A recovery phase should be a minimum of 10 day, rarely needs to be more than 4 weeks. Start each recovery phase with 2 full off days. Then alternate between Upper and Lower days. Always take an off day in between days. (So you will never train two days in a row). Every set will be done 2-3 RIR. Extra time should be taken to focus on form. All negatives should be 3-4 seconds. Pause on all direction changes. The weights you use should not be light. Considering all the exercises have a prescribed 5 reps at 2-3 RIR, that should mean you’re using your 7-8 rep max for all working sets. As always, take as many warmup sets as needed before completing your one working set for every exercise. Every recovery phase should end with 2 full off days before resuming a “normal” training split. 

Upper

A1 machine flat press*

Set 1: 5 reps 

A2 chest supported machine row*

Set 1: 5 reps 

*A1 and A2 are superset 

B1 Pulldown* 

Set 1: 5 reps

B2 incline smith (high incline – bench 45 degrees or above)*

Set 1: 5 reps 

*B1 and B2 are superset 

C1 machine preacher curls

Set 1: 5 reps 

Lower

A1 hack squat*

Set 1: 5 reps 

A2 seated leg curls*

Set 1: 5 reps 

*A1 and A2 are superset 

B1 leg press (hip dominant)* 

Set 1: 5 reps

B2 leg extensions (high incline – bench 45 degrees or above)*

Set 1: 5 reps 

*B1 and B2 are superset 

C1 hip loaded calf raise 

Set 1: 5 reps 

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 

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.

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 

Lower 1

A1 barbell RDL (banded)

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

B2 seated leg curls

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

C1 Single-Leg Leg Press (hip dominant) 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

D1 lying leg curls

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

E1 Adductor machine 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

F1 Seated Calf raise 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

Pull

A1 chest supported tbar row

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

B1 pull down (single arm)

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

C1 bent over DB rows (2 arm)

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

D1 reverse pec 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

E1 single arm preacher curls 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

Lower 2

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 leg extensions 

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.

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 Laterals 

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) 

Lower 1

A1 barbell RDL (banded)

Set 1: 5-8 reps 

Set 2: 8-12 reps 

B2 seated leg curls

Set 1: 8-12 reps 

Set 2: 12-15reps 

C1 Single-Leg Leg Press (hip dominant)

Set 1: 10-12 reps 

Set 2: 12-15 reps 

D1 lying leg curls

Set 1: 5-8 reps 

Set 2: 8-12 reps 

E1 Adductor machine 

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) 

F1 Seated Calf raise 

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) 

Pull

A1 chest supported tbar row

Set 1: 5-8 reps 

Set 2: 8-12 reps

B1 pull down (single arm)

Set 1: 5-8 reps 

Set 2: 8-12 reps

C1 bent over DB rows (2 arm)

Set 1: 8-10 reps

Set 2: 10-15 reps

Set 3: 15-20 reps 

D1 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) 

E1 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) 

Lower 2

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 leg extensions 

Set 1: 10-15 reps

Set 2: 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) 

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

*PUMP WORK ADDED 

*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.

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 Laterals 

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:

Boobie Burial

Sub:

Delt Desolation 

Triceps Ladder Death 

Lower 1

A1 barbell RDL (banded)

Set 1: 5-8 reps 

Set 2: 8-12 reps 

B2 seated leg curls

Set 1: 8-12 reps 

Set 2: 12-15reps 

C1 Single-Leg Leg Press (hip dominant)

Set 1: 10-12 reps 

Set 2: 12-15 reps 

D1 lying leg curls

Set 1: 5-8 reps 

Set 2: 8-12 reps 

E1 Adductor machine 

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) 

F1 Seated Calf raise 

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

Split Squat Double Suicide

Sub:

Split squat suicide 

Pull

A1 chest supported tbar row

Set 1: 5-8 reps 

Set 2: 8-12 reps

B1 pull down (single arm)

Set 1: 5-8 reps 

Set 2: 8-12 reps

C1 bent over DB rows (2 arm)

Set 1: 8-10 reps

Set 2: 10-15 reps

Set 3: 15-20 reps 

D1 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) 

E1 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 Trapydia Super Set

Sub:

Lat Lashing Set

Biceps Finisher 

Lower 2

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 leg extensions 

Set 1: 10-15 reps

Set 2: 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) 

D1 hack squat (banded)

Set 1: 5-8 reps 

Set 2: 8-12 reps*

*Double drop set. First drop should be at least 6-8 reps. Second drop at least 6-8 reps. Like all sets, this should be taken to failure. If this doesn’t Fk you up for the res of your day…you did it wrong. 

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

Quad Box Death 

Sub:

Split squat suicide 

This program is excellent for advanced through beginner trainees.

This is a program you could easily repeat, or extend to go months on end.  And like every program on the app, exercises are all easy to swap for other preferred options or when equipment is not available. So get in, kick some butt, make some gains, and as always, if you have any specific questions, get on the forums and ask the coaches! 

PPL, also has lots of split options.  Even done just 3 days a week, it can still be effective.  Done 6 days a week, you get every body part trained 2x per week.  Although anything in between is perfectly fine as well.  Just train the next day that comes on you split, and you’re golden.  (see split options below)     

As for every program, feel free to adjust variables slightly as needed. The base metric of “1 REP” is not well established in “research”, and can vary largely from individual to individual. So feel free to make slight adjustments to the program’s prescribed: Rep ranges, Number of working sets, and Proximity to Failure (RIR).  Anyone that argues any of these variables down to the single metric of measure as definitively “the best”, has spent too much time on social media, and too little time applying training to actual humans. In addition, every individual brings large differences to the table as far as “outside the gym” variables: nutrition, sleep, stress, etc.  So while I’m confident this program provides epic guidelines and a great place to start, you are ultimately your own study of 1.  So feel free to experiment a bit.  

Rest: 90 seconds – 3 minutes before working sets 

Suggested split structure:

Legendary recovery:

Monday – Push

Tuesday – Pull

Wednesday – Lower

Thursday – Push

Friday – Pull

Saturday – Lower

Sunday -OFF

Below average recovery:

Monday – Push

Tuesday – OFF

Wednesday – PULL

Thursday – OFF

Friday – LOWER

Saturday – OFF

Sunday – OFF

Other split options for consideration:

2 on, 1 off

3 on, 1 off, etc.

*These are still just suggestions.  There is no right or wrong option here.  You can also make this work with any schedule.  Whenever you train, just pick right up on the next session.  Hypothetically, if you’re ever sick, rundown, excessively busy, stressed or just have a moment of laziness and train less days than the suggested split, no worries at all just pick back up right where you left off. At the same time if you are recovering like a robot, or just absolutely love training more often than the suggested split, have added it. Don’t let anyone, myself included, limit how much you love the train, or make you feel guilty for missing a session. Long-term consistency and adherence are. 

Push

flat DB press

Set 1: 6-8 reps 

Set 2: 6-8 reps 

roller cable fly 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 8-12 reps 

high incline smith press 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

lying cuff lateral raises 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Set 3: 10-15 reps 

single arm cuff cable extension

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

Dips

Set 1: 6-8 reps 

Set 2: 6-8 reps

Pull

A1 chest supported tbar row

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

B1 neutral grip machine pull down 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

C1 barbell RDL

Set 1: 6-8 reps 

Set 2: 6-8 reps 

D1 cable rear delt 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

E1 single arm machine preacher curls 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

F1 Incline cable curls

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 

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: 8-12 reps 

E1 Barbell Thrusts

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps

F1 hip loaded calf raise 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 10-12 reps 

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.

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 incline smith press (high incline – 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 

Pull

A1 chest supported tbar row

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 barbell RDL

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 

Chest

A1 incline Barbell 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 DB flat press 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

D1 machine incline press 

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.

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 incline smith press (high incline – 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) 

Pull

A1 chest supported tbar row

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 barbell RDL

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) 

Chest

A1 incline Barbell press 

Set 1: 5-8 reps 

Set 2: 8-12 reps 

B1 roller cable fly 

Set 1: 10-12

Set 2: 12-15 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) 

C1 DB flat press 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

D1 machine incline press 

Set 1: 8-10 reps

Set 2: 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.

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 incline smith press (high incline – 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

Boobie Burial

Sub:

Chest challenge set 

Pull

Meat and Potatoes 

A1 chest supported tbar row

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 barbell RDL

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

Thicker than a snicker finisher

Sub:

Biceps Finisher (May 10th)

Chest

A1 incline Barbell press 

Set 1: 5-8 reps 

Set 2: 8-12 reps 

B1 roller cable fly 

Set 1: 10-12

Set 2: 12-15 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) 

C1 DB flat press 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

D1 machine incline press 

Set 1: 8-10 reps

Set 2: 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

Smith chest chopper

Sub:

Chest Pumpsicle 

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:

Quad Box Death 

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 

Weeks 1-2

*Weeks 1-2, 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.

A1 flat DB press*

Set 1: 6-8 reps

Set 2: 6-8 reps 

Set 3: 6-8 reps 

Set 4: 6-8 reps 

A2 chest supported tbar rows* 

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 high incline smith machine press

Set 1: 6-8 reps

Set 2: 6-8 reps 

Set 3: 6-8 reps 

Set 4: 6-8 reps 

B2 neutral grip machine pull down 

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 hack squats 

Set 1: 6-8 reps

Set 2: 6-8 reps 

Set 3: 6-8 reps 

Set 4: 6-8 reps 

C2 Lying leg 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 

D1 RDLs

Set 1: 6-8 reps

Set 2: 6-8 reps 

Set 3: 6-8 reps 

Set 4: 6-8 reps 

Weeks 3-4

*Weeks 3-4, 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.

A1 flat DB press

Set 1: 6-8 reps

Set 2: 8-12 reps 

A2 chest supported tbar rows

Set 1: 6-8 reps

Set 2: 8-12 reps 

*A1 and A2 are superset 

B1 high incline smith machine press

Set 1: 6-8 reps

Set 2: 8-12 reps 

B2 neutral grip machine pull down 

Set 1: 6-8 reps

Set 2: 8-12 reps 

*B1 and B2 are superset 

C1 single-arm preacher curls 

Set 1: 6-8 reps

Set 2: 8-12 reps 

C2 cross cable triceps extensions 

Set 1: 6-8 reps

Set 2: 8-12 reps 

*C1 and C2 are superset 

D1 hack squats 

Set 1: 6-8 reps

Set 2: 8-12 reps 

D2 Lying leg curls 

Set 1: 6-8 reps

Set 2: 8-12 reps 

*D1 and D2 are superset 

E1 RDLs

Set 1: 6-8 reps

Set 2: 8-12 reps 

F1 hip-loaded calf extensions 

Set 1: 6-8 reps

Set 2: 8-12 reps 

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.

A1 flat DB press

Set 1: 6-8 reps

Set 2: 8-12 reps 

A2 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) 

*A1 and A2 are superset 

B1 high incline smith machine press

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) 

B2 neutral grip machine pull down 

Set 1: 6-8 reps

Set 2: 8-12 reps 

*B1 and B2 are superset 

C1 single-arm preacher curls 

Set 1: 6-8 reps

Set 2: 8-12 reps 

C2 cross cable triceps extensions 

Set 1: 6-8 reps

Set 2: 8-12 reps 

*C1 and C2 are superset 

D1 hack squats 

Set 1: 6-8 reps

Set 2: 8-12 reps 

D2 Lying leg 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 

E1 RDLs

Set 1: 6-8 reps

Set 2: 8-12 reps 

F1 hip-loaded calf 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) 

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.

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 machine shoulder press 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

D1 delt cable y-raise 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

E1 cable rear delts 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

F1 seated cable cross extension

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

Pull

A1 chest supported tbar row

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 barbell RDL

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 

Delts 

A1 Barbell military press (rack) 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

B1 lying cuff laterals raises 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

C1 reverse pec dec 

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.

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 machine shoulder press 

Set 1: 5-8 reps 

Set 2: 8-12 reps 

D1 delt cable y-raise

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 cable rear delts 

Set 1: 8-12 reps 

Set 2: 12-15 reps 

F1 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) 

Pull

A1 chest supported tbar row

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 barbell RDL

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) 

Delts 

A1 Barbell military press (rack) 

Set 1: 5-8 reps 

Set 2: 8-12 reps 

B1 lying cuff laterals 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) 

C1 reverse pec dec 

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 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.

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 machine shoulder press 

Set 1: 5-8 reps 

Set 2: 8-12 reps 

D1 delt cable y-raise 

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 cable rear delts 

Set 1: 8-12 reps 

Set 2: 12-15 reps 

F1 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

Delt Death 

Sub:

Shoulder Slaughter 

Pull

Meat and Potatoes 

A1 chest supported tbar row

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 barbell RDL

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

Rear Delt Wrecker 

Sub:

Biceps 21’s 2.0 

Delts 

A1 Barbell military press (rack) 

Set 1: 5-8 reps 

Set 2: 8-12 reps 

B1 lying cuff laterals 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) 

C1 reverse pec dec 

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 12-15 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop) 

Pump Work

Shotgun to the D Superset Version 3.0

Sub:

Side Delt Smash 

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 

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.

Glutes

A1 banded RDLs

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

B1 Leg press (hip dominant) 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

C1 barbell bridges 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

D1 Walking lunges  

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 

Pull

A1 banded 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 tbar row

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 

Lower

A1 seated leg curls

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

B1 barbell to a box squat 

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 single-leg leg press (hip dominate) 

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.

Glutes

A1 banded RDLs

Set 1: 6-8 reps 

Set 2: 8-12 reps 

B1 Leg press (hip dominant) 

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) 

C1 barbell bridges 

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) 

D1 Walking lunges  

Set 1: 20 total steps 

Set 2: 20 total steps

Set 3: 20 total steps*

*last set drop to body weight for 50 total steps 

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) 

Pull

A1 banded 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) 

Lower

A1 seated leg curls

Set 1: 5-8 reps 

Set 2: 8-12 reps

B1 barbell to a box squat 

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 single-leg leg press (hip dominate)

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.

Glutes

A1 banded RDLs

Set 1: 6-8 reps 

Set 2: 8-12 reps 

B1 Leg press (hip dominant) 

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) 

C1 barbell bridges 

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) 

D1 Walking lunges  

Set 1: 20 total steps 

Set 2: 20 total steps

Set 3: 20 total steps*

*last set drop to body weight for 50 total steps 

Pump work

Buttabolic Butt Pump

Sub:

Lower body death set 

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

Lay Down Delts

Sub:

Triceps New-Dimension Extension 

Pull

Meat and Potatoes 

A1 banded 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:

Biceps Bomb 

Lower

Meat and Potatoes 

A1 seated leg curls

Set 1: 5-8 reps 

Set 2: 8-12 reps

B1 barbell to a box squat

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 single-leg leg press (hip dominate) 

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 

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.

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 reverse pec 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

F1 seated cable cross extension

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

Pull

A1 chest supported tbar row

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 barbell RDL

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 

F1 single arm machine preacher curls 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

F1 Incline cable curls 

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 

Arms 

A1 Close-grip Swiss bar press (with chains)*

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

A2 Single-Arm DB preacher curls* 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

*A1 and A2 are superset 

B1 Cross cable triceps extensions** 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

B2 dumbbell hammer curls** 

Set 1: 6-8 reps 

Set 2: 6-8 reps 

Set 3: 6-8 reps 

**B1 and B2 are superset 

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.

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 reverse pec 

Set 1: 8-10 reps

Set 2: 10-15 reps

F1 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) 

Pull

A1 chest supported tbar row

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 barbell RDL

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 single arm machine preacher curls 

Set 1: 8-10 reps

Set 2: 10-15 reps

F1 incline 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) 

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 

Arms 

A1 Close-grip Swiss bar press (with chains)*

Set 1: 5-8 reps 

Set 2: 8-10 reps 

A2 Single-Arm DB preacher curls* 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

*A1 and A2 are superset 

B1 Cross cable triceps extensions** 

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 12-15 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop) 

B2 dumbbell hammer curls** 

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps***

***Double Drop set on this last set. (First set will be in the prescribed 10-12 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop) 

**B1 and B2 are superset 

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.

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 reverse pec 

Set 1: 8-10 reps

Set 2: 10-15 reps

F1 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

Triceps Ladder Death 

Sub:

Triceps New-Dimension Extension 

Pull

Meat and Potatoes 

A1 chest supported tbar row

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 barbell RDL

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 single arm machine preacher curls 

Set 1: 8-10 reps

Set 2: 10-15 reps

F1 incline 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

Biceps Bomb

Sub:

Biceps 21’s 2.0

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:

Quad Box Death 

Arms 

A1 Close-grip Swiss bar press (with chains)*

Set 1: 5-8 reps 

Set 2: 8-10 reps 

A2 Single-Arm DB preacher curls* 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

*A1 and A2 are superset 

B1 Cross cable triceps extensions** 

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 12-15 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop) 

B2 dumbbell hammer curls** 

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps***

***Double Drop set on this last set. (First set will be in the prescribed 10-12 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop) 

**B1 and B2 are superset 

Pump work 

The Arm Abomination Giant Set

Sub:

Dumbbell only biceps blast 

This program is designed for those that want to be HUGE and HUGELY STRONG. And strong specifically within the “big 3” lifts. 12 weeks of programming to have you hitting PRs and carrying more lean tissue than ever before. Many “powerbuilding” programs just smash together a powerlifting program and a bodybuilding program…the result? Way too much for most people to recover from. So Ben Pollack and I have put our brains together to create an effective, efficient and legit PowerBuilding program that will get you epic results, AND programming you can actually recover from.

This program has 3 blocks.  The load progressions were designed by Ben himself (so be sure to watch accompanying overview videos), and the hypertrophy/”accessory work” were designed by me, to fill in a lot of the aesthetic “gaps” traditional power lifting programs miss. 

As for every program, feel free to adjust variables slightly as needed. The base metric of “1 REP” is not well established in “research”, and can vary largely from individual to individual. So feel free to make slight adjustments to the program’s prescribed: Rep ranges, Number of working sets, and Proximity to Failure (RIR).  Anyone that argues any of these variables down to the single metric of measure as definitively “the best”, has spent too much time on social media, and too little time applying training to actual humans. In addition, every individual brings large differences to the table as far as “outside the gym” variables: nutrition, sleep, stress, etc.  So while I’m confident this program provides epic guidelines and a great place to start, you are ultimately your own study of 1.  So feel free to experiment a bit.  

Also, with exercise selection I always follow one of my main, guiding training principles of: As little as possible to produce maximal results. That said, there is no exact cut off point for the number of exercises per workout. So if you want to add an exercise or even two to any given workout, same as the advice I give above… try it out, measure progress and adjust accordingly. Lastly, exercise selection is based on what I feel has the most evidence for being effective long-term, but for any single exercise on the program, there are always other options that can accomplish the same goal similarly. So feel free to swap exercises based on preference, or if you need a recommendation get in the forums. 

Rest: 90 seconds – 3 minutes before working sets 

Suggested split structure:

Pull
Arms
Off
Push ​(Chest, Delts – raises only, 1 biceps)

Lower
Delts and Arms 

Off

Other split options for consideration:

Legendary recovery:

4 days on, 1 day off

Good recovery:

2 days on, 1 day off

Below average recovery:

1 on, 1 off

*These are still just suggestions.  There is no right or wrong option here.  You can also make this work with any schedule.  Whenever you train, just pick right up on the next session.  Hypothetically, if you’re ever sick, rundown, excessively busy, stressed or just have a moment of laziness and train less days than the suggested split, no worries at all just pick back up right where you left off. At the same time if you are recovering like a robot, or just absolutely love training more often than the suggested split, have added it. Don’t let anyone, myself included, limit how much you love the train, or make you feel guilty for missing a session. Long-term consistency and adherence are.

Block 1 – Week 1-4

Pull
Deadlift

Week 1 – All sets done with 65% of 1 Rep Max

Set 1: 12 reps

Set 2: 12 reps

Set 3: 12 reps 

Week 2 – All sets done with 70% of 1 Rep Max

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps 

Week 3 – All sets done with 75% of 1 Rep Max

Set 1: 8 reps

Set 2: 8 reps

Set 3: 8 reps 

Week 4 – All sets done with 80% of 1 Rep Max

Set 1: 6 reps

Set 2: 6 reps

Set 3: 6 reps 

chest supported tbar rows

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

single arm pull down

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

rope pull over 

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

forward lean machine “lat”row
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

tbar rows

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

Arms
single arm preacher curls
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

Swiss close-grip press with chains

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

B1 single-arm hammer curl

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

B2 cable cross triceps extension

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

Push ​(Chest, Delts – raises only, 1 biceps)
Flat Bench
Week 1 – All sets done with 65% of 1 Rep Max

Set 1: 12 reps

Set 2: 12 reps

Set 3: 12 reps 

Week 2 – All sets done with 70% of 1 Rep Max

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps 

Week 3 – All sets done with 75% of 1 Rep Max

Set 1: 8 reps

Set 2: 8 reps

Set 3: 8 reps 

Week 4 – All sets done with 80% of 1 Rep Max

Set 1: 6 reps

Set 2: 6 reps

Set 3: 6 reps 

reverse band high incline (45 degrees ish) smith 2 sets:
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

roller flys
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

Delt cable y-raises
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

cable rear delts
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

single-arm machine preacher 

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

cable cross triceps extension 

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

Lower

squat 

Week 1 – All sets done with 65% of 1 Rep Max

Set 1: 12 reps

Set 2: 12 reps

Set 3: 12 reps 

Week 2 – All sets done with 70% of 1 Rep Max

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps 

Week 3 – All sets done with 75% of 1 Rep Max

Set 1: 8 reps

Set 2: 8 reps

Set 3: 8 reps 

Week 4 – All sets done with 80% of 1 Rep Max

Set 1: 6 reps

Set 2: 6 reps

Set 3: 6 reps 

seated leg curls
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

reverse band hacks 

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

lying leg curls
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

Delts/Arms
lying cuff laterals raises – 

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

reverse pec dec –
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

rack military press –
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

single arm preacher curls

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

single arm cable extensions

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

Block 2 – Week 5-8

Pull
Deadlift

Week 5 – All sets done with 82.5% of 1 Rep Max

Set 1: 5 reps

Set 2: 5 reps

Set 3: 5 reps 

3 minutes rest before working sets

Week 6 – All sets done with 85% of 1 Rep Max

Set 1: 3 reps

Set 2: 3 reps

Set 3: 3 reps 

Set 4: 3 reps 

3 minutes rest before working sets

Week 7 – All sets done with 87.5% of 1 Rep Max

Set 1: 3 reps

Set 2: 3 reps

Set 3: 3 reps 

3 minutes rest before working sets

Week 8 – All sets done with 90% of 1 Rep Max

Set 1: 3 reps

Set 2: 3 reps

3 minutes rest before working sets

chest supported tbar rows

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

single arm pull down

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

rope pull over 

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

forward lean machine “lat”row
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

tbar rows

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

Arms
single arm preacher curls
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

Swiss close-grip press with chains

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

B1 single-arm hammer curl

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

B2 cable cross triceps extension

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

Push ​(Chest, Delts – raises only, 1 biceps)
Flat Bench
Week 5 – All sets done with 82.5% of 1 Rep Max

Set 1: 5 reps

Set 2: 5 reps

Set 3: 5 reps 

3 minutes rest before working sets

Week 6 – All sets done with 85% of 1 Rep Max

Set 1: 3 reps

Set 2: 3 reps

Set 3: 3 reps 

Set 4: 3 reps 

3 minutes rest before working sets

Week 7 – All sets done with 87.5% of 1 Rep Max

Set 1: 3 reps

Set 2: 3 reps

Set 3: 3 reps 

3 minutes rest before working sets

Week 8 – All sets done with 90% of 1 Rep Max

Set 1: 3 reps

Set 2: 3 reps

3 minutes rest before working sets

Lower

squat 

Week 5 – All sets done with 82.5% of 1 Rep Max

Set 1: 5 reps

Set 2: 5 reps

Set 3: 5 reps 

3 minutes rest before working sets

Week 6 – All sets done with 85% of 1 Rep Max

Set 1: 3 reps

Set 2: 3 reps

Set 3: 3 reps 

Set 4: 3 reps 

3 minutes rest before working sets

Week 7 – All sets done with 87.5% of 1 Rep Max

Set 1: 3 reps

Set 2: 3 reps

Set 3: 3 reps 

3 minutes rest before working sets

Week 8 – All sets done with 90% of 1 Rep Max

Set 1: 3 reps

Set 2: 3 reps

3 minutes rest before working sets

seated leg curls
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

reverse band hacks 

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

lying leg curls
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

Delts/Arms
lying cuff laterals raises – 

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

reverse pec dec –
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

rack military press –
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

single arm preacher curls

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

single arm cable extensions

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

Block 3 – Week 9-12 

Pull
Deadlift

Week 9 – All sets done with 92.5% of 1 Rep Max

Set 1: 2 reps

Set 2: 2 reps

Set 3: 2 reps 

3 minutes rest before working sets

Week 10 – All sets done with 95% of 1 Rep Max

Set 1: 2 reps

Set 2: 2 reps 

3 minutes rest before working sets

Week 11 (TAPER) – All sets done with 75% of 1 Rep Max

Set 1: 1 rep

Set 2: 1 rep

Set 3: 1 rep

Set 4: 1 rep

Set 5: 1 rep

3 minutes rest before working sets

Week 12 – Test new 1 Rep Max

Set 1: 1 rep

chest supported tbar rows

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

single arm pull down

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

rope pull over 

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

forward lean machine “lat”row
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

tbar rows

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

Arms
single arm preacher curls
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

Swiss close-grip press with chains

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

B1 single-arm hammer curl

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

B2 cable cross triceps extension

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

Push ​(Chest, Delts – raises only, 1 biceps)
Flat Bench
Week 9 – All sets done with 92.5% of 1 Rep Max

Set 1: 2 reps

Set 2: 2 reps

Set 3: 2 reps 

3 minutes rest before working sets

Week 10 – All sets done with 95% of 1 Rep Max

Set 1: 2 reps

Set 2: 2 reps 

3 minutes rest before working sets

Week 11 (TAPER) – All sets done with 75% of 1 Rep Max

Set 1: 1 rep

Set 2: 1 rep

Set 3: 1 rep

Set 4: 1 rep

Set 5: 1 rep

3 minutes rest before working sets

Week 12 – Test new 1 Rep Max

Set 1: 1 rep

reverse band high incline (45 degrees ish) smith 2 sets:
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

roller flys
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

Delt cable y-raises
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

cable rear delts
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

single-arm machine preacher 

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

cable cross triceps extension 

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

Lower

squat 

Week 9 – All sets done with 92.5% of 1 Rep Max

Set 1: 2 reps

Set 2: 2 reps

Set 3: 2 reps 

3 minutes rest before working sets

Week 10 – All sets done with 95% of 1 Rep Max

Set 1: 2 reps

Set 2: 2 reps 

3 minutes rest before working sets

Week 11 (TAPER) – All sets done with 75% of 1 Rep Max

Set 1: 1 rep

Set 2: 1 rep

Set 3: 1 rep

Set 4: 1 rep

Set 5: 1 rep

3 minutes rest before working sets

Week 12 – Test new 1 Rep Max

Set 1: 1 rep

seated leg curls
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

reverse band hacks 

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

lying leg curls
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

Delts/Arms
lying cuff laterals raises – 

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

reverse pec dec –
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

rack military press –
Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

single arm preacher curls

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

single arm cable extensions

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 6-8 reps

1-2 RIR

This is the EXACT program Terrence Ruffin used for his 2021 prep Mr Olympia. It is an advanced program not for the faint of heart, with slightly more emphasis on upper body.  

2020 was Terrence’s best competitive season to date. He placed 2nd at the Arnold to Alex Cambronero. Then, later that year at the Mr Olympia, Terrence passed Alex and every other Classic Physique competitor, except for Chris Bumstead, and placed 2nd in the world. 

Coming into 2021 our goal was to keep getting better. This program is relatively high frequency, especially for upper body. But programmed in a manner, where even the hardest training, strongest individuals, can still recover while running it. This is mainly by implementing what I’ve coined as “reverse” push and pull days. Keeping the main focus arms, but with added frequence for the entire upper body. Proximity to failure, as well as volume, were specific to Terrence’s current needs.

As for every program, feel free to adjust variables slightly as needed. The base metric of “1 REP” is not well established in “research”, and can vary largely from individual to individual. So feel free to make slight adjustments to the program’s prescribed: Rep ranges, Number of working sets, and Proximity to Failure (RIR).  Anyone that argues any of these variables down to the single metric of measure as definitively “the best”, has spent too much time on social media, and too little time applying training to actual humans. In addition, every individual brings large differences to the table as far as “outside the gym” variables: nutrition, sleep, stress, etc.  So while I’m confident this program provides epic guidelines and a great place to start, you are ultimately your own study of 1.  So feel free to experiment a bit.  

Also, with exercise selection I always follow one of my main, guiding training principles of: As little as possible to produce maximal results. That said, there is no exact cut off point for the number of exercises per workout. So if you want to add an exercise or even two to any given workout, same as the advice I give above… try it out, measure progress and adjust accordingly. Lastly, exercise selection is based on what I feel has the most evidence for being effective long-term, but for any single exercise on the program, there are always other options that can accomplish the same goal similarly. So feel free to swap exercises based on preference, or if you need a recommendation get in the forums. 

Rest: 90 seconds – 3 minutes before working sets 

RIR: 0-2 

Suggested split structure:

Monday – Pull

Tuesday – Push

Wednesday – Lower

Thursday – Off

Friday – Reverse Pull

Saturday – Reverse Push 

Sunday – Off

Other split options for consideration:

Legendary recovery:

4 days on, 1 day off

Good recovery:

2 days on, 1 day off

Below average recovery:

1 on, 1 off

*These are still just suggestions.  There is no right or wrong option here.  You can also make this work with any schedule.  Whenever you train, just pick right up on the next session.  Hypothetically, if you’re ever sick, rundown, excessively busy, stressed or just have a moment of laziness and train less days than the suggested split, no worries at all just pick back up right where you left off. At the same time if you are recovering like a robot, or just absolutely love training more often than the suggested split, have added it. Don’t let anyone, myself included, limit how much you love the train, or make you feel guilty for missing a session. Long-term consistency and adherence are. 

Pull

pull-downs (single arm)

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Chest Supported Tbar row

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Chest supported machine Row

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Tbar 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Standing cable curls

Set 1: 10-12 reps 

Set 2: 12-15 reps 

E1 Reverse pec dec

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Ab Mat Crunches

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Wrist Curls 

Set 1: 20 reps 

Push

Incline DB Press 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Roller Fly

Set 1: 10-12reps 

Set 2: 12-15 reps 

High Incline Smith (60 degrees or more)

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Cuff laterals 

Set 1: 8-10 reps 

Set 2: 10-12 reps 

Rope Cable Extensions 

Set 1: 15-20 reps 

Set 2: 15-20 reps 

Standing calf (smith) 

Set 1: 10-12 reps 

Set 2: 12-15 reps 

Lower

Seated Leg Curls

Set 1: 5-8 reps 

Set 2: 8-10 reps 

Pendulum Squat 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Lying Leg Curls 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Split squats (safety Squat Bar)

Set 1: 20 reps (10 per leg)

Set 2: 30 reps (15 per leg) 

Prowler*

Set 1: 40-60 seconds 

Set 2: 40-60 seconds 

*If you don’t have a prowler, sub with sprints on a spin bike 

Reverse Pull

Single arm preacher 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Cable hammer curl 

Set 1: 10-12 reps 

Set 2: 18-22 reps 

Cable rear delts

Set 1: 10-12 reps 

Set 2: 12-15 reps 

Cable Rope Pullovers

Set 1: 10-12 reps 

Set 2: 12-15 reps 

Rack Chins 

Set 1: BW – AMRAP

Set 2: BW – AMRAP

Hanging Leg Raises

Set 1: BW – AMRAP

Set 2: BW – AMRAP

Wrist Extensions

Set 1: 20 reps  

Reverse Push

Cross-Cable Triceps Extensions 

Set 1: 10-12 reps 

Set 2: 12-15 reps 

JM banded smith press

Set 1: 8-10 reps 

Set 2: 10-12 reps 

Delt Cable Y-Raise

Set 1: 10-12 reps 

Set 2: 12-15 reps 

Pec dec 

Set 1: 10-12 reps 

Set 2: 12-15 reps 

Smith incline press 

Set 1: 10-12 reps 

Set 2: 12-15 reps 

Hip loaded calf 

Set 1: 6-8 reps 

Set 2: 8-12 reps