Week 1 and 2
*Weeks 1 and 2, all sets are taken to 1RIR (meaning 1 set short of failure). Adjust weight as needed set to set, to stay in prescribed rep range. It’s ok to decrease weight set to set.
*Keep a little extra time to focus on form. Specifically controlling end ranges (no bouncing)
*Take 2-3 minutes rest between working sets. (You can go slightly above or below that amount as well, just make sure cardio is not the limiting factor in performance – you catch your breath between sets)
*All sets listed are working sets. Always take as many warmup sets as needed.
Pull
A1 barbell RDLs
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
B1 single arm pull down
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
C1 chest supported t-bar rows
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
D1 bent over DB rows (2 arm)
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
E1 reverse pec
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
F1 single arm preacher curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Push
A1 low incline DB press
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
B1 roller cable fly
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
C1 high incline smith press (reverse band)
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
D1 lying cuff lateral raises
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
E1 seated cable cross extension
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Back
A1 neutral grip pull-down
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
B1 chest supported machine row (upper back focus)
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
C1 wide-grip pull ups
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
D1 low back extensions
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
E1 bent over barbell row (overhand grip)
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Lower
A1 seated leg curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
B1 knee dominant heel elevated squat (safety bar)
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
C1 lying leg curl
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
D1 hack squat (banded)
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
E1 hip loaded calf raise
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Week 3 and 4
*All sets taken to failure. Adjust weight accordingly to stay within prescribed rep ranges. Set 1 will always be your heaviest weight. Each subsequent set will be lighter.
*Take 2-3 minutes rest between working sets. (You can go slightly above or below that amount as well, just make sure cardio is not the limiting factor in performance – you catch your breath between sets)
*All sets listed are working sets. Always take as many warmup sets as needed.
Pull
A1 barbell RDLs
Set 1: 5-8 reps
Set 2: 8-12 reps
B1 single arm pull down
Set 1: 5-8 reps
Set 2: 8-12 reps
C1 chest supported tbar row
Set 1: 5-8 reps
Set 2: 8-12 reps
D1 bent over DB rows (2 arm)
Set 1: 8-10 reps
Set 2: 10-15 reps
Set 3: 15-20 reps
E1 reverse pec
Set 1: 8-10 reps
Set 2: 10-15 reps**
**Double Drop set on this last set. (First set will be in the prescribed 10-15 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
F1 single arm preacher curls
Set 1: 8-10 reps
Set 2: 10-15 reps
Set 3: 15-20 reps**
**Double Drop set on this last set. (First set will be in the prescribed 15-20 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
Push
A1 low incline DB press
Set 1: 5-8 reps
Set 2: 8-12 reps
B1 roller cable fly
Set 1: 8-10 reps
Set 2: 10-12 reps
Set 3: 12-15 reps
C1 high incline smith press (reverse band)
Set 1: 5-8 reps
Set 2: 8-12 reps
D1 lying cuff lateral raises
Set 1: 8-10 reps
Set 2: 10-15 reps
Set 3: 15-20 reps**
**Double Drop set on this last set. (First set will be in the prescribed 15-20 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
E1 seated cable cross extension
Set 1: 8-10 reps
Set 2: 10-12 reps
Set 3: 12-15 reps**
**Double Drop set on this last set. (First set will be in the prescribed 15-20 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
Back
A1 neutral grip pull-down
Set 1: 5-8 reps
Set 2: 8-12 reps
B1 chest supported machine row (upper back focus)
Set 1: 5-8 reps
Set 2: 8-12 reps
**Double Drop set on this last set. (First set will be in the prescribed 8-12 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
C1 wide-grip pull ups
Set 1: 5-8 reps
Set 2: 8-12 reps
D1 low back extensions
Set 1: 6-8 reps
Set 2: 8-12 reps
E1 bent over barbell row (overhand grip)
Set 1: 10-12 reps
Set 2: 12-15 reps
**Double Drop set on this last set. (First set will be in the prescribed 12-15 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
Lower
A1 seated leg curls
Set 1: 5-8 reps
Set 2: 8-12 reps
B1 knee dominant heel elevated squat (safety bar)
Set 1: 5-8 reps
Set 2: 8-12 reps
C1 lying leg curl
Set 1: 5-8 reps
Set 2: 8-12 reps**
**Double Drop set on this last set. (First set will be in the prescribed 8-12 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
D1 hack squat (banded)
Set 1: 5-8 reps
Set 2: 8-12 reps
E1 hip loaded calf raise
Set 1: 8-10 reps
Set 2: 10-12 reps**
**immediately following Set 2, go into a body weight set of 50 reps total. These can be a faster pace, and partial reps count
F1 Sled push (or walking lunges)
Set 1: 45-60 second push
Set 2: 45-69 second push
Or (if walking lunges)
Set 1: 20 steps total
Set 2: 20 steps total
Week 5 and 6
*All sets taken to failure. Adjust weight accordingly to stay within prescribed rep ranges. Set 1 will always be your heaviest weight. Each subsequent set will be lighter.
*Take 2-3 minutes rest between working sets. (You can go slightly above or below that amount as well, just make sure cardio is not the limiting factor in performance – you catch your breath between sets)
*All sets listed are working sets. Always take as many warmup sets as needed.
Pull
Meat and Potatoes
A1 barbell RDLs
Set 1: 5-8 reps
Set 2: 8-12 reps
B1 single arm pull down
Set 1: 5-8 reps
Set 2: 8-12 reps
C1 chest supported tbar row
Set 1: 5-8 reps
Set 2: 8-12 reps
D1 bent over DB rows (2 arm)
Set 1: 8-10 reps
Set 2: 10-15 reps
Set 3: 15-20 reps
E1 reverse pec
Set 1: 8-10 reps
Set 2: 10-15 reps**
**Double Drop set on this last set. (First set will be in the prescribed 10-15 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
F1 single arm preacher curls
Set 1: 8-10 reps
Set 2: 10-15 reps
Set 3: 15-20 reps**
**Double Drop set on this last set. (First set will be in the prescribed 15-20 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
Pump Work
The Upper Back Whack
Sub:
The Trapydia Superset
Push
Meat and Potatoes
A1 low incline DB press
Set 1: 5-8 reps
Set 2: 8-12 reps
B1 roller cable fly
Set 1: 8-10 reps
Set 2: 10-12 reps
Set 3: 12-15 reps
C1 high incline smith press (reverse band)
Set 1: 5-8 reps
Set 2: 8-12 reps
D1 lying cuff lateral raises
Set 1: 8-10 reps
Set 2: 10-15 reps
Set 3: 15-20 reps**
**Double Drop set on this last set. (First set will be in the prescribed 15-20 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
E1 seated cable cross extension
Set 1: 8-10 reps
Set 2: 10-12 reps
Set 3: 12-15 reps**
**Double Drop set on this last set. (First set will be in the prescribed 15-20 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
Pump Work
Chest Pumpsicle
Sub:
Three-Way Delt Cuff Death
Back
A1 neutral grip pull-down
Set 1: 5-8 reps
Set 2: 8-12 reps
B1 chest supported machine row (upper back focus)
Set 1: 5-8 reps
Set 2: 8-12 reps
**Double Drop set on this last set. (First set will be in the prescribed 8-12 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
C1 wide-grip pull ups
Set 1: 5-8 reps
Set 2: 8-12 reps
D1 low back extensions
Set 1: 6-8 reps
Set 2: 8-12 reps
E1 bent over barbell row (overhand grip)
Set 1: 10-12 reps
Set 2: 12-15 reps
**Double Drop set on this last set. (First set will be in the prescribed 12-15 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
Pump Work
Lat Astrophe
Sub:
Lat Lashing Set
Lower
Meat and Potatoes
A1 seated leg curls
Set 1: 5-8 reps
Set 2: 8-12 reps
B1 knee dominant heel elevated squat (safety bar)
Set 1: 5-8 reps
Set 2: 8-12 reps
C1 lying leg curl
Set 1: 5-8 reps
Set 2: 8-12 reps**
**Double Drop set on this last set. (First set will be in the prescribed 8-12 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
D1 hack squat (banded)
Set 1: 5-8 reps
Set 2: 8-12 reps
E1 hip loaded calf raise
Set 1: 8-10 reps
Set 2: 10-12 reps**
**immediately following Set 2, go into a body weight set of 50 reps total. These can be a faster pace, and partial reps count
F1 Sled push (or walking lunges)
Set 1: 45-60 second push
Set 2: 45-69 second push
Or (if walking lunges)
Set 1: 20 steps total
Set 2: 20 steps total
Pump Work
Split Squat Suicide
Sub:
Split Squat Double Suicide
