11357

11357

INSTRUCTIONS FOR USE

Break down your client's physique relative to the class standard, and choose the best
combo of class relative to need for the client.

Choose a training split below that fits your clients schedule, based on 7-day, 3-on-1-off, 2-
on-1-off rotation.

The letters on the left side of the sessions indicate the order in which to perform the
exercise. Ex. A1 is the first exercise, B1 is the second exercise.

Movements with the same letter denoted with alternating set in the notes section should
be performed by doing the first movement, take a full rest period, perform the second
movement, take a full rest period. Ex. D1, full rest period, D2, full rest period, Repeat

The number under sets corresponds to how many sets of that movement to perform
with in the rep range described to the right.

If the numbers under sets is seperated by a comma, this means the first number of sets
is performed to the first rep range in the reps column, and the second number of sets is
performed to the second number of reps in the rep column. Example: If the set column
has “1,2” and the reps column has “10-15,15-20” this would be 1 set of 10-15 reps and 2
sets of 15-20 reps

All of the sets listed in the workouts are work sets only and do not include any warm up
sets. A work set would be defined as a set that is taken to 0-2 Reps in Reserve based on
where your athlete currently is in their training program.
 11357

INSTRUCTIONS FOR USE

Exercise Suggestions are subject to moving someone up or down the regression patterns
based off skill.

Selecting Loads week to week should aim to fall in the target rep range when you reach
the Reps in Reserve prescribed for that week. If you miss the target rep range, simply
adjust load the following week

Progress the load on a movement when you have reached 1 rep above the target rep
range with a certain load

Pressing inclines based off humeral path across the chest relative to ribcage size as
discussed in the AHO videos.

Set Intensifiers are not included within the program designer, these should be added to
the program based off the need of the athlete

Volume for the sessions are in ranges conducive to hypertrophy. These are just starting
points to assess your client's volume tolerability.

Alternating Set: Perform the first movement, take a full rest period, perform the second
movement, take a full rest period. Ex. D1, full rest period, D2, full rest period, Repeat

Exercise Suggestions are subject to moving someone up or down the regression patterns
based off skill.
 11357

TRAINING SESSION INSTRUCTIONS

Abs: Training abs consistently 2-3 times per week is sufficient for most.

1: Crunch variation of choice: actively taking the midsection through stretch and
contract cycle.
2: Plank Variation of Choice: this is done in order to improve bracing capacity and
ability to keep rib cage in line with the pelvis.

3: Rotational Based Core work added based on need. For most, this will be thoracic
mobility work and not actual need for rotary loading of the midsection.

4: Vacuum based work upon wake daily.

TIPS ON PLACING AB WORK IN THE PROGRAM:

1: Do not place day before leg days with need for heavy bracing (squat and hinge work)

2: For most, do not place ab work at the start of the session as it can affect your ability
maintain position across a variety of movements.

Calves: Consistency within calf training for most is sufficient and should consist of the
following:
1: A straight legged calf raise variation.
2: A seated calf raise variation.
3: A tibialis raise.

TIPS ON PLACING CALF WORK IN THE PROGRAM:

1: Do not start leg days with calf work, it can affect the client’s ability to move through
compounds.
2: Suggest not doing calves the day before hinging or hamstring dominant leg days.
3: Often goes well paired with an upper body day in order to avoid lower body fatigue
affecting the quality of the calf work.
 11357
MENS PHYSIQUE
MENS PHYSIQUE SPLIT BREAKDOWNS

Sessions
General Size Split Breakdown 3 on 1 off 2 on 1 off
Order

1 Chest Focused push Chest Focused Push Chest Focused Push

2 Pull Pull Pull

3 Legs Legs Off

4 Off Off Shoulders and Chest

5 Shoulder Focused Push Shoulder Focused Push Legs

6 Pull 2 Pull Back Only Off

7 Off Arms Pull Back Only

8 Off Arms

9 Off

Sessions Chest Focused Split

3 on 1 off 2 on 1 off
Order Breakdowns

1 Chest Focused push Chest Focused Push Chest Focused Push

2 Pull Pull Pull

3 Chest and Legs Chest and Legs Off

4 Off Off Chest and Shoulders

5 Chest Focused Push 2 Chest and Shoulders Legs

6 Pull 2 Pull - Back Only Off

7 Off Chest and Arms Chest and Arms

8 Off Pull Back Only

9 Off
 11357
Sessions Shoulder Focused Split
3 on 1 off 2 on 1 off
Order Breakdowns

1 Shoulder Focused Push Shoulder Focused Push Shoulder focused Push

2 Pull Pull Pull

3 Shoulders and Legs Shoulders and Legs Off

4 Off Off Shoulders and Chest

5 Shoulder Focused Push 2 Shoulder Focused Push 2 Legs

6 Pull 2 Pull - Back Only Off

7 Off Shoulders and Arms Shoulders and Arms

8 Off Pull - Back only

9 Off

Sessions Back Focused Split

3 on 1 off 2 on 1 off
Order Breakdowns

1 Pull Pull Pull

2 Chest Focused Push Chest Focused Push 2 Shoulder Focused Push

3 Lats and Legs Lats and Legs Off

4 Off Off Pull 2

5 Pull 2 Pull - Back Only Legs

6 Shoulder Focused Push Shoulders and Chest Off

7 Off Lats and Arms Pull 3

8 Off Chest Focused Push

9 Off
 11357

Sessions Arm Focused Split

3 on 1 off 2 on 1 off
Order Breakdowns

1 Chest and Triceps Chest and Arms Chest and Shoulders

2 Pull - Back Only Pull - Back Only Arms

3 Biceps and Legs Arms and Legs Off

4 Off Off Pull

5 Shoulders and Back Shoulders and Chest Arms and Legs

6 Arms Pull 2 - Back Only Off

7 Off Arms Shouders and Arms

8 Off Pull

9 Off
 11357

MENS PHYSIQUE SESSIONS

Order Chest Focused Push Sets Reps

A1 Flat DB Press 3 8-12

B1 Incline Hammer Strength Chest Press 3 8-12

C1 Lateral Raise Machine 3 10-15

D1 Pec Deck 2 10-15

D2 Reverse Pec Deck 3 12-20

E1 Shoulder Width Overhand Pushdown 4 12-20

Notes:
D1 = Flat Press based off upper arm path
D1 = Alternating Set

Order Pull Sets Reps

A1 Nautilus Pulldown/Single Arm Cable Pulldown 2,1 8-12, 12-15

B1 Overhand Chest Supported T-bar Row 3 8-12

C1 Nautilus Xplode Row/ Single Arm HS Row 3 10-15

D1 Single Arm Cable Pullover 2 12-20

E1 DB Preacher Curl 3 10-15

F1 Incline Cable Curl 3 10-15

Notes: Kelso Shrug after last set

 11357

Order Chest and Legs Sets Reps

A1 Flat Cable Fly Press 4 10-15

B1 Cross Body Pushdown 3 10-15

C1 Seated Hamstring Curl 3 8-12

D1 Hack Squat 1 8-12

E1 Leg Press 2 12-20

B1 Adductor 2 10-15

Notes: Chest Movement, Tricep Movement

Order Chest Focused Push 2 Sets Reps

A1 Flat Cable Crossover (bench supported) 3 10-15

B1 Flat Chest Press Machine of Choice 3 8-12

C1 High Incline Smith Machine Press 2 8-12

D1 Cable Lateral 4 10-15

E1 Dip Machine 3 12-20

F1 Lying DB Skullcrusher 3 12-20

Notes:
A1 = Placed first to help athlete with connection
C1 = Front Delt and Chest
 11357

Order Pull 2 Sets Reps

A1 Single Arm Lat Pulldown of Choice 4 10-15

B1 Overhand Chest Supported Row Machine 3 8-12

C1 Single Arm Cable Row 2 8-12

D1 Teres Based Wide Grip Pulldown 2 12-20

E1 Reverse Pec Deck 3 10-15

F1 Hammer Curl of Choice 4 10-15

Order Shoulders and Back Sets Reps

A1 Machine Laterals 4 10-15

B1 Shoulder Press Machine of Choice 2,1 8-12,12-15

C1 Single Arm Cable Pulldown 2 8-12

D1 Overhand Chest Supported Row 3 8-12

E1 Teres Based Wide Grip Pulldown 3 10-15

F1 Reverse Pec Deck 4 10-15

Notes:
B1 = Chosen based off clients external rotation access
 11357

Order Arms Sets Reps

A1 Cross Body Pushdown 3 10-15

A2 DB Curls 3 10-15

B1 Overhand Pushdown Shoulder Width 2 10-15

B2 DB Preacher Curl 3 10-15

C1 Incline Cable Curl 3 10-15

C2 Cable skull Crusher 4 10-15

Notes:
A,B,C = Alternating Set

Order Pull Back Only Sets Reps

A1 Single Arm Lat Pulldown of Choice 4 10-15

B1 Overhand Chest Supported Row Machine 3 8-12

C1 Single Arm Cable Row 1 8-12

D1 Teres Based Wide Grip Pulldown 2 12-20

E1 Reverse Pec Deck 3 10-15

 11357

Order Chest and Arms Sets Reps

A1 Flat Cable Fly Press 3 10-15

B1 Incline Hammer Strength Press 2 8-12

C1 Cross Body Pushdown 4 12-20

C2 DB Curl 4 10-15

D1 Lying DB Skullcrusher or JM Press 3 12-20

D2 Incline Cable Curl 3 10-15

Notes:
C,D = Alternating Set

Order Chest and Shoulders Sets Reps

A1 Flat Cable Crossover (bench supported) 3 10-15

B1 Flat Chest Press Machine of Choice 3 8-12

C1 High Incline Smith Machine Press 2 8-12

D1 Cable Lateral 4 10-15

E1 Cable Y-raise 2 10-15

A1 Flat Cable Crossover (bench supported) 3 10-15

Notes:
A1 = Placed first to help athlete with connection
C1 = Front Delt and Chest
 11357

Order Legs Sets Reps

A1 Seated Hamstring Curl 3 8-12

B1 Hack Squat 1 8-12

C1 Leg Press 2 12-20

D1 Adductor 2 10-15

A1 Seated Hamstring Curl 3 8-12

Order Lats and Legs Sets Reps

A1 Incline Bench Cable Lat Pulldown 3 10-15

B1 Single Arm Cable Pullover 3 10-15

C1 Seated Hamstring Curl 3 8-12

D1 Pendulum Squat 1 8-12

E1 Leg Press 2 12-20

B1 Adductor 2 10-15

Notes:
A1 = Lat Movement
B1 = Lat Movement
 11357

Order Biceps and Legs Sets Reps

A1 Cable Curl 3 10-15

B1 Hammer Curl of Choice 3 10-15

C1 Seated Hamstring Curl 3 8-12

D1 Pendulum Squat 1 8-12

E1 Leg Press 2 12-20

B1 Adductor 2 10-15

Notes:
A1 = Bicep Movement
B1 = Bicep Movement

Order Chest and Triceps Sets Reps

A1 Flat DB Press 3 8-12

B1 Dip Machine 3 10-15

C1 Flat Cable Fly Press 3 10-15

D1 Lateral Raise Machine 4 10-15

E1 Shoulder Width Overhand Pushdown 4 12-20

F1 Reverse Pec Deck 3 12-20

Notes:
A1 = Flat Press based off upper arm path
B1 = Tricep Focused
 11357

Order Biceps and Legs Sets Reps

A1 Cable Curl 3 10-15

B1 Single Arm Pushdown 3 10-15

C1 Seated Hamstring Curl 3 8-12

D1 Pendulum Squat 1 8-12

E1 Leg Press 2 12-20

F1 Adductor 2 10-15

Notes:
A1 = Bicep Movement
B1 = Tricep Movement

Order Shoulder Focused Push Sets Reps

A1 Machine Lateral 4 10-15

B1 Shoulder Press Machine of Choice 3 8-12

C1 Incline Hammer Strength Press 3 8-12

D1 Reverse Pec Deck 3 10-15

D2 Pec Deck 3 10-15

E1 Shoulder Width Overhand Pushdown 4 10-15

Notes:
B1 = Chosen based off clients external rotation access
D1 = Alternating Set
 11357

Order Shoulders and Legs Sets Reps

A1 Lateral Raise of Choice 3 10-15

B1 Reverse Cable Fly 3 10-15

C1 Seated Hamstring Curl 3 8-12

D1 Hack Squat 1 8-12

E1 Leg Press 2 12-20

F1 Adductor 2 10-15

Notes:
A1, B1= Shoulder Movement

Order Shoulder Focused Push 2 Sets Reps

A1 Cable Lateral 4 10-15

B1 High Incline Smtih Machine Press 3 8-12

C1 Flat Chest Press machine of Choice 3 8-12

D1 DB JM Press 3 10-15

E1 Cable Crossover 3 10-15

F1 Single Arm Pushdown 4 10-15

Notes:
B1 = Front Delt and Some Chest
 11357

Order Shoulders and Arms Sets Reps

A1 Lying Cable Y Raise 4 10-15

B1 Cable Front Raise 3 10-15

C1 Cross Body Pushdown 4 12-20

C2 DB Curl 4 10-15

D1 Lying DB Skullcrusher or JM Press 3 12-20

D2 Cable Hammer Curl 3 10-15

Notes:
C1, D1= Alternating Set

Order Back and Arms Sets Reps

A1 Single Arm Cable Row 3 10-15

B1 Overhand Chest Supported Row 2 8-12

C1 Cross Body Pushdown 3 12-20

C2 DB Curl 4 10-15

D1 Lying DB Skullcrusher or JM Press 3 12-20

D2 Cable Hammer Curl 3 10-15

Notes:
C1, D1= Alternating Set
 11357

Order Pull 3 Sets Reps

A1 Single Arm Cable Row 3 8-12

B1 Overhand Chest Supported Row Machine 3 8-12

C1 Single Arm Cable Pullover 3 10-15

D1 DB Curl 3 10-15

Order Shoulders and Chest Sets Reps

A1 Machine Laterals 4 10-15

B1 Shoulder Press Machine of Choice 3 8-12

C1 Flat Chest Press Machine of Choice 3 8-12

D1 Cable Crossover (with bench support) 3 10-15

E1 Cable Y-raise 2 10-15

A1 Machine Laterals 4 10-15

 11357

CLASSIC PHYSIQUE AND BODYBUILDING SPLITS

Sessions
General Size Split Breakdown 3 on 1 off 2 on 1 off
Order

1 Chest Focused push Chest Focused Push Chest Focused Push

2 Pull Pull Pull

3 Legs Legs Off

4 Off Off Legs

5 Shoulder Focused Push Shoulder Focused Push Shoulder Focused Push

6 Back and Hamstrings Pull 2 Off

7 Off Hamstring Focused Legs Pull 2

8 Off Hamstring Focused Legs

9 Off

Sessions Chest Focused Split

3 on 1 off 2 on 1 off
Order Breakdowns

1 Chest Focused push Chest Focused Push Chest Focused Push

2 Pull Pull Pull

3 Chest and Legs Chest and Legs Off

4 Off Off Legs

5 Chest Focused Push 2 Chest Focused Push 2 Chest Focused Push 2

6 Back and Hamstrings Pull 2 Off

7 Off Chest and Hamstrings Pull 2

8 Off Chest and Hamstrings

9 Off
 11357
Sessions Shoulder Focused Split
3 on 1 off 2 on 1 off
Order Breakdowns

1 Shoulder Focused Push Shoulder Focused Push Shoulder focused Push

2 Pull Pull Pull

3 Shoulders and Legs Shoulders and Legs Off

4 Off Off Legs

5 Shoulder Focused Push 2 Shoulder Focused Push 2 Shoulder Focused Push 2

6 Back and Hamstrings Pull 2 Off

7 Off Hamstrings and Lateral Delts Shoulders and Back

8 Off Hamstring Focused Leg Day

9 Off

Sessions Back Focused Split

3 on 1 off 2 on 1 off
Order Breakdowns

1 Pull Pull Pull

2 Chest Focused Push 2 Chest Focused Push Legs

3 Lats and Legs Lats and Legs Off

4 Off Off Chest Focused Push

5 Pull 2 Pull 2 Pull 2

6 Shoulders and Hamstrings Shoulder Focused Push Off

7 Upper Back and Hamstrings Back and Hams - No Hinge

8 Off Shoulder Focused Push

9 Off
 11357

Sessions Arm Focused Split

3 on 1 off 2 on 1 off
Order Breakdowns

1 Chest and Arms Shoulders and Arms Chest and Arms

2 Pull Pull - Back Only Pull

3 Arms and Legs Arms and Legs Off

4 Off Off Shoulders and Arms

5 Shoulders and Arms Chest Focused Push Legs

6 Back and Hamstrings Back and Hamstrings Off

7 Off Arms Pull and Arms

8 Off Hamstring Focused Leg Day

9 Off

Sessions Quad Focused Split

3 on 1 off 2 on 1 off
Order Breakdowns

1 Mixed Leg Day - Quad Bias Mixed Leg Day - Quad Bias Mixed Leg Day - Quad Bias

2 Chest Focused Push Chest Focused Push Chest Focused Push

3 Pull with Quads Pull Off

4 Off Off Pull with Quads

5 Quad Focused Legs Quad Focused Legs Shoulder Push

6 Shoulders and Back Shoulder Focused Push Off

7 Off Pull with Quads Quad Focused Legs

8 Off Pull 2

9 Off
 11357

Sessions Hamstring Focused Split

3 on 1 off 2 on 1 off
Order Breakdowns

Mixed Leg Day - Hamstring Mixed Leg Day - Hamstring

1 Mixed Leg Day - Hamstring bias
Bias bias

2 Chest Focused Push Chest Focused Push Chest Focused Push

3 Pull Pull Off

4 Off Off Pull and Hamstring Isolation

5 Hamstring Focused Legs Hamstring Focused Leg Day Shoulder Focused Push

6 Shoulders and back Push Off

7 Off Pull and Hamstring Isolation Hamstring Focused Legs

8 Off Pull 2

9 Off
 11357

CLASSIC PHYSIQUE AND BODYBUILDING SESSIONS

Order Chest and Legs Sets Reps

A1 Flat Cable Fly Press 4 10-15

B1 Seated Hamstring Curl 3 8-12

C1 Hack Squat 2 8-12

D1 Leg Press 2 12-20

E1 Adductor 2 10-15

F1 Quad Extension 2 10-15

Notes:
A1 = Chest Movement

Order Back and Hamstrings Sets Reps

A1 Single Arm Lat Pulldown of Choice 3 8-12

B1 Lying Hamstring Curl 3 8-12

C1 RDL 2 8-12

D1 Overhand Chest Supported Row 3 8-12

E1 Single Arm Cable Pullover 2 10-15

F1 Bulgarian Split Squat 2 10-15

 11357

Order Chest and Hamstrings Sets Reps

A1 Pec Deck 4 12-15

B1 Lying Hamstring Curl 3 8-12

C1 RDL 2 8-12

D1 Bulgarian Split Squat 2 10-15

E1 Adductor 3 10-15

A1 Pec Deck 4 12-15

Notes:
A1 = Chest Movement

Order Legs Sets Reps

A1 Seated Hamstring Curl 4 8-12

B1 SSB Squat 2 8-12

C1 Leg Press 2 12-20

D1 Adductor 2 10-15

E1 Quad Extension 2 10-15

Notes:
B1 = Suggest Machine Based Squat if a hinge is later in program.
 11357

Order Upper Back and Hamstrings Sets Reps

A1 Overhand Chest Supported row 3 8-12

B1 Assisted Wide Grip Pullups 3 8-12

C1 Lying Hamstring Curl 3 8-12

D1 RDL 2 8-12

E1 Quad Extension 3 10-15

Notes:
A1, B1 = Back Movement

Order Arms and Legs Sets Reps

A1 Cable Curl (facing the Cable) 4 10-15

B1 Shoulder Width Overhand Pushdown 4 10-15

C1 Seated Hamstring Curl 3 8-12

D1 Pendulum Squat 2 8-12

E1 Leg Press 3 12-20

F1 Adductor 2 10-15

Notes:
A1 = Bicep Movement
B1 = Tricep Movement
 11357

Order Legs Sets Reps

A1 Seated Hamstring Curl 4 8-12

B1 Hack Squat 2 8-12

C1 Leg Press 2 12-20

D1 Adductor 2 10-15

E1 Quad Extension 2 10-15

A1 Seated Hamstring Curl 4 8-12

Notes:
B1 = Choose Quad Dominant squat based on client need

Order Back and Hamstrings - No Hinge Sets Reps

A1 Single Arm Lat Pulldown of Choice 3 8-12

B1 Overhand Chest Supported Row 3 8-12

C1 Hamstring Curl 3 8-12

D1 Seated Hamstring Curl 3 8-12

E1 Single Arm Cable Pullover 2 10-15

F1 Bulgarian Split Squat 2 10-15

Notes:
A1 = Chest Movement
 11357

Order Mixed Leg Day - Quad Bias Sets Reps

A1 Heel Elevated Smith Squat 3 8-12

B1 Quad Extension 3 12-20

C1 Seated Hamstring Curl 4 8-12

D1 Adductor 2 10-15

E1 45 degree back extension 2 12-20

Notes:
A1 = Choose Quad Dominant squat based on client need

Order Quad Focused Legs Sets Reps

A1 Lying Hamstring Curl 4 12-15

B1 Pivot Leg Press 3 12-15

C1 Front Foot Elevated Split Squat 3 10-15

D1 Adductor 3 12-20

Notes:
A1 = Choose Quad Dominant squat based on client need
 11357

Order Mixed Leg Day - Hamstring Bias Sets Reps

A1 Lying Hamstring Curl 3 8-12

B1 Seated Hamstring Curl 3 8-12

C1 Hack Squat 3 8-12

D1 Adductor 2 10-15

E1 Quad Extension 2 12-20

Order Lats and Legs Sets Reps

A1 Incline Bench Cable Lat Pulldown 3 10-15

B1 Single Arm Cable Pullover 2 10-15

C1 Seated Hamstring Curl 4 8-12

D1 Pendulum Squat 2 8-12

E1 Leg Press 3 12-20

F1 Adductor 2 10-15

Notes:
A1, B1 = Lat Movement
 11357

Order Shoulders and Hamstrings Sets Reps

A1 Machine Laterals 4 10-15

B1 Shoulder Press Machine of Choice 2,2 8-12,12-15

C1 Lying Hamstring Curl 2 8-12

D1 RDL 2 10-15

E1 Quad Extension 2 12-20

Order Shoulders and Legs Sets Reps

A1 Lying Cable Y Raise 4 10-15

B1 Seated Hamstring Curl 4 8-12

C1 Pendulum Squat 2 8-12

D1 Leg Press 3 12-20

E1 Adductor 2 10-15

Notes:
A1 = Shoulder Movement
B1 = If volume tolerated, could add 2nd shoulder pattern
 11357

Order Hamstrings and Lateral Delts Sets Reps

A1 Lying Cable Y Raise 4 10-15

B1 Lying Hamstring Curl 3 8-12

C1 RDL 2 8-12

D1 Bulgarian Split Squat 2 10-15

E1 Adductor 3 10-15

Notes:
A1 = Shoulder Movement
B1 = If volume tolerated, could add 2nd shoulder pattern

Order Hamstring Focused Leg Day Sets Reps

A1 Lying Hamstring Curl 4 8-12

B1 RDL 2 8-12

Bulgarian Split Squat or Single Legged Leg

C1 3 10-15
Press

D1 Adductor 3 10-15
 11357

Order Pull and Arms Sets Reps

A1 Single Arm Cable Pulldown 2 8-12

B1 Overhand Chest Supported Row 3 8-12

C1 DB Preacher Curl 3 10-15

C2 Single Arm Pushdown 3 10-15

D1 Tricep Pushdown of Choice 3 10-15

D2 Incline Cable Curl 4 10-15

Notes:
B1 = Chosen based off clients external rotation access
C, D = Alternating Set

Order Shoulders and Arms Sets Reps

A1 Lying Cable Y Raise 4 10-15

B1 Cable Front Raise 3 10-15

C1 Overhand Shoulder Width Pushdown 4 12-20

C2 DB Curl 4 10-15

D1 Lying DB Skullcrusher or JM Press 3 12-15

D2 Cable Hammer Curl 3 10-15

Notes:
C, D= Alternating Set
 11357

Order Chest and Arms Sets Reps

A1 Flat Cable Fly Press 3 10-15

B1 Incline Hammer Strength Press 2 8-12

C1 Cross Body Pushdown 4 12-20

C2 Cable Curl (Facing the Cable) 4 10-15

D1 Dips 3 10-15

D2 Incline Cable Curl 3 10-15

Notes:
C, D = Alternating Set

Order Pull and Quads Sets Reps

A1 Quad Extensions 3 15-20

B1 Nautilus Pulldown/Single Arm Cable Pulldown 2,1 8-12, 12-15

C1 Overhand Chest Supported T-bar Row 3 8-12

D1 Nautilus Xplode Row/ Single Arm HS Row 3 10-15

E1 DB Preacher Curl 3 10-15

F1 Incline Cable Curl 3 10-15

Notes:
A1 = Could add more volume based on recovery capacity
C1 = Kelso Shrug after last set
 11357

Order Pull and Hamstring Isolation Sets Reps

A1 Single Legged Hamstring Curl 4 12-20

B1 Nautilus Pulldown/Single Arm Cable Pulldown 2,1 8-12, 12-15

C1 Overhand Chest Supported T-bar Row 3 8-12

D1 Nautilus Xplode Row/ Single Arm HS Row 3 10-15

E1 DB Preacher Curl 3 10-15

F1 Incline Cable Curl 3 10-15

Notes:
A1 = Could add more volume based on recovery capacity
C1 = Kelso Shrug after last set

Order Chest Focused Push Sets Reps

A1 Flat DB Press 3 8-12

B1 Incline Hammer Strength Chest Press 3 8-12

C1 Lateral Raise Machine 3 10-15

D1 Pec Deck 2 10-15

D2 Reverse Pec Deck 3 12-20

E1 Shoulder Width Overhand Pushdown 4 12-20

Notes:
A1 = Flat Press based off upper arm path
D = Alternating Set
 11357

Order Pull Sets Reps

A1 Nautilus Pulldown/Single Arm Cable Pulldown 2,1 8-12, 12-15

B1 Overhand Chest Supported T-bar Row 3 8-12

C1 Nautilus Xplode Row/ Single Arm HS Row 3 10-15

D1 Single Arm Cable Pullover 2 12-20

E1 DB Preacher Curl 3 10-15

F1 Incline Cable Curl 3 10-15

Notes:
B1 = Kelso Shrug after last set

Order Chest Focused Push 2 Sets Reps

A1 Flat Cable Crossover (bench supported) 3 10-15

B1 Flat Chest Press Machine of Choice 3 8-12

C1 High Incline Smith Machine Press 2 8-12

D1 Cable Lateral 4 10-15

E1 Dip Machine 3 12-20

F1 Lying DB Skullcrusher 3 12-20

Notes:
A1 = Placed first to help athlete with connection
C1 = Front Delt and Chest
 11357

Order Pull 2 Sets Reps

A1 Single Arm Lat Pulldown of Choice 4 10-15

B1 Overhand Chest Supported Row Machine 3 8-12

C1 Single Arm Cable Row 2 8-12

D1 Teres Based Wide Grip Pulldown 2 12-20

E1 Reverse Pec Deck 3 10-15

F1 Hammer Curl of Choice 4 10-15

Order Shoulder Focused Push Sets Reps

A1 Machine Lateral 4 10-15

B1 Shoulder Press Machine of Choice 3 8-12

C1 Incline Hammer Strength Press 3 8-12

D1 Reverse Pec Deck 3 10-15

D2 Pec Deck 3 10-15

E1 Shoulder Width Overhand Pushdown 4 10-15

Notes:
B1 = Chosen based off clients external rotation access
D = Alternating Set
 11357

Order Shoulder Focused Push 2 Sets Reps

A1 Cable Lateral 4 10-15

B1 High Incline Smtih Machine Press 3 8-12

C1 Flat Chest Press machine of Choice 3 8-12

D1 DB JM Press 3 10-15

E1 Cable Crossover 3 10-15

F1 Single Arm Pushdown 4 10-15

Notes:
B1 = Front Delt and Some Chest

Order Shoulders and Chest Sets Reps

A1 Machine Laterals 4 10-15

B1 Shoulder Press Machine of Chocie 3 8-12

C1 Flat Chest Press Machine of Chocie 3 8-12

D1 Cable Crossover (with bench support) 3 10-15

E1 Cable Y-raise 2 10-15

 11357

Order Chest and Shoulders Sets Reps

A1 Flat Cable Crossover (bench supported) 3 10-15

B1 Flat Chest Press Machine of Choice 3 8-12

C1 High Incline Smith Machine Press 2 8-12

D1 Cable Lateral 4 10-15

E1 Cable Y-raise 2 10-15

Notes:
A1 = Placed first to help athlete with connection
C1 = Front Delt and Chest