PushPull
Delts
Off
Push/pull
Arms/delts
Nutsack
Off

– with the exception of nutsack day, no more than 4 exercise per day (excluding activations)

Push
Flat bench press
Incline reverse band smith
Lying cuff laterals
Cable cross tri-x

Pull
Single-arm machine row
Prime handle chins
Machine row
Single arm DB preacher

Delts/ham
DB military press
Lying cuff laterals
Reverse pec dec
Seated leg curls

Off

Push/pull
Incline DB press
Prime handle chins
Reverse band Swiss bar (high incline)
Hammer low row

Arms/delts
FM cable preacher
Overhead single arm cable tri
Incline cable curls
Lying cuff laterals

Nutsack
Deadlifts
Seated leg curls
Front squats
Banded leg press

Off