Week I

Tuesday: Push
Warm-Up
Warm-Up: 3*10 Pull-Ups
BB Bench Press Power 15
Weight 50
Superset: Incline DB Press + Svend Press
Incline DB Press –
Weight
Svend Press –
Weight
Dropset: Neutral Cabel Flyes –
Weight
Dropset
Superset: Arnold Press + Bentover Rear Delt Raises
Arnold Press –
Weight
Bentover Rear Delt Raises –
Weight
Upright Row –
Weight
EZ-Frenchpress –
Weight
Close Grip Bench Press –
Weight

Wednesday: Pu
Warm-Up
Warm-Up: 3*5 Weighted Pull-Ups + 3*10 Pull-Ups
Deadlift 15
Weight 60
Reverse Grip Bentover Row (slow + controlled, lower weight) 15
Weight 0
Seated Rowing Machine –
Weight
Reverse Grip Lat Machine –
Weight
Lat Machine –
Weight
Lower Row Machine –
Weight
EZ-Curls (slow + controlled, lower weight) –
Weight
Bicep Machine –
Weight
 HIIT: 2 min warm-up + (30 sec. work/60 sec. Rest)*10 + 3 min cool down

Friday: Leg
Warm-Up
Warm-Up: 3*10 Pull-Ups
Squats 15
Weight 50
Leg Curl Machine 2 → 2 → 14 –
Weight
Standing Leg Press –
Weight
Seated Leg Press Leg Press –
Weight
Seated Calve Raises –
Weight
Weighted Crunches + Dropset –
Reps Made
Dropset –
Cable Crunches –
Weight
LISS 60 min Did 20min

Saturday: Upper B
Warm-Up
Warm-Up: 3*10 Pull-Ups
Bradford Press: 2*20
Military Press 15
Weight 5
Incline BB Press
Weight
DB Bench Press
Reps Made
Dips
Weight
Superset: DB Side Raise + Front Plate Raise
DB Side Raise
Weight
Front Plate Raise
Weight
T-Bar Row 15
Weight 15
Seated Rowing Machine –
Weight
Weighted Crunches + Dropset –
Reps Made
Dropset –
Leg Raises –
Weight
HIIT: 2 min warm-up + (30 sec. work/60 sec. Rest)*10 + 3 min cool down

Sunday: Lower Body

Warm-Up: 3*10 Pull-Ups

Hip Thrust –
Weight
Squat 15
Weight 50
Superset: Incline DB Curl (Simultaneously) + Bench Dip → Set with 5 Reps can be heavy, but keep form clean!
Incline DB Curl (tempo down, stretch and squeeze) –
Weight
Bench Dip (slow/controlled stretch at bottom, explosion to the top/squeeze)
Weight
Superset: Cable Triceps Push-Down + Cable Hammer Curl → Set with 5 Reps can be heavy, but keep form clean!
Cable Triceps Push-Down (elbow locked to the side ) –
Weight
Cable Hammer Curl (Squeeze at the top, pull to face) –
Weight
Single-Arm DB Preacher Curl –
Weight
Single-Arm Cross-Body Cable Curl (close to body, imagine try put fist inside ear, contraction at top)
Weight → try not twisting body, keep shoulders parallel
Single-Arm Cross-Body Cable Triceps Extension (squeeze at bottom)
Weight → try not twisting body, keep shoulders parallel
Run-The-Rack Curl: start with heavist weight and do AMAP, then drop to next weight etc. until complete failure
Weight
LISS 60 min
 Week I
Tuesday: Push
Set 1 Set 2 Set 3 Set 4

12 10 8 6
60 70 80 90

12 10 8 6
26 30 32 34
10 10 10 10
10 10 10 10
15 12 10 10
10 WOD 12.5 WOD 15 WOD 15
10 10 10 10

12 10 8 6
16 20 26 30
15 15 15 15
6 6 6 6
12 10 8 6 (Strip)
110 130 150 170
12 10 8 8 (Strip)
10 12.5 15 15 WOD
12 10 8 8 (Strip)
40 50 60 60 WOD

Wednesday: Pull
Set 1 Set 2 Set 3 Set 4

12 10 8 6
70 100 110 125
12 10 8 6
10 15 20 25
15 12 10 10
155lbs 180 215
12 10 8 8 (Strip)
15 25 35 --
12 10 8 8 (Strip)

12 10 8 8 (Strip)
15 25 30 --
12 10 8 8 (Strip)
7.5 10 12.5 12.5 WOD
12 12 12 12
15*15 20
 Friday: Leg
Set 1 Set 2 Set 3 Set 4

12 10 8 6
60 70 80 90
15 12 10 10
90 110 130 130
15 12 10 10
45 55 65 65
15 12 10 10
180 200 220 220
15 15 15 15
40 40 40 40
15 15 15 15
15 15 15 15
10 10 10 10
12 12 12 12

Saturday: Upper Body

Set 1 Set 2 Set 3 Set 4

12 10 8 6
10 12.5*9 12.5 15
12 10 8 8
15 20 25*6 25*7
12 10 8 8
30 34 36 36*7
12 12 12 12
12 12 12 12

12 12 12 12
8
12 12 12 12
10
12 10 8 6
20 25 30 35
15 12 10 10
150 200 230 230
15 15 15 15
 10 10 10 10
15 15 15 15

Sunday: Lower Body + Arm

Set 1 Set 2 Set 3 Set 4

15 12 10 8
60 70 80 90
12 10 8 6
60 70 80 90
ut keep form clean!
15 10 5 (Dropset: 50%, AMAP)
10 14 18
15 10 weighted 5 reps (Dropset: shove weight + AMAP)
-- -- 20
but keep form clean!
15 10 5 (Dropset: 50%, AMAP)
55 75 95
15 10 5 (Dropset: 50%, AMAP)
55 75 95
15 10 5 + 3 Negatives, as slow/controlled as possible
8 10 14
15 10 5 (Dropset: 50%, AMAP)
25 35 45 Too heavy
15 10 5 + 3 Negatives, as slow/controlled as possible
25 35 45 Too heavy
until complete failure
Set 5
Warm-Up: 3*10 Pull-Ups
4 BB Bench Press Power
100 Weight
Superset: Incline DB Press + Svend Press
– Incline DB Press
Weight
– Svend Press
Weight
– Dropset: Neutral Cabel Flyes
Weight
Dropset
Superset: Arnold Press + Bentover Rear Delt Raises
– Arnold Press
Weight
– Bentover Rear Delt Raises
Weight
– Upright Row
Weight
– EZ-Frenchpress
Weight
– Close Grip Bench Press
Weight

Set 5
Warm-Up: 3*5 Weighted Pull-Ups + 3*10 Pull-Ups
4 Deadlift
140 Weight
– Reverse Grip Bentover Row (slow + controlled, lower weight)
Weight
– Seated Rowing Machine
Weight
– Reverse Grip Lat Machine
Weight
– Lat Machine
Weight
– Lower Row Machine
Weight
– EZ-Curls (slow + controlled, lower weight)
Weight
– Bicep Machine
Weight
 HIIT: 2 min warm-up + (30 sec. work/60 sec. Rest)*10 + 3 min co

Set 5
Warm-Up: 3*10 Pull-Ups
4 Squats
100 Weight
– Leg Curl Machine 2 → 2 → 14
Weight
– Standing Leg Press
Weight
– Seated Leg Press Leg Press
Weight
– Seated Calve Raises
Weight
– Weighted Crunches + Dropset
Reps Made
– Dropset
– Cable Crunches
Weight
LISS 60 min

Set 5
Warm-Up: 3*10 Pull-Ups
Bradford Press: 2*20
4 Military Press
17.5 Weight
– Incline BB Press
Weight
– DB Bench Press
Reps Made
Dips
Weight
Superset: DB Side Raise + Front Plate Raise
– DB Side Raise
Weight
– Front Plate Raise
Weight
4 T-Bar Row
60 Lower row machine
Weight
– Seated Rowing Machine
Weight
– Weighted Crunches + Dropset
 Reps Made
– Dropset
– Leg Raises
Weight
HIIT: 2 min warm-up + (30 sec. work/60 sec. Rest)*10 + 3 min co

Set 5
Warm-Up: 3*10 Pull-Ups
6 Hip Thrust
100 Weight
4 Squat
100 Weight
Superset: Incline DB Curl (Simultaneously) + Bench Dip → Set with 5 Reps can
– Incline DB Curl (tempo down, stretch and squeeze)
Weight
weight + AMAP) Bench Dip (slow/controlled stretch at bottom, explosion to the top/squeeze)
Weight
Superset: Cable Triceps Push-Down + Cable Hammer Curl → Set with 5 Reps ca
– Cable Triceps Push-Down (elbow locked to the side )
Weight
– Cable Hammer Curl (Squeeze at the top, pull to face)
Weight
ed as possible Single-Arm DB Preacher Curl
Weight
– Single-Arm Cross-Body Cable Curl (close to body, imagine try put fist inside ea
Weight → try not twisting body, keep shoulders parallel
ed as possible Single-Arm Cross-Body Cable Triceps Extension (squeeze at bottom)
Weight → try not twisting body, keep shoulders parallel
Run-The-Rack Curl: start with heavist weight and do AMAP, then drop to next
Weight
LISS 60 min
 Week II
Tuesday: Push
Warm-Up Set 1 Set 2

15 12 10

– 12 10

– 10 10

– 15 12

10 10

– 12 10

– 15 15

– 12 10

– 12 10

– 12 10

Wednesday: Pull
Warm-Up Set 1 Set 2

15 12 10

15 12 10

– 15 12

– 12 10

– 12 10

– 12 10

– 12 10

– 12 12
0 sec. Rest)*10 + 3 min cool down

Friday: Leg
Warm-Up Set 1 Set 2

15 12 10

– 15 12

– 15 12

– 15 12

– 15 15

– 15 15

– 10 10
– 12 12

Saturday: Upper Body

Warm-Up Set 1 Set 2

15 12 10

12 10

12 10

12 12

12 12

12 12

15 12 10

– 15 12

– 15 15
 – 10 10
– 15 15

0 sec. Rest)*10 + 3 min cool down

Sunday: Lower Body + Arm

Set 1 Set 2

– 15 12

15 12 10

p → Set with 5 Reps can be heavy, but keep form clean!

– 15 10

ion to the top/squeeze) 15 10

Curl → Set with 5 Reps can be heavy, but keep form clean!
– 15 10

– 15 10

– 15 10

gine try put fist inside ear, contraction at top) 15 10

eze at bottom) 15 10

AMAP, then drop to next weight etc. until complete failure

Set 3 Set 4 Set 5

8 6 4

8 6 –

10 10 –

10 10 –

10 10

8 6 –

15 15 –

8 6 (Strip) –

8 8 (Strip) –

8 8 (Strip) –

Set 3 Set 4 Set 5

8 6 4

8 6 –

10 10 –

8 8 (Strip) –

8 8 (Strip) –

8 8 (Strip) –

8 8 (Strip) –

12 12 –
Set 3 Set 4 Set 5

8 6 4

10 10 –

10 10 –

10 10 –

15 15 –

15 15 –

10 10 –
12 12 –

Set 3 Set 4 Set 5

8 6 4

8 8 –

8 8 –

12 12

12 12 –

12 12 –

8 6 4

10 10 –

15 15 –
 10 10 –
15 15 –

Set 3 Set 4 Set 5

10 8 6

8 6 4

5 (Dropset: 50%, AMAP) –

weighted 5 reps (Dropset: shove weight + AMAP)

5 (Dropset: 50%, AMAP) –

5 (Dropset: 50%, AMAP) –

5 + 3 Negatives, as slow/controlled as possible

5 (Dropset: 50%, AMAP) –

5 + 3 Negatives, as slow/controlled as possible

 Week III
Tuesday: Push
Warm-Up
Warm-Up: 3*10 Pull-Ups
BB Bench Press Power 15
Weight
Superset: Incline DB Press + Svend Press
Incline DB Press –
Weight
Svend Press –
Weight
Dropset: Neutral Cabel Flyes –
Weight
Dropset
Superset: Arnold Press + Bentover Rear Delt Raises
Arnold Press –
Weight
Bentover Rear Delt Raises –
Weight
Upright Row –
Weight
EZ-Frenchpress –
Weight
Close Grip Bench Press –
Weight

Wednesday: Pu
Warm-Up
Warm-Up: 3*5 Weighted Pull-Ups + 3*10 Pull-Ups
Deadlift 15
Weight
Reverse Grip Bentover Row (slow + controlled, lower weight) 15
Weight
Seated Rowing Machine –
Weight
Reverse Grip Lat Machine –
Weight
Lat Machine –
Weight
Lower Row Machine –
Weight
EZ-Curls (slow + controlled, lower weight) –
Weight
Bicep Machine –
Weight
 HIIT: 2 min warm-up + (30 sec. work/60 sec. Rest)*10 + 3 min cool down

Friday: Leg
Warm-Up
Warm-Up: 3*10 Pull-Ups
Squats 15
Weight
Leg Curl Machine 2 → 2 → 14 –
Weight
Standing Leg Press –
Weight
Seated Leg Press Leg Press –
Weight
Seated Calve Raises –
Weight
Weighted Crunches + Dropset –
Reps Made
Dropset –
Cable Crunches –
Weight
LISS 60 min

Saturday: Upper B
Warm-Up
Warm-Up: 3*10 Pull-Ups
Bradford Press: 2*20
Military Press 15
Weight
Incline BB Press
Weight
DB Bench Press
Reps Made
Dips
Weight
Superset: DB Side Raise + Front Plate Raise
DB Side Raise
Weight
Front Plate Raise
Weight
T-Bar Row 15
Weight
Seated Rowing Machine –
Weight
Weighted Crunches + Dropset –
Reps Made
Dropset –
Leg Raises –
Weight
HIIT: 2 min warm-up + (30 sec. work/60 sec. Rest)*10 + 3 min cool down

Sunday: Lower Body

Warm-Up: 3*10 Pull-Ups

Hip Thrust –
Weight
Squat 15
Weight
Superset: Incline DB Curl (Simultaneously) + Bench Dip → Set with 5 Reps can be heavy, but keep form clean!
Incline DB Curl (tempo down, stretch and squeeze) –
Weight
Bench Dip (slow/controlled stretch at bottom, explosion to the top/squeeze)
Weight
Superset: Cable Triceps Push-Down + Cable Hammer Curl → Set with 5 Reps can be heavy, but keep form clean!
Cable Triceps Push-Down (elbow locked to the side ) –
Weight
Cable Hammer Curl (Squeeze at the top, pull to face) –
Weight
Single-Arm DB Preacher Curl –
Weight
Single-Arm Cross-Body Cable Curl (close to body, imagine try put fist inside ear, contraction at top)
Weight → try not twisting body, keep shoulders parallel
Single-Arm Cross-Body Cable Triceps Extension (squeeze at bottom)
Weight → try not twisting body, keep shoulders parallel
Run-The-Rack Curl: start with heavist weight and do AMAP, then drop to next weight etc. until complete failure
Weight
LISS 60 min
 Week III
Tuesday: Push
Set 1 Set 2 Set 3 Set 4

12 10 8 6

12 10 8 6

10 10 10 10

15 12 10 10

10 10 10 10

12 10 8 6

15 15 15 15

12 10 8 6 (Strip)

12 10 8 8 (Strip)

12 10 8 8 (Strip)

Wednesday: Pull
Set 1 Set 2 Set 3 Set 4

12 10 8 6

12 10 8 6

15 12 10 10

12 10 8 8 (Strip)

12 10 8 8 (Strip)

12 10 8 8 (Strip)

12 10 8 8 (Strip)

12 12 12 12
 Friday: Leg
Set 1 Set 2 Set 3 Set 4

12 10 8 6

15 12 10 10

15 12 10 10

15 12 10 10

15 15 15 15

15 15 15 15

10 10 10 10
12 12 12 12

Saturday: Upper Body

Set 1 Set 2 Set 3 Set 4

12 10 8 6

12 10 8 8

12 10 8 8

12 12 12 12

12 12 12 12

12 12 12 12

12 10 8 6

15 12 10 10

15 15 15 15
 10 10 10 10
15 15 15 15

Sunday: Lower Body + Arm

Set 1 Set 2 Set 3 Set 4

15 12 10 8

12 10 8 6

ut keep form clean!

15 10 5 (Dropset: 50%, AMAP)

15 10 weighted 5 reps (Dropset: shove weight + AMAP)

but keep form clean!

15 10 5 (Dropset: 50%, AMAP)

15 10 5 (Dropset: 50%, AMAP)

15 10 5 + 3 Negatives, as slow/controlled as possible

15 10 5 (Dropset: 50%, AMAP)

15 10 5 + 3 Negatives, as slow/controlled as possible

until complete failure

Set 5
Warm-Up: 3*10 Pull-Ups
4 BB Bench Press Power
Weight
Superset: Incline DB Press + Svend Press
– Incline DB Press
Weight
– Svend Press
Weight
– Dropset: Neutral Cabel Flyes
Weight
Dropset
Superset: Arnold Press + Bentover Rear Delt Raises
– Arnold Press
Weight
– Bentover Rear Delt Raises
Weight
– Upright Row
Weight
– EZ-Frenchpress
Weight
– Close Grip Bench Press
Weight

Set 5
Warm-Up: 3*5 Weighted Pull-Ups + 3*10 Pull-Ups
4 Deadlift
Weight
– Reverse Grip Bentover Row (slow + controlled, lower weight)
Weight
– Seated Rowing Machine
Weight
– Reverse Grip Lat Machine
Weight
– Lat Machine
Weight
– Lower Row Machine
Weight
– EZ-Curls (slow + controlled, lower weight)
Weight
– Bicep Machine
Weight
 HIIT: 2 min warm-up + (30 sec. work/60 sec. Rest)*10 + 3 min co

Set 5
Warm-Up: 3*10 Pull-Ups
4 Squats
Weight
– Leg Curl Machine 2 → 2 → 14
Weight
– Standing Leg Press
Weight
– Seated Leg Press Leg Press
Weight
– Seated Calve Raises
Weight
– Weighted Crunches + Dropset
Reps Made
– Dropset
– Cable Crunches
Weight
LISS 60 min

Set 5
Warm-Up: 3*10 Pull-Ups
Bradford Press: 2*20
4 Military Press
Weight
– Incline BB Press
Weight
– DB Bench Press
Reps Made
Dips
Weight
Superset: DB Side Raise + Front Plate Raise
– DB Side Raise
Weight
– Front Plate Raise
Weight
4 T-Bar Row
Weight
– Seated Rowing Machine
Weight
– Weighted Crunches + Dropset
 Reps Made
– Dropset
– Leg Raises
Weight
HIIT: 2 min warm-up + (30 sec. work/60 sec. Rest)*10 + 3 min co

Set 5
Warm-Up: 3*10 Pull-Ups
6 Hip Thrust
Weight
4 Squat
Weight
Superset: Incline DB Curl (Simultaneously) + Bench Dip → Set with 5 Reps can
– Incline DB Curl (tempo down, stretch and squeeze)
Weight
weight + AMAP) Bench Dip (slow/controlled stretch at bottom, explosion to the top/squeeze)
Weight
Superset: Cable Triceps Push-Down + Cable Hammer Curl → Set with 5 Reps ca
– Cable Triceps Push-Down (elbow locked to the side )
Weight
– Cable Hammer Curl (Squeeze at the top, pull to face)
Weight
ed as possible Single-Arm DB Preacher Curl
Weight
– Single-Arm Cross-Body Cable Curl (close to body, imagine try put fist inside ea
Weight → try not twisting body, keep shoulders parallel
ed as possible Single-Arm Cross-Body Cable Triceps Extension (squeeze at bottom)
Weight → try not twisting body, keep shoulders parallel
Run-The-Rack Curl: start with heavist weight and do AMAP, then drop to next
Weight
LISS 60 min
 Week IV
Tuesday: Push
Warm-Up Set 1 Set 2

15 12 10

– 12 10

– 10 10

– 15 12

10 10

– 12 10

– 15 15

– 12 10

– 12 10

– 12 10

Wednesday: Pull
Warm-Up Set 1 Set 2

15 12 10

15 12 10

– 15 12

– 12 10

– 12 10

– 12 10

– 12 10

– 12 12
0 sec. Rest)*10 + 3 min cool down

Friday: Leg
Warm-Up Set 1 Set 2

15 12 10

– 15 12

– 15 12

– 15 12

– 15 15

– 15 15

– 10 10
– 12 12

Saturday: Upper Body

Warm-Up Set 1 Set 2

15 12 10

12 10

12 10

12 12

12 12

12 12

15 12 10

– 15 12

– 15 15
 – 10 10
– 15 15

0 sec. Rest)*10 + 3 min cool down

Sunday: Lower Body + Arm

Set 1 Set 2

– 15 12

15 12 10

p → Set with 5 Reps can be heavy, but keep form clean!

– 15 10

ion to the top/squeeze) 15 10

Curl → Set with 5 Reps can be heavy, but keep form clean!
– 15 10

– 15 10

– 15 10

gine try put fist inside ear, contraction at top) 15 10

eze at bottom) 15 10

AMAP, then drop to next weight etc. until complete failure

Set 3 Set 4 Set 5

8 6 4

8 6 –

10 10 –

10 10 –

10 10

8 6 –

15 15 –

8 6 (Strip) –

8 8 (Strip) –

8 8 (Strip) –

Set 3 Set 4 Set 5

8 6 4

8 6 –

10 10 –

8 8 (Strip) –

8 8 (Strip) –

8 8 (Strip) –

8 8 (Strip) –

12 12 –
Set 3 Set 4 Set 5

8 6 4

10 10 –

10 10 –

10 10 –

15 15 –

15 15 –

10 10 –
12 12 –

Set 3 Set 4 Set 5

8 6 4

8 8 –

8 8 –

12 12

12 12 –

12 12 –

8 6 4

10 10 –

15 15 –
 10 10 –
15 15 –

Set 3 Set 4 Set 5

10 8 6

8 6 4

5 (Dropset: 50%, AMAP) –

weighted 5 reps (Dropset: shove weight + AMAP)

5 (Dropset: 50%, AMAP) –

5 (Dropset: 50%, AMAP) –

5 + 3 Negatives, as slow/controlled as possible

5 (Dropset: 50%, AMAP) –

5 + 3 Negatives, as slow/controlled as possible

 Week V
Tuesday: Push
Warm-Up
Warm-Up: 3*10 Pull-Ups
BB Bench Press Power 15
Weight
Superset: Incline DB Press + Svend Press
Incline DB Press –
Weight
Svend Press –
Weight
Dropset: Neutral Cabel Flyes –
Weight
Dropset
Superset: Arnold Press + Bentover Rear Delt Raises
Arnold Press –
Weight
Bentover Rear Delt Raises –
Weight
Upright Row –
Weight
EZ-Frenchpress –
Weight
Close Grip Bench Press –
Weight

Wednesday: Pu
Warm-Up
Warm-Up: 3*5 Weighted Pull-Ups + 3*10 Pull-Ups
Deadlift 15
Weight
Reverse Grip Bentover Row (slow + controlled, lower weight) 15
Weight
Seated Rowing Machine –
Weight
Reverse Grip Lat Machine –
Weight
Lat Machine –
Weight
Lower Row Machine –
Weight
EZ-Curls (slow + controlled, lower weight) –
Weight
Bicep Machine –
Weight
 HIIT: 2 min warm-up + (30 sec. work/60 sec. Rest)*10 + 3 min cool down

Friday: Leg
Warm-Up
Warm-Up: 3*10 Pull-Ups
Squats 15
Weight
Leg Curl Machine 2 → 2 → 14 –
Weight
Standing Leg Press –
Weight
Seated Leg Press Leg Press –
Weight
Seated Calve Raises –
Weight
Weighted Crunches + Dropset –
Reps Made
Dropset –
Cable Crunches –
Weight
LISS 60 min

Saturday: Upper B
Warm-Up
Warm-Up: 3*10 Pull-Ups
Bradford Press: 2*20
Military Press 15
Weight
Incline BB Press
Weight
DB Bench Press
Reps Made
Dips
Weight
Superset: DB Side Raise + Front Plate Raise
DB Side Raise
Weight
Front Plate Raise
Weight
T-Bar Row 15
Weight
Seated Rowing Machine –
Weight
Weighted Crunches + Dropset –
Reps Made
Dropset –
Leg Raises –
Weight
HIIT: 2 min warm-up + (30 sec. work/60 sec. Rest)*10 + 3 min cool down

Sunday: Lower Body

Warm-Up: 3*10 Pull-Ups

Hip Thrust –
Weight
Squat 15
Weight
Superset: Incline DB Curl (Simultaneously) + Bench Dip → Set with 5 Reps can be heavy, but keep form clean!
Incline DB Curl (tempo down, stretch and squeeze) –
Weight
Bench Dip (slow/controlled stretch at bottom, explosion to the top/squeeze)
Weight
Superset: Cable Triceps Push-Down + Cable Hammer Curl → Set with 5 Reps can be heavy, but keep form clean!
Cable Triceps Push-Down (elbow locked to the side ) –
Weight
Cable Hammer Curl (Squeeze at the top, pull to face) –
Weight
Single-Arm DB Preacher Curl –
Weight
Single-Arm Cross-Body Cable Curl (close to body, imagine try put fist inside ear, contraction at top)
Weight → try not twisting body, keep shoulders parallel
Single-Arm Cross-Body Cable Triceps Extension (squeeze at bottom)
Weight → try not twisting body, keep shoulders parallel
Run-The-Rack Curl: start with heavist weight and do AMAP, then drop to next weight etc. until complete failure
Weight
LISS 60 min
 Week V
Tuesday: Push
Set 1 Set 2 Set 3 Set 4

12 10 8 6

12 10 8 6

10 10 10 10

15 12 10 10

10 10 10 10

12 10 8 6

15 15 15 15

12 10 8 6 (Strip)

12 10 8 8 (Strip)

12 10 8 8 (Strip)

Wednesday: Pull
Set 1 Set 2 Set 3 Set 4

12 10 8 6

12 10 8 6

15 12 10 10

12 10 8 8 (Strip)

12 10 8 8 (Strip)

12 10 8 8 (Strip)

12 10 8 8 (Strip)

12 12 12 12
 Friday: Leg
Set 1 Set 2 Set 3 Set 4

12 10 8 6

15 12 10 10

15 12 10 10

15 12 10 10

15 15 15 15

15 15 15 15

10 10 10 10
12 12 12 12

Saturday: Upper Body

Set 1 Set 2 Set 3 Set 4

12 10 8 6

12 10 8 8

12 10 8 8

12 12 12 12

12 12 12 12

12 12 12 12

12 10 8 6

15 12 10 10

15 15 15 15
 10 10 10 10
15 15 15 15

Sunday: Lower Body + Arm

Set 1 Set 2 Set 3 Set 4

15 12 10 8

12 10 8 6

ut keep form clean!

15 10 5 (Dropset: 50%, AMAP)

15 10 weighted 5 reps (Dropset: shove weight + AMAP)

but keep form clean!

15 10 5 (Dropset: 50%, AMAP)

15 10 5 (Dropset: 50%, AMAP)

15 10 5 + 3 Negatives, as slow/controlled as possible

15 10 5 (Dropset: 50%, AMAP)

15 10 5 + 3 Negatives, as slow/controlled as possible

until complete failure

Set 5
Warm-Up: 3*10 Pull-Ups
4 BB Bench Press Power
Weight
Superset: Incline DB Press + Svend Press
– Incline DB Press
Weight
– Svend Press
Weight
– Dropset: Neutral Cabel Flyes
Weight
Dropset
Superset: Arnold Press + Bentover Rear Delt Raises
– Arnold Press
Weight
– Bentover Rear Delt Raises
Weight
– Upright Row
Weight
– EZ-Frenchpress
Weight
– Close Grip Bench Press
Weight

Set 5
Warm-Up: 3*5 Weighted Pull-Ups + 3*10 Pull-Ups
4 Deadlift
Weight
– Reverse Grip Bentover Row (slow + controlled, lower weight)
Weight
– Seated Rowing Machine
Weight
– Reverse Grip Lat Machine
Weight
– Lat Machine
Weight
– Lower Row Machine
Weight
– EZ-Curls (slow + controlled, lower weight)
Weight
– Bicep Machine
Weight
 HIIT: 2 min warm-up + (30 sec. work/60 sec. Rest)*10 + 3 min co

Set 5
Warm-Up: 3*10 Pull-Ups
4 Squats
Weight
– Leg Curl Machine 2 → 2 → 14
Weight
– Standing Leg Press
Weight
– Seated Leg Press Leg Press
Weight
– Seated Calve Raises
Weight
– Weighted Crunches + Dropset
Reps Made
– Dropset
– Cable Crunches
Weight
LISS 60 min

Set 5
Warm-Up: 3*10 Pull-Ups
Bradford Press: 2*20
4 Military Press
Weight
– Incline BB Press
Weight
– DB Bench Press
Reps Made
Dips
Weight
Superset: DB Side Raise + Front Plate Raise
– DB Side Raise
Weight
– Front Plate Raise
Weight
4 T-Bar Row
Weight
– Seated Rowing Machine
Weight
– Weighted Crunches + Dropset
 Reps Made
– Dropset
– Leg Raises
Weight
HIIT: 2 min warm-up + (30 sec. work/60 sec. Rest)*10 + 3 min co

Set 5
Warm-Up: 3*10 Pull-Ups
6 Hip Thrust
Weight
4 Squat
Weight
Superset: Incline DB Curl (Simultaneously) + Bench Dip → Set with 5 Reps can
– Incline DB Curl (tempo down, stretch and squeeze)
Weight
weight + AMAP) Bench Dip (slow/controlled stretch at bottom, explosion to the top/squeeze)
Weight
Superset: Cable Triceps Push-Down + Cable Hammer Curl → Set with 5 Reps ca
– Cable Triceps Push-Down (elbow locked to the side )
Weight
– Cable Hammer Curl (Squeeze at the top, pull to face)
Weight
ed as possible Single-Arm DB Preacher Curl
Weight
– Single-Arm Cross-Body Cable Curl (close to body, imagine try put fist inside ea
Weight → try not twisting body, keep shoulders parallel
ed as possible Single-Arm Cross-Body Cable Triceps Extension (squeeze at bottom)
Weight → try not twisting body, keep shoulders parallel
Run-The-Rack Curl: start with heavist weight and do AMAP, then drop to next
Weight
LISS 60 min
 Week VI
Tuesday: Push
Warm-Up Set 1 Set 2

15 12 10

– 12 10

– 10 10

– 15 12

10 10

– 12 10

– 15 15

– 12 10

– 12 10

– 12 10

Wednesday: Pull
Warm-Up Set 1 Set 2

15 12 10

15 12 10

– 15 12

– 12 10

– 12 10

– 12 10

– 12 10

– 12 12
0 sec. Rest)*10 + 3 min cool down

Friday: Leg
Warm-Up Set 1 Set 2

15 12 10

– 15 12

– 15 12

– 15 12

– 15 15

– 15 15

– 10 10
– 12 12

Saturday: Upper Body

Warm-Up Set 1 Set 2

15 12 10

12 10

12 10

12 12

12 12

12 12

15 12 10

– 15 12

– 15 15
 – 10 10
– 15 15

0 sec. Rest)*10 + 3 min cool down

Sunday: Lower Body + Arm

Set 1 Set 2

– 15 12

15 12 10

p → Set with 5 Reps can be heavy, but keep form clean!

– 15 10

ion to the top/squeeze) 15 10

Curl → Set with 5 Reps can be heavy, but keep form clean!
– 15 10

– 15 10

– 15 10

gine try put fist inside ear, contraction at top) 15 10

eze at bottom) 15 10

AMAP, then drop to next weight etc. until complete failure

Set 3 Set 4 Set 5

8 6 4

8 6 –

10 10 –

10 10 –

10 10

8 6 –

15 15 –

8 6 (Strip) –

8 8 (Strip) –

8 8 (Strip) –

Set 3 Set 4 Set 5

8 6 4

8 6 –

10 10 –

8 8 (Strip) –

8 8 (Strip) –

8 8 (Strip) –

8 8 (Strip) –

12 12 –
Set 3 Set 4 Set 5

8 6 4

10 10 –

10 10 –

10 10 –

15 15 –

15 15 –

10 10 –
12 12 –

Set 3 Set 4 Set 5

8 6 4

8 8 –

8 8 –

12 12

12 12 –

12 12 –

8 6 4

10 10 –

15 15 –
 10 10 –
15 15 –

Set 3 Set 4 Set 5

10 8 6

8 6 4

5 (Dropset: 50%, AMAP) –

weighted 5 reps (Dropset: shove weight + AMAP)

5 (Dropset: 50%, AMAP) –

5 (Dropset: 50%, AMAP) –

5 + 3 Negatives, as slow/controlled as possible

5 (Dropset: 50%, AMAP) –

5 + 3 Negatives, as slow/controlled as possible