Weeks 1-2
*Weeks 1-3, all sets are taken to 2-3 RIR (meaning 2-3 reps 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.
Upper
A1 Incline barbell press*
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Set 4: 6-8 reps
A2 neutral grip machine pull downs*
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Set 4: 6-8 reps
*A1 and A2 are superset
B1 flat DB press
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Set 4: 6-8 reps
B2 chest supported tbar rows
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Set 4: 6-8 reps
*B1 and B2 are superset
C1 dips (option of chains if available)
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Set 4: 6-8 reps
C2 DB hammers curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Set 4: 6-8 reps
*C1 and C2 are superset
Lower
A1 knee dominant heel elevated squat (safety bar)
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Set 4: 6-8 reps
A2 seated leg curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Set 4: 6-8 reps
*A1 and A2 are superset
B1 RDLs
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Set 4: 6-8 reps
B2 leg extensions
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Set 4: 6-8 reps
*B1 and B2 are superset
C1 hip loaded calf raises
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Set 4: 6-8 reps
Weeks 3-4
*Weeks 1-3, all sets are taken to 1 RIR (meaning 1 rep 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.
*Volume is taken down slightly, per exercise as sets are taken closer to failure
*More single-joint exercises added in
*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.
Upper
A1 Incline barbell press*
Set 1: 6-8 reps
Set 2: 8-12 reps
A2 neutral grip machine pull downs*
Set 1: 6-8 reps
Set 2: 8-12 reps
*A1 and A2 are superset
B1 flat DB press
Set 1: 6-8 reps
Set 2: 8-12 reps
B2 chest supported tbar rows
Set 1: 6-8 reps
Set 2: 8-12 reps
*B1 and B2 are superset
C1 dips (option of chains if available)
Set 1: 6-8 reps
Set 2: 8-12 reps
C2 DB hammers curls
Set 1: 6-8 reps
Set 2: 8-12 reps
*C1 and C2 are superset
D1 seated cable cross extensions
Set 1: 6-8 reps
Set 2: 8-12 reps
D2 single-arm DB preacher curls
Set 1: 6-8 reps
Set 2: 8-12 reps
*D1 and D2 are superset
Lower
A1 knee dominant heel elevated squat (safety bar)
Set 1: 6-8 reps
Set 2: 8-12 reps
A2 seated leg curls
Set 1: 6-8 reps
Set 2: 8-12 reps
*A1 and A2 are superset
B1 RDLs
Set 1: 6-8 reps
Set 2: 8-12 reps
B2 leg extensions
Set 1: 6-8 reps
Set 2: 8-12 reps
*B1 and B2 are superset
C1 hip loaded calf raises
Set 1: 6-8 reps
Set 2: 8-12 reps
D1 walking lunges
Set 1: 20 steps total
Set 2: 20 steps total
Weeks 5-6
*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.
*Some “intensifiers” add (in the form of drop/extended sets)
*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.
Upper
A1 Incline barbell press*
Set 1: 6-8 reps
Set 2: 8-12 reps
A2 neutral grip machine pull downs*
Set 1: 6-8 reps
Set 2: 8-12 reps
*A1 and A2 are superset
B1 flat DB press
Set 1: 6-8 reps
Set 2: 8-12 reps
B2 chest supported tbar rows
Set 1: 6-8 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)
*B1 and B2 are superset
C1 dips (option of chains if available)
Set 1: 6-8 reps
Set 2: 8-12 reps
C2 DB hammers curls
Set 1: 6-8 reps
Set 2: 8-12 reps
*C1 and C2 are superset
D1 seated cable cross extensions
Set 1: 6-8 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)
D2 single-arm DB preacher curls
Set 1: 6-8 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 and D2 are superset
Lower
A1 knee dominant heel elevated squat (safety bar)
Set 1: 6-8 reps
Set 2: 8-12 reps
A2 seated leg curls
Set 1: 6-8 reps
Set 2: 8-12 reps
*A1 and A2 are superset
B1 RDLs
Set 1: 6-8 reps
Set 2: 8-12 reps
B2 leg extensions
Set 1: 6-8 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)
*B1 and B2 are superset
C1 hip loaded calf raises
Set 1: 6-8 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 walking lunges
Set 1: 20 steps total
Set 2: 20 steps total
**Drop to body weight lunges. Do 50 total body weight lunges to finish
