General Warm-Up

Perform the following general warm-up before every workout (should take 5-10 mins max).
You can save time by doing some of the dynamic stretches as you do warm-up sets for the first exercise.
Light cardio on machine on your choice of machine (treadmill, stairmaster,
5-10 minutes
elliptical, bike, etc.)
10 reps per side Arm Swings
10 reps per side Arm Circles
10 reps per side Front-to-Back Leg Swings
10 reps per side Side-to-Side Leg Swings
15 reps per side Cable External Rotation (optional)

Exercise-Specific Warm-Up
Perform the following exercise-specific warm-up according to the number of warm-up sets listed in the program

Use ~60% of your planned working weight for ~6-10 reps (or until you feel
1 Warm-Up Set Listed
warm and loose)

Perform a mini warm-up pyramid:

2 Warm-Up Sets Listed Warm-Up Set #1 = ~50% of planned working weight for ~6-10 reps
Warm-Up Set #2 = ~70% of planned working weight for 4-6 reps

Perform a full warm-up pyramid:

Warm-Up Set #1 = ~45% of planned working weight for ~6-10 reps
3 Warm-Up Sets Listed Warm-Up Set #2 = ~65% of planned working weight for 4-6 reps
Warm-Up Set #3 = ~85% of planned working weight for 3-4 reps

Weak Point Exercise #1 Options

1. Cuffed Behind-The-Back Lateral Raise
2. Machine Lateral Raise
Shoulders 3. Dumbbell Lateral Raise

Pick one of the options above. Do not do all of them in one day!

1. Cable Lat Prayer

2. DB Lat Pullover
Lats (“Back
Width”) 3. Machine Lat Pullover

Pick one of the options above. Do not do all of them in one day!

1. Leg Extension
2. Reverse Nordics
Quads
Pick one of the options above. Do not do all of them in one day!

1. Machine Hip Abduction

2. Cable Hip Abduction
Glutes 3. Lateral Band Walk

Pick one of the options above. Do not do all of them in one day!

1. Low Incline DB Flye

2. Low-To-High Cable Crossover

Chest
 Chest

Pick one of the options above. Do not do all of them in one day!

1. Plate-Loaded Neck Curls

Neck

There is a lot of hamstrings volume in this program. If they are a weak point for you, simply focus on
Hamstrings executing the exercises listed with your best effort and execution rather than adding more volume.

Rather than adding more calf training volume, focus on the execution of the sets given in the program
Calves first. Ensure you are pausing at the bottom of each rep and reaching a high level of effort. Feel free to
sprinkle in 1-2 extra sets per exercise if they are a major priority for you.
There is a lot of mid-back volume in this program. If this is a weak point for you, simply focus on
Mid-Back executing the exercises listed with your best effort and execution rather than adding more volume.
(“Back Really focus on squeezing your shoulder blades together on the positive and feeling your back pull
Thickness”) apart on the negative when doing mid-back focused rows.
The upper traps shouldn’t require a high level of volume to grow, especially when there is a lot of mid-
Upper Traps back work. Before adding sets, focus on the execution of the sets given in the program first. Ensure you
are squeezing your traps at the top of each rep and reaching a high level of effort. Feel free to sprinkle
in 1-2 extra sets per exercise if they are a major priority for you.
The abs shouldn’t require a high level of volume to grow. If you are wanting to see your abs, your diet
will be mainly responsible for lowering your level of abdominal fat to allow them to show through. Before
Abs adding sets, focus on the execution of the sets given in the program first. Ensure you are allowing your
lower back to round on crunches and leg raises as you squeeze your abs. Feel free to sprinkle in 1-2
extra sets per exercise if they are a major priority for you.
Because there is a dedicated arm day in this program and the biceps will get plenty of indirect work
Biceps back exercises, adding even more sets would probably not be productive and would most likely fall
under the “junk volume” category.
Because there is a dedicated arm day in this program and the triceps will get plenty of indirect work
Triceps from pressing, adding even more sets would probably not be productive and would most likely fall under
the “junk volume” category.

BLOCK 1: 5-WEEK BUILD PHASE

Substitution Option
Week 1 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets Reps Early Set RPE Last Set RPE Rest Substitution Option 1 2

Cross-Body Lat Pull-Around Long-length Partials (on all Half-Kneeling 1-Arm LatNeutral-Grip
Pulldown Pullup
reps of the last set) 1 3 10-12 ~7-8 ~8-9 ~2-3 min

Low Incline Smith Machine PressPec Static Stretch (30 sec hold) 2-3 3 8-10 ~7-8 ~8-9 ~2-3 min Low Incline Machine Press
Low Incline DB Press

Machine Hip Adduction N/A 1-2 3 10-12 ~7-8 ~8-9 ~1-2 min Cable Hip Adduction Copenhagen Hip Adduction
Full Body #1
Leg Press Quad Static Stretch (30 sec Belt Squat High-Bar Back Squat
hold) 2-4 3 8 ~7-8 ~8-9 ~3-4 min

Lying Paused Rope Face Pull N/A 1 3 10-12 ~7-8 ~8-9 ~1-2 min Rope Face Pull Bent-Over Reverse DB Flye

Cable Crunch N/A 1 3 10-12 ~7-8 ~8-9 ~1-2 min Machine Crunch Plate-Weighted Crunch

Seated DB Shoulder Press N/A 2 3 10 ~7-8 ~8-9 ~2-3 min Seated Barbell Shoulder
Standing
Press DB Arnold Press

Paused Barbell RDL N/A 2-3 2 8 ~6 ~6-7 ~3-4 min Paused DB RDL Glute-Ham Raise

Long-length Partials (on all

Chest-Supported Machine Row reps of the last set) 1-2 3 8-10 ~7-8 ~8-9 ~2-3 min Chest-Supported T-Bar RowHelms Row
Full Body #2
Full Body #2
Hammer Preacher Curl N/A 1 3 10-12 ~7-8 ~8-9 ~1-2 min Fat-Grip Preacher Curl Hammer Curl

Cuffed Behind-The-Back Lateral Raise N/A 1 3 10-12 ~8-9 ~9-10 ~1-2 min Cross-Body Cable Y-RaiseDB Lateral Raise

Overhead Cable Triceps Extension (Bar) N/A 1 2 8-10 ~8-9 ~9-10 ~2-3 min Overhead Cable Triceps Extension
DB Skull Crusher
(Rope)

Mandatory Rest Day

Superset A1: Assisted Pull-Up Long-length Partials (on all Lat Pulldown Machine Pulldown
reps of the last set) 1-2 4 8-10 ~7-8 ~8-9 ~1 min

Superset A2: Paused Assisted Dip N/A 1-2 4 8-10 ~7-8 ~8-9 ~1 min Decline Machine ChestDecline
Press Barbell Press

Long-length Partials (on all

Superset B1: Seated Leg Curl reps of the last set) 1 3 10-12 ~7-8 ~8-9 ~0.5-1 min Lying Leg Curl Nordic Ham Curl
Full Body #3
Superset B2: Leg Extension Long-length Partials (on all DB Step-Up Reverse Nordic
reps of the last set) 1 3 10-12 ~7-8 ~8-9 ~0.5-1 min

Cable Paused Shrug-In N/A 1 3 10-12 ~7-8 ~8-9 ~0.5-1 min Machine Shrug DB Shrug

Roman Chair Leg Raise N/A 0 3 10-20 ~7-8 ~8-9 ~1-2 min Hanging Leg Raise Reverse Crunch

Lying Leg Curl N/A 1-2 2 8-10 ~7-8 ~8-9 ~1-2 min Seated Leg Curl Nordic Ham Curl

Hack Squat N/A 2-4 3 4, 6, 8 ~7-8 ~8-9 ~3-5 min Machine Squat Front Squat

Bent-Over Cable Pec Flye N/A 1 3 10-12 ~7-8 ~8-9 ~0.5-1 min Pec Deck DB Flye
Full Body #4
Neutral-Grip Lat Pulldown Long-length Partials (on all Neutral-Grip Pull-Up Machine Pulldown
reps of the last set) 1-2 2 12-15 ~8-9 ~9-10 ~2-3 min

Leg Press Calf Press Calf Static Stretch (30 sec) 1 3 10-12 ~8-9 ~9-10 ~1-2 min Donkey Calf Raise Seated Calf Raise

Mechanical Dropset (on all

Cable Reverse Flye (Mechanical Dropset) Reverse Pec Deck Bent-Over Reverse DB Flye
sets) 0 3 5,4,3+ ~9-10 ~9-10 ~1-2 min

See The Weak Point See The Weak Point

Weak Point Exercise 1 N/A 1-3 3 8-12 ~8 ~9 ~1-3 min Table for sub options Table for sub options

Weak Point Exercise 2 See The Weak Point See The Weak Point
(optional) N/A 1-3 2 8-12 ~8 ~9 ~1-3 min Table for sub options Table for sub options

Arms & Weak

Points
 Bayesian Cable Curl N/A 1 3 10-12 ~9-10 10 ~1-2 min DB Incline Curl DB Scott Curl

Arms & Weak

Points
Triceps Pressdown (Bar) Dropset 1 3 8 ~9-10 10 ~1-2 min Triceps Pressdown (Rope)
Close-Grip Assisted Dip

Bottom-2/3 Constant Tension Preacher Curl N/A 1 2 12-15 ~9-10 10 ~1-2 min Bottom-2/3 EZ-Bar Curl Spider Curl

Cable Triceps Kickback N/A 0 2 12-15 ~9-10 10 ~1-2 min Bench Dip DB Triceps Kickback

Standing Calf Raise Calf Static Stretch (30 sec) 1 3 12-15 ~9-10 10 ~1-2 min Leg Press Calf Press Donkey Calf Raise
Mandatory Rest Day

Substitution Option
Week 2 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets Reps Early Set RPE Last Set RPE Rest Substitution Option 1 2

Cross-Body Lat Pull-Around Long-length Partials (on all Half-Kneeling 1-Arm LatNeutral-Grip
Pulldown Pullup
reps of the last set) 1 3 10-12 ~7-8 ~8-9 ~2-3 min

Low Incline Smith Machine PressPec Static Stretch (30 sec hold) 2-3 3 8-10 ~7-8 ~8-9 ~2-3 min Low Incline Machine Press
Low Incline DB Press

Machine Hip Adduction N/A 1-2 3 10-12 ~7-8 ~8-9 ~1-2 min Cable Hip Adduction Copenhagen Hip Adduction
Full Body #1
Leg Press Quad Static Stretch (30 sec Belt Squat High-Bar Back Squat
hold) 2-4 3 8 ~7-8 ~8-9 ~3-4 min

Lying Paused Rope Face Pull N/A 1 3 10-12 ~7-8 ~8-9 ~1-2 min Rope Face Pull Bent-Over Reverse DB Flye

Cable Crunch N/A 1 3 10-12 ~7-8 ~8-9 ~1-2 min Machine Crunch Plate-Weighted Crunch

Seated DB Shoulder Press N/A 2 3 10 ~7-8 ~8-9 ~2-3 min Seated Barbell Shoulder
Standing
Press DB Arnold Press

Paused Barbell RDL N/A 2-3 2 8 ~6 ~6-7 ~3-4 min Paused DB RDL Glute-Ham Raise

Long-length Partials (on all

Chest-Supported Machine Row reps of the last set) 1-2 3 8-10 ~7-8 ~8-9 ~2-3 min Chest-Supported T-Bar RowHelms Row
Full Body #2
Hammer Preacher Curl N/A 1 3 10-12 ~7-8 ~8-9 ~1-2 min Fat-Grip Preacher Curl Hammer Curl

Cuffed Behind-The-Back Lateral Raise Myo-reps 1 3 10-12 ~8-9 ~9-10 ~1-2 min Cross-Body Cable Y-RaiseDB Lateral Raise

Overhead Cable Triceps Extension (Bar) Dropset 1 2 8-10 ~8-9 ~9-10 ~2-3 min Overhead Cable Triceps Extension
DB Skull Crusher
(Rope)

Mandatory Rest Day

Superset A1: Assisted Pull-Up Long-length Partials (on all Lat Pulldown Machine Pulldown
reps of the last set) 1-2 4 8-10 ~7-8 ~8-9 ~1 min

Full Body #3
 Superset A2: Paused Assisted Dip N/A 1-2 4 8-10 ~7-8 ~8-9 ~1 min Decline Machine ChestDecline
Press Barbell Press

Long-length Partials (on all

Superset B1: Seated Leg Curl reps of the last set) 1 3 10-12 ~7-8 ~8-9 ~0.5-1 min Lying Leg Curl Nordic Ham Curl
Full Body #3
Superset B2: Leg Extension Long-length Partials (on all DB Step-Up Reverse Nordic
reps of the last set) 1 3 10-12 ~7-8 ~8-9 ~0.5-1 min

Cable Paused Shrug-In N/A 1 3 10-12 ~7-8 ~8-9 ~0.5-1 min Machine Shrug DB Shrug

Roman Chair Leg Raise N/A 0 3 10-20 ~7-8 ~8-9 ~1-2 min Hanging Leg Raise Reverse Crunch

Lying Leg Curl N/A 1-2 2 8-10 ~7-8 ~8-9 ~1-2 min Seated Leg Curl Nordic Ham Curl

Hack Squat N/A 2-4 3 4, 6, 8 ~7-8 ~8-9 ~3-5 min Machine Squat Front Squat

Bent-Over Cable Pec Flye N/A 1 3 10-12 ~7-8 ~8-9 ~0.5-1 min Pec Deck DB Flye
Full Body #4
Neutral-Grip Lat Pulldown Long-length Partials (on all Neutral-Grip Pull-Up Machine Pulldown
reps of the last set) 1-2 2 12-15 ~8-9 ~9-10 ~2-3 min

Leg Press Calf Press Calf Static Stretch (30 sec) 1 3 10-12 ~8-9 ~9-10 ~1-2 min Donkey Calf Raise Seated Calf Raise

Mechanical Dropset (on all

Cable Reverse Flye (Mechanical Dropset) Reverse Pec Deck Bent-Over Reverse DB Flye
sets) 0 3 5,4,3+ ~9-10 ~9-10 ~1-2 min

See The Weak Point See The Weak Point

Weak Point Exercise 1 N/A 1-3 3 8-12 ~8 ~9 ~1-3 min Table for sub options Table for sub options

Weak Point Exercise 2 See The Weak Point See The Weak Point
(optional) N/A 1-3 2 8-12 ~8 ~9 ~1-3 min Table for sub options Table for sub options

Bayesian Cable Curl N/A 1 3 10-12 ~9-10 10 ~1-2 min DB Incline Curl DB Scott Curl

Arms & Weak

Points
Triceps Pressdown (Bar) Dropset 1 3 8 ~9-10 10 ~1-2 min Triceps Pressdown (Rope)
Close-Grip Assisted Dip

Bottom-2/3 Constant Tension Preacher Curl N/A 1 2 12-15 ~9-10 10 ~1-2 min Bottom-2/3 EZ-Bar Curl Spider Curl

Cable Triceps Kickback N/A 0 2 12-15 ~9-10 10 ~1-2 min Bench Dip DB Triceps Kickback

Standing Calf Raise Calf Static Stretch (30 sec) 1 3 12-15 ~9-10 10 ~1-2 min Leg Press Calf Press Donkey Calf Raise
Mandatory Rest Day
 Substitution Option
Week 3 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets Reps Early Set RPE Last Set RPE Rest Substitution Option 1 2

Cross-Body Lat Pull-Around Long-length Partials (on all Half-Kneeling 1-Arm LatNeutral-Grip
Pulldown Pullup
reps of the last set) 1 3 10-12 ~9 10 ~2-3 min

Low Incline Smith Machine PressPec Static Stretch (30 sec hold) 2-3 3 8-10 ~9 10 ~2-3 min Low Incline Machine Press
Low Incline DB Press

Machine Hip Adduction N/A 1-2 3 10-12 ~9 10 ~1-2 min Cable Hip Adduction Copenhagen Hip Adduction
Full Body #1
Leg Press Quad Static Stretch (30 sec Belt Squat High-Bar Back Squat
hold) 2-4 3 8 ~8-9 ~8-9 ~3-4 min

Lying Paused Rope Face Pull N/A 1 3 10-12 ~9-10 10 ~1-2 min Rope Face Pull Bent-Over Reverse DB Flye

Cable Crunch Myo-reps 1 3 10-12 ~9-10 10 ~1-2 min Machine Crunch Plate-Weighted Crunch

Seated DB Shoulder Press N/A 2 3 10 ~8-9 10 ~2-3 min Seated Barbell Shoulder
Standing
Press DB Arnold Press

Paused Barbell RDL N/A 2-3 3 8 ~6 ~6-7 ~3-4 min Paused DB RDL Glute-Ham Raise

Long-length Partials (on all

Chest-Supported Machine Row reps of the last set) 1-2 3 8-10 ~9 10 ~2-3 min Chest-Supported T-Bar RowHelms Row
Full Body #2
Hammer Preacher Curl N/A 1 3 10-12 ~9-10 10 ~1-2 min Fat-Grip Preacher Curl Hammer Curl

Cuffed Behind-The-Back Lateral Raise Myo-reps 1 3 10-12 ~9-10 10 ~1-2 min Cross-Body Cable Y-RaiseDB Lateral Raise

Overhead Cable Triceps Extension (Bar) Dropset 1 2 8-10 ~9-10 10 ~2-3 min Overhead Cable Triceps Extension
DB Skull Crusher
(Rope)

Mandatory Rest Day

Superset A1: Assisted Pull-Up Long-length Partials (on all Lat Pulldown Machine Pulldown
reps of the last set) 1-2 4 8-10 ~8-9 10 ~1 min

Superset A2: Paused Assisted Dip N/A 1-2 4 8-10 ~8-9 10 ~1 min Decline Machine ChestDecline
Press Barbell Press

Long-length Partials (on all

Superset B1: Seated Leg Curl reps of the last set) 1 3 10-12 ~7-8 ~8-9 ~0.5-1 min Lying Leg Curl Nordic Ham Curl
Full Body #3
Superset B2: Leg Extension Long-length Partials (on all DB Step-Up Reverse Nordic
reps of the last set) 1 3 10-12 ~9 10 ~0.5-1 min

Cable Paused Shrug-In N/A 1 3 10-12 ~9-10 10 ~0.5-1 min Machine Shrug DB Shrug

Roman Chair Leg Raise N/A 0 3 10-20 ~9-10 10 ~1-2 min Hanging Leg Raise Reverse Crunch

Lying Leg Curl N/A 1-2 2 8-10 ~7-8 ~8-9 ~1-2 min Seated Leg Curl Nordic Ham Curl
 Hack Squat N/A 2-4 3 4, 6, 8 ~9 ~9 ~3-5 min Machine Squat Front Squat

Bent-Over Cable Pec Flye N/A 1 3 10-12 ~9-10 10 ~0.5-1 min Pec Deck DB Flye
Full Body #4
Neutral-Grip Lat Pulldown Long-length Partials (on all Neutral-Grip Pull-Up Machine Pulldown
reps of the last set) 1-2 2 12-15 10 10 ~2-3 min

Leg Press Calf Press Calf Static Stretch (30 sec) 1 3 10-12 ~9-10 10 ~1-2 min Donkey Calf Raise Seated Calf Raise

Mechanical Dropset (on all

Cable Reverse Flye (Mechanical Dropset) Reverse Pec Deck Bent-Over Reverse DB Flye
sets) 0 3 5,4,3+ ~9-10 10 ~1-2 min

See The Weak Point See The Weak Point

Weak Point Exercise 1 N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

Weak Point Exercise 2 See The Weak Point See The Weak Point
(optional) N/A 1-3 2 8-12 ~8 ~9 ~1-3 min Table for sub options Table for sub options

Bayesian Cable Curl N/A 1 3 10-12 ~9-10 10 ~1-2 min DB Incline Curl DB Scott Curl

Arms & Weak

Points
Triceps Pressdown (Bar) Dropset 1 3 8 ~9-10 10 ~1-2 min Triceps Pressdown (Rope)
Close-Grip Assisted Dip

Bottom-2/3 Constant Tension Preacher Curl N/A 1 2 12-15 ~9-10 10 ~1-2 min Bottom-2/3 EZ-Bar Curl Spider Curl

Cable Triceps Kickback N/A 0 2 12-15 ~9-10 10 ~1-2 min Bench Dip DB Triceps Kickback

Standing Calf Raise Calf Static Stretch (30 sec) 1 3 12-15 ~9-10 10 ~1-2 min Leg Press Calf Press Donkey Calf Raise
Mandatory Rest Day

Substitution Option
Week 4 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets Reps Early Set RPE Last Set RPE Rest Substitution Option 1 2

Cross-Body Lat Pull-Around Long-length Partials (on all Half-Kneeling 1-Arm LatNeutral-Grip
Pulldown Pullup
reps of the last set) 1 3 10-12 ~9 10 ~2-3 min

Low Incline Smith Machine PressPec Static Stretch (30 sec hold) 2-3 3 8-10 ~9 10 ~2-3 min Low Incline Machine Press
Low Incline DB Press

Machine Hip Adduction N/A 1-2 3 10-12 ~9 10 ~1-2 min Cable Hip Adduction Copenhagen Hip Adduction
Full Body #1
Leg Press Quad Static Stretch (30 sec Belt Squat High-Bar Back Squat
hold) 2-4 3 8 ~8-9 ~8-9 ~3-4 min

Lying Paused Rope Face Pull N/A 1 3 10-12 ~9-10 10 ~1-2 min Rope Face Pull Bent-Over Reverse DB Flye

Cable Crunch Myo-reps 1 3 10-12 ~9-10 10 ~1-2 min Machine Crunch Plate-Weighted Crunch
 Seated DB Shoulder Press N/A 2 3 10 ~8-9 10 ~2-3 min Seated Barbell Shoulder
Standing
Press DB Arnold Press

Paused Barbell RDL N/A 2-3 3 8 ~6 ~6-7 ~3-4 min Paused DB RDL Glute-Ham Raise

Long-length Partials (on all

Chest-Supported Machine Row reps of the last set) 1-2 3 8-10 ~9 10 ~2-3 min Chest-Supported T-Bar RowHelms Row
Full Body #2
Hammer Preacher Curl N/A 1 3 10-12 ~9-10 10 ~1-2 min Fat-Grip Preacher Curl Hammer Curl

Cuffed Behind-The-Back Lateral Raise Myo-reps 1 3 10-12 ~9-10 10 ~1-2 min Cross-Body Cable Y-RaiseDB Lateral Raise

Overhead Cable Triceps Extension (Bar) Dropset 1 2 8-10 ~9-10 10 ~2-3 min Overhead Cable Triceps Extension
DB Skull Crusher
(Rope)

Mandatory Rest Day

Superset A1: Assisted Pull-Up Long-length Partials (on all Lat Pulldown Machine Pulldown
reps of the last set) 1-2 4 8-10 ~8-9 10 ~1 min

Superset A2: Paused Assisted Dip N/A 1-2 4 8-10 ~8-9 10 ~1 min Decline Machine ChestDecline
Press Barbell Press

Long-length Partials (on all

Superset B1: Seated Leg Curl reps of the last set) 1 3 10-12 ~7-8 ~8-9 ~0.5-1 min Lying Leg Curl Nordic Ham Curl
Full Body #3
Superset B2: Leg Extension Long-length Partials (on all DB Step-Up Reverse Nordic
reps of the last set) 1 3 10-12 ~9 10 ~0.5-1 min

Cable Paused Shrug-In N/A 1 3 10-12 ~9-10 10 ~0.5-1 min Machine Shrug DB Shrug

Roman Chair Leg Raise N/A 0 3 10-20 ~9-10 10 ~1-2 min Hanging Leg Raise Reverse Crunch

Lying Leg Curl N/A 1-2 2 8-10 ~7-8 ~8-9 ~1-2 min Seated Leg Curl Nordic Ham Curl

Hack Squat N/A 2-4 3 4, 6, 8 ~9 ~9 ~3-5 min Machine Squat Front Squat

Bent-Over Cable Pec Flye N/A 1 3 10-12 ~9-10 10 ~0.5-1 min Pec Deck DB Flye
Full Body #4
Neutral-Grip Lat Pulldown Long-length Partials (on all Neutral-Grip Pull-Up Machine Pulldown
reps of the last set) 1-2 2 12-15 10 10 ~2-3 min

Leg Press Calf Press Calf Static Stretch (30 sec) 1 3 10-12 ~9-10 10 ~1-2 min Donkey Calf Raise Seated Calf Raise

Mechanical Dropset (on all

Cable Reverse Flye (Mechanical Dropset) Reverse Pec Deck Bent-Over Reverse DB Flye
sets) 0 3 5,4,3+ ~9-10 10 ~1-2 min
 See The Weak Point See The Weak Point
Weak Point Exercise 1 N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

Weak Point Exercise 2 See The Weak Point See The Weak Point
(optional) N/A 1-3 2 8-12 ~8 ~9 ~1-3 min Table for sub options Table for sub options

Bayesian Cable Curl N/A 1 3 10-12 ~9-10 10 ~1-2 min DB Incline Curl DB Scott Curl

Arms & Weak

Points
Triceps Pressdown (Bar) Dropset 1 3 8 ~9-10 10 ~1-2 min Triceps Pressdown (Rope)
Close-Grip Assisted Dip

Bottom-2/3 Constant Tension Preacher Curl N/A 1 2 12-15 ~9-10 10 ~1-2 min Bottom-2/3 EZ-Bar Curl Spider Curl

Cable Triceps Kickback N/A 0 2 12-15 ~9-10 10 ~1-2 min Bench Dip DB Triceps Kickback

Standing Calf Raise Calf Static Stretch (30 sec) 1 3 12-15 ~9-10 10 ~1-2 min Leg Press Calf Press Donkey Calf Raise
Mandatory Rest Day

SEMI-DELOAD WEEK: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK TO PROMOTE RECOVERY AND TO PREPARE FOR THE NEXT 5 WEEKS!
Substitution Option
Week 5 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets Reps Early Set RPE Last Set RPE Rest Substitution Option 1 2

Cross-Body Lat Pull-Around Long-length Partials (on all Half-Kneeling 1-Arm LatNeutral-Grip
Pulldown Pullup
reps of the last set) 1 3 10-12 ~7 ~8 ~2-3 min

Low Incline Smith Machine PressPec Static Stretch (30 sec hold) 2-3 3 8-10 ~7 ~8 ~2-3 min Low Incline Machine Press
Low Incline DB Press

Machine Hip Adduction N/A 1-2 3 10-12 ~7 ~8 ~1-2 min Cable Hip Adduction Copenhagen Hip Adduction
Full Body #1
Leg Press Quad Static Stretch (30 sec Belt Squat High-Bar Back Squat
hold) 2-4 2 8 ~6-7 ~6-7 ~3-4 min

Lying Paused Rope Face Pull N/A 1 2 10-12 ~7-8 ~8 ~1-2 min Rope Face Pull Bent-Over Reverse DB Flye

Cable Crunch N/A 1 3 10-12 ~7-8 ~8 ~1-2 min Machine Crunch Plate-Weighted Crunch

Seated DB Shoulder Press N/A 2 3 10 ~6-7 ~8 ~2-3 min Seated Barbell Shoulder
Standing
Press DB Arnold Press

Paused Barbell RDL N/A 2-3 2 8 ~5 ~5-6 ~3-4 min Paused DB RDL Glute-Ham Raise

Long-length Partials (on all

Chest-Supported Machine Row reps of the last set) 1-2 2 8-10 ~7 ~8 ~2-3 min Chest-Supported T-Bar RowHelms Row
Full Body #2
Hammer Preacher Curl N/A 1 3 10-12 ~7-8 ~8 ~1-2 min Fat-Grip Preacher Curl Hammer Curl

Cuffed Behind-The-Back Lateral Raise N/A 1 2 10-12 ~7-8 ~8 ~1-2 min Cross-Body Cable Y-RaiseDB Lateral Raise
 Overhead Cable Triceps Extension (Bar) N/A 1 2 8-10 ~7-8 ~8 ~2-3 min Overhead Cable Triceps Extension
DB Skull Crusher
(Rope)

Mandatory Rest Day

Superset A1: Assisted Pull-Up Long-length Partials (on all Lat Pulldown Machine Pulldown
reps of the last set) 1-2 3 8-10 ~6-7 ~8 ~1 min

Superset A2: Paused Assisted Dip N/A 1-2 3 8-10 ~6-7 ~8 ~1 min Decline Machine ChestDecline
Press Barbell Press

Long-length Partials (on all

Superset B1: Seated Leg Curl reps of the last set) 1 3 10-12 ~7-8 ~8-9 ~0.5-1 min Lying Leg Curl Nordic Ham Curl
Full Body #3
Superset B2: Leg Extension Long-length Partials (on all DB Step-Up Reverse Nordic
reps of the last set) 1 3 10-12 ~7 ~8 ~0.5-1 min

Cable Paused Shrug-In N/A 1 2 10-12 ~7-8 ~8 ~0.5-1 min Machine Shrug DB Shrug

Roman Chair Leg Raise N/A 0 2 10-20 ~7-8 ~8 ~1-2 min Hanging Leg Raise Reverse Crunch

Lying Leg Curl N/A 1-2 2 8-10 ~7-8 ~8-9 ~1-2 min Seated Leg Curl Nordic Ham Curl

Hack Squat N/A 2-4 2 4, 6 ~7 ~7 ~3-5 min Machine Squat Front Squat

Bent-Over Cable Pec Flye N/A 1 2 10-12 ~7-8 ~8 ~0.5-1 min Pec Deck DB Flye
Full Body #4
Neutral-Grip Lat Pulldown Long-length Partials (on all Neutral-Grip Pull-Up Machine Pulldown
reps of the last set) 1-2 2 12-15 8 ~8 ~2-3 min

Leg Press Calf Press Calf Static Stretch (30 sec) 1 3 10-12 ~7-8 ~8 ~1-2 min Donkey Calf Raise Seated Calf Raise

Mechanical Dropset (on all

Cable Reverse Flye (Mechanical Dropset) Reverse Pec Deck Bent-Over Reverse DB Flye
sets) 0 3 5,4,3+ ~7-8 ~8 ~1-2 min

See The Weak Point See The Weak Point

Weak Point Exercise 1 N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

Weak Point Exercise 2 See The Weak Point See The Weak Point
(optional) N/A 1-3 2 8-12 ~8 ~9 ~1-3 min Table for sub options Table for sub options

Bayesian Cable Curl N/A 1 2 10-12 ~7-8 ~8 ~1-2 min DB Incline Curl DB Scott Curl

Arms & Weak

Points
Triceps Pressdown (Bar) N/A 1 2 8 ~7-8 ~8 ~1-2 min Triceps Pressdown (Rope)
Close-Grip Assisted Dip
Arms & Weak
Points

Bottom-2/3 Constant Tension Preacher Curl N/A 1 2 12-15 ~7-8 ~8 ~1-2 min Bottom-2/3 EZ-Bar Curl Spider Curl

Cable Triceps Kickback N/A 0 2 12-15 ~7-8 ~8 ~1-2 min Bench Dip DB Triceps Kickback

Standing Calf Raise Calf Static Stretch (30 sec) 1 2 12-15 ~7-8 ~8 ~1-2 min Leg Press Calf Press Donkey Calf Raise
Mandatory Rest Day

BLOCK 2: 5-WEEK NOVELTY PHASE

Substitution Option
Week 6 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets Reps Early Set RPE Last Set RPE Rest Substitution Option 1 2

Long-length Partials (on all

Lat-Focused Cable Row reps of the last set) 2 3 10-12 ~9 10 ~2-3 min Half-Kneeling 1-Arm Lat
Elbows-In
Pulldown1-Arm DB Row

Low Incline DB Press N/A 2-3 3 8-10 ~9 10 ~2-3 min Low Incline Machine Press
Low Incline Barbell Press

Lying Leg Curl Long-length Partials (on all Seated Leg Curl Nordic Ham Curl
reps of the last set) 1-2 2 8-10 ~9-10 10 ~2-3 min

Full Body #1
Smith Machine Squat N/A 2-4 3 4, 6, 8 ~8-9 ~8-9 ~3-4 min Machine Squat DB Bulgarian Split Squat

Reverse Pec Deck (w/ Integrated Integrated

Partials) Partials (on all sets) 1 3 10-15 ~9-10 10 ~1-2 min Reverse Cable Flye (w/Bent-Over
IntegratedReverse
Partials)DB Flye (w/ Integrated Partials)

Cable Crunch Myo-reps 1 3 10-12 ~9-10 10 ~1-2 min Machine Crunch Plate-Weighted Crunch

Cuffed Behind-The-Back Lateral Raise Myo-reps 1 3 10-12 ~9-10 10 ~1-2 min Cross-Body Cable Y-RaiseDB Lateral Raise

Chest-Supported T-Bar Row + Kelso Shrug N/A 2 3 8-10 + 4-6 ~9 10 ~2-3 min Machine Chest-Supported
Incline
RowChest-Supported
+ Kelso Shrug DB Row + Kelso Shrug

Machine Shoulder Press Dropset 2 3 8-10 ~8-9 10 ~2-3 min Cable Shoulder Press Seated DB Shoulder Press

Standing Calf Raise Calf Static Stretch (30 sec) 1 3 12-15 ~9-10 10 ~1-2 min Leg Press Calf Press Donkey Calf Raise
Full Body #2

Slow-Eccentric DB RDL N/A 2-3 2 8-10 ~6 ~6-7 ~3-4 min Slow-Eccentric Barbell Slow-Eccentric
RDL Glute-Ham Raise

A1: Concentration Cable Curl N/A 1 2 10-12 ~9-10 10 ~0.5-1 min DB Concentration Curl DB Preacher Curl

A2: Single-arm Overhead Cable Triceps Extension

Dropset 1 2 10-12 ~9-10 10 ~0.5-1 min DB Skull Crusher Floor Skull Crusher

Mandatory Rest Day

Long-length
Dual-Handle Lat Pulldown (Mid-back + Lats) Partials (on all Overhand Lat Pulldown Pull-Up
reps of the last set) 2 4 8-10 ~8 10 ~2-3 min
 Decline Machine Chest Press N/A 2 3 10-12 ~9 10 ~0.5-1 min Decline Smith MachineDecline
Press Barbell Press

A1: Machine Hip Abduction N/A 1 2 10-12 ~9-10 10 N/A Cable Hip Abduction Lateral Band Walk

A2: Machine Hip Adduction N/A 1-2 2 10-12 ~9 10 ~1-2 min Cable Hip Adduction Copenhagen Hip Adduction

Full Body #3 Long-length Partials (on all

Leg Extension 1 3 10-12 ~9 10 ~0.5-1 min DB Step-Up Reverse Nordic
reps of the last set)

Super-ROM DB Lateral Raise N/A 1 3 12-15 ~9-10 10 ~0.5-1 min Cable Upright Row DB Lateral Raise

Medicine Ball Russian Twists N/A 1 2 10-20 ~9-10 10 ~1-2 min Half-Kneeling Pallof Press Bicycle Crunch

Seated Leg Curl N/A 1-2 2 8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl

Smith Machine Reverse Lunge N/A 2-4 3 8 ~8-9 ~8-9 ~1-2 min DB Reverse Lunge DB Walking Lunge

Pec Deck (w/ Integrated Partials)Integrated Partials (on all sets) 1 3 10-12 ~9-10 10 ~0.5-1 min Bent-Over Cable Pec Flye
DB (w/
FlyeIntegrated
(w/ Integrated
Partials)
Partials)

Full Body #4 Super-ROM Overhand Cable Row Dropset 1-2 3 10-12 10 10 ~2-3 min Overhand Machine Row
Arm-Out Single-Arm DB Row

DB Calf Jumps N/A 1 3 12-15 ~9-10 10 ~1-2 min Leg Press Calf Jumps Standing Calf Raise

Rear Delt 45° Cable Flye N/A 1 3 12-15 ~9-10 10 ~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye

See The Weak Point See The Weak Point

Weak Point Exercise 1 N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

Weak Point Exercise 2 See The Weak Point See The Weak Point
(optional) N/A 1-3 2 8-12 ~8 ~9 ~1-3 min Table for sub options Table for sub options

Slow-Eccentric EZ-Bar Skull Crusher N/A 1 3 10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB SkullSlow-Eccentric
Crusher DB French Press
Arms & Weak
Points Long-length Partials (on all
Slow-Eccentric Bayesian Curl reps of the last set) 1 3 10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB Incline
Slow-Eccentric
Curl DB Scott Curl

Triceps Diverging Pressdown (Long Rope or 2 Ropes)

N/A 1 2 12-15 ~9-10 10 ~1-2 min Cable Triceps Kickback DB Triceps Kickback

Hammer Curl N/A 1 2 8-10 ~9-10 10 ~1-2 min Inverse DB Zottman Curl Fat-Grip DB Curl

Mandatory Rest Day

Substitution Option
Week 7 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets Reps Early Set RPE Last Set RPE Rest Substitution Option 1 2
 Long-length Partials (on all
Lat-Focused Cable Row reps of the last set) 2 3 10-12 ~9 10 ~2-3 min Half-Kneeling 1-Arm Lat
Elbows-In
Pulldown1-Arm DB Row

Low Incline DB Press N/A 2-3 3 8-10 ~9 10 ~2-3 min Low Incline Machine Press
Low Incline Barbell Press

Lying Leg Curl Long-length Partials (on all Seated Leg Curl Nordic Ham Curl
reps of the last set) 1-2 2 8-10 ~9-10 10 ~2-3 min

Full Body #1
Smith Machine Squat N/A 2-4 3 4, 6, 8 ~8-9 ~8-9 ~3-4 min Machine Squat DB Bulgarian Split Squat

Reverse Pec Deck (w/ Integrated Integrated

Partials) Partials (on all sets) 1 3 10-15 ~9-10 10 ~1-2 min Reverse Cable Flye (w/Bent-Over
IntegratedReverse
Partials)DB Flye (w/ Integrated Partials)

Cable Crunch Myo-reps 1 3 10-12 ~9-10 10 ~1-2 min Machine Crunch Plate-Weighted Crunch

Cuffed Behind-The-Back Lateral Raise Myo-reps 1 3 10-12 ~9-10 10 ~1-2 min Cross-Body Cable Y-RaiseDB Lateral Raise

Chest-Supported T-Bar Row + Kelso Shrug N/A 2 3 8-10 + 4-6 ~9 10 ~2-3 min Machine Chest-Supported
Incline
RowChest-Supported
+ Kelso Shrug DB Row + Kelso Shrug

Machine Shoulder Press Dropset 2 3 8-10 ~8-9 10 ~2-3 min Cable Shoulder Press Seated DB Shoulder Press

Standing Calf Raise Calf Static Stretch (30 sec) 1 3 12-15 ~9-10 10 ~1-2 min Leg Press Calf Press Donkey Calf Raise
Full Body #2

Slow-Eccentric DB RDL N/A 2-3 2 8-10 ~6 ~6-7 ~3-4 min Slow-Eccentric Barbell Slow-Eccentric
RDL Glute-Ham Raise

A1: Concentration Cable Curl N/A 1 2 10-12 ~9-10 10 ~0.5-1 min DB Concentration Curl DB Preacher Curl

A2: Single-arm Overhead Cable Triceps Extension

Dropset 1 2 10-12 ~9-10 10 ~0.5-1 min DB Skull Crusher Floor Skull Crusher

Mandatory Rest Day

Long-length
Dual-Handle Lat Pulldown (Mid-back + Lats) Partials (on all Overhand Lat Pulldown Pull-Up
reps of the last set) 2 4 8-10 ~8 10 ~2-3 min

Decline Machine Chest Press N/A 2 3 10-12 ~9 10 ~0.5-1 min Decline Smith MachineDecline
Press Barbell Press

A1: Machine Hip Abduction N/A 1 2 10-12 ~9-10 10 N/A Cable Hip Abduction Lateral Band Walk

A2: Machine Hip Adduction N/A 1-2 2 10-12 ~9 10 ~1-2 min Cable Hip Adduction Copenhagen Hip Adduction

Full Body #3 Long-length Partials (on all

Leg Extension 1 3 10-12 ~9 10 ~0.5-1 min DB Step-Up Reverse Nordic
reps of the last set)
Full Body #3

Super-ROM DB Lateral Raise N/A 1 3 12-15 ~9-10 10 ~0.5-1 min Cable Upright Row DB Lateral Raise

Medicine Ball Russian Twists N/A 1 2 10-20 ~9-10 10 ~1-2 min Half-Kneeling Pallof Press Bicycle Crunch

Seated Leg Curl N/A 1-2 2 8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl

Smith Machine Reverse Lunge N/A 2-4 3 8 ~8-9 ~8-9 ~1-2 min DB Reverse Lunge DB Walking Lunge

Pec Deck (w/ Integrated Partials)Integrated Partials (on all sets) 1 3 10-12 ~9-10 10 ~0.5-1 min Bent-Over Cable Pec Flye
DB (w/
FlyeIntegrated
(w/ Integrated
Partials)
Partials)

Full Body #4 Super-ROM Overhand Cable Row Dropset 1-2 3 10-12 10 10 ~2-3 min Overhand Machine Row
Arm-Out Single-Arm DB Row

DB Calf Jumps N/A 1 3 12-15 ~9-10 10 ~1-2 min Leg Press Calf Jumps Standing Calf Raise

Rear Delt 45° Cable Flye N/A 1 3 12-15 ~9-10 10 ~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye

See The Weak Point See The Weak Point

Weak Point Exercise 1 N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

Weak Point Exercise 2 See The Weak Point See The Weak Point
(optional) N/A 1-3 2 8-12 ~8 ~9 ~1-3 min Table for sub options Table for sub options

Slow-Eccentric EZ-Bar Skull Crusher N/A 1 3 10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB SkullSlow-Eccentric
Crusher DB French Press
Arms & Weak
Points Long-length Partials (on all
Slow-Eccentric Bayesian Curl reps of the last set) 1 3 10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB Incline
Slow-Eccentric
Curl DB Scott Curl

Triceps Diverging Pressdown (Long Rope or 2 Ropes)

N/A 1 2 12-15 ~9-10 10 ~1-2 min Cable Triceps Kickback DB Triceps Kickback

Hammer Curl N/A 1 2 8-10 ~9-10 10 ~1-2 min Inverse DB Zottman Curl Fat-Grip DB Curl

Mandatory Rest Day

Substitution Option
Week 8 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets Reps Early Set RPE Last Set RPE Rest Substitution Option 1 2

Long-length Partials (on all

Lat-Focused Cable Row reps of the last set) 2 3 10-12 ~9 10 ~2-3 min Half-Kneeling 1-Arm Lat
Elbows-In
Pulldown1-Arm DB Row

Low Incline DB Press N/A 2-3 3 8-10 ~9 10 ~2-3 min Low Incline Machine Press
Low Incline Barbell Press

Lying Leg Curl Long-length Partials (on all Seated Leg Curl Nordic Ham Curl
reps of the last set) 1-2 2 8-10 ~9-10 10 ~2-3 min

Full Body #1
Full Body #1
Smith Machine Squat N/A 2-4 3 4, 6, 8 ~8-9 ~8-9 ~3-4 min Machine Squat DB Bulgarian Split Squat

Reverse Pec Deck (w/ Integrated Integrated

Partials) Partials (on all sets) 1 3 10-15 ~9-10 10 ~1-2 min Reverse Cable Flye (w/Bent-Over
IntegratedReverse
Partials)DB Flye (w/ Integrated Partials)

Cable Crunch Myo-reps 1 3 10-12 ~9-10 10 ~1-2 min Machine Crunch Plate-Weighted Crunch

Cuffed Behind-The-Back Lateral Raise Myo-reps 1 3 10-12 ~9-10 10 ~1-2 min Cross-Body Cable Y-RaiseDB Lateral Raise

Chest-Supported T-Bar Row + Kelso Shrug N/A 2 3 8-10 + 4-6 ~9 10 ~2-3 min Machine Chest-Supported
Incline
RowChest-Supported
+ Kelso Shrug DB Row + Kelso Shrug

Machine Shoulder Press Dropset 2 3 8-10 ~8-9 10 ~2-3 min Cable Shoulder Press Seated DB Shoulder Press

Standing Calf Raise Calf Static Stretch (30 sec) 1 3 12-15 ~9-10 10 ~1-2 min Leg Press Calf Press Donkey Calf Raise
Full Body #2

Slow-Eccentric DB RDL N/A 2-3 2 8-10 ~6 ~6-7 ~3-4 min Slow-Eccentric Barbell Slow-Eccentric
RDL Glute-Ham Raise

A1: Concentration Cable Curl N/A 1 2 10-12 ~9-10 10 ~0.5-1 min DB Concentration Curl DB Preacher Curl

A2: Single-arm Overhead Cable Triceps Extension

Dropset 1 2 10-12 ~9-10 10 ~0.5-1 min DB Skull Crusher Floor Skull Crusher

Mandatory Rest Day

Long-length
Dual-Handle Lat Pulldown (Mid-back + Lats) Partials (on all Overhand Lat Pulldown Pull-Up
reps of the last set) 2 4 8-10 ~8 10 ~2-3 min

Decline Machine Chest Press N/A 2 3 10-12 ~9 10 ~0.5-1 min Decline Smith MachineDecline
Press Barbell Press

A1: Machine Hip Abduction N/A 1 2 10-12 ~9-10 10 N/A Cable Hip Abduction Lateral Band Walk

A2: Machine Hip Adduction N/A 1-2 2 10-12 ~9 10 ~1-2 min Cable Hip Adduction Copenhagen Hip Adduction

Full Body #3 Long-length Partials (on all

Leg Extension 1 3 10-12 ~9 10 ~0.5-1 min DB Step-Up Reverse Nordic
reps of the last set)

Super-ROM DB Lateral Raise N/A 1 3 12-15 ~9-10 10 ~0.5-1 min Cable Upright Row DB Lateral Raise

Medicine Ball Russian Twists N/A 1 2 10-20 ~9-10 10 ~1-2 min Half-Kneeling Pallof Press Bicycle Crunch

Seated Leg Curl N/A 1-2 2 8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl

Smith Machine Reverse Lunge N/A 2-4 3 8 ~8-9 ~8-9 ~1-2 min DB Reverse Lunge DB Walking Lunge

Full Body #4
 Pec Deck (w/ Integrated Partials)Integrated Partials (on all sets) 1 3 10-12 ~9-10 10 ~0.5-1 min Bent-Over Cable Pec Flye
DB (w/
FlyeIntegrated
(w/ Integrated
Partials)
Partials)

Full Body #4 Super-ROM Overhand Cable Row Dropset 1-2 3 10-12 10 10 ~2-3 min Overhand Machine Row
Arm-Out Single-Arm DB Row

DB Calf Jumps N/A 1 3 12-15 ~9-10 10 ~1-2 min Leg Press Calf Jumps Standing Calf Raise

Rear Delt 45° Cable Flye N/A 1 3 12-15 ~9-10 10 ~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye

See The Weak Point See The Weak Point

Weak Point Exercise 1 N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

Weak Point Exercise 2 See The Weak Point See The Weak Point
(optional) N/A 1-3 2 8-12 ~8 ~9 ~1-3 min Table for sub options Table for sub options

Slow-Eccentric EZ-Bar Skull Crusher N/A 1 3 10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB SkullSlow-Eccentric
Crusher DB French Press
Arms & Weak
Points Long-length Partials (on all
Slow-Eccentric Bayesian Curl reps of the last set) 1 3 10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB Incline
Slow-Eccentric
Curl DB Scott Curl

Triceps Diverging Pressdown (Long Rope or 2 Ropes)

N/A 1 2 12-15 ~9-10 10 ~1-2 min Cable Triceps Kickback DB Triceps Kickback

Hammer Curl N/A 1 2 8-10 ~9-10 10 ~1-2 min Inverse DB Zottman Curl Fat-Grip DB Curl

Mandatory Rest Day

Substitution Option
Week 9 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets Reps Early Set RPE Last Set RPE Rest Substitution Option 1 2

Long-length Partials (on all

Lat-Focused Cable Row reps of the last set) 2 3 10-12 ~9 10 ~2-3 min Half-Kneeling 1-Arm Lat
Elbows-In
Pulldown1-Arm DB Row

Low Incline DB Press N/A 2-3 3 8-10 ~9 10 ~2-3 min Low Incline Machine Press
Low Incline Barbell Press

Lying Leg Curl Long-length Partials (on all Seated Leg Curl Nordic Ham Curl
reps of the last set) 1-2 2 8-10 ~9-10 10 ~2-3 min

Full Body #1
Smith Machine Squat N/A 2-4 3 4, 6, 8 ~8-9 ~8-9 ~3-4 min Machine Squat DB Bulgarian Split Squat

Reverse Pec Deck (w/ Integrated Integrated

Partials) Partials (on all sets) 1 3 10-15 ~9-10 10 ~1-2 min Reverse Cable Flye (w/Bent-Over
IntegratedReverse
Partials)DB Flye (w/ Integrated Partials)
 Cable Crunch Myo-reps 1 3 10-12 ~9-10 10 ~1-2 min Machine Crunch Plate-Weighted Crunch

Cuffed Behind-The-Back Lateral Raise Myo-reps 1 3 10-12 ~9-10 10 ~1-2 min Cross-Body Cable Y-RaiseDB Lateral Raise

Chest-Supported T-Bar Row + Kelso Shrug N/A 2 3 8-10 + 4-6 ~9 10 ~2-3 min Machine Chest-Supported
Incline
RowChest-Supported
+ Kelso Shrug DB Row + Kelso Shrug

Machine Shoulder Press Dropset 2 3 8-10 ~8-9 10 ~2-3 min Cable Shoulder Press Seated DB Shoulder Press

Standing Calf Raise Calf Static Stretch (30 sec) 1 3 12-15 ~9-10 10 ~1-2 min Leg Press Calf Press Donkey Calf Raise
Full Body #2

Slow-Eccentric DB RDL N/A 2-3 2 8-10 ~6 ~6-7 ~3-4 min Slow-Eccentric Barbell Slow-Eccentric
RDL Glute-Ham Raise

A1: Concentration Cable Curl N/A 1 2 10-12 ~9-10 10 ~0.5-1 min DB Concentration Curl DB Preacher Curl

A2: Single-arm Overhead Cable Triceps Extension

Dropset 1 2 10-12 ~9-10 10 ~0.5-1 min DB Skull Crusher Floor Skull Crusher

Mandatory Rest Day

Long-length
Dual-Handle Lat Pulldown (Mid-back + Lats) Partials (on all Overhand Lat Pulldown Pull-Up
reps of the last set) 2 4 8-10 ~8 10 ~2-3 min

Decline Machine Chest Press N/A 2 3 10-12 ~9 10 ~0.5-1 min Decline Smith MachineDecline
Press Barbell Press

A1: Machine Hip Abduction N/A 1 2 10-12 ~9-10 10 N/A Cable Hip Abduction Lateral Band Walk

A2: Machine Hip Adduction N/A 1-2 2 10-12 ~9 10 ~1-2 min Cable Hip Adduction Copenhagen Hip Adduction

Full Body #3 Long-length Partials (on all

Leg Extension 1 3 10-12 ~9 10 ~0.5-1 min DB Step-Up Reverse Nordic
reps of the last set)

Super-ROM DB Lateral Raise N/A 1 3 12-15 ~9-10 10 ~0.5-1 min Cable Upright Row DB Lateral Raise

Medicine Ball Russian Twists N/A 1 2 10-20 ~9-10 10 ~1-2 min Half-Kneeling Pallof Press Bicycle Crunch

Seated Leg Curl N/A 1-2 2 8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl

Smith Machine Reverse Lunge N/A 2-4 3 8 ~8-9 ~8-9 ~1-2 min DB Reverse Lunge DB Walking Lunge

Pec Deck (w/ Integrated Partials)Integrated Partials (on all sets) 1 3 10-12 ~9-10 10 ~0.5-1 min Bent-Over Cable Pec Flye
DB (w/
FlyeIntegrated
(w/ Integrated
Partials)
Partials)

Full Body #4 Super-ROM Overhand Cable Row Dropset 1-2 3 10-12 10 10 ~2-3 min Overhand Machine Row
Arm-Out Single-Arm DB Row

DB Calf Jumps N/A 1 3 12-15 ~9-10 10 ~1-2 min Leg Press Calf Jumps Standing Calf Raise
 Rear Delt 45° Cable Flye N/A 1 3 12-15 ~9-10 10 ~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye

See The Weak Point See The Weak Point

Weak Point Exercise 1 N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

Weak Point Exercise 2 See The Weak Point See The Weak Point
(optional) N/A 1-3 2 8-12 ~8 ~9 ~1-3 min Table for sub options Table for sub options

Slow-Eccentric EZ-Bar Skull Crusher N/A 1 3 10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB SkullSlow-Eccentric
Crusher DB French Press
Arms & Weak
Points
Slow-Eccentric Bayesian Curl Long-length Partials 1 3 10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB Incline
Slow-Eccentric
Curl DB Scott Curl

Triceps Diverging Pressdown (Long Rope or 2 Ropes)

N/A 1 2 12-15 ~9-10 10 ~1-2 min Cable Triceps Kickback DB Triceps Kickback

Hammer Curl N/A 1 2 8-10 ~9-10 10 ~1-2 min Inverse DB Zottman Curl Fat-Grip DB Curl

Mandatory Rest Day

Substitution Option
Week 10 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets Reps Early Set RPE Last Set RPE Rest Substitution Option 1 2

Long-length Partials (on all

Lat-Focused Cable Row reps of the last set) 2 3 10-12 ~9 10 ~2-3 min Half-Kneeling 1-Arm Lat
Elbows-In
Pulldown1-Arm DB Row

Low Incline DB Press N/A 2-3 3 8-10 ~9 10 ~2-3 min Low Incline Machine Press
Low Incline Barbell Press

Lying Leg Curl Long-length Partials (on all Seated Leg Curl Nordic Ham Curl
reps of the last set) 1-2 2 8-10 ~9-10 10 ~2-3 min

Full Body #1
Smith Machine Squat N/A 2-4 3 4, 6, 8 ~8-9 ~8-9 ~3-4 min Machine Squat DB Bulgarian Split Squat

Reverse Pec Deck (w/ Integrated Integrated

Partials) Partials (on all sets) 1 3 10-15 ~9-10 10 ~1-2 min Reverse Cable Flye (w/Bent-Over
IntegratedReverse
Partials)DB Flye (w/ Integrated Partials)

Cable Crunch Myo-reps 1 3 10-12 ~9-10 10 ~1-2 min Machine Crunch Plate-Weighted Crunch

Cuffed Behind-The-Back Lateral Raise Myo-reps 1 3 10-12 ~9-10 10 ~1-2 min Cross-Body Cable Y-RaiseDB Lateral Raise

Chest-Supported T-Bar Row + Kelso Shrug N/A 2 3 8-10 + 4-6 ~9 10 ~2-3 min Machine Chest-Supported
Incline
RowChest-Supported
+ Kelso Shrug DB Row + Kelso Shrug

Machine Shoulder Press Dropset 2 3 8-10 ~8-9 10 ~2-3 min Cable Shoulder Press Seated DB Shoulder Press

Standing Calf Raise Calf Static Stretch (30 sec) 1 3 12-15 ~9-10 10 ~1-2 min Leg Press Calf Press Donkey Calf Raise
Full Body #2
Full Body #2

Slow-Eccentric DB RDL N/A 2-3 2 8-10 ~6 ~6-7 ~3-4 min Slow-Eccentric Barbell Slow-Eccentric
RDL Glute-Ham Raise

A1: Concentration Cable Curl N/A 1 2 10-12 ~9-10 10 ~0.5-1 min DB Concentration Curl DB Preacher Curl

A2: Single-arm Overhead Cable Triceps Extension

Dropset 1 2 10-12 ~9-10 10 ~0.5-1 min DB Skull Crusher Floor Skull Crusher

Mandatory Rest Day

Long-length
Dual-Handle Lat Pulldown (Mid-back + Lats) Partials (on all Overhand Lat Pulldown Pull-Up
reps of the last set) 2 4 8-10 ~8 10 ~2-3 min

Decline Machine Chest Press N/A 2 3 10-12 ~9 10 ~0.5-1 min Decline Smith MachineDecline
Press Barbell Press

A1: Machine Hip Abduction N/A 1 2 10-12 ~9-10 10 N/A Cable Hip Abduction Lateral Band Walk

A2: Machine Hip Adduction N/A 1-2 2 10-12 ~9 10 ~1-2 min Cable Hip Adduction Copenhagen Hip Adduction

Full Body #3 Long-length Partials (on all

Leg Extension 1 3 10-12 ~9 10 ~0.5-1 min DB Step-Up Reverse Nordic
reps of the last set)

Super-ROM DB Lateral Raise N/A 1 3 12-15 ~9-10 10 ~0.5-1 min Cable Upright Row DB Lateral Raise

Medicine Ball Russian Twists N/A 1 2 10-20 ~9-10 10 ~1-2 min Half-Kneeling Pallof Press Bicycle Crunch

Seated Leg Curl N/A 1-2 2 8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl

Smith Machine Reverse Lunge N/A 2-4 3 8 ~8-9 ~8-9 ~1-2 min DB Reverse Lunge DB Walking Lunge

Pec Deck (w/ Integrated Partials)Integrated Partials (on all sets) 1 3 10-12 ~9-10 10 ~0.5-1 min Bent-Over Cable Pec Flye
DB (w/
FlyeIntegrated
(w/ Integrated
Partials)
Partials)

Full Body #4 Super-ROM Overhand Cable Row Dropset 1-2 3 10-12 10 10 ~2-3 min Overhand Machine Row
Arm-Out Single-Arm DB Row

DB Calf Jumps N/A 1 3 12-15 ~9-10 10 ~1-2 min Leg Press Calf Jumps Standing Calf Raise

Rear Delt 45° Cable Flye N/A 1 3 12-15 ~9-10 10 ~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye

See The Weak Point See The Weak Point

Weak Point Exercise 1 N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

Weak Point Exercise 2 See The Weak Point See The Weak Point
(optional) N/A 1-3 2 8-12 ~8 ~9 ~1-3 min Table for sub options Table for sub options

Slow-Eccentric EZ-Bar Skull Crusher N/A 1 3 10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB SkullSlow-Eccentric
Crusher DB French Press
Arms & Weak
Points
Arms & Weak
Points Long-length Partials (on all
Slow-Eccentric Bayesian Curl reps of the last set) 1 3 10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB Incline
Slow-Eccentric
Curl DB Scott Curl

Triceps Diverging Pressdown (Long Rope or 2 Ropes)

N/A 1 2 12-15 ~9-10 10 ~1-2 min Cable Triceps Kickback DB Triceps Kickback

Hammer Curl N/A 1 2 8-10 ~9-10 10 ~1-2 min Inverse DB Zottman Curl Fat-Grip DB Curl

Mandatory Rest Day