General Warm-Up

Perform the following general warm-up before every workout (should take 5-10 m
You can save time by doing some of the dynamic stretches as you do warm-up sets for t
5-10 minutes Light cardio on machine on your choice of machine (treadmil
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 (optio

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

1 Warm-Up Set Listed Use ~60% of your planned working weight for ~6-10 reps (o

Perform a mini warm-up pyram

2 Warm-Up Sets Listed Warm-Up Set #1 = ~50% of planned working w
Warm-Up Set #2 = ~70% of planned working

Perform a full warm-up pyram

Warm-Up Set #1 = ~45% of planned working w
3 Warm-Up Sets Listed Warm-Up Set #2 = ~65% of planned working
Warm-Up Set #3 = ~85% of planned working

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
3. Machine Lat Pullover
Width”)
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

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 executing
Hamstrings rather than adding more volume.

Rather than adding more calf training volume, focus on the execution of the sets given in the program first. Ens
Calves reaching a high level of effort. Feel free to sprinkle in 1-2 extra sets per exercise if they are a major priority for y

Mid-Back There is a lot of mid-back volume in this program. If this is a weak point for you, simply focus on executing the e
(“Back rather than adding more volume. Really focus on squeezing your shoulder blades together on the positive and f
Thickness”) 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-back work
Upper Traps sets given in the program first. Ensure you are squeezing your traps at the top of each rep and reaching a high
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 ma
fat to allow them to show through. Before adding sets, focus on the execution of the sets given in the program f
Abs on crunches and leg raises as you squeeze your abs. Feel free to sprinkle in 1-2 extra sets per exercise if they

Because there is a dedicated arm day in this program and the biceps will get plenty of indirect work back exerci
Biceps 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 from pressi
Triceps productive and would most likely fall under the “junk volume” category.

BLOCK 1: 5-WEEK BUILD PHASE

Week 1 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets

Cuffed Behind-The-Back Lateral Raise Myo-reps 1-2 3

Cross-Body Lat Pull-Around Long-length Partials (on all 1 3

reps of the last set)

Low Incline Smith Machine PressPec Static Stretch (30 sec hold) 2-3 4

Chest-Supported Machine Row Long-length Partials (on all 1-2 3

reps of the last set)
Upper #1
Overhead Cable Triceps Extension (Bar) Dropset 1 2

Straight-Bar Lat Prayer Long-length Partials (on all 1 3

reps of the last set)

Pec Deck (w/ Integrated Partials)Integrated Partials (on all sets) 1 3

Seated Leg Curl N/A 1-2 3

Machine Hip Adduction N/A 1 3

Lower #1 Hack Squat N/A 2-4 3

 Lower #1

Leg Extension Long-length Partials (on all 1-2 3

reps of the last set)
Leg Press Calf Press Calf Static Stretch (30 sec) 1 3
Optional Rest Day

Super-ROM Overhand Cable Row N/A 1-2 3

Machine Shoulder Press Dropset 2-3 3

Assisted Pull-Up Long-length Partials (on all 1-2 3

reps of the last set)
Upper #2
Paused Assisted Dip N/A 2 3

Inverse DB Zottman Curl N/A 1 2

Super-ROM DB Lateral Raise N/A 1 3

Mechanical Dropset (on all
Cable Reverse Flye (Mechanical Dropset) 0 3
sets)

Lying Leg Curl Long-length Partials (on all 1-2 3

reps of the last set)

Leg Press N/A 2-4 3

Paused Barbell RDL N/A 2-3 2

Lower #2
A1: Machine Hip Adduction N/A 1 3

A2: Sissy Squat N/A 1 3

Standing Calf Raise Calf Static Stretch (30 sec hold) 1 3

Weak Point Exercise 1 N/A 1-3 3

Weak Point Exercise 2

(optional) N/A 1-3 2

Bayesian Cable Curl Long-length Partials (on all 1 3

Arms & Weak reps of the last set)
Points
Seated DB French Press N/A 1 3

Bottom-2/3 Constant Tension Preacher Curl N/A 1 2

Cable Triceps Kickback N/A 0 2

Cable Crunch N/A 1 3

Mandatory Rest Day

Week 2 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets

Cuffed Behind-The-Back Lateral Raise Myo-reps 1-2 3

 Cross-Body Lat Pull-Around Long-length Partials (on all 1 3
reps of the last set)

Low Incline Smith Machine PressPec Static Stretch (30 sec hold) 2-3 4

Chest-Supported Machine Row Long-length Partials (on all 1-2 3

reps of the last set)
Upper #1
Overhead Cable Triceps Extension (Bar) Dropset 1 2

Straight-Bar Lat Prayer Long-length Partials (on all 1 3

reps of the last set)

Pec Deck (w/ Integrated Partials)Integrated Partials (on all sets) 1 3

Seated Leg Curl N/A 1-2 3

Machine Hip Adduction N/A 1 3

Lower #1 Hack Squat N/A 2-4 3

Leg Extension Long-length Partials (on all 1-2 3

reps of the last set)
Leg Press Calf Press Calf Static Stretch (30 sec) 1 3
Optional Rest Day

Super-ROM Overhand Cable Row N/A 1-2 3

Machine Shoulder Press Dropset 2-3 3

Assisted Pull-Up Long-length Partials (on all 1-2 3

reps of the last set)
Upper #2
Paused Assisted Dip N/A 2 3

Inverse DB Zottman Curl N/A 1 2

Super-ROM DB Lateral Raise N/A 1 3

Mechanical Dropset (on all
Cable Reverse Flye (Mechanical Dropset) 0 3
sets)

Lying Leg Curl Long-length Partials (on all 1-2 3

reps of the last set)

Leg Press N/A 2-4 3

Paused Barbell RDL N/A 2-3 2

Lower #2
A1: Machine Hip Adduction N/A 1 3

A2: Sissy Squat N/A 1 3

Standing Calf Raise Calf Static Stretch (30 sec hold) 1 3

Weak Point Exercise 1 N/A 1-3 3

Arms & Weak

Points
 Weak Point Exercise 2
(optional) N/A 1-3 2

Bayesian Cable Curl Long-length Partials (on all 1 3

Arms & Weak reps of the last set)
Points
Seated DB French Press N/A 1 3

Bottom-2/3 Constant Tension Preacher Curl N/A 1 2

Cable Triceps Kickback N/A 0 2

Cable Crunch N/A 1 3

Mandatory Rest Day

Week 3 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets

Cuffed Behind-The-Back Lateral Raise Myo-reps 1-2 3

Cross-Body Lat Pull-Around Long-length Partials (on all 1 3

reps of the last set)

Low Incline Smith Machine PressPec Static Stretch (30 sec hold) 2-3 4

Chest-Supported Machine Row Long-length Partials (on all 1-2 3

reps of the last set)
Upper #1
Overhead Cable Triceps Extension (Bar) Dropset 1 2

Straight-Bar Lat Prayer Long-length Partials (on all 1 3

reps of the last set)

Pec Deck (w/ Integrated Partials)Integrated Partials (on all sets) 1 3

Seated Leg Curl N/A 1-2 3

Machine Hip Adduction N/A 1 3

Lower #1 Hack Squat N/A 2-4 3

Leg Extension Long-length Partials (on all 1-2 3

reps of the last set)
Leg Press Calf Press Calf Static Stretch (30 sec) 1 3
Optional Rest Day

Super-ROM Overhand Cable Row N/A 1-2 3

Machine Shoulder Press Dropset 2-3 3

Assisted Pull-Up Long-length Partials (on all 1-2 3

reps of the last set)
Upper #2
Paused Assisted Dip N/A 2 3
 Upper #2

Inverse DB Zottman Curl N/A 1 2

Super-ROM DB Lateral Raise N/A 1 3

Mechanical Dropset (on all
Cable Reverse Flye (Mechanical Dropset) 0 3
sets)

Lying Leg Curl Long-length Partials (on all 1-2 3

reps of the last set)

Leg Press N/A 2-4 3

Paused Barbell RDL N/A 2-3 2

Lower #2
A1: Machine Hip Adduction N/A 1 3

A2: Sissy Squat N/A 1 3

Standing Calf Raise Calf Static Stretch (30 sec hold) 1 3

Weak Point Exercise 1 N/A 1-3 3

Weak Point Exercise 2

(optional) N/A 1-3 2

Bayesian Cable Curl Long-length Partials (on all 1 3

Arms & Weak reps of the last set)
Points
Seated DB French Press N/A 1 3

Bottom-2/3 Constant Tension Preacher Curl N/A 1 2

Cable Triceps Kickback N/A 0 2

Cable Crunch N/A 1 3

Mandatory Rest Day

Week 4 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets

Cuffed Behind-The-Back Lateral Raise Myo-reps 1-2 3

Cross-Body Lat Pull-Around Long-length Partials (on all 1 3

reps of the last set)

Low Incline Smith Machine PressPec Static Stretch (30 sec hold) 2-3 4

Chest-Supported Machine Row Long-length Partials (on all 1-2 3

reps of the last set)
Upper #1
Overhead Cable Triceps Extension (Bar) Dropset 1 2

Straight-Bar Lat Prayer Long-length Partials (on all 1 3

reps of the last set)
 Pec Deck (w/ Integrated Partials)Integrated Partials (on all sets) 1 3

Seated Leg Curl N/A 1-2 3

Machine Hip Adduction N/A 1 3

Lower #1 Hack Squat N/A 2-4 3

Leg Extension Long-length Partials (on all 1-2 3

reps of the last set)
Leg Press Calf Press Calf Static Stretch (30 sec) 1 3
Optional Rest Day

Super-ROM Overhand Cable Row N/A 1-2 3

Machine Shoulder Press Dropset 2-3 3

Assisted Pull-Up Long-length Partials (on all 1-2 3

reps of the last set)
Upper #2
Paused Assisted Dip N/A 2 3

Inverse DB Zottman Curl N/A 1 2

Super-ROM DB Lateral Raise N/A 1 3

Mechanical Dropset (on all
Cable Reverse Flye (Mechanical Dropset) 0 3
sets)

Lying Leg Curl Long-length Partials (on all 1-2 3

reps of the last set)

Leg Press N/A 2-4 3

Paused Barbell RDL N/A 2-3 2

Lower #2
A1: Machine Hip Adduction N/A 1 3

A2: Sissy Squat N/A 1 3

Standing Calf Raise Calf Static Stretch (30 sec hold) 1 3

Weak Point Exercise 1 N/A 1-3 3

Weak Point Exercise 2

(optional) N/A 1-3 2

Bayesian Cable Curl Long-length Partials (on all 1 3

Arms & Weak reps of the last set)
Points
Seated DB French Press N/A 1 3

Bottom-2/3 Constant Tension Preacher Curl N/A 1 2

Cable Triceps Kickback N/A 0 2

 Cable Crunch N/A 1 3

Mandatory Rest Day

SEMI-DELOAD WEEK: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK TO PROMOTE RECOV
Week 5 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets

Cuffed Behind-The-Back Lateral Raise N/A 1-2 3

Cross-Body Lat Pull-Around Long-length Partials (on all 1 2

reps of the last set)

Low Incline Smith Machine PressPec Static Stretch (30 sec hold) 2-3 3

Chest-Supported Machine Row Long-length Partials (on all 1-2 3

reps of the last set)
Upper #1
Overhead Cable Triceps Extension (Bar) N/A 1 2

Straight-Bar Lat Prayer Long-length Partials (on all 1 2

reps of the last set)

Pec Deck (w/ Integrated Partials)Integrated Partials (on all sets) 1 2

Seated Leg Curl N/A 1-2 3

Machine Hip Adduction N/A 1 3

Lower #1 Hack Squat N/A 2-4 2

Leg Extension Long-length Partials (on all 1-2 3

reps of the last set)
Leg Press Calf Press Calf Static Stretch (30 sec) 1 3
Optional Rest Day

Super-ROM Overhand Cable Row N/A 1-2 2

Machine Shoulder Press N/A 2-3 3

Assisted Pull-Up Long-length Partials (on all 1-2 2

reps of the last set)
Upper #2
Paused Assisted Dip N/A 2 2

Inverse DB Zottman Curl N/A 1 2

Super-ROM DB Lateral Raise N/A 1 3

Mechanical Dropset (on all
Cable Reverse Flye (Mechanical Dropset) 0 3
sets)

Lying Leg Curl Long-length Partials (on all 1-2 3

reps of the last set)

Leg Press N/A 2-4 3

Paused Barbell RDL N/A 2-3 2

Lower #2
 Lower #2
A1: Machine Hip Adduction N/A 1 2

A2: Sissy Squat N/A 1 2

Standing Calf Raise Calf Static Stretch (30 sec hold) 1 3

Weak Point Exercise 1 N/A 1-3 3

Weak Point Exercise 2

(optional) N/A 1-3 2

Bayesian Cable Curl Long-length Partials (on all 1 3

Arms & Weak reps of the last set)
Points
Seated DB French Press N/A 1 3

Bottom-2/3 Constant Tension Preacher Curl N/A 1 2

Cable Triceps Kickback N/A 0 2

Cable Crunch N/A 1 3

Mandatory Rest Day

BLOCK 2: 5-WEEK NOVELTY PHASE

Week 6 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets

Cuffed Behind-The-Back Lateral Raise Myo-reps 1-2 3

Lat-Focused Cable Row Lat Static Stretch (30 sec hold) 1 3

Low Incline DB Press N/A 2-3 3

Chest-Supported T-Bar Row + Kelso Shrug N/A 2 3

Upper #1

Bent-Over Cable Pec Flye (w/ Integrated

Integrated
Partials)
Partials (on all sets) 1 3

1-Arm Lat Pull-In Long-length Partials (on all 1 2

reps of the last set)

Dual-Cable Triceps Press N/A 1-2 3

Seated Leg Curl N/A 1-2 3

Machine Hip Adduction N/A 1 3

Smith Machine Squat N/A 2-4 3

Lower #1

Leg Extension Long-length Partials (on all 1-2 3

reps of the last set)
 Lower #1

DB Calf Jumps N/A 1 3

Optional Rest Day

Dual-Handle Lat Pulldown (Mid-back + Lats) N/A 1-2 3

Seated DB Shoulder Press N/A 2-3 3

Chest-Supported Machine Row Long-length Partials (on all 1-2 3

reps of the last set)

Upper #2 Decline Machine Chest Press N/A 2 3

Concentration Cable Curl N/A 1 2

Cross-Body Cable Y-Raise N/A 1 3

Rear Delt 45° Cable Flye N/A 1 3

Lying Leg Curl Long-length Partials (on all 1-2 3

reps of the last set)

Smith Machine Reverse Lunge N/A 2-4 3

Glute-Ham Raise N/A 2-3 3

Lower #2
A1: Machine Hip Adduction N/A 1 3

A2: Machine Hip Abduction N/A 1 3

Standing Calf Raise Calf Static Stretch (30 sec hold) 1 3

Weak Point Exercise 1 N/A 1-3 3

Weak Point Exercise 2

(optional) N/A 1-3 2

Arms & Weak Slow-Eccentric EZ-Bar Skull Crusher N/A 1 3

Points
Slow-Eccentric Bayesian Curl Long-length Partials (on all 1 3
reps of the last set)

Triceps Diverging Pressdown (Long Rope or 2 Ropes)

N/A 1 2

Reverse-Grip Cable Curl N/A 0 2

Roman Chair Leg Raise N/A 0 3

Mandatory Rest Day

Week 7 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets

Cuffed Behind-The-Back Lateral Raise Myo-reps 1-2 3

 Lat-Focused Cable Row Lat Static Stretch (30 sec hold) 1 3

Low Incline DB Press N/A 2-3 3

Chest-Supported T-Bar Row + Kelso Shrug N/A 2 3

Upper #1

Bent-Over Cable Pec Flye (w/ Integrated

Integrated
Partials)
Partials (on all sets) 1 3

1-Arm Lat Pull-In Long-length Partials (on all 1 2

reps of the last set)

Dual-Cable Triceps Press N/A 1-2 3

Seated Leg Curl N/A 1-2 3

Machine Hip Adduction N/A 1 3

Smith Machine Squat N/A 2-4 3

Lower #1

Leg Extension Long-length Partials (on all 1-2 3

reps of the last set)

DB Calf Jumps N/A 1 3

Optional Rest Day

Dual-Handle Lat Pulldown (Mid-back + Lats) N/A 1-2 3

Seated DB Shoulder Press N/A 2-3 3

Chest-Supported Machine Row Long-length Partials (on all 1-2 3

reps of the last set)

Upper #2 Decline Machine Chest Press N/A 2 3

Concentration Cable Curl N/A 1 2

Cross-Body Cable Y-Raise N/A 1 3

Rear Delt 45° Cable Flye N/A 1 3

Lying Leg Curl Long-length Partials (on all 1-2 3

reps of the last set)

Smith Machine Reverse Lunge N/A 2-4 3

Glute-Ham Raise N/A 2-3 3

Lower #2
A1: Machine Hip Adduction N/A 1 3

A2: Machine Hip Abduction N/A 1 3

Standing Calf Raise Calf Static Stretch (30 sec hold) 1 3

 Weak Point Exercise 1 N/A 1-3 3

Weak Point Exercise 2

(optional) N/A 1-3 2

Arms & Weak Slow-Eccentric EZ-Bar Skull Crusher N/A 1 3

Points
Slow-Eccentric Bayesian Curl Long-length Partials (on all 1 3
reps of the last set)

Triceps Diverging Pressdown (Long Rope or 2 Ropes)

N/A 1 2

Reverse-Grip Cable Curl N/A 0 2

Roman Chair Leg Raise N/A 0 3

Mandatory Rest Day

Week 8 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets

Cuffed Behind-The-Back Lateral Raise Myo-reps 1-2 3

Lat-Focused Cable Row Lat Static Stretch (30 sec hold) 1 3

Low Incline DB Press N/A 2-3 3

Chest-Supported T-Bar Row + Kelso Shrug N/A 2 3

Upper #1

Bent-Over Cable Pec Flye (w/ Integrated

Integrated
Partials)
Partials (on all sets) 1 3

1-Arm Lat Pull-In Long-length Partials (on all 1 2

reps of the last set)

Dual-Cable Triceps Press N/A 1-2 3

Seated Leg Curl N/A 1-2 3

Machine Hip Adduction N/A 1 3

Smith Machine Squat N/A 2-4 3

Lower #1

Leg Extension Long-length Partials (on all 1-2 3

reps of the last set)

DB Calf Jumps N/A 1 3

Optional Rest Day

Dual-Handle Lat Pulldown (Mid-back + Lats) N/A 1-2 3

Seated DB Shoulder Press N/A 2-3 3

Upper #2
 Chest-Supported Machine Row Long-length Partials (on all 1-2 3
reps of the last set)

Upper #2 Decline Machine Chest Press N/A 2 3

Concentration Cable Curl N/A 1 2

Cross-Body Cable Y-Raise N/A 1 3

Rear Delt 45° Cable Flye N/A 1 3

Lying Leg Curl Long-length Partials 1-2 3

Smith Machine Reverse Lunge N/A 2-4 3

Glute-Ham Raise N/A 2-3 3

Lower #2 A1: Machine Hip Adduction N/A 1 3

A2: Machine Hip Abduction N/A 1 3

Standing Calf Raise Calf Static Stretch (30 sec hold) 1 3

Weak Point Exercise 1 N/A 1-3 3

Weak Point Exercise 2

(optional) N/A 1-3 2

Arms & Weak Slow-Eccentric EZ-Bar Skull Crusher N/A 1 3

Points
Slow-Eccentric Bayesian Curl Long-length Partials (on all 1 3
reps of the last set)

Triceps Diverging Pressdown (Long Rope or 2 Ropes)

N/A 1 2

Reverse-Grip Cable Curl N/A 0 2

Roman Chair Leg Raise N/A 0 3

Mandatory Rest Day

Week 9 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets

Cuffed Behind-The-Back Lateral Raise Myo-reps 1-2 3

Lat-Focused Cable Row Lat Static Stretch (30 sec hold) 1 3

Low Incline DB Press N/A 2-3 3

Chest-Supported T-Bar Row + Kelso Shrug N/A 2 3

Upper #1

Bent-Over Cable Pec Flye (w/ Integrated

Integrated
Partials)
Partials (on all sets) 1 3
 Upper #1

1-Arm Lat Pull-In Long-length Partials (on all 1 2

reps of the last set)

Dual-Cable Triceps Press N/A 1-2 3

Seated Leg Curl N/A 1-2 3

Machine Hip Adduction N/A 1 3

Smith Machine Squat N/A 2-4 3

Lower #1

Leg Extension Long-length Partials (on all 1-2 3

reps of the last set)

DB Calf Jumps N/A 1 3

Optional Rest Day

Dual-Handle Lat Pulldown (Mid-back + Lats) N/A 1-2 3

Seated DB Shoulder Press N/A 2-3 3

Chest-Supported Machine Row Long-length Partials (on all 1-2 3

reps of the last set)

Upper #2 Decline Machine Chest Press N/A 2 3

Concentration Cable Curl N/A 1 2

Cross-Body Cable Y-Raise N/A 1 3

Rear Delt 45° Cable Flye N/A 1 3

Lying Leg Curl Long-length Partials (on all 1-2 3

reps of the last set)

Smith Machine Reverse Lunge N/A 2-4 3

Glute-Ham Raise N/A 2-3 3

Lower #2
A1: Machine Hip Adduction N/A 1 3

A2: Machine Hip Abduction N/A 1 3

Standing Calf Raise Calf Static Stretch (30 sec hold) 1 3

Weak Point Exercise 1 N/A 1-3 3

Weak Point Exercise 2

(optional) N/A 1-3 2

Arms & Weak Slow-Eccentric EZ-Bar Skull Crusher N/A 1 3

Points
Slow-Eccentric Bayesian Curl Long-length Partials (on all 1 3
reps of the last set)
Arms & Weak
Points

Triceps Diverging Pressdown (Long Rope or 2 Ropes)

N/A 1 2

Reverse-Grip Cable Curl N/A 0 2

Roman Chair Leg Raise N/A 0 3

Mandatory Rest Day

Week 10 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets

Cuffed Behind-The-Back Lateral Raise Myo-reps 1-2 3

Lat-Focused Cable Row Lat Static Stretch (30 sec hold) 1 3

Low Incline DB Press N/A 2-3 3

Chest-Supported T-Bar Row + Kelso Shrug N/A 2 3

Upper #1

Bent-Over Cable Pec Flye (w/ Integrated

Integrated
Partials)
Partials (on all sets) 1 3

1-Arm Lat Pull-In Long-length Partials (on all 1 2

reps of the last set)

Dual-Cable Triceps Press N/A 1-2 3

Seated Leg Curl N/A 1-2 3

Machine Hip Adduction N/A 1 3

Smith Machine Squat N/A 2-4 3

Lower #1

Leg Extension Long-length Partials (on all 1-2 3

reps of the last set)

DB Calf Jumps N/A 1 3

Optional Rest Day

Dual-Handle Lat Pulldown (Mid-back + Lats) N/A 1-2 3

Seated DB Shoulder Press N/A 2-3 3

Chest-Supported Machine Row Long-length Partials (on all 1-2 3

reps of the last set)

Upper #2 Decline Machine Chest Press N/A 2 3

Concentration Cable Curl N/A 1 2

Cross-Body Cable Y-Raise N/A 1 3

Rear Delt 45° Cable Flye N/A 1 3

 Lying Leg Curl Long-length Partials (on all 1-2 3
reps of the last set)

Smith Machine Reverse Lunge N/A 2-4 3

Glute-Ham Raise N/A 2-3 3

Lower #2
A1: Machine Hip Adduction N/A 1 3

A2: Machine Hip Abduction N/A 1 3

Standing Calf Raise Calf Static Stretch (30 sec hold) 1 3

Weak Point Exercise 1 N/A 1-3 3

Weak Point Exercise 2

(optional) N/A 1-3 2

Arms & Weak Slow-Eccentric EZ-Bar Skull Crusher N/A 1 3

Points
Slow-Eccentric Bayesian Curl Long-length Partials (on all 1 3
reps of the last set)

Triceps Diverging Pressdown (Long Rope or 2 Ropes)

N/A 1 2

Reverse-Grip Cable Curl N/A 0 2

Roman Chair Leg Raise N/A 0 3

Mandatory Rest Day
m-Up
ry workout (should take 5-10 mins max).
es as you do warm-up sets for the first exercise.
our choice of machine (treadmill, stairmaster, elliptical, bike, etc.)
Arm Swings
Arm Circles
Front-to-Back Leg Swings
Side-to-Side Leg Swings
Cable External Rotation (optional)

Warm-Up
o the number of warm-up sets listed in the program

working weight for ~6-10 reps (or until you feel warm and loose)

Perform a mini warm-up pyramid:

1 = ~50% of planned working weight for ~6-10 reps
#2 = ~70% of planned working weight for 4-6 reps

Perform a full warm-up pyramid:

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

Exercise #2 Options
1. Machine Shoulder Press
2. Smith Machine Shoulder Press
3. Standing DB Arnold Press
Pick one of the options above. Do not do all of
them in one day!
1. Lat-Focused Cable Row
2. Elbows-In 1-Arm DB Row
3. Half-Kneeling 1-Arm Lat Pulldown
Pick one of the options above. Do not do all of
them in one day!
1. Single-Leg Leg Press
2. Sissy Squat
Pick one of the options above. Do not do all of
them in one day!
1. Barbell Hip Thrust
2. Single-Leg DB Hip Thrust

Pick one of the options above. Do not do all of

them in one day!
1. Chest Press Machine (incline if upper pecs are lagging, flat if entire chest is lagging)

2. Dumbbell Chest Press (incline if upper pecs are lagging, flat if entire chest is lagging)

Pick one of the options above. Do not do all of

them in one day!
 1. Head Harness Neck Extension
2. Plate-Loaded Neck Extension
Pick one of the options above. Do not do all of
them in one day!
ou, simply focus on executing the exercises listed with your best effort and execution

given in the program first. Ensure you are pausing at the bottom of each rep and
if they are a major priority for you.

simply focus on executing the exercises listed with your best effort and execution
s together on the positive and feeling your back pull apart on the negative when

n there is a lot of mid-back work. Before adding sets, focus on the execution of the
f each rep and reaching a high level of effort. Feel free to sprinkle in 1-2 extra sets per

ee your abs, your diet will be mainly responsible for lowering your level of abdominal
the sets given in the program first. Ensure you are allowing your lower back to round
extra sets per exercise if they are a major priority for you.

nty of indirect work back exercises, adding even more sets would probably not be

nty of indirect work from pressing, adding even more sets would probably not be

WEEK BUILD PHASE

Substitution Option Substitution Option
Reps Early Set RPE Last Set RPE Rest 1 2

10-12 ~9-10 10 ~1-2 min Cross-Body Cable Y-RaiseDB Lateral Raise

10-12 ~9 10 ~2-3 min Half-Kneeling 1-Arm LatNeutral-Grip

Pulldown Pullup

8-10 ~8-9 ~9-10 ~2-3 min Low Incline Machine Press

Low Incline DB Press

8-10 ~9 10 ~2-3 min Chest-Supported T-Bar RowHelms Row

8-10 ~9-10 10 ~2-3 min Overhead Cable Triceps Extension

DB Skull Crusher
(Rope)

12-15 ~9-10 10 ~1-2 min Machine Lat Pullover DB Lat Pullover

12-15 ~8-9 10 ~1-2 min Bent-Over Cable Pec Flye

DB (w/
FlyeIntegrated
(w/ Integrated
Partials)
Partials)

8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl

10-12 ~9 10 ~1-2 min Cable Hip Adduction Copenhagen Hip Adduction

4, 6, 8 ~9 ~9 ~3-5 min Machine Squat Front Squat

 10-12 ~9 10 ~1-2 min DB Step-Up Reverse Nordic

12-15 ~9-10 10 ~1-2 min Donkey Calf Raise Seated Calf Raise
tional Rest Day

10-12 ~9 10 ~1-2 min Overhand Machine Row

Arm-Out Single-Arm DB Row

10-12 ~9 10 ~1-2 min Cable Shoulder Press Seated DB Shoulder Press

8-10 ~9 10 ~2-3 min Lat Pulldown Machine Pulldown

8-10 ~8-9 10 ~2-3 min Decline Machine ChestDecline

Press Barbell Press

10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB Curl Hammer Curl

12-15 ~9-10 10 ~0.5-1 min Cable Upright Row DB Lateral Raise

5,4,3+ ~9-10 10 ~1-2 min Reverse Pec Deck Bent-Over Reverse DB Flye

8-10 ~9 10 ~1-2 min Seated Leg Curl Nordic Ham Curl

8 ~8-9 ~8-9 ~1-2 min Belt Squat High-Bar Back Squat

8 ~6-7 ~7-8 ~3-4 min Paused DB RDL Glute-Ham Raise

10-12 ~9-10 10 ~0.5-1 min Cable Hip Adduction Copenhagen Hip Adduction

10-12 ~7-8 ~7-8 ~0.5-1 min Leg Extension Goblet Squat

10-12 ~9-10 10 ~1-2 min Leg Press Calf Press Donkey Calf Raise

See The Weak Point See The Weak Point

8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

See The Weak Point See The Weak Point

8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

10-12 ~9-10 10 ~1-2 min DB Incline Curl DB Scott Curl

10 ~9-10 10 ~1-2 min EZ-bar Skull Crusher DB Skull Crusher

12-15 ~9-10 10 ~1-2 min Bottom-2/3 EZ-Bar Curl Spider Curl

12-15 ~9-10 10 ~1-2 min Bench Dip DB Triceps Kickback

10-12 ~9-10 10 ~1-2 min Machine Crunch Plate-Weighted Crunch

datory Rest Day

Substitution Option Substitution Option

Reps Early Set RPE Last Set RPE Rest 1 2

10-12 ~9-10 10 ~1-2 min Cross-Body Cable Y-RaiseDB Lateral Raise

 10-12 ~9 10 ~2-3 min Half-Kneeling 1-Arm LatNeutral-Grip
Pulldown Pullup

8-10 ~8-9 ~9-10 ~2-3 min Low Incline Machine Press

Low Incline DB Press

8-10 ~9 10 ~2-3 min Chest-Supported T-Bar RowHelms Row

8-10 ~9-10 10 ~2-3 min Overhead Cable Triceps Extension

DB Skull Crusher
(Rope)

12-15 ~9-10 10 ~1-2 min Machine Lat Pullover DB Lat Pullover

12-15 ~8-9 10 ~1-2 min Bent-Over Cable Pec Flye

DB (w/
FlyeIntegrated
(w/ Integrated
Partials)
Partials)

8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl

10-12 ~9 10 ~1-2 min Cable Hip Adduction Copenhagen Hip Adduction

4, 6, 8 ~9 ~9 ~3-5 min Machine Squat Front Squat

10-12 ~9 10 ~1-2 min DB Step-Up Reverse Nordic

12-15 ~9-10 10 ~1-2 min Donkey Calf Raise Seated Calf Raise
tional Rest Day

10-12 ~9 10 ~1-2 min Overhand Machine Row

Arm-Out Single-Arm DB Row

10-12 ~9 10 ~1-2 min Cable Shoulder Press Seated DB Shoulder Press

8-10 ~9 10 ~2-3 min Lat Pulldown Machine Pulldown

8-10 ~8-9 10 ~2-3 min Decline Machine ChestDecline

Press Barbell Press

10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB Curl Hammer Curl

12-15 ~9-10 10 ~0.5-1 min Cable Upright Row DB Lateral Raise

5,4,3+ ~9-10 10 ~1-2 min Reverse Pec Deck Bent-Over Reverse DB Flye

8-10 ~9 10 ~1-2 min Seated Leg Curl Nordic Ham Curl

8 ~8-9 ~8-9 ~1-2 min Belt Squat High-Bar Back Squat

8 ~6-7 ~7-8 ~3-4 min Paused DB RDL Glute-Ham Raise

10-12 ~9-10 10 ~0.5-1 min Cable Hip Adduction Copenhagen Hip Adduction

10-12 ~7-8 ~7-8 ~0.5-1 min Leg Extension Goblet Squat

10-12 ~9-10 10 ~1-2 min Leg Press Calf Press Donkey Calf Raise

See The Weak Point See The Weak Point

8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options
 See The Weak Point See The Weak Point
8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

10-12 ~9-10 10 ~1-2 min DB Incline Curl DB Scott Curl

10 ~9-10 10 ~1-2 min EZ-bar Skull Crusher DB Skull Crusher

12-15 ~9-10 10 ~1-2 min Bottom-2/3 EZ-Bar Curl Spider Curl

12-15 ~9-10 10 ~1-2 min Bench Dip DB Triceps Kickback

10-12 ~9-10 10 ~1-2 min Machine Crunch Plate-Weighted Crunch

datory Rest Day

Substitution Option Substitution Option

Reps Early Set RPE Last Set RPE Rest 1 2

10-12 ~9-10 10 ~1-2 min Cross-Body Cable Y-RaiseDB Lateral Raise

10-12 ~9 10 ~2-3 min Half-Kneeling 1-Arm LatNeutral-Grip

Pulldown Pullup

8-10 ~8-9 ~9-10 ~2-3 min Low Incline Machine Press

Low Incline DB Press

8-10 ~9 10 ~2-3 min Chest-Supported T-Bar RowHelms Row

8-10 ~9-10 10 ~2-3 min Overhead Cable Triceps Extension

DB Skull Crusher
(Rope)

12-15 ~9-10 10 ~1-2 min Machine Lat Pullover DB Lat Pullover

12-15 ~8-9 10 ~1-2 min Bent-Over Cable Pec Flye

DB (w/
FlyeIntegrated
(w/ Integrated
Partials)
Partials)

8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl

10-12 ~9 10 ~1-2 min Cable Hip Adduction Copenhagen Hip Adduction

4, 6, 8 ~9 ~9 ~3-5 min Machine Squat Front Squat

10-12 ~9 10 ~1-2 min DB Step-Up Reverse Nordic

12-15 ~9-10 10 ~1-2 min Donkey Calf Raise Seated Calf Raise
tional Rest Day

10-12 ~9 10 ~1-2 min Overhand Machine Row

Arm-Out Single-Arm DB Row

10-12 ~9 10 ~1-2 min Cable Shoulder Press Seated DB Shoulder Press

8-10 ~9 10 ~2-3 min Lat Pulldown Machine Pulldown

8-10 ~8-9 10 ~2-3 min Decline Machine ChestDecline

Press Barbell Press
 10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB Curl Hammer Curl

12-15 ~9-10 10 ~0.5-1 min Cable Upright Row DB Lateral Raise

5,4,3+ ~9-10 10 ~1-2 min Reverse Pec Deck Bent-Over Reverse DB Flye

8-10 ~9 10 ~1-2 min Seated Leg Curl Nordic Ham Curl

8 ~8-9 ~8-9 ~1-2 min Belt Squat High-Bar Back Squat

8 ~6-7 ~7-8 ~3-4 min Paused DB RDL Glute-Ham Raise

10-12 ~9-10 10 ~0.5-1 min Cable Hip Adduction Copenhagen Hip Adduction

10-12 ~7-8 ~7-8 ~0.5-1 min Leg Extension Goblet Squat

10-12 ~9-10 10 ~1-2 min Leg Press Calf Press Donkey Calf Raise

See The Weak Point See The Weak Point

8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

See The Weak Point See The Weak Point

8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

10-12 ~9-10 10 ~1-2 min DB Incline Curl DB Scott Curl

10 ~9-10 10 ~1-2 min EZ-bar Skull Crusher DB Skull Crusher

12-15 ~9-10 10 ~1-2 min Bottom-2/3 EZ-Bar Curl Spider Curl

12-15 ~9-10 10 ~1-2 min Bench Dip DB Triceps Kickback

10-12 ~9-10 10 ~1-2 min Machine Crunch Plate-Weighted Crunch

datory Rest Day

Substitution Option Substitution Option

Reps Early Set RPE Last Set RPE Rest 1 2

10-12 ~9-10 10 ~1-2 min Cross-Body Cable Y-RaiseDB Lateral Raise

10-12 ~9 10 ~2-3 min Half-Kneeling 1-Arm LatNeutral-Grip

Pulldown Pullup

8-10 ~8-9 ~9-10 ~2-3 min Low Incline Machine Press

Low Incline DB Press

8-10 ~9 10 ~2-3 min Chest-Supported T-Bar RowHelms Row

8-10 ~9-10 10 ~2-3 min Overhead Cable Triceps Extension

DB Skull Crusher
(Rope)

12-15 ~9-10 10 ~1-2 min Machine Lat Pullover DB Lat Pullover

 12-15 ~8-9 10 ~1-2 min Bent-Over Cable Pec Flye
DB (w/
FlyeIntegrated
(w/ Integrated
Partials)
Partials)

8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl

10-12 ~9 10 ~1-2 min Cable Hip Adduction Copenhagen Hip Adduction

4, 6, 8 ~9 ~9 ~3-5 min Machine Squat Front Squat

10-12 ~9 10 ~1-2 min DB Step-Up Reverse Nordic

12-15 ~9-10 10 ~1-2 min Donkey Calf Raise Seated Calf Raise
tional Rest Day

10-12 ~9 10 ~1-2 min Overhand Machine Row

Arm-Out Single-Arm DB Row

10-12 ~9 10 ~1-2 min Cable Shoulder Press Seated DB Shoulder Press

8-10 ~9 10 ~2-3 min Lat Pulldown Machine Pulldown

8-10 ~8-9 10 ~2-3 min Decline Machine ChestDecline

Press Barbell Press

10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB Curl Hammer Curl

12-15 ~9-10 10 ~0.5-1 min Cable Upright Row DB Lateral Raise

5,4,3+ ~9-10 10 ~1-2 min Reverse Pec Deck Bent-Over Reverse DB Flye

8-10 ~9 10 ~1-2 min Seated Leg Curl Nordic Ham Curl

8 ~8-9 ~8-9 ~1-2 min Belt Squat High-Bar Back Squat

8 ~6-7 ~7-8 ~3-4 min Paused DB RDL Glute-Ham Raise

10-12 ~9-10 10 ~0.5-1 min Cable Hip Adduction Copenhagen Hip Adduction

10-12 ~7-8 ~7-8 ~0.5-1 min Leg Extension Goblet Squat

10-12 ~9-10 10 ~1-2 min Leg Press Calf Press Donkey Calf Raise

See The Weak Point See The Weak Point

8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

See The Weak Point See The Weak Point

8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

10-12 ~9-10 10 ~1-2 min DB Incline Curl DB Scott Curl

10 ~9-10 10 ~1-2 min EZ-bar Skull Crusher DB Skull Crusher

12-15 ~9-10 10 ~1-2 min Bottom-2/3 EZ-Bar Curl Spider Curl

12-15 ~9-10 10 ~1-2 min Bench Dip DB Triceps Kickback

 10-12 ~9-10 10 ~1-2 min Machine Crunch Plate-Weighted Crunch

datory Rest Day

WEEK TO PROMOTE RECOVERY AND TO PREPARE FOR THE NEXT 5 WEEKS!

Substitution Option Substitution Option
Reps Early Set RPE Last Set RPE Rest 1 2

10-12 ~7-8 ~8 ~1-2 min Cross-Body Cable Y-RaiseDB Lateral Raise

10-12 ~7 ~8 ~2-3 min Half-Kneeling 1-Arm LatNeutral-Grip

Pulldown Pullup

8-10 ~6-7 ~7-8 ~2-3 min Low Incline Machine Press

Low Incline DB Press

8-10 ~7 ~8 ~2-3 min Chest-Supported T-Bar RowHelms Row

8-10 ~7-8 ~8 ~2-3 min Overhead Cable Triceps Extension

DB Skull Crusher
(Rope)

12-15 ~7-8 ~8 ~1-2 min Machine Lat Pullover DB Lat Pullover

12-15 ~7-8 ~8 ~1-2 min Bent-Over Cable Pec Flye

DB (w/
FlyeIntegrated
(w/ Integrated
Partials)
Partials)

8-10 ~7 ~8 ~2-3 min Lying Leg Curl Nordic Ham Curl

10-12 ~7 ~8 ~1-2 min Cable Hip Adduction Copenhagen Hip Adduction

4, 6 ~7 ~7 ~3-5 min Machine Squat Front Squat

10-12 ~7 ~8 ~1-2 min DB Step-Up Reverse Nordic

12-15 ~7-8 ~8 ~1-2 min Donkey Calf Raise Seated Calf Raise
tional Rest Day

10-12 ~7 ~8 ~1-2 min Overhand Machine Row

Arm-Out Single-Arm DB Row

10-12 ~7 ~8 ~1-2 min Cable Shoulder Press Seated DB Shoulder Press

8-10 ~9 10 ~2-3 min Lat Pulldown Machine Pulldown

8-10 ~6-7 ~8 ~2-3 min Decline Machine ChestDecline

Press Barbell Press

10-12 ~7-8 ~8 ~1-2 min Slow-Eccentric DB Curl Hammer Curl

12-15 ~7-8 ~8 ~0.5-1 min Cable Upright Row DB Lateral Raise

5,4,3+ ~7-8 ~8 ~1-2 min Reverse Pec Deck Bent-Over Reverse DB Flye

8-10 ~7 ~8 ~1-2 min Seated Leg Curl Nordic Ham Curl

8 ~6-7 ~6-7 ~1-2 min Belt Squat High-Bar Back Squat

8 ~5-6 ~6-7 ~3-4 min Paused DB RDL Glute-Ham Raise

 10-12 ~7-8 ~8 ~0.5-1 min Cable Hip Adduction Copenhagen Hip Adduction

10-12 ~6-7 ~6-7 ~0.5-1 min Leg Extension Goblet Squat

10-12 ~7-8 ~8 ~1-2 min Leg Press Calf Press Donkey Calf Raise

See The Weak Point See The Weak Point

8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

See The Weak Point See The Weak Point

8-12 ~8 ~9 ~1-3 min Table for sub options Table for sub options

10-12 ~7-8 ~8 ~1-2 min DB Incline Curl DB Scott Curl

10 ~7-8 ~8 ~1-2 min EZ-bar Skull Crusher DB Skull Crusher

12-15 ~7-8 ~8 ~1-2 min Bottom-2/3 EZ-Bar Curl Spider Curl

12-15 ~7-8 ~8 ~1-2 min Bench Dip DB Triceps Kickback

10-12 ~7-8 ~8 ~1-2 min Machine Crunch Plate-Weighted Crunch

datory Rest Day

WEEK NOVELTY PHASE

Substitution Option Substitution Option
Reps Early Set RPE Last Set RPE Rest 1 2

10-12 ~9-10 10 ~1-2 min Cross-Body Cable Y-RaiseDB Lateral Raise

10-12 ~9 10 ~2-3 min Half-Kneeling 1-Arm Lat

Elbows-In
Pulldown1-Arm DB Row

8-10 ~9 10 ~2-3 min Low Incline Machine Press

Low Incline Barbell Press

8-10 + 4-6 ~9 10 ~2-3 min Machine Chest-Supported

Incline
RowChest-Supported
+ Kelso Shrug DB Row + Kelso Shrug

12-15 ~8-9 10 ~1-2 min Pec Deck (w/ Integrated

DBPartials)
Flye (w/ Integrated Partials)

12-15 ~9-10 10 ~1-2 min Wide-Grip Lat Pulldown

Wide-Grip Band-Assisted Pull-Up

10-12 ~8-9 10 ~2-3 min Overhead Cable Triceps Extension

DB Skull Crusher
(Bar)

8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl

10-12 ~9 10 ~1-2 min Cable Hip Adduction Copenhagen Hip Adduction

4, 6, 8 ~9 ~9 ~3-5 min Machine Squat DB Bulgarian Split Squat

10-12 ~9 10 ~1-2 min DB Step-Up Reverse Nordic

 12-15 ~9-10 10 ~1-2 min Leg Press Calf Jumps Standing Calf Raise

tional Rest Day

10-12 ~9 10 ~2-3 min Overhand Lat Pulldown Pull-Up

10-12 ~9 10 ~1-2 min Seated Barbell Shoulder

Standing
Press DB Arnold Press

8-10 ~9 10 ~2-3 min Chest-Supported T-Bar RowHelms Row

8-10 ~8-9 10 ~2-3 min Decline Smith MachineDecline

Press Barbell Press

10-12 ~9-10 10 ~1-2 min DB Concentration Curl DB Preacher Curl

10-12 ~9 10 ~2-3 min Machine Lateral Raise DB Lateral Raise

12-15 ~9-10 10 ~1-2 min DB Rear Delt Swing Bent-Over Reverse DB Flye

8-10 ~9 10 ~1-2 min Seated Leg Curl Nordic Ham Curl

8 ~8-9 ~8-9 ~1-2 min DB Reverse Lunge DB Walking Lunge

8 ~8-9 ~9-10 ~3-4 min Nordic Ham Curl Seated Leg Curl

10-12 ~9-10 10 N/A Cable Hip Adduction Copenhagen Hip Adduction

10-12 ~9-10 10 N/A Cable Hip Abduction Lateral Band Walk

10-12 ~9-10 10 ~1-2 min Seated Calf Raise Leg Press Calf Press

See The Weak Point See The Weak Point

8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

See The Weak Point See The Weak Point

8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB SkullSlow-Eccentric

Crusher DB French Press

10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB Incline

Slow-Eccentric
Curl DB Scott Curl

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

12-15 ~9-10 10 ~1-2 min Reverse-Grip EZ-Bar Curl

Reverse-Grip DB Curl

10-20 ~9-10 10 ~1-2 min Hanging Leg Raise Reverse Crunch

datory Rest Day

Substitution Option Substitution Option

Reps Early Set RPE Last Set RPE Rest 1 2

10-12 ~9-10 10 ~1-2 min Cross-Body Cable Y-RaiseDB Lateral Raise

 10-12 ~9 10 ~2-3 min Half-Kneeling 1-Arm Lat
Elbows-In
Pulldown1-Arm DB Row

8-10 ~9 10 ~2-3 min Low Incline Machine Press

Low Incline Barbell Press

8-10 + 4-6 ~9 10 ~2-3 min Machine Chest-Supported

Incline
RowChest-Supported
+ Kelso Shrug DB Row + Kelso Shrug

12-15 ~8-9 10 ~1-2 min Pec Deck (w/ Integrated

DBPartials)
Flye (w/ Integrated Partials)

12-15 ~9-10 10 ~1-2 min Wide-Grip Lat Pulldown

Wide-Grip Band-Assisted Pull-Up

10-12 ~8-9 10 ~2-3 min Overhead Cable Triceps Extension

DB Skull Crusher
(Bar)

8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl

10-12 ~9 10 ~1-2 min Cable Hip Adduction Copenhagen Hip Adduction

4, 6, 8 ~9 ~9 ~3-5 min Machine Squat DB Bulgarian Split Squat

10-12 ~9 10 ~1-2 min DB Step-Up Reverse Nordic

12-15 ~9-10 10 ~1-2 min Leg Press Calf Jumps Standing Calf Raise

tional Rest Day

10-12 ~9 10 ~2-3 min Overhand Lat Pulldown Pull-Up

10-12 ~9 10 ~1-2 min Seated Barbell Shoulder

Standing
Press DB Arnold Press

8-10 ~9 10 ~2-3 min Chest-Supported T-Bar RowHelms Row

8-10 ~8-9 10 ~2-3 min Decline Smith MachineDecline

Press Barbell Press

10-12 ~9-10 10 ~1-2 min DB Concentration Curl DB Preacher Curl

10-12 ~9 10 ~2-3 min Machine Lateral Raise DB Lateral Raise

12-15 ~9-10 10 ~1-2 min DB Rear Delt Swing Bent-Over Reverse DB Flye

8-10 ~9 10 ~1-2 min Seated Leg Curl Nordic Ham Curl

8 ~8-9 ~8-9 ~1-2 min DB Reverse Lunge DB Walking Lunge

8 ~8-9 ~9-10 ~3-4 min Nordic Ham Curl Seated Leg Curl

10-12 ~9-10 10 N/A Cable Hip Adduction Copenhagen Hip Adduction

10-12 ~9-10 10 N/A Cable Hip Abduction Lateral Band Walk

10-12 ~9-10 10 ~1-2 min Seated Calf Raise Leg Press Calf Press
 See The Weak Point See The Weak Point
8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

See The Weak Point See The Weak Point

8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB SkullSlow-Eccentric

Crusher DB French Press

10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB Incline

Slow-Eccentric
Curl DB Scott Curl

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

12-15 ~9-10 10 ~1-2 min Reverse-Grip EZ-Bar Curl

Reverse-Grip DB Curl

10-20 ~9-10 10 ~1-2 min Hanging Leg Raise Reverse Crunch

datory Rest Day

Substitution Option Substitution Option

Reps Early Set RPE Last Set RPE Rest 1 2

10-12 ~9-10 10 ~1-2 min Cross-Body Cable Y-RaiseDB Lateral Raise

10-12 ~9 10 ~2-3 min Half-Kneeling 1-Arm Lat

Elbows-In
Pulldown1-Arm DB Row

8-10 ~9 10 ~2-3 min Low Incline Machine Press

Low Incline Barbell Press

8-10 + 4-6 ~9 10 ~2-3 min Machine Chest-Supported

Incline
RowChest-Supported
+ Kelso Shrug DB Row + Kelso Shrug

12-15 ~8-9 10 ~1-2 min Pec Deck (w/ Integrated

DBPartials)
Flye (w/ Integrated Partials)

12-15 ~9-10 10 ~1-2 min Wide-Grip Lat Pulldown

Wide-Grip Band-Assisted Pull-Up

10-12 ~8-9 10 ~2-3 min Overhead Cable Triceps Extension

DB Skull Crusher
(Bar)

8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl

10-12 ~9 10 ~1-2 min Cable Hip Adduction Copenhagen Hip Adduction

4, 6, 8 ~9 ~9 ~3-5 min Machine Squat DB Bulgarian Split Squat

10-12 ~9 10 ~1-2 min DB Step-Up Reverse Nordic

12-15 ~9-10 10 ~1-2 min Leg Press Calf Jumps Standing Calf Raise

tional Rest Day

10-12 ~9 10 ~2-3 min Overhand Lat Pulldown Pull-Up

10-12 ~9 10 ~1-2 min Seated Barbell Shoulder

Standing
Press DB Arnold Press
 8-10 ~9 10 ~2-3 min Chest-Supported T-Bar RowHelms Row

8-10 ~8-9 10 ~2-3 min Decline Smith MachineDecline

Press Barbell Press

10-12 ~9-10 10 ~1-2 min DB Concentration Curl DB Preacher Curl

10-12 ~9 10 ~2-3 min Machine Lateral Raise DB Lateral Raise

12-15 ~9-10 10 ~1-2 min DB Rear Delt Swing Bent-Over Reverse DB Flye

8-10 ~9 10 ~1-2 min Seated Leg Curl Nordic Ham Curl

8 ~8-9 ~8-9 ~1-2 min DB Reverse Lunge DB Walking Lunge

8 ~8-9 ~9-10 ~3-4 min Nordic Ham Curl Seated Leg Curl

10-12 ~9-10 10 N/A Cable Hip Adduction Copenhagen Hip Adduction

10-12 ~9-10 10 N/A Cable Hip Abduction Lateral Band Walk

10-12 ~9-10 10 ~1-2 min Seated Calf Raise Leg Press Calf Press

See The Weak Point See The Weak Point

8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

See The Weak Point See The Weak Point

8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB SkullSlow-Eccentric

Crusher DB French Press

10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB Incline

Slow-Eccentric
Curl DB Scott Curl

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

12-15 ~9-10 10 ~1-2 min Reverse-Grip EZ-Bar Curl

Reverse-Grip DB Curl

10-20 ~9-10 10 ~1-2 min Hanging Leg Raise Reverse Crunch

datory Rest Day

Substitution Option Substitution Option

Reps Early Set RPE Last Set RPE Rest 1 2

10-12 ~9-10 10 ~1-2 min Cross-Body Cable Y-RaiseDB Lateral Raise

10-12 ~9 10 ~2-3 min Half-Kneeling 1-Arm Lat

Elbows-In
Pulldown1-Arm DB Row

8-10 ~9 10 ~2-3 min Low Incline Machine Press

Low Incline Barbell Press

8-10 + 4-6 ~9 10 ~2-3 min Machine Chest-Supported

Incline
RowChest-Supported
+ Kelso Shrug DB Row + Kelso Shrug

12-15 ~8-9 10 ~1-2 min Pec Deck (w/ Integrated

DBPartials)
Flye (w/ Integrated Partials)
 12-15 ~9-10 10 ~1-2 min Wide-Grip Lat Pulldown
Wide-Grip Band-Assisted Pull-Up

10-12 ~8-9 10 ~2-3 min Overhead Cable Triceps Extension

DB Skull Crusher
(Bar)

8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl

10-12 ~9 10 ~1-2 min Cable Hip Adduction Copenhagen Hip Adduction

4, 6, 8 ~9 ~9 ~3-5 min Machine Squat DB Bulgarian Split Squat

10-12 ~9 10 ~1-2 min DB Step-Up Reverse Nordic

12-15 ~9-10 10 ~1-2 min Leg Press Calf Jumps Standing Calf Raise

tional Rest Day

10-12 ~9 10 ~2-3 min Overhand Lat Pulldown Pull-Up

10-12 ~9 10 ~1-2 min Seated Barbell Shoulder

Standing
Press DB Arnold Press

8-10 ~9 10 ~2-3 min Chest-Supported T-Bar RowHelms Row

8-10 ~8-9 10 ~2-3 min Decline Smith MachineDecline

Press Barbell Press

10-12 ~9-10 10 ~1-2 min DB Concentration Curl DB Preacher Curl

10-12 ~9 10 ~2-3 min Machine Lateral Raise DB Lateral Raise

12-15 ~9-10 10 ~1-2 min DB Rear Delt Swing Bent-Over Reverse DB Flye

8-10 ~9 10 ~1-2 min Seated Leg Curl Nordic Ham Curl

8 ~8-9 ~8-9 ~1-2 min DB Reverse Lunge DB Walking Lunge

8 ~8-9 ~9-10 ~3-4 min Nordic Ham Curl Seated Leg Curl

10-12 ~9-10 10 N/A Cable Hip Adduction Copenhagen Hip Adduction

10-12 ~9-10 10 N/A Cable Hip Abduction Lateral Band Walk

10-12 ~9-10 10 ~1-2 min Seated Calf Raise Leg Press Calf Press

See The Weak Point See The Weak Point

8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

See The Weak Point See The Weak Point

8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB SkullSlow-Eccentric

Crusher DB French Press

10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB Incline

Slow-Eccentric
Curl DB Scott Curl
 12-15 ~9-10 10 ~1-2 min Cable Triceps Kickback DB Triceps Kickback

12-15 ~9-10 10 ~1-2 min Reverse-Grip EZ-Bar Curl

Reverse-Grip DB Curl

10-20 ~9-10 10 ~1-2 min Hanging Leg Raise Reverse Crunch

datory Rest Day

Substitution Option Substitution Option

Reps Early Set RPE Last Set RPE Rest 1 2

10-12 ~9-10 10 ~1-2 min Cross-Body Cable Y-RaiseDB Lateral Raise

10-12 ~9 10 ~2-3 min Half-Kneeling 1-Arm Lat

Elbows-In
Pulldown1-Arm DB Row

8-10 ~9 10 ~2-3 min Low Incline Machine Press

Low Incline Barbell Press

8-10 + 4-6 ~9 10 ~2-3 min Machine Chest-Supported

Incline
RowChest-Supported
+ Kelso Shrug DB Row + Kelso Shrug

12-15 ~8-9 10 ~1-2 min Pec Deck (w/ Integrated

DBPartials)
Flye (w/ Integrated Partials)

12-15 ~9-10 10 ~1-2 min Wide-Grip Lat Pulldown

Wide-Grip Band-Assisted Pull-Up

10-12 ~8-9 10 ~2-3 min Overhead Cable Triceps Extension

DB Skull Crusher
(Bar)

8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl

10-12 ~9 10 ~1-2 min Cable Hip Adduction Copenhagen Hip Adduction

4, 6, 8 ~9 ~9 ~3-5 min Machine Squat DB Bulgarian Split Squat

10-12 ~9 10 ~1-2 min DB Step-Up Reverse Nordic

12-15 ~9-10 10 ~1-2 min Leg Press Calf Jumps Standing Calf Raise

tional Rest Day

10-12 ~9 10 ~2-3 min Overhand Lat Pulldown Pull-Up

10-12 ~9 10 ~1-2 min Seated Barbell Shoulder

Standing
Press DB Arnold Press

8-10 ~9 10 ~2-3 min Chest-Supported T-Bar RowHelms Row

8-10 ~8-9 10 ~2-3 min Decline Smith MachineDecline

Press Barbell Press

10-12 ~9-10 10 ~1-2 min DB Concentration Curl DB Preacher Curl

10-12 ~9 10 ~2-3 min Machine Lateral Raise DB Lateral Raise

12-15 ~9-10 10 ~1-2 min DB Rear Delt Swing Bent-Over Reverse DB Flye
 8-10 ~9 10 ~1-2 min Seated Leg Curl Nordic Ham Curl

8 ~8-9 ~8-9 ~1-2 min DB Reverse Lunge DB Walking Lunge

8 ~8-9 ~9-10 ~3-4 min Nordic Ham Curl Seated Leg Curl

10-12 ~9-10 10 N/A Cable Hip Adduction Copenhagen Hip Adduction

10-12 ~9-10 10 N/A Cable Hip Abduction Lateral Band Walk

10-12 ~9-10 10 ~1-2 min Seated Calf Raise Leg Press Calf Press

See The Weak Point See The Weak Point

8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

See The Weak Point See The Weak Point

8-12 ~9 ~9-10 ~1-3 min Table for sub options Table for sub options

10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB SkullSlow-Eccentric

Crusher DB French Press

10-12 ~9-10 10 ~1-2 min Slow-Eccentric DB Incline

Slow-Eccentric
Curl DB Scott Curl

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

12-15 ~9-10 10 ~1-2 min Reverse-Grip EZ-Bar Curl

Reverse-Grip DB Curl

10-20 ~9-10 10 ~1-2 min Hanging Leg Raise Reverse Crunch

datory Rest Day