. Dumbbell Shoulder Press

TRX Inverted Row 1. Inverted Bodyweight Row

Weighted Sled Pull

Walking Dumbbell Lunge
Sled Pulls
Hack Squat Machine
 1. Hip Circle
Monster Walk 2. Lying Windmill
3. Fire Hydrant

1. Kettlebell Split Squat

DB Bulgarian Split Squats
2. Lunge

Single-Leg Hamstring Curl 1. Glute Ham Raise

On Stability Ball 2. Reverse Hyperextension

Hanging Weighted Knee 1. Supine Leg Lifts

Raise 2. Dead Bugs

1. Barbell Shoulder Press

Seated DB Shoulder Press 2. Kettlebell Shoulder Press
3. Shoulder Press Machine

1. Standing Cable Curl

Preacher Curl 2. Drag Curl
3. Bicep Curl Machine

1. Cable Rope Hammer Curl

Hammer Curl 2. Seated Alternating Hammer Curl
3. Alternating Dumbbell Hammer Curl

Waiter Carries 1. Farmer's Carry

1. Incline Dumbbell Bench Press

Incline Bench Press
2. Smith Machine Incline Bench Press
Single-Arm DB Bench 1. Single Arm Dumbbell Bench Press
Press 2. Plate Loaded Chest Press

1. One-Arm Dumbbell Row

DB Row 2. T-Bar Row
3. Machine Row

1. Decline Skull Crusher

Decline Barbell Skull
2. Decline Dumbbell Skull Crusher
Crushers
3. Decline Kettlebell Skull Crusher

1. Rope Pushdown
Cable Tricep Extensions 2. Pushdown
3. Reverse Grip Cable Pushdown

1. Kneeling Cable Crunch

Kneeling Cable Crunches 2. Weighted Sit-Up
3. Weighted Decline Sit-Up

1. Box Jump
Box Jumps
2. Tuck Jump

1. Dumbbell Step-Up
DB Step-Ups 2. Walking Dumbbell Lunge
3. Dumbbell Split Squat

1. Seated Leg Curl

Hamstring Curl
2. Lying Leg Curl

1. Side Plank
Side Planks Unweighted
2. Pallof Press
 1. Deficit Deadlift
Deficit Deadlift
2. Snatch Grip Deadlift

1. Weighted Pull-Up
Weighted Pull-Ups 2. Lat Pulldown
3. Close-Grip Lat Pulldown

1. Cable Pullthrough
Cable Pull-Through 2. Barbell Hip Thrust
3. Barbell Glute Bridge

1. Kettlebell Suitcase Carry

Suitcase KB Carries
2. Dumbbell Suitcase Carry

1. Face Pull
Face Pulls
2. Rear Lateral Raise

1. Medicine Ball Side Slam

2. Dumbbell Side Bend
Oblique Med Ball Slam
3. Plate Side Bend
4. Plate Twist