Week 1 Exercise

Bench Press

Larsen Press

Standing Dumbbell Arnold Press

A1. Press-Around

A2. Pec Static Stretch 30s

Push #1
Push #1

Cross-Body Cable Y-Raise (Side Delt)

Squeeze-Only Triceps Pressdown + Stretch-Only Over

N1-Style Cross-Body Triceps Extension

Lat Pulldown (Feeder Sets)

 Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported Row

Pull #1 A1. Bottom-Half DB Lat Pullover

A2. Lat Static Stretch 30s

Omni-Direction Face Pull

EZ-Bar Curl
 Bottom-Half Preacher Curl

Squat

Pause Squat (Back off)

Barbell RDL
Legs #1

Walking Lunge

Seated Leg Curl

Leg Press Toe Press

Decline Plate-Weighted Crunch

 Pull-Up

Close-Grip Barbell Incline Press

Kroc Row

Upper #1
Eccentric-Accentuated Cable Lateral Raise, Constant-T

N1-Style Cross-Body Bicep Curl

Diamond Pushup

Deadlift
 Stiff-Leg Deadlift

Leg Press

Lower #1 Glute Ham Raise

Slow-Eccentric Leg Extension

Seated Calf Raise

Roman Chair Leg Raise

Week 2 Exercise

Bench Press

Larsen Press
 Standing Dumbbell Arnold Press

A1. Press-Around

Push #1 A2. Pec Static Stretch 30s

Cross-Body Cable Y-Raise (Side Delt)

Squeeze-Only Triceps Pressdown + Stretch-Only Over

N1-Style Cross-Body Triceps Extension

 Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported Row

Pull #1

A1. Bottom-Half DB Lat Pullover

A2. Lat Static Stretch 30s

Omni-Direction Face Pull

 EZ-Bar Curl

Bottom-Half Preacher Curl

Squat

Pause Squat (Back off)

Barbell RDL

Legs #1 Walking Lunge

Seated Leg Curl

Leg Press Toe Press

Decline Plate-Weighted Crunch

 Pull-Up

Close-Grip Barbell Incline Press

Kroc Row

Upper #1
Eccentric-Accentuated Cable Lateral Raise, Constant-T

N1-Style Cross-Body Bicep Curl

Diamond Pushup

Deadlift

Stiff-Leg Deadlift

Leg Press

Lower #1
 Glute Ham Raise
Lower #1

Slow-Eccentric Leg Extension

Seated Calf Raise

Roman Chair Leg Raise

Week 3 Exercise
Bench Press
Larsen Press
Standing Dumbbell Arnold Press
Push #1 A1. Press-Around
A2. Pec Static Stretch 30s
Cross-Body Cable Y-Raise (Side Delt)
Squeeze-Only Triceps Pressdown + Stretch-Only Over
N1-Style Cross-Body Triceps Extension
 Lat Pulldown (Feeder Sets)
Lat Pulldown (Failure Set)
Omni-Grip Machine Chest-Supported Row
Pull #1 A1. Bottom-Half DB Lat Pullover
A2. Lat Static Stretch 30s
Omni-Direction Face Pull
EZ-Bar Curl
Bottom-Half Preacher Curl
Squat
Pause Squat (Back off)
Barbell RDL
Legs #1 Walking Lunge
Seated Leg Curl
Leg Press Toe Press
Decline Plate-Weighted Crunch
Pull-Up
Close-Grip Barbell Incline Press
Upper #1 Kroc Row
Eccentric-Accentuated Cable Lateral Raise, Constant-T
N1-Style Cross-Body Bicep Curl
Diamond Pushup
Deadlift
Stiff-Leg Deadlift
Leg Press
Lower #1 Glute Ham Raise
Slow-Eccentric Leg Extension
Seated Calf Raise
Roman Chair Leg Raise

Week 4 Exercise
Bench Press
Larsen Press
Standing Dumbbell Arnold Press
Push #1 A1. Press-Around
A2. Pec Static Stretch 30s
Cross-Body Cable Y-Raise (Side Delt)
Squeeze-Only Triceps Pressdown + Stretch-Only Over
N1-Style Cross-Body Triceps Extension
Lat Pulldown (Feeder Sets)
Lat Pulldown (Failure Set)
Pull #1
 Omni-Grip Machine Chest-Supported Row
Pull #1 A1. Bottom-Half DB Lat Pullover
A2. Lat Static Stretch 30s
Omni-Direction Face Pull
EZ-Bar Curl
Bottom-Half Preacher Curl
Squat
Pause Squat (Back off)
Barbell RDL
Legs #1 Walking Lunge
Seated Leg Curl
Leg Press Toe Press
Decline Plate-Weighted Crunch

Pull-Up
Close-Grip Barbell Incline Press
Upper #1 Kroc Row
Eccentric-Accentuated Cable Lateral Raise, Constant-T
N1-Style Cross-Body Bicep Curl
Diamond Pushup
Deadlift
Stiff-Leg Deadlift
Leg Press
Lower #1 Glute Ham Raise
Slow-Eccentric Leg Extension
Seated Calf Raise
Roman Chair Leg Raise

Week 5 Exercise
Bench Press
Larsen Press
Standing Dumbbell Arnold Press
Push #1 A1. Press-Around
A2. Pec Static Stretch 30s
Cross-Body Cable Y-Raise (Side Delt)
Squeeze-Only Triceps Pressdown + Stretch-Only Over
N1-Style Cross-Body Triceps Extension
Lat Pulldown (Feeder Sets)
Lat Pulldown (Failure Set)
Omni-Grip Machine Chest-Supported Row
Pull #1 A1. Bottom-Half DB Lat Pullover
 Pull #1 A2. Lat Static Stretch 30s
Omni-Direction Face Pull
EZ-Bar Curl
Bottom-Half Preacher Curl
Squat
Pause Squat (Back off)
Barbell RDL
Legs #1 Walking Lunge
Seated Leg Curl
Leg Press Toe Press
Decline Plate-Weighted Crunch
Pull-Up
Close-Grip Barbell Incline Press
Upper #1 Kroc Row
Eccentric-Accentuated Cable Lateral Raise, Constant-T
N1-Style Cross-Body Bicep Curl
Diamond Pushup
Deadlift
Stiff-Leg Deadlift
Leg Press
Lower #1 Glute Ham Raise
Slow-Eccentric Leg Extension
Seated Calf Raise
Roman Chair Leg Raise

SEMI-DELOAD WEEK: AVOID FA

Week 6 Exercise
Bench Press
Larsen Press
Standing Dumbbell Arnold Press
Push #1 A1. Press-Around
A2. Pec Static Stretch 30s
Cross-Body Cable Y-Raise (Side Delt)
Squeeze-Only Triceps Pressdown + Stretch-Only Over
N1-Style Cross-Body Triceps Extension
Lat Pulldown (Feeder Sets)
Lat Pulldown (Failure Set)
Omni-Grip Machine Chest-Supported Row
Pull #1 A1. Bottom-Half DB Lat Pullover
 Pull #1 A2. Lat Static Stretch 30s
Omni-Direction Face Pull
EZ-Bar Curl
Bottom-Half Preacher Curl
Squat
Pause Squat (Back off)
Barbell RDL
Legs #1 Walking Lunge
Seated Leg Curl
Leg Press Toe Press
Decline Plate-Weighted Crunch
Pull-Up
Close-Grip Barbell Incline Press
Upper #1 Kroc Row
Eccentric-Accentuated Cable Lateral Raise, Constant-T
N1-Style Cross-Body Bicep Curl
Diamond Pushup
Deadlift
Stiff-Leg Deadlift
Leg Press
Lower #1 Glute Ham Raise
Slow-Eccentric Leg Extension
Seated Calf Raise
Roman Chair Leg Raise
 Programa Ultimate PPL - Hoja

Fase 1 - Hipertrofia de base (volumen mod

Warm-up Sets Working Sets Reps Load RPE

3-4 1 3-5 8-9

0 2 10 8-9

2 3 8-10 8-9

1 2 12-15 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10

1 3 8+8 9-10

0 2 10-12 10

0 4 10 See Notes
0 1 10+5 10

2 3 10-12 8-9

1 2 10-12 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10

1 3 6-8 9-10
0 2 10-12 10

3-4 1 2-4 8-9

0 2 5 8-9

2 3 8-10 8-9

1 2 10 8-9

1 3 10-12 9-10

1 4 10-12 9-10

1 3 10-12 9-10
 Optional Rest Da

2 2 8-10 8-9

2-3 3 8, 5, 12 8-9

2 3 10-12 8-9

1 3 5, 15 9-10

1 9-10

3 10-12

0 1 AMRAP 10

3-4 1 5 8-9
 0 2 8 8-9

2-3 4 10-12 8-9

1 3 8-10 9-10

1 3 8-10 9-10

1 4 15-20 9-10

1 3 10-20 9-10

Mandatory 1-2 Rest

Warm-up Sets Working Sets Reps Load RPE

3-4 1 3-5 8-9

0 2 10 8-9
2 3 8-10 8-9

1 2 12-15 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10

1 3 8+8 9-10

0 2 10-12 10
0 4 10 See Notes

0 1 10+5 10

2 3 10-12 8-9

1 2 10-12 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10
1 3 6-8 9-10

0 2 10-12 10

3-4 1 3-5 8-9

0 2 5 8-9

2 3 8-10 8-9

1 2 10 8-9

1 3 10-12 9-10

1 4 10-12 9-10

1 3 10-12 9-10

Optional Rest Da
2 2 8-10 8-9

2-3 3 8, 5, 12 8-9

2 3 10-12 8-9

1 3 5, 15 9-10

1 9-10
3 10-12

0 1 AMRAP 10

3-4 1 4 8-9

0 2 8 8-9

2-3 4 10-12 8-9

 1 3 8-10 9-10

1 3 8-10 9-10

1 4 15-20 9-10

1 3 10-20 9-10

Mandatory 1-2 Rest

Warm-up Sets Working Sets Reps Load RPE

3-4 1 2-4 8-9
0 2 10 8-9
2 3 8-10 8-9
1 2 12-15 9-10
0 2 30s HOLD N/A
1 3 12-15 9-10
1 3 8+8 9-10
0 2 10-12 10
 0 4 10 See Notes
0 1 10+5 10
2 3 10-12 8-9
1 2 10-12 9-10
0 2 30s HOLD N/A
1 3 12-15 9-10
1 3 6-8 9-10
0 2 10-12 10
3-4 1 4-6 8-9
0 2 5 8-9
2 3 8-10 8-9
1 2 10 8-9
1 3 10-12 9-10
1 4 10-12 9-10
1 3 10-12 9-10
Optional Rest Da
2 2 8-10 8-9
2-3 3 8, 5, 12 8-9
2 3 10-12 8-9
1 3 5, 15 9-10
1 3 10-12 9-10
0 1 AMRAP 10
3-4 1 3 8-9
0 2 8 8-9
2-3 4 10-12 8-9
1 3 8-10 9-10
1 3 8-10 9-10
1 4 15-20 9-10
1 3 10-20 9-10
Mandatory 1-2 Rest
Warm-up Sets Working Sets Reps Load RPE
3-4 1 2-4 8-9
0 2 10 8-9
2 3 8-10 8-9
1 2 12-15 9-10
0 2 30s HOLD N/A
1 3 12-15 9-10
1 3 8+8 9-10
0 2 10-12 10
0 4 10 See Notes
0 1 10+5 10
 2 3 10-12 8-9
1 2 10-12 9-10
0 2 30s HOLD N/A
1 3 12-15 9-10
1 3 6-8 9-10
0 2 10-12 10
3-4 1 3-5 8-9
0 2 5 8-9
2 3 8-10 8-9
1 2 10 8-9
1 3 10-12 9-10
1 4 10-12 9-10
1 3 10-12 9-10
Optional Rest Da
2 2 8-10 8-9
2-3 3 8, 5, 12 8-9
2 3 10-12 8-9
1 3 5, 15 9-10
1 3 10-12 9-10
0 1 AMRAP 10
3-4 1 2 8-9
0 2 8 8-9
2-3 4 10-12 8-9
1 3 8-10 9-10
1 3 8-10 9-10
1 4 15-20 9-10
1 3 10-20 9-10
Mandatory 1-2 Rest
Warm-up Sets Working Sets Reps Load RPE
3-4 1 3-5 8-9
0 2 10 8-9
2 3 8-10 8-9
1 2 12-15 9-10
0 2 30s HOLD N/A
1 3 12-15 9-10
1 3 8+8 9-10
0 2 10-12 10
0 4 10 See Notes
0 1 10+5 10
2 3 10-12 8-9
1 2 10-12 9-10
 0 2 30s HOLD N/A
1 3 12-15 9-10
1 3 6-8 9-10
0 2 10-12 10
3-4 1 2-4 8-9
0 2 5 8-9
2 3 8-10 8-9
1 2 10 8-9
1 3 10-12 9-10
1 4 10-12 9-10
1 3 10-12 9-10
Optional Rest Da
2 2 8-10 8-9
2-3 3 8, 5, 12 8-9
2 3 10-12 8-9
1 3 5, 15 9-10
1 3 10-12 9-10
0 1 AMRAP 10
3-4 1 1 8-9
0 2 8 8-9
2-3 4 10-12 8-9
1 3 8-10 9-10
1 3 8-10 9-10
1 4 15-20 9-10
1 3 10-20 9-10
Mandatory 1-2 Rest

WEEK: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK TO PR

Warm-up Sets Working Sets Reps Load RPE
3-4 1 3-5 7
0 2 10 7
2 2 8-10 7
1 2 12-15 8
0 2 30s HOLD N/A
1 2 12-15 8
1 2 8+8 8
0 2 10-12 8
0 4 10 See Notes
0 1 10+5 10
2 3 10-12 7
1 2 10-12 8
 0 2 30s HOLD N/A
1 3 12-15 8
1 2 6-8 8
0 2 10-12 8
3-4 1 1-3 7
0 2 5 7
2 2 8-10 7
1 2 10 7
1 2 10-12 8
1 2 10-12 8
1 2 10-12 8
Optional Rest Da
2 2 8-10 7
2-3 2 8, 5 7
2 2 10-12 7
1 2 5, 15 8
1 2 10-12 8
0 1 AMRAP 10
3-4 1 4 7
0 2 8 7
2-3 2 10-12 7
1 2 8-10 8
1 2 8-10 8
1 2 15-20 8
1 2 10-20 8
Mandatory 1-2 Rest
PL - Hoja de cálculo 5x/week

lumen moderado, intensidad moderada)

Rest Substitution Option 1 Substitution Option 2

~3-4 min DB Bench Press Machine Chest Press

~3-4 min DB Bench Press (No Leg

Machine
Drive) Chest Press (No Leg Drive)

~2-3 min Seated DB Shoulder Press

Machine Shoulder Press

0 min DB Flye Deficit Push Up

0 min N/A N/A

~1-2 min DB Lateral Raise Machine Lateral Raise

~1-2 min Triceps Pressdown(12-15

DB Skull
reps)Crusher(12-15 reps)

~1-2 min Single-Arm Tricep Pressdown

Single-Arm Cable Tricep Kickback

~2-3 min Machine Pulldown Pull-Up

~2-3 min Machine Pulldown Pull-Up

~2-3 min Incline Chest-SupportedCable

DB Row
Seated Row

0 min Cable Lat Pullover 1-Arm Lat Pull-In

0 min N/A N/A

~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye

~1-2 min DB Curl Cable Curl

~1-2 min Bottom-Half Spider Curl
Bottom-Half Bayesian Curl

~3-4 min Hack Squat DB Bulgarian Split Squat

~3-4 min Pause Hack Squat Pause DB Bulgarian Split Squat

~2-3 min DB RDL 45° Hyperextension

~2-3 min DB Step-Up Goblet Squat

~1-2 min Lying Leg Curl Nordic Ham Curl

~1-2 min Seated Calf Raise Standing Calf Raise

~1-2 min Cable Crunch Machine Crunch

tional Rest Day

~2-3 min Lat Pulldown Machine Pulldown

~3-4 min
Close-Grip DB Incline Close-Grip
Press Machine Press

~2-3 min Single-Arm DB Row Meadows Row

~1-2 min DB Lateral Raise Machine Lateral Raise

~1-2 min DB Incline Curl DB Curl

0 min Close-Grip Push Up Kneeling Modified Push Up

~3-5 min Trap Bar Deadlift Barbell Hip Thrust

 ~3-4 min Barbell RDL DB RDL

~2-3 min Goblet Squat Walking Lunge

~1-2 min Nordic Ham Curl Lying Leg Curl

~1-2 min DB Step-Up Goblet Squat

~1-2 min Standing Calf Raise Leg Press Toe Press

~1-2 min Hanging Leg Raise Reverse Crunch

atory 1-2 Rest Days

Rest Substitution Option 1 Substitution Option 2

~3-4 min DB Bench Press Machine Chest Press

~3-4 min DB Bench Press (No Leg

Machine
Drive) Chest Press (No Leg Drive)
~2-3 min Seated DB Shoulder Press
Machine Shoulder Press

0 min DB Flye Deficit Push Up

0 min N/A N/A

~1-2 min DB Lateral Raise Machine Lateral Raise

~1-2 min Triceps Pressdown(12-15

DB Skull
reps)Crusher(12-15 reps)

~1-2 min Single-Arm Tricep Pressdown

Single-Arm Cable Tricep Kickback
~2-3 min Machine Pulldown Pull-Up

~2-3 min Machine Pulldown Pull-Up

~2-3 min Incline Chest-SupportedCable

DB Row
Seated Row

0 min Cable Lat Pullover 1-Arm Lat Pull-In

0 min N/A N/A

~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye

 ~1-2 min DB Curl Cable Curl

~1-2 min Bottom-Half Spider Curl

Bottom-Half Bayesian Curl

~3-4 min Hack Squat DB Bulgarian Split Squat

~3-4 min Pause Hack Squat Pause DB Bulgarian Split Squat

~2-3 min DB RDL 45° Hyperextension

~2-3 min DB Step-Up Goblet Squat

~1-2 min Lying Leg Curl Nordic Ham Curl

~1-2 min Seated Calf Raise Standing Calf Raise

~1-2 min Cable Crunch Machine Crunch

tional Rest Day

~2-3 min Lat Pulldown Machine Pulldown

~3-4 min
Close-Grip DB Incline Close-Grip
Press Machine Press

~2-3 min Single-Arm DB Row Meadows Row

~1-2 min DB Lateral Raise Machine Lateral Raise

~1-2 min DB Incline Curl DB Curl

0 min Close-Grip Push Up Kneeling Modified Push Up

~3-5 min Trap Bar Deadlift Barbell Hip Thrust

~3-4 min Barbell RDL DB RDL

~2-3 min Goblet Squat Walking Lunge

 ~1-2 min Nordic Ham Curl Lying Leg Curl

~1-2 min DB Step-Up Goblet Squat

~1-2 min Standing Calf Raise Leg Press Toe Press

~1-2 min Hanging Leg Raise Reverse Crunch

atory 1-2 Rest Days

Rest Substitution Option 1 Substitution Option 2

~3-4 min DB Bench Press Machine Chest Press
~3-4 min DB Bench Press (No Leg
Machine
Drive) Chest Press (No Leg Drive)
~2-3 min Seated DB Shoulder Press
Machine Shoulder Press
0 min DB Flye Deficit Push Up
0 min N/A N/A
~1-2 min DB Lateral Raise Machine Lateral Raise
~1-2 min Triceps Pressdown(12-15
DB Skull
reps)Crusher(12-15 reps)
~1-2 min Single-Arm Tricep Pressdown
Single-Arm Cable Tricep Kickback
 ~2-3 min Machine Pulldown Pull-Up
~2-3 min Machine Pulldown Pull-Up
~2-3 min Incline Chest-SupportedCable
DB Row
Seated Row
0 min Cable Lat Pullover 1-Arm Lat Pull-In
0 min N/A N/A
~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye
~1-2 min DB Curl Cable Curl
~1-2 min Bottom-Half Spider Curl Bottom-Half Bayesian Curl
~3-4 min Hack Squat DB Bulgarian Split Squat
~3-4 min Pause Hack Squat Pause DB Bulgarian Split Squat
~2-3 min DB RDL 45° Hyperextension
~2-3 min DB Step-Up Goblet Squat
~1-2 min Lying Leg Curl Nordic Ham Curl
~1-2 min Seated Calf Raise Standing Calf Raise
~1-2 min Cable Crunch Machine Crunch
tional Rest Day
~2-3 min Lat Pulldown Machine Pulldown
~3-4 min Close-Grip DB Incline Close-Grip
Press Machine Press
~2-3 min Single-Arm DB Row Meadows Row
~1-2 min DB Lateral Raise Machine Lateral Raise
~1-2 min DB Incline Curl DB Curl
0 min Close-Grip Push Up Kneeling Modified Push Up
~3-5 min Trap Bar Deadlift Barbell Hip Thrust
~3-4 min Barbell RDL DB RDL
~2-3 min Goblet Squat Walking Lunge
~1-2 min Nordic Ham Curl Lying Leg Curl
~1-2 min DB Step-Up Goblet Squat
~1-2 min Standing Calf Raise Leg Press Toe Press
~1-2 min Hanging Leg Raise Reverse Crunch
atory 1-2 Rest Days
Rest Substitution Option 1 Substitution Option 2
~3-4 min DB Bench Press Machine Chest Press
~3-4 min DB Bench Press (No Leg
Machine
Drive) Chest Press (No Leg Drive)
~2-3 min Seated DB Shoulder Press
Machine Shoulder Press
0 min DB Flye Deficit Push Up
0 min N/A N/A
~1-2 min DB Lateral Raise Machine Lateral Raise
~1-2 min Triceps Pressdown(12-15
DB Skull
reps)Crusher(12-15 reps)
~1-2 min Single-Arm Tricep Pressdown
Single-Arm Cable Tricep Kickback
~2-3 min Machine Pulldown Pull-Up
~2-3 min Machine Pulldown Pull-Up
 ~2-3 min Incline Chest-SupportedCable
DB Row
Seated Row
0 min Cable Lat Pullover 1-Arm Lat Pull-In
0 min N/A N/A
~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye
~1-2 min DB Curl Cable Curl
~1-2 min Bottom-Half Spider Curl
Bottom-Half Bayesian Curl
~3-4 min Hack Squat DB Bulgarian Split Squat
~3-4 min Pause Hack Squat Pause DB Bulgarian Split Squat
~2-3 min DB RDL 45° Hyperextension
~2-3 min DB Step-Up Goblet Squat
~1-2 min Lying Leg Curl Nordic Ham Curl
~1-2 min Seated Calf Raise Standing Calf Raise
~1-2 min Cable Crunch Machine Crunch
tional Rest Day
~2-3 min Lat Pulldown Machine Pulldown
~3-4 min Close-Grip DB Incline Close-Grip
Press Machine Press
~2-3 min Single-Arm DB Row Meadows Row
~1-2 min DB Lateral Raise Machine Lateral Raise
~1-2 min DB Incline Curl DB Curl
0 min Close-Grip Push Up Kneeling Modified Push Up
~3-5 min Trap Bar Deadlift Barbell Hip Thrust
~3-4 min Barbell RDL DB RDL
~2-3 min Goblet Squat Walking Lunge
~1-2 min Nordic Ham Curl Lying Leg Curl
~1-2 min DB Step-Up Goblet Squat
~1-2 min Standing Calf Raise Leg Press Toe Press
~1-2 min Hanging Leg Raise Reverse Crunch
atory 1-2 Rest Days
Rest Substitution Option 1 Substitution Option 2
~3-4 min DB Bench Press Machine Chest Press
~3-4 min DB Bench Press (No Leg
Machine
Drive) Chest Press (No Leg Drive)
~2-3 min Seated DB Shoulder Press
Machine Shoulder Press
0 min DB Flye Deficit Push Up
0 min N/A N/A
~1-2 min DB Lateral Raise Machine Lateral Raise
~1-2 min Triceps Pressdown(12-15
DB Skull
reps)Crusher(12-15 reps)
~1-2 min Single-Arm Tricep Pressdown
Single-Arm Cable Tricep Kickback
~2-3 min Machine Pulldown Pull-Up
~2-3 min Machine Pulldown Pull-Up
~2-3 min Incline Chest-SupportedCable
DB Row
Seated Row
0 min Cable Lat Pullover 1-Arm Lat Pull-In
 0 min N/A N/A
~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye
~1-2 min DB Curl Cable Curl
~1-2 min Bottom-Half Spider Curl
Bottom-Half Bayesian Curl
~3-4 min Hack Squat DB Bulgarian Split Squat
~3-4 min Pause Hack Squat Pause DB Bulgarian Split Squat
~2-3 min DB RDL 45° Hyperextension
~2-3 min DB Step-Up Goblet Squat
~1-2 min Lying Leg Curl Nordic Ham Curl
~1-2 min Seated Calf Raise Standing Calf Raise
~1-2 min Cable Crunch Machine Crunch
tional Rest Day
~2-3 min Lat Pulldown Machine Pulldown
~3-4 min Close-Grip DB Incline Close-Grip
Press Machine Press
~2-3 min Single-Arm DB Row Meadows Row
~1-2 min DB Lateral Raise Machine Lateral Raise
~1-2 min DB Incline Curl DB Curl
0 min Close-Grip Push Up Kneeling Modified Push Up
~3-5 min Trap Bar Deadlift Barbell Hip Thrust
~3-4 min Barbell RDL DB RDL
~2-3 min Goblet Squat Walking Lunge
~1-2 min Nordic Ham Curl Lying Leg Curl
~1-2 min DB Step-Up Goblet Squat
~1-2 min Standing Calf Raise Leg Press Toe Press
~1-2 min Hanging Leg Raise Reverse Crunch
atory 1-2 Rest Days

WEEK TO PROMOTE RECOVERY AND TO PREPARE FOR THE NE

Rest Substitution Option 1 Substitution Option 2
~3-4 min DB Bench Press Machine Chest Press
~3-4 min DB Bench Press (No Leg
Machine
Drive) Chest Press (No Leg Drive)
~2-3 min Seated DB Shoulder Press
Machine Shoulder Press
0 min DB Flye Deficit Push Up
0 min N/A N/A
~1-2 min DB Lateral Raise Machine Lateral Raise
~1-2 min Triceps Pressdown(12-15
DB Skull
reps)Crusher(12-15 reps)
~1-2 min Single-Arm Tricep Pressdown
Single-Arm Cable Tricep Kickback
~2-3 min Machine Pulldown Pull-Up
~2-3 min Machine Pulldown Pull-Up
~2-3 min Incline Chest-SupportedCable
DB Row
Seated Row
0 min Cable Lat Pullover 1-Arm Lat Pull-In
 0 min N/A N/A
~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye
~1-2 min DB Curl Cable Curl
~1-2 min Bottom-Half Spider Curl
Bottom-Half Bayesian Curl
~3-4 min Hack Squat DB Bulgarian Split Squat
~3-4 min Pause Hack Squat Pause DB Bulgarian Split Squat
~2-3 min DB RDL 45° Hyperextension
~2-3 min DB Step-Up Goblet Squat
~1-2 min Lying Leg Curl Nordic Ham Curl
~1-2 min Seated Calf Raise Standing Calf Raise
~1-2 min Cable Crunch Machine Crunch
tional Rest Day
~2-3 min Lat Pulldown Machine Pulldown
~3-4 min Close-Grip DB Incline Close-Grip
Press Machine Press
~2-3 min Single-Arm DB Row Meadows Row
~1-2 min DB Lateral Raise Machine Lateral Raise
~1-2 min DB Incline Curl DB Curl
0 min Close-Grip Push Up Kneeling Modified Push Up
~3-5 min Trap Bar Deadlift Barbell Hip Thrust
~3-4 min Barbell RDL DB RDL
~2-3 min Goblet Squat Walking Lunge
~1-2 min Nordic Ham Curl Lying Leg Curl
~1-2 min DB Step-Up Goblet Squat
~1-2 min Standing Calf Raise Leg Press Toe Press
~1-2 min Hanging Leg Raise Reverse Crunch
atory 1-2 Rest Days
 Notes
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Shoulder blades still retracted and depressed. Slight arch in
upper back. Zero leg drive.

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 with your non-working arm, squeeze your pecs by

pressing the cable across your body

Hold a pec stretch for 30 seconds. The stretch should be held

at about a 7/10 intensity.
 Think about swinging the cable out and up as if "drawing a
sword" from your side

Do the second half of the ROM for pressdowns ("the

squeeze") and the first half of the ROM for overhead
extensions ("the stretch")

Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso

Do 4 feeder sets of 10 reps by gradually building the weight up

from set to set. Set 1 is pretty light (RPE 4-5). Set 2 is a little
heavier (RPE 6-7). Set 3 is a little heavier again (RPE 7-8). Set 4
is your hard set: try to hit failure at 10 reps on this last set.
After hitting failure at ~10 reps, do a dropset. Strip the weight
back ~30-50% and do another 5 reps with nice and controlled
technique

Use 3 different grips for the 3 working sets (ideally going from
wider to closer)

Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)

Hold a lat stretch for 30 seconds. The stretch should be held at

about a 7/10 intensity.

1st set: low-to-high

2nd set: mid-range
3rd set: high-to-low

Focus on contracting your biceps, minimize torso momentum

Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)

Sit back and down, keep your upper back tight to the bar

Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar

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

Focus on squeezing your hamstrings to move the weight

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!

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

Use ~45° incline and a grip width just outside shoulder width

Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting

First 5 reps: 5-second lowering phase, last 15 reps constant

tension (no pausing at the bottom or top)

Curl across your body with your arm out to the side at ~60°

Place your hands close together on the ground so that they

form a diamond shape and do as many pushups as possible
with a smooth tempo

Brace your lats, chest tall, pull the slack out of the bar before
lifting
 Think about doing a high-hip conventional deadlift with a
slight bend in the knees

Medium width feet placement on the platform, don't allow

your lower back to round
Keep your hips straight, do Nordic ham curls if no GHR
machine
Control the weight with a 3-4 second negative

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

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

Notes

Set up a comfortable arch, quick pause on the chest and

explode up on each rep

Shoulder blades still retracted and depressed. Slight arch in

upper back. Zero leg drive.
 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 with your non-working arm, squeeze your pecs by

pressing the cable across your body

Hold a pec stretch for 30 seconds. The stretch should be held

at about a 7/10 intensity.

Think about swinging the cable out and up as if "drawing a

sword" from your side

Do the second half of the ROM for pressdowns ("the

squeeze") and the first half of the ROM for overhead
extensions ("the stretch")

Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso
Do 4 feeder sets of 10 reps by gradually building the weight up
from set to set. Set 1 is pretty light (RPE 4-5). Set 2 is a little
heavier (RPE 6-7). Set 3 is a little heavier again (RPE 7-8). Set 4
is your hard set: try to hit failure at 10 reps on this last set.

After hitting failure at ~10 reps, do a dropset. Strip the weight

back ~30-50% and do another 5 reps with nice and controlled
technique

Use 3 different grips for the 3 working sets (ideally going from
wider to closer)

Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)

Hold a lat stretch for 30 seconds. The stretch should be held at

about a 7/10 intensity.

1st set: low-to-high

2nd set: mid-range
3rd set: high-to-low
Focus on contracting your biceps, minimize torso momentum

Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)

Sit back and down, keep your upper back tight to the bar

Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar

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

Focus on squeezing your hamstrings to move the weight

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!

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

Use ~45° incline and a grip width just outside shoulder width

Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting

First 5 reps: 5-second lowering phase, last 15 reps constant

tension (no pausing at the bottom or top)

Curl across your body with your arm out to the side at ~60°

Place your hands close together on the ground so that they

form a diamond shape and do as many pushups as possible
with a smooth tempo

Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a
slight bend in the knees

Medium width feet placement on the platform, don't allow

your lower back to round
 Keep your hips straight, do Nordic ham curls if no GHR
machine
Control the weight with a 3-4 second negative

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

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

Notes
Set up a comfortable arch, quick pause on the chest and
Shoulder
Start withblades still retracted
explode
your elbows up on
in front and depressed.
ofeach
you rep
and palmsSlight archin.in
facing
Rotate uppersoback.
that Zero leg drive.
Bracethe dumbbells
with your non-working your
arm,palms face your
squeeze forwardpecsasby
you
Hold a pec stretch forthe
pressing press.
30 seconds.
cable Theyour
across stretch should be held
body
Think
Do about swinging
the second athalf the
about acable
of the 7/10
ROMout and
intensity.
for up as if "drawing
pressdowns ("the a
Extend your triceps
squeeze") sword"
withfirst
and the yourfrom
arm
half your
of theside
more out for
ROM to the side than a
overhead
regular pressdown.extensions
Feel the stretch as the cable moves across
("the stretch")
your torso
Do 4 feeder sets of 10 reps by gradually building the weight up
fromhitting
After set to failure
set. Setat1~10
is pretty
reps,light
do a(RPE 4-5).Strip
dropset. Set 2theis aweight
little
heavier (RPE 6-7).
back3~30-50% and Set 3another
dofor is a little heavier
5 reps withagain
nice (RPE 7-8). Set 4
and going
controlled
Use
is different
your hard grips
set: try to the
hit 3 working
failure at sets
10 reps(ideally
on this last from
set.
Do DB lat pullovers, butwider technique
cut out the top half of the ROM (stay
to closer)
Hold a lat stretch for 30
entirely in the seconds.
1st stretched The stretch
aspect
set: low-to-high should
of the lift) be held at
about
2nd aset: 7/10 intensity.
mid-range
Focus on contracting
Do preacher curls, butyour
3rd biceps,
set:
cut theminimize
high-to-low
out torso
top half of themomentum
ROM (stay
Sit back entirely
and down,in the
keepstretched
your your aspect
upper of the lift)
back
Drop the weight by ~25% from top set.tight to thepause.
2 second bar
Maintain
Sit backaandneutral
down,lower
keep back,
yourset yourback
upper hipstight
back,todon't allow
the bar
Take medium strides,your minimize
spine the amount you push off your
to round
Focusallon squeezing rear leg
Press the way up toyour yourhamstrings to move
toes, stretch the weight
your calves at the
Hold a plate orbottom,
DB to your don'tchest
bounce
and crunch hard!
1.5x shoulder width grip, pull your chest to the bar
Kroc rows are basically
Use ~45° incline and a just
grip awidth
dumbbell row with
just outside mild cheating
shoulder width
and5a reps:
First slightly more upright
5-second lowering posture.
phase,Don'tlast 15bereps
afraid to go
constant
Place heavy
yourtension
handsand
(nouse
close strapsatif the
pausing
together your gripground
on bottom
the is limiting
or top)
so that they
Curl
Brace across
your your
lats, body
chest with
tall, your
pull the arm
slackout to
out the
of side
the baratbefore
~60°
form a diamond shape and do as many pushups as possible
lifting
Think about
Medium feetwith
widthdoing a smooth
aplacement
high-hip ontempo
conventional
the platform, deadlift with
don't a
allow
Keep your hipsyour straight,
slight doback
bend
lower Nordic
in the ham curls if no GHR
toknees
round
Don't swing your machine
legstoatyour
the bottom, minimize momentum,
Press all the
Controlway
the upweight withtoes,
a stretch
3-4 second your calves
negative at the
tuck your knees towards bottom,yourdon't
chest if lifting your legs straight
bounce
out is too challenging

Set up a comfortable arch,Notes quick pause on the chest and

Shoulder
Start withblades still retracted
explode
your elbows up on
in front and depressed.
ofeach
you rep
and palms Slight archin.in
facing
Rotate uppersoback.that Zero leg drive.
Bracethe dumbbells
with your non-working yourarm,palms face your
squeeze forwardpecsasby you
Hold a pec stretch forthe
pressing press.
30 seconds.
cable Theyour
across stretch
bodyshould be held
Think
Do about swinging
the second athalf the
about acable
of the 7/10
ROM out and
intensity.
for up as if "drawing
pressdowns ("the a
Extend
Do yoursets
4 squeeze")
feeder triceps
and sword"
with
the
of 10 your
first
reps from
arm
half
by your
of theside
more
gradually ROMout for
to the
building theside
overhead thanup
weight a
regular pressdown.
fromhitting
set to failure Feelis the
extensions
set. Set stretch
("the as the4-5).
stretch") cableSetmoves across
After at1~10 pretty
reps, light
do a (RPE
dropset. Strip 2the
is aweight
little
heavier (RPE 6-7).
back ~30-50% andSet is your
do 3another
torso
a little heavier
5 reps withagain
nice (RPE 7-8). Set 4
and controlled
is your hard set: try to hittechnique
failure at 10 reps on this last set.
Use 3 different grips for the 3 working sets (ideally going from
Do DB lat pullovers, butwider cut out the top half of the ROM (stay
to closer)
Hold a lat stretch
entirelyfor 30
1stseconds.
in the stretched The stretch
aspect
set: low-to-high should
of the lift) be held at
about
2nd aset:
7/10 intensity.
mid-range
Focus on contracting
Do preacher your
3rd
curls, but biceps,
set:
cut theminimize
high-to-low
out torso
top half of themomentum
ROM (stay
Sit back entirely
and down,in the stretched
keep your youraspect
upper of the lift)
back
Drop the weight by ~25% from top set.tight to thepause.
2 second bar
Maintain
Sit backaandneutral
down,lower
keepback,
yourset yourback
upper hipstight
back,todon't allow
the bar
Take medium strides,your minimize
spine the amount you push off your
to round
Focusallon squeezing rear leg
Press the way up toyouryourhamstrings to move
toes, stretch the weight
your calves at the
Hold a plate orbottom,
DB to yourdon'tchest
bounce
and crunch hard!

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

Kroc
Use rows are basically
~45° incline and a just
grip awidth
dumbbell row with
just outside mild cheating
shoulder width
and5a reps:
First slightly more upright
5-second lowering posture.
phase,Don'tlast 15bereps
afraid to go
constant
Place heavy
yourtension
handsand
(nouse
close strapsatif the
pausing
together your gripground
on bottom
the is limiting
or top)
so that they
Curl
Brace across
your your
lats, body
chest with
tall, your
pull the arm
slackout to
out the
of side
the baratbefore
~60°
form a diamond shape and do as many pushups as possible
lifting
Think about
Medium feetwith
widthdoing a smooth
aplacement
high-hip ontempo
conventional
the platform, deadlift with
don't a
allow
Keep your hipsyour straight,
slight doback
bend
lower Nordic
in the ham curls if no GHR
toknees
round
Don't swing your machine
legstoatyour
the bottom, minimize momentum,
Press all the
Controlway
the upweight withtoes,
a stretch
3-4 second your calves
negative at the
tuck your knees towards bottom,yourdon't
chest if lifting your legs straight
bounce
out is too challenging

Set up a comfortable arch,Notes quick pause on the chest and

Shoulder
Start withblades still retracted
explode
your elbows up on
in front and depressed.
ofeach
you rep
and palms Slight archin.in
facing
Rotate uppersoback. that Zero leg drive.
Bracethe dumbbells
with your non-working yourarm,palms face your
squeeze forwardpecsasby you
Hold a pec stretch forthe
pressing press.
30 seconds.
cable Theyour
across stretch
bodyshould be held
Think
Do about swinging
the second athalf
aboutthe acable
of the 7/10
ROM out and
intensity.
for up as if "drawing
pressdowns ("the a
Extend
Do yoursets
4 squeeze")
feeder triceps
and sword"
with
the
of 10 your
first
reps from
arm
half
by ofyour
theside
more
gradually ROMout for
to the
building theside
overhead thanup
weight a
regular pressdown.
fromhitting
set to failure Feelis the
extensions
set. Set stretch
("the as the4-5).
stretch") cableSet moves across
After at1~10 pretty
reps, light
do a (RPE
dropset. Strip 2the
is aweight
little
heavier
back (RPE 6-7).
~30-50% and Set
do is your
3another torso
a little
5 heavier
reps with again
nice (RPE 7-8). Set 4
and going
controlled
Use
is 3 different
your hard grips
set: try for
to the
hit 3 working
failure at 10sets
reps(ideally
on this last from
set.
Do DB lat pullovers, butwider technique
cut out the top half of the ROM (stay
to closer)
entirely in the stretched aspect of the lift)
 Hold a lat stretch for 30 1stseconds. The stretch should be held at
set: low-to-high
about
2nd aset:
7/10 intensity.
mid-range
Focus on contracting
Do preacher your
3rd
curls, but biceps,
set:
cut theminimize
high-to-low
out torso
top half of themomentum
ROM (stay
Sit back entirely
and down,in the stretched
keep your youraspect
upper of the lift)
back
Drop the weight by ~25% from top set.tight to thepause.
2 second bar
Maintain
Sit backaandneutral
down,lower
keepback,
yourset yourback
upper hipstight
back,todon't allow
the bar
Take medium strides,your minimize
spine the amount you push off your
to round
Focusallon squeezing rear leg
Press the way up toyouryourhamstrings to move
toes, stretch the weight
your calves at the
Hold a plate orbottom,
DB to yourdon'tchest
bounce
and crunch hard!
1.5x shoulder width grip, pull your chest to the bar
Kroc rows are basically
Use ~45° incline and a just
grip awidth
dumbbell row with
just outside mild cheating
shoulder width
and5a reps:
First slightly more upright
5-second lowering posture.
phase,Don'tlast 15bereps
afraid to go
constant
Place heavy
yourtension
handsand
(nouse
close strapsatif the
pausing
together your gripground
on bottom
the is limiting
or top)
so that they
Curl
Brace across
your your
lats, body
chest with
tall, your
pull the arm
slackout to
out the
of side
the baratbefore
~60°
form a diamond shape and do as many pushups as possible
lifting
Think about
Medium feetwith
widthdoing a smooth
aplacement
high-hip ontempo
conventional
the platform, deadlift with
don't a
allow
Keep your hipsyour straight,
slight doback
bend
lower Nordic
in the ham curls if no GHR
toknees
round
Don't swing your machine
legstoatyour
the bottom, minimize momentum,
Press all the
Controlway
the upweight withtoes,
a stretch
3-4 second your calves
negative at the
tuck your knees towards bottom,yourdon't
chest if lifting your legs straight
bounce
out is too challenging

PARE FOR THE NEXT 6 WEEKS!

Set up a comfortable arch,Notes quick pause on the chest and
Shoulder
Start withblades still retracted
explode
your elbows up on
in front and depressed.
ofeach
you rep
and palms Slight archin.in
facing
Rotate uppersoback. that Zero leg drive.
Bracethe dumbbells
with your non-working yourarm,palms face your
squeeze forwardpecsasby you
Hold a pec stretch forthe
pressing press.
30 seconds.
cable Theyour
across stretch
bodyshould be held
Think
Do about swinging
the second athalf
aboutthe acable
of the 7/10
ROM out and
intensity.
for up as if "drawing
pressdowns ("the a
Extend
Do yoursets
4 squeeze")
feeder triceps
and sword"
with
the
of 10 your
first
reps from
arm
half
by ofyour
theside
more
gradually ROMout for
to the
building theside
overhead thanup
weight a
regular pressdown.
fromhitting
set to failure Feelis the
extensions
set. Set stretch
("the as the4-5).
stretch") cableSet moves across
After at1~10 pretty
reps, light
do a (RPE
dropset. Strip 2the
is aweight
little
heavier
back (RPE 6-7).
~30-50% and Set
do is your
3another torso
a little
5 heavier
reps with again
nice (RPE 7-8). Set 4
and going
controlled
Use
is 3 different
your hard grips
set: try for
to the
hit 3 working
failure at 10sets
reps(ideally
on this last from
set.
Do DB lat pullovers, butwider technique
cut out the top half of the ROM (stay
to closer)
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 1stseconds. The stretch should be held at
set: low-to-high
about
2nd aset:
7/10 intensity.
mid-range
Focus on contracting
Do preacher your
3rd
curls, but biceps,
set:
cut theminimize
high-to-low
out torso
top half of themomentum
ROM (stay
Sit back entirely
and down,in the stretched
keep your youraspect
upper of the lift)
back
Drop the weight by ~25% from top set.tight to thepause.
2 second bar
Maintain
Sit backaandneutral
down,lower
keepback,
yourset yourback
upper hipstight
back,todon't allow
the bar
Take medium strides,your minimize
spine the amount you push off your
to round
Focusallon squeezing rear leg
Press the way up toyouryourhamstrings to move
toes, stretch the weight
your calves at the
Hold a plate orbottom,
DB to yourdon'tchest
bounce
and crunch hard!
1.5x shoulder width grip, pull your chest to the bar
Kroc rows are basically
Use ~45° incline and a just
grip awidth
dumbbell row with
just outside mild cheating
shoulder width
and5a reps:
First slightly more upright
5-second lowering posture.
phase,Don't bereps
last 15 afraid to go
constant
heavy
tensionand(nouse strapsatif the
pausing your gripground
on bottom is limiting
Place your
Curl across hands close
your body together
with your arm out to or
the thetop)
so that
side they
at ~60°
form your
Brace a diamond shape
lats, chest and
tall, dothe
pull as many
slack outpushups
of theasbar
possible
before
with
Think about doing a high-hip a smooth tempo
conventional deadlift with a
lifting
Medium width feet slight bend inon
placement thethe platform, don't allow
knees
Keep your hipsyour straight,
lowerdoback Nordic ham curls if no GHR
to round
Control theupweight machine
with a 3-4 second negative
Don't swing your legs at the toes,
Press all the way to your bottom,stretch your
minimize calves at the
momentum,
tuck your knees towards bottom, yourdon't
chestbounce
if lifting your legs straight
out is too challenging
 Week 1 Exercise
Bench Press
High-Incline Smith Machine Press
Push #1 Egyptian Cable Lateral Raise
Overhead Cable Triceps Extension
Cable Triceps Kickback
Neutral-Grip Lat Pulldown
Pendlay Row
Pull #1 Reverse Pec Deck
EZ-Bar Curl
Hammer Cheat Curl
Squat or Machine Squat
Barbell RDL
Legs #1 Leg Extension
Seated Calf Raise
Cable Crunch
Wide-Grip Pull-Up
Seated DB Shoulder Press
Close-Grip Seated Cable Row
Upper #1 Weighted Dip
Machine Lateral Raise
Alternating DB Curl
Triceps Pressdown
Hack Squat
Dumbbell Walking Lunge
Lower #1 Seated Leg Curl
Standing Calf Raise
Decline Plate-Weighted Crunch
 Week 2 Exercise
Bench Press
High-Incline Smith Machine Press
Push #1 Egyptian Cable Lateral Raise
Overhead Cable Triceps Extension
Cable Triceps Kickback
Neutral-Grip Lat Pulldown
Pendlay Row
Pull #1 Reverse Pec Deck
EZ-Bar Curl
Hammer Cheat Curl
Squat or Machine Squat
Barbell RDL
Legs #1 Leg Extension
Seated Calf Raise
Cable Crunch
Wide-Grip Pull-Up
Seated DB Shoulder Press
Close-Grip Seated Cable Row
Upper #1 Weighted Dip
Machine Lateral Raise
Alternating DB Curl
Triceps Pressdown
Deadlift
Dumbbell Walking Lunge
Lower #1 Seated Leg Curl
Standing Calf Raise
Decline Plate-Weighted Crunch

Week 3 Exercise
Bench Press
High-Incline Smith Machine Press
Push #1 Egyptian Cable Lateral Raise
Overhead Cable Triceps Extension
Cable Triceps Kickback
Neutral-Grip Lat Pulldown
Pendlay Row
Pull #1 Reverse Pec Deck
EZ-Bar Curl
Hammer Cheat Curl
 Squat or Machine Squat
Barbell RDL
Legs #1 Leg Extension
Seated Calf Raise
Cable Crunch
Wide-Grip Pull-Up
Seated DB Shoulder Press
Close-Grip Seated Cable Row
Upper #1 Weighted Dip
Machine Lateral Raise
Alternating DB Curl
Triceps Pressdown
Hack Squat
Dumbbell Walking Lunge
Lower #1 Seated Leg Curl
Standing Calf Raise
Decline Plate-Weighted Crunch

Week 4 Exercise
Bench Press
High-Incline Smith Machine Press
Push #1 Egyptian Cable Lateral Raise
Overhead Cable Triceps Extension
Cable Triceps Kickback
Neutral-Grip Lat Pulldown
Pendlay Row
Pull #1 Reverse Pec Deck
EZ-Bar Curl
Hammer Cheat Curl
Squat or Machine Squat
Barbell RDL
Legs #1 Leg Extension
Seated Calf Raise
Cable Crunch
Wide-Grip Pull-Up
Seated DB Shoulder Press
Close-Grip Seated Cable Row
Upper #1 Weighted Dip
Upper #1
Machine Lateral Raise
Alternating DB Curl
Triceps Pressdown
Deadlift
Dumbbell Walking Lunge
Lower #1 Seated Leg Curl
Standing Calf Raise
Decline Plate-Weighted Crunch
 Ultimate PPL Program - 5x/W

Phase 2 - Maximum Effort (Low vo

Warm-up Sets Working Sets Reps Load RPE
3-4 1 3-5 8-9
2 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 2 6-8 10
3 3 4-6 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 1 4-6 10
3-4 1 3-5 8-9
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
2 2 6-8 10
Optional Rest Day
3 2 4-6 10
3 2 6-8 10
3 1 4-6 10
3 2 4-6 10
2 2 6-8 10
2 1 4-6 10
2 1 4-6 10
3-4 2 4-6 9-10
3 2 4-6 10
2 2 4-6 10
2 2 6-8 10
2 2 6-8 10
Mandatory 1-2 Rest D
Warm-up Sets Working Sets Reps Load RPE
3-4 1 3-5 8-9
2 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 2 6-8 10
3 3 4-6 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 1 4-6 10
3-4 1 3-5 8-9
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
2 2 6-8 10
Optional Rest Day
3 2 4-6 10
3 2 6-8 10
3 1 4-6 10
3 2 4-6 10
2 2 6-8 10
2 1 4-6 10
2 1 4-6 10
3-4 2 4-6 8-9
3 2 4-6 10
2 2 4-6 10
2 2 6-8 10
2 2 6-8 10
Mandatory 1-2 Rest D
Warm-up Sets Working Sets Reps Load RPE
3-4 1 3-5 8-9
2 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 2 6-8 10
3 3 4-6 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 1 4-6 10
 3-4 1 3-5 8-9
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
2 2 6-8 10
Optional Rest Day
3 2 4-6 10
3 2 6-8 10
3 1 4-6 10
3 2 4-6 10
2 2 6-8 10
2 1 4-6 10
2 1 4-6 10
3-4 2 4-6 9-10
3 2 4-6 10
2 2 4-6 10
2 2 6-8 10
2 2 6-8 10
Mandatory 1-2 Rest D
Warm-up Sets Working Sets Reps Load RPE
3-4 1 3-5 8-9
2 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 2 6-8 10
3 3 4-6 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 1 4-6 10
3-4 1 3-5 8-9
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
2 2 6-8 10
Optional Rest Day
3 2 4-6 10
3 2 6-8 10
3 1 4-6 10
3 2 4-6 10
 2 2 6-8 10
2 1 4-6 10
2 1 4-6 10
3-4 2 4-6 8-9
3 2 4-6 10
2 2 4-6 10
2 2 6-8 10
2 2 6-8 10
Mandatory 1-2 Rest D
ram - 5x/Week Spreadsheet

Effort (Low volume, high intensity)

Rest Substitution Option 1 Substitution Option 2
~3-5 min DB Bench Press Machine Chest Press
~3-4 min Incline DB Press Incline Machine Press
~2-3 min DB Lateral Raise Machine Lateral Raise
~2-3 min DB Floor Skull Crusher DB French Press
~2-3 min DB Triceps Kickback Triceps Pressdown
~3-4 min Neutral-Grip Pull-Up Machine Pulldown
~3-4 min Meadows Row Single-Arm Row
~2-3 min Reverse Cable Flye Bent-Over Reverse DB Flye
~2-3 min DB Curl Cable Curl
0 min Inverse Zottman Curl DB Curl
~3-5 min Machine Squat Bulgarian Split Squat
~3-4 min DB RDL 45° Hyperextension
~2-3 min DB Step-Up Goblet Squat
~2-3 min Standing Calf Raise Leg Press Toe Press
~2-3 min Plate-Weighted Crunch Machine Crunch
Optional Rest Day
~3-4 min Wide-Grip Lat PulldownMachine Pulldown
~3-4 min Machine Shoulder Press
Standing DB Arnold Press
~3-4 min T-Bar Row Incline Chest-Supported DB Row
~3-4 min Machine Chest Press DB Bench Press
~2-3 min DB Lateral Raise Cable Lateral Raise
~2-3 min EZ Bar Curl Cable Curl
0 min Cable Triceps KickbackDB Triceps Kickback
~3-5 min Machine Squat Bulgarian Split Squat
~3-4 min DB Step-Up Goblet Squat
~2-3 min Lying Leg Curl Nordic Ham Curl
~2-3 min Seated Calf Raise Leg Press Toe Press
~2-3 min Cable Crunch Machine Crunch
datory 1-2 Rest Days
 Rest Substitution Option 1 Substitution Option 2
~3-5 min DB Bench Press Machine Chest Press
~3-4 min Incline DB Press Incline Machine Press
~2-3 min DB Lateral Raise Machine Lateral Raise
~2-3 min DB Floor Skull Crusher DB French Press
~2-3 min DB Triceps Kickback Triceps Pressdown
~3-4 min Neutral-Grip Pull-Up Machine Pulldown
~3-4 min Meadows Row Single-Arm Row
~2-3 min Reverse Cable Flye Bent-Over Reverse DB Flye
~2-3 min DB Curl Cable Curl
0 min Inverse Zottman Curl DB Curl
~3-5 min Machine Squat Bulgarian Split Squat
~3-4 min DB RDL 45° Hyperextension
~2-3 min DB Step-Up Goblet Squat
~2-3 min Standing Calf Raise Leg Press Toe Press
~2-3 min Plate-Weighted Crunch Machine Crunch
Optional Rest Day
~3-4 min Wide-Grip Lat PulldownMachine Pulldown
~3-4 min Machine Shoulder Press
Standing DB Arnold Press
~3-4 min T-Bar Row Incline Chest-Supported DB Row
~3-4 min Machine Chest Press DB Bench Press
~2-3 min DB Lateral Raise Cable Lateral Raise
~2-3 min EZ Bar Curl Cable Curl
0 min Cable Triceps KickbackDB Triceps Kickback
~3-5 min Trap Bar Deadlift Barbell Hip Thrust
~3-4 min DB Step-Up Goblet Squat
~2-3 min Lying Leg Curl Nordic Ham Curl
~2-3 min Seated Calf Raise Leg Press Toe Press
~2-3 min Cable Crunch Machine Crunch
datory 1-2 Rest Days
Rest Substitution Option 1 Substitution Option 2
~3-5 min DB Bench Press Machine Chest Press
~3-4 min Incline DB Press Incline Machine Press
~2-3 min DB Lateral Raise Machine Lateral Raise
~2-3 min DB Floor Skull Crusher DB French Press
~2-3 min DB Triceps Kickback Triceps Pressdown
~3-4 min Neutral-Grip Pull-Up Machine Pulldown
~3-4 min Meadows Row Single-Arm Row
~2-3 min Reverse Cable Flye Bent-Over Reverse DB Flye
~2-3 min DB Curl Cable Curl
0 min Inverse Zottman Curl DB Curl
 ~3-5 min Machine Squat Bulgarian Split Squat
~3-4 min DB RDL 45° Hyperextension
~2-3 min DB Step-Up Goblet Squat
~2-3 min Standing Calf Raise Leg Press Toe Press
~2-3 min Plate-Weighted Crunch Machine Crunch
Optional Rest Day
~3-4 min Wide-Grip Lat PulldownMachine Pulldown
~3-4 min Machine Shoulder Press
Standing DB Arnold Press
~3-4 min T-Bar Row Incline Chest-Supported DB Row
~3-4 min Machine Chest Press DB Bench Press
~2-3 min DB Lateral Raise Cable Lateral Raise
~2-3 min EZ Bar Curl Cable Curl
0 min Cable Triceps KickbackDB Triceps Kickback
~3-5 min Machine Squat Bulgarian Split Squat
~3-4 min DB Step-Up Goblet Squat
~2-3 min Lying Leg Curl Nordic Ham Curl
~2-3 min Seated Calf Raise Leg Press Toe Press
~2-3 min Cable Crunch Machine Crunch
datory 1-2 Rest Days
Rest Substitution Option 1 Substitution Option 2
~3-5 min DB Bench Press Machine Chest Press
~3-4 min Incline DB Press Incline Machine Press
~2-3 min DB Lateral Raise Machine Lateral Raise
~2-3 min DB Floor Skull Crusher DB French Press
~2-3 min DB Triceps Kickback Triceps Pressdown
~3-4 min Neutral-Grip Pull-Up Machine Pulldown
~3-4 min Meadows Row Single-Arm Row
~2-3 min Reverse Cable Flye Bent-Over Reverse DB Flye
~2-3 min DB Curl Cable Curl
0 min Inverse Zottman Curl DB Curl
~3-5 min Machine Squat Bulgarian Split Squat
~3-4 min DB RDL 45° Hyperextension
~2-3 min DB Step-Up Goblet Squat
~2-3 min Standing Calf Raise Leg Press Toe Press
~2-3 min Plate-Weighted Crunch Machine Crunch
Optional Rest Day
~3-4 min Wide-Grip Lat PulldownMachine Pulldown
~3-4 min Machine Shoulder Press
Standing DB Arnold Press
~3-4 min T-Bar Row Incline Chest-Supported DB Row
~3-4 min Machine Chest Press DB Bench Press
 ~2-3 min DB Lateral Raise Cable Lateral Raise
~2-3 min EZ Bar Curl Cable Curl
0 min Cable Triceps KickbackDB Triceps Kickback
~3-5 min Trap Bar Deadlift Barbell Hip Thrust
~3-4 min DB Step-Up Goblet Squat
~2-3 min Lying Leg Curl Nordic Ham Curl
~2-3 min Seated Calf Raise Leg Press Toe Press
~2-3 min Cable Crunch Machine Crunch
datory 1-2 Rest Days
 Set up a comfortable arch,Notes quick pause on the chest and
Set the bench at a 45-60explode degree
up onincline,
each rep touch the bar to your
Lean away from upperthe cable.chest withon
Focus control
squeezing your delts.
Do both
Lean slightly arms at
forward, once,
lock yourresist
elbow thebehind
negative
your torso
(shoulder
Pullmovement
your elbows hyperextension)
Initiate the bydown against
squeezing youryour sides blades
shoulder
together, pull to your
Swing the lower
weightchest,
"out",avoid using momentum
not "back"
Arccan
You theuse
bar slight
"out" momentum
not "up", focus on squeezing
on the concentric,your but biceps
control
Sit backathe
Maintain and eccentric
down,
neutral lower
withyour
keep yourupper
back, set
elbows
yourback
stationary
hips tight
back,todon't
the bar
allow
Focusall
onthesqueezing your
your spine
quads to round
Press way up to your toes,tostretch
make the yourweight
calvesmove.
at the
Round bottom, don'tasbounce
your back you crunch
Use ~1.5x shoulder width grip. Add weight or use assistance as
Bringneeded to hit RPE.allKeep formdown,
as consistent astorso
possible.
Focusthe on dumbbells
squeezing your the way
shoulder bladeskeep your
together, upright
drive your
Tuck your elbows atelbows45°, lean yourand
down torso forward 15°, shoulder
back.
Alternate
Focus onarms width
with
squeezing eachor slightly
your curl: dowider
lateral 1 reptogrip
delt with
moveyour
theright arm,
weight
one rep with your left arm. Repeat until you reach 4-6 reps
AllowFocus
your on squeezing
knees to come your
with triceps
each
forward arm. to move
(past the weight
your toes), focus the
Do 4-6 reps with each leg (10-12
tension on yourtotal strides). Straps may be
quads
Focusallon helpful if your
squeezing grip becomestolimiting.
Press the way up toyour yourhamstrings
toes, stretchmove the weight
your calves at the
Hold a plate orbottom,
DB to yourdon'tchest
bounceand crunch hard!
 Set up a comfortable arch,Notes quick pause on the chest and
Set the bench at a 45-60explode degree
up onincline,
each rep touch the bar to your
Lean away from upper chest
the cable. withon
Focus control
squeezing your delts.
Do both
Lean slightly arms at
forward, once,
lock yourresist
elbow thebehind
negative
your torso
(shoulder
Pullmovement
your elbows hyperextension)
Initiate the bydown against
squeezing youryour sides blades
shoulder
together, pull to your
Swing the lower
weightchest,
"out",avoid using momentum
not "back"
Arccan
You theuse
bar slight
"out" momentum
not "up", focus on squeezing
on the concentric,yourbut biceps
control
Sit backathe
Maintain and eccentric
down,
neutral lower
withyour
keep yourupper
back, set
elbows
yourback
stationary
hips tight
back,todon't
the bar
allow
Focusallonthesqueezing your
your spine
quads to round
Press way up to your toes,tostretch
make theyourweight
calvesmove.
at the
Round bottom, don'tasbounce
your back you crunch
Use ~1.5x shoulder width grip. Add weight or use assistance as
Bringneeded to hit RPE.
allKeep formdown,
as consistent astorso
possible.
Focusthe on dumbbells
squeezing your the way
shoulder keep
blades your
together, driveupright
your
Tuck your elbows atelbows45°, lean your torso
down and back. forward 15°, shoulder
Alternate
Focus onarms width
with each
squeezing or slightly
yourcurl: dowider
lateral 1 reptogrip
delt with
moveyour
theright arm,
weight
one rep with your left arm. Repeat until you reach 4-6 reps
Focus
Can pull sumoon or
squeezing youreach
with
conventional, triceps
withtowhatever
go arm. move thevariation
weight you
Do 4-6 reps with eachare leg stronger
(10-12 totalwithstrides). Straps may be
Focusallon helpful if your
squeezing grip becomestolimiting.
Press the way up toyouryourhamstrings
toes, stretchmove the weight
your calves at the
Hold a plate orbottom, don'tchest
DB to your bounce
and crunch hard!

Set up a comfortable arch,Notesquick pause on the chest and

Set the bench at a 45-60
explodedegree
up onincline, touch the bar to your
each rep
Lean away from upper chest
the cable. withon
Focus control
squeezing your delts.
Do both
Lean slightly arms at
forward, once,
lock yourresist
elbow thebehind
negative
your torso
(shoulder
Pullmovement
your elbows hyperextension)
Initiate the bydown against
squeezing youryour sides blades
shoulder
together, pull to your
Swing the lower
weightchest,
"out",avoid using momentum
not "back"
Arccan
You theuse
bar slight
"out" momentum
not "up", focus on squeezing
on the concentric,your
but biceps
control
the eccentric with your elbows stationary
 Sit backaand
Maintain down,
neutral keep
lower yourset
back, upper
yourback
hips tight
back,todon't
the bar
allow
Focusall
onthe
squeezing your
yourspine
quadsto round
Press way up to your toes,tostretch
make the
yourweight
calvesmove.
at the
Round bottom, don'tasbounce
your back you crunch
Use ~1.5x shoulder width grip. Add weight or use assistance as
Bringneeded to hit RPE.
allKeep formdown,
as consistent astorso
possible.
Focusthe
on dumbbells
squeezing your the way
shoulder keep
blades your
together, upright
drive your
Tuck your elbows atelbows
45°, lean yourand
down torso forward 15°, shoulder
back.
Alternate
Focus onarms width
with
squeezing eachor slightly
your curl: dowider
lateral 1 reptogrip
delt with your
move theright arm,
weight
one rep with your left arm. Repeat until you reach 4-6 reps
AllowFocus
your on squeezing
knees to come your
with triceps
each
forward arm. to move
(past the weight
your toes), focus the
Do 4-6 reps with each leg (10-12
tension on yourtotal strides). Straps may be
quads
Focusallon helpful if your
squeezing grip becomestolimiting.
Press the way up toyouryourhamstrings
toes, stretchmove the weight
your calves at the
Hold a plate orbottom,
DB to yourdon'tchest
bounce
and crunch hard!

Set up a comfortable arch,Notes quick pause on the chest and

Set the bench at a 45-60explodedegree
up onincline,
each reptouch the bar to your
Lean away from upper chest
the cable. withon
Focus control
squeezing your delts.
Do both
Lean slightly arms at
forward, once,
lock yourresist
elbow thebehind
negative
your torso
(shoulder
Pullmovement
your elbows hyperextension)
Initiate the bydown against
squeezing youryour sides blades
shoulder
together, pull to your
Swing the lower
weightchest,
"out",avoid using momentum
not "back"
Arccan
You theuse
bar slight
"out" momentum
not "up", focus on squeezing
on the concentric,your
but biceps
control
Sit backathe
Maintain and eccentric
down,
neutral lower
withyour
keep yourupper
back, set
elbows
yourback
stationary
hips tight
back,todon't
the bar
allow
Focusallonthesqueezing your
your spine
quads to round
Press way up to your toes,tostretch
make theyourweight
calvesmove.
at the
Round bottom, don'tasbounce
your back you crunch
Use ~1.5x shoulder width grip. Add weight or use assistance as
Bringneeded to hit RPE.
allKeep formdown,
as consistent astorso
possible.
Focusthe on dumbbells
squeezing your the way
shoulder keep
blades your
together, upright
drive your
Tuck your elbows atelbows45°, lean yourand
down torso forward 15°, shoulder
back.
width or slightly wider grip
 Alternate
Focus onarms with each
squeezing yourcurl: do delt
lateral 1 reptowith
moveyour
theright arm,
weight
one rep with your left arm. Repeat until you reach 4-6 reps
Focus
Can pull sumoon or
squeezing youreach
with
conventional, triceps
withtowhatever
go arm. move thevariation
weight you
Do 4-6 reps with eachare leg stronger
(10-12 total
withstrides). Straps may be
Focusallon helpful if your
squeezing grip becomestolimiting.
Press the way up toyour
yourhamstrings
toes, stretchmove the weight
your calves at the
Hold a plate orbottom, don'tchest
DB to your bounce
and crunch hard!
 Week 1 Exercise
Low Incline DB Press
Machine Shoulder Press
Cable Crossover Ladder
Push #1 A1: Lean-In Constant Tension DB Lateral Raise
A2: Side Delt Static Stretch (30s)
Overhead Triceps Extension
Med-Ball Close Grip Push Up
1-Arm Half Kneeling Lat Pulldown
Omni-Grip Lat Pulldown
Machine Low Row
Pull #1 Cable Shrug-In
Reverse Pec Deck
EZ-Bar Curl (Heavy)
A1: EZ-Bar Modified Bicep 21's
A2: Bicep Static Stretch (30s)
Front Squat
Dumbbell RDL
Legs #1 Walking Lunge
Slow Seated Leg Curl (3 up, 3 down)
Leg Press Toe Press
LLPT Plank
Bench Press (Top Set)
Bench Press (Back Off AMRAP)
Pull-Up
Upper #1 Standing Dumbbell Arnold Press
Wide-Grip Cable Row
Triceps Pressdown
Bayesian Cable Curl
Deadlift
Leg Press
Lower #1
Lower #1 Leg Extension
Lying Leg Curl
Seated Calf Raise
Corpse Crunch

Week 2 Exercise
Low Incline DB Press
Machine Shoulder Press
Cable Crossover Ladder
Push #1 A1: Lean-In Constant Tension DB Lateral Raise
A2: Side Delt Static Stretch (30s)
Overhead Triceps Extension
Med-Ball Close Grip Push Up
1-Arm Half Kneeling Lat Pulldown
Omni-Grip Lat Pulldown
Machine Low Row
Pull #1 Cable Shrug-In
Reverse Pec Deck
EZ-Bar Curl (Heavy)
A1: EZ-Bar Modified Bicep 21's
A2: Bicep Static Stretch (30s)
Front Squat
Dumbbell RDL
Legs #1 Walking Lunge
Slow Seated Leg Curl (3 up, 3 down)
Leg Press Toe Press
LLPT Plank
Bench Press (Top Set)
Bench Press (Back Off AMRAP)
Pull-Up
Upper #1 Standing Dumbbell Arnold Press
Wide-Grip Cable Row
Triceps Pressdown
Bayesian Cable Curl
Deadlift
Leg Press
Lower #1 Leg Extension
Lying Leg Curl
Seated Calf Raise
Corpse Crunch
 FULL DELOAD WEEK: AVOID FAILURE AND T
Week 3 Exercise
Low Incline DB Press
Machine Shoulder Press
Cable Crossover Ladder
Push #1 A1: Lean-In Constant Tension DB Lateral Raise
A2: Side Delt Static Stretch (30s)
Overhead Triceps Extension
Med-Ball Close Grip Push Up
1-Arm Half Kneeling Lat Pulldown
Omni-Grip Lat Pulldown
Machine Low Row
Pull #1 Cable Shrug-In
Reverse Pec Deck
EZ-Bar Curl (Heavy)
A1: EZ-Bar Modified Bicep 21's
A2: Bicep Static Stretch (30s)
Front Squat
Dumbbell RDL
Legs #1 Walking Lunge
Slow Seated Leg Curl (3 up, 3 down)
Leg Press Toe Press
LLPT Plank
Bench Press
Pull-Up
Upper #1 Standing Dumbbell Arnold Press
Wide-Grip Cable Row
Triceps Pressdown
Bayesian Cable Curl
Deadlift
Leg Press
Lower #1 Leg Extension
Lying Leg Curl
Seated Calf Raise
Corpse Crunch
 )Ultimate PPL Program - 5x/

Phase 3 - Supercompensation (High vo

Warm-up Sets Working Sets Reps Load RPE
2 3 20 9
2 3 15 9
1 3 20 10
1 3 15 10
0 3 30s HOLD N/A
1 3 20 10
0 1 AMRAP 10
1 2 20 9
1 3 20 9
2 4 20 9
1 3 20 10
1 3 20 10
2 1 4-6 9
0 2 21 10
0 2 30s HOLD N/A
2-3 3 15 7-8
1 3 20 9
1 3 10 9
1 3 8 10
1 3 20 10
0 3 20 10
Optional Rest Da
3-4 1 2-4 ~60% of AMRAP 8-9
0 1 AMRAP set load 10
2 6 3 7-8
2 3 15 9
2 10 3 7-8
1 3 20 10
1 3 20 10
3-4 2 8 9
2-3 2 20 9
 1 5 20 10
1 3 20 10
1 3 20 10
0 3 20 10
Mandatory 1-2 Rest
Warm-up Sets Working Sets Reps Load RPE
2 3 20 9
2 3 15 9
1 3 20 10
1 3 15 10
0 3 30s HOLD N/A
1 3 20 10
0 1 AMRAP 10
1 2 20 9
1 3 20 9
2 4 20 9
1 3 20 10
1 3 20 10
2 1 4-6 9
0 2 21 10
0 2 30s HOLD N/A
2-3 3 15 7-8
1 3 20 9
1 3 10 9
1 3 8 10
1 3 20 10
0 3 20 10
Optional Rest Da
3-4 1 2-4 ~60% of AMRAP 8-9
0 1 AMRAP set load 10
2 6 3 7-8
2 3 15 9
2 10 3 7-8
1 3 20 10
1 3 20 10
3-4 2 8 9
2-3 2 20 9
1 5 20 10
1 3 20 10
1 3 20 10
0 3 20 10
 Mandatory 1-2 Rest

D FAILURE AND TRAIN LIGHTER THIS WEEK BEFORE RUNNIN

Warm-up Sets Working Sets Reps Load RPE
2 2 12 6
2 2 12 6
1 2 15 7
1 2 12 7
0 2 30s HOLD N/A
1 2 15 7
0 1 AMRAP 7
1 2 12 6
1 3 12 6
2 2 12 6
1 2 12 7
1 2 12 7
2 1 4-6 7
0 1 21 7
0 1 30s HOLD N/A
2-3 2 10 6
1 2 12 6
1 2 8 6
1 2 8 7
1 2 12 7
0 1 30s 7
Optional Rest Da
3-4 1 2-4 6
2 4 3 6
2 2 12 6
2 6 3 6
1 2 15 7
1 2 15 7
3-4 1 8 6
2-3 1 12 6
1 2 15 7
1 2 15 7
1 2 15 7
0 1 15 7
Mandatory 1-2 Rest
 am - 5x/Week Spreadsheet

tion (High volume, moderate intensity)

Rest Substitution Option 1 Substitution Option 2
~2-3 min Low Incline Machine Press
Low Incline Smith Machine Press
~2-3 min DB Shoulder Press Standing DB Arnold Press
~1-2 min Flat-To-Incline DB Flye Pec Deck
0 min Constant-Tension CableConstant-Tension
Lateral Raise Machine Lateral Ra
0 min N/A N/A
~1-2 min DB Floor Skull Crusher DB French Press
0 min Close-Grip Push Up Kneeling Modified Push Up
~1-2 min 1-Arm Lat Pull-In Cable Lat Pullover
~2-3 min Omni-Grip Pull-Up Chin-Up
~2-3 min Helms Row Incline Chest-Supported DB Row
~1-2 min DB Shrug Plate Shrug
~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye
~1-2 min DB Curl Cable Curl
0 min DB Curl 21's Cable Curl 21's
0 min N/A N/A
~2-3 min High-Bar Box Squat Goblet Squat
~2-3 min Barbell RDL 45° Hyperextension
~2-3 min DB Step-Up Goblet Squat
~1-2 min Lying Leg Curl Nordic Ham Curl
~1-2 min Seated Calf Raise Standing Calf Raise
~1-2 min Ab Wheel Rollout Plank
ptional Rest Day
~3-4 min DB Bench Press Machine Chest Press
~3-4 min DB Bench Press Machine Chest Press
~15 sec Lat Pulldown Machine Pulldown
~2-3 min Seated DB Shoulder Press
Machine Shoulder Press
~15 sec Wide-Grip Machine RowWide-Grip T-Bar Row
~1-2 min Cable Triceps KickbackDB Triceps Kickback
~1-2 min DB Incline Curl DB Curl
~3-4 min Trap Bar Deadlift Barbell Hip Thrust
~2-3 min Goblet Squat Walking Lunge
 ~1-2 min DB Step-Up Goblet Squat
~1-2 min Seated Leg Curl Nordic Ham Curl
~1-2 min Standing Calf Raise Leg Press Toe Press
~1-2 min Plate-Weighted Crunch Cable Crunch
atory 1-2 Rest Days
Rest Substitution Option 1 Substitution Option 2
~2-3 min Low Incline Machine Press
Low Incline Smith Machine Press
~2-3 min DB Shoulder Press Standing DB Arnold Press
~1-2 min Flat-To-Incline DB Flye Pec Deck
0 min Constant-Tension CableConstant-Tension
Lateral Raise Machine Lateral Ra
0 min N/A N/A
~1-2 min DB Floor Skull Crusher DB French Press
0 min Close-Grip Push Up Kneeling Modified Push Up
~1-2 min 1-Arm Lat Pull-In Cable Lat Pullover
~2-3 min Omni-Grip Pull-Up Chin-Up
~2-3 min Helms Row Incline Chest-Supported DB Row
~1-2 min DB Shrug Plate Shrug
~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye
~1-2 min DB Curl Cable Curl
0 min DB Curl 21's Cable Curl 21's
0 min N/A N/A
~2-3 min High-Bar Box Squat Goblet Squat
~2-3 min Barbell RDL 45° Hyperextension
~2-3 min DB Step-Up Goblet Squat
~1-2 min Lying Leg Curl Nordic Ham Curl
~1-2 min Seated Calf Raise Standing Calf Raise
~1-2 min Ab Wheel Rollout Plank
ptional Rest Day
~3-4 min DB Bench Press Machine Chest Press
~3-4 min DB Bench Press Machine Chest Press
~15 sec Lat Pulldown Machine Pulldown
~2-3 min Seated DB Shoulder Press
Machine Shoulder Press
~15 sec Wide-Grip Machine RowWide-Grip T-Bar Row
~1-2 min Cable Triceps KickbackDB Triceps Kickback
~1-2 min DB Incline Curl DB Curl
~3-4 min Trap Bar Deadlift Barbell Hip Thrust
~2-3 min Goblet Squat Walking Lunge
~1-2 min DB Step-Up Goblet Squat
~1-2 min Seated Leg Curl Nordic Ham Curl
~1-2 min Standing Calf Raise Leg Press Toe Press
~1-2 min Plate-Weighted Crunch Cable Crunch
atory 1-2 Rest Days

ORE RUNNING BACK THROUGH WEEK 1 OF THE PROGRAM O

Rest Substitution Option 1 Substitution Option 2
~2-3 min Low Incline Machine Press
Low Incline Smith Machine Press
~2-3 min DB Shoulder Press Standing DB Arnold Press
~1-2 min Flat-To-Incline DB Flye Pec Deck
0 min Constant-Tension Cable Constant-Tension
Lateral Raise Machine Lateral Ra
0 min N/A N/A
~1-2 min DB Floor Skull Crusher DB French Press
0 min Close-Grip Push Up Kneeling Modified Push Up
~1-2 min 1-Arm Lat Pull-In Cable Lat Pullover
~2-3 min Omni-Grip Pull-Up Chin-Up
~2-3 min Helms Row Incline Chest-Supported DB Row
~1-2 min DB Shrug Plate Shrug
~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye
~1-2 min DB Curl Cable Curl
0 min DB Curl 21's Cable Curl 21's
0 min N/A N/A
~2-3 min High-Bar Box Squat Goblet Squat
~2-3 min Barbell RDL 45° Hyperextension
~2-3 min DB Step-Up Goblet Squat
~1-2 min Lying Leg Curl Nordic Ham Curl
~1-2 min Seated Calf Raise Standing Calf Raise
~1-2 min Ab Wheel Rollout Plank
ptional Rest Day
~3-4 min DB Bench Press Machine Chest Press
~15 sec Lat Pulldown Machine Pulldown
~2-3 min Seated DB Shoulder Press
Machine Shoulder Press
~15 sec Wide-Grip Machine Row Wide-Grip T-Bar Row
~1-2 min Cable Triceps KickbackDB Triceps Kickback
~1-2 min DB Incline Curl DB Curl
~3-4 min Trap Bar Deadlift Barbell Hip Thrust
~2-3 min Goblet Squat Walking Lunge
~1-2 min DB Step-Up Goblet Squat
~1-2 min Seated Leg Curl Nordic Ham Curl
~1-2 min Standing Calf Raise Leg Press Toe Press
~1-2 min Plate-Weighted Crunch Cable Crunch
atory 1-2 Rest Days
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Don't stop in between
Do one set with low cable reps,
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press
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weight
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shoulder
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leg should take 3 seconds and
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THE PROGRAM OR ONTO A NEW PROGRAM.
15° bench angle, tuck your Notes elbows on the negative, flare as
Don't
Do onestop in between
set with low cable reps,
you keep smooth
press
position, one setandwithcontrolled
medium-
height tension on theheight
delts with a high cable
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heldarmsat about a 7/10 intensity.
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hands at once,
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ball andthedo negative
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on squeezing your lat1 to setmove
middlethegrip (overhand), 1
weight
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your grip (underhand)
shoulder
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each rep
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weight.
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to make the plank more difficult
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arm
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neck.